What it Means to Lift Your Pelvic Floor

The pelvic region of the body is an extremely important area to be aware of for not only the yoga practitioner, but also for anyone with the interest in maintaining or improving their physical health. Many people are incredibly unaware (by unaware, I simply mean that they pay no attention to it) of this functional region. The pelvic floor in men and women is the area where the anus, genital, and sex organs reside, as well as the muscles around this area. It can also pertain to the lower belly, below the navel.

In order to lift the pelvic floor, one must engage what is referred to as Mula Bandha in the yogic texts, such as BKS Iyengar’s Light on Yoga. This is an activation of those muscles and a feeling of pulling them up and in, just as if one were trying to hold in their urine, gas, etc. In fact, this is exactly what the instructor means when he or she asks the class to lift their pelvic floor. It is indeed the very same action. Using mula bandha to support the asana from the center of one’s body will enable the distal (outer) muscles to loosen or relax, and leave more energy for the body to hold the posture using this core strength. When someone is just beginning to discover this action, they will most likely engage the muscles around the anus, genitals, and urethra, but with practice, and over time, the idea is to relax those muscles as well, but keep what is known as the perineum (the space between the anus and genitals) engaged.

Engaging this region of the pelvis allows for the yoga practitioner to increase their stability and balance, as well as works those muscles, resulting in a healthier pelvic region. This is especially helpful for women, as pelvic floor strengthening can allow for healthier pregnancy and child birthing. For men and women alike, it can help strengthen the organs for elimination, resulting in healthier bowel habits.  This action helps build core/ abdominal strength, allows for longer holds in postures, and protects and cares for the lower muscles of the back.

In Light on Yoga ('the yoga bible'), as well as other texts, Mula bandha is said to amplify energy, strength, endurance, and vitality, as well as to expand one’s awareness and mental clarity. Mula bandha should be engaged in most yoga postures, but not strained while holding their breath. The contraction can be engaged anywhere between 15 and 100 percent (slight or full) and can be kept engaged for as long as possible, or can be pulsed with the breath over time. The postures that this action most benefits are back bending postures such as full wheel, cobra, bridge, up-dog, boat, king pigeon, and camel. It is also important in inversions such as head stand, hand stand, forearm stand, and shoulder stand. Livestrong dot com also mentions that these poses, performed in unison with the Mula Bandha engagement, can help strengthen and improve the health of the lower abdominal and pelvic region.

Next time you attend a yoga class, remember to lift your pelvic floor! Even if you forget, the chances are great that your teacher will remind you.

 If you notice anything different or have any insights, please feel free to share them with me.

 King Pigeon Pose: 

 

References:

http://www.mypelvicfitness.com/mula_bandha.htm

http://www.prajnayoga.net/2010/07/can-you-help-guiding-students-in-lifting-th...

http://www.livestrong.com/article/388590-pelvic-floor-yoga-poses/

http://www.thewomens.org.au/pelvicfloorexercises

http://www.livestrong.com/article/333399-yoga-poses-for-pelvic-floor-strength...

Melt Your Heart!

If you have ever been to a yoga class, you have probably (or should have) heared the teacher make one or more of these commands: 
“Melt your heart!”
"Inner Body Bright!"
“Melt in between your shoulder blades!”
“Press your chest forward, and move your shoulders up, and back!”

What do all of these commands have in common? You might find yourself asking the question: “what the heck does he/she mean by melting my heart?”

The answer is a muscle group located in between the shoulder blades, known as the rhomboids. The rhomboids are so named, because of their rhombus or diamond shaped structure. These are the main muscles which the instructor is referring to when he/she says something like “melt your heart”. The rhomboids are located on either side of the upper thoracic spine, in between the shoulder blades. Of course, all of our muscles work together in a general area, and the rhomboids as a muscle group need an antagonist group (one which works against) and synergist group (one which works with) in order to function properly. The main antagonists of the rhomboids are the serratus anterior (SA) and the pectoralis minor (PM). The main synergists are the levator scapulae (LA) and the more medial fibers of the trapezius. The SA is located below the rhomboids on both sides of the spine, and the PM is located between the rhomboid and the SA, under the armpit; these muscles work to pull the shoulder blades down. The LA is located on either side of the cervical spine (the neck), and the trapezius connects to it; together, these muscles help to pull the shoulders and shoulder blades up. Engagement of the abdominal muscles, as well as keeping the chin lifted away from the chest are also helpful and essential in improving shoulder alignment.

http://www.mece.utpa.edu/~rafree/all/IntroBioMech/ShoulderComplex/Human%20Arm...

