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Pelvis & Legs Sequence | Beginner | IMAGES

Belly

Duration: 3-5 minutes

Block work should always begin with this position. The focus here is to connect to the diaphragmatic breath through inhaling consciously into the Block Buddy™. This is the only position where the inhalation is the focus. We need to re-train the diaphragm as we have “forgotten” how to breathe with this muscle.

The Block Buddy™ is on the belly button and will directly affect the intestines, liver, gallbladder, stomach and pancreas. As, over time, we lose our inner space due to tissue compression, this area becomes backlogged with undigested food, waste and inflammation. You may feel a pulse, the aorta, as you lie in this position and will likely feel discomfort and/or pain.

As long as you are breathing you are feeding and healing the tissue. If you cannot lie in this position and breathe fluidly then try lying with the block on a mattress to give you some cushioning.

We always need to stay for a minimum of 3 minutes to get the desired “melting” effect and to breathe more space and life back into the body. If you only have 5 minutes/day to focus on your health, this is what I recommend as breathing diaphragmatically feeds the body 600% more oxygen than breathing through the chest muscles.

Always inhale and exhale through the nose.

Lower Belly

Duration: 3-5 minutes

This position directly affects the organs of reproduction and elimination, the low back, hip joints, and the legs.

Due to years of incorrect posture and unconscious breathing, the alignment of the pelvis and the structures it houses becomes displaced. Notice how people shift their body weight to one side, creating an asymmetry. This causes the tissue to grip onto bony surfaces with the goal of creating stability in the body. Unfortunately, blockages result.

Place the Block Buddy™ just above the pubic bone and focus on the full exhalation. Search for the areas of pain and stay with them so as to melt through restrictions, which block blood and energy flow. This area can be incredibly thick and dense, especially if you have had surgeries. When you inhale, feel the lower belly moving into the block, thereby connecting more deeply into the diaphragmatic breath.

Personally, I do this when I am menstruating as the pressure relieves my cramping. Listen to your body and use your breath as your guide. If this doesn’t feel right for you wait until your cycle has finished.

Inhale and exhale through the nose.

Left Hip Flexor

Duration: 3-5 minutes

This position directly affects the low back, hip joints, organs of reproduction and elimination and legs.

Notice how many people stand and walk with their feet angled outward, like a duck. This is an indicator of the hip flexors having shortened. Wherever there is a shortening in the body, another area is under tension, and in this case the lower back. Also, the main blood and nerve supply for the legs run through this space so a shortening translates to a blockage for blood and energy flow.This can be a challenging area to position the Block Buddy™ as everybody is shaped differently as is each side of the body due to asymmetry. You want to find the space between the pubic bone and hip bone, so depending on your size and shape you will need to play with the Block Buddy™, trying it in different positions until you feel it in the right spot. Basically, as long as you are feeling pain, you have found restriction. You may feel a flood of heat down the leg, an indicator of improving blood flow. Your breath is your guide, as long as you can breathe in a relaxed manner, you are feeding and healing the tissue.

Inhale and exhale through the nose.

Left Iliotibial Band

Duration: 3-5 minutes

This position directly affects the hip joints, low back, knees and quality and tone of muscle tissue.

The tissue in the body is full of roadways, or channels to bring food and oxygen to cells and remove waste and debris. In a perfectly aligned body, flow to and from cells would be complete, and healthy. Youthful, functioning, tissue would be the result. As people are not perfectly balanced due to unconscious posture and breathing, the tissue winds down over time in a spiral fashion and grips onto bone in an attempt to create stability. These grips block blood and energy flow, cause veins that are under pressure to protrude and create the dimpling appearance that we know as cellulite.

It is important to work the Block Buddy™ the entire length of the leg, and pain is likely to be greater as you move closer to the knee. You can approach this in a few ways depending on your body and health and can use pillows to prop and support the body if required. Remember, your breath is your guide. As long as you are breathing, you are feeding and healing your tissue. Once you settle in, rock forward and backward, searching for pain (it won’t be hard to find). Focus on exhaling the pain from the body and notice, over time how the sensation changes.

Smile, it helps!

Inhale and exhale through the nose.

Left Quadricep

Duration: 3-5 minutes

This position directly affects the knees, hip joints, low back and quality and tone of muscle tissue.

