YIn Yoga: Will Unwind for Strength
Yin Yoga is not what it appears to be. If you were to observe a yin class, you may think: “Oh, not for me. That’s why I don’t do yoga to begin with…too slow.” Yes, it’s slow. Yes, it is juicy, perhaps more so than a daily vinyasa practice if you are slow to acknowledge the need for breaks. Yes, it is liberating, and can be more rejuvenating for the emotional AND energetic bodies than an intense vinyasa class. Who? What? Yin why?
Yin yoga as a practice works on the connective tissues, ligaments and joints to circulate the chi in order to open the body on a deeper level. In a regular asana practice, you work on the muscles and the bones, aligning bones and wrapping muscles around the bones to support the muscular structure. In yin yoga, you work on what does not get worked when you are busy in your daily life, to unravel the tension that gets stuck by making yourself be in a pose that is comfortable, yet sill using muscular strength, and then when you most want to come out, by allowing yourself to stay with it, a softening, opening and healing may occur. That’s why it’s deep. Because it is not only comforting to the emotions by embracing all of which is going on, but it is challenging in a way unlike we are used to in our culture, in a way that allows us to be with ourselves, where compassion is the way through to freedom and serenity is a natural by-product of wrapping your breath around the places in your body that are not getting loving presence simply because they have not been paid attention to. This same scenario takes place in an asana practice, yet in yin the depth of release is more apparent. You feel grounded and more rooted, connected on a deeper level and less stimulated after a yin practice.
When to practice yin yoga? When the muscles are cool, not overly warmed up, such as: first thing in the morning or before bed.
Why? If you are stressed, feeling overworked and lethargic, have overdone asana practice or done an intense series of workouts, have emotions that need attention, can’t seem to get over a hip, hamstring, shoulder or pulled muscle injury, just because you want to give yourself the gift of slowing down, letting go, rejuvenating your lymphatic and immune system.
Where? I teach private yoga sessions in Nashville in the Gulch at the Terrazzo and group classes @ Kundalini Rising Yoga. Yin classes are Fridays @ 11-12:15 am
Other resources:
- Yogaglo: online classes
- Yinyoga.com
- Yoga Journal
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Pelvic Floor Wisdom
You are a field of Infinite possibilities, pure potentiality – Deepak Chopra is the king of passing along Divine guidance such as this. Thanks to my best friend and partner in evolving consciously as a woman, artist Rachel Kice, I have been bringing Deepak’s guidance into conversation and proving it to be true. A series of recent attempts at relationships have reminded me to remain true to my seat of power, wisdom, grace and beauty: the female pelvic floor.
Tada! There she is. Now, what is so ripe about this part of your body? Why do you need to know about it? Because having a healthy pelvic floor – which supports the lift of the spine, is a carriage to rock, relax and restore the reproductive organs and is pliable yet empowered, is your key to healing. Notice when you walk, are you aware of how your pelvis is moving through space? How it feels when your pelvis is tilted forward, rocking back? When you make love, how good it feels to bring awareness to that area? When you are moving – in yoga, dance, pilates, walking or life, how your muscles organize themselves around a healthy pelvic floor?
The pelvic floor muscles, when strengthened and stabilized, prevent the collapse of the pelvic floor, which can lead to many complications, including incontinence, erectile dysfunction and uterine prolapse. Pelvic floor exercises are usually recommended for women, but men also derive great benefits from exercising their pelvic floor muscles.
There are ways more than kegeling which can mend a pelvic floor. It is recommended to kegel daily, or to do one or more of the following exercises to bring awareness and power to your pelvic floor. Here’s to pelvic floor power!!!!!!!
These exercises are meant to isolate the pelvic floor and are not intended to diagnose or treat any condition. Practicing these can lead to a more fulfilling sex life for everyone involved. Please practice safely. xoxoxoxoxox
There are two types of exercises which you should do each day: long holds and short contractions.
Long holds: Start by focusing your attention on the pelvic floor area. Squeeze or “lift and hold” the pelvic floor muscles for 5 seconds duration. Then release. When you do this exercise, visualize a circle closing as the muscles tighten and opening as they relax. “Draw your muscles in” at the urinary, vaginal and anal openings. Gradually increase the length of your hold to 10 seconds. Start with 3 repetitions. When you’re able to hold for 10 seconds, gradually increase the number of repetitions to 10-30. Let your muscles rest in between each repetition. (If you hold for 5 seconds, relax for 5 seconds. If you hold for 10 seconds, relax for 10 seconds.)
Short contractions: Focus your attention on your pelvic floor muscles. Pull up and in, hold just 1-2 seconds and relax. Repeat these quick contractions until your muscles are too tired to continue. Build up to 30 repetitions.
Important technique tips:
Start with as many repetitions as you can tolerate. Progress slowly by gradually increasing the number of repetitions or the length of your long holds.
Make sure your stomach, buttocks and inner leg muscles all stay relaxed during pelvic floor exercises. Don’t strain or bear down. The only muscles contracting or moving should be your pelvic floor.
Don’t hold your breath during pelvic floor exercises. If you count out loud, that may prevent you from holding your breath. Try breathing out as you squeeze your pelvic floor. “Exhale on the effort” is a good slogan to remember. It’s tricky at first, but you’ll get it!
Once you have a solid routine of pelvic floor exercises in place, prevent stress urinary incontinence by training your pelvic floor to be strong during an abdominal contraction or while coughing or sneezing. When you sense a sneeze or cough coming, squeeze your pelvic floor to support your bladder. *from: http://www.hss.edu/conditions_pelvic-floor-exercises.asp
Yoga: Mula Bhanda.
Yoga alone is not enough to strengthen the pelvic floor. Yoga practiced in a way in which the pelvic floor informs the rest of the body around how to be strong and stable, is the way to pelvic floor flourishment. Ask your instructor to focus on the pelvic floor, cue the mula bhanda. Use your innate wisdom by setting an intention at the beginning of class: “I will use my pelvic floor to create grace and ease in all of my poses”.
Pilates: naturally informs the pelvis. All of the exercies are balanced, linear, and performed from the pelvis outward. PIlates creates space in the pelvis by releasing energy that gets stuck in the vertebrae, freeing up emotions and releasing toxins for natural radiance to shine forth. I highly recommend pilates for incontinence or pre- and post-natal recovery.
Love: your pelvis. Move with awareness from your pelvis floor. PLace your hand at your lower belly and check in with yourself throughout the day. Celebrate yourself for being a beautiful woman!
Love xo
Waller
