Back-lying, one or both knees bent, tilting the knees and letting their weight twist, turn, and lengthen the body. Transferring weight. Broadening and clarifying the function and ease of the pelvis, hip joints, and lumbar. Learning to bend and straighten the legs in the way of a baby. Integrating all of this through the whole self, including the chest, shoulders, head, and eyes.
- If you find yourself experiencing discomfort with the basic movements of the beginning of the lesson (standing one foot, tilting its knee across the midline, pushing that foot down to lift your hip), do smaller and fewer movements and experiment with slightly different placements of your foot on the floor: closer or further from your midline, closer or further from your buttocks. You can also play with emphasizing pushing from different aspects of your foot: outer edge, inner edge, heel, ball.
- At any time you may pause the movements and rest with both legs long.
- If after trying these experiments you can’t get comfortable, you may skip this first lesson of the Integrating the Legs series (you can always skip lessons if you like) and begin with lesson 2 or 5, perhaps coming back to lesson 1 later.