Feldenkrais.txt

8/13/2019 Feldenkrais.txt

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Gentle TwistThemes:Differential rotation of spine. Counterrotation of hips, shoulders, neck.

Works with:Hips, waist, shoulders, spine, ribs, neck.

1. Find a comfortable space where you can lie down on the floor, on a carpet orfolded blanket. Take a moment to scan the feelings and sensations in your body.Notice areas of comfort and discomfort. Notice differences between your right and left sides. Remember how you feel, so you can observe changes that occur during the course of the lesson.

2. Bend your knees so your feet are standing comfortably, about shoulder width.Notice if it takes effort to keep your knees from falling inward or outward...where is the most stable position for your feet?...then let go of that and imaginethat the ball of your right foot is pinned to the floor, and repeat several times a gentle movement of sliding your right heel right and left... which way doesyour knee move?...then imagine your right heel is pinned and slide the ball ofyour foot right and left several times... which way does your knee move?...thenstretch out your legs and rest.

3. Bend your knees and repeat #2 with your left foot.

4. Bend your knees as before. Hold your right knee in both hands over your body.Several times bring your knee closer to and then further from your chest...thenhold your knee still in space, and lift your right foot up and down several times, partially straightening and bending the leg...then repeat bringing the kneetoward the chest...easier?Now take your knee a little right and left several times...is your foot going right and left with the knee? Following? Leading? Do the movement several times with the foot going right and left with the knee, and then several times with footstaying more or less fixed in space as the knee moves...then make circles in space with the knee, first clockwise, then counterclockwise...then stretch out andrest. Compare your legs, and note and differences.

5. Repeat #4 with the left knee.

6. Hold both knees over your chest, one in each hand. Open and close the knees several times...do it a few times with the feet opening wide with the knees, andthen a few times with the feet staying close together as the knees separate....Rest.

7. Bend your knees, feet standing as in #2...leave your arms on the floor out tothe sides. Gently take your knees left and right several times. Begin with a small movement, and gradually make the movement larger, but not faster, each time...allow your pelvis to roll...allow your waist to turn...let your ribs be soft...don't "flop" your knees, but keep the movement reversible...Does your head wantto turn? Rest.

8. Bend knees. Gently rock your pelvis up and down a few times, so your waist alternately lifts and then presses the floor...then next time your tailbone lifts,lift your pelvis away from the floor, feeling your weight roll up your spine, one vertebra at a time...then let yourself down one vertebra at a time. Repeat itseveral times. Let it go and rest.

9. Bend your knees. Put one hand on each opposite elbow, and hold the box so formed over your chest...then take your elbows alternately right and left several times...let your head and eyes follow your wrists...then let your arms down and rest.


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3. Roll legs inward so toes point to ceiling....flex feet (toes up) several times while inhaling into your chest, relax feet as you exhale...then let legs return to neutral and repeat #2.

4. Feet standing. Hold your right thigh under the knee with both hands, with theknee toward your chest. Gently pull the knee toward your chest several times...let your pelvis tilt with the movement, feeling your lower back press toward thefloor each time...then let that go and take the knee from side to side...let the pelvis roll...now make circles with the knee in space, and feel what your hipsand back must do to allow the circles to become larger...let it all go and rest.

4. Same as #4, holding left knee.

5. Feet standing. Interlace your fingers behind your head; lift your head a little off the floor and bring your elbows forward, toward the ceiling, several times...feel what this asks of your shoulders and neck and chest...then lift head alittle off the floor and stay there...from that position, use your hands to slowly roll your head right and left...notice how your one elbow moves down and oneup...then look up toward the elbow you are facing each time your head turns...notice how your body wants to get involved...and let it go and rest.

6. Put your right hand behind your head, your left hand under your right knee...

lift your head a little off the floor and carry your head from side to side...let your knee and foot move so you look first at the outside edge of the right foot, past the outside of your knee, and then at the inside edge, as if to trying to see the sole of the foot...your body bends a little right and left...and let go of it and rest for a moment.7. Same position as #6...now repeat a movement of lifting your head away from the floor, and bringing your right elbow and right knee closer together. What is the easiest trajectory, more over your body, or more toward the side?...what parts of your back press into the floor to make the movement easier?...then change it so that several times you extend the right leg gently toward the ceiling eachtime the elbow and knee come closer...your right hip lifts a little toward the ceiling...and rest.

8. Repeat #6 and #7 on opposite side.

9. Right hand behind head. Left hand under left knee; bring elbow to knee acrossthe diagonal...you use your back differently against the floor...do it many times...then change the movement so you straighten the left leg gently toward the ceiling each time the elbow comes toward the knee...do that several times, and then rest.

10. Repeat #9 on opposite diagonal.

11. Knees bent, feet standing. Interlace fingers behind head. Lift head a littleoff the floor, and hold; from that position, slowly rock your pelvis as in #1...rest.

12. Same position. Lift head and lift pelvis from floor a little and stay there...then seesaw so as pelvis lifts higher, head goes closer to floor, and vice versa...then keep head steady a little off floor and tilt pelvis several times...then hold pelvis steady a little off the floor, and lift and lower head several times...and let it go and rest.

13. Left hand under right knee, right hand holds right foot...(if difficult, hold right ankle)...repeat a movement of bringing forehead and right knee toward each other from this position...this asks something different of your organization


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...and rest.

14. Right hand under left knee, left hand holds left foot...(if difficult, holdleft ankle)...bring forehead and left knee toward each other...do it several times...and rest.

15. Right hand behind head, left hand under left knee...lift left hip by rollingpelvis to right, while straightening left leg toward ceiling...right knee and right elbow open toward floor on right as body rolls right onto side with left leg toward ceiling, more or less...and return...repeat it a number of times...andrest.

16. Repeat #15 on the other side.

17. Knees over chest, fingers interlaced behind head...combine #15 and #16 by rolling side to side...roll to right while straightening left leg and lifting lefthip a little toward ceiling...right knee and right elbow come to floor on right...then roll left, taking left knee and left elbow to floor on left while straightening right leg and lifting right hip toward ceiling...go from side to side like that...and let it go and rest.

18. Interlace fingers behind head...lift knees over chest...bring head and bothelbows toward both knees...repeat it several times..and, if you feel like playing a little, rock up and down on the rocker of your back, like a rolling seesaw m

ovement...if it got big enough forward you would sit up, and if it got big enough backward you would do a backward roll, or go into the "plow" position with pelvis off the floor and legs extended over your head...but DON"T make it that big...just roll gently with those possibilities in mind, and make yourself soft andjust let the floor give you a massage this way...then stretch out and rest on your back, and notice the changes that have occurred.Slowly sit up, come to standing, and walk around. Feel your balance. Notice any pleasant changes in your standing, walking, balance, relaxation, or breathing.

Feldenkrais Lesson of the Month #3 (8/96)

By Rich FryeFor safety and best results, read instructions before doing lessons!A Little ExtensionThemes:Extension is movement that shortens the back of the body and lengthens the front. Like looking up or bending backwards. In our culture these are unusual movements, and therefore this is a very valuable lesson. However, because these movements involve muscles that may be seldom used, particular attention is invited to move slowly and mindfully, and not to effort and strain.

Works with:Activates posterior musculature and counterbalances tendency to collapse forward.

1. Begin by lying on your back. Notice how your body feels on the floor today. Notice particularly your hips, shoulders, and back.

2. Bend one knee, gently stretch your arms over your head, and roll yourself over onto your stomach.... have your face turned to the middle, resting on your hands, and have your toes closer together than your heels. Leaving your hands on the floor, gently press your pelvis into the floor, and lift your head and shoulde


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rs to look up the wall in front of you...do it a couple of times, and notice howhigh you can see easily...then roll onto your back and rest.

3. Bend your knees so your feet are standing, and interlace your fingers behindyour head...and slowly tilt your pelvis up and down, pressing first the tailboneinto the floor, and then the waist...just do four or five cycles...and the nexttime you press the waist into the floor, lift the pelvis completely away from the floor several times...and set the pelvis down, and then lift your head away from the floor several times...and then alternate, lifting the head, and settingit down, and lifting the pelvis, and setting it down...and stretch out and rest.

