A good enough, basic Standing Somatics Pandiculation Sequence | Standing Somatics to Feel better

[@radfaraf]

The standing one was really good. I could tell how much looser I was and dancing in my chair enjoying music really feeling it more than usual, and drove to a store and could tell how much easier it was to look behind me when I needed to turn that way, and also it helped a lot with being able to breathe better.

[@ericcoopersomatics]

I'm so glad you found this helpful. These movements are reminders to the tension system on how to settle down. Practice often. To simplify: Address the front, back, sides, rotation.

[@jojolouis]

Really highlighted that the back tension is all on the right side (I have scoliosis). Love those tingles that comes back to the muscles on relaxing (not on that right side tight muscle on the back though......yet!). Must be "life" flowing back ?!! As Qigong teachers would say: Chi flowing there again! Thank you Eric.

[@ericcoopersomatics]

Like the noise of the room or a scent you don't notice after a while, your nervous system does the same with persistent muscle tension. It is like the map, that your brain has of the body, becomes worn and eroded. The pleasurable sensations of these movements allow you to prove to your nervous system that these places exist. As you project your awareness into those places, with an internal view, you can teach your brain that movement of those places is in the repertoire. Those places are part of you again. They have the potential for movement. We are most stuck in the holding patterns that limit our breathing space. We adapt around those limitations. I am glad to hear it is flowing again. Keep practicing. Keep giving your brain the vivid lesson that those places are alive, dynamic, and changing. Ps. scoliosis is very much the expression of automatic, asymmetrical holding patterns of the breathing space. I have many movements that can free those very specific places. Thank you for the encouraging comment.

[@tahitihawaiiblue]

First exercise worked for me already in two seconds. And the rest of them worked excellently on unsticking my upper body from the stress tightened posture. I really liked the background sound of someone chopping wood 😄 reminded me of my childhood ❤

[@ericcoopersomatics]

I am glad you found this one helpful. I have learned to teach it more effectively, but this does work pretty well. The background sounds are some rural gun noise. Luckily we weren't caught in the crossfire. I have a whole playlist of seated and standing movements. *Standing and Seated Somatics Playlist* : kzbin.info/aero/PLFLw4vgr7ayhfJkmqGvD0LZOVn4L0vDf7&si=1FLwC7d3WJHY870G Try the *Basic Seated Sequence* , and *The Archer* . These two will help you see it even more clearly: *Rib Cage Un-Caged Standing See Saw ribs, part 1* On KZbin: kzbin.info/www/bejne/goabonyOi9Vglc0 *Inner-X rib diagonals, Part 2* This is an excellent movement to assess the Inner-X lines On KZbin: kzbin.info/www/bejne/mKfTcoB-lLOnnJY

[@Seabob65]

Fabulous, and i love the scenery around you!!! i can't wait to implement these movements more fully,as for now i have a shoulder impingement, so my shoulder is a little limited, but i continue to implement the movements you have already very kindly advised me to do, the cradle rocking, and the wash rag (standing), there is already improvement, i do see an Osteopath who is very good and i have told him all about you, he hasn't heard of somatic exercises but i showed him what i am doing and he thinks its all excellent, little and often is the key for me, thank you Eric, you really are a beacon of light in the world.

[@ericcoopersomatics]

