Are You Breathing?

Holidays got you stressed? Recapture your sense of calm by checking in with your breath.

Are you breathing? Chances are if you're feeling anxious your breath has become very shallow. A few moments of conscious breathing can make all the difference.

TIP: Focus on your exhale. Your body knows how to inhale but tension just might be keeping you from exhaling completely. Try breathing out as much air as possible and let your body take it from there.

Happy Holidays!

Upcoming Schedule Changes

There will be no classes Wednesday, January 12, 2011 or Thursday, January 13. See you the following week.

Slow Movement with Awareness - Better than conventional exercise?

Here's another article from "Psychology Today" showing how slow movements done with awareness can lead to health and healing. Such methods - including Feldenkrais - are gaining popularity in pain management clinics around the country. As we say in Feldenkrais - Awareness Heals...

http://www.psychologytoday.com/print/45016

The Importance of Embodied Awareness

Ever wonder how the aches and pains creep up on you? Check out this article from "Psychology Today" on the importance of Embodied Awareness...

http://www.psychologytoday.com/print/31130

SPECIAL OFFER

Want to introduce family and friends to FELDENKRAIS? Now is your chance. From now until the end of December 2010, I will be offering gift certificates for either a six-week class series or a private session for $50.

There is no limit to the number of certificates you can purchase but please note that certificates may only be redeemed by new clients.

Schedule Changes - November 2010

There will be no classes the first week of November. Classes will resume on Tuesday, November 9.

Wednesday evening class on November 17 is also cancelled.

And, there will be no class on Thanksgiving day.

HEALTH TRACK Classes and Workshops Fall 2010

Beginning in September, I'll once again be teaching at HEALTH TRACK @ 875 Roosevelt Road, Glen Ellyn. Enrollment is open to both members and non-members. In addition to weekly classes, I'll also be teaching a once-a-month two-hour workshop on general body awareness. The later is a great way to introduce family and friends to the benefits of FELDENKRAIS.

Weekly Classes
6-week Series - Wednesdays, beginning September 22 – 11:30 am – 12:30 pm
$90 Members $120 Non-members
Sign-up: (630) 942-9600 ext. 575


Workshops
Thursday evenings – 6:30 pm – 8:30 pm
September 30, October 28, December 2
$25 per workshop (Members and Non-members)
Sign-up: (630) 942-9600 ext. 575

No Class Thursday, Sept. 9

Class Thursday, Sept. 9 is cancelled. The next 6-week series begins Thursday, Sept. 16th at 10:30. Drop-ins welcome.

Foundations of Learning - Baby Liv

It may seem like a lot of rolling around on the floor but there was definitely a real life inspiration for Moshe Feldenkrais's lesson compositions. Think about how a baby learns and Feldenkrais's lessons and philosophy become apparent. Part of the "Next 25 Years" project, the lesson with Baby Liv presents the perfect role model for students wondering how to turn their explorations into functional action.

Here's the link to Baby Liv doing a Feldenkrais lesson.

http://thenext25years.tumblr.com/post/857844528/a-feldenkrais-class-by-baby-liv-this-is-a-montage

Enjoy!

LESSON 9 - Comfortable Sitting

TO BEGIN:

Notice how you are sitting.

Are you slouching? Holding yourself stiff and straight?

Is your weight clearly in your sit bones or more toward your tailbone?

What happens if you bring your feet about as far apart as your hip joints are wide (see previous lesson if you don't know how to find your hip joints)?

Leave your feet this distance apart and adjust your position so your ankles are directly under your knees. What happens to how your are sitting? What happens to your level of comfort?


TO DO:

Sit with your feet directly under your knees and about as far apart as your hip joints are wide. Place your hands under your sit bones. Note: place the palms of your hands on your chair with your fingertips pointing toward but not touching each other. Sit on the back of your hands. You should be able to feel your sit bones clearly contacting the back of your hands.

Now gently shift your weight from one butt cheek to the other. Feel the weight come through one sit bone and then they other.