We use the rhomboid muscle group an incredible amount in yoga asana practice. We use them in most asanas, and a few good examples would be: downward facing dog, head stand, hand stand, shoulder stand, back bends like full wheel or scorpion (also a balancing pose), arm balances like chaturanga dandasana (bottom of a push-up), the warrior postures, and many, many more. A few images have been included at the end of this post, if you are unfamiliar with any of these poses.

The openness of the shoulders has very much to do with the strength and flexibility of one’s rhomboid muscles, thus it is important to pay close attention to this area when practicing. Misalignments in the shoulders due to improper muscular engagement can result in injuries, such as shoulder dislocations, wrist and elbow issues, and so on. A great place for someone to start working these muscles is to be aware of their current posture. As you are reading this, are you hunched over your computer, iPad, or phone? Are you slouching when you are standing in line at the grocery store? What do you notice when you are walking to class? Is your backpack constricting your ability to stand up straight? We have the power to make a conscious decision about how we hold ourselves. We can choose to engage and hold ourselves tall and strong with an open heart, or to hunch over and hide in our insecurities. However we choose to be will manifest itself over time. By creating the habit of hunching over, we can expect to become hunch backed like grandma by the time we are 50. By making a habit of lifting our chest and pulling our shoulder blades to the back plate of our bodies, we can expect to reduce our chances of back problems later in our lives. All we need to remember is to be aware and to stay aware. It is a practice, which, like anything, is improved with time, patience, and persistence.

Warrior 3

Shoulder Stand

Full Wheel

Scorpion

 

 

Works Cited:

Ground Up Strength “Muscles: Rhomboid Location, Actions, Trigger Points”; GutStrength dot com, 2010; http://www.gustrength.com/muscles:rhomboid-muscles-location-actions-trigger-points

Wathen, Grace; “The Rhomboid Muscle and Yoga”; LIVESTRONG dot com, 2012; http://www.livestrong.com/article/501692-the-rhomboid-muscle-yoga/

WiseGeek; “What is the Rhomboid Muscle?”; WiseGeek dot com, 2003; http://www.wisegeek.com/what-is-the-rhomboid-muscle.htm

Anything can happen

I just feel like giving you guys an update. :) I'm not feeling super philosophical at the moment, because I'm sleepy and I'm having a bit of an issue in my left forearm, so it's a little difficult to type without any pain. I am trying not to use my pinkie or ring finger, and keep my wrists down as I type to make it easier. :P

The pain started about a week ago...it was just a twinge that I thought was nothing and was going to go away fast. It ended up getting a lot worse, and today it's pretty painful, maybe because I had super Dr. Eric mess with it yesterday when I went to see him to get a rib back in, and then today I finally got the guts to tell Steph that my arm was bothering me. I hate admitting that something's wrong. I don't like having an injury. It makes me feel like a failure...but I'm working on that. I know that this isn't from yoga...I remember it started at work last week, and then I worked all weekend in the kitchen. It's probably from lifting heavy things. I'd assume so...it could be more than just one thing contributing. I'm really watching how I place my hands in yoga practice. Anyway, I got my arm manhandled by Stephani after telling her (it was painfully good...I'm so grateful). She mentioned it could be partly a shoulder issue. Anyway, I have to shout out to the world that she's a FANTASTIC masseuse. Go to her.

The word of the day was Playfulness, and then there was the phrase, "anything can happen"...for sure. You never know.

I wish I would have said something about my arm sooner, and maybe it wouldn't be so bad right now. I mean, it's not the end of the world or anything, it's just that I could have prevented it from getting to this point. I did my research on the area, and found out that it appears to be ECU tendonitis (extensor carpi ulnaris). I did the diagnostic test I found online (pretty cool that you can do that these days). It hurt in the places it said it would if the ECU was involved. The joints connecting my wrist to my ulna, and my ulna to my elbow are where it hurts the most. It also hurts on the back of the hand in between the ring and pinkie fingers. I'm also feeling some tendonitis pain in my left ankle from an old soccer injury. I'm going to juice up on ginger and turmeric this week, starting tomorrow (anti-inflamitory aides of nature!). :)  anyway, enough of that. 

