Archive for the ‘Pranayama (Breath-control)’ Category

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

TO FURTHER DEVELOP AN UNDERSTANDING OF HOW TO IMPROVE YOUR YOGA AND OR EXERCISE CLICK HERE TO SEE DETAILS OF OUR LIVE AND ONLINE COURSES ON THE PRACTICAL APPLIED ANATOMY AND PHYSIOLOGY OF YOGA

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.

 

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:

http://www.yogasynergy.com

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

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

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.

This is a short video of underwater yoga freediving of two types of fish pose (lotus) swimming by me (Simon Borg-Olivier in the black Stingray suit) and Christopher Morey (in the blue Orca Suit).
The video was shot at William Truebridge’s Freediving Master Class (brilliant) at the Blue Hole Long Island Bahamas, September 2009.
Thanks to Freediver Photographer Alfredo Romo for filming us and for allowing use to show his video here.

Underwater yoga has been a favourite pastime of mine since I was a kid. My father (George Borg-Olivier) was a freediver in the Mediterranean Sea and he taught me how to swim a lap of an olympic pool underwater before I swim on the surface. In my late teens my Tibetan Lama told me that traditionally (in the system he learnt) that postures where help for a long as one breath retention. So progressively I developed my underwater yoga practice know finding it the easiest place to hold the breath and be in a pose. In this practice I take a breath in, hold my breath, go underwater and get into a posture, hold for some time floating just under the surface, then exhale fully and sink down underwater (to the bottom if it is not far!) and hold my breath out and perform uddiyana bandha, mula bandha, nauli and lauliki (rolling my abdomen with my chest expanded etc). Then, I swim to the surface (often still in pose such as the lotus as in the video above) and when I break the surface I inhale to begin the next posture. I regularly practice a 30 minute sequence of up to 30 posture in this manner.

In the photographs below, photographed by Freediver Photographer Mads Becker Jørgensen (thank you Mads) at Deans Blue Hole on Long Island in the Bahamas, I have no air in my lungs and I sinking to the bottom in Supta Bhekasana in the first photo and Padmasana in the second photo. I am only about 5 metres from the surface but you can see the blackness of the 250 metre deep Blue Hole on the left hand side of the first photo and the right hand side of the second photo. On one such breath retention I was in Baddha Padmasana (the bound lotus) with no air in my lungs sinking down and waiting to touch the bottom…but the bottom didnt come …  and it was getting dark… then realised I missed the floor and gone into the Blue hole … with no air … still bound in lotus … I felt briefly like Houdini before mildly panicking and undoing my legs and swimming to the surface which was much further up than I imagined. This experience gave me a lot of respect to William Truebridge who goes down 95 metres into this hole in one breath, and to all the freedivers who dive in the Blue Hole.

In this third photo I am doing an inhalation retention and floating in Padma Ardha Matsyendrasana. No chance of sinking in this one! Also very stimulating on the spine and internal organs to be so twisted with lungs full of air.

Many years ago I realised that I liked the effects of not breathing so much (please see my last post on not breathing much and how to slow the heart ) that I decided to incorporate this into my land practice as my Tibetan Lama had suggested. Hence although I teach most of my students to breath naturally in a posture (until it is mastered, as suggested in the Sutras of Patanjali, and as B.K.S Iyengar had told me when I was lucky enough to train with him) in my own practice i regularly hold my breath in and out for extended periods of time while holding posture and while moving between them.

The essence of pranayama comes from learning how not to breathe (see my post on the reasons for breathing in yoga ). But often people use the muscles of breathing for reasons other than to get more air. With an understanding of breath-control you can use the muscles of breathing for benefit wihtout actually breathing. For example, expanding the chest (like inhaling to the chest but not inhaling) can pull energy and information up the spine; contracting the abdomen (like making a full exhalation from the abdomen but not exhaling) can give some stability and strength to the lower trunk as well as massage the internal organs; and learning how to use the diaphragm (like inhaling with the diaphragm into the abdomen but not inhaling) can relieve lower back pain, increase trunk strength, calm the nerves and enhance blood flow without the heart beating faster.

The nice thing about the lotus swimming I do in this video is the effect on the spine. The hips and the arms move in opposite directions to move through the water. This uses the side spine muscles in a way that creates spinal side bending. The spine is mobilised and manipulated because to move in this way you need to relax the muscles of exhalation that can stiffen the spine by gentle activating the diaphragm (the main muscle of inhalation) and alternately use the side spine muscles. As the muscles on one side of spine are activated by bringing the same side hip and shoulder closer the opposite side muscles reflexly relaxed. Hence, the spine is massaged and blood flow is increased by the alternate on-off pumping of the spinal muscles without the need for the heart to beat faster. This principle is easily adapted to yoga done in a room or even in natural walking.

As an aside, and just for fun, it is interesting to relate my experience with my kids Amaliah who was at the time just 6 and Eric who was just 3. In May 2010 I was with the kids in a pool and Eric who could not really swim on top of the water much yet was sitting on the edge of the pool and put his legs into the lotus posture and dropped himself head first into the water then to my surprise swam for a while in lotus. When he surfaced I asked him how he learnt this trick. His reply ‘I saw Amaliah doing it!’ So I questioned my daughter ‘How did you learn this?’and she replied ‘I saw a video of you doing it Papa!’. Hmmm so it seems one doesnt really teach kids anything – they just copy!

You can see more of Amaliah and Eric doing their munchkin yoga for kids at Yoga Synergy at http://munchkinkids.com

You can learn more about breath-control and the applied anatomy and physiology of yoga on our online course