A Feldenkrais Blog

HI Students,

Following is a lesson to help you broaden the areas available for you to breath.  Remember that every moment in life requires breath to change.  This exploration is designed to teach your diaphragm to move and expand in different directions.  This will help to open you to more flexibility in your life and demeanor.

The next three workshops I will be teaching are in April, May and June.
~Donna

During this lesson move gently into the position explained and  stop where you feel most comfortable.  Breath as directed, in a natural manner using awareness and curiosity to guide you.   After each movement sit back in your chair and rest before going to the next one.  Have fun and enjoy!   ~Donna

1)  Sit at the edge of your chair and place your hands on top of your head with your elbows out to the sides.  Move your head and elbows to the left and stay where you feel comfortable.  In this position direct your breath sideways into the right side of your ribs, many times.  Imagine your right lung expanding towards your ribs near your armpit, in the middle and near the lower ribs.  Sense that when you inhale each rib on the right side moves further away from each other and when you exhale they move closer together.  Rest.  Now try the same exploration to the other side.

2)  This time, sit and hug yourself with your hands on opposite shoulders and your elbows resting against your chest.  With your head and eyes, look down towards your belly, round your back and roll your pelvis backwards.  Stop where you feel most comfortable.  Direct your breathing towards the floating ribs near your lower back area.  Sense the ribs in the lower back area on both sides, widening on the inhale and narrowing on the exhale.

3)  Sit and place your hands on your forehead with your elbows facing forwards.  Look up with your head and elbows and allow your pelvis to roll forwards so your tailbone will face the back of your head.  In this position, direct your breath towards your lower belly area and downwards towards your pelvic floor.  Sense your belly becoming round like a pregnant belly on the inhale.  On the exhale sense the belly move inwards and upwards.

4)  In the same starting position as in #3, direct your breath towards your chest and upwards towards your clavicles.  Sense when you inhale, your sternum from the inside of yourself moves away from your vertebrae between your shoulder blades.

5)  Sit back in your chair and observe how your breathing has changed.  Walk around and observe your breathing.  Notice throughout your day how your breathing changes depending upon your activities, and your emotional and mental state of mind.

Hi Students,
Following is a lesson for you to explore during your day.  Look at the previous post to learn how to register for the More Ways to Improve Your Posture workshop, on March 23!  Sign up before March 2nd to get the early bird special and to ensure your space.

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 at the edge of your chair so you are not touching the back of it.  Place your feet underneath your knees so there is a 90 degree angle in your hips and knees.  Place your right hand on top of your head and very gently move your right elbow and head to the right so your right ear moves toward your right shoulder and return.  Make sure that when you do this movement that your head and eyes stay facing towards the front of the room.

2)  Repeat the same movement (#1), and this time notice what kind of shape you make with your spine.  Is the shape more like the letter “c” or the letter “r” when you move to the right?  Make it more like the “c” ; then like the “r”.  Sense how you move differently to do this.  Which one feels easier to create?

3)  Repeat the same movement (#1), and notice this time when you side bend to the right, which sit bone gets more weight?  When you make the letter “c” with your spine does a different sit bone get more weighted then when you make the letter “r”?

4)  This time place a folded towel or garden pad underneath your left sit bone.  Sit and feel that your left sit bone is now higher than the right sit bone.  From this starting position gently lift the right sit bone off the table and then place it back down.  Which foot helps you to do that?  Keep your whole foot on the floor as you do this movement.

5)  Repeat the same movement (#4), and notice if your spine is making a letter.  Is it more like the letter “L”; or a tilted “I”; or the letter “c”?  Does your head move to the left or to the right or does in stay in the middle?  Purposely create the tilted “I” and sense where your head moves.  Now create the “L” and sense your head placement.  Lastly make the letter “c” and follow the path of your head in space.

6)  Start this movement with you right hand on top of your head and the elbow out to the side, and with a towel underneath your left sit bone.  At the same moment you move your head and elbow to the right, lift the right sit bone off the table.  Can you create a letter “c” in your spine moving from both ends of yourself?  Gently and slowly explore this movement distributing the “c” curve throughout your vertebral column more and more evenly.

7)  Do the first movement (#1), and feel what has changed.  Repeat all the movements on the other side and notice if it is easier or harder on the left side.

