Kundalini Yoga & Female Stress Incontinence
It may suprise you to hear that Kegel exercises are based upon a key element of Kundalini yoga – the Root lock or Mulabhanda (Pronounced Moola Baun-da).
Kegel exercises are a simple & easy routine for you to try and are recommended for all women to prevent many bladder problems. They are also highly recommended when you suffer from Stress Incontinence. The basic instructions for Kegel are as follows:
Imagine you are trying to stop wind escaping from your anus (back passage). You will have to squeeze the muscle just above the entrance to the anus. You should feel some movement in the muscle. Don’t move your buttocks or legs.
Now imagine you are passing urine and are trying to stop the stream. You will find yourself using slightly different parts of the pelvic floor muscles to the first exercise (ones nearer the front). These are the ones to strengthen. If you are not sure that you are exercising the right muscles, put a couple of fingers into your vagina. You should feel a gentle squeeze when doing the exercises.
For more information please see our post Female Stress Incontinence – Understanding your bladder
Now compare the above to the instructions for the Root Lock in Kunalini yoga.
Exhale and engage the pelvic floor, drawing it upwards towards your navel. If you don’t know how to access the pelvic floor, think of it as the space between the pubic bone and the tailbone. Initially you may need to contract and hold the muscles around the anus and genitals, but really what you want is to isolate and draw up the perineum, which is between the anus and genitals.
Doing your Kegel exercises will help but you should also consider introducing a broader exercise programme into your life. Any kind of physical exercise that engages your core will help strengthen your pelvic muscles, but Pilates and yoga in particular are great inner toners. Both focus on building a firm core or root. They also use deep breathing and mindful movement to reconnect the brain to the body. Thus you will find over time a deepening improvement in your overall health & well-being.
If you are concerned about stress incontinence or any other health issue please do discuss with your doctor. You will benefit by simply talking about this problem & may find that solutions are within your easy reach.