General introduction: basic exercisesGeneral introduction: basic exercises General introduction: basic exercisesGeneral introduction: basic exercises
yourself up to sitting, set your left leg slightly free
from the bent position. If you prefer to finish on
the left side, turn onto your left side in the same
way. Moshe Feldenkrais has written a very detailed
description of this and other transitions between
different positions (Feldenkrais 1984).
Prone means lying on your front. As with the
supine position, this may need a variety of supports
for patient comfort. We are not using this as a relax-
ation position, rather as a starting and finishing posi-
tion for some exercises. There are different ways to
come up from the prone position. We prefer a gen-
tle method: stretch one arm besides the head, turn
on this side and push yourself up to sit as described
for coming back from the supine position.
We have described several basic exercises and
āsanas sitting on the floor. As sitting on the floor is
not suitable for all patients, there are modifications. If
the patient cannot sit on a support like a brick or pil-
low, many of the sitting exercises can be done sitting
on a chair or on the treatment couch. If the patient
finds it difficult to get up from the floor, it can be
helpful to hold onto a chair or table for support.
The knee hug position (exercise 1.4, Figure 6.4) is
the starting and finishing position for lumbar mobi-
lizing and abdominal strengthening exercises. It is a
relaxing pose on its own.
Four-point kneeling (exercise 1.14, Figure 6.28)
and variations is used in several chapters, with dif-
ferent emphasis. Patients may find it comfortable
to kneel on a soft support like a folded blanket. This
also increases the height of the pelvis so that the
back is closer to the horizontal line.
Forward-bent kneeling (exercise 1.9, Figure 6.16)
is a suitable position to finish four-point kneeling
variations as well as the dog pose. It is a relaxing
pose on its own, particularly if performed with
props, as shown in exercise 1.9 (Figure 6.16). In
addition to the supported relaxation poses we have
given a few examples of oscillations. These gentlerhythmic movements are particularly inspiring fluid
movements (Lederman 2001). To refine the exer-
cises and sink into deeper relaxation it is important
to feel softness in the eyes, ears, palate, tongue, and
larynx, and to be receptive and mindful during prac-
tice (see Chapter 2).
Many of the exercises get easier and more acces-
sible by using props. The questions of what patients
can do and which exercises should be avoided are
replaced by the question of how to modify the exer-
cises. We describe important basics for this exercise
approach, as this is an important factor in therapeu-
tic exercising. Most of the props we suggest can be
found at home. We recommend buying a sticky mat,
a foam brick, and a belt (see Chapter 1).Breathing during exercising
Breathing during exercising should be natural and
light. The natural breathing movements and pat-
terns should not be disturbed. In this way it is
possible to take deeper breaths in harmony with
activity. Some movements, particularly down-
wards movements and stretches, are frequently
done while exhaling. Moving with exhalation helps
you to relax in the exercise. Some movements,
particularly upwards movements, are frequently
done while inhaling. If the movement matches the
upwards movement of the side and frontal ribs it
is sensible to perform it while inhaling, whereas if
it is closer to a downwards movement of the ribs,
perform it while exhaling. But this is not a dogma.
For some individuals it may be better to coordi-
nate this differently, so it is often useful to play
with matching the movements and the breath. In
particular very mobile, loose patients may pre-
fer to perform more movements while inhaling.
Mindful, attentive practice often gives the best
answer. Breathing during exercising should only
be through the nose.