Disclaimer: These recordings are for educational purposes only.  Please do all somatic movements comfortably, slowly, and without pain or force. Please consult appropriate medical or health care providers if you have any concerns about whether the movements are suitable for you, especially if you are dealing with an illness or injury, are pregnant, or have other health, balance or mobility issues.

12/7/24: Zoom Class: Playing With The Cat Routine, Guest Presenter Alexis Flores Williams Alexis Flores Williams led a wonderful somatic movement class. He took the basic Cat Routine movements and created many variations. For example, he took many of the regular movements and guided us to do them in a different position. For example, if the movement is usually done in supine, he led it in either side-lying or prone. He also created simple variations by changing our leg positions from bent knees to straight legs, or one leg bent, one leg straight. He also varied our arm positions. For example, if the movement is usually done with one hand behind the head, he guided us to do the movement with our hand on our upper chest. Then he often combined variations in hand position with variations in leg positions. He gave us plenty of rest and integration time, which was quite lovely. Even simple movements can become challenging in a different relationship to gravity, or a different way to turn the head, or rotate a leg or arm, from the usual routine. Alexis has such a kind and gentle manner; there was no rushing or sense of urgency.

11/2/24: Zoom Class: Let's Talk Fascia! This class is dedicated "In Loving Memory to Eleanor Criswell Hanna, May 12, 1929 - September 19, 2024," who was my teaching partner for 33 years. For a long time I've wanted to integrate information about fascia with somatic movement. The current model of anatomy uses the term "myofascia" instead of muscle. Fascia is the current name for the body’s soft tissue network which is continuous and ubiquitous throughout our whole body. The term "muscle" gives us a general location within the body. Every muscle fiber, every bundle of muscle fibers, and the whole muscle is wrapped in fascia. Therefore muscle itself is interpenetrated and surrounded by fascia. Fascia is our largest sensory organ, is responsible for our proprioception (self sensing), for our shape, which we mold over time, holds our patterns, and manages our body-wide force transmission system. When we move our whole body reconfigures to produce that movement. As we move some areas condense, some areas expand, in a continuous dance. We are a unity. When we focus our movement, for example, on shoulder movement, our whole body is reconfigured. This is why releasing myofascial tension and pain in one area can be the key to releasing tension and pain in another area of the body. In my opinion, if we broaden our awareness as we alternate between movement and rest, we'll have greater ability to experience the positive and healthful potential embedded in somatic movement.

10/5/24: Zoom Class: Wake Up Your Feet I am excited to present this class which integrates foot movements into our daily somatic movements. I believe it's very important to integrate floor movements into standing and walking. To effectively change inefficient and restrictive patterns we need to experience integrating our feet into full body movement patterns. The first half of the class is done in standing. It starts with an assessment of our feet including weight bearing and postural issues. We integrated foot movements into spinal flexion and extension, lateral flexion, and rotation. We did some special movements for increasing ankle flexibility and stability. The second half of the class was about waking up our feet from sitting since so much of our life is in front of a computer, TV, or other sedentary activities. We ended as we began with our assessment in standing so we could compare the changes from the beginning and at the end. I hope you watch this video many times.

9/7/24: Zoom Class: Shoulder Girdle, Guest Presenter Lisa Sack Lisa Sack led a fantastic class. I hope you watch it. She started with a very practical assessment guiding us to do activities of daily living such as washing our arm pits, reaching up to a high shelf to get something, reaching down to pick up something from the floor, reaching behind us as in a car, and more. We compared doing these activities with our right arm and then our left arm. She took us through basic ranges of movement of the shoulder and scapula, and even included some neck/shoulder movements. We worked from supine, side-lying, and prone. She also modulated many of the movements so we could get the general feel of a movement in opposite directions, and then turned these into pandiculations. She guided us to integrate specific movements into full body movements. She included numerous differentiations such as focusing more on the shoulder joint, then focusing on including the scapula, then integrating into full body movements to experience the roll of the neck and shoulders all the way down to the feet. You may contact Lisa directly: flourish@clearsightyoga.com

8/3/24: Zoom Class: Integrating Hanna Somatic Education with Somatic Yoga, Presented by Danny Burke Returning guest presenter, Danny Burke, taught another fabulous class. One of the things I really like about Danny's classes is that he does a lot of breathing as part of his movement format. He included a number of movements in side-lying in this class. One of his side-lying breathing movements used a metaphor of a sail. The three points of the sail were your two shoulders and your tailbone. As we pandicularly arched and curled we filled the sail in the back and sail in the front. The feedback from the class noted how "opening" to the thoracic spine and front of the chest this movement was. He also did a variation, which I loved, on the classical "yoga bridge," which did not stress the low back and in fact, beautifully lengthened our whole spine. Thank you to Jacqui Neurauter for being our model again. I hope you enjoy this wonderful class. You can contact Danny at danburke57@gmail.com.

7/6/24 Zoom Class: Adding A Psycho-Emotional Dimension to Somatic Movements Taught by Aimee Takaya

Aimee Takaya continues to study, enhance, and develop her professional presentation process. She is currently encompassing a larger somatic dimension, exploring how to add a psycho-emotional aspect to her somatic movement repertoire. I hope you enjoy this class and grasp her explanation and actively participate in creating a meaningful phrase, like planting a seed, to enhance your awareness as you explore your somatic movement. Aimee guides us in a beautiful series of basic somatic movements, with plenty of room for moving in comfort and without rushing. She has a gift for adding a nuance here and there, which completely changes your internal experience and expectation.

6/1/24 Zoom Class: Basic Somatic Movements and Variations I'm often asked what I do for my own somatic movement routine. My favorite thing to do is to create variations of the basic somatic movements. I often start with Arch & Flatten and then begin playing around with ways I can create variations. For example, I may do Arch & Flatten with long straight legs, and as I inhale and Arch, I also plantarflex my feet. As I exhale and Flatten, I also dorsiflex my feet. This is illustrated in this class. In the movement of Lateral Flexion, I guided the class to start in the regular way, focusing on the contraction, and then I guided participants to focus on the lengthening aspect of the movement. My goal was to expand ways people can keep their somatic movements interesting and creative. It is also good for the brain to organize movements using different myofascial combinations. This class contains quite a few variations of our fundamental Hanna Somatic Movements with a few new movements thrown in, including a wonderful movement for the pelvic floor. Many thanks to Jacqui Neurauter for being our model. We have many requests to have a model so if people get lost they can take a peek.

5/4/24 Zoom Class: Somatic Yoga and Hanna Somatics, Guest Presenter Danny Burke Danny Burke did a wonderful job of combining and intertwining Hanna Somatic Education movements with Somatic Yoga. Somatic Yoga follows the same principles as Hanna Somatics, and there is no stretching. He guided us to move slowly, within our comfort zone, and to pay attention to our internal experience. After our initial body scan Danny led us in a 5 count breathing exercise to bring us into a calm, relaxed state. He often used intentional breathing between movements. From Somatic Yoga he added, for example, standing movements and movements for strength and balance. Whether he was leading more traditional Hanna Somatic movements or Somatic Yoga poses, called asanas, his cadence was wonderfully calm and well paced.

4/6/24 Zoom Class: Somatic Movements For Walking, Guest Presenter Nikki Semeniuk Back by popular demand, Nikki Semeniuk, presented another wonderful and informative class. Usually in Hanna Somatic Education we only give instructions verbally to encourage the participant to use their internal proprioception "to find" the movement. Nikki requested that we use a model so that participants could take a peek if they got lost. I finally gave in and consented. Jacqui Neurauter agreed to be our model and she was wonderful. I've gotten very positive feedback on using a model. Here is one example of feedback Nikki has received from a participant, Pamela Frydman. "Great class today. Nikki’s pace, clear instructions, and calmness were perfect. She created a sense of trust to allow participants time to slow down and release. My sense is that instructor’s letting go of ego is key to inviting participant healing. Thank you for these monthly offerings." I will piggy back on Pamela's feedback. Nikki has a way of guiding movements without any sense of rush. She cleverly builds each movement sequence starting with a simple foundational movement and then is able to add to that movement with grace and ease. Nikki selected movements geared toward a sense of freedom and mobility in walking. She culminated the class with a walking movement series in which she deftly guided us, first in slow motion, to bring our right hemipelvis forward as we bent our right knee, and then we placed our right foot forward on the floor to take a step. We practiced this movement with both sides. We increased our speed slowly as we continued to walk forward. Nikki then guided us to add contralateral movement in our upper body, completing normal adult contralateral walking. This was an elegant, easy to follow, walking series.

