Play with these movements in short segments, or put them together for a longer awareness break. In each case, sit comfortably, feet on the floor, forward enough in the chair that your back does not touch the chair back. Use a blanket or other support on the chair or under your feet to bring knees and hip joints to the same level. Repeat each step slowly with minimum effort several times. Rest whenever you need to.

1) Pelvis Forward and Back

a) Notice the contact of your two sitting bones on the chair. Roll slightly forward on those sitting bones, allowing your lower back to arch softly. Return to your starting point, and repeat several times.

b) Then roll slightly backward on your sitting bones, allowing your lower back to round a bit. Return to your starting point, and repeat several times.

c) Now roll forward and back; gradually expanding the movement to include your head and eyes, moving upward as you roll forward, downward as you roll backward.

2) Pelvis Side to Side

a) Shift your weight from one sitting bone to the other, noticing how this affects the rest of you--shoulders, ribs, head.

b) Tilt your head right and at the same time raise your right hip a little, shifting your weight toward your left sitting bone. Your spine takes the shape of a “C”. Repeat several times.

c) Put your right hand over your head toward the left ear and take your right elbow down toward the lifting right hip as you shift weight to your left sitting bone.

d) Repeat steps b and c to the other side.

3) Pelvic Clock

a) Imagine the face of a clock drawn on your chair with “12” toward the back, “6” toward the front, etc. Carefully roll to 12 and start slowly around the rim of the clock, incorporating the directions of #1 and #2 above. Allow your head and ribs to move freely. Move clockwise and counterclockwise.