Скачать или смотреть How to Train Your Deep Core: 3 Dimensional Pelvic Floor Awareness

Most deep core training focuses on force.

But the pelvic floor is three-dimensional — and awareness comes before intensity.

In this 15-minute supine (lying down) somatic practice, we explore pelvic floor engagement in three directions:

• Front to back
• Side to side
• Lifting upward

Using a segmented three-part exhale, we engage each direction separately before integrating them together. Practicing on the floor reduces postural demand and increases sensory feedback, making this variation ideal for refining subtle control.

This session will help you:

• Develop true pelvic floor awareness
• Coordinate breath with deep core activation
• Improve diaphragmatic breathing
• Support spinal alignment
• Reduce unnecessary gripping or over-bracing

This is not about squeezing harder.

It’s about learning control, sequencing, and release.

Move slowly. Avoid strain. Build awareness first.

Consistency reshapes the breath and the spine.

#somaticyoga #deepcore #pelvicfloor #breathebetter #backpainrelief