This basic extensors lesson works with lifting head/arm (cheek on back of hand), and works towards lifting head and both arms and both legs at once. Variations include lifting head/arm (under head or lengthened) together with opposite long leg. Interludes in flexion balance the movement (and at the beginning, recalling the previous lesson, teach the idea of doing less and feeling more).

Lesson Outline

  • Revisit flexion
  • Reference movement: lying face down, forehead on hands, lift head and see how high you lift/can see.
  • (Face down, hands one on top of other under head.) Face L, R cheek on back of L hand; lift head and arm. Switch to R hand. Turn face, L cheek on back of R hand; lift. Switch to L hand.
  • Flexion
  • Face L: R cheek on R hand; lift long L leg. Imagine. Turn head to face R and lift L leg. Lengthen R arm on floor overhead: lift R arm; lift R arm and L leg; compare lifting together and lifting arm alone.
  • Flexion (R elbow to L knee)
  • Face L. Lift R leg; lengthen L arm and lift arm & leg.
  • Flexion (L elbow to R knee)
  • Face R, R arm long overhead–lift arm, head, and L leg, look at R hand. Help with L hand under head. Other side.
  • Lengthen both arms overhead; working in imagination and just doing each movement twice, lift both legs; lift both arms and head; lift legs, arm and head together.
  • Reference movement.
  • Flexion.

Focus of Teaching

Mia emphasizes “something fundamental”: notes that some had pain after first lesson: achievement not important; the movements are to teach you something about yourself, not to achieve something. Revisits the flexor movements of the previous lesson to coaches students through doing them smaller, with more awareness, and then she continues to an extensor lesson with lots of flexion interludes for balance (as this style of extensor lesson often does). Throughout she keeps this emphasis on doing less than you can.

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Key Ideas, Principles, and Strategies

  • Lowering effort.
  • Working in imagination.
  • Auxiliary movements.

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