The Spinal Roll or Rocking Exercise

This is an excellent exercise to overcome the drowsiness and stiffness that one feels on waking in the morning. As you do this exercise, you will feel an invigorating sensation from your vertebrae getting a good massage. It will limber up your spine and keep it in a flexible and youthful condition. It is invaluable for those who are using yoga to dodge old age. It will also help you to sleep soundly. Thus, it is a good prescription for insomnia.

这是一个很好的练习，可以在早上刚睡醒时帮助人克服昏睡和僵硬，使人感觉清醒。当你在练习的过程中，通过对脊柱的按摩，你会感受到一种振奋人心的感觉。 这个练习活动了你的脊椎使其保持弹性和青春的状态。 这是对那些运用瑜伽避免衰老的人非常有效的方法。它还可以帮助你酣睡。 因此，它是一个很好的失眠药方。

You may feel a little clumsy and awkward the first day when you do this exercise. Some people feel like losing their balance and falling down. In a few days you will feel accustomed to the rocking action and will start enjoying it. At that time you can combine rocking with deep breathing. Inhale while rocking backwards and exhale while returning forward.

当你第一天开始练习时，你可能会觉得有点笨拙与尴尬，有些人会失去平衡倒下。 但再过几天，你会感到习惯这个摇滚练习，并开始享受。 练习时你可以结合深呼吸。 向后摇动时吸气和返回呼气。

http://www.holistic-online.com/Yoga/images/spinal_rock.GIF

Technique方法：

1. Sit down at the end of the exercise pad to make sure that your back will not hit the hard floor. Draw up your knees, and bend your head down. Put your hands under your knees. You can join your hands or not depending on what is easy on you.

坐在垫子的尾端，以确保在练习的过程中脊柱不会跌在僵硬的地面上，弯曲双膝，低头，将双手放在膝盖窝处，你可以十指相扣

2、Keeping your spine rounded, gently swing back and forth, imitating the swinging motion of a rocking chair.Don’t straighten your spine as you will roll backward or you will find yourself lying flat on your back, unable to swing forward again. Don't roll back too far on your neck. Don’t try doing the rocking exercise too slowly either. Imagine you are a rocking chair in motion. Feel for the massaging action on your spine. Enjoy the fun.

保持脊椎呈圆弧形，轻轻地来回摆动，象摇摇椅样，向后滚动后不要挺直脊柱，否则，不会发现你躺在地面很难再向前滚动（最好保持膝盖紧锁在胸前,也可以快速伸直膝盖再弯曲以便连续滚动）想象自己象张摇摇椅样，感觉脊柱的按摩，享受这个过程。

Hint:提示

Straighten your knees just as you swing backward and then immediately bend them again as you swing forward. Don’t pause after you have swung back but simply continue the to-and-fro movement. Otherwise you may get ‘stuck.’当你向后仰时伸直膝盖并迅速弯曲向前，不要停留，持续往复运动，否则你可能就会被“卡”住了

Time:时间

Do this exercise four or six times, then lie down to relax until your breath returns to normal again. Take a few deep breaths while still lying on the floor.做四或六次，然后躺下来放松，直到你的呼吸恢复正常。仰卧地面，做几个深呼吸，

Benefits好处

1. Makes the spine more flexible and youthful.
2. Massages all the vertebrae in the neck and spine.
3. If done in the morning it helps to overcome the drowsiness and stiffness that people often feel on waking up.
4. It's also very beneficial just before sleep.
5. The massaging action on the spine tends to relax the whole nervous system and establishes a better connection between the central nervous system and the rest of the body.

1、使脊柱更加灵活和青春。

2、按摩所有的脊椎和颈部。

3、如果是在早上练习，它有助于克服我们常常在刚睡醒时感觉到的昏睡和僵硬。

4、它也对睡前有好处。

5、这个对脊柱的按摩，缓和了整个神经系统，并更好的连接了中枢神经系统及身体的其他部位。