Six Things I Love About the Pelvic Floor.

In preparing for my upcoming workshop, “Yoga and the Pelvic Floor: Anatomy, Asana, and Energetics,” I am once again in a place of digging deeper, and becoming amazed at our incredible, vital, tender, strong pelvic floors… how without certain care, our bodies do become problematic in numerous ways as a result of collapse, aging, repetitive stress, and the nature of temporal existence… but that with small, committed, simple practices, with understanding, compassion, and appreciation of our bodies, we can maintain a foundation of vibrant health. Not only do we want healthy enduring function, but we want to be able to sense, enjoy, and explore all the possibilities of this special area. What is your relationship to your pelvic floor? What comes up when you think about it? How might getting in touch and loving your body help you be more in touch and loving with others aspects of your life and world?

Here are 6 things I love about the pelvic floor, in no particular order. (What would you put on your list?)

1.  The perineum! It’s so especially soft to touch, yet SO STRONG! The center of the perineum, or central tendon, is an anchoring point for all the surrounding musculature. It is a powerful epicenter of connective tissue where the following muscles insert: the deep transverse muscles of the perineum, the bulbospongiosus muscle, the levator ani, and  the anal sphincter. perineum

2.  GOOD SEX. The more awareness, ability to relax, and ability to contract our pelvic floor muscles we have, the more we can control, feel, and enjoy when we reach orgasm during sex. In healthy women, as this study shows, the stronger the PC muscles are, the more powerful orgasms are. In 1952, Dr. Kegel published a report in which he claimed that the women doing his exercises were becoming more easily, more frequently and more intensely orgasmic. However, it is key to not just practice”kegeling” but having a healthy relationship to your pelvic floor, again that important mind-body piece. The combination of healthy tone, flexibility, AND hormonal release (read: ability to relax, feel safe, dip into the parasympathetic nervous system…) is what I come up with when I saw this study that shows PC muscle exercises alone don’t improve satisfaction. In the instance of pelvic pain, for men and women, releasing and relaxing is key. For folks with male genitals, more tone can lead to avoiding premature ejaculation, and delaying and building more orgasmic power. Yoga practices that are carried out with mindfulness, and include toning and releasing pelvic floor muscles are a very good way to care for your pelvic floor and your healthy sexual expression.

3. Psoas support. A healthy pelvic floor helps enable the psoas to be long and lush, which helps to enable grounded femurs, reduce lower lumber compression, release the kidney area, inhibit habituated fear response, allow healthy space for breath and the vital irrigation and function of the vital organs.psoas

4. Avoiding/ Diminishing Prolapse and Incontinence. In both men and women, especially mamas who have given birth, toning the pelvic floor muscles is key for avoiding prolapse and incontinence. If you’ve ever jumped on a trampoline and peed your pants, you know what this story is about.  It is very important that the median muscles of the levator ani (the puborectalis bundle) have good tone in order to actively support the bladder, and in ladies, the uterus. Weakness of this muscle is almost always the cause of prolapse or incontinence. As our bodies age, this becomes much more a potential issue. Rather than going down the road of shame and frustration, what if we practice appreciating the amazing job our pelvic floor is doing? After all, it is relatively new in our evolutionary history that we have been walking around with the spine in a vertical axis, and all the weight of our inner organs resting on the pelvic floor. This clever drawing from Eric Frankin’s book Pelvic Power illustrates this major shift. With care, we can strengthen this foundation, our true core, and support our vital organs, inner body length, radiant movement, and energetic resonance. pelvisevolutionMuladhara_Chakra_by_JewelOfSong

5. Muladhara Chakra. The pelvic floor energetically relates to our base chakra, Muladhara, the ROOT chakra. Symbolized by the four petals, it makes a square shape which corresponds to the anatomy of the perineum. Energetically: earth, survival, stability/ freedom organization, boundaries, safety, being grounded.  When there is balance and vitality here, we feel safe to take up space in the world, we feel at home in ourselves, able to know what our boundaries are, in relationships, in how much energy we can give… in how much we can receive.

6. Mula Bandha. Bandhas are techniques used in yoga to guide the flow of prana, vital life energy, through our being. There are 3 bandhas, and this Mula Bandha, meaning “Root Lock” can be felt as an energetic seal, valve, or lock, that allows the energy pouring down, “apana vaya,” to be contained and sent upwards. This feeds inner body length, an important element for the 2nd bandha, Uddiyana bandha, to be practiced. The multidimensional physical-energetic action of mula bandha is key to creating subtler relationships of freedom and equilibrium in our asana practice.  This work can then radiate into our life, nurturing an ability to be deliberate with the way we use our creative energy, with how we live and connectP1020497.

Centeredness can be a deep form of self love, acceptance, protection. This work can foster a sense of knowing your own center, your own power.

