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Using Your Back Arch

Backarch and Easyarch Instructions


Lie over this arch every day and allow the chest to open. You will notice a great improvement as your back begins to straighten. Stretch- ing and opening this vital area affects heart, lungs and thyroid. When they begin to work more efficiently, energy levels rise. Used in different ways it also works to release sacrum, lumbar and cervical spine.

If you are stiff you may at first need to use blocks and blankets to reduce the curve and stretch, you can add blocks or a blanket to your head and feet (see figure 7 on the instruction sheet), then as you loosen up and become more flexible you may be able to remove some of the supports like the blocks and increase the amount you curve your back.

The Easy Arch was designed after the Back Arch for people who required a reduced curve and stretch for their back. After time if your back becomes more flexible, you can add blocks underneath the Easy Arch in the same way as figure 11 on the instruction sheet for advanced students when using the Back Arch to increase the curve and stretch.


Place a thick rug over the Backarch. Sit on the floor square and close to the arch on the less arched side. Roll slowly and carefully back so that you are stretching the sides of the body equally, neck relaxed, head hanging straight. Stretch the legs in all these suggested stretches, feet parallel to each other and backs of the legs straight. These are strong stretches - hold for a short time - half to 1 minute at first, then as resting postures when the back is used to stretching and relaxing up to 10 minutes. Support the head if the neck is painful. If the small of the back / lumbar is painful, then reduce the stretch by placing blocks under the heels. Pregnant woman, please practice figure. 1 and 4 ONLY. Not to stretch from pubis to navel but alright to stretch from navel to top breast bone.

CHEST OPENER (figure 1)

(removes dowager’s hump!) Helpful for neck problems. If neck is over stretched, work with a block (or two) under the head or fold arms to rest head. Head just off floor, bottom on the floor. If there are pains in the shoulders or arms, please keep arms passive and to the sides, palms up, as in figure 1.

Back and Easy Arch instructions coming soon........