I have included a TED talk that I thought you would enjoy. It is about creativity and the importance of educating our children fully through moving, thinking, sensing, and feeling. Through the Feldenkrais Method I am able to help my students in this way and is why this talk caught my attention. It brings me hope knowing that this message is touching more and more people.
Sir Ken Robinson stresses throughout his talk the imbalance in our education systems and how this is squandering the tremendous talents our children are born with. He tells a wonderful story about how a famous dance choreographer was born when her doctor prescribed her to take dance lessons. He told her Mother that her fidgety daughter “wasn’t sick, instead she was a dancer”.
Sir Robinson goes on to say, “If you are not prepared to be wrong you will never come up with anything original. By the time they become adults most kids have lost that capacity. I believe this passionately, we don’t grow into creativity, we grow out of it – or rather we get educated out of it.”
In summary, I think along with Sir Robinson, that the future world our children will be living in, will require one to be more creative then one has to be currently, to be able to function in it. He wraps up saying, “What TED celebrates is the gift of the human imagination. We have to be careful now, that we use this gift wisely. Our task is to educate their whole being so they can face this future.”
Sir Ken Robinson, is quite entertaining in his delivery. He makes some very important points and I encourage you to listen to it to the very end. Feel free to email me about your thoughts!
Following is a lesson to help you broaden the areas available for you to breath. Remember that every moment in life requires breath to change. This exploration is designed to teach your diaphragm to move and expand in different directions. This will help to open you to more flexibility in your life and demeanor.
During this lesson move gently into the position explained and stop where you feel most comfortable. Breath as directed, in a natural manner using awareness and curiosity to guide you. After each movement sit back in your chair and rest before going to the next one. Have fun and enjoy! ~Donna
1) Sit at the edge of your chair and place your hands on top of your head with your elbows out to the sides. Move your head and elbows to the left and stay where you feel comfortable. In this position direct your breath sideways into the right side of your ribs, many times. Imagine your right lung expanding towards your ribs near your armpit, in the middle and near the lower ribs. Sense that when you inhale each rib on the right side moves further away from each other and when you exhale they move closer together. Rest. Now try the same exploration to the other side.
2) This time, sit and hug yourself with your hands on opposite shoulders and your elbows resting against your chest. With your head and eyes, look down towards your belly, round your back and roll your pelvis backwards. Stop where you feel most comfortable. Direct your breathing towards the floating ribs near your lower back area. Sense the ribs in the lower back area on both sides, widening on the inhale and narrowing on the exhale.
3) Sit and place your hands on your forehead with your elbows facing forwards. Look up with your head and elbows and allow your pelvis to roll forwards so your tailbone will face the back of your head. In this position, direct your breath towards your lower belly area and downwards towards your pelvic floor. Sense your belly becoming round like a pregnant belly on the inhale. On the exhale sense the belly move inwards and upwards.
4) In the same starting position as in #3, direct your breath towards your chest and upwards towards your clavicles. Sense when you inhale, your sternum from the inside of yourself moves away from your vertebrae between your shoulder blades.
5) Sit back in your chair and observe how your breathing has changed. Walk around and observe your breathing. Notice throughout your day how your breathing changes depending upon your activities, and your emotional and mental state of mind.
More Ways to Improve Your Posture Saturday, March 23, 2013 11:30 -1:30 p.m. $40.00 (early registration by March 2*)
$55.00 (there after)
Yet Some More Ways to Improve Your Posture Saturday, May 18, 2013 11:30 -1:30 p.m. $40.00 (early bird registration)
What does rolling have to do with posture? Rolling is an essential developmental movement that helps create the curves in the backs of infants. When we return to rolling as an adult we can re-organize the shape of our backs while becoming more flexible and supple. In the next two workshops we will explore unique & different ways of rolling back and forth from your back to your front. You will be pleasantly surprised what this will do for your posture!
*Register for both workshops by March 2nd & recieve a $20.00 discount on one private session with Donna.
Pre-registration is recommended to ensure a space. To register for workshops contact, Donna Bervinchak at the Improving Through Movement studio at 717.285.0399. Each workshop can be taken separately. The workshops will take place at the CORE Wellness Yoga studio, 301 Main St., Landisville, PA. Visit: www.reachcorewellness.com .
Hi Students, Following is a lesson for you to explore during your day. Look at the previous post to learn how to register for the More Ways to Improve Your Posture workshop, on March 23!Sign up before March 2nd to get the early bird special and to ensure your space.
