One of my clients – let’s call her Paula – is an expert on falling AND on rising again. She has two fake hips, has broken a wrist and an elbow and shattered a kneecap. In addition she’s had the other knee partially replaced. Let’s just say she is HIGHLY MOTIVATED to work on fall prevention and on getting up well from the floor!
Paula and other clients often ask about “best ways to get up” once you’re down there, whether by accident or not. Being on the ground is scary, undignified and dangerous if you can’t envision a way to get back up, especially if you’re alone. And one of the reasons my Chair Yoga class is so well-attended is that most folks think they can’t get up from a yoga mat once they’re down there.
There’s more than one way to skin this cat, depending on what part of you may be weak or out of commission. I’m going to describe one pretty reliable method here and why it works – assuming you are not seriously injured of course. There’ll be a short video at the bottom of this blog for you to reference.
There are three key things to remember (apart from staying calm) as you get up from the ground.
- Where’s my help? Use whatever is around you to help you get up. Could be a nearby chair, counter, step, wall or even a pillow or a heap of clothing. If nothing is around, there are unhurt body parts that you can recruit.
- Where’s my platform? Organize your base of support: feet, knees, hands, forearms.
- Where’s my weight? Keep your body mass as low as you can over the base of support or platform.
Breathe.
Take it slow.
Paula has been working with me for about a year on building strength in her legs and pelvis. She is now able to stand on one leg calmly and steadily. She can descend in a lunge to the floor and get back up, hands-free. She can step backwards and to the side without looking and without hesitation. Her upper body is fluid and resilient, a great shock absorber when she gets jostled. Her feet are awake and aware of the ground beneath her.
As a devoted yogini, Paula has marshalled the power of breath, stillness and movement to meet her fears with confidence.
Paula rocks!!
And so can you. If you’re interested in learning more about getting up, I’m happy to add you to my mailing list and provide access to videos from my library. They are a handy resource.
