Long Neck, Heavy Head - 10 - Stack the Spine, Align the Ribs
Long Neck, Heavy Head - 10 - Stack the Spine, Align the Ribs
Lifting the chest from below and behind
Based on “Skewering the Spine” from “And the Head is Free” as taught by Arlyn Zones, GCFT®
“We do the movements just to test ourselves if we are sleeping or are awake. That means [to distinguish] if we are able to pay attention, to do what we want, or if something inside of us, by itself, does what it wants. In other words, we are trying to stop being machines, but rather to become something closer to being a human that has awareness, knows what he is doing, and does what he wants... ”
This series has explored the interconnections between the spine, spine and shoulder blades (hug lesson), head and tailbone (arching lesson on side), jaws and pelvis (slide jaw lesson), side bending and head circling (seated audrey’s hat lesson), hip and shoulder sockets connecting through the spine, with all the lessons referring to each other as we progress. Each apparently simplistic lesson has been a surprisingly deep dive.
In this last lesson of Arlyn’s “Head Free” series, we explore a variation of the lessons Moshe Feldenkrais described as “jelly pudding,” or “jello” in the American vernacular. Stack the spine, keep the chest soft and breath easy, shake from the heels and the tummy shakes ‘like a jelly pudding.’ That jiggling lets you know you are doing it right: the optimal balance of spinal support and total relaxation.
Lying supine, the lesson starts with a press up from the heels to lock the legs into the hip socket, as we did in the ‘modern dancer foot’ lesson and stack up the spine. We hold that stacked configuration throughout; feel the spine’s support and power. We play with different tilts and tips of the pelvis, with the now-standard rocking and rolling actions, to sense possible side-to-side preferences. And we try different arm positions - out to the side, lifted to the ceiling, hands intelaced behind the head, over head on the floor - to affect the lift of the chest.
Tempo and rhythm are tools for breaking and creating patterns. Messing with speed plays a role in this game. Speeding up with ease is a challenge, but hopefully not a stressor that takes you out of learning mode. Make a few mistakes! Mistakes are the key to neuroplasticity and learning.
The finale, as Dr. Feldenkrais describes it, is the sensation of the ribs supported by and and hanging off the spine. Breathing is easy. The head balances atop the spine. Kaleidoscope eyes are pretty much guaranteed. And rolling to sit is ever-increasingly elegant.
Science Nerd Candy Bowl:
Biomechanics of the spine: lateral flexion - @AnatomyApp (0:47) what we will be doing, except that the floor will be in the way
Human Anatomy Explained: The Ultimate Guide of Cervical Spine Movements -@Anatomy.app (1:53) - animation of the front, back, side to side and twisting motion of the cervical spine
Cervical Spine Anatomy Animation: Veritas Health (2:45) Useful descriptions of the unique characteristics of each cervical vertebra
Set Up for a Supine Lesson:
On a mat with padding for head and knees as works for you, so neck and long back have room to open up and flatten
OR sitting in a level, stable, armless chair, with knees and hips level
How you might feel after this lesson: Looser all over; Longer; Open; Breathing deeply; Relaxed jaw, shoulders and neck; Upper back massaged; Ribs released; Possible realignment of legs in hip sockets, arms in shoulder sockets; Able to let head be heavy and neck long; Able to support the head from deep in the spine; Spaced out - another trance-inducing lesson.
Wednesday 9:30 am or 6:30 pm class registration, keep using it. If you were registered for the 12:00 pm Wednesday session, you’ll need to register. Registered, paid students receive the lesson recording link on Thursday. $40/month; $15/single lesson. PayPal or Venmo to jackisue@aol.com. Or check to Jacki Katzman, PO Box 116, Bethlehem, NH 03574
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