Objective: Inspired by the Feldenkrais method, the objective is to explore a variety of movements with mindfulness, making decisions based on perpetual feedback, and bodily sensations. The main goal is to enhance self-awareness and develop a better ability to distinguish between beneficial and detrimental actions. When done often, over time, it leads to ingrained improvements in movement and increased self-efficacy.
Duration: 30-35 minutes
Materials Needed:
A yoga mat or a comfortable surface to lie on
A quiet, open space
Non-stinky socks (participants may be more comfortable if shoes are removed)
Exercise Outline:
Warm up (5 Minutes)
Begin by lying down on your back on a comfortable surface
Take deep breaths in and out, focusing on your chest
Breathe in through your nose and out through your mouth. Take as many breaths as needed until your heart rate and breathing has stabilized.
Gently roll your head from side to side, noticing any areas of tension
Perform light stretching with your arms and legs to prepare your body for movement (ex: knee to chest, hamstring stretch, shoulder rolls, etc)
Run through a couple stretches with the participants until satisfied
Twist/Inspired by Feldenkrais (20-25 Minutes)
Reminder: Slow movements help you become more aware of how you move. Naturally, everyone has different levels of flexibility and comfort, so what works for one person could not work for you.
Arm Lifting Movement
Lie on your back with your arms at your sides.
Slowly raise your right arm towards the ceiling, feeling the movement through your shoulder and arm
Lower your arm back down and pay attention to how it feels. Does it hurt? Does it feel sore? Is it relaxing?
Repeat this movement several times, each time adjusting slightly to find a position that feels pleasant and easy
Switch to your left arm and repeat the process
Pelvic Tilts
Still lying on your back, bend your knees so your feet are flat on the ground
Slowly tilt your pelvis upward, arching your lower back slightly
Then, tilt your pelvis downward, flattening your lower back against the ground
Repeat this tilting motion, focusing on the sensations in your lower back and pelvis
Find a rhythm that feels comfortable and easy for you while repeating this motion
Head and Shoulder Movement
Return to a neutral lying position with your legs extended and arms at your sides
Slowly turn your head to the right, feeling the movement through your neck
Return your head to the center and then turn it to the left
Repeat this head-turning motion, finding your own pace and range of motion that feels easy/pleasant
Optional: add shoulder movement– as you turn your head to the right, slightly lift your left shoulder, and vice versa. Explore how this changes the sensations and feel.
Leg Lifts
Lie on your back with your legs extended, arms at your side
First, slowly lift your right leg a few inches off the ground. Notice the effort required in your hip and lower back.
Then, lower your leg back down and repeat several times. Each time, adjust to find a comfortable position
Switch to your left leg and repeat the process
Optional: if you want a challenge– lift one arm and the opposite leg simultaneously, then switch
Side Rolling
Lie on your side with your knees bent
Slowly roll onto your back and then to your other side, acknowledging the movement through your spine
Focus on making the roll smooth and continuous. As you roll, adjust yourself to avoid any strain.
Repeat several times. Encourage the participant to explore different speeds and ranges of motion to find what feels the best for them.
Reflection (5 Minutes)
Sit up on the mat and reflect by asking yourself some questions: What thoughts came up for me during the exercise? How did my body feel during the exercise that I haven’t noticed before? How do I feel now compared to before the exercise?
If extra time, have a group discussion about the questions and share common experiences felt throughout the exercise
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