Why Fascia Makes Pandiculation Better for Pelvic Health Than Kegels

Ajouté : 2026-05-30

[00:00:02]In this video, I will be guiding you through a practice that is better for your pelvic floor than kaggels. Before I get there, let me share why this practice is better for you. It's because it is the body's way and not any other way. So, panticulation, ooh, is that urge we feel to unwind when we wake up from sleep or if we've been sitting for a long time. My name is Yasmin Lamat. I am the founder of S Sensing and a sematic practitioner. I have been moving my body for over 30 years. And in the past, I would be looking at core conditioning for your pelvic floor or looking at different ways to restore the pelvic floor after pregnancy or helping people with incontinents. And today, I really just want to share my practice with you. Let me begin by saying that your pelvic floor is not separate to the rest of your body. That your body is one continuous fabric. When there is strain in one area, it affects the whole. So in this practice, we look at fascia, the fabric of your embodiment. It's where muscles live. It's within your fascia.

[00:01:19]Every single muscle cell is shaped within this fascial web. Okay, let's get straight into the practice.

[00:01:28]So, we're going to come down onto the ground for this one. So, let's just begin by resting on the groundhing on either side of your body.

[00:01:49]So the first part of the practice is to come to a place that feels most easeful for you. If you need to put a cushion behind your head, I'm working on the floor, but of course you can absolutely work on a mat or a carpet and find what's best for you.

[00:02:12]So let's explore moving the entire web.

[00:02:16]Your pelvic floor is continuous with the arches of your feet, your breathing diaphragm, your tongue, your throat. So this first part of the practice, you might have seen this on some of my videos, is just a pulsing motion.

[00:02:33]So I call this the skin glide.

[00:02:37]And when you come to a resting space on the ground, you could explore this. If it feels uncomfortable for you, please let that go.

[00:02:46]and take a longer time to rest on the ground. But this practice of moving your ankles back and forth helps you to recognize that your body moves as a whole. And if you have any stuck areas, if you feel that it doesn't flow as easily, it's because there are areas within your body's fascia that feel sticky or stuck. And that's okay.

[00:03:11]We can come back to this at the end.

[00:03:14]Okay. Okay. So, that's the first part of your practice.

[00:03:18]And then if you can let that go and bend both knees.

[00:03:23]So, just resting both feet on the ground.

[00:03:26]And for now, if you can press your right foot just into the ground and then let go. Now when you come to this position and you feel ooh my body doesn't feel so comfortable here change the position of your arms or widen your feet and what's really important is to find ease in your body. So this practice where you're simply pressing or sending one foot into into the ground will help you to notice that the whole body responds including your pelvic floor. So just sending the floor away with your right foot. How does your left shoulder respond? And then you can let go.

[00:04:12]You can pause in between. There's no rush in this practice. It's really an exploration. This is the sematic way. We explore sending the foot into the ground. How does your pelvis respond?

[00:04:29]How does the opposite shoulder respond?

[00:04:31]And then you can let go.

[00:04:36]Take a pause as often as you can to notice any shift in your body. And even though it might be really subtle, just that sending of the floor away will change the information in your entire fascial web. So it just shifts with sensation. You don't need to add force. You don't need to add effort.

[00:05:01]Just sending the floor away with your right foot. And you can play with this.

[00:05:06]Right side and let go.

[00:05:12]Left side and then let go. You can pause in between. Let your pelvis rock a little bit.

[00:05:23]So we are shifting the entire fascial web. Feel free to rest every now and again in between. And you may even come back to pulsing with your legs lengthened along the ground.

[00:05:44]Okay. Now, if you are watching me and you're getting confused and you're wondering, oh, what should I be doing?

[00:05:52]Could I invite you to let go of that and simply listen to the sound of my voice as you come to the ground and follow as best you can? If you get stuck at any point, you can glance at the screen. So, let's come back to resting just without any motion just to rest. If there is an invitation from your body to wiggle or just shift a little bit, could you let that happen?

[00:06:21]And this kind of adjusting your body, self adjusting your body to find what feels easeful. Just follow the urge from within your body. So if there's an impulse from your body to move where you feel a little stuck, please let that happen for you.

[00:06:39]And then you can join me once more.

