No Crunch Abs - V2 - 8 - Firm Abs, Open Heart, Power On

Just a little beefcake

No Crunch Abs - V2 - 7 - Firm Abs, Open Heart, Power On

How Strong Abs Support An Open Chest - Applied

Based on “Ribbons and Gentle Fingers” as taught by Alan Questel, GCFT®

As we learn to slow down and go inside during an ATM lesson, we start to want more and less. More time to go deeper and deeper into feeling for the ‘shadow side’ blocks that are so habitual they are invisible. Less tension to allow the breath to move the body.

Just as in yoga, we can approach an ATM lesson passively or actively: passively to soften muscles and, ideally, the deeper fascia between the muscles, and actively to develop and test strength, stamina, power. Passivity lends itself to curiosity, action directs us to practical application.

The very slow last week’s lesson was all about allowing the breath to open and close the ribs, lift the sternum and the spine behind it, fill the belly and rock the pelvis. The imagery of being externally drawn or guided contributed finding overall softness.

Now comes the practical, balance and strength training part. Let the abs kick in and connect.

Lying on your side of choice, or seated in a comfortable chair liberates the spine to arch and round, taking the pelvis, scapulae and head with it. It begins passively, allowing the breath to guide the sternum, upper back, public bone and low back. Then we do it again with active, engaged abs and feel the difference. Remember, a continually tensed muscle gradually weakens, so differentiating between active and passive is essential for actual strengthening.

The finale unites top and bottom, front and back, allowing the torso to rest on the pelvis, freeing the chest. And finding the stability in the spine to allow power to transmit into and out of the center.

Set Up:

• 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, in full power, sings of women who have no say in who they will marry.