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Compression Versus Tension

Posted on March 6, 2013 | 2 comments

Earlier this year whilst doing some teaching at the Rocklyn Ashram I had the opportunity once again to watch Paul Grilley’s Anatomy and Physiology DVD and I feel the need to remind all of my yoga students and interested readers of Paul’s message that no two people will look  or experience the same yoga pose in the same way.

Yes that is right!  We could all be doing a mountain pose (in some traditions called the downward dog) but none of us would look exactly the same or be experiencing it exactly the same for that matter.  Why is this the case?

Well according to Mr Grilley the difference lies between experiencing compression or tension in the body.  In this instance compression is literally the meeting of bone on bone in a joint that restricts further movement whilst tension is tightness in muscles and ligaments that restricts movement of the joints.

Although each of us has the same sort of bones in our skeleton they are very unique to each person.  For example some people will have a large femoral head on their femur whilst others will be smaller.  Some will have more rotational capacity in their radius than others, some will have bigger hook on their ulna connecting ulna and humerus etc etc…Therefore a persons inability to move into a posture in the same way may well be due to structural differences.

Tension on the other hand is where muscles and ligaments are tight through previous injury, scar tissue or lack of appropriate stretching.  A person may not be able to hold a pose in the same way as another simply because they lack the muscle flexibility and strength and this over time can be improved.

What does this mean for all of us out there practising yoga?  It simply reinforces the idea that every one’s yoga experience is a very personal one and that what suits some people will not suit others.  Your yoga experience is unique and you can measure your transformation not on whether you look the same as someone else but how you feel in the pose…what is happening for you personally and how these experiences change over time for  you.

For more information about this check out http://www.youtube.com/watch?v=ve_GUyEHdfI

Parvartasana or mountain pose

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See the world from a different perspective

Posted on February 17, 2013 | 1 comment

Do you remember when you were a child and you hung upside down on the monkey bars with your arms dangling in the air?  Or perhaps it was when you were on the trapeze swing, gliding through the air, your hair hanging down and the breeze in your face?  How much fun it was to see everything upside down..it made you feel like Alice in Wonderland at the Mad Hatters tea party.  Notbirds of a feather 2010hing seemed  the same.

There is something quite invigorating in changing your perspective and seeing things differently and the yogic practices of inverted asanas provide you with just that opportunity.   We can all get “stuck” in our way of seeing things or doing things – being led by the ego and striving to fulfill our desires or feeling that we are “right”.  Often it is necessary to break that pattern by getting out of our comfort zone and “tipping everything upside down!”  I regularly open my eyes and look behind me whilst practising Parvatasana (mountain pose or downward dog as it is known in some traditions).  It always surprises me, makes me smile, reminds me that there is more than one way of viewing things  and I feel so  refreshed  when I come back to upright.

Of course that is the point of inverted asana, they do turn everything upside down not only on a physical level but also on an emotional and psychic level, throwing new light on old patterns of behaviours and being.  Thus giving you the opportunity to reflect, to modify and change habitual practices.

From a purely physical point of view, the inverted asana, by reversing the action of gravity on the body, provides a rich blood supply to the brain, nourishing neurons and helping to flush out toxins.  The accumulated blood and lymph in the lower limbs is drained and purified with fresh oxygen.  The pituitary gland, a tiny organ near the top of the spine in the brain, is stimulated and this adjusts the whole endocrine system.

Whilst Parvatasana and Pranamasana (bowing pose) or simply placing the legs up the wall give some of the benefits of inverted asana the stronger inverted asanas like Sarvangasana (shoulder stand), Halasana (plough pose) and Sirshasana (head stand) should only be attempted under the guidance of an experienced yoga teacher as they put quite a bit of pressure on the neck.  These practices are actually contraindicated for people with high blood pressure, back and neck problems.  Women should not practice these asana whilst pregnant or during menstruation.  If you are new to yoga or  not sure if these asanas  would be suitable for you please consult your teacher.

For more information about inverted asana check out the following:

http://www.yogamag.net/archives/1979/ajan79/theryog.shtml

http://www.yogamag.net/archives/1980/ldec80/ed1280.shtml

http://www.ayl.com.au/pdf_docs/Headstand_ART_23.pdf

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A Fresh Start

Posted on January 18, 2013 | 4 comments

Well, over two weeks in to the start of 2013 and I am curious as to what may have happened to all those well-intentioned New Year’s  resolutions???

It is easy to sit down and wish for things to be different – for life to change in some way.  What is harder is to actually make lasting changes that help us in fulfilling our Sankalpa or resolve.

