To support you beyond the studio, here are 3 full length and 2 mini classes to continue your care program.
Mini Classes
Exploring the Scapula
Exploring the Psoas & Lats
Exploring the Ribs
*** PLEASE READ BEFORE BEGINNING YOUR CLASS ***
I encourage you to explore these movements slowly with comfortable effort. Hanna Somatic Education is NOT a "no pain/no gain" situation. Please resist the urge to stress, strain, move quickly & stretch.
In fact, reducing your level of effort/exertion which will actually increase your ability to sense your
internal process and achieve greater results in pain reduction, joint stiffness, and a sense of well being.
This is not a stretching class.
“If you want to untie a knot, you must look at the cord carefully then gently undo the tangle. Yanking on the cord will only make the knot tighter.” — Thomas Hanna (founder of Hanna Somatics)
Hanna Somatics is based upon a principle called "voluntary pandiculation" in which tight muscles are gently engaged (contracted) and then slowly, mindfully released, to find a longer, more relaxed resting state.
Here are some tips to keep in mind...
1. Move slowly - you are especially working with the part of your brain called the motor cortex. It needs time to process more efficient movement patterns. The slower you go, the more benefit your body will experience.
2. Pay attention to the sensations from the movements - this will give your brain clearer feedback to learn to move more efficiently;
3. Stay within your comfort zone - if you have pain, move slower, make smaller movements, or do the movements in your imagination.
4. Wear warm, comfortable, unrestricted clothing - remember, you will not work up a sweat with these movements!
5. Audio classes are a wonderful way for you to organize and complete these movements without trying to "mimic" what you see, this increases your learning and sensing ability. If you get confused at any point - no problem! Just do the best you can, continuing to move slowly, with awareness and you will still receive some benefit. Please contact me for further clarification.
If you have any questions or concerns about anything I mention during these classes, please reach out!
Happy pandiculating :)
Love,
Jolene
mini class
UPPER BODY
Please enjoy these two shorter length Hanna Somatic Education classes. They can be done independently or together for a more complete full body session.As always, you may want to have some props handy to support any area of your body that is not completely at ease and supported by the floor (ie: head/neck, knees etc.)
mini class
LOWER BODY
Please enjoy these two shorter length Hanna Somatic Education classes. They can be done independently or together for a more complete full body session.As always, you may want to have some props handy to support any area of your body that is not completely at ease and supported by the floor (ie: head/neck, knees etc.)
exploring the
SCAPULA
Above class is a full length Hanna Somatic Education class which highlights the scapula as well as muscles of the chest and upper/mid back. You will need a comfortable place to lie down and, if you'd like, some pillows or folded blankets to support your neck and to place under your knees.There is a portion of this class that is done whilst lying on the belly in prone position. If this position is not accessible for you for any reason, please do not force yourself into it! There is just as much benefit to lying on your back and imagining you are doing the movements OR you may do the movements whilst on your back - follow all my instructions in terms of positioning but instead of lifting your head, elbow or leg off the floor, you will press it gently INTO the floor. Please ask if you have questions about this alternative - I'm happy to help :)
PSOAS & LATS
if you only have time for a couple of movements - below is the time stamps of each individual move for every class :)
Class #2: Exploring the Psoas & Lats
00:00:50 - body scan
00:04:40 - anatomy & sensing the iliopsoas
00:07:10 - anatomy & sensing the latissimus
00:08:50 - arch & flatten the lower back
00:11:40 - foot & ankle work
00:17:28 - combine arch/flatten with foot/ankle
00:19:50 - arch & flatten with iliopsoas focus
00:27:00 - exploring rotation of the hip joint
00:36:53 - exploring rotation in the shoulder
00:47:10 - latissimus dorsi pandiculation
00:52:50 - "the washrag"
00:57:53 - arch & curl on the diagonal
01:04:30 - final integration/body scan
THE RIB CLASS
