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Exercises
tounlock Start lying down with your knees bent and feet on the
floor. After settling into your breath, keep your feet
yourprimal where they are and move one knee toward your head,
movement the other away. This knee movement won’t be massive,
but it creates movement deep into the pelvic and
patterns abdominal fascia (connective tissue) to free how you
move from the center. You can feel your hips moving up
Thefollowingexercises and down in a side-spine undulation. Draw your knees into your chest and
weavetogethermanyaspects move around as your lower back needs; you
ofhumans’naturalmotion can rock, circle, roll and open your legs to
beforewestandup.Moving move into your hips—it doesn’t need to be
throughthepatternshumans anything specific or even symmetrical.
evolvedwithhelpstounravel
anyconditioningheldwithin
bodytissues,whichoften
holdontotheshapesofold
responsesthatarenolonger
appropriatetothecurrent
situation.
Withintheseexercises,feel
freetoplayandexploreas With feet back on the ground, lift one leg at
feelsrightforyou,listening a time with continual motion, as if you are
notonlytoyourphysical walking in the air. Only straighten the leg as it
capabilitiesbutalsoyour feels natural to do so, taking your time to coax
emotionalneeds. this out if your hamstrings feel tight. Cycle your legs in a forward, then
Ifsomethingprovokesafear a backward motion.
response(feltastightness
ofbreathandjaw),back
outofit.Pushingyourself Stretching out into a star position, draw one
onlyreinforcestheneedfor elbow down as the opposite knee comes up,
protectionandyetmore then both at the same time.
tension.
Focusonwhereyouare
ratherthanwhatyoucan Still while lying down, alternately
do,andnoticesmall,simple flex and point the feet, then reach the
movementslikepulsing, same arm as the foot up over your
rocking,rollingandcrawling. head to lengthen the side body.
Lightlyloadingareasthat
youmobiliseismuchmore Rock your feet on your heels side to side (like
effectiveforhealthyfull-body windscreen wipers) and then in and out (toes
movementpatternsthanmore together and then away from each other) to
aggressive,localizedactions move your thigh bones up into your hip
suchascrunchesorpush-ups. sockets. Then rotate your feet fully to feel
Linkingmotionsthrough your ankles create movement all the way
oppositeaspectsofthe up your legs.
body—top/bottom,left/
right,front/back,revolvingin
eachdirection,thesidesand
acrossthediagonals—creates Roll side to side as you feel able, eventually resting on
torsocoordination,where one side, supporting your head with your lower arm.
everythingmovesinandout Inhale to bring your top elbow and knee in toward
andbringsyoubacktocenter. each other, then exhale to reach the top arm and leg away
Thesemovementsaregreat from each other. Repeat this as feels right, then roll onto
beforeotherformsofexercise the other side and repeat there.
too,especiallywhenthey
includethebasicmotionsof
squatting,lungingandmoving
upright.
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