FORM AND FLEXIBILITY ON THE MOUNTAIN--some cool tips

A short and sweet Feldenkrais® lesson to improve your skiing!

OCTOBER 17, 2018, Healthy Beginnings MagaziNE

BY CAROLE BUCHER, BA, GCFP, RENO FELDENKRAIS INTEGRATIVE
MOVEMENT

Click here to link to Healthy Beginnings Magazine1

Sean Mirus, Director of Marketing and Sales at Schweitzer Mountain Resort in Sandpoint, Idaho, slashes through fresh powder last ski season. Photo: Sean Mirus (Carole's nephew.)

The Feldenkrais Method® is awesome for refining athletic skills. Some of the world's
most elite athletes use the method to improve their competitive edge. You may not be
an elite athlete (yet), but you can certainly use Feldenkrais lessons to improve your 
skiing and boarding abilities (and the same lessons improve golf as well).

This short and interesting Feldenkrais lesson can improve your skiing form and
flexibility in a matter of minutes!

Do it many times to embody and integrate movement patterns into your nervous
system. Focus attention on your feet, ankles, knees and hips after you’ve done the
lesson twice.

Do only what is easy and pleasant, never strain or push. This is how the body
learns!

1. Stand up comfortably and place your left hand on your right shoulder
   (LHOYRS). Several times, turn your head and upper body to the RIGHT and
   back, without straining. Your feet don’t move. Pick a point on the wall to
   remember how far you turned comfortably. Rest in standing, arms down.

2. Again, left hand on your right shoulder (LHOYRS), but this time, fix your eyes
   in front as you turn right. Only your head and upper body turn — your eyes stay looking forward. Repeat 8-10 times slowly and gently, exhaling as you turn.
   Rest.

Photo: Sean Mirus

3. Repeat the original movement, LHOYRS, turning the whole body (except feet)
   right and back. Do you turn farther now and use less effort? Stop and rest.

4. Come back to the same position; this time, keep your head and eyes forward
   while turning your body right … 8-10 times. Then pause, repeat the original
   movement and notice any improvement … rest.

5. Same position — turn your head, eyes, and body to the right as far as you can comfortably and stay there. Now slowly turn your head and eyes left and right,
   many times, then repeat original movement, noticing additional improvement
   … rest.

6. Left hand on your right shoulder (LHOYRS), turn head, shoulders and body to
   the right and stay there. Slowly move only your eyes right and left along the
   horizon, 5-8 times; then draw an arc with your eyes 5 more times, lifting them
   up at the ends of each movement and down in the center.

Photo: Sean Mirus

7. Return to front, do the original movement, notice your improvements … rest.

8. Now, slowly turn everything to the right and back 8-10 times, rolling your weight
   onto the inside edge of the left foot and the outside edge of the right foot, each
   time. Let your left heel come off the floor as you turn. Come back onto both feet
   as you return to center. You may find a big improvement now.

9. Next, without lifting your feet, let your weight roll to the edges of your feet as you repeat the original movement, keeping your feet on the floor … then rest.

10. Finally, do the original movement with your eyes closed, 8-10 times; stop at the extreme point and open your eyes … did you turn even farther? Now turn with
    eyes open a few times. Can you relax something in your body so you can go as
    far as you did with your eyes closed? Rest again.

Photo: Sean Mirus

11. Now stand normally and turn to the right to look behind you. Then turn to the
    left a few times and decide if you’d like you to do the movements on the left side. Pretty cool, isn’t it?

I hope you enjoy how easy this is, and have fun on the mountain this winter!  Please contact me using the form at the top of the page for information about classes and
private sessions. Real improvement doesn't happen by itself. It takes desire and commitment, but it will change your life! 

Carole Bucher, BA, GCFP, is the only active Guild-Certified Feldenkrais practitioner
and teacher in Northern Nevada and is the owner of Reno Feldenkrais Integrative 
Movement. She teaches the only ongoing Feldenkrais Awareness Through 
Movement classes in Nevada, and has since 2009. 

Recent Unsolicited Testimonials From Students Participating in the Feldenkrais Method

How Reno Feldenkrais Integrative Movement Helps People Relieve Pain and Move/Feel Better:

Individual Functional Integration sessions:
Hi Carole,

Just checking in and letting you know how much better I feel after my session with you! The last two mornings I’ve been able to get out of bed and not feel the need for ibuprofen. First time since the accident. You are a miracle worker! Many thanks!
Susie Askew, Reno NV (Oct. 2018)

Awareness Through Movement Group Classes:
Hi Carole,
I wanted to share what has happened with my thoracic area. Soon after our last arm circle session during Tuesday class, I experienced a distinct change. A lightness, an ease in the upper torso. I felt like I had gained several inches in height. I thought it would not last but I can still feel it today. Not as dramatic but probably, maybe, getting used to it and over the initial euphoria. Amazing. I'm planning on coming to Thursday class too.
Anon (student doesn't want name posted on internet), Reno, NV (Oct. 2018)

Carole,
Even though I was not able to do the last part of the lesson, I could really feel the benefit during my walk this evening. Relaxed hip and pelvic area. Nice! Thank you! XO
Anonymous, Reno NV (Oct. 2018)

If you want information about how the Feldenkrais Method classes and individual sessions can help you feel and move better, contact me using the form at the top right of this page and I'll get back to you promptly. 