Notice the majority of people and how they stand. Rather than consciously bearing equal amounts of weight on both legs and using the muscles to support that weight, most people hyperextend at the knees and shift to one leg. This changes the body’s alignment and the tissue grips and freezes onto the bone to create stability. The hyperextended knee causes the hip joint to protrude forward, adding bulk and congestion to the front of the thigh, where the main channels are for blood and nerve supply to the legs.

As this area can be very thick, find the right position for your body and placement for the Block Buddy™. Simply lying here might give you enough sensation but to increase the intensity, you can slowly bend and straighten the knee. You need to work the entire distance of the quadriceps and likely the pain will increase as you move toward the knee.

Inhale and exhale through the nose.

Quadriceps, Above the Knee

Duration: 3-5 minutes

This position directly affects the knees, hip joints, low back and quality and tone of muscle tissue.

Inhale and exhale through the nose.

Left Adductor

Duration: 3-5 minutes

This position directly affects the low back, hip, and knee joint and the quality of tissue tone.

The majority of people walk with their toes pointing outward, an indicator that the hip flexors have shortened. This also means that the mechanics for proper gait are incorrect. Rather than lifting the leg with the hip flexors and placing the heel down, the majority of people propel the leg forward using the adductor muscles. This causes a migration of this tissue over time, causing a bunching, or accumulation of tissue in the inner thigh. This not only affects the appearance of tissue but blocks blood and energy flow to the legs and feet.

Depending which position you choose, the goal is to move deeply enough to feel pain. Remember, pain equals restriction so you want to search for and melt restriction to improve blood and energy flow. It is important to work the length of the adductors, expecting that pain will increase as you move closer to the knee. Slowly move the leg over the Block Buddy™ with the full exhalation, encouraging the block to melt through the layers.

Always inhale and exhale through the nose.

Left Piriformis

Duration: 3-5 minutes

This position directly affects the low back, hip joint, sciatic nerve and legs.

Unconscious posture is wreaking havoc on the health and appearance of the population, and one of the main contributors is the lack of awareness we give to the buttocks. These muscles are incredibly strong and in part, are designed to be a stabilizing foundation for the body. However, we have lost the connection to this foundation, resulting in an inner collapse. The body creates false foundations from compressed tissue in an attempt to create stability but the outcome is an imbalanced, asymmetrical body with many blockages restricting blood and energy flow.

Position the Block Buddy™ in such a way that you feel stable. Most people want to place the Block Buddy™ too low, where the leg attaches to the pelvis. It should be placed higher up in the center of the buttock. There are many layers of frozen tissue and we want to sink as deeply as possible. Exhale fully as you slowly move, exploring the pain. You can rock the body left to right or move the leg in and out.

Inhale and exhale through the nose.

Left Hamstring

Duration: 3-5 minutes

This position directly affects the low back, hip, and knee joint, legs and feet and the quality and tone of muscle tissue.

Many people suffer from ”tight hamstrings”, but the reality is that the entire system of the pelvis and legs is out alignment. We feel more pain in the posterior of the body because we fall forward, into our inner space, causing a displacement of tissue outward. The back body attempts to hold up our forward falling system creating strong grips of tissue onto bony surfaces. Stretching this area won’t release these grips as they are frozen with a force up to 2000lbs/square inch.

Find the position that works best for you, and work the entire length of the leg. Focus on the area of greatest pain, as this indicates the greatest restriction. Exhale fully as the Block Buddy™ sinks more deeply into the tissue, releasing the bony grips while improving blood and energy flow.

Inhale and exhale through the nose.

Left Calf

Duration: 3-5 minutes

This position directly affects the hip and knee joints, lower legs, feet and the quality and tone of muscle tissue.

To be in correct standing posture, we should have 60% of our body weight on our heels, but the average person has 80% on the balls of their feet, and this is before we put on shoes with a heel. The pressure and tension this creates is enormous and tissue migrates in an attempt to stabilize the body. This migration creates blockages of blood and energy flow and a freezing of tissue onto bone. The health and appearance of the tissue is affected and can result in debilitating pain and symptoms, making walking very challenging.

The goal is to snuggle the Block Buddy™ close to the back of the knee. If the area is too bulky, start with it on the Achilles’ tendon and as you melt the tissue work your way to the back of the knee. Once you settle in, you can rock left to right as you exhale fully, releasing tension as you melt through the frozen layers. Remember, this area has been under enormous pressure for years so be patient with yourself and use your breath as your guide. You are in control of how much pain you can withstand, so respect your limits.

