A Regular Yoga Practice Helps Strengthening Pelvic Floor Muscles

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Certain yoga poses can be great to help strengthen the pelvic floor muscles.

It is important for both men and women to look after the Pelvic floor muscles. Strengthening our pelvic floor muscles will help us actively support your bladder and bowel. This improves bladder and bowel control and can reduce or stop leakage of urine and bowel motions. Like other muscles, we can train and keep our pelvic floor muscles strong with regular yoga practice.

Especially women after giving birth, woman’s pelvic floor muscles stretch from the base of her spine to her pubic bones. Inside her abdomen, these muscles support her bowel, bladder, and uterus. The pelvic floor muscles can become stretched and weakened by pregnancy, childbirth and age. Over time, weak pelvic floor muscles may lead to incontinence, or difficulty maintaining control of bowel and bladder movements. Further, a weak pelvic floor can cause pain in the lower back and pelvic area. Yoga poses, or asanas, increase circulation and stamina, which can help to strengthen the pelvic floor.

Root Locks

Root locks, or mula bandhas, should be the basis of any yoga pose in which you would like to strengthen pelvic floor muscles. Root locks can be incorporated into almost any yoga pose. To engage in root locks, you gently uplift your pelvic floor muscles by imagining that you are trying to stop the flow of urine and a bowel movement at the same time. While doing so, draw your tailbone downward. You will want to try not to contract your buttocks muscles but instead, engage your abdominal muscles. Regular practice of root locks can align your posture, strengthen your core muscles, and help to improve pelvic endurance.

Reclining Poses

There are several reclining yoga poses that can help to strengthen your pelvic floor. These include child’s poses, fish pose, spinal twists, cobra pose and lotus pose. While engaging in any of these poses, you will want to gently squeeze the pelvic floor muscles while stabilizing your lower back. Then inhale and exhale slowly for a few breaths, bringing awareness to your inner strength.

Standing Poses

Standing poses that incorporate pelvic floor strengthening include poses such as downward-facing dog, triangle pose, squatting pose, horse pose, and tree pose. Keep in mind that the resiliency of the pelvic muscles may be affected by the pull of gravity. Caution should be used with standing poses because there is a chance that sudden movements could cause or aggravate slipping of the uterus, or a prolapsed uterus. Talk to your doctor to find out whether standing yoga poses are right for you.

Inversions

Inversions, such as shoulder stand, headstand or handstand are the best poses to practice if you are looking to utilise gravity to your advantage. When held in proper alignment, inversions can help the pelvic organs to realign back to their proper places. Inversions also improve blood circulation throughout the body as blood flow is directed toward the heart and brain. This increases concentration, mental alertness, and awareness. If you are not prepared to do the full expression of inversion poses, you can use a wall for support.

Information credit Live Strong & Continence Foundation of Australia
Photo Credit Health Hints

Have you noticed time passing faster as you get older?

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Have you noticed time passing faster as you get older? However, it doesn’t have to be like that.there

There are ways to change your perception of time. The key is to slow down the pace of life while increasing the amount of new and unique experiences you have. When we keep going to the same places, doing the same things over and over, we don’t create distinct memories. As a result, time seems to fly by us as the monotone nature of your days simply merges into what seems like one and the same memory. As you travel more often, constantly stay open to learning new things and create unique experiences you will notice your perception of time slowing down.

Also, focus on positive past memories and try to live more in the present. Holding a positive perception of the future and envisioning a future full of hope and optimism will vastly increase your level of happiness. Learn to love yourself more and make time to meditate regularly. Time with yourself is very important to reflect, appreciate life more and plan your future.

Learn to appreciate each moment and use your time wisely. The time we have on this planet is limited.

Yoga helps us to slow down, live more in the moment and be more aware of what is happening around us. I would like to invite you to come along to one of our yoga sessions and experience it for yourself. To help you get started, head here to claim a free $25 gift card: https://bundyyoga.com.au/giftcard25

I hope to see you on the mat soon.

Namaste,

Carmen

2016 Yoga Teacher Training & Mentoring Program

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After spending two months with this group of awesome folks, we are close to finishing this mentoring program. It is amazing to witness the progress of each individual and how far they have come.

There is no one teacher for everyone, but everyone of you can share your love of yoga with others. Everyone of you is so special and unique, we will never be the same but we will always have something to offer to the yoga community. Do what you love and share your passion and knowledge of yoga and inspire others.