My daughter was holidaying with me during the festive season and on December 31st she sat down to prepare her vision board.  “You know mum”, she said to me. “Everything on my vision board from this last year has come into being”.  Having thought about this for a while I was able to see the power of the vision board.  Not just a decorative wall hanging but a constant visual reminder of the things that are important to you and that you are working toward in your life.

If you relate this back to the concept of Sankalpa (see Jan 2012 post) in which Swami Niranjan stated, “it is not merely a wish, it is a process of training the mind to develop the will and to develop clarity of thought”. The Sankalpa then works to sustain motivation and drive as you work toward your goal.

So the vision board is really a tool to keep you focused on your life’s  goal.  There may well be a number of other smaller goals that will ultimately help you to realise your life’s goal.  For example a Sankalpa for inner peace may require you to work on your relationships with others and your relationship with the divine.   You may need to change jobs, to root out old ways of behaving and perceiving things, to learn to be content when your usual nature is discontent.   All of the things in this example require effort and work in the present…the vision board reminds you that the present is here and now …not in 2 weeks, 2 months or 2 years from now.  It is what you are working on right now!

The seed of the largest tree begins as a seed..but implanted in its DNA is the potential for the greatness of the tree…it does not know limitation.  Likewise do not let yourself be intimidated by any sense of limitation…allow yourself to reach your full potential in all aspects of your life and if you need another tool to help you, go on…….. make a vision board!   beechworth 014

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The Ujjayi Breath

Posted on November 30, 2012 | 2 comments

Think about that time in the evening when you are lying in bed and just about to drift off to sleep…try to recall what the breath felt like? any sound of the breath?

You may have experienced the unconscious action of Ujjayi breathing.  The Ujjayi breath is a slow rhythmical breath that almost feels like you are breathing directly through the throat.  There is a slight hissing like sound that is only audible to you as the breath is drawn steadily but slowly inward and outward.

One of the benefits of this type of breathing include creating a state of deep relaxation. According to Swami Satyananda (APMB 2002) this tranquillising breath is “used in yoga therapy to  soothe the nervous system and calm the mind”.  In this way it quite helpful in dealing with insomnia.

Ujjayi pranayama also offers benefits in stimulating the metabolic rate and increasing the blood circulation through the body. In some traditions  you may be directed by your teacher to practice Ujjayi breathing during the pose.

When you consciously practice Ujjayi breathing you begin by observing the natural breath at the nostrils then take your awareness to the breath at the throat.  Begin to slow the breath down so it is long and controlled…slightly flexing the glottis at the back of the throat which narrows the air passage just a little and it will make a sound.  Then focus on the sound of the breath in the throat.  There is no strain.

The sound may remind you of sound of a baby snoring softly. Ujjayi breathing can be practised in a sitting position in preparation for meditation or lying in Shavasana..to aid in relaxation.

Only practice for short periods of time to begin with and check with your teacher to make sure this practice is suitable for you.

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Glorious Spring

Posted on October 31, 2012 | Leave a comment

What better way to make the most of the beautiful spring weather than to take your home practice outdoors?  The mornings are still quite fresh but it does not take long for the warmth of the sun to penetrate the body and combined with stimulating asanas,  pranayama and a relaxing meditation the effect can be perfect.

Being in touch with nature is such a good way to ground yourself.  Feeling the grass beneath your feet and hearing the sounds of birds as they go about their early morning activities is also a great way to connect with something bigger than yourself.

You might try starting with some  standing asanas to loosen the back and sides such as Tiriyaka Tadasana (swaying palm tree) Tadasana (heavenly stretch)  and Kati Chakrasana (waist rotating pose). This little combination is often referred to as TTK in the Satyananda tradition and it is part of a sadhana recommended by Swami Niranjan in 2006.   Even Surya Namaskara can be used as a warm up however you may like to do Marjariasana (cat pose) in place of Ashtanga Namasakara (eight limb pose) and Bhujangasana (cobra pose) in the first few rounds.  Once you are warmed up then you can  lie down on the mat (or grass if dry) and work through some of your favourite asanas.

Yoga everywhere

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Using twists to get the kinks out of your life!

Posted on September 28, 2012 | Leave a comment

There are a number of reasons why you should include a twisting posture in your home practice sessions.  Even the simplest of twists such as Kati Chakrasana or the waist rotating pose can provide excellent benefits such as the toning of abdominal muscles, massage of abdominal organs and stimulation of the digestive system.

