CORE RESTORE METHOD | Lesson 6 | Bird - Dog Workshop + Reader's Digest

Published: Fri, 05/18/18

Hey ,

Last week of classes in this Core Restore session - holy, time flies!

Registrations for the next set are still open (at the time of writing this) and live here.

Here is what we've covered in this session:

Moving From The Hip:

Welcome to your first Core Restore e-lesson.

Our goals are lofty; our time together time is short.
Weekly follow up e-mails are designed to supplement your mat practice; to expand your understanding of core; and to deepen your knowledge and felt sense of the body.

Moving Forward Safely + Stress, Muscle Recruitment, and Movement:

One of the most common questions I hear is,

"I hurt.
How do I move forward safely without re-injuring myself?
Can I actually strengthen safely?"

This week we are going to address this and many other questions that arise around chronic tension, fatigue, and pain.

Proprioception For Pain Relief + Better Function

This week we focused on finding + engaging the gluts - in addition to our "move from the hips" motto - and many students have struggled with isolating / triggering gluts.

So before we delve into today's topic - which is balance + propioception - let's take a look at our sitting habits.

Front to Back or Where the HIP FLEXORS live

This week our theme has been "front to back," as in "what is the relationship between the front and the back of my body, and more specifically, between the muscles at the front and the back of my hip joint?"

Let's start with a review what we have covered thus far:

Psoas. Clam Shell. Hip Rolls.

Before we delve in to today's fascinating topic a gentle reminder that next week is our last week of classes for this Core Restore Session.

Registrations for the next Core Restore set live here.
I aim to start promoting this next set of classes come Sunday, so if you intend to stay with the class please grab your spot soon-ish, before they all fill out (you know how fast that can happen!)
This will also be the last Core Restore Method session before summer break:)

This week we've put everything we have practiced in the last 6 weeks into one challenging pose - and many of you have discovered that the whole is much more than the sum of its parts.

Here are instructions for Bird - Dog posture.

Bird - Dog Workshop:

This exercise can be done both on your hands and knees, or in modified all – fours with your forearms on the mat and your elbows directly below your shoulders.

Gently press your hands and left shin into the floor as you slowly slide your right foot out behind you until your knee is straight.

Lift your leg until it is hip – height and in line with your trunk.

Keep your kneecap facing down toward the floor. Avoid turning leg outward when lifting it up.

You may feel yourself leaning into your left hip as you raise your right leg. To avoid this, push firmly down into the mat with your left shin and the top of your foot as if you were trying to make an imprint in the carpet with your leg. If your ankles are too stiff, place a folded towel under them and press into that.

To prevent shoulders from collapsing as you lift your leg, press down with your hands as if to make hand prints in the carpet.

Keep your elbows straight, but not locked. Broaden your chest and collarbones and keep your shoulder blades down along your back. Have your neck in line with your spine and let your eyes gaze at the floor a foot in front of you.

For an added bonus, pretend you are pressing your extended forward arm's palm down into an invisible obstacle.

Finish by resting in child’s pose for several breaths.

To retrain and strengthen your core, do 3 reps on each side once a day.

Enjoy your gorgeous weekend and, as usual, see you on the mat!

un-hurt un-stuck un-sore

Julia + SATORI TEAM