Pelvic floor exercises Exercises and images drawn from Sandra Summerfield Kozak, Banishing Back Pain. The pelvic floor is two bands of muscles that lay in the pelvis like a hammock. Take your attention just above the pubic bone, inside. That is where the pelvic floor lies. These muscles physically hold the organs in the abdominal cavity and provide support to the upper body. The pelvic floor connection energetically supports communication between the upper and lower body. A strong pelvic floor is essential to support the back in optimal posture and therefore eliminate back pain. It supports the connection to our personal power. Poor posture has become common with driving, sitting in chairs, walking on concrete, emotional repression and dryness and lack of lubrication in the diet. Proper alignment of the bones allows maximum energy flow in the body with the least amount of physical effort. Do not be discouraged if it doesn t feel comfortable at first. If you have been practicing incorrect posture it will take time to gain the optimal balance of strength and flexibility in the torso and hips. People speak about strengthening the core these days. The pelvic floor may be what people refer to when speaking of core. However, core practices often focus on the muscles of the abdomen and obliques. The pelvic floor actually provides greater strength and connection. The pelvic floor is not shown in most anatomy books. It is possible that reference to it was almost eliminated because of the energetic component. Access to the kundalini energy, our most primal and vital energy source, begins in this lower pelvic area. When we have connection, there is an opportunity for kundalini to rise and elevate us to higher consciousness and our full power. In a world wanting us to think less of ourselves and be more robotic and unconscious, diminishing awareness of the pelvic floor renders us easily controlled. Those who build strength and connection here report dramatic improvement in their quality of life. Commit regular time to spend with these practices and experience enhanced back comfort and a deeper sense of confidence and personal power. These practices will support the spine to come into its natural curves in daily living. Our bodies are divinely designed. Become familiar with the natural curves of the spine and allow your back to come to this natural place while standing, sitting, walking and resting. In the pelvic floor practices use neutral spine. This is a slight extension of the tailbone to 1
create protective space between the vertebrae in the lumbar spine (low back) and engage and connect to the pelvic floor. It is a small, subtle movement about 1/8 inch or ½ cm. Do not flatten the curve out entirely. When you are on your back in preparation for the poses, have the knees bent with the heels lined up under the knees. Extend the tailbone about 1/8 inch or ½ cm toward the feet. You will feel your spine move toward the mat, not more than halfway. More is not better. In all three exercises keep your attention just above the pubic bone, inside. Even if you don t feel anything at first, where you take your attention is where your energy goes. Simply focusing there will help create the connection and you will begin to gain strength and connection. In all of these exercises, the idea is to keep the movements small and slow. Move the body with the breath. Take your entire inhale for the first movement, and your whole exhale to make the next. Keep the pelvis and hips as stable as possible. No side-toside movement. Wiggling, shifting, or rocking in the hips indicates you have great opportunity to benefit from the exercises! Work at decreasing the movement and then eliminating it. Keep the hips, legs and buttocks as relaxed as possible. Remember the intention is to isolate and strengthen your pelvic floor. Start with 20 rounds of one exercise. Progress to practice 20 rounds of each exercise if time allows. Work up to 200 repetitions per session. You will be amazed at the results. Keep the eyes open as you practice. Have a soft, focused gaze at the ceiling above you. If you are familiar with ujjayi breathing (victorious breath) then use this throughout. 2
The exercises 1. Marching Bring your spine to neutral and place your hands lightly on your hip bones. Use your breath to lift one foot off the mat, only enough to just lift it off. Use your breath to lower it down. The movements are very small, slow and coordinated with the whole length of the inhale and whole length of the exhale. Keep your hips as even and steady as you can. A left and a right is one round. Practice 20+ rounds. 3
2. Hip lifts Bring your spine to neutral and place your hands on the ground, palms down. Use your breath to lift your hips off the mat, only as high as the width of your hand. You can test the height by sliding your hand under your buttocks. The pinky finger side of your hand will be on the ground and your buttocks should just touch the thumb side of your hand. Use your breath to slowly lower down. Touch down lightly and use your breath to begin the next round. Slower is better. Practice with consciousness, checking in with your hand every so often to ensure you are lifting the hips the proper height. 4
3. Hip lift variation Bring your spine to neutral. Place your hands on the ground, palms down. Use your breath to life the hips off the mat, only as high as the width of your hand. You can test the height by sliding your hand under the buttocks. The pinky finger side of your hand will be on the ground and your buttocks should just touch the thumb side of your hand. Use your breath to slowly touch your knees together, and then use your breath to slowly move the knees back to their starting point. Be careful that your knees do not spread wider than hip distance. Use your breath to touch down lightly and then breathe to begin the next round. Slower is better. Practice with consciousness, checking in with your hand every so often to ensure you are lifting the hips the proper height. 5