[00:06:42]Let's bend both knees. This time you're just listening to the sound of my voice.

[00:06:48]as you bend both knees resting on the ground. Let's explore that once more. So sensing your foot resting on the ground, your right foot sends the floor away and notice if your breath responds and then you can let go and then you can press your left foot or send your left foot into the groundh.

[00:07:16]And notice how the breath arrives.

[00:07:19]You're not having to think about it.

[00:07:22]You're simply resting and allowing your body to sense.

[00:07:32]And what do you notice as you send your foot into the ground?

[00:07:39]How does your pelvis respond?

[00:07:43]what else in your body is shifting.

[00:07:48]And these movements are how you're connecting to your entire fascial web, your whole web, not just your pelvic floor, but all of your tissue all the way to your shoulders, perhaps even to your head and neck if there is no stiffness or strain. And if there is, please listen to your body and simply allow your body to find what feels good for you. You're not trying to get anywhere to try and get something to work. You're simply adjusting, finding what feels easeful for you. And what you'll notice is when you pause from that practice, you might find that your pelvis starts to rock on its own. Can you allow that to happen? And this rocking of your pelvis is easing the strain in your whole body, especially around the area that we hold. So if you're pulling in your pelvic floor, this will really help you to let go. We often think that we need to pull in our pelvic floor to condition it and that is so not true.

[00:09:04]What is true is that your body has to return to a natural rhythm. It has to restore your pelvic health or your pelvic floor by simply easing the strain and allowing your body to reorganize.

[00:09:20]So, we're reorganizing the whole web, easing the strain of the entire web. So, resting once more. And this time, could you send both feet into the ground?

[00:09:33]Doesn't have to be a huge sensation.

[00:09:36]Just to notice when I press my feet into the floor, how does the breath respond? How does your whole body respond? And then let go.

[00:09:51]And you could also explore what happens with your feet further away and wider.

[00:09:59]Do you get more motion there?

[00:10:03]And what happens if you bring your feet really close to your pelvis and press your feet into the ground? Notice what happens. There's a bit of restriction there, right?

[00:10:16]So, could you take your feet further away, wider, and then explore what happens when I send my feet into the ground.

[00:10:31]You could rest in between. You could unf unfold your legs whenever you feel the need and then come back to knees bent.

[00:10:39]Maybe a rocking of your pelvis. And all of this is nurturing your ner your nervous system.

[00:10:49]So all of this is nurturing your nervous system by easing the strain in your body. And the next time you come to sending the feet into the ground, you may add a quicker motion.

[00:11:06]If you get stuck here and you're not sure, you can glance at the screen.

[00:11:11]Just add a little pulsing motion that continues all the way to the back of your head.

[00:11:23]And the purpose of this practice is to ease the strain in any areas of your fascial web.

[00:11:34]We may not know where that is exactly, but you can sense. And what's really important and what works best is to find what feels nurturing, what feels nourishing for you.

[00:11:52]You can come back to rocking the pelvis from side to side and just bringing your attention to how your whole body is responding. So the area around your pelvic floor area, your neck and shoulders.

[00:12:18]So could you bring your attention to how your whole body is responding?

[00:12:26]So when you're rocking your pelvis from side to side, how is your pelvis responding? Your shoulders.

[00:12:36]You could pause in between. And the next time you come back to sense, ooh, when I send my feet into the ground, how does your pelvic floor respond?

[00:12:50]So, as you send the floor away, what is the sensation? Just notice how there's a drawing in and then a letting go. So, it's responsive as you send the floor away.

[00:13:08]The breath arrives, the whole body responds. It's like the whole web is sensing, drawing in, and then there's a sense of letting go or releasing. You could add a little pulsing motion.

[00:13:29]And when you're moving your whole body in this way, you're sensing your whole fascial web like this.

[00:13:40]Your entire tissue is responding. You're not having to pull anything in.

[00:13:47]This pulsing motion is hydrating and restoring your body's fascia.

[00:13:57]Okay. So let's explore this motion of pandiculation. So could you come to a rocking motion of your pelvis?

[00:14:06]And this time can you let your knees drop over to one side?

[00:14:12]And as you let the breath arrive. Oh, just imagine you've woken up for the first time today.

