A Glimpse of Leg, A Hint of Hip - 1 - Leg Circles

“The Graduate” poster

A Glimpse of Leg - 1 - Leg Circles

Getting Deep into the Hip Socket

A Variation of “Leg Circles” as taught by Arlyn Zones in “The Flexible Chest” and AY 244

A Glimpse of Leg, a Hint of Hip. This is a brief, evolving series inspired, unconsciously but gradually, by several students and sister teachers preparing for or recovering from hip surgery.

The hip’s ball and socket joint, Acetabulum, allows motion and gives stability needed to bear body weight. The socket area (acetabulum) is deep inside the pelvis. The top of the longest bone in the body, the thighbone (femur in anatomy talk) is the ‘ball” that rolls around in the socket.

Fun Fact: the hip has a ring of rubbery fibrocartilage around the rim of the acetabulum, which deepens the hip socket and acts as the suction seal of the hip joint.

The joint is part of the whole pelvic floor region, and gaining sensitivity to it is a key to activating the entire pelvic floor region for strength and stability.

Hip Socket Acetabulum - source:https:::www.bostonorthoandspine.com:.png

“Leg Circles” asks us to consciously to figure out where “all parts are” as we feel ourselves in movement in space. That means the ribs, shoulders, shoulder blades, entire spine in addition to the legs in the hip’s ball joint. It offers a glimpse into the distinctive movements in the legs and feet that are more obvious from the belly.

The opening position is seated on the floor or chair, leaning back to support the torso on hands or elbows - as if you were lounging in a low beach chair - with legs long. Begin by circling one leg, the other, both together, both apart. Then roll over onto your tummy to feel what its like to change up the vibe. Same thing: one leg circles, the other, both together, both apart, but from the prone position. The finale is a whole body move to look over your shoulder at your feet.

I’m planning to add in a few moves that will one day develop into my favorite, but challenging-to-teach move: spiral to sit.

Set Up:

• Sitting with hands back and lying prone on the floor.

• OR sitting at the edge of a flat-bottomed chair, knees and hips level

•  Note: You may want a blanket or bolster to support hips in sitting and to pad the belly/hips when lying prone. We will be sliding feet so you may want to remove socks for less friction

Science Nerd Candy: A quick review of the hip socket may interest some. These videos are clear and brief. I turn on the caption and run at 2x.

• Anatomy of the Knee Joint – Rodale Seachrest - (10:57) There’s a whole lot going on in the knee.

• Hip Anatomy – Animated Tutorial – Rodale Seachrest (9:44) Big joint, big bones, big veins and nerves. But not too complicated, really.

How You Might Feel After This Lesson: Completely loosened up; Enjoying your smoothest hip joint movements; Connected from tip to toe; Clear on relationships between ankle, knee, and hip joints, and how to consciously coordinate their movement; Attuned to your unique hip socket configuration and how it works for you; Ready for the next series.

BY ZOOM New Students: Register here