How You Will Begin

The Foundations Program

Once you become a member, you'll begin your journey by taking our flagship course, The Foundations Program.

Foundations is a four-week online course taught by HōM Founder Norman Allard. It is a prerequisite for every other HōM course, including every hour-long practice and all extended programs.

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.
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What You'll Learn

When you become a member, you'll start by completing the Foundations Program. During the program, you'll enjoy expert video instruction by HōM Founder Norman Allard and live virtual coaching from HōM Movement Coach Debra Whitehead.

Some minimal equipment is required for the program, including a study chair, two yoga blocks, and, optionally, a yoga mat. Check out Norman's recommendations on our Equipment Page.

After the Foundations Program, you'll be invited to join any of our hundreds of recorded classes and any live class. We can't wait to see you there!
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The Foundations Program

Your First Stop as a Member is the Foundations Program.
In it, There are Four Modules That 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.

  • Group Coaching Calls

    Receive live small-group support in virtual coaching calls.

  • Join the Community

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

Try a Free Preview

Get to Know Norman and the HōM Modality

There's no better way to understand the HōM modality than to give it a try!

We've set up a no-commitment free preview of The Foundations Program so you can get to know us before committing to membership.
Enroll in the Free Preview

Testimonials by HōM Clients

Learn How Hierarchy of Movement Has Helped Our Wonderful Clients

“[Norman Allard's Mind in Posture series is] changing my swimming and my drumming and my general well-being...my walking and my singing as well. And the list continues to grow!”

Jill Elkenberry

“[As a monthly member, I] am loving being able to take classes when I want[. Today I] went to the ropes class, [and] tomorrow [I] will miss class and will take it later in the day- you all have set it up in a way that really brings ease in terms of accessibility[. I] also am so appreciative of Norman’s knowledge and care for our bodies and his support for our wellbeing as I age and want to be strong, flexible and healthy.”

Monthly Member Jacqueline Muller

“I have been so impressed by the steps [Norman Allard] . . . takes us through in the courses. I find the verbal guidance and the sequence of postures and movements extremely effective in the posture course. ”

Longtime Student and Bodyworker Joanne Christensen

“I realized in the middle of [Mind in Posture #2] that my mind was holding a very subtle particular part of my neck totally stiff and that I had this . . . idea that the rest of my body was being held up by that spot, and it released in the class! Those Mind in Posture classes are awesome!”

Jungian Therapist Martha Harrell

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

Randy Tate

“This work creates a clearer pathway for my breath. It's unobstructed. So my tone is effortless and so much more confident. At age 75!”

HōM Student

“In addition to keeping me going now at 86, with this work, I live with No Pain! I garden, I do T'ai Chi, I walk and enjoy my body's movement indoors and out! Before beginning my work with Norm, I had considerable back pain. It is not only a pleasure, it instructs me in my daily reaches, [and bends] . . . Continual Cheers, applauses, for Debra and Norm. My guides and source of wisdom for my Good Life! ”

Ann Griffin

“Prior to seeing Norman I had a chronic condition which I managed for 28 years with frequent chiropractic, rolfing and massage therapies. Even with all those 3 modalities, I still had some symptoms. Then I met Norman. He gave me a few movements to do at home which I have done daily for 8 years now. Those movements freed me from having to get chiropractic rolfing and massage treatments. My chronic condition no longer plagues me. I also visit Norman monthly to get a tune up. Norman’s knowledge, at home therapies and his treatments are simply life changing. ”

David C.

“Heal & Restore was wonderful for me!! I felt totally balanced in my body. I felt so thoroughly, gently stretched—it was miraculous. Lately, all of the classes I have taken have spoken deeply and gently to my entire body. I am always changed after participating in one of Norman’s classes. ”

Virginia Lefever


Move with Awareness

As a member of Hierarchy of Movement, you will learn to move and breathe with intention.

Unsure if Hierarchy of Movement is Right For You?

Take this assessment to see if you're a good fit for our Foundations Program!

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.

    All of these post-Foundations offerings automatically unlock after completion of the Foundations program, and are included in your membership.

  • 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.