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*** PLEASE READ BEFORE BEGINNING YOUR CLASS ***
I encourage you to explore these movements slowly with comfortable effort. Hanna Somatic Education is NOT a "no pain/no gain" situation. Please resist the urge to stress, strain, move quickly & stretch. In fact, reducing your level of effort/exertion which will actually increase your ability to sense your internal process and achieve greater results in pain reduction, joint stiffness, and a sense of well being. This is not a stretching class. “If you want to untie a knot, you must look at the cord carefully then gently undo the tangle. Yanking on the cord will only make the knot tighter.” — Thomas Hanna (founder of Hanna Somatics) Hanna Somatics is based upon a principle called "pandiculation" in which tight muscles are gently engaged (contracted) and then slowly, mindfully released, to find a longer, more relaxed resting state.
Here are some tips to keep in mind... 1. Move slowly - you are especially working with the part of your brain called the motor cortex. It needs time to process more efficient movement patterns. The slower you go, the more benefit your body will experience. 2. Pay attention to the sensations from the movements - this will give your brain clearer feedback to learn to move more efficiently; 3. Stay within your comfort zone. If you have pain, move slower, make smaller movements, or do the movements in your imagination. 4. Wear warm, comfortable, unrestricted clothing. Remember, you will not work up a sweat with these movements! 5. Audio classes are a wonderful way for you to organize and complete these movements without trying to "mimic" what you see, this increases your learning and sensing ability. If you get confused at any point - no problem! Just do the best you can, continuing to move slowly, with awareness and you will still receive some benefit. Please contact me for further clarification.
If you have any questions or concerns about anything I mention during these classes, please reach out! Happy pandiculating :)
Hanna Somatic Class #3: Exploring the Rib Cage (approx 75min - first 30min is seated movements) read my thoughts on why the term "rib cage" is misleading!
I lead the first half of this class from a seated position - so it is great to do on your lunch at work, or even in the car on a long trip when you pull over to take a break. You may also do the entire class lying down. If you needs extra support/props - be sure to have pillows/rolled towels or folded blankets for this class... up to 5 (one for each limb and under your head).
Hanna Somatic Class #2: Exploring the Psoas & Lats (approx 75min) if you have a limited amount of time or just want to practice a certain move - I invite you to make use of the time stamps!
Hanna Somatic Class #1: Exploring the Scapula (approx 75min)
Above class is a full length Hanna Somatic Education class which highlights the scapula as well as muscles of the chest and upper/mid back. You will need a comfortable place to lie down and, if you'd like, some pillows or folded blankets to support your neck and to place under your knees. There is a portion of this class that is done whilst lying on the belly in prone position. If this position is not accessible for you for any reason, please do not force yourself into it! There is just as much benefit to lying on your back and imagining you are doing the movements OR you may do the movements whilst on your back - follow all my instructions in terms of positioning but instead of lifting your head, elbow or leg off the floor, you will press it gently INTO the floor. Please ask if you have questions about this alternative - I'm happy to help :)
Quick Hanna Somatic instruction: releasing the muscles of the upper back/shoulder
Jolene Beilstein // Certified Massage Therapist 3605 MAIN STREET, OCCIDENTAL, CALIFORNIA 95465 707.599.0573