Difficulty: Most Accessible

26m

Sitting and Turning with Length (26m)

Learn how to make sitting more comfortable as you improve turning and twisting. Access and enjoy your full length in motion even while seated, including head and eyes, pelvis and knees, and everything in between.
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24m

Dynamic Sitting and Chair Clock (24m)

Explore and improve seated uprightness by getting to know your sitbones and learning to feel more clearly where plumb is. Discover different ways of moving and supporting yourself in a chair through explorations with the head, shoulders, chest, spine, pelvis, and feet.
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35m

Spinal Support and a Powerful Pelvis (35m)

Back-lying, often tilting one bent knee. Improve the comfort, awareness, and organization of your hip joints, pelvis, back, chest, shoulders, neck, and head. Starts with a "body scan," an awareness technique used at the beginning of most lessons.
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35m

Your Naturally Asymmetrical Spine (35 min, Patrons)

Back-lying, learning to sense the relationship of movements of the arms in the plane of the floor with movements along the side aspects of the spine, and eventually to initiate them from there. Discover essential differences between one side of the spine and the other (which I call the primary spinal bias), and how those differences are part of every action we take.
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28m

Easing the Jaw and Neck: the short edit (28 min, Patrons)

Back-lying, briefly framed by seated explorations. Exploring and refining basic movements of the jaw, and integrating them with movements of the head and neck. This lesson is often helpful for reducing many types of jaw-related tension and discomfort, including some kinds of headaches, TMJ pain (temporomandibular joint), and discomfort and stiffness in the neck, shoulders, and spine.
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70m

Workshop: Access Your Axis (Patrons)

This full workshop recording presents two short talks and two related lessons on the theme of Access Your Axis. Patrons can listen to the full, uninterrupted workshop on this page. All users can access the separate, edited tracks in our Getting Oriented collection.
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68m

Workshop: Spinal Support and a Powerful Pelvis (Patrons)

This full workshop recording presents two short talks and two lessons on the theme of Spinal Support and a Powerful Pelvis. Patrons can listen to the full, uninterrupted workshop on this page. All users can access the separate, edited tracks in our Getting Oriented collection.
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65m

Easing the Jaw, Neck, and Shoulders

Back-lying, briefly framed by seated explorations. Exploring and refining basic movements of the jaw, and integrating them with movements of the head, neck, and shoulders. This lesson is often helpful for reducing many types of jaw-related tension and discomfort, including some kinds of headaches, TMJ pain (temporomandibular joint), and discomfort and stiffness in the neck, shoulders, and spine. The recording begins with an important discussion. NOTE: There's a recommended prerequisite in the lesson notes.
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33m

Lengthening the Arms, Freeing the Scapulas (33m, Patrons)

Back-lying, knees bent, arms often resting loosely upwards on the floor, and in self-hug position at other times. Lengthening the arms, differentiating the head, and expanding the mobility and self-image of the shoulder blades (scapulas).
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32m

Supple Ankles, Shifting Pelvis (32m, Patrons)

Framed by explorations in standing, this mostly back-lying lesson explores how improvements in the sensitivity and function of the ankles and feet relate to movements of shifting and turning the hip joints, pelvis, spine, and chest.
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