[u]Balance body sides[/u]
Start off lying flat on back in bed with neck supported by a comfortable pillow.
Focus initially on the position of hands and arms and shoulders. Is the angle of the hand in a neutral relaxed position?
What is the muscle at the back of the arm from the elbow to the shoulder doing? Try extending it downwards towards the elbow.
Is the head lying balanced?
Move shoulders gently from side to side to get them balanced.
Now lengthen one leg with toes pointed.
What are you doing with your side muscles and shoulders while you lengthen the leg? Are they held tight or do they relax and lengthen?
What happens to the muscles along either side of your spine?
Now change leg and lengthen the other leg with toes pointed.
What do the muscles in your toes feel like? Tighten them as hard as you can and hold through any cramping.
What do the muscles in the sole of your foot feel like?
Slowly and gently swap back and forward for a time lengthening first one leg then the other.
What is happening in your pelvis? Your lower back?
Now go through the same process with the foot flexed lengthening through the heel.
What is happening to your shoulders? Your neck? The muscles either side of your spine? The muscles down your sides? The muscles in your groin? The muscles in your lower back?
Now bend your knees and raise your pelvis off the bed and hold.
Feel the pressure on the bed through your feet. Is the pressure through each foot even? If not press down harder with the foot that is not pressing hard enough.
Introduce a very slight (about 2 millimetres) pelvic bounce still with your pelvis raised off the bed and holding. Continue for about a minute.
Relax your legs and pelvis down onto the bed.