 

If you are interested in experiencing some of these yogic explorations in embodied awareness, and you are in or near Albuquerque NM, join me this Sunday May 4th 2-5 pm for the workshop at High Desert Yoga. Be sure to preregister online, on the phone, or in person. Or, let me know what you think, here, or on my facebook page. I love to learn about this topic and am curious what insights you have.

Benefits of Prenatal Partner Yoga and a Special Opportunity to Explore It!

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Prenatal Yoga is one of the most effective, safe, and enjoyable ways to increase comfort during pregnancy and prepare for an empowered birth. Partner Yoga offers a uniquely nurturing way to experience deeper awareness, strength, stability, and release. These two practices combine gracefully and can help to ease discomfort during pregnancy and prepare both mom and partner for birth.

Some Benefits of Partner Yoga as Birth Preparation:

~Increase body awareness, and the ability to breathe through the moment.

~Helps increase confidence in birth partners and their ability to support the birthing Mom.

~Partner assists allow for deeper release and organization in yoga poses, allowing for more effective relief from common issues that arise in the pregnant body, such as back pain, sciatica, leg cramps, leg swelling, acid reflux, exhaustion, stiff muscles, and/or insomnia.

~Explores touch as a gateway for the focus to move away from the mind (where fear resides) and into embodied presence.

~Releases Oxytocin, which assists in shifting out of fight/flight mode and into the parasympathetic mode, thus increasing feelings of safety, relaxation, pleasure, and connection. This shift is essential for labor hormones to be released and allow for the deepening intensity of contractions to build. Oxytocin is released in large amounts after distension of the cervix and uterus during labor, facilitating birthmaternal bonding, and, after birth, stimulation of the nipples, and lactation.

~Brings awareness to multiple areas of the body at once, helping to diffuse mental tension and refresh the nervous system.

~Allows for increased attention, insight, compassion, and gentle encouragement from the helping partner, which often allows the person performing the asana to feel safe to go deeper, gain new understanding on their alignment, or be able to experience subtle but key actions in the pose.

~Creates a fun, expressive experience of unity and trust between partners, and creates a nurturing time and space to connect with your new baby!

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Want to learn more? Join Emily and Avery for an upcoming Prenatal Partner Yoga Workshop Sunday, Feb 23, 2-5 pm at High Desert Yoga in Nob Hill, Albuquerque NM.  Both mom and partner will experience all poses, so that both can benefit from -and enjoy- dynamic active poses followed by gentle restorative poses. The workshop will include guided partner relaxation, focused connection with each other and your sweet baby, and experiential education about anatomy, the breath, and techniques you can use together to ease labor. Experience the healing, relaxing power of touch. Open to moms and any birth partner – husbands, dads, doulas, midwives, sisters, wives, etc. A great way to honor your journey together! Also open to birth professionals, yoga teachers, and yoga teacher trainees, who are looking for more hands on experience with safe techniques and assisted poses from pregnant moms. 

Register at High Desert Yoga.

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Fall News: Partner Yoga and Some New Classes!

Emily and I will be teaching a fun, playful, yummy Partner Yoga Workshop Saturday, Oct 19th 2-5pm at High Desert Yoga. P1060399_3What could be a better way to spend an afternoon than with nourishing, grounding, playful, delicious assisted poses? Practicing with a partner is one of the most effective ways to experience the aim and meaning of yoga – union – union of mind and body, of self and others, and with the eternal Self that resides in each of us.

In this playful workshop, partners will learn to assist each other in going more deeply into a variety of asana, including standing postures, forward folds, backbends, and twists. The practice will be at turns invigorating, playful, and restorative. Find a partner at the workshop or bring your friend, lover, or yoga buddy. Expect to challenge your limits, connect with your inner self, and connect with the people around you as we continue together on the path to unity.

A partner’s touch can provide strength, awaken insight, invite release, or simply bring a deeper awareness of the present moment – awareness of breath, body, and mind; awareness of habitual patterns, attitudes, and emotions. You and your partner will help each other expand beyond the limits of habit, challenge assumptions, and perhaps move into postures that might otherwise seem inaccessible. Working together, we will cultivate compassionate trust in ourselves and each other. All levels and body types welcome, queer friendly, beginner friendly. Ages 12 to 102!

Price options: Pre-registered: $35 per person, $65 for two. Day of: $40 per person, $75 for two.  Preregister in person at the studio, call 505 232 9642 or at highdesertyoga.com

 

Check out the flier with all the info here: partner yoga flier 

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HDY UNM:CNM flier 2013_2Also, I am teaching a NEW CLASS!! … Starting next week, I will be teaching an ALIGNMENT based VINYASA class at High Desert Yoga 10$, one hour. Rich, deep, muscular, lots of pelvic floor work! Plus a nourishing, full savasana. Thursdays 5:30-6:30pm. AND! North Valley students please note: My 5:30-6:30 Wed Level One class at Dragonfly Yoga will be shifting to be on Mondays. Two great evening classes… hope to see you soon!!