The Foundations Program
By Norman Allard

The Gateway to the Hierarchy of Movement Methodology

What is the Foundations Program?

Foundations is a four-week, introductory online course taught by HōM Founder Norman Allard. Access to the Foundations Program is included in Hierarchy of Movement Membership.

In Foundations, you'll learn the core of Norman's teachings and gain the tools you need to take advantage of the over 100+ live and recorded classes in the HōM catalog. You can expect to dedicate 2-4 hours per week to complete the program.

Some minimal equipment is required for the program. Check out Norman's recommendations on our Equipment Page.
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What Will You Learn?

01
Joy
Infuse Your Life with Movement that Brings Joy
02
Movement, Toning, and Meditation
Participate in Movement and Meditation Classes
03
Learn to Take Care of Your Body
Assess What's Best for Your Body.
04
Find Alignment
Connect Your Physical, Physiological, and Emotional Bodies.
05
Longevity and Function
Promote Longevity and Enhance Full Function.
06
Pain Free Living
Work Towards Eliminating Pain

What Bottom-Line Results Will You Get?

During your Foundations Program, you'll enjoy expert video instruction by HōM Founder Norman Allard. By the end, you'll have a simple, gentle, daily movement practice that will help you love and know your body as you play, work, rest, heal, and age.

The program includes:

  • Four sessions on your schedule or ours

  • Asynchronous video instruction in the Hierarchy of Movement school

  • Handouts to help you learn

  • Coaching sessions throughout
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The Foundations Curriculum

Four Modules Lay the Foundation for Healing

  • Week One: Learn to Move from the Inside Out

    Learn to move effortlessly from the core of the body.

  • Week Two: Self Awareness and Self Regulation

    Learn Norman's fundamental principles of self awareness and self regulation.

  • Week Three: Fine Motor Informs Gross Motor

    HōM is so powerful because it focuses on subtle, controlled movements. Explore the way fine motor movements inform gross motor movements.

  • Week Four: No Symptom Doesn't Mean No Problem

    In week four you'll learn to learn to care for yourself proactively, before pain alerts you to a problem.

  • Three Group Coaching Calls

    Receive live small-group support in three virtual coaching calls, held at the beginning, middle, and end of the program.

  • Join the Community

    Upon graduation, you'll receive an invitation to interact with the robust HōM community through live classes, community forums, and special events!

Experience Live Support Along the Way

Throughout the program, you'll receive live coaching from HōM Movement Coach Debra Whitehead.

These coaching sessions take place in small groups at the beginning, middle, and end of The Foundations Program.

It's a great opportunity to engage with other HōM students, to ask questions, and to celebrate your progress!

All coaching calls are virtual.
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Learn to Love Life Again!



"I would not be enjoying all the gardening and dancing and hiking/walking, house cleaning -- not to mention my love for life without [Hierarchy of Movement!]."

-Ann Griffin, a 20-year practitioner of Hierarchy of Movement

How Much Does it Cost?

Access to The Foundations Program is included in Monthly Membership, which is $105 a month.

We encourage students to take up 4-8 weeks to complete the Foundations Program before exploring the hundreds of other live and recorded classes included with membership!

There's enough content to support you for a lifetime of learning.
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Where Mind and Body Meet



"I value the classes. They are a form of meditation for me as well as help with my physical issues."

-Randy Tate

FAQ

  • What results can I expect?

    Norman's work supports two groups in particular. First, he supports athletes and movement artists seeking to improve their performance.

    Second, he supports those with physical pain or discomfort, limited range of motion, or imbalances such as scoliosis, anxiety, and/or depression.

    All practitioners can expect improved awareness, increased strength and mobility, reduced pain, and a sense of greater joy and ease.

  • Is it okay if I start new practices while I take Foundations?

    In Norman's experience, starting more than one new thing will overload your nervous system with too much information (even if it's all great information). This will create confusion as well as diminish the benefits that each system can provide. For instance, if you're feeling better or worse, it would be very difficult to determine what is causing what.

    Norman is of the opinion that if you're starting some other interventions, go do those for 3-4 months and then, if you're still interested in Norman's work, come back to us. We'll be delighted to work with you.

    It's so easy for any of us to try to accelerate our healing processes by "throwing" many things at what we perceive to be our "problem." In fact, sometimes that's part of the problem - anxiousness and stress driving us to want to fix something NOW. It kinda reminds us of the fable of the tortoise and the hare. With 40+ years of helping himself and others, Norman likes to say his "power animal" is a turtle. Slow and steady is actually the way to win the race.

    Norman truly cares about your wellbeing. He feels this is a much better plan than trying to fit many things in at once.

  • How will I know I'm "doing it right" in the Foundations Program?

    Not to worry! We have established times for you to check in with us during your Foundations Program. And, you can text us to ask any questions you may have.

  • What happens after Foundations?

    Once you complete The Foundations Program, you become a Foundations Graduate!

    Graduates are invited explore a large catalog of live and recorded classes led by Norman.

    Foundations Graduates are encouraged to continue their healing process beyond Foundations by practicing three times each week, either on their own or by taking Norman's live or recorded courses.

    In live classes, Graduates will have the opportunity to meet the many other incredible folks who are learning from Norman.

  • How soon will I feel the results? How will I know I'm getting "the right" results?

    The HōM modality is a slow process. You will likely experience it as a subtle process.

    Everyone's experience is individual to them. We've heard of dramatic results within a few days. For others, the dramatic changes happened after 3-7 years.

    We're here to help you. The coaching calls are a great opportunity to discuss progress and ask questions.