THE WHAT:
Introductory contexts for approaching an applied balance practice on the rail. The initial work is to sensitively approach any presence of fear, and to create a foundational relationship with the rail through the simple context of 'Rail-sitting'. This includes an introduction to hand-placement, and also "shifting" with and without hands to develop confidence and a foundational understanding of the characteristic balance qualities which 'rail-work' requests. These are, for example, different to characteristic of balance requested on UNstable surfaces, such as a surf-board or even a slackline, in which the is greater stimulation of a different reflex on the balance spectrum ('righting' reflex & 'tilting' reflex, respectively).

Work progresses to establishing the fundamental '2-point' and '3-point' support as efficient methods for entering the rail, then leading into exposure to 'low-rail' balance work in the squat position - initially using it simple as a transition between SIDES, then progressing to the accumulation of balance time and, and lastly as a transition between LEVELS in space. The entrance is then made more dynamic with the introduction of waking & striding into the rail, developing both precision & accuracy of the 2-point support and the potential for applying in an exploration moving THROUGH space.

Resource contents:

0:05 - Rail sitting (balance & shifting)
0:10 - Rail sitting (frontal balance)
0:45 - Rail 'shifting' (sagittal balance)
1:01 - Rail 'shifting' (mixing w/hands)
1:31 - Rail 'shifting' (no hands)
2:01 - Rail step-up to frontal squat balance
2:06 - Rail step-up to frontal squat
2:43 - Frontal squat rail balance (low) / Milestones: 3' minutes & 10' minutes
3:24 - Frontal squat rail balance (up & down) / Milestones: 3x & 10x
4:01 - Rail step-up (entrance & exit) / Milestone: 10x ea. side, optimal foot-placement
4:39 - Rail step-up & squat transition
5:17 - Walk/stride into rail step-up (a 'striding' entrance is quicker & approaching from a greater distance with longer steps, i.e. 'strides') / Milestone: 10x ea. side, optimal foot-placement

THE HOW:
Sessions of rail-balance are optimally opened for periods of time, accumulating experience until longer and longer time is spent on the rail during a session. Begin, for example, practicing just 1-2 sessions of rail-balance for 10-15" minutes each per week, either stand-alone or combined with other sessions, working through the projects presented. Increase this to 2-3x per week over 6-8 weeks of practice, and then look toward spending up to 30 minutes 2x per week dedicated to these foundational rail projects, and slowly "becoming the cat".

A 20' session, for example, can simply work on 'Rail-sitting' and 'Step-up to frontal-squat', spending 10' on each, resting as needed. Over time, add projects such as 'Frontal squat-balance', working for 10-15' with the objective of reaching the milestones. Finally, add the squat-transition & work toward those milestones also, dropping the 'Rail sitting' once it becomes comfortable & proficient.

It is strongly advised to prepare the hips/squat form, knees in deep knee-flexion, and ankles before working on the projects, as these ranges are entered & exited for quite a significant accumulated time during practice, whilst also being challenged to manage balance and to stabilise.

FEAR MANAGEMENT:
In the initial management of fear, a simple technique it to bring your attention to clear SENSATIONS in the body. One which is always readily available and has a strong influence on your psycho-emotional state is the breath. Firstly, simply ensure you are breathing. And observe this sensation of breathing, wherever you feel it (e.g. in the abdomen, in the chest, the sensation of the shirt touching the skin...), and, if necessary, extend this to '1:2 breathing' (double-length exhale than inhale) - an easy 2" inhale to 4" exhale works best here.

Secondly, and particularly conducive to the initial 'rail-sitting' contexts, notice the constant or shifting sensations of the rail against the backside, and RELAX into the rail. Let the arms hang, notice gravity pulling you toward the Earth and the rail SUPPORTING you in return. This also had direct transferability to the 'Squat-balance' - maintain structural integrity, but scan the body & notice/release unnecessary tension. Notice the pressure through the BALLS of the feet in contact with the rail, the pull of gravity, and the support from beneath.

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