According to Bhaktipoornananda, ” When we twist the body it is the thoracic spine that  twists most, not the lumbar spine. When we have one leg shorter than the  other we get a lot of wear and tear on the junction between the 12th thoracic and the 1st lumbar vertebrae because the twist on the pelvis is imbalanced  as we walk. The lumbar spine does not turn much so this lob-sidedness  increases wear and tear on the first vertebra designed to twist (i.e.  12th thoracic).

Meru wakrasana (spinal twist) and ardha matsyendrasana (half spinal twist) are important twisting practices  which keep the whole spine supple without straining ligaments. They should  be practised initially with one hand resting close to the sacrum and the  arm straight so that it lifts the back upright and supports it.”                        (Swami Bhaktipoornananda Saraswati  2000)

Many of the twists are actually practiced from a sitting position you need to prepare sufficiently by strengthening the trunk and developing flexibility in the legs and back…so having a good sitting posture is important.  Often beginners will need to raise the buttocks slightly by sitting on a folded blanket or firm cushion.

Twisting practices help to improve the flexibility of spinal joints and muscles and stimulate the spinal nerves. They encourage digestion  and energy flow in the abdomen.  Twists also promote strength and flexibility in the trunk muscles.

On a psychic or mental level practising twists and learning to relax into these positions will help  you to realise that you can breathe through the more “knotty”or difficult parts of life. That these “kinks” in life merely serve to strengthen our core if we remain centred and move with the flow of breath.

Often people find a great sense of relief after practising twists ….as if the twist itself has allowed something on a deeper level to be released.

As with all asana practice awareness of where your body is at and it’s limitations is important.  Beginners need to be careful not to twist the trunk more than flexibility will allow and those people with serious back complaints would need to consult with their health professional prior to practising.

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Mantras matter

Posted on August 10, 2012 | 2 comments

The use of Mantras adds a whole new dimension to your yoga practice whether it be simply chanting the Surya or Beeja mantras as you practice the series Surya Namasakara or if you spend some time chanting the Mahamrityunjaya mantra or the Gayatri mantra as part of your home practice.

Both of these mantras like all mantras  have a powerful effect on the body and mind by connecting you to higher vibration, with the mind and body  becoming  filled  with something that is positive and uplifting.

The continued  repetition of the mantras (or just listening to these vibrations) can cause changes within the chanter or even to the environment. Some of the immediate changes include relaxation as the sympathetic and parasympathetic nervous systems are brought into balance. Other potential benefits include improvements in the voice and lifetime changes like attaining self-realization.

According to Swami Niranjananda “mantra  is the force that liberates the mind from bondage”

Many people get caught up in trying to understand the literal meaning of mantras and whilst it is pleasant to know the translation of the mantra it is not essential for the mantra to have its effect.  For it is the vibration that counts.  These ancient Vedic sounds resound within the body and the external environment, uplifting both energy levels and thought patterns.

To hear the Gayatri  Mantra go to http://www.satyananda.net/prasad  and go to audio then  Gayatri Mantra

(try listening to this without knowing what the words mean first!!!!….then if you must know check out the next post!)

for more on Mantra……

http://www.yogamag.net/archives/1980/fjune80/manmind.shtml

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Musing about Mudras

Posted on July 10, 2012 | Leave a comment

Perhaps you have been to a yoga class where your teacher has explained something about mudras to you or perhaps this is the first time you have even heard of them…either way an understanding of mudra and how it affects yoga practice can greatly enhance your spiritual experience of yoga.

The word “mudra” is a Sanskrit word that literally means gesture or attitude.  A mudra can be psychic, emotional, devotional or aesthetic in nature. The mudra will have an effect on the mind creating a sense of peace, well-being or even a connection to something “bigger” than yourself.  From a Tantric perspective a mudra will provide a way of capturing dissipated prana (vital energy) and therefore will calm and introvert the mind helping to create a state that is more conducive to deeper meditative experience.

There are different types of mudras but the most common are those of the hands particularly ….Chin and  Gyana (sometimes spelt “jnana”) mudra where the index finger is connected to the base of the thumb or thumb tip  and the hands are placed in a relaxed fashion on the knees facing up or down respectively.

In these mudras the index finger represents individual consciousness and the thumb represents higher consciousness.  The curling or bowing of the finger to the thumb is symbolic of the desire for unity of the individual with the higher consciousness….the very essence of yoga and life…that of union.

