Long Neck, Heavy Head - 8 - Swoop Head Like a Pendulum
Long Neck, Heavy Head - 8 - Swoop Head Like a Pendulum
Sitting, rolling the head in circles to release shoulders, neck, breath
Based on “Head Rolls Sitting” from “And the Head is Free” Series by Arlyn Zones, GCFT®
One of the Feldenkrais Method principles is ‘don’t define.’ Don’t define your limits, your strengths, your problems; doing so only boxes you in. That priniciple extends to using the Method to ‘solve’ problems by applying the 'exact’ lesson to address your concern. In fact, changing your focus, getting curious, and being challenged often lead us exactly to the place we wanted to be.
“Audrey with her tipped head balancing a giant hat is this lesson’s image for a reason.”
“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... ”
In this lesson, as presented by Arlyn Zones, we sit - cross-legged at the start, then side-saddle as the lesson progresses - which is already a mix up from our usual body-to-the-ground position. Sitting puts us in a different though familiar relationship to gravity. Our upper bodies move unbound from the base of the spine to the top of the head. That’s the freedom we seek in this lesson.
“Head like a pendulum” is how Moshe Feldenkrais describes the swing of the head from ear to shoulder in half and then full circles. It is a complex move; the whole spine side bends, rounds and arches to counterweight the head as it rolls in circles above the body. We begin centered, with sit bones balanced, but move into increasingly off-center balance by side-sitting.
Going slow is the key to this lesson. Give yourself the time to adjust to each change in orientation. Let the head sink. Relax the shoulders as they rotate towards the rolling head. Allow the ribs to absorb the side-bend. Use the sit bones to balance the shifting weight. Use your breath to fully arch and round your back. Amplify the head circles and rib opening by guiding the rolling head with your arm. (Audrey with her tipped head balancing a giant hat is this lesson’s image for a reason.) Release your jaw to let the head circle more deeply.
So many subtleties to focus on. And so much relaxation when you roll up from the final rest. Kaleidoscope eyes are pretty much guaranteed. It feels great.
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
In this lesson we will sit cross legged, side like above, and standing on knees
Set Up for a Crossed Leg, Side Sitting Lesson, and Kneeling Lesson:
You might want a rolled blanket or cushion for sitting cross legged and side sitting
You might want some padding for standing on your knees
Alternatively, sit on an armless stool with a flat bottom, knees level with hips
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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