[00:14:22]and let your body find that natural sensation of I just need to get into there and that natural sensation of the breath arriving and and an expansion.

[00:14:45]It's called a pandiculation. It's like a whole body yawn.

[00:14:50]You know this sensation.

[00:14:52]You felt it when you've woken up.

[00:14:57]Or if you've been sitting for a long time, you've noticed it. You felt it.

[00:15:02]Your body knows this natural motion.

[00:15:07]And you just find this. Oh, I just need to get into there.

[00:15:11]And then a spontaneous sigh. And honestly, this motion, this expansion from the inside out is the body's way of restoring your entire fascial web, including your pelvic floor. And not only that, so just find that it's resetting your nervous system.

[00:15:43]And when you are restoring any of your area in the body, you're shifting the whole body, including your nervous system. So when we have any issues in our pelvic area, our body is in a disregulated state.

[00:16:11]So instead of working with your body just as a mechanical system trying to fix one part, we connect to the body as a whole. So next we take a little moment to pause and rest.

[00:16:25]And then you may follow the urge to go back to that pulsing motion with your legs unfolded. So you might come back to oo I just need to pulse here. And how does your fascial web feel now?

[00:16:43]If you experience any spontaneous sighing or simply rest and when you rest, you might find there's a spontaneous movement that arises.

[00:16:56]Your leg might start to move on its own.

[00:16:59]And believe it or not, that motion is helping to restore your pelvic floor.

[00:17:08]And that's because you're regulating your nervous system and the information is changing in your entire fascial web.

[00:17:19]And you can take a moment to pause and allow this oo this pendiculation to arise. And when it does, how can you find the sensation of the ground? And just allow your body to unwind.

[00:17:35]This unwinding motion of your whole web is better for you than any kaggel exercises because it's your body's way.

[00:17:46]And then if you come back, I'll guide you to a couple of practices that allow you to find a pandiculation. So this time, can you bend your right knee?

[00:18:02]And with the same sensation of sending the floor away, let the breath arrive. Let your body expand and then a sigh emerges.

[00:18:16]So when your body hears a sensation against the ground, a breath arrives, you don't have to take a breath in. It happens on its own.

[00:18:29]And then you return with a spontaneous sigh.

[00:18:35]You can pause in between. There's no rush. There's no repetition. It's an exploration.

[00:18:42]Resting in between.

[00:18:45]You can continue on your right side or you can rest and explore the opposite side. So with a sematic approach to movement, we often pause in between listening to the body, sensing an invitation to explore, and you are exploring through body sensation.

[00:19:21]There's no correct body positioning.

[00:19:25]Oh, as you send the ground away, the breath arrives.

[00:19:36]And then you may notice a spontaneous sigh.

[00:19:40]And remember, there's no repetition.

[00:19:42]You're not having to do so many on one side. Your body will ask for a pause.

[00:19:50]And when that happens, please allow that and follow what emerges from there.

[00:19:59]This is the fascia way. Listening to your body's fascia, the tissue that sends information to your whole body and then let's rest in between. So now you have a couple of explorations. You have the pulsing movement to release any strain.

[00:20:24]You have this oo this pendiculation that arises when the body's fascia hydrates. It softens. It sends you the urge to pandiculate. You might even find yourself yawning here. Let this natural movement and expiration emerge from your body. Just unwind a little.

[00:20:49]You have bending both knees, resting, rocking through the pelvis.

[00:20:57]Exploring how this rocking soothing movement continues to your shoulders.

[00:21:05]And even though you are not trying to pull in your pelvic floor, it is responding.

[00:21:13]You can perhaps pay attention to the area of your pelvic floor.

[00:21:20]And as you continue to pandiculation, you may or may not sense there's an elastic recoil of your body.

[00:21:36]So this entire web is elastic. You might find kind of a drawing in sensation or not, but pendiculation restores the elastic recoil of your entire fascial web, including your pelvic floor.

[00:21:58]And because you're restoring the elastic property of your body's fascia, you're restoring the health of your pelvic floor. And from this rocking motion, you might find that your body sends you spontaneous movements as you rock from side to side.

