Here is what a typical 10 Series looks like:
Sessions 1-3 affect the superficial layers of fascia known as the sleeve.
Session 1 – Direction of up and out. Superficial layers of the thorax, neck, arms and pelvis. This session creates a sense of lift by creating space between the ribcage and the pelvis. Quality of breath is improved.
Session 2 – Direction of down. Superficial layers of the feet, lower legs, knees, upper leg and lower back. This session creates a better sense of being grounded. Collapsed or raised arches, achy knees may see a noticeable change. You may feel better balance and support from your feet. Feet that were once quiet may have a sense of being awake.
Session 3 – Dimension of depth. Superficial and mid layers of the torso, shoulders, pelvis. This session works to establish a lateral line that distinguishes the front of your body from the back. The goal is a better relationship between your upper and lower halves. You will feel easier contralateral movement.
Sessions 4-7 begin to work the deeper layers of fascia known as the core. We work to free and organize these deeper layers.
Session 4 – The base of the core. From the medial arch up to the base of the pelvis. Rotations in the hips and knees start to unwind. You get a better sense of your core being an energetic line that starts at your feet and works its way up towards the top of your head. You will have a better sense of your legs and feet comfortably supporting your upper half.
Session 5 – Anterior line/front of the core Abdomen, thoracic cavity, shoulders. In particular, we focus on the psoas. The psoas is a true gem of the core that is often collapsed due to countless hours of sitting at a desk. You may experience a feeling of being open and long in the front.
Session 6 – The back line/back of the core. From the neck down to the end of the spine. The goal of this session is to establish length in the back of your core to match the length that was created in the front of your core in Session 5. You will experience undulation in your spine.
Session 7 – The top of the core. Work is done in, on and around the head. Deep layers of the anterior and posterior neck are balanced. The goal of this session is to free the head from the neck and shoulders and allow it to move freely on the top of your spine. Sessions 8-10. The integration sessions. Up to this point in the series we will have created space and easier movement in both the superficial and deep layers of your body. Sessions 8-10 focus on integrating the upper and lower halves and functionality of the joints.
Session 8 – Generally, in this 8th session, focus is put on the lower half of the body and how it integrates with the upper half of the body. Rotations and shifts that remain are addressed in this session.
Session 9 – Session 9 focuses on integrating the upper half with the changes that occurred in the lower half after the previous session. Rotations in the arms, shoulders and neck are addressed and balanced.
Session 10 – The final integration. Focus is given to the joints of the ankle, knee, hip and key spinal curves. Most of the superficial layers of the body are covered in an attempt to integrate all of the joints. At this time the series is complete and it is time for you to embrace the cumulative space and ease of movement that has appeared in your body.