Do this several times.

Rest.

Remove your hands.

Sit and notice the difference.


NOTICE

Do you feel more connected to your chair? Is your posture more natural? more comfortable? What other changes do you notice?

FELDENKRAIS in the News

I recently came across a "Huffington Post" article by Michael Sigman on Feldenkrais and exercise titled, "Feldenkrais: Everything You 'Know" About Healing May Be Dead Wrong". Here's the link...

http://www.huffingtonpost.com/michael-sigman/feldenkrais-everything-yo_b_623848.html?view=screen

Schedule Change

There will be no Tuesday or Thursday morning classes the week of July 26 as I will be at conference. Wednesday evening class will continue as usual.

Back to regular schedule beginning the first week of August.

Keep moving!
Julie

CONFERENCE IS COMING!

This year Chicago plays host to the annual FELDENKRAIS GUILD conference. Beginning July 23 and running through July 29, there are programs open to the public AND daily free Awareness Through Movement classes. If you've got a hankering for more check out the conference website at www.feldenkrais.com/events/conference/2010


I'll be presenting to fellow practitioners on Sunday, July 25 and facilitating the group supervision program on Tuesday, July 27 so be sure to look me up and say hi!

In the News...

Check out this month's MINDFUL METROPOLIS on-line for a short article I wrote on the FELDENKRAIS® Method. It's an ideal "quick" intro for people who wonder what you might be doing rolling around on the floor in an Awareness Through Movement® class.

Here's the link: http://www.mindfulmetropolis.com/Blog/Get_Moving/113

ANOTHER FRIDAY NIGHT @ The YOGA PLACE

Friday, June 25th is the next in the monthly series of two-hour workshops at THE YOGA PLACE in downtown Glen Ellyn.

The workshop will be from 6:30 - 8:30 pm. Yoga mats provided but you may wish to bring a towel.

The theme for this event is Power from the Pelvis.

Fee: $35 per session, or two punches for The Yoga Place card members.

Registration:call The Yoga Place @ 630-534-6463 (If no one answers leave a message and let them know you'd like to sign up.

Credit Cards Accepted

Bring a friend.

Hope to see you there!

Julie

LESSON 8: Good for the Soles

Ah, summertime. We get out and about and start to stretch those legs often wearing shoes that change how we use our feet. Sometimes our peds are happy with the change but often they are not and like good teenagers toss us a bit of rebellion in the form of plantar fasciiitis. What to do? We want to walk but "ouch" the soles of the feet don't like it. Give this a try for a bit of relief...

BEGIN

Stand a few inches away from a table or countertop with your feet and knees together. (Sans shoes if possible.) Rest your hands on the counter. Make sure your pelvis is squared up to the surface you're standing in front of - that is, make sure that both sides of your pelvis are aligned and that one side is not forward of the other. Slightly bend your knees. Imagine your feet are standing on the crossing point of an imaginary figure eight painted on the floor.

DO

Very, very slowly use your knees to trace the eight. You'll notice your pelvis, spine, ankles and feet moving - allow them to move. Do several 8s in one direction and several in the other.

NOTICE

As you trace the eight are you allowing your pelvis to move so your knees can move behind as well as in front of you? Remember you're standing at the point where the top and bottom halves of the eight meet.

How does the weight on your feet change as you trace the 8s?

Do you notice other part of your body moving in an "8" pattern? (Your head perhaps - let your jaw be slack and see what happens!)

When you are finished, how does your spine feel? how do your soles feel? What about your neck? Any changes?

OPTIONAL

You can also imagine an infinity sign (a sideways eight) and do the same.

CONTACT

Have a question?

I can be reached at JHFrancis01@yahoo.com

Please put "Feldenkrais" in the subject line so I know you're not SPAM.

SUMMER SCHEDULE

Here's the ATM (That's AWARENESS THROUGH MOVEMENT®) schedule for summer 2010.

