Must Know: SEATED Somatics SEQUENCE | Seated Pandiculation Sequence | Chair Somatics

[@joycelawrence1396]

Hi Eric, This sequence is brilliant. I just practice it and feel open and relaxed. Lots of muscle tension released. I discovered somatics about 1 year ago. I've been practicing and teaching yoga for 26 years and Feldenkrais for 8 years. Somatics has taken learning to a different level of opening. Thanks for making these lessons available to all of us. I think all your lessons are special.

[@ericcoopersomatics]

You have a beautiful power to free yourself from the subtle, deep holdings. How can you better know the dynamic experience of your inner space each time you practice? Can the memory of yiur movement experience be clear and indelible? I encourage you to look deep into the experience of moving as the bridge to being more free and liberated in the body. As you know, it takes a practice. The patterns are good at running at certain times, in their own ways. Can your movement be sublime? How complete can you make your Somatic self-knowing? Thank you, Joyce. I am grateful for your comments.

[@SashaLapke-gj5ig]

Hi Eric, can I first thank you for this wonderful video! I found you when searching for exercises that my elderly grandparents can do while seated, I never expected to have the experience I just did! I participated in the entirety of the movements (seated on the ground) with the intention of gauging if it would be appropriate for their capacities but about 20 seconds in realized I was guided here for myself as well. The emotional aspect resonates much to my own journey, my daughter is named Nellie 🤍, I am going through a particularly tumultuous time both in my personal/family life and career all while being wide open on my journey on inner self healing and growth. I am a total newbie to the world of somatics but something happened while doing these movements that was truly incredible. Tears actually poured from my eyes during the first movement and again about halfway through the lesson without any warning. The relief I have after just a few minutes is astonishing. I now feel compelled to share this video and dive in to your other sessions immediately!

[@ericcoopersomatics]

Oh, thank you so much telling me about your first experience. This is beautiful. You get to free yourself as you explore this path. Older people are actually very strong in the tensions that are well practiced. Somatics is an exploration of where brain connects to body, at that interface. Somatics is great for older people if they are interested in changing their hidden habits that make them feel old. What makes us feel old is not so much age itself as it is the years of practice that the deep tension habits have had. The movements on the floor (as compared to seated) will allow you to create an even better quality of change and liberation from the high-idle of tension, the holdings that run mostly hidden from the awareness. What does it take to lay a new habit, a new habit of less tension in the body? Much of the tension are exceedingly well practiced stress tensions. It takes lots of gentle reminders for your system, a basic personal practice, to make the new habit. You can change how you feel. There are many ways to explore my channel. I have lots of playlists for specific issues. In general, start at the top of the list. Here are some that may be relevant: *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 *Get Out of Stress! Somatics for the tensions of stress playlist:* kzbin.info/aero/PLFLw4vgr7ayi01UZkxj4X5X2epj74vDxf *All playlists:* www.youtube.com/@ericcoopersomatics/playlists Please let me know if you have questions along the way. I love hearing about breakthroughs and aha moments. Comments like yours serve as encouragement to make more videos. I am working on a bunch of new ones. Stay tuned. Again, thank you.

[@cinmac3]

This helped the upper body tensions this morning my , lower back , maybe i figure something swimming today. Thanks if you’re there Eric i welcome your thoughts, playlists are sometimes too complicating for me, cuz in Somatics the body movements seem to do help something 😁

[@Carosami]

This one is my favorite! Eric, met you this last weekend at the Emerald Temple. TYSM!

[@ericcoopersomatics]

I am so glad we met. Yes, this is a good one to know. I have many other seated and standing movements: *Standing and Seated Somatics Playlist:* kzbin.info/aero/PLFLw4vgr7ayhfJkmqGvD0LZOVn4L0vDf7&si=1FLwC7d3WJHY870G

[@cinmac3]

Nice relief of tensions , i hope to remember to revisit. Thanks Eric

[@ericcoopersomatics]

I just did it. I went through the video to see how it felt. Honestly, it felt exquisitely good. I was sort of stressed when I started. Now, I'm ready for the rest of the day. It wasn't quite enough of 'Get Away from the Thumbs' for me. I had been sitting at the computer much of the day. Now, I don't feel stiff, like i did before. I feel like i'm ready to be alive out in the world. I feel supple, less stress.