4. Roll onto your stomach as in #2. Turn your face to the left, and rest with your right cheek resting on the backs of your hands. Is it easier to rest with your face turned to the right, or to the left? Place your left hand near your leftshoulder, elbow in the air as if to do a pushup, and lay your right arm alongside your body on the floor...then begin a small movement of rolling your pelvis tothe right...your left knee bends and your left instep rolls toward the floor...begin with small movements, and gradually make the movements larger, dragging the knee and lower leg on the floor out to the left...your whole body participatesin the rolling...you can clarify the movement of your lower back if you place your right hand on your lower spine and feel the how the vertebra participate inthe movement... and then rest.

5. Place both hands as if for a pushup, right cheek against the floor...from thi

s position, lift your face slightly away from the floor, and slide your head andshoulders right and left, so your face slides toward the left hand on the floor, and then the back of your head slides toward the right hand...do it a number of times...then let go of that and repeat again the earlier movement of rolling the pelvis right while sliding your knee out to the left each time, and sliding your face toward your left hand to look toward the knee under the arch of your left elbow...you bend your whole body... and return to the original position...repeat it several times...and rest.

6. Same movement, but this time turn your face all the way to the right and cometo rest with the left cheek down each time you come back, with your face to theright. Then begin the movement again by pressing the pelvis into the floor, lifting your head and shoulders a little away from the floor, rolling the pelvis to

the right, and sliding the left knee out to the left...when turning through themiddle you look up at the wall in front of you...and taking the right cheek tothe floor and again looking under the left elbow toward the left knee...and whenyou return, you again press the pelvis into the floor, lifting the face towardthe wall, and come again to rest with the left leg stretched out, and face to the right...each time your face passes through the center, going either way, you look up at the wall, with your chin away your chest. Repeat it several times. Roll onto your back and rest.

7. Bend your left knee, slide your arms overhead and roll onto your stomach, facing right. Repeat #4 through #6 on the other side.

8. Place both hands as if to do a pushup...now go from side to side, looking at

first your right knee under the right elbow, and then the left knee under the left elbow. Repeat it several times, then rest on your back.

9. On stomach, face left, both hands as for a pushup...roll pelvis to right, anddrag left knee out to left, as in #4, except this time, using your hands to help, lift your upper body away from the floor as if to look over your left shoulder...go easy, don't try to force it...feel your way into it...repeat it several times...

10. Repeat #9 on the other side


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11. Combine #9 and #10 and go from side to side...take it easy, don't strain. Enjoy the sensations from this unusual movement... then rest .

12. Turn your face to the middle, resting on your hands. Repeat the movement oflifting to look up at the wall from #2. Notice the improvement; either you lookhigher with the same effort, or as high with less effort... Roll onto your backand rest. Then stand up slowly and notice how you stand. Walk around and observedifferences for a few moments...you might feel as though you are leaning backward...then lie on your back once more.

17. Bend your knees so your feet are standing, shoulder width apart. Hold your one knee in each hand, and gently bring your knees toward your chest several times; then alternately bring one knee and then the other toward the chest...and perhaps take the knees a little right and left, massaging your lower back against the floor...and return your feet to standing...interlace your fingers behind yourhead, and lift your head toward your knees, and set it down...and lift your pelvis a little off the floor, and set it down...go back and forth, lifing your head and then your pelvis two or three cycles... then let it all go and rest on your back. Slowly stand up, walk around, and observe differences, both now and overthe next few days.

Lesson of the Month #4 (10/96)For safety and best results, read instructions before doing lessons!Flower Opening, Rolling Side to SideThemes:This is really about flexion, but in a way that develops movement possibilitiesin the rib cage for flexion, extension, and rotation.

Works with:Opening the chest, coordination of the limbs, and coordinated rotation of spinalelements.

1. Lie down on the floor on your back. How does your body feel today?

2. Bend your knees so your feet are standing. Interlace your fingers behind yourhead. Now lift your head away from the floor several times, as if to look at your knees, and set it down again...then lift your pelvis away from the floor several times and set it down...then go back and forth, first lifting your head, andthen your pelvis, and set down your pelvis, and then your head. Do it several times...and let the movement stop and rest.

3. Now again with your feet standing, extend your arms toward the ceiling and hold them there...and then lift your pelvis a little off the floor, and as you dothat, lower your arms toward the floor above your head...and lower the pelvis, and bring your arms back to vertical...repeat it several times...until you can lower your pelvis while comfortably leaving your arms on the floor more or less ov

erhead...then slide your arms back to your sides, stretch out your legs, and rest.

4. Slide your arms overhead on the floor, and have your legs comfortably apart.Become aware of the movement of your chest as you breathe...feel the rise and fall of both your belly and your chest...then exaggerate the movement of your chest slightly on the inhalation...feel the sensation of inflation in your chest...do it several times and rest.

5. Now, beginning with a very small movement, rotate your right leg outward, so


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the little toe moves toward the floor...and make the movement a little bigger, bending your knee out to the right side, and dragging the foot, lying on its outside edge, toward your right buttock several times...after doing just the leg several times, then each time you slide the knee out to the right, slide your rightelbow on the floor down toward yout right knee...the elbow slides downward, dragging the wrist and hand passively along for the ride...gradually make the wholemovement bigger until both the knee and the elbow come close together on the floor, and lift off the floor out to the side, in arcs that bring the elbow and knee over your body near each other, oriented toward the ceiling, with the foot dangling down and the right hand hanging down near your face. Repeat that many times, beginning with a slight movement of arching your chest... and let it go, slide your arms to your sides, and rest.

6. Repeat #5 on the left side.

7. Combine #5 and #6 so that you begin with a slight arching of the chest, and draw both knees toward respective elbows out to the sides, and gather elbows andknees close together over your body, with hands and feet dangling loosely. And then return by letting knees and elbows float to the sides and meet the floor where they left it, and slide back to the original position. You gather yourself together like a flower closing, and you return like a flower opening. Rest.

8. Bend your knees so feet are standing, feet comfortably apart, and interlace your fingers behind your head...Bring your right knee over your chest...and then

extend your right leg downward, away from your face, at about forty five degreesfrom the floor, while you lift your head away from the floor...feel your back lengthen against the floor. Do it several times, and hold it for several secondseach time....then repeat the movements on the other side... rest.

9. Stretch out as in #4...and gather your limbs over yourself as in #7...then from that position, roll your head and eyes slowly to the right, while letting your right elbow and right knee drop toward the floor on the right...let yourself roll like that all the way over to your right side, with knee on knee and elbow on elbow....come back by being curious about looking left...turn your head and eyes gently left...let the movement pick up your left elbow as you roll left...then your left knee wants to move, so help it by drawing it slightly toward your chest as you continue to roll left...then as your knees get far apart your right k

nee wants to follow, so help it along by drawing it toward your chest a little as you roll...and then as you come onto your back, your right elbow lifts, and you are again on your back with elbows and knees over you. ..Repeat it several times...

10. Same movements to left side.

11. Go gently from side to side...attend to the sequencing of the movements, connected like a string of pearls, or cars on a train, or links on a chain...firstone part moves, and then a space, and then another joins the movement...and in the space, your spine and ribs and torso are always rolling, first one way and then the other...and let it go, bring your arms to your sides, and rest.

12. Scan your body. Notice the ways in which you feel different from when you started, physically, emotionally, or energetically...then roll to your side, standup slowly, and notice any differences in standing, walking, or turning.

Lesson of the Month #5 11/22/96For safety and best results, read instructions before doing lessons!Arm to the Back


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s "down," let your shoulder and face roll forward toward the floor a little, andwhen your thumb rotates "up," you roll back a little....then return to having your palms together in front of you on the floor, and repeat lifting your arm toward the back and following it with your head and eyes... do it several times...then rest.

9. Take your arm to the back as before, and this time stay there... slowly rollyour head from side to side...let your eyes go in the same direction....then roll your head but keep looking at the same spot overhead...then leave your head still, but gently swing your vision right and left...and again roll your head fromside to side, now rolling the arm you are look toward palm up and the other palm down each time...and come back to your side and rest.

10. Lift your arm to the back as before; easier now? Repeat arm to the back, butthis time, your face stays looking forward...take it easy...then go back to theoriginal movement...and rest.

11. Lift arm to back and stay there. Gently explore movement of rolling your left hip forward...let your left shoulder lift a little...then put your right handbehind your head, and lift your head gently and slowly several times, looking toward your left hip...then, holding your head like that, roll forward and back several times, looking toward the floor as you roll forward and to the ceiling asyou roll back...and again roll upper body to the left, and interlace both handsbehind your head and again lift the head to look toward the hip...then let go, a

nd gently roll back to your side....repeat the original movement, lifting the arm toward the back, and notice the improvement since the beginning. Roll onto your back, and compare the two sides. Which side is more comfortable?

