the 11 befree oscillations
by Yvonne Jasmine Harjinder Kaur
the teachings of being independently aligned- swing yourself free
General notes for all exercises
- Before starting the exercise raise your chest, pull your chin slightly to your chest, relax your shoulders and jaw and separate your upper and lower teeth.
- When sitting with legs at a 90 Degree angle, pay attention that your feet are fully resting on the ground in a hip distance apart from one another.
- Heels slightly apart so that the feet’s outer edges are about parallel.
- Never apply pressure using your hands. Exercises where the tip of your middle finger is touching one particular point ensure that no other finger is touching your body.
- When stretching and straightening yourself up inhale slowly and deep, when bending forward exhale.
- When bending side to side, inhale on the left and exhale on the right.
- forward/backward sphenoid oscillation – Stand with your feet positioned in a hip distance apart. Cross your fingers with the tips of your thumbs touching each other. Now put your hands with your palm on the top of your head, so that the tips of your thumbs are resting on or slightly above the Lambda point and your other 4 fingers on the top of your head (vertex). Now inhale and while doing that raise your chest, bend your head backwards carefully and press your hips and sacrum forward softly while standing straight. Exhale with a slight counter movement. One inhale takes 5 seconds and this exercise is to be done for at least 5 times.
- sideward sphenoid oscillation – This exercise is to be done while sitting or standing. Slightly touch both sphenoid points with the tips of your middle fingers. You should be able to feel your jaw muscle (masseter). Now bend your shoulder to the left and raise your left hip at the same time. Inhale while doing that. You can lift your left heel from the ground. After bending your shoulder to the left side, you do the same to the right while exhaling. Start slowly and you may continue swiftly. Relax your shoulders and arms when doing this exercise. Minimum 30 seconds.
- independent head oscillations
- This exercise is to be done while sitting or standing. Rest the tips of your middle fingers under the hollow behind your earlobe. Now swing sideways with your head and torso, first to the right and then to the left following its own impulse which can lead to your head and torso wanting to move back and forward. You will let your body move like it wants to move and let the pelvis follow the movement. Concentrate on the axis and mentally repeat “axis swing” when doing this exercise.
- Rest your middle fingertips in the hollow behind your earlobe. You will do this exercise as explained in 3.1. and mentally concentrate on “atlas swing”.
- Rest your middle fingertips on the sphenoid point and you will do this exercise as explained in 3.1. mentally concentrate on “sphenoid swing”. – Do every exercise for at least 30 seconds. After the tips of your middle fingers are in position and the impulse has been set, you can rest your hands on your thighs and close your eyes.
- independent neck vertebra oscillation – This exercise can be practiced in an either sitting or standing position. Rest your middle fingertips on both, the left and right transverse process of the 7th vertebra, right next to the spinous process. The spinous process of the 7th vertebra sticks out and is so easily identifiable. The oscillation is to be practised as explained in 3.1. and mentally concentrate on “7th vertebra swing”. If necessary, practice this exercise on your 5th/6th vertebra as well. Do this exercise for at least 30 seconds on each vertebra. The middle fingers can be relaxed down onto your thighs and your eyes be closed, after setting the impulse.
- independent neck oscillation – This exercise is to be done while sitting or standing. On both sides of the vertebrae of the 5th, 6th and 7thcervical vertebrae you will rest all fingers except your thumb. You will now move sideward as explained in 3.1. and mentally concentrate on “sphenoid swing”. Minimum 3 minutes.
- rotating neck oscillation – This exercise is to be done while sitting or standing. Loosely fold your hands or arms behind your torso. Your eyes are fixed on one point at eye level. Try to keep your head calm and centered. Rotate your torso from left to right and vice versa, with the movement originating from your navel. Speed up this rotating movement step by step and breathe at your own rhythm. Do the sphenoid oscillation 1) or 2) after doing this exercise. Minimum 2 minutes.
- independent sphenoid oscillation – This exercise is to be done while sitting. Rest all fingers of one hand except your thumb on the part of your body where you feel pain e.g. shoulder, upper arm, elbow, or wrist. Now do the exercise as explained in 3.1. and mentally concentrate on „sphenoid swing”. Minimum 3 minutes.
- sacrum oscillation – This exercise is to be done while sitting or standing. Hands are resting on your thighs with palms down. While inhaling deeply raise your chest from the sternum, in order to stretch your thoracic spine. When doing this exercise, the sacrum will be swinging back and forward at its own rhythm. Your eyes are fixed on one point at eye level. When exhaling round your lower back and slowly increase the speed. Minimum 2 minutes.
- shoulder sacrum oscillation – Position your hands like in exercise 8 while sitting or standing. Lift your left shoulder to the maximum and at the same time raise your right hip. Keep your head centered. Then lift your right shoulder and raise your left hip. Inhale when lifting your left shoulder, exhale when lifting your right. This exercise is done sufficiently when you feel a diagonal slight stretch in your back. Minimum 2 minutes.
- pelvis oscillation – This exercise is to be done while lying on your belly. Pull your chin to your chest and rest your forehead on the ground. Rest your hands, beside your head without touching it. Palms down and elbows parallel to your body. Your legs should be at a 30 Degree angle. Now rotate your hips left to right. Breathe at your own rhythm. Be careful not to twist your body when getting up. Minimum 3 minutes.
- neck roles – Role your neck softly for at least 5 times to the left counter clockwise and 5 times to the right clockwise. Be careful with your neck. Inhale deeply in the back and exhale deeply in the front.
Yvonne Jasmine Harjinder Kaur
Sphenologist, Yoga Teacher, befree Trainer
Trautersdorf 6a, D – 83209 Prien am Chiemsee
+49 (0) 157 89731949 – firstname.lastname@example.org