Tuesday Mornings - 9:30 - 10:30
Wednesday Evenings - 7:15 - 8:15
Thursday Mornings - 10:30 - 11:30

All classes are at my office in downtown Glen Ellyn - 526 Crescent Blvd., Suite 202.

Drop-ins are welcome. (Advanced notice is suggested in case of a last minute cancellation. Scheduled cancellations will be announced on this site.)

Cost: $15 per session or $75 for six-week session (that's one free for regular attendees.) New sessions begin every six weeks but lessons are structured so drop-ins can easily join in.

LESSON 7: Finding Your Feet 2

In walking, the relationship between pelvis and feet is critical to a smooth, comfortable stride. In LESSON 6, we explored these movements by bending the knee as the heel lifts. In this variation, we'll keep the leg straight and notice how the pelvis adjusts to the restriction. Which is correct? Both! Walking is a complex movement that requires the pelvis to move in several directions simultaneously -- think gyroscope!

TO BEGIN:

Stand with your feet about 6 to 8 inches apart (about as far apart as your hip joints). Stand so your feet are parallel. If you feel a bit unsteady, feel free to stand slightly less than arms length behind a chair letting your hands rest lightly on the chair back for support. Be conscious of allowing your hands to rest lightly without gripping. Notice where you take your weight on your feet. Is it more on one foot than the other? More to the front or back of the feet? More to the inside or outside?

DO:

1. Very slowly make a small movement of lifting your Right heel. Do this so the heel lifts very simply and gently from the ground. Let the knee remain straight, that is do not bend the knee. Let the movement of lifting be very small. How little effort can you use? Repeat this several times then pause to rest.

2. Place your Right hand on the front of your Right thigh. Keeping your feet on the floor (do not lift either heel) begin to slide your Right hand down the front of your Right leg and then back. Move very slowly noticing when you begin to bend and what your pelvis does as your hand moves down and up your leg. Do less than you know you can do, in other words stay in your range of comfort. Repeat several times then pause to rest.

3. Place your Right hand on the front of your Right thigh. This time, as you slide your Right hand down the front of your Right leg, very gently lift your Right heel. Keep your leg straight as you lift the heel, do not let the knee bend. What happens to your pelvis? Repeat the movement several times then pause to rest.

4. Repeat 1 - 3 on the Left side.

5. Walk around a bit and see what that is like. Does your gait seem smoother?

NOTICE:

How did sliding your hand down your leg affect the movement of your pelvis? Which direction did the Right side of your pelvis move as you lifted your Right heel? What did the Left side do? Can you sense a bit of "walking" in the movement? When you've experimented with both sides, notice how you take your weight on your feet. Is it different than when you started? Do you feel taller/shorter?

Next 6-week Series @ Health Track

The next six-week Awareness Through Movement® series @ Health Track will begin Wednesday, June 2. This one-hour class series is open to members and non-members alike. For information or to sign up contact:

Cheryl McDermott
Health Track
875 Roosevelt Road
Glen Ellyn, IL
630-942-9600 ext. 508.

Getting this notice after the fact or unable to attend all the sessions? Ask Cheryl to pro-rate your enrollment.

LESSON 6: Finding Your Feet

We all know we have them. They're there on the bottom of our legs just below the ankles. But when we're standing do we actually have a sense of what is going on down there in the nether regions? For a little check in (and a few tips on improving balance and walking more easily) give this little lesson a try.

TO BEGIN:

Stand with your feet about 6 to 8 inches apart (about as far apart as your hip joints). Stand so your feet are parallel. If you feel a bit unsteady, feel free to stand slightly less than arms length behind a chair letting your hands rest lightly on the chair back for support. Be conscious of allowing your hands to rest lightly without gripping. Notice where you take your weight on your feet. Is it more on one foot than the other? More to the front or back of the feet? More to the inside or outside?

DO:

1. Very slowly make a small movement of bending your Right knee forward. Do this so the entire sole of your foot remains on the ground. Let the knee bend directly forward without pointing to the left or right. Repeat this several times then pause to rest.

