Ask the Yogini

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For any physical issue or health problem, the first thing you should do is check with your doctor. The suggestions offered below are not intended to be a substitute for regular care with a medical professional.

Here are a list of our current posted questions:

1. strengthening the urinary tract

2. Ankle stretches for ankle and foot injuries

3. Yoga for strength and for the prevention of osteoporosis

4. Yoga for managing sexual energy

1. QUESTION:

Do you know of any yoga postures that could help strengthen the urinary tract muscles?

S.R. from Key Largo, FL

ANSWER:

Your first course of action should be to see a doctor, to ensure that you have no health issue causing the problem - sometimes a urinary tract infection, or inflammation in the pelvic area can cause symptoms akin to weak pelvic floor. If your physician determines that there is no underlying cause, and suggest strengthening the musculature of the pelvic floor, then you may wish to follow the suggestion below.

Yes, there are several yoga exercises you can utilize to strengthen the urinary tract muscles. Not just Asanas (yoga postures) but also some of the locks. I am assuming that you have a basic familiarity with yoga postures, and are aware of how to stretch out, warm up the body, and prepare yourself for postures in advance. I am also assuming you know Tadasana (Mountain Pose) and Child Pose (Garbhasana or Balasana, depending on which part of India your yoga lineage is from). I just want to make sure you can do these safely.

1. Mulabhanda (also known as the Root Lock or Core Lift). This lock increases and holds energy in the first and second chakras, channeling dormant energy from the base of the spine. It contracts the rectum, sexual organs, and navel. To engage Mulabhanda, inhale deeply. As you exhale, contract the muscle about 1 inch below the naval, and two inches into the body. To see more on how to do this, see the "Bhanda's/Locks" section on this web site. I believe working with Mulabhanda (Core Lift/Root Lock) will provide the greatest assistance. From a Chakra perspective, you are losing and draining energy through the pelvic floor if it is weak.

2. Keggle: If this is too challenging for your pelvic floor muscles at this point, begin with Keggle exercises. To isolate your muscles, as you urinate, stop the urination mid-flow. Notice the muscles you are using for this - contracting these muscles and isolating them is what you want to do. Every time you urinate, practice the cessation of the flow to really get a good understanding and connection of the muscles required to control the urinary tract. Once you have a sense of these muscles, practice contracting them and releasing them, co-coordinating contraction with the exhalation, release with the inhalation for 15-25 repetitions, three times each day. As you develop the muscles here better, begin to contract the muscles harder, and hold the contraction for a few seconds before releasing it. This isolates the muscles around the urinary tract, strengthens them, and gives you better control over this area of your body.

3. Setu Bandhasana - Bridge Pose. FIRST STRETCH OUT - WARM UP THE BODY WITH SOME STRETCHES! also, get a prop for this pose - a firm pillow that is about 4 to 6 inches across when squeezed firmly, OR a 9 inches child's plastic ball deflated to about a 7 inch diameter (soft). If done as described, it will help you to strengthen the muscles of the pelvis and inner thighs. See the ASANAS - INTERMEDIATE on this web site.

4. COUNTER-STRETCH WITH CHILD POSE (GARBHASANA OR BALASANA)

5. Utkatasana - Standing Squat (Powerful Pose, Awkward Pose, Fierce Pose, Thunderbolt - this is why I use the SANSKRIT names in class - there are many translations of this Asana name!)

Stage 3 of this pose is the best in particular for strengthening pelvic floor muscles. I will give you a brief description of how to go into Stage 3 of this pose - some time in the next few weeks, you will see more detailed information on this web site of how to go into this pose. First of all, make sure your Quadriceps Muscles (thighs) are well stretched, as well as your inner thighs, calves, and abdomen.

a. Begin in Samasthiti (see my web site - equal standing pose - mountain pose with the arms down by your sides) feet hip-width apart (about 2 fists width apart), edges of feet parallel. Press down through the soles of your feet, lift your rib cage, lengthening your waist, engage Core Lift, and reach up with the crown of your head, lengthening your spine.

b. Inhale and lift your arms up in front of your body at shoulder height, palms down, fingers and thumbs together, elbows straight, long lines of energy reaching out.

c. Turn the toes in slightly, but not touching! Squeeze your knees together as though you were holding onto a Hundred Dollar Bill between your knees. Exhale and slowly bend the knees, keeping the spine straight, sinking down. As you lower, you will notice your heels come up slightly from the floor. This is natural, and allow them to lift without effort. Come as far down as you can without allowing the hips to sink below the level of the knees.

d. Keep your spine straight and chest lifted, not dropping the body forward or back. Press the knees down and lift up through your hips.

e. Inhale, press down through your feet, and SLOWLY lift up to the count of 10. Exhale, lower your arms, and take a moment to close your eyes, and “receive the blessings of the posture.” Notice the effects on your body—the gifts the posture has to offer. Notice the difference in your body.

