Peace Yoga Love

Yoga Based Classes, Self Care Courses and Retreats

MONA VALE SURF CLUB - OVERLOOKING MONA VALE BEACH

FINALISTS IN THE LOCAL BUSINESS AWARDS 2015 & 2016

At Peace Yoga Love our philosophy is to make yoga available to everyone and especially the most vulnerable in our community.  Peace Yoga Love offers friendly community yoga classes on on Sydney's Northern Beaches - we have regularly scheduled yoga classes with experienced and knowledgeable yoga teachers.  Min is also developing online yoga based self care courses for remote students and devising a retreat program. We offer a free class once a week for pension card holders.  There is no expectation of skill level, yoga clothes, body shape, age, fitness level or any other judgement. Our classes are all drop in, there are no bookings, no terms and no catches.  Our classes will suit beginner through to experienced yoga students. Peace Yoga Love is run by Min, who is absolutely passionate about Yoga being accessible and affordable to everyone, as it should be! We have old people, young people, inflexible people and bendy people,  beginners and everyone in between in our classes - and that is just the way we like it. Please come and join us for a class.

Peace Yoga Love has a close relationship with Byron Yoga Centre.

Kerry now runs Terrey Hills as Nourished Yoga www.nourishedyoga.com.au 

Gabby now runs Freshwater as Infinite Yoga www.infiniteyoga.com.au 

 

In praise of Squatting - Pelvic Floor

In Praise of Squatting – Pelvic Floor

 

I have been reading a great article by Nicole Crawford about a biomechanical engineer in the USA called Katy Bowman who is an expert on PFD Pelvic Floor Disorder.  I have mentioned this to many of you in class.

 

The pelvic floor supports the bladder and bowel, and in women also the uterus.  Our pelvic floor is important because it keeps us continent ( stops us peeing our pants and worse ) and also figures in erectile dysfunction in men.

 

An older friend in her early 70’s told me the other day that nearly all her female friends are incontinent to some extent – and we have all seen those Poise adverts on TV and been plagued by nasal delivery commercials for erectile dysfunction – PFD is a real problem as we age.

 

Traditionally we have been taught to improve strength in the pelvic floor by doing contraction exercises called Kegels which shorten the muscle; but shorter is not necessarily stronger.  The pelvic floor hangs like a hammock with quite a weight above it.  If you can imagine a hammock where the hanging points are too close together – saggy – too far apart – too tight.  The alignment of our pelvis affects the drape of our pelvic floor, and  the tightness of the muscles can affect the alignment of our pelvis - doing too many Kegels with weak glutes and tucking the pelvis under flattening out your spine from its natural curvature can all contribute to PFD.  The solution? Squatting – arranging your home so that something you use every day – several times a day is down low – like the coffee cups – so you have to squat to get one, squat to put one away  - restorative yoga can provide some squats longer than you might be willing to stay ducked down in front of the kitchen cupboards!

 I have realized in researching this topic that I have regularly been asking people to tuck their tailbone in Tadasana ( resting standing pose ) – I am no longer going to use that as  a cue toward achieving a neutral spine – I can see now that tucking tilts the pelvis, affects the pelvic floor, and has a flow on affect up the spine – especially mine now I change it – Katy Bowman says that you can first pick PFD by the loss of the curve just above your buttocks - I was also reading another article today by Kara Leah Grant on observing yourself in Tadasana in the mirror, making minute changes based upon what you see and then bringing them into your practice on the mat – I love that idea.

There is interesting emotional implications around pelvic floor and the angle of the pelvis, if you tuck your tailbone under you are protecting your heart by hunching forward – and weakness in your foundation, its relationship to worry and stability in the face of inevitable change - and when we are too tight it is helpful to look for the emotional causes of the desire to hold on.   Self examination such as the mirror exercise – regular squatting, emotional examination can all support your pelvic floor.  

Which brings us to the concept of release - of really letting go - practicing letting go in your pelvis - to the point just short of wetting your pants - in the shower - and as you get better at it - during your day!

 

 

References

http://breakingmuscle.com/womens-fitness/stop-doing-kegels-real-pelvic-floor-advice-for-women-and-men

http://www.katysays.com/atootightpelvicfloor/

http://yogainternational.com/article/view/yoga-for-emotional-and-physical-stability

 

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