A good enough, basic Standing Somatics Pandiculation Sequence | Standing Somatics to Feel better
HTML-код
- Опубликовано: 25 авг 2024
- Can this Standing Somatics Sequence help you restore yourself to relaxed, supple, and at ease?
Whoa, Nellie!, Get Away from the Thumbs, some side bending and yawning the X of the Back
This can easily be adapted to seated.
Remember, do not go into any strain, discomfort or pain while doing these movements. These are the practice videos for my clients.
A more up-to-date teaching of this sequence is at: • Must Know: SEATED Soma... which can easily be done standing.
Eric Cooper Somatic ©2021
InspireSomatic...
Try my free basics course on youtube: • Free Intro to Somatics...
Address your specific tension situation with private sessions, in-person and on Zoom.
Look deeper to change the course of the ship.
Learn to relax the most stuck parts of your body,
the tension patterns that make your pain,
and also
relax the patterns that make your mind busy, anxious or depressed.
Use these gentle somatic movements to teach your brain out of the tension holding patterns that it has you trapped in.
Undo your specific patterns of tension, postural difficulties, stiffness, and pain.
If you're stuck in a problem that relates to tension, I may be able to help you. The best way to do that is to email me at eric@inspiresomatics.com
Clinical Somatics, Somatics Education, Hanna Somatics, Pandiculation, Somatic Movement, Somatic Yoga, somatic Exercise, scoliosis exercises, standing somatics, standing pandiculation sequence, Eric Cooper Somatics, Eric Cooper,Somatics, Clinical Somatics, Hanna Somatics, pandiculation, muscle tension, pain, Thomas Hanna, CSE, back pain, somatics with Eric, lordosis, kyphosis, scoliosis, Healing, movement, sciatica, sciatic, frozen shoulder, piriformis, stress, stress, standing,sequence, Eric Cooper Somatics, Basic Standing Somatics, Standing pandiculation sequence, standing stress relief
![Eminem - Somebody Save Me (feat. Jelly Roll) [Official Music Video]](http://i.ytimg.com/vi/Vwa0HenQMi4/mqdefault.jpg)
The standing one was really good. I could tell how much looser I was and dancing in my chair enjoying music really feeling it more than usual, and drove to a store and could tell how much easier it was to look behind me when I needed to turn that way, and also it helped a lot with being able to breathe better.
I'm so glad you found this helpful. These movements are reminders to the tension system on how to settle down. Practice often. To simplify: Address the front, back, sides, rotation.
Great stuff, well taught! Thanks Eric.
Loved this and loved your energy in the teaching. :)
I am so glad you like this one. It seems like a long time ago that I recorded it. I have refined my approach a lot since then.
If you want to go further, I encourage you to work from the top of this playlist:
Start here. Begin your Somatics Experience Here playlist: ruclips.net/p/PLFLw4vgr7ayiIX9O0hRsMwyxhaK4LTXXF
I have a playlist of just my Seated and Standing movements:
*Standing and Seated Somatics Playlist:* ruclips.net/p/PLFLw4vgr7ayhfJkmqGvD0LZOVn4L0vDf7&si=1FLwC7d3WJHY870G
Or, try my Free RUclips Basics Course: (The begin here playlist is better in some ways)
Free Intro to Somatics Course Playlist, Where you're stuck is hidden. 2h:28m Somatic Movement to reconnect to yourself.
ruclips.net/p/PLFLw4vgr7ayhL0zxrFjrpw0ok2298dZEG&si=n1fYUY8YG_NGkvP0
Thank you for your comment. Please let me know if you have questions or aha moments as you explore these movements.
Good enough!......perfect!.....
Sometimes it really is.
Love you're style mate :)
Hey, thanks!
I have a whole playlist of seated and standing movements.
*Standing and Seated Somatics Playlist:* ruclips.net/p/PLFLw4vgr7ayhfJkmqGvD0LZOVn4L0vDf7&si=1FLwC7d3WJHY870G
You may want to try my * Basic Seated Sequence* . It relates to this Good Enough Standing Sequence
So many good ones on that list. Start from the top down.
The Archer, The Movement Called CD, Forward and Back Paddling Kayak Elbows, Rib Cage Un-Caged parts 1 and 2, and many more.
I have to add this to a play list!
As a reminder.
Really highlighted that the back tension is all on the right side (I have scoliosis). Love those tingles that comes back to the muscles on relaxing (not on that right side tight muscle on the back though......yet!). Must be "life" flowing back ?!!
