Like A Natural Woman - 9 - Glute Grab and Breathe
Like A Natural Woman - 9 - Glute Grab
Find support and balance - Use what you got; let the big muscles do their thing
Based on “The Half Ass Lesson” as taught by Julie Casson Rubin, GCFT®
Back support enables the pelvic floor to kick in when needed
Bring it into gravity. This will be a supine lesson with some chair sitting. The goal is to strengthen the pelvic floor in coordination with the glutes, and to do so while breathing easily.
The gluteus maximus is the heaviest and largest muscle in the body. The gluteus maximus is twice as heavy as the gluteus medius muscle and 27% heavier than the second heaviest muscle in the body. It attaches to the pelvis, which in the average female, accounts for 16% of the total body weight..
Those big, strong glutes suspend the pelvic floor and have a direct impact on its flexibility and strength . The gluteus muscles counterbalance the pelvic floor. If the pelvic floor muscles are weak, so are the gluteus muscles. If the glutes are overdeveloped, they can pull the sacrum too far back and create long-term pelvic floor weakening.
The ‘half ass’ lesson, in this interpretation, connects the glutes, pelvic floor and breath to help balance and coordinate whole body movement. As in last week’s lesson, we will, as Moshe did, emphasize 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 for easier, freer breath and uplifted posture. Yes, it’s about the glutes, but lifting “your tips” is a useful side effect.
Science Nerd Candy Bowl: coming back to some favorites that become more meaningful with each review
Muscle Anatomy Of The Hips & Buttocks - Everything You Need To Know - Dr. Nabil Ebraheim (good review of the musculature, better without the audio)
Muscles of the Gluteal Region - Part 1 - Anatomy Tutorial (Anatomy Zone)
Muscles of the Gluteal Region – Part 2 – Anatomy Tutorial (Anatomy Zone)
Les muscles de la hanche : petit fessier, moyen fessier (French titles, but great animation of muscle movement)
Grand fessier; tenseur du fascia lata, deltoïde fessier (muscles de la hanche) (French titles, but great animation of muscle movement)
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: 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
For new student registration, Click Here
Angelina Jordan - never heard of her but this gentle, breathy interpretation is an inspiration to let the glutes hold up the chest for freedom