Sagittal plane cogs

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Sagittal plane cogs!

Cogs (wheels) were a huge piece of learning that landed with me from Gary Ward's 6 day AiM immersion in Lisbon. Cogs are the movements and coordinations between the pelvis, rib cage, and skull that take place in 3 different planes between 0.6-0.8secs during the gait cycle.

When you walk can you sense that your head has some movement to it? What about your rib cage? Pelvis? In ideally synced cogs, the three have a beautiful oppositional flow to them that flows with the movement of the limbs and the pronation and supination of the feet during gait.

In this video I am focusing solely on sagittal plane cogs. Movements in the sagittal plane for the spine are flexion and extension, and for the skull, rib cage, and pelvis are anterior and posterior tilts.

Combined movements of well-greased cogs in the sagittal plane:
Pelvis- posterior tilt
Rib cage- anterior tilt
Skull- posterior tilt
OR
Pelvis- anterior tilt
Rib cage- posterior tilt
Skull- anterior tilt

It gets trippy and confusing in terms of a yoga class or yoga movements like cat/cow where it is more often cued to create either full spinal flexion or full extension rather than the Cspine moving opposite to the Tspine and Lspine. Cogs in the sagittal plane have the Cspine moving opposite of the Tspine and Lspine, which you could say is the more “biomechanically sound” version of the movement that exists in gait cycle through the pelvis, rib cage, and skull.

In this video I demo some yoga poses where the sagittal cogs are already happening, as well as movements where it doesn’t usually show up and how to flip those around into cogs.

Sagittal plane cogs in:
Supine Cat/cow
Quadruped cat/cow
Down dog
Plank
Sphinx
Cog crow
Cog modified camel

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