Begin in a lunge position, with the right knee forward. Move the left arm overhead in large circles, feeling for movement through the whole side body. Make sure you’re connecting breath to the movement here. Stay playful and imaginative: perhaps your arm is painting the walls and ceiling, or maybe you’re moving through an underwater […]
Category: Abdominal Release
Stand upright, sensing moment by moment for a dynamic, active alignment in your bones. Touching the wall for balance, shift your weight to the leg farthest from the wall. Begin to swing the leg closest to the wall forward and back from the hip joint, allowing the free arm to swing in the same direction […]
Stand upright, sensing moment by moment for a dynamic, active alignment in your bones. Allow the chin to fall toward the chest. Slowly, breath by breath and vertebra by vertebra, allow the spine to follow the crown of the head downward into a forward fold. Make sure that the joints of the legs are bending […]
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Breath Deepening
Begin on the floor in a comfortable supine position. Allow yourself to be supported by the surface underneath you for a breath or two, releasing into gravity. If it’s available to you, close your eyes to increase your access to inner sensations. Begin to lengthen and deepen the breath, breathing in through the nose and […]
This is one version of a classic first step in a Fitzmaurice “destructuring” sequence. Begin in a comfortable position on your back. Allow yourself to feel the support of the floor, releasing into gravity. Slowly begin to draw the front of your body in toward itself. The knees will float up towards the torso, the […]
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Abdominal Clock
For this exercise, draping over a cushion is optional. I learned this exercise from Jane Guyer Fujita. If you’re using a prop, arrange yourself with the cushion underneath the shoulder blades. You may want additional support under the head. It’s important that you’re comfortable, so take the time to get your setup right for your […]
This exercise is adapted from one I learned from Nancy Houfek. Begin on hands and knees, with the knees under the hips and the hands under the shoulders. Allow the spine to drape downward, releasing the belly to maximize the distance between the sternum and pubic bone. Soften between the shoulder blades. On an exhalation, […]
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 […]
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 […]
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Hip Circles
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 […]