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    <loc>https://www.rachelhamstra.com/blog/2019/10/2/improving-catcow-a-feldenkrais-perspective</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2019-10-04</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1570054715862-V72SAX48ISINI3MSCU1P/Yoga-Poses-Cat-cow-Back-Stretch-Pose-300x136.jpg</image:loc>
      <image:title>Blog - Improving Cat/Cow</image:title>
      <image:caption>OUCH! Look at how sharp the middle of this Cow pose curve is. And the angle of the neck and head? That can’t feel good. (Source: https://www.joinpapa.com/best-yoga-exercises-seniors/yoga-poses-cat-cow-back-stretch-pose/)</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1570056860269-7IOU0MX2U1ISJR04HVA6/1d0957d55d96b26a_cat-cow-pose.jpg</image:loc>
      <image:title>Blog - Improving Cat/Cow</image:title>
      <image:caption>A less dramatic, but much more comfortable and effective Cow pose. The whole back arches, not just the lower back and neck. (Source: https://www.popsugar.com/fitness/How-Do-Cat-Cow-Pose-26662589)</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2019/8/4/wheres-your-computer-mouse</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2019-08-05</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1564986556055-49MFOZY50IMHI6D43G48/image-asset.jpeg</image:loc>
      <image:title>Blog - Where's Your Computer Mouse?</image:title>
      <image:caption>Not a great set up. This person probably has some wrist and shoulder pain if they type and mouse like that all day long.</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2019/3/20/why-try-awareness-through-movement-classes</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2019-04-17</lastmod>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2019/1/2/w2k2mopow4mpm5jealqs7zpe1x3bw9</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2019-01-03</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1546483418895-DYUN4R4MAI20CLC84DAB/DDB659C3-8283-4AEA-B645-C1A38EB8A051-6499-000001C59BE50AA6.jpeg</image:loc>
      <image:title>Blog - Migraines, Headaches, and Jaw Tension</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2018/9/25/how-to-be-your-own-advocate-in-5-steps</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-09-25</lastmod>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2018/8/20/easy-self-care-for-smokey-weather</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-10-24</lastmod>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2018/6/17/degrees-of-awareness</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-06-18</lastmod>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2018/4/30/how-to-be-kind-to-your-neck</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-10-24</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1525134344263-AHII0HLBNW4N3UZ9SZSG/skeleton+posterior+view.jpg</image:loc>
      <image:title>Blog - How To Be Kind To Your Neck</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2018/2/23/moving-on-from-trauma-and-injury</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-04-14</lastmod>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2018/1/26/rmy5ya4zr5g1v9rnpbot7upsezjyn1</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-11-04</lastmod>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2017/12/6/the-trouble-with-belly-breathing</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2021-12-02</lastmod>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2017/11/10/finding-my-way-to-refreshed</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-11-04</lastmod>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2017/9/1/qa-how-small-is-small</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-11-04</lastmod>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2017/6/21/qa-is-feldenkrais-more-like-massage-or-chiropractics</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-11-05</lastmod>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2017/4/21/balance-and-your-nervous-system</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-11-05</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1492804361634-ALX71AA6VT670QVS1608/image-asset.jpeg</image:loc>
      <image:title>Blog - Balance and Your Nervous System</image:title>
      <image:caption>Getty Images</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2017/3/10/hypermobility-less-is-more</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-11-05</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1489180308936-XA8LPJK5U8A6ZW22AKC8/moshe-feldenkrais-quote</image:loc>
      <image:title>Blog - Hypermobility: Less Is More</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2017/1/11/winter-self-care-where-do-i-start</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-11-05</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1484169424381-9O4FEPMSYZBQIDVI59PC/winter-self-care</image:loc>
      <image:title>Blog - Winter Self-Care: Where Do I Start?</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2016/11/23/mini-lesson-finding-lightness</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2016-12-22</lastmod>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2016/10/16/a-still-small-voice-the-jewishness-of-feldenkrais</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2016-12-22</lastmod>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2016/8/17/lower-back-pain-and-your-legs</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2016-08-18</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1471504070743-YS64UW7SRS4AYW93WIYG/lower-back-pain</image:loc>
