Do this every 6 months – Basic movement maintenance

Hello.

Welcome or welcome back.

Today we are going through a classic and basic lesson. Basic because it's a

basic lesson. Basic because it's a lesson we need to do once in a while.

Maybe every 6 months. I will lead you through this lesson with questions.

Hope this makes it a bit more interesting, bit more open for you to find your own ways, your own ideas

in a basic structure. We will start by lying on the left side. So, please come to rest on your left side.

[music] [music] The first question I have for you is are you comfortable on your left side or

do you need more pillows?

Are you resting somewhat stable?

Can have a little towel underneath your left side in between your legs.

Just make yourself comfortable.

Maybe have your left arm out in front of you.

So, your head is not blocked by your arm or by your head resting on your arm, but your head can

roll freely forwards and backwards.

And stand your right hand somewhere front of your chest or neck. Where is it comfortable

to stand your right hand? So, that's the question. Where is it comfortable? Where

question. Where is it comfortable? Where

does it make sense? Where do you feel your right hand can stand well?

Feel.

This is all of your right hand, with the the palm, the fingers. How much pressure do you

the fingers. How much pressure do you have against the floor with your hand?

Or if you're making a fist, your fingers.

How do you touch the floor with your right hand?

How's how much weight is on the various parts of your right hand, your thumb.

What is it? What are the parts of your right hand?

Then bring your attention to your right shoulder.

So, the right shoulder, the part where the jacket your your garment, upper garment is resting.

But also your shoulder blade in the back is part of your shoulder.

Yes, the shoulder blade bone.

And the upper arm inside bone. How many bones are there?

inside bone. How many bones are there?

Your clavicle bone.

Feel how your right shoulder is resting.

[snorts] How the weight is transferred through your arm to your right hand on the floor.

And then see if you can slide or move your right shoulder a bit closer to your right ear.

And let go again. Is that Is that even a movement?

How much can you move your right shoulder up?

And let go again. Or is it easier to move it down, to pull your right shoulder down towards your where your right hip?

Which direction does your right shoulder take?

So up towards your head or down away from your head?

Which trajectory is your arm taking? What are

the mechanics? What is moving how much?

How is your shoulder blade moving? Can

we even feel that?

Your right elbow.

Where is it? Is it moving?

In which direction?

Do you like to take short rests in between? Does this help with the

between? Does this help with the movement when you restart the movement?

Then how is it if we place the right arm in a different location?

Behind you.

How is it? Can you stand your right hand behind you on the floor? So, behind your back.

How do you have to place your legs to balance?

Where do you have to place your head so you can stand your right hand behind you on the floor? And

then where did you stand it? How much

pressure do you have against the floor on your hand?

And then when you pull your right shoulder up towards your right ear or down towards your right hip,

how did this movement change with the new position of your right hand?

Would you like to try to stand your hand in front of you again? Just go

ahead.

Or in any other place.

Then take a short rest on your left side.

Ah, just take a rest on the left side.

And then stand your right hand again in front of you, but a little bit further away.

In front of you so that your so that your right arm, your lower arm is standing like a candle.

Vertical.

Or like a pole. Your

right lower arm should be standing like a pillar.

So, that's our setup to move the shoulder forwards.

Can you move the shoulder forwards with your right hand standing?

And how does this movement of the shoulder affect your head? Does your

head roll?

Does your shoulder girdle roll forwards? Does your

upper body start to roll forwards? What

What else is rolling?

[clears throat] Or backwards.

Forwards and backwards. Can you

do both directions?

Can you do the movement of the shoulder in a way that only the shoulder is moving and your upper body and head are not rolling?

Do you have to hold your head and your upper body?

Or can the shoulder girdle and the shoulder slide around your chest?

And then let's take a short rest on the back. We have done four directions of

back. We have done four directions of the shoulders. Would you like to take a

the shoulders. Would you like to take a rest on your back just to feel how is it to rest on the back? How does

the right shoulder feel on the back? So, what

were the movements of the right shoulder? If you review this

shoulder? If you review this by lying on the back, the shoulder up, the shoulder down, forwards, backwards.

Not too much.

[laughter] How do you feel lying down?

Is this a symmetric situation?

Or does your upper right quadrant of your chest feel different than the upper left one? Does your right shoulder feel

left one? Does your right shoulder feel different than your left shoulder?

