YTT Exam Jan to Jul - General Studies 2 Flashcards
What is the concept of Holism and how does it relate to Yoga?
Holistic health is the concept where all aspects of an individual’s needs whether it be psychological, physiological, spiritual, emotional or psychosocial conditions are taken into consideration and seen as a whole rather than individual separate parts. Yoga, through consistent practice, is considered to be an effective holistic health care system that heals, strengthens and unifies the mind, body and spirit.
Yoga philosophy such as the 8 limbs of Yoga provides the ethical considerations to reflect upon and develop the “mind” aspect of your being. This approach to health from a Yoga perspective remains in line with the traditional principle in that everything is connected and that a unity between all aspects of being, work in harmony with each other.
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Holism is the concept or belief that all of the properties of a system cannot function by the component parts alone. Rather, the system as a unit determines how the individual parts interact, function and works as a whole. The concept of holism has been its roots in ancient philosophies and healing system and examples of holism can be found throughout history. Scientific holism teaches that the behavior of a single system can’t be predicted, regardless of how much data is readily available, this also related to the Chaos Theory.
In medicine, the holistic approach views biological, social, and psychological factors with importance when it comes to overall health and wellness. A disturbance or irregularity on any of those levels will have an effect in other areas as well. When it comes to alternative medicine, a holistic approach to health and healing emphasizes the physical, mental, emotional, and spiritual elements of an individual. Some of the more popular examples of a holistic approach include:
Yoga Therapy
Ayurveda
Traditional Chinese medicine
Naturopathic medicine
Nutrition
Osteopathy
Chiropractic medicine
Homoeopathy
What is the Vital Force and how does it relate to Prana
The Vital Force is referred to as Energy of Life force or Qi (China) or Ki (Japan) or Prana (India). It is the vital force which is found in all things (living and non living) and acts to establish harmony and balance within and without.
Prana provides the continuity between our present and past lives–both minds and bodies. It is also the force
that enables the continuation of our evolution from past lives, carries us through this present life and through future ones as well. Prana truly is Life itself. Vitalism is a system of medicine that recognises that the organism (person) is more than a collection of chemicals. It recognises the principle of all life. This is the path of the Yogi, to live in harmony within oneself and our surroundings, choices that positively influence our lives, the world and lives around us and the universe as a whole. Prana is the Sanskrit translation for “vital life”. It is one of the five organs of vitality or sensation, being prana “breath”, vac “speech”, caksus “sight”, shrotra “hearing”, and manas “thought” (nose, mouth, eyes, ears and mind; The Chandogya Upanishad 2.7.1).
In Vedanta philosophy, prana is the notion of a vital, life-sustaining force of living beings and vital energy,
comparable to the Chinese notion of Qi. Prana is a central concept in Ayurveda and Yoga where it is believed to flow through a network of fine subtle channels called Nadis. Its most subtle material form is the breath, but it is also to be found in the blood, and its most concentrated form is semen in men and vaginal fluid in women. The Pranamaya-kosha is one of the five Koshas or “sheaths” of the Atman (Self, pure consciousness).
What are the 5 Major Prana Vayus and what are they responsible for?
- Prāṇa Vayu : Responsible for cardiac function through the synoatrial node (SA node) and (respiration). Breath is the vehicle for Prana which then travels to every cell and tissue throughout the circulatory system.
- Apāna Vayu : Responsible for the elimination of waste products from the body through the lungs and excretory systems.
- Uḍāna Vayu: Responsible for producing sounds through the vocal apparatus, as in speaking, singing, laughing, and crying. Also it represents the conscious energy required to produce the vocal sounds corresponding to the intent of the being.
- Samāna Vayu : Responsible for the process of (digestion) and cell metabolism (i.e. the repair and manufacture of new cells and growth). Samana also includes the heat regulating processes of the body. Auras are considered to be projections of this current. The practice of meditation increases the ability to visualize light surrounding every being. Dedicated Yogis who do special practise on samana can produce an aura at will.
- Vyāna Vayu: Responsible for the expansion and contraction processes of the body, e.g. the voluntary muscular system. (aura)
Energy = Life Force vs. Energy = Glucose
When we talk about the movement of energy during a Yoga class, we are talking specifically about the movement of energy as Prana vs the energy of Glucose used as fuel. Not only do asana and pranayama
practices rebalance the energy in the body, it also works to remove stagnation that has built up through the
Nadis (Energy Centres). This is particularly experienced when we find that one side of the body is fluid and effortless and other opposite side is tight, sore and may even impede the breath and require a more conscious
Ujjayi breath.
E-Motion = Energy in Motion
We cannot see Prana, however we do see how it manifests in the body, and one example of this is in the
process of the emotion of anger which heavily impacts on the body, not only in Yoga but also according to
Chinese Medicine. When a person gets angry all their energy or Prana moves to the upper part of the body
therefore disabling them from the waist down. This is also why people keep their tension, unexpressed
emotions and frustration in their shoulders. Anger also impedes on the menstrual cycle and increases the
symptoms of pre menstrual syndrome, challenges with fertility and digestive complaints.