Some of the specific benefits of mudras include:

  •  bringing awareness to large areas of  the cortex – physiologically the hand and the head areas take up 50% of the cortex
  •  establishing pranic balance (keeping the energy within the body),
  •  helping  to express some of the more elevated states of mind like peace, joy, compassion, devotion, surrender and inner beauty
  • linking the yoga practitioner with higher cosmic forces
  • deepening awareness and concentration

Swami Niranjananda (Prana, Pranayama, Prana Vidya 1994) describes the activity of mudra in this way ….There can be no expansion of awareness without firstly starting to become  aware. During mudra practice, we start to become aware of the thoughts which emerge before, during and after the practice. We are creating fixed, repetitive postures and gestures which can snap the practitioner out of  instinctive habit patterns and establish a more refined awareness.

To read more about Mudras try the following links:

http://www.yogamag.net/archives/2002/bmar02/mudras.shtmlo

http://www.yogamag.net/archives/1979/cmar79/mudras.shtml

http://yogatherapy.org.au/doc/mudras_abstract_poster.pdf   —-  an interesting study on how hand mudras help to deal with particular health problems

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A balancing act

Posted on May 5, 2012 | Leave a comment

How do you get a more balanced perspective on life and develop equanimity?

You are standing on one leg with your arms raised above your head and feeling very wobbly as your teacher asks you to breathe through the practice…to ground yourself in the supporting leg, to focus your awareness and  feel the strength of the pose.

Then one day without realising it you suddenly notice that you are not wobbling anymore.  All the conscious effort in the practice evaporates and the pose seems to flow smoothly as you maintain your awareness on your breath.  What has caused this transformation? How have you been able to ward off the wobbles?

Through balancing asana you develop physical balance but also a mental and emotional balance.  The strength required in these poses develops a strength of will.   You know that you are supported and consequently you know that no matter what life throws at you…. ..you will manage it.

The steady breathing required to maintain the pose is exactly the same steady breathing you need when faced with the ups and downs of life.  All too often we panic when things start to get difficult …we breathe shallowly and allow the mind to race off predicting the future or reliving the past rather than staying present.  It is the balancing poses in particular that teach us to be present.  (you may have noticed that you become wobbly all over again if you let your mind drift and the awareness is lost).  To balance successfully you need to feel your whole body, to focus the awareness, to breathe steadily and ground yourself into the supporting leg.

If you are interested in exploring balancing asana a bit more here are a couple of useful links:

http://www.yogajournal.com/practice/1242

http://www.ayl.com.au/pdf_docs/Adam_asana_25.pdf

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What is happening at home?

Posted on April 22, 2012 | Leave a comment

Home practice is one of the key elements to integrating yoga into your life.  It is often something which people find difficult to apply and the reasons vary from “not enough time’, “nowhere quiet and comfortable to practice” to “I can’t remember all the poses” and “I just don’t know how to sequence practices”.

Some of these may sound familiar to you if you have been putting off starting your own yoga practice at home.  You may well be attending weekly classes but have just not got around to finding time to explore yoga yourself in your own home.  One of the most rewarding things I have done is to establish a routine of home practice for myself. Sure there are times when I am too tired or not well enough but that is ok because Yoga is about listening to your body (but be careful that you are not listening to your mind..which has the habit of finding reasons why this or that is no good or not working!)

So how do you go about it?  Well the important thing is to begin….set aside a short period of time each day either early morning, or late afternoon. Do not restrict yourself with unrealistic expectations like “I will do a one and half hour class every day before I have breakfast.  (this may be quite easy to do at the ashram where you do not have your other obligations of family and work)  Start with a shorter session but try to allow enough time for a few asanas as well as some breathing practices and or relaxation.  This may even be making sure that you allow yourself 5-10 mins lying in Shavasana at the end of your other asanas.

Find a space that feels right.  It does not have to be huge.  You can enhance the energy and atmosphere with a candle and some incense if you have some. I have set up a small yoga room in one of the spare bedrooms but I often just go outside especially if the weather is good. ( I find that nature is the best atmosphere for me)

Let your body tell you what poses are right for you on each occasion.  Some will be repeated perhaps each day but sometimes you will just feel like doing one pose more than others.  Begin with gentle movements and warm the body up then try to balance the practices out a little with a few forward and backward bends, a couple of standing asanas, a twist and if inversions suit your body an inverted pose to increase the flow of blood to your brain (it is also a great way to gain a new perspective on something!)

Swami Niranjan suggested the practices of Tadasana, Tiryaka Tadasana and Kati Chakrasana  as excellent general practices for the spine.

I like to do at least some observation of the natural breath at the beginning and end of my practice and usually incorporate at least one other pranayama or breathing practice.  (A good one for beginners is abdominal breathing )

Do not despair if you find that your practice is a little erratic at times…show compassion to yourself …just roll out the mat once again and begin with stillness.  There is a great article in the current  issue of  Australian Yoga Life Magazine….sequencing a home practice if you would like to read more.

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