2 Return to bending your Right knee forward increasing the bend until your Right heel begins to lift from the floor. Again let the knee bend directly forward. Repeat several times then pause to rest.

3. If you're so inclined, continue the movement letting the Right knee bend a little bit more with each repetition until your foot lifts from the floor. Can you do this without letting the ankle flex?

4. Repeat 1 - 3 on the Left side.

NOTICE:

As you bend your knee, notice what happens to your pelvis? What does it do? Do you notice movement along your spine? Do you feel yourself getting taller or shorter as you bend and straighten you knee?

On Your Feet @ The Yoga Place

The next workshop in the monthly MOVE with EASE series is next Friday, May 21 @ The Yoga Place.

The theme this month is "Finding Your Feet" and our focus is bringing balance to life

Fee: $35 per session, or two punches for The Yoga Place card members.
Registration: download a registration form on-line @ www.theyogaplacege.com
or call The Yoga Place @ 630-534-6463 (If no one answers leave a message and let them know you'd like to sign up.

Credit Cards Accepted

Bring a friend.

For a little taste of what the evening will be about check out the lesson "Finding Your Feet" here on the OptionsForEase blog site.

Hope to see you there!

Julie

Bring a Friend to FELDENKRAIS

Next week, the first week of May, is FELDENKRAIS Week. I'll be joining practitioners around the country in celebrating Dr. Feldenkrais' birthday by offering new students an opportunity to try a class for free. so, if you're curious about the Method, this is your chance. FELDENKRAIS Week classes are offered:

Tuesday, May 4 @ 9:30 am at Life Options
Wednesday, May 5 @ 11:00 am at Health Track
Wednesday, May 5 @ 7:15 pm at Life Options



Locations:

Life Options
526 Crescent Blvd. Suite 202
Glen Ellyn, IL 60137

Health Track
875 Roosevelt Road
Glen Ellyn, IL 60137


Hope to see you there!

LESSON 5: Crazy 8s

Figure eights, or infinity signs for those so inclined, offer an easy way to coax the body to give up uncomfortable holding patterns. The following movements can be done while resting in any position but for our purposes, we'll assume you're sitting in front of your computer wishing there were a way to relieve the tension headache that's been nagging you for two days and the stiff back that just won't seem to quit.

TO BEGIN:

Sit toward the front of your chair, back straight but relaxed (or, as relaxed as possible for the moment). Place the soles of your feet on the floor about as far apart as your hips are wide. Place the palms of your hands on your knees. Take a few moments to simply notice your breathing. What moves as you inhale? exhale?

DO:

With your eyes close, trace a small, SLOW, figure eight with your nose as if you were drawing an 8 on an imaginary surface directly in front of you. Make several eights then pause and reverse the direction. Trace several more imaginary 8s. Rest. As always, focus on ease. Do LESS than you know you can do allowing all of you to participate.

NOTICE:

As you trace your eights, notice what happens in your neck, shoulders, spine, etc. Are you holding or stiffening in any of these areas? What happens if you allow them to participate?

OPTIONS:

Explore what happens if you draw eights with:
A. your right ear
B. your left ear
C. your forehead
D. your chin
E. the back of your head
F. the top of your head

As you explore and play be conscious of doing the movements slowly so you can notice where you hold. See if you can let go of any holding patterns and allow all of yourself to participate.

LESSON 4: Just Breathe

Fritz Perls, one of the grandaddies of the mind body movement noted that anxiety is the inability to exhale. That's right - EXHALE. Breathing out is often overlooked but it is a very powerful tool for creating mental and physical ease. Try it yourself.

TO BEGIN:

Sit comfortably. Or, lie on your back with your knees bent and the soles of your feet on the floor. Place your hands gently on your lower belly and just breathe noticing what your belly does when you breath in and what your belly does when you breathe out.

DO:

1. Breathe in to a slow mental count of 5 as you gently expand your lower belly.

2. Breathe out to a slow mental count of 7 as you gently pull your belly in.

That's it. Do this 5 to 10 minutes once or twice a day and see what happens.

