Happy Easter everyone and for those that don’t celebrate Easter happy long weekend! This is the second part of our 6 part series on incorporating moving meditations into your daily routine to help with various conditions. If you missed part 1 and the introduction then please take a look at that first. In that article we discussed the advantages of movement meditations over mindfulness meditation and how they help by increasing your energy, creating blood flow to vital organs, increasing meditative focus and for joint mobilisation. This week we’re going to be looking at the leg tuck and how this helps with lower back pain, low sex drive, bladder and prostate issues.
Leg tucks are a zone 2 exercise in so far as the energy generated by this gentle movement nourishes the lower part of the torso including the gonads, womb, genitals, kidneys, low back and adrenal glands. Leg tucks are great at helping with:
- Lower back pain
- Bladder and prostate problems
- Unbalanced sex drive
- Emotional instability
How to perform a leg tuck
“Let your breath dictate the speed of the movement”
Tips for leg tuck
As with the breathing squats the key with leg tucks is that they should be done at a very relaxed breathing pace. Its best if you wear loose clothes and don’t wear a belt. Slowly bring your legs towards you and breathe out as you do. In most cases you always want to be breathing out as your body moves towards a pronated foetal position. Let your breath dictate the speed of the movement. So if it takes you 8 seconds to breathe out then that’s how long the movement should be from lifting your to the floor to bringing them towards your chest. If your exhalation is only 4 seconds then let 4 seconds be the time taken for the full range of movement. And then similarly on the way down as you move your legs and feet back to the floor. The most important thing to remember is that the exercise remains easy and you are not raising your heart beat. The gentler the better. Try starting out at a few minutes each morning as soon as you get out of bed, then work your way up to 5 minutes and then eventually 10 minutes.
So that’s it for part two in this series and the leg tuck which is great for helping people with lower back pain, low sex drive, bladder and prostate issues. Next week we’ll be taking a look at Zone 3 which mostly covers the mid torso and the pancreas, digestive system, liver and gall bladder. If you like this series then please sign up for our newsletter here to get the next four delivered right to your inbox.