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 […]
Begin on the floor in a comfortable semi-supine position with the head slightly elevated on a hard surface such as a medium-sized book. Allow yourself to be supported by the surface underneath you for several breaths, releasing into gravity. Breath by breath throughout this exercise, allow for the possibility of lengthening, expansion, and decompression along […]
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 […]
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 […]
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 […]