NOTICE:

As you continue to breath you might notice your ribcage beginning to expand in place you never thought it would or could. Notice how your back and chest also expand and contract with your belly.

OPTIONS:

If you have trouble getting to sleep (or staying asleep) try this breathing lesson while lying in bed. Not a back sleeper? Experiment with the belly breaths while lying on your side, or with your legs long.

APRIL @ Health Track

Mark your calendars!

The next 6-week session of Feldenkrais® lessons begins to day, Wednesday, April 7 at Health Track on Roosevelt Road in Glen Ellyn.

For particulars contact: Cheryl McDermott at 630-942-9600 ext. 508.

Getting this notice after the fact? Ask Cheryl to pro-rate your enrollment.

COMING SOON to THE YOGA PLACE

Beginning April 30th I'll be doing a once-a-month Friday evening workshop at The Yoga Place in downtown Glen Ellyn. If you're in the area, you're welcome to participate. Here are the details:

MOVE with EASE

A FELDENKRAIS® approach to effortless, elegant movement.

• Deepen your yoga practice
• Reduce pain
• Improve function
• Choose more efficient, effective and comfortable ways of moving

Fridays: 6:30 – 8:30 pm

April 30 ** Just Breathe integrating movement and breath
May 21 ** Finding Your Feet bringing balance to life
June 25 ** Pelvic Power the core of strength


Fee: $35 per session, or two punches for The Yoga Place card members.
Registration: on-line @ www.theyogaplacege.com
or call 630-534-6463

Credit Cards Accepted


Bring a friend.

See you there!

Julie

Hinging and Bending - Finding the Hip Joints

If I were to ask you to touch your toes, how would you do it? Without straining, go ahead and give it a try. What do you do with your back as you reach for your toes?

If you're like most people, chances are you rounded your back and tried to bend at the waist. While we can do a bit of bending at our waists by tilting the top of the pelvis back, it's not necessarily the most efficient or effect way of reaching toward the floor. A far easier way would be to hinge at the hip joints. But where are the hip joints?

Most people believe the hip joints correspond with what I like to call the Butterick® pattern image, i.e., that broad expanse of pelvis resting at the top of your legs. If I ask people to point to their hip joints, they most often point to the bulgy bits out to the sides that serve as repositories for all those tasty snacks we can't resist. While this is where a seamstress will take your "hip" measurement, the actual hip joints are at the front of your pelvis.

To find your hip joints, place your fingertips right above the middle of your kneecaps and slide your hands upward until you reach the very top of your legs. Eureka! Hip joints. This is where we are designed to bend or rather fold forward most efficiently. Give it a try.

Place your fingertips into the creases where the top of your legs meet your pelvic area. Straighten your back. Keeping your back straight but not stiff and your head in line with your spine, fold forward over your fingers as if you were closing a hinged box lid, the kind you'd find on a piano or child's toy box. Notice how much easier it is to bring your upper body toward the floor.

Once you're in this position, let your arms hang down toward the floor. Do your fingertips touch the floor? Do they get closer than they did when you first tried to reach toward the floor?

To come up, simply reverse the movement. Keeping your back straight but not stiff and your head in line with your back, lift upward as though opening a hinged lid. Voila!

LESSON 3: Easy Rotating (Improving Your Swing)

Whether teeing off, returning a lob or backing out of the driveway, the ability to rotate your spine is essential. This lesson offers a simple warm-up for golfers and tennis bums as well as a gentle reminder for those who simply want to improve daily function.

TO BEGIN:

Stand with your feet parallel, your legs as far apart as your hips are wide. (Do you know where your hip joints are? Check out the earlier blog - Hinging and Bending - if you're not sure.)

Feel your weight in your feet. Is it the same Left and Right?

Notice if your weight is more on your heels or more toward your toes.

Rotate to the Left going only as far as you can go comfortably. Pause and notice how far you went.

Rotate to the Right going only as far as you can go comfortably. Pause and notice.