      <image:title>Blog - Lower Back Pain and Your Legs</image:title>
      <image:caption>Getty Images</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2016/6/14/some-tools-for-the-physical-side-of-grief</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2024-11-09</lastmod>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2016/4/24/a-story-of-jaws-and-panic-attacks</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2016-08-25</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1466196899513-SJDIKKDLC6CQYIE727SD/panic-or-calm</image:loc>
      <image:title>Blog - A Story of Jaws and Panic Attacks</image:title>
      <image:caption>I'd pick calm, personally. (Stock photo)</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2016/2/25/mini-lesson-eye-palming</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-04-14</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1466196936673-2W1IYXKOSEQ82OIRSVM5/rachel-hamstra-eye-palming</image:loc>
      <image:title>Blog - Mini-Lesson: Eye Palming</image:title>
      <image:caption>Me palming my eyes. You're going for something like this.</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2016/2/2/yoga-spinal-twist-the-feldenkrais-version</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2016-06-17</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1466196981289-5UDRVXCBWTOCA7569QSN/gaia.com-two-knee-spinal-twist-pose.jpg</image:loc>
      <image:title>Blog - Yoga Spinal Twist: The Feldenkrais Version</image:title>
      <image:caption>Photo from www.gaia.com</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2015/12/29/the-psychological-side-of-posture</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2016-06-17</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1466197047915-LZXL98YG2Y84WW93RDSP/amy-cuddy-posture-quote</image:loc>
      <image:title>Blog - The Psychological Impact of Posture</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2015/11/20/computer-and-phone-comfort</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2016-06-18</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1466197112729-8YYVEA9VYICFDWPU23ZA/xray-computer-hunch.png</image:loc>
      <image:title>Blog - Computer and Phone Comfort</image:title>
      <image:caption>Your spine does not need to look like this for hours at a time.</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2015/11/2/dominant-vs-non-dominant-hand-2-mini-lessons</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2016-06-17</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1466197150712-74G7AP7J8OY11OG4GKT6/computer-hand-cramp</image:loc>
      <image:title>Blog - Dominant vs. Non-Dominant Hand: 2 Mini-Lessons</image:title>
      <image:caption>Hand cramps. Yuck.</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2015/9/28/the-stories-we-tell-ourselves-believe-them-or-not</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2016-06-17</lastmod>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2015/8/6/no-need-to-beat-yourself-up-about-it</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2016-06-17</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1466197698711-ZKQUNOXCIR8BEZ4ZNF6G/golden-rule</image:loc>
      <image:title>Blog - No Need to Beat Yourself Up About It</image:title>
      <image:caption>(Made at Pinstamatic.com.)</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2015/7/21/who-i-work-with</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2022-03-30</lastmod>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2015/7/17/an-open-letter-from-a-feldenkrais-teacher-to-her-students-and-teaching-community</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2017-05-13</lastmod>
    <image:image>
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      <image:title>Blog - An Open Letter from a Feldenkrais Teacher to Her Students and Teaching Community</image:title>
      <image:caption>Photo taken in the rose garden in Granada, Spain.</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2015/6/26/movement-options-emotional-options</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2016-06-17</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1466197997081-V83QFI6645FW0QH5TKZD/rainbow-flag</image:loc>
      <image:title>Blog - Movement Options = Emotional Options</image:title>
      <image:caption>Happy Pride Weekend! (Stock photo)</image:caption>
    </image:image>
    <image:image>
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      <image:title>Blog - Movement Options = Emotional Options</image:title>
      <image:caption>(Property of Humans of New York)</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2015/6/1/qa-why-does-jaw-tension-make-my-neck-hurt</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2016-06-17</lastmod>
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      <image:title>Blog - Q&amp;A: Why does jaw tension make my neck hurt?</image:title>
