No Crunch Abs V2 - 2 - Moon Rises Over Mountain (Peek-A-Boo Toes)
The image of the moon rising over the mountain colors this lesson. Relaxing into an imaginary ‘beach chair,’ bend the legs so that the toes ‘play peek a boo’ behind the knees. Lift the feet just enough that the toes peek over the knees. like the moon rising over the mountain.
No Crunch Abs - Pelvic Wall 2 - Moon Rises Over Mountain (Peek A Boo Toes)
“We do hard things simply”
Roll to Strengthen the Abs With Your Whole Back… and Feet
Based on “Abdominals 2” by Deborah Bowes, GCFP, PT, and “AY63” by Moshe Feldenkrais
This lesson strengthens - gently - using legs as weights
Deborah Bowes, GCFT® , PT, and creator of the “Pelvic Health” has put together a deceptively unimpressive but undeniably powerful compliment or prequel to her Pelvic Health series. This systemic approach to strengthening the abs is designed to help the nervous system optimally reconnect and rebalance the the entire body.
The first lesson in the series is a whirlwind tour of the connections between the abs, the breath, the torso, and the diagonal and vertical lines of force that transmit movement upward and ground stability down. A critical insight of that lesson is how exhaling into a rounded back releases the low back and gives the abs freedom to contract - and strengthen - with ease. (If that makes no sense, do the lesson!)
This lesson continues the strengthening, bringing the legs and psoas muscles into the action.
The psoas connect the top of the femur through the pelvic floor to the spine to enable to thigh to lift while stabilizing the spine. It also, according to Liz Koch, author of “Stalking the Wild Psoas: Embodying Your Core Intelligence.” serves as an exquisite sensory organ connecting the ground to heart and everything in between. (See ReThinking the Psoas With Liz Koch blog post.)
The lesson develops from a review of Lesson 1 into a game of footsie “peek a boo” or, perhaps more poetically, “moon rises over the mountain.”
Lying back in the ‘beach chair” position with torso propped up by elbows, place the legs so that the toes hide behind the knees - even when rolling the pelvis ever so slightly to lift the foot. (Hint: this leg alignment ensures that the femur rests optimally in the hip socket.) Lift the feet just enough for the toes to peekaboo over the knees. like the moon rising over the mountain. The weight of the legs and support of the back give the abs - and the psoas beneath them - a safe way to develop whole-body power.
Note: This can be a workout if you let it. Legs are heavy; please focus on distributing the work body-wide to protect your back. Take it slow. Rest between each gesture. If it’s too much, do less. If less is still too much, work in your imagination only. Take any support you need to be comfortable. Remember - pain = no learning.
Set Up:
Lying and sitting on a mat on the floor. Take any support you might need to sit comfortably in the “beach chair” position. That might mean sitting on a little height, or maybe elevating the feet.
Or seated on a flat-bottom chair with feet supported, even slightly elevated
Science Nerd Candy: It’s back to a look at the abs as a reminder of how these muscles function to hold in the squishy stuff and hold up the torso. Ignore any references to crunches!:
How the Iliopsaos Muscles Work Muscle and Motion (“what you need to know clip” to the left)
Abdominal Muscles Muscle and Motion (little dough boys)
Abdominal Bracing: Muscle and Motion (little dough boys construct the abs
How You Might Feel After This Lesson: Deeply relaxed; Connected from head and jaw to pelvis; Clear on extra tension between legs and head, with strategies to gradually undo those patterns; Taller, straighter; Able to do this strengthening movement correctly on your own.
BY ZOOM New Students: Register here
Sadie Marquandt in a solo performance with master drummer David Hiojosa. Scroll to the 2:00 minute mark for a preview of this lesson (in the poetic sense.)