As Qigong teachers would say: Chi flowing there again! Thank you Eric.
Like the noise of the room or a scent you don't notice after a while, your nervous system does the same with persistent muscle tension. It is like the map, that your brain has of the body, becomes worn and eroded. The pleasurable sensations of these movements allow you to prove to your nervous system that these places exist. As you project your awareness into those places, with an internal view, you can teach your brain that movement of those places is in the repertoire. Those places are part of you again. They have the potential for movement.
We are most stuck in the holding patterns that limit our breathing space. We adapt around those limitations. I am glad to hear it is flowing again. Keep practicing. Keep giving your brain the vivid lesson that those places are alive, dynamic, and changing.
Ps. scoliosis is very much the expression of automatic, asymmetrical holding patterns of the breathing space. I have many movements that can free those very specific places.
Thank you for the encouraging comment.
Awesome, thank you, it really does a lot for a person, quickly.
Thank you, this was an amazing pandiculation. Simple yet so powerful!
I am happy that you found it helpful.
Here is a more recent related sequence that has some further refinements (it can be done standing): ruclips.net/video/Mt3FYGieOoE/видео.html
I have some new standing and seated sequences in the works.
Cool, I'll go through the updated version then 🙂
Great after mowing lawn.
10 thousand views!
Wow! It's not even in my top 20 favorites.
Thanks for the reminder and examples.
Thank you so much for this video...especially since I can do this standing and therefore there is NO excuse for me not to do it :) Too bad about the shooting in the background though :) Looking forward to more standing videos as many of us sit way too much 0 I know I do! And lying down to do movements is rarely available :) thanks again!
I have a revised version of this standing/seated sequence, in the works. I need to edit it a little bit. Not enough time in the day. I have a different way to do the side bending segment.
Fit in any practice you can. Yes, it makes a deeper change on the floor. Standing and seated can be a great part of the practice to get out of that tightness/tension loop.
Thank you for practicing and taking care of yourself. Without self-care, the mission can fail.
This is great! I found you from doing a google search on "standing pandiculation exercises" and look forward to exploring all your videos now. Subscribed right away. THANK YOU !!
Greetings Jane,
I am so glad you found this. Thank you for subscribing.
I have the videos organized in playlists. Hopefully you can find what you are looking for.
This video, ruclips.net/video/Mt3FYGieOoE/видео.html , is the seated sequence, a revised version of this video. It can be done standing.
Look at it as breathing space.
I look forward hearing about what you discover.
-Eric
Thanks so much! @@ericcoopersomatics Appreciate the link you suggested. Now I see from more exploring that you have a Basics Course so I will check that out. I've dabbled with a few somatics exercises over the years, but hopefully this will get me deeper so I can really discover (experientially) what it's all about in my own body. (I think maybe I already feel a bit more "expansive" and more free to be in my body? Hard to put into words, but I think I already notice some changes.) Thanks again!!
I've discovered that my left Psoas is staying engaged and have been directed to pandiculation. Do you have a video or Playlist that speaks to pandiculation for the psoas? I've scrolled through but didn't see any. Might have missed it.
Thank you very much for the time and effort you've used on this content.
Yes, I have a playlist with all of my Psoas releases:
Psoas and Hip Flexion Releases playlist: ruclips.net/p/PLFLw4vgr7ayiVl74QTJqNmYGNLfTy15yG
They are organized as follows:
*_Powerful but most people can do it._*
*Unsitting, The king of psoas releases 2023* 5m:53s
If it is difficult for you to straighten up after you've been sitting a while
On RUclips: ruclips.net/video/gjTZFTnLtyw/видео.html
*Un-Sitting Come out of the deep habit of sitting. Hip flexors. Psoas Release/Relax Open the hinge of the front of the hip.* 6m:18s
On RUclips: ruclips.net/video/wGhKFAoaiZI/видео.html
*More advanced Un-Sitting Practice Sequence* 2m:13s
On RUclips: ruclips.net/video/H-F-xOPzx-o/видео.html
Less intense
* Psoas Vector Groin Release, Somatics for a tight psoas muscle*
On RUclips: ruclips.net/video/R2IIDsdD07U/видео.html
*Seated Psoas Release |Hard to straighten up after sitting?* 18m:02s
On RUclips: ruclips.net/video/AokfLbKkR-o/видео.html
*Seated Psoas Release Condensed version of the full Practice Sequence*
This one has less explanation and 5 cycles L, 5 cycles R 10m:57s
On RUclips: ruclips.net/video/RF8sc7d6f10/видео.html
*_Gentle_*
*Steering Wheel Somatics Part 5 Seated Low Back and Psoas Relax* 3m:14s ruclips.net/video/rzY5ENQnReo/видео.html
*_Very intense_*
*Opening Hyper-Twist for Groin, Front of Hip, and Low Abdomen Diagonals*
On RUclips: ruclips.net/video/7eX1LpkjLjg/видео.html
*_Valuable, but probably not the entire solution to the low back problem. These are a subtle exploration._*
*Incremental Multi-Vector Groin Release IMVGR Somatics Groin Release*
On youtube: ruclips.net/video/bSI4l54_HdE/видео.html
*Psoas Vector Groin Release, Somatics for a tight psoas muscle*
On RUclips: ruclips.net/video/R2IIDsdD07U/видео.html
You're welcome.
