A lesson drawn from multiple sources. Take it easy, and remember, in the rolling part, to keep your arms long, so that the legthening of the leg passively brings you up as you round and soften your chest. Don't worry if you aren't sure about something! See if you can use your confusion to find a way.
Work to clarify the connection of the center of the trunk, with the movement of the head, pelvis, and legs. A fascinating and sometimes challenging lesson: remember less is more, but also consider that the weight of the leg may be easier to hold when the leg is higher, than when it is lower. Try this also with the head. Experiment, and remember, smaller circles until clarity happens, and then if you want to make them larger, you can.
One of my all-time favorite lessons for resetting, helping with back and neck pain, and more. Enjoy! It's fairly straight-forward for following audio only.
This can be one of those lessons where you try something, take a break, try it again, take a break. Remember to decrease the amount of effort as you become comfortable/oriented to a movement. One of the signs of using a lot of effort is your breathing (or lack there-of). Another sign might be using your upper body to lift your pelvis, or pinning your head in the center during rolling movements. Remember, the movements are here for you to learn about yourself: in themselves, the movements aren't the point. So more/larger isn't better. Small, and clear is more helpful. Feel what you do. Feel the trajectory of movement. Listen for ease in your breath, hands, jaw, and eyes as you go.
Wednesday and Sunday this week, we'll work with the spine. This is a lesson designed to balance the flexors (muscles that pull you into a ball) and extensors (muscles that arch your spine, help you look up). We accomplish this balancing, and really a re-allocation of tension, by using twisting. Twisting incorporates all the movements that we make: to twist, there is an element of side-bending (lengthening one side and shortening the other), an element of folding, and an element of extending. The puzzles in this lesson are a wonderful way to find more space between your vertebrae, and people often are measurably taller after this lesson.
A very quiet and slow class today. Please do less than you think you should, and remain committed to including your core, center, ribs, and whole self in the movements, even when the instructions do not say this!
Lessons that focus on the pelvis are always beneficial for everything below and above. When the hips move well, the knees are able to stick to their job: hinge. When hips don't move well, then we often find knee pain, some times ankle disorganization, and often issues with the jaw, and spine. The pelvis is at the root of much. My trainer, Richard, used to say "you are where your pelvis is" -- try moving around and see. If you put your head in a room, for example, are you really there? What about if you step in?
In this lesson we clarify the location and movement of the hip joints and find more availability in the ankles, and participation in the low ribs, sternum, and upper chest. Now, of course, that means that the primary place of focus in the hip joints is only the beginning, and learning to facilitate the movement in the hips by softening the rest of you can transform your walking, sitting, and general sense of well-being.
Sunday's recording is a little different. We spend more time on some of the stranger movements at the end.
The final class of the summer is a whole lot of rolling, using arching, rounding, lengthening, shortening, and the leverage of our hips. Have fun!
This is sourced from many places, and is an amalgam of other lessons. More to come, another time.
Due to an unfortunate kitchen incident, I was at urgent care so long that I needed to rely on a friend and colleague, Jill Aldridge. She teaches regular classes, which you can find on her website.
The class will not be posted here as the audio is not ideal, so look forward to other recordings to come! The video will be made available to current students.
Tonight's lesson is a standing lesson mainly. When Feldenkrais was teaching ATM (Awareness through Movement lessons) to people who had returned from WWII, he would start with standing lessons. For people dealing with anxiety or trauma, they are often a little more accessible, because lying on the floor with eyes closed might not feel so possible.
For us, they are opportunities to work with the way gravity moves through us actively. We often lie down, which is really standing, without all the work. Here, we will have all the moving parts of the dynamic relationships as we move in gravity. We'll move slowly like sloths. This will help us reorganize our hip joints, our feet, our legs, our spines, and ultimately improve our standing postures.
1. Have a chair nearby, especially if you have any issue with balance. You may not need it, but it's nice to have. Most of us used a wall at least once or twice.
2. Take of your socks, so you don't slip! Or, work on a sticky mat for padding, particularly if the hard floor is a bit hard on your bones.
3. Remember to organize with your normal breath, not a larger breath. Long and deep breaths may make you feel lightheaded. If you do feel this way, please sit down and take a nice long break.
4. One of the primary intentions of these classes is to downregulate the habitual places we keep tension, so keep your attention both specific and general - partly on the movement we are doing, and partly on where else you feel movement, where you can soften: your belly, your jaw, your hands, your shoulders.
5. Pay attention to your heel being aligned underneath the hip socket as best you can, particularly at the end of the lesson when you are making circles.
Learning is more important than doing it right.
Recorded at public classes, these are for your personal use only. Please read the HOW-TO before doing a lesson.