3/2/24 Zoom Class: Breath and Movements for Pelvis, Neck & Shoulders, Guest Presenter Kelli Peacock Kelli Peacock presented a lovely class. I need to mention that due to the extreme windy weather in Northern California, Kelli's internet was somewhat unstable and there are some frozen moments. They pass quickly. Enjoy her class anyway. She started with breathing. Kelli has a gift for guiding us in our breathing and keeping our focus and attention on breathing into different areas of our body, respiratory basket, and into our pelvic rhythm of "Arch & Flatten." We did many interesting things in this class including movements for our head and neck, chest and sternum, and even getting up and sitting down from a chair. She spent a section of the class guiding us in side lying with various lateral movements. In one of these side lying movements she had us opening and closing our chest through arm movements and at the same time opening and closing our legs-pelvis in a wonderful twisting, almost dance like, somatic action.Thank you Kelli.

2/3/24 Zoom Class: Somatic Movements for Posture, Habit, and Relaxation, Presenter Samantha Holland Samantha Holland exquisitely guides us in a somatic movement journey you will want to take over and over. She begins and ends the class in a standing and walking postural assessment. The beauty of this assessment is the way in which we are guided to notice our sense of support starting at our feet and climbing up the body. For example, she might say, "Does your pelvis feel supported by your legs and feet?" Then she gives us time to notice our experience. She would continue this format through the whole body. She did a wonderful job of connecting, for example, our jaw, hands, arms and legs, torso, head/neck, and our feet. She called our attention, for example, to how opening and closing our hands might be effecting our jaw, our shoulder girdle, or our spine. She emphasized how our sense of relaxation is actually a full-body sensory motor experience. Enjoy!

1/6/24 Zoom Class: Somatic Movements for Abdominal Awareness, Presenter Lisa Sack Lisa Sack, my guest presenter, led an elegant and very clear somatic movement class focused mostly in the abdominal region. This class was based on her personal experience working with women who have had many children, sometimes as many as 8 children by the time they are 40. These women always request that they want their abdominal region, their core, to be stronger. Lisa guided us in a number of somatic movements that are centered in the somatic center, the center of our body. She nuanced and created a number of variations that built on each other using many of our basic Cat Routine movements including: Arch and Flatten, Arch and Curl, Sidebending, Contralateral Arch and Curl, The Washrag Twist, The Back Lift, and more. She educated her clients so they could understand that becoming stronger is not just about building more muscle mass, but also increasing muscle efficiency and coordination. The content of this class applies to all of us and is a class you could many times. Enjoy!

12/2/23 Zoom Class: Somatic Movement & Meditation, Presenter Lee Brewster Lee Brewster's interest has always been how to integrate her meditation practice with her Hanna Somatic Education training.This class gives you a wonderful introduction to Lee's style and integration process. She starts the class with a short breathing and meditation session, so that at the end of the class we can compare our experience with a longer ending breathing and meditation session. In between she guided us in a number of somatic movements. Her instructions are very clear. Her choice of somatic movements ranged from basic and foundational to more sophisticated. For example, she guided us in some very interesting psoas movements from the prone position. Enjoy!

11/4/23 Zoom Class: Walking, Class 2 of 2, Presenter Karen Meyer My guest teacher, Karen Meyer, again presented a lovely and very thoughtful somatic movement class. Karen again started the class in standing and walking. She added more movement experiences for us to notice how we feel our patterns in our feet, ankles, knees, pelvis, spine and on up the body through our head/neck. Again the floor work repeated and enhanced many of the movements we did in standing. In this second class she brought in more awareness and movement through our shoulder girdle in relation to our pelvic movement. She very skillfully guided us into the rotational movements of the pelvis and shoulder girdle, culminating with very clear contralateral/rotational movements between the upper and lower torso. She ended the class with an excellent series of walking movements. She carefully guided us to focus on bringing our right hemipelvis forward which brought our right leg and foot forward and then she did the same with the left hemipelvis, leg and foot. At the same time she carefully guided our arms/shoulder girdle/ribcage to coordinate contralaterally with our lower body. These 2 classes will help all of us walk more freely and with more awareness and joy. Thank you Karen for this wonderful series.

10/7/23 Zoom Class: Walking, Class 1 of 2, Presenter Karen Meyer My guest teacher, Karen Meyer, presented a lovely and very thoughtful somatic movement class. Karen started in standing with a number of gentle movement awareness activities so we could discern and notice our posture in standing and in walking, in relationship to our feet, legs, torso, midline, and head/neck. Karen has a very clear and step by step way of guiding us, making it possible for us to notice many aspects of ourself. The floor work reinforced much of what we did in standing and walking. Her guidance of our movements in the prone position was beautifully orchestrated to capture many nuances of the walking pattern which allowed us to feel or experience how our somas coordinate feet, legs, pelvis, somatic center, ribcage, and head/neck in contralateral movement. This class contained many gems and I hope you revisit it many times.

9/2/23 Zoom Class: Cat Routine Enhanced, Pelvic Floor, Hamstrings, & More, Presenter Nikki Semeniuk My guest teacher, Nikki Semeniuk, presented a lovely and thoughtful Cat Routine class with many wonderful enhancements. Enhancements included the pelvic floor, hamstrings done in 3 positions, and several variations involving hip rotations. Many participants in this class commented how good they felt at the end of the class. I hope you come back to this class over and over. For more information about Nikki's classes and trainings see her website: www.serenitysomatics.com

8/5/23 Zoom Class: Pelvic & Shoulder Girdles, with Guest Teacher Astrid Cruse My guest teacher, Astrid Cruse, presented thoughtful and clear somatic movements for the hips, pelvis, shoulder joint, and scapula. She did much of the class from the side-lying position which offers a wonderful differentiation of each side for easy comparison. This is a perfect class for anyone with pain or problems in these areas. The movements in this class are also terrific to incorporate in our daily cat routine. Many participants in this class commented how good they felt at the end of the class. In the first part of the class Astrid focused on legs and hips. Then we had an interlude of somatic movements coming from the basic cat routine. This was followed by movements for the shoulders and scapulas. She integrated the awareness of the upper and lower extremities into our basic contralateral walking pattern. I hope you come back to this class over and over.

7/1/23 Zoom Class: Daily Cat Routine Enchancements, with Guest Teacher Mary Poxon My guest teacher, Mary Poxon, has a wonderful, elegant way of guiding us in both basic Cat Routine movements and enhancements. She starts this class with a concise and clear description of Hanna Somatic Education movement. She often has us compare movement on each side of our body and notice our "direction of ease." In Hanna Somatic Education we work first with our direction of ease. This surprises many people. Our direction of ease represents our movement habit. Our movement habit is usually easier to do because our muscles are already more contracted then the muscles on the opposite side. Therefore we are releasing our more contracted muscles first. Mary also takes us through a number of wonderful variations of our basic Cat Routine movements which adds richness and variety. At the end of class many participants described how good they felt and excited about learning these variations.

6/3/23 Zoom Class: Four Points, with Guest Teacher Ryan Moschell You'll love this class. Just do it! There are many points of reference in the body that we can tune into. A common set of four points are the two shoulders and the two hips. These points of reference can be sensed in relationship to the floor, to the ceiling, and to each other - as when sensing the opposite shoulder and hip from the front or from the back. Moving and sensing these points in various relationships has the potential for improving our flexibility, coordination, and integration throughout our whole body. You may want to enjoy this lesson over and over. I thank and appreciate Ryan Moschell for teaching this class.

4/1/23 Zoom Class 3: Embracing Our Unity, Our Wholeness: Suboccipitals, Pelvic Floor, Low Back, Internal Obliques Our overall theme, "our wholeness and the unity of our soma," continues for this year. This class focuses on a few specific areas which then get re-integrated back into our new restored, coordinated whole. The areas we focused on were: the suboccipital muscles, pelvic floor, low back, the internal obliques, and internal shoulder rotation. In my clinical experience many of the movements we do on the floor are not adequately translated into upright movement, standing and walking. Therefore, we did a number of movements in standing so that participants could more clearly understand how to translate and practice related floor and standing movements. We even learned a standing stability test, called the "Bounce Test" as conceived by Eric Franklin, creator of the Franklin Method, so we could perceive improvement in balancing and stability when standing on one leg.

