Introduction

FOREWORD

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MODULE: HELPFUL INTRODUCTORY IDEAS

Helpful Introductory Ideas -- 1

On Control and Ease -- 2

Why “slowly”? -- 3

What You Need and How Best to Use This Guidebook -- 4

A Note About Use of Language -- 5

The “Feathering” Technique -- 6

Pause and Relax -- Another Relaxation Technique -- 7

The “Teasing” Technique -- 8

Posture, Structure, and the Sense of Self -- 10

Functional Symmetry Opens a Mysterious Channel for the Exercise of the Will -- 12

Introductory Demonstration -- 15

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MODULE: COORDINATING MOVEMENT and BREATHING

Coordinating Movement and Breathing -- 1

Breathing -- Introductory Ideas -- 1

Preparation for Breathing Maneuvers -- 2

Arch & Curl (T. Hanna/L. Gold/L. Contier) -- 3

Freeing the Diaphragm -- Introductory Ideas -- 5

Riding the Wave of Breathing -- 6

Freeing the Ribs -- 11

Version "A" -- 11 Version “B” -- 12 Version “C” -- 13 Spreading the Ribs -- 14

Advanced Low Back Release -- 16

The Flying Accordian -- 18

Rolling and Un-Rolling Your Shoulders (T. Hanna) -- 19

Opening the “Dark Vise” -- 21

Improving Abdominal Breathing and Getting Taller -- 23

Version “A” -- 23 Version “B” -- 24 Version “C” -- 25 Version “D” -- 26 Version “E” -- 27 Version “F” -- 28 Version “G” -- 29 Version “H” (Good for Sluggish Bowel Function) -- 30 Version “I” -- 31 Breathing Expansion -- 32

Version “A” -- 32 Version “B” -- 32 Version “C” -- 33

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MODULE: YOUR SPINE and NECK

Freeing & Coordinating Your Spine -- 1

A Word on the Spinal Curves -- Introductory Ideas -- 1

Stretching vs. Coordination -- Introductory Ideas -- 2

Waving the Spine (T. Hanna) -- 4

Sitting Arch & Curl -- 6

Lengthening by Curling Your Spine -- 7

Version “A” -- 7 Version “B” -- 7 Fine Control of Your Lumbar Spine (T. Hanna) -- 9

Distributing the Tension Between the Small of Your Back and the Backs of Your Legs -- 10

Variation “A” (T. Hanna) -- 11 Variation “B" (T. Hanna) -- 12 The Swimming Dolphin -- 13

Version “A” -- 13 Version “B” -- 13 Advanced Upper Back Release -- 14

Version “A” -- 14 Version “B” -- 15 Gaining More Freedom of Thigh Movement -- 16

Ending Tailbone Pain Through Movement -- 17

Contracting Your Buttocks by Spreading Your Legs -- 17 Contracting Your Buttocks by Thrusting Your Pelvis Forward and Up -- 18 Partially Squatting From A Standing Position, Then Standing Up Again -- 19 Drawing Your Knees Toward Your Chest -- 20 Balancing the Hips Through Cultivating Symmetrical Leg Movement -- 21 Freeing the Muscles of the Neck -- 24

Bowing -- 25

Version “A” -- 25 Version “B” -- 26 The Flexible Seesaw -- 27

Version “A” -- 27 Version “B” -- 28 Sidebending: the Banana-Shaped Curvature -- 29

Erasing Pain in the Sides of the Neck (Deeper) -- 30

Relaxing the Front of the Neck -- 32

Relaxing the Muscles Where Your Neck and Shoulder Meet -- 33

Movements of the Upper Spine and Ribs -- 34

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MODULE - JAWS, PELVIS and HEAD

The Jaws -- 1

Opening and Closing -- 2 Forward and Backward Jaw Movements -- 3 Side-To-Side Jaw Movements -- 4 Coordinating Your Pelvis and Head -- 5

“Baseball Diamond” (T. Hanna) -- 5 Freeing Your Hip Joints -- 9 Freeing Your S-I (Sacro-Iliac) Joints -- 11 Variation -- 13 The Cat Twist -- 15 Preparation For the “Cat Twist” Maneuver -- 15 The Cat Twist: A Luxurious Movement to Improve Flexibility and Breathing Capacity -- 17 Coordinating the Body’s Right and Left “cylinders” -- 18 Independent Control Of Your Head, Hips and Shoulders (T. Hanna) -- 19 Hip & Shoulder Movement Integration -- 21

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MODULE: YOUR EXTREMITIES

Your Legs -- Introductory Ideas -- 1

Hip Joints & Heels: the “Z” Position -- 3 Basic Hamstring Relaxation Movement (T. Hanna) -- 5 Balancing the Foot to Relax the Lower Leg -- 6 Leg/Back Extension For Looser Hamstrings (Carol Welch, C.H.S.E.) -- 7 Variation: (L. Gold) -- 7 Hamstring/Body Sweep: “the ‘V’” (T. Hanna) -- 10 The Athletes' Prayer For Loose Calves A Bit of an Improvement on the Usual Way Of Stretching Calves to Avoid Cramping. -- 10 Rubbing the Feet -- 13 Circles (Walking Coordination) (T. Hanna) -- 15 Forward Hip Rolls (Slow Motion) -- 17 The Amazing Walking Miracle -- 20

For the Upper Extremities -- 29

The Ed Norton Maneuver -- A Way to Comfort Your Hands, Wrists, and Forearms -- 29

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MODULE: HIGHER INTEGRATION

Higher Integration -- 1

The Superscrunch -- 1

Swinging The Topside Arm -- 1 Swinging The Topside Leg -- 2 Combining The Arm/Shoulder and Leg Movements -- 2 Superscrunch, Advanced Variations: -- 4

Fun On The Floor -- 5

The Rollee -- 5 Reverse Rollee -- 6 The Inch-Worm -- 7 The Rockin’ Rollee -- 8

Multi-Modal Motion (Advanced Variation) -- 9

Arch & Curl (Standard) -- 9

Fast Movements -- 12

Pawing The Ground -- 13 Spiralling for Freedom in Walking -- 14 Integrating The Waist Muscles Through Arm and Shoulder Movements (“the Airplane”) -- 15 Finding Your Center Of Balance (“the Helicopter”) -- 16

Epilogue -- Concluding Ideas: "Why Somatic Education is a Body-Mind Thing" -- 17

ADDITIONAL RESOURCES -- 19