Last evening, we finished up a 3-week series intended to help folks connect with their pelvic floor to find greater balance and support in their practice and in their life. The following is the practice we did last night - all postures either stretch or strengthen your pelvic floor. Most postures give the opportunity to do both at once. Move through the practice with a breath that carries as deep as you can get it, preferably so deep you can feel it moving your pelvic floor subtly. I hope you enjoy it - let me know how it goes!
Relaxation - legs up the wall, feet on the wall 90/90/90 angles, or savasana with sandbags on thighs.
Hip circles on all 4s with low back as neutral as possible
Hip circles in knee down lunge with foot to outside of hand
Downward Facing Dog - bending and straightening knees with breath
Upward facing dog
Vimasana
Frog - lifting one foot at a time
Plank
Warrior 1
Uttanasana bending and straightening knees
Mountain Pose
Hula Squats - reach arms up as you stand up, draw hands to waist elbows back as you take utkatasana
Viniyoga Warrior
Wide Angle Forward Fold
Malasana
Reclining Hero
Active Supta Baddha Konasana
Happy Baby with Sacrum on the floor
Jathara Parvritti with hips/knees 90/90. Holding 1/2 way down.
Supta Baddha Konasana with back on bolster - can press heels together to engage pelvic floor
Mula Bandha
*A special shout out to Leslie Howard, whose work with yoga and the pelvic floor was a huge inspiration for this practice.
No comments:
Post a Comment