Somatic Movement Exercises

Basic Practice Routines

    • Lower Belly Breathing

    • Arch & Flatten

    • Standing Awareness

    • Lower Belly Breathing

    • Arch & Flatten

    • Standing Awareness

    • Standing Awareness

    • Lower Belly Breathing

    • Arch & Flatten

    • Back Lift Complete

    • Arch & Curl

    • Standing Awareness

    • Standing Awareness

    • Lower Belly Breathing

    • Arch & Flatten

    • Hip Rotator Releases

    • Standing Awareness

    • Standing Awareness

    • Lower Belly Breathing

    • Arch & Flatten

    • Back Lift Part 1

    • Hip Rotator Releases

    • Standing Awareness

    • Standing Awareness

    • Lower Belly Breathing

    • Arch & Flatten

    • Back Lift Complete

    • Side Curl

    • Arch & Curl

    • Standing Awareness

  • Standing Awareness

    Lower Belly Breathing

    Arch & Flatten

    Back Lift

    Side Curl

    Arch & Curl

    One-Sided Arch & Curl

    Hip Slides

    Hip Raises

    Hip Circles

    Diagonal Arch & Curl

    Washcloth

    Internal Hip Rotator Releases

    External Hip Rotator Releases

    Flowering Arch & Curl

    Iliopsoas Release

    Standing Awareness

Weekly schedules

Work through Days 1 - 4 then start again at the beginning.

Include Rest Days as needed.

These schedules cycle through all exercises in Intro Core 1 and 2.

Weekly schedule if you have 20 - 23 minutes per day

  • Day 1 (30 minutes)

    Standing Awareness

    Lower Belly Breathing

    Arch & Flatten

    Back Lift

    Arch & Curl

    Diagonal Curl

    Internal Hip Rotator Releases

    External Hip Rotator Releases

    Flowering Arch & Curl

    Iliopsoas Release

    Standing Awareness

  • Day 2 (23 minutes)

    Standing Awareness

    Lower Belly Breathing

    Arch & Flatten

    Arch & Curl

    One-Sided Arch & Curl

    Diagonal Arch & Curl

    Washcloth

    Standing Awareness

  • Day 3 (22 minutes)

    Standing Awareness

    Lower Belly Breathing

    Arch & Flatten

    Back Lift

    Hamstring Release

    Arch & Curl

    Standing Awareness

  • Day 4 (19 minutes)

    Standing Awareness

    Lower Belly Breathing

    Arch & Flatten

    Side Curl

    Arch & Curl

    Hip Slides

    Hip Raises

    Hip Circles

    Standing Awareness

Weekly schedule if you have 30 minutes per day

  • Day 1 (30 minutes)

    Standing Awareness

    Lower Belly Breathing

    Arch & Flatten

    Back Lift

    Arch & Curl

    Diagonal Curl

    Internal Hip Rotator Releases

    External Hip Rotator Releases

    Flowering Arch & Curl

    Iliopsoas Release

    Standing Awareness

  • Day 2 30 minutes)

    Standing Awareness

    Lower Belly Breathing

    Arch & Flatten

    Back Lift

    Side Curl

    Arch & Curl

    One-Sided Arch & Curl

    Diagonal Arch & Curl

    Washcloth

    Standing Awareness

  • Day 3 (30 minutes)

    Standing Awareness

    Lower Belly Breathing

    Arch & Flatten

    Back Lift

    Hamstring Release

    Arch & Curl

    Internal Hip Rotator Releases

    External Hip Rotator Releases

    Standing Awareness

  • Day 4 (27 minutes)

    Standing Awareness

    Lower Belly Breathing

    Arch & Flatten

    Side Curl

    Arch & Curl

    Hip Slides

    Hip Raises

    Hip Circles

    Diagonal Curl

    Washcloth

    Iliopsoas Release

    Standing Awareness

Weekly schedule if you have 40 minutes per day

  • Day 1 (38 minutes)

    Standing Awareness

    Lower Belly Breathing

    Arch & Flatten

    Back Lift

    Hamstring Release

    Arch & Curl

    Diagonal Curl

    Internal Hip Rotator Releases

    External Hip Rotator Releases

    Flowering Arch & Curl

    Iliopsoas Release

    Standing Awareness

  • Day 2 (40 minutes)

    Standing Awareness

    Lower Belly Breathing

    Arch & Flatten

    Back Lift

    Side Curl

    Arch & Curl

    One-Sided Arch & Curl

    Hip Slides

    Hip Raises

    Hip Circles

    Diagonal Arch & Curl

    Washcloth

    Iliopsoas Release

    Standing Awareness

  • Day 3 (38 minutes)

    Repeat Day 1

  • Day 4 (40 minutes)

    Repeat Day 2