A Collection of Mind Body Studies Movement Lessons, part I (Feldenkrais based) 978-1796231441, 1796231444

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A Collection of MBS Movement Lessons Part I

Leora Gaster

Copyright © 2019 All Rights Reserved. No part of this publication may be used or reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods without the prior written consent of the author, except as provided by the United States of America copyright laws. MBSAcademy 9600 Escarpment Blvd Suite 745-137 Austin, TX 78749 ·www.mb sacadem v.org Ordering Information: Quantity sales. Special discounts are available on quantity purchases by corporations, associations, and others. For details, contact the publisher at the address above. Published by MBS Academy. Printed in the United States of America.

Acknowledgements I want to thank my team of trainers and our students, who expressed the need and interest to have this collection compiled. My special thanks to MBS Trainers Margit Hrasdil and Chris Van der Hoff for their hours of dedication , discussions and revisions, to make the transcripts clean and clear. And the most and deepest gratitude to Danielle Whitston, who compiled, edited and produced this collection and without whom almost nothing would happen at MBS Academy! Leora Gaster Palo Alto, Stanford,

2019

Preface This collection of Movement Lessons is a reference guide to for anyone presenting Mind Body Studies Movement Lessons and Feldenkrais ATMs™. This first collection is a concise, clear distillation of exercises which were invented by Dr. Feldenkrais, applied by Mia Segal and me and coded during our joint four decades of international teaching. With the added perspective of forty five years of teaching and research, and added to by the developments of science, and my further studies in behavioural sciences and brain research, I have worked on coding and organizing it all so it hangs well together and makes sense. For years I have been hearing the difficulties practitioners and teachers are having in understanding and presenting the work and a need for consolidated, well organized lesson collections. This handbook will enable you to understand the underlying significant pieces, so that you can construct the lessons with the most clarity and impact.

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We chose the lessons in this collection specifically because Moshe, Mia and I have always viewed them as the 'classic' bases of the work. Our format of writing the lessons provides the minimal but most essential guidelines and instructions. This frees you to add your personality, timing, group pacing and experience, to make each lesson a memorable experience. Leora Segal Gaster

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What is Mind Body Studies? Mind Body Studies (MBS) unifies practical, easy movements with philosophies for everyday living. It combines movement and thought, creating a 'Language of communication' between mind and body, reigniting inherent abilities. These new skills create a continuous collaboration from within, making the most of individual potential.

Fundamental to this teaching is the recognition that movements are directly related to neural configurations in the brain, indivisibly connecting action, thoughts, emotions and selfimage. Beyond the movements, which are intriguing and beneficial in themselves, a deeper and value lies in the opportunity to recognize and re-set habitual patterns and beliefs, as well as creating new choices.

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How to use this Book There are three things to keep in mind:

1. There is a consistency and simplicity that unites all the work. Most of the hundreds of Movement Lessons (ATM) are actually variations on a few themes. These translate directly to the Hands-On Integration Lessons (FI). 2. The structure is straightforward: differentiating structure and content Movements and In Betweens (awareness instructions). 3. Applying the MBS Principles (Guidebook available) keeps you focused on goals and deeper meanings of each lesson. Movement Lessons are comprised of three parts: 1. Scans 2. Movements: Precision instructions for body positions changes 3. In-Betweens: Guided attention, usually through questions

10

Scans The scan, which varies in length from one to seven minutes (explanations of when and why in following collections) provide a reference for evaluating change. It is easiest to learn through differences and changes. We process information regarding self-image based on feedback from an external simple surfaces, such as the floor, chair or wall, as well as from focusing within to gauge the space and volume we occupy, the places we hold and the place we leave free. reflecting sense of self and identity , so comparing scans periodically is crucial to learning. Movements The movements are the context within which we discover the way we think about ourselves and operate our many resources. In Betweens

InBetweens are guided presented as questions, or awareness. They movements (therefore an ordinary movement learning experience.

instructions, usually which focus of attention, are inserted in-between IBT) and they transform exercise into a masterful

Choosing IBTs is an art. Mistakenly mentioning as many places as possible, in the belief that this will bring 'awareness everywhere' causes overload and confusion. We start with no more than three InBetweens for the first 20 minutes of an ML. This ensures we 11

leave out anything which is not absolutely necessary, creating precision and clarity. IBT's should always be Grounded, Precise and Simple (CPS).

Teaching MLs: 1. Identify the level of your

student

or

group. 2. Choose the Principle you want to communicate. Each of the transcripts provides the most relevant Principles discovered through it. 3. This book will guide you how to select your IBTs and words. The goal is to be precise, so students can easily follow instructions, yet not too specific, so your student can explore and discover in their own way. 4. It is not necessary to 'finish' an ML. Staying with less movements and the right IBTs provides more scope to go deeper and learn more.

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13

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Table of Contents Preface What is Mind Body Studies? How to use this Book

5 9 10

I. Flex ors ... ......... .... ...... .... ...... .........

17

II. Extensors ...................... ..............

23

III. Twist on the Back .................. .... 43 IV. Pelvic Clock/ 6 & 12 in lying ...

59

V. Diagonals .... ...... ............ ...... .... .... 63 VI. Sitting back on the Heels ...... ... 71 VII. Lengthening the Arms .............. 77 VIII. Head Up & Down ................. .... 93

15

16

Flexors The concept of this ML is easy, because: •

It focuses on big muscle and body -part (head-pelvis-feet) relationships, and

•

The changing contact with the floor in the belt area is easy to find during the movement

•

The difference in contact with the floor during resting is clear since we do one side at a time.

Throughout this ML mention frequently (not all at once):

the following

•

Pay attention to the prec1s10n of the movement, not the quantity: Can you move the elbow and the knee toward each other the same amount?

•

Can the elbow and knee start moving toward each other at the exact same instant and away at the same instant?

FLEXORS- 17

Also and for always, rotate through the following reminders: •

Go slowly, rest in between

•

Make as little effort as you can

•

Move only as much as is easy and pleasurable

•

Rest at any time you are even a little tired

•

Always come all the way back before you start again

•

It is more important to be accurate and notice more places than to do much and in a hurry

Scan Therefore, the scan has to focus on: • Contact with the floor • Comparing Left and Right Does one side feel: o Longer /Shorter, o Wider/Narrower, o More/Less Comfortable, o Closer /Farther from the floor, o Have a clearer Shape, o Lighter / Heavier, o Larger /Smaller?

