the full mobility practice
Written by Desmond Olubunmi · Founder of Sunya
The complete mobility practice: a structured sequence that works the joints, frees the neck, fortifies the spine, and balances the system with the breath. Where the Joint Rotations are the quick minimum, this is the full version.
When the body has been still or asleep, its fluids settle and the energy stagnates in the joints. Moving the limbs in time with the breath flushes them with fresh life force; freeing the neck — the bridge between body and head — clears the way to the higher centres; the squatting and spinal work strengthen the lower back against collapse; and alternating the breath between the nostrils balances the two sides of the system, settling a restless mind.
Before you begin. Give yourself uninterrupted time with the phone off, and don’t pause to eat, drink, or use the restroom once you start. Practise on a light or empty stomach (at least 1. 5 hours after a full meal). Remove your glasses if you wear them. Move slowly and gently throughout, and stop if anything hurts.
(Skip Phase 3 if you are pregnant or have a hernia.) Phase 1 — the arms. Stand with feet parallel, shoulders relaxed, hands together in front of the chest.
To the sides: exhale and extend both arms straight out to the sides, rotating the wrists outward and tensing the whole arm and fingers (as though turning a tight screwdriver); inhale and draw the hands back to the chest, wrists rotating inward, relaxing. 3 times.
Forward: the same movement, arms straight out in front. 3 times.
Overhead: the same, arms straight up. 3 times.
Downward: the same, arms pressing straight down toward the floor. 3 times. Phase 2 — the neck. Arms loose at your sides, eyes closed, spine erect but neck relaxed.
Forward and back: exhale, drop the chin to the chest; inhale, lift the head back to look up. 3 times.
Side to side: exhale, look over the right shoulder; inhale to centre; exhale to the left; inhale to centre. 3 times.
Ear to shoulder: exhale, tilt the right ear toward the right shoulder; inhale to centre; exhale to the left. 3 times.
Slow circles: drop the chin and roll the head in one slow, wide circle — inhaling as it rises, exhaling as it falls. 3 each way.
Shoulders: inhale, lift the shoulders toward the ears; exhale, drop them. 3 times. Phase 3 — the spine and legs. Feet parallel, palms together at the chest.
Standing: inhale, press the joined hands overhead; exhale, lower them behind the neck; inhale up; exhale to the chest. 3 times.
Squatting: squat all the way down, focus steady, and repeat that arm sequence. 3 times.
The push: still squatting, exhale and push the joined hands straight out in front; inhale and draw them back.
Stand and bow: inhale and rise; then exhale, lower the knees to the floor, sit back on the heels, fold forward, rest the forehead on the ground, arms stretched flat in front, thumbs and index fingers touching to form a triangle. Rest, breathing naturally, until the breath settles (at least 2 minutes). Phase 4 — the balancing breath.
Sit up cross-legged, spine erect, left hand in the lap, eyes closed. With the right hand, use the thumb to close the right nostril and the ring finger to close the left (index and middle fingers folded). Close the right nostril; inhale slowly through the left; exhale through the left.
Switch: close the left; inhale through the right; exhale through the right. Continue, switching only after each exhalation, breathing slow and silent, for 4–5 minutes. Finish on an exhale through the left; rest the hands; sit quietly a few moments.
Occasional writing on the levers, the practices, and how to actually work with them.
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