In this program you will learn to articulate the various segments of the torso. Starting from the top down you will learn to spread and crush the ribs and open and close the soft tissues of the abdominal cavity and the hips. This will be practiced in three planes - the saggital plane dealing with forward and backward bending, the lateral plane dealing with bending to either side, and the transverse plane dealing with rotation around the spine.
You will also explore directed breathing and see how this can assist in re-awakening the deeper layers and assist in opening and closing in positions where it feels stuck. Opening the ribs especially will assist greatly with the any breathing practices, as well as contribute significantly to back flexibility and spinal mobility.
This type of practice is best done daily for as much time as you can spare, until such time as the ribs are articulating properly and awareness is spread evenly across the ribs, spine and soft tissues. Just like many of the other practices in my tutorials, it can be taken as far as you want to take it. See the video below for a really high level exanple of rib and spinal mobility:
Obviously there are many other practices required to get to the level demonstrated in the above video (such as spinal waves, see my other program here) but this tutorial is a perfect starting point.
I am a teacher (and student!) of the Daoist tradition known as Ba Men Da Xuan. I also teach a self-created collection of physical practices that were born out of my tinkering with the various methods I have trained in, which I call ‘Hammer’s Anvil’ (Hammer is one of my nicknames. Mallett…Hammer…get it??! :)).
Many of the courses found on this page bear the Aware Relaxed Connected or Physical Alchemy logo and website. ARC was the original name of my solo explorations, and from 2017 - 2018 I was joined with Dave Wardman under the banner Physical Alchemy (a banner which this site shared for a time). ARC no longer exists and Physical Alchemy has returned to being just Dave; I am now back to rolling solo - this time without a particular brand name, just me :)