3/4/23 Zoom Class: Embracing Our Unity, Our Wholeness: Breathing and Respiratory Diaphragm, Class 2 Our overall theme, "our wholeness and the unity of our soma," continues for this year. This class focuses on breathing, our respiratory diaphragm, and related myo-fascia. We started with an overview of the anatomy of our diaphragm with its central tendon, our lungs, heart, and rib cage. We discuss the importance and benefits of nasal breathing. Nasal breathing, due to nitric oxide, increases our intake of oxygen. Mouth breathing not only creates shallow breathing, high in the chest, but also negatively impacts our facial structure including jaw and eyes. We began our somatic movements with a 3 part breathing practice, from Dr. Arielle Schwartz, a licensed clinical psychologist and yoga teacher. We continued to do somatic movements that are synergistic with breathing, including movements for the rib cage, pelvis, chest, psoas, and shoulder girdle.

1/7/23 Zoom Class: Embracing Our Unity, Our Wholeness, Class 1 It's 2023 and our overall theme for this year is going to be about our wholeness and the unity of our soma. We'll continue to explore the fascia and the myofascial organization of the body. In this class I started to introduce the concept of bio-tensegrity and we'll continue learning about this throughout the year. For our opening body scan I introduced, from the Alexander Work, the semi supine position and giving ourself internal, kinesthetic thought directions to help us undo muscle tension and allow our whole body to release into length and broadness. The movements we worked with in this class included the diaphragm, hip adductors, iliopsoas, variations on contralateral twisting and more.

11/5/22 Zoom Class: Integrating Somatic Movements and Fascial Awareness, Class 2 In this second class integrating fascia and somatic movement we focused on some of the fascial lines or meridians as described by Robert Schleip in his book, "Fascial Fitness". Several participants commented that many of the movements were very similar to some of the movements in the Daily Cat Routine. I attempted to identify (at least some of the time) which movements or parts of movements were more pandicular in intention and which were more the long lengthening type of movement that fascia loves. We reviewed some of the characteristics of fascia. We did some "sponging" rotational limb movements that are so good for hydrating joints and tissues. In December's class we'll review some of the highlights from 2022 classes including the fascial work.

10/1/22 Zoom Class: Integrating Somatic Movements and Fascial Awareness, Class 1 This is the first of 3 classes with the theme of integrating somatic movement and fascial awareness. Class started with a brief overview of a few main concepts about fascia. Fascia is the soft tissue that runs through the entire body, it surrounds (almost) everything, and gives us shape and structure and transmits energy and muscular force through the myo-fascial-skeletal system. I led the class in various movements and movement styles to illustrate how different movements and exercises focus more on muscles or fascia. For example, we did Arch and Curl Same Side as done in the book "Somatics". Then I led a variation on this move using a more fascial concept whereby we worked in long, full body dorsal and ventral myo-fascial chains, first with the right side and then with the left side. We discussed the concept of "sponging," an important technique to keep fascial tissues hydrated. I led rotational movements to have us experience this concept. The idea of sponging is that we are wringing the fluids out of the tissues and then as we release out of contraction the fluids flow back into the tissues. I will continue to integrate various aspects of fascia in the next 2 classes.

9/3/22 Zoom Class: Enhance Your Somatic Movements with the Internal & External Obliques, Class 3 This is class 3 of enhancing your somatic movement routine. We spent a good part of the class focusing on the internal and external obliques as reference muscles embedded in a variety of movements. We started with a review of the anatomy of these muscles. Both the internal and external obliques attach to a number of lower ribs and much of the iliac crest. By their tendons they also attach to the abdominal aponeurosis in the front of the body and the thoracolumbar aponeurosis in the low back. Therefore both these muscles literally attach from the midline in the front to the spine in the back. Bilaterally they flex the spine, their lateral vertical fibers are side-benders (lateral flexors), and their diagonal fibers are trunk rotators. The external obliques rotate the trunk toward the opposite side and the internal obliques rotate the trunk toward the same side. Among the movements we did, we especially focused on combining side-bending and rotating forward and backward from sidelying. This is one of my favorite somatic center movements. We also did the "propeller" from sidelying. You'll have to watch the video for instructions.

8/6/22 Zoom Class: Enhance Your Somatic Movement Routine Including The Latissimus Dorsi, Class 2 This is class 2 of enhancing your somatic movement routine. We spent a good part of the class focusing on the latissimus dorsi as the reference muscle embedded in a variety of movements. We started with a review of the anatomy of this muscle. The latissimus dorsi is a large, mostly flat muscle, covering a huge part of the back. It is both a back muscle and a shoulder girdle muscle. It attaches to the inner upper arm, across the lower scapula to the spine (about T-7), and by its tendon goes all the way to the coccyx. It also wraps around the rib cage laterally and therefore includes rib cage movement. Its textbook actions are extension, adduction, and internal rotation of the arm. We worked with this muscle in supine and side lying and will probably work with it in prone in the next class. Becoming aware of the latissimus dorsi adds three dimensionality, fluidity, and vibrancy within your movements.

7/2/22 Zoom Class: Enhance Your Somatic Movement Routine, Class 1 I periodically get requests for ideas as to how people can vary their somatic movement routine. I've now been doing my somatic movements for over 30 years, pretty much on a daily basis. So I am constantly coming up with variations, not only to the Daily Cat Routine, but also movements I can do from a chair while sitting at my desk, and movements I can do in standing, and while taking a walk. This is class 1 of 2 or more classes on this theme. The main question I ask myself as I'm doing my regular daily cat movements is what else can I do that involves these movements but is somewhat different. For example, as I do "Arch & Flatten," I might bring my awareness to my pelvic floor. I focus on the sensations in my pelvic floor as I do "Arch & Flatten" and begin to notice that when I flatten the posterior part of my pelvic floor is squeezed tighter; and when I arch I can feel my low back muscles strongly contract. I bring my attention to both the movement and the sensations and modulate levels of effort and comfort. Whenever we do a movement, we contract muscles. The problem is getting stuck in the contraction and not being able to release out of the contraction. That is why we focus on the slow controlled release coming out of the contraction to rest. I hope you get some good ideas for creating your own variations to your somatic movement routine.

6/4/22 Zoom Class: Horizontal Bands in the Body's Myofascia, Class 2 In this second class on "horizontal bands" we continue exploring movements to help loosen or break-up these myofascial thickenings. I suggest you view my May 7, 2022 class as well. We started with seated movements working through the seven-band areas as described by R. Louis Schultz and Rosemary Feitis, in the book "The Endless Web": pubic, inguinal, navel, chest, collar, chin, and eye. In this movement sequence I also brought in relationships with the chakra system. There is so much to explore with various horizontal banding systems including information from Carl Jung and Stanley Keleman, in which both discuss the emotional origins of these bands or straps.

5/7/22 Zoom Class: Horizontal Bands in the Body's Myofascia, Class 1 Most people are not familiar with the concept of "horizontal bands or straps" in their body's myofascia. They are thickenings in the various layers of muscle and fascia. They show up superficially as a flattening or depression running horizontally in seven common bands, from the eyes to the groin. I first heard about them from Thomas Myers in his book, Anatomy Trains. This book referred me to the book, The Endless Web, Fascial Anatomy and Physical Reality, by R. Louis Schultz, PhD and Rosemary Feitis, DO. In this class we explored somatic movements to help create freedom in these bands. We will continue this theme in the next 1 or 2 classes.

4/2/22 Zoom Class: Class 3: Feet to Full Body Movement, Including Upper Body Spiral Patterns In this class series we continue to explore the movements of the feet and how they relate to full body movement. In addition we practiced an important upper body spiral pattern and it's anatomy. This pattern starts with neck rotation, continues through the opposite rhomboids, to the anterior serratus, to the external oblique, to the internal oblique on the opposite side, to the hip (ASIS). We combined the spiral upper body pattern with variations in lower body spiral patterns (all the way through the feet). We worked in standing, supine, and side-lying. We ended the class with standing, a contralateral dance pattern, and walking.