[@gregorymoeliker7689]

Thanks Eric, I am just discovering somatics after practising yoga for a long time. Thanks for the class. I certainly feel less tense and more relaxed. I’ll keep an eye out for your classes. 😊

[@ericcoopersomatics]

The changes that you make with this method shows that your system can learn its way out of the holding patterns. Can you get fluent on doing that without my guidance? Can you become self-teaching? I have lots of videos on KZbin, and I'm working on lots more. Thank you for trying it.

[@cathygleason1]

Thanks Eric. This kind of exercise is perfect for me. I have a hard time slowing down and taking care of myself. Knowing that I can do this while I'm sitting meditating, or standing in line anywhere. I did this one today and felt, instantly more relaxed, and could feel my right side opening more. Good chance that is part of my stiff neck, too! It's also going to make me think about my body, next time I get in my kayak!!

[@ericcoopersomatics]

I am so glad you tried this sequence. It is too easy for the system to adapt around the places in the torso that are not moving. Once you see it, and take the courageous act of moving it voluntarily, then you can get unstuck from the hidden holding patterns. This one covers a lot of territory. Look for the places that aren't moving, look for even the slightest constriction in your breathing space. Thank you very much for your comment. So much kayaking to look forward to!

[@AimeeMillay]

Saving this to try at work while sitting at my desk 😊

[@ericcoopersomatics]

Perfect! Keep revisiting it. Note the places that don't know how to open, and also gently teach the places that don't know how to close. Make the torso do the movement. These can also a great seated movements to sprinkle throughout your day: *Raya's Butterfly,* relax front and back, seated and standing 2m:27s kzbin.info/www/bejne/nqaYcqqQnquhd68 *Standing Relax for your Arching Back & Back Ribs | Emotion and the Tension of your back.* Multiple vectors, 2023, 7m27s can also be done seated. kzbin.info/www/bejne/gGfLZqWoeJusnpI *Standing, Forward Paddling Kayak Elbows (forward and back)* , Back Rib Breathing On Lake Superior 2023 5m:18s On KZbin: kzbin.info/www/bejne/amWxZZqin5p2m7c _Definitely learn this:_ *Rib Cage Un-Caged Standing See Saw ribs, part 1* kzbin.info/www/bejne/goabonyOi9Vglc0 *Inner-X rib diagonals, Part 2* kzbin.info/www/bejne/mKfTcoB-lLOnnJY *The Archer* , a standing pandiculation for suppleness of ribs, spine, shoulders, arms and wrists.With explanation and encouragement to practice your Somatics for a better change. kzbin.info/www/bejne/f2ewg5WKhtOpgJIsi=479vBtlyGdubja6f *The Movement called CD, for LESS STIFFNESS of ribs and spine, Supercharge Your Spinal Mobility* , Free the tension between your ribs and spine! 5m:26s kzbin.info/www/bejne/pZ_ceKKphtmiqaM

[@cinmac3]

I did this , this time at night hoping todays tensions wont be tomorows aches, thanks, Eric.

[@hollymakimaa9131]

Super helpful routine to unlock stuck places and generate freedom in body and mind.

[@ericcoopersomatics]

I'm so glad you found this helpful. The seated movements are good to have in your repertoire, but it is harder to have the gravity amplification for your brain to learn from the relax phase of the pandiculation. The movements on the floor are more powerful lessons for your nervous system. Any practice is to the good. The key the often-ness of your practice. The more time you are, out of the old tension habit, and in the new tension habit is what changes the course of your ship.

[@CoffeeAndSomethingElse]

Great, thx

[@ericcoopersomatics]

You are very welcome. Thank you for trying it.

[@TheFunkyKitten]

Thank you, this felt amazing and challenging - I certainly hold a lot of tension here. It’s lovely to learn how to release it. I’m feeling drawn to helping my body, teaching it ways of release, and showing it care.

[@ericcoopersomatics]

This is a good one to know. Remember, contract the tense places and be careful in the slow release. This is covers back, sides, front and some basic twisting. There are movements on the floor that will help you make a deeper change. You can find some of the most important basics at: *Start here. Begin your Somatics Experience Here playlist:* kzbin.info/aero/PLFLw4vgr7ayiIX9O0hRsMwyxhaK4LTXXF Hint: The twisting will be easier if you clear the sides first. I find myself returning to this practice often. I am glad you found this one.

[@susanleigh9281]

Thank you so very much! I am really enjoying your videos.

