This simple movement I learned from Trainer Ruthy Alon is a favourite of mine. Taking some time out in the morning and in the middle of my day to enjoy pleasurable movements helps me to re-energise and re-focus.
1) Stand with feet comfortably spread (not wide, not one against the other).
2) If your knees are locked, release them.
3) Bring your weight to the balls of both feet.
4) Drop your weight onto the whole foot.
5) Repeat the steps above, bouncing on the heels once, so that you make the rhythm pom pom with your feet.
To add to the fun, you can vocalize and listen to the way your voice responds to the movement of your body!
If you start the above sequence in a slouch, you’ll soon be standing taller, as your body balances and comes into better alignment naturally.
If you want more improvement, give me a call and have a chat. I’ll be glad to hear what you’re looking for or answer your questions about how I can help.
(Here’s an introduction to Ruthy. She was 63 when she made this video)
Another invitation to a Christmas gathering arrived . . . Royal High Tea ($27). I treasure my membership in this group of colleagues, but I tell you – I experienced this invitation as less than supportive of my intention to achieve a healthier weight! What say I don’t feel like eating 9 little things with my cup of tea? I felt disgruntled, and put off my reply.
Earlier the same day I was heading back to the fridge for a piece of cheese leftover from a seasonal event . . . when I noticed I wasn’t hungry. While planning my “Joy of Eating” workshop, I’ve had plenty of time to think about what makes eating truly satisfying. Eating when not hungry is not one of those things!
My inner monologue (leaving out some of the self accusation and blame) went something like this:
“Ugh . . . there I go again . . . What’s this eating about? What was I doing just before I went to the fridge. (this took some time to answer) I was ruminating over some things I’d promised myself to do for my business. Perhaps the eating was a way to soothe myself? To just procrastinate a difficult email or phone call? How fascinating! How can I forgive myself? How would I like to be with myself around this? What shall I do instead . . . ?”
I’ve noticed other ways of eating that don’t satisfy me, too. In September, I noticed that at social occasions, I sometimes use eating as a way to avoid initiating conversation – and by doing so, delay the satisfaction of feeling connected. In October, I noticed that I wanted to make sure I got my share, or more than my share of the “special” foods – whatever I deemed them to be. Memories flooded back of my sister and brothers and the competitive way we counted olive stones. I’ve decided that it’s okay if somebody else gets more than I. In November, I noticed that I’d given myself the job of “cleaning up” by eating up the broken crackers, as if broken crackers don’t count . . . even when I’m full.
What brings me satisfaction? Sometimes it’s doing that thing I’ve been putting off. Sometimes it’s starting a conversation . . . or writing a blog or newsletter! Sometimes it’s picking food from the garden and preparing it myself. Sometimes it’s the way I savour the food in my mouth.
Ruthy Alon, one of my trainers shared with me a simple piece of advice which resulted in me losing 3 kg in a month without restricting my diet. While weight loss is not the aim of my session, I’ll be happy to share this advice with you as part of the upcoming JOY of EATING experience.
To have a new experiences of reflection, satisfaction and joy while eating . . . why not join me for “the Joy of Eating” Dec 8 or Dec 10?
And now . . . to answer my invitation to the Royal High Tea . . .
While attending class or doing for private work is my favourite way of learning to move and feel better – it’s possible to learn and revise on your own. Here are some resources . . .
YouTube.com has slots Feldenkrais related video clips. Check out Ruthy Alon’s “Movement Nature Meant”
You might also enjoy Oli Wiles demo of a “Freeing Your Neck” lesson
To Sign up for a free audio lesson each month with Trainer Alan Questel, by audio podcast visit www.uncommonsensing
FIG Feldenkrais Interest Group Library – large membership library
$20 annual membership, access to materials including many of those listed below, plus LOTS of wonderful audio lessons.
Alon, Ruthy. Mindful Spontaneity
Feldenkrais, Moshe. Awareness Through Movement and 8 other titles
Fraser, Alan. The Craft of Piano Playing and two other titles
Nelson, Samuel H and Elizaeth Blades-Zeller. Singing with the Whole Self: The Feldenkrais Method and Voice
Plonka, Lavinia. Walking Your Talk: Changing your Life through the Magic of Body Language
Shafarman, Steven. Awareness Heals. (available FIG and public Library)
Wildman, Frank. The Busy Person’s Guide to Easier Movement: 50 ways to achieve a healthy, happy, pain-free and intelligent body.
