Unwind and Relax: pelvis

Unwind and Relax by moving your pelvis.

This is a part of the Unwind and Relax series of short movement explorations you can try on your own.

NOTE: These movement explorations are just that. See if you can explore without trying to do it the "Right Way" or worry that you are doing it the wrong way. The purpose of these exercises are to explore possibilities, not to evaluate and correct your movements. These explorations are about cultivating awareness and coordination, and not about pushing through discomfort to achieve some perfect form or increasing endurance by doing as many repetitions as possible. Take it easy.

  1. Rest comfortably on your back on a firm surface like a rug or exercise mat on the floor.

  2. Notice your breathing without changing how you breathe.
    Keep your eyes and tongue soft.
    Remember how you are breathing now so that you can recall it later.

  3. Bend your knees with your feet flat on the floor so that your knees are pointing towards the ceiling without touching each other.
    Place your feet apart from each other on the floor so that you do not need to use any effort to keep your knees oriented towards the ceiling.

  4. Imagine that you have clock faces printed on your rug.
    The clocks are printed on the rug so that 12 o'clock is towards your feet and 6 o'clock is towards your head.
    Imagine that your pelvis is resting in the center of one of these clocks on your rug.
    Roll your pelvis to rest on 12 by making more space between the floor and small of your back.
    (You can also do this by imagining that you're wearing a belt around your waist and lifting your belt buckle towards the ceiling.)
    Gently and slowly rock your pelvis on the floor towards 12 then let it go and rest.
    Repeat this a few times.
    Make this a small movement to make it easy.
    Notice if you are breathing in a coordinated way with your pelvic movement.
    If you don't notice any particular coordination, try exhaling as you go towards 12 and then inhaling as you return to neutral.

  5. Let everything go and rest with your legs long on the floor. (Keep your knees bent if that's more comfortable.)
    As you rest, notice if you're breathing differently now.
    If you don't notice anything different, that's ok.

  6. Bend your knees with your feet flat on the floor.
    Push gently into the floor with your feet to help you press your imaginary belt into the floor to take your pelvis to 6.
    Gently and slowly rock your pelvis on the floor towards 6 then let it go and rest.
    Repeat this a few times.
    Make this a small and simple movement.
    Notice if you are breathing in a coordinated way with your pelvic movement.
    If you don't notice any particular coordination, try exhaling as you go towards 6 and then inhaling as you return to neutral.

  7. Let everything go and rest with your legs long on the floor.
    Do you notice anything different about your breathing now?
    Notice how your pelvis rests on your floor.
    Is one side of your pelvis making a firmer contact with the floor than the other?
    If there is a difference, resist the temptation to make adjustments and just remember how your pelvis feels on the floor.

  8. Bend your knees with your feet flat on the floor.
    Keep your tongue and eyes soft as you gently rock your pelvis on the floor to go between 12 and 6 a few times.
    Make this a slow and graceful movement.
    Think about the quality and smoothness of your movement rather than expanding your range of motion.
    Keep your breathing easy and uninterrupted as you rock your pelvis between 12 and 6.
    Stop the movement exploration and rest before you get tired.

  9. Pause the movement exploration for a moment to notice your breathing.
    Notice how your whole self responds to your breaths.
    Keep your face soft as you resume rocking your pelvis slowly between 12 and 6.
    Notice how your head responds to your pelvic movements.

  10. Let everything go and rest.
    Do you remember how you were breathing in the beginning?
    Are you breathing differently now?
    Is your pelvis resting differently on the floor than it did before?
    Let your eyes and tongue be soft.
    Rest.

If you found these to be interesting or helpful and want to know more, you're welcome to take an Awareness Through Movement class with me.