Every once in a while I like to teach and review proper c-scoop position very clearly at the beginning of class and than emphasize it throughout the entire class. First I focus on using ‘pelvic rocks’ to find neutral pelvis (the imaginary line from the pubic bone to navel is parallel with the floor or ceiling). Then in the ‘pillar warm-up’ I emphasize the pelvic stability attained by the first three press points and do one or two pelvic stability exercises such as ‘knee folds’ or ‘heel slides’, then I continue the ‘pillar warm-up’ and really emphasize the lengthening of the spine as we move up to the crown of the head.
I now get the students review how to use their lats by laying on one side and feeling them and then relaxing them, etc. Then I review the ‘chin nod’ and getting into c-scoop by starting with a chin nod and then lifting the 5th press point off the floor by using the lats and really lengthening the spine and reaching the crown of the head forward and to look forward at their navel. I get them to do this a few time and then to hold the c-scoop position and to focus on drawing the navel to the spine as they inhale so that the lower belly doesn’t pop up on the inhalation during c-scoop. I also have them watch the pelvis to make sure they maintain neutral pelvis in c-scoop rather then letting it tilt backward or into a posterior position. Then I go into the hundred and continue to cue proper c-scoop.
Once leg movement is involved, such as in single leg stretch, double leg stretch, etc, I remind them to look at the navel and to draw it into the spine as they inhale so that as the legs go forwards they are able to keep the pelvis stable and neutral rather than allowing the pelvis to forward tilt and the lower belly to bulge outwards. I continue to emphasize the proper c-scoop throughout the class in all exercises that involve a c-scoop position.