12. Repeat #2 through #11 on the other side.

13. Lie on your back, and take a moment to feel the changes. Then slowly stand up, orient yourself, and walk around.

Lesson of the Month #6 (12/96)

For safety and best results, read instructions before doing lessons!TumbleweedsThemes:This lesson works mainly with softening the lower back and hip joints, and extending the range of comfortable flexion of the lower back. There's also somethinghere about confrontation with the difficult; do you try harder with your musclesor with your mind?

Works with:Opening hip joints, softening the lower back in flexion, and creating awarenessof numerous linkages across the back of the body.

1. Lie on your back. Just lie there for a while. Let your body get used to the p

osition. Don't do anything. See how it feels today.

2. Bend your knees. Lift your right foot and hold it in your left hand around the arch, being sure to keep the thumb together with the other fingers, apelike, not around the foot. Put your right hand behind your head. Now lift your right foot toward the ceiling several times, gently straightening. DON'T STRAIN! Take iteasy, just explore. See what your lower back must do...Then lift your head at the same time you lift the foot, and move your elbow toward the loop formed by your arm and leg. Do it several times, then rest.


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3. Repeat #2 on the other side, left foot in right hand.

4. Sit, leaning on left hand, left foot in right hand again. Lift foot and straighten leg comfortably several times. Notice lower back, how weight shifts...thenplace foot on floor, and, still holding the foot, apelike, let your head come forward as you straighten the leg and slide the foot away from you on the floor.Do it several times. Rest.

5. Repeat #4 on other side.

6. Lie on your back, right foot in left hand, right arm extended to the right orslighly overhead on the floor...Lift right foot gently toward ceiling several times...notice lower back. Then, still holding foot, roll to the right, to bringright knee close to the floor...your left shoulder lifts from the floor, rollingyour upper body and head to the right... and return...repeat it several times till it gets easy... then, change it so each time the knee comes to the floor, explore taking your foot toward the floor on the right...your head and upper bodyare rolled more to the right... then let it go and rest on your back.

7. Repeat #6 considering the possibility that this movement could take you up toa sitting position...try different positions of your right arm and left leg forsupport and counterbalance... there's no need to strain; it's a matter of balance and a soft back...rest.

8. Repeat #6 and #7 on the other side.

9. Sit, right foot in left hand, left leg bent. Support yourself with right hand...lift the foot toward ceiling several times...then straighten the left leg outin front, and explore taking the right foot to the floor outside the left knee...then with the foot on the floor, lower your head toward the foot several times...maybe your left elbow comes to the floor and you support yourself with your left elbow somehow...let it go and rest on your back.

10. On back, right foot in left hand. Roll to right to sit as in #7. Just once or twice... then roll the right foot toward the floor on the left a number of times...this is a little different, so take your time...eventually it is possible to sit up this way, too, but don't force it...rather, explore different ways of u

sing your right arm and left leg to make the movement easy...if you force it, all you will learn is how to force it. Do the movement as if you didn't have to reach sitting until next year sometime...when you get it , it will be easy...thenlet it go and rest on your back.


12. On your back, hold right foot in right hand... put left hand behind your head...then roll to to the right to sit...easy, huh? Change hands and repeat it onthe other side a number of times...then rest on your back.

13. On back, right foot in left hand...roll right and straighten leg a bit to the right...then roll left and straighten leg... you go from side to side, straigh

tening the leg on each side...then change hands and repeat it holding the left foot in the right hand...and rest.

15. Lie on your back, holding right foot with right hand, left foot with left hand...your hands hold the outside of each foot, and your elbows are inside your knees so your hands and feet are over your lower belly somewhere, and your kneesare out to the sides...(give yourself plenty of floor space for these next movements)...from there lift your head a bit away from the floor and explore a movement of rolling toward your right...your right knee goes toward the floor on the right...your head and body roll toward the right...and your left knee lifts towar


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d the right, so it is somewhere over your body in the air as your right side andright thigh come to the floor...and then roll back onto your back...just repeatthat a number of times...your weight rolls from being supported by your entireback to being supported by your right side, and then back onto the back...and rest.

16. Repeat #15 on other side.

17. Repeat #15...but this time as the right knee goes toward the floor, straighten the left leg a bit toward the right...you hang on with your left hand and roll up to sitting, holding one foot in each hand...then lean to the right and reverse it, so you roll down onto your right side, and then continue onto your back...explore it without trying too hard to get get up to sitting...it does take some learning to coordinate balance, effort, and timing...just explore it several times and then let it go and rest on your back.


19. Lie on your back holding each foot...lift your head a little off the floor and roll to the right and up to sitting...but now keep going in the same direction, rolling down to the left...onto your back...rolling to the right, up to sitting, and so on...around and around...fun, huh?...Then change directions, and trythat several times...when you've had enough, stretch out and lie on your back, and rest.

20. Bend your knees so your feet are standing. Slowly rock your pelvis up and down, giving your lower back a gentle massage as your waist lifts a little and then presses a little into the floor. Then stretch out and rest...notice how your back feels against the floor...then carefully stand up and walk around the room,noticing any unfamiliar sensations.

Lesson of the Month #7 (1/97)For safety and best results, read instructions before doing lessons!WatchamasaurusThemes:

This lesson works with extension themes like looking up and bending backward, but also explores how these themes are related to several fundamental aspects of standing upright and walking.

Works with:Hip joints, lower back, spinal rotation and extension, middle and upper back, neck rotation, and head carriage. Just about everything!How to do these lessons.

1. Lie on your back. See how this is for you today. Notice the contact of the floor with your lower back. Bend your knees so your feet are standing. How does this change the way your back meets the floor?

2. Roll onto your stomach. Have your hands near your head on the floor, and yourfeet apart, heels out, toes in. On which side is your head more comfortable? Notice how your body meets the contact of the floor.

3. Put your face in the middle. How is this for you? Is your forehead down or chin down? Place your forehead down. Press your pelvis into the floor several times so you feel the pubic bone press into the floor...how does this affect your neck and the comfort of your head? Turn your face to one side and rest.

4. Again forehead down. Roll your head slowly and carefully from side to side se


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15. Lie again on your stomach, and lift yourself up to rest on your elbows and forearms...is this okay for you? You are looking up across the floor, your elbowsare under your shoulders, and your hands and forearms rest on the floor parallel to each other, and your knees are bent with the feet in the air. If there is any discomfort or strain, skip to #19 now, and postpone this part of the lesson until it is comfortable. From this position, lean your right shoulder forward a little, your left shoulder back, and let your head turn a little left, your rightear moving a little toward the floor...while you do that your feet drop to theright. Repeat it many times...and then let the knee slide out to the left as thefeet drop right each time, and you turn to look toward the knee... and then letyourself down and rest.

16. Repeat #15 on the opposite side.

17. Same position, this time going from side to side...you look right toward your right knee as the feet drop left, and look left toward your left knee as the feet drop right. From side to side, like some lumbering, crawling creature. Maybeyou could crawl this way?...rest.

18. Same as #17, but this time keep looking forward, as if intent on where you are going, perhaps looking at food, or predators, or safety... what does this organization demand of yourself? Can you make yourself soft? Let everything move inrelation to everything else...find the combinations that integrate all of you into this movement...then let it go and come onto your back, and rest with your k

nees bent, feet standing.

19. Lift your knees over your chest, one in each hand...rest like that...and rock a little in many directions...and return your feet to standing. Roll your heada little from side to side...then roll to your side and mindfully get up and walk around, seeing how this is for you.

Lesson of the Month #8 (3/97)For safety and best results, read instructions before doing lessons!Reaching Up

Themes:This is about reaching upward from standing, and making connections through thetrunk and across the body from feet to hands. It also integrates the whole bodyinto functions of standing, walking, and spinal rotation.

Works with:Integrates hip joints, trunk, ribs, waist, shoulders, head, eyes, and neck intoa coordinated whole.

Pacing is particularly important in this lesson. Go slowly, and take rest breaksto observe changes throughout the lesson. The tone for this entire lesson is gentle, easy, soothing. Take special care to use minimal physical effort, and to feel subtleties in your movements.

