Source

• Mark Reese Walking ATMs – 1st CD

Synopsis

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Lesson Outline

Stand with feet spread comfortably, parallel to each other, hands at sides. Feel how your feet contact the floor, how much weight you have on your R foot vs. L foot.

1. Begin walking, at comfortable pace. Pay attention how & when R foot contacts floor. The shift of pressure from heels toward direction of toes as you walk. Sense pressure on heel, feel parts of foot that press against floor. How much pressure on each toe? big toe, ball of foot, at end of step before R foot leaves floor? What is happening in other parts of yourself, as pressure is moving across bottom of foot? The pressure in moving across bottom of foot in a forward direction, from heel toward toes, while foot is moving backwards in space, relative to rest of body.
2. Pay attention to forward/backward movement of R shoulder blade. Feel when R shoulder is moving forward as pressure moves along bottom of foot. Exaggerate forward movement of R shoulder blade as pressure moves from R heel to toes.
3. Continue with exaggerated forward move R shoulder blade, but extend R arm forward in each time bottom of R foot contacts floor. Gently, find ways of coordinating movement, so act of reaching is done in interval of standing (pressure on bottom of foot going from heel toward forefoot) on R foot. R foot is moving backwards, while R arm is reaching forward.
4. Continue walking normally, arm down, and feel natural movement of R shoulder blade, as weight transfers along bottom of R foot. With R hand, take hold of L shoulder. Move R hand, around behind back toward L shoulder blade as pressure of floor transfers along bottom of R foot. The reaching is done during the interval of standing on the R foot.
5. Let this alone, walk normally. Observe relation of R shoulder blade to R foot contacting floor. R foot’s force of contact with floor, quality of movement with R shoulder blade. When backward movement of R shoulder blade is taking place? Is it when R foot is in the air? When it is on ground?
6. As you continue to walk, exaggerate backward movement of R shoulder blade, without disturbing natural timing of walking. Pay attention to interval when R foot is not touching floor. Feel effort in lower R leg/foot. Where is R shoulder when R foot is not on floor?
7. Put R hand behind back, and reach around in direction of L side of waist, as R foot leaves floor. Gently reach with R hand when R foot is off floor. Gradually coordinate the movement.
8. Let go of that, walk naturally, feel movement of R shoulder. Feel how movement in R shoulder relates to movement in R foot. The feeling of pressure in R foot as it contacts floor.
9. As R foot comes forward, move R shoulder blade forward, there is no effort with arm, it just hangs. Now reach forward with R arm as R foot comes forward. Keep neck and head relaxed. The goal is not to make an unnecessary effort, but have a coordinated movement between upper body and legs.
10. Leave that, walk normally. Feel movement in R shoulder and R foot. Be aware of changes that are occurring in distribution of pressure on bottom of R foot, as a result of these things we are doing with R shoulder.
11. Move R shoulder blade backwards in opposite direction, as R foot is moving back, R shoulder blade is moving back. Move shoulder blade, not arm, continue reaching behind yourself with R arm, as R foot is going back, reach behind yourself. Soften rib cage to make this movement more comfortable. Be sure movement with feet is in a forward direction in space. Look toward R with your eyes as you reach with R arm.
12. Leave that, walk normally. Pay attention to pressure on bottom of R foot and movement of R shoulder blade. Feel swing of arms, quality of pressure on bottom of R foot. Can you feel upward/downward movement of R shoulder? However slight? Observe timing of movement, when is shoulder moving up, when is it moving down, relative to the pressure of R foot on floor?
13. Lower R shoulder blade as R foot is lifted off floor. Make movement comfortable by allowing neck, head and rib age to relax.
14. Do the opposite, R shoulder blade lowers as R foot contacts floor. Does this make more sense? All these ways of walking can be made comfortable.
15. Walk normally. Feel upward/downward movement of R shoulder blade. Feel how these variations affect contact R foot makes with floor.
16. Lift R shoulder blade as R foot is being placed on ground.* Reach R arm up toward the ceiling as R foot is contacting floor. Continue walking. *All of these movements are specific to intervals of foot, either passage of weight from foot to ground OR time foot is in air. Be very clear about timing of the act.Reach with idea of lengthening R side of body. Sense connection from R hand through arm, back, leg, all the way to sole of R foot. Don’t do movement to stretch arm, rather to feel entire length of body.
17. Leave that, walk normally. Lift R shoulder blade as you lift R foot from floor. Continue walking and think as if to put your R shoulder in your ear. Reach to sky with R arm as you lift R foot. Think of lifting of foot helping to lift am. Walk simply, do not exaggerate your walk, make it a simple, easy walk.
18. Walk normally, meaning of normal will change as you do these lessons. Observe range of movement in R shoulder blade, feeling of pressure on bottom of R foot and how it is changing.
19. Reverse direction, walk backwards. Notice how R shoulder blade is moving relative to pressure you feel on bottom of R foot. Feel movement of R shoulder blade. Discover relationship between R shoulder blade & R foot while walking backwards. Now pressure is shifting from forefoot backwards in direction of heel.
20. As R foot goes forward, exaggerate movement of R shoulder blade going back, with no effort in arm. Now try opposite, when R foot is off floor. move R shoulder blade forward. Continue walking backwards simply, normally.
21. Walk backwards, normally. Exaggerate backward movement of R shoulder blade as R foot comes back. Reach behind yourself, with R arm towards L waist as R foot comes back.
22. Walk simply, normally backwards, feel movement of R shoulder blade, swing of arms, awareness of bottom of R foot, the path of pressure across foot. Be very clear of that wave of pressure on R foot. Take a rest either in lying down or sitting
23. Stand, image movement of R foot in space as you walk, similar to circle or oval. What is direction of that circling? Begin walking, visualize that circle as you walk. It is moving in a particular direction, picture that direction. Begin to make a circle with R shoulder as you walk. Is R shoulder making a circle in same direction as R foot? Synchronize two circles, shoulder and foot. Is shoulder up when foot is on floor, or is shoulder down when foot is on floor? Is shoulder forward when foot is forward or is shoulder forward when foot is going back?
24. Move shoulder circle in opposite direction it is going now. Keep moving shoulder in this direction and walk backwards, is this easier? If it was difficult to change shoulder circle in relation to foot circle, did changing direction you were walking make it easier?
25. Change direction of shoulder circle again, walking forwards. In your mind, be clear which direction foot circle is going and which direction shoulder circle is going. Is it easier to move the shoulder in this direction?
26. Now walk normally and feel movement in R shoulder blade & pressure on R foot. You can move shoulder in either direction, whether you are walking forward or backwards. Make those differences clear in your mind. Do you feel something different in how you stand and move on R leg? Compared to the L leg?
27. Continue walking, move both shoulders in circle, opposite of each other in relation to the movement of the feet. Don’t use arms or elbows, let them dangle. Only shoulder blades move. Again, just walk normally. Feel the sense of the R foot, how you stand on the two feet.

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