self/inner guru guided practice and abdominal strength

November 19, 2009

I am working with the set in the back of The 8 Human Talents. (If anyone is

familiar with that set/book.) I am guiding myself through it and using a

kitchen timer. It is distracting at most. Some of the kriyas Gurmukh count

for, but others a time limit. Is there another way to keep the time that might

not be so disruptive to my concentration? It has been suggested I just let

myself be guided by the inner guru and not worry about time. However, are not

the time suggestions significant in some way. These kriyas are very challenging

for me and I worry that my will might stop me before I'm actually through.

Also, core strength is needed for this set. I am weak in my abs. I have been

through 2 c-sections (one unnecessary), carrying an 11 pound baby in my womb,

abdominal separation because of pregnancy, and symphsis pubis dysfunction. How

can I support my core through these kriyas? (alternating leg lifts, raising

legs and arms to 90 degrees then back down, criss-cross arms and legs, etc...)

I'm thinking pillow under my backside?

I have scoliosis which really affects the 5th Lumbar the most. I can feel it

popping when I do the kriyas. That is normal for me though and does not hurt.

However, I know with my weak abs if I am not supporting myself properly, then it

might really mess with my back. My hamstrings are very very tight, and I can't

straighten my legs out when held in the air or even bring them to 90 degrees on

my own without pulling with my arms, so I just go as straight and as far as I

can.

Thanks for any tips.

Be blessed,

Kelli

November 20, 2009

Sat nam,

If you are doing leg lifts and the arms aren't involved, place your hands in

loose fists under the lower portion of your buttocks, such that your pelvis

tilts, flattening your lower back to the floor. Another thing you can do as you

gain the strength and awareness in your abs, is to pull the abs in toward your

spine and keep that tension there, while doing the leg lifts (that's a pilates

move).

Also, in regard to finding teachers in Kentucky you may want to check the

internet in yoga listings besides official Kundalini ones because some folks who

teach Kundalini Yoga, like me, are not on the IKYTA list for one reason or

another.

Guru Beant Kaur in FL

Bridget Kamke, LMT

Kundalini Yoga Teacher

Licensed Massage Therapist

Children's Book Author

www.infinipede.com

__________

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November 20, 2009

Dear Kelli

I really enjoyed reading about your new journey.

As someone who has birthed a child 2 years ago and experienced symphsis pubis

dysfunction (andcontinue to do so) as well as many back problems, I hope I can

offer some useful advice.

You have obviously recognised that its important to protect your back whilst

doing alternate leg lifts. It sounds like you probably have very little, if

any, core and abodominal strength; therefore, when you do these exercises, you

are probably relying on your back muscles to do most of the work. This can cause

back strain etc. May I suggest that for the time being, you slightly bend your

legs when doing the leg lifts. Hands or a folded blanket under the bum can also

help to alleviate the pressure on the back. It also good to engage the core

muscles whilst doing the leg lifts (like doing a pelvic floor squeeze or

applying muhbandh/root lock - more on that later). At the moment, I engage my

core muscles whenever I do anything that will affect my back - getting out of

bed,picking up my toddler, standing up from sitting etc - and I find it really

helps.

In the meantime, it would probably be beneficial for you to really work on

strenthening your inner core. Small sit ups help (don't raise yourself all the

way up, just enough to engage the lower abdominal muscles). Also, keep working

on your pelvic floor exercises. Whenever you are in a static position - in bed

5 minutes before getting up, peeling potatoes, on the phone - think about

pulling your pelvic floor muscles in and up, and at the same time pull your

navel and lower abs in towards your spine. Do this strongly and hold for a few

seconds then release. Do for eg ten repetions and repeat in the day whenever you

remember. If you can do this several times a day, then over time you will really

build up core strength, and this will help to support your skeleton immensely.

The strong engagement of pelvic floor and navel is essentially Mulbandh or Root

Lock. In case you haven't come across this yet, you can probably google and

find more info.

There are other things like for example pelvic lifts and plank pose, which can

help. Although I would suggest modified plank pose at first (keep knees on

ground) until you build up more strength. If you want, I have a print out with

some other core stability exercises which I can scan and email to you.

Do you still have spd (or pelvic instability as its also called)? If so ,

alternate leg lifts may not be a good idea. I can give you some more info on

managing spd if you want.

Wishing you all the best

Vladka

Kundalini-Yoga , " hillfolkmama " <kudzumountain wrote:

>

> I am working with the set in the back of The 8 Human Talents. (If anyone is

familiar with that set/book.) I am guiding myself through it and using a

kitchen timer. It is distracting at most. Some of the kriyas Gurmukh count

for, but others a time limit. Is there another way to keep the time that might

not be so disruptive to my concentration? It has been suggested I just let

myself be guided by the inner guru and not worry about time. However, are not

the time suggestions significant in some way. These kriyas are very challenging

for me and I worry that my will might stop me before I'm actually through.

