Balance by Elizabeth Jackson

HIP LOVE A Simple Inner-Thigh Stretch - Don’t push... Not too much, Not too little, Just the right amount will do - Rest legs at a comfortable open angle Extend one leg sideways Gently fold forward on the centerline Your head dangles down between your legs Your breath nourishes your hips, lower back, and anything that’s stuck Energy streams down each leg as you alternate sides Continue until you feel satisfied See more

FLY LIKE AN EAGLE Breathe down into the anchor of your pelvis The anchor that supports the thick pillar of your spine... Your shoulders The wings on each side of your spine, lift upwardsslippery and dense They slide up and down your back further away from your neck and skull Pulling over your ears like a heavyshirt off over your head Release the tension and debris Your ears start to open The weight shifts like water down the spine into the pelvic bowl and collects Your shoulders hang and relax light and free - Repeat every 20 minutes if you are sitting

THE PEARL OF YOUR CORE It's not an arm exercise Your arms are the reaction to your abdominal contraction -... Let the rhythm drive the movement Begin with the pearl of your core which lays half way between your navel and pubic bone Exhale here Arms are a clam shell opening and closing Exhale into your pearl each time to swing your arms looser and freer - Rest and feel the strength and vibration waving throughout your body See more

BREATHING PRAYER Beam bright In your field Your environment ... Breathe into the tip of your nose Into the great mist of the cosmos and let it waterfall throughout you The mist that releases all contractions That clears the room Purer Lighter You don’t need to change All the choices that lead you to make you are here already Formed within the mist of your breath Already, you are the ray of compounded exuberant greatness that glows everywhere See more

WAIST WHITTLERS Your Favorite Warm-up for Golf to Yoga to Life - Look while Spiraling side to side:... Diagonally down Along the horizon Diagonally up Along the horizon - Stimulate as you Spiral side to side: Past, Present, Future Subconscious, Conscious, Superconscious Youth, Adult, Sage Flesh, Blood, Bones Mind, Body, Spirit The Now See more

HEART EXERCISE - Elbows loop out and in From your pelvic bowl to the sky and back -... Flow into the Universe where all is available Return where you are soothed by Rhythm Breath and Movement See more

LOW BACK MASSAGE West corner of your chair Place one hand on your leg and one on the back of the chair Pull your leg forward and your pelvis backwards... - This separates the bones in your hip and low-back from each other decompressing them - Rock forward to release your back Then repeat rolling back on the opposite South East side of your chair - Continue until your mind and body feel lighter and freer See more

NECK UNWINDING Pull Your Head Up Lengthen out of your shoulders -... Pull Your Shoulders Down Dropaway from your Head - Eyes look beyond what you see Wings expand Every vertebrae grows taller Realigned Your best possible you See more

ENERGIZE YOUR ROOTS Build power throughout your lower body by way of the Gyrotonic Exercise Principle: STABILIZATION HAPPENS THROUGH CONTRAST - Place legs hip width apart like train-tracks... Initiate each movement from your core Reach a lazar beam down the center of your hip, knee, heel and through the earth Take time to elongate through each joint and to travel beyond your body (no hyperextension) Alternate right and left sides - Walk with support from the core of the earth through your feet and upwards See more

UNWIND RIGHT AND LEFT Replace your aches with Freedom - Toss your spine right and left... Let go of the unnecessary Swing your palms and heart Let it all fall away Smile right and left Be cleansed and renewed At Home inside your body See more