Lotus Studio -Yoga-

Yoga e' di particolare beneficio per il benessere fisico emotivo e mentale. Sono qualificata con Don

Normali funzionamento

18/12/2022

Religion doesn’t mean changing the world around myself. It means changing my eyes, my ears, my way of seeing and my head.

The buddha-dharma isn’t a subject to be studied. The real question is: “What am I doing with my body?” The human body is set-up very practically. But what do we use this practical body for anyway? Usually, we use it as a slave to our illusions. The buddha-dharma means using the body in a way that doesn’t make it a slave of our illusions. That means putting body and mind in order.

The buddha-dharma isn’t an idea. It’s about the problem, “How do I deal with myself?”

- Kodo Sawaki, ‘To You’

30/09/2022
30/09/2022

COME EFFETTI IL CANTO ALLA NOSTRA SALUTE
* Il canto comunica al corpo le "giuste" vibrazioni che aumentano la nostra vitalità;
* Durante il canto, nel cervello umano vengono prodotte sostanze chimiche speciali che ci aiutano a provare pace e gioia;
* Il canto migliora la circolazione sanguigna nella zona della gola, che ha un effetto benefico sulle corde vocali, sulle tonsille e sui numerosi linfonodi della gola e quindi aumenta notevolmente l'immunità locale (ovvero noi meno spesso stanno prendendo raffreddore);
* Migliorare l'afflusso di sangue durante il canto porta all'attivazione dell'attività cerebrale: inizia a funzionare più intensamente, migliora la memoria, qualsiasi informazione è più facile da percepire;
* Il canto è molto utile nelle malattie polmonari, in quanto funge da esercizio respiratorio, che favorisce lo sviluppo del petto, la corretta respirazione e riduce notevolmente il numero di condizioni polmonari acute;
* Con il canto regolare, aumentano nel corpo i livelli di immunoglobulina e idrocortisone, che sono segni di buona immunità;
* Sono stati sviluppati metodi che trattano la balbuzie attraverso il canto e aiutano a migliorare la dizione;
* Il canto è usato anche nella lotta contro l'obesità: a volte per sovrappeso le persone quando hanno fame invece di mangiare per cantare due o tre canzoni.

Attenzione, ragazze! Cantare migliora l'afflusso di sangue nella zona della testa e ringiovanisce il corpo in generale, migliorano le condizioni della pelle.

Ecco perché gli esperti consigliano di cantare almeno 5 minuti al giorno, equiparando il canto all'esercizio fisico.
Via AdiDisha Yoga

06/09/2022

Lotus Studio -Yoga-

Care amiche e cari amici vogliamo invitarvi a partecipare a questo incontro speciale in un luogo speciale!
Vieni ed unisciti a noi -insegnanti multidisciplinari di esperienza pluridecennale-
per immergerti in una esperienza unica … continua a leggere …e facci sapere!

Dalle Radici al centro di Gravita’
Con Alessandra Palma di Cesnola

Dal contatto con la terra al centro di gravita’, un breve percorso che parte dal metodo Feldenkrais ai fondamenti del Qi Gung, per poi passare all’esplorazione del movimento libero nello spazio.
I partecipanti potranno eseguire gli esercizi come “bozzolo di seta”, acquisendo il controllo di tutte le articolazioni e la capacita di eseguire i movimenti a spirale che sono alla base del Tai Chi, del Qi Gung , del Feldenkrais e della danza
www.percorsisomatici.it
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Dalle Radici alla Crescita
Con Silvia Sferlazzo

Non perderti questa occasione unica di studio, pratica ed esplorazione nel campo dello Yoga/ Tecnica Alexander e Danza.
I partecipanti avranno modo di esplorare i delicati equilibri dei riflessi e degli allineamenti posturali del proprio corpo esposto alle pratica Yoga e a piccole sequenze di movimento fluido.
https://www.facebook.com/LotusStudioYoga
https://www.facebook.com/tuscanyalexandertechnique
*************************