1. Begin in a standing position. Just stand. Let your arms hang by your sides. Don't do anything special, just stand. Notice the little adjustments and movements that keep you upright...

2. Now shift your weight right and left a little, and notice how you do that...how is your head carried over first one foot and then the other? What happens inyour neck?...in your shoulders?

3. Explore a movement of reaching up with your right hand, and follow your hand


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with your head and eyes... then reach up with the left hand several times, follwing the hand with head and eyes...then go from side to side...how does your weight shift? Go from side to side several times shifting your weight onto the sameside as the reaching hand....then several times going side to side shifting yourweight onto the opposite foot from the reaching hand...then let it go and lie on your back on the floor.

4. Lie with your left leg stretched out, and your right knee in your left hand,your right foot dangling in the air. Take your right knee easily toward the right several times...what limits the movement?...what is your foot doing?...Now take your right knee to the left several times...then think of your foot moving tothe left...does the knee move more easily?...does your head move?...stretch outand rest.

5. Right knee in left hand, take knee to left, in such a way that you feel yourback widening...do it several times that way...what do your head and eyes want to do?

6. Same movement, but this time begin each movement by pressing your left heel into the floor...you begin to roll your body...Then gently stretch out your rightarm overhead along the floor, somewhere comfortable, and take your right knee right several times, looking up toward your right hand each time your roll towardthe right...repeat it a number of times...and then continue while becoming aware of a line of connection between your right little finger and your left little

toe, and imagine making the distance between them a little further each time...then let it go, stretch out and rest.

7. Put your left hand on your left knee, right arm overhead on the floor...takeyour left knee to the right, imagining increasing the distance between your right heel and right hand each time...feel the connections across your back and through your body...and then rest.

8. Left hand on right knee again, right arm overhead on floor...take the knee tothe right, and each time you roll right your right hand makes a fist...repeat it many times...and stretch out and rest.

9. Repeat the mirror image movements of #4 through #8 on the other side, beginin

ing with the right leg stretched out, and the left knee in the right hand...

10. Stretch out both arms overhead on the floor, left leg stretched out, right foot standing...roll your right knee right and left ... when the right knee goesto the right, and being very careful not to strain your neck, look up toward your right hand with your head and eyes...then change your legs so the left foot stands, and take the left knee right and left, looking up toward the right hand each time you roll to the right...rest.

11. Both feet standing, both knees right...can you roll all the way around so you come up to sit, with your knees right and feet to your left?... and then reverse it and melt down onto your back. Do it several times, and then rest on your back.


13. Stand up. Just stand for a few moments, observing. Then repeat the originalmovement from the beginning, of reaching up first with one hand and then the other, shifting your weight from side to side...and explore reaching up both from the weighted side and from the unweighted side. Are they both easier now?


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Lesson of the Month #9 (4/97)For safety and best results, read instructions before doing lessons!Freeing the ShouldersThemes:Underlying themes are about reaching out, contact, and interacting with the world. There's probably something here about shouldering responsibility, too.

Works with:Differentiates shoulder movement from ribs, neck, and spine. Clarifies possiblemovements of the shoulders.

1. Lie down on the floor on your back. Notice how this is for you today. Give yourself a few minutes like this to let your body adjust to the floor. Notice particularly how your upper back and shoulders make contact with the floor, and attend to the sensations in your shoulders, neck, and back.

2. Roll onto your left side, so that your knees are bent 90 degrees, as if sitting, with your right knee on top of the left, right foot on top of the left. If it is comfortable, have your left arm stretched out above your head on the floor,and rest your head on your upper arm. If this is uncomfortable, place your leftarm where it is comfortable, and rest your head on a firm support a few inchesthick, to support your neck in line with your upper spine. Have your right elbowbent, and your right palm resting on the floor in front of your upper chest. Wh

ich way are the fingers pointing? Away from you? Toward you? Up, toward your head? Down, toward your feet?

3. Same position. Imagine that your right hand is holding a doorknob coming outof the floor...gently turn the imaginary knob clockwise and counterclockwise...notice where "neutral" is, and notice the range of easy movement around "neutral." How does your elbow move in space? Let your right shoulder move freely...thenlet it go and rest.

4. Same position, now with your right palm on the floor, with the fingers pointing up (toward top of head). Now explore a movement of taking your right elbow and shoulder forward, and return to the center...repeat it many times...bring yourawareness to your shoulder blade, collarbone, neck, head, and sternum as you re

peat the movement...your upper body rolls a little forward each time...then letit go and rest.

5. Same position. This time, take your shoulder backward...your shoulder blade goes closer to your spine, your upper body rolls back a little, and your face might roll a little toward the ceiling...then return to neutral in the center...repeat it several times....then rest.

6. Combine #4 and #5, so you take your right shoulder forward, and then throughthe center and back...then through the center to forward, exploring the whole range of forward and backward with the shoulder...feel how your whole body responds...what does your head want to do?...move your right arm so it lies extended along your right side...roll your arm forward (thumb down) as the shoulder goes fo

rward, and roll it palm up as the shoulder goes back...Let it go and rest on your back. Notice any differences between your right and left sides against the floor.

7. Come onto your left side as before, palm on the floor in front of you. Now explore a movement of lifting your right shoulder toward your right ear, then returning it to neutral...repeat it gently many times...what is the part of the shoulder you are focusing on lifting? Shift your focus to another part, like the collarbone, or shoulder blade, and continue...try to make the movement smooth and effortless....then rest.


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8. Same position, now take the shoulder down away from your ear, and return to center...just do what is very easy and comfortable, don't stretch or force...tryit with your arm lying along your right side, and see how that is...then put thepalm back on the floor, and explore the whole movement, taking the shoulder both up and then down...repeat it many times, but each time as if it were the first...then rest.

9. Same position, with the right palm on the floor. Take your shoulder many times in a slow, clockwise circle, forward, down, back, up, and forward...go slowly,smoothing out any rough spots...take your time, make the movement round and smooth, and related somehow to your breath...then continue, counterclockwise...andrest.

10. Same position, on your left side. Lift your right elbow toward the ceiling above your shoulder and let your forearm and wrist and hand hang loosely from your elbow, the fingertips near your right armpit...keeping your hand near your shoulder, (like a folded wing) take your elbow forward and back several times...letyour upper body roll, and let your head roll a little if it wants...and rest.

11. Same position as #10. Now bring your elbow up toward your head, and then take it down toward your waist, and go back and forth, slowly...after you've down this several times, change the movement so that when your elbow comes up toward your head, you lift your head a little away from the floor...the movement is most

ly from your neck....then when the elbow comes to the waist, and the upper arm is against the ribs, again lift your head away from the floor a little...this movement lifts the head by shortening the whole right side...go back and forth likethat, taking the elbow up and down, and lifting the head a little at each end,and noticing how you use yourself differently to lift your head at each extreme...and rest.

12. Same position, elbow up, hand near armpit. Take elbow in a circle, and let shoulder and upper body participate...it's okay if hips roll a little forward andback, also...do it many times, then change direction....and then rest.

13. Same position. Put your right hand over the top of your head so the fingertips are near your left ear...and then lift your left ear away from the floor, usi

ng your arm to help the movement....do it a number of times...then let it go, roll onto your back, and rest. Notice how different the two shoulders feel againstthe floor!

14. Repeat #2 through # 13 on the other side.

15. Rest on your back. Notice how differently your shoulders lie against the floor from when you started the lesson. Roll to your side, sit up, and come to standing. Walk around and continue to observe new sensations.

Lesson of the Month #10 (5/97)

For safety and best results, read instructions before doing lessons!DiagonalsThemes:Standing and reaching, screwing in light bulbs, walking, overall balancing the relationship between muscles of the front and back of the body.

Works with:lengthening along diagonals from each foot across and through the trunk to the opposite hand. Connects the arms and legs to each other by linking them functionally to the strong muscles of the trunk.


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1. Lie on your back. Notice the feelings and sensations in your body...how do your arms and legs feel against the floor? Feel the quality of your breathing. Howconnected are your arms and legs? Where is the place, exactly that is the dividing line between your arms and legs and your hips, or shoulders, or back?

2. Lie with your legs extended, and comfortably apart. Have your arms somewhereon the floor away from your body. Now , keeping your right leg relatively straight, repeat a number of times a small movement of extending your right heel awayfrom you on the floor, and letting it come back. It's not bending the knee, andit's not flexing the ankle...you have to extend the leg by moving your hip...feel what your spine, ribs, chest, neck, and head have to do to make the movement easy...where do you initiate the movement?...let the movement stop and rest.

