This exercise is adapted from a yoga breathing practice. Begin in a kneeling position with the knees wide. If this is uncomfortable for your knees, it’s fine to elevate your pelvis with a cushion, or practice seated in a chair with your knees wide. Release the belly forward, allowing the spine to gently extend. Practice […]
Begin on hands and knees, with the knees under the hips and the hands under the shoulders. On an exhalation, arch the center of the back up toward the sky, allowing the tailbone and the head to release downward. On the inhale, reverse this spinal movement, allowing the belly to drape downward as the head […]
Starting on hands and knees, send your hips toward your feet, folding your torso over your thighs. Let the knees rest at a comfortable distance from one another, with the feet nearer together. Take several breaths into the back body, feeling for breath movement and allowing gravity to work on you. Crawl the hands first […]
Begin on the floor in a comfortable semi-supine position. Allow yourself to be supported by the surface underneath you for a breath or two, releasing into gravity. Draw both knees up toward the torso, then drop them over to one side. Extend your top arm in the opposite direction from your knees, coming into a […]
For this exercise, you’ll need several pillows, bolsters, or cushions. Arrange yourself with your feet near one another, your knees wide, and the cushions in front of you between your thighs. Drape your front body over the cushions, resting your torso and forehead into these supports and releasing into gravity. It’s important that you’re comfortable, […]
For this exercise, you’ll need a pillow, bolster, or cushion. Arrange yourself with the cushion underneath the shoulder blades, supporting the upper back and encouraging the heart space to expand. You may want a second pillow or other prop underneath your head. It’s important that you’re comfortable, so take the time to get your setup […]
For this exercise, you’ll need a pillow, bolster, or cushion. Arrange yourself comfortably on your side, with the cushion underneath your side ribs. Rest your head on your arm or another pillow, and extend the other arm overhead along the floor. It’s important that you’re comfortable, so take the time to get your setup right […]
Begin in a comfortable semi-supine position on the floor. Allow yourself to be supported by the surface underneath you for a breath or two, releasing into gravity. Float one knee up toward your torso and grab onto it with your hands. With your arms supporting your folded leg, you can release the muscles of your […]
Begin on your back. Bring one knee and the opposite elbow toward one another across the midline of your body on an exhale, allowing the head and shoulder to come off the ground. Release this contraction. As you begin to inhale, place your foot on the ground and reach your knee in the direction of […]
This movement is adapted from Thomas Hanna’s Somatics. Begin in a comfortable semi-supine position on the floor. Allow yourself to be supported by the surface underneath you for a breath or two, releasing into gravity. For this exercise, the feet might be a bit farther apart and the arms spread a bit wider than usual. […]