Did you rotate the same amount to both Left and Right? Was it easier to turn toward one side or the other?


DO:

1. Cross your arms, Right arm over Left. Rotate to the Right and remain there.

2. Shift your weight back and forth from Right foot to Left foot. Do this several times. If you can, try marching in place.

3. Rotate back to your starting position and drop your arms.

4. Rotate to the Right. Did you go farther? Was the movement smoother?

5. Cross your arms, Left arm over Right. Rotate to the Left and remain there.

6. Shift your weight back and forth from Left foot to Right foot. Do this several times.

7. Rotate back to your starting position and drop your arms.

8. Rotate to the Left. Were you able to rotate further? Was the movement easier?


NOTICE

As you shift your weight from one foot to the other, notice what happens between your shoulder blades. Can you feel your spine moving? bending?


OPTIONS

Try the lesson again but switch which arm is on top. When you rotate to the Right try having the Left arm on top. When you rotate to the Left, let the Right arm be on top.

SPECIAL EVENT - March 14, 2010

If you're itching for a chance to get on the floor and experience a full Awareness Through Movement® lesson, Sunday, March 14th is your chance. I'll be doing a FREE demo at Health Track in Glen Ellyn. Members and non-members are invited. Here are the particulars:

When: Sunday, March 14th

Time: 1:00 pm - 2:30 pm

Where: Health Track Sports and Wellness
875 Roosevelt Road
Glen Ellyn, IL 60137

Bring: Just bring your smiling self and a friend or two if you'd like

Sign Up:
Members - just show up
Non-members - Call Cheryl McDermott, Group Fitness Director 630-942-9600 x 508 who will make sure your name is at the front desk on the 14th.

LESSON 2: Breathing to Relax the Shoulders

Relief for tense shoulders is only a breath away.

TO BEGIN

Sit or stand comfortably.
Notice the distance between your ears and shoulders. Is it the same left and right?
This lesson can be done just about anywhere. Use it often to relieve not only shoulder tension but tummy butterflies and anxiety.

DO

1. Lift your shoulders bringing them as close to your ears as possible. KEEP THEM THERE.
2. Exhale completely pushing out as much air as possible. If you're somewhere where it's okay to make noise, make a continuous hissing sound through your teeth as you exhale. This will prevent you from sneaking a small breath in the middle of the exhale and allow you to exhale completely.
3. Hold your breath as you drop your shoulders.
4. Allow your lungs to fill with air. DO NOT take a breath, allow the air to come into your lungs. If you have exhaled completely this will happen automatically. If not, repeat Steps 1 - 4 making sure you push out as much air as possible.
5. Repeat 3 or 4 times.

NOTICE

Was there a change in the distance between your shoulders and ears?
How do your shoulders feel? More relaxed?


OPTIONS

When you think your lungs are empty try pushing out a little bit more air being careful not to inhale.

Less IS More

Although conventional wisdom is starting to shift, we still have a societal notion that pain and gain are somehow synonymous. They aren't but often the philosophy is so ingrained it's hard to believe that doing less can actually achieve more in terms of comfort, flexibility, range of motion, ease, etc. It does but how do we break with our habitual patterns and shift to a "less is more" mentality? Simply, pay attention. Notice what it is you do. Chances are if you're rushing or pushing your way through a movement (or life) you're working much harder than is necessary and in the process are tightening muscles and creating an underlying level of tension that leads to pain, discomfort and lack of function. If you're willing to step out of your zone of familiarity and try a new, simpler way, you may be pleasantly surprised. What have you got to lose? Maybe your pain and limitations!

Following these simple guidelines as you do the lessons posted on this site will optimize your experience.

