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.
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