On the Floor

Marion Rosen advocated for occasional pauses -  moments for integration, self-awareness, and ease, in all three positions on the floor (on the back, on the side, and on the belly).

On The Back

LYING ON THE BACK WITH KNEES BENT AND FEET ON THE FLOOR

(or legs extended if that is more comfortable)

Let arms rest comfortably on the floor. Use a folded towel or equivalent, if needed to support the head so that it is neither tilted back nor tucked forward.

Rest: Let the body find ease in not “doing” anything. Teacher may invite awareness by mentioning things to notice. Some possibilities are breath, heartbeat, head, face, jaw, neck, back, abdomen, pelvis, sacrum, contact with the floor… Take your time.

At this point, if the legs have been extended, bend one knee at a time, put the footsoles on the floor with feet and knees hip joint width apart.

Head Roll: With the head in neutral (maintaining the natural curve of the neck) and resting on the floor or on a support, gently and slowly roll head side to side. Go only as far as the weight of the head guides you with no effort.


Hip Joint Rock: Lift one bent knee up toward the chest/corresponding shoulder with lower leg relaxed. Gently rock the knee so that the femur head moves in the hip socket, allowing the spine and ribs to respond. Repeat with the other leg.

Goal Posts: Bring arms out to the sides at shoulder level, and bend the elbows so the forearms and fingers are pointing up to the ceiling. Keeping the elbows at right angles, let both forearms move in the direction of the hips and then in the direction of the head. Then alternate the movement by letting one forearm go toward the hip and the other toward the head. 

Knee Sway (formerly called “Knee Flops”): With arms out to the sides at shoulder level or lower and with footsoles on the floor, sway bent knees gently and slowly to one side and the other. As you gradually increase the arc of the knees, allow the head to gently rotate to the left as the knees go right, and vice versa. Then allow knees to lean to the left as far as comfortable with head to the right, and rest. Bring knees and head to center, and pause. Slowly bring knees to the right and head to the left, and rest. Bring knees and head to center and pause. 


Pelvic Tilt, Forward and Back: Keeping the pelvis on the floor, rock it slowly as the tailbone moves up away from the floor and then tips down toward the floor. The lower back will naturally lift and lower gently with this movement of the tailbone/sacrum.

Pelvic Rock, Side-to-Side: Starting with the pelvis/sacrum on the floor, push into the right footsole and lift the right side of the pelvis, then lower it down. Repeat on the left side. Continue slowly rocking the pelvis side-to-side.

Bridge: With legs in alignment and parallel, press the footsoles into the floor and bring the knees out over the toes to begin lifting the lower back and pelvis/sacrum up from the floor. Gradually roll the vertebrae up to the shoulders or as high as is comfortable. Keep the neck in neutral. After a pause, lower vertebrae one at a time to the floor. Relax totally before repeating. Caution: for osteoporosis/osteopenia, lift and lower the back with the spine lengthened (not rolling the vertebrae).

“Knee Circles”: Raise the knees to the chest, one at a time.  Circle knees together in both directions. (Arms can be resting at sides or holding onto or behind the knees.)


Walking the Knees: One at a time, bring bent knees toward the chest. With hands holding onto the knees and fingers over the kneecaps pointing toward the toes, alternately move one knee toward the chest and the other one away.

On The Side 

(Repeat movements on both sides)

LYING ON THE SIDE WITH BENT KNEES OUT IN FRONT OF THE HIPS 

Begin by resting the head on the arm or other support so the neck is in alignment with the spine. Bend the knees, keeping the spine long. Put the palm of the top hand on the floor to support the body. Pause.

Clamshell: Keep pelvis perpendicular to the floor so movement stays in the hip joint. With feet together, lift the top knee, then lower it. Lift the top foot, then lower it. (The teacher can instruct students to let the top knee come slightly forward over the bottom knee to avoid rolling back.)


Bicycle: Move the top leg in a bicycle movement, keeping it parallel to the floor (extend the leg forward and sweep it in a circle, including extending it behind the bottom leg).  “Bicycle” forward and backward. 

LYING ON THE SIDE WITH LEGS EXTENDED

Make sure you are in a straight line with the upper leg on top of the lower leg. Put the palm of the top hand on the floor to support the body.

Pelvic Roll: Let the top hip roll a little forward, and return. Then let it roll a little backward, and return.

Leg Lift: With pelvis perpendicular to the floor and legs parallel, extend and slowly lift the top leg from the back of the heel, then gradually lower it. Lift both legs off the floor simultaneously, keeping them parallel, and lower slowly. Pause between repetitions.


Lift and Rotate Leg: Extend and lift the top leg and externally rotate it, keeping the pelvis in alignment with the torso. Then lower the heel to the floor in front of the bottom leg. Extend and lift the top leg and internally rotate it. Then lower the toes to the floor behind the bottom leg.

On The Belly

FOREHEAD RESTS ON THE BACK OF THE STACKED HANDS, WITH ELBOWS ON THE FLOOR

Rest: Rest in your full length and feel the breath. Take your time. 

Elbow Lift: Lift one elbow at a time. Let the forehead gently roll to look under the elbow. 

Windshield Wipers (formerly called “Lower Leg Flop”): Bend the knees and let lower legs drift left and right. Then lower legs move apart and cross at the ankles, alternating the leg in front.

“Knee Lift”:  With knees bent, keep pelvis on the floor, then alternately lift up one knee at a time a little off the floor.  

“Leg Lift”:  With legs long, keep pelvis on the floor, then alternately lift up one leg a little off the floor.  

On All Fours

LINE UP WRISTS UNDER SHOULDERS, KNEES UNDER HIPS, AND HEAD IN ALIGNMENT WITH A LONG SPINE

Rocking: Rock torso forward and back toward the hands then toward the feet, keeping the spine in length from the crown of the head to the pelvic floor.

Tail Wag: Sway the pelvis side to side.

Child’s Pose: Sit back to/toward heels. (Spread knees apart for easier knee and hip opening.) Extend arms forward along floor or by side of body. Rest forehead on folded hands or on the floor. 


Mobilizing the Spine (Cat/Cow): Gently extend the whole spine by spaciously lifting the head and tail. Then softly curve the spine by lowering the head and tail. Caution: The second movement is not recommended for osteoporosis/osteopenia.

Options for Getting Up to Standing

From All Fours:

1) Tuck toes underneath and lift hips with a long spine (downward dog).  Bend knees and walk feet toward hands or hands toward feet unfolding from the hip crease (with a long spine) to standing.

2) With toes tucked, walk hands back into a squat. As you stand, lift the hips and hinge up from the hip crease with a long spine.

3) With a stable chair for support, bring forearms to the seat of the chair and step one foot forward and then the other, and hinge up (with a long spine)  to standing.

From a Seated Position on the Floor:

Roll onto one hip with legs on one side. Place the foot of the top leg in front of the bottom knee, use arms to push up to standing from bent knees, hinging from the hip crease with a long spine.




* Most of these movements are in The Rosen Method of Movement, 1991, Marion Rosen & Sue Brenner.