Hello !!
With sunny weather sneaking in between rainy days, many of us are spending time outside. Having planted a large number of bulbs last fall, I am eagerly monitoring the emerging daffodil leaves, hoping the deer munch elsewhere. So far, so good!
Gardeners are dedicated to taking good care of their gardens. Sometimes though, that care is at the expense of caring for themselves. I'm remembering to pay attention to how I "use" myself when I'm using my garden tools and to stop frequently, to take in the experience, breathe deeply, and take a sip of water.
Hope you enjoy your garden -- or someone else's -- this month!
Marg |
Many spring activities can be challenging. The Pain Equation included in Feldenkrais® Practitioner Miriam Levinson's, Effortless Gardening program applies to a lot more than gardening! We may fall into these habits while doing just about anything:
Misalignment + Overwork + Over Focus
+ Tuning Out = PAIN
The answer for gardening and any other pursuit :
Awareness and Good Movement Habits |
 Image courtesy of 123RF.com |
Often easier said than done! Moving slowly and varying the way we do things allows us to discern how we are using ourselves.
-- Do we dig or rake just with our arms?
-- Do we always kneel on the same knee or have the same foot forward when gardening (or housecleaning, for that matter!)
--Do we keep going "just to finish this section" even though we detect the beginning of discomfort or feel tired?
Finding a way to reduce effort, use more of our bodies in the movement, and keeping our breathing easy and regular can help build good movement habits. Of course, resting often--before feeling tired--allows us to notice and appreciate both ourselves and the project at hand.
How would you finish the revised movement equation?
Awareness x Good Movement Habits = |
We sometimes look in the wrong place when trying to improve a movement, especially something more challenging like squatting. This lesson is based on Ruthy Alon's Mindful Spontaneity and Bones for Life® teaching. All movements are slow and small, with attention to how you begin, and only within a comfortable range--it's not necessary to reach the floor!
1. Observe yourself squatting and standing a few times.
2. Stand with one foot forward, one arm up alongside your head, the other arm alongside and over your head to grasp the first elbow so your head is framed by the straight and bent arms.
3. Holding your head steady and keeping knees softly bent to stabilize your pelvis, begin to "draw" circles on the ceiling with your extended hand. Your trunk moves as a unit with no movement of the head relative to your arms. Notice any movement in your spine. Circle a few times in the opposite direction.
4. Bring your arms down, stand and observe any differences in your two sides.
5. Try the movement on the other side: opposite foot forward, arms in opposite configuration.
6. Again, bring down your arms, stand comfortably and notice.
7. Now stand with feet comfortably apart and feeling your weight down into the ground. Bring both arms upwards alongside your head, crossing the wrists and turning the hands so the palms touch, and interlacing your fingers.
8. With slightly bent knees, start tracing circles on the ceiling as before, keeping head and pelvis generally in the same place in space. Circle slowly in each direction several times, noting any movement of your spine between your shoulder blades. Go slower and make smaller circles.
9. Bring your arms down slowly. Stand and observe.
10. Try squatting again, allowing yourself to rotate and spiral downward a bit when you reach a stopping point. Is it easier? What about the quality of the rising up movement?
The lesson can also be done sitting. A quick reminder before gardening: begin with step #7 |
Moving Younger: Finding Balance -- Corvallis Senior Center
No class March 18 & 25
Tuesdays 10:30 - 11:30 am Feb 11 - March 11
Cost: $30 Resident $40 Non-resident $8 drop-in
Chintimini Senior Center 2601 NW Tyler Ave. Corvallis -- Phone: 541-766-6959
Awareness Through Movement® -- Yoga Center of Corvallis
Attentive exploration of various movement combinations within a comfortable range provides:
• improved performance
• increased ease and comfort
• greater pleasure at work or at play
Lessons relate to the spine, especially neck and lower back, and to the ribs and pelvis.
Tuesdays 12 noon - 12:45 pm plus time for questions/individual assistance
Jan 7 - March 18 Cost: $10 drop-in
Yoga Center of Corvallis 111 NW Second Street (at Monroe) -- Phone: 541-757-3704 |
Moving Younger: Getting BACK Your Back -- Corvallis Senior Center
April 1-29 -- Cost: $24 Resident, $30 Non-resident, $8 drop-in
Moving Younger: Stand Tall & Posture Perfect -- Corvallis Senior Center
May 6 - June 10 -- Cost: $28 Resident, $35 Non-resident, $8 drop-in
Awareness Through Movement® -- Yoga Center of Corvallis
April 1 - June 10 -- Cost: $88/ series, $10 drop-in |
Contact Marg at mbartosek@att.net or 541-286-4678 |
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