Quando:
10 settembre 2022
Arrivo dalle 16.00 alle ore16.30
Inizio prima lezione con Alessandra :16.30 fino 17.45.
Seguira’ una breve pausa
Seconda lezione con Silvia inizierà : alle 18.00 fino le 19.15 ( prima del tramonto)
Stuzzichino e bollicine dalle 19.15 in poi ( incluso)

Dove:
Pedana nel Bosco/Localita’ Pescina/Monte Morello/Paterno/Comune di Vaglia
A 25 minuti da piazza Liberta'

Cosa portare:
Tappetino yoga o consimile/ Copertina
Abbigliamento comodo ed adatto sia al caldo che al fresco di settembre/
una bottiglia d’acqua/ qualcosa da scrivere se fosse necessario/ curiosità , buona energia e voglia di condividere….!!!

Costi e info whatsappa: Silvia 349 6246731 Alessandra 348 3547812

Lotus Studio -Yoga- Yoga e' di particolare beneficio per il benessere fisico emotivo e mentale. Sono qualificata con Dona Holleman ETTY e Orit Sen-Gupta VIJNANA Yoga International.

27/08/2022

🙏🏽🕊🌈

On this Day in the Life of Paramhansa Yogananda

August 26,1925
Yogananda gave two classes beginning at 7:30 PM at the Scottish Rite Hall in San Francisco on “Spiritual Marriage” and “Bhagavad Gita.”

1935
Yogananda met with Mahatma Gandhi in Wardha, India. The meeting was described in "Autobiography of a Yogi": https://www.ananda.org/autobiography/

1951
Yogananda addressed the SRF Convocation and gave the talk “Follow the Path of Christ,” which was recorded.

09/08/2022

Mother of the world "Sri siva sakthi ammaiyar's darshan in her thiruvannamalai ashram.

I have been in her presence many times ! So so so very powerful! Words can’t hardly describe ! 🕉🙏🏽

28/07/2022

In the diagram representing the development of shi-nä there is an elephant. The elephant symbolizes the meditator's mind. Once an elephant is tamed, he never refuses to obey his master and he becomes capable of many kinds of work. The same applies to the mind. Furthermore, a wild and untamed elephant is dangerous, often causing terrible destruction. Just so, the untamed mind can cause any of the sufferings of the six realms.

At the bottom of the diagram depicting the development of concentration the elephant is totally black. This is because at the primary stage of the development of shi-nä mental torpor pervades the mind.

In front of the elephant is a monkey representing mental agitation. A monkey cannot keep still for a moment but is always chattering and fiddling with something, being attracted to everything.

The monkey is leading the elephant. At this stage of practice mental agitation leads the mind everywhere.

Behind the elephant trails the meditator, who is trying to gain control of the mind. In one hand he holds a rope, symbolic of mindfulness, and in the other he holds a hook, symbolic of alertness.

At this level the meditator has no control whatsoever over his mind. The elephant follows the monkey without paying the slightest attention to the meditator. In the second stage the meditator has almost caught up with the elephant.

In the third stage the meditator throws the rope over the elephant's neck. The elephant looks back, symbolizing that here the mind can be somewhat restrained by the power of mindfulness. At this stage a rabbit appears on the elephant's back. This is the rabbit of subtle mental torpor, which previously was too fine to be recognized but which now is obvious to the meditator.

In these early stages we have to apply the force of mindfulness more than the force of mental attentive application for agitation must be eliminated before torpor can be dealt with.

In the fourth stage the elephant is far more obedient. Only rarely does he have to be given the rope of mindfulness.

In the fifth stage the monkey follows behind the elephant, who submissively follows the rope and hook of the meditator. Mental agitation no longer heavily disturbs the mind.

In the sixth stage the elephant and monkey both follow meekly behind the meditator. The meditator no longer needs even to look back at them. He no longer has to focus his attention in order to control the mind. The rabbit has now disappeared.

In the seventh stage the elephant is left to follow of its own accord. The meditator does not have to give it either the rope of mindfulness or the hook of attentive application. The monkey of agitation has completely left the scene. Agitation and torpor never again occur in gross forms and even subtly only occasionally.

