Like A Natural Woman - 5 - Arms and Legs to Floor - A Candelabra Lesson continued
Like A Natural Woman -5 - Arms and Legs to Floor
Using the ends to find relaxation in the center
Another Chanukia/Candelabra Lesson variation for Pelvic Floor Awareness
Some are surprised to learn that, for most of us, the issue with the pelvic floor isn’t that it’s too loose. It’s that it’s too tight, and thus weak.
We want to consciously allow pelvic floor to consciously relax so that we can eventually strengthen. This lesson uses the weight of the arms and legs to amplify the sense of relaxation and opening - and - to sense into the moment when you begin to activate the system.
In this variation, we seek same-side and diagonal connections from the arms and legs to the pelvic floor. The connections develop quietly, but powerfully, as arms and legs release open and then slowly come towards the center to close. As they do, the entire pelvic floor system - the inner thighs, the lower abs, the glutes and the ring muscles of the colon, ureter and vagina begin to kick in.
This is a supine, lie-on-your-back lesson. It will be slow and meditative. Start with arms in the ‘candelabra’ or ‘paddleboat’ position. The head comes along for the ride. Then add in bent knees dropping to the side and back to center. In the middle, the pelvic floor relaxes on the inhale and stays relaxed as the rest of the system kicks in.
Science Nerd Candy Bowl - repeated from previous lesson, connecting the pelvic floor and scapulae:
External Oblique Anatomy and Movement: (1:06) Muscle and Motion - obliques in motion
Twist Yoga Poses: Active Twist vs. Passive Twist | 3D Yoga Anatomy (2:21) Muscle and Motion - obliques in action
Shoulder Blade in Motion: Shoulder Series, Part 4 (3D Animation) (2:35) Anatomy Lab - Sections 2&3 applicable to this lesson - shows back and neck muscles connected to scapulae
Set Up:
Lying on a mat on the floor with knees bent and arms extended at shoulder height, with support for head and knees as needed
OR sitting on a firm chair with knees and hips level, with possible support for arms at shoulder height
How you might feel after this lesson: Got your groove on, girl!; Stronger, more awake lower abs, with a low back that releases, and a pelvic floor that supports; Pelvis. femurs and shoulders connected; Clearer sensation of pelvic floor muscles synched to the breath, chest, and legs; Ready to reach out and feel inspired.
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