18- FLEXORS

Position 1 • Lie on your back • Bend your knees - with your feet on the floor and knees pointing to the ceiling • Place your left hand under your head where the head is touching the floor • Raise your Left foot a little from the floor so that you can • Get hold of your Left lower leg with your Right hand (Specify: Place your hand in front and below the Left knee. You may need to repeat that it is 'in front below' not 'under' the knee) Movement 1 • In small movements, bring your left knee toward* the Left elbow and the Left elbow toward the knee. *Note: It is important to say toward and not 'to': sometimes you need to say "they must not touch" IBTs

•

•

As you do the movement, what moves toward the floor and what moves away from the floor? Or/and: What presses to the floor and what gets lighter on the floor?

FLEXORS- 19

Rest 1 (always scan position) • Feel the contact of your body with the floor: look for any differences between the sides - in length, width, comfort, closeness to the floor, clarity, weight, size. Resume Position 1 • Same as above Resume Movement 1 • Same as above IBTs

•

Rest •

When do you breath in and when do you breath out?

Same as above

Movement 1 • In small movements, bring your left knee toward* the Left elbow and the Left elbow toward the left knee. IBTs

• •

Rest •

Which places get closer together and which get farther apart? Or/and: Which distances get shorter and which get longer?

Same as above

20 - FLEXORS

Note: After a few movements and when you

can see that they are noticing a little, you can gradually give suggestions: •

You know that the elbow and knee go together and apart

•

What about the chin and the chest?

•

What about the length of the spine in front and behind?

•

What about the tailbone head?

•

Forehead from chest?

•

From the belly?

•

From the pelvis?

•

Etc ...

from the

FLEXORS- 21

22

Extensors Key Principles: • • •

Differences Imagination: the power of mental rehearsal Go in another direction (for Variation 1)

Outline of Sequence: Each of the following has the same variations of positions: • Initial movement • Variation l - Side to Side • Variation 2 - Hand meets head • Variation 3 - The power of thinking

EXTENSORS - 23

Intermezzos - to be inserted during rests *Note on Rests/Intermezzos: Because we are using the back extensors in this ML, it is important to incorporate a short flexor movement in every rest period. During the rest periods, after you give time to feel differences, use the same movement during the first few rests, then you can alternate or add another as the lesson progresses, for variety:

Intermezzo 1 • Bend your legs • Raise your feet from the ground • From the outside of your knees put your elbows behind them and feel how the middle of your back presses to the floor. • Rock a little from side to side • Bring your hands down. Lengthen your legs and rest. Alternate for later:

Intermezzo 2 • Bend your knees and get hold of your feet (or your ankles if you can't reach) from inside the legs. • Roll a little from side to side, with your head resting on the ground • Let go of the feet. Put your arms down, lengthen the legs and rest.

24 - EXTENSORS

Reference Points *Note on Reference Points: We use Reference Points to provide students with the opportunity to track changes as the ML proceeds. Begin this ML with a Reference Point Check

Reference Position • Lie on your front • Elbows bent and forehead on your hands • Legs straight Reference Movement • Look up at the wall in front of you and make a mental mark you can remember at the highest place on the wall.

Scan Just as with the Flexors and Twist on the Back, it is helpful if the scan is focused on: • Contact with the floor • Comparing Left and Right o Choose 3 of the following: Does one side feel ... ■ longer/ shorter, wider /narrower, ■ more/less comfortable, closer /farther from the floor, ■ have a clearer shape, lighter /heavier, larger /smaller ■

■

■ ■

EXTENSORS- 25

Initial Movement Position 1 • Lie on your front • Right leg straight • Left leg bent comfortably on the side • Place your Left hand over your Right hand • Place your Right cheek or ear on your Left hand (Suggestion: "You are looking at your left elbow or Your nose is pointing at your left elbow.") Movement 1 • In small movements, and together with your Left hand and arm, raise your head a little and bring it back down. IBTs

Incorporate two ideas: What changes on the floor and In which sequence Note: In this lesson we particularly focus on Less is More principle • As you do the movement, what gets heavier toward the floor and what gets lighter from the floor? Or/and: What presses to the floor and what gets lighter on the floor? • In what sequence and do you feel yourself 'peeling off or 'lifting away from' the floor and what is the sequence of coming back to rest on it? • When do you breath in and when do you breathe out?

26 - EXTENSORS

Rest •

Feel the contact of your body with the floor and look for any differences between the sides - in length, width, comfort, closeness to the floor, clarity, weight, size

Intermezzo 1 • Bend your legs • Raise your feet from the ground • From the outside of your knees put your elbows behind them and feel how the middle of your back presses to the floor. • Rock a little from side to side • Bring your hands down. Lengthen your legs and rest. Resume Position 1 • Lie on your front • Right leg straight • Left leg bent comfortably on the side • Place your Left hand over your Right hand • Place your Right cheek or ear on your Left hand (Suggestion: "You are looking at your left elbow or Your nose is pointing at your left elbow.") Resume Movement 1 • In small movements, and together with your Left hand and arm, raise your head a little and bring it back down.

EXTENSORS- 27

IBTs

• • • •

Rest •

When do you breathe in and when do you breath out? What presses the floor and what peels off, or moves away, from the floor What gets longer and what gets shorter? After a few movements add: 'What happens if you can breathe out each time you raise your head?'

Feel the contact of your body with the floor and look for any differences between the sides - in length, width, comfort, closeness to the floor, clarity, weight, size

Intermezzo 1 • Same as above Position 1 - B (other side) • Lie on your front • Left leg straight • Right leg bent comfortably on the floor • Place your Right hand over your Left hand • Place your Left cheek or ear on your Right hand (Suggestion: "You are looking at your right elbow or Your nose is pointing at your right elbow.") Movement 1 - B • In small movements, with the help of your Right hand and arm, raise your head a little and bring it back down. 28 - EXTENSORS

IBTs

• •

What presses to the floor and what leaves the floor? Which places get shorter and closer together, and which places get longer and farther apart?

Note: You can give some 'clues', such as the distance of: • The back of your head from your feet behind and • Your nose from your feet through the front • Your chin from your chest • The ribs in front and behind • The head from the pelvis Rest •

Feel the contact of your body with the floor: look for any differences between the sides: Length, width, comfort, closeness to the floor, clarity, weight, size.

Intermezzo 1 • Same as above Rest • • •

On the back In standing While walking

EXTENSORS- 29

Position 2 (hands switch) • Lie on your front • Right leg straight • Left leg bent • Right hand on top of Left hand • Right cheek or ear on top of your hand Movement2 • In small movements, with the help of your Right hand and arm, raise your head a little and bring it back down. IBTs

• •

Rest •

What presses to the floor and what leaves the floor? Which places get shorter and closer together, and which places get longer and farther apart?