3/5/22 Zoom Class: Class 2: Feet to Full Body Movement In this class series we continue to explore the movements of the feet and how they relate to full body movement. We started in standing and looked at how the 3 postural patterns, as described by Thomas Hanna, effect weight bearing in the feet. We did some seated movements for the head and feet. Next, we went to the prone position and explored spine, trunk, foot, and toe movements. We ended floor movement with some variations of Arch and Curl lying on our backs. We ended the class with standing and walking.

2/5/22 Zoom Class: Class 1: Feet to Full Body Movement In this class series we explore the movements of the feet and how they relate to full body movement. We started in standing with fundamental movements of the spine and trunk and how they effect movement and weight bearing in the feet. Next we explored seated movement and the feet. Then we went to floor movement. In supine we explored movement, sometimes starting from the feet and working through the spine and trunk; sometimes we started with the spine and trunk and allowed the movement to work through the feet. We finished the floor work in side-lying. Again, sometimes starting from the feet, and sometimes starting from the somatic center, but always allowing the movement to flow through the full body. We'll continue the theme of feet to full body movement in the coming classes.

12/4/21 Zoom Class: Inter-Relationships and Self Regulation: Jaw, Neck, Ribcage, and Breathing Participants from previous classes requested jaw work and more head & neck somatic movements. As I began to plan this class, I realized it would be novel to include not only muscles, but also some of the neuro-vascular anatomy involved, such as the vagus nerve and the carotid artery.

All the movements from this class relate to self regulation and the resetting of the autonomic nervous system. We worked with the jaw, vagus nerve, head-neck, ribcage, thoracic spine, breathing, and the carotid and vertebral arteries.

Enjoy the breathing meditation below from the HeartMath Institute.

Breathing Meditation

1. Lie down comfortably. You'll probably be more comfortable with some support (pillow) under your head and under your knees.

2. Slow your breathing. Use nostril breathing. Let your exhales be longer then your inhales.

3. Shift your focus from your mind to your heart. Breath as if you are breathing through your heart. You can even touch your heart with your hands.

4. After you've been breathing for a few minutes, feel the shift from your mind to your heart.

5. You can deepen this meditation by choosing a heartfelt, positive feeling, such as gratitude. You can say thank you for your life, family, friends, pets, health, beauty in the world, a poem, nature, delicious food, and much more. This changes your body chemistry and sends a strong signal from your heart to your brain. This helps bring your heart and brain into “heart-brain coherence.”

6. Add a real smile (can be very small and subtle). Perhaps you feel your face and eyes “brighten-up.”

11/6/21 Zoom Class: Vagus Nerve Health, Breathing and Balance through Somatic Movement Let me start by recommending a book, "Accessing the Healing Power of the Vagus Nerve," by Stanley Rosenberg. We began class with a series of head/neck and eye movements to help reset the ventral branch of the vagus nerve. The vagus nerve is a very important part of the autonomic nervous system. The ventral vagal branch promotes the health of our lungs, heart, and our ability to engage in positive social relationships. We spent some time in guided nostril breathing along with some explanations of good breathing habits. In the side lying position we practiced balancing on our bottom-side lateral line with both legs long and extended and our top arm lying long on the top side of our body. We will be continuing some of these themes in future classes.

10/2/21 Zoom Class: Balance and Somatic Movement Class started with a brief explanation of the "tripod of balance" which is: Proprioception, Vestibular System, and Visual System. We did a variety of activities starting in standing, mobilizing our feet through somatic movements with: dorsi and plantar flexion, dorsi rocking (from Erik Dalton), and inversion and eversion movements. We practiced techniques for easy and comfortable movements of sit-to-stand and stand-to-sit. We did a series of preparatory movements leading up to and including balancing on one foot. We will continue the theme of balance in future classes including movements for head position, vision, one legged balancing, and more. We ended class, lying on the floor, with a guided somatic meditation focused on sensing gravity in our bodies/somas.

9/4/21 Zoom Class: Class 2: Standing and Walking We started this class reviewing and refreshing both standing alignment and walking guidelines. Next, we did a unit on "Stability - Mobility Balance." Most people don't realize we have both a stability neuromuscular system and a mobility neuromuscular system. The next section of the class dealt with side to side weightedness and balance. This included experiencing leaning from side to side, hip hiking - lateral flexion function in walking and standing on one foot balance. We briefly reviewed pubic joint mobility and it's effects through each hemipelvis down through the feet.

7/3/21 Zoom Class: Class 1 of 2: Integration of Trunk and Limbs for Standing and Walking In this first of two classes we started with floor somatic movements, and proceeded to movements in standing and walking. Walking requires our full body. Every part of us working together as a coordinated, fluid whole is necessary for walking. We differentiated and then integrated sub-programs related to walking. Walking is more than using our arms and legs. Fluid, contralateral adult walking requires movement of our spine and trunk to support, organize, and control the efficient use of our limbs. We reviewed the importance of our motor and sensory cortex of our brain as well as the role of our cerebellum in our overall motor system.

6/5/21 Zoom Class: Class 3: Pelvis, Hip and Lower Limb In this third class of the Lower Limb we focused on a few important movements and joints. Most people have never heard about the two pubic joints, however, freedom in these joints is often the key to freedom in the pelvis. It is also often the key to releasing S-I (sacroiliac) joint pain and tension. We also did a series of lumbar spinal movements focused on the deep stabilizing muscles such as the multifidus. Another over looked set of muscles for knee balance and movement control are the medial and lateral hamstrings. With the knee bent we pandiculated foreleg and foot rotation, internally and externally, which are controlled by the hamstrings. Lastly, we worked with the subtalar joint of the foot to free the movement of inversion and eversion.

5/1/21 Zoom Class: Class 2: Pelvis, Hip and Lower Limb In this second class of the Lower Limb we focused on the pelvis, hip, thigh, and knee. We worked with the hamstrings and quadriceps muscles which move the hip and knee joints. We also integrated internal and external hip rotation with Arch and Curl. We started class with anatomy regarding hip hiking and lateral flexion, and differentiated the quadratus lumborum and the obliques. In class 3 we'll focus on the foreleg, ankle, foot, and toes, and we'll integrate the lower extremity/limb into full body movements.

4/3/21 Zoom Class: Pelvis, Hips and Lower Limb: Class 1 of series for Pelvis, Hip and Lower Limb The focus of this class is the pelvis and hips. The first part of the class reviewed some anatomical understandings of the pelvis and hips. Hopefully this increased awareness of anatomy can be applied towards us being able to move with more ease. In addition to being guided through the 6 fundamental movements of the pelvis and hips we also covered some important concepts. One important concept is that our limbs, our arms and legs, need the support and control of the spine and trunk to move with ease and efficiency. Another concept is the importance of starting contraction from full resting length. We defined the concept of sensory motor amnesia (SMA), how it comes about, and the value of pandiculation to reset the resting length of the muscle. We will continue exploring both the anatomy and movement of the pelvis, hips, and lower limb in future classes.

3-6-21 Zoom Class: The Arm, Class 2 of 2 The Shoulder Girdle and Upper Limb In this second class on the upper limb we worked with movements of the humerus, elbow, forearm, wrist, and hand. Our spine and trunk are the foundation of limb movement. Therefore attention is paid to how the spine and trunk support each movement we did in this class. We worked in supine, prone, and sidelying. In an effort to be practical I led movements related to playing a magical fiddle, opening a jar, variations on twisting and rotating the forearm. I started the class with a series of pictures to stimulate both anatomical understanding and the role of body posture and grace in moving the upper limb.

2-6-21 Zoom Class: The Shoulder Girdle, Class 1 of 2 for the Shoulder Girdle and Upper Limb We started this class with a description of the shoulder girdle, defining its bones and joints. We looked at how the position of our spine and trunk impacts the position of the scapula and clavicle. Front to back imbalance often brings the shoulder girdle either forward or backward in relation to the pelvis. Side to side imbalance usually creates a high shoulder and a low shoulder. Spine and trunk rotation often brings one shoulder forward and the other one backward. We worked with head-neck-shoulder balance focusing on the upper trapezius, levator scapula, SCMs (Sternocleidomastoids). We looked at some anatomical pictures of the shoulder girdle. We did shoulder girdle movement, differentiating scapular, clavicular, and shoulder joint movement. We did our movements both in a chair and on the floor. We integrated shoulder girdle with full body movement. In our next class we'll focus on upper arm, elbow, forearm, wrist, hand, and finger movements.

