Introduction to the Essential Rosen Movements
How this project got moving?
Senior Rosen Movement Teachers, Julia Martin and Marjorie Huebner created an extensive listing of movements in 2010. Their ideas formed the beautiful structure of this new document. What a wonderful starting place! Since then, Rosen Movement has evolved and we are working on a new Rosen Movement book/website. The first part of each section includes the Essential Movements, as well as their common Variations. Additional Movements are listed after that; they are all the other movements that we have collected so far. Madeline Martin, Stephanie Peters, and Catherine MacGuinness have been expanding and editing this compilation. Please look over this document and make any suggestions you have for additions or changes.
Rosen Method Movement - An Introduction:
Rosen Method Movement (hereinafter “RMM”) is a full body approach to flexibility and well-being that is methodical, intentional, and effective.
RMM was created by Marion Rosen, a physical therapist who trained in Sweden and at the Mayo Clinic in the United States. RMM is methodical because it is based on the full range of motion exercises used in physical therapy. The intention of these movements is to keep participants limber by engaging all the muscles and joints of the body in their full range, unique to each individual, in every class. It is effective in that by moving the muscles and lubricating the joints, the whole body remains fluid and flexible, thereby helping to prevent injury and offering support and overall well-being.
At the beginning of a Rosen Movement class, participants are invited to form a circle. This initial time offers a transition from the outside world to the gentle support of the class. Throughout the class, the teacher promotes safety and a non-judgmental environment, with sensitivity to all levels of movement ability, which gives students permission to move within their own range of motion. After all, “The joy that goes into the movement is what is important, not working the body to boredom or to exasperation.”
Every movement has a specific purpose. During a full class, movements flow from simple to more complex, allowing participants to feel the progression and accessibility of the class. Pauses at various times throughout the class are essential to allow the breath to flow with ease and to give time for integration. All muscles shorten and lengthen through their full range to allow participants to experience and express their unique potential for moving and feeling. Through these movements, an understanding of the anatomic and dynamic relationships in the body is realized. Marion Rosen said, “Every movement comes from our center, our core. This way the whole body is involved with each movement.” The teacher embodies and demonstrates this “moving from the center” connection with the deeper abdominal muscles. This also means we are moving from a sense of the inside of the body (interoception). So, as participants feel the movements, they become more sensitive to their emotions and the wonder of feeling themselves.
The Five Sections of a Class:
The following five sections of the class are basic and essential to a Rosen Movement class: A standard Rosen Method movement class is 60 minutes, though some teachers may extend the class to 75 minutes or more. The class is divided into five sections: 1) Warm-Up; 2) Stretch; 3) Circle; 4) Across the Floor; and 5) On the Floor. The first four sections are usually 10 minutes each. The On the Floor section is typically the longest, lasting around 15-20 minutes. There is room for flexibility in the length of each section, generally allowing more time for the On the Floor section.
1. The Warm-Up Section that begins each class is a gentle way to prepare and activate the breathing muscles (especially the diaphragm and intercostals). We start with the upper body (focusing on the movement of the muscles and joints of the neck, shoulders, arms, ribcage). We include the feeling and supple support of the lower body (focusing on the muscles that move the hips, knees, ankles and feet). We are preparing the whole body to breathe more fully during the rest of the class and to feel the support of the hips and legs while standing or sitting in a chair. The music in this section varies from moderate to more upbeat and guides participants to warm up their upper bodies, as well as their hips, legs, and feet. We allow the movements to invite the breath.
2. The Stretch Section has a slower tempo, allowing us to feel the deliciously extended movements and the fullness of our joint and muscular range. The music invites participants to drop into a deeper awareness of their own body. The focus is more inward. The body is fully warmed up by the end of this section.
3. The Circle Section has a more upbeat tempo, inviting us to move together. Holding hands supports us in working with our own balance. By moving the legs (hips, knees, ankles, and feet) in all directions, we facilitate the full range of motion in all these joints.
4. The Across the Floor Section is about embodying the joy of movement, often in relation to a partner. We select music of varying tempos to support the experience of our full being in motion. This can be stimulating and challenging for the mind, as well as the body. Different dance styles and the music of those dances (folk, waltz, polka, or other familiar dance steps) can be incorporated into any class. Each class is enriched by the imagination of the teacher and the ability of the students. A series of movements can be put together to create more complex sequences, always keeping in mind the level of mobility of each student.
5. The On the Floor Section returns to a slower tempo. The primary goal of this section is moving the muscles and joints of the spine and the limbs in relation to the spine. This allows both decompression and activation.
6. The Working With a Partner Section is optional. Marion Rosen created partner sequences that allow us to be sensitive to and move with another person. There are a variety of sequences that focus on feeling and giving support, allowing us to let go of moving our own body, feeling our own anatomy, and having fun together. Partner work can be used in various sections of the class.
Use of Language and Voice in Teaching:
The teacher’s voice is an integral part of the soundscape experience of Rosen Movement. The timbre (character or quality) of our voice is inviting and welcoming. Clear, simple, and specific instructions, and using words to accurately describe the movements speak directly to the student’s body and bypass the busyness of the mind.
The teacher may also highlight the sensory experiences that are available and/or anatomical information that can clarify and enhance the student’s experience.
The Role of Music in Teaching:
Music wakes up and engages the whole mind and body, which gets us moving, naturally connecting us to rhythm. There is a close relationship between the movements and the music. If the musical selection has lyrics, we choose words that also support the feeling and quality of presence we want to encourage and embody.
The music fits and supports the intention of each section of the class, which helps to deepen the experience of the movements while fostering a sense of grace, aliveness, and spontaneity. We choose a variety of music for each class from many cultures and genres (classical, jazz, folk, pop, rock, world, etc.)
Participating in a Rosen Movement class results in the students feeling more ease, wholeness, connection, presence, and joy. The Rosen Method includes both movement and bodywork, they complement and support each other.
