Yoga for Safety & Strength

It is important to maintain our bodies so that we stay safe and avoid injuries. To do this we need to teach ourselves how to keep physically balanced. We need to continuously build and rebuild our core strength practice our ability to balance.

Avoid tripping over small domestic animals and other things in your home. Bring your awareness to all that surrounds you in the moment. Be mindful of where objects are in relationship to you. Pets, kids' toys, and anything else that is in the middle of a highly trafficked area.

Proprioception (pro-prio-ception) is the sensation of knowing where our bodies are positioned while we move through the space around us. Proprioception, largely takes place in the subconscious brain. We know that the ground is below and the sky above. We don't think about that, we just know. As we grow older we need to continuously hone our proprioception and become more aware of our position as we move through space to help avoid injury (Tuthill & Azim, 2018).

Set yourself up for success by practicing yoga poses that help you to balance and also strengthen your core. These poses should be done daily. (Okay, maybe you get one day off for good behavior!)

This topic came to my mind when recuperating from a recent surgery. I did an activity that could have ended in disaster because my body was not quite fully recovered. Before surgery I did my regular yoga asana practice. After surgery I did a few basic strengthening movements while recovering in bed. Because of these precautions, I was able to catch myself from falling on my butt and cracking the crock pot all over the kitchen floor when I really had no busy doing something that stupid right after surgery. It wasn't easy, but thankfully, I avoided real disaster. In the next section, I share with you some of the tips that I did to maintain my strength and balance during recuperation.

By strengthening your core and practice balancing, chances are you will be better able catch yourself and avoid serious injury if you do lose your balance and fall. Consult with a doctor before trying any of the physical suggestions I recommend here. Only you and the doc can determine what you are capable.

Yoga Poses for Strengthening

The muscles of the body's core run from just below the ribs all the way to the mid-thighs. Strengthening the core, will help you to catch yourself if you do trip over that roller skate in front of the neighbor's house. A strong core helps you to maintain balance and avoid injury.

The easiest start for core strengthening is squeezing the buttocks. You can do that anywhere. Seated on an airplane, your desk at work or in your bed. Squeeze, hold 3 seconds and release. Do this at least 10 times multiple times throughout the day.

To advance a little further you'll need to be supine, so you probably you won't be able to do the following on a plane (seated cat/cow is an alternative).

• Lie down on your back on a mat, a towel, or a bed.
• Bend your knees so the feet are flat on the mat.
• Curl your pelvis up toward your torso allowing the the low back to remain on the mat. It's like your pelvis is pouring a soothing oil onto the front of your torso as you feet remain firmly planted on the mat.
• Hold the pelvic tilt for at least 3 breaths, then release.
• Do as many as you can. Five to 10 per day is a good goal. If you'd like to take this further, slightly life the hips off the floor after warming up with the pelvic tilt cycles. Use the same rhythm as with the pelvic tilt holding for 3 breaths.

Yoga Poses for Balancing

No you don't have to do a modified headstand to practice balance! Rather,

• stand on two feet
• lift your heels off the floor and hold for 3 seconds and release.
• Maybe lift the arms above your head.
• Do that at least five times a day.

If and when you feel ready,

• shift your weight to the standing leg
• lift one foot off the floor.

The next advancement is tree pose.

• Stand with both feet on the mat.
• Both knees slightly bent
• As you shift your weight to the standing right leg straighten that knee (don't overextend)
• Then send your bent leg to the left side opening up your hip with this external hip rotation
• Gaze toward a spot in the distance
• Now place the foot of the bent knee onto your ankle, calf or thigh. Avoid placing the foot on the knee.
• Notice your balance.

You may want to use the support of a chair or wall for any of these when you first start out.

If you would like for me to help you with balance and strengthening your core, contact me for lessons. I can provide you with a complete sequence that you too can practice daily.

With strong core and balancing skills, if you do trip over something, you have improved chances of catching yourself and avoiding the fall and injury.

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Using yoga and meditation techniques, I am available to support an organization's institutional mission and values tailored to the needs of employees. Meditation and yogic exercise have been shown to promote wellness that boosts employee morale, effectiveness, and productivity (Sheelu, Garg, & Rastogi, 2022). If you know someone who may be interested in setting up a meditation or yoga class for a retreat or as a regular amenity or employee benefit in their organization please forward this link to them.

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Resources:

Tuthill JC, Azim E (March 2018). "Proprioception". Current Biology. 28 (5): R194–R203. doi:10.1016/j.cub.2018.01.064. PMID 29510103.