1-2-21 Zoom Class: Six Fundamental Movements During 2021 my Saturday Somatic Movement Classes will include more anatomy, which I love. Today’s class focuses on the six fundamental movements as expressed in the trunk. In our world of three dimensions, each dimension is represented by a plane. Each plane has two opposite fundamental movements. The sagittal plane expresses flexion and extension, the frontal plane expresses side-bending (lateral flexion) to the right and left, and the horizontal plane expresses rotation to the right and left. All movement takes place over time and that represents our forth dimension. All three planes intersect through our central axis which we can visualize as a line through the center of our body from the center of the crown of our head to the center of our pelvic floor. I guided these six fundamental movements through the three sections of our trunk: our rib case, somatic center, and pelvis. In future classes I will include these six fundamental movements through our head/neck, arms and legs.

12-5-20 Zoom Class: Strong, Healthy Muscles Also Need To Relax & Rest I opened this class with a short explanation about why muscles need to rest. After periods of activity, or recuperation from injury or surgery, the body needs to rest in order to allow for recovery. The same is true for muscles. We did a variety of movements often using the pandicular process of voluntarily contracting a group of muscles and then voluntarily, slowly, releasing that same group. We started our movements in a chair and then moved to the floor. We worked with spinal points, the psoas, various versions of Arch and Curl, lateral flexion, and rotational movements. As usual, I did a quite a few variations of the Daily Cat Routine.

11-7-20 Zoom Class: Full Body Movement with Some Emphasis on Arm Movements This class focuses on full body movement with some continuation of arm movements from the last class. We started with neck and shoulder movements referencing the subocciptital and supraspinatus muscles. For the most part I followed the Daily Cat Routine format, however I emphasized variations of the Cat Movements. I also integrated arm movements into many of the full body movements focusing on the scapula, shoulder, elbow, forearm, wrist, hand and fingers.

10-3-20 Zoom Class: Releasing Muscles of the Arms, Class 1 To release muscles of the arms we started by releasing muscles of the head, neck and shoulders. We released the supraspinatus, upper trapezius, levator scapula, and the suboccipital muscles. Next we moved to the elbow flexors and extensors and the forearm muscles. In between specific pandiculations we integrated more differentiated movements into more full body movements. In our next class we'll continue this theme and include movements for the wrist, hand and fingers, as well as continuing to integrate all parts of the arm into movements of the spine, trunk and lower body.

9 - 5 - 20 Learn to Move Through Your Whole Body In this class we'll focus on moving through our trunk. I like to look at the trunk in 3 sections: the rib cage, the somatic center, the pelvis. Trunk movement is the foundation for movement through our limbs. We started this class in a chair doing what I call "seated pelvic clock." We pretended we were sitting on a clock and found 12 by arching our low back(bringing our weight a little in front of our sits bones), and 6 by flattening our spine (bringing our weight a little behind our sits bones), 3 under our right sits bone, and 6 under our left sits bone. We then proceeded to do several clock movements. Then we practiced moving our rib cage, somatic center, and arms from a seated position and compared using our arms with and without the support of our rib cage and somatic center. Next we practiced moving from our back to our side and back onto our back and onto the other side. This involved noticing how to rotate our trunk, use our legs, and use our arms by shifting our weight and intention. We concluded class with a variation on trunk rotation both from supine and prone.

8 - 1 - 20 Zoom Class: An Introduction to Movement Patterns This class focuses on several rotational patterns and how they move through the upper body, somatic center, and the lower body. We started in the upper body: turning the head right (right splenii and left SCM muscles), right scapula toward spine (rhomboids) to left scapula away from spine (anterior serratus), through intercostals to turn the rib cage right, through left pectorals, left external obliques, and right internal obliques, ending at the right hip. Of course, we also worked the opposite spiral through the upper body and somatic center. In the lower body we experienced variations in rotational movements, ipsilateral and contralateral, through the pelvis, hips, thighs, knees, forelegs, ankles, feet, and toes.

7-4-20 Zoom Class: Differentiation and Integration To have well coordinated movements with arms and legs, you need to have the muscular support and integration through the trunk. The trunk includes the spine, rib cage, somatic center, and pelvis. Sometimes you have to clarify/differentiate a specific movement of, for example, the hip or the shoulder blade and then integrate that movement with the trunk. Sometimes you have to clarify/differentiate a trunk movement in order for the trunk and limb to be integrated. In this class we toggle between clarifying specific movements of the hip and shoulder girdle and then integrating these movements with movements of the trunk.

Zoom Class 6-6-20: Somatic Movement as an Educational Process In order to upgrade faulty movement patterns the brain needs different feedback that overrides the old patterns. Using the tools of conscious attention and active engagement we moved slowly, with control, and with awareness, creating the kind of feedback that upgrades movement patterns. In this class we deconstructed many of the basic Daily Cat Routine movements in order to experience important nuances such as weight shift and counter balance.

Zoom Class 5-2-20: Somatic Movements to Release Stress and Feel Good Please note the first two minutes of this class is cut off. I love to introduce lots of variations to the basic daily Cat Routine, which is how I organized this class. I introduced the concept of "stops and starts." This is a very powerful technique for increasing voluntary muscular cortical control to the pandicular process. Briefly this means that as you slowly release out of contraction you stop and then start a few times on the way to full release and rest. We also did a number of rotational movements both ipsilaterally (same side) and contralaterally. As usual we ended with a simple breath meditation taught to me by my friend, Maggie Connolly.

4 - 4 - 20 Zoom Class: Somatic Movements to Help Boost Immunity In this class we focused on somatic movements to help us come into the parasympathetic state of “relax and restore, rest and digest.” Due to the coronavirus we are often triggered into a stress response which dampens our breathing, tightens our muscles, and puts into a state of anxiety. Our attitudes and activities either deplete us or nourish us. Somatic movements nourish us, both physically and emotionally. Do your somatic movements and take calming breaths throughout the day, along with following hygiene guidelines. Chose to boost your immunity with gentle and relaxing somatic movements.

3 - 24 - 20 Zoom Class: Too Much Sitting Hopefully this Zoom video will help you take somatic movement breaks. Learn some easy to do movements both in sitting and standing. We all sit too much and then feel stiffness in our backs, neck and shoulders, pelvis and hips, and arms and legs. These movements integrate the six ranges of motion of our spine with the rest of our body. We end with two awesome movements for the neck and shoulders. Get up and move. Enjoy!

3 - 7 - 20 Rib and Breath Movement This class will focus on the ribs. We will do many of the CAT and other somatic movements we've done before, however we'll spend more time noticing the involvement of the ribs. Some movements will open the ribs and some will squeeze them closer together. We'll work all parts of the rib cage including what I call the "Quarter Lines." Quarter lines are imaginary lines between the midline in the front and side or lateral line on both the right and left sides. The quarter lines in the back fall between the spine and the side or lateral line on both the right and left sides. This class will have some surprises.

2 - 1 - 20 Trunk and Limbs As I've said before the trunk and spine both organize and support the efficient use of the limbs. Many movements from this class will illustrate this concept. There are six basic ranges of motion of the trunk and spine: flexion and extension, right and left side-bending (lateral flexion), and right and left rotation. As we practice each of these movements we'll also incorporate arm and leg movements that illustrate how the spine and trunk both organize and support the limbs. We'll do these movements somatically, that is slowly, comfortably, voluntarily, pandicularly, and with awareness.

1 - 4 - 20 Somatic Movement and the Chakras It's fun to start off the new year with something different. I decided to combine somatic movement with awareness of our chakras. I integrated the daily cat routine along with some variations and included concepts of the chakras. In this way we worked with our physical, mental-emotional, and energetic bodies. Everyone seemed to enjoy it. I hope you enjoy it too.

12 - 7 - 19 Seated and General Somatics The opening material included concepts of self-regulation, making choices in our life, waking up the brain through mindfulness, strengthening heart-brain communication, and how slowing down and reducing effort during somatic movement allows for greater sensory perception. We learned a short seated sequence perfect for taking a break at our desks. This sequence includes: arch and curl, hip hiking, and pelvic rotation also called the pelvic clock. Some of the movements we did on the floor included: psoas, hip hiking with variations, rotational movements, and foot and foreleg movements.

