This lesson is one of my favorite lessons for letting go of tension in the hips and low back. The muscles around the pelvis completely reorganize to allow the pelvis, low back, and legs to flatten out and become heavy with their true weight instead of all the extra contractions that pull us away from the floor.

This invites a strong constraint in keeping one leg on the floor and rolling around it many ways. You practice moving the belly with and against the pelvis to clarify easy movement. You will walk with a gentle, smooth, easy swivel after this!

Note: This lesson has a fair amount of leaning on the hands behind with the soles of the feet together. It’s worth doing and taking rests even if this is not your favorite position. Test the movements because the freedom of the pelvis is worth it.

It's a good lesson to discover how to power your center and prep for swiveling the pelvis in a clock.

In this lesson you roll around the upper back area instead of the pelvis. It softens the upper back tremendously while educating the use of the strong muscles of the trunk to make more and more refined movements.

These back clocks are very much worth doing for the re-working of the habitual use of the muscles in front and in back. If this is a challenging lesson, take rests when you need.

I admit it, even Moshe says this lesson is difficult. Yes, I agree, it’s hard to direct your low back—not your pelvis mind you, but the area between the pelvis and the lowest ribs—in precise ways. It does help you become more flexible and dynamic across the whole back. All this is done while contracting the abdomen to hold your head and pelvis up.

I know, it sounds like a lot, however it’s worth it to play with the movements. Your back will completely reorganize after this.

Coming back to the pelvic clock in sitting, leaning on the hands, then the elbows, then on the back, you explore the expansion of the belly in more precise ways, using the big muscles of the trunk to organize the pelvis movements. You also spend a lot of time connecting the pelvis through the spine to the head, letting go of excess tension throughout the back and chest.

You learn that freedom in the pelvis comes from the organization of your whole self, not just the hips.

AY376

Learn how to triangulate the head in space. “Wait, I know where my head is!” you think to yourself. But do you really? Most of us have no idea where we are. We lose our head all the time, so to speak.

In this lesson, you will track the front, back, and top of the head with clocks, while making many lines and arcs through space. Don’t worry, it all works once you get the hang of it. This is a marvelous study in spatial orientation, wonderful for anyone with neck pain as well as stroke victims, people with balance issues, or those who want to get out of “text neck” and reposition the head on top of the spine. It’s really a proprioception lesson.

Note: Either use a chair that you can sit backwards in with the forearms resting comfortably on the back of the chair, or sit in a firm chair with your forearms resting on a blanket on top of a table. The arms cannot be in the lap.

This lesson is another triangulation lesson using different references and movements. It will articulate the top of the spine in new ways, freeing the neck, eyes, and spine for better balance. It’s a skill to check in with yourself and know what you are doing when you are doing it. Most of us are so unconscious we have no idea what we’re doing. This is a good antidote for that.

Plus, it’s a very, very cool lesson.

AY98