Improving Pelvic Floor Control and Ease (Patrons)
Mostly back-lying, framed by chair-seated. Begins with identifying the four skeletal landmarks of the diamond-shaped pelvic floor. Discover more pelvic floor awareness, control, and ease by learning how contractions of the anus, urethra, and other parts of pelvic floor are connected to movements of the pelvis, spine, and legs. May be very helpful if you have concerns about continence, digestion and elimination, or sexual function, and also typically benefits breath, balance, and walking.
Before you begin read this for practical tips and your responsibilities, and check out Comfort & Configuration below.
Recorded live in a Feldenkrais Awareness Through Movement (ATM) class, this lesson is copyright Nick Strauss-Klein, for personal use only.
Tip – Lesson names
What’s in a lesson title? Lessons are about an hour unless a shorter duration is shown in the title. Thanks to our donors they’re freely offered unless marked “Patrons” – those are how we thank our Patron-level donors.
Tip 4 – Padding
Study tip: Comfort first! Carpeted floors usually work well, but it’s great to have an extra mat or blanket nearby in case you need a softer surface in some configurations.
Tip 5 – Discomfort
Study tip: If a configuration or movement causes any increase in discomfort, or you feel you just don’t want to do it, don’t! Make it smaller and slower, adapt it, or rest and imagine.
Tip 3 – Head Support
Study tip: It helps to have a large bath towel nearby when you start a lesson. You can fold it differently for comfortable head support in any configuration.
Tip – Comments
Project tip: Leave a lesson comment below! It’s a great way to give feedback or ask a question, and it helps google find us so we can achieve The Feldenkrais Project’s vision!
Tip – Login
Join the Project! If you already have, thank you for your support! Members and Patrons can access the full lesson notes in the tabs below: just login.
Tip – Complete the Movement
Study tip: Complete one movement before beginning the next. You’ll improve faster if there’s enough time between movements that you feel fully at rest.
Tip – Technical Difficulties
Tech tip: If you have any trouble with the audio player, reboot your browser. That solves most issues. If not, please contact Nick.
Tip – Pause the recording
Study tip: If you’re really enjoying a movement and want to explore longer, or you just need a break for a while, pause the recording!
Tip – Rewinding
Study tip: Many instructions are repeated. If you get a little lost, rest and listen. You’ll often find your way. If you need it, use the 10 seconds back button.
While we offer 52 free lessons, this one's just for our Patron-level donors. You can preview the lesson notes and comments below, but to access the audio you’ll need to join The FP as a Patron. Learn more
Got a question for Nick, or a thought about this lesson?
Use the comments section below! Public comments build our community and help search engines find us.
I do this lesson very carefully – with movements just between thinking and action – so I get a lot out of it without fatigue.
This morning walking around – enjoying my relaxed feet touching the ground – thinking how this diamond shaped pelvic floor influences my breathing and connects my whole body – I found myself singing the lines of the song
‘Love Is All Around’ by Wet Wet Wet
I feel it in my fingers
I feel it in my toes
Love that’s all around me
And so the feeling grows
Thanks Nick for your wonderful Feldenkrais project
More of the pelvic floor work please! It’s so intimately connected to my feelings of well being and confidence in the world. Thank you
Wonderful! I’m planning more. Something small soon I’m pretty sure, then more to come in the next months.