In the folly of my youth
I injured the sacroiliac joint
of my lower back
with a dead lift:
poor of form
and quite ill timed.
Although numerous physicians agree
that once injured
those ligaments do not heal
I have found great relief:
avoiding all exercises involving waist torque,
and blending Yoga’s bridge pose
with an easy Taoist meditation.
First I lower myself to the floor,
knees bent,
feet flat upon the floor,
arms under my back,
parallel to the spine
with fingers laced,
chest puffed out,
and shoulder blades closed.
Gently, I push with my heels
allowing the shoulders and upper arms
to bear this body’s weight.
During the FIRST inhalation
I silently and mentally recite,
“Grin to gut…”
during the FIRST exhalation
I silently and mentally recite,
“relaxing!”
During the SECOND inhalation
I silently and mentally recite,
“Grin to feet…”
during the SECOND exhalation
I silently and mentally recite,
“relaxing!”
During the THIRD inhalation
I silently and mentally recite,
“Grin to hands…”
during the THIRD exhalation
I silently and mentally recite,
“relaxing!”
During the FOURTH inhalation
I silently and mentally recite,
“Grin to scalp…”
during the FOURTH exhalation
I silently and mentally recite,
“relaxing!”
These four rounds of breath
constitute a single set.
And practicing thus
for one or two sets at a time
has given me much relief.
Perhaps it could benefit you
as well.
Let us conclude
with a simple
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