about walking
Being Uniquely Human, Falling Without Falling
Walking: it's one of the most complicated, most human things we do. Standing upright and falling forward without falling. The action involves eyes to look ahead, feet to adjust to uneven terrain and push up against ground forces, a bridge-like leg/pelvis structure to hold up the torso, a spine that flexes and stiffens, an overall ability to balance, move and breathe simultaneously.
These lessons, familiar and new, are framed to focus on the complex activity of walking.
About Walking - 1 - The Walk Cycle
Walking The Way An Animator Sees It
Based on “Three Way Hip” as taught by Alan Questel
Animators have simplified walking into four basic stages: contact, down, passing, and up.
These simple stages capture the way the femur head rotates in hip socket to allow weight shift from one leg to other as the spine absorbs and then redirects the ground forces. These stages are our focus points, as we explore walking via a classic Awareness Through Movement® lesson: the 3 Way Hip.
Set Up:
Lying supine on a mat
OR sitting on a flat-bottomed, armless chair with knees and hips level
About Walking - 2 - Tai Chi Truckin’ “Contact and Down”
Using the Right Bones For the Job
Based on “AY 373 - Turning on the Heels”
This is a - gasp - STANDING lesson focused on the “Contact” and “Down” phases of the walk cycle.
Deceptively simple and minimalist, this lesson builds up the pattern of shifting weight from the heel, along the foot, through the pelvis and spine, and back down into the receiving leg for the next step. Of course we explore coordinating stepping with the breath and the actions of the pelvic floor system.
Set Up for a STANDING Lesson:
Have a mat on the floor or flat-bottom chair for the first part of the lesson and rests
Stand on a firm surface - even a cushy yoga mat might be a bit unstable. For balance, stand near a wall or have a stable chair nearby. Remember - you can’t learn if you are worried about falling over or getting tired!
About Walking - 3 - Elbows and Ribs, Passing and UP
Swing the Center Around and Up
Based on “AY 18 - Chanukia/Candelabra Lesson”
On our backs, we drop our hands back to the floor overhead, then down to hips: first together, then in opposite directions (like in walking.). Feel into the chest lift with the breath and the ribs roll as the shoulder blades slide towards and away from the spine.
We layer on the feet pressing up from the floor and into the body. and finally connect everything to center of power: the pelvis.
We will be lying on the floor, sitting on a flat-bottomed chair and standing to gradually build the coordination a happy walk.
Set Up for lying, sitting, standing:
Have a mat on the floor and any supports you like to protect your back, neck, thighs. You might want some small rolled towels to support the hands.
AND flat-bottom chair, armless chair where knees and hips are level.
AND a firm surface to stand on - near a wall or have a stable chair for balance
Read Full Post for Details, Science Nerd Candy Bowl and other video links
One Love - an animated short by Jacob Lenard
About Walking - 4 - Sink, Turn and Lift
More on the Mechanics of Freely Swinging Pelvis and Torso
Based on “Evening Class Notes 1977-1978: The Coachman” by Mia Segal and Gaby Yaron
This is a sitting lesson, better for sensing the foot-to-femur-head line of force as the pelvis circles the leg.
We lean into, come forward onto, and balance over, one sit bone. The pelvis-torso swings the other way: way, way back.
Set Up for Sitting:
Stable, flat-bottom, armless chair where knees and hips are level
About Walking - 5 - Ankles = Ribs (+ wrists)
Finding foot freedom way up high
Based on “AY #433 - The Edges of the Feet” by Moshe Feldenkrais
This lesson is about the ankle. The approach, though, is “Feldenkraisian-ly” surprising: to get at the ankle, roll the foot from side to side. To simulate walking, engage the opposite diagonal - ribs, head and wrists - to make space for and complete the cycle.
Or course, the rocking pelvis, rolling legs and coordinated breath are in play. Add wrists for more shoulder information.
Set Up:
Lying on a mat
Some students may like a bolster or rolled blanket to support the “Butterfly Pose/dropped out to the side” knees in some sequences
OR: Stable, flat-bottom, armless chair where knees and hips are level
Clip from “Sita Sings the Blues” by Nina Paley
About Walking - 6 - Stop! In the Name of Love
Shoulder Power
Based on an “Octaves” ATM as imagined and taught by David Kaetz, GCFT
Add rhythm to your movement vocabulary; in this case, swinging shoulders say “STOP.”
