Exercise 7 - Sniff, Flop & Drop

  • This is the last exercise in the 'Release Section'
  • It brings together the SNIFF(in-breath), FLOP(stomach out) and DROP (pelvic floor). At this stage you will have practiced these techniques individually and 2 at a time. We are now going to combine all three.

Exercise

Lie on your back with your knees bent and feet flat on the floor, keeping a slight hollow at the lumbar spine. You can also do this exercise lying on your side

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Palpate as described in Exercise 1 Palpation (click here to review)

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In one motion, SNIFF in, Flop out your stomach and Drop the pelvic floor

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Practice this for at least 10 minutes twice per day or even longer until you feel you have mastered the technique. Take your time and do not rush.

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Tips: 
  1. Success is when you feel on each in breath that the Sniff-in connected with the pelvic floor to make it release as if there is a line of connection between the nose and the back passage
  2. The abdomen must remain completely soft and the chest must not rise
  3. If the Sniff becomes too dominant then it can take away from the feeling of anything else happening, in this case soften it and try leading with the stomach by releasing or swelling it out into the finger pads and let the in breath follow
  4. You can also try leading with the pelvic floor, think of the Drop of the pelvic floor first as you fill out or Flop out the stomach and let the Sniff-in connect at the same time
  5. The connection is very tied in with your thoughts and the level of relaxation of your body as a whole, sometimes one slightly different thought can be what makes the difference to a more successful release