In the eighth stage the elephant has turned completely white. He follows behind the man for the mind is now fully obedient. Nonetheless, some energy is still required in order to sustain concentration.

In the ninth stage the meditator sits in meditation and the elephant sleeps at his feet. The mind can now indulge in effortless concentration for long periods of time, even days, weeks or months.

These are the nine stages of the development of shi-nä. The tenth stage is the attainment of real shi-nä represented by the meditator calmly riding on the elephant's back.

Beyond this is an eleventh stage, in which the meditator is depicted as riding on the elephant, who is now walking in a different direction. The meditator holds a flaming sword. He has now entered into a new kind of meditation called vipasyana, or higher insight: (Tibetan: Lhag-mthong). This meditation is symbolized by his flaming sword, the sharp and penetrative implement that cuts through to realization of Voidness.

At various points in the diagram there is a fire. This fire represents the effort necessary to the practice of shi-nä. Each time the fire appears it is smaller than the previous time. Eventually it disappears. At each successive stage of development less energy is needed to sustain concentration and eventually no effort is required. The fire reappears at the eleventh stage, where the meditator has taken up meditation on voidness.

Also on the diagram are the images of food, cloth, musical instruments, perfume and a mirror. They symbolize the five sources of mental agitation, i.e. the five sensual objects: those of taste, touch, sound, smell and sight, respectively.

-Geshe Rabten

The Perfection of Concentration
👉 teachingsfromtibet.com/2017/06/01/the-perfection-of-concentration/

13/07/2022

Happy Guru Purmina

🌺🌺🌺 Happy Guru Purnima 🌺🌺🌺

Q: Can Sri Bhagavan help us to realize the truth?

Sri Ramana Maharshi : Help is always there.

Q: Then there is no need to ask questions. I do not feel the ever-present help.

Sri Ramana Maharshi : Surrender and you will find it.

Q: I am always at your feet. Will Bhagavan give us some upadesa [teaching] to follow? Otherwise how can I get help living 600 miles away?

Sri Ramana Maharshi : The sadguru [the Guru who is one with being] is within.

Q: Sadguru is necessary to guide me to understand it.

Sri Ramana Maharshi : The sadguru is within.

Q: I want a visible Guru.

Sri Ramana Maharshi : That visible Guru says that he is within.

~ From Be as you are book

29/06/2022

Lezioni Yoga sulla pedana a monte morello!🙏🏽

18/05/2022

Shanka mudra

01/05/2022

HOW TO LEAVE YOUR GURU

"The moment you follow someone
you cease to follow Truth"
- J. Krishnamurti

If your spiritual teacher promises you unending bliss, an end to all your problems, freedom from anger and doubts and sorrows, permanent access to higher states and realms, the complete transcendence of all human concerns...

... well, then, your doubting is ingenious, and holds infinite creativity.

Walk away from anyone who makes you such promises, and never look back. Then, you are free. Because, finally, you trust yourself, as you did when you were very young and hadn't yet split yourself in two, the knower versus the known, the certainty versus the doubt. You are no longer a carbon copy of someone else, buying into the dreams of another, clinging to second-hand promises. You are original again. No longer seeking what others seem to have, but resting in original knowing.

No matter what anyone says, however enlightened they claim to be, however many books they've written, however many fans or followers or disciples they have, however shiny their smiles and charismatic their personalities, however perfect and 'spiritually correct' their language, they really do not know. They are a child of life, as you are, innocent at the core. They are not the authority, have no privileged knowledge, do not hold answers. They can only share their journey, their insights, what they have noticed. They are what you are, consciousness itself, and on that level, you are profoundly equal. There is no 'club' for the awakened. No wave in the ocean is more 'ocean' than any other wave. Life knows no levels in this way. Humility reaches everyone in the end.

Nobody can be 'in' a higher state. States come and go. Even the most blissful feelings, the most ecstatic highs, cannot be permanent, just as no wave can be permanent in the ocean, and cannot be maintained. If you are chasing states and experiences, striving for the 'next big thing', you will be exhausted before long. And that kind of well-earned exhaustion is a wonderful thing; it is the beginning of a great awakening.