-Eric
@@ericcoopersomatics thank you i will be checking them out tomorrow. I can't tell you how much I appreciate it.
Daaanng!, The 1st thing I did after gitten outta bed. I am "yawning when I go to the right. N this a.m. I began yawning o the left n now am yawning as I type my response, PANDICLATIOB,... thank you for your video's Sir.
You are very welcome.
I have a slightly revised version of the this standing sequence with a better movement for the sides. The revision is at: ruclips.net/video/BlFTyqNoDf8/видео.html The last movement of this one, (lately I call it the Kayaker) is a little better that the last movement in the revised version.
Yes, a yawn of the throat and jaw and breathing is natural pandiculation. A natural reset. Don't stifle your natural yawns.
Once you do some of these intentional pandiculations, you are giving your nervous system permission to yawn. Go with the natural yawns when the occur. That is what your system needs at that moment.
Practice this sequence when you feel stiff, tense, or under stress. It works great seated, too.
@@ericcoopersomatics Thank ye Mr.C 🙂
Is duration of release after contraction that short? Just asking. Seems short or is it ok?
I like exploring the variables. This is from a few years ago. Cats pandiculate relatively quickly. Now, i often emphasize a slower relax.
Try an experiment: Find a movement that is done on both sides, like the *Side Bend* (ruclips.net/video/hiaj5mZMWmU/видео.html) or *Sunrise,Sunset Plus the X of the Front* (ruclips.net/video/pCa2oPXpT1A/видео.html).
Do one side relaxing as you count down from 5. Do the second side counting down slowly from 12 in each cycle. See which gives better learning?
Is it possible that I was doing somatics without even knowing what it was? I've done a few of these movements, especially the pushing forward with your arms and then pulling the arms back on my own in times when I felt overwhelmed with stress!
Yes, your nervous system wants to do these basic pandiculations, these yawning-like contractions and relaxes. This just the beginning. The very stuck places are outside the awareness. The system forgot that those places can move. We can use pandiculation to get those places to be part the whole. The movement spaces we are most separated from need to have a very special type of focus upon them to reconnect.
As a child you did lots of these yawning-like pandiculations. A cat does them more often than adult humans. That is how cats stay so supple and humans get stiff. Our nervous systems learn the tensions we hold. Soon they run as deep habits. This method allows you to change the holding pattern habit.
The movements on the floor are generally more powerful in allowing you to make a change.
You may want to work through these playlists:
*Start here. Begin your Somatics Experience Here playlist:* ruclips.net/p/PLFLw4vgr7ayiIX9O0hRsMwyxhaK4LTXXF
*Free Intro to Somatics Course Playlist, Where you're stuck is hidden. 2h:28m Somatic Movement to reconnect to yourself.*
ruclips.net/p/PLFLw4vgr7ayhL0zxrFjrpw0ok2298dZEG&si=n1fYUY8YG_NGkvP0
Thank you so much Eric. I am using your exercises to help my body express itself more in singing. I used to be depressed and hunched over. When I think about it's almost like a wilting flower or a preview of death.
We can go probably go deep that on topic but just wanted to say I appreciate what you do. Do you do facial pandiculations? I hope to be able to repay you one day. Thanks again.
Greetings Edward,
I am so happy to hear that you have made many discoveries with this inward focus of attention in movement. If you got this far, you i'm thinking you have done the course. That is admirable.
The words you are saying, that you "used to be depressed and hunched over", are so beautiful to read. Thank you for the poetic words about that pull.
I would be delighted to continue the conversation. You are using the power you have to change your course. I have a movement course written on coming out of fear, worry and sadness. It's ready to record. You are inspiring me to complete it.
