More Moving, on the Side, Shoulder, Hip, Brain

Redo, if you have time, yesterday's lesson
and then add this on

Lying on your right side,
a bed
a firm floor with a blanket or several layers of yoga mat on it
a lawn

Today
have your left knee on top of your right knee
either put your right hand
or a cushion of some sort between the knees to ease the movement of the top knee

Have your left arm straight forward from your head on the ground/ floor ( we'll call it floor from now on)

1. Move your left arm slowly forward
and as per yesterday,
forward is the direction your chest is pointing

have the shoulder, your shoulder, move slowly forward and back to neutral
feeling this as a rolling in the top part of your spine
go slowly
and enjoy feeling each vertebra as it gets involved

rest

1.b.
Move the left arm forward and a bit down,
say a 45 degree angle
and as you do this
pull in your stomach muscles
and round your back a bit
then return to neutral

do this a number of times

rest

1.c.
Move your left arm forward and up a bit,
again, about 45 degrees,
and
as you move it forward and up,
arch your back
let your back seem to be pushing your arm
away
( it is),
feel the sternum lifting as you do this

return slowly and with awareness to neutral
and then do this many times

rest on your back and notice differences
side to side

return to your right side after a pleasant rest

2. Move your left leg ,
just a little bit,
straight ahead,
as if tipping off the right knee
and then come back

feel this as pure rotation
and feel the vertebrae move one by one

do this many times

rest

2.b.
Move your knee back and down
not a whole lot
but enough to feel how this works
well with push the belly forward
and arching your back

come back to neutral
go
very
slowly
and feel the back hip knee connection

back and forth,
from no arch and the knee on top of the other,
to arch and the knee back and down

rest

2.c.
Move your knee back and up a bit,
as if you were curling in
and bringing your knee toward your chin
and with this pull in your belly and round your back  a little
so the knee is coming back with a feeling of
curling up in the middle

rest on your back
enjoy the sensations
notice the differences:
beginning to now
right and left sides

stay here awhile,
and then
back to your right side

3.
arching

in extension,
in arching,

move your arm up and forward
while your arch your back
and lift your sternum
and
while you
bring your knee back and down a bit

as if you could keep going into a yoga like thing
with the arm toward up and the leg coming behind you

rest

4
rounding,
belly in

rounding,
flexion

this time
bring your arm down and forward
and your belly in
and bring your knee back and down

( the knee back and down is quite odd
go slowly
and figure it out

go very small
and have everything rotating around your movement being led
by your belly coming in

rest

5. Finish off with extension again
it's more natural

arm forward and up
back arched
belly forward
knees back and down

and a general feeling of lengthening

rest

and enjoy