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There are 12 class­es. Each les­son con­tains a series of images and activ­i­ties that pro­mote effi­cient move­ment dynam­ics. The images for each ses­sion are giv­en below the list of class­es. Each les­son is being

added for the rel­e­vant les­son that takes place start­ing 1/17/19 on Thurs­days 7:30–8:30 at Payne Whit­ney Gym, 5th floor Room D.

 

1. Weight-bear­ing: Sit­ting, Stand­ing, Walk­ing; Releas­ing head and tail; Con­struc­tive Rest Posi­tion (CRP)

2. Counter-thrust to Grav­i­ty: Arch­es and Domes of the Body; Climb­ing Stairs

3. Con­struc­tive Rest in detail

4. Move­ment at the Joint Cen­ter: Bend­ing and Extend­ing; Joint Bal­ance

5. The Upper Body is Not a Sup­port: Ribcage, Shoul­der Gir­dle, Ster­num; Breath­ing

6. Review

7. The Pelvis as a Bowl

8. The Spine as an Open Joint — Tran­si­tions between Ver­te­brae

9. The Spine as an Open Joint — Sacrum & Coc­cyx

10. CRP with Tac­tile Aid

11. Upper Tor­so, Rolling, Rota­tion

12. Move­ment

 

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Lesson 1 | It Begins with Pelvis, where the Center of Gravity Lives.

 

1) Pelvis front and back.

2) Sit on your Sit­bones (ischial tuberosi­ties).

3. Sit like a ten­pin (bowl­ing pin) — bal­anced around your cen­tral axis.

4. The Spine and its Guide Wires

5. Notice the Hole in the Back of the Pelvis

6. The Skull and Atlas at the top of the Spine (Sweigard)

7. Typ­i­cal Ver­te­bra (Sweigard)

8. Count Down the Back of the Lum­bar Ver­te­brae — tails drop and the front ris­es (see also #5 for the tran­si­tion)

9. Find your Cen­tral Axis when you Stand and Walk

10. Con­struc­tive Rest Posi­tion (CRP)

 

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Lesson 2 | Counter-thrust to Gravity: Weight-bearing Transitions Rise Via Domes, Arches & Spires of the Body; Climbing Stairs.

1. Feet, Ankles

2. Knee (Sweigard)

 

 

 

 

 

 

 

 

3. Iliofemoral sock­et

 

 

 

 

 

 

 

 

 

 

4. Pelvic arch­es (Sweigard)

 

 

 

 

 

 

 

 

 

 

5. Psoas Major and oth­er mus­cles of the pelvis — Ante­ri­or view  (Clark; Sweigard)

 

6. Diaphragm (Sweigard)

 

 

 

 

 

 

 

 

7. Neck (Gray’s Anato­my 1959)

 

 

 

 

 

 

 

 

 

7a. Review Skull and Atlas — Les­son 1, #6

 

8. Cra­ni­um — Dome

 

 

 

 

9. Cone

 

 

 

 

 

 

 

 

 

 

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Lesson 3 | Constructive Rest Position (CRP) — Imagery & Tactile Aid

 

1. Review

 

 

 

 

 

 

 

 

 

 

 

2. CRP — Imagery: The Emp­ty Suit of Clothes (Sweigard)

 

 

The trousers have a zip­per in front, legs are bell-shaped, and there is a heavy belt buck­le in front cen­ter. The coat has a cir­cu­lar neck but no col­lar and a zip­per on the upper front. There is a soft shirt col­lar inside the coat neck. The head is an emp­ty bal­loon. The feet are tas­sels.

In CRP, the trousers are sup­port­ed at knees by cross bar of an imag­i­nary hang­er sus­pend­ed from the ceil­ing. The arms of the coat rest across the front of the coat. The suit is disheveled.

Images and Tac­tile Aid descrip­tions:

1- coat is full of sand and sinks to ground

2- coat is wrinkled; smooth it down the back

3- smooth the coat around toward center seam in front

4- zip up the front zipper on the trousers and let the heavy belt sink down

5- zip up front of coat

6- smooth wrinkles up and out of soft shirt collar

7- one leg at a time, empty trousers into thigh socket, noting the sinking of the inner edge of the crease

 

 

 

3. Nine Lines of Move­ment

 

Using the imagery and tac­tile aid have been demon­strat­ed over time to make these changes in pos­tur­al mea­sures (the 9 lines of move­ment)

1- lengthen spine downward

2- shorten distance between mid-front of pelvis (pubic symphysis) and 12th thoracic vertebra