During this lesson move gently without forcing or stretching. Focus on how you do the movement as well as on how you return each time. After each movement sit back in your chair and rest before going to the next one. Let your curiosity guide you. Add any variations that you can think of, to this mini-lesson. Have fun and enjoy this exploration! ~Donna
1) Sit at the edge of your chair so you are not touching the back of it. Place your feet underneath your knees so there is a 90 degree angle in your hips and knees. Place your right hand on top of your head and very gently move your right elbow and head to the right so your right ear moves toward your right shoulder and return. Make sure that when you do this movement that your head and eyes stay facing towards the front of the room.
2) Repeat the same movement (#1), and this time notice what kind of shape you make with your spine. Is the shape more like the letter “c” or the letter “r” when you move to the right? Make it more like the “c” ; then like the “r”. Sense how you move differently to do this. Which one feels easier to create?
3) Repeat the same movement (#1), and notice this time when you side bend to the right, which sit bone gets more weight? When you make the letter “c” with your spine does a different sit bone get more weighted then when you make the letter “r”?
4) This time place a folded towel or garden pad underneath your left sit bone. Sit and feel that your left sit bone is now higher than the right sit bone. From this starting postition gently lift the right sit bone off the table and then place it back down. Which foot helps you to do that? Keep your whole foot on the floor as you do this movement.
5) Repeat the same movement (#4), and notice if your spine is making a letter. Is it more like the letter “L”; or a tilted “I”; or the letter “c”? Does your head move to the left or to the right or does in stay in the middle? Purposely create the tilted “I” and sense where your head moves. Now create the “L” and sense your head placement. Lastly make the letter “c” and follow the path of your head in space.
6) Start this movement with you right hand on top of your head and the elbow out to the side, and with a towel underneath your left sit bone. At the same moment you move your head and elbow to the right, lift the right sit bone off the table. Can you create a letter “c” in your spine moving from both ends of yourself? Gently and slowly explore this movement distributing the “c” curve throughout your vertebral column more and more evenly.
7) Do the first movement (#1), and feel what has changed. Repeat all the movements on the other side and notice if it is easier or harder on the left side.
Hi Students:
I am happy to say that the studio, CORE Wellness, where I teach my Awareness Through Movement class, will be keeping their doors open under new management. I will continue teaching my on-going class on Wednesdays at 6:30 p.m. there. My first workshop is on Jan. 26. The early bird special ends on Jan. 12th so register today!
If you click on the Natural Awakenings magazine (below) and turn to page 28 you will see an article that I wrote about the Feldenkrais Method. This may help you explain a little easier the new and exciting method you are learning to your friends. Have a wonderfully rich 2013! ~Donna
3 Essential Ways to Improve Your Posture Saturday, January 26, 2013 11:30 -1:30 p.m. $40.00 (early bird registration) $55.00 (after Jan. 12)
More Ways to Improve Your Posture Saturday, March 23, 2013 11:30 -1:30 p.m. $40.00 (early bird registration)
Yet Some More Ways to Improve Your Posture Saturday, May 18, 2013 11:30 -1:30 p.m. $40.00 (early bird registration)
Improving your posture is as elusively simple as returning to the movements you did in early childhood. Babies are born without curves in the spine. The developmental movements infants do in the first months of life are responsible for forming all the curves in the back. They allow babies to come to standing, to balance and walk upright successfully. As we grow into adulthood these curves become our unique postures that others can recognize from afar.
As an adult when we return to the develomental movements of rolling, creeping and crawling we can re-organize our postures and improve our back flexibility. During these workshops you will explore Awareness Through Movement® lessons of the Feldenkrais Method® in gentle and unique ways.
Pre-registration is recommended to ensure a space. To register for workshops contact, Donna Bervinchak at the Improving Through Movement studio at 717.285.0399. Each workshop can be taken separately. The workshops will take place at CORE Wellness Movement Studio, 301 Main St., Landisville, PA. Visit: www.reachcorewellness.com .
I am excited to announce that I will be teaching three workshops in 2013 in Lancaster, Pennsylvania on: Sat., January 26: 3 Essential Ways to Improve Your Posture; Sat., March 23: More Ways to Improve Your Posture; Sat., May 18: Yet Some More Ways to Improve Your Posture
I am including a video of Feldenkrais Trainer, Ruthy Alon because she demonstrates beautifully and verbalizes so eloquently very important concepts that one of any age can do to re-organize the back for a strong and vital posture. Ruthy says (at 3 minutes into the video), something that if understood could change your posture dramatically, “In ever changing life you need a wise stomach. A stomach that knows how to make an effort when needed and how to keep out of the way when not needed.”
