Movement Awareness

A simple way to connect to your body is to move it in any easy way and really feel what’s happening. Develop mindful awareness of sensations like joint range of motion, breath rhythm and a sense of circulation.

If you raise one arm, how high does it go without pain? Take that arm into a big circle (or small circle depending on your shoulder). What does that shoulder feel like? Try lifting your breastbone as you do this. Does that give you more freedom? If this movement doesn’t feel good, change the angle, make the circle smaller until the shoulder feels fine. Then do the other arm and notice what it feels like. This is the range of motion in your shoulders.

Notice your breath rhythm. Does it change when you move like this (are you taking bigger breaths or more breaths)?

When you stop moving, notice what your upper body feels like.

Now turn your awareness to your lower body. Stand with your feet wider than your hips and shift side to side, bending one knee then the other. What do your joints feel like – your ankles, knees and hips? Avoid straining and make it comfortable. It can be a really small movement. Then try circling your hips: pointing your tail behind you, to one side, forward, and to the other side, all the while feeling your hips sockets, knees and ankles. Reverse directions.

Come to stillness and notice how you feel. Do you feel a sense of circulation? This is good!

Your body needs movement, even simple movement, because movement increases circulation which helps fuel all the muscles, joints and organs with fresh nutrients and oxygen. And this circulation also helps remove stress hormones from the blood stream (it calms you down).

There are other simple movement strategies like going for a brisk walk around the block or – my personal favorite – kitchen dancing to fun music! Or try some gentle moving like this simple chair yoga sequence.

Here are some rules for your safety:

  1. Do all movements with awareness; do them carefully
  2. Honor your limitations – don’t push or strain
  3. Stop if you feel any pain or discomfort especially in your joints (like the knees)
  4. Modify as needed

Your relationship to your body is precious. Give it some quality attention with simple movement and develop mindful awareness of your range of motion, breath rhythm and a sense of circulation.

Published by Michelle

Michelle Stortz, C-IAYT, ERYT500, MFA, is a certified yoga therapist specializing in yoga for cancer and chronic illness. She teaches in numerous medical settings throughout the Philadelphia area. Michelle also teaches mindful meditation. She has been studying in the Theravadan Buddhist tradition for the past 15 years and has also trained in the Mindfulness Based Stress Reduction curriculum. She leads retreats and group classes and works with individuals in private sessions.

%d bloggers like this: