This lesson explores how to spiral down to the floor, and spiral back up, with ease. If you practice this lesson regularly you will find that the old days of plodding along to get from the floor to standing no longer applies. I've taught this lesson to students all the way into their 80s and they can do it. You can too!
Duration: 25 minutes.
Format: This is a brief lesson done on the floor.
It's a nice lesson by itself, or you can do it as a lead into next week's lesson. What are we doing next week? We are getting up and down from the floor with ease! Stay tuned.
I could create a gazillion different list of somatic movements-- "playlists" as I call them-- to address any area of the body. Even in this past week, I guided three different classes through three different sets of explorations.
Here's a brief (30 minute) lesson with some variations I think you'll enjoy. The live classes sure did!
Yes, I did a video, so you could see what I'm referring to. Please do not watch and do at the same time. If you have questions, watch, then do. Ok?
Notice how the neck and shoulders are related to the pelvis, and vice versa as you explore these variations of standard movements. Be sure to not go on "autopilot"! Listen to my cues so your brain has new experiences.
The last move is a variation on the seated twist, but done on your back. Please let me know what you think of it. :-)
Format: Lying and seated on the floor
Things we explore
This lesson is great for those who have tight hamstrings, plantar fasciitis, low back pain and overall stiffness along the spine.
Things to notice
Sense how your hamstrings, low back and psoas muscles are related in movement.
Below are a couple of videos to help you understand the seated flower and seated hamstring releases that are part of the full length lesson.
Seated Flower Legs
Seated Hamstring Release
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.
Duration: less than 10 minutes!
What we explore
standing arch and curl/flatten
Standing side bend/reach the top shelf
Standing "cup and saucer" balancing move
What to notice
Somatics can be super easy to blend into your day. So once you pick up these basic moves you can say good bye to thoughts like these: "I don't always have an hour to devote to my practice...getting to the floor...I don't have room to lie down...I'm traveling and my practice falls by the way side..."
Besides the cup and saucer move, you can do really gentle, barely noticeable versions of the first moves, so you can really do them any time, any where!
Upon waking in the morning, we are genetically predisposed to gently move into our days. But most of the time we are pressed to get up, get going, fast! I suggest you take a few moments to luxuriously start your day with some somatic movements, and see if it makes your day easier and more productive.
If first thing in the morning, you've ever stretched your arms over your head, wiggled and rolled a bit, yawn and maybe even made some noises, you are already pandiculating!
This video is about 15 minutes long, but once you know the moves you can do this simple routine in mere moments.
Things to know:
© 2019 Think Somatics LLC, Kristin Jackson
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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