Laying flat on your back.
Relax your face.
Feel the shoulders on the floor.
Bring your attention to the lower back.
Notice how much of it is touching the surface.
If you are experiencing any arching.
Of the spine.
This is an indication that your psoas muscle is too tight.
Feel the glutes on the floor.
And notice any tension in the hips.
You don't need to do anything.
Simply notice.
We're going to begin with the left side.
Very gently.
Activate your deep core muscles.
Pulling the lower spine.
Down to the floor.
Just slightly.
And once you feel this core activation,
Hold it.
Breathe normally.
And making the left leg heavy.
Bend the knee.
And slide the foot.
Up to a standing position.
Moving nice and slow.
Feeling that deep core hold strong.
And place the foot down.
Flats on the floor.
Continue to hold the core strong.
And very slowly.
Move the knee out.
Just to about halfway down to the floor.
Moving at a snail's pace.
BREATHE And then using the same pace.
Bring the knee back up to standing.
Continuing to hold that core stable.
Spine should not move at all.
And another two more times.
Moving the knee out to the side.
Just a halfway.
And back up again.
Last time.
Moving the knee halfway out.
Holding the core.
Back to standing.
And this time allow the knee to fall all the way out to the side and relax the core here let the back go Relax the leg fully.
Entire body relaxed.
And keeping the knee open.
Make the leg heavy.
And slide it all the way down to meet the right side and fully relax the spine and body here.
Feel the difference between the left and the right sides.
How the left side of the spine is now sitting closer to the floor.
How the hip is relaxed.
And the left leg feels long.
Let's release the right side.
Pull the spine down to the floor just slightly activating the core.
Make the right leg heavy.
And very slowly.
Pull the right leg up to standing.
Bending the knee.
Breathing.
Continuing to hold the core.
Very slowly.
Move the right knee halfway down to the floor.
And bring it back up.
Down.
Keeping both buttcheeks evenly on the floor.
Down.
And bring the right knee all the way out.
Relaxing the core and the hip completely.
Allowing it to open.
Relax the face and the body.
And keeping the leg heavy.
Slide it back down to meet the left.
Relax the entire spine.
Notice.
The lower back.
How much of it is touching the ground.
And notice any changes in the tension of the hips.
We're going to move our focus.
To the Davecore Activation.
To stabilize the lower spine.
Keep the butt cheeks and the mid back firmly on the floor.
Arch the lower spine up to the ceiling as if you're pulling the belly button.
Up to the roof.
Forming a tunnel.
In between the lower back and the ground.
And now.
Pull the spine the opposite way.
Pulling the lower back.
Into the floor.
Feel how the deep core activates here.
And now squeeze your butt cheeks together nice and strong.
Feel the strength in your pelvis here.
Inhale.
And arch the spine up again.
Exhale pull the spine down into the floor.
And squeeze the glutes.
Inhale,
Arch.
Exhale,
Flatten.
Squeeze.
Inhale,
Arch.
Exhale,
Flatten.
Squeeze.
Continue breathing and moving in this pattern.
Allow the body to drop into a relaxed state.
Meditative state.
Never push through any pain or discomfort.
Simply reduce the movement by 50%.
If you are experiencing.
Any resistance.
Notice how the thoughts have melted away.
Mind and body.
Completely in this present moment.
Exploring.
Using these muscles.
That may have been dormant.
For many months or years.
And enjoying this movement.
A few more.
And on the last one.
Move into your flatten.
And hold this contraction here.
Breathe.
Feel the deep core and the glutes work.
Feel the strength in your body.
Feel the stability.
Surrounding the spine and discs.
Allow any shaking or releases to occur here.
And then completely relax.
Face,
Shoulders.
Spine and legs nice and heavy.
And again bring the attention to the lower back and hips.
Notice how much closer the lower back is sitting to the ground.
Notice how the hips are relaxed.
Stay in this moment.
For as long as you need.
