Thomas Hanna created an extraordinary somatic movement routine. Of course, over time (since 1988, with the publication of Somatics
; see pp. 98-153) many people have added favorite additional movements and various nuances to the basic movements.
Below is my version. There are 8 basic movements and one movement repetition at the end. I am using the numbering as found in the book, Somatics
. I also do not call them "exercises." I do not consider them exercises, but rather, thoughtful, intentional, voluntary movements that stimulate brain motor function and the myo-fascia toward greater mobility, less pain, and less stiffness.
I receive numerous requests from clients and students to please create Youtube videos on this daily somatic movement routine. My goal is to make these movements available to the general public as well as somatic practitioners.
Learn and/or review the Daily Cat Routine.
The first 9 videos:
1. Cat 1 - Arch and Flatten
2. Cat 2 - Arch and Curl
3. Cat 3 - Back Extension (Lift)
4. Cat 4 - Arch and Curl Diagonal
5. Extra Move - Lateral Flexion (Side Lying)
6. Cat 5 - Twist
7. Cat 6 - Inversion - Eversion (3 Parts)
8. Cat 7 - Sitting Twist
9. Cat 4 Repeated - Arch and Curl Diagonal
The last video is "Putting it all Together in Real Time - The Daily Cat Routine": some days I only spend 10-15 minutes doing these movements, other days when I have more time, I take longer; do more repetitions; move slower; add other movements (of which there are many including all the others in the book Somatics
, pp. 98-153).
How To Do Somatic Movements
1. Move slowly - you are especially working with the part of your brain called the motor cortex. It needs time to process more efficient movement patterns.
2. Pay attention to the sensations from the movements - this will give your brain clearer feedback to learn to move more efficiently;
3. Stay within your comfort zone. If you have pain, move slower, make smaller movements, or even make the movements in your imagination.
Monica Roseberry, Producer, Videographer, Editor
Isaiah Smith, Technical Support, Production, and All-Around Good Guy
Filmed in Clayton, CA, USA, 2014-2017