>

> Also, core strength is needed for this set. I am weak in my abs. I have been

through 2 c-sections (one unnecessary), carrying an 11 pound baby in my womb,

abdominal separation because of pregnancy, and symphsis pubis dysfunction. How

can I support my core through these kriyas? (alternating leg lifts, raising

legs and arms to 90 degrees then back down, criss-cross arms and legs, etc...)

I'm thinking pillow under my backside?

> I have scoliosis which really affects the 5th Lumbar the most. I can feel it

popping when I do the kriyas. That is normal for me though and does not hurt.

However, I know with my weak abs if I am not supporting myself properly, then it

might really mess with my back. My hamstrings are very very tight, and I can't

straighten my legs out when held in the air or even bring them to 90 degrees on

my own without pulling with my arms, so I just go as straight and as far as I

can.

>

> Thanks for any tips.

> Be blessed,

> Kelli

>

November 22, 2009

Hi Hillfolkmama,

Another suggestion, technique-wise, which also applies to basic grounding

(you'll have to experiment to find out which to do first as you build up your

strength):

Alternate leg-lifts are fabulous to build up from zero ab and lower back

strength to doing the most challenging of KY navel exercises.

Take up the fundamental Yogi Bhajan challenge and do yoga daily (well, if you

aim for daily, and miss once and a while, you will still progress at a

phenomenal rate. Phenomenal! Can't emphasize that enough. And progressing is

massively encouraging. For years I did yoga 3 times a week or so, and moved

forward very gradually or not. Once a week and you will stay about the same if

you're young or deteriorate gradually as you age. That is my experience. I have

a friend who dove in as a beginner in her mid 40's and after merely a year can

do practically anything in a KY class. I mention that to show you what is

possible. That doesn't mean whip yourself every day- just do something!

Challenge one day, support and nurture on others, as you build up. Become

attuned to what is good for you. How empowering!

But I'm digressing. About the leg-lifts- when you lift up with the one leg, push

down into the ground with the heel of the other leg. Actually, if you make

pushing down into the ground with that heel your emphasis, the other leg

practically flies up in the air by its own accord. Your poor thigh doesn't have

to do all the work. That is the secret of those extended times you see in the

manuals, learning how to disperse the effort over your whole self.

Is this cheating? No, what you will find is that you strengthen across your

pelvis in a diagonal stress into the lower back on the other side of your body.

Then, when you switch legs, the other diagonal is stimulated. This just has to

be so good for your apana area and BONES!

So, if you are really weak starting out, you put your hands under your hips as

described by Bridget, and push with the opposite heel. Experiment, you can

figure it out, and you will be amazed with the results.

Kundalini-Yoga , " Bridget GuruBeant Kamke "

<infinipede wrote:

>

> Sat nam,

> If you are doing leg lifts and the arms aren't involved, place your hands in

loose fists under the lower portion of your buttocks, such that your pelvis

tilts, flattening your lower back to the floor. Another thing you can do as you

gain the strength and awareness in your abs, is to pull the abs in toward your

spine and keep that tension there, while doing the leg lifts (that's a pilates

move).

> Also, in regard to finding teachers in Kentucky you may want to check the

internet in yoga listings besides official Kundalini ones because some folks who

teach Kundalini Yoga, like me, are not on the IKYTA list for one reason or

another.

> Guru Beant Kaur in FL

>

> Bridget Kamke, LMT

> Kundalini Yoga Teacher

> Licensed Massage Therapist

> Children's Book Author

> www.infinipede.com

>

> __________

> Doctorate Degrees Online

> Boost your career with an online doctoral degree. Enroll today!

>

http://thirdpartyoffers.juno.com/TGL2131/c?cp=YEUbv3frGXpqMrLU_Ux5YAAAJz2u7S5oUx\

F0T6rVIwp71qWlAAQAAAAFAAAAAIbp5T4AAAMlAAAAAAAAAAAAAAAAAAAyOQAAAAA=

>

November 22, 2009

Hillfolkmama.....also here is a subtle trick I use for leg lifts too...I start

by scootching back on the ground so I get the curve out of the small of my

back...when I lift the leg I'm aware of keeping the back flat...and when I lower

the leg...I extend out the leg to keep the back flat. I imagine having " hollow

legs...like balloons...as I raise... the prana moves from the belly to the

toes...as I drop the leg...I extend the prana out like it was a paint brush

sweeping down the ceiling and walls as the leg comes down...and make sure you

spread the toes..........I do this because it gets me away from the word

" stretch " ....there is no word that translates as that in yogic scripture. An

Asana means " flow'...an opening from the inside......you don't " impose "

yourself on your muscles and streeeetch them...........Kirantana in Miss

Kundalini-Yoga , " ramneetfl " <ramneetfl wrote:

>

> Hi Hillfolkmama,

>

> Another suggestion, technique-wise, which also applies to basic grounding

(you'll have to experiment to find out which to do first as you build up your

strength):

>

> Alternate leg-lifts are fabulous to build up from zero ab and lower back

strength to doing the most challenging of KY navel exercises.

>

> Take up the fundamental Yogi Bhajan challenge and do yoga daily (well, if you