3- movement from top of sternum to top of spine

4- narrow the rib-cage

5- widen across the back of the pelvis

6- narrow across the front of the pelvis

7- movement from center of the knee to center of the iliofemoral joint

8- movement from big toe to outside of the heel

9- lengthen the central axis of the trunk upward

 

 

 

4. Down the Back — Up the Front

 

 

 

 

 

 

 

 

 

 

 

5. Drop­ping the Tails of the Ver­te­brae

 

 

 

 

 

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Lesson 4 | Bending & Extending; Moving at the Joint Centers

1. Review: Sit­ting, Stand­ing, Walk­ing

2. The Fold­ing (Bend­ing) 1/2 and the Non-Fold­ing 1/2

 

 

 

 

 

 

 

 

3. Bicy­cle Chain in the Tor­so, while “bounc­ing” on the heads of the Femurs

 

 

 

 

 

 

 

 

 

 

4. The Plane through the Iliofemoral (hip) Joints; Glid­ing to Fold

 

 

 

 

 

 

 

 

 

 

 

5. Draw­ing the Psoas lines on the dia­gram

 

 

 

 

 

 

 

 

 

 

 

6. Floor Work:

1- drawing psoas lines on the body

2- folding at the hip joint by following the psoas line — Bending and Extending

3- rolling

4- rising

5- getting up & down on the vertical, using folding & curving

 

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Lesson 5 | The Upper Body is Not a Support: Ribcage, Sternum, Shoulder Girdle and Breathing

1. Review: psoas lines, bend­ing (fold­ing using the glid­ing plane), bounc­ing on heads of the femurs

2. Lines of Sup­port (Clark)

 

 

 

 

 

 

 

 

 

3. The Upper Extrem­i­ties are NOT in the Lines of Sup­port (Sweigard)

 

 

 

 

 

 

 

 

4. The Front of the Shoul­der Gir­dle (Clark)

 

 

 

 

 

 

 

 

 

 

 

5. The Back of the Shoul­der Gir­dle (Clark)

 

 

 

 

 

 

 

 

 

 

 

6. The Ster­num and Clav­i­cle (col­lar bone) (Clark)

 

 

 

 

 

 

 

 

 

7. Manubri­um artic­u­la­tions (Sweigard_

 

 

 

 

 

 

8. Sus­pen­sion of the Ribcage

 

 

 

 

 

 

 

 

 

9. Drop ribs, shoul­ders & arms out of the sup­port image (look at #2 above: Lines of Sup­port)

10. Floor work — in CRP

1- draw psoas lines, flex hip and carry line up spine, releasing ribs, shoulders & arms

2- release psoas, extend leg; then return to CRP position

3- slowly drop knees to side and follow through spine/torso; center back to CRP

4- getting up and down

 

11. Sit­ting work — Breath Flow (Bar­bara Clark)

Learn to start the breath at the back of the waist and moving down into pelvis…like a yawn.

 

 

 

 

 

 

 

 

 

 

12. Sit­ting work — Arm rais­ing with breath — start with hands on thighs

1- first, one arm at a time — raise while inhaling — hand resting on thigh, bend at elbow and bring to core, then up

2- lower when exhaling — reverse path

3- do both sides, then do both arms together

4- allow ribs to breathe

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Lesson 6 | Review

 

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Lesson 7 | The Pelvis as a Bowl

1. About the “pelvis” -

 

1- pubic bones & pubic symphysis

2- ischium

3- ischial tuberosities

4- illium

5- anterior superior spine of the ilium (ASSI)

6- sacro-iliac joint

 

1- start sitting, eyes closed

2- in your mind’s eye, slowly draw the circle clockwise, then counter-clockwise

3- using the inner circle in spirals and turns while sitting, moving and in constructive rest

 

 

 

 

 

 

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Lesson 8: Opening the Weight-Bearing Joints

1. The legs — find­ing the syn­chrony of flex­ing, rolling in, extend­ing, unrolling

 

 

 

 

 

 

 

 

 

 

2. Pelvis cir­cle with cen­tral axis

 

 

 

 

 

 

 

 

 

 

3. The Axis — C2 ver­te­bra

 

 

 

 

 

 

 

 

 

4. Cen­tral axis, walk­ing with legs, pelvis, spine

 

 

 

 

 

 

 

 

 

 

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Lesson 9: The Spine as an Open Joint

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Lesson 10 | Tactile Aid — CRP & the Spine

Review images from Les­son 3

 

 

 

 

 

 

 

 

 

 

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Lesson 11 | Upper Torso, Rolling, Rotation

Review images from Les­son 5:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

New image — sits­bones inward rota­tion: