A simple approach to finding a neutral pelvis is to experiment with the anterior and posterior tilting of the pelvis in relationship to the bony landmarks to find the place in the centre.

These landmarks are incredibly useful in bringing awareness to a vital and yet vulnerable part of the body that we often ignore. Even though we spend so much time sitting on our bum, what we do with our pelvis and pelvic floor are often only brought to our attention when we are experiencing pain or discomfort.

From the bony landmarks, we can begin to explore the intrinsic movement of breath within the inner body, in particular the relationship between the ribcage and the pelvis.

Our respiratory diaphragm sits just beneath the ribs. The heart and lungs rest above the respiratory diaphragm, and our internal organs are below this diaphragm. On the other hand (end), the pelvic floor (also a diaphragm) supports the weight of our internal organs, in addition to sexual and elimination functions.

The respiratory diaphragm and the pelvic diaphragm is actually one continuous integrated “being” that modulates our life force! Their ability to move in resonance with each other is important in the healthy and intricate functioning of all our biological processes, such as oxygenation, circulation, motility of organs, digestive and reproductive processes etc.

Creating an embodied awareness on the symbiotic relationship of the intrinsic rhythm of our breath pulsating through the different diaphragms will not only create optimal alignment and ease in the way we move, sit, stand, walk, but also help regulate our nervous system, return us back to health, and cultivate a sense of grounding and safety.

The post The neutral pelvis as an embodiment PROCESS, rather than just a shape or a form appeared first on Somatic Therapy Asia.

From the moment of conception, a mother begins to navigate through relational changes in the body and the nervous system. The mother and the baby are now working together to adapt to these changes physiologically, psychologically, and spiritually, through the 40-week sojourn from conception to birth.

As the shape of the pelvis accommodates to the development of the baby, the spine is taking on more load.

The intra-abdominal space changes relative to the diaphragm and the pelvic floor.

Pregnant mothers often experience discomfort in the lower back, groin and pelvic girdle strain, as well as reflux, heart burn and even difficulty in breathing, especially as the pregnancy draws closer to the third trimester.

Somatic therapy uses gentle touch as well as breath, movement, therapeutic conditioning for pelvic health.

Somatic practices not only alleviates discomfort, but also helps mothers to connect more deeply with their baby.

Through sensing, feeling, and honing our sensory awareness, somatic work informs and empowers mothers to create a dynamic relationship with the changing body and the development of the baby. It also reduces physical and mental stress through down regulation of the nervous system to promote healthy gestation.

The post Somatic Movement & Bodywork for Pre-Natal Care  appeared first on Somatic Therapy Asia.

In this final workshop on head tension, we continue to expand on new movement explorations that target the vestibular system, engaging in movements that involve the 3 dimensional planes of the body (front/back, top/bottom, left/right). We will explore different positions of the body in relation to the gravity and space, and play with dynamic balance. In doing so, we delocalise head tension away from the area of our eyes and regulate our nervous system through connecting with our proprioceptive feedback.

Props required:
– 1 yoga mat
– 1 blanket
– 1 yoga block (or book)
– 1 strap (or scarf/belt)

(Note: Due to some technical mishaps, there would be a short pause in the video)

The post Head Tension Workshop 3/3 appeared first on Somatic Therapy Asia.

In this second out of three workshops on head tension, we engage in a series of movement explorations that target the vestibular system. Being able to land and locate through our vestibular feedback helps to regulate our nervous system and thus bring relief to head tension. We learn to delocalise intense sensations by paying attention to the nuances through interoception and safety – tuning into fluids, body rhythm and non-linear movement to facilitate curiosity and a sense of play. We continue to also explore the jaw and eyes to release tension of the cranial sutures.  

Props required:
– 1 yoga mat
– 1 blanket
– 1 yoga block (or book)
– 1 strap (or scarf/belt)
– 1 pair of socks (or 1 soft, squishy-like ball)

The post Head Tension Workshop 2/3 appeared first on Somatic Therapy Asia.

