ReCentering for Sports and Sanity - 6 - Balancing Top & Bottom/Front & Back/ Chest & Pelvis
Audrey demonstrates elegant alignment of chest and pelvis, front to back, top and bottom
ReCentering for Sports and Sanity - 6 - Stability By Balancing Top and Bottom/ Front and Back / Chest and Pelvis
Stability AND Flexibility to Go With The Flow
Adapted from “Gentle Fingers and Ribbons” lesson as taught by Alan Questel
‘ReCentering” has been exploring variations on ‘Center’, as in:
Left and right mirroring each other down the center line;
Sinking into the transition point in movement;
Feeling the wave-like motion of the spine as the core of movement;
Connecting the corners (shoulders and hips) to experience the center;
“Moving from the elbows” to bring attention to the core.
Add to that, now, deep centering and balancing of the torso’s top (chest) to bottom (pelvis) to stabilize the spine, flexibly: a review of the “Gentle Fingers and Ribbons” lesson.
Imagine ribbons drawing the sternum or pubic bone forward, while gentle finger presses against the sternum or lower back to bring them back relative to center.
This ‘ReCentering’ variation explores the internal diagonals from sternum to sacrum and the opposite diagonal from between shoulder blades to the pubis. These torso diagonals balance the front/back and top/bottom: flexibility within stability.
Set Up:
Sitting on a firm-bottom chair with knees and hips level (good if you want to explore these internal diagonals in gravity)
OR lying on your side, with support for your cheek and, if you like it, between your knees (to simulate the correct standing distance between femurs. Be aware - this is a one-sided lesson. Plan accordingly.
Audrey demonstrates the first set in this lesson: imagine a ribbon drawing the center of your chest forward, or a gentle finger on your spine helping arch your back.
The Voice-O-Meter sounds this week, chosen for their connection to corners:
Heart Sound - HAAAAAAA - releasing impatience and making space for love
Kidney Sound - CHOOOOOO - the sound of breath echoing through a long tube - forcing out cold, fearful energy and making space for gentleness and generosity
Triple Warmer - HEEEEEEEE - integrating the centerline down the entire body
Science Nerd Candy:
Review the details about the spine from the lesson notes for “Orchestra and Balcony 2”
Review workings of the lower abs from the lesson notes for “More Pelvic Floor
Review the pelvic floor and lower abs anatomy from the lesson notes for “More Pelvic Floor - 2-
How You Might Feel After This Lesson: Front/Back and Top/Bottom in easy alignment; Ribs open and flexible; Spine long; Breath deep and wide; Arms resting easily in shoulder sockets; Shoulder girdle - shoulder blades, clavicles - resting comfortably over upper ribs; Chest and pelvis connections highlighted; Ready for belly dancing, stirring pots, hitting golf balls, enjoying yoga twists, swimming and kayaking, skiing, sitting with Audrey Hepburn poise.
BY ZOOM New Students: Register here