Dear Students:
One of my students in California asked if I could share a short lesson that he could do at home. I decided that all of you could benefit so I am including it here. During this lesson move gently without forcing or stretching. Focus on how you do the movement as well as on how you return each time. After each movement sit back in your chair and rest before going to the next one. Let your curiosity guide you. Add any variations that you can think of, to this mini-lesson. Have fun and enjoy this exploration! ~Donna
1) Sit on the edge of your chair with your feet on the ground and with approximately a 90 degree bend in your knees and hip joints. Place the palms of your hands on each knee with your elbows long. Imagine that your hands are glued to your knees and that your elbows can’t bend. Keeping the constraint of the hands and arms as I just described, turn and look over each shoulder. Turn as far as you can comfortably. Notice the quality of movement and how far you can go easily.
2) In the same starting position as in movement #1, keep your head looking forward at the the wall in front of you and turn left and right from your pelvis. Keep the feet on the floor without sliding them and sense if one knee becomes longer than the other. Invite your knees to do this a little bit more. (pause) Now let your head follow the movement of your pelvis.
3) Do movement #1, and feel if the quality of movement has improved.
4) Place your right hand on your left knee and let your left arm hang down by your side. Keeping your right arm long and the hand in place on the knee, move your right knee to become longer than the left knee and than shorter. Notice the turning of your pelvis and how your shoulders and head respond to the movement. Move your head and eyes a little bit more with your pelvis. (pause) Now do the same movement and gently turn your head the opposite direction that your pelvis is turning.
5) Do movement #1 and notice what side can you turn to with more ease and with less effort?
6) Do movement #4 on the other side. Feel if this side is easier or harder. What is it that you do to make it harder or easier? Do you hold your breath or do you breath without interrupting the flow of air? Do you have tension in your hands or feet? Is your jaw, mouth and tongue doing anything that is unnecessary? Do you move your eyes differently on this side?
7) Do movement #1 and feel what has changed since the first time you explored this movement today.