Twisting

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The beginning of the twist. This lesson is a slow introduction to basic movements in the ribs and upper back. It’s a good “ah-ha” lesson as you are testing the quantifiable variable of how far you rotate.

Twisting lessons are marvelous for unraveling tension along the ribs and upper back. They also help you find upright posture as any twisting creates elongation.

As you go through these lessons—and I strongly recommend doing them in order to grow your skill—you’ll feel taller, lighter, and more upright. I love these when I have hunchy shoulder syndrome, or I want to face the world feeling out and up instead of inward and down. Notice the effect these lessons have on your state or mood. 

Tip: DO NOT stretch or strain. Honor your limits and they will improve without force.

Dennis Leri/Amherst

A variation on the first lesson with the knees under the hips. With the legs in a new position, it asks a new questions of the spine. There is also some sliding of the head to the side to unravel the ribs and include the low back.

As you go slow and move only within your range of comfort, bit by bit your brain reorganizes the muscle pattern to allow for softer and more supple movement. What a delight!

Tip: Avoid sliding your head from the poor little neck. It's not meant to do all that work. Instead, slide with your whole self.

AY413

Here we grow the twisting movement into a more complex action. On the side with one leg in front, you lift the head and long underneath leg. As you seesaw back and forth between the head and leg, the ribs start to respond. Asking this question will highlight all the tension and holding in your ribs. Don’t force it, think of how you can yield and soften.

Tip: If this lesson feels challenging, do one movement and rest, then do another. Go slow and take care of yourself, but do ask the questions. I find the lessons that elude me the most are the ones I learn from the most!

AY415

A wonderful lesson for finding your upright spine, flexible ribs, and a new awareness of rotation. The shift of the sternum relative to the spine is eye-opening. I still remember the little asterisks I put next to this lesson in my training notes, I was so floored by how the ribs could move.

This lesson also questions what we’re allowed to move, given the non-habitual orientation of some of the suggestions. I told a client recently that if a lesson does not have a clearly defined constraint, then you’re allowed to move. Did the lesson say you can’t move your knee? Then move your knee. Did the lesson say you can’t move your belly? Then move your belly. Listen to the lesson and its constraints, and use the absence of constraints to your advantage.

We don’t give ourselves enough permission to move. This lesson helps break down the barriers of self-limiting thought. You have permission to move your whole self. No one said you couldn’t.

Then there’s the flattening, widening, shifting, sliding, and turning of the ribs, which is good for golf, swimming, throwing a ball, dancing—not to mention breathing, digestion, and letting go of tension!

AY217

I love this lesson because it’s so gentle. By moving the ribs with the breath, then turning the head with one hand then the other, if you go slowly and listen and observe, bone by bone, the whole spine and chest will become more dimensional, supple, and fluid.

I also love lessons that build on a small movement toward a much bigger movement. The skill in moving creeps up on you after you’ve laid the building blocks, piece by tiny piece. I often give this lesson to people with neck pain as it's so relieving to feel movement further down the spine and take over the work with the hands.

Tip: Support your knees with a blanket as much as you need so there is no pull in the top leg.

Tip: It is common for most of us to roll the head without moving the ribs, leaving the poor neck to do all the work. Instead, experiment with moving from your ribs. "Doing” the movement here means two or three inches at most. Also, try imagining it, as most of us are totally unaware that the ribs can move.

As one of my clients says, “Instead of trying harder, try different.” If you just swivel the head from the neck, you will not gain the benefits.

AY465

Similar to the last lesson, you will do lots of rolling the head while twisted, this time with eye variations to free the neck even more!

The shoulder lifts and lowers, then you roll the head many ways, and you eventually ask the shoulders to connect to the ribs in an interesting way.

Play with the movements, don’t try to do them perfectly. Experiment with lightness and ease.

AY466

This lesson uses more seesaw breathing with the eyes. You differentiate the eye movements and the neck many times, while twisted, while lifting the arm and leg. It’s complex, but fun to puzzle through.

Just remember that the lessons that feel like they scramble your brain are very good for your nervous system. Plus, you have to laugh at how confusing it can be!

This lesson has a fun end move. Test it out and smile!

AY467