Besides the arm issue, I just wanted to write about how grateful I am lately, and that I feel so blessed to be where I am today. School is going well, and I am almost finished. I am excited to start a new chapter in my life, but I'm also improving at being 'in the moment'. It's great. I'm having an easier time paying attention in my school classes now. It was a rough road last semester, trying to find that balance.

I have amazing friends that I've been able to share good words and lots of love with. I'm in love with them, and I'm so happy to be sharing this life with such wonderful kindred spirits.

Tabetha and I got a new roommate. Her English name is Judy; she's from China, but has lived in the states a while. The only downer is that she doesn't speak much English, nor does she understand it; but at least we can share smiles. That's always nice :) She's in her upper 30s, and she's always cleaning our dishes. Pretty sweet, and kind of a miracle. ha! She just wants to, so I guess I don't see anything wrong wiith that. Tabetha and I are a little OCD though, so we have to check to see if they are clean. It's pretty hilarious.

I feel like I was going to write about something in particular earlier today, but I forgot what it was...I'm sure it'll come back to me in the next few days, and I'll be on that. I just wanted you all to know I'm hanging in there, and that I hope you all are too! Never forget we're all in this life together. I've got to remind myself every day. 

Take care, Love and Wellness to you all! And please pray for me and my tendon issues lately. I'd really appreciate the kind loving thoughts <3

 oh, and...'If you want, ask, or pray for something, be willing to trust the process...

 because the process isn't always the lightest, easiest, or the brightest.

xoxo

Cry, Baby

No kidding, I just had a HUGE tear-fest in my car driving home tonight. I even screamed bloody murder once, because I could feel the hurting so badly in my heart. It seemed like screaming really helped too. I think it is so important to cry (I do now a lot more than I used to.) I was raised with the ideals to 'get over it' and to 'suck it up'...but now that I'm an adult and coming more and more into myself, I am finding that this is the real nurturing way to get THROUGH it. I have battled eating disorders and other coping mechanisms that would only put more stress on my body and mind, when all I really needed to do was naturally cleanse myself of all of that built up junk I was holding on to. So, something as simple as crying...it's so good. I love it...I mean it's hard sometimes to go through the motions, but it always helps me feel better. 

I feel that it is so good for people to be genuine and real, which of course is why I totally expose myself here in this blog. It's like the diary I write for everyone to scrutinize and to (HOPEFULLY) help you all have something to relate to. (Of course I still keep a private journal, but I still write a lot in my blog that I write about in the pages of my diary.) We're all going through something...some kind of pain. It's the pain that we go through which helps us get stronger and grow more fully into who we are meant to be at this moment. One thing I've learned about things that trigger the tear power, is that it's always got something to do with love. Love...such a vast and complex thing it is...not only an emotion, but everything...like Prana...the life force...the universe...God. I have not yet seen Les Miserables the movie, but there's a quote from it that I've heard: "to love another is to see the face of God". Right in the heart that goes. Straight into the center of my whole being, shaking the core of my existence. I think we can all relate to what it feels like to love another person, or even a pet. Have you ever just sat there and felt that love that you have felt for another person? I mean first by thinking of someone you love deeply, then feeling the warmth inside of your heart that is ignited from thinking of them, and then putting aside who you may have thought of, and just felt that feeling you feel inside...it's a powerful thing. It's like the feeling of all feelings...a far better sense of euphoria than drugs or alcohol or food could ever give you. It's that way for me at least. 

One of my intentions for the new year has been to be more open and receptive to love. I've always been a real champ at giving it, but because I had so much trouble in the past with loving and accepting myself first, the love that I gave to others was limited. What I'm finding now is that because I have been through many life experiences, trials, lessons, etc. I have been able to find myself, and begin to love myself the way that I would want to be loved by another. I have also found, that because of this, somehow, the love is coming back to me. By loving oneself, one raises their vibration, and attracts the same vibration into their lives. Likewise, if we are negative and angry all the time, we'll attract that. It's all in the way that we are thinking...and it makes so much sense to me, especially after having experienced both sides of the coin. The other thing is that it has become so much easier for me as a human being to relate to and understand the actions and behaviors of my friends, family, accquaintences, collegues, or some random people I cross paths with. Especially in my friendships, I'm finding that yes, there are things in those close relationships that I feel hurt by or irritated about...but the cool part of this, is that "Oh, right...I would probably, most likely do the same thing if I were in that situation" or "OMG I do/have done that!" And there I have found understanding and acceptance and forgiveness...and you stick by those people that you love so deeply, no matter what...for no reason other than love. Those are the things that hold people together. Those things require a CRAP TON of love, especially in the craziest situations. Everything passes. It's good to realize that the pain you may be feeling right now may be caused by the fact that you, yourself have not yet delt with a particular thing inside of you, and it's God's way of reaching out to you to help you move through it and learn and grow from it. And then what happens, when you accept that things are perfect the way that they are right now, because there is some bigger plan that you've just got to have faith in...you grow spiritually, and in love. This love keeps the fire alive and burning within you, and between you and others... with valor...with splendor... Your own realizations can even help you become stronger for another who may need your love and support...people become angels for other people in this way. It's something so special and so needed, especially in the world today. 

