Creating neuroplasty with your sexual physique

Awaken the body and warm up muscle groups prior to Naturalization Training.
Simply follow the steps to prep your body for Zenity Naturalization Training.

1. PRIMING

1. Gentle Joint Loosening (1–2 minutes)

o Roll your shoulders forward and backward in slow circles.
o Gently rotate your neck side to side.
o Make small, slow hip circles in a standing position, or on all fours, just to ease any stiffness.

2. Light Core Engagement (1–2 minutes)

o In a kneeling position, place your hands on the floor (like a tabletop pose).
o Inhale deeply, and on the exhale, gently draw your navel toward your spine, activating your core. Release and repeat for 5–8 slow breaths.
o This helps you become aware of how your core muscles feel when they’re engaged.

Why it matters: Warming up reduces the risk of strain and primes your muscles to receive kinaesthetic feedback during tilting/dropping practice.
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2. Correct Setup: Kneeling Plank

1. Knees on the Surface
o Position your knees hip-width apart on a stable surface (mat or carpet).
o To protect your knees, consider using a cushion or folded towel.

2. Hands / Elbows Placement
o Option A: High Plank (on palms): Hands shoulder-width apart, arms straight.
o Option B: Elbow Plank (forearms on ground): Elbows directly under shoulders.
o In both variations, your upper body should form a straight line from shoulders to hips.

3. Spinal Neutrality
o Aim for a neutral spine—not excessively arched (lordosis) or rounded.
o Gaze slightly forward or downward, keeping your neck aligned with your spine.
Why it matters: A stable kneeling plank ensures your core and hips are in a position to isolate hip tilts/drops effectively without straining the lower back.

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3. The Basic Tilt & Drop: Slow Reps
3A. Tilt Drill (Anterior/Posterior)

1. Starting Position
o Kneeling plank, core gently braced.
o Inhale, then on a slow exhale, tuck your tailbone slightly under and draw the lower abs in. This tilts your pelvis forward, flattening the lower back.
o Feel how this movement changes tension around your abdomen and possibly shifts your weight slightly.

2. Anterior Tilt (forward tilt)
o Inhale, then on a slow exhale, tuck your tailbone slightly under and draw the lower abs in. This tilts your pelvis forward, flattening the lower back.
o Feel how this movement changes tension around your abdomen and possibly shifts your weight slightly.

3. Posterior Tilt (backward tilt)
o From that tucked position, reverse the motion. Let the tailbone tip upward a bit, forming a small arch in your lower back.
o Keep it subtle; you don’t want to collapse your core—just let the pelvis roll back.

o Keep it subtle; you don’t want to collapse your core—just let the pelvis roll back.

4. Repetitions
o Do 10–12 slow cycles: move from anterior tilt to posterior tilt in one fluid motion, pausing for
1–2 seconds at each extreme to sense the change in pressure through your hips/abs.

Sensory Awareness Prompt
• Notice which muscles tense or relax as you tip your pelvis forward vs. backward.
• Mentally label: “This is the forward tilt,” “This is the backward tilt.” Over time, this helps you recall precisely how each tilt feels.
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3B. Lateral Tilt Drill (Side-to-Side Rocking)
1. Neutral Kneeling Plank
o Return to a neutral spine—no tilt.

2. Tilt Left
o On a slow exhale, gently drop your left hip toward the floor while keeping your upper body mostly stable.
o Feel the stretch/compression along the left side of your waist and the pressure shift in your right obliques.

3. Tilt Right
o Inhale back to center, then exhale and drop your right hip toward the floor.
o Keep the movement small and controlled. Avoid twisting your entire torso—only the pelvic region should shift.

4. Repetitions
o Perform 8–10 side-to-side tilts.
o Pause for 1 second at each tilt to register that side’s tension and alignment.

Sensory Awareness Prompt
• Imagine a line running through your navel from left to right. As you tilt, sense how one side compresses while the other side lengthens.
• If one side feels tighter or more natural, make a mental note.

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3C. Controlled Hip Drop (Vertical)
This is a drop motion—like a small dip in your pelvis.

1. Neutral Position
o Knees on the ground, arms in plank alignment, core tight.

2. Drop Down
o Gently let your pelvis/lower torso sink downward 1–2 inches—like you’re dropping your butt closer to the floor—without letting your upper body collapse.
o You should feel more pressure in your arms or elbows if done on forearms, or your hands if in a high kneeling plank.

3. Lift Up
o Inhale as you engage your core and lift your pelvis back to neutral (or slightly above neutral).
o This upward move is similar to a “mini-cat stretch” but less extreme.

4. Repetitions
o 8–10 slow drops. Pause for 1–2 seconds at the lowest point to feel how pressure redistributes in your shoulders/core/pelvis.
Sensory Awareness Prompt
• Notice if the drop pulls tension into your lower back or if it feels comfortable in your abs. Adjust the depth accordingly.
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4. Memory / Sensory Awareness Practice

1. “Close-Eyes” Sets
o After you’re confident in each tilt/drop movement, do a set with your eyes closed.
o This removes visual distractions, amplifying your tactile sense of how your pelvis moves.

2. Verbal or Mental Labeling
o Quietly label each movement: “Forward tilt,” “Backward tilt,” “Drop down,” “Return up.”
o This labeling helps your brain form stronger memory pathways.

3. Mid-Session Check-Ins
o Between sets, briefly rest in child’s pose (or upright kneeling) and ask yourself: “What did I feel? Did one side or direction feel easier?”
o The more your mind notes these differences, the faster you build conscious control.

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5. Closing / Cool-Down

1. Brief Release for Lower Back
o Move into a Child’s Pose (knees wide, arms forward) for 30 seconds, gently swaying your hips side to side.
o This helps decompress any lower back tension from the plank position.

2. Hip Flexor & Oblique Stretch
o Lunge one leg forward and lean in, stretching your hip flexor. Switch sides.
o For obliques, stand or kneel tall, then do a side bend left and right, holding each side for 10 seconds.

3. Reflect
o Mentally recap how each tilt felt. Did you maintain steady core engagement? Did you notice any imbalance?


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