FFTT Final Project Vesna Marjanovic
Slow Floor Movement for the Pelvis
2B.
1. Describe your process. How did you choose your project? Why did you choose this
method?
The idea for the final project came in recent months.
I was diagnosed with Uterine prolapse which was pretty strange as I lead a healthy and very
active life, and do check-ups twice a year. Even my gynecologist didn’t believe that it could
happen to me considering my age (38), my body type and my way of life - until he saw it.
Genetics is a really unusual thing - you win some, you lose some. And I must admit it was
strange and painful to hear that.
A while ago my physio mentioned the Aviva Method, exercises for the pelvic floor. After I was
diagnosed, I have checked it - it is proven in many cases, approved by WHO in the 70’s. Made
by professional ballet dancer and physio Aviva Steiner, it is a “Hormonal dance” and is
recommended for issues with pelvic floor that troubles many women, and also men.
So when I found out about my medical issue, I wanted to find a way to reverse it if possible, and
I believe everything is possible.
I know that the human body is capable of extraordinary things and can regenerate, it’s an
incredible machine.
Doing the Floor Flow in recent months helped with feeling my body, being aware of body parts
and moving with them as well. Other movements in life become more fluid and healthier. When I
came in contact with the Aviva Method, the system of dynamic exercises, I decided to modify
those moves a bit and merge them with the floor into a Flow.
What I also became aware of is that we don’t usually activate - or not enough - the pelvic floor
muscles. So no matter the age or activity/fitness level, these muscles should be taken care of as
all others do. We do not see pelvic muscles like we can see our abs, or quads, or biceps when
we practice, so we have no clue how they look when they are in great form or, the other way
around - when they are, let’s say - loose… Actually, many people don’t think about the pelvic
muscles and realize their existence only when you mention them.
The Aviva exercises are fast and rhythmic, and what I am doing now is making the program with
the exercises that will connect our body, mind, consciousness, and health.
2.. What felt good ( or provided a healthy challenge) in creating this project?
What felt good while creating this project - still in the process - is the knowledge of how many
people will benefit from these exercises, both in psychological and physiological ways, how
healthier they will be, more connected with their mind and with their body.
3. What do you think your project offers the viewer/participat? (Tools for accessing a
Flow state, more awareness of the floor, etc. )
What I am trying to do is make the program to be free from regular exercise rules like: do it x
times, x sets, x minutes, in specific order etc. I want it to be unchained by the rules, so that
people can enjoy them and not always be in awe or spasm of what to do next. Just like the Floor
Flow is - no restrictions, freely yet mindfully.
It will offer them freedom of movement while caring for their health.
4. If there is ONE thing that you would do differently, what is it?
I would test it with several people before finishing the project so I could get more feedback on
what should be more accented and what are the things that are less likable.
Actually, I think I can still do this :)
5. What did you learn from this experience that you will apply to your own training or
teaching?
This experience taught me about mindfulness, connection with my body, simplicity of movement
even when it’s restricted - there’s no one pushing you that you need to go to your maximum
range of motion in order to do a specific movement. And the slowness.
So, one of many things that I am getting from this is ease of mind :)
2.C What did you do? Why should anyone watch it?
Creating movement classes with a specific focus on pelvic area, dynamic yet free of any
constraints. People with hormonal imbalances should see many benefits after several months of
regular playouts.
In the video you can see several exercises:
- Fetus, squeeze your fists in front of your chest, pull in your lower stomach. Then slowly
relax and straighten your legs and your body and pull your hands upward, and stretch.
Several slow repetitions on both sides, in continuous movement.
- On your side, bend your inside leg, and push your straightened outer leg up in front of
you, while touching and sensing the floor all the time.
- Slowly transfer and stay on your back. Bend your knees so that feets are close to your
back, pull up your hips and transfer your weight to one side, then slowly to the other
side.
- Put your palms on your pelvis and do the tapping several times, in the rhythm of the
song or the one you feel natural.
- Slowly straighten one leg and put your weight on that side, then repeat with the other
leg.