A healthy muscle is not just strong.
It needs also to be relaxed.
Let me just read something to you quickly.
It's a disclaimer that if you experience persistent pelvic pain,
Incontinence or other symptoms,
It's important to consult a qualified healthcare professional or pelvic floor physiotherapist.
This practice with me today is for general relaxation and is not substitute for medical care.
Let's begin.
You can sit in any comfortable position that is for you today.
It can be on the chair,
It can be on the floor,
It can be with a block,
On a cushion,
Whatever you like.
Sit tall.
And fill your whole pelvis into the water.
Its support.
One hand on your belly.
And when you're going to inhale,
Try to inhale and really inflate like you could.
Expand your belly and your pelvis.
On the inhale,
You extend and you expand.
On the exhale,
You just relax.
Breathe through the nose.
Relaxing as you exhale also means that you should relax your jaw,
Relax the shoulders.
And let the pelvic floor to soften.
There is nothing to force.
Just notice.
Again,
Slow inhale.
And long exhale.
Now,
Wherever you're sitting on,
Whatever you're sitting on,
Let's start to rock gently the pelvis forward and back.
It can be very small movements at first.
And you increase it progressively.
Should stay comfortable.
Then let's move side to side.
Okay,
Now let's combine all that.
We start from a spiral,
Very small at first.
We're going to.
.
.
Increase.
And follow that spiral.
In breathing.
Stay in your pelvis.
When you are at your maximum of the spiral or whenever you feel like it.
You go the other way.
And you close down the spiral.
Keeping your pelvis open and relaxed.
It looks like nothing,
But it's very important.
We are in touch with our root chakra here.
The root is where we are from.
So it's also linked to where we are.
When we are not clear with where we are from.
We don't have balance because we don't have center.
This is to reactivate the center,
Be at peace with it.
Let's place the feet down and turn it like this so you can see.
Hands behind yourself like this.
If it pains the wrist,
You can also come on the fist like that.
You can orientate the fingertips whichever way you prefer.
Keep the feet wide enough.
So you can drop both knees to one side.
And the tibial bone can land in between both feet.
You see,
If my feet are too close,
This is too easy,
Right?
So keep your feet wide open.
And then twist.
Connect to your pelvis.
And feel it opening.
More than stretching,
It's about creating space,
Really.
Don't force anything.
Stay relaxed.
And it's normal to move forward.
Don't worry.
Okay.
You can hit the pause button if you want to continue.
Next posture,
We're going to lie down.
And we're going to catch one meat.
And bring it towards the chest.
Relax the toes,
The feet Relax the jaw,
The forehead,
The tongue,
And the shoulders.
And you just do some movements like this for the hips.
Allowing your pelvic floor to soften.
And of course you breathe.
Because breathing is life,
Right?
The day you don't breathe.
Okay.
Let go of the knee.
Both legs symmetrical.
Breathe.
Feel the difference.
Maybe the right side is a bit more relaxed now.
Below.
So let's balance it out.
Catch the other news.
And start making some Gentle movements.
And again,
Allow your pelvic floor to soften,
To relax.
Soften the jaw,
Forehead.
Shoulders.
Your whole face.
Your toes.
Ankles and breathe through the belly.
Let go.
Of the knee.
Extend both your legs and feel.
Breathe.
Next posture,
We're going to bend the knees.
Maybe you want to tilt.
Your pelvis,
So your lumbar.
Vertebrae are on the floor.
Bring the soles of the feet together.
We're going to butterfly pose.
If this is not comfortable,
You can always add support by placing a block or a pillow or blanket,
Folded blanket,
Under your knee like this.
If you're comfortable without.
You can use it without.
Same for the other side,
Of course.
You can use both blocks.
And what I like to add here is always a nice stretch.
And chest opening.
And it's like you surrender.
Your breath is regular.
Shallow.
And peaceful.
There is nothing to achieve.
No goal.
Like no angle to reach.
Just let gravity do its work.
And breathe.
Finish this practice.
I invite you to come back.
Into Shavasana,
It's the corpse pose.
Extend your legs.
Arms along the body but slightly away from the body.
Your toes are falling outside.
Many of us carry stress without realizing it.
We clench our jaw.
We lift our shoulders and sometimes we also hold tension in the pelvic floor.
Learning to relax is just as important as learning to strengthen.
Finish by placing both your hands on your lower belly.
Close your eyes if that feels comfortable.
Ask yourself,
Can I soften just 1% more?
No judgement.
Just curiosity.
Thank yourself for taking these few minutes to listen to your body.
