|Picture from Essential Somatics.|
Sit on the floor in a side seated position: both legs off to the left (see image). If you cannot keep both sit bones on the floor, use props under your butt to raise yourself off the floor (like a folded blanket or two) until you can sit evenly - no tipping off to one side. If this does not work in your body then sit on a chair up at the very front edge and walk your feet to the left so you are also seated in a side seated position.
With legs off to the left, bring your R arm behind you and your L hand to R shoulder and practice twisting R. Let your L hip lift up. Turn your head R and look R. Look to the wall and notice what your nose is in line with. Practice coming into and out of this twist - slowly. Rest.
Add Opposite Head Movement
Come into your R twist again but this time turn your head L and look L. Practice this a few times. Rest.
Add Moving Head
Come into your R twist again, turn your head and eyes R. Keeping the twist, turn your head and eyes L (look distainfully over your shoulder). Turn your head and eyes back and forth a few times, keeping the head and eyes in synchronicity. Rest.
Add Opposite Head and Eyes
Come into your R twist again, turn your head R while eyes look L. Keeping the twist, turn your head L (opposit direction as your body) while your eyes look R. Turn your head and eyes back and forth a few times, keeping the head and eyes in opposition. Remember to breathe. Rest.
Back to the Beginning
Practice your basic twist again: legs left, R arm behind you and your L hand to R shoulder, twist R. Let your L hip lift up. Turn your head R and look R. Look to the wall and notice what your nose is in line with. Notice if you are twisting more, how does your back feel, how does your neck feel, etc.
Rest and Repeat 2nd Side
Take a break between sides. You might practice a few rounds of Arch and Flatten.
You might want to take another round of Arch & Flatten and Arch & Curl or add on a few other movements from the cat stretch (see links below for review).
Myth of Aging Week 1
Myth of Aging Week 2
Myth of Aging Week 3
Myth of Aging Week 4
Myth of Aging Week 5
Note: After this class I had a big SI joint adjustment when I laid down. It didn't hurt but I felt it and I heard it. It felt like my whole pelvis went "kla-klunk!" and settled into place. Weird but good.