When the shoulder blades press flat against the back, chest lifts, the belly softens and the public bone rolls towards the floor. Stand tall and ‘don’t you be messin’ with me.” Then step in! We will be supine with legs bent, pointing that “STOP” at the ceiling. You can also sit. Want to add a ‘whoop,’ a ‘re-re-re-re’ or a ‘sock it to me?’ I won’t stop you.
Set Up:
Lying on a mat
Some students may like a bolster or rolled blanket for support behind the knees during ‘long leg’ sequences
OR on a firm, armless chair - knees level with hips
About Walking - 7 - A Little Swish From Side To Side
An Easy Introductory Lesson or Chance to Integrate Deeper Learning
Based on “Walking Oscillations 1” as taught by Anita Bueno, LASN, GCFP
Almost through this Walking series, take a pause from the details and theory and come back to basic weight shifting. For students who have been with the program, integrate previous lessons and tune into new areas of curiosity. For newcomers and folks who have been away, it’s an accessible lesson that sticks to simplicity.
We will be standing and slowly shifting weight from one heel to the other. That’s pretty much it. Shift weight, breathe, return to shifting weight. Shift weight, breathe, add a little lift, return to shifting weight. Rest in walking, sitting on a chair, or lying on the floor.
Set Up:
Standing on a firm surface
Stable, flat-bottom chair that you can use for standing support and sitting rest
Mat on the floor if you feel like resting supine
About Walking - 8 - Ahead, Behind and On Center
Eyes, Space and Balance for Walking
Based on “Walking Oscillations 2” as taught by Anita Bueno, LASN, GCFP
We continue with last week’s deceptively simple lesson: shifting weight from front heel to back, left heel to right, coordinating breath and centering the gaze.
This week adds the element of space and flexibility in the ribs. You can approach this lesson as an opportunity to:
Go deeper into shifting weight from heel to heel coordinated with the breath
Using the wall to sense the space behind you and how the back engages in walking
Finding flow in the ribs for elegant walking
Centering the head in walking for better focus
Read the Full Lesson Description with Science Nerd Candy Bowl
About Walking - 9 - Stillness at the Center - Infinity Hips
At The Core, It’s All About The Pelvis
Based on “Dual Clocks” as taught by Alan Questel, GCFT®
G deep into the movement of the pelvis itself. We begin with the forward-backward and side-to-side rocking over the sit bones - in coordination with the inhale-shift-weight, exhale-sink-into-ground breath. Then begins the “Jessica Rabbit” fun - thinking of the hips as a whole swinging left and right side half circles.
Take it further by connecting the half circles through the center point of stillness. Feel how that center point supports the spine and torso, and allows the head to stay centered.
Set Up:
Seated on a stable, flat-bottom chair
Or sitting on the floor, with hands behind to support the upper body. Note: this can be a vulnerable position for people with certain types of trauma. Check it out in advance if necessary.
About Walking - 10 - Walking in Different Planes (Side, Back)
A Change in Orientation Might Just Rock Your Walk
Based on “Walking on Your Side” as presented by Robert j Burgess, www.efeld.com
o close out this series, another basic lesson, a variation of “Flexors and Extensors” lesson, this time lying on the side to engage the floor as your perfect practice partner.
It’s a short lesson, giving us time to explore the magic that happens when you return to gravity.
This lesson is perfectly adaptable to a chair, if side lying isn’t in your repertoire.
Set Up:
Lying on a mat, first on your back and then on your side. Some students might want some low back support in the form of a pillow or rolled blanket as a spacer between the knees.
OR… Sitting on a flat, armless chair, where your hips and knees are level. A rolled blanket under your seat or feet can help level the knees
About Walking - Recap - In the Mirror, Walking
Floor As Mirror For Full Body Walking
Based on “AY60: On the Stomach” By Moshe Feldenkrais
We return to a familiar lesson in yet another context: the “What is Different, What’s the Same” lesson to summarize the elements we explored as we broke down the supremely complex act of walking.
This is the lesson where we survey all the major joints, hips and spinal actions, looking for improvements, new kinks that show up as our systems change, and new areas of curiosity. The floor is our mirror, giving honest feedback, as only a floor can!
This lesson starts on the back, rolls to the tummy, and then back to supine. If the floor isn’t for you today, a chair is fine. Don’t like lying prone? No problem - the lesson is already adapted for you.
Set Up:
On a mat on the floor, with possible extra padding for belly and chest when prone; and support for the knees and thighs when supine
OR - on a firm bottom, armless chair with a small footstool to help keep back released