11 - 2 - 19 Standing Routine and Floor Work This class started with a short standing movement routine including Arch and Curl, Side Bending, and Rotation. As part of our floor work we learned a short shoulder routine that my clients have really enjoyed. We also did a number of movements on our sides that encompassed the Red Light, Green Light, and Trauma Patterns as described in Hanna Somatic Education.

10 - 5 - 19 Side Bending In this class we'll focus mainly on the side bending function of the obliques as the center of a full body pattern, head to feet. We'll start as usual with some warm-up moves involving spinal extension and flexion, including extremities. We'll practice rolling our feet inward (inversion/supination) and outward (eversion/pronation). These are "lateral and medial" foot movements. Then in supine (lying on your back) and side-lying we'll practice pandicularly moving our right and left lateral lines into contraction and length through our whole body, incorporating inversion and eversion foot patterns. Pandicular movements involve an initial concentric, shortening contraction, followed by a slow, controlled eccentric, lengthening contraction. This is a rich class and includes much more.

9 - 7 - 19 Trunk and Spinal Movement We started with a sequence of movements from the neck to the tailbone both for the front and back of the body. This is a wonderful routine to contract and release muscles for the front and back. Then we did a series of side lying movements for the latissimus dorsi, anterior serratus, obliques, gluteals, sacroiliac joints, and more.

8 - 3 - 19 Part 1: 5 Minute Standing Routine; Part 2: Spine, Pelvis, Pelvic Floor, and SI Joints We started class with a 5 minute Standing Routine. After some basic warm up somatic movements using the Daily Cat Routine, we mostly focused on the somatic center (between ribs and pelvis), spine, pelvis, pelvic floor, sacroiliac joints, and hips. We spent some time aiming our shoulders into different areas of the spine (C3, T12, L5, tailbone). And then we aimed our shoulders into spinal flexion (3rd eye, xyphoid process, navel, center of pubic bone). All movements were done pandicularly. We also experimented with various rotations and degrees of lateral flexion and felt their effect into our pelvic floors, SI joints, and spinal muscles.

7 - 6 - 19 Standing and Walking This class starts with some simple somatic movements in standing. I modify Daily Cat Routine movements and add others to create these standing movements. Then we got on the floor and did some of the same movements as we did in standing. I always include movements that ask the spine to move in all six ranges of movement: flexion-extension, lateral and medial movement, rotational movement to each side. At the end of class, we stood back up and noticed our standing and walking and the differences we felt in our alignment, verticality, and ease of walking.

6 - 1 - 19 Spinal Movements This class focuses on spinal movements. Lying on our backs, we practiced Arch and Flatten (Extension and Flexion of the spine) and Hip Hiking (raising the side of the pelvis upward toward the ear). Then we put the two together. Next we practiced some rotation, especially of the lower body, and combined rotation with hip hiking. As we went through the basic ranges of motion of the spine we sometimes included the arms and legs and sometimes we focused on the spine and trunk. We also focused on allowing our heads and necks to be free to move as the rest of our spine and pelvis moved.

5 - 4 - 19 Feet, Standing, and Walking We started this class with some self observation while walking and standing focusing on our vertical axis. Then we went to the wall, and with hands against the wall, we did several foot movements. Our goal was to increase foot mobility, as a door into better full body movement. During the floor work, we learned a simple breath pattern to increase vagal tone and parasympathetic nervous system activation. At the end of class we repeated our self observation of our walking, foot movements, and vertical axis.

4 - 6 - 19 Upper Extremity This class focuses on the upper extremity including the rotator cuff. We'll be incorporating the upper extremity into full body movements. This class begins with an interesting warm up that includes the distal joints of the hands and feet. Many people are surprised how problems in either the lower or upper extremity are helped by working with each other.

3 - 2 - 19 Variations on the Basic Cat Routine Movements In this class we did a number of variations of the basic Cat Routine movements. We did what I like to call the Red Light upper trapezius and the Green Light levator scapula move. We also added some breathe work focused on the sides of our ribs, which usually don't get much attention. Based on student requests we also integrated some facial movements, including movements for the eyes, jaw, nose, and mouth.

2 - 2 - 19 Rotation of the Trunk and More The theme for this class is rotation. We warmed up with the following movements: Arch and Flatten, Arch and Curl, Back Extension (Lift), Arch and Curl on the Diagonal, and Hip Hiking - Lateral Flexion. Then we spent some time doing rotational somatic movements from side-lying. These movements included finding and moving the trunk using the internal and external obliques as reference muscles. We practiced using our legs and hips to rotate the pelvis. We put upper and lower rotational body movements together both cross laterally and ipsilaterally. We ended the class lying on our backs and doing variations of rotational twisting movements.

1 - 5 - 19 Integrating the Shoulder Into Full Body Movements This class started with an explanation of the three dimensions of space and the accompanying 6 ranges of motion. We began our somatic movements with seated upper trapezius and levator scapula. The rest of the class involved integrating shoulder girdle movements into full body movements on the floor. All movements were done somatically and used the technique of self pandiculation with its slow controlled release out of contraction.

12 - 1 - 18 Movement Organized Along the Three Planes or Dimensions of Space In this class we pay attention not only to the sensations of the movements we are doing, but also which plane or planes are involved. The sagittal plane gives us flexion and extension; the frontal plane gives us lateral and medial movement; the horizontal plane gives us rotation. Moving from this awareness helps our posture, balance, coordination, and usually decreases pain, stiffness, and tight muscles.

11 - 3 - 18 Pelvis and Pelvic Floor Today's class focuses on the pelvis with an emphasis on the pelvic floor. We'll start with some somatic movement warm-ups including an unusual, gentle series of head/neck movements beginning in the eyes. We'll also focus on breathing with awareness of both the thoracic/breathing and pelvic floor diaphragms. We'll do some basic Daily Cat Movements as well as bringing our pelvis through its basic six movements: flexion and extension, R and L lateral flexion, and internal and external rotation. Don't miss the wonderful somatic pelvic floor movement I learned from Judith Aston.

10 - 6 - 18 Connecting Painful Areas Both Locally and Throughout Your Body In this class we'll connect an area of the body, for example, the neck, to both surrounding areas and, as much as possible, throughout the whole body. Why? We are organized as a whole. Pain may be generated from right where the pain is located, but more often, the pain comes from other areas that have a myo-fascial (muscle-fascia) connection that we may or may not be aware of. Neck pain may come from the feet; shoulder pain may come from the center of your body. Learn to expand your movements possibilities and see if that relieves your pain or areas of discomfort.

8 - 4 - 18 Standing Weight Distribution and Head-Neck to Foot Movements   We started class in standing, experiencing weight distribution in the soles of our feet moving forward-backward, side to side, and in contralateral rotation. Then we went to floor movements involved in coordinating head-neck and foot movements, noticing what was happening in the low back, hips, knees, and more. We integrated these movements with Daily Cat Routine movements.

7 - 7- 18 How To Access The Back   In this class we'll explore various ways to get into all parts of the back: the neck, the high upper back, between the shoulder blades, low mid back, low back, and sacrum/pelvis. We worked from supine, prone and side-lying and used various reference muscles, as a guide. For example, we worked with reference muscles: latissimus dorsi, upper trapezius, levator scapula, rhomboids, lower trapezius, and paravertebrals.

5 - 5 - 18 Deep Versus Superficial Musculature   Today's class focused on differentiating deep and superficial musculature in two ways. First we learned about some anatomical information of some of the deep muscles such as the multifidi, transverse abdominis, quadratus lumborun, and the internal oblique. Then in our somatic movements we practiced focusing our awareness either more deeply or more superficially. We noticed not only the difference in sensations but also how we could explore a fuller movement by incorporating deep muscle control as well as superficial muscular participation.

4 - 7 - 18 Psoas and Scapula   In this class we explored movements relating to low back and pelvic comfort via the psoas and iliacus muscles. We explored shoulder girdle comfort via scapular movements and muscles, particularly the upward and downward rotators.

3 - 3 - 18 Lower Extremity   Class started with some anatomical information about the lower extremity. Then we proceeded to do somatic movements related to the hips, knees, ankles, feet, and toes. We started with a few torso movements so that the upper body was more balanced over the lower body. Then we proceeded with lower extremity movements, including medial and lateral hamstrings and quadriceps.

