Author Archive
Spinal movements sequence Part 1: Diaphragmatic Breathing
Simon Borg-Olivier.Urdhva Hasta Padmasana in a Clovelly Cliff Storm, by Stuart Fell
This is Part 1 of a Yoga Synergy Spinal Movements sequence that forms part of a series of videos and live courses taught by physiotherapist and Director of Yoga Synergy throughout the world as well as part of an online courses at RMIT University (http://www.rmit.com) and Yoga Synergy (http://anatomy.yogasynergy.com). This video was one of a series filmed by David Samulenok of RMIT University for the course entitled Applied Eastern Anatomy.
Video Transcript:
“I’d like to demonstrate a serious of postures and movements which will mobilise my spine, my hips and my shoulders. But it’s not just the anatomy of my body that I am trying to mobilise, manipulate, strengthen and stretch, I am also working on my physiology. The main thing that is going to make the physiology of this movement and practice work is diaphragmatic breathing. Diaphragmatic breathing is not possible if you constantly engage the muscles that one would normally use to exhale
fully. So instead of tightening the muscles normally one would use to exhale fully, something which people often do in order to protect their spine and commonly called “core stabilisation”, I’ll be using my arms and my legs, movements from my hips and shoulders, to firm my abdomen. Then I will still be able to breathe from my abdomen and make the diaphragmatic breath that will help to nourish and nurture the nervous system, the immune system, the reproductive system and the digestive system. I’ll describe what I am doing as I go along (in the next few video blogs).”
You can see a demonstration of the the entire sequence by clicking HERE
You can see Part 2 of the instructional videos of this sequence by clicking HERE
This is a low resolution version of video, higher resolution versions are available in the online courses.
Complete Spinal Sequence by Simon Borg-Olivier
This video is an experienced demonstration of a complete fifteen minute Yoga Synergy spinal sequence practice. This sequence can be practiced at the beginner or the intermediate level. In the next few blogs we will be presenting a series of short videos that break down and explain this sequence in order help to understand its anatomical (physical) and physiological (energetic) effects. Once the applied anatomy and physiology of a sequence are understood it is then possible to maximise physical benefits such as strength and flexibility, and more physiological benefits such as circulation, energy, nervous system control, internal organ function and healing powers.
Simon Borg-Olivier. Padmasana in a Clovelly Cliff Storm, by Stuart Fell
This video is an introduction to a series of videos and live courses taught by physiotherapist and Director of Yoga Synergy throughout the world as well as part of the online courses at RMIT University (http://www.rmit.com) and Yoga Synergy (http://anatomy.yogasynergy.com). This video was one of a series filmed by David Samulenok of RMIT University for the course entitled Applied Eastern Anatomy.
You can see Part 1 of the instructional videos of this sequence by clicking HERE
Ashtanga Vinyasa Yoga and Core Stabilisation
This is a beautiful video of Derek Ireland, who was an advanced Ashtanga Vinyasa yoga practitioner and a very noble man. Derek inspired many people in this world i think. When I went for my first trip to Mysore in the 1980′s to meet with Pattabhi Jois Derek was the first person I saw practice in the old Shala. He had a magnificant practice that so beautifully represented the brilliant teachings of Sri K. Pattabhi Jois. Sadly Derek died not so long after this video was made. In the video you see the beauty of Ashtanga Vinyasa yoga as it was intended…. ‘Firm but calm (Sthira Sukham Asanam). It is the balance between the firmness of correct bandha work that allows freedom for the spine to move and the breath to travel up the spine, plus the calmness that comes through the controlled art of complete breathing while maintaining correct bandha yet without over-breathing (hyperventilation).
In the extract from our book below we discuss the difference between different interpretation of bandha and explain how when bandha and core stabilisation is done correctly in posture (asana) as practiced by Derek the movements are light but generate tremendous internal energy, while maintaining a calmness in the nervous system. Although many yoga styles try to mimic this it is usually only the senior practitioners of ashtanga vinyasa yoga who actually succeed in this. In its highest form Ashtanga vinyasa yoga has much that to be compared with the internal martial arts of China and India.