To bring it all together, right now, I am grateful...and love comes with gratitude, and gratitude with love. I am grateful for the experiences, the lessons, the hard times even...of course it's easy to be grateful for all the awesome, cool, and brilliant things that occur in our day to day lives, but can we also be grateful for that which brings us pain?
I leave it here.
Love love love 

Love has Nothing to do with Sex

To have a friend
One must first be a friend
To be a friend
One must first befriend their self

To have love 
One must first give love
To give love
One must first learn to love their self

What does it mean to be in love? My answer is simple, yet may be complex, depending on whoever is reading. To be in love, first of all, has absolutely nothing to do with sex, physical desires, or feeling obligation towards another. To be in love has everything to do with spirit...faith...grace... People fear these three terms, because they are automatically translated into religion. I am not talking religion...I am talking simply about a person's own personal spirituality; a person's own spiritual connection with God, the Universe, the Great Spirit, and however else we humans describe where we come from. The good news is, we all come from the same place; all connected, all one (even though we're each our own individual person). To gain that connection is a huge blessing. To gain that connection means spiritual growth and awareness. It does not, however, mean life will become easier. It does mean that life will become more bearable, and that we, spiritual beings in human bodies, are beginning to look inward. When the world outside of us is in chaos, we go inward, and immediately see that maybe the reason it's all chaos on the outside is because it's all chaos on the inside. This is where we have the choice to act...to change...to grow...

A recently blossoming friendship of mine has been an incredibly transformative experience for me, as I walk my own spiritual path. It has shifted something within me, and has uncovered a whole new area of spiritual insights for me, and I am grateful. Finding friendship that is genuine is not always the simplest in today's society, where we are all very much drawn into our egotistical selves, instead of our spiritual selves...many friendships today are based upon the "I will give you ___ if you can give me ___" which is more about pleasing the ego than the spirit. Many are codependent-like, which I am sure we have all experienced. The spiritual friendships that we may come by are more like "I want to give you ___, because I want you to be happy, and I wish for nothing in return". The spiritual friendship requires little effort, because the link between the souls is so strong, that pretty much nothing can break it. The spiritual friend is there in times of chaos, madness, sadness...but is also there during times of great joy, and times of great peace. The spiritual friend never leaves your side yet will give you the space you need at any given time, because they understand you in a way that is indescribably beautiful, non-judgmental, loving, nurturing, and caring. The spiritual friendship lies on a strong and solid foundation, large enough for eternal growth together, while also leaving room for each individual to grow on their own. It is a highly supportive relationship to have...it is the essence of love itself, and is something that I wish could be between all human beings...after all, we are all connected...but, I am grateful for those connections which I have in my own life, that lead me to believe that true, real love, does exist...that I do not need to go searching for 'the one' for the rest of my life, because I am happy and in love with my own spirit, which in turn opens me up to receiving that same special love from others around me who are so willing as I am, to give...who are so willing to love and be loved.
Love, is forgiving. Love is limitless...Love begins within the self, and then it expands into every relationship that you have...and what better time to choose love, than right now?

"When we align with Nature, magic happens" - John Friend

 

Hello 2013!

Well, I ended my 2012 with a bang! Quite literally, if you consider the crim that happened at my apartment complex. But on a higher note, I made sure I had a wonderful new year's eve.

