Feeling the lower abdominal contraction

Feeling the lower abdominal contraction

The abdominal muscles insert on the pelvis (pubis or iliac crests), but they do not all have a contractile part in this lower zone, between the pubis and three fingers below the navel. Sometimes we lose some of the strength and capacity of contraction in that area.

Nevertheless, this contraction should biomechanically follow that of the perineum to allow abdominal contractions to go upward (the inverse being hyperpressive, it should be avoided in a vertical position and should be limited to the visceral massage laying down).

To feel this area, first place your hands one on top of the other under the navel, above the pubis. Feel the heat under your hands, you can even rub the entire area to wake her sensorially.

Then visualize the flame of a candle in front of you … .gently blow it … .. then let yourself inhale, “opening your nostrils”, as if you were breathing a flower …… And quietly repeat. Do you feel under your hands, at the very beginning of the action, the lower belly that is brought back to the spine? with the inhalation this area relaxing ?

If the image does not speak to you, try to “make bubbles underwater”

You feel ? a little ? An intention of movement may be? Sensations increase gradually with practice, persevere!

Feeling the lower abdominal contraction

What is the perineum?

Physically, it is a kind of muscular hammock that forms the floor of our pelvis, and therefore of the trunk. It contains the viscera. Contrary to preconceived ideas, the perineum is not the prerogative of women, men also are endowed with this muscular set. But since it is open to the outside in women, it is a zone of frequent prolapse that makes more often talk about it.

Biomechanically, it acts in synergy with the diaphragm during breathing, responding to its lowering action on inhalation and return on exhalation.

This is also where mulabandha (the tendinous center of the perineum) can be activated.

Energetically, according to yogic tradition, it is the seat of the first chakra, muladara, linked to our grounding, our survival, our security.

Emotionally, it is a place « charged» especially for the woman, in which many tensions and traumas can be stored. Too much or not enough tonicity can disrupt pregnancy or childbirth.

It is important to take care of it, to protect it against chronic hyperpressure, but also against hyper or hypotonicity and therefore to work both its strength and its flexibility, in coordination with the muscles of the body that are synergistic (Who work together).

INHALE…….EXHALE…… Maybe you feel the effect of your breathing in your perineum? Try for a few breaths to feel this “hammock” receive light pressure from your organs, without forcing naturally 🙂