I am excited to announce that I will be teaching three workshops in 2013 in Lancaster, Pennsylvania on:
Sat., January 26:  3 Essential Ways to Improve Your Posture;
Sat., March 23:  More Ways to Improve Your Posture;
Sat., May 18:  Yet Some More Ways to Improve Your Posture

I am including a video of Feldenkrais Trainer, Ruthy Alon because she demonstrates beautifully and verbalizes so eloquently very important concepts that one of any age can do to re-organize the back for a strong and vital posture.  Ruthy says (at 3 minutes into the video), something that if understood could change your posture dramatically, “In ever changing life you need a wise stomach.  A stomach that knows how to make an effort when needed and how to keep out of the way when not needed.”

I emphasize this quote because during these workshops I will help you to understand her words organically.  I realize that what she says is an uncommon philosophy from what most people hear in the mainstream when they are searching for “good posture”.  By the way, Ruthy made this video when she was in her 70’s and I think that says it all!  Sign up early for one or all three workshops to learn more ways to sucessfully create the posture and self image that you desire!

All workshops will take place from 11:30 a.m. – 1:30 p.m.  The fee for each workshop is $40.00 for early registration by Jan. 12, March 2 and May 4 and is $55.00 there after.  If one chooses to sign up for all 3 workshops by Jan. 12th then you will receive a free 15 minute phone consultation with Donna.  To sign up contact Donna at 717.285.0399 or email her at: donna_bervinchak@yahoo.com .

Have a wonderful holiday season and winter solstice!
Donna

Hi Students,
I decided to share another lesson in sitting for all of you based on popular demand.  This is a great lesson to help improve your game of golf, tennis, softball, etc.  Have fun with it! 

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 at the edge of your chair with your knees and hips at about a 90% angel.  Place your right hand on your shoulder and let your elbow rest on your chest.  Turn your head, eyes and shoulders as far to the left as you can comfortably and notice the farthest thing you can see and then return to where you started.  Do this movement several times noticing how your pelvis and legs move with your upper body.

2)  Start in the same position and this time as you turn to the left with your head, eyes and shoulders allow your right knee to become longer than your left.  Don’t allow the feet to move on the floor as you do this.  Instead feel that when the right knee lengthens the pelvis turns to the left.  When you return to the starting position notice how your pelvis turns back to the right as your knee shortens.

3)  Do movement #1 and feel what has changed.

4)  In the same starting position, turn your head, eyes, shoulders and pelvis to the left and stop at your farthest comfortable place.  Stay turned this way and only turn your head and eyes back to the right and then to the left again, many times.  Feel how you are turning your head independently of your shoulders.  (pause)  Turn everything back to the starting position and take a rest.

5)  Turn all parts of yourself to the left again and stay there.  This time only turn your shoulders back to the right.  Keep your eyes looking at something and this will help you not to turn your head with the shoulders.  Feel your right knee staying longer than the left one and this will help you not to turn the pelvis along with your shoulders.  Move very slowly and gently so you can be aware of what you are actually doing.  (pause)  Come back to the starting position and rest by walking around the room a bit. Continue reading A Turning Lesson

Dear Students:

I have been wanting to share this video of Baby Liv with all of you for quite awhile.  Watch carefully and see if you recognize parts of some  Awareness Through Movement® lessons that you learned in the past during a class or private session.  I suggest to use the movements that you see to remember some lessons and then get down on the floor and start exploring.  I think you will find that your memory will be sparked and you will start remembering what you thought you had forgotten!  This way of exploring will enhance your creative abilities and curiosity.  Have fun!

If you are new to this way of learning, watch how this baby is preparing herself for sitting, crawling, and eventually, walking.  When I work with babies it is quite obvious that I am assisting them through developmental movements so they can learn to do them on their own.  When I work with adults and older children, I am taking them through the same process, it just may not seem like it.

If you have any comments or questions please feel free to contact me.   I would love to talk with you!

Sincerely, Donna

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.

