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.
Class duration: 53 minutes
Even though you may have done these moves before, I guide you into them with some different language and cuing, so notice if you are on autopilot or sensing things slightly differently. And do you notice anything new that you never really picked up before. Maybe, maybe not. No right or wrong. Just notice.
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!
Class duration: 50:59.
This class is done mostly standing and seated on a chair. There is a short section at the end that is done on hands and knees and then on the back.
Things we explore
all of the moves we do in this lesson are moves you may have explored a hundred times before... but what sensations do you pick up and changes you feel when you move your head and neck?
as always be gentle. the slower you go the more time your brain has to notice nuances.
We are rotating the pelvis, feet and head like cogs or gears. Notice the relationship of how each area of the body influences the rest of the body ie "cogs"
This class was so fun to teach. I love the moves of this lesson, because I can easily add them to my day, and you can too! When I walk my dog Panda, and she stops to sniff, I can throw in a few of these moves. I can do them waiting in line, wherever I want. Then when I walk again it feels really great. Try adding them to your day too, and let us know what you discover!
This class is done on the floor, but you can do a lot of it while seated. I really love this class and hope you do too!
Things we explore
Things to notice
The first part of class is done standing, followed by moves on the floor.
Things we explore
If you are familiar with some standard names of somatic movements, here are some things we play with. If no, no biggie.
Things to know
This class is a seated and standing class that can improve your walking patterns.
Things to know:
This class is a seated and standing and walking class. Things to know:
This was a class I taught in my final module of my 3-year training in Calgary to my classmates and teachers. No pressure! :-)
I find this lesson really helps with balancing the pelvis and evening up leg lengths. Most often when someone is diagnosed with a "shorter" leg it is actually coming from the torso. There is a tighter waist on one side of the body and it hikes a hip up. "shortened" legs are often due to hiking a baby on a hip, how one sits with a foot tucked under hip, a sprained ankle, or repeatedly having abackpack slung over a shoulder.
Things to know:
Most of the routines are 45-60 minutes long.
Brand new to Somatics
or need a refresher?
Search for key words...
Use command+F to search for key words like running, back, pelvis, arch and flatten.
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.
If you need to update your credit card click below. Be sure to use the email address connected to your account!