CORE RESTORE | Lesson 3 | Pressure and Stability ( + a video!)

Published: Fri, 01/26/18

Hey

So far, we've talked (mostly I talked!) about several factors contributing to our stability.

None of them is as important as our breath.

Watch the video to get the visual of full - body breath movement ( I had to put it at the bottom of the e-mail cause it scrambled the layout otherwise:)

Now to where is where we left off in class - can you spot a common theme between these poses?

Practice the sequence a few times on your own, fine-tuning how you move as you go:

on your back, focus on maintaining a stable pelvis as you lift your knees (one at a time, or both, up). Notice at which point in your movement your pelvis begins to tilt back.
on all fours, same idea applies. Use Prone Squat guidelines to build more awareness in this position.
in chair pose, focus on preserving the spinal curves, while "opening" the bottom parts of the gluts to fold from the hips rather then tuck the tail under. Practice with and without a chair - and as you go about your life this week, observe your movements as you sit down.
in downward dog look for release around sitting bones, lengthening in the armpits, slight abdominal toning, and puffed out back bottom ribs.

Here is some more intel:

Healthy breathing creates a vital structural support for your back (especially lumbar spine) as well as your shoulders.
Healthy breathing relaxes tight neck muscles, can prevent reoccurring headaches and migraines, as well as assist a better thyroid function.
Healthy breathing can release mid-back tension.
Healthy breathing massages (no joke!) your heart, lungs, as well as your digestive organs, assisting better digestion and elimination.
Healthy breathing patterns are absolutely necessary in the prevention + treatment of pelvic floor disorders.

So why breathing optimally is so important for stability?

One word: pressure.

The intra-abdominal pressure is what stabilizes our spine when we stand, walk, and move about.

Whenever the ribs shift out of neutral position - for example, move forward and lift in front, they also drop in the back, which, in turn, pinches the back of our "abdominal balloon." That places the content of abdominal balloon under more pressure, and, like most things under great pressure (you know this first hand!), it tries to escape.

This escaping pressure moves either up (potentially creating hiatal hernia and increasing pressure on abdominal aorta), downward ( leading to pelvic floor disorders), or forward to destabilize our structure even further.

It is right next to impossible to utilize the muscles of the abdomen correctly if your alignment or breathing (now you know how the two are connected!) are sub-optimal.

Try this breath awareness practice to become aware of your breathing patterns and also dismantle some of the tightness within the breath:

{in class we used sitting on a core ball as a feedback tool}

This is best attempted on the weekend, when you aren't feeling rushed and are less likely to get interrupted.

Close your eyes. Take a moment to scan your entire body.

Then begin to focus your attention on your abdomen. Notice how your abdomen moves as you breathe in and out.

Feel the swelling and settling sensations on the inhalations and the exhalation.

Do you sense any tightness or constriction in your belly?

Do you tend to pull the abdomen inwards or upwards?

If you are not sure whether you are holding tension in the belly, tense abdomen for 7 seconds by pulling the muscles inward and then release.

Notice that abdomen billows outward in all directions – up, back and to the sides on the inhalation. On the exhalation it retracts – gains the tone and firmness without being rigid or hard.

You might begin to notice a subtle rocking motion occurring in your pelvis on with the waves of your breath. If you can’t feel it now, bend your knees , placing your feet on the mat, and feel again.

Now bring your attention to the floor of your pelvis – the space from the pubic bone to the tail bone, and between 2 sit bones.

Check around the base of the buttocks for any unnecessary holding. Again, if you are not sure you are holding tension in these areas, contract them for 7 seconds and then release.

Notice how pelvic floor moves when you breathe in and out. Can you feel any opening, broadening movement on the inhalation?

Feel the relationship of your pelvic floor and free movement of your abdomen.

Tension in the breath and anywhere in the region you just explored will prevent you from moving freely through your hip joints, and also from stabilizing correctly thought back, pelvis and muscles of the abdomen.

Now watch the video!

3 important heads up for this video:

1. 'tis in French, but the visuals are excellent, so don't be worried about the language barrier.

2. We do not need to full - body breathe all of the time, but we do need to have an ability to recruit our breathing system to respond to the demands of the situation. If your breathing is stuck in one mode all of the time, both the nervous and the muscular systems re-pattern themselves and limit your ability to breathe fully.

3. Back ribs do not seem to move in this video, yet in really full body breathing, back ribs also do expand.

Roger Fiammetti respiration totale animation

See you on the mat!

Julia + SATORI YOGA TEAM