Lie on your back with your knees bent and one leg crossed over the other. Tilt the knees to the side and back to the middle. Put the arms in a triangle position with the palms together and elbows straight. The arms are tilted to the side and back the middle. This lesson cultivates a twist through the torso asking for coordination between the flexors and extensors. Throughout the lesson alternately expanding the chest and then the abdomen is used as a way to improve the twisting. This lesson has similarities to Moshe’s classic “Coordinating Flexors and Extensors” in his book, Awareness Through Movement.
Legs Crossed and Expanding the Chest and Abdomen
This lesson cultivates a twist through the torso coordinating the flexors and extensors. Alternately expanding the chest and abdomen improves the twisting.
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In this lesson, the excitation of the optic nerve is calmed allowing for the emergence of blackness in the visual field when the eyes are covered.
This lesson creates a powerful ease and openness through the entire chest and back. Movements of the spine through the chest help to differentiate ribs and vertebra.