This exploration begins and ends with a guided walking scan.
Then, lying on your stomach (or on your back if needed), you are guided to explore small and gentle contractions and relaxation of the buttocks muscles and to notice their connection to your legs, feet, and torso.  
You may be surprised to feel a difference in how you walk and feel in just 15 minutes!

Transform how you move and feel in under ten minutes!

You are guided to lie on your back with your knees bent and explore using breath awareness to quiet your nervous system and relax all parts of your torso.  Then, you are invited to explore activating the abdominal muscles by gently adding resistance to your exhalation and straightening your legs.   

I use this as a way to slow down and de-stress as well as for a 'warm-up'  before I exercise.

Enjoy!

This 16-minute guided Awareness Through Movement (R) exploration is done mostly lying on your back with your knees bent.  It explores the connection of the turning of your head through the rest of your body with a focus on the breastbone.  Enjoy!

In this 13-minute movement exploration, you will be guided through a brief body scan while standing, followed by movements lying on your back.  This Body-Mind tune-up can help you:

• Improve posture and alignment
• Increase symmetry between your right and left sides
• Relax and activate the deepest layer of abdominal muscles
• Feel rejuvenated, more mindful, and connected to yourself and the ground

Do only what feels comfortable, keeping in mind that 'less is more'!

Enjoy!

Marcia Giudice, OT, Feldenkrais Practitioner, and Body-Mind Therapist

Primal Swimming Part 3 - Core Activation and Putting it All Together
This exploration is done mostly lying on your back (preferably on a carpet or mat that allows your legs to slide eg. not on a 'sticky' yoga mat).   You are guided through some abdominal activation and then to bring the pieces together from Part 1 and Part 2 into a whole-body integrated movement.

Primal Swimming Part 2 - Spiral Arms Connect to Legs
This exploration is done mostly lying on your back (preferably on a carpet or mat that allows your legs to slide eg. not on a 'sticky' yoga mat).   The focus is on creating a spiral movement pattern of the arms, followed by integrating the upper body movements with the lower body movements.