2 - 3 - 18 The Pelvis   The theme of this class is the pelvis. We started with a review of pelvic anatomy as well as concepts of motor control, including "long term potentiation (LTP). LTP basically means that the more we use a particular neural network, the stronger it becomes. We are reinforcing the brain map connections of that network. This has implications for good and ill in the way we move and use our body. As usual we started with a body scan, did some warm-up moves especially focused on the pelvis, and then included somatic movements for contracting and releasing the buttock area, back, and more. We spent a good deal of time on the movements of the pelvis in walking.

1 - 6 - 18 Breathing and the Pelvis   Today's class started with some neurological information about top down cortical processing versus bottom up subcortical processing.  Then we began class with somatic breathing movements and then focused much of the class on the hip-pelvis area.

12 - 9 - 17 Movements for Sciatica and the Psoas   Class starts with some basic anatomy of the sciatic nerve and the psoas muscles. This class is a good example of incorporating more specialized movements into the basic Daily Cat Routine ("Somatics," by Thomas Hanna). At the end of class we'll stand up and continue to focus somatically on standing and walking movements.

11 - 4 - 2017 Somatic Movement Relaxation   This class contains a general Hanna Somatic Routine with variations of the Daily Cat Routine. Later in the class I lead a "Somatic Movement Relaxation" which can be used for general anxiety, calming, or to help you go to sleep. At the very end of the class I lead a short walking integration. Remember the feedback to your brain from your body has changed due to the change in muscle tonus from doing the somatic movements. Thus it is very helpful to walk after a floor session allowing the brain to integrate the changes.

10 - 7 - 17 My Daily Somatic Movement Routine   My Daily Somatic Movement Routine. I am frequently asked what I do for my daily somatic routine. This class is an example of a routine I might do. My general guideline is to follow the regular Daily Cat Movements and add a few variations of each movement as I go through the routine. I spend between 15 - 30 minutes a day. I always explore different variations or cycle around to variations I haven't done for a while. I include movements I've learned from others as well as those I've made up myself. Sometimes I add seated, standing, walking, and breathing movements as well.

9 - 9 - 17 Mobilizing all the Major Joints   This class focuses on moving through the joints of the body, from feet to head. Each joint movement is done as a voluntary pandiculation. This sequence both helps you assess each joint as well as release excess muscular contraction and pain or stiffness at each joint. This sequence is great to do in the morning to mobilize each joint. This sequence is also great to do before bed to help relax and prepare you for a good night's sleep.

8 - 5 - 17 Working with the Sides of the Body   In this class we focused on movements of the lateral line or sides of the body. The oblique muscles at the sides of the waist are at the somatic center of the lateral line. Muscles of the side of the body at the neck, rib cage, pelvis and down the legs are crucial for stability. We have muscles that control forward and backward movements, turning or rotational movements, and side to side movements. When movement in all three of these planes are in balance, our movements are graceful and we rise upward in gravity.

7 - 22 - 17 Pelvic Movement   This class focuses on the movements of the pelvis. We reviewed some anatomy on the skeleton first, including the hip joints, sacroiliac joints, pubis, and lumbosacral joint. We moved our pelvis in the 3 dimensions of space: forward-backward; side to side; and horizontally. We also noticed how pelvic movement effects movement in other areas of our body.

6 - 3 - 17 Extremities and Trunk Support    In this class we do specific movements for the upper extremity, including upward and downward rotation of the scapula. We also do specific movements for the lower extremity, including hip flexion, extension, rotation, as well as hamstring and quad movements. Interwoven with the extremity movements, are movements for the trunk and spine. It is the efficient functioning of the trunk and spine which is the foundational and organizing support for competent and pain free movement of the limbs (extremities).

5 - 20 - 17 Hip and Knee Joints   This class focuses on hip joints and knees in the context of a full body routine. A number of students wanted movements for stiff hips, especially hip flexion. And they loved this class for all the movements pertaining to hips. The other request was for knee issues. We thoroughly worked with the hamstrings and quads at the knees.

4 - 29 - 17 Full Body   This class is another example of working with Hanna Somatic movements for the whole body. This class both incorporates some of the Daily Cat Routine created by Thomas Hanna, and also a number of other movements that work seamlessly with the basic movements.

3 - 29 - 17 Full Body   With this class you'll be led through a full-body, head-to-toe, somatic movement experience. Enjoy the leisurely pace and the feeling of ease and comfort as you move all your joints and muscles in simple patterns.

3 - 4 - 17 Finding Your Somatic Center This class focuses on paying attention to the participation of the somatic center during movement. Thomas Hanna defined the somatic center as the central area of the trunk between the pelvis and rib case. We focused on the participation of the somatic center in a number of movement patterns. One was the diagonals between opposite shoulder and hip during walking. We also experienced the participation of the somatic center in lateral movement lying in different relationships to gravity: on our backs, sides, and bellies. Enjoy more examples as you listen to the recording.

1 - 28 - 17 The Pelvis and Walking   In this class we focus on movements of the pelvis, especially lateral movement. In walking, this would be the up-down direction of the pelvis. The foot that takes the ground is pushed upward from the ground reaction force. Learn slow, gentle somatic movements that allow you to adapt and adjust your pelvis to walking and other activities.

1 - 17 - 17   The brain organizes our movement patterns. Start the new year, 2017, with both a review of some of the basic Cat Routine Movements, and a few variations that really get into the low back.

12-17-16   Perception and Movement  This class starts with some information regarding improving movement by improving perception. Perception is integrated with our past experiences. By being present in the moment and moving slowly we can help our brain re-organize our ability to move with adaptability, ease, and comfort.

12-3-16   Release Tight, Contracted Muscles Throughout Your Body   In this class we go from the head and neck all the way down to the feet. Learn a number of variations related to the Daily Cat Routine by Thomas Hanna. This class is great for releasing a tight back and pelvis.

10-22-16   Somatic Movements for Arms and Legs     Class 2 of 2.  In this class we'll experience how the spine and trunk support the movements of our arms and legs. Due to time, we did more with the legs than the arms. A future class will do more movements of the arms and how they are supported by the spine and trunk.

10-8-16     Somatic Movements for Arms and Legs.   Class 1 of 2.  In this class we'll experience how the spine and trunk support the movements of our arms and legs. Due to time, we did more with the legs than the arms. A future class will do more movements of the arms and how they are supported by the spine and trunk.

9-10-16     In this class I explore many variations of the basic Cat Routine Movements. For example I combine "Arch and Flatten" with a movement down the legs and into the feet and toes to connect the whole spine with the lower body. I've also included a number of parts of a wonderful somatic movement called, "the Barrel," which reinforces rotational movement in the trunk with forward-backward leg and arm movement. Enjoy the many variations and nuances of the basic Cat Routine to enhance and supplement your daily routine.

8-27-16    In this class we focus on some movements of the sacroiliac (S-I) joints and the surrounding area of the low back, pelvis, and hips. Many people experience pain in this general area. These somatic movements release the musculature of that area. Pain relief, less stiffness, and movement comfort result.

7-30-16    The opening of this class starts with some information about "Sensory-Motor Learning" and "Sensory-Motor Amnesia (SMA)." After our "body scan," we did some movements for the lower limbs and ribs. Then we spent quite a bit of time on our sides doing some beneficial movements of rotation, especially as rotational movements apply to walking. The class ended with some head/neck movement.

7 - 23 - 16   Self Assessment and Somatic Movement   This class starts with some ways to do some self assessments while lying on the floor, so that at the conclusion of your movement time, you can re-check yourself. Much of the class was focused on movements pertaining to the "somatic center," the area of they body between the lower border of the rib cage and the pelvic bones. Toward the end of class we also focused on some elbow and foot movements requested by some of the participants.

6 - 25 - 16   Spinal Mobility
This class focuses on spinal movements that promote mobility/flexibility and release tight contracted muscles. Movements for all six ranges of motion of the spine are taught: flexion, extension, right and left lateral flexion (side bending), and right and left rotation. Movements are done lying on the back, side, and belly for a comprehensive journey into somatic spinal movement.

6 - 4 - 16   Shoulder Girdle and Pelvis
This class focuses on movements of the shoulder girdle and their connections through the somatic center, into the low back and pelvis, and down the legs. Movements of the shoulder girdle include the following muscle groups: upper trapezius, lower trapezius, anterior serratus, levator scapula, rhomboids, pectoralis major and minor. Other movements include "connectors" of the upper body and pelvis such as latissimus dorsi, abdominals, obliques, and paravertebrals.

