With my back on the mat, my knees bent, the soles of my heels line up with my sit-bones, my arms by my side provide a framework. I bridge my hips up, inhale. As I exhale, I bridge my hips down. I ground through the feet, pushing off and lifting up. Exercise 1, bridge. Simple?
Try doing it without your feet on the ground-- not happening, right? Ground down to rise up!
Next, exercise 2, back-stroke bridging: same same but different. Now, I reach my right arm over my head, as I push my left foot into the mat, inhale. And return, push through the left foot, the right arm by my side, exhale. Switch. Inhale, left arms reaches over my head; I ground down through the right foot. Pressurize the right heel, as I descend, exhale.
The third one, I begin adding layers of attention and intention. Wave bridging, exercise 3. As I inhale, the arms come up and I draw, like an artist, my feet in my imagination. I give details to my feet, a felt-sense of knowing the feet intimately (this is scanning and sketching) as they push into the mat. Exhale, I return the arms to my sides.
Exercise 4 is my favorite: descending bridge. I lift my arms over my head, as my hips rise. I connect my index finger to my thumb in a balance mutra. I quiz myself to stay focused, to ground through my feet, strongly, as I bridge down. The inhale is quick, bridge up. And the descent is slow; I pay close attention to the feet, letting the spine unfold under me and merging with the floor. Inhale, quick up. Exhale, slow down.
Anya can never get enough of push/pull, exercise 5 is another opportunity to play with this module of interest. I pull heels up as high as I can, inhale/pull up. Exhale, I push the heels down, grounding. Its like a mantra. Exhale/pushing. Inhale/pulling.
The key is to keep my mind busy, active in the physical movement. Its a mental game or fidget to keep my interest, to quiz myself. Where are my feet? What are they doing? Can I ground through them, now? Can they serve me? What does it feel like to be grounded?
It is in this type of incremental immersion that I can feel a subtle but deep change, within.
“I want to be where your bare foot walks, because maybe before you step, you'll look at the ground. I want that blessing” ~Rumi