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.

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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)

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On the other hand, muscles do the work of mobility, muscle fibres fire and contract to help us move through / across space Muscles and our bones work symbiotically for optimal functioning in stability and mobility.

However, what happens is that we often get stuck to trying to achieve a form or a goal, or we are rushing to get somewhere, or to perform a task based on what we think it should look like and if it fits certain mould. When our nervous system is constantly wired to react to stress and the constant need to “try harder”, the muscles take over the direction of the bones. We tend to get set in movement habits that are driven from the perspective that we are a machine made of parts rather than an relational organism.

This is a little somatic practice of exploring the support we can create if we bring awareness to our bones / ligament and movement continuity. The dynamic fluidity to respond rather than react. So we can create more healthy bone and joint health, as well as regulate our nervous system to come into a sense of being rather than having to do more all the time.
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This post was previously posted on Yogawithdaphne.com on November 9th 2020

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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

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As part of a training course work in which students will apply movement principles into their practice. Lana worked with the single principle Navel Radiation through the different relationships with gravity. Using her navel centre as the anchor from stillness in supine, morphing into dynamic balancing poses into creating the balance of both stability and mobility.

This post was previously posted on Yogawithdaphne.com on October 10th 2019

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