Your exhaustion is sacred, see. Your sorrow is not a sign of your ignorance, but a fresh expression of life. Your fears are not mistakes. Your pain is not an indication that you are far from awakening, or that you are being punished for your ignorance. Your longing is not something that needs to be eradicated. Even your confusion is holy. And your doubts have kept you supple, curious, open; they have protected you from the greatest pain of all: arrogance.

You are not a victim, friend, but so damn alive. Don't let anyone tell you otherwise. It would be their loss, anyway.

You tire of the promises. You get exhausted from trying to be something that you are not. You get sick of walking another's path, following someone else, trusting their truth over your own gut. It is not your nature, to follow, to worship, to create external gods.

Slow down. Come closer. Get curious. Question everything.

And most of all, trust your doubts as you walk.

- Jeff Foster

21/04/2022

7 chiavi per aprire 7 porte

Gratitudine:
Ringrazio per quello che ho.
Per quello che non ho, di cui non ho bisogno o che mi rende infelice.

Umiltà:
Accetto i miei limiti. Mi separo dall'ego e dal bisogno di dimostrare di essere migliore degli altri.

Ottimismo:
Vedo un'opportunità dove gli altri vedono una calamità. So che non controllo tutto ciò che mi circonda, ma posso adattarmi alla realtà della mia vita.

Generosità:
Collaboro con gli altri, sia con il mio tempo, che con denaro o supporto emotivo. Questo mi permette di provare benessere e calma.

Perdono:
Lascio andare e lascio andare... lascia andare il risentimento e la vendetta.
Quando perdono, traggo beneficio dalla mia salute mentale, fisica ed emotiva e cresco come persona.

Intenzione:
Concentro le mie energie su ciò che scelgo per il mio benessere.
Definisco le mie intenzioni in modo positivo e fisso consapevolmente la mia attenzione sul momento presente.

Fiducia:
Elimino i dubbi che provo verso me stesso, mantengo i miei propositi e i miei sogni.
Tengo accesa la mia luce interiore ✨

La ciencia de la vibracion 🙏

21/04/2022

“If you meet the Buddha, kill him.”
- Zen koan

Nobody has ever become awakened.
Some of the least awakened ones are the ones who think they're the most awakened.
Awakening is the biggest joke of all.

Nobody has ever transcended the body, lost the ego, gone beyond the mind or extinguished the separate self. What separate self? A laughable notion.

Nobody has ever reached the finish line.
There isn't one.
Finish lines are only for the mind.

The heart has no interest in finish lines.

So many claims.
So many images.
So many stories we tell ourselves and each other, just to avoid our vulnerable humanness, our heartbreak, our mortality.

I love being nothing. It gives me total freedom to be anything in any moment. And so the teaching emerges from there. From a playful heart. From a beginner's mind. From the total absence of answers. From the eternal student within.

Beware the one who knows.
Fall in love with not knowing.
Throw your words into the river, friend.
Sacrifice your conclusions
for the laughter of a child.

Be pure creativity.

- Jeff Foster

17/04/2022

🙏🏽🕊✨

Heavenly Father, I am resurrected with Christ from the sepulcher of the flesh into Thine omnipresence. I am resurrected from the smallness of family affection into the grandeur of love for all They creatures. I am resurrected from ignorance into Thine eternal wisdom. I am resurrected from all worldly desires into a state of desire for Thee alone. I am resurrected from longings for human love; I yearn only for divine love. I am one with Christ, I am one with thee.

Paramahansa Yogananda

16/04/2022

Compressing The Lumbar Spine

Compressing the lumbar spine all day long is a major problem for so many people.

I meet very few people with good posture and an overwhelming number with bad posture.

This strikes me as part of the human condition.

We are, often maddeningly, creatures of habit, and there is nothing in particular that steers us towards positive behavior.

And we have an endless number of unconscious repetitive behaviors that are easily patterned in negative ways.

We simply walk, sit and stand the way we walk, sit and stand.

Unless for some reason over the course of our lives we have chosen to examine the behavior to try to change or improve it.

