Like A Natural Woman - 10 - More Glutes, More Floor

Like A Natural Woman - 10 - More Glutes, More Floor (the headlight lesson)

Find support and balance - Use what you got; let the big muscles do their thing

Based on “Balancing the Buttocks” as taught by Deborah Bowes, GCFT® in “The Pelvic Floor: Discovery, Integration and Power”

Hands on hips - in kneeling - clarifies glute balance

Balanced glutes are indicators of a balanced pelvic floor. And all the body sitting on top of the pelvis. Glutes attaches to the pelvis, which in the average female, accounts for 16% of the total body weight..

This variation of the candelabra lesson has us lying, sitting and kneeling to test the relative power of our left and right glutes, and sense how the glutes connect to the feet.

it also works in different planes to gradually build strength. We begin supine, roll onto tummies briefly (optionally), gradually sit and even kneel, if you are up for it. Alternatively, sit on a stool or skip the kneeling part. All Good. The headlight reference? in the kneeling section, we will use our ‘headlights’ to clarify our glute balance.

Science Nerd Candy Bowl: we’ve covered it

Set Up:

  • Lying on your back on a mat with the support you like for your head and back

  • Extra padding for prone and kneeling segments

  • Something for ‘headlights’ - a pair of knitting needles, chop sticks, pencils

  • Sitting on a flat bottom chair with knees and hips level

How you might feel after this lesson: Got your groove on, girl!; Pelvis and shoulders connected; Clearer sensation of pelvis rocking with the breath; tuned into your root chakra/pelvic floor; Open to the relationship between breath, pelvis, glutes and ring muscles; Aware of the subtle ring muscle coordination of the eyes, nostrils, lips, palms and soles of feet; Able to twerk, if you wanted.

If you have a Wednesday 9:30 am or 6:30 pm class registration, keep using it. If you were registered for the 12:00 pm Wednesday session, you’ll need to register. Registered, paid students receive the lesson recording link on Thursday. $40/month; $15/single lesson. PayPal or Venmo to jackisue@aol.com. Or check to Jacki Katzman, PO Box 116, Bethlehem, NH 03574

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LessonsJacki Katzmanlike a natural woman, spine, pelvic floor, legs to chest, breath, ay97, feet to pelvic floor, candelabra variation