Katia Connects With Her...Mulabhanda?
There is no better way to quiet the mind than to draw it to the present moment. For me, this happens every time I step to the mat and practice yoga.
I strengthened my practice when I discovered how to properly engage the core and mulabhanda, which is essentially executing a kegel.
The kegel, named after gynecologist Dr. Arnold Kegel, is an exercise used to strengthen the vaginal walls (or the pelvic floor).
To exercise the kegel, one must:
(1) squeeze the vaginal muscles in
(2) draw up or draw in the perineum
(3) contract or draw up the rectum as though checking a bowel movement
(4) contract as though interrupting the flow of urine while voiding.
Sounds easier than done. Or does it? Especially if those anatomical parts are unfamiliar. If that's the case, I strongly suggest looking them up and learning how to implement this exercise as part of your regular routine. When an older cousin first informed me of the importance of avoiding weak, atrophied genital muscles, largely the result after child-birth, I thought, 'I'm many years away from having children, do I really have to worry about this now?' Her answer was an emphatic, Yes! She then went on to explain, in her own words, how certain types of decreased sexual appreciation can be associated with dysfunction of the muscle that makes up the pelvic floor (also known as the pubococcygeus). Bingo! Needless to say that conversation changed my life.
The mulabhanda (the root lock) is engaged practically the same way. The motion consists of three parts:
(1) first the anal sphincter is contracted
(2) next the sex organs
(3) the lower abdominal muscles and the navel contract toward the spine. There is an upward and inward feeling to this movement.
Every yoga asana pulls strength from the mulabhanda, when engaged it makes everything from balancing to holding deep poses more effective - try it! If you already do, then you probably have a super flat tummy or very strong pelvic muscles.
For my practice, the mulabhanda has given me a point of focus that encourages me to utilize all the energy that runs through my body. When I'm connected with that energy, I feel empowered. One-on-one with Anusara-inspired teacher, Paulo Hudson, we focus on alignment in order to maximize this energy. He instructs me to stand firmly in mountain pose, connecting all four-corners of my feet to the ground, pulling up from the ground, turning my thighs out, rotating my shins in, and lowering my tailbone down and under (not tucked) in the space created by the outer rotation. I lock my root, my vaginal walls are lifted, and my rib cage is expanded; my shoulders cascade down my back to support my blossoming heart. My lips are lightly sealed, my toes are spread, I can feel the even flow of respiration throughout my being which draws me to connect to my true essence- my purpose and intention. There are not enough words to describe this feeling. I come undone completely motivated and renewed.
Sitting on a bench, practically kitty corner to the Joyce Theatre off 8th Avenue, Paulo and I enjoy a Pinkberry treat. We discuss yoga and all types of mysticism and how its followers are always looking to enhance their connection. I am reminded of mulabhanda and I smile, I spread my toes and lay them to the ground. I make that connection quite naturally and it feels great.
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By Katia Tallarico
 Katia Tallarico, Relationships 2.0 | |
| About the author: | |
Katia Aurora Tallarico, born and raised in Toronto, currently lives in Manhattan. As an undergraduate at McGill University, she lived in Montreal where she studied Psychology and later pursued a graduate degree in Counseling Psychology at Columbia University in New York City. Katia integrates both Western and Eastern approaches to her mental health practice and credits her own well-being to a dedicated meditation and yoga practice. She has worked servicing chronically mentally ill adults in lower Manhattan and currently works as a Mental Health Counselor with foster children in the South Bronx. In addition, Katia is an active supporter and Young Benefactor Committee member of Free Arts NYC (www.freeartsnyc.org). | |
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I have been taking Nadia Zaki's blend of yoga and martial arts - Inner Warrior - whenever I can. It is a treat for my body and mind every time.