3. Repeat #2, but this time use your hip to slide the heel toward your hip...theknee does not bend, you are using your body to pull the right side of your pelvis toward you...and then combine the movements, pushing the heel away and then pulling it toward you on the floor...your pelvis "yaws" from side to side...and let it go and rest.

4. Repeat #2 and #3 with the left leg.

5. Bring your attention to your left arm...roll the arm so your palm faces the ceiling, and slowly slide your arm away from your body as if to slide it over your head on the floor...don't force it, only what's easy and comfortable...stay wi

thin easy limits...then roll the arm palm down, and slide it back alongside...repeat the cycle several times...then let it go and rest.

6. Slide your left arm overhead as in #5 and leave it there. Only go so far as your arm is relatively straight and comfortable, resting on the floor. Now, keeping the arm relatively straight, extend the arm so the back of your hand slides up and away from your body along the axis of your arm...you don't bend the elbow,you are doing something with your whole shoulder, and the rest of your body...it might be a small movement...if you feel even the slightest discomfort or strain, make the movement smaller until it is comfortable...just explore it a numberof times...then carefully slide your arm back down and rest.

7. Same as #6, but this time alternate the movement with extending your right he

el down and away...first you extend the left arm overhead, then you extend the right heel downward...it's as if someone was pulling your right leg, and then someone else pulled your left arm, back and forth along the same diagonal...feel the connection through your body, so that they become opposite ends of the same movement through your body...then carefully slide your arm back down and rest.

8. Same as #7, but now each time your left arm reaches upward let your head rollso you look toward your left arm or shoulder, and back to center as the leg reaches down...then reverse it so you look toward the left shoulder while the leg extends downward...which is more comfortable?...Carefully slide your arm back down and rest.

9. Repeat #5, #6, #7,and #8 on the opposite sides.

10. Carefully slide both arms along the floor till they are more or less straight, and more or less overhead, with the condition that both arms be completely comfortable on the floor. Have your legs comfortably apart, maybe a foot or two...then combine the previous movements, extending first one leg, while shortening the opposite arm, and then the other diagonal, as if four people held you like abig letter X,...when your right leg is pulled, your left arm is pulled in the same direction, and so forth... where on your back do the diagonals cross?...repeat it a number of times...then try it a few times keeping your pelvis from moving...notice how inhibiting that is...and let it move again (big relief, huh?)...an


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d rest.

11. Same as first part of #10, but this time change it so when the left leg extends, the right arm also extends, so the foot and hand get further apart...and then closer together...lengthening and shortening the diagonal..then the same on the other diagonal...and then go back to the original movement a few times as in#10, with hip and opposite shoulder moving in same direction on each diagonal...and then make the movement fast and light several times...and rest.

12. Roll onto your stomach. Have your hands on the floor near your face, and roll your face to the more comfortable side. What makes this side more comfortable?Then begin a movement of extending the hand you are facing up and away from youon the floor, keeping the arm relatively straight, and extending the arm from the shoulder and trunk...and then drawing it back... explore it gently a number of times...and rest.

13. Same as #12, but now alternate the arm movement with an extension of the opposite leg...the hand slides up and then the foot slides down...then turn the toes of that foot under and continue...easier? Feel the connection between hand andfoot...when one moves, the other moves in the same direction...let it go and rest.


15. Turn your face back to the more comfortable side, or face the floor with your nose or forehead on the floor (not your chin), turn both toes under, and gently alternate diagonals...then roll onto your back and rest.

16. Bend your knees so your feet are standing, and interlace your fingers behindyour head...as in a previous lesson, fold yourself in the middle and bring bothknees toward both elbows a few times...notice how your back pushes into the floor...is it anywhere near where the diagonals cross?...stretch out arms and legslike an X, and lift your right arm and left leg together a few times...then leftarm and right leg...then both arms and both legs...and let it all go, slide your arms carefully back to your sides, and rest. Notice how you feel. What is different?...then roll to your side, stand up, and walk around. Observe changes overthe next few days.

Lesson of the Month #11 (7/97)For safety and best results, read instructions before doing lessons!Freeing the Upper BackThemes:Walking, carriage of the head, posture and balance of the upper body.

Works with:Relieves the familiar and common tensions of shoulders and upper back by differentiating movements of the upper spine and shoulders; extension and rotation of t

he spine; functional connections among arms, legs, and torso.

1. Lie down on the floor on your back, with your arms more or less alongside your body. Take a moment to scan your body. Observe your contact with the floor, notice the quality of your breathing, and notice what is comfortable and what is less comfortable today.

2. Explore many times a movement of rotating your right leg to the right, and bending and sliding your right knee out to the right along the floor, dragging thefoot toward your hip... when the knee is out to the side, bring the knee up ove


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r the right foot, which comes to standing...repeat it a number of times...let your pelvis roll to the right to make the movement easier...stop the movements andrest.

3. Repeat #2 on the left side.

4. Place the soles of your feet together on the floor, with the knees spread wide apart...explore a movement of tilting your pelvis to the right so your right knee comes to the floor, keeping your knees wide apart....your left knee lifts toward the ceiling as your left hip lifts away from the floor, and the left foot approaches a standing position...repeat it several times like that...then, each time your right knee goes toward the floor on the right, roll your left arm fromthe shoulder so the left hand turns palm down...at the same time extend your right arm overhead on the floor with the palm up, so that each time your right kneecomes toward the floor, you lengthen the distance from your right hand to yourleft hand...rest.

5. Same as #4, with left arm alongside, and right arm overhead; take your rightknee to the floor on the right and stay there...your pelvis is rolled to the right, and perhaps your left knee is somewhere over your left foot... from this position, alternately reach up with your right hand, and then down with your left hand...observe what happens to your pelvis and the curve of your back...what happens to your head?...let it go and rest.


7. Bend your knees so your feet are standing, with the knees more or less over the feet, with your arms palm down close to your sides. Tilt your pelvis up and down several times...then when you tilt your waist toward the floor, continue thesame movement, as if someone is pullling your imaginary tail, and lift your pelvis off the floor, and continue rolling your weight up your spine, feeling eachvertebra be pulled in turn off the floor...your arms and hands press into the floor to help the movement...repeat the sequence several times, going a little further each time, until you can roll the weight of your upper body comfortably somewhere near your shoulder blades...you feel your upper spine lengthen between your shoulder blades, and your chin is pulled down toward your chest...you feel the pressure of your feet against the floor supporting your lower body...repeat it

several times attentively, and then stretch out and rest.

8. Place the soles of your feet together as before, with knees wide apart. Interlace your fingers behind your head, and lift your head slightly off the floor. Take your right knee down toward the floor on the right, and each time you do that, bend your body to the left so your left elbow goes in the direction of your left hip...keep your face oriented toward the ceiling...your back has to arch...what happens to your left hip?...if your head were to turn, which way would it go?...gently try it both ways to see...and then rest.


10. Soles together, knees wide, right arm overhead on the floor, left hand behin

d your head. Take your right knee down to the floor on the right, rolling your pelvis right...your left knee lifts up over the left foot...roll your body towardthe right side and look up toward your right hand, using your left hand to support your head...repeat it a number of times...and rest.


12. Repeat #10 again to the right...this time keep rolling all the way to the right onto your stomach...and then reverse it and return to your back...go back and forth, feeling what your back must do to make the movement comfortable...then


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change your hands and do the movement to the left. Feel the differences on thisside...which direction is easier for you?... let the difficult side learn from the easy side...rest.

13. Both arms overhead on the floor, hands loosely clasped, soles of feet together...take the right knee to the floor,left hip lifts, and you roll to the rightas far as is comfortable and look up at your hands...then come back, take the left knee down to the left, and roll left and look up at hands on this side...go from side to side, feeling long and lithe...let it go and rest on your back. Notice the many changes in your experience of yourself. Slowly get up, stand for a few moments, and walk about, noticing new and pleasant sensations.

Lesson of the Month #12 (8/97)For safety and best results, read instructions before doing lessons!Calibrating FlexorsThemes:Maintaining ourselves in the unstable equilibrium of upright posture places enormous demands on our nervous systems. Habitual, parasitic tensions interrupt theflowing balance between flexors and extensors, and we exert more effort than isnecessary in all our activities. This lesson is about adjusting the balance between flexors and extensors.