I emphasize this quote because during these workshops I will help you to understand her words organically. I realize that what she says is an uncommon philosophy from what most people hear in the mainstream when they are searching for “good posture”. By the way, Ruthy made this video when she was in her 70′s and I think that says it all! Sign up early for one or all three workshops to learn more ways to sucessfully create the posture and self image that you desire!
All workshops will take place from 11:30 a.m. – 1:30 p.m. The fee for each workshop is $40.00 for early registration by Jan. 12, March 2 and May 4 and is $55.00 there after. If one chooses to sign up for all 3 workshops by Jan. 12th then you will receive a free 15 minute phone consultation with Donna. To sign up contact Donna at 717.285.0399 or email her at: donna_bervinchak@yahoo.com .
Have a wonderful holiday season and winter solstice!
Donna
Hi Everyone,
My Awareness Through Movement class will not take place on the following Wednesdays: November 7th & 14th. Classes will resume regular schedule on Wednesday, Nov. 21 at 6:30 p.m. Turn the night before Thanksgiving into a wonderful opportunity to ground yourself before the holiday season begins. You and your guests will be grateful!
On Saturday, January 26, 2013, I will teach a workshop,3 Essential Ways to Improve Your Posture, from 11:30 -1:30 p.m. at CORE Wellness, 301 Main St., Landisville, PA. Reserve your space with the early bird registration fee of $40.00 at: www.reachcorewellness.com .
This video of Baby Liv is meant to inspire you and ignite your thoughts. You were born without any curves in your spine. Watch Baby Liv develop the curves in her back as her curiosity moves her forward. Come to the workshop in January and re-visit this way of moving as an adult. This will re-organize the curves of your spine. The results will help you improve your balance, flexibility and comfort levels. Your back muscles will thank you for it!
May you all have a safe and wonderful Thanksgiving!
Donna
Hi Students, I decided to share another lesson in sitting for all of you based on popular demand. This is a great lesson to help improve your game of golf, tennis, softball, etc. Have fun with it!
During this lesson move gently without forcing or stretching. Focus on how you do the movement as well as on how you return each time. After each movement sit back in your chair and rest before going to the next one. Let your curiosity guide you. Add any variations that you can think of, to this mini-lesson. Have fun and enjoy this exploration! ~Donna
1) Sit at the edge of your chair with your knees and hips at about a 90% angel. Place your right hand on your shoulder and let your elbow rest on your chest. Turn your head, eyes and shoulders as far to the left as you can comfortably and notice the farthest thing you can see and then return to where you started. Do this movement several times noticing how your pelvis and legs move with your upper body.
2) Start in the same position and this time as you turn to the left with your head, eyes and shoulders allow your right knee to become longer than your left. Don’t allow the feet to move on the floor as you do this. Instead feel that when the right knee lengthens the pelvis turns to the left. When you return to the starting position notice how your pelvis turns back to the right as your knee shortens.
3) Do movement #1 and feel what has changed.
4) In the same starting position, turn your head, eyes, shoulders and pelvis to the left and stop at your farthest comfortable place. Stay turned this way and only turn your head and eyes back to the right and then to the left again, many times. Feel how you are turning your head independently of your shoulders. (pause) Turn everything back to the starting position and take a rest.
5) Turn all parts of yourself to the left again and stay there. This time only turn your shoulders back to the right. Keep your eyes looking at something and this will help you not to turn your head with the shoulders. Feel your right knee staying longer than the left one and this will help you not to turn the pelvis along with your shoulders. Move very slowly and gently so you can be aware of what you are actually doing. (pause) Come back to the starting position and rest by walking around the room a bit. Read more »
I have been wanting to share this video of Baby Liv with all of you for quite awhile. Watch carefully and see if you recognize parts of some Awareness Through Movement® lessons that you learned in the past during a class or private session. I suggest to use the movements that you see to remember some lessons and then get down on the floor and start exploring. I think you will find that your memory will be sparked and you will start remembering what you thought you had forgotten! This way of exploring will enhance your creative abilities and curiosity. Have fun!
If you are new to this way of learning, watch how this baby is preparing herself for sitting, crawling, and eventually, walking. When I work with babies it is quite obvious that I am assisting them through developmental movements so they can learn to do them on their own. When I work with adults and older children, I am taking them through the same process, it just may not seem like it.
If you have any comments or questions please feel free to contact me. I would love to talk with you!