Core stabilisation in Yoga (Adapted from Section 7.4.4 of our book ‘Applied Anatomy and Physiology of Yoga’)
Core stabilisation is a physiotherapy term that has been used in many different ways to describe how the spine can be stabilised and protected by muscle activation. The general consensus is that the main muscles involved in core stabilisation are deep muscles such as the transverse abdominus, the lumbar multifidus and the muscles of the pelvic floor, as well as the diaphragm. Other muscles, closer to the surface, that help with core stabilisation include the other more superficial abdominal and back muscles, as well as muscles around the pelvis, hips and shoulders. Recent research using real-time ultrasound (RTU) imaging devices has shown that a major problem in low back pain is due to over-activity of the superficial core muscles and reduced activity of the deep core muscles. For some time this problem has been made worse because it was assumed that pulling the navel to the spine is the best way to activate deep core muscles such as transverse abominis. Informal surveys show that about two-thirds of people will pull their navel to the spine when asked to ‘tighten their abdomen’. RTU has shown that pulling the navel to the spine, actually causes an over-tightening of more superficial and gross abdominal muscles such as the obliquus externus, which can be seen to push the pelvic floor downwards in a negative fashion as well as inhibit the natural function of the diaphragm. In traditional hatha yoga ‘drawing the navel to the spine’ is a type of compressive ha-mula bandha that is used to complete an exhalation in advanced pranayama (breath-control exercises) but it is not generally maintained throughout postures as it usually inhibits the diaphragm.
Although there is a relationship between breathing, mula and uddiyana bandhas, and core stabilisation, it is not as simple as one may imagine. As described in detail throughout our book and course on Applied Anatomy and Physiology of Yoga*** a bandha is the co-activation (simultaneous tensing) of opposing muscles around a joint complex. From this definition there are always at least two opposing ways to create a bandha, one causing an increased local pressure (which can be called a ha-bandha) and one causing a decreased local pressure (a tha-bandha) in the body.
The existence of two types of bandha with opposing effects explains why in modern yoga texts mula bandha and uddiyana bandha are described in several ways that often seem in opposition. This is an ongoing source of confusion for many yoga practitioners and teachers especially if they are familiar with the concept of core stabilisation but not up to date with the latest research on the subject. For example, Sri B.K.S. Iyengar and Sri K. Pattabhi Jois, two of the most important hatha yoga teachers of the modern era, both use mula bandha and uddiyana bandha differently depending on whether the focus is on pranayama (breath-control exercises) or asana (physical exercise). In asana, it is the compressive ha-uddiyana bandha and the expansive tha-mula bandha that are mainly used to stabilise the spine and to generate internal power in a relaxed way.
Simon Borg-Olivier in Lolasana
This is typified by the posture lolasana , which is the most common posture that is used in the ashtanga vinyasa yoga of Sri Pattabhi Jois and is also taught by Sri Iyengar. Lolasana obliges the average practitioner to compress the chest (ha-uddiyana bandha) and firm the abdomen without drawing the navel to the spine (tha-mula bandha). This action stabilises the spine, while allowing the diaphragm to be used to enhance both relaxation and strength especially during inhalation. In pranayama, the compressive ha- uddiyana bandha and the expansive tha-mula bandha are still used. However, there is more emphasis on the expansive tha-uddiyana bandha, which draws energy and information into the chest and upper spine
(and completes the inhalation) and the compressive ha-mula bandha, which pushes energy and information away from the abdomen and lower spine and completes the exhalation.
Practical Applied Anatomy and Physiology of Yoga Courses by Simon Borg-Olivier
1. Yoga Synergy Online Course: Applied Anatomy and Physiology of Yoga:
2. Live Course: Practical Applied Anatomy and Physiology of Yoga in Sydney May-August 2011:
3. Live Course: Practical Applied Anatomy and Physiology of Yoga in Singapore 14-17 May 2011:
4. RMIT University Online Course: Applied Anatomy and Physiology of Yoga:
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1. Yoga Synergy Online Course: Applied Anatomy and Physiology of Yoga:
This course, entitled ‘Practical Applied Anatomy and Physiology of Yoga’, was written and devised by physiotherapists and yoga teachers Simon Borg-Olivier and Bianca Machliss.
Initially run as a face-to-face course from 1995 to the present time this course is now available in a totally online format.