Introducing a new theme for somatic exploration – head tension. In this first out of three workshops, I touch on how the head does not exist in isolation but rather, shares connections through multiple systems in the body. One area we will explore is the skeletal system, i.e the head’s connection with the pelvic diaphragm through the jaw, spine, pelvis, legs and feet. From an energetic point of view, when we experience head tension, there can be an excess of energy concentrated at the cognitive level (we are literally very much “in our head”). Through a series of exercises, we ease tension by sensing into the relationship between our head and the base of our spine, all the way to the feet – bringing the energy back to earth. We also delve deeper into the relationship between the cranium and the pelvis. 

Props required:
– 1 yoga mat
– 1 firm cushion
– 1 yoga block

The post Head Tension Workshop 1/3 appeared first on Somatic Therapy Asia.

In this class, the focus is on the pelvis to create hip mobility and in turn – lumbar stability.

Through visualising and mapping out a pelvic clock, we engage in a series of exercises and movement across planes to find stability and release in the lower back and pelvic floor. When we are able to sense and differentiate the relationship between the hip joint and the articulation of the leg, we are better able to integrate healthy movement patterns for better spinal health.

Props required:

• 1 yoga mat
• 1 pair of socks (or 1 soft, squishy-like ball)
• 1 yoga strap (or 1 scarf/towel)

The post Pelvic Exploration appeared first on Somatic Therapy Asia.

The first class of the navel radiation series.

In today’s session, we learn about the core of our body. In the fitness realm, there’s so much emphasis on the core. Most of the time, the core was associated with the much desired AB(S)dominal muscles. Many modalities also explore pelvic lumbar stability, and the iliopsoas complex.

Through the years of teaching and exploration into Body Mind Centering (BMC), I’ve began to explore the concept of the core as the centre of our “being-ness”, located behind the navel space. It is the space in which the umbilical chord connects each of us to our mother during in-utero fetus days. From a developmental perspective, this very core is also the seed in which all the other limbs of our body (arms, legs, head and tail) develops from. It is the centre between the front and back, the top and bottom half, and the 2 sides of our body. It is the centre in our 3-dimensional body moving through 3-dimensional space.

We start off the session with a navel radiation meditation, followed by sensing how the quality of conventional vinyasa movement changes when we initiate such movement from the core, and end off the session with exploratory movement with the weighted ball.

Props required:

• 1 pair of socks
• 1 weighted ball (or water bottle)

This post was previously posted on Yogawithdaphne.com on December 11th 2021.

The post Somatic Workshop Series: Navel Radiation (1/3) appeared first on Somatic Therapy Asia.

Found this old video from the archives.

A little exploration of pelvic balance for back pain.

In the video, I also speak about the importance of something very fundamental – how we sit.
How are your sitting bones landing on the chair when you take a seat? Or are you loading on your tailbone instead?

When our body is supported by our sitting bones rather than our tailbone, we free up the spine from overloading and slumping into our lower back (and pushes our head forward) which can result in back pain. It also allows for a sense of differentiation between our pelvis and leg bones, allowing our weight to be released into gravity for greater ease and range of motion.

As we move through our day, we can also begin to notice the position of our pelvis. Do we tend to tuck our pelvis under (fatigue / withdrawal) or push our hips forward (rushed / fight or flight)? Are your knees locked or hyperextended? Adjusting all of these little nuances can too alleviate back tension and discomfort.

I hope you enjoy this little practice.
​
Props Needed:

• 1 Yoga Strap
• 1 Yoga Block

This post was previously posted on Yogawithdaphne.com on October 1st 2021.

The post Exploring Pelvic Balance for Back Pain appeared first on Somatic Therapy Asia.

The concept of a neutral pelvis is a topic every movement educator across different modalities would passionately debate over.

This week on #SomawithDaphneandLucy, we’d like to share our take on the neutral pelvis as an embodiment PROCESS, rather than just a shape or a form.

