Twist to the left in side-sitting (part 2)
In side-sitting, the left leg is bent in front of you, the right leg bent behind. After a review of the previous lesson, you lean on both hands to the left and go through many differentiations of the eyes, neck and shoulders. This is then repeated in lying supine on the back, in imagination.
This lesson is based on the previous lesson but focuses even more on the differentiation of the eyes, neck, and shoulders. You will find almost incredible progress in how well you sit on your left and right ischium, despite not having worked on your hip joints and knees. The attempt to separate the eye movements from the head movements into opposite directions is such an unfamiliar pattern that this must change the old, familiar, established pattern. In other words, the corresponding structures of the nervous system will get freed from their compulsive, habitual patterns. This change will produce a new feeling of lightness, and freedom for the head to turn.
twistside-sitting twist_in_side_sitting_2
Seated in a side-sitting position, with your left leg bent in front of your pelvis, your shoulders parallel to a wall in front of you, your right leg bent backwards. Your right hand in front of your face, look at your hand, the elbow hanging and wrist relaxed, eyes closed.
Reference movement
Turn left, find the reference point
With eyes closed, slowly and gently turn to the left. Then look how far you went.
- Don't turn at once, but ease into it. Don't force yourself to turn left, but make small movements. Do this many times.
Stop where it starts to be difficult. Mark that point in front of your nose for future reference.
Reference movement
Turn left, find the reference point
With eyes closed, slowly and gently turn to the left. Then look how far you went.
Seated twist to the left, at the reference point. Both hands on the floor next to the left upper thigh.
Lift and lower your head
Bring your ribs closer to, and further apart from each other, allow your pelvis to move.
- As in the previous lesson, let your right ischium come further away and closer to the floor while you lift and lower your head. Retract and protrude your belly.
Let your ribs, and any part other part of you participate as needed.
Have both hands on the floor, or as much as it is comfortable.
Lift and lower your head
Bring your ribs closer to, and further apart from each other, allow your pelvis to move.
Seated twist to the left, at the reference point. Both hands on the floor next to the left upper thigh.
Continuation
Lift and lower your head, be long
While you lift your head do not throw it backwards, thus shortening the spine. Instead think of being long.
- Finding length is a key concept of this lesson. It's not so much the eyes that need to go up, it's the spine that needs to move.
We need to know when we shorten, and what it means to find length, on all sides: front, back, and both sides.
Continuation
Lift and lower your head, be long
While you lift your head do not throw it backwards, thus shortening the spine. Instead think of being long.
Seated twist to the left, at the reference point. Both hands on the floor next to the left upper thigh. Your right hand might leave the floor while turning.
Turn shoulders to the right
Turn to the right until your left knee lifts off, and your right ischium comes closer to the floor.
- „Turn your shoulders to the right" is another way of saying „turn your shoulders back to the original position, facing front".
When you turn one way, the left knee lifts off the floor and the right ischium comes closer to the floor; when you turn the other way, the left knee is pressed to the floor.
Turn shoulders to the right
Turn to the right until your left knee lifts off, and your right ischium comes closer to the floor.
Seated twist to the left, at the reference point. Both hands on the floor next to the left upper thigh.
Turn shoulders left
You must become long and supple in order to turn to the left more fully.
- In order to be able to twist like that, the sternum and the spine cannot remain one relative to the other, as when we lie on the back where the sternum is just opposite the spine.
The spine and the ribs have to twist to enable the movement to be done effortlessly. There must be some sliding of the sternum relative to the spine.
It means a softening of all the ribs, but in a proportion to what their structure demands. We don't know how, unless we try it many times and until we feel what it is.
Turn shoulders left
You must become long and supple in order to turn to the left more fully.
Seated twist to the left, at the reference point. Both hands on the floor next to the left upper thigh.
Eyes opposite to head + shoulders L
Turn your head and shoulders together to the left, and only your eyes to the right.
- Go slowly enough, so that it can be intentionally controlled, smooth, and precise. It is a strong differentiation.
Think and feel the location of the eyes.
Eyes opposite to head + shoulders L
Turn your head and shoulders together to the left, and only your eyes to the right.
Seated twist to the left, at the reference point. Both hands on the floor next to the left upper thigh.
