String of Pearls/Solid Support -9 - Deeper Spine Side Bending
String of Pearls / Solid Support
Solid Support - 9 - Deeper Spine Spine Bending
Based on “Evening Class Notes 1977-1978: The Coachman” by Mia Segal and Gaby Yaron as taught by Julie Casson-Rubin, the “Half Ass Lesson” as taught by Alan Questel GCFT®, and AY508 by Moshe Feldenkrais
Think of this lesson as a yin/yang exploration of the spine. What closes on one side opens on the other
Side bending is an underdeveloped skill for many of us who, like I do, carry tension in our chests, shoulders and ribs.
This lesson is a continuation of the seated “Coachman” lesson, backtracking to further develop the yin and yang of side bending vertebral movement.
Side bending asks the vertebrae to close in on one side of the spine, and open on the other. At least the thoracic and cervical vertebrae, which have facets angled to slide vertically against each other. The lumbar vertebrae don’t like side bending at all - the facets are almost horizontal, stacking up atop each other rather than allowing bending. (see sidebar)
Image source: Douglas Chiropractic & Physiotherapy Clinic on Facebook
In the last lesson, we combined side bending with a twist. This action amplifies the yin and yang in side bending: the more one side compresses, the bigger opportunity for the other side to open. “Opportunity” is the operative word here, as I, for one, have a habit of inhibiting complete opening. Thus this concatenated lesson that goes back over the “pearl by pearl” side bending motion with an added focus on conscious expansion.
The beloved “half ass” lesson is our “opening exploration” vehicle. We covered it in Corner as a Cowgirl, part of the Grand Horizontals series, and in “Full Body Gardening.” This is the lesson where, seated with one sit bone on a chair and the other hanging out there, we really work that side bending. Deborah Bowes has a variation where a folded towel elevates one sit bone so both ischia remain grounded. Your choice, though the hanging free version is a better strengthener.
I’m also adding a little of the original Moshe Feldenkrais lesson, AY508, “On the Right Ischium,” where an uplifted arm accentuates the shoulder’s role in expanding side ribs and vertebrae.
Anatomy of the Spine - Nucleus Medical Media (0:56) - brief animation of spine in movement
Spine Anatomy Know Your Spine - Atlantic Spine Center (2:36) - another quick overview of the spine
Facet Joint Anatomy - Veritas Health (0:42) - view of how vertebral facets slide against one another
Set Up for Sitting:
Stable, flat-bottom, armless chair where knees and hips are level.
If you prefer to keep both sit bones on the chair, have a small towel that can be folded to lift your sit bone.
How you might feel after this lesson: All loosened up; Ribs flexible; Breath deep; Spine able to turn, twist, and double twist with ease; Legs comfortable in hip sockets; Shoulders open and relaxed; Neck long and fluid; Have eyes behind your head as you twist deeply; 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
Not exactly related but beautiful.