Flexion and extension take turns
A combination of a flexion and an extension lesson. In prone position, lying on your belly, you lift your head and one arm together. Variations include lifting the head and arm together with the opposite long leg. The extensor lesson has several flexion movements in between to balance and fine tune the overall muscle tonus. In supine position, lying on your back, you lift your head with the help of one arm and bring that arm's elbow closer towards the knee of the opposite side, in front of your belly.
This lesson leads us to find neutral in standing, as it balances the front and the back side and helps us remove unnecessary tension, and vice versa, create meaningful tonus. We observe how extension influences flexion via the diagonals (left leg - right arm, right leg - left arm), and via the leaning points on the floor (where we bent the spine when we flex or extend). Important learning points include: Do less than you can. Do small movements to improve being able to perceive small differences.
extensionflexionpronesupine flexion_extension_take_turns_1
On your back, right hand behind the head, left hand at left knee.
Think: Elbow and knee towards each other
Do the same movement, but only in your imagination, a tiny little bit.
- After you did the movement in your imagination, do it with your body, but only a tiny little bit.
Think: Elbow and knee towards each other
Do the same movement, but only in your imagination, a tiny little bit.
On your back, left hand behind the head, right hand at right knee.
Elbow and knee towards each other
Focus on the distance between your hand and knee getting shorter and larger again.
- Which parts of your back touch the floor?
At which point of the movement do you hold your breath?
Elbow and knee towards each other
Focus on the distance between your hand and knee getting shorter and larger again.
Rest on your back, arms and legs extended
Rest and observe
Feel how long your torso is, your arms, and legs.
- Observe from the top of your head through your spine to your lowest part of your pelvis.
The length of your arms from your longest finger to your shoulder, neck.
The length of your legs from your toes to your hip joints.
Rest and observe
Feel how long your torso is, your arms, and legs.
Supine (face still to the left), right ear on top of right hand, right hand on top of left hand.
Lift head with right arm
Switch arms. What do you press down? Lift only half of how high you could lift your head.
- If you can lift your head 20 inches then only lift it 10 inches.
Lift head with right arm
Switch arms. What do you press down? Lift only half of how high you could lift your head.
Supine (face to the left), right ear on top of left hand, left hand on top of right hand.
Lift head with left arm
Switch arms. Notice where you press down on your front side while lifting your head.
Lift head with left arm
Switch arms. Notice where you press down on your front side while lifting your head.
On the back, hands interlaced, behind the head
Elbows and knees towards each other
Notice where you press down on your back side while lifting your head.
- Do you happen to press down on the exact area that was working to lift your head while you were lying on your belly?
Elbows and knees towards each other
Notice where you press down on your back side while lifting your head.
Supine, right hand on top of left hand, right ear on top of right hand (face to the left)
Lift left leg, face left
Lift your leg in your imagination and for real. Where do you press against the floor when you lift your leg?
Lift left leg, face left
Lift your leg in your imagination and for real. Where do you press against the floor when you lift your leg?
Supine, right hand on top of left hand, left ear on top of right hand (face to the right)
Continuation
Lift left leg, face right
Switch head orientation. Does that change how you lift and lean when lifting your left leg?
Continuation
Lift left leg, face right
Switch head orientation. Does that change how you lift and lean when lifting your left leg?
Supine, head to the right, right arm lengthened over head on the floor.
Continuation
Lift left leg, right arm, both
Extend right arm. How does lifting the arm change the pressure and where you press on the floor?
- Is it easier to lift the arm or leg alone, or both together?
Continuation
Lift left leg, right arm, both
Extend right arm. How does lifting the arm change the pressure and where you press on the floor?
On the back, right hand behind head, left hand at left knee
Elbow and knee towards each other
Observe your front and back, is there any connection to the previous movement?
- The right elbow towards the left knee.
Before, in lying supine, it was lifting the right arm and the left leg.
Elbow and knee towards each other
Observe your front and back, is there any connection to the previous movement?
Supine, face to the left
Lift right leg, left arm both
At first explore lifting of the leg, then extend your arm, lift your arm, then both together.
- Also try to only think the combination of lifting your right leg and left arm together. Then do the physical movement.
Lift right leg, left arm both
At first explore lifting of the leg, then extend your arm, lift your arm, then both together.
On the back, left hand behind head, right hand at left knee
Elbow and knee towards each other
Observe your front and back, is there any connection to the previous movement?
- The left elbow towards the right knee.
Before, in lying supine, it was lifting the left arm and the right leg.
Elbow and knee towards each other
Observe your front and back, is there any connection to the previous movement?
Supine, head to the right, right arm lengthened over head on the floor, left cheek on left hand.
Lift left leg, right arm, head, left arm
Start with your left leg only, then add your extended right arm, your head, and finally your left arm.
- Do small movements. Add each component step by step, don't try to do all at once.
Lift left leg, right arm, head, left arm
Start with your left leg only, then add your extended right arm, your head, and finally your left arm.
Supine, head to the left, left arm lengthened over head on the floor, right cheek on right hand.
Lift right leg, left arm, head, right arm
Start with your right leg only, then add your extended left arm, your head, and finally your right arm.
- Take rests whenever you need them. Less is more. Do less.
Lift right leg, left arm, head, right arm
Start with your right leg only, then add your extended left arm, your head, and finally your right arm.
Hands interlaced, behind the head
Elbows and knees towards each other
Observe how you organise this movement. What do you lift first? Can you move slowly? Can you lift your legs and head at once, together?
- This movement balances the strain that was put on the back muscles and might continue otherwise.
Elbows and knees towards each other
Observe how you organise this movement. What do you lift first? Can you move slowly? Can you lift your legs and head at once, together?
Supine, both arms extended over head, legs extended in a comfortable distance
Lift both legs and arms
Build this combination step by step. Make it small, take your time.
- Work in your imagination before you do the movements with your whole body.
Lift one leg and one arm first, then the other leg and arm, and only then all together.
Do not hold your breath, observe your leaning points against the floor.
Lift both legs and arms
Build this combination step by step. Make it small, take your time.