There are other postures that can help - Kneeling Yoga Mudra (the symbol of Yoga, Sphinx or Cobra, 1/2 Locust, Janu Shirshasana (curled head to knee), and Boat (Navasana). They are all known to tone the low back and abdominal muscles, to provide support for your internal abdominal musculature and organs. Do a lot of work to strengthen your abdominal muscles, and this will help. Also work strengthening the muscles of the inner thighs (many of which attach to the pelvis around the urinary tract area) and this will help also. If you would like to really work on this problem a lot, and develop better muscle control, do a lot of abdominal work. This has the added benefit of strengthening the front muscles of your lower back, giving you better posture and spinal alignment. Some of these asanas may already be part of your regular sadhana (yoga practice), but there are different ways to emphasize points of alignment to target the specific areas of the body that you are working on. Explore the variations in these asanas, and focus on targeting the specific area of the body you are working on. For more suggestions and details of alignment to target the pelvic floor (perineum) please feel free to contact me for more information.

2. QUESTION:

I injured my ankle severely recently, and while it has healed and recovered, it is weak and stiff. Could you send me suggestions on strengthening and regaining the flexibility in my ankle? (particularly the exterior ligaments)

K. S. in Massachusetts

Answer:

Some stretches are hard to describe in words, and it is easier to SHOW you how to do it! I have a brief summary of some great ankle exercises. I know you mostly want to stretch the tight ligaments, but you may want to do some strengthening exercises too. The tight ligaments may be holding your ankle in a very stable position, just due to their inflexibility, which is not true strength and stability for the ankle. When you regain the flexibility, you may notice a decrease in strength. Most PTs (physical therapists) recommend a combination of stretching and strengthening. That is just a guideline for standard PT. My main guideline is: follow your own inner wisdom, and listen to your own body!

STRETCHES: (include work on the feet, as well as ankle, since some tendons and ligaments are connected there)

Sit in staff pose (legs lengthened in front of your body, sitz bones firm on the ground, spine straight (press the palms of your hands down on the ground next to your hips, and this helps straighten the spine).

1. Spread your toes as wide apart as you can. reach the big toes towards each other and the little toes away from the body, stretching out the sole of the foot. Hold for 20 seconds and really feel the extension at the base of the foot.

2. bring your feet back to neutral. exhale and curl your toes over, as though you were gripping a watermelon with your toes. do not move the ankle. Just curl the toes. on an inhalation, pull your toes towards your face, pressing away from you with the ball of your foot, and not moving the ankle.

3. exhale and press the toes away from you, pointing the toes away from you, but this time, use your ankles! press your toes down towards the floor, sole of the foot moving towards the floor.

4. Inhale and draw the toes back towards your face, using your ankle. If you are flexible enough, pull them so hard towards you that your heels lift off the ground.

5. bring feet back to neutral. pivot the OUTSIDE edges of your feet up towards your body, inside edges of the feet pressing away from you. Hold for 20-30 seconds (at least 3 full slow breaths). Then reverse - pivot the inside edges of your feet towards you, with the outside edges moving away.

6. with your legs extended in front of you in staff pose, and your feet neutral, point your toes (using the ankle). imagine that there is a large, soft piece of wood in front of your toes, and your toes are a tool. Begin to hollow a bowl shape out of the wood with your toes, making small circles that gradually get larger and larger. Change direction of those circles.

STRETCHING AND STRENGTHENING:

7. Get into a squatting position. place your hands down on the floor in front of you, for stability. Be up on the balls of your feet in the squat (the pads of the foot under the toes are the balls of the feet). Rock from heel to ball of foot. Hold for a few breaths when you are on the ball of the foot, and hold for a few breaths when you are on the heel (stretches and strengthens another part of the ankle). next time you are on the ball of the foot, rock all the way forward onto the toes, put more weight into your hands, and actually curl the toes under a bit, resting your weight on the TOP of the foot and the hands (lengthens the top of the foot and ankle). (you have rocked off the toes onto the toe tips, and right onto the top of the foot). Hold for 3 breaths. Slowly, and with control, rock back.

