Posture, Golf, Flow ---- Movement Lesson

1.
Stand comfortably in your bare feet
bend your knees a fair amount
and easily
gently
reach down toward the floor

Don't strain
Don't stress

Just see how far you can easily go
and
what it feels like to be you doing this

Good

2. Now
dangle your arms in front of you, parallel
and let yourself round over

You are not leaning down toward the floor,
but more like collapsing into a ball
your hands down about your knees and no farther

Your pelvis rolls in,
as if your sex toward your nose

Your head flops forward with your neck completely released

Your belly is way in

Your back is rounded

This is "the center"

3. From the "center"

Let your arms float up and to the right
staying parallel
with your hands soft and easy

here your back arches
with your belly forward

and you twist up and to the right

you look up toward the right,
your arch your back such that your butt
is lifting back and up toward the back of your head

do this all easily

From here, release, and come back down through the center

In the center, you are rounded and collapsed
everything as described above

and
your job is to feel something new
and
interesting
and
pleasurable

each time

Then keep going to the left and up

arch
belly forward
pelvis again tilted so that the butt and the back of your head are searching for each other

you twist up and to the left,
letting your eyes go that way, too

4.
Do this back and forth 3 or 4 times,
always slowly
always sensing all of yourself
easily
and with enjoyment
the whole way through

5. Now rest, and feel your standing

And then retry the beginning lean down toward the floor

Is it different in feel?
Can you go a little closer?

6,
Now repeat  2, 3, and 4
in this way:

As you go to the right and up,
have your weight on your right foot

As you go to the center,
have your weight on both feet

As you go to the left and up
have your weight on your left foot.

Again, 3-5 times, easily,
with learning and
pleasure

6.b.
Rest as above
Feel standing
Try moving toward the floor and feel differences

7.
Do the movement with your weight on the right foot
the entire time

Take the rest and discovery at the end

8.
Do the movement with your weight on your left foot
the entire time

Again,
rest to feel your standing sensation
re test the leaning toward the floor

9. Do the movement in this interesting way:

When you go up and to the right, have your weight on your left foot

In the center have your weight on both feet

When you go up and to the left, have your weight on your right foot

Do it this complicated way
enough to be able to relax into it and enjoy it

9.b. as usual, after a few movements,
rest in standing and
re test the bending toward the floor

10. end this up, doing the movement
with your weight shifting in any way that
seems easiest and most natural to you

do this with both your eyes open
and 
your eyes closed

do it so it feels almost a movement lullaby for you

and
keep alert enough to discover
new facets
and new
pleasures each time

then stop,
rest,
breathe
smile

enjoy standing and bending at the end
and walk around a bit following your breathing
and enjoying any increased clarity of vision

take some quiet movement or sitting
or even lying down time,
before you head to the next activity
good