“Not everyone can teach everything, but everyone can teach something. Teach what you love and people will come to you because of you.” ~Carmen Lee-Schneider

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CONTACT US and secure your spot for the next New Yoga Teacher Training & Mentoring Program.

SHARE YOUR EXPERIENCE: How yoga helped recover a long-lasting shoulder injury in less than a year.

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If you had only one word to describe what yoga is to you, what would it be?

“Invigorating. I’m 36 years old and I work as a Client Support Officer in Disability Employment Services and also a pole dance instructor. I had pretty strong shoulders beforehand due to years of pole dancing, however after sustaining an injury to muscle in my left shoulder I was still left with niggling pain even after it had healed.”

“After 12 months of practicing yoga, I noticed the pain has stopped and I feel stronger than ever.”

When did you start doing yoga and what makes you want to continue?

“I started over 12 months ago after attending the 3hr Yoga Base Camp workshop in 2014 with Carmen. I love feeling challenged, I love to see the progression in my practice and I love how I feel afterwards. ”

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(2014 Yoga Base Camp in Bundaberg, Queensland)

How often do you attend yoga classes?

“After completed the 2-week Yoga Challenge in 2014, I was been able to attend two classes a week before I have changed my job. I miss attending more often. I was lucky enough to be able to attend the yoga retreat in Koh Samui this year and it was a fantastic experience. It was such a precious experience to practice yoga in a beautiful part of the world but I really felt like I connected and made some lovely friendships with the other participants, Carmen and her family. ”

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(2015 Yoga Retreat in Koh Samui, Thailand)

What is you next goal or challenge?

“I’m working on the transitions from pose to pose.  As being able to transit from Crow pose and Chaturanga. I’m also working on handstands, I do as instructed in class but I do kick up when I’m practicing at home and I have noticed some progression…..although I’m a very long way off being able to just lift up into it as Carmen so brilliantly demonstrates in class. I’m still working on accomplishing my first tripod headstand .” ;-)

“It really is harder than it looks but is also quite gentle on the body. Yoga is definitely something for all ages, shapes, sizes and abilities.”

“Carmen is an amazing and inspirational woman!”

Would you like to share something with those who might be thinking about doing yoga in the near future?

“You will feel awkward for the first few classes but Carmen guides you through your journey very gently….and it is YOUR journey.”

Rebecca Spencer
Millbank, QLD

We Synchronise The Movement To The Breath.

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We synchronise the movement to the breath, because the rhythmic flow of breath in Ujjayi Pranayama which helps to calm the nervous system down. We work strongly in yoga, but remain relaxed through the breath.

The Sun Salutations are almost a complete practice in themselves and if you are short of time for a full yoga practice, then just do a minimum of 5 rounds before starting your day. You will be amazed by how much better they make you feel and how much smoother your day goes.

This sun salutation is designed to:
– Warm up the body and the mind
– Link the mind to the body
– Establish a rhythmic breathing pattern
– Move the spine
– Improve flexibility
– Build body strength

Always remember not to sacrifice proper alignment to quickly move through a sequence. Slow down and take extra breaths if necessary.

Happy practicing!

How yoga ruined my life forever and why I keep doing it

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Yes, it’s true. Yoga has completely ruined the life I was living. It absolutely smashed my previous beliefs, destroyed old paradigms and kissed my ‘happy’ life goodbye.

For the better.

How? Just over 10 years ago, I lived a pretty happy life. So I thought. I had a secure 9-5 job as a fashion designer, a stable income and my precious car. Every week, my friends and I would wait for the weekend to come so we could go out and spend our hard-earned cash in the bars and nightclubs of Kuala Lumpur, Malaysia. Let’s just say, I was living comfortably. We worked hard and played hard. It was fun – for a while…

But then came the day where it all changed. I was tired and uninspired. Surely, there must be more to life than 9-5 and shallow friendships. I was longing for more meaning in my life. I was longing to live with passion. I was longing for adventure.

During that time I made a simple decision. I dropped everything, packed my bags and left for Australia. Yes, just like that! Never had I left my own country before. I was scared. But that couldn’t stop me anymore. I had made my decision.

Now, I could go on about my travelling adventures and how I got stuck at the airport when I arrived, but this post is about yoga.

So, after a few months in Sydney, still working in fashion design, I decided to join one of the local yoga classes in Paddington. It was great to meet new people and I made some progress, but then one day it suddenly hit me. Something changed. I changed. Week after week I started feeling more alive. I was happier, had more energy, but most importantly, I was living with passion! How did I know? I could feel it!

Carmen Lee-Schneider - Love Life. Live Yoga. Bundaberg

Carmen Lee-Schneider – Love Life. Live Yoga. Bundaberg

I fell in love. not only with yoga but with myself again. It was as if I had finally woken up. My old ‘life’ was destroyed. I was experiencing a new version of myself and still do so today. Yoga has changed my entire belief system. Through yoga, I have been able to expand my mindset, push myself to new heights and achieve things I previously thought impossible.

Ask me now, and I will tell you that nothing is impossible. Life is one big miracle that allows each of us to manifest our dreams in ways you can’t even imagine, if you learn to let go of the old and allow for change in your life to happen.

Our biggest enemy in life is inaction. To welcome the change you are longing for, you need to start acting, start believing. Now I know that the thing holding me back was my mundane daily routine.

It’s when we start listening to our hearts again – as we all did as children – and align our actions with our deepest values and desires, that life doesn’t only get better, but it becomes magical.

How can yoga do all that, you ask? When we practice yoga, we focus on within. We learn to align our movement with our breath, our body with our mind. With regular practice, you will learn to put yourself in a more harmonious state. A state of mind that allows us to be more positive, more resourceful and compassionate. A state that allows us to see more clearly and make better decisions in line with our values. Life-changing decisions.

If you would like to give yoga a go and try one of our classes, you can claim a $25 Gift Card for our Bundaberg Yoga Classes here.

Thank you for taking the time to read about my journey. I hope to see you on the mat soon!

Namaste,
Carmen

 

Watch this video and see how yoga has helped these Bundaberg locals.

SHARE YOUR EXPERIENCE: A city girl who moved to Bundy for her love.

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If you had only one word to describe what yoga is to you, what would it be?

“Grounded. I just turned 35, I moved from Sydney to Bundaberg 2 years ago after I met my fiancé. I work as a sales assistant at haight and Ashbury and help my fiancé with his own business ‘Just Tinting‘.”

“I truly can say I’m a better person, I handle life better, I feel happier and I can breathe better.”

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When did you start doing yoga and what makes you want to continue?

“I continue to practice as i like the way I feel during and after class. I start practicing yoga in Sydney for some time with my friend who is a yoga teacher. I have tried different yoga classes but I couldn’t find one that I enjoyed until I heard about Carmen who is from Sydney and she moved to Bundaberg. Since then I feel like I have been practicing yoga forever with Carmen.”

Carmen is my number one inspiration as I can see how hard she works to be able to do the poses and how hard she works to run a business be a mum and a wife. I feel like other regular yogis inspirer me as well as I can see how practices equals progression so I guess I inspire myself when I achieve something new!  ”

How often do you attend yoga classes?

“I try to practice as often as I can I even challenge myself to do every class in the week which I have achieved but as a rule if I get to three classes a week I’m happy but most of the time I manage more it just depends on what’s going on in my life! ”

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(My first 30-Day Yoga Challenge, It was amazing and proud of myself! )

What is you next goal or challenge?

“My main focus is do not fear anything in yoga I worry I will hurt myself when I’m upside down! I’m still working on the tripod headstand I feel I can physically achieve this but fear gets in my way! ”

“I like Carmen’s way of teaching I find her class to be strong but gentle and I love her sense of humour!”

 

“Carmen is a fantastic teacher of yoga i believe she was born todo this she is very knowledgeable, tough and kind at the same time.”

Would you like to share something with those who might be thinking about doing yoga in the near future?

“I believe Carmen is a genuine person that wants the best for her fellow yogis. You will always feel welcome in the classes with the lovely teachers from Love Life. Live Yoga.”

Melisa Godbee
Burnett Downs , QLD

Video: Benefits of Hip & Core Strengthening practice.

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There are so many benefits that come from improving hip and core strength than just look good from outside, including improved posture, better balance, reduced back pain, release tension and easier breathing.

I created this practice which challenges as many muscles as possible in integrated, coordinated movements. Core moves should engage your entire body, from head to toe. Repeat the same sequence 3-5 times on each side, hold each pose longer and move it mindfully.

If you are new to Yoga and have never done much with your core and hip, don’t be surprised if you wake up the day after a workout with aches in your lower belly, as well as your lower and upper back. Those are your core muscles waving hello and thanking you for spending some time strengthening them.

You might be interested to know that Hip and Core Strengthening practice will helps to improve your inversions. ;-)

Happy practicing!

Namaste,

Carmen

SHARE YOUR EXPERIENCE: A young girl discovered Yoga in her early 20s.

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If you had only one word to describe what yoga is to you, what would it be?

“Inspiring. I am 22, I am a front office manager from one of the motels in Bundaberg. I started practicing Yoga in 2014. It is just simply what I love doing now, I started feeling and seeing the benefits in yoga. I feel amazing, will only continue to improve and grow in my yoga journey.”

“Yoga has taught me a whole new way of being. I learn to relax and manage stress. Yoga teaches me to control my breathing which helps me control my body and stay focus.“

When did you start doing yoga and what makes you want to continue?

“I started practicing yoga with Carmen in late 2014. I can definitely feel that I am getting stronger, my mind is so much clearer through regular practice.”

How often do you attend yoga classes?

” I am doing 2-3 classes every week as well as all the workshops and yoga challenges with Carmen. I have also just booked my first yoga retreat with Carmen in Cambodia next year!”

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(I completed the 30-Day Yoga Challenge with Carmen! Yay!)

What is you next goal or challenge?

“At the moment I am mainly still working on the basics to build a strong foundation like deepen my forward fold and warrior poses as I feel that I need to have the basics right to be able to move forward in my practice. I like to work on my inversions(headstand/tripod headstands), I like the feeling of being upside down. Improving my core strength to be able to control my inversions well. It is important to me that through asana, I can see just how powerful and purposeful my body is. Yoga is one of the few things that bridges my body and my mind. I would like to step out my comfort zone, and challenge my body. I have never stood up and really done something that I REALLY enjoyed before, especially any physical activity because I was not active when I was young. I have found a new me and being able to spread my wings through regular yoga practice. It’s an awesome feeling, I am very proud of myself.”

“Carmen is AMAZING! She is very helpful, kind and truly beautiful. It is so lovely to be around her.”

 

“Carmen is very inspiring me with her strong practice and all the things that she can do with her body, simply beautiful control and confidence. (whilst talking and teaching us all through it!) ”

Would you like to share something with those who might be thinking about doing yoga in the near future?

“Don’t just give up after the first couple of classes, give yourself some time to get to know well about yoga. It is hard at the beginning but your body will thank you in the future.”

Kirsten Neller
BUCCA , QLD

Video: How practicing arm balance changed my life

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The first time I walked into a yoga class with a couple of friends in Malaysia, I had no idea what I was getting myself into and simply followed the group. I used to be very active back to school, but after I started working as a fashion designer with long hours everyday in front of the computer or the sewing machine, I didn’t do much to look after my body for over 5 years. I couldn’t even touch my toes during forward fold and had never done a proper handstand before.

So I went to my first yoga class thinking I was there for some relaxation and stretching. It turned out I was sweating in ways I never knew possible from just yoga postures. The first arm balance pose the teacher showed us was Bakasana. It looked so easy but I failed over and over again. How could she balance just on her palms, and with her knees on her triceps? Next, when she got us to do handstand. I thought that won’t be hard since I had done many cartwheels before. So, surely I could do a simple handstand! But what do handstands have to do with yoga? So I tried and kept kicking my legs up against the wall repeatedly. I couldn’t believe it when I realised that I wasn’t even able to stay in place for more than two seconds. I was exhausted. Physically and mentally. How could the lady next to me do it all so peacefully and with her eyes closed for over a minute? My arms were shaking while I was trying to catch my breath again. My face was red as a tomato.

After an hour-long yoga session the teacher called for Savasana. I asked myself what the hell that meant? So I just did what everyone else did, lay down and rested on my mat.

Unexpectedly, I felt relaxed. I felt like I didn’t just do a workout with my body, but my mind as well. I walked out of the room with a brand new body, all the clutter in my mind had disappeared! After just one class I felt like I had pressed the reset button and felt totally peaceful and calm.

Focusing on arm balance in my yoga practice has changed my perspective of life. It is so important in life to find balance, to let go, refocus, to increase your confidence and to start seeing all the possibilities that are waiting for you. But the most important thing is to have fun in life. Fun makes us happy and keeps us young. And when you’re having fun, those good vibes and positive energy will spill over into the lives of the people around us, which in turn will increase happiness and well-being for all of us. Don’t take life to seriously. Have fun and yoga on!

“Live your life and risk it all. Take some chances, take the fall. Take your time, no need to hurry. Have some fun and never worry. Stay young!”

 

Namaste,

Carmen