The exercise is simply to open and close the jaw: gently, slowly, and smoothly. While you explore the gentle, slow, and smooth movement of the jaw joint, here are some things you might cultivate awareness of: Can you allow the breath to arrive and depart on its own? Does the breath want to synchronize with […]
Allow the jaw to release into gravity. Place your finger tips on the jaw to ensure that it remains calm and open during this tongue exercise. Gently reach the body of the tongue toward an /i/ (EE) shape, then release the tongue back toward neutral. Explore this movement several times, aiming for slow, smooth, and […]
Lightly anchor the tip of the tongue behind the bottom teeth. Maintaining this contact, gently, slowly, and smoothly roll the body of the tongue forward. Allow the tongue to gently stretch. As you release the tongue body forward, can you release any excess effort you may be feeling in the jaw or throat? Can you […]
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, […]
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, […]