The Sweater Lesson - soft hands, connecting shoulders and hips, with a very practical outcome
This lesson develops softness by isolating very small movements of the hands, and then connecting those movements to the upper chest, back and pelvis. If you sit, type, sculpt, play an instrument, or put on a sweater, you’ll find something practical - and delightful. Try it lying on your back or seated.
In all honestly, I didn’t register the power of this simple lesson the first time I tried it. I underestimated the importance of the connection of palms to body, and the connection of the elbows to the chest and pelvis. Now, I often do the 15-second version of this lesson - step 7 - to loosen and soften my chest and shoulders. This is a great one for desk sitters cramping up after hours of concentrated focus or at a quick stop in the middle of a long drive.
Here is the lesson summary:
Lie on your Back (LOB) with Arms alongside you, slowly bring LEFT hand to rest on you somewhere, then return hand to floor by easiest path and repeat.
Continue very slowly moving your LEFT hand slightly right, then return to palm on floor or chair. Let your hand feel the body beneath, torso senses hand
Each iteration slide hand a tiny bit higher up the RIGHT side, soft hand conforming to shape, eventually up to shoulder
When hand rests on shoulder, let arm fall up/back toward face, returning arm to chest, hand to shoulder - repeat several times
Continue let hand fall gently to floor above your head…return through same path
Repeat on the other side – RIGHT hand slides over body, across, up to opposite shoulder, elbow up, arm falls overhead to floor, and reverse the whole thing.
Now Both arms: hands slide to body, slide up to opposite shoulder, elbows up over head, hands fall behind head to floor, then reverse.
Notice crossing, Reverse crossing
Stand feet, repeat movements and engage pelvis
Repeat with just LEFT hand then RIGHT hand
Stand on knees, bring both hands on to you, across yourself, up toward shoulders, face, head, over head, and return
Stand same thing…you are taking off your sweater!
Notice any changes in the way your feet contact the floor, balance of head over shoulders over hips over feet, openness in your chest and softness in your hands.