ABC and D of movement

Clients in my group classes often hear me offer the ABCDs to prepare them for moving. While there are many other valuable ways to prepare to move, this is very simple way to remember … and to remind yourself:

• Alignment: Bony landmarks and key relationships within the skeleton.
  • Big toe—inner leg line—pubis.
  • Tailbone as opposite end of spine to skull.
  • Collarbones spiraled upwards so that shoulder blades rest down the ribs.
  • Releasing and sensing your weight into the centre of the earth by relaxing your peripheral musculature.

• Breathing: inhaling and expanding; exhaling and condensing on a 3-Dimensional level.
  • Lungs as our relationship between our inner world and the external natural world
  • Lungs come from same embryological origin as our digestive tract. Lungs and our digestive system offer us life force (prana), so breathe deeply and with intention.
  • Cellular breathing: all cells take in O2 from blood and deliver CO2 and wastes back to heart/lungs.
  • NO breath holding as this leads to tension and diminishing life force

• Core support: inhaling and relaxing pelvic floor, transversus abdominals, obliques; exhaling and hollowing/tonifying these same tissues.
  • NO lock-n-load as this will bring excessive tension into your body.

Details: other details to help you move with ease and flow (see additional posts…)