No Crunch Abs - V2 - 6 - Walk Like An Egyptian - Abs to Arms, with Head
Leslie Segar in Michael Jackson’s ‘Remember The Time’ music video (1992)
No Crunch Abs - V2 - 6 - Walk Like An Egyptian
Abs to Arms, with Head
The Chanukia/Candelabra Lesson For Supported Twisting and Lifting
This series began with a general survey of all the abdominals-to-body-part connection. From there, the extremities became levers for activating the abs from above (arms) and below (legs).
Last week we slowed it way down to feel, deeply, the relationships between the scapulae (shoulder blades) and the abs and the timing of the ‘ab grab’ for graceful movement flow.
This week, the slow exploration oozes onward, with the continuation of a variation of AY 18, the Candelabra lesson. The focus this week is on the “ab grab” timing that allows the most graceful and lightest movement of (the bowling ball of) the head and a supported, open chest. We will study the correlation of the lift of the chest, nose, belly and gravity, and how the ‘ab grab’ provides the extra power to lift the arms and legs.
Can’t forget our inspiring Sadie Marquardt
We will recap the first part of the candelabra lesson supine, with knees bent and arms at shoulder height, fingertips magnetized toward the ceiling. Remember, keeping the arms outstretched at shoulder height is imperative for protecting the shoulder socket and getting the most feedback from the scapulae. Keeping the fingertips extended towards the ceiling, palms facing the center line is also important for protecting the shoulders.
Moving forward, we round and lengthen the neck and upper back in coordination with the abs to lift the chest and glide the shoulder blades as the “Egyptian” arms roll up and down. Gradually, the arms extend outward as if there is a energy beam extending palm to palm. As the wrists twist up and down, the torso follows, and the ‘ab grab’ drives extra power to roll the arms and head.
The grand finale is another look at the Michael Jackson “Remember the Time” music video mashed up with “Walk Like An Egyptian” for many expressions of the connections of arms, head, hips and chest.
The Voice-O-Meter featured sounds this week:
Heart Sound: HAAAA, like a giggle or sigh of relief, releasing hate and making room for love
Lung Sound: SSSSSSSS, like wind in the dry autumn leaves, releasing grief and making room for courage
Science Nerd Candy Bowl - connecting the pelvis and scapulae:
How to Lift Heavy Weight Safely (3:04) Muscle and Motion - Not specifically related to this lesson, but good animation of the spine bending with proper head and pelvic positioning
Posture-Physiotherapist (1:41, Useful section starts at 0:43) Muscle and Motion - useful review on how the spine arches with head and pelvis.
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
The back muscles connect the pelvis to the scapulae. Source sciencedirect.com.png
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; Pelvis and shoulders connected; Clearer sensation of abs synched to the breath, chest, upper back and arms; Ready to let your hair get big and walk like an Egyptian.
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