[00:22:22]You may find that the leg comes in. It may not because what you may not realize is that the inside of your tissue is continuous with the outside of your tissue of your whole fabric. So when you move and your body is sensing, it will send you emotion to take care perhaps of your lower back because your pelvic floor tissue is continuous with your lower back, with your breathing diaphragm, with the diaphragm of your throat, the back of your head, your tongue.

[00:23:14]Which is why moving in this way spontaneously from the inside out gets to areas that one prescribed exercise cannot get to.

[00:23:31]Remembering you're moving your body's way, not any other way. So from this rocking motion, it continues to however your body finds ease, finds an unwinding motion.

[00:23:53]So these are a couple of ways. I will be guiding you two more.

[00:24:00]So the next time you come to rocking through your pelvis perhaps you could continue all the way to one side and bring yourself up into seated.

[00:24:15]Okay. So just coming into a seated position and I'm going to guide you to fourpoint kneeling. So when you come onto your hands and knees please feel free to place your hands wherever they feel comfortable. This is not like yoga or pilates where you're having to have your hands forward. Really listen to where can I find rest. If you close your eyes and you may have noticed that my eyes were closed as I was lying down on the ground. So when you close your eyes and you really listen, how do you connect to this inner sensation of your body? Where does it feel easeful for you? And how can you let your head hang? How can you let your whole body rest?

[00:25:05]So your spine is at rest. You're not having to place it in any particular position.

[00:25:11]So when you're coming to rest on your hands and knees like this, your body will start to move. It may not move in the same way as mine.

[00:25:21]You might find that it starts to sway from side to side. So I urge you to keep adjusting. Where do I feel comfortable?

[00:25:30]If you like your knees further apart, you can rest there.

[00:25:34]So you can take your legs further apart.

[00:25:37]And then let your body unwind.

[00:25:40]So the whole purpose of coming onto your hands and knees is to find a place of rest and then to unwind. So just imagine like cats and dogs do when they've been resting for a long time. They come and they pandiculate. Oh, they find, oh, I just need to get into there. And this motion once again, if you bring your awareness to your pelvic floor, you'll notice that there's kind of a drawing in sensation.

[00:26:10]The entire web is moving and shape changing from the inside out. the whole web. So, as your tailbone glides down, there'll be a kind of a a drawing in sensation without you having to do that.

[00:26:27]It does it for you. And you continue to explore from the inside out. And this is how you restore your pelvic floor.

[00:26:37]You're moving the entire web because it is all one fabric. And this motion is intuitive. It's spontaneous. It's not something that you learn. It's something that you sense. And the way to come to this natural blueprint of motion is to always start at rest. So you allow your body to unwind.

[00:27:03]You can take a break at any time. You don't have to continue just because I'm continuing. You can rest and come back to this.

[00:27:15]and trusting in your body guiding you to where it feels best for you. There's not a correct positioning of your hands or your knees. It's wherever it feels easeful for you. And also, if you feel the urge to take a break, you can. And sometimes what the body does is it sends you the urge to curl your toes under.

[00:27:40]And you'll notice that I will keep changing my positioning to find what feels really good for me.

[00:27:49]And in that curling your toes under, you might find a pulsing back sensation. So you can pulse back. If you feel that, ooh, this is hurting your feet. Please change your foot position.

[00:28:05]You know, with eyes closed, you're allowing yourself to really listen within.

[00:28:12]So, when you are tuning into your body's fascia, you're tuning into a tissue of sensation and it sends you the urge to unwind. You don't you don't have to be taught how to do a cat stretch.

[00:28:31]It's already within your body. You want to bring your body to a state of rest to allow it to emerge.

[00:28:42]And what you'll find is your body will naturally go into a curl. It will get into your lower back. Remember, your pelvic floor is continuous with your lower back. You'll sense that it's continuous with your whole web from the inside out. And all of these motions emerge from within.

[00:29:07]Ooh.

[00:29:10]And that is how you restore your pelvic health. And it's also how you reset your body's nervous system because um incontinence does not begin with your pelvic floor. It begins with your nervous system being in a state of freeze or shutdown.

[00:29:32]Um, and I have a video that I talk to you about that. So, honestly, this is the best way to restore your entire fascial web, especially your pelvic floor. Now, if you want to uh be guided to movements like this, you can join Move with Ease, which is a self-paced online program.

[00:30:01]And that link is in the description below.