Feel the contact of your body with the floor: look for any differences between the sides: Length, width, comfort, closeness to the floor, clarity, weight, size.

Intermezzo 1 • Same as above

Position 2 - B (other side) • Right leg bent • Left hand on top of right hand • Left cheek or ear on top of your hands

30 - EXTENSORS

Movement 2 - B • In small movements, with the help of your Left hand and arm, raise your head a little and bring it back down. IBTs

• •

•

Rest •

What presses to the floor and what leaves the floor? Which places get shorter and closer together, and which places get longer and farther apart? When do you breathe in, when do you breathe out?

Feel the contact of your body with the floor: look for any differences between the sides: Length, width, comfort, closeness to the floor, clarity, weight, size.

Intermezzo 1 • Same as above

EXTENSORS- 31

Position 3 (straight legs) • Lie on your front • Lengthen both legs • Left hand over your Right hand • Right cheek or ear on your Left hand Movement3 • In small movements, and together with your Left hand and arm, raise your head a little and bring it back down. IBTs

• • • •

Rest •

How is this different from doing it with the legs bent? What presses the floor and what peels off, or moves away, from the floor? What gets longer and what gets shorter along your body? How do you sense or visualize the twist in the spine?

Same as above

Intermezzo 1 • Same as above Position 3 - B (other side) • Lie on your front • Lengthen both legs • Right hand over your Left hand • Left cheek or ear on your Right hand

32 - EXTENSORS

Movement 3 - B • In small movements, and together with your Right hand and arm, raise your head a little and bring it back down. IBTs

• • • • •

Rest •

How is this different from the first side? What presses the floor and what peels off, or moves away, from the floor? What gets longer and what gets shorter along your body? How do you sense or visualize the twist in the spine? Which side is clearer? easier? lighter?

Same as above

Intermezzo 2 • Bend your knees and get hold of your feet (or your ankles if you can't reach) from inside the legs. • Roll a little from side to side, with your head resting on the ground. • Let go of the feet. Put your arms down, lengthen the legs and rest.

EXTENSORS- 33

Position 4 • Left leg bent • Right hand on top • Left cheek or ear on hands Movement4 • In small movements, with the help of your Right hand and arm, raise your head a little and bring it back down. IBTs

• • •

Rest •

What presses the floor and what peels off, or moves away, from the floor? What gets longer and what gets shorter along your body? How do you sense or visualize the twist in the spine?

Same as above

Intermezzo 2 • Same as above Position 4 - B (other side) • Right leg bent • Left hand on top • Right cheek on hands Movement 4 - B • In small movements, with the help of your Left hand or arm, raise your head a little and bring it back down.

34 - EXTENSORS

IBTs

• • •

What presses the floor and what peels off, or moves away, from the floor What gets longer and what gets shorter along your body? How do you sense or visualize the twist in the spine?

Reference Point Check • Look up on the wall in front and notice how high you can see. • Find your original place and move between the two points to find out what you have added. IBTs

• Which areas along your body do you feel you are using now which you were not using for the first point? • What have you added? • Is it easier doing this breathing in or out? Rest / Intermezzo / Rest • On the back • In standing • While walking

EXTENSORS- 35

Variation 1 Position 5 (Same as Position 1) • Lie on your front • Right leg straight • Left leg bent comfortably on the side • Place you r Left hand over your Right hand • Place your Right cheek or ear on your Left hand Movement 5 • In small movements, raise your head a little and together with your left hand and arm, slide it forward and back - from side to side parallel to the ground IBTs

• Keep the orientation of the head as it is and parallel to the floor - if you feel you change the angle of the head come back. • Where along your body do you feel movement? • Which places along your body get close together and which places get longer and farther apart? • Notice you r breathing

Rest •

Feel the contact of your body with the floor: look for any differences between the sides: Length, width, comfort, closeness to the floor, clarity, weight, size.

Intermezzo (Choose 1 or 2) 36 - EXTENSORS

Position 5 - B (other side) • Lie on your front • Right leg bent comfortably on the side • Place your Right hand over your Left hand • Place your Left cheek or ear on your Right hand Movement 5 - B • In small movements, raise your head a little and together with your left hand and arm, slide it forward and back - from side to side parallel to the ground IBTs

• Keep the orientation of the head as it is and parallel to the floor - if you feel you change the angle of the head come back. • Where along your body do you feel movement? • Which places along your body get close together and which places get longer and farther apart? • Notice your breathing

Reference Point Check • Look up on the wall in front and notice how high you can see. • Find your original place and move between the two points to find out what you have added. IBTs

• Which areas along your body do you feel you are using now which you were not using for the first point? EXTENSORS- 37

• What have you added? • Is it easier doing this breathing in or out?

Rest • Same as above Intermezzo (Choose 1 or 2) Note: Continue with the alternate leg, arm and head positions, as in Movements 1-5, but slid ing/transposing the head forward and back. This continues to soften the ribs, increasing the ability to raise the head, thereby incorporating the principle Go in Another Direction.

Position 1

Position 1 - B

Left leg bent Left hand on top Ri,qht cheek on hands

Right leg bent Right hand on top Left cheek on hands

Position 2

Position 2 - B

Left leg bent Right hand on top Ri,qht cheek on hands

Right leg bent Left hand on top Left cheek on hands

Position 3

Position 3 - B

Straight legs Left hand on top Ri,qht cheek on hands

Straight Legs Right hand on top Left cheek on hands

Position 4

Position 4 - B

Left leg bent Right hand on top Left cheek on hands

Right leg bent Left hand on top Riqht cheek on hands

38 - EXTENSORS

Variation 2 Position 6 (Same as Position 3) • Lie on your front • Lengthen both legs • Place your Left hand over your Right hand • Place your Right cheek or ear on your Left hand Movement6 • In small movements, with the help of your left hand and arm, raise your head a little • Detach your head from your hand and raise it a tiny bit more • Bring the hand toward your ear • Detach your head again and continue separating and bringing your head and hand together several times then bring them back down together IBTs

• • •

Rest •

What goes toward and what leaves the floor? What gets long-short? When do you breathe in and out?

