Like A Natural Woman - 7 - Lift a Leg a Little
Mary J. Blige “Natural Woman” video backup singers demonstrate leg movement independent of breath, with long, long spines
Like A Natural Woman - 7 - Lift a Leg a Little
Finding the long back and independent breath to support a free pelvic floor
Based on “AY 97 Optimal Lifting of the Knees” by Moshe Feldenkrais
Back support enables the pelvic floor to kick in when needed
Unnecessary tension is tiring and potentially injurious. In Feldenkrais language, excess muscle engagement is called ‘parasitic’ movement. An example: using the neck, jaw, ribs or back to help lift the legs. They really don’t need to help. However, with aligned breath, abs, and pelvic floor, a lot of excess movement just disappears.
This is another lesson using the weight of the legs to help strengthen the abs and pelvic floor. This time by slowly lifting the knees, allowing the feet to follow, and tracking how the back, breath, abs and pelvic floor adjust until lifting is effortless and graceful. One leg, the other leg, both legs, both feet swaying a little side to side. That’s it. And we may not get all the way through.
How we use the spine to support the abs and pelvic floor is a fundamental aspect of this lesson. The spine’s ‘strong support’ configuration, where the vertebrae are stacked, the low back is relaxed and the neck is long, comes into play here. Moshe emphasized the stacked, elongated spine in the original text. Deborah Bowes, curator of several pelvic floor series, selected this lesson for the second series, emphasizing the connection between a long spine and the rest of the pelvic floor system. And so shall we.
Science Nerd Candy Bowl: coming back to some favorites that become more meaningful with each review
Target Your Rectus Abdominis with 3 Ab Exercises (useful up to 1:45)
Hanging Leg Raises (shows relationship of psoas from femur to spine to help elucidate ‘spine as pyramid’)
Abdominal Bracing (A review of the abdominal muscles’ structure, with an animation of this lesson’s centerpiece movement at 2:42)
L'ilio-psoas ou psoas-iliaque (French, shows psoas’ connection from leg to spine - a theme this week - in sit ups)
Take this one slowly. The lesson is simple, but also challenging. The connections between leg, hip, chest, and head (including neck and jaw) may be surprising and frustrating. Good thing you are starting now!
Set Up:
Lying on your back on a mat with the support you like for your head and back
You might want something a little slippery behind your head
Sitting on a flat bottom chair with knees and hips level
How you might feel after this lesson: Long; Relaxed; Softer,; Lighter; Spine to pelvic floor connection clearer; Ready to step dance or stomp or dance a little jig to the bagpipe and drums of Albannach, who played a great show for Catamount Arts at Dog Mountain.
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
For new student registration, Click Here
A very classy Mary J. Blige and sisters in white perform "Like a Natural Woman"