STUDY WITH ALFONS

Pull apart or pull together, separate from or relate to each other. The cards help bring the elusive patterns of Somatic Education to light. Studying and working with the highly complex lessons just got easier.

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The light of lesson studycards

In ancient times stories served as teachings, and they have been told from person to person, always in person. Lessons of Somatic Education have been told in this way too, for decades: a master gathered his students and taught them in person. However, times began to change and gradually we slipped into the digital age, with the beauty of audio and visual design, but also to such extreme ends as self isolation and social distancing. My question is: how do our narratives adapt? How can our textbooks and our way of outlining lessons reflect, adapt to, and make use of the technological and social advancements?

BETA release

#chest #spine #shoulder-blades #prone

chestspineshoulder-bladesprone

Sinking the spine in between the shoulder blades

#kneeling #walking #hip-joints #knees #UP11 #kneeling

kneelingwalkinghip-jointskneesUP11kneeling

Push up from kneeling to standing

#scout #hip-flexion #hip-extension #push #UP10 #kneeling #pigeon-pose

scouthip-flexionhip-extensionpushUP10kneelingpigeon-pose

Rolling the pelvis with one knee bent

#pelvis #movement-initiation #rolling #UP9 #prone

pelvismovement-initiationrollingUP9prone

Rolling the pelvis in prone position

#knees #strength #hip-joints #squats #feet #UP8 #supine #kneeling #standing

kneesstrengthhip-jointssquatsfeetUP8supinekneelingstanding

A leg workout

#heels-under-pelvis #backbend #UP7 #kneeling #supine

heels-under-pelvisbackbendUP7kneelingsupine

Knee circles with heels under pelvis

#hip-joints #pelvic-clock #knees #proximal-distal #UP6 #sitting #supine

hip-jointspelvic-clockkneesproximal-distalUP6sittingsupine

Sitting cross-legged

#heels-under-pelvis #hip-joints #ankles #flexion #extension #crawling #UP4 #prone

heels-under-pelviship-jointsanklesflexionextensioncrawlingUP4prone

Circles of the knee in prone position

#heels-under-pelvis #foot #ankle #walking #UP3 #sitting #standing

heels-under-pelvisfootanklewalkingUP3sittingstanding

Bending the toes in sitting

#shoulders #hip-joints #side-lying

shouldership-jointsside-lying

Shoulder Circles

#twist #side-sitting

twistside-sitting

Twist to the left in side-sitting (part 1)

#twist #side-sitting

twistside-sitting

Twist to the left in side-sitting (part 2)

#twist # #sitting

twistsitting

Twist in sitting on a chair

#reaching #twist #neck/shoulder #supine #sitting

reachingtwistneck/shouldersupinesitting

Reaching like a skeleton

#flexion #supine

flexionsupine

The shoulder girdle in relation to the pelvic girdle

#flexion #supine #sitting

flexionsupinesitting

Lifting the head, elbows towards knees

#flexion #supine

flexionsupine

Lifting the head towards the right knee

#extension #flexion #prone #supine

extensionflexionpronesupine

Flexion and extension take turns

#extension #prone

extensionprone

Lifting the head straight up to look at the heels (L/R)

#extension #prone

extensionprone

Lifting the head straight up to look at the heels

#extension #spine-chain #prone

extensionspine-chainprone

The extensors of the back

#extension # #prone #supine

extensionpronesupine

Connecting the legs and arms diagonally, in prone position

#hip-joints #twist #supine #side-sitting

hip-jointstwistsupineside-sitting

Exploring the hip-joints by circles of the legs (L/R)

#hip-joints #twist #supine #side-sitting

hip-jointstwistsupineside-sitting

Exploring the hip-joints by circles of the legs

#hip-joints #extension #supine #sitting

hip-jointsextensionsupinesitting

Pulling a knee closer while arching the back

#hip-joints #hamstrings #sitting #supine

hip-jointshamstringssittingsupine

Holding the feet and passing the knees under the elbows

#eyes # #supine

eyessupine

Relaxing the eyes by relaxing the hands

#neck/shoulder #flexion #extension #supine #pelvis-lifted #kneeling #knee-stand #sitting #90/90-arms

neck/shoulderflexionextensionsupinepelvis-liftedkneelingknee-standsitting90/90-arms

Twisting the shoulder girdle, arms in right angles

#breathing #chest-mobility #prone #supine #all-fours #knee-stand #squatting

breathingchest-mobilitypronesupineall-foursknee-standsquatting

Contracting the abdomen while breathing out

#twist #hip-joints #prone

twisthip-jointsprone

The relationship of the hip joints to the neck and arms

#chest-mobility #hip-joints #rolling #supine #prone

chest-mobilityhip-jointsrollingsupineprone

Rolling while holding the ankles

#cardinal-directions #shoulder #side-lying

cardinal-directionsshoulderside-lying

Cardinal directions with the left shoulder

#buttocks # #supine #prone #sitting #kneeling #standing

buttockssupinepronesittingkneelingstanding

Isometric gluteal squeezes

#kneeling # #kneeling #lunge #standing

kneelingkneelinglungestanding

From kneeling to standing

#extension # #side-lying

extensionside-lying

Head and hip joints backwards

#pelvic clock # #sitting #supine #

pelvic clocksittingsupine

Movements of the pelvis in lines and circles like a clock

#standing # #standing #kneeling #supine

standingstandingkneelingsupine

The legs find their place of support

#sitting #flexion #extension #sitting

sittingflexionextensionsitting

Balanced upright sitting

#eyes #neck #shoulders #side-lying

eyesneckshouldersside-lying

At focus point, and at the boundaries of the visual field

#side-bending #shoulders #arm-circles #side-lying

side-bendingshouldersarm-circlesside-lying

Arm circles on both sides