Pelvic Floor Revisited: Spiraling In - 11 - Receiving with a Twist - Flexors and Extensors
Pelvic Floor Revisited: Spiraling In - 11 - Receiving with a Twist - Flexors and Extensors
Inhale and let the pelvic floor receive the belly, then twist
Based on “Flexors and Extensors” by Moshe Feldenkrais
It is easy to focus on the action, the movement, the power. But receiving?
The yin/yang of breath exist in the relationship of the respiratory diaphragm and the pelvic floor. On the inhale, the respiratory diaphragm activates - yang - as the pelvic floor receives - yin. A long exhale invigorates. Exhale and the respiratory diaphragm releases - yin - while the pelvic floor activates - yang. The pelvic floor receives the belly, The abdomen takes back the belly. A constant ebb and flow.
Receiving is also grounding. As the breath comes in, energetically, it goes down the center line and the pelvis tips a little down in front. Exhale, the abdomen receives the belly; energy flows up the center line and down the outside.
Receiving/releasing makes contraction possible. Without the softening, muscles lock into constant tension and evenually weaken. When you need the power, it’s not there. Not there for balance, continence, sexual function, healthy digestion, etc.
Receiving is supposed to be the feminine. So why does the receiving get less of our attention?
We continue our focus on receiving with the classic “flexors and extensors” lesson. It’s supine, with the weight of the legs tipping the pelvis, the weight of the arms tipping the torso, ending in a giant self-hug. All of this with a gentle twist, which helps break down some of the complexity of moving as a whole.
This lesson is yet another opportunity to harmonize pelvic support, ground forces, and breath for power and control. Bring your cork if you like practicing soft face and lips.
Science Nerd Candy Bowl:
Female pelvic floor muscle - 3D animation - Continence Health Australia (2:00) - useful animation of pelvic floor contracting and releasing begins at 1:08.
3D Animation: Depicting the coordination between the diaphragm and pelvic floor muscles - CDI Studio - (0:36)
Set up for supine lesson
Support for knees and back of the head as needed
OR seated in a chair that allows the feet to touch the floor
How you might feel after this lesson: Heightened awareness of when the pelvic floor is receiving and when it is engaged: Improved sense of overall timing of breath and pelvic floor movement; Hips open and comfortably aligned; Legs aligned in hip sockets, with ground forces flowing easily from foot to hip; Shoulders surprisingly released; Upper back and chest looser and more flexible, Spine warmed up and tuned for allowing twists to flow up and down.