It is of the utmost importance to free the more profound and mostly hidden toros tension lines that take up much needed slack that the shoulder needs. I don't know your exact situation, but I suggest you do Parts 1 and more importantly part 2 of this to see if there are Inner-X lines that have a constricted nature. *Rib Cage Un-Caged Standing See Saw ribs, part 1* On KZbin: kzbin.info/www/bejne/goabonyOi9Vglc0 *Inner-X rib diagonals, Part 2* This is an excellent movement to assess the Inner-X lines On KZbin: kzbin.info/www/bejne/mKfTcoB-lLOnnJY Look at the bigger lines of the torso to make sure the foundation of the shoulders is supporting the shoulder blade in a dynamic and sure way. Here is my shoulder playlist: *Shoulder Liberation! playlist:* kzbin.info/aero/PLFLw4vgr7aygurWMzIrxlapZD10iUZpK3 Explore from the top down. In addition to the rock-a-bye shoulder movement, This is a must know. Free Your Frozen Shoulder Without Pain 1 Free Your Frozen Shoulder Without Pain | Intro 4m:35s kzbin.info/www/bejne/l6vFnZKDjchlZ8U 2 Free Your Frozen Shoulder Without Pain | Basic External Rotation 10m:12s kzbin.info/www/bejne/fWacamWehdqHbpY 3 Free Your Frozen Shoulder Without Pain | Customize External Rotation 3m:45s kzbin.info/www/bejne/baeQhYevftd3hNk 4 Free Your Frozen Shoulder Without Pain | Internal Rotation 5m:27s kzbin.info/www/bejne/o6qrXoakoLKLmcU 5 Free Your Frozen Shoulder Without Pain | Review Conclusion 3m:59s kzbin.info/www/bejne/jKGofal9r9uDjNk Parts 1-5 Free Your Frozen Shoulder Without Pain | All the parts together 27m:00s kzbin.info/www/bejne/bYfOlaupodp3hpY

[@cinmac3]

I have to add this to a play list! As a reminder.

[@cinmac3]

Great after mowing lawn.

[@VMac-eg7fb]

Awesome, thank you, it really does a lot for a person, quickly.

[@RudyHunter18]

Great stuff, well taught! Thanks Eric.

[@Olofo_olofsson]

Thank you, this was an amazing pandiculation. Simple yet so powerful!

[@ericcoopersomatics]

I am happy that you found it helpful. Here is a more recent related sequence that has some further refinements (it can be done standing): kzbin.info/www/bejne/g6WWd4x9nsqCpac I have some new standing and seated sequences in the works.

[@Olofo_olofsson]

Cool, I'll go through the updated version then 🙂

[@crybabykate]

my sisters & i just practised and we loved it thank you Eric xxx

[@ericcoopersomatics]

I am glad you enjoyed this one. I made it years ago in a moment of uncalm, and it helped me find my calmness. That is what these movements can do. They address the automatic echoes of how stress resonates in us. I have a whole playlist of my seated and standing movements. *Standing and Seated Somatics Playlist:* kzbin.info/aero/PLFLw4vgr7ayhfJkmqGvD0LZOVn4L0vDf7&si=1FLwC7d3WJHY870G This may be another good one to explore. It's a little bit more refined. *Basic Seated Sequence 2022, Whoa, Nellie!, Get Away from the Thumbs, I Dream of Jeannie, The Kayaker* To help your system remember how to come out the hidden tensions of stress, asymmetry, and repetitive motion. Works great standing, too. 13m:17s kzbin.info/www/bejne/g6WWd4x9nsqCpac

[@MsTessG]

Thanks! These are great for me.

[@ericcoopersomatics]

I'm glad you are finding benefit from the exploration. It's such an easy way to make a good change. I have a whole playlist of seated and standing movements: *Standing and Seated Somatics Playlist:* kzbin.info/aero/PLFLw4vgr7ayhfJkmqGvD0LZOVn4L0vDf7&si=1FLwC7d3WJHY870G

[@e.frances.patterson]

Loved this and loved your energy in the teaching. :)

[@ericcoopersomatics]

I am so glad you like this one. It seems like a long time ago that I recorded it. I have refined my approach a lot since then. If you want to go further, I encourage you to work from the top of this playlist: Start here. Begin your Somatics Experience Here playlist: kzbin.info/aero/PLFLw4vgr7ayiIX9O0hRsMwyxhaK4LTXXF I have a playlist of just my Seated and Standing movements: *Standing and Seated Somatics Playlist:* kzbin.info/aero/PLFLw4vgr7ayhfJkmqGvD0LZOVn4L0vDf7&si=1FLwC7d3WJHY870G Or, try my Free KZbin Basics Course: (The begin here playlist is better in some ways) Free Intro to Somatics Course Playlist, Where you're stuck is hidden. 2h:28m Somatic Movement to reconnect to yourself. kzbin.info/aero/PLFLw4vgr7ayhL0zxrFjrpw0ok2298dZEG&si=n1fYUY8YG_NGkvP0 Thank you for your comment. Please let me know if you have questions or aha moments as you explore these movements.

