Good Morning
Before getting out of bed, most of us instinctively give ourselves a big stretch with a yawn.
This morning stretch is called ‘pandiculation’. It is nature’s reset button to release tension built up in the body from periods of inactivity and prepare the nervous system to move. We see our pets do this all the time when getting up from a restful state.
Somatic (body) educator, Thomas Hanna, took this cue from nature and further developed it into a system called “voluntary pandiculation” to help people with chronic stress issues unlock held body patterns; restore their natural posture and movement patterns; and regain full voluntary control of their muscles.1
The Basic Practice - voluntary pandiculation
Three steps are involved:2
A voluntary muscle contraction - focus on a muscle and squeeze it a little tighter than its existing state.
A slow, controlled release - maintain control as you intentionally lengthen your muscles.
A complete relaxation - return to a natural resting position.
Pandiculation - Lifting and Lowering Arms (Sunrise, Sunset)
with arms lifted up; contract, engage arm and shoulder muscles
stay here for a breath or two
exhale to lower arms down; slowly, with control, release tension while lengthening out through the finger tips
with arms down; relax, breathe, smile and feel good
Pandiculation - Rotating Neck to the side (Owl)
rotate head to one side; contract, engage neck and shoulder muscles
stay here for a breath or two
exhale to rotate head back to centre; slowly, with control, release tension while lengthening shoulders downwards and head upwards
release arms down; relax, breathe, smile and feel good
Pandiculation - Side Bending (Standing Crescent)
side bend over; contract, engage muscles along the side body and legs
stay here for a breath or two
exhale to come back up to centre; slowly, with control, release tension while lengthening arms and body upwards and feet pressing downwards
release arms down; extending out through the fingertips; relax, breathe, smile and feel good
Explore the Movement & Yoga Practice
Voluntary pandiculation can be used with any movement. Explore using it with some favourite yoga postures like cat/cow, bridge pose, and forward fold.
Everyday Living
House pets are known to pandiculate over 40 times a day. Babies already pandiculate in the womb.
Have a chronic tight spot? Contract and engage muscles in the tight area; exhale and slowly release while lengthening muscles; then relax :)
Discover Amazing
Ironically, our busy yet sedentary lifestyles have patterned us out of natural pandiculation.
Use nature to your best advantage. Voluntarily pandiculate many times throughout the day and discover amazing release of tension and ease of movement.
Namaste, the Light in me honors the Light in you
keep moving — health is movement and movement is health
Disclaimer: Be safe and move wisely without causing harm. Information provided in this newsletter is for you to explore and discover how your body works. It is not to diagnose any medical condition. Please consult with a physician or physiotherapist if you have concerns.
What is pandiculation? Somatic Movement Center
Take Advantage of Nature’s “Reset Button” | by Oben Hart | Medium