Expert Support
Hello MS Village! Here are this week’s Yoga exercises. Just simply follow the directions below and enjoy a healthier and more active life.
Rag Doll
Begin standing with your feet about hip width apart. Lift your toes off the floor and feel all four corners of each foot into the earth, then relax the toes back down. Widen your shoulders and create space across the front and back of your body. Ensure your kneecaps are pulled up and your legs feel strong. Feel a string connected to the top of your head and imagine it is being pulled toward the sky; as you feel this length along your back, keep your chin parallel to the floor. Take a few breaths here, centering yourself.
On your next exhale begin to roll from the top of your head, as your gaze looks towards your chest.
Imagine you are rolling through each individual vertebrae along your spine.
GO SLOWLY and remember to keep breathing. Keep your legs strong and balance the weight of your torso evenly through your feet. Let gravity do all of the work, resist the urge to push further into the stretch. As you are rolling closer and closer towards the floor with your crown, allow your arms to dangle like a rag doll.
Remember to keep breathing even as you have reached your maximum stretch. Stay here for a few breaths, and then on your next inhale, keeping those legs strong, bring your torso back up to the original standing position moving as slowly as you went forward one vertebra at a time from the base of your spine to the crown of your head. Imagine you are stacking your spine in perfect alignment. Take a few breaths once you are back in the starting position, as you may feel a little bit light headed, and bring awareness to how you are feeling. Repeat as you feel comfortable.
Bend your knees slightly throughout the exercise if you have low back pain or weakness. This exercise can be done with a wall behind you should you require additional support.
Please note that the Rag Doll pose is not suited for those who are pregnant, have had recent abdominal surgery, or have high blood pressure, sinus or eye problems.
