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Things to Get Started With to Heal Your Core & Pelvic Floor Today!
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1.POSTURAL ALIGNMENT
Did you know how important your posture is to your overall health and wellness? Most women in mid-life have some form of postural dysfunction that changes how the muscles in and around the spinal column can function. It also changes the alignment not only of the spinal bones themselves but the alignment of bones in both hips, the pelvis, both shoulders, neck and jaw. Wow, right!
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Ok so I said we would get you started today with healing your core and pelvic floor and your posture is the first place to start. This first step gives you the strategies to set you up for healthy posture for 2/3rd's of your day. Faulty posture happens due to; sitting at a desk job, standing for long periods of time, sleeping incorrectly, looking down at phones and tablets, watching tv in a slouched position and so on.
Below is the contrast between unhealthy posture and healthy posture and the reason you want to work on this each day is because of alignment. You want to optimize posture so your muscles can work more effectively, your spinal cord can function at its best and promote a healthy core and pelvic floor.
These are the Bones of Your Spinal Column (Vertebral Column)!!!

Work Posture- Typically 1/3 of Your Day

Sleep Posture- Typically 1/3 of Your Day



2. YOGA THERAPY
Using yoga as a means of mind-body therapy is an excellent way to work with balancing your stressed muscles, joints and ligaments. Faulty posture creates muscle and bone imbalances both in the upper body and in the lower body. Using a targeted approach through various postures and exercises is what makes using yoga as more of a therapy than just an exercise.
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There are various ways and postures in which yoga can provide you with a great foundation to balancing your spine and its associated soft tissues and joints as well as your core and pelvic floor. By practicing spinal balancing every day you give your body it's best chance for core function and pain reduction.
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Below I am giving you 6 poses to start with to balance your body and promote a healthy core (low back, abs, hips, pelvis and lower digestive system. Do this routine 1-2x daily to see how you feel!
Strength & Stretch

RECLINED FIGURE 4 POSE
As shown, lie on your back and bend both knees. Draw one ankle over top of the other knee and clasp in behind. Draw the clasped leg/knee towards your chest and hold for 45sec. Repeat on the opposite side. Repeat 3x on each side.
If you find it difficult to clasp simply use a yoga strap or belt you have at home behind the leg just above the knee in place of the hands as shown in the photo instead, holds and repititions are the same.

CAMEL POSE
As shown, come on to the knees (use a blanket or cushion underneath if needed for additional support)
Drop the shoulders towards the floor, squeeze your shoulder blades together and gently lean backwards.
Only go as far as you have no pain. Arms and hands can be placed as shown and hold for 5-8 sec. Release and repeat for a total of 4-8 x.

SEATED TWIST
As shown, sit on the floor and gently twist to one side and hold for a few breaths. Repeat by going to the other side. Repeat 3x on each side.
If you find it difficult to sit on the floor, you can use a chair or you can sit on a yoga bolster on the floor as well to give your core some additional support.

STAFF POSE
As shown, sit with the legs stretched out and support your upper body with your hands on the floor behind you. Just find a comfortable place to place them and engage the leg muscles with toes pointed towards the ceiling.
Gently press the chest forward and squeeze the upper back (between the shoulder blades) together and hold for 8 sec. Release and repeat for a total of 6-8 x.

DANCERS POSE (MODIFIED)
As shown, stand on one leg and grab the ankle of the opposite leg to stretch the front of the thigh. Please use a wall to steady yourself instead of the hand in the air if needed. You can also use a belt or strap around the ankle instead of your hand as you are stretching the same muscle.
Hold for 45 sec and release. Repeat on the opposite side and repeat on both sides 3 x.

BRIDGE POSE
As shown, and on your back, bend both knees and place your feet on the floor about 12-18 inches from your buttocks. Squeeze your shoulder blades under you for support and place the backs of your upper arms against your rib cage.
Inhale to lift and hold for 5-8 sec. Release to the ground slowly and repeat for a total of 5-12 x. (try and keep your knees pointed forwards as much as possible)

3. BREATH AWARENESS
Did you know that how you breathe strongly affects the vitality and functioning of your core & pelvic floor?
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Most people are "shallow breathers", meaning that they don't take a deep breath and without getting into too much anatomy this means that they are not moving optimally through their core during inhalation and exhalation. When you consider that you breathe over 20 000 times per day it isn't hard to then see that if you aren't breathing effectively in such a way that is called a "full breath excursion" then you are not maximizing your own ability to enhance the health and wellness of your nervous system, core & pelvic floor.​
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Below is a brief audio practice that will start bringing an awareness to how you breathe and help to relax the body tension in your core and pelvic floor, improve oxygen delivery to all your cells, regulate your nervous system, promote detoxification and kick-start your healing journey today!
YOUR AUDIO BREATHWORK PRACTICE
THERAPEUTIC YOGA ONLINE
Join Jennifer for a targeted women's yoga class each Wednesday at Noon. This class is 60 minutes long and held "live online" on the ZOOM platform. Take charge each week of your core health and wellness by addressing spinal alignment, hip and pelvic health, balance and deep relaxation as a means of building a more resilient and vibrant core that will support you in the years to come.
All levels of practice are welcome but space is limited!