String of Pearls/Solid Support - 12 - Rolling The Strand From The Top
Moving the spine from the top down, with eyes
String of Pearls / Solid Support
Rolling The Strand From The Top
Based on a variation of “Flexors and Extensors” by Moshe Feldenkrais
Hunching feels bad and doesn’t do the lowe back much good
Time, technology and gravity all contribute to slumping. And slumping in the chest means, often, a misaligned spine.
Extending the spine gives the middle-upper back vertebrae the stability to hold up the torso and to help the lower abs stabilize the lower back.
The lesson is a continuation of the now-familiar “Flexors and Extensors” lesson. Last week, the emphasis was on elongating the spine along the vertical axis. This week we add a slight diagonal to sense how the diagonal movement flows through the spine, where the flow catches, and how to use the upper back wisely.
Bringing the middle back into play can be a game changer for opening the chest and lifting the whole torso off the pelvis. It might make you a little taller.
The Voice-o-meter is part of the plan, using sound to help sense even the tiniest twinges of tension. And we will look into how coordinating the spine and eyes adds grace to movement.
Diagonal forces - how the body is built to support itself. Source: source http://www.discovermovement.com
We will go very slowly to feel the connections from vertebra to vertebra. Slowing the movement allows us to feel how the ribs, abs, and legs rearrange themselves when activating the diagonals. Also, bringing mindfulness to the low back and the SacralIliac joint gives important feedback on the stress points that activate irritation/pain.
Download the “Healing Sounds” chart here
Science Nerd Candy Bowl: See previous lessons
Set Up:
Lying supine on a mat
Alternatively - Seated on a flat-bottom, armless chair with knees and hips level
“Pure music is as big as space.
It is the secret of allowing the pure sound of the universe to flow through you.”
How you might feel after this lesson: All loosened up; Ribs flexible; Breath deep; Spine able to turn, twist, and double twist with ease; Deep state of near-trance relaxation; L O N G; connected from toe to tip, including everything in between; Legs comfortable in hip sockets; Shoulders open and relaxed; Neck long and fluid; Strong supported twists for sports, driving, and performing.
New Student Registration for the series. Continuing students use ongoing login. $40/month or $15/individual class. PayPal or Venmo: jackisue@aol.com. Or Jacki Katzman, PO Box 116, Bethlehem, NH 03574
Going for wordless horizontal music. A short piece by Ruth Mendelson.