Amherst / Aliza Stewart
arms out side, shoulder height, palms to ceiling, make loose fists like holding two light screwdrivers
rotate fists downward in direction of feet
rotate fists upward in direction of head
Push through feet to roll fists U
imagine clock under pelvis, 12 is down, 6 is up, go from 12-6, push out belly going to 12…variations
arms out to sides, tilt pelvis, push through feet
variations to lift and support pelvis while rolling arms upward. Lower pelvis and just roll fists…easier?
Lift head to roll fists D
arms out to sides, feet standing and roll fists towards feet…lift head at same time to look between feet
Constrain fists rolled U
lift pelvis and roll arms upward, keep arms there and lower pelvis
repeat as before: lift pelvis as arms roll up, lift head as arms roll down
opposite: arms up and lift head, arms down and lift pelvis
roll arms up and down without pelvis or head
sit cross-legged, arms out side at shoulder height; slowly roll them down
whole self can participate
change over the legs and continue
sit same, roll fists up…push belly out and head back
roll down and then up
LOB, stand feet, tilt pelvis 12-6
arms out to sides, rotate R fist U, L fist D at same time
add rolling your head
look at upward/downward fist?
sit cross-legged, arms out to sides, roll R fist U, L fist D
which do you look at?
change over legs, continue
shift weight in pelvis?
LOB, same position, R up, L down
lengthen and look at R upward arm
let pelvis/legs participate?
continue but take head opposite to L
move eyes opposite head to R
imagine feeling to opposite side; do it
alternate side to side
change over knees (without stopping)
sit alternate side to side, looking at upward rolled fist,
change over crossing of legs