Dear Students: One of my students in California asked if I could share a short lesson that he could do at home. I decided that all of you could benefit so I am including it here. During this lesson move gently without forcing or stretching. Focus on how you do the movement as well as on how you return each time. After each movement sit back in your chair and rest before going to the next one. Let your curiosity guide you. Add any variations that you can think of, to this mini-lesson. Have fun and enjoy this exploration! ~Donna
1) Sit on the edge of your chair with your feet on the ground and with approximately a 90 degree bend in your knees and hip joints. Place the palms of your hands on each knee with your elbows long. Imagine that your hands are glued to your knees and that your elbows can’t bend. Keeping the constraint of the hands and arms as I just described, turn and look over each shoulder. Turn as far as you can comfortably. Notice the quality of movement and how far you can go easily.
2) In the same starting position as in movement #1, keep your head looking forward at the the wall in front of you and turn left and right from your pelvis. Keep the feet on the floor without sliding them and sense if one knee becomes longer than the other. Invite your knees to do this a little bit more. (pause) Now let your head follow the movement of your pelvis.
3) Do movement #1, and feel if the quality of movement has improved.
4) Place your right hand on your left knee and let your left arm hang down by your side. Keeping your right arm long and the hand in place on the knee, move your right knee to become longer than the left knee and than shorter. Notice the turning of your pelvis and how your shoulders and head respond to the movement. Move your head and eyes a little bit more with your pelvis. (pause) Now do the same movement and gently turn your head the opposite direction that your pelvis is turning.
5) Do movement #1 and notice what side can you turn to with more ease and with less effort?
6) Do movement #4 on the other side. Feel if this side is easier or harder. What is it that you do to make it harder or easier? Do you hold your breath or do you breath without interrupting the flow of air? Do you have tension in your hands or feet? Is your jaw, mouth and tongue doing anything that is unnecessary? Do you move your eyes differently on this side?
7) Do movement #1 and feel what has changed since the first time you explored this movement today.
1) Sit at the edge of your chair so you are not touching the back of it. Place your feet underneath your knees so there is a 90 degree angle in your hips and knees. Place your right hand on top of your head and very gently move your right elbow and head to the right so your right ear moves toward your right shoulder and return. Make sure that when you do this movement that your head and eyes stay facing towards the front of the room.
4) This time place a folded towel or garden pad underneath your left sit bone. Sit and feel that your left sit bone is now higher than the right sit bone. From this starting postition gently lift the right sit bone off the table and then place it back down. Which foot helps you to do that? Keep your whole foot on the floor as you do this movement.
5) Repeat the same movement (#4), and notice if your spine is making a letter. Is it more like the letter “L”; or a tilted “I”; or the letter “c”? Does your head move to the left or to the right or does in stay in the middle? Purposely create the tilted “I” and sense where your head moves. Now create the “L” and sense your head placement. Lastly make the letter “c” and follow the path of your head in space.
1) Sit at the edge of your chair with your knees and hips at about a 90% angel. Place your right hand on your shoulder and let your elbow rest on your chest. Turn your head, eyes and shoulders as far to the left as you can comfortably and notice the farthest thing you can see and then return to where you started. Do this movement several times noticing how your pelvis and legs move with your upper body.
4) In the same starting position, turn your head, eyes, shoulders and pelvis to the left and stop at your farthest comfortable place. Stay turned this way and only turn your head and eyes back to the right and then to the left again, many times. Feel how you are turning your head independently of your shoulders. (pause) Turn everything back to the starting position and take a rest.
1) Sit on the edge of your chair with your feet on the ground and with approximately a 90 degree bend in your knees and hip joints. Place the palms of your hands on each knee with your elbows long. Imagine that your hands are glued to your knees and that your elbows can’t bend. Keeping the constraint of the hands and arms as I just described, turn and look over each shoulder. Turn as far as you can comfortably. Notice the quality of movement and how far you can go easily.
2) In the same starting position as in movement #1, keep your head looking forward at the the wall in front of you and turn left and right from your pelvis. Keep the feet on the floor without sliding them and sense if one knee becomes longer than the other. Invite your knees to do this a little bit more. (pause) Now let your head follow the movement of your pelvis.
4) Place your right hand on your left knee and let your left arm hang down by your side. Keeping your right arm long and the hand in place on the knee, move your right knee to become longer than the left knee and than shorter. Notice the turning of your pelvis and how your shoulders and head respond to the movement. Move your head and eyes a little bit more with your pelvis. (pause) Now do the same movement and gently turn your head the opposite direction that your pelvis is turning.