Do-In Exercises
The following exercises are a reminder for students who have just started learning Do-In. These exercises should first be performed under supervision in class so that any mistakes and misunderstandings can be corrected.
The Shoulder Shrug Exercise
Sitting or standing
- While taking a deep breath. Roll your shoulders: forward, up, then back
- Abandoning the breath let your shoulders drop down your back
- Repeat 3-5 times
If you take a big breath and make your movements big, to the first part of this exercise, you will find that your chest rises and comes forward. This will straighten your spine creating an exaggerated posture. As your shoulders come back your chin will tuck in, lengthening the back of your neck.
Having created this exaggerated posture during the in-breath, you are now free to release your shoulders in a manner that will enable your shoulder blades to drop down your back. Your chest, which is still forward, is now in a position to support your shoulders without the need of tension. As your shoulders are now naturally sliding down your back you will find that you no longer need to hold them in place.
When you have repeated this exercise a few times, take note of how you feel, then forget about it and go back to what you were doing. It is important that you do not try to keep yourself in this exaggerated position. You will just succeed in tightening. Rather listen for your body telling you when to repeat the exercise. Repeat again at the first sign of stiffness, ache or when you catch yourself slouching badly.