A short 5 minute class taken from the first week of our Bodyweight Flow Basics course. Lenny guides you through how to correct set up in all fours, different options depending on needs and then how to correctly load and reach whilst in this position.

Often overlooked, our feet play a vital role in carrying and informing our body's movements. They process a wealth of information, aiding in reflexive decisions on how to move. In this class, we'll begin with gentle mobilization of the toes and midfoot, progressing to enhance toe mobility, pronat...

Hip shifting can be a tricky skill to do well. The sidelying position is often where we start with developing this technique as it affords us more feedback and support. However there are still a few key points that we need to consider during the set up to ensure we get the most out of the work we...

Both areas - the abs and the pelvic floor - tend to be in a holding pattern where they are never allowed to relax. Together, we'll embark on an exploration of techniques and exercises aimed at releasing the tension, nurturing these vital areas, and ultimately reestablishing their optimal function...

When looking to connect to the pelvic floor, one of the most helpful exercises is to get the pelvis slightly higher than the ribcage. This allows gravity to assist us in moving the pelvic floor up as we exhale. As we progress we will also be able to sense the pelvic floor relax on the inhale. Jo...

Our ribcages are meant to rotate, however due to our tendency to overuse our normal human asymmetrical patterns, the left ribcage can become chronically flared. The first step to restoring rotation of the ribcage is to learn how to compress the left ribcage with a quality exhalation. Often people...

In this bitesized basics class, you will learn how to use your hamstrings to initiate a posterior pelvic tilt in a 90/90 position. Hamstrings are important pelvic stabilizers. However when we have been an anteriorly tilted position for a long time, we have to relearn how to use them as such. We w...

The arm pit is one of those areas that can really keep us stuck, when we are trying to connect to the pelvic floor. In this class we take our time trying to get it moving via breath. Everyone is compressed on the right side bc of our natural asymmetries but if you feel very stuck on in the ribcag...

This tutorial is designed specifically for those of you who are very new to positional breathing work and have a hard time sensing hamstrings in a hooklying position. Hamstrings are stabilizers of the pelvis and thus it is extremely important that we have good neuromuscular control of them. This ...

Finding support from the lower abdominals is the foundation for EVERYTHING. Together with the side abdominals they connect your pelvis and ribcage to give you a ‘stacked position’. This is vital if you want to be able to stabilize yourself without overusing your lower back, hipflexors and neck in...

In this 7 minute bitesized class we work on integrating lower abdominals and hamstring in a hooklying position. Together they are what stabilizes the pelvis and ribcage. This integration is vital if you want a happy lower back, hip, spine, neck etc.

Equipment:

- Optional: supportive shoe
- Opt...

In this 5 minute long bitesized class we work on integrating lower and side abs in an all fours position. When this goes well, we can direct expansion into the back of the ribcage. This is vital if we want our ribcage to be pliable and moveable. The posterior part of our ribcage is innervated wit...

The left side of the back ribs tends to be more compressed due to our natural asymmetries. When this part of the body stays compressed for a long time, it not only limits our ability to shift into the left side, it can also cause feelings of intense tightness and even muscle spasms in the left si...

When our normal human asymmetries become too much, we tend to get chronically compressed in the left back side of the ribcage. This can lead to chronic tension in the left side of the back, muscle spasms, loss of mobility in the shoulders, spine and neck. In this 5 minute long bitesized practice,...