Works with:Relationships between muscles of the front and back of the body, with standing,bending forward, looking up and down, range of motion of the hips and legs, easeand balance in standing and walking.

1. Lie down on your back. Notice how this is for you today. Feel how your body makes the adjustments to lying down this way; feel what lets go, and notice whatcould let go that doesn't.

2. Roll toward your left side, and come up to sit with your knees to the left and your feet to your right. Your right foot is behind you on the right, and yourleft foot is on the floor near your right knee. Place your hands on the floor in

front of you, and begin a movement of lowering your head forward toward the floor...repeat is slowly a number of times...feel the weight of your head and neck,and gradually soften your elbows, shoulders, and ribs to make the movement smoother and easier...let both your elbows come toward the floor along with your head, and let yourself exhale and soften your chest as you come forward...and let it go, come back to sitting , and rest.

3. Continue as in #2, but this time as your head comes closer to the floor, letyour pelvis lift away from the floor as the top of your head comes to touch thefloor, and rest there a moment before you come back to sit; repeat it many times...then each time you go forward, let your left foot slide from the center out to the left, behind you, so both feet are behind you, your lower legs parallel...your lower leg traces out a quarter of a circle on the floor...and the reverse i

t and come all the way back to sitting...repeat it many times, and then return to sitting and rest.

4. Continue as in #3, and add awareness of your head and eyes...when you come forward, you look down toward your knees...when you come back, your eyes look forthe ceiling...each time you go forward your left foot swings out...each time youcome back, you look up and your left foot comes in front of you near your rightknee...repeat it many times, until the pattern in your back is familiar, and then gradually diminish the part of lowering the head to the floor, but retain theconnection, so your head drops forward as you begin from sitting, and you look


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up as you come onto all fours...then you look down as you begin to sit back, andlook up as you come back to sitting, sliding your hands back to you and up offthe floor...do it a number of times, establishing a rhythm...roll onto your backand rest. Bring your awareness to the top of your head, where it touched the floor, and feel your breath there...

5. Roll toward your right side, and come up to sitting with your right foot in front of you on the floor next to your left knee, and with your left foot behindyou to the left...then, repeat #2 through #4 on this side.

6. Come to sit as in #5...then come forward as before, swinging the right foot behind you, and looking up...then fold the left foot underneath you as you go back on the other side...and alternate like that, sitting back on first one foot and then the other...find an easy rhythm, letting the two sides learn from each other this way...and rest.

7. Come onto your hands and knees and position yourself more comfortably, with your hands and knees closer together, and from that position, rock your weight alittle forward and back, keeping your face more or less toward the floor...thenemphasize the push with your hands and arms toward sitting, and gently returningforward, like winding a spring...then emphasize the push with your knees and hips as you move forward, and gently returning to sit...as the movement gets larger, add looking up when you come forward, and looking down as you sit back towardyour heels, then up again when you are sitting...and reverse it...you look up a

t the ends of the cycle, and down in between...and sit back on your heels and rest.

8. Return to your hands and knees, and go again from sitting on your heels to all fours...and after several times, change the movement so you jump your knees forward to sit from all fours, and look up easily, then look down, slide your hands forward on the floor, and jump forward again to sit... then turn the toes of your left foot under, as in running, and rock your body forward and back...each time you come forward, leave your left foot where it is, but lift your left kneeoff the floor...repeat it many times...and let it go and rest on your back.

9. Gently roll your head to the left and back to center...what is your comfortable range to the left?...then roll your head to the left a little less than befor

e, and imagine the last part of the movement...and the next time a little less actual movement , and a little more imagined...and continue like that until the whole movement is imaginary...and then once again actually roll to the left, feeling how the quality of the movement has changed. Rest.

10. Come onto all fours as before, but this time slide the right knee a little ahead of the left, as if taking a little step with your right knee, and from thatposition, rock forward and back a number of times...see what this requests of your pelvis and hip joints and spine...and after many times like that, change themovement to the little jump as in #8, only now the right knee is always a little ahead of the left...and stop and rest.

11. Same position, left knee behind, left toes turned under...now when you move

forward, slide the left knee forward toward the left hand, as if taking a step with the left knee, past the right knee...repeat it many times...then each time you move your left knee, simultaneously pick up your right hand and set it down astep forward of its initial position...repeat it a number times, letting your body discover how to balance on the left hand and right knee while you move...andlet it go and rest on your back.

12. Repeat #8 through #11 on the opposite side.

13. Take a moment to notice your sense of yourself, illuminated by your contact


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with the floor...then gently roll to one side to sitting, and stand up and explore walking around. Notice changes in your balance over the next few days.

Lesson of the Month #13 (revised 11/99)For safety and best results, read instructions before doing lessons!Standing, CenteringThemes:This is about alignment in gravity. How do we carry ourselves over our feet, indynamic alignment with gravity, with minimal effort and maximum comfort?

Works with:This really works with the entire body, building ourselves in gravity from the ground upward. In particular, though, the lesson works with flexibility and softness in the ankles, mobility and stability of the pelvis, supple alignment of thespine, and easy carriage of the head.1. Begin by standing. Just stand. What is that like for you? What do you do withyour arms? What parts of you feel relaxed, and which parts are tense? Do you feel balanced? Supported? How's your emotional state?...what kinds of feelings, moods, or attitudes go with this way of standing? Remember what this feels like, and notice what feels different at the end of the lesson.

2. Notice your feet...notice any tension in your feet...now place your feet parallel to each other, about shoulder width apart...imagine your body is a tall stack of blocks, hinged at your ankles, blocks for feet, lower and upper legs, pelvis, chest, shoulders, neck and head...Repeat many times a little movement of rocking your weight a little forward, toward your toes, and back, toward your heels...how evenly is the weight distributed between the feet?...how smoothly can youmake the pressure of your weight move forward and back across the soles..?... the top of your head traces an arc in space, as does every other part of you above your feet...repeat it many times, just a small, quiet movement, and then rest.

3. Continue as in #3, and this time as you rock, bring awareness to your ankle bones, which protrude on either side of each ankle...which are easier to feel, insides or outsides..?...Notice that the ankle bones slide a little forward and ba

ck with the rocking...do it many times...then bring your awareness to your knees, and feel your knees, front, back, and sides, moving back and forth in space asyou rock...feel the front, back, and sides of the knees moving in space...somehow your front gets longer as you lean back, and syour back gets longer as you lean forward...stop the movement and rest.

4. Continue the rocking movement, now bringing your awareness to your pelvis moving in space...feel its width and depth, a volume moving forward and back...place one hand on your pubic bone, and one hand near your tailbone, and continue, feeling the space between your hands moving in space...your head traces a similar,but larger arc in space at the same time... like a stack of boxes piled on oneanother, the parts of your body seek ways to support each other while you move...gradually make the movement a little larger...at some point it feels natural to

lift your heels on the floor and come up onto the balls of your feet, feeling taller...and then rock back down...when your balance is right, coming up onto your toes takes virtually no effort...and let it go and rest.

5. Same movement, but now move your hands up near your heart, one in front, andone in back, and continue rocking forward and back...Can you do it so you feel taller as you lean either forward or back?...do it a number of times...as the movement gets larger repeat the movement of coming up onto your toes...you effortlessly lift your heart toward the heavens...and then rock your heels back down...and let your arms hang down and rest for a moment...then, shift your awareness to


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your head moving in space...feel your hairline above your forehead moving...imagine you have one horn curving up from there, and imagine the point moving in space...repeat it many times, and then come to rest. Close your eyes and notice ifanything has changed in your standing.

6. Open your eyes, and move your feet fairly close together. Now rock a little from side to side, feeling the weight shift across your feet...how smoothly can you slide the weight from mostly on one foot to mostly on the other?...the top ofyour head traces an arc in space from right to left...Sequentially, with many repetitions at each point, bring awareness to your knees moving...your pelvis moving, with weight shifting first through one hip joint, and then the other...imagine your pubic bone carrying your weight right and left...your heart moves overone foot and then the other...your head moves over one foot and then the other...and let it go and rest. Walk around softly and see what is changing.

