Like A Natural Woman - 8- Pelvic Floor Makes Legs Lift Lighter
Mary J. Blige “Natural Woman” video backup singers demonstrate leg movement independent of breath, with long, long spines
Like A Natural Woman - 8 - Pelvic Floor Makes Leg Lifting Lighter
Legs lift lightly when the pelvic floor is working wisely
Based on “AY 97 Optimal Lifting of the Knees” by Moshe Feldenkrais
Back support enables the pelvic floor to kick in when needed
When I first tried this lesson in Deborah Bowes’ second pelvic floor series, I didn’t understand what the lesson was about, let alone why she selected it for strengthening the pelvic floor.
But I’m older now. After many rounds of spine study (String of Peals/Strong Support), abs development (No Crunch Abs 1 and 2), Walking (About Walking) and several times through the various pelvic floor explorations by Deborah, Mara Fusera and others, I get it.
The mystery revealed for me - the big aha - is the relationship between the dome of the pelvic floor muscles and the arching/releasing of the lower back and neck vertebrae. The low back and neck arch as the pelvic floor softens. The low back and neck release as the pelvic floor domes. An inverse relationship.
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. The teaching tool is the lifting leg; its weight helps rock the pelvis forward to set up th and spotlight e stable spinal configuration.
Moshe emphasized the stacked, elongated spine in the original text with (the once mysterious) instructions to let the head slide away from the shoulders and the shoulders away from the ears to amplify the locked-in spinal shape. He also concentrated attention on the chest, for, I believe, the same reason.
Layering on connection to the pelvic floor is where we will take this lesson. In fact, we will go off script a little to sense out the connections in side lying.
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
Have additional head support for the side-lying part
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
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A very classy Mary J. Blige and sisters in white perform "Like a Natural Woman"