No Crunch Abs - V2 - 7 - Firm Abs, Open Heart (Gentle Fingers and Ribbons)
No Crunch Abs - V2 - 6 - Firm Abs, Open Heart
How Strong Abs Support An Open Chest
Based on “Ribbons and Gentle Fingers” as taught by Alan Questel, GCFT®
This series began with a general survey of all the abdominals-to-body-part connections. From there, the extremities became levers for activating the abs from above (arms and shoulders) and below (legs). Time for a practical application: using the abs support an open chest and, perhaps, creating space for the heart.
We’ve explored the “Gentle Fingers and Ribbons” lessons, one of my favorites, several times before. In the Hippie Chicks series, it was a vehicle for raising the chest. It was a meditation vehicle early in my teaching.
This lesson is about feeling into the support the abs give the upper back and shoulders, allowing the torso to rest on the hips, freeing the chest for deep inhales and exhales. The spine also comes into play as the abs support the vertebrae to stack up for an aligned back.
Part of our focus will be on the sensed fascial connections between the pelvis and upper body. Pioneered by Tom Myers, tensegrity is the school of thought that fascia and soft tissue system work in relation to our skeleton; the fascia move the whole-body skeletal framework to enable adaptive movement. Strain a tensegrity structure and the imbalance will get distributed all over the structure. Unless there’s a block or constriction somewhere that results in pain or strain.
Biotensegrity applies this approach to the body. As we well know, low back pain may come from the foot, ribs or shoulder. We will put this model to use as we let the abs support a balanced system.
Lying on your side of choice, or seated in a comfortable chair, our imaginary perfect practice partners invite us to expand the heart and spine between the shoulder blades by gently guiding the sternum and spine to open, first horizontally and then upwards. The low abs and low back practice rocking with the breath for smooth movement and some strengthening. The spine is also engaged: when the low back softens and the abs are working, the vertebrae arrange themselves in good alignment.
The finale unites top and bottom, front and back, allowing the torso to rest on the pelvis, freeing the chest.
Can’t forget our inspiring Sadie Marquardt
Side lying on a floor mat, head supported, knees drawn up
You will want some head support that allows your neck to align with your sternum. If your chin is too high put more support under your ear; if chin too low, support the jaw
You may want support between the knees so the thighs are aligned with the hips
OR - sitting on a firm, comfortable chair, knees level with hips.
How You Might Feel After This Lesson: Open Ribs, Front, Back, Side to Side; Deep breath; Chest to Pelvic Floor connection; Taller and leaner; Balanced side to side and top to bottom; Active pelvic floor; Chest circles with steady hips; Improved bending and twisting for golf, kayaking, swimming, skiing, yoga; Lifted chest for poised and comfortable sitting; All around alignment.
If you have a Wednesday 9:30 am or 6:30 pm class registration, keep using it. Registered, paid students receive the lesson recording link on Thursday. $40/month, $15/single lesson. PayPal: jackisue@aol.com Venmo: . Or check to Jacki Katzman, PO Box 116, Bethlehem, NH 03574
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Angelique Kudjo sings from the heart.