7. Same as #6, rocking a little side to side...and gently begin to change the movement so your body turns a little left as you shift left, and right as you shift right...let your head and eyes go along...our weight rolls onto the outside edge of the right foot and inside edge of the left foot as you turn right, and onto the outside edge of the left foot and inside edge of the right foot as you turn left...let your ankles be flexible...let your arms move freely, and look overthe shoulder you turn toward...do it a number of times...and then change it, soyou bend your knees on each side, and straighten in the middle...you begin the movement of turning back to the center by pushing the foot on the side you are fa

cing into the floor... you straighten through the middle, and then bend the knees again at the other side...go back and forth like that many times...and let itgo and rest.

8. Same as #7, moving from side to side, but now hold your forearms parallel tothe floor, elbows bent, as if holding ski poles...bend the knees a little at thesides, then straighten the legs and turn to the other side, and bend the kneesthere...you feel the groundedness of the foot add strength to the lifting and turning movement...repeat it many times...then take your hands from your ribs, andhold them out in front of your body as if you were holding a big balloon, and explore the movement like this, lifting the balloon in front of your face in themiddle, lowering it to your waist as you turn to each side and bend the knees....and stop and rest.

9. Same as #8, but now bend your knees in the middle, and straighten at the sides...you shift your weight right and left while you turn your body right and left...what do your head and eyes do...? explore the possibilities of having your head and eyes go with your shoulders and hips several times...and then opposite afew times...then hold your head and eyes in the middle, looking forward while you turn the body from side to side and bend the knees as before...then, again holding an imaginary balloon, lift the balloon up to each side, and lower it in themiddle...as you turn and lift to each side, you could let the opposite heel lift from the floor...and gradually let go of the balloon idea, and reach up and tothe right with the left hand as you turn right, and up and to the left with theright hand as you turn left...finally, again do it as in #8, with the knees bending at the sides again, and the head turning opposite the movement...and let it

go and rest.

10. Place your left foot a small step forward, and leave it there...and rock your weight a little forward to stand on the left foot, and back to stand on the right...do it many times, feeling how your weight shifts across each foot and fromone foot to the other...avoid bending forward as you move forward, but rather lift your left hand forward and up each time, following it with your head and eyes, as if starting to reach up to, say, hail a cab, or wave...let it go and rest.



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12. Stand with feet parallel six inches or so apart...rock a little forward andback several times, feeling how smoothly your weight moves now...and right to left. several times...and clockwise in a circle...and counterclockwise in a circle...your ankles, knees, hips, chest, and head all trace out similar circles...andrest.

13. Step the left foot forward as in #10, and move forward and back...right andleft...clockwise in a circle...counterclockwise in a circle...rest.

13. Step the right foot forward and repeat #13 on this side...

14. Just stand as in the beginning of the lesson. Notice different qulities to your standing. Walk around and feel the differences over the next few days.

Lesson of the Month #14 (11/97)For safety and best results, read instructions before doing lessons!Waking the SpineThemes:Creates a basic vocabulary of flexion and extension, and forms the basis for standing, walking, bending, and reaching

Works with:Balancing flexors and extensors, extending range of motion of hips, creating a sense of length in the entire body, and establishing a sense of ease.

1. Lie on your back on the floor, and bend your knees so your feet are standingcomfortably, and your arms are on the floor beside you. Notice how your body feels against the floor...then begin a slow tilting of your pelvis, so that your waist presses into the floor a little, and then moves away from the floor a little...repeat it a number of times, perhaps linking the movement with your breath...and then stop the movement and rest.

2. Put your hands under your waist, palm down, and again have your feet standing

under your knees...continue tilting your pelvis as before, and notice how thisis now with the feedback from your hands clarifying what your body is doing...rest.

3. Leave your right hand behind your waist, perhaps with the fingers extending down under the sacroiliac joint (the "dimple" on the right lower back)...extend your legs, and leave your left arm on the floor somewhere beside you...from thatposition repeat a movement of rolling your right leg to the right, bending the right knee, and sliding the knee out to the right dragging the foot behind it onthe floor toward your hip, until it is comfortable to bring the knee up over thefoot...your pelvis will tilt down and roll to the right, and you will feel theweight shifting over your right hand, like a ball rolling right and down...thenfrom there let the knee fall out toward the floor on the right, and reverse it s

liding the foot back down, again feeling what happens over your right hand...repeat it several times, exploring the movement...you begin both the upward and downward movements of the foot by tilting the pelvis down and taking the knee out to the right near or on the floor...and then stretch out and rest.

4. Continue the same movement of the right leg as #3, but now put your left handbehind your head, and your right arm alongside...repeat it this way several times, feeling how your left side and head are involved...then bring your left footto standing, and with your right leg stretched out on the floor, many times roll your pelvis to the right to lift the left side of your pelvis off the floor...


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your left knee stays more or less over the left foot...then let go of that and repeat the movement of #3, while keeping the left foot standing...you keep your left knee over your left foot, mor or less, as you roll your pelvis to the right...your right knee opens out onto the floor to the right, and you bring the rightknee up over the right foot (so both feet are standing)...then you roll the pelvis to the right, extend the right leg and slide the foot back down, straightening the leg...explore it many times...then stretch out and rest.


6. On your back, legs stretched out, arms resting on the floor comfortably, rollpelvis right, and drag the right foot out to the side to stand, then return it,roll left, and drag the left foot to standing...go back and forth, feeling howyour pelvis rolls and tilts...let it go and rest.

7. On your back, feet standing a few inches apart, knees close together, perhapswith a thin pillow or folded towel between your knees...gently press the kneestogether several times...then move the towel to midthigh and squeeze several times...then move it close to your pubic bone and squeeze several times, noticingthat your pelvis tilts up as you do that...remove the towel and continue the same movement...when your pubic bone is tilted up, press your feet into the floor and lift your pelvis up away from the floor, vertebra by vertebra, the weight shifting upward toward your shoulders...repeat it several times...and rest.

8. On back, feet standing, fingers interlaced behind your head...lift head fromfloor several times...then head on floor, lift pelvis several times, feeling weight move up toward shoulders...alternate lifting head, then pelvis...then lift both head and pelvis from floor, and rock so first head comes toward floor, and then pelvis...your body becomes a rocker, and you rock back and forth...rest.

9. On back, feet standing, arms stretched loosely toward ceiling...slowly drop arms toward floor overhead while your lift pelvis off the floor and roll weight of your body toward your shoulders...then lower pelvis, and let arms come back tooverhead...repeat it many times, feeling how your chest, back, and shoulders learn to accommodate the movement, your arms getting closer to the floor each time, with less effort..explore how to coordinate the movement with your breath...repeat it a number of times, and then rest.

10. Same movement again...how high (if at all) must you lift your pelvis off thefloor so that your arms can rest passively and comfortably on the floor overhead?...repeat the sequence several times, and then rest.

11. Same movement, this time stay with your pelvis high in the air, your arms resting on the floor overhead...gently explore a movement of rolling your face tothe right and extending your left arm overhead along the floor, then rolling your face left and extending the right arm overhead on the floor...it gives you a nice easy stretch...you roll just enough to free the shoulder for movement, and your head rolls away from the reaching arm...go gently from side to side...you begin to sense that you could walk your shoulders on the floor this way...and letit go and rest.

12. Feet standing, arms at sides, palms down...tilt your pelvis so waist pressesthe floor...that's six o'clock...then lift your pelvis into the air and press your arms into the floor to move your weight further up toward your shoulders...that's twelve o'clock...now go back and forth several times from six to twelve...rest a few moments...and then explore movements that carry your weight around clockwise, past three on the left and nine on the right...do it mindfully, with awareness...and a few times counterclockwise...and stretch out and rest.

13. Feet standing, interlace fingers behind head, lift pelvis from floor, and st


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ay there...then roll weight toward left shoulder and look up toward left elbow...then to the right and look up toward right elbow...go back and forth...you'll find that you can walk your shoulders away from your feet a few steps like that,and then walk them back...your back arches with each roll, and your pelvis movesfrom side to side in space...let yourself down gently, stretch out and notice how this feels, in and against your body, and in the quality of your breath. Rollto your side, stand up, and walk around, mindful of your experience of yourself. Notice how this affects your standing and walking over the next few days.

Lesson of the Month #15 (12/97)For safety and best results, read instructions before doing lessons!Calibrating ExtensorsThemes:This is about awakening the posterior muscles to their functions in standing, walking, turning, and looking up. Expands the range of easy motion in backward bending movements, and provides stronger support for the carriage of the upper bodyby balancing the natural curves of the spine.

