Three movements and three positions for the pelvic floor
In the previous article)see it) we mentioned the importance of the pelvic floor in its noble function provide support to internal organs as well as allow relaxation and opening of the sphincter that cross it. So these two functions are effective required that the pelvic floor is both strong and elastic. Wrote Gabriela Angueira.
As a muscle group, pelvic floor enables the movement of various joints that make up the pelvis. Without going into details of names, we simplify the explanation saying that it fulfills the function of zoom in and out bones together. Those bones that pelvic floor helps to zoom in or out are: bones (iliac bones), coccyx and sacrum pubis. In today's article we will focus on the function of the pelvic floor closer and away the bones among if.
For this reason it is important that you can represent yourself your own pelvis and palpate the location of these two bony protrusions called bones.
First position, first movimient0
Let's look at the first position, Utkata Konasana, better known as the posture of the goddess:
- Separates the legs about four feet between itself and turning the tip of toes outward, about 45 °. Place your hands on either side of your waist or, as shown in the picture, put them in Namaste Mudra in front of your chest.
- Even extended legs look and feel your own pelvic floor: seeks to identify and locate your bones bones (you can feel them with the help of your hands if you need it) and represent you the space between both muscle tissue.
- Then, keeping in the muscle area that surrounds your sphincter and taking advantage of an inspiration, begins to Flex the knees and observes: the bones are separated, you can notice it?
- With an exhalation, stretch the legs again and observes how the bones are attached.
- Continues with the movement (inspiration = bending, exhalation = extension) looking for feel or visualize how, whenever you inhale and Flex the knees, the space between the bones is widened, implying a relaxation and at the same time a stretch of the pelvic floor; and how, whenever you exhale and extend knees, the bones come together. Look here for the physical sensation or display how your pelvic floor is activated to allow this action. Avoid, when you lay your knees, get the buttocks, so that you can go to refine care and go little by little isolating more and more the feelings related to the pelvic floor.
* See what happens to the knees: if when you Flex them they tend to move towards the interior, is a sign that you bend them a little less, so the knees always look to small fingers of your feet. The fact that knees tend to go to the hollow of the legs is a clear sign of a too tight pelvic floor. In such a case, works keeping the final position (knees bent) so long as permitted by your thighs and draws attention to the breath and seeks release and relax all the space between your bones.
Perhaps at the beginning a position with great muscular demand; will be tomatela with much calm and above all, works at the level in which you are comfortable!
Second position, second movement
In the second position, we start from a position on hands and knees, Marjariasana, to perform a movement perhaps best-known in the practice of yoga: the Cat/cow.
- Put you in a quadrupedal posture, wrists below shoulders, creating a stable base from the palms of the hands (separates fingers and heads toward the front middle fingers) separates the knees the width of your pelvis and observes that they are on the same line as the hips. The feet will be hidden behind the knees (if you look between the hollow of your legs don't see your feet) in the starting position the trunk is parallel to the ground, as in Figure 1.
- You take an inhalation and balances the pelvis managing the tailbone towards the ceiling.
- Exhale, leaving coccyx now go towards the knees.
- It continues with both movements, flowing with your breathing rate and letting the movement is go expanded, gradually involving complete vertebral column, including the neck.
- Continue this movement until it becomes you family, playful and you can enjoy the mobility of the entire vertebral column. Try both movements to begin always from the rolling of the pelvis.
- Once this movement will be family continues doing noting what happens between the bones bones in each of the phases.
The feeling that you like to identify is the separation between the bones during inhalation (when the coccyx is going toward the ceiling, column describes a smooth curve as in Fig. 2) and a clear sense of rapprochement between the bones during exhalation (when the tailbone drops, the column is flexed, head relaxes to the ground, as in Figure 3)
This movement it can be done for quite some time, is excellent to give flexibility to the spine. If at any time you feel tired wrists, support forearms on the floor.
Second position, third movement
On the basis of the previous position, Marjariasana, This time the movement look will be the of tilt the pelvis toward one side and the other. Imagine that your bones are like the headlights of a car that you like flashing Alternatively left and right:
- It takes inspiration and carries the pelvis to the right side. Exhale.
- When arises following inhalation, leads the pelvis to the left and out there.
- It continues in this way, a breath full to each side.
- Once you're familiar with the movement, seeks to identify the muscle action on the right side of your pelvic floor: notes or display turn on when going to the right and how it relaxes by going to the left. Then, change the comment to the left side: when the pelvis is going towards that side all left turns and contracts, and to go to the right relax and distended. Can you notice it?
Performs the movements slow and soft, the more better, more possibilities you have feel and observe the changes in sensations.
It is important to keep the trunk in the initial position, if you want you can include the rotation of the head as shown in fig.4, as if you wanted to look at the side of the pelvis that you are moving. Although the movement of the pelvis is minimal, it seeks to isolate it from other movements, such as that of the lumbar or dorsal area. Be careful not to stretch the shoulders, keep stable hands on the mat.
Third position, all movements
For the third posture, I invite you to take a seat in a Chair. The pelvis toward the edge of the same place and supports the soles of the feet on the floor, separated by the width of your pelvis. Separate the buttocks, in order to create a good space between your bones with your hands. Lengthens the column and centered the head between the shoulders.
- For the first movement, place your hands on the waist. Take an inhalation and exhale, Ponte de pie. Inspired and returns to sit. Try to keep relaxed buttocks and keep the trunk upright at all times. Use the strength of your thighs to rise and descend. When you become familiar with the movement, looking for feel again how the bones are attached to Ponte de pie (active pelvic floor) and how separate to the sit (relaxed pelvic floor). With practice, it seeks to emphasize these feelings by making use only of the musculature of the pelvic floor.
- With hands on knees, it reproduces the movement of back and forth from the pelvis, with mobilization of the spinal column. Inspiration: taking the tailbone toward the back of the Chair, arching the spine, raising look to the sky. Exhale and bring the tailbone towards the pubis, rounded spine and relax head toward the ground. Notice how when you inspire the bones are separated and as you exhale when joined to the midline of your body. Avoid contracting the glutes.
- Reproduces the oscillating movement of your pelvis while sitting: when you go to the right (inspires and out there) the right ischium will gently take off seat, while the left is more rooted. Change of side and observed the opposite feeling. It seeks to isolate the muscle action only from the pelvic floor, buttocks and abdomen relaxed!
This seated sequence can be you of great ally if you spend long hours on the computer. Do not hesitate to perform these movements as many times as you want throughout the day. There is no restriction unless you feel some kind of discomfort related to practice. In such a case, consult with a qualified teacher / to so advise you in the proper performance of the movements.
These simple movements allow you to gradually develop greater sensitivity with your pelvic floor and will also allow your pelvis and spine stay flexible and mobile. The more you practice them, you can more enjoy large profits.
Next up! Don't miss the next article: "the pelvic floor and its natural function"
Gabriela Angueirayoga and therapies