Your investment of $587 (or $387 for people who have previously done our 36 hour live course) provides you with:
- comprehensive learning in 14 weeks
- detailed information around 12 essential learning areas
- the opportunity to learn at your own pace (log in at a time that suits you)
- approximately 12 hours learning per week.
- guided learning objectives designed to enhance your physical wellbeing, your yoga practice and/or your yoga teacher training.
- the latest version of the textbook ‘Applied Anatomy and Physiology of Yoga’ by Simon Borg-Olivier and Bianca Machliss (PDF version), which is downloadable and searchable
- streaming video of lecture material with written summaries for each of the 12 main Topic titles
- access to a moderated online discussion forum
- optional practical exercises,
- Yoga Synergy certificate of completion, which is assessment and examination based (optional)
For a small fee you can have additional access to the online content after the completion of your course to maintain your learning experience.
2011 Course Start Dates:
- Monday 9th May
Late enrollments are accepted up until week 2 of each course.
Read more about the course and the text book, contents and testimonials at:
http://anatomy.yogasynergy.com (This site also has a link for enrolling in the course)
http://blog.yogasynergy.com (Video and article material related to what is taught in the course)
http://www.yogasynergy.com (Other Yoga Synergy Practice and Lecture DVDs, class times)
Although there is no requirement in our Online Course to get face to face teaching we do run classes and courses at our schools in Sydney and elsewhere and attendance at these classes can be of great benefit. Details and timetables are also available from our main school website at:
If you have any further questions please do not hesitate to contact us via email ‘yoga at yogasynergy dot com’ or ring the Yoga Synergy office on +61 2 9389 7399.
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2. Live Course: Applied Anatomy and Physiology of Yoga in Sydney May-August 2011:
Enhance your yoga practice, improve your yoga teaching – this is a must-do course for anyone interested in yoga!
The course provides yoga teachers and students with the knowledge and skills necessary to understand the basic workings of the body while practicing asanas (static postures),vinyasas (dynamic exercises) and pranayamas (breathing exercises) of Hatha yoga. Learn how to safely increase strength and flexibility whilst minimising the risks of injury due to incorrect practice and promote the healing of injuries with guidance on yoga therapy.
This is a very practical course taught in a similar fashion to a yoga workshop. READ MORE
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3. Live Course: Applied Anatomy and Physiology of Yoga in Singapore 14-17 May 2011:
This is a very practical course taught that will improve your yoga practice and teaching ability. You will be shown how to increase strength flexibilty and energy levels. You will also be shown how to prevent injury and promote healing.
Simon Borg-Olivier Yoga Anatomy Workshop Singapore May 2011
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4. RMIT University Online Course: Applied Anatomy and Physiology of Yoga (Semester 2 2011):
This is the RMIT University version of the Online course on the Applied Anatomy and Physiology of Yoga. This course goes into more depth than the other courses listed here and is geared towards the Postgraduate students of the RMIT Masters of Wellness Degree. This course can also be done by undergraduates and as an external student. This is an excellent course. READ MORE
Surfing Kids Yoga: Do you let your kids walk all over you?
I have two passions in my life, family and yoga.
What is better than joining them together.
Playing with the kids while doing your yoga practice and they get a bit of exercise yoga at the same time.
The video (best is to play it large so you get music) is of our son Eric (aged 3) playing on my back while I was trying to do mayurasana, which is one the most important postures (in its various forms) to master in hatha yoga. It is great doing it alone, but with the challenge of a child on your back!
This is when eric discovered he could balance on my back .
He had just seen the animated kids penguin movie ‘Surfs Up’ and thought he could surf so he jumped on my back and and exclaimed to his mother ‘ Look Ma! I am surfing!’
The most important thing in Mayurasana is to keep your abdomen relaxed and breathe into your abdomen (diaphragmatic breathing). This really does wonders to the health of your lower back and your internal organs, but it takes much more control than the simple method of tensing the abdomen to balance in the pose in a more gymnastic version of the exercise.
Eric thought it would be also fun to try to surf balance on me while I was on one arm!
Our daughter Amaliah (age 6) wanted to try one arm balance ballet. Just about to start dancing now!
If you want to learn more about yoga for adults and kids, and especially about how to make it safe and effective, then consider doing one of our upcoming courses on the applied anatomy and physiology of yoga at http://anatomy.yogasynergy.com