Same as above

Intermezzo (Choose 1 or 2) Note: You can continue this concept with any of the above combinations and variations of bent leg, straight legs and alternating arms. EXTENSORS- 39

Variation 3 Position 7 • Lie on your front • Lengthen both legs • Lengthen both arms above you on the floor (you can bend your elbows a little if necessary) • Place your forehead on the floor Movement 7 • Think of strings attached to heels, elbow, back of head, being pulled from above, like a puppet. • When this thought is clear, raise all 5 points together, as if someone is pulling them from above you at the same time IBT • What gets pressed to the floor? • What along your whole body do you get shorter, comes together, and where do you get longer?

Reference Point Check • Look up on the wall in front and notice how high you can see. • Find your original place and move between the two points to find out what you have added.

40 - EXTENSORS

IBTs • Which areas along your body do you feel you are using now which you were not using for the first point? • What have you added? • Is it easier doing this breathing in or out?

Rest • Same as above

Intermezzo (Choose 1 or 2) Rest • • •

On the back In standing While walking

EXTENSORS- 41

42

Twist on the Back Key Principles: • Distribution of Work • Less is More

Scan • On your back

Part 1: Le.gs Position 1 • Lie on your back • Bend your knees • Place your Left leg over the Right leg so your Left knee is over the Right knee • Place your Right leg where you feel comfortable and balanced Movement 1 • Slowly tilt both legs to the Left (to the side of the leg that is on top) • Do this in a range that is easy and • Return so both knees again point to the ceiling

TWIST ON THE BACK- 43

IBTs

•

Rest • • •

Notice how, as you move, some places leave the floor and some places roll toward the floor (or: some places press to the floor)

Lengthen your legs Feel the contact of your body with the floor Notice and feel any differences along your body: between the sides and in relation to what you felt earlier

Resume Position 1 • Lie on your back • Bend your knees • Fold your left leg over the right Resume Movement 1 • Same as above IBTs

• •

Rest •

As the movement progresses , where do you feel movement? How far along your body does this movement reach?

Same as above

44 - TWIST ON THE BACK

Resume Position 1 • Same as above Resume Movement 1 • Same as above IBTs

•

Rest •

What is the sequence in which the movement progresses through your body - how far up and how far down?

Same as above

TWIST ON THE BACK - 45

Position 1 - B (other side) • Lie on your back • Bend you r knees • Place your Left leg over the Right leg so your Left knee is over the Right knee • Place your Left leg where you feel comfortable and balanced Movement 1 - B • Slowly tilt both legs to the Right (to the side of the leg that is on top) • Do this in a range that is easy and • Return so both knees again point to the ceiling IBTs

•

Rest •

Notice how, as you move, some places leave the floor and some places roll toward the floor (or: some places press to the floor)

Same as above

Resume Position 1 - B •

Same as above

Resume Movement 1 - B • Same as above

46 - TWIST ON THE BACK

IBTs • As the movement progresses, where do you feel movement? • How far along your body does this movement reach? Rest • Same as above Resume Position 1 - B • Same as above Resume Movement 1 - B • Same as above

IBTs • What is the sequence in which the movement progresses through your body - how far up and how far down? Rest •

Same as above

After Rest 3 • Slowly roll to your side and stand. • Feel the contact of your feet with the floor: Does one feel steadier? • Turn to look around you: Which side is easier? • What is the difference between the sides: Does one side feel wider, lighter, more comfortable?

TWIST ON THE BACK - 47

Part 2: Arms Position 3 • Lie on your back • Lengthen your legs • Raise your arms to the ceiling, elbows straight, palms together as for clapping • Making a triangle with your arms Movement 3 • Keeping your elbows straight, tilt the triangle to the Right and return to the middle • Move to the side as long as your elbows stay straight. Once you need to bend either elbow, return to the middle. IBTs

• • •

Rest • •

What moves or rolls towards the floor and what leaves the floor? How far along your body do you feel the movement? Which areas along your body come closer together and which go farther apart?

Lower your arms and put them by your sides Notice the contact with the floor - where do you feel wider, flatter, heavier?

Resume Position 3 • Same as above

48 - TWIST ON THE BACK

Resume Movement 3 • Same as above IBTs

•

•

•

Rest •

How do the ribs on both sides accommodate this turn and adjust to the floor? What do you feel in the chest, clavicles and chest bone? In which directions do they move? How far down your body do you feel a connection to this movement?

Same as above

Position 3 • Lie on your back • Lengthen your legs • Raise your arms to the ceiling, elbows straight, palms together as for clapping, making a triangle Movement 3 - B • Keeping your elbows straight tilt the triangle to the Left and return to the middle IBTs

• • •

What moves or rolls towards the floor and what leaves the floor? How far along your body do you feel the movement? Which areas along your body come closer together and which go farther apart? TWIST ON THE BACK - 49

Rest •

Same as above

Resume Position 3 • Same as above Movement 3 - B • Same as above (to the Left) IBTs •

• •

Rest •

How does this side compare to the other: easier, farther, lighter, farther down your body? What do you feel in the contact with the floor? What do you feel in front: chest, clavicles and chest bone? In which directions do they move?

Same as above

Position 4 • Lie on your back • Bend your knees • Raise your arms making a triangle

toward

the

ceiling,

Movement4 • Keeping your knees toward the ceiling tilt your arms to the Right • Move to the side as long as your elbows stay straight. Once you need to bend either elbow, return to the middle. 50 - TWIST ON THE BACK

IBTs

• • •

What moves toward the floor and what lifts way from the floor? How far down your body do you sense a connection to the movement? Can you sense changes of contact with floor all the way to your feet?

Rest • Lower your arms and put them by your sides • Listen to your body, notice, feel the contact with the floor Resume Position 4 • Same as above Movement 5 • Tilt your arms to the Right • When you reach your comfortable limit lengthen your Right leg • Notice if you can lower your arms a little further IBTs

• •

Where along your body do you feel you have let go, lengthened What and where have things changed in the contact with the floor as a result of the lengthening of the leg?

TWIST ON THE BACK - 51

Remain in this position (with your Right leg lengthened)

Movement6 • Keeping your arms where they are, bend your Right leg with your knee pointing to the ceiling and foot on the floor. IBTs

•

•

Where do you feel you have re-organized, reconfigured, let go, in order to leave the arms in the new position? Where along your body did you get longer and which areas have become softer, or closer together?

Resume to Position 4 (knees bent) • Same as above Resume Movements 5 and 6 several times • Same as above IBTs

•

•

Rest • •

Where have you changed things in order to take your arms farther: where along your body do you let go each time? What feedback do you get from the floor?

