Working on a strong spine can be quite challenging. We all have a tendency to slouch to one degree or another. I observe in many of my students that when I ask them to stand tall from the spine (Supporting the Sky) they raise their shoulders along with their spine. Then when asked to relax the shoulders, they relax the spine instead often leaving the shoulders behind and tense. This tells me that the spine is not taking responsibility for upper body posture, the shoulders are. When this is the case, the shoulders, neck and upper spine become very tight and restricted because this is an unnatural use of the muscles. The spine should be responsible for upper body posture, not the shoulders; when it does take responsibility, the shoulders are able to let go and relax.
Visualize and Listen...
When you wiggle your fingers, you can literally see the results of the brain-nervous system-muscle relationship. When working with the spine you are only able to feel the results of your work and therefore need to develop the ability to listen to your body. Listening gives us the feedback we need to be able to further strengthen the neuromuscular connections to the spine. Visualization is also key to creating that important connection. Imagine yourself getting taller and you will feel your body respond through a gentle rise in your posture, feeling stronger at the spine (and maybe your shoulders until you let them relax). I suggest several visualizations in class to help students create this powerful mental imagery that helps to connect with their neuromuscular network on a deeper level.
The Golden Thread - Imagine you have a light, golden thread connected to the top of your spine that is pulling you upward, effectively suspending you in space. In addition, that thread is also connecting the base of the spine to the ground creating a strong foundation for your upper spine to rise and be supported.
Springy / Slinky Spine - Imagine you have a spring or a slinky for a spine. With the Dan Tien as your center point, have the top of the spring connect to the ceiling (or sky) and have the bottom of the spring connected to the ground. For me, this creates a strong visualization of the potential energy you can achieve through having a strong, healthy spine.
Needle in the Cotton - Imagine your flesh and bones are gone and all that is left, under your skin, is your strong Dan Tien and spine to hold you upright and move you around. This is typically a more advanced visualization because of the high level of concentration needed to be able to relax all peripheral muscles and achieve the sensations of being empty.
You can create your own imagery as well, which is typically more powerful, since you will probably relate to it on a deeper level.
Qigong first, then the form...
Working on connecting with the spine can be quite challenging so I always suggest using Qigong as your training ground for this principal. It can be practiced standing or seated with a strong focus on your spinal strength. Any of the Qigong movements will work but as you get more comfortable with the visualizations and listening skills, you will want to challenge your posture through some of the more complex exercises that involve rotation and directional changes. Once you feel comfortable with those take a tour of the Tai Chi forms and simply listen to the spinal connections looking for places where your spine is being challenged. (They are there, keep listening)
Whichever visualization you choose to use (try them all), the more you practice, the more effective you will become at creating an environment where your spine can grow stronger and healthier. Hey, what have you got to lose...bad posture?
No comments:
Post a Comment