The Method

The method is based on the pelvic floor’s natural cooperation with our breath. Instead of trying to force your muscles to work in a certain way, as the old school Kegel exercises have focused on, you support the movements that always happen without your awareness.

The pressure from the cushion increases the ability to sense

When you sit on the cushion you start feeling the area it presses towards. It is the surface, the muscles, and the connective tissue deeper in you, that constitutes the pelvic floor.

Beside what you consciously notice, the brain ”discovers ” the area, that you intend to make contact to, and that, might has been blocked out for a while.

Then you can start giving data or information to the brain, about how the plvic floor is doing and what it needs. By simply sitting on the cushion, you can sometimes make a change.

The cooperation with the breath

Inhalation

When you inhale, the floor needs to stretch. It has to make space inside of you and needs to do so without completely losing its tension.

 

Exhalation

When you exhale the floor wants to pull together, move forward and tense itself. It makes a natural squeeze when you exhale with a little tensioning in your lips and jaws.

The Sigh

When you sigh with relaxed jaw, tongue and lips, the pelvic floor relaxes. It finds its most relaxed position and allows the blood to flow through. It is important be able to distinguish between an exhalation and a sigh.

 

To sense

You start with simply sitting on the cushion and breathe.

Make consonants ( K, T, D and S) and with your eyes closed you pay attention. Notice if ”something” blinks or moves when you make the sounds.

Then try the different breaths. The inhalation, the exhalation and the sigh and simply notice if you feel something reacting in your pelvis.

In this phase pay particular attention to the sigh. Try and led go of any control when you sigh. Allow the cushion to support you.

Do this for 5 minutes each day for a week or as long as you need to begin to connect with your pelvic floor.

Some feel a lot in the beginning, some less. Give it time and curiosity. 

 

To awaken

When the sensing has grown on you, you start to help the movements to enlarge. When you inhale, you focus on allowing the tissue to stretch even more. On your inhalation you follow the breath through your armpits, your back through to your lower back and into your pelvis. 

When you sigh exhale you wait for some tensioning to happen and once you feel it, you support it slightly. Allow it to move forward softly and slowly as it tenses.

Take another Deep breath in and sigh deeply. Repeat the sigh.

 

To train

Once your awareness and cooperation with the breath has become familiar to you, you can start ”training” this every day for about 5 minutes. Repeating the different breaths and movements in cycles.

 

 

If it Hurts

If it hurts when you start sitting on the cushion, know that it is due to tense tissue and will change when you learn to relax the muscles. Maybe place the cushion on a softer surface. Gather your knees and move your heels to the sides.

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