Mind-Body Ritual: Root Activation

Root Activation - Grounding Energy

Abdominal Hollowing, Pelvic Tilt & Pelvic Lift

Position

Lying on floor face-up with knees bent. Soles of feet should be resting comfortably on floor

Breathing

5 second INHALE through the nose

5 second EXHALE through the mouth (or nose) to feel deep core contraction

Intention

Grounding into feet, core and foundation. Elongating the lumbar spine. Activating Root.

Practice: Abdominal Hollowing

  • •Breathe in and fill the belly with air. As you breathe out, pull belly button inwards like your making yourself skinny (not flexing your 6-pack abs)
  • •Focus on keeping your pelvis flat on the floor as you do this
  • •Keep a curve in your low back so there is still space between your lumbar spine and the ground
  • •Using the exhale to suck in the deep core musculature is the key to the practice
  • •Repeat 12, 24, or 36x
  • •Try to slow down your breath to 5 second inhales and exhales to really appreciate the rhythm that is created with the foundational practice
  • •If this practice is challenging to perform, stay here until you build the nerve nets to proceed to the Pelvic Tilt

*This is the foundation for many of the movement practices, so even though it may feel very basic and boring, it is of utmost importance that this is being accomplished appropriately.

Practice: Pelvic Tilt

Follow the sequence of the Abdominal Hollowing but when you are exhaling/contracting, add this in:

  • •As you exhale and hollow your abdomen, tuck your tailbone and push your low back (lumbar spine) into the floor
  • •Hold for 5 seconds
  • •Allow your low back to relax out of the tuck as you breathe in for 5 seconds
  • •Repeat this practice 12, 24, or 36x

*Only proceed onwards when you feel that you are accustomed to doing the Abdominal Hollowing and Pelvic Tilt in tandem. It may take a few days or weeks of practice before you generate the core awareness to feel coordinated in these practices.

Practice: Pelvic Lift

Follow the sequence of the Abdominal Hollowing and Pelvic Tilt, but now when you are exhaling/contracting add this in:

  • •As you tuck your tailbone and round your low back, now squeeze your butt muscles to lift your pelvis up off the ground
  • •Raise until just before discomfort or until belly is parallel to thighs
  • •Remember to maintain core activation (keep tailbone tucked)
  • •Squeeze your pelvic floor and feel the force distributed down through your inner thighs and hamstrings down into your heels
  • •It should feel like you are stretching your knees and crown away from each other
  • •Plug the shoulders into the spine and push the palms of your hands into the ground to further accentuate this activation and elongation
  • •Repeat 12, 16 or 24x
  • •It may help to experiment with the weight distribution on the soles of your feet. Squeezing your legs/feet together against the resistance of the floor will help to activate the inner thigh musculature
  • •You can also accomplish this by placing a yoga block or cushion between your knees to cue you to engage your adductor (inner thigh) muscles and pelvic floor

These three exercises are a perfect morning ritual, used to warm up the deep core and posterior chain to prepare for the day. Feel and breathe into the strength with length!

From the True Self Series - Empowerment Movement Module

Shine Family Chiropractic