[@ericcoopersomatics]

I'm very happy to hear that. Keep your Somatics practice enjoyable. Be cautions that it doesn't become tedious. Can you move in a way that your awareness is curious and engaged and you don't have to force it to pay attention. There are lots of other good sequences to try. The movement on the floor are even more rewarding. *Practice Sequences, Combinations of Movements playlist:* kzbin.info/aero/PLFLw4vgr7ayi5g-EIHvIoxssLuuYpKptY This may also be a good list to work through: *Start here. Begin your Somatics Experience Here playlist:* kzbin.info/aero/PLFLw4vgr7ayiIX9O0hRsMwyxhaK4LTXXF Thank you for your encouraging comment.

[@farafinlay5366]

Never been able to relax shoulders neck and ribcage without exhausting myself..wave of relaxation was amazing.

[@ericcoopersomatics]

You see, you can do it. This is some of the basics. The lessons where you lie on the floor will help you give your nervous system an even better lesson. Consider the experiment where you go through these movements many times a day. The more time you have outside the old tension equilibrium, the better you can lay down the new habit of less tension. I encourage you to work into this playlist, from the top down. *Start here. Begin your Somatics Experience Here playlist:* kzbin.info/aero/PLFLw4vgr7ayiIX9O0hRsMwyxhaK4LTXXF Begin to know where are you most stuck, and have a repertoire of movements that help you feel that new, more relaxed, you. Practice often.

[@HenryDixie]

Thank you. This is so very helpful. I am like the tin man. I need this. Appreciated

[@ericcoopersomatics]

Oh, good! I am glad you found this one. Go gently in freeing yourself. The movements on the floor will help even more. The process allows you to give your system some slack, for it to re-learn that those stuck places can move and change. I encourage you to gently progress on this path of exploration. I have a playlist for you to explore. Mostly work from the top of the list downward. *Start here. Begin your Somatics Experience Here playlist:* kzbin.info/aero/PLFLw4vgr7ayiIX9O0hRsMwyxhaK4LTXXF Simply, like this seated sequence, free front, back, sides and rotation. That order can vary. Don't force it. The most important thing is to be present in the movement, to focus your awareness, so that you are teaching your nervous system. It's not stretching. It's controlled contraction and controlled relax. If you haven't done this movement lesson, i encourage you to try it. It will show you some of my more up-to-date assessment and movements methods: Where is the breathing space constricted? That is the question. Can Gentle TWISTING Free Your BREATHING? Gentle Slow, Simplest Twisting Washrag Full Version 17m:12s Detailed front and side breathing assessment combined with an easy, slow twisting Somatic movement exercise kzbin.info/www/bejne/opfFlqRnnthgpNU Practice often. That allows you to lay down a new habit of less tension. You can do it.

[@bridgettescalisi5761]

Thank you for making this video!

[@ericcoopersomatics]

You are very welcome. I am glad it was helpful. The seated movements can be done all through the day. Here is a playlist of all them: *Standing and Seated Somatics Playlist:* kzbin.info/aero/PLFLw4vgr7ayhfJkmqGvD0LZOVn4L0vDf7&si=1FLwC7d3WJHY870G Please let me know if you have any questions along the way. The movements on the floor will allow you to make an even deeper change. These two playlists can be a good way to proceed: I encourage you to try some from these playlists, if you want to go further: ( start at the beginning of the lists and work down.) *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 I have lots of playlists: *All Eric Cooper Somatics playlists:* www.youtube.com/@ericcoopersomatics/playlists Please let me know if you have questions along the way. I like hearing about your breakthroughs, aha moments, and questions. -Eric

[@cinmac3]

I swam back stroke then front stroke side stroke... Chest Lower half ,rib waist/. hip won't relax fully, little, but,

[@ericcoopersomatics]

Perfect. Especially look at how the side-strokes are different from side to side. That will show you what isn't moving well. What lines need more learning? Have you tried this one? kzbin.info/www/bejne/ZpbVm5uLgquomtk It can help focus on opening some of those places.

[@cinmac3]

Thanks today all the are mentioned here are super soar,i look forward to your other one, i hopefully i dont try too hard and srain to get out of pain, i hope I didn't do that.