While I take for granted that a good number of people who follow my work have made that leap of introspection, the overwhelming majority of people have not.

Simply stated, most people are habitually compressing the lumbar spine whenever they walk and stand.

You might not think you lean back but look sideways in a mirror. Or have someone take a picture of you from the side.

We tend to lean backward habitually and since no one is telling us not to, we keep doing it.

In fact, we are encouraged to do it with the world's worst instruction: “Stand up straight and take your shoulders back.”

When we stand poorly over the course of a lifetime this often gentle compression can easily allow the spine to degenerate.

And the gentle part makes it all the more insidious.

Just to be clear, sitting creates misery of a different sort.

The lower back or lumbar spine is made up of five bones that are referred to as L1-5 with the uppermost one labeled L1.

The lumbar bones are different from the other bones of the spine. They are designed for bearing and transferring weight exclusively.

To that end they are the largest bones of the spine and while they can flex and extend they have very little ability to twist.

Additionally, the spine can be divided into front and back sections. The front is the big bones with cushiony discs between them.

The back half of the spine is where movement is generated.

This back half is made up of bony projections called processes. There are transverse processes on either side. And one pointing to the back is called the spinous process.

You should be able to see the space between the spinous processes of the lumbar spine in the pictures. These spaces allow for flexing and extending the spine.

The goal over the course of our lives is to maintain the space between the spinous processes with good posture and movement patterns.

But, as I said, most people are leaning slightly backward all the time.

And the empirical evidence is the overwhelming number of spines that degenerate and undergo surgery.

These spines that degenerate often follow a similar pattern when walking and standing.

Leaning slightly backward, minimizing the distance between the spinous processes, and essentially compressing the lumbar spine all the time.

Compressing the lumbar spine is nothing more than an ingrained habit and with repetition, habits can change.

16/04/2022

Psoas Pain Can Be Mysterious

Psoas pain can be a genuinely weird thing.

If you break a bone you know it.

If you sprain your ankle you feel it.

If you have a strange groin pain that wraps around from the front towards your back you have no idea what is going on.

Welcome to the mystery of psoas pain.

Psoas pain can take many different forms but it is rarely something you can directly point to.

And more important than psoas pain itself, psoas dysfunction can lead to trouble in many different areas of the body.

Let’s look at the case of a broken leg again. If you compensate for the broken leg while healing and then go back to your previous patterns then no harm is done.

This rarely happens but that’s the subject of another post.

When psoas pain leads the body astray it often manifests far from the source.

It gets to be a bit of a cliché when a client comes in complaining about knee pain and I say. “It’s a problem with your psoas.”

And then the next person comes in with a neck problem and I say again, “psoas”.

One reason is that this mysterious muscle is simply not on the radar of so many healthcare practitioners. So I am sort of cheating when I can blithely tell clients that their psoas is at the heart of the issue.

What I offer takes a leap of faith.

I advertise that I can help your assorted pains simply by the way you walk.

While I genuinely think that what I do will eventually be a mainstream practice/therapy, right now I am often an option of last resort.

And I am that option after people have seen numerous doctors and practitioners who have not helped them.

So it might be simplifying things but my basic take is pretty darned simple.

If a host of qualified professionals has not helped someone the mystery of psoas pain is probably in play.

The psoas is the most important muscle in the body for three reasons:

-It holds us upright above the pelvis
-It walks us through life
-It warehouses our unprocessed trauma

Learning about this muscle can help with the unresolved pain that you might be experiencing.

And it can also inform you as to how critical it is to the general functioning of the body and our aging process.

Associazione Iyengar Yoga 14/04/2022

Associazione Iyengar Yoga

Associazione Iyengar Yoga Iscriviti alla nostra newsletter per rimanere sempre aggiornato su nuovi seminari ed eventi organizzati dall'associazione e dalle scuole affiliate

13/04/2022

Queste parole scritte nel 1937 da Paramahansa Yogananda sono quanto mai attuali ☮

NAZIONI DEL MONDO, STATE ATTENTE!

