Here are 3 mini lessons that enhance breathing, breathing awareness, and mobility. Ideally do them in the order listed, or at least start with a few arch and flattens before jumping into lesson B and/or C.
Lesson A: Rib Breathing While Seated
This is an exploration done focusing on the left side of the body. Once you have done the lesson, feel free to replay it and do the right side. Be sure to explore how you feel and walk, just after the left side.
Lesson B: Breathing Variations on Arch and Curl
Position: On the floor, on your back.
This lesson takes a basic move--arch and curl-- and changes up the breathing to see how we can sense and feel our contractions and releases more.
Lesson C: Moving the Spine Like a Jumprope
Position: Done while on your hands and knees.
(If you think you can't be in this position, you can stand on your feet and put your hands on a raised surface so you get your back to a level line, like a table top.)
This is a fun exploration of moving the spine like a jump rope. First we get the spine to flex forward and backward, like towards the ground and sky, then side to side, then get it to rotate around like a jump rope. Lots of breathing explorations along the way.
Getting to Know You!
Here is a diagram of the lobes of the lungs. This is a view from the front, so the right lung is on the left side of the image, and left on the other. Got it?
Notice the yellow bronchial tubes in the right lung. You have 3 lobes of the in the right lung, and 2 on the left. Wacky, eh!? I think it's important to know a bit about what's "under the hood," so to speak, within our bodies. The more we know, the better off we are at understanding ourselves and communicating what we feel.
I hope you enjoy the lesson and let me know what you notice, and what you think about the 3 mini lessons.
Most of the routines are 45-60 minutes long.
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That said, please remember Somatics is not about addressing one muscle at a time or certain areas of the body. Humans function as a whole system, so no matter what the focus of a class, everyone can benefit.
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