Course XIX - Teaching 5: Dynamic Mobilization of the Spinal Column

Once you expanded the movement of the spine with exercises of straightening, you should practice the following exercise, which makes your spine more flexible and dynamic, and that at the same time is the synthesis of every natural movement of the spine. Also this exercise develops the sense of balance, and strengthens and drives natural movements. According to observations, one can obtain these natural movements when every movement starts from a point placed in the spine on the level of the hips.
Though there is little or no movement throughout postures, the sense of natural movement developed gives the disciple sufficient spontaneous sensibility to place the spine on the right form, which usually coincides with the position with which the spine stands by itself, with as few muscular exercises as possible.
Exercise: Bend lightly the knees, and incline a little the spine forward. Now move forward the hips quickly, straighten a little the knees and along with this, the spinal column. Now the knees get straightened naturally, while the hips remain forward and the spinal column is entirely bent backward; eventually the head is also bent backward. The head and spinal column return to their initial position while contracting the hips; this exercise can be repeated from there. Soles of the feet contact entirely the ground.
Be entirely aware of the gravity bodily center. The drive coming from the knees only moves this center that, as we said above, is placed in the spinal column on the level of the hips.
The hips and body remain entirely relaxed during this exercise; so, this movement –like a wave going through the spinal column from its lower end to the higher one– can be practiced softly. If there is certain tension while straightening the trunk, this marks a defective work with the legs since the knees have been straightened before the proper time. This exercise has been properly made when the whole movement is continuous and eventually expressive.