Monday afternoon, I spent some quality time with a few of my girlfriends. We ate at OPA! Greek Cafe. It was delicious. I admit to having cheese (dairy) and wheat, two of my biggest food group nemises. I'm paying for it now though. ;) We ate, then went to grab tea, and hung out at Parker's place for a while. In the evening, I went to my first ever Journey Dance at The Movement Shala downtown. One word: AMAZING. I felt so free and alive. It was guided, but completely free style...for example, she says, "Paint a rainbow with your hands" or "Caress the floor as you would a beloved's face" and things like that. It was amazing how different everyone was, but how beautiful the heart dance is. I found a partner and we used each other as props. It was the coolest experience ever. I'd definitely do it again, and it shouldn't surprise anyone if I ever get certified to teach that as well as yoga.

After the dance class, I went to my work Cartel, to say hi and grab some good ole green tea, and then headed to the yoga studio for new year yoga with Tanya and Jamie at Yoga Oasis. That too was wonderful! I had a blast! We journaled in the beginning, sang the mantra, "Om sri maha lakshmie namaha" 108 times, and then began our flow through asana. We had to pick a pose to bring in the new year, and all I knew was that I wanted to do a backbend to open up my heart. I originally thought kapotasana, but then I remembered when I was at the John Friend workshop and I got into ganda bherundasana for the first time ever, and how freaking good it felt, how accomplished and liberated I felt. I just knew that that was "the one" pose for the year. The pose that embodies everything I thought of from 2012, and how I want 2013 to feel. In this pose, the chest, neck and chin lie flat on the floor, and shoulders are up and back. The feet reach to touch the head (I can't do the head touching... YET). This symbolizes an anchoring of the heart, all the while keeping the heart open and receptive and willing to love. It isn't the most comfortable pose, which for me, symbolizes how life brings us great challenges, discomfort, pain, etc...but it is all for our own greater good. These challenges force us to grow and expand, and in the end, bring us an exhilerating feeling in our hearts and minds and emotions. It reaveals to us, all that we have accomplished, and all we have survived through, and how we are now in an even better place because of it. I am excited for this year, which I am sure will bring me many, many more lessons to learn, so that I can continue to grow and experience this life to the fullest. I am grateful for those who have blessed my life with their presence and light. I have all I need within my heart, for God lives there. My soul lives and breathes the breath of God throughout my entire being. I am breathed, animated, and loved by the one force which breathes, animates, and loves us all.

Namaste

Shooting at my Apartment Complex

So yesterday, there was a shooting at my apartment complex...not only that, but my car took a bullet, as well as was covered in blood. 
I was planning to leave my place around 3pm, because I was thinking about reading for a while at a coffee shop before a yoga class. At about 2:30, I decided I'd just stay home and watch a movie on netflix, and then head to class after. At around 3pm, I heard two shots outside, but I thought they were just from people playing with fireworks, because people do that a lot around here. I got all my things together and left the apartment around 4:15, to find my car:

I called the apartment complex, thinking it was painball at first, but then I saw the bullets on the ground, and smelled the blood...puddles around my car. While on the phone, I heard the police sirens getting closer, so I guess someone else had already called the cops. They arrived, and then when I realized it was serious and was really blood, I about flipped out. I thought I might throw up. Supposedly two people got into a fight, and I guess people don't fight with bare hands anymore, and use guns, unfortnately. Today I found out that someone was taken into custody and a victim has been hospitalized. I am unsure whether it was a car jacking or just a violent fight between two people who knew each other. All I know is that for the first time in my life, I feel unsafe in this area. 

My realization was that, if I had left when I had originally planned, I could have easily been in the wrong place at the wrong time, and could have been shot myself, but thank God I stayed home a little longer. My friend parker joked, "OR, you could have gotten your car out of there before the damage was done"...true...

Anyway, they blocked off the entire parking lot, and there were many cops, fire dept. came, and investigators came. They finally let me go inside, because it was freezing cold out there. This morning, I found the huge hole which the bullet went through and fell out of my car when I opened the passenger door. I put the bullet in a baggie and took it to the front office where I also filed my own report. We will see what happens next.

This whole thing really puts a lot of things in perspective for me. It's interesting how we hear about all of these shootings around the world, but we sometimes think, "That would never happen to me/someone I love" but honestly, anything can happen to anyone, anywhere, at any time. This teaches me to be more discerning of people, more on guard, and more aware of my surroundings. I do feel that guns should be more heavily regulated, because of the harm that they are causing in our world.

Today, I am feeling very blessed to be alive, well, and that my loved ones are alive and well. We just never know when our time will run out.

Happy New Year 

Love 

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