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!
Wednesday, April 28, 2010
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.
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.
Wednesday, April 7, 2010
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.
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.
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