Last post I promised you the rest of the "Bed Yoga Routine". As a refresher, in Bed Yoga I we've done several lying down postures which gently stretch out and lengthen the lower back. I'm including herein the last posture of the routine, plus bandha (lock) instructions to perform during this posture. Lastly we'll give you instructions on how to get out of bed properly. Getting out of bed correctly is most important of all, because we need to keep the spine quiet as we get up from a reclining position. This prevents back strain - big time!
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| Supta Badha Konasana - Lying Down Bound Angle Pose |
Bound angle pose is the last pose to do in bed before getting up. It opens the groins, stretches the lower back, glutes, and adductor muscles. Bring the feet to the buttox. Let the knees fall out to the side. Relax your arms next to the body.
As you lie in this pose, perform MOOLA BANDHA. Moola bandha is also known as "root lock". To perform moola bandha, concentrate on the groin area. For men, we're contracting the ureter and perineum; for women, the ureter, cervix, and vaginal muscles will be contracted. When performing the bandha (lock) all of the muscles in the area are contracted simultaneously, pulling the soft tissue upwards and inwards towards the base of the spine.
Hold the contraction for a few seconds. Do not hold the breath, simply breathe normally. Start gently, then as you increase reps, do the bandha with more force and strength. I suggest you perform moolabandha a minimum of 15 reps. The masters suggest that as you perform the lock, you repeat "mool", or "moola bandha" as you hold the contraction. This intense focus along with the mantra increases the power and effects of the root lock practice.
There are many benefits to performing root lock daily. " It is helpful in psychosomatic and degenerative illnesses. It relieves depression and promotes good health. It helps to realign the physical, mental, and psychic bodies in preparation for spiritual awakening. Moola bandha is a means to attain sexual control. It may be used to sublimate sexual energy for spiritual development (brahmacharya) or for enhancement of sexual relations". (Swami Satyananda Saraswati).
Other yoga masters have taught us that moola bandha controls and increases life force energy and lengthens one's life. It controls cravings and strengthens and tones the muscles controlling continence ability, retaining continence into old age. (I can't think of anything more humiliating than losing the ability to control your elimination processes. Do you want to wear diapers again? Not me! This is huge as we age)! Start moola bandha now and remove the embarrassment later.
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| Contract and extend hands and feet 15 times. |
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| Just before getting up we move hands and feet to get new blood and lymph to outer extremities! |
The last thing we do before getting up is contract and extend hands and feet 15 times. This gets new blood and lymph to the furthest extremities of the body. It flushes out the toxins, and allows the body to function optimally after you get up. Here Jan demonstrates the simple movements.
NOW, HOW DO WE GET OUT OF BED PROPERLY?
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| First, bring knees to chest. |
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| Second, roll body towards the side of bed. |
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| Then then turn your head/upper body towards bed, placing both arms under upper body. Now push yourself up using both arms (as you swing your legs off the bed). |
This method of getting out of bed is optimum for keeping the back and spine quiet and in alignment. This single change in your "getting up" routine will help immensely! I have many students who swear by the Bed Yoga Routine. Their back pain has disappeared. The getting up routine is also the recommended way to come out of Savasana (corpse pose or final relaxation) at the end of your yoga class or practice.
Remember, do this routine (both I & II) every morning. The entire routine takes only about 10 minutes of your time and prevents back pain all day! Thanks to my seniors yoga class for helping with photos, Jan, Steve, Maria, & Terry!
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