Do the movements with ease, a bit lazy, no strain. Do not stretch - don’t go to your limits; stay within your range of ease.

Notice what you experience; notice what you’re able to experience - feelings, sensations, thoughts.

Let your attention be soft; receive sensory experience rather than ‘reaching for it’.

Learn to recognize when you need to pause or rest or change your approach. Stop before you feel tired, bored or distracted. Take a small rest, a change of internal scene; then continue.

Notice how you respond, thoughts, sensations, emotions - everything you experience is part of the lesson. Sometimes you may feel very good, other times frustrated, convinced the instructions are completely unclear - just notice.

Learning happens with enjoyment, with curiosity, with noticing what happens and responding to it

Don’t just repeat something over and over - change how you do it each time. Make small changes, changes of focus, of timing, of what parts of yourself participate or ‘get out of the way’.

Do this sitting on a chair, stool, or cushion - whichever is the most comfortable and affords you movement - or lying on your back.

Imagine that as you inhale, you fill up every cell in yourself, as well as the space between, so that you expand. As you exhale, imagine that each cell empties, shrinks a little, the space as well, so you grow smaller.

Now do this in space - gently filling your whole self up and expanding as you inhale, emptying your whole self and growing smaller as you exhale. You can let your back round and extend as you do this.

Do this sitting on a chair, stool, or cushion - whichever is the most comfortable and affords you movement. Think of the top of your head as being one end of your spine, your tailbone as the other.

Sit upright, spine neutral (ie extended, but with your natural curves in your lower back, middle back, and neck).

Roll the top of your pelvis back, so your belly button moves to the back, along with your chest, as you drop your chin down towards your sternum, extending and rounding your whole back into a long ‘C’. Then rock your pelvis forward again and return to your neutral. Repeat several times more, adding an exhale as you round back, inhaling as you return. Let your spine lengthen into the ‘C’, rather than scrunching down.

Then, from neutral, gently roll your pelvis forward, letting your belly and chest move forward, head tipping a little bit back as your sternum lifts a little forward and up to make a bow. Be sure you distribute the arch through your whole back so you don’t just crease in your lower back! Add an inhale as you arc forwards.

Now roll your pelvis back as you exhale and round your spine to the back; roll your pelvis forwards as you inhale and arc to the front. Keep it easy. Keep lengthening.

A variation that adds differentiation: next time you round to the back, pause there, gently tip your head forward and back several times. Gently. Small movements. Then return to rounding your whole spine back and returning to neutral. Now roll to bow-ing your spine forwards, pause, gently tip your head forward and back. Return to rounding your spine forwards and back.

Do this sitting on a chair, stool, or cushion - whichever is the most comfortable and affords you movement.

Tilt your head a little to one side, return, then to the other. Notice which direction is easiest.

Tilt your head to the easy side, return. Notice what the rest of your self does, or can do, to make that easier.

Now add tilting your shoulder down to that side along with your head. What do you do with your spine, ribs?

Sit in neutral. Slip your hand under the same hip as you were tilting your head towards (you might notice a little bone there - this is one of your ‘sit’ bones). Gently lift up, so you bring that hip up off the chair, tilting your hips to the other side. You’ll notice right off that unless you help a bit by lifting your hip, your arm is not strong enough to lift your hip by itself. As you do this, what do your ribs do? Your spine? You might notice that the same side shoulder begins to drop down as your hip lifts up. How about your head?

Now remove your hand and lift the same hip as you tilt your head and shoulder towards it. Voila! Side bend! Each time you repeat it keep spreading out the work so your whole spine is involved and your ribs are moving - even under your arm pits.

Try it on the other side. Start gentle, small.

Sit comfortably, neutral spine. Close your eyes.

Gently roll your eyes to one side, then the other.

Relax your eyes, and open them. Now turn your head to look first to one side, then the other.

The most important part of this is to notice how far you can go with ease, how far you can go before there’s a little resistance. Don’t push through it; find out what you can let go of to allow you greater ease.

Turn your head to one side and pause there. Roll your eyes side to side, gently. Relax your eyes and return to turning your head side to side.

Try it with your head turned to the other side.

Now turn your head to the left, pause, look to the left, and leave your eyes looking to the left as you turn your head gently to the right a bit, then return, maintaining the look to the left. Repeat. Keep it small.

Try it to the other side.

Now relax your eyes and turn your head to one side, letting your shoulders go along so the twist moves further down your spine. How far down your spine do you notice yourself twisting? Try it to one side a few times, then the other.

Turn head and shoulders to the right, pause there, and turn just your head back to center. Now turn your head to the right as your bring your shoulders back to center. Do this several times, rotating your head the opposite direction you’re turning your shoulders and spine. Keep it ease-y. Try it to the other side. Turn side to side; notice how easy it is now.

Sit or lie on your back comfortably. Let your mouth open and close, just a little, with the greatest of ease.

Now place one fingertip on your chin. Keep your jaw where it is as you tip your head backwards, opening your mouth, then return. Keep it easy. Rest your head and just open and close your jaw again.

Let your lower jaw open a little. Leave it open and slide it a little forward, then back. Let your head move if you wish.

Let your lower jaw open a little. Leave it open and gently slide your lower jaw side to side. Ease. Again, finger tip on your chin, keep your lower jaw where it is as you turn your head side to side. Let go of whatever prevents ease of motion. Return to sliding jaw side to side.

Stand easily, feet a comfortable width apart. Bend your knees a tiny bit, just a breath behind the knees, and tip the top of your pelvis forward a little, so you increase the arch in your back, then tip it back a little, so your lower back flattens. Find a comfortable place in between for your pelvis to be, so you have some forward curve in your lumbar spine. Let your dan tien area soften forward and down a little - not just ‘hanging out’, keeping a little tone, but not ‘sucking it up’ either. Let your head sit comfortably on your spine, eyes oriented to the horizon.

Begin to walk, taking easy, small steps. If you need to look down, just let your eyes roll down; no need to crane your neck. Let your whole self be a little loose, so as you step there is movement in your spine and hips. Let your backbone walk you, rather than making your legs do all the work. Let your hips move, a little side to side, pelvis tipping forward and back. Don’t make movement happen; intend to go forward and let your whole self move freely.

As you walk, feel your feet as they pass over the ground. How much pressure do they have? Do they roll through softly or clump along? Do your feet feel as if they can carry the weight of you? Do you trust them to?

Bring your attention to your ‘pelvic floor’ - that’s what you sit on. It’s still there, as you stand and walk. How is the floor of your pelvis moving, as it carries the rest of you through space?

Walk so you can breathe easily, feeling movement all through yourself, letting your mouth, jaw, and tongue be soft and relaxed, allowing your sternum to move freely, as well as your ribs.