[@trish3580]

Thank you so much for this video...especially since I can do this standing and therefore there is NO excuse for me not to do it :) Too bad about the shooting in the background though :) Looking forward to more standing videos as many of us sit way too much 0 I know I do! And lying down to do movements is rarely available :) thanks again!

[@ericcoopersomatics]

I have a revised version of this standing/seated sequence, in the works. I need to edit it a little bit. Not enough time in the day. I have a different way to do the side bending segment. Fit in any practice you can. Yes, it makes a deeper change on the floor. Standing and seated can be a great part of the practice to get out of that tightness/tension loop. Thank you for practicing and taking care of yourself. Without self-care, the mission can fail.

[@QiPractice]

Love you're style mate :)

[@ericcoopersomatics]

Hey, thanks! I have a whole playlist of seated and standing movements. *Standing and Seated Somatics Playlist:* kzbin.info/aero/PLFLw4vgr7ayhfJkmqGvD0LZOVn4L0vDf7&si=1FLwC7d3WJHY870G You may want to try my * Basic Seated Sequence* . It relates to this Good Enough Standing Sequence So many good ones on that list. Start from the top down. The Archer, The Movement Called CD, Forward and Back Paddling Kayak Elbows, Rib Cage Un-Caged parts 1 and 2, and many more.

[@terribreed7637]

This is great. Thank you!

[@ericcoopersomatics]

You're very welcome! I am glad you are enjoying the exploration. I have a whole playlist of all of my standing and seated movements: *Standing and Seated Somatics Playlist* : kzbin.info/aero/PLFLw4vgr7ayhfJkmqGvD0LZOVn4L0vDf7&si=1FLwC7d3WJHY870G I have a more detailed seated version that can also be done standing. Very similar, but the teaching is a little more clear. *Basic Seated Sequence 2022, Whoa, Nellie!, Get Away from the Thumbs, I Dream of Jeannie, The Kayaker* To help your system remember how to come out the hidden tensions of stress, asymmetry, and repetitive motion. Works great standing, too. 13m:17s On KZbin: kzbin.info/www/bejne/g6WWd4x9nsqCpac

[@terribreed7637]

@@ericcoopersomatics Thank you. I'm happy to know there are ways to do Somatics without finding a big place to lie down. We are more likely to do them often when it's convenient.

[@drSamovar]

Good enough!......perfect!.....

[@ericcoopersomatics]

Sometimes it really is.

[@bradvandyke3301]

Thanks for the reminder and examples.

[@hevanlynn]

I've discovered that my left Psoas is staying engaged and have been directed to pandiculation. Do you have a video or Playlist that speaks to pandiculation for the psoas? I've scrolled through but didn't see any. Might have missed it. Thank you very much for the time and effort you've used on this content.

[@ericcoopersomatics]