Perché nel mondo esistono la sofferenza e l'infelicità? Quando i popoli della terra sono felici e prosperi vivono in sintonia con Dio, e tutte le vibrazioni terrestri sono in armonia con i pianeti. Ma non appena una nazione combatte contro un'altra, o gli industriali egoisti e avidi cercano di appropriarsi voracemente di ogni ricchezza, ha inizio la recessione. E quando la recessione appare in una nazione, comincia a diffondersi ovunque a causa delle vibrazioni che attraversano l'etere. La guerra mondiale ha sollevato in Europa un'ondata di vibrazioni negative, che si sono poi diffuse in tutto il mondo; e dove non era arrivata la guerra, comparve 'la sp****la', una febbre influenzale ad altissima mortalità estremamente contagiosa. I tormenti di tutti coloro che morirono nel conflitto mondiale furono la causa sottile dell'epidemia che si verificò subito dopo, e che uccise 20 milioni di persone, mentre la guerra ne aveva uccise circa 10 milioni.

Nella guerra civile attualmente in corso in Spagna, le vibrazioni dei combattimenti, nei quali trovano la morte migliaia di uomini, donne e bambini, fluttuano nell'etere, causando inondazioni in America, uragani in Inghilterra e in Portogallo e terremoti in India. Perciò i popoli del mondo, anziché creare altri conflitti e scatenare nuove guerre, dovrebbero fare del loro meglio per fermarle, usando mezzi pacifici ed evitando di favorirle, ad esempio tramite la forza dell'ostruzionismo.

L'assassinio di migliaia di etiopi - che non volevano la guerra - e le vibrazioni delle ingiustizie perpetrate nei loro confronti, hanno stravolto l'equilibrio mondiale. Perché nessuno può creare disordini in una parte del mondo e impedire che il tumulto si muova sulle onde eteriche verso altri luoghi della terra. Se le persone che vivono in una parte della casa vengono disturbate, tutta la famiglia è destinata a essere infastidita. In Etiopia si è combattuta una guerra di aggressione. In Spagna si sta combattendo una guerra di aggressione. Secondo la Lega delle Nazioni, le guerre di aggressione sono inconcepibili. Ma poiché il mondo ha ignorato il comando divino e la regola divina di dichiararle illegali (e questa è una grande lezione impartita dal conflitto mondiale del 1914-18), si sta di nuovo avviando verso l'eventualità, influenzata da Satana, di scatenare volutamente un'altra guerra, più grande e più devastante.
La recessione è causata dalle gravi colpe dell'ultima guerra; e se ne dovesse scoppiare un'altra, le risorse alimentari diminuirebbero drasticamente in tutto il mondo. Così è meglio che le nazioni europ*e facciano tutto il possibile per evitare ogni conflitto.

Voi nazioni del mondo, state attente! Servitevi del patriottismo per proteggere il vostro Paese e non alleatevi con nessuna della nazioni che sostengono l'aggressione. Tutti gli stati dovrebbero unirsi per non collaborare con quei Paesi che vogliono scatenare guerre di aggressione. Le nazioni di tutto il mondo dovrebbero incontrarsi per trovare il modo di mitigare le cause e gli effetti delle calamità naturali come malattie, inondazioni, siccità, epidemie e terremoti. L'uomo non dovrebbe contribuire a peggiorare le catastrofi naturali che egli stesso provoca, con le tragedie evitabili della povertà, delle privazioni, della sofferenza e della morte dovute alla guerra; è evidente, infatti, che le calamità create dall'uomo e le vibrazioni negative della guerra e dell'egoismo industriale provocano le catastrofi naturali.

I politici sono accecati dal loro patriottismo, dall'egoismo e dal desiderio di fama. Trascurando le leggi divine stabilite da Dio e proclamate dai grandi santi, stanno facendo precipitare una valanga di infelicità sulle nazioni della terra. Seguite i consigli dei santi che sono i veri figli di Dio, e non quelli di Satana. Noi ci auguriamo che ogni figlio di Dio, di ogni nazione, non collabori con Satana e non sostenga le guerre, ma si adoperi in ogni modo per stabilire costruttivamente la pace e la prosperità nel mondo intero, e la felicità spirituale della propria nazione e in tutte le altre. Sradichiamo ogni errato senso di falso patriottismo, foriero di infelicità, e instauriamo nell'animo di ogni cittadino del mondo il vero patriottismo internazionale contraddistinto dalla fratellanza, dalla pace, dall'assistenza reciproca, nonché dal progresso e dalla felicità di tutti in ogni ambito: mentale, sanitario, industriale, sociale, scientifico, filosofico, morale e spirituale.

