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.

This class will be available on my Patreon Page patreon.com/heatherdanso

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? 

Available on Patreon: ​patreon.com/heatherdanso

On one level, we are making friends with our whole leg, lower leg, foot and ankle. On another level, we are softening the chest, lengthening the back--lowering the static along the back body including back of the leg. This is a good moment to consider "reciprocal inhibition" - the principle that when the muscle on one side is working, the muscles on the other (ideally) soften. So, when we are lifting the head, we are engaging (gently) the front of us, which encourages the back of us to soften. And when we stand, things are recalibrated. What does that feel like? Perhaps greater stability with less work. You might feel like putting your socks on has suddenly become much more graceful, with your balance improved. Your hip joints may feel alive and softly present. Or, perhaps you feel how soft your lower ribs are, and how easy breathing is. Maybe something different? 
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Here's a photo reminder of some of the possible shapes you may make (imagine me setting the timer on my phone and rushing to the floor! You'll probably be more relaxed. . .). Just so you know, these are after I have done this lesson--you may start with your legs much more bent than this. 

We finished with some variations of rolling and twisting for integration, and a wee chat among ourselves, which is not included in the recording.