Ways

What works. These are notes for myself, not instruction.

Chair

Stand

  • Stand + sway
  • Unilateral thigh rotations
  • Heels up, shoulders down, toes soft, knees soft and out, pubic forward, torso up and firm !
  • Step forward – bent knee + thigh rotate
  • Heel up
  • Turn out + heel up + step out
  • Step beside, chair as anchor – bent + straight !
  • Push, sway, touch
  • Push on one, open, sway, touch
  • Wide + turn out + fold !
  • One Leg
  • High pigeon

Sit

a firm chair like a dining chair

  • Press with hands
  • Table + wide
  • Front bridge
  • Pelvis rock
  • Elbows on knees + cat cow
  • Child
  • Knees wide + forward fold, hands down + (over one knee + cross reach) + reach
  • Knee swing and drop front
  • Lunge
  • Warrior 1 !

On 4

hands or elbows on the seat or arms of a chair

  • Elbows rotate
  • Knee bend pedal (glute medius include minimus)
  • Lunge foot on + ham extend + knee drop
  • Step back – straight legs (pyramid) + thigh rotate !
  • Torso turn (triangle)
  • Crossover (tfl)
  • Wide + turn out + thigh rotate !
  • Lunge wide
  • Pigeon
  • One Leg

Stand

toes up soft, pubic forward, touch, sway, shoulders down

Feet

  • Arch lift
  • Soft toe lift
  • Thigh rotate to change foot roll

Knees

Soft, quads engage, knees caps stable, joint stable, thigh roatate

Pelvis

Sway and touch pubic, femoral triangle, tops of thighs, butt

Stance, grip, and sway

Shoulders

  • Rolls, circles, & swings
  • Anchored hand to hip, arm, & waistband
  • Doorway

Stand

  • Touch & sway
  • Push, sway, touch
  • Push on one, open, sway, touch
  • Hula

Rub

Fold

  • Hands above knees
  • Elbows above knees

Wide

  • Hula
  • Fold – supported
  • Turnout – Warrior 2

Squat

  • ready ankles and calves
  • Heels down
    • pelvis tilt!
    • hands either side of knee
    • hands back and down
    • hands down + knee swing and drop
    • table
  • Heels up and hands down
    • Knee circles
    • Leg out + thigh rotate
  • Squats
  • Lunges

Sit

Kneel

  • Lean Back – knees close & knees wide to extend hip flexors & adductors
  • Rise

On 4

  • Tripod

Hands & Knees
Elbows & Knees

  • Forward reach (half dog)
  • Off center reach (slinky dog)

Facedown

  • Lower Roll
  • Windshield wipers

Faceup

  • Torso Roll
  • Figure 4

Bed

  • Faceup, calves hanging off, thigh rotation
  • Faceup, one arm off, swimming at the edge of the bed
  • Facedown, heels up, thigh rotations, windshield wipers
  • Elbows & Knees