Lower your arms and put them by your sides Listen to your body, notice, feel the contact with the floor

52 - TWIST ON THE BACK

Resume Position 4 • Same as above Movement 7 • Move between the first place you could reach and your new place and feel the areas that you have now added and include in the movement, which you were holding before. IBTs

•

• Rest • •

•

Where have you changed things in order to take your arms farther: where along your body do you let go each time? What feedback do you get from the floor?

Return to the middle Lengthen your legs and bring your arms to the floor beside you Look and feel and compare differences between the your left and right

TWIST ON THE BACK - 53

Repeat to the Left Resume Position 4 • Lie on your back • Bend your knees • Raise your arms making a triangle

toward

the

ceiling,

Movement9 • Keeping your knees toward the ceiling tilt your arms to the Left • Move to the side as long as your elbows stay straight. Once you need to bend either elbow, return to the middle. IBTs •

• •

Rest • •

What moves toward the floor and what lifts way from the floor? How far down your body do you sense a connection to the movement? Can you sense changes of contact with floor all the way to your feet?

Lower your arms and put them by your sides Listen to your body, notice, feel the contact with the floor

Resume Position 4 • Same as above

54 - TWIST ON THE BACK

Movement 10 • Tilt your arms to the Left • When you reach your comfortable limit lengthen your Left leg • Notice if you can lower your arms a little further IBTs

• •

Where along your body do you feel you have let go, lengthened What and where have things changed in the contact with the floor as a result of the lengthening of the leg?

Remain in this position (with your Left leg lengthened) Movement 11 • Keeping your arms where they are, bend your Left leg with your knee pointing to the ceiling and foot on the floor. IBTs

•

•

Where do you feel you have re-organized, reconfigured, let go, in order to leave the arms in the new position? Where along your body did you get longer and which areas have become softer, or closer together?

Resume to Position 4 (knees bent) • Same as above Resume Movements 10 and 11 several times TWIST ON THE BACK - 55

IBTs

•

•

Rest • •

Where have you changed things in order to take your arms farther: where along your body do you let go each time? What feedback do you get from the floor?

Lower your arms and put them by your sides Listen to your body, notice, feel the contact with the floor

Resume Position 4 • Same as above Movement 12 • Move between the first place you could reach and your new place and feel the areas that you have now added and include in the movement, which you were holding before. IBTs

•

•

Rest • • •

Where have you changed things in order to take your arms farther: where along your body do you let go each time? What feedback do you get from the floor?

Return to the middle Lengthen your legs and bring your arms to the floor beside you Look and feel and compare differences between the your left and right

56 - TWIST ON THE BACK

Note: The next steps to this ML are 1. Where do you look? 2. Knees and arms in opposite directions a. Key Principle for Movements & IBTs - Precision (Start and end the movement from both sides at precisely the same instance. Emphasis on timing, not quantity.)

TWIST ON THE BACK - 57

58

Pelvic Clock/ 6 & 12 In lying

Key Principles: • Imagination • Quality of Movement

Scan: • On the back

Position 1 • Lie on your back • Lengthen your arms and legs Movement 1 • Slowly bend your knees and straighten them again. IBTs

•

Rest • •

Notice which areas of your back get closer to the floor and which leave the floor, as you bend and straighten your legs

Lengthen your legs Notice the contact with the floor PELVICCLOCK - 59

Position 2 • Bend your knees, with your feet pelvic width apart on the floor Movement2 • Press your lumbar area (or belt) to the floor and return to the starting position. IBTs

• •

Rest • •

Where along your body do you feel movement? What moves closer to the floor and what moves away from the floor?

Lengthen your legs Notice the contact with the floor

Position 2 • Bend your knees, with your feet pelvis width apart on the floor • Imagine that you are lying on the dial of a clock, where 12 o'clock is toward your head and 6 o'clock is below your feet Movement3 • Lift (or arch) your belt area away from the floor and roll your pelvis toward the tailbone, toward 6 o'clock, then return to the neutral position. IBTs

• •

How far along your body do you feel a connection to this movement? Where is the middle of your dial?

60 - PELVICCLOCK

Rest • •

Lengthen your legs. Look for differences: Is there an area that is clearer, lighter, longer, wider?

Resume Position 2 • Same as above Movement4 • The middle of your pelvis is the centre of the clock • Move from the middle down to 6 o'clock and up to 12 o'clock

IBTs • Can you move the same distance from the middle to 12 o'clock and from the middle to 6 o'clock? • Make both directions the same as the shorter one • Notice your breathing Rest •

Same as above

Resume Position 2 • Same as above Resume Movement 4 • Same as above

PELVICCLOCK - 61

IBTs • •

•

How far up and where along your whole body do you feel movement? Follow the sequence of the movement: which places in your body becomes engaged and in what order? Follow this sequence in both directions: is it the same? Where is it clearest?

Rest

• • • •

Look for differences: weight, width, comfort, length, lightness On the back In standing While walking

62 - PELVICCLOCK

clarity,

Diagonals Key Principles: • Imagination / Power of Thinking • Distribution of Work

Scan • On the back

Position 1 • Lie on your back • Bend your knees and put your feet on the floor in a comfortable position • Place both arms above you, elbows more that is wherever or less straight comfortable - If you find this strenuous, you can make your position more comfortable by lowering the arms or by placing support under your wrists Movement 1 • Lengthen your Right hand on the floor, as if to reach an object just beyond your reach and return.

DIAGONALS- 63

IBTs •

• •

Rest • •

Stay in your range of comfort, even if you can only move a tiny bit How far along your arm, shoulder, body, do you feel this movement reaches? Observe and sense this on the return as well

Lengthen your arms along your body Compare the sides

Resume Movement 1 • Same as above IBTs •

•

•

Rest • • •

How far along your arm, shoulder, body, do you feel this movement reaches? Follow the sequence of the places along your body that get engaged/ involved in this movement and in the return When you lengthen your arm, to what direction can you feel your body lengthening?

Lengthen your arms along your body Compare the sides Has anything changed since the last rest

64 - DIAGONALS

Resume Movement 1 • Same as above IBTs

• •

Rest • • •

Can you sense a line that goes through the chest, ribs and pelvis to the legs and feet? Push once with the left foot and once with the right foot: which foot makes the lengthening easier or clearer

Lengthen your arms along your body Compare the sides Has anything changed since the last rest?