What are the 3 major Yogic principles and 3 stages of disease?
The 3 Yogic Principles
- Illness begins at the spiritual level and if not corrected, progresses to the emotional, mental and physical levels.
- Disease is often a last resort the body will use to wake up the patient.
- Illness and injury represents an opportunity for learning and growth
There are 3 stages of disease
- Acute – it indicates good vitality and is characterized by symptoms of heat e.g. fever, skin eruptions
- Subacute – suppressed vitality often due to faulty lifestyle. It is characterised by continuous mucus discharges (catarrhal conditions)
- Chronic – occurs when the vital force is no longer able to react against the disease such that toxins and pathological changes occur in the tissues and organs
The Philosophy of Healing – The 6 Principles
From our perspective we work with Yoga practices for each Yoga student as a healing modality for health and disease/injury prevention. At Moksha we adopt the naturopathic paradigm of health and follow the 6
principles of health and healing:-
Vis Medicatrix Naturae - The Healing Power of Nature. The belief that the body has an innate
ability to heal itself. The Yoga Teacher works with the 8 limbs of Yoga to support this belief.
Docere - Educating the Yoga student is an important part of the treatment plan
Primum non nocere - The principle to first do no harm is fundamental to Yoga practice.
Tolle causam - To treat the causes of the disease and/or injury rather than the symptoms.
Holistic approach - Each person’s practice is individualized and takes into consideration all the
presenting symptoms and causative factors.
Prevention rather than Cure - The belief that prevention is the best medicine for good health.
Organs and our Emotions
Time of Day Corresponding Organ Associated Emotion/s
3 to 5 am
Lungs Grief, sadness, detachment, lack of joy
5 to 7 am
Large Intestine Transformation, change, letting go, moving forwards
7 to 9 am Stomach Worry, swallowing their feelings/emotions
9 to 11 am
Spleen Pensiveness, brooding excessive mental/physical work
11 to 1 pm
Heart Anxiety, self-doubt, hate, lack of forgiveness
1 to 3 pm
Small Intestine Nourishing, hurting, sadness, discouraged
3 to 5 pm
Urinary Bladder Shock, frustration, restlessness, holding on to old ideas, irritation
5 to 7 pm
Kidneys Criticism, disappointment, fears, dread, bad memory, failure, shame, reacting as a child, stones: unresolved anger.
7 to 9 pm
Pericardium – the envelope of the heart
State of consciousness, personal philosophy,
9 to 11 pm
Triple Warmer – heat regulation and circulation to pelvis,
chest and abdomen. The ability or inability to express positive emotions
11 to 1 am
Gall Bladder Stones: bitterness, resentment, hard thoughts, stubbornness, condemning pride, emotionally repressed, depressed, indecisive.
1-3am
Liver Anger, frustration, irritability, rage, jealousy, resentment, root of resistance to fatigue.
How does the practices of Yoga benefit the cardiovascular system, as well as the function of blood, arteries and veins?
Physiological Benefits of Yogasana and Pranayama for the cardiovascular system1
- Strong vinyasa krama increases cardiac and respiratory function and strengthens the cardiac muscle which can be re-trained within 3 months of consistent strong/heating asana practice
- Gentle vinyasa can rebalance high blood pressure via the nervous system
- Vinyasa krama increases sweat and cardiac output thereby cleansing the blood, skin and lungs
- Forward bends massage the kidneys thereby rebalancing the water content in the blood and supporting RAS
- Vinyasa encourage the movement of lymph thereby increasing immune system function
- Increases circulation improves the removal of waste products from the blood through the GIT, musculoskeletal contraction and through the lungs
- Some Pranayama practices such as nadi shodhana increase relaxation and therefore decrease heart rate and increase parasympathetic dominance
What are the symptoms of hypertension?
contra-indications of yoga practices for both blood pressures and therapeutic postures.
The Cardiovascular System and Haemodynamics
Hypertension – High Blood Pressure
High blood pressure (HBP) or hypertension means high pressure (tension) in the arteries. Arteries are vessels that carry blood from the pumping heart to all the tissues and organs of the body. High blood pressure does not mean excessive emotional tension, although emotional tension and stress can temporarily increase blood pressure.
An elevation of the systolic and/or diastolic blood pressure increases the risk of developing heart (cardiac) disease, kidney (renal) disease, hardening of the arteries (atherosclerosis or arteriosclerosis), eye damage, and stroke (brain damage). These complications of hypertension are often referred to as
end-organ damage because damage to these organs is the end result of chronic (long duration) high blood pressure. For that reason, the diagnosis of high blood pressure is important so efforts can be made to normalize blood pressure and prevent complications.
High blood pressure increases the risk of developing:
heart disease,
kidney disease