Let's return onto the left side.

And we need an extra pillow for the right leg.

Extend your right leg downwards.

Your right leg straight down and your left leg bent 90 90.

So, the left leg is as if you would be sitting and the right leg is as if you would be standing. The right leg down and for that

it would be nice to have a pillow so that your right leg can be supported by a pillow.

Or two. And then,

then the pelvis can roll. The pelvis can roll forwards and backwards, can't it?

[snorts] Can it?

So, we will do the same thing with the pelvis what we did with the shoulder.

Forwards and backwards first.

That's the easy one, isn't it? Can you

roll your pelvis forwards?

And can you roll your pelvis back onto lying on your left side and then roll your pelvis further, further, further

backwards.

And as you do this, the question is how do you do this?

How are you even rolling your pelvis forwards and backwards? Is it your left leg that pushes against the floor?

Or is it your left knee that pulls and pushes in which direction? So, this is my question. How do you make this? How do

question. How do you make this? How do

you produce this rolling of the pelvis forwards and backwards? And can you even feel what how you do it if you're able to do it.

Can you do this very, very slowly? Can

you enjoy this? Can you make this a very comfortable movement?

If you don't want your shoulders to roll as well, maybe you can interlace your hands, have both arms extended straight in front of you.

So, you lock your hands, you lock your shoulder girdle.

Or what other way can you find to only roll your pelvis and not your entire torso forwards and backwards?

And then, of course, the pelvis is connected to the torso, isn't it?

So, there must be some level of twist if the shoulders are not supposed to roll.

Some sort of differentiation in your ribs, in your spine.

Now, as a little test, lift your head.

See how it is to lift your head.

It's a bit late in the lesson. We could

have done that right in the beginning.

To lift the head, see if the shoulder movements from before, if the shoulder can move out of the way.

When you pull your shoulder, your right shoulder down, does this help with lifting your head?

And then, the pelvis. What is the role of the pelvis in lifting of the head?

Yes, and then we have another direction of the pelvis. So,

the your right leg is straight and can you push your right foot down? Can you

push your right leg downwards away from your heads.

So, you form an arch, your left side comes off the floor because your pelvis tilts sideways downwards. So, when you reach with your

right foot downwards, the right extended leg, the pelvis side bends, it rolls.

Pelvis rolls sideways and the the chest, of course, it's to side bend. Maybe can help with your arms

side bend. Maybe can help with your arms somehow and push against the wall or I take hold of the carpet to

help my right foot to reach further down and to make a nice bending of the spine, a nice curve.

Mhm, you can bob.

[laughter] Wiggle.

Make a little a little movement exercise of this to reach down with your right leg. Is it

straight down?

Which direction is your leg turned?

Where do you have your left leg?

Is your left leg bent a lot or a little bit more straight?

How do you accommodate that movement in yourself?

And then also the other way to pull the right foot closer to your right shoulder. So, you side bend. Ah, there

shoulder. So, you side bend. Ah, there

we have it. We side bend and this makes it easier to lift the head, does it? Or doesn't

it?

Which muscles are involved here in these two directions of the pelvis rolling in this plane?

What a trick with the pillow, isn't it?

My invention, copyright Alfons, is it?

Or did any of the people who lived the last million years or so find the same movements?

Very likely.

So, can you roll the pelvis forwards and backwards and raise your left leg?

And can you roll your pelvis down, downwards and upwards?

So, this should help lift the head a lot.

What other questions do we have?

[laughter] Quite a few good movements in there.

Lots to experiment, maybe on your own as well.

To discover, to find out how we can move the pelvis.

And then, take a rest on your back.

Mhm.

And see how you flattened out, how this is now a different or do you feel Can you feel that this is a different feeling? So, that's part of the lesson

feeling? So, that's part of the lesson to be able to feel the difference in how you rest against the floor now.

Quite the activation, isn't it?

Wow.

Okay. Then,

let's do the other side. Please come to rest on your right side.

How do you make yourself comfortable on your right side?

How do Can you lie stable on your right side? How do you place your legs to be

side? How do you place your legs to be somewhat stable resting?

Then, stand your left hand somewhere in front of you.

You could try to lift the head.

[gasps] See how it is now. Maybe we already did the other side.

