Attunement, Not Attainment: Arm Spirals to Four-Stage Breath

In this class

• •Supine landing and body scan through non-verbal sensation, noticing without managing
• •Supine posterior and anterior pelvic tilts, then repeated with hands clasped behind the head in a hammer shape, elbows reaching toward the knees on the posterior tilt
• •Seated chair exploration: arm raises with posterior and anterior pelvic tilts, then fists with thumbs turning down and out into the Alapadma lotus mudra, spiraling the arms while noticing how the pelvis and neck respond
• •Seated side bends holding the chair, offering the weight of the head into one hand at a time
• •Kneeling exploration with fingers interlaced behind the back, rounding and expanding like a deflating and inflating balloon
• •Standing ragdoll, then squatting down to lie back with the legs resting on a chair
• •Palms resting on the lower ribs, observing the four stages of the breath (in-breath, pause, out-breath, pause) with several minutes of silent observation
• •Shavasana with legs resting on a chair, gentle rocking back to a seated position to close

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