Stand upright, sensing moment by moment for a dynamic, active alignment in your bones. Cradle the back of the skull in the palms, with the thumbs extending downward alongside the neck-spine and the elbows spread wide. Gently lean back into this “pillow,” allowing your gaze to travel upward and your jaw to release open. Stay […]
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 […]
This is a quick stretch for your breath that’s relatively unobtrusive and suited for public spaces like waiting rooms. Begin in an upright seated position with your feet planted squarely on the floor and your spine released into length. Folding from the hip joints, drape your torso over your thighs and take several generous breaths […]
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 […]
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 […]
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 […]
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 […]