This is a simple sitting forward bend: straight ahead then to the right, then to the left – it stretches out the whole of the kidney/ lower back area.... and you will remember, where there is pain there is stagnation/congestion and this stretch helps disperse stagnation in the area and therefore reduce stiffness and pain. It also brings energy to the Kidney and Mingmen area of the lower back.
Sit in cross legged position, you may want to sit on a cushion.
Bring palms to the lower back area and gently rub up and down, increasing pressure as you go, to warm up the area for 20-30 seconds.
Arms above your head reaching up to the sky
As you exhale make a Whoooooooooooooooooooooooooo sound [like the wise old owl that you are!] and bend forward as far as you can straight ahead in front of you, you are not bending down and curving your spine, your are bending forwards and down.
Stay quietly in that position and tune in to your body, can you feel the stretch down your back?
Steady breathing and perhaps on each outbreath you can move a wee bit more (but don't push it)
When you are ready, walk your hands around as far as you can to the right – stay in that position: one kidney area is opening up and the other is being squeezed.
Repeat on the other side.
Some tips to make it more effective ...
Start in Alignment: begin with a straight spine. Engage your core slightly to support the lower back.
Hinge from the Hips: Instead of collapsing the spine, hinge forward from the hips, keeping the spine long and relaxed.
Breathe Deeply: Inhale to lengthen the spine, and exhale as you gently fold deeper into the pose.
Avoid Straining: Respect your body’s limits. Use props like a bolster or yoga blocks to support your hands if necessary.
Hold with Intention: Stay in the pose for several breaths, allowing your body to gradually release tension. Remember my 'manta' - you are the voice of the goddess to your body, so talk to it, encourage it to relax, lengthen and release.
Rise Mindfully: When coming out of the pose, engage your core and lift slowly to protect the lower back.
Let's take a deeper look at this simple bend:
The lower back, encompassing the kidneys and the Mingmen (translated as "Gate of Life" in traditional Chinese medicine), is a powerful area that holds energy, vitality, and physical tension. Incorporating gentle, slow forward bends into your routine can offer profound benefits, not just for flexibility but for your overall well-being. For example ...
The Physical Aspect
The lower back is a hub for spinal support and movement. It houses the lumbar spine, which is critical for posture, balance, and mobility. Tightness or tension in this area can lead to discomfort, reduced range of motion, and chronic back pain.
The kidneys, located on either side of the spine in the lower back, play a vital role in detoxifying the body and regulating fluid balance. Physically, a supple lower back can support these organs by promoting proper posture and reducing compression. This particular version of a forward bend squeezes as well as stretches the kidneys. this gentle compression of the kidney area can stimulate the organs, enhancing their function and promoting detoxification. Improved blood flow to the kidneys can support their essential role in maintaining balance and vitality.
The Energetic Connection
In traditional Chinese medicine (TCM), the Mingmen is considered the gateway to vitality, residing between the kidneys at the lumbar spine. This area is believed to store essential life energy (Qi) and serve as a source of warmth and vitality for the entire body. This can lead to feelings of warmth, vitality, and centeredness
When the lower back is constricted or tense, it can block the flow of Qi, leading to feelings of stagnation, fatigue, and imbalance. Gentle movement and stretching can open up this energetic gateway, allowing energy to circulate freely.
Forward bends have a naturally calming effect on the body. As you fold inward, the parasympathetic nervous system (the “rest and digest” mode) is activated, reducing stress and promoting relaxation.
The practice of slow forward bends is a gentle yet powerful way to nurture your body and energy system. By focusing on the lower back, kidneys, and Mingmen, you’re not only improving your physical flexibility but also revitalizing your internal energy and calming your mind.
Make forward bends a part of your daily routine, and over time, you’ll likely notice a profound shift in how your body feels and your energy flows. Start small, move mindfully, and enjoy the transformative benefits of this timeless practice.
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