Awareness through movement: Feldenkrais exercises 9 Bashny.Net

Effective movementMost people don't know that they can increase the speed of walking is not only due to the pumping of the leg muscles, but campaign account their informed use — improving the repulsion of the rear leg can be achieved by removing all unnecessary stress, which makes the gait easy and fast without additional energy costs.

 

Ninety eight million ten thousand two hundred eighty seven



In this lesson, you will feel this effect and learn how you can improve the repulsion due to the rotation of the pelvis when walking, which will increase the length of your step and give more power to your movement.

Translations of the lesson from the book of Frank Waldman "The Busy Person's Guide to Easier Movement", the execution takes about 15 minutes.

1. Lie on your stomach. Put your arms with bent elbows so that your palms are on the floor somewhere in the area of the head. Legs spread at a comfortable distance. Note where your heels. Whether they are directed inward or outward compared to your socks? Where there is more weight on the right hip or the left hip? And where there is more space under the right shoulder or under the left?

2. Turning his head to the right, put your right foot on the toe. Imagine that the heel rest against you like a wall.

 



Press your fingers into the floor, and the heel - as if in starting blocks or wall and watch what happens to the force that goes through your foot.

Can you push from the floor so that every time your knee raised off the floor and the leg was straight?
Try to keep toes durable way to the floor. If you will perform this lesson in socks, it can prevent you to feel the nuances of effort, so it is best to remove them.

Resting in this way with your foot, you will feel like the rear surface of the knee joint is directed to the ceiling. Try to relax the knee after each voltage, while maintaining the position of the foot.

3. Next time when you will jostle the leg and straighten the knee, can you hustled on to the right side of the pelvis beginning to rise from the floor, and the pelvis is leaned to the left?

You will feel that your pelvis will be rotated further to the left when the right side rises, and your back will begin to participate in the movement.

Relax completely and stretching to relax the legs.

Make sure you do not strain the body when you push the right leg. Your other side has to rest completely. Every time you relax your right leg, your pelvis and knee must also relax. When you make the move, do you feel like moving your ribs? Can you feel the boost goes higher and higher to the shoulders and to the neck?

4. Again, bend your right foot and place it on the fingers. By the way, what fingers are you waiting for? On your thumb? On a few fingers? Try to swing the heel a little to the side so that you were standing on the little toes of the right foot. Now re-run the push through the right leg, raising the knee, pelvis, ribs.

Feel how much easier the power flows through the upper part of the body.
Relax, spread your legs freely.

5. Now similarly place your foot, but only on your big toe to your heel was turned inwards. Do not use any other part of the leg. Push it again to raise the knee and feel the force flowing through your entire body.
Watch how much energy you need at this time in comparison with when you started small with your fingers.
Relax.

6. Now select any of the other toes on the foot to put the foot. Paisleyite pushing away what part will give you the most stress, so spending the least amount of energy you get the most movement in the upper part of your body. Then roll onto your back and relax.

Your foot has a place, using which the bones of the legs, pelvis, spine and ribs will move most easily. Most people don't know about it, despite the fact that they go all my life.

Stand up slowly and feel the difference between the distribution of weight between the two feet.
Walk a little and also notice the difference in sensation of both sides of your body. Which leg feels more comfortable? Try to push off right foot and left foot — do you feel the difference?

7. Again lie on your stomach, placing the hands like a triangle in front of the head, turn your head to the left.
Repeat steps 1 — 6 slowly and carefully on the left side.

After you make the left foot, do not rush to push with all his strength. Perform the movement slowly, feeling as you do the movement and how you breathe.

Learn to make movement easier every time you do a push. Note that the Jogging motion of a foot leads to a better transmission of force up the body?
Sometimes do the move on the opposite side, so you can feel the difference in effectiveness of the movement.

8. Now pull the heel from himself and put both feet on the toes.

 



Again, find the places that felt most comfortable and feel the impulse of both feet, raising the knees.
Then let the knees down and every time you make a soft throw, re-raise them up.
Relax lying on the floor.

9. Finally, perform a similar shock movement, but raising not only knees, but also the pelvis. You will need to use the back for this.

Feel like you are torn from the floor of the entire lower half of the body. If you can tear your stomach and lower ribs?
Follow the movement up and down slowly, several times.

Learn to do this movement is harmonious through feet and straightened his knees, lifting the spine, feeling easily and steadily.

Effective movement is a skill that requires effort passed through our muscles and skeleton, the most effective way that the body moved in the direction that we set for it. published  

 

P. S. And remember, just changing your mind - together we change the world! ©

Source: //feldy.ru/lessons/feldenkrais_hodba/