Paramahansa Yogananda(da 'Verso la Realizzazione del Sé')

10/04/2022

Nick debates yoga with Yoga Master B.K.S. Iyengar in Pune, India

08/04/2022

The Spine Lengthens In Two Directions

As your spine goes you go.

This is one of my favorite phrases and sums up our prospects for aging in six words.

Energetically, life revolves around the spine.

Our nervous system is the body’s information gatherer, storage center, and control system.

Its function is to collect information about external conditions in relation to the body’s internal state. It then analyzes this information and initiates the proper response.

The Central Nervous System (CNS) includes the brain and spinal cord, which are housed inside the spinal column.

The Peripheral Nervous System (PNS) connects the CNS to other parts of the body and is composed of nerves that emanate from the spinal column.

The skeletal alignment of our spine is the key determinant of our access to the body’s energetic resources.

To unlock this energy we must balance the curves of the spine and lengthen them in two directions:
The sacrum and tailbone move down
The lumbar spine and everything above extend up.

We want to learn to lengthen the spine while maintaining all of its natural curves in order to achieve its maximum length.

In order to visualize a healthy lengthening of the spine, we need to understand the muscles that are involved in this action.

Your pelvic floor is a group of muscles called the levator ani, the elevator of the a**s.

Energetically this muscle moves upward into the core of the body.

Your buttocks muscle, the big gluteus maximus, is a muscle that wraps down the leg to extend it.

Energetically it flows down to the earth.

These muscles (levator ani & gluteus maximus) have specific functions that work in opposition to each other.

Unfortunately, this is rarely the environment in which we live. We tend to use both muscle groups poorly.

This is because we tend to overuse the buttocks and underuse the pelvic floor.

As a result, the spine can begin to suffer.

Overuse of the buttocks, or gluteal muscles, tends to shut down energetic movement through the spine.

In standing the gluteus maximus should not be working much.

In walking it works a tiny bit to take the leg back unless you are walking uphill which is when it kicks into gear.

Unfortunately, our posture usually shifts the gluteus maximus into a different role.

If your legs are underneath your pelvis the butt can do less. And your spine can do more.

If the thighs begin to sink forward and the pelvis tucks under, as they do in most people, the quadriceps (big thigh muscles) and the buttocks begin to work to provide stability.

This false sense of stability results in the butt gripping and its energy moving upwards.

Releasing the buttocks opens the possibility for one of the body’s most important features: toning the tail.

Toning your pelvic floor creates the upward energy that allows for the sacrum and the tail bone to move down.

If the idea of toning your pelvic floor doesn’t make sense you can try to feel it in many ways.

Holding in your p*e. Gently engaging between the a**s and the ge****ls. And lastly, if all else falls squeeze the a**s to get a sense of movement at the base of the pelvis.

Ideally, you will feel a shift in the bones as well as the muscles.

Your coccyx (tail) bone at the very base of the spine should move forward ever so slightly towards the p***s or front of the pelvis as the sacrum lengthens down.

To lengthen your spine up you can engage a gentle tone in the abdominals and lengthen up from the back of the neck.

This pulls the spine up into its full extension at the top.

The most interesting aspect of this to me is that though the spine is moving in two directions to find its length, the muscular action is all about lifting or lengthening up.

When the pelvic floor tones, the sacrum, and tail bone move down.

When the legs are under the hips correctly the spine can lengthen up with the help of the erector spinae muscles in the back.

When our alignment is off so is the lengthening of our spine.

To be able to get full length and extension in our spine is one of the key aspects of aging successfully.

When the relationship between the buttocks and the pelvic floor is not harmonious the spine will only lengthen in one direction.

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