Resume Position 1 • Same as above Movement2 • Do the same movement with the Left arm IBTs

• •

• •

Rest •

How far down along your body do you feel this movement? What is the sequence of the movement as Pay attention while it progresses? lengthening and while returning How is this different from the other side? Compare the ease, clarity, distance on the floor, areas that it reaches along the body

Same as above

DIAGONALS- 65

Repeat Movement 1 (right arm) & Movement 2 (left arm) IBTs •

• • •

You can repeat some previous IBT and add: Is the back of your hand making a straight line on the floor? What is the path / shape you draw on the floor with the back of your hand? Is it the same in lengthening and in returning?

Rest •

Look for differences between the sides

Resume Movement 1 & 2 IBTs • • •

Compare the left and right sides Which is easier, clearer, lighter? How far along and down the body do you feel this movement reaches or affects?

Rest •

Same as above

66 - DIAGONALS

Resume Position 1 • Same as above Movement 3 • Lengthen once with the right hand and once with the left IBTs

• • • • •

•

Rest • •

As you lengthen the right arm, does the left arm move on the floor? When you lengthen the left, does the right arm move? Notice how when one arm gets longer, the other side shortens Which side is it easier to lengthen and which side is it easier to shorten? What stops you from lengthening further: the side lengthens, or the opposite side finding it difficult to shorten? Can the sides help each other?

On the back In standing

DIAGONALS- 67

Position 2 • Lie on your back with your legs straight • Arms by your side Movement4 • Lengthen the Left heel along the floor, as if to push a pedal or draw a line on the ground IBTs

• • • •

Rest •

Where do you feel movement? How far up your body do you know you are lengthening the heel and leg? What is the farthest place up where you feel movement in response to it? Follow the sequence during the lengthening and especially on the return Same as above

Resume Position 2 • Same as above Movement 5 • Lengthen the Right heel along the floor IBTs

• • •

Compare: ease, clarity, distance on the floor, how far up the body Notice how each side can help the other Which side is easier to shorten and which side is easier to lengthen : is it because the other side won't help by shortening or lengthening?

68 - DIAGONALS

Rest •

Same as above

Resume Position 2 • Same as above Movement6 sides in • Alternate shortening the legs

lengthening

and

IBTs

• • •

•

Rest • • •

Observe how when one side shortens the other lengthens Which side is easier to lengthen and which side is easier to shorten? What stops you from lengthening further: the side lengthens, or the opposite side finding it difficult to shorten? Can the sides help each other?

On the back In standing While walking

DIAGONALS- 69

70

Sitting back on the Heels Key Principles: • Relationship to the environment Movement Focus • Connection head-spine-pelvis

Scan •

On the back

Scan IBTs • Length and relationship of 5 lines • Notice / follow / feel what touches the floor and what is away from the floor

Position • Stand on your hands and knees • Place your knees comfortably apart, about the width of your pelvis • Hands aligned with your shoulders • Knees aligned with the hip-joints • Allow your head to hang freely

SITTING BACKON THE HEELS - 71

IBTs •

How is your weight distributed between your hands and knees? • More on the hands? • More on the knees? • More on one side? • Can you make it even?

Movement 1 • Slowly move your pelvis in a direction between your feet - and return IBT

• •

•

Rest • • •

No need to go all the way What changes in the contact with the floor? Does the weight distribution on your hands and knees change? Notice these shifts on the way there and the way back.

On your back Compare the lengths and clarity of your 5 Lines Notice what touches the floor and what is away from the floor

Resume Position • Same as above Resume Movement 1 • Same as above

72 - SITTING BACKON THE HEELS

IBTs. • Think of (imagine) a line going straight down from your tailbone to the ground is it making a straight line on the floor as you go back and return? your weight • Continue to monitor distribution on your hands and knees. • When do you breath in and when do you breath out? Rest •

Same as above

Resume Position • Same as above Resume Movement 1 • Same as above

IBTs weight the to monitor • Continue distribution on the hands and knees during the movement • At the same time, think of the lines from your hands to your pelvis - what gets longer and what gets shorter • Sense and observe these lines in front and behind Rest •

Same as above

SITTING BACKON THE HEELS- 73

Resume Position • Same as above Movement2 • Direct your pelvis toward the Right heel and return IBTs

• •

• •

Rest •

Sense changing contact with the floor Which places in your body get closer together and shorter, which go farther apart, become longer? Remember there is no need to go all the way Monitor the return

Same as above

Resume Position • Same as above Repeat Movement 2 • Same as above IBTs

•

•

Rest •

Does the position of your head change in relation to your shoulders? If so, which ear gets closer to which shoulder?

Same as above

74 - SITTINGBACKON THE HEELS

Resume Position • Same as above Movement 2 - B • Direct your pelvis as if to sit on your Left heel. IBT • •

•

Rest •

Sense changing contact with the floor Which places in your body get closer together and shorter, which go farther apart, becoming longer? How is the position of the head in relation to your shoulders?

Same as above

Resume Position • Same as above Movement3 • Direct our pelvis once to the Left heel and once to the Right heel IBTs

• •

•

Which side is easier, clearer, lighter? to the Continue to pay attention connection between the clarity and precision of your lines to the changing distribution of weight on the hands and knees. How can you make it equally easy, clear and precise on both sides? SITTING BACKON THE HEELS- 75

Rest

• • •

On the back In standing While walking

76 - SITTINGBACKON THE HEELS

Lengthening the Arms Key Principles: • Distribution of work Movement concept/ focus • Differentiating shoulder and shoulder blade movement from rolling the whole body like a door on a hinge. •

At some point the weight does shift on the ground - so at what point does that happen? What makes it happen? Is it instead of differentiating?

Scan • On the back Position 1 • Lie on your Left side • Bend your knees keeping your legs together • Lengthen your Left arm on the floor in front of you, palm up • Place your Right hand on top of your Left (Some people may need something under their head) LENGTHENINGTHE ARMS - 77

Movement 1 • Slide your Right hand up and down your Left arm: toward your shoulder and down again. • Your body remains as quiet as you can, so in order reach up and down your Left arm, you can bend and straighten your Right elbow . IBTs • •

Rest •

Where do you feel movement? At what point do you feel a shift of weight on the floor?

On the back

Resume Position 1 • Same as above Movement2 • In small movements, continue sliding your Right hand forward, beyond the Left palm in a straight line on the floor, and slowly return IBTs • •

•

Stay within your range of comfort How far can you go with minimal change of weight on the ground? When you change your weight on the floor and start rolling forward, stop and return

78 - LENGTHENINGTHE ARMS

•

Rest • •

How far along, and where in your body do you feel this movement? In front? Behind? How far up and down your body?

