Unlock Your Pelvis for WOMEN

Learn about the rotational abilities of your hips. Many people talk about external rotation when they talk about hip mobility and hip opening. A healthy pelvis however, can rotate internally and externally.

During pregnancy, you should take care not to twist deeply and compress your belly. Therefore for the supine twists & rolling in this session, raise your arm into the air (shoulder is lifted), instead of releasing it on the ground.

Required Props:

• 2 bricks

• 1 pillow

• 1 wall
  

For most women, internal rotation at the pelvis is much more challenging to achieve than external rotation. Restoring the ability to internally rotate is crucial to treat or prevent back and hip pain but  also to reduce tightness (and often pain) around the vagina that could affect sex negatively.

Required Props:

• 1 brick

• 1 pillow

• 1 wall

For healthy hip mobility, not only the pelvis but also the thigh bones (femors) need to be able to acces internal rotation. Let's have a look at some ways to practice this.

Required props:

• 1 sandbag/bag of rice or similar (weight between 5-60kg)

• 1 blanket or large towel

• 1 brick

• 1 pillow

Practicing on the mat is great. But often we cannot access the required movements during everyday life. This session will provide exercises that train the body & the mind to incorporate healthy INTERNAL rotation for everyday life.

Required Props:

• 1 brick

• 1 pillow

• 1 wall

Many women are stuck in constant external rotation at the pelvis. However they have lost the ability to further rotate externally and they still experience differences between the left and right side. This session will provide exercises that train the body & the mind to incorporate healthy EXTERNAL Rotation movements. Working on external rotation is sometimes needed as well to free up some space to have more leverage to go into internal rotation afterwards.

Required props:

• 1 pillow

• 1 wall

Dissociating the left and the right side of the pelvis as well as dissociating different areas of the spine is essential for healthy movement. For example, if one side is going into external rotation, the other should be able to internally rotate. Many women struggle with this and use their pelvis as a whole unit, compensating the required movement by for example turning the pelvis or tilting it.

We often do the same in our inner world. We completely identify with out emotions or our thoughts or the physical body. Learning to take a step back and see that an emotion is just an emotion and the physical sensation is simply a sensation and not defining us can set us free from overreacting, or being stuck in our emotions.

Required props:

• 1 sandbag/bag of rice or similar (weight between 5-60kg)

• 1 blanket or large towel

• 1 brick

• 1 pillow

• 1 wall

Do you associate strength and tightness? Learn more about in which case muscles get tight and how strength can prevent tightness.

Required props:

• 1 brick

• 1 pillow

• 1 wall

Bring awareness to the pelvic floor to achieve active muscle control.

Required props:

• 2 bricks

• 1 pillow

• 1 wall

Many women experience a lot of tightness in and around the pelvis because of stress and past traumas. Our body is very intelligent. When it senses fear, stress and other triggers, it will go into specific muscle engagements without you even noticing it, This is helpful during the threatening situation but it starts to be a problem once it results in a chronic state.

Emotional release is therefore as important as physical release to reduce muscle tightness, overall tension and the resulting pains and other symptoms. Find the necessary softness needed through this session.

Required props:

• 1 sandbag/bag of rice or similar (weight between 5-60kg)

• 1 blanket or large towel

• 2 bricks

• 1 pillow

• 1 wall