[@maryjaneharber7193]

These motion were challenging,very.............the one on worry & saddness 'cause me to howl,cry,agony................... I found ease and letting go after 4 or 5..... very powerful............ i felt bliss presence flow................better deeper breathing

[@ericcoopersomatics]

Greetings Mary Jane, I just had this all typed out and accidentally closed the window. I will try to write it again. I know what it is to have tears of sadness in these movements. That mostly happens in the beginning, if it happens at all. I haven't had that in a long time. As it comes up, be with it. Love yourself. Later, revisit the movements that allowed you to find release. See if there is less boiling over. We get caught in our own hidden high idle of tension. Most of it is the well practiced tensions of stress. This method allows you to teach your system out of that tight grip. The results are presence, flow, and easier breathing. Perhaps even bliss. The tensions will take hold again, so it takes a practice to make a new habit outside of less stress and tension. I encourage you to explore my videos. The playlists are a good place to start. Generally, start at the top of the list. Begin Here Playlist: kzbin.info/aero/PLFLw4vgr7ayiIX9O0hRsMwyxhaK4LTXXF Basics Course Playlist: kzbin.info/aero/PLFLw4vgr7ayhL0zxrFjrpw0ok2298dZEG Practicing often is the key to making a new habit of less tension. I see that you emailed me. I will reply soon. Thank you for your encouraging comment.

[@maryjaneharber7193]

@@ericcoopersomatics Eric Did you see I want a consult with you??? Very much looking forward

[@ericcoopersomatics]

Yes, just sent the reply. My apologies for the delay.

[@bri3449]

0:28-12:45

[@cinmac3]

Hi Eric ,Good moves in the middle of the day. As i visit today my waist/ hip / ribs area is very tight the area half way thru , which movement should i focus for that, so my ribs don't cramp? thanks for being there.

[@ericcoopersomatics]

Hi Cindy, I'm glad you are practicing this one. I like that it has helped you see some of the lines contributing the the limitations. The rib muscles, hips and waist are mostly diagonal lines of musculature. I suggest you look at movements that address the diagonals. Here are a few: ( many of these are advanced movements. You are an advanced practicer.) Sunrise, Sunset plus the X of the Front 2022 21m:17s kzbin.info/www/bejne/d6iTnYV7baamaM0 The No Frills Sunrise, Sunset plus the X of the Front Practice Detail/Sequence: kzbin.info/www/bejne/pX_FoJyEpJKFn7c The Amplified Angel Wing. Free your torso twist with this advanced pandiculation 4m:56s kzbin.info/www/bejne/eICmeqmLjql9atk The Metronome and The Wishbone 2022 Decompress your low back. kzbin.info/www/bejne/f6DYfGOsfrWrrck The Scorpion Relax your back, Know torso rotation, Open back diagonals, kzbin.info/www/bejne/g4TJm3-qbZKjmas The No Frills Side Bend and Teacup Practice Detail/Sequence Covers both sides 9m:02s kzbin.info/www/bejne/foO6oWOGm8Z-gdU The Inner-X, an advanced movement to free your inner breathing diagonals, kzbin.info/www/bejne/fnbCdGCFjN-skNE Un-Twist, an Intermediate Practice Sequence, Pandiculation to get unstuck from twist and rotation. 26min Side Bend, Teacup, X of the Front + Sunrise, Sunset, Angel Wing kzbin.info/www/bejne/e5XdeWWXf62SiNk

[@cinmac3]

i found i needed to point my elbow down towards my waist with my hand towards my shoulder why would that be.

[@ericcoopersomatics]

That's a good question. I'm not certain. Two possibilities are: 1) bending the elbows gives some muscular slack from the arms, so the chest has a little more ability to move. 2) That arm position, (which a good way to do it.) allows you to focus more on having the torso do the movement. Maybe it takes the arms out of the complication of the movement. Maybe it is something else. Try it with arms and hands like that, then try with the arms and hands in a very different position and see if you can tell what is different about the ability to move these places.

[@cinmac3]

@@ericcoopersomatics i do things like that a lot and too many times , i am not seemingly having the propception or something makes me not know, i don’t know why.

[@ericcoopersomatics]

Break the rules. Experiment. Mix it up. Always make it enjoyable.

[@ericcoopersomatics]

Perhaps you can slow it way down. It's easier to pay notice of you slow it down.

[@cecilecavallaro4924]

I feel terrible and this isn't doing anything. Why isn't it doing anything? What should I be feeling from doing these?

[@ericcoopersomatics]

Are you more supple after doing this sequence? Are you more calm? Is it hard to tell? Are you noticing body tension with greater clarity? What are you expecting the movement to do? To some extent these movements are opportunities to practice focusing your attention to places and lines that are easy to overlook.