Smile, it helps!

Inhale and exhale through the nose.

Right Hip Flexor

Duration: 3-5 minutes

This position directly affects the low back, hip joints, organs of reproduction and elimination and legs.

This can be a challenging area to position the Block Buddy™ as everybody is shaped differently as is each side of the body due to asymmetry. You want to find the space between the pubic bone and hip bone, so depending on your size and shape you will need to play with the Block Buddy™, trying it in different positions until you feel it in the right spot. Basically, as long as you are feeling pain, you have found restriction. You may feel a flood of heat down the leg, an indicator of improving blood flow. Your breath is your guide, as long as you can breathe in a relaxed manner, you are feeding and healing the tissue.

Inhale and exhale through the nose.

Right Iliotibial Band

Duration: 3-5 minutes

This position directly affects the hip joints, low back, knees and quality and tone of muscle tissue.

As people are not perfectly balanced due to unconscious posture and breathing, the tissue winds down over time in a spiral fashion and grips onto bone in an attempt to create stability. These grips block blood and energy flow, cause veins that are under pressure to protrude and create the dimpling appearance that we know as cellulite.

Smile, it helps!

Inhale and exhale through the nose.

Right Quadricep

Duration: 3-5 minutes

This position directly affects the knees, hip joints, low back and quality and tone of muscle tissue.

Always inhale and exhale through the nose.

Right Quadricep, Above Knee

Duration: 3-5 minutes

This position directly affects the knees, hip joints, low back and quality and tone of muscle tissue.

Inhale and exhale through the nose.

Right Adductor

Duration: 3-5 minutes

This position directly affects the low back, hip, and knee joint and the quality of tissue tone.

Inhale and exhale through the nose.

Right Piriformis

Duration: 3-5 minutes

This position directly affects the low back, hip joint, sciatic nerve and legs.

Smile, it helps!

Inhale and exhale through the nose.

Right Hamstring

Duration: 3-5 minutes

This position directly affects the low back, hip, and knee joint, legs and feet and the quality and tone of muscle tissue.

Many people suffer from “tight hamstrings”, but the reality is that the entire system of the pelvis and legs is out alignment. We feel more pain in the posterior of the body because we fall forward, into our inner space, causing a displacement of tissue outward. The back body attempts to hold up our forward falling system creating strong grips of tissue onto bony surfaces.

Stretching this area won’t release these grips as they are frozen with a force up to 2000 lbs/square inch. Find the position that works best for you, and work the entire length of the leg. Focus on the area of greatest pain, as this indicates the greatest restriction. Exhale fully as the Block Buddy™ sinks more deeply into the tissue, releasing the bony grips while improving blood and energy flow.

Inhale and exhale through the nose.

Right Calf

Duration: 3-5 minutes

This position directly affects the hip and knee joints, lower legs, feet and the quality and tone of muscle tissue. To be in correct standing posture, we should have 60% of our body weight on our heels, but the average person has 80% on the balls of their feet, and this is before we put on shoes with a heel.

The pressure and tension this creates is enormous and tissue migrates in an attempt to stabilize the body. This migration creates blockages of blood and energy flow and a freezing of tissue onto bone. The health and appearance of the tissue is affected and can result in debilitating pain and symptoms, making walking very challenging.

Once you settle in, you can rock left to right as you exhale fully, releasing tension as you melt through the frozen layers.

Remember, this area has been under enormous pressure for years so be patient with yourself and use your breath as your guide. You are in control of how much pain you can withstand, so respect your limits.

Smile, it helps!

Inhale and exhale through the nose.

Right Calf

Duration: 3-5 minutes

This position directly affects the foot and ankle, and the body as a whole. Reflexology is a practice of stimulating nerve points in the feet, hands, and head to affect a change in the organs and tissue, which that nerve innervates. Theoretically, if we walked with perfect alignment, there would be constant stimulation of these nerve points in the feet and the body would be balanced and harmonious. Each step would be stimulating the affected tissue, all the time. This, however, is not our reality as we are not balanced and symmetrical, and far from it.

Find a wall or counter to hang on to and stand barefoot with the arch draping over the block, using your exhalation to sink deeply. Slowly move the foot, left to right as you search for the restrictions and the pain. You can explore doing this on the ball of the foot and the heel.

Inhale and exhale through the nose.