Abs: No Crunch - Pelvic Wall 2 - Moon Rises Over Mountain (Peek-A-Boo Toes)
The image of the moon rising over the mountain colors this lesson. Relaxing into an imaginary ‘beach chair,’ bend the legs so that the toes ‘play peek a boo’ behind the knees. Lift the feet just enough that the toes peek over the knees. like the moon rising over the mountain.
No Crunch Abs - Pelvic Wall 2 - Moon Rises Over Mountain (Peek A Boo Toes)
“We do hard things simply”
Roll to Strengthen the Abs With Your Whole Back… and Feet
Based on “Abdominals 2” by Deborah Bowes, GCFP, PT, and “AY63” by Moshe Feldenkrais
This lesson strengthens - gently - using legs as weights
Deborah Bowes, GCFT® , PT, and creator of the “Pelvic Health” has a new series of lessons are deceptively unimpressive but undeniably powerful, and serve as a compliment or prequel to the Pelvic Health series. This systemic approach to strengthening the abs is designed to help the nervous system optimally reconnect and rebalance the the entire body.
The first lesson in the series spotlights how, through the abs, the breath connects the ribs and pelvis. Inhale, the abs relax as the diaphragm contracts downwards, pulling the back and front ribs and belly down and out. Exhale, the releasing diaphragm pulls and activates the abs, releasing tension in the back.
A critical insight of that lesson is how exhaling into the entire back gives the abs freedom to contract - and strengthen - with ease. (If that makes no sense, do the lesson!)
This lesson continues the strengthening, bringing the legs and psoas muscles into the action.
The psoas connect the top of the femur through the pelvic floor to the spine to enable to thigh to lift while stabilizing the spine. It also, according to Liz Koch, author of “Stalking the Wild Psoas: Embodying Your Core Intelligence.” serves as an exquisite sensory organ connecting the ground to heart and everything in between. (See ReThinking the Psoas With Liz Koch blog post.)
The lesson develops from a review of Lesson 1 into a game of footsie “peek a boo” or, perhaps more poetically, “moon rises over the mountain.”
Lying back in the ‘beach chair” position with torso propped up by elbows, place the legs so that the toes hide behind the knees - even when rolling the pelvis ever so slightly to lift the foot. (Hint: this leg alignment ensures that the femur rests optimally in the hip socket.) Lift the feet just enough for the toes to peekaboo over the knees. like the moon rising over the mountain. The weight of the legs and support of the back give the abs a safe way to develop whole-body power.
Note: This can be a workout if you let it. Legs are heavy; please focus on distributing the work body-wide to protect your back. Take it slow. Rest between each gesture. If it’s too much, do less. If less is still too much, work in your imagination only. Take any support you need to be comfortable. Remember - pain = no learning.
Set Up:
Lying and sitting on a mat on the floor. Take any support you might need to sit comfortably in the “beach chair” position. That might mean sitting on a little height, or maybe elevating the feet.
Or seated on a flat-bottom chair with feet supported, even slightly elevated
Science Nerd Candy: It’s back to a look at the abs as a reminder of how these muscles function to hold in the squishy stuff and hold up the torso. Ignore any references to crunches!:
How the Iliopsaos Muscles Work Muscle and Motion (“what you need to know clip” to the left)
Abdominal Muscles Muscle and Motion (little dough boys)
Abdominal Bracing: Muscle and Motion (little dough boys construct the abs
How You Might Feel After This Lesson: Deeply relaxed; Connected from head and jaw to pelvis; Clear on any parasitic movements between legs and head, with strategies to gradually undo those patterns; Taller, straighter and more supported in the gut; A little more accepting of belly flab if there are firm muscles beneath (my personal); Better prepared to move onto the pelvic floor explorations.
BY ZOOM New Students: Register here