Dawn Ross: Bit By Bit Bodyworks
#1 6624 Centre St SE in Physical Solutions Calgary, AB, Canada

Before jumping into more core exercises here’s one more restorative pose I find helps nurture movement of the pelvis and improves the relationship of the pelvis and ribcage. Traditionally taught with one block this variation used two. ... As someone who’s sacrum would go numb and tailbone was extremely sensitive after having kids. This variation was a go to as I began to restore my core. Once set up explore the sensations of breathing in and out of the upper lobes of the lungs (the space roughly below and just above your collarbones). Notice the sensations of your back, shoulders & neck as you breathe. Then explore breathing using the middle lobes (nipple line from the breastbone out to the armpits). Feel the sense of width. Notice the sensations as you breathe here. Finally focus on the sensations of breathing with the lower lobes of the lung (bottom third of the rib cage). Pay particular attention to the end of each exhalation. Explore directing the inhale to move the lower back ribs. Play with exhaling out the mouth a few times. Notice the sensations of the mid and low back. Give it a try. Reach out with any questions or to share what you discover when you try it. Share it with a friend. See more

Today I’m sharing a simple restorative twist that can do wonders for your core strength and posture. This position does a few things it puts the pelvis in a posterior tuck. Belly down and placement of the pillows or folded blankets promotes movement of the back ribs as you breathe. Most of us are compressed in the back ribs and shortened between the back ribs and top of the pelvis. It’s likely with 2-5 minutes breathing in this position you’ll feel taller and less prot...ruded in the abdomen. Regardless of the direction of the legs and twist our focus and how we breathe will be the same. Inhale 3 dimensionally opening the ribs on the right half of the ribcage, like the gills of a fish. Breathing length from the top of pelvis to the the armpit. Exhale softly, left lower front ribs come across, in and down toward the pelvis. We’ll breathe in this way to counter the inherent asymmetry that exists for us all in the movement of the primary breathing muscle the respiratory diaphragm. This is because there’s a heart on the left and liver on the right. Use a small folded blanket or towel to graduate the amount of rotation available. Please, meet yourself & tissues where you are at. I demonstrate placement of the blanket going from less to more rotation required. Turning the head also impacts the rotation of the torso and ribcage. Explore looking in the same direction as the knees. Facing the floor. Turning the head in the opposite direction as the knees. Be where you can easier breathe as described above. Do a few reps of your favourite core exercise. Then do this and re try your favourite core exercise. What’s different? Let me know if you have questions and what you discover. #dodifferent #yogaprops #movedaily #coreexercises #spinalmobility #intraabdominalpressure #corestrength #yycyoga #onlineyogaclasses #privateyogateacher #restorativeyoga #pronetwist #transvereplane #breathingexercises Music: Chill Musician: LiQWYD See more

I’m seeing lots of posts demonizing certain positions and postures. Guess what your head is designed to look down! Your neck is absolutely capable of it. ... Remember there was sewing neck, breastfeeding neck and fire starting neck before the dreaded, feared and ominous text neck! Looking down is not a bad thing. For sure dosage or time spent in a position can become problematic. And you are totally capable of adding in a variety of positions and loads so you are capable and strong in ANY position. Including looking down at your phone. Instead of using precious time and energy being fearful of or micro managing to avoid positions or postures. Start to incrementally train and progressively load positions and movements you don’t spend time in day to day. We adapt to the positions and loads our body encounters. You get to choose to fear this fact or USE IT to your advantage. It’s up to YOU. Want help figuring out how to incrementally and progressively stretch and strengthen the positions and movements specific to YOU? Book yourself a FREE 20 minutes discovery call. Link in the bio. If I can’t help I know someone in Calgary or online who can. #dodifferent #movedaily #posturecorrection #textneck #yycyoga #onlineyogaclasses #privateyoga #privateyogateacher #onlineyogatherapist #movementcoach #variability #specificity #adaptation See more

Want a stronger core? We started yesterday by assessing whether you own the ability to move your pelvis. Your core strength is also impacted by owning the ability to move your ribcage. If you missed yesterday’s post check it out then come back and swipe through today’s 4 videos. ... Video 1 - Notice where you engage and default to in terms of moving the pelvis between anterior tilt, neutral & posterior tuck when seated. Video 2 - Explore changing the focus by working into the resistance of the strap across the front of the pelvis. Video 3 - Explore changing the focus by working into the resistance of the strap across the back ribs. Video 4 - Notice the skull & it’s relationship to the movements of the ribcage and pelvis in seated. Tomorrow I’ll share a restorative way to improve movement of the ribs and thoracic spine. Hit me up with any questions or comments. #dodifferent #yogaprops #movedaily #coreexercises #spinalmobility #intraabdominalpressure #corestrength #yycyoga #onlineyogaclasses #privateyogateacher See more

2 Tips For A Better Birddog Pose . . , . . . , .... Notice how you feel using these actions to come into the pose. Is it different than how you usually feel in the pose? If so, how do? I am a huge fan of using how we interact with the environment to improve how we move and feel on & off the mat. Save it for later. If you try it and like it share it with a friend. #dodifferent #movedaily #pelvicstability #gait #hipextension #yycyoga #onlineyogaclasses #privateyoga #privateyogateacher #yogatherapist #sijointdysfunction #footarches See more

Want a better core?? Here’s 5 moves to access and at the same time improve your core cylinder. The block presses and heel block squeeze help you find your 3D core cylinder. ... Moving a leg, lifting the head, adding some upper body rotation and lateral flexion all change the amount of challenge of your core. Find which of these challenges your core without overloading it. Regress things if you notice: Abdominals bulging out and pressing into the front abdominal wall. Bearing down on the pelvic floor. Holding some air in and then bearing down on that air. Breath holding and or excessive tension in the eyes, jaw or throat/neck. Hit me up with any questions or comments. #dodifferent #yogaprops #movedaily #coreexercises #intraabdominalpressure #corestrength #yycyoga #onlineyogaclasses #privateyogateacher Music: Alive Musician: @iksonmusic See more

Want a stronger core? Before you do another plank or core challenge start by assessing whether you own the ability to move your pelvis. Can you come to an anterior tilt (low back arch), neutral and posterior tuck (flat long low back) position?... Can you breathe 3 dimensionally in each pelvic position? Can you breathe 3 dimensionally and maintain each pelvic position while moving the limbs? Skull? Thoracic spine? Today’s video is a way to assess your ability to move the pelvis in a seated position. Give it a try. Let me know which position is most challenging for you. All week I’ll be sharing ways for you to explore your core strength & responsiveness. #dodifferent #movedaily #coreexercises #spinalmobility #intraabdominalpressure #corestrength #yycyoga #onlineyogaclasses #privateyogateacher See more

Great day playing in the powder today. It reminded me about this sweet stretch I posted last ski season. Calves burn when hiking or skiing? Grab a yoga strap, belt or towel and do this resisted self calf stretch. Your welcome. ... #dodifferent #movedaily #resistedstretching #calfstretch #eccentrics #lengthentostrengthen #yycyoga #onlineyogaclasses #privateyogateacher See more