Archive for the ‘Hatha Yoga Postures’ Category
Spinal movements sequence Part 4: Spinal Tractioning
Simon Borg-Olivier. Ardho Mukha Vrksasana in a Clovelly Cliff Storm, by Stuart Fell
This is Part 4 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).
Video Transcript:
“Raising up the heels in this way automatically causes a co-activation of the muscles around the ankle and knee joint and helps activate the muscles around the abdomen to give me firmness. Breathing into the abdomen gives me calmness and helps activate and stimulate the internal organs. As I bend my knees the further I go down the more I have to squeeze the thighs inwards. This activation of the inner thigh muscles helps strengthen my knees and the lower back at the same time. As I bring the arms up I let the sitting bones drop down like a weight on a string. The string being the spine and the arms coming upwards allows me to traction my spine yet this is only possible because I am relaxing my abdomen. Yet the abdomen is firm through the posture. Again an in-breath from the abdomen in diaphragmatic breath helps me achieve that. Now squatting on the heels is reasonably safe because I have just come off the ball of my feet. So, although I am on my heels the weight is on the front of my feet which protects the knees, hips and spine. Shoulders forward and up and throat forward chin up lengthens the spine.”
NOTES:
You should experience no discomfort doing this practice. Do not over-stretch, over-tense or over-breathe. Move slowly and calmly. Only work towards feeling good. Your temperature should increase without your heart-rate increasing much, which indicates an increased blood flow, increased circulation without stress.
If you have weak knees do not squat more than half way. You do not have to raise the heels, arms or head if it does not feel good and if you do raise any of these it should only be as far as you can without strain
Your main aim is to lengthen your spine and relax the muscles of trunk that cause compress as well as inhibit blood flow and the natural function of your diaphragm. By breathing into your abdomen you can usually relieve back pain as well as support and nourish your internal organs such as those to do with digestion, reproduction and healing (the immune system).
You can see a demonstration of the the entire sequence by clicking HERE
You can see Part 3 of the instructional videos of the sequence by clicking HERE
You can see Part 1 of the instructional videos of this sequence by clicking HERE
This video was one of a series filmed by David Samulenok of RMIT University for the course entitled Applied Eastern Anatomy.This is a low resolution version of video, higher resolution versions are available in the online courses.
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
How to move your arms and shoulders easily into bound lotus postures
The following two minute video is an extract of one of our lectures on the applied anatomy of yoga showing how you can practically use the information to make your yoga better.
Essentially the video shows you how to make it easier to for a relatively stiff person to get into a position like binding the arms in the lotus position or a for more experienced practitioner to do a more advanced posture like the Paripurna Matsyendrasana Bianca Machliss is demonstrating in the photo below.
The lecture explains how shoulder joint movements are inter-related and that if you want to do something like reach your left arm to grab the left foot in a half lotus posture (or any similar simpler or more complex movement) then it is generally more effective to turn your shoulders outwards first, then reach your arm behind the back (which brings your shoulder blades closer together) and then turn your shoulders inwards to complete the posture. This is counter intuitive because the final posture has the shoulders turned inwards. So most people will tend to try to achieve this posture by beginning with turning the shoulders inwards and then reaching their arms behind their backs. However, if you begin the posture in this way you will not be able to reach quite as far. In other words if you begin the movement with the shoulder turned inwards then that will make your shoulder blades move away from each other and make the final pose harder to reach.
To understand the theory behind this you can see the more extended four minute version of this lecture below and you can see how by understanding these ‘associated movements’ of the shoulders you can enhance many posture and movements and prevent mistakes from happening when learning or teaching yoga.
To learn more please join one or more of our Yoga Synergy courses on Practical Applied Anatomy and Physiology of Yoga:
Secrets of advanced breath-control (pranayama) with internal locks (bandha), energy-control gestures (mudra) and internal cleansing (kriya)
In this video I am demonstrating a type of shakti chalani mudra while sitting in a cold river. This is a quite advanced mudra that incorporates several types of pranayamas, bandhas, kriyas and mudras while holding the breath in and out. If done correctly by an experienced practitioner it is very effective in enhancing internal energy and health. If done incorrectly it can causes minor problems such as headaches, but if done badly by an unprepared person it can cause stroke or death. Therefore it should not be attempted until each element of the mudra is mastered individually and there is the guidance of an experienced teacher.
For people who are newer to breath-control (pranayama) it is a good idea to practice each of the techniques described here separately. Each of the individual elements of this mudra have tremendous benefits when practiced alone. For example there are benefits to be gained by separately practicing the following. Again please be cautious and make sure you have the guidance of an experienced teacher for each step you make:
- inhalation through the mouth,
- lengthening the neck,
- lengthening the tongue,
- lengthening the spine,
- holding the breath in,
- compressing the trunk while holding the breath in,
- tensioning nerves and acupuncture meridians,
- breathing through alternate nostrils,
- holding the breath out, and
- expanding the chest while holding the breath out.