Yes, I have a playlist with all of my Psoas releases: Psoas and Hip Flexion Releases playlist: kzbin.info/aero/PLFLw4vgr7ayiVl74QTJqNmYGNLfTy15yG They are organized as follows: *_Powerful but most people can do it._* *Unsitting, The king of psoas releases 2023* 5m:53s If it is difficult for you to straighten up after you've been sitting a while On KZbin: kzbin.info/www/bejne/nZu3i3mKo7Gnr9k *Un-Sitting Come out of the deep habit of sitting. Hip flexors. Psoas Release/Relax Open the hinge of the front of the hip.* 6m:18s On KZbin: kzbin.info/www/bejne/rXjLfHl3pMackKs *More advanced Un-Sitting Practice Sequence* 2m:13s On KZbin: kzbin.info/www/bejne/fl6pXquFhd-rY9E Less intense * Psoas Vector Groin Release, Somatics for a tight psoas muscle* On KZbin: kzbin.info/www/bejne/iGOsenepmaljbbc *Seated Psoas Release |Hard to straighten up after sitting?* 18m:02s On KZbin: kzbin.info/www/bejne/d6DOl3-YgNCFY9E *Seated Psoas Release Condensed version of the full Practice Sequence* This one has less explanation and 5 cycles L, 5 cycles R 10m:57s On KZbin: kzbin.info/www/bejne/iHebpJZtmZuZZ5I *_Gentle_* *Steering Wheel Somatics Part 5 Seated Low Back and Psoas Relax* 3m:14s kzbin.info/www/bejne/qKu8ZniEhtOFm9E *_Very intense_* *Opening Hyper-Twist for Groin, Front of Hip, and Low Abdomen Diagonals* On KZbin: kzbin.info/www/bejne/bZa7Yn-moM9_oMk *_Valuable, but probably not the entire solution to the low back problem. These are a subtle exploration._* *Incremental Multi-Vector Groin Release IMVGR Somatics Groin Release* On youtube: kzbin.info/www/bejne/mISsZZ9racR7mqc *Psoas Vector Groin Release, Somatics for a tight psoas muscle* On KZbin: kzbin.info/www/bejne/iGOsenepmaljbbc You're welcome. -Eric

[@hevanlynn]

@@ericcoopersomatics thank you i will be checking them out tomorrow. I can't tell you how much I appreciate it.

[@nataliedietrich671]

This feels great! Do you think standing somatic exercises are just as effective as ones on the ground? I prefer standing in general, and feel great after this! Just wondering if there's an added bonus to getting on the floor for additional exercises as well.

[@ericcoopersomatics]

That's a good question. Mostly, it is more effective to do the movements on the floor. The floor movements give more clarity in their feedback. With the floor movements, it is easier to use gravity as amplification that lets the brain have to figure out how to turn down tension. The movements on the floor, in that relation to gravity, can clearly be focused contraction-relax. The relax can be more complete and profound. When the movements are done standing and seated, often, muscles need to contract as opposition to help the areas open. The quality of the relax phase isn't quite as obvious, the teaching potential of the movements isn't so ideal. If the seated standing movements are more to your liking, surely you should explore all of them. Here they are: *Standing and Seated Somatics Playlist:* kzbin.info/aero/PLFLw4vgr7ayhfJkmqGvD0LZOVn4L0vDf7&si=1FLwC7d3WJHY870G Some of my favorites are (all are on the seated standing playlist) Steering Wheel Somatics 1, 2, & 3 The basic seated sequence Standing Relax for your Arching Back & Back Ribs The Horseshoe Pandiculation, Pandiculate away your ANGER and IMPATIENCE Standing, Forward Paddling Kayak Elbows (forward and back), Back Rib Breathing For sure-->> Rib Cage Un-Caged 1 & 2 The Archer See-Saw Shoulders Standing (or Seated) Washrag Ribs

[@janesmith9628]

This is great! I found you from doing a google search on "standing pandiculation exercises" and look forward to exploring all your videos now. Subscribed right away. THANK YOU !!

[@ericcoopersomatics]

Greetings Jane, I am so glad you found this. Thank you for subscribing. I have the videos organized in playlists. Hopefully you can find what you are looking for. This video, kzbin.info/www/bejne/g6WWd4x9nsqCpac , is the seated sequence, a revised version of this video. It can be done standing. Look at it as breathing space. I look forward hearing about what you discover. -Eric

[@janesmith9628]

Thanks so much! @@ericcoopersomatics Appreciate the link you suggested. Now I see from more exploring that you have a Basics Course so I will check that out. I've dabbled with a few somatics exercises over the years, but hopefully this will get me deeper so I can really discover (experientially) what it's all about in my own body. (I think maybe I already feel a bit more "expansive" and more free to be in my body? Hard to put into words, but I think I already notice some changes.) Thanks again!!

[@mariazervas4126]

How would you do a standing pandiculation to the front of the body please ?

[@ericcoopersomatics]

That's a great question. Because it's important that the front relax open and not just be pulled open by a tightening of the back. This is a movement that my daughter developed that I call raya's butterfly. kzbin.info/www/bejne/nqaYcqqQnquhd68 Since making this video, I now do this movement with my palms facing my back pockets. I think that amplifies the opening a little bit better. Please let me know what you think of this option.

