33-minute mindful movement meditation download focused on connecting to the breath and pelvic floor. This entire segment is performed supine. Props required include pillow, towel, or blanket to prop the upper spine, and a small ball or yoga block.
The meditation begins with breath awareness and connecting the diaphragms. Next attention is paid to the superficial layers of the "Pelvic Diamond", the deeper pelvic floor musculature and creating activation supported by breath. An important part of the breath and activation cycle is an emphasis on the release phase; too many of us hold chronic tension without realizing it. The sequence builds by adding attention to the adductors (inner thigh muscles), small femoral rotations, and taking the pelvis into a small hinge vis a vis the hamstrings and glutes. We then challenge the connections by turning on/off parts of the support system for better differentiation. The meditation completes with a diaphragm stretch.
This class is gentle yet deep. It might take a while to build the endurance to do the entire meditation, especially if you suffer from PF dysfunction or have issues with the tailbone or sacrum. At any point you may pause and breathe. I also recommend that this meditation is followed by easy walking or other gentle movement.
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