The Art Of Lying Down

This week I’m taking 10 minutes in the Iliacus release.

This is a simple position that goes deeper than it may first appear.

Follow these basic principles:

✅ allow the front of your pelvis to tip towards your belly button

✅ drop the rib cage towards the floor

✅ allow the lower back and waist to soften without forcing

There are multiple benefits:

😇 Reduces tension in the hip flexors and groin.

😇 Alleviate intra-abdominal pressure and pressure on the bladder.

😇 Softens and soothes lower back ache and tension.

😇 Relieves discomfort caused by bloating.

😇 Down-regulates activated and overwhelmed nervous system.

This is a popular position in the ‘slow moves’ category in my online movement library.

It’s a gentle inversion that is perfect for when you need to hit pause and reset.

Start with 2 minutes and work your way up to 15.

Perfect for mid afternoon fatigue, end of day stress reduction and relief from symptoms of PMS, GSM (Genitourinary Symptoms of Menopause) and pelvic pain.

There are many ways to set this position up using different props and household substitutes.

You can go higher or lower, depending on the time of day, how you feel in your body and any injury or symptoms that might be present.

For a gentle version, stay low.

For a deeper release, gradually go higher and longer.