We continue our exploration of the semi-supine position. The following is a sequence of arm movements, to be performed experimentally and carefully.
Moving Your Arms on the Ground
1. Lying in semi-supine with your hands on your midriff, bring your arms down to your sides so that your hands are resting on the floor, palms facing up.
2. Keeping your hands in contract with the floor, extend your arms out to the sides. Give your directions to your head and knees, and think of lengthening to your fingertips.
3. Rotating your arms so that your palms face downwards, slowly bring your arms back to your sides, keeping them in contact with the ground throughout the movement.
4. Rotate your arms so that your palms face upwards, and once more bring your arms outward and, when they are out to your sides, begin to bend at the elbows so that your hands come towards your shoulders and you touch your fingers to your shoulders.
5. Leaving your elbows on the ground, bring your hands over your shoulders so that your fingertips approach your sternum, and continue to rotate your hands at the forearm so that they begin to face toward your feet. At this point, your thumbs should be in contact with your chest and ribs and your fingers pointing upwards.
6. Keeping your thumbs in contact with your torso and your palms facing your feet, bring your hands down along your torso so that your hands come down to your midriff, thumbs extended and pointing towards one another and palms facing downward.
7. Think of lengthening your thumbs and fingers, direct to your elbows, knees, and head, and widen across your chest. If you flex your fingers at the knuckles, your hands and arms will be in the hands-on-the-back-of-the-chair position.
This is just one of the many possible sequences for moving your arms on the ground. Experiment with rolling the arms, moving them at the elbows, and moving them in different directions.