On your back Look for differences between the sides

Resume Position 1 • Same as above Resume Movement 2 • In small movements, slide your Right hand forward on the floor, over the Left, in a straight line and back again IBTs •

• •

Rest • •

What do you feel changes on the floor: when are you lengthening the arm and when do you start rolling or shifting your weight on the floor? Which places along your body get closer together and which go farther apart? or: Which distances along your body get shorter and which get longer?

On your back Look for differences between the sides

LENGTHENINGTHE ARMS - 79

Repeat on the other side Position 2 • Lie on your Right side • Bend your knees keeping your legs together • Lengthen your Right arm on the floor in front of you, palm up • Place your Left hand on top of your Right Movement3 • Slide your Left hand up and down your Right arm: toward your shoulder and down again. • Your body remains as quiet as you can, so in order reach up and down your Right arm, you can bend and straighten your Left elbow. IBTs • Where do you feel movement? • At what point do you feel a shift of weight on the floor?

Rest •

On the back

Resume Position 2 • Same as above Movement4 • In small movements, continue sliding your Left hand forward, beyond the Right palm in a straight line on the floor, and slowly return 80 - LENGTHENINGTHE ARMS

IBTs

• • •

•

Rest • •

Stay within your range of comfort How far can you go with minimal change of weight on the ground? When you change your weight on the floor and start rolling forward, stop and return How far along, and where in your body do you feel this movement? In front? Behind? How far up and down your body?

On your back Look for differences between the sides

Resume Position 2 • Same as above Resume Movement 4 • In small movements, slide your Left hand forward on the floor, over the Right, in a straight line and back again IBTs

•

• •

Rest •

What do you feel changes on the floor: when are you lengthening the arm and when do you start rolling or shifting your weight on the floor? Which places along your body get closer together and which go farther apart? or: Which distances along your body get shorter and which get longer? Same as above LENGTHENINGTHE ARMS - 81

Position 3 • Lie on your Left side • Bend your knees keeping your legs together • Lengthen your Left arm in 90 degrees to your body, palm up • Lengthen your Right arm on the floor in 45 degrees up, between your head and shoulder, palm down Movement 5 • Gently continue the line, lengthening your Right hand in a 45 degree angle up and return IBTs •

•

•

Rest • •

Where along your body do you feel the movement? What do you feel on the floor? Can you monitor where you move the shoulder and shoulder blade along the ribs versus rolling your body? What is the sequence in going forward and the sequence of the return?

On your back Look for differences between the sides

82 - LENGTHENINGTHE ARMS

Repeat on the other side Position 4 • Lie on your Right side • Bend your knees keeping your legs together • Lengthen your Right arm in 90 degrees to your body, palm up • Lengthen your Left arm on the floor in 45 degrees up, between your head and shoulder, palm down Movement6 • Gently continue the line, lengthening your Left hand in a 45 degree angle up and return IBTs

• •

•

Rest • •

Where along your body do you feel the movement? What do you feel on the floor? Can you monitor where you move the shoulder and shoulder blade along the ribs versus rolling your body? What is the sequence in going forward and the sequence of the return?

On your back Look for differences between the sides

LENGTHENINGTHE ARMS- 83

Position 5 • Lie on your Right side • Bend your knees keeping your legs together • Lengthen your Right arm on the floor in front of you, palm up • Place your Left hand at 45 degree angle downward between your Right arm and your legs, palm down Movement 7 • In small movements, lengthen your Left hand in that 45 degree angle and return IBTs

• •

•

Rest • •

Where along your body do you feel movement, how far down? What is the sequence of areas of your body that get included in the movement on the way down and on the return? Where do you feel changes in place that press to the floor and places that roll or peel away from the floor?

On your back Look for differences between the sides

84 - LENGTHENING THE ARMS

Repeat on the other side Position 6 • Lie on your Left side • Bend your knees keeping your legs together • Lengthen your Left arm on the floor in front of you, palm up • Place your Right hand at 45 degree angle downward between your Left arm and your legs, palm down Movement7 • In small movements, lengthen your Right hand in that 45 degree angle and return IBTs • Where along your body do you feel movement, how far down? • What is the sequence of areas of your body that get included in the movement on the way down and on the return? • Where do you feel changes in place that press to the floor and places that roll or peel away from the floor?

Rest • •

On your back Look for differences between the sides

LENGTHENING THE ARMS - 85

Resume Position 1 • Lie on your Left side • Bend your knees keeping your legs together • Lengthen your Left arm on the floor in front of you, palm up • Place your Right hand on top of your Left Movement8 • In small movements lengthen your Right hand and arm on the floor in as many fine lines as you can between your Left hand and up toward your head. IBTs • What moves away from the floor and what gets closer and presses to the floor? • How far along your body do you feel movement? • Which directions are clearest and easiest for you to explore? Rest •

On your back

86 - LENGTHENING THE ARMS

Repeat on the other side Resume Position 2 • Lie on your Right side • Bend your knees keeping your legs together • Lengthen your Right arm on the floor in front of you, palm up • Place your Left hand on top of your Right Movement9 • In small movements lengthen your Left hand and arm on the floor in as many fine lines as you can between your Right hand and up toward your head. IBTs

• • •

Rest •

What moves away from the floor and what gets closer and presses to the floor? How far along your body do you feel movement? Which directions are clearest and easiest for you to explore?

On your back

LENGTHENINGTHE ARMS - 87

Resume Position 1 • Lie on your Left side • Bend your knees keeping your legs together • Lengthen your Left arm on the floor in front of you, palm up • Place your Right hand on top of your Left Movement 10 • Lengthen your Right hand and arm on the floor in as many fine lines as you can between your Left hand and toward your legs. IBTs

• • •

Rest •

What moves away from the floor and what gets closer and presses to the floor? How far along your body do you feel movement? Which directions are clearest and easiest for you to explore?

On your back

88 - LENGTHENING THE ARMS

Repeat on the other side Resume Position 2 • Lie on your Right side • Bend your knees keeping your legs together • Lengthen your Right arm on the floor in front of you, palm up • Place your Left hand on top of your Right Movement 11 • Lengthen your Left hand and arm on the floor in as many fine lines as you can between your Right hand and toward your legs.