Private Sessions with Donna:  By Appointment 

“Donna is bright, receptive and skilled- she hears my concern and directs our session to my specific need. I am amazed at the results.  Improving through Movement has improved my work life, home life and even my sleeping habits!” ~ Lisa Kernic, Doctor of Osteopathy

 “Several private sessions with Donna, have greatly reduced problems I’ve had most of my life in my neck and back.  ~Debra Burton, Wellness Coordinator

“As a wrestling coach, I have experienced major pain in my back and neck as well as sciatic nerve pain.  I no longer have any of these problems because of “hands on” sessions with Donna.” ~ Greg Bervinchak, Physical Ed. Teacher

“Doctors gave me pills, Donna gave me pain relief.”  ~Jude Bervinchak

“We weren’t sure what to expect in results from these sessions (with Donna), but have found them to be so purposeful and are amazed at the changes our daughter, born 12 weeks premature, has made already!”  ~Jenn Hollinger, Mother of 23 month old daughter 

Classes:  Wednesdays @ 6:30 p.m.  (www.reachcorewellness.com)

“I use classes to maintain my homeostasis.” ~ Greg Bervinchak

“Before class, I was experiencing some lower back pain and afterwards I felt a lot better!”  ~ Steve Tuck

” I have a very stressful job and sit at a computer all day. During class I was actually able to relax, which is usually very hard for me.” ~ Debra Burton

“I could have fallen asleep on the floor during the class.  I never have been able to sit or lie on the floor before.”  ~Sharon Almond

“The class was very moving in both mind and body.” ~ Kay Acuazzo

“I experienced a change in my movement that seems more free, light, authentic, and real.” ~ Jo Ellen Wisnosky

“The movements made me feel very good and relaxed – like a massage.” ~Wanda Nikolaus

“It was relaxing, enjoyable and certainly educational.” ~ Lisa Douglas

How did I learn to wash the dishes without hurting myself?  This might seem silly but I used to get terrible leg pain every time I stood to do the dishes!  This was years ago but I want to share with you how I turned an unfavorite, daily activity into a pain-free & sometimes enjoyable one.

I used to dread doing the dishes.  And because of this when I stood in front of the sink to do them, I would hold my breath and squeeze my buttocks. This caused me to stand on only the outside edges of my feet.  Today it is quite obvious why doing the dishes back then, was such an unpleasant experience for me.

During a weekend when my best friend was visiting she volunteered to do the dishes with excitement in her voice.  I was perplexed and I asked her if she enjoyed doing the dishes.  She exclaimed, “Of course I do, how can warming up your hands and playing with suds not be fun!”  I thought she was crazy but after a weekend of watching her, I decided to change my attention while doing this familiar task she seemed to appreciate.

To my great pleasure when I concentrated on the sensation of hot water running over my cold hands the next morning, I didn’t hold my breath and I didn’t create my leg pain!  My awareness let me know how I was creating my pain and my change in focus helped me to have a better time being a dish washer!  Today I don’t get leg pain and this is one of the ways that I maintain my new and better way of standing.

What daily activity can you improve upon and enjoy a little bit more?  Email me your story, I would love to hear about it.

Donna

 

Dear Students:
After living in San Francisco, California for over two decades I am happy to bring the skills I learned to Lancaster county to share with all of you.  On April 2nd I opened my Improving Through Movement studio in the Silver Springs Center at 3543 Marietta Ave. in West Hempfield area.

I am open to serve you through private, individual sessions, private group classes and workshops.  I specialize in helping adults recover from back pain & leg injuries; and babies & children with developmental challenges to reach milestones.  My approach is very gentle and educational.

Beginning on Wednesday, April 18th at 6:30 p.m. I will be teaching an on-going Awareness Through Movement® class at the CORE Wellness Movement studio in the Hempfield shopping center.  Come join me for your first class complimentary at this studio.  For more information visit:  www.reachcorewellness.com .

Call me at my studio at 717.285.0399, to schedule a consultation at a reduced price or to ask any questions that you may have.

Donna

Dear San Francisco, Feldenkrais Students,

With a very heavy heart I write to inform you that I had to move out of San Francisco because of the harmful effects wireless SmartMeters has had on my health. I hope to one day return to a SmartMeter-free San Francisco but until then I will be starting a practice in Lancaster, Pennsylvania.

If you would like to help get SmartMeters removed please sign my petition at: http://www.change.org/petitions/pge-governor-jerry-brown-cpuc-president-obama-remove-and-ban-all-smartmeters-from-the-state-of-ca-and-the-entire-usa

Thank you for being wonderful students, I had the time of my life teaching you and learning from all of you! I will miss you dearly.

Until we meet again,
Donna