Position: side-lying
62m
Connecting the Legs and Chest (Patrons)
Mostly side-lying, exploring relationships of the head, spine, chest, and pelvis with a riddle: how do we actually lengthen a leg? Designed to bring awareness and improvement to an action we need for every step we take in the world, this lesson uses breath, foundation forces, and "hinging" at the feet and knees to connect our image of leg lengthening with our whole self, especially the chest.
57m
Folding, Arching, and Rolling (Patrons)
Mostly side-lying. Refining our awareness and skill for the many ways we can gather the front of the body together (folding) and also lengthen it (arching), including very fine work with the spine, sternum (breastbone), and shoulders. Integration of breathing with these ideas. Experiments at the end of the lesson turn these primary functions into rolling.
62m
Rolling to Sitting, and Beyond
How do we get off the floor? This lesson explores the path from lying on your back to sitting up, and getting back down again, organizing the torso and limbs towards a smoother, simpler, more pleasurable transition. These movements are also powerful organizers for improving upright posture.
63m
Connecting Shoulders and Hips Part 2
Side-lying, further expanding the image of the shoulders and hips toward improving major postural and gait-related organizations of the torso. This lesson uses bending and thrusting the legs from the hips along with lengthening, arcing, and circling the arms. Prerequisite linked in lesson notes.
63m
Connecting Shoulders and Hips Part 1
Side-lying, improving functional relationships of the shoulders and hips through small and large movements. Constructing and improving your image of the "quadrilateral" of the torso while integrating the ribs, spine, neck, and head. Later, harnessing the suppleness of the quadrilateral to support reaching and circling the arm.
62m
Gathering the Spine, Stepping Down
Back-lying, side-lying, and transitioning into side-lying, refining and harnessing your image of your spine's bias and action as it relates to (and powers) the stepping down of your feet. All toward reorganizing your gait.
64m
Reaching, Rolling, and Ribs
Back-lying, side-lying, and learning to transition between the two efficiently and comfortably. What happens when we reach so far we can't help but change orientation? A more advanced lesson (it's ok, as always, to skip or return to it later).
59m
Softening the Ribs
Lying on the back and sides, with some rolling transfers between, hands often on the lower ribs, learning to sense and soften the ribs, spine, and shoulder blades and integrate their movement with the pelvis and legs.
66m
Differentiation of Parts and Functions in Breathing (Patrons)
Various positions, about half back-lying. Paradoxical (“seesaw”) breathing experiments designed to help you differentiate the various mechanisms of breathing, and to learn a fuller, more adaptable use of the diaphragm and ALL the ribs and surfaces of the torso.
63m
The Periscope
Side-lying, using a reference movement of the arm standing like a periscope. This lesson softens, mobilizes, and integrates the use of the chest and shoulders.