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!
Hey everyone! This past week we explored the tip fo the iceberg in regards to Somatics and the pelvic floor. The pelvic floor is like any other part of the body, that can experience pain and dysfunction. And from the somatics perspective, focusing on just that area is short sighted and can take a very long time to change.
Here is a blog post of tips to to help those who have pelvic floor disorders and those who want to keep their whole body healthy and functioning well.
Listen (and Watch) More
And here is a video on my youtube channel, covering what I will share in an upcoming Intro to Somatics with a Pelvic Floor Focus. Feel free to join me live this Sunday, June 2 at 9:00am PDT.
We are playing with rotation of the rib cage. Feel how the center of your body is connected to your limbs and vice versa.
I hope you enjoy this lesson. Some of you have asked for shorter lessons, so I'd love feedback in the comments below what you think. How was the length of this lesson for you? Would you like even shorter lessons? I'm thinking of including mini lessons called Somatix Snax. :-)
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!
This lesson is a great one to do before bed. By doing some focused breathing, expanding the diaphragm we stimulate the vagus nerve to help downshift from the fight or flight state that many of us live in every day, to the rest and digest mode.
Things to notice
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
This is a good place to start if you are brand new to somatics, or need a refresher.
If you are a newbie and want personalized attention to start you off on the right foot, please schedule a private session. Kristin can work with clients in person in Portland OR or online.
This is the basic routine Thomas Hanna called the Cat Stretch, but I call it the daily supple-ment. Do this routine every day and notice how your body and life changes.. It's a great routine to free up all sides of the body, and reclaim freedom of movement of the spine in rotation.
Start with awareness of what your brain is doing now, so you can see how it changes through your practice and daily life.
Arch and Flatten
If you have done this move following other videos, somatic educators or books, I guide it differently: explore an arch-and-release then flatten-and-release. Not going from an arch to the flatten. If you have no idea what I'm talking about, don't worry! Just follow along.
Arch and Curl
Arch and curl is similar to arch and flatten, but with some different head movements. Avoid making this move a crunch, please!
This move is great for those with tight lower backs. This move is about using the back to lift the head and leg, not lifting the head with the neck. Less is more in somatics practice, especially with a move like this. Go gently, slowly and smaller effort. You'll learn a lot more if you do. :-)
Arch and Curl on the Diagonal
This move is a nice way to increase the length in the back, especially after the back lift. The goal is to sense, not do "something", like "I must reach elbow to me knee."
Thomas Hanna liked to say humans forgot they have sides. The muscles along the ribcage, waist and hips are often forgotten from our brain's repertoire. Learn to sense your sides for easier walking, getting rid of sciatica pain, and having more sass in your life. ;-)
Everyone loves this wash rag! Again, remember that pandiculations are not stretches. Go gently and avoid pushing yourself beyond ease. Kind of ironic that some humans have a hard time making life easy for themselves. ha!
Invert and Evert the Feet
This move takes the rotational exploration of the wash rag a bit further. Be gentle with the movement as you explore it. You're looking to connect movement from your head all the way down to your feet.
I get emails from people around the world asking for an easier way to do the seated twist. Here is an exploration you may enjoy. You can also explore the seated twist in a chair.
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!