I know that place.
Yes, facial muscles are often racked with habituated holding (SMA). I think the root of it is in the breathing spaces that the brain has given up on. There are lots of facial muscles. Since (in my experience), they are very hard to control in the tension diminuendo, I have some easier patterns to help the brain understand there is more than just off and on.
Your comment is wonderful gift.
-Eric
@@ericcoopersomatics Hey Eric. I have been doing this each day before my singing practice and when I go to sit down I am more upright! That is so interesting. I believe I have tight quadriceps and hamstrings but this sequence helps my posture be upright on its own. This is awesome! I really would love to work with you and learn more. My work situation and health are kinda holding me back right now. Anyway, thank you so much for what you do!
Greetings Edward,
The movements on the floor will let you make a more powerful change in the holding patterns.
Try this 'Unsitting' ruclips.net/video/wGhKFAoaiZI/видео.html
This may address some root issues that relate to leg tightness.
Also, come out of the tensions of stress, to give more slack to the whole system. Quads and hamstrings are called in as the back is held in tightness, like you are standing at attention. This is a good, gentle movement to try to relax your back. ruclips.net/video/SeblFHleWlY/видео.html
Try standing before you try it. Notice quads and hamstrings. Then, after you try the sequence, stand again and compare.
Let me know what you notice.
@@ericcoopersomatics I will try these videos. Thank you Eric.
It seems take my brain too long .
Especially when I don't get the release i want.
When I feel my brain won't learn.
That's is something even more/so I become aware of my frustration at healing , seems to possibly hinder getting ease in my tensions.
Make the lessons simpler. Explore all different effort levels in the contraction. Control the movement as you lower out of the tension. Try lowering in tiny steps. Careful all the way to the end of the lowering out of the tension. Give it a lesson it can have a success with.
Eric,Ive been finishing off my pandiculation sessions with this exercise, palms of hands together in front and touching chest, straighten arms while keeping tension on hands out and back a few times is this pandiculation ? have a great Christmas, and a strong . healthy , and supple new year,
Sure, I encourage you to make it your own. Pandiculation in its pure sense is what cats do, those powerful yawning -like contractions followed by a relax. My method of Somatics distorts that natural pandiculation to be an opportunity to make involuntary tensions more voluntary by overriding them. Then in the relax phase, the nervous system can be taught to have a more complete continuum of tonus. My specialty in developing movements is to make them gravity amplified. We mostly stuck in the torso. That is what i mostly focus on.
One movement of mine that is similar to what you describe is:
*The Diver | Open your hunched posture, a 1 minute movement lesson*
A brief yawning-like movement to reset hunched posture.
ruclips.net/user/shorts6_RHp4surhk
I made this standing lesson years ago. It could be so much better.
Yes, wishing you a year of much learning, growth and love.. Suppleness, too!!!
@@ericcoopersomatics Thank you, bless you.
Hi Eric, Is the Whoa Nellie standing pandiculation movement as effective as doing it reclining? I have a difficult time with the leg extension movement. Any suggestions? Thanks for all your helpful videos for all of us.
The experience of seated/standing is different than lying down. Each position gives different feedback and control opportunities. Gravity is a great teacher. It allow the contractions to have the additional amplification so the movement can be more perceptible. Generally, I think lying down gives the best results because you can fully relax to graviye at the end, supported by the floor. The quality of your inward perception of the crescendo, and the diminuendo, of effort is the important thing to focus on. Lying or standing, it is most important to practice often.
do you have a playlist of all your standing videos or is this pretty much all in one?
The reason i ask is if i can help someone relelieve, Sciatica symptons or back trouble maybe, i can share you to them.
we are seeing someone today and i cant find the others like standing with hands on a countertop.....
People with sciatic pain are usually in a big opposition of tension patterns, front against back, side against side, and rotation too. It is a complicated problem.
I just made a seated and standing playlist: ruclips.net/p/PLFLw4vgr7ayhL0zxrFjrpw0ok2298dZEG
Have them start with the seated sequence: ruclips.net/video/Mt3FYGieOoE/видео.html
On the floor works better. Have them do my free basics course for a deeper change for their system.
ruclips.net/p/PLFLw4vgr7ayhL0zxrFjrpw0ok2298dZEG
Sir, how do we pandiculate the legs please,
Greetings David,
My approach is to look toward root causes and holdings.
First, totally clear and restore control of the tensions of the torso. Then consider the hips, as they are interface of leg and torso.
