Bathtub Yoga

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Welcome to the Bathtub Yoga blog! This blog is curated by Susan Atkinson, founder of Bathtub Yoga. It's full of resources, tips, insight and ways to get the most out of your Bathtub Yoga experience. Please poke around and don't hesitate to get in touch if you have a question!

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Kegels and Yoga

A Kegel exercise is a squeezing of the pelvic floor muscles. These muscles work in coordination with the abdominal muscles to form a “girdle” around the lower part of the torso. Named after Dr. Kegel, these muscles attach to the pelvic bone and act like a hammock. This “hammock” supports the small intestine, colon, bladder, and in women- the uterus.

You can isolate the muscle by stopping and starting the flow of urine, though this is not a recommended practice to do often, just to identify and isolate the correct muscle. Just like any muscle in the body, contracting it on a regular basis builds muscle tone. Draw the muscles in and up, tightening for 6 seconds and then relax for 6 seconds. Do 25 reps, 3 times a day.

Physiological benefits of toning the pelvic floor include relieving constipation, reducing incontinence and pelvic floor prolapse, and may also help with sexual dysfunction.

spiralIn Yoga, this contraction of the pelvic floor is an important energy lock, called mula bandha, or root lock. Energy locks are used to direct prana or life force in the body for healing, or increasing awareness and concentration.

Yogis often incorporate mula bandha in breathing exercises as well as yoga postures. In the Bathtub Yoga program we practice the mula bandha (kegel) contraction on exhale, release on inhale. It’s amazing to feel how this contraction can facilitate the posture!

Learn more about the Mula Bandha in Action on Yoga Journal,  and check out the Mayo Clinic’s How-To Guide.

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