STRENGTHENING:

8.Utkatasana - standing position (Tadasana, the mountain). stretch arms out in front of the body at shoulder height - fingers together, shoulders down and back. come up onto your toes (ballerina feet) and kick your heels forward as much as you can. Exhale and slowly lower down - bending the knees, keeping the back straight as though you were sliding against a wall. keep kicking the heels forward. Hold when the hips are slightly above the knees still (thighs not completely parallel - still a slight angle). Hold for 30 seconds and kick, kick, KICK those heels forward. Incredibly strengthening for the ankles (as well as toning the thighs, buttocks, back, and shoulders - a nice body shaping move as well as an ankle strengthener) - modify this as you need to, if you want to isolate the work to one area of the body (such as the ankle). (you can lower the arms, not lower the hips as low, etc. and just focus on the ankle)

These exercises should help strengthen and stretch the ankle. They are difficult to describe, so if you need clarification, please feel free to contact me.

3. QUESTION:

I try to do aerobics for cardio-vascular health, and weight lifting to prevent osteoporosis and loss of muscle mass, in addition to my weekly yoga class. I get bored with my weight training routine sometimes. Can yoga help build muscle and prevent Osteoporosis?

Answer:

I am glad that you take such good care of your health! I try to encourage students in a few other Beginner Yoga classes I teach to make sure they do Cardio and some weight bearing exercise to prevent osteoporosis and not everyone incorporates all of these elements into their health routine. Exercise and proper diet are the best medicine!

If you get bored with your weight training routine, there are a few great yoga postures to do.

A. Hold Downward Facing Dog for several minutes - works deltoids, trapezius, rhomboids, biceps, triceps, lengthens hamstrings, and works the calf muscles as well.

B. Ashtanga Warm-Up : Sun Salutation B

Begin in Samasthiti (equal Standing Pose) - first stage of Tadasana, the Mountain
Sweep the arms up overhead, gaze at the thumbs (no neck crunching) into a gentle backbend - pushing the hips forward allows the spine to bend so you can gaze up without crunching the neck
Exhale and swan dive forward, leading with the chest, into forward bend - nose towards your knees, pull your abs IN AND UP under the rib cage - your fingers should be level with your toes
Inhale and look up (jackknife position) lengthening the spine from tailbone to crown of head (no neck crunch)
Exhale and walk or jump back into plank (upper push-up position) and continue exhaling down to one inch above the floor (hold your body there for a moment - it is hard but it builds a LOT of strength
Inhale and sweep up into upward facing dog - arms straight, palms pressing into the ground, buttocks squeezed together tightly, chest open, heart forward, gaze forward 5-6 feet and a soft smile on your face
Exhale and press back into downward facing dog - tailbone reaches towards the ceiling, press into the root of your index finger to protest your wrists, press hard into the hands - arms straight, shoulders working, chest drops between the armpits pressing towards the thighs, press the heels down to lengthen the hamstring.
Inhale, Lung forward with the right leg, right knee directly over the right heel to protect the ankle and knee joints. press back into the left foot and press the left hip forward, sweep the arms up into Warrior 1
Exhale, Step right leg back into downward dog
Inhale, Step left leg forward into Warrior 1 on the left
Exhale, step back into downward facing dog and Hold for 5 slow deep breaths
Inhale and walk or jump the feet forward between the hands and gaze up, lengthening the spine
Exhale and forward fold, pulling abs up and in under the ribs, nose to the knees
Inhale, bend the knees, lengthen the spine up, drop your weight into your heels and your hips, sweep arms up, elbows straight, by your ears into Utkatasana (standing Squat, the Powerful Pose) and hold for 5 breaths.
on the next inhale, press into the heels and lift up into a gentle backbend, gaze at the thumbs
Arms back to Anjali Mudra ("Namaste prayer position")

Do this at least 3 times as a warm up, or up to 100 times for a cardio and strength workout.

C. Vasisthasana - I will have to SHOW you this pose - builds a lot of strength

D. Utkatasana - great for working your quadriceps

E. Crow Pose (balancing Pose)

F. Most of the balancing poses (Warrior 3/Balancing Stick, Dancer, Eagle, Tree, Toe Stand) all work the major and minor muscle groups of the legs, hips, abs (for stability) and back (for balance and strength)

So, if you get bored, there are a lot of yoga poses that use your own body weight as resistance to develop lean, strong muscles. Examples of people who ONLY do yoga for fitness right now: Madonna, Sting, Woody Harrelson, Willem Dafoe. - all stars with great bodies and lots of well defined muscle. They do Power Yoga. Anyhow, if you are interested in any of these poses, please just ask! I am adding more and more details on Asanas every day

4. QUESTION:

Hello. I am aspiring to be a Brahmacari (celebate student) but I am having difficulty with sexual desires. Are there any asanas or anything that might help me? (I have no experience practicing physical yoga) . . . I appreciate your willingness to help others. Thank you very much for taking my question into consideration. Bhakta J.

