Somatics Mini Moves

Overview

Somatics Mini Moves are shorter sequences you can do when you don't have time for a full-length Somatics class or when you want to unwind an area of your body that would benefit from more focused attention such as your back, shoulders, hips, etc. The movements are grouped into different areas of the body for ease of reference.

INTRODUCTION
4 Lessons
- Welcome!
  Start
- What is Somatics? The Three-Step Method of Pandiculation
  Start
- Preparing For Your Practice
  Start
- How to Get the Most From Somatics
  Start
MINI SEQUENCES for the Red, Green, and Trauma Reflexes
3 Lessons
- Red Light Reflex - 10 mins
  Start
- Green Light Reflex - 10 mins
  Start
- Trauma Reflex - 14 mins
  Start
UPPER BODY - hands, arms, shoulders, neck, jaw, chest, upper back
6 Lessons
- Neck Tension Release - 7 mins
  Start
- Shoulder Shrugs - 7 mins
  Start
- Arms and Shoulders - 10 mins
  Start
- Cactus Arms - 11 mins
  Start
- Releasing Arms and Shoulders - 10 mins
  Start
- Forearm and Hand Release - 7 mins
  Start
CENTER OF THE BODY - lower/mid/upper back, belly, rib cage, chest, hips
3 Lessons
- Roll and Reach - 9 mins
  Start
- Bridge and Boat - 13 mins
  Start
- Pelvic Clock - 15 mins
  Start
LOWER BODY - hips, legs, knees, feet
8 Lessons
- Hip Circles - 16 mins
  Start
- Pelvic Clock - 15 mins
  Start
- Calf Release - 13 mins
  Start
- Clam Shell 1 - 4 mins
  Start
- Foot Slides - 4 mins
  Start
- Hamstring Release - 8 mins
  Start
- Quad Release - 6 mins
  Start
- Walking 1 - 6 mins
  Start
RESOURCES
3 Lessons
- Live Classes
  Start
- Book - Somatics by Thomas Hanna, PhD
  Start
- Video - Thomas Hanna Explaining Somatics
  Start

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