Take Care and Move in Comfort,
This lesson will help you sit more comfortably and turn easily anytime – whether backing down the drive, or watching out for traffic, or playing an instrument. It can also relieve back and neck pain. Movements of rotation are key to many of our daily activities, and can help relieve headaches when done gently.
For best effects
- Do not do anything your physician forbids.
- Rather than try hard, move gently.
- Rest before you are tired or bored, and begin again when your curiosity arises.
Sit at the front of the chair away from the back of the seat. Have feet and knees separated by at least the width of one foot. Put hands on thighs.
STATUS CHECK Turn to gaze around the room to see your comfortable range of vision on both sides.
1, KNEE MOVES Have the weight over feet and seat. Find a way to bring right knee forward and return it.
Find a way to bring the right knee back. Can you do it pushing with the rightfoot? Can you do it without pushing with the right foot.?
1A (KNEE PLUS HEAD PLUS SHOULDERS) As you push the right knee forward – let the torso and head and shoulders be turned to the left and relax back to neutral.
1B (KNEE MINUS) Then as you push the right knee forward let the head and shoulders remain facing front.
2 SHOULDER MOVES Sit at front of chair. Turn Shoulders to left and back to front. Keep pelvis neutral.
2A (SHOULDERS PLUS HEAD) Do it with head and eyes being carried left a few times. 2B (SHOULDERS MINUS) Do it turning only shoulders left a few times.
3 EYE MOVES
Turn with head, neck Shoulders and pelvis to the left. Close eyes then let eyes look right and left from this position. Return to neutral sitting and open eyes.
3A (EYES AND HEAD) As above, turn all left, and then let head and eyes turn towards front and left a few times.
ADD IT ALL UP While sitting with hands in lap, imagine eyes, head, neck shoulders, torso, pelvis and feet helping to turn left and return. DO the movement with eyes closed. You may check the wall if you like to see where you get to today.
Give yourself a hug in appreciation for the attention you’ve given your well being.
TOMORROW or LATER IN THE DAY – you may repeat to the other side.
WANT MORE? Give me a call or drop and email for info on private sessions or group classes 🙂
January 2015 – a New Year. Time to look back and look forward.
Last year, keeping moving was a big challenge for me. In May, lack of eye foot coordination, meant I missed a step and fell from several feet directly onto the side of my pelvis. OUCH! When my mobility went down, my weight went up. Sitting and sleeping (or not sleeping) became very uncomfortable. While recovering from the pain is a big challenge, and one I wasn’t expecting to take 8 months or more, a priority has been to keep moving and find a weekly exercise rhythm that will work.
Here’s 5 things that have helped my progress.
- Moving mindfully at home. A few minutes each day using key parts of Awareness Through Movement® lessons can get me from achey and stiff, to ready to move. (That’s me in the green).
- Walking regularly. I am particularly grateful to my husband who has encouraged me to get moving, and kept me company on an almost-daily basis. If I need to walk where there is more or less slope to keep comfortable, or to go slower – he understands.
- Getting support from professionals. Besides my doctor and familiar acupuncturist, I’ve met a chiropractor, a massage therapist, and had some helpful Functional Integration® Sessions from other Feldenkrais Practitioners.
- Taking more breaks than usual, and finding ways to go slow with some things. Pausing helps me move more effectively and comfortably.
- Changing the way I do certain activities. I designed and made a custom pillow for the car seat. I made a standing desk, which I sometimes use with the computer.
So in 2015 – I’m going for improved movement – both mine and my clients. I’ll be building back to the activity I enjoyed in 2013 and hoping to contribute more to my clients and my community.
To help me with my intentions and yours, how about contacting me for a complimentary 15 minute phone consultation. This is a great way to address your personal concerns, help you get clearer on what you’re going for and learn how the work I do can help you. To get rolling, simply click now on the tab at top right hand corner of this blog screen “Free 15 minute phone consultation.”