ReCentering for Sports and Sanity - 4 - Meeting in the Center: Diagonals Front and Back
ReCentering for Sports and Sanity - 4 - Meeting in the Center: Diagonals Front and Back
Connecting the Corners to the Centerlines
A variation on the “Four Corners” Lesson
There’s the centerline that runs down the spine, mirroring left and right. A less, but interesting, line mirrors front and back - last week’s consideration.
This lesson hones in on the same-side (homolateral) and opposite-corner (diagonal) relationships to the center lines, both left/right and front/back. When the connections to center are clear and the hips are grounded, the upper body can move freely without falling out of the pocket. Same benefits on the dance floor as you are perfectly positioned with your dance partner’s feet (hips and shoulders), transmit the full impact of your backswing onto the ball, and hold a clean line in the water.
This is one of those essential lessons I like to return to regularly. You might remember it as the “bungee” lesson, where the game was to connect a bungee cord from the shoulder-to-opposite-hip and shoulder-to-same-hip without distorting the line. This time, try focusing on where the bungee crosses the left/right center line, AND how to balance the front and back weight of the body at the same time. Does one diagonal cross higher than the other? Is it easier to balance front and back when the body is arched or rounded? Do your diagonals cross in the center? All fascinating explorations.
Set Up:
Lying supine on a mat on the floor or sitting on a firm bottom chair
Domino Santantonio covers Cyndi Lauper - centerline firm as she goes for the crash
The Voice-O-Meter sounds this week, chosen for their connection to corners:
Lung Sound - SSSSSSSSSSSS - the sound of wind in dried leaves - releasing grief and making space for courage
Kidney Sound - CHOOOOOO - the sound of breath echoing through a long tube - forcing out cold, fearful energy and making space for gentleness and generosity
This exercise animation that may appear unrelated, but actually demonstrates key movements in a different orientation:
Bird Dog Exercise | Improve Your Core and Balance, Muscle and Motion: (1:18) Shows the movement of the shoulder blade and pelvis as shoulder blades slide upward and low back curls. Try translating this movement to supine (lying on your back.)
How You Might Feel After This Lesson: Aware of how the ‘corners’ relate to the center line and how to better balance left/right, front/back; Tuned into the ribs assist in left/right, front/back balance; Connected through the entire torso; Ribs open and flexible; Breath deep and wide; Arms resting easily in shoulder sockets; Shoulder girdle - shoulder blades, clavicles - resting comfortably over upper ribs; Torso supported by pelvis, chest free to adjust as needed; Ready to swing; Ready to reach; Ready to Rock!
BY ZOOM New Students: Register here