We could do this lesson with pictures,
and it would be "easier" because it would all
be on one side of the brain.
Most "movement" classes, not only are watch and copy,
but also don't really require a use of mental attention that
actually increases our intelligence.
This lesson,
giving you words to translate into actions,
and giving your brain/self some challenge and non-habitual chances
for your attention,
can do a lot for your ability to move think and be
with more ease grace and pleasure
in the world.
Take advantage.
Go slow, slower, slowest.
Do the movements many times,
as if each time were new.
Look for pleasure and connections you might not
have known before.
Look for ways to make this easier and more alive for you.
So, here goes.
Get on your hands and knees.
There is a yoga thing called cat and cow.
That's our start.
A.
Begin with the regular cat and cow,
where for the cat,
you lift your back and belly towards the sky,
let your head drop,
pull your belly in,
and rotate your pelvis so your sex and nose are
going toward each other.
You might even like to breathe out in the cat phase.
Do this slowly, and stay "relaxed."
Then undo this and come to the "cow,"
which is belly down and forward toward the floor,
back arched,
head with nose up to the sky,
pelvis rotated as if the bottom of your rear end
is coming toward the back of your head.
Go back and forth between cat and cow
and then rest.
Kneel, or lie down, and put your head down,
or get up and walk around. You decide how to rest.
Now the first variation:
B.
Let your head hang down toward the Earth
the whole time.
So in cat it's like it would be anyway,
but then as you arch your back and rotate your pelvis
for cow,
keep your head loose and hanging down.
Rest after doing this ten or twenty or thirty times.
Do it "many," and so slowly it is pleasure,
and so much in awareness that is as if each time
is new.
C.
Second variation:
Your head will go the opposite of the way
it did in A, the "normal" cat and cow.
Which means:
in the cow part, when you arch your back
and tilt your pelvis so the rear end is toward your neck,
your head will travel down toward the floor,
even as if you were to look at your belly.
And in the cat part, when you round your back,
and tuck your pelvis under, you bring your head "up"
as if to look at the ceiling.
This can be confusing.
Realize that the back and head are here
going up and down in sych: head toward the ceiling when belly lifts,
head towards the floor when belly drops.
Rest.
D. Now do the "normal" cat and cow,
or A,
and in the first way:
D.1. notice what your eyes want to do,
and deliberately look up when your head is going up,
and look down when your head is going down.
Rest a bit.
D.2. Now,
continuing to do the "normal" cat and cow,
bring your eyes the opposite of your head
so in cat, head down, belly up, and eyes up
in cow, head up, belly down, and eyes down
go slowly, very slowly,
be gentle
follow your breathing
take it easy
rest if confused
go slowly and gently,
did I say that?
Rest.
E. for extra credit,
do C, where the head goes down when the belly goes down,
and up when the belly goes up,
and have your eyes go opposite your head.
Rest.
F. Do, just a few times do the "normal" cat and cow, but with almost delirious pleasure
at how sweet and easy the "normal" way has become.
Rest on your back.
Notice feelings of upgrade and feelings of relaxation.
Roll slowly to sitting and then easily come to standing
and walk around.
Again notice feels of ease (relaxation) and potency ( increased connection inside of yourself)
Good.
