Monday, November 24, 2008

on back, arch, flex, sidebend....learn, learn, learn

starting position
Okay: here's some beginnings to an amazing learning.
These positions
are just places to come to and away from
with awareness

The more of yourself you can feel,
all your bones,
your shape,
what's happening to belly,
to spine,
to breathing,
to legs and arms.

Soft face,
easy neck,
awareness as you go,
not just at end points.

So, above: start with right foot "standing",
left leg under,
left hand behind your head.

arch and twist
Push very easily on your right foot,
and push out your belly,
and arch your back
and twist the right side of your pelvis to the left.

Go back and forth,
many times, between this and the "starting position."

Feel what happens in your spine,
your ribs,
your foot pushing into "ground,"
your belly coming out as your back arches,
your spine twisting also.

Feel, feel, sense, sense, learn, learn.

Rest after 10-20 times
of slowly, learning-ly, pleasurably doing this.

sidebending too
Now, with both hands behind head,
both elbows staying down,
add a sidebending of your head,
nose staying pointing to sky or ceiling,
as you do the movement.

Feel all the above,
plus spine making three
and interesting shapes: arching,
side bending.

Again, 10-20 times, each time learning
a little something more.


fingers in toes
Now, if you can,
take the fingers of the right hand
into the toes of the left foot.

Take your time.

Go toward the foot
as you arch and twist, if your hand needs
some help.

Maybe "cheat" by lifting yourself a little
as per next step.

If you "can't" don't worry.
Imagine it.

Now, combine doing movement #2, the
arching and twisting

with coming back to #1,

and then folding in like this in

Slow, slow,
resist the crank out, sittup urge,
do little,
do 80% of what you think you can.

80% of your "limit"
and 200% of your usual awareness.

This is great learning.
Great spine awakening.
Great awareness awakening.

Do 10-20.


Imagine how this would be
on the other side,
everything reversed.


arm out 45 degrees
Take your right arm out
at about 45 degrees from your body.
Imagine the elbow as a fulcrum for
rolling up.
Push the elbow into the ground a number of times.

roll over elbow to up
This is difficult.
With left elbow behind head, roll over to the right,
weight over right elbow,
head kept low,
left elbow pointing low,
roll over right elbow until you are in this reclining position.

We need another picture here,
of after rolling up,
bringing the right elbow more
under your shoulder to hold you up.

This is to show the people already Feldenkrais
and Anat Baniel practitioners
some possibilities.

For the lay people,
once you are in this semi reclining position,
leaning back on the right elbow,
left hand behind the head,

you arch and
fold your back,

as below pictured

on elbow, other elbow back
your back arches,
your elbow comes back,
your spine twists,
your belly comes out,
your spine lengthens.
And your foot presses down.

Go slowly from this "limit,"
again going to 80%
with 200% awareness,

to the folding in the next

on elbow, leaning forward
Feel the twist,
and what happens in ribs,
and all of your spine,
and your whole shape.

Go slowly, slowly
learn, learn,

aware, aware,


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