Best wishes, Carole

Oct. 20th 10 am class canceled due to lack of space!

Saturday Class resumes ON OCT. 27TH at 250 Bell St.

Dear students and friends, 
The Cathexes Building needs their space this weekend and I was not able to find an appropriate alternative space to hold class. Thus there will be no class on Oct. 20 at 10 am at 250 Bell St. Saturday class will resume on Oct. 27 and continue thru Dec. 15. 
I am VERY sorry for the cancellation — it is my least favorite thing to do, ever and am grateful it almost never happens.
I will be holding the this week’s 5 pm class at the Reno Buddhist Center as usual, if you can reschedule yourself to attend there. I will teach the BALANCE/back, pelvis, knees, feet, toes class we are doing this week (below), again next week. It is an important class and Tues. class agrees they’d like to do it again.
My apologies once more and I’ll look forward to seeing you soon. Hoping you are staying warm and comfortable
With love,
Carole

Give YOURSELF a gift, before the holidays start ...

Reno Feldenkrais Classes Holiday Schedule (click on the flyer to make it bigger) FYI. 

• No Thursday 5 pm class at the Reno Buddhist Center, on Thanksgiving day, Nov. 22.  
• Classes will end for the year on Dec. 15, after Saturday's 10 am class at 250 Bell St.
• All other classes will continue as usual, till Dec. 15, then resume Thursday Jan 3, and continue Jan. 5 and go on into 2019 as usual, TUES, THUR, SAT.
• If there are any changes, I will post early and often, and send email.  
• Contact me if you have any questions. 

Meanwhile, consider using Feldenkrais classes as a way of easing into the holiday season this year more flexibly in a friendly and supportive environment. You can prepare for physical and mental stress by being proactive and kind to yourself. Then you are more able to do the things you want and actually enjoy them! What a blessing! 

Here's the pitch:

While thinking about oneself may seem counter-intuitive during the holidays, it is extremely important. Many of us, especially people with families, children and other holiday related obligations, get pushed to the max, frazzled to the point that the real sweetness of holidays and families and being with others, or helping others, is lost beneath a numb mind and body, a dangerous situation. 

When we are stressed, our body makes use of our autopilot feature. The problem here is that suddenly we find ourselves using old movement patterns, doing things that 'hurt,' not paying attention to what we are doing generally in the heat of feeling pressured to get things done. This lack of attention and self-awareness comes at a high cost, causing return of pain, strain and even injury.

One of the best things that happens in a Feldenkrais class is that we add layers of brain mapping and self-sensing in movement to our existing stores of resourced material in our motor cortex. We maintain connection with the wisdom of the body that mediates our movement, even when we are busy. In other words, it is like storing up needed supplies, in this case somatic supplies, for when things get hectic and we lose track of our bodies and our intentions. We sort of hedge our bodily bets. We make it easier on ourselves and can develop confidence in our bodies and brains to come through better, no matter what our state may be. This makes every process better. 

I'm not sure that this applies to drinking too much champagne, or spiked egg nog, however, or hot toddies, but I know it applies to navigating icy sidewalks, shoveling snow, rushing around shopping, cooking, and entertaining, and being on the floor with little ones. 

So I invite you to get in on these last few weeks of classes during 2018, and store up some good motor cortex karma for the year end and the coming winter weather. Your body and your mind will be thankful for the support. And your spirit will too. 

Hope to see you soon. 
Best wishes,
Carole

How Awareness Helps You Grow and Develop in Your Business

IN:  HEALTHY BEGINNINGS MAGAZINE, SEPTEMBER 24, 2018

BY CAROLE BUCHER, BA, GCFP| RENO FELDENKRAIS INTEGRATIVE MOVEMENT

Are you self-aware?  Most of us think we are, but are you sure? In this article, we explore self-awareness in a business setting. Here are 2 short definitions of self-awareness to get you started:

1. Knowing one’s internal states, preference, resources and intuitions. (Daniel Goleman, from “Emotional Intelligence”).
2. Conscious knowledge of one’s own character, feelings, motives and desires. (Google definition search).

