Movement Joy, Hip and Shoulder, three

We've done this before,
and this is slightly "better"

Lie on your right side,
Use a pillow to keep your neck straight with your spine

Bring your left knee slightly in front of your right thigh
Bring your left hand to your sternum in the center of your chest

Be relaxed,
Breathe
Feel yourself in this shape

Rest many times during this

Now

1. Practice arching your back a little
which means:
belly forward
and pelvis rotating to the top of the pelvis goes forward
(forward = the direction your chest is facing)
and the the bottom of the pelvis ( your butt) comes back a little

and then bring the pelvis back.
Do this many times

Rest
in a way that breathing and sensing yourself
is a great joy

2
Do all movement as small as you wish
Much much less
and much slower
and much less force than you are used to

Round your back a number of times
This means
Pull the belly
in
and rotate your pelvis such that the top of your pelvis
( where is meets the spine) goes back with the belly
and
the bottom of your pelvis ( your butt and crotch) come forward
as if towards your nose

Do this many times,
from neutral to rounding and back to neutral

Rest for ease pleasure and enjoyment

3.
Do the arching of your back,
\as you bring your left knee forward
and then pull in your belly a bit to bring it back to neutral

it's as if you are pushing your knee forward with your back

go slow
really slowly

if there's any pain,
make the movement almost microscopic

it's about the brain noticing
differences

many times
with ease
pleasure
awareness

Rest

4
Do the arching of your back as you bring your left shoulder back
and then
simply release to bring everything back to neutral

no stain
all the pulling the shoulders back
is mainly nonsense,
let your back be carrying your shoulder back
easily
slowly
gently
pleasurably

many times
many

Rest

5
Combine the two:
Arch and bring the shoulder back as the left knee goes forward
and then
release back to neutral

many times

rest



EXTRA CREDIT
Do this in sitting

Sit in a chair
upright
most of the weight on the right side of your pelvis

Arch your back and bring your right shoulder back
many times

rest

Arch your back and bring your knee forward
many times
easy
slowly
less
pleasurably

rest

combine the two


EXTRA CREDIT, PART TWO

Do this on your back

Bring your left hip forward by arching the left side of your back
as you press your left
heel into the floor

Bring your left shoulder back with the same
heel pressing
back arching combo

Don't worry to get this right

if it feels good
it's right
good