more flying cat cow: the cat cow tornado

 

Expanding on the cat cow exercise from my post 5 years ago:

https://notesonthedhamma.blogspot.com/2019/04/flying-cat-cow-principles.html

That treats the spine like it only has two dimension, curving forward or backwards.

The cat cow tornado expands this principle into three dimensions

Video Examples 

Frank's Cat Cow Tornado details

The 2 video clips, both super short, about 15 seconds long,
gives you the general idea.
What makes it a tornado, is you vary the shape, size, speed of the circles,
such that every single vertebrae will get some stretch depending on how you shape the spine.
So rather than following the fixed spinal curvature of those two sample videos,
you would play with the variables, 
sense which vertebrae get the most benefit for which shape.
How many repetitions should you do?
As many as you need each day to see improvement in your spinal fluidity.
If you're doing it right, you should be more and more frictionless every day.
Someone stiff feels like they have to use force to reshape clay contiuously, and it's tiring.
After 30 years of doing this, I feel mostly like a frictionless bag of water.
Like I give a weight on a pendulum a little push and then inertia can complete
the spiral shape of the tornado path.
 

I'll make a video of myself doing it one of these days.