1. Take a few moments before you begin and between movements to NOTICE how you are sitting or standing. Notice if anything changes.
2. Notice your BREATHING. Are you breathing? Attending to your breath as you do the lessons gives you a good indication of how much you are struggling. If you find yourself catching or holding your breath try doing less and moving more slowly.
3. Do the movements VERY VERY SLOWLY. Slow movements allow you to override habitual and limiting patterns and teach your brain that new patterns are possible.
4. DO LESS than you know you can do. Staying within a range of comfort and ease allows the body to let go of overprotective reflexes that cause limitations.
5. REPEAT. Do each of the suggested movements several times pausing between repetitions.
6. REST often. Do a few movements then stop to rest. This gives your nervous system a chance to assimilate the new connections and possibilities the lessons are designed to offer.
7. BE CURIOUS. If something in the way you are moving captures your attention or you discover a connection between different parts of your body as you do the lessons, allow yourself to notice. Repeat the movements as long as you can attend with curiosity. If they become rote, STOP. The act of attending creates the foundation for learning something new and more comfortable.
8. SUSPEND JUDGMENT. Can you let go of the notion that there is one "right" way of doing things and instead be open to the possibility that there are many equally valid possibilities? If you can, you may surprise yourself with new flexibility and freedom.


Post a comment or send me a note if you need clarification. Click on "comments" at the bottom of each note or lesson and a comment box will pop up.

Happy Learning!

Julie

LESSON 1: Easing the Wrists & Shoulders

Whether you spend your days at the computer, or suffer shoulder/wrist pain from golf or racquet sports or the effects of an injury or overuse, the following lesson can help to make the movements of your wrists, arms and shoulders more fluid and comfortable.



TO BEGIN

This Lesson is to be done sitting at a desk or table.

Sit in an upright position with the soles of your feet on the floor, your feet and knees about as far apart as your hips are wide, and your ankles directly under your knees.

Notice the distance between your shoulders and your ears. Is it the same left and right?

Place the palm of your RIGHT hand on the surface or the desk or table. Let your fingers be close together.

Let your elbow drop below the surface of the table/desktop. Notice - this will cause a slight bend in your wrist. It is not necessary to drop the elbow very far, a small amount is fine. Do what is comfortable.

DO

1. Beginning with your index finger, gently press the entire finger into the surface of the table/desktop. Allow the palm of your hand to remain flat as you press.
2. Hold in this position for a slow count of three.
3. Release.
4. Repeat 3 -4 times.
5. Repeat Steps 1 - 4 with each finger, ending with the thumb.
6. Repeats Steps 1 -4, pressing your entire hand into the desk/tabletop.
7. Rest. Notice the difference between your left and right shoulders? Is there a difference? Which feels lower, easier?
8. Repeat the Lesson with your LEFT hand.

NOTICE

As you press, you might notice how each finger creates a sensation in a different part of your back and ribcage.
Are you breathing? Can you do this in such a way that you can breathe easily as you press and release?
How do your shoulders and wrists feel before and after you complete the Lesson?

OPTIONS

Don't have a table or desk at hand? Try placing your hands on your thighs and repeat the Lesson using your thighs instead.

Mind Set, Mind Free

"The only thing that is fixed is our belief that it is so." - Moshe Feldenkrais

How often have you told yourself you've got to learn to live with that chronic pain in your neck, or back, or found yourself complaining about growing "old" as if aches and pains, reduced flexibility and limited mobility are a normal part of aging and to be expected, even anticipated, or dismissed those nagging aches as the result of too many hours spent at your computer?

What would you say if I told you it needn't be so and that the way to maintaining flexibility and function in the body is through teaching the brain that it has options, that the movement choices we make - whether consciously or un - are not cast in stone but are simply learned responses that can be unlearned and replaced with new possibilities that are freer, easier, even elegant?

Well - you can! You can re-train your brain using gentle movement and in the process find more comfortable ways of moving and being.

In subsequent blogs, I'll guide you through simple movement sequences that you can do on your own to increase your awareness of what you are doing and in the process relieve pain and stress, and find comfort in action. I call these sequences "Lessons". You may do them in order or simply choose one that targets your personal "problem" area. My hope is that you'll give them a try and discover for yourself how less pain can yield more gain.

Happy learning!

I wish you ease,

Julie