[@davidtownsend1792]

Eric,Ive been finishing off my pandiculation sessions with this exercise, palms of hands together in front and touching chest, straighten arms while keeping tension on hands out and back a few times is this pandiculation ? have a great Christmas, and a strong . healthy , and supple new year,

[@ericcoopersomatics]

Sure, I encourage you to make it your own. Pandiculation in its pure sense is what cats do, those powerful yawning -like contractions followed by a relax. My method of Somatics distorts that natural pandiculation to be an opportunity to make involuntary tensions more voluntary by overriding them. Then in the relax phase, the nervous system can be taught to have a more complete continuum of tonus. My specialty in developing movements is to make them gravity amplified. We mostly stuck in the torso. That is what i mostly focus on. One movement of mine that is similar to what you describe is: *The Diver | Open your hunched posture, a 1 minute movement lesson* A brief yawning-like movement to reset hunched posture. kzbin.info6_RHp4surhk I made this standing lesson years ago. It could be so much better. Yes, wishing you a year of much learning, growth and love.. Suppleness, too!!!

[@davidtownsend1792]

@@ericcoopersomatics Thank you, bless you.

[@amandafrench8047]

Daaanng!, The 1st thing I did after gitten outta bed. I am "yawning when I go to the right. N this a.m. I began yawning o the left n now am yawning as I type my response, PANDICLATIOB,... thank you for your video's Sir.

[@ericcoopersomatics]

You are very welcome. I have a slightly revised version of the this standing sequence with a better movement for the sides. The revision is at: kzbin.info/www/bejne/eJ2phayng9R3nJo The last movement of this one, (lately I call it the Kayaker) is a little better that the last movement in the revised version. Yes, a yawn of the throat and jaw and breathing is natural pandiculation. A natural reset. Don't stifle your natural yawns. Once you do some of these intentional pandiculations, you are giving your nervous system permission to yawn. Go with the natural yawns when the occur. That is what your system needs at that moment. Practice this sequence when you feel stiff, tense, or under stress. It works great seated, too.

[@amandafrench8047]

@@ericcoopersomatics Thank ye Mr.C 🙂

[@cinmac3]

do you have a playlist of all your standing videos or is this pretty much all in one? The reason i ask is if i can help someone relelieve, Sciatica symptons or back trouble maybe, i can share you to them. we are seeing someone today and i cant find the others like standing with hands on a countertop.....

[@ericcoopersomatics]

People with sciatic pain are usually in a big opposition of tension patterns, front against back, side against side, and rotation too. It is a complicated problem. I just made a seated and standing playlist: kzbin.info/aero/PLFLw4vgr7ayhL0zxrFjrpw0ok2298dZEG Have them start with the seated sequence: kzbin.info/www/bejne/g6WWd4x9nsqCpac On the floor works better. Have them do my free basics course for a deeper change for their system. kzbin.info/aero/PLFLw4vgr7ayhL0zxrFjrpw0ok2298dZEG

[@IlaVarma72]

My muscles get tight n releases after sometime n it imbalances the body because I go through the feeling like current in my tips of fingers or toes

[@ericcoopersomatics]

Greetings Ila, I am glad you tried this one. I encourage you to do the movements that are on the floor. They will help you see the hidden places that are stuck. You can begin to free yourself from that stuckness. There are two good ways to go further on my youtube: Work through these playlists. It's good if you start at the top of the list. 1) Start here. Begin your Somatics Experience Here playlist: kzbin.info/aero/PLFLw4vgr7ayiIX9O0hRsMwyxhaK4LTXXF 2) Free Intro to Somatics Course, Look Deeper, Where you're stuck is hidden, playlist: kzbin.info/aero/PLFLw4vgr7ayhL0zxrFjrpw0ok2298dZEG I organize it as front, back, sides, and twisting. Focus on freeing your breathing space. Free the hidden tensions that constrict your breathing. If you need to, move outward from there. The breathing limits are usually the root. Thank you for your comment.