Business executives say self-awareness is the No. 1 critical capability needed to become an effective leader. Yet, in a recent, large worldwide study, only a small percentage of business people interviewed demonstrated self-awareness in the workplace — 19 percent of women and 4 percent of men. Interestingly, the higher the individual’s rank, the more self-awareness was correlated.

Studies also show that employee awareness has a major impact on the bottom line: from absenteeism/turnover; successful product launches; implementing business strategies and transitions; up- or downgrading systems; to identifying and overcoming business obstacles.

Imagine conflict resolution, constructive feedback processes, performance improvement, or creative problem solving without people being able to manage themselves! Leadership and management skills begin first with SELF-leadership and SELF-management replacing ego-driven behavior.

So how to begin? Generally, people who adopt a mindfulness practice work actively to listen to others and check in with themselves/their bodies frequently are much more self-aware.

Here are some specific steps to start the process:

1. Sincerely explore your strengths and weaknesses, who you are. Make lists. Ask a candid trusted friend for feedback. Prepare for surprises, additions, deletions.
2. Identify what you care about, what you value; your long- and short-term goals.
3. Notice what feelings lie underneath memories and thoughts about these values, strengths and weaknesses; where do these feelings appear in our bodies.
4. Learn how hidden emotions can color our strengths and weaknesses, where arrogance, anger, self-doubt sneak in; what blocks your inspiration and concern for others.
5. Use your body to uncover your feelings: start to LOCATE the physical expression of emotions in your body. E.g., stress/impatience may appear in the chest, diaphragm, breath, fingers; anger in the muscles of the jaw/face, arms, hands, chest; disappointment/sadness in the throat, head, sinuses.

Our bodies are very reliable early warning systems. Becoming alert to the distinct physical sensations of our emotions means we can deal with complex and confusing issues more quickly, effectively and easily. We can navigate difficulties better, even learn skillfully to recognize and side-step situations that trigger us.

In challenging business meetings or negotiations, feel your tension and adjust your breathing downward, through the nose. Sense your feet on the ground, your bottom on your chair. Don’t listen to the voice in your head. Regain your insight and physical connection, your open-mindedness and open-heartedness, your intuitive wisdom.

Being more conscious and present in your body gives you the ability to manage and improve business outcomes from a new place in yourself. Our bodies are an untapped gold mine of self-awareness information; our key to a higher level of competency in every moment.

You can use this insight to bring new energy/life to your business dealings and relationships. And you’ve already got what it takes to do it.

REFERENCES
1    1. https://hbr.org/2018/01/self-awareness-can-help-leaders-more-than-an-mba-can
2. https://www.forbes.com/sites/ellevate/2018/02/15/self-awareness-being-more-of-what-makes-you-great/#29f4497f40dd
3. The Feldenkrais Method for Executive Coaches, Managers, and Business Leaders: Moving in All Directions by Garet Newell & Simon Paul Ogden, (Routledge Focus on Mental Health) (9781138230910).

If you want to learn more about Awareness Through Movement classes or the Feldenkrais Method, contact me at renofeldenkrais@gmail.com or 775-240-7882, or use my contact form at renofeldenkrais.blogspot.com.

Carole Bucher, BA, is a Guild-Certified Feldenkrais practitioner/teacher and owner of Reno Feldenkrais Integrative Movement, teaching the only ongoing Feldenkrais classes in Northern Nevada since 2009. 

Feldenkrais classes this week: A 40 sec video of moving the distal with the proximal -- from the central parts of oneself!

Do you want to feel lighter, more open, and breathe better? 

In class this week, this lovely lesson teaches how to invite the entire body to support and move the shoulders, arms, hands, especially initiating movement from the chest, back and pelvis. We decrease pain, tension and tightness, while increasing flexibility and range of movement. As an extra benefit of the lesson, the ribs and chest open and expand, breathing gets much deeper, easier and more comfortable. It is a wonderful lesson and useful for improving quality of movement and life as well as post-surgery or post illness. It will also help your golf game. 

In the video, you can catch a glimpse of how each little movement in a slightly different direction changes the conversation through the body. This is a fascinating lesson, when done very small and slowly, feeling and learning to use arms in a new way. Then beginning to use the chest and pelvis -- to move from a completely different part of oneself -- to move the arms. The movement shifts from very distal to very proximal and central, becoming more powerful and adaptive, and beautifully balanced. This is very pain relieving, restorative and heart opening. 

If you'd like more information about Feldenkrais® Awareness Through Movement® classes or individual Functional Integration® sessions, or to discuss related health questions, please use the contact form at the top right of this page. 

Pelvic Clock -- Awareness Through Movement classes this week.

Learn how the movement of your pelvis impacts comfort and ease of movement through the whole body.

The Classic Pelvic Clock lesson this week. We are utilizing Dr. Feldenkrais' amazing invention of movement of the pelvis around the face of a clock to reveal and improve movement in areas of the body which are out of alignment or not well-organized.


