The glutes or buttocks are often holding a lot of sensations. A ‘seated figure four’ position (as on the picture) is often a good way to access the whole area. If your hands/wrists get tired, come down on the elbows instead. Either gently move the tennis ball around over the full area of the buttock, or simply ‘rest’ onto the ball for about 10 rounds of breaths and then move the ball to a new area, and hold for the same amount of time. Repeat a few times in different areas.


Placing two tennis balls, on either side of the spine, below the neck and above the shoulder blades is often a nice area to work on. Either as on the picture, hold the head with your hands, or rest the head on a block. Often it is enough to ‘simply’ lay on the tennis balls and breathe for a bit. About 15 rounds of breath or so is nice. You can move the tennis balls a bit further down, or up and repeat. Another option is to bring in a bit of movement. Allow the arms to move as a pendulum with the breath. Begin with arms down by your sides, inhale and bring the arms above head, towards the floor behind you. Don’t go further back with the arms then what feels nice. Exhale and bring the arms back down. Repeat a few times.

Arch, toes
& heel

I prefer to start in the arch of the foot. Begin to gently roll the arch over the tennis ball. Apply as much (or little) pressure as feels ok. It is often a lot of (!) sensations in the arch, so be careful. Gently roll in the arch for about 15-20 rounds of breath. Then keep the heel in the floor, press the ball of the foot, area above the arch, before the toes, into the ball. Work your way through the area. Then bring the toes into the floor, move the tennis ball to the heel. A few times press the heel down on the ball. Move the tennis ball over the full heel. Can stand leaning the full body weight onto the ball (assuming it feels ok and not too much sensations). Breathe. Before switching to the other foot, notice the sensations, and the difference between the two feet.