Continuation
Eyes opposite to head + shoulders L/R
Turn your head and shoulders together to the left or right.
- Change the direction many times: once move your eyes with the head and shoulders together, and then into the opposite direction.
Play with it until you can change the direction of the eyes at any time, that is to move the eyes independently from your head and shoulders.
Continuation
Eyes opposite to head + shoulders L/R
Turn your head and shoulders together to the left or right.
Supine, on the back
Take a rest
It's not a symmetrical feeling.
- Observe the increasing change, the increasing difference, the way the body lies on the floor.
There's a striking difference between the left and the right side. And not only on that side, but some parts on one side are better and some parts on the other side.
Take a rest
It's not a symmetrical feeling.
Side-sitting start position, with your right hand in front of your face.
Reference movement
Turn left
With your eyes closed, slowly and gently turn to the left. Then look how far you went.
- Don't turn at once, but ease into it. Don't force yourself to turn left, but make small movements.
Stop where it starts to be difficult.
Reference movement
Turn left
With your eyes closed, slowly and gently turn to the left. Then look how far you went.
Seated twist to the left, at the reference point. Both hands on the floor next to the left upper thigh.
Head + shoulders in opposite directions
Move slowly, delicately, many times, until you feel it's working smoothly.
- The shoulders turn in the opposite direction of the head. This is a preparation for the next movement.
With all these differentiation, start really small and slowly, before trying to make it bigger and faster.
Head + shoulders in opposite directions
Move slowly, delicately, many times, until you feel it's working smoothly.
Seated twist to the left, at the reference point. Both hands on the floor next to the left upper thigh.
Continuation
Eyes turn with shoulders
Turn your eyes in the same direction with your shoulders, your head in the opposite direction.
- Usually the eyes turn together with the head in the same direction, but now you turn your eyes with your shoulders; and the head in the opposite direction.
This is an enormous disruption to the habitual pattern in the motor cortex and thus makes room for improvement.
Continuation
Eyes turn with shoulders
Turn your eyes in the same direction with your shoulders, your head in the opposite direction.
Side-sitting start position, with your right hand in front of your face.
Reference movement
Turn left
Observe how far you turn now, keep your eyes closed.
- You might discover that it got easier, again. And with ease, that you might turn even further than before.
Reference movement
Turn left
Observe how far you turn now, keep your eyes closed.
Supine, on your back
Review while lying supine
Do the same movements in your imagination, or only very small and delicate. Breath freely.
- Turn your shoulders, head, eyes together to the left.
Turn your shoulders in one direction, your head and eyes in the other.
Turn your shoulders and eyes together, your head in the opposite direction.
Review while lying supine
Do the same movements in your imagination, or only very small and delicate. Breath freely.
In side-sitting
Review as needed
Try any of the previous variations and see if you can do them better now, or improve even further.
- Turn your shoulders, head, eyes together to the left.
Turn your shoulders in one direction, your head and eyes in the other.
Turn your shoulders and eyes together, your head in the opposite direction.
Review as needed
Try any of the previous variations and see if you can do them better now, or improve even further.
Seated twist to the left, at the reference point. Both hands on the floor next to the left upper thigh.
Eyes turn with head
Simply turn your head and eyes into the same directions. How does it feel now?
- You might be astonished. This is the same as the usual, habitual movement, to move the head with the eyes together.
However, the way you think about this movement has changed, the strategy of organizing yourself is different, it makes a huge difference.
Eyes turn with head
Simply turn your head and eyes into the same directions. How does it feel now?
Side-sitting start position, with your right hand in front of your face.
Reference movement
Turn left
Observe how far you turn now, keep your eyes closed.
- You might discover that it got easier, again.
You might discover that you sit on your right ischium more fully. The obstruction was not in your hip joint, knee, or ankle.
Reference movement
Turn left
Observe how far you turn now, keep your eyes closed.
In standing
Come up to standing
Feel how it is, is there a difference between the two sides? Walk a bit, turn to either side.
- Moshé Feldenkrais said: „You is the side that you now feel that you like more. And that is, you will learn in the end to love yourself as your neighbor.”
Come up to standing
Feel how it is, is there a difference between the two sides? Walk a bit, turn to either side.