Long Neck, Heavy Head - 7 - Hip Head Lift Continued

Long Neck, Heavy Heavy Head - 7 - Hip Head Lift Continued

Stacking, arching and bending the spine, on the side

Based on “Lifting arm and leg from side ” from “And the Head is Free” Series by Arlyn Zones, GCFT®

The spine stacks as a column when the low back releases and there is a clear line of force from the heel through the sacrum, up the spine to the head. The eyes hold the horizon and the jaw, ideally, is soft. But that’s not it’s only configuration. The spine can also arch like an archery bow, with the imaginary string running from the tailbone up to the back of the head, jaw soft to counterweight the skull, chest lifted and pubic bone rolling down between the legs. Arched, potential energy; stacked, stability.

This lesson, as presented by Arlyn Zones, is primarily focused on stacking the spine, using the feet and legs as spine extensions. Flexed feet press the femur into the hip socket and help align and compress the spine from the bottom up. The IT band also compresses when the feet flex, which relaxes the low back, an added benefit.

In side-lying, most of the spine is free to arch and stack without constriction. Grounding into the ribs and hip allows the spine some flexibility to side bend, a move that isn’t often emphasized, and can help loosen the spine. The more relaxed the torso and breath, the the deeper bend, and the more the head is free to follow the energy flow up and down the spine.

We will walk through the essentials of the series: the bear hug, seating the arm in the shoulder socket, balancing the weight of the skull with an open jaw, synching the jaw and pelvis. We will layer on using the arms and legs as ‘rudders’ to turn the hips and head - in both the 'usual’ and ‘that’s weird’ patterns. In the final sequence, side bending takes a twist into a very satisfying whole back arch/chest opener.

That last move is fundamental to an elegant “spiral to sit.”

This is another deceptively simple lesson that opens up into depths if your are attuned and curious. It’s a trance-inducer. Enjoy the relaxation to start your day, or the sinking into the floor to ease into evening.

Science Nerd Candy Bowl:

Set Up for a Side-lying Lesson:

  • Side-lying on a mat with support under ear/cheek so that the nose, breastbone and navel are in a straight line.

  • Optional padding if side-lying is hard on your hips and shoulders; also optional padding between knees for better leg-hip alignment

  • OR side-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.

“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... ”
— Moshe Feldenkrais, Alexander Yanai Number 359

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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LessonsJacki Katzmanpelvic floor, practical pelvic floor application, ribs, hip socket, breath, back and shoulders, hip to shoulder connections, long neck, long neck heavy head, arlyn zones, And the head is free