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Open up a new movement possibility for yourself by doing a Feldenkrais
mini-exploration. 3 minutes or less!
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Practice doing it the easy way:
keep your movements small, slow, and well within your range of easy,
comfortable movement.
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Practice variation: change the
angle you move a little bit each time.
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Practice moving with attention: as you finish an exploration,
see if you can identify the movement habit that made the initial move
challenging for you.
#3. Get to the ground
comfortably (also great for tight hamstrings)
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Stand up, and put one foot on your chair. Notice where on your
support foot you put your weight.
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Put the same side hand on your leg, and begin
slowly moving it down
from your knee toward your ankle, exploring the shape and texture of
all sides of your calf. Explore with your palm, and then with the
back of your hand.
- Which way is it easiest to turn your chest?
- Notice if your knee moves in space as your
hand slides downward. Experiment - does moving
your knee forward or
backward make it easier?
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Switch hands - same leg. Go slow. Notice which direction your
chest faces to make it most comfortable to reach down your leg. Does
your knee move? Does moving it more make it easier?
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Both hands, same
leg. Do you coordinate the movement with your breathing? Does your
bottom move?
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Stand up on both feet, and
sense the back of your legs. Does
one feel longer? Bend over and with slightly bent knees, reach down
for the ground. Is it easier on one side? Does one hip know how to
bend better than the other?
#2. Find the posture of ease and possibilities
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Stand and look up, and make a mental mark on the wall or ceiling
for how far you can comfortably see.
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With tiny movements, move your pelvis forwards and backwards
10-20 times.
- Feel the pressure changes where your feet touch the floor.
- Coordinate the movement with your breathing - inhale and push your
belly out and forward,
exhale and pull your belly in.
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Look up again - can you see more? Is it more comfortable?
Breathe in. How's your mood?
#1. Ease your neck
Enjoying feeling more limber? These
are just a taste of what's possible when you learn to use all of
yourself as you move. Try a class
or a private session to make progress
on your specific goals.
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