I'm uploading 3 class plans this week - sorry I'm so far behind! Four is you count the Special Restorative Class Plan.
This class plan and the next are a little beat up - I've been carrying them around for a while. These next four weeks build on one another, beginning with core sensation, building deep core strength and practicing moving, breathing and expressing from the core out to the world. This keeps us connected to our purpose and our inner well of strength and inspiration. Remember that rest is as important as training for this reserve and balance focus and self care.
3 part core discrimination is a subtle exercise done resting on your back. We start with lower right and left ab contraction - try to access these muscles individually. You won't be able to do it perfectly, the whole point though is to build the sensation, and this happens over time. Next mid-belly - left and right. And finally the upper front of your belly, just under your ribs.
Now that was just prep to bring your awareness into your belly and begin to feel how specifically you can feel and activate these muscles.
Now start back at the bottom of the barrel of your torso: engage and release your pelvic floor. Notice sensation and movement of the low front belly and anything in the back.
Press the low and mid back into the floor and release. Remember to move with the breath. Exhale as you engage, inhale as you release. If this feels opposite to you, try it both ways. Engaging the muscles south of the diaphragm as you exhale helps support the lifting of the diaphragm.
Finally, imagine the dome of your diaphragm which you can massage at the underside of your lowest ribs, and which has a "tail" that extends down along either side of your spine into your low back. Focus on contracting this dome like muscle as you exhale. Allow the inhale to happen.
For the rest of class, bring awareness to each of these locations in each pose or series: pelvic floor, psoas, respiratory diaphragm.