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Lesson Outline


  1. Lie on back. Bring legs together on floor, with legs and inside of feet together. Flex ankles and breathe in; point toes and exhale.
  2. Same position: legs extended and glued together. As ankles flex and toes come up toward your head, exhale; as toes point, inhale.
    1. Legs glued together. Expand abdomen out, and down into pelvic floor as you exhale and flex ankles, bringing toes up, toward head.
    2. Legs and feet together. Flex ankles and as toes come up, bring chin toward chest. Breathe out as toes come up, expanding abdomen.
    3. Legs and feet together. Flex ankles and as toes come up, lift chin away from chest. Breathe out as toes come up, expanding abdomen.
  3. Legs and feet together. Flex ankles and as toes come up, lift chin away from chest and bend knees a little, so knees lift and ankles slide on floor. Breathe out as toes come up, expanding abdomen. Continue, letting head do as it pleases. As knees bend, bring shoulder girdle up; both shoulders come up off floor. Once you have pattern, try to do it a little softer.
  4. Legs and feet together. Flex ankles and as toes come up, breathe out, expanding abdomen. At same time, bring pelvis off the floor. Lean on heels a little. Ankles bend and pelvis lifts. Pelvis can lift very little; as little as 1/8 of an inch.
  5. Legs together. Flex ankles and as toes come up, breathe out expanding abdomen. At same time, alternate one time lifting pelvis, the next time lifting shoulders; each time ankles bend, taking toes toward head, something lifts, first shoulders, then pelvis. Bending of knees goes with lifting of shoulders, could it also go with lifting of pelvis?
  6. Legs together. Flex ankles, breathe out, knees bend a little, abdomen expands, shoulders go forward, head drops back a little. Whole front of you shortens, as abdomen expands.
    1. Is your belly bigger on one side? Push your breath out on that side. Expand into that area on the exhale.
    2. Now do the same thing on the other side of the abdomen.
    3. Alternate, expanding one side, then the other, on the exhale.
  7. Legs extended and glued together. Breathe in as toes come up, breathe out as toes are pointed.
  8. Legs extended and glued together. Expand abdomen as you breathe out while flexing ankles and bringing toes up. And, pull heels a little so knees bend while breathing out.As your legs straighten and knees come toward floor, lift pelvis. Push heels forward, pelvis comes up.Lean on heels, even though they're sliding; movement is not so much about arching your back.
  9. As you breathe out, make a ``huh huh huh'' sound, and feel it above your pubic bone. Take pelvis up and get a wave going through trunk and legs. Use bending and straightening of knees. Pelvis is center. Straighten legs, bring pelvis away from floor. Bend knees, tilt pelvis down, shoulders go forward. Everything bends, head moves, legs stay together.
  10. Scan, stand, and walk

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