[@IlaVarma72]

@@ericcoopersomatics i have issues with my soles also. I can walk on grass, sand or rough n Rocky surface but difficult to balance on tiles, polished marbles n slippery surfaces

[@ericcoopersomatics]

Look to the torso to help regain your balance. I suggest that the rough surfaces give you enough feedback that you can control the balance. On the smoother surfaces that system only has the inner control and feedback, and that is not quite working as well as it can. Humans balance thier walking with rotation/twist. This multi-movement sequence will show you how to begin to reconnect with that. kzbin.info/www/bejne/e5XdeWWXf62SiNk I encourage you to explore the movement called the Side Bend. It will help your ability to control your sides. Very important in balance. A basic teaching of it: kzbin.info/www/bejne/fpS8m3SljbeXd80 Here is a playlist of all of my current Side Bend Lessons. kzbin.info/aero/PLFLw4vgr7ayg805GghI6dZptt4Lob6sIj Try any and all of them. Playlist for the sides: kzbin.info/aero/PLFLw4vgr7ayj1sC-HRPGz7rv_koiiaWVk Playlist for twist and rotation: Movements to free your twist: kzbin.info/aero/PLFLw4vgr7ayhP0LN_KnMz3vJrCq6_Oxqk Start at the top of the lists.

[@whbbrd]

Is it possible that I was doing somatics without even knowing what it was? I've done a few of these movements, especially the pushing forward with your arms and then pulling the arms back on my own in times when I felt overwhelmed with stress!

[@ericcoopersomatics]

Yes, your nervous system wants to do these basic pandiculations, these yawning-like contractions and relaxes. This just the beginning. The very stuck places are outside the awareness. The system forgot that those places can move. We can use pandiculation to get those places to be part the whole. The movement spaces we are most separated from need to have a very special type of focus upon them to reconnect. As a child you did lots of these yawning-like pandiculations. A cat does them more often than adult humans. That is how cats stay so supple and humans get stiff. Our nervous systems learn the tensions we hold. Soon they run as deep habits. This method allows you to change the holding pattern habit. The movements on the floor are generally more powerful in allowing you to make a change. You may want to work through these playlists: *Start here. Begin your Somatics Experience Here playlist:* kzbin.info/aero/PLFLw4vgr7ayiIX9O0hRsMwyxhaK4LTXXF *Free Intro to Somatics Course Playlist, Where you're stuck is hidden. 2h:28m Somatic Movement to reconnect to yourself.* kzbin.info/aero/PLFLw4vgr7ayhL0zxrFjrpw0ok2298dZEG&si=n1fYUY8YG_NGkvP0

[@eugeneano285]

Is duration of release after contraction that short? Just asking. Seems short or is it ok?

[@ericcoopersomatics]

I like exploring the variables. This is from a few years ago. Cats pandiculate relatively quickly. Now, i often emphasize a slower relax. Try an experiment: Find a movement that is done on both sides, like the *Side Bend* (kzbin.info/www/bejne/nprEm2ijj7KKo7c) or *Sunrise,Sunset Plus the X of the Front* (kzbin.info/www/bejne/pnTEY6KGjdWHZ6M). Do one side relaxing as you count down from 5. Do the second side counting down slowly from 12 in each cycle. See which gives better learning?

[@davidtownsend1792]

Sir, how do we pandiculate the legs please,

[@ericcoopersomatics]

