Читать книгу New Active Birth: A Concise Guide to Natural Childbirth - Janet Balaskas - Страница 32

(Until you are familiar with this exercise it will help if someone reads the instructions aloud very slowly.)

Sit with your back supported by a wall.

Draw one foot in towards your body and then place the other comfortably in front of it or else sit cross-legged. Make sure your sacrum is right up against the wall.

Now close your eyes and release the back of your neck and shoulders by bringing your chin down a little, towards your chest. Focus your awareness on your breathing. Without altering your normal breathing rhythm, simply observe the breath for a few moments. As you breathe, become especially aware of the exhalations.

Feel the way your sitting bones contact the floor. With each exhalation, have a sense of dropping your pelvis downwards towards gravity, relaxing and releasing your knees, hips and legs towards the floor. Release your sacrum downwards so that all of your lower body is well ‘grounded’ and your back relaxed. Become aware of your spine, securely supported from the tailbone upwards, through the lower back, between your shoulders and up into the neck.

With each out-breath relax, release any tension in your eyes, your jaw, your neck and your shoulders, your belly and your pelvic floor. Place the palms of your hands gently on your lower belly, just above the pubic bone.