This breath-control exercise begins with a complete yogic breath using the diaphragm. The diaphragmatic inhalation first expands the perineum, then lower back, then the abdomen (the diaphragm stimulates the parasympathetic nervous system and the relaxation response). Then with the diaphragm still active and the air held in the lower trunk the inhalation continues using the breathing muscles of chest into the upper back (which is kept lengthened throughout the pranayama to stimulate the sympathetic nervous system). The breath then continues into the chest while keeping the breath in the abdomen as well (it is generally very hard for most people to inhale into the chest with the abdomen relaxed and expanded due to the diaphragm being still active, hence the complete yogic inhalation done in the proper way is very challenging).
The inhalation is through the rolled tongue (sitali) which cools the body (the water in this river is actually quite cold but tremendous heat can be generated with this pranayama so a cooling breath is warranted). At the end of the inhalation the breath is held in. The throat is then moved forward and chin moved upward (tha-jalandhara bandha) to create a negative pressure that brings energy up the spine and blood to the brain. At this point the tongue is stretched towards the chin, which stretches the front of the tongue. Then the tongue is curled backwards towards the throat and gently sucked backwards into the throat (talabulam mudra), which stretches the back of the tongue. The tongue is a very ‘connected ‘organ, so stretching it in this way has a very powerful effect. The tip of the tongue is the tip of the kidney meridian. The tongue connects via various tissues to the skull, the chest and the spine. Therefore stretching the tongue has a powerful effect on the internal organs as well as the musculoskeletal system.
The head is then brought downwards and the chin is brought into the throat (ha-jalandhara bandha). The breath is held in and then compressed with the muscles that normally use to exhale from the chest and from the abdomen. In other words the chest and abdomen are compressed with a type of Valsalva manoeuvre (ha-uddiyana bandha and ha-mula bandha) that increases intra-abdominal and intra-thoracic pressure to give a type of hyperbaric oxygen therapy. Hyperbaric oxygen therapy is a means of increasing the partial pressure of oxygen to bring it deeper into the body tissues. This type of therapy which is done medically in a hyperbaric chamber has been shown to increase cellular oxygen and promote healing.
While holding the breath in I am moving my arms and trunk in specific ways to stimulate various subtle channels (nadis) and acupuncture meridians. The changes in physical pressure increase the flow of oxygen (prana) to all the cells in the body but particularly into the spine with is kept lengthened throughout.
After holding the breath in for some time the tongue is released from the back of the throat and a swallowing action is made that inhibits the urge to breathe. The tip of the tongue is then placed at the back of the upper teeth. The right hand is used to block the left nostril and the air is released through the right nostril. The exhalation is initially passive from the chest and when the passive exhale is complete, the rest of the air is expelled by actively drawing in the perineum and then bringing then navel to the spine without making the abdomen hard. One the air is fully expelled the breath is retained out and the abdomen is relaxed so that the navel moves away from the spine.
Once the breath has been out, a type of Mueller manoeuvre is applied that allows chest to be expanded (tha-uddiyana bandha) like inhaling to the chest. The abdominal muscles are then progressively activated then relaxed in a way that gives an observer the impression the abdominal muscles are rolling from left to right. This is an illusion (named lauliki) that is an internal cleansing process (kriya) generated because there is a sequential activation of:
- right rectus abdomini muscle,
- both rectus abdomini muscles (nauli = ha-mula bandha),
- the left rectus abdominis and then
- a positive pressure compression of the abdomen (which actives the external oblique muscles) (ha-mula bandha)
After holding the breath out for some time the chest is brought downwards (compressed), the tongue released from the back of the upper teeth and a swallowing gesture is made. Then a new cycle can begin.
Each cycle of this pranayama (which is generally about 2 minutes long ideally) leads to rapid buildup of carbon dioxide which causes an increase in blood flow to the brain and heart (via vasodilation) and cells (via the Bohr effect), calmness to the nervous system, deep clarity to the mind and a very reduced need for food. This gives tremendous benefits to your circulation, your energy levels and your internal health in general.
To learn more about breath-control, internal locks, energy control gestures, and internal cleansing processes you can enrol in our online course on the Applied Anatomy and Physiology of Yoga at http://anatomy.yogasynergy.com .
To learn more about these techniques you can get the Yoga Synergy DVD entitled ‘Stilling Calming Cleansing Body Breath and Mind in Dynamic Meditation’ from http://yogasynergy.com .
This video was filmed by Zac Human in the river near Ubud, Bali while i was teaching at Daniel Aarons Radiantly Alive Teacher Training course in 2008. The energy in and around this river was amazing. I must say this was one of the most nourishing yoga practices I ever done in my life because of where I was.