But it will change. Let's see. Let's see

how the lifting of the head will change on this side. And we will start with the shoulder movement. So, bring your

shoulder movement. So, bring your attention again to your left shoulder.

Where is it? The tip of your shoulder, the bone in your upper arm, the bone of the shoulder in the back. They call it the shoulder blade.

And there's another bone, the clavicle.

And a whole lot of muscles.

Is it?

And then we have a movement of the shoulder up towards the left ear, the left shoulder up to the left ear and down or the

left shoulder down towards the left hip. What are your targets? What do

left hip. What are your targets? What do

you feel?

Did you feel your left hand, how your left hand is resting on the floor, against the floor?

How is it to stand the hand in the back?

What other positions did you find for this movement of the shoulder up or the shoulder down?

What connections can you feel in your body?

Does this movement become more interesting the more you deep dive into it or less interesting?

Then we need a new variation. For

example, to stand the left hand a little bit more in front of you as if you would extend the left hand, the left arm forwards,

but keep your left lower arm vertical, standing like a pole.

And in this position, we will move the left shoulder forwards.

Or can you move the left shoulder forwards and backwards? Like do you have a clear image, a clear line of action?

Clear trajectory?

How do you feel?

Let's take a rest. Do we want to take a rest on the back just to see how it how the resting on the back might have changed after the movement of the left shoulder.

Was there a change?

And then, please return onto your right side with your right leg bent, but the left leg not on top of the right

leg, but the left leg extended downwards.

To which purpose you will need a pillow to support your at least one pillow to support your extended left leg.

And then, similar to the shoulder forwards and backwards, start to roll your pelvis forwards and back and backwards.

And how do you position your right leg?

How How much do you bend your right leg?

Do you bend your right knee up to your right armpit or is it more down?

How does the position of your right leg influence affect the rolling of your pelvis forwards and backwards? And maybe

you start to feel more and more the roll of the supporting leg, the leg that pushes against the floor, while your left leg

maybe is just a passenger dangling dangling down from your pelvis.

Or does your left leg, the extended left leg, have an active role in this roll?

What do you observe?

Where do you bring your attention to?

Mhm. And have you uh finished uh I get going deeper and deeper.

Anyways, we continue with the next movement, that is to push your left leg, your left foot, your the left heel,

or the toes? Which one is it? What do

you prefer to push down in order to roll your pelvis and lift your right side off the floor?

How do you make this movement possible?

Do you reach down with your left foot or do you push down with your left foot?

Extend your left leg down, which is a rolling of your pelvis, but in an other plane, in an other direction, down and then also up.

Pull your left foot up. Would you like to? Can you pull your left your straight

to? Can you pull your left your straight left leg up? Which

pushes your right side against the floor. Maybe that

already lifts your head, makes it easier to lift the head.

You have a clear a clear movement of your pelvis down rolling down and up or rolling forwards and backwards.

If you had a lot of time, we might see diagonals or circles.

We might find movement ideas.

Things we want to try.

Patterns that might emerge.

And either way [snorts] maybe the lifting of the head, the side bending might become easier. Oh, what I did

forget is the arm overhead to push down to push down the leg.

There was a fun one. Did you do that to bring the left arm overhead and push the floor?

To push push That was actually the most fun one, wasn't it?

Push the left leg down. Oh my god, that's really good.

I like that.

[laughter] Marvelous.

Marvelous and then the other direction.

All right.

Are we Are we finished? Is this already the end?

I think we went through the two planes of movement I wanted to go through.

Forwards, backwards, up and down.

So, how are you resting now? How do you feel on the back? How

mobile are you?

Hi, how do you feel now on your back when you take a rest on your back?

How ready are you to move, to side bend, to move your pelvis?

Isn't that quite marvelous for the pelvis?

So, this might be a good time to take a nap or to slide into a meditation.

But for us in this video, it's time to end this lesson or I have to end this lesson. So,

lesson. So, if you agree, if you want, come to join me to get up to standing and see how we feel

how how you feel in standing.

[laughter] So, how is it?

How is it back up again?

Balancing over the sheet. Feel very

limber and very balanced. Well balanced.

Thank you so much for watching, for your support. It's you who is making all this

support. It's you who is making all this possible, these videos, these movement lessons.

[music] Again, thank you so much.

Take good care of yourself and see you [music] in the next video.

[music]