Hey all this quarter runs 10 weeks from the week of March 29 to the week of June 1, 2026
Semi-private coaching groups in PACIFIC TIME-- -ZOOM LINK https://us02web.zoom.us/j/2580431295
Annie & Andrea & Angela
Jenny, Athena, and EKaterina
Bonney & Natasha (first meeting Thursday 1:00 pm)
Bonney, Luci, & Noel
https://www.primalmovement.org
Has completed 10-week foundations series at least once
511 Swift Street Suite K Santa Cruz
Lila, Diana, Slice, Rachel, Patty
511 Swift Street Suite K Santa Cruz
Sarah, Diana, Martina
511 Swift Street Suite K Santa Cruz
Kaya, Jaynelle, Tammy
Movement hygeine that I practice every day - mostly when I wake up and go to sleep
World's longest softest exhales all the way to pelvic floor open mouth, relaxed jaw, then close lips and allow inhale to rush in through nose all the way up to collar bones.
I do this:
- before meditating for a few minutes when i first wake up while laying in bed
- before falling asleep to quiet my mind
- when i'm in the car especially on road trips
NOT TO BE CONFUSED WITH EVERYDAY nasal in and nasal out breathing where tongue constantly suctions up and back on the roof of your mouth.
30 seconds daily- partial or full bodyweight hangs. Can be from door jam, pullup bar, jungle gym at park or with rings. Build up to being able to locomote on monkey bars legs off ground.
I do 5-10 of these twice a day or before or after an intense activity like a long walk or dance class or long drive since my hips and knees dislocate easily.
One could call these sole-splitters since the equivalent for the palms are called palm splitters! We rock back and forth between a gargoyle squat and a toe-tuck seiza with the balls of our feet staying glued in one place so the heel tissue rotates in a way that lets our ankles and hips restore healthy rotations while re-tensioning fasia.
I do 5-10 reps every morning or night or at the slightest sign of foot discomfort.
I do 4-5 well-rested 15 second sprints 3x/week
Uphill is safer than flat surface
I only do if I don't feel pain and I do In-n-out child rockers or alternating squats and hinges in beteween to make sure I'm aligned.
I do 5 side-bending head/eye led baby rolls each direction every day at least once.
Key focus: -let the weight of your head move into the direction you are going before you let the rest of your body follow. Use your eyes on the diagonals to help organize your vestibular system. Keep legs limp, let your eyes drive.
Spine/eye led wavy baby crawling.
30 seconds of bouncing and shaking your whole body.
The best way to train balance is to be looking around at different things moving your head in many directions while moving both forward and backwards.
1 minute of saggital and frontal plane body waves- Head leading or pelvis leading.