Day 34: Daily Omer Wellness Practice — Low Flow

Omer Day 34
19 Iyar 5780
Wednesday 13 May 2020

In the spirit of Yesod (connection/foundation), one and two weeks ago we spent time working on our hands and feet as important connection points to the ground. This week for Yesod within Hod (humility) we’ll get down low to spend time on *both* our hands and feet, engaging with the ground as our movement partner. Besides sleeping hours, most of us spend most of our day upright, either standing or seated. Simply by getting to the ground we can infuse some nourishing movement diversity into our day, strengthening our connection and foundation by staying humble and getting on the level of the smaller creatures we tend to want to forget are part of our greater ecological community.

☀️Omer Day 34 practice [19 Iyar 5780 | Wednesday 13 May 2020]☀️

1. Warm up your wrists & ankles (see Day 27 if you need extra warm-up) (1 minute)
2. Mobilize hips-back-shoulders by moving back and forth between downard facing dog & cobra positions; (1 minute)
3. Animal Gaits — Move twice through each of these movements, spending 20-30 seconds on each: Bear Crawl, Duck Walk, Spiderman or Lizard Crawl; (2-3 minutes)
4. Improv Session — Now is your time to flow! Bring it all together, improvise using the above movement patterns and others you’re familiar with too. Stay low to the ground as much as possible. Keep moving. Get creative! (2-3 minutes)
5. Share videos of your improv session should you feel so inclined!

🌀Materials🌀

• Open space to move (indoors or outdoors)
• Comfortable non-restrictive clothing
• Timer

✨Practice Notes ✨

• Barefoot recommended
• See IG Live / IG Story Wednesday morning for visual demonstrations of movements;
• Bear Crawl = moving on hands and feet, legs mostly straight, “lumbering” to move ie left hand and right foot move forward together, then the opposite;
• Duck Walk = starting in squat position, trying to keep hips below knees, “waddle” forward, keeping weight in heels and staying low;
• Spiderman crawl = 1) start at top of pushup position / straight arm plank; bring one foot as far forward as possible, slightly outside of the hand (like a dep forward lunge with hands on the ground); keep other foot behind; 2) pick up back foot, walk hands forward as you move that foot forward past the front foot and all the way up to the opposite side; continue;
• Lizard crawl = move advanced variation of spiderman crawl; see IG story or google lizard crawl + Ido Portal;

☀️ This post is part of our Omer Wellness Series – a daily 7-minute opportunity for introspection and intentional focus on caring for ourselves, each other, and our environment in this incredibly challenging time. ☀️

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