I don't have everything I teach in videos. Some of it is on my to-do list. Some of it is recorded and in the backlog of things I have to edit.
Tension in the legs relates to the big patterns of tension in the body.
I cannot stress it enough: Free the torso.
I have so many ways to do that in my videos on youtube.
I have videos relating to the legs:
The X of the Front, and it's variations, adding Sunrise, Sunset: ruclips.net/video/oNboiNo-RiU/видео.html
My new video of the Propeller and Simple Propeller can be fantastic with leg involvement ruclips.net/video/4rvJmWr4Kc0/видео.html
My new video of The Scorpion can be very leg focussed if you windsheild-wiper the legs futher: ruclips.net/video/MSfjLt8-pcI/видео.html
Unsitting is Psoas, hips, Iliacus, and Rectus Femoris (one of the main Quadriceps) ruclips.net/video/wGhKFAoaiZI/видео.html
Hamstrings in relation to back: ruclips.net/video/mYFfEMPEte4/видео.html
Washrag Legs, hip rotation in relation to the waist and breathing:
ruclips.net/video/Ngnj19J73KI/видео.html
Consider full body yawns and include the legs as it becomes obvious. Relax out of it slowly, with control.
Another way to do it is to learn from what I teach and make up what you need.
@@ericcoopersomatics Thats wonderful thank you so much, while I was pandiculating this morning, so was my dog,
@@ericcoopersomatics , Sir this is the exercise Ive come up with for the legs, stand upright fingers on the back of a chair, lift knee to almost waist height, extend leg, point toe, return, if you have time I would really like to hear what you think, thank you,
I like when people invent their own pandiculations. I'm not sure what you are trying to solve with it.
Can your brain understand the inner space of the body while you do it? Can you control it. Is it making a desireable change? The root of the problem is likely in the torso.
I am uploading my basic calf pandiculation sequence as I type this. It takes a couple of hours for RUclips to process it. It will be at Updated link: ruclips.net/video/cGXv5wU0HII/видео.html
@@ericcoopersomatics Im not sure what Im trying to solve, after a life time in western style fitness systems I guess Im just wanting to round out the pandiculations with leg work Im very aware that this is much , much, more than just a fitness system, but old habits die hard, will check out the calf sequence thank you so much for taking the time to enlighten me,
My muscles get tight n releases after sometime n it imbalances the body because I go through the feeling like current in my tips of fingers or toes
Greetings Ila,
I am glad you tried this one.
I encourage you to do the movements that are on the floor. They will help you see the hidden places that are stuck. You can begin to free yourself from that stuckness.
There are two good ways to go further on my youtube:
Work through these playlists. It's good if you start at the top of the list.
1) Start here. Begin your Somatics Experience Here playlist: ruclips.net/p/PLFLw4vgr7ayiIX9O0hRsMwyxhaK4LTXXF
2) Free Intro to Somatics Course, Look Deeper, Where you're stuck is hidden, playlist: ruclips.net/p/PLFLw4vgr7ayhL0zxrFjrpw0ok2298dZEG
I organize it as front, back, sides, and twisting.
Focus on freeing your breathing space.
Free the hidden tensions that constrict your breathing.
If you need to, move outward from there.
The breathing limits are usually the root.
Thank you for your comment.
@@ericcoopersomatics i have issues with my soles also. I can walk on grass, sand or rough n Rocky surface but difficult to balance on tiles, polished marbles n slippery surfaces
Look to the torso to help regain your balance.
I suggest that the rough surfaces give you enough feedback that you can control the balance. On the smoother surfaces that system only has the inner control and feedback, and that is not quite working as well as it can.
Humans balance thier walking with rotation/twist.
This multi-movement sequence will show you how to begin to reconnect with that.
ruclips.net/video/EdzH2aJH_Rw/видео.html
I encourage you to explore the movement called the Side Bend.
It will help your ability to control your sides. Very important in balance.
A basic teaching of it: ruclips.net/video/HcYjAoXRdAk/видео.html
Here is a playlist of all of my current Side Bend Lessons.
ruclips.net/p/PLFLw4vgr7ayg805GghI6dZptt4Lob6sIj
Try any and all of them.
Playlist for the sides:
ruclips.net/p/PLFLw4vgr7ayj1sC-HRPGz7rv_koiiaWVk
Playlist for twist and rotation:
Movements to free your twist: ruclips.net/p/PLFLw4vgr7ayhP0LN_KnMz3vJrCq6_Oxqk
Start at the top of the lists.