IBTs • What moves away from the floor and what gets closer and presses to the floor? • How far along your body do you feel movement? • Which directions are clearest and easiest for you to explore? Rest •

On your back

LENGTHENING THE ARMS - 89

Position 7 • Lie on your Right side • Bend your knees keeping your legs together • Place your Right arm comfortably on the floor in front • Place your Left arm behind you, close to you back, wherever you can comfortably touch the floor Movement 12 • Explore whatever you can feel with your hand behind: the texture of your mat, areas of your back, down, up, far and close • You can bend your elbow, do anything you need to do in order to sense everything you can behind you. IBTs •

• •

•

Rest •

Really sense the textures under your fingertips - Feel as much as you can . Where do you feel movement along your body? Along your whole body, which place get far apart, longer, and which areas gets shorter, close together? Monitor softness in your breathing and your jaw

On your back

90 - LENGTHENINGTHE ARMS

Repeat on the other side Position 8 • Lie on your Left side • Bend your knees keeping your legs together • Place your Left arm comfortably on the floor in front • Place your Right arm behind you, close to you back, wherever you can comfortably touch the floor Movement 12 • Explore whatever you can feel with your hand behind : the texture of your mat, areas of your back, down, up, far and close. IBTs

• • •

•

Rest •

Really sense the textures under your fingertips - Feel as much as you can. Where do you feel movement along your body? Along your whole body, which place get far apart, longer, and which areas gets shorter, close together? Monitor softness in your breathing and your jaw

On your back

Note: This can develop to full circles.

LENGTHENINGTHE ARMS - 91

92

Head Up & Down Key Principles: • Distribution of work • Quality of Movement Movement Concepts/Focus: • Connection between head and pelvis. • Connection to breathing • Significance of eyes as activating stimulus Psychological aspects: • Eyes and breathing emotional state to creative state

- Moving from visual-construct/

Scan: • In lying • Slowly go through the differences in contact with the floor: talk through areas which touch clearly, feel heavy, comfortable, light, have a clear definition, wide, long

HEAD UP & DOWN - 93

Position • Sit on the floor • Knees apart - soles of the feet face each other with a little space between them • Hands comfortably behind, on either side of the pelvis • Lean lightly on your hands Scan • Feel the pelvis on the floor - compare the sides: weight, area, shape • Feel the pressure of the hands behind on the floor - compare: weight, pressure Movement 1 • Lower your head as if to look at the floor, then raise your head toward the ceiling • Continue this movement slowly

IBTs • Where in your body and how far down, do you feel movement? • Can you sense, listen to, or observe which parts of the spine are involved in this movement? Rest • •

On your back What has changed in the contact with the floor?

94 - HEAD UP & DOWN

Resume Position • Same as above Resume Movement 1 • Same as above IBTs •

When do you breathe in and when do you breathe out?

Note: As you see the students using certain areas, _gradually include details: • As you notice your head moving - where does this movement reach, how far down your neck and spine? • Can you feel anything in the shoulders? Ribs in front and in the back? • How far down the spine do you sense a connection to this movement? Rest • •

On your back Feel differences in the contact with the floor: Width, weight, clarity, comfort, length

Resume Position • Same as above Resume Movement 1 • Same as above

HEADUP & DOWN - 95

IBTs

• • •

Rest • •

Can you feel your weight shifting on the floor? Which areas along your body get closer together, which go farther apart? As you lower and raise the head, pay attention to the relationship between your front and back: where do you get shorter and where do you lengthen?

On your back Look for differences in the contact with the floor

Resume Position • Same as above Movement2 • Shift the weight on your pelvis back and forward over your sitting bones, so that you fold forward and then back, alternately rounding your back and arching your back IBTs

• •

•

What gets pressed to the floor and what leaves the floor? Does the weight on your hands change during the movement? Is it the same on left and right? How far up your body can you feel a connection to the movement?

96 - HEAD UP & DOWN

Rest • •

On your back Feel the contact with the floor along your whole body

Resume Position • Same as above Resume Movement 2 • Same as above IBTs

•

•

•

Rest • •

How is this connected with your breathing: when do you breathe in and when do you breathe out? Notice how the head and pelvis come toward each other - once in front, once behind Can you sense when you get taller and when do you get shorter?

On your back Look for changes in the contact with the floor

Resume Position • Same as above Movement3 • Now simultaneously, when you look down, arch your back and move the pelvis toward the tail bone and when you look up arch your back so the pelvis moves forward toward the pubic bone HEADUP & DOWN - 97

IBTs • Along your spine, as you move, in which direction do the vertebrae move? What sort of shape are they making? • Which areas of your body come close together and shorten? Which move apart and get long? • Notice and feel the lengthening and shortening dialogue between front and back Rest • •

On your back Look for changes in the contact with the floor

Resume Position • Same as above Resume Movement 3 • Lower and raise your head while moving your pelvis forward and back

IBTs • Where are your eyes looking? Do they move with the head, do they follow or do they lead? • Try all three ways and find out which you prefer. Which makes the movement easier, lighter, larger? • What can you discover about the connection between this movement, your breathing, your eyes, the distribution of work along your spine? 98 - HEAD UP & DOWN

Rest • •

•

•

On your back Scan through the contact with the floor and what feels long, wide, light, clear, comfortable In standing, o Contact of feet on the floor, horizon, height, balance. o Shift weight, look up and down, turn around While walking

Resume Position 1 • Same as above Movement 4 - Variation • As you lower your head and round your back, simultaneously guide your eyes to the ceiling • As you raise your head and arch your back, guide your eyes to the floor IBTs

• •

Rest • •

If you find it difficult, take your time to think it through first Notice your breathing as a guide. If it is disrupted, stop at that place, find where you can let go, then resume so that Quality of Movement is consistent On your back Scan through the contact with the floor and what feels long, wide, light, clear, comfortable HEADUP & DOWN - 99

Resume Position 1 • Same as above Movement 1 • • IBTs • •

•

Lower your head as if to look at the floor, then raise your head toward the ceiling Continue this movement slowly

How is it different from the beginning? Can you find 3 things or places you are using differently now than you did at the beginning? What areas of your body are you including now that you did not include at first?

Rest •

•

In standing: o Feel your feet on the floor o Find your horizon o Notice your height o Shift your weight from side to side o Find your middle and look up and down - how does this relate to what you just did on the floor? o Find your center and turn to look over one shoulder and then the other While walking

100 - HEAD UP & DOWN

101

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Made in the USA San Bernardino, CA 27 April 2019

Leora Gaster has been teaching Mind Body As Studies internationally for four decades. founder of MBS Academy, she has conducted trainings for all levels and for multiple professional applications. Leora enhanced her extensive knowledge of MBS work with an NLP Trainer certification, Judo instructor qualifications from Kodokan, Tokyo and a degree in Human Biology from Stanford University.

This collection of Movement Lessonsis a referefKe guide to for anyone presenting Mind Body Studies Movement Lessonsand Feldenl