ANSWER:

Namaste J!

I honor your path. My yogic lineage is Tantric, so the body and all its works are considered sacred, not profane. Tantric beliefs are that a doorway to spirit and uplifting experience is through the body, in conscious movement and awareness. However, my lineage also draws from Kundalini Shakti Yoga, which is strong in Brahmacharya and leading a moderate and simple lifestyle, so I understand the need for Brahmacharya (restraint or moderation). Channeling sexual energy back into yourself can be very powerful - but you need to take care with it. First FIND AN EXPERIENCED TEACHER to guide you - otherwise, the experiences of sensory withdrawal and deep meditations can cause people to hallucinate and have dissociative experiences. A good teacher will help you stay grounded as you seek enlightenment!

Now, to channel sexual energy. Sit in Lotus Pose with the heel of the right foot at the groove in the top of the left thigh, at the top of the thigh near the groin. The heel of the left foot is on the top of the right thigh in the groove by the groin area. Let the heels put pressure on this area. In metaphysical terms, this is cooling the root Chakra, and helping draw energy away from the sexual Chakra (root) and back into the center of your being. In Western Scientific terms, you are restricting the blood flow to the groin and genitalia, and also reducing sensory input to and from nerve endings in that area. Either way, it is somewhat effective. If you cannot do full lotus, do it one leg at a time, and press the heel firmly into the groove at the top of the leg near the groin. Hold for a minute or more, then do the other side. This is used to stretch the hips as well, so if there are others present with you, no one will know why you are using this technique - it is commonly used to stretch the hips and thighs.

Use Kapalabhati Breathing - I use that when I need to. How-to directions are on the Focal Point Web site (link below). Kapalabhati is very helpful in cooling the senses. You will see people using it when they are doing physically challenging poses (like a long holding of Navasana - Boat Pose, and long Warrior holdings, etc.). You even see weight lifters and aerobics students using this breath when sensation gets intense - they are doing it almost automatically. It is a bit like hyperventilating, except it is in a controlled way. You pump the diaphragm, so you increase blood flow to the abdomen, but not lower. You open the chest and cool the chest.

Other than these poses, Toe Stand (like what the model is doing on the cover of this month's yoga journal), inversions like Headstand (Shirshasana), handstand and Shoulderstand, and others. Forward Bends are known to be calming to the nervous system, so they are helpful.

Poses to AVOID: Eagle (Garudasana) - this pose is like Viagra if done correctly - it increases sexual control, take care if you have never done Mulabhanda Core Lift - it can bring up sexual energy for some people, Hip Openers like Prasarita Padotanasana (spread leg forward fold) and, for some people, Janu Shirshasana (seated straight leg head to knee pose) can be stimulating. Chest openers are energizing, so you may wish to use them with care.

You really need to work with an experienced teacher to take the path of abstinence. Yoga is meant to free the energy in the body, and open the body. If you repress your sexual energy, it can come back in a more fiery form (Tapas, heat, fire). Often, you just let it flow through you and it transforms into another kind of energy or light. Yoga teachers know that certain people have sexual energy arise as they are freeing the tension from their bodies, but we do not judge this - it is natural, and if the student just accepts this without judgment, they can let the energy flow and transform into spiritual energy or inner strength. Main thing I am trying to tell you is DON"T STUFF THE FEELINGS - they come back stronger than before and then it is even harder to control them. So, don't try to control them. Just let them go, and you will find that they eventually transform.

I honor your strength and commitment to your path. I am sorry that I cannot offer you more poses to cool the fire of sexuality - my path honors the senses. Thank you for your email. If I find more information on this subject, I will let you know. You may wish to ask on http://www.movingintostillness.com in the Forum. Many yoga teachers post questions and answers there, and it is a thriving on-line yoga community of teachers from many lineages. There are some teachers who are Disciples of Gurus, and have walked the path you are on. It is a friendly and open on-line yoga community, so you will be able to draw on the wisdom of a diverse group of teachers! Thank you for your question, and feel free to email me with any additional questions or comments! If you receive more information on this topic, I would love it if you shared the info! Oh yes, Ayurvedic herbs may help - you can see an Ayurvedic practitioner - they can prescribe herbal remedies to help and they are fantastic - will help you cool all the Pita elements and bring the Pitta (fire) within you into balance, which will help with all sensory cravings.

Peace and love to you on your journey!

Elena at Focal Point Yoga

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