And as we explore in this way, movement improves everywhere, initiating from the pelvis and its contiguous parts, including the spine.


Next classes are 5 pm tonight at the Reno Buddhist Center, Hiroma Hall, enter from Taylor. 10 am at 250 Bell St., Saturday. Contact me for info and come 15 mins early if you are coming to your first class.


You can also contact me using the form at the top right of the page.

Looking forward to hearing from you!  With best wishes, Carole 

Want to make the difficult possible and comfortable? Awareness Through Movement

Increasing the comfort and range of movement in hips, feet, toes, ankles and shoulders, AND elongating the spine - photo from last week's (9/8/18) class.

Nearly every lesson we do in a Feldenkrais class, workshop or clinic includes surprising physical and mental improvements because of the very specific way Dr. Feldenkrais created each lesson. And because we are learning to use our 'feeling and sensation' to find movement in a way that actually works with our bodies rather than pushing through or ignoring our movement limitations. Each lesson is structured so that our movement intelligence increases as we continue through a lesson.

This lesson is a great example of how this works, gently, safely and rather amazingly. It started by our separating out our toes from each other individually, which increased the feeling of width and length of the bones in our feet. So we began in a simple, child development sort of way, playing with our feet and creating awareness skeletally from the bottom up. 

We also awakened connections through the whole body, as we supported ourselves with one hand and arm, as we did the movements of toes, foot, ankle and leg with the other hand and arm.

We followed these movements up into the body, exploring many variations, extending the focus of the movement upward into the hip joints, through the knees and ankles.  Our hands, arms and shoulders participated more intentionally and intelligently. We played with movement in shoulders and elbows too. Lots of non-habitual, interesting movement.

We found balance, through the sit bones in the pelvis, as all parts of the movement lesson began to come together in a cohesive whole way -- we had a sense of shape, feeling of balance and counter balance, in space and on the ground.

The interesting surprise for many was the impact at the end of the lesson on our walking, our upright spines, and feeling of much better alignment and organization, pain relief and ease of movement.

Every lesson has this wholistic impact but also hidden benefits that differ from person to person because of our different history and anatomy.  

I hope you will join us soon and see what your surprises might be! Please use the contact form at the top right of this page to contact me easily and quickly if you have questions or want to find out more about classes and private sessions.

Best wishes, 

Carole 

Carole Bucher, BA, GCFP

Rolling, playing with toes, and deep core work to find balance and skeletal organization.

FEET, TOES, LEGS, BALANCE, and PELVIC CORE WORK.

 

A splendid Awareness Through Movement class this week that takes us back to childhood and forward into graceful, stable, well-organized movement. A new lesson from my practitioner's class (#401).


Tues noon-1:30, 250 Bell St. Thurs (beginners' class) 5-6:30 pm, Reno Buddhist Ctr., Sat 10-11:30 am, 250 Bell St. Contact me and come 15 mins early to your first class.

Waking Up Your Weekend -- from the inside out

Do you want a new approach to a few things? Or just about everything? Try Feldenkrais® Awareness Through Movement® Classes and Functional Integration®.

The 10 am Saturday morning Feldenkrais class at 250 Bell St. in Reno is an interesting mix of people, young, older, very diverse backgrounds, professions. What we all share is our common interest in exploring and improving our movement patterns and habits; wellness; physical, mental and emotional possibilities; individual growth, consciousness and self-awareness. We use carefully designed movement sequences as the vehicle with which to study ourselves and these aspects of our lives. What is comfortable and easy? Or limited and difficult? Where do I lose track of myself? Where and how can I find a new approach to my limitations, but gently and mindfully?

This is the essence of meaningful learning and self-care. When this approach is embodied, there is virtually nothing that doesn't improve -- we are more alive, alert and balanced. More comfortable and aligned. We can even breathe better, because our ribs are freer, our diaphragm releases and working with our attention and sensation de-stresses our bodies and brings calm within.

If these ideas touch something authentic in you, I hope you will join us. You'll find out for yourself how much wisdom you have in your body when you wake it up with your brain and attention, how much better you can feel and move. I also teach classes TUES from noon-1:30 pm at 250 Bell St; and THURS from 5-6:30 pm at the Reno Buddhist Center, Plumas at Taylor (and of course SAT 10-11:30 am). I am a certified Feldenkrais practitioner and teacher. I did my 4-year Feldenkrais training in Berkeley, CA and teach the only ongoing Feldenkrais Awareness Through Movement classes in Northern NV (since 2009).

Please use the form at the top right of my webpage to contact me for information about the Feldenkrais Method, for a class handout, for info about group or individual work or to discuss related questions. Meanwhile,

Happy weekend!
Carole
renofeldenkrais.blogspot.com
carole@renofeldenkrais.com