Greetings David, My approach is to look toward root causes and holdings. First, totally clear and restore control of the tensions of the torso. Then consider the hips, as they are interface of leg and torso. I don't have everything I teach in videos. Some of it is on my to-do list. Some of it is recorded and in the backlog of things I have to edit. Tension in the legs relates to the big patterns of tension in the body. I cannot stress it enough: Free the torso. I have so many ways to do that in my videos on youtube. I have videos relating to the legs: The X of the Front, and it's variations, adding Sunrise, Sunset: kzbin.info/www/bejne/pX_FoJyEpJKFn7c My new video of the Propeller and Simple Propeller can be fantastic with leg involvement kzbin.info/www/bejne/aqPZe6CNp5l-mZI My new video of The Scorpion can be very leg focussed if you windsheild-wiper the legs futher: kzbin.info/www/bejne/g4TJm3-qbZKjmas Unsitting is Psoas, hips, Iliacus, and Rectus Femoris (one of the main Quadriceps) kzbin.info/www/bejne/rXjLfHl3pMackKs Hamstrings in relation to back: kzbin.info/www/bejne/o4qpl3iDhaqnm5Y Washrag Legs, hip rotation in relation to the waist and breathing: kzbin.info/www/bejne/hJjRm2Rvf5xmgas Consider full body yawns and include the legs as it becomes obvious. Relax out of it slowly, with control. Another way to do it is to learn from what I teach and make up what you need.

[@davidtownsend1792]

@@ericcoopersomatics Thats wonderful thank you so much, while I was pandiculating this morning, so was my dog,

[@davidtownsend1792]

@@ericcoopersomatics , Sir this is the exercise Ive come up with for the legs, stand upright fingers on the back of a chair, lift knee to almost waist height, extend leg, point toe, return, if you have time I would really like to hear what you think, thank you,

[@ericcoopersomatics]

I like when people invent their own pandiculations. I'm not sure what you are trying to solve with it. Can your brain understand the inner space of the body while you do it? Can you control it. Is it making a desireable change? The root of the problem is likely in the torso. I am uploading my basic calf pandiculation sequence as I type this. It takes a couple of hours for KZbin to process it. It will be at Updated link: kzbin.info/www/bejne/mXi7p2itipV7f6s

[@davidtownsend1792]

@@ericcoopersomatics Im not sure what Im trying to solve, after a life time in western style fitness systems I guess Im just wanting to round out the pandiculations with leg work Im very aware that this is much , much, more than just a fitness system, but old habits die hard, will check out the calf sequence thank you so much for taking the time to enlighten me,

[@joycelawrence1396]

Hi Eric, Is the Whoa Nellie standing pandiculation movement as effective as doing it reclining? I have a difficult time with the leg extension movement. Any suggestions? Thanks for all your helpful videos for all of us.

[@ericcoopersomatics]

The experience of seated/standing is different than lying down. Each position gives different feedback and control opportunities. Gravity is a great teacher. It allow the contractions to have the additional amplification so the movement can be more perceptible. Generally, I think lying down gives the best results because you can fully relax to graviye at the end, supported by the floor. The quality of your inward perception of the crescendo, and the diminuendo, of effort is the important thing to focus on. Lying or standing, it is most important to practice often.

[@beatricelm9832]

[@ericcoopersomatics]

You are very welcome. Thank you, Merci. Here is a more refined version: *Basic Seated Sequence 2022* , Whoa, Nellie!, Get Away from the Thumbs, I Dream of Jeannie, The Kayaker To help your system remember how to come out the hidden tensions of stress, asymmetry, and repetitive motion. *Works great standing, too.* 13m:17s On KZbin: kzbin.info/www/bejne/g6WWd4x9nsqCpac This is a playlist of all of my seated and standing movement. *Standing and Seated Somatics Playlist:* kzbin.info/aero/PLFLw4vgr7ayhfJkmqGvD0LZOVn4L0vDf7&si=1FLwC7d3WJHY870G I will be teaching in Europe in May-June 2025. I'm looking for one more place to have a workshop on that trip. inspiresomatics.com/ghent/

[@rayac3916]

10 thousand views!

[@ericcoopersomatics]

Wow! It's not even in my top 20 favorites.

[@cinmac3]

It seems take my brain too long . Especially when I don't get the release i want. When I feel my brain won't learn. That's is something even more/so I become aware of my frustration at healing , seems to possibly hinder getting ease in my tensions.

[@ericcoopersomatics]

Make the lessons simpler. Explore all different effort levels in the contraction. Control the movement as you lower out of the tension. Try lowering in tiny steps. Careful all the way to the end of the lowering out of the tension. Give it a lesson it can have a success with.