      <image:caption>In this illustration, you can see the muscles that connect the jaw and neck, and jaw and head. (Courtesy of Visible Body App)</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2015/5/11/how-to-find-car-comfort</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2016-06-17</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1466198666860-5GRTMZTMNATLZKHJH5Y7/image-asset.jpeg</image:loc>
      <image:title>Blog - How to Find Car Comfort</image:title>
      <image:caption>Bad traffic + an uncomfortable car = this guy. You don't need to be this guy. (Stock)</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2015/5/1/health-benefits-of-the-feldenkrais-method</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2018-04-14</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1466198736335-YA569LP1YER9789PH5T3/health-benefits-of-the-feldenkrais-method</image:loc>
      <image:title>Blog - Health Benefits of the Feldenkrais Method</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2015/4/19/how-to-stretch-your-lower-back-the-feldenkrais-way</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2016-06-17</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1466198827035-ZRKLOR2I1EWY5PHUNDNH/less-is-more</image:loc>
      <image:title>Blog - How to Stretch Your Lower Back The Feldenkrais Way</image:title>
      <image:caption>A Feldenkrais mantra.</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2015/4/13/3-quick-tips-for-when-youve-been-sitting-too-long</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2016-06-17</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1466198952136-D3B0H8FADEWGKNINUM9N/blue-footed-booby-dance</image:loc>
      <image:title>Blog - 3 Quick Tips for When You've Been Sitting Too Long</image:title>
      <image:caption>What we'd all rather be doing. (Stock)</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2015/3/22/the-purpose-of-feldenkrais-for-those-without-pain</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2016-06-17</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1466199030615-QHZVUQ2NFEVA5PNQ815R/motor-neuron-synapse</image:loc>
      <image:title>Blog - The Purpose of Feldenkrais for Those Without Pain</image:title>
      <image:caption>Those blue lines are motor neurons, the tiny cells that control movement. Click on the image for more details. (Photo courtesy of www.brainfacts.org.)</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2015/2/27/completing-the-puzzle</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2015-10-21</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1426015997968-385TTNCY6FV3OU0M5GK3/5322322652_96b3498b13_z.jpg</image:loc>
      <image:title>Blog - Completing the Puzzle</image:title>
      <image:caption>You can guess at some images in this puzzle, but until all the pieces are filled in, you miss the details. (Photo credit: Bruce Guenter, licensed under Creative Commons)</image:caption>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2015/1/22/the-myth-of-symmetry</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2016-06-17</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1466199130188-ISG48VJ8OBXDXWPB1Q30/redwood-forest</image:loc>
      <image:title>Blog - The Myth of Symmetry</image:title>
      <image:caption>Giant redwoods grow close together, so their leaf growth happens at the top to get the most sunlight, also allowing for undergrowth to flourish. (Stock photo)</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1466199185367-ON4C5LP3SF42VXVY0G1W/tom-robbins-quote</image:loc>
      <image:title>Blog - The Myth of Symmetry</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2015/1/10/felden-what-how-to-explain-feldenkrais-to-anyone</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2015-10-21</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/540a34fee4b0372b63c12e01/1420959931709-TNA047VVNDRNPX93HY38/huh%3F.jpg</image:loc>
      <image:title>Blog - Felden-What? How to Explain Feldenkrais to Anyone</image:title>
    </image:image>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2014/12/11/qa-sleeping-positions</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2015-10-21</lastmod>
  </url>
  <url>
    <loc>https://www.rachelhamstra.com/blog/2014/11/21/knee-pain-common-causes-and-an-easy-solution</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2016-06-17</lastmod>
    <image:image>
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      <image:title>Blog - Knee Pain: Common Causes and an Easy Solution</image:title>
      <image:caption>Three basic knee alignments: knees in, knees forward, and knees out. (Stock photo)</image:caption>
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      <image:title>Blog - How I Became a Feldenkrais Practitioner</image:title>
      <image:caption>A is a normal hip socket. B-D are the varying degrees of dysplasia. (Photo courtesy of Wikipedia.)</image:caption>
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      <image:title>Blog - How I Became a Feldenkrais Practitioner</image:title>
      <image:caption>Learning how to give a Functional Integration lesson. (Photo courtesy of Angel Di Benedetto.)</image:caption>
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      <image:title>Blog - How I Became a Feldenkrais Practitioner</image:title>
      <image:caption>Me (left) doing one of my favorite hobbies, blues dancing. (Photo courtesy of Drew Tronvig.)</image:caption>
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