Works with:Back, ribs, shoulders, pelvis, head and neck

1. Lie on your back on the floor. Check in with yourself today...notice the feelings and sensations in your body and in your contact with the floor...remember how it feels, then bring your knees over your chest, and hold one knee in each respective hand...gently draw your knees to your chest several times...then roll onto your stomach, with your hands near your head...are your toes turned in or out?...which side are you facing?...mindfully lift your head away from the floor,turn your face to the other side, and set it down...which side is more comfortable, and where in your body do you feel the differences?...then leave your head to the more comfortable side, and rest.

2. Same position, facing comfortable side...place the hand on the side you're facing on the floor, near your shoulder, with the elbow in the air as if to do a pushup, and have the other arm alongside your body on the floor...then several ti

mes explore a movement of rolling your pelvis away from the side you are facing...you feel your hip joint lift and roll, and you feel your pubic bone lift and roll...then each time you roll the pelvis, let your knee bend, and drag the kneeout to the side, drag the foot behind it on the floor, and bend your body so youcan look toward the knee under the arch of your elbow...and return...repeat ita number of times...your face stays close to the floor, and moves toward your hand on the floor, your upper body bending...after several repetitions, let it goand rest.

3. Same position, one hand like a pushup, but now place the other on lower back,fingertips on lower spine...you are facing the pushup hand...continue the rolling movement of the pelvis from this position, dragging the knee to the side, andfeel how your back and spine rotate...does your lower back rise or sink as you

roll the hip and drag the knee?...explore that numerous times...then extend theleg you've been dragging and bend the knee so the foot is toward the ceiling...lift the knee away from the floor several times...is it easy or difficult?...do you lift it straight up, or roll your pelvis to lift the knee?...try it several times while rolling your pelvis...and do it in such a way that your lower back presses toward the floor as you lift the knee...maybe your head wants to lift awayfrom the floor at the same time...repeat it several times, and then rest.

4. On your stomach as before, but now place the hand that was on your back palmdown on the floor under your cheek...you face away from this hand, toward the on


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e that is on the floor like a pushup...leave your legs stretched out, and several times lift your face away from the back of your hand, and set it down again...then imagine your face is glued to your hand, and explore a movement of liftingyour head, hand, shoulder and upper chest away from the floor and setting it down several times...and rest.

5. Continue as in #4, and then, lift and stay there, and slowly swing your upperbody from side to side a number of times, softening your trunk, ribs, shoulders, and chest, even as you use your back also to hold your upper body away from the floor...don't strain, just explore it...and rest.

6. Move the hand from under your cheek back onto your lower back...bend the sameknee as before, and repeat the movement of lifting the knee several times...doit a few times by rolling the pelvis, and then a few times lifting the knee straight up...it will be easier now than before...and then continue lifting the kneein the most comfortable way, but now let your face and upper body lift away from the floor at the same time you lift the knee...notice how your body presses into the floor and how back is involved in the movement...and rest.

7. Same as #6, but now lift head and leg together, stay there, and swing the legslowly from side to side as far as is comfortable and easy...the movement is inrolling your pelvis, turning your waist, and arching your back...you swing thefoot behind you as if to touch the floor with your heel, and then roll back andopen the leg out to the side...where do you want to look with your face and your

eyes?...let your upper body move in harmony with the movement of your hip and leg...then let it go, roll onto your back, and rest. Compare how your right and left sides contact the floor. Bend your knees, take one knee in each hand, rest your elbows on the floor, knees out to the sides comfortably, and rest like thatfor a few moments.


9. Roll onto your stomach, legs comfortably apart on the floor, both hands likea pushup, face to the right...repeat a movement of rolling your pelvis to the left, dragging the right knee toward your right hand, and sliding your face towardthe right hand as in #2...but now when you return, turn your face to the left with your chin away from your chest in the center, turn your face to the left, ro

ll the pelvis right, drag the left knee, and look at it under the arch of the left elbow...go from side to side like that a number of times...and then rest.

10. Face right, right hand like a pushup, left arm alongside or on your lower back...roll the pelvis, drag the knee, look at it under the elbow as before...butnow when you return, extend the right leg, turn your face toward the floor, andlift your face, throat, and shoulders away from the floor, lifting your eyes tolook up easily toward the wall in front of you as you lift the right leg away from the floor...study how your body presses into the floor as you lift the leg and lift your head...then set them down and repeat the movement of rolling the pelvis, dragging the right knee toward the right hand, and your face toward the knee...repeat the sequence of flexing and extending a number of times, and then rest.

11. Repeat #10 to the other side.

12. Both hands like a pushup, face toward the floor...press body into floor andlift your head ,upper chest, and shoulders away from the floor...then keep goingby pushing hands into the floor, like a pushup, but leaving your knees on the floor and letting your back arch comfortably...and continue the movement by lifting your pelvis away from the floor and all the way back toward your feet, your head near the floor near your knees (the "child's pose in yoga)...and reverse it,moving forward onto hands and knees, lowering pelvis to floor, softening back a


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nd melting down to the floor in reverse order...just repeat it two or three times...then roll onto your back and rest.

13. Gather your knees in your hands over your chest...relieve your lower back byseparating your knees a number of times...then alternately draw one knee and then the other gently to your chest...rest with your feet standing for a few moments, and then stretch out and rest..how does your back feel against the floor? Slowly roll to your side, stand up, and walk around, noticing what has changed inyour relationship with gravity. Over the next few days, be curious about what these movements have to do with walking.

Lesson of the Month #16 (2/98)For safety and best results, read instructions before doing lessons!Head and ShouldersThemes:Turning the head, twisting the trunk, carriage of the head, and mobility of theupper spine.

Works with:Shoulders, head and neck.

1. Lie on your back on the floor. Check in with yourself today...notice the feelings and sensations in your body and in your contact with the floor....roll yourhead slowly from side to side a couple of times, and notice what that's like....how much of your body is involved in the movement?...then bend your right kneeover the right foot, leave the left leg extended, and have your arms at your sides with the palms up....begin a tiny movement, just a fraction of an inch, of reaching your right hand down toward your right heel...and let it go and rest.

2. Same position...make the movement bigger, so your shoulder moves a little...your head rolls slightly to the right each time you reach down....do it several times, and then rest.

3. Same movement as #3, except now lift your right hip each time you reach toward the right heel...your head rolls right each time....and rest.


5. Lying on your back with your feet standing.... put your right hand behind your head, and your left hand on your over your heart on your sternum....lift yourhead a few inches off the floor and set it down again...you feel your left handand sternum move down toward your feet as you lift, and back up as your head returns to the floor...repeat it a number of times....and rest.

6. Hands in same position...lift your head a little off the floor, hold it there, and translate it a little right and left ...feel how your neck and shoulders a

nd back are involved....and then,resting whenever you like, move your head in acircle in space, up, right, down, left, then again up, and so forth...and changedirections... and let it go and rest for a moment.


8. Bend your knees so your feet are standing...extend your arms lightly toward the ceiling...and tilt your pelvis toward you, and lift it off the floor, feelingeach vertebrae lift from the floor as your weight rolls up your back...let yourarms drop toward the floor above your head...and return...do it several times..


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..and rest.

9. Interlace your fingers behind your head, and have your feet standing under your knees...lift your head a little off the floor, and roll your head from side to side...the elbow you turn away from lifts and moves toward your feet while theother goes toward the floor above your head...look toward the elbow that goes toward the floor above your head...for the fun of it, a few times lift your pelvis a little off the floor, and see how that changes the movement...and let it goand rest.

10. On your back, arms by your sides, feet standing ...explore a movement of lifting your right shoulder a little off the floor and setting it down...add a movement of rolling your face to the left each time you lift the shoulder....and addto that a movement of opening your jaw as your head rolls left...and rest.

11. Press the right shoulder into the floor several times....each time you press, let your head roll right, and gently close your jaw....do it a number of times...and rest.


13. Lift right shoulder, press left shoulder so that the movement induces your head to roll to the left....and then lift left shoulder, press right shoulder, head is carried right...let your head be passive, rolling from side to side...your

chest is soft, and your sternum also flows from side to side...and change the speed, first doing it slowly to get the feel of it, then faster and lighter...andrest.

14. Repeat #8.

15. Same as #14, but now leave your arms at your sides, and press arms gently into the floor as your pelvis lifts, so chest lifts and your weight rolls a littlehigher toward your shoulders...your chin is pulled down toward your chest...andlet yourself d

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