One of the most logical rationales to this principle is that – When the pelvis is in its neutral position, it allows for the most amount of space between each vertebra, as they are then aligned in their natural curves (i.e primary and secondary curves or kyphosis and lordosis). A neutral pelvis means that our spine can act as a “spring” in our bipedal form, to provide a buffer for the compressive forces moving through the body as we navigate through space and gravity.

A simple approach to finding a neutral pelvis is to experiment with the anterior and posterior tilting of the pelvis in relationship to the bony landmarks – the ASIS (hip points), and the diamond-shaped compass of the Sacrum, Coccyx, Ischium, Pubic Symphysis – to find the place in the centre.
These landmarks are incredibly useful in bringing awareness to a vital and yet vulnerable part of the body that we often ignore. Even though we spend so much time sitting on our bum, what we do with our pelvis and pelvic floor are often only brought to our attention when we are experiencing pain or discomfort.

From the bony landmarks, we can begin to explore the intrinsic movement of breath within the inner body, in particular the relationship between the ribcage and the pelvis.

Our respiratory diaphragm sits just beneath the ribs. As our primary breathing muscle, the diaphragm contracts and descends during inhalation, and releases to ascend during exhalation. The heart and lungs rest above the respiratory diaphragm, and our internal organs are below this diaphragm. On the other hand (end), the pelvic floor (also a diaphragm) supports the weight of our internal organs, in addition to sexual and elimination functions.

The respiratory diaphragm and the pelvic diaphragm (not just a floor!) is actually one continuous integrated “being” that modulates our life force! Their ability to move in resonance with each other is important in the healthy and intricate functioning of all our biological processes, such as oxygenation, circulation, motility of organs, digestive and reproductive processes etc.

Creating an embodied awareness on this symbiotic relationship of the intrinsic rhythm of our breath pulsating through the different diaphragms will not only create optimal alignment and ease in the way we move, sit, stand, walk, but also help regulate our nervous system, return us back to health, and cultivate a sense of grounding and safety.
​
In the next video, we would like to invite you to explore a short practice to sense the resonance between the 2 diaphragms to come into the “state” of a neutral pelvis.

This post was previously posted on Yogawithdaphne.com on June 19th 2020

The post Ribcage & Pelvis Resonance appeared first on Somatic Therapy Asia.

The relative distance of our feet from our brain often causes us to disregard the health and care of our feet. We tend to ignore the messages coming from this very distal part of the body. We wear shoes that are too tight, too loose, too flat, too high… For some culture, there’s even a certain element of shame attached to the feet. Some people might go through years of suffering from sore feet before paying any attention to this part of the body.

The health of our feet is instrumental in our overall health.

Our two feet are made up of 52 bones, accounting for about a quarter of all the bones in our body. They contain 60 joints and 200 muscles, tendons and ligaments that hold them together for mobility and stability. Most of the myofascial matrix crosses through the feet as they are fundamental to our evolution into bipeds. Our feet establish the foundation of our vertical relationship to navigate through gravity and 3 dimensional space and create movement continuity through all our body’s systems.
Embryologically, our feet and toes grow out of the limb buds before the legs are fully formed, essentially making our feet an extension of the pelvis, and hence its close association to our pelvic health.

Keeping our feet strong and nimble means stronger grounding and stability, more movement choices and increased neural pathways and plasticity! Training our feet to be able to articulate through different loads and tracking its relationship to different parts of the body will not only alleviate conditions like plantar fasciitis, heel pain, achilles tendinitis, it can also prevent knee injury, relieves lower back pain, soothe neck and shoulder tension and even migraine. Its close relationship with our pelvic diaphragm also means that strong and flexible feet will bring awareness to our core being as we find support through gravity and levity. When we establish better proprioception and interoception we can also help to regulate our nervous system so we are less anxious and stressed!

This post was originally posted on Yogawithdaphne.com on May 28th 2020

The post Feet facts appeared first on Somatic Therapy Asia.