A class can be about:

I decided to give a short descriptions of few classes I gave. It can give an Idea of what is all this method about.

I am always prepare the lesson to fit the theme I plan  with the  group ability, most of times the lesson I prepared changed as respond to what I see in the group.

Pelvic Mobility and Balance

 

1.To start, check your balance. Stand on one leg at a time, lifting the other leg to different heights and directions. Switch legs. What do you notice about your body and balance?

Use an upright chair plus an empty section of a wall. Sit on the chair and slide forward to the front edge. Roll the pelvis slowly forward and back. Repeat standing against the wall, shoulder blades touching the wall, letting the pelvic area do the work. Again roll the pelvis forward and back.

On the front edge of your chair, lift one side of the pelvis, and then the other, keeping the upper body centered. When you do the movement against the wall, slide your pelvis from side to side, and notice the differences, wall versus chair.

Make circles with the pelvis against the wall (like belly dancing). Repeat the circles on the front edge of the chair.

On the front edge of the chair, slide sideways, so one sitting bone is off the chair, and repeat the movements above. Repeat against the wall, raising the knee on the side that is unsupported. Repeat on the chair and wall, on the opposite side.

Using the bottom step of a stairway, repeat all the moves listed above with one leg on the bottom step. Repeat with the other leg.

Finally, check your balance, repeating #1 above. What differences do you notice?

 

Circles on the Stomach

 

Lying on the stomach is not an easy position, which causes many people to avoid it, and lose an important group of movements.

To make it easier, I ask you to bend one leg (let’s say the left, for example) and turn the head to the left (right ear on the ground). The hands are beside the body (the left hand is the one you will work with).

Slide the left shoulder up (toward the ear) and down (away from the ear), keeping it close to the floor. Than lift the left shoulder away from the floor, and lower it back toward the floor. We now have four directions, and the possibility of drawing a circle through them. Drawing the circle,how does it feel to move the shoulder in this position? How much of your chest participates?

Next, slide the bending knee toward the body (lift the left side of the pelvis) and away (flatten the front left heap), than roll the pelvis up and down, feeling the spine moving up and down with it, and you have another chance to make circles. It’s not easy, but it is a great mobility exercise for the hip.

When you stand up, be aware of what do you feel, in addition to the changes in the areas you worked. Did your breathing open up?

Tuning Around the Spine

 

We all have muscles whose critical job is to keep us upright, standing, and walking, and often these particular muscles are overworked, remaining tight even when it’s not necessary—the tightness limiting our movement, especially in the area of the spine.

Lying on your back, it is easy to feel the spine as it relates to the floor. If you then shift your weight to the side of the spine and wait, the result is a better sense of the spinal area, allowing the brain to reconsider the necessity of so much tension, and to send a message to the muscles to release.

With a better sense of the spine's sides, you might begin to play with combinations—shifting weight from different directions—up and down, left and right, treating the vertebrae to small, unusual movements, related one to each other.

And then feel the relief when you stand up again.

Simple twist on the side

 

When we lie on our side, it becomes easy to move the upper side.

In this lesson I ask you to use three parts of the body—head, shoulder and pelvis—moving them each forward and backward. How many combinations you can find when you can move one, two or all three—you can play between forward and backward, with each of them?

Only head, only pelvis, only shoulder.

Head and shoulder moving together forward and back, then head and shoulder moving opposite one to each other, and so on.

The idea is to sense how all parts of your body respond to each combination, and at the same time how to make the movements easy and smooth.

When you stand up and walk can you move your shoulders easily while you step forward with your legs and pelvis?

What do feel in your back?

New directions for the shoulder blade

 

If you lie, for example, on your right side  in how many directions can you slowly, gently, move your left shoulder blade? What other parts of your body become included in those movements? And afterward, was there a difference in what you feel as your normal hand movement?

If my hand is behind me can my shoulder be foreword?

 

Being on your (for instance, right) side and moving the left hand forward and backward usually including a movement of the shoulder toward the same direction. What would happen to the body if you were to move the shoulder in the opposite direction from the hand?What do you feel when you do the same oposite movements but with the pelvis and the leg? What other areas would open up?

Lifting

 

Lying on your back with legs bent and feet on the floor, it is easy to allow the knees to sink toward the floor, surrendering to gravity. To lift the knees against gravity requires energy.

What happens when you cross your legs?

Ask yourself: from where do I initiate the lifting (which muscles you use) and, how do my eyes and head cooperate to help organize the lifting, in an efficient way that best uses the body.

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