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.
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.
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.
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.
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.
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.