Mindful Movement & Meditation Workshop: Spring 2015 Week 2

This workshop was organized and sponsored by the Department of Human Services of the beautiful Town of Falmouth in Massachusetts. Below is the list of the exercises we practiced together on Day 2 of the weekly 8-week course. If you missed the first session, don’t worry! We reviewed all the contents of the first session in the second one. I will also post more soon with detailed information and instruction that would help you practice at home. 

WARM-UP & CONDITIONING

Hand- Arm Loosening

  1. Palm rubbing (fast)
  2. Back hand rubbing (firmly)
  3. Hand washing (varied ways)
  4. Cross finger rotation small wave (rhythmically)
  5. Finger lock stretching (& stretching up & diagonal rotation)
  6. Cross finger rotation big wave (using the whole body)
  7. Shake (moving hands up & down)

Shoulder Conditioning 

  1. Shoulder rotation forward & backward
  2. Shoulder up & dip
  3. Shoulder forward & backward
  4. Diagonal shoulders
  5. Shoulder walk
  6. Shoulder back stroke
  7. Shoulder cradling & torso rotation

Sensory Toning

  1. Hammering arms (finding your ways)
  2. Pressing arms (upper and inside arms)
  3. Rubbing arms (upper and inside arms)
  4. Rolling hammer arms
  5. Finger tap (mid palm, wrist, mid forearm, below elbow, above elbow, upper arm, upper chest)
  6. Five points (mid palm, wrist, mid forearm, below elbow, above elbow, upper arm, upper chest)
  7. Palm strikes (upper and inside arms)

Eye-Neck Exercise 

  1. From the center to the sky
  2. From the sky to the earth
  3. From the earth to the center
  4. From the center to the left
  5. From left to the right
  6. Back to the center
  7. From the center to the earth, rotate the head clockwise to the sky then to the earth. Then rotate the head counterclockwise.  Back to the center.

Eye-mouth Opening (Repeat 3 times)

  1. Close eyes tightly & open as widely as you can
  2. Roll your eyeballs clockwise & counterclockwise
  3. Close your mouth firmly & open as widely as you can
  4. Close your mouth, point the lips forward & stretch them to the side

Centering Practice (Phase 2)

  1. Natural Stance: Start/end position
  2. Horse stance (circular hands: place two hands in front of the lower belly like holding a medicine ball, bring up to the chest inhaling, push forward exhaling) 
  3. Right Dodge (bring two hands to the right side inhaling, and push forward exhaling)
  4. Left Dodge (bring two hands to the left side inhaling, and push forward exhaling)
  5. Right rear turn push
  6. Left rear turn push
  7. Front arm raise in heel-out stance inhaling (& lower rhythmically exhaling)
  8. Side arm opening in toe-out stance inhaling (& lower rhythmically exhaling)
  9. Two hands on knees shoulder dip in toe-out stance 
  10. Spider squat in toe-out stance (to be introduced in Week 4)

CORE TRAINING

MBX 4: Finger Wheel

mbx 4 Finger Wheel

MBX 5: Peacock Posture

MBX 5: Peacock Posture Mindful Movement by Sang H. Kim

MBX 5: Peacock Posture

MBX 6: Twins Posture

MBX 6: Twins Posture Mindful Movement by Sang H. Kim

MBX 6: Twins Posture

COOL DOWN

Mindful Hands with Deep Breathing (raise your hands along the center inhaling and lower to the side exhaling: repeat 3 times)

Pre-meditation Exercises (to be instructed in detail in week 4))

Thanks for your interest in the MBX-12: Mindfulness-based Stretching and Deep Breathing Exercises.

See you in the next session.

Sang H. Kim, PhD

Creator, MBX-12

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