Position: back-lying

58m

The “Morning Prayer” Lesson (Patrons)

With the hands together like a child praying, learn to move them up and down in front of you first in lying down, then sitting, then kneeling, gradually expanding this gentle movement into a larger and larger action. Details of the scapulas, spine, atlas, tongue, eyes, and floor support are investigated. Framed by brief explorations in standing.
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57m

Lifting Up and Through

Back-lying, mostly one knee bent, one foot standing. Develop an action of lifting your hip forward in a grounded and distributed way as you learn to draw clear support from the earth up and through you. Great for stability, strength, and confidence in walking, and all upright movement. Framed by experiments in standing and walking.
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58m

A Spiral of Length and Power (Patrons)

Back-lying, one knee bent, one foot standing, learning to lift that hip and spiral out of the ground into diagonal lengthening. Clarify your hip joints and create lightness, power, and eventually the seeds of explosive athletic action as you learn to distribute muscle tone proportionately throughout your whole self. Then enjoy an unusual inchworm-like experiment. Framed by brief explorations in standing.
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58m

As Light as a Finger: Games of Weightlessness (Patrons)

Back-lying, framed by brief standing experiments. Create a lighter sense of your body and mind in the field of gravity by using a playful neurological analogy. Explore how your hips, feet, and head can become as light as a finger when you learn to lift them with evenly distributed muscle tone throughout your body. Begins with a 3-minute talk about work, effort, "weightless" movement, and proportional tone.
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44m

Integrating the Feet, Torso, Head, and Breath: Connecting to the Earth (44 min, Patrons)

Back-lying, framed by standing. Refine your connection with the ground and use it to improve your posture, breathing, and action. Lengthen your feet and heels, differentiate your toes and ankles, and integrate your feet with your hips, diaphragm, spine, ribs, shoulders, head, and eyes. This lesson points at powerful primitive biological organizations of flexion, extension, and uprightness.
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60m

Hip and Shoulder Diagonals for Better Walking (Patrons)

Back-lying, framed by brief standing and walking explorations. Develop the diagonal connections across your torso and limbs through gentle movements and creative imagery. Expand the scope of your learning through references to the pelvic floor, breathing with length, and the freedom of your head.
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35m

Differentiating the Pelvic Floor Part 1 (35 min, Patrons)

Back-lying. Refine your pelvic floor sensitivity, awareness, and control by learning how distinct, gentle contractions of the front and back of the pelvic floor are neurologically connected to movements of the pelvis, spine, hands, and lips. A brief chair-seated beginning helps you identify the four skeletal landmarks of the diamond-shaped pelvic floor.
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25m

Differentiating the Pelvic Floor Part 2 (25 min, Patrons)

Back-lying, then chair-seated. Refine your pelvic floor sensitivity, awareness, and control by learning how the two sides of the pelvic floor can be differentiated. Link gentle contractions to side-bending movements of the legs, pelvis, spine, and head. Later, generate unusual sensory distinctions by sitting and moving on a towel "saddle" to further clarify the pelvic floor. Part 1 is a prerequisite for this lesson.
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37m

Pelvic Floor Connections (37 min, Patrons)

Back-lying. Discover the "non-Kegel"! Gentle, gradual contractions and releases of the pelvic floor – connected with the breath, belly, back, and various ways of tipping the pelvis and knees – help you find more detailed awareness and control.
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60m

Improving Pelvic Floor Control and Ease (Patrons)

Mostly back-lying, framed by chair-seated. Begins with identifying the four skeletal landmarks of the diamond-shaped pelvic floor. Discover more pelvic floor awareness, control, and ease by learning how contractions of the anus, urethra, and other parts of pelvic floor are connected to movements of the pelvis, spine, and legs. May be very helpful if you have concerns about continence, digestion and elimination, or sexual function, and also typically benefits breath, balance, and walking.
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