5 - 21 - 16
This class started with a discussion of the right and left hemispheres of the brain. The focus of the Somatic movements was a bit of everything: full body movements, lower body movements, and upper and lower body rotational movements.

5 - 7 - 16   Somatics from the Waist Down
Kelli Peacock and myself, Susan Koenig, co-taught this class: "Somatics from the Waist Down," at the Breathe Center in Berkeley, Ca. This Center has oxygen available and some participants came early in order to try this fascinating therapy. The "somatics" part of the class focused on the lower body with some full body integration moves.

4 - 30 - 16
In Hanna Somatic Education movements we are working with the sensory-motor cortex to get out of pain by reducing chronic muscular contraction. In this process we are also updating the various mapping systems in our brain - cortical and sub-cortical. Each class covers movements throughout the body and helps to efficiently mobilize all the major joints such as the head/neck, shoulders, spine, pelvis-hips, knees, and feet.

4 - 9 - 16
Hanna Somatic Movements are foundational and are easily combined with other exercise and fitness programs. In Hanna Somatics you learn to release contracted muscles which creates balance and ease of joint movement in the body. Exercising with an imbalanced body with many muscles contractions sets you up for pain and injury. Do your Hanna Somatic Movements and enjoy exercise, sports, yoga, weight training, etc... without pain, stiffness, and injury.

3 - 26 - 16   Releasing Tight Muscles using the Shoulder and Scapula
In this class you will learn how to direct your shoulder and scapula toward different parts of your trunk to release tense, tight, painful muscles of the front and back of your body. You can learn do this sitting at your desk, standing, lying in bed or on the floor.

3 - 19 - 16 Partial Class
Muscles are controlled by the nervous system: brain, spinal cord, and nerves. Sensory feedback informs motor function in a continual feedback loop. Today's class continues some of the themes from 2/27/16 with its focus on rotation. In today's class, rotational and other movements are led from supine, prone, and side-lying to enhance walking, standing posture, and ease of trunk joint movements.

2 - 27 - 16 Side Lying Movements
This class focuses on side-lying movements for the upper and lower trunk, especially movements of rotation. After some warm ups , my colleague and Certified Hanna Somatic Educator, Ken Bridgeman, led the class in a wonderful sequence from side-lying to improve the rotational movements of walking.

2 - 20 - 16 Sitting Posture and More
Sitting Posture: we all know slouching is not good for us. Physically it compromises breathing, creates a habitual pattern of pain and stiffness by contracting muscles for long hours in the head/neck, shoulders, spine, and pelvis. Emotionally we may feel a lack of vitality and may even feel depressed over time. Socially the slouching posture may inhibit communication, a readiness for attention and engagement, and it sure does not look sexy!

1 - 30 - 16 Body Connections
Our brain and body are completely connected. Every movement represents neural connections and patterns in the brain, directly affecting our thoughts, emotions, and self-image.

9 - 12 - 15
Somatic Movement Class

10 - 24 - 15
Somatic Movement Class

8 - 22 - 15
Somatic Movement Class

8 - 15 - 15
Among the themes were walking, contralateral movement, diagonal movements between opposite shoulders and hips. Also a great standing movement for the hamstrings and quads.

7 - 25 - 15
This class explains Hanna Somatics in terms of being an educational process. As we do movements focused on different parts of the body, the Hanna Somatics concepts are reviewed.

6 - 27 - 15
How to start helping yourself and others when you strain some muscles. Walking exploration is included and part of the somatic movement explorations.

6 - 6 - 15
Somatic Movement Class

5 - 9 - 15
Enjoy doing Hanna Somatic slow, gentle movement from this May 9, 2015 class.

4 - 18 - 15
Enjoy this Hanna Somatic Movement Class. Move slowly and within your comfort zone. Pay attention to the sensations of the movements. By moving slowly you are allowing your motor cortex to reset the resting tonus of the muscles.

4 - 11 - 15
Hanna Somatic Education Movement Class

8 - 24 - 14
Hanna Somatic Movement Class.

8 - 23 - 14
Hanna Somatic Movement Class.

8 - 2 - 14
Saturday Morning Hanna Somatic Movement Class.

3 - 28 - 15
Saturday Morning Hanna Somatic Movement Class.

3 - 21 - 15
Saturday morning Hanna Somatic Education Movement Class.

2 - 21 - 15
Saturday morning Hanna Somatic Education Class.

1 - 24 - 15
Learn neck/head movements from sitting and lying on floor. The position of the head/neck is important to efficient posture and movement. These days the worst culprit for most of us is "computer posture." Also, practice integrating head/neck movements into full body movements.

12 - 13 - 14
Learn the "pelvic clock" movement. This may be the key for you to release pain and discomfort in your low back, pelvis, and hips. By learning to move your pelvis and low back in various vectors of "clock" movements, you re-connect your brain and muscles in the hub of the body.

12 - 6 - 14 Segment 3
Move with more awareness of 3-D space. Focus on movements oriented to the mid-sagittal plane, mid frontal(coronal) plane, and mid transverse (horizontal) plane. Feel these planes of movement through your pelvis, spine, and body.

12 - 6 - 14 Segment 1
Move with more awareness of 3-D space. Focus on movements oriented to the mid-sagittal plane, mid frontal(coronal) plane, and mid transverse (horizontal) plane. Feel these planes of movement through your pelvis, spine, and body

11 - 22 - 14
Comfortable walking means your whole body is working as a well coordinated whole from head to toe. The somatic movements in this class include head/neck, spinal rocking, lateral movements from side lying, and highlighting foot participation in twisting.

11 - 8 - 14 Partial Segment 2
Due to a technical error, this segment only partially recorded. However, this partial segment offers some helpful movements.

11 - 8 - 14 Segment 1
Learn about how to functionally improve posture and alignment in relationship to walking. Upgrade your brain's internal body maps to enable your nervous system to organize your musculoskeletal system for easier, competent, and more comfortable walking.

11 - 1 - 14 Walk
Increase your walking intelligence by releasing chronically contracted muscles so your brain can coordinate and sequence your walking with more ease and grace. This class starts with the fundamentals of spinal mobility. Each class during November and December of 2014 will offer additional aspects contributing to your “walking intelligence.”

9 - 13 - 14 Pelvis Segment 3
Many people consider the pelvis the hub of the body. Upper body weight is transmitted down the spine and then must be transmitted into the pelvis at the lumbosacral joint. From there, weight should be equally distributed through the sacroiliac joints to the hip joints and then down the legs to the feet which ultimately meet the ground. The somatic movements in each of these segments will help you release contracted muscles around and through your pelvis, helping you gain balanced, competent movement in the pelvic joints and related musculature. Enjoy.

9 - 13 - 14 Pelvis Segment 2
Many people consider the pelvis the hub of the body. Upper body weight is transmitted down the spine and then must be transmitted into the pelvis at the lumbosacral joint. From there, weight should be equally distributed through the sacroiliac joints to the hip joints and then down the legs to the feet which ultimately meet the ground. The somatic movements in each of these segments will help you release contracted muscles around and through your pelvis, helping you gain balanced, competent movement in the pelvic joints and related musculature. Enjoy.

9 - 13 - 14 Pelvis Segment 1
Many people consider the pelvis the hub of the body. Upper body weight is transmitted down the spine and then must be transmitted into the pelvis at the lumbosacral joint. From there, weight should be equally distributed through the sacroiliac joints to the hip joints and then down the legs to the feet which ultimately meet the ground. The somatic movements in each of these segments will help you release contracted muscles around and through your pelvis, helping you gain balanced, competent movement in the pelvic joints and related musculature. Enjoy.

9 - 6 - 14 Segment 2 Diagonals
The walking diagonals refer to the diagonal lines from opposite shoulder to hip across the trunk, both on the anterior and posterior body. Being able to coordinate these diagonals through the trunk to the limbs supports comfortable, well organized walking.

9 - 6 - 14 Segment 1 Diagonals
The walking diagonals refer to the diagonal lines from opposite shoulder to hip across the trunk, both on the anterior and posterior body. Being able to coordinate these diagonals through the trunk to the limbs supports comfortable, well organized walking.