Initiating an Internal Spiral and External Twist from the Pubic Symphysis (2013)
1. Sit on the floor, cross-legged and rotate your pelvis from side to side. This movement can be explored in any posture or position.
2. Move the spine and your pubic disc together, shifting from right to left.
3. Feel and sense the relationship between the spine and your pubic disc.
4. Exaggerate the inner rotation and spiral of the movement.
5. As you twist your body to the right, the pubic disc is rotating right while the spine is rotating left.
6. Gradually move to the left, but keep rotating the pubic disc. One can execute an internal spiral with an external twist.
Dance Technique
This exercise is very helpful in warming up the spine and pelvis before Graham Technique floor work class. While I rotating my pubic disc and twisting to one direction, I found that the range of rotation was greater and I could feel the connection between my hip bone, pelvis, spine and back. I was able to twist and look at the back of the room. This serves as a good stretch, and a means to integrate the upper part of the body. It allows the dancer to engage fully in the range of his or her range in the pubic disc and encourages flexibility in the hip joints to execute a movement.
Reference:
Bonnie Bainbridge Cohen (2013) Initiating an Internal Spiral and External Twist from the Pubic Symphysis. Available at: https://www.youtube.com/watch?v=zPm2kfFnzgs [Accessed 29 April 2015].
1. Sit on the floor, cross-legged and rotate your pelvis from side to side. This movement can be explored in any posture or position.
2. Move the spine and your pubic disc together, shifting from right to left.
3. Feel and sense the relationship between the spine and your pubic disc.
4. Exaggerate the inner rotation and spiral of the movement.
5. As you twist your body to the right, the pubic disc is rotating right while the spine is rotating left.
6. Gradually move to the left, but keep rotating the pubic disc. One can execute an internal spiral with an external twist.
Dance Technique
This exercise is very helpful in warming up the spine and pelvis before Graham Technique floor work class. While I rotating my pubic disc and twisting to one direction, I found that the range of rotation was greater and I could feel the connection between my hip bone, pelvis, spine and back. I was able to twist and look at the back of the room. This serves as a good stretch, and a means to integrate the upper part of the body. It allows the dancer to engage fully in the range of his or her range in the pubic disc and encourages flexibility in the hip joints to execute a movement.
Reference:
Bonnie Bainbridge Cohen (2013) Initiating an Internal Spiral and External Twist from the Pubic Symphysis. Available at: https://www.youtube.com/watch?v=zPm2kfFnzgs [Accessed 29 April 2015].