MULADHARA CHAKRA: Garner Support from Your Pelvic Floor

The pelvic floor supports us in body and experience. Chronically held tension in this part of the body may cuase muscles to become weak over time so it is important to learn to both contract and relax the pelvic floor.

Elevator Breath
Sit in Baddha Konasana. On inhale imagine the breath moving downward from the throat to the perineum like an elevator car. Exhale and imagine the breath moving up from the perineum to the throat. After a few minutes of this practice, add in a gentle contraction of the lowest abdominal muscles right above the public bone. and feel the entire pelvic floor lift in response to this abdominal contraction.

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Apana Mudra
Touch tips of thumb, middle and ring fingers together, extend index and little fingers; rest back of hands on thighs. 
Benefits: Eliminates toxins from the body, creates a sense of calm
Practice Tips: Use when you need to feel safe and tranquil
Contraindications: Low blood pressure

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Practice for the Pelvic Floor
- Elevator Breath
- Legs apart & together with strap across feet
- Half Happy Baby
- Spider Walking (hold one leg in Half Happy Baby, other leg straight out, alternate sides)
- Gomukhasana legs with pelvis on blanket
- Windshield Wipers
- Bridge Series (up and down three times, then hold first with hips width feet, then toes turned out, then wide feet toes turned out)
- Swimmer Series (Talasana, Swimmer, Utkatasana, Parvrita Utkatasana to R, Utkatasana, Parvrita Utkatasana to L, Utkatasana, Swimmer, Talasana, Tadasana)
- Prasarita Padottanasana
- Side Lunges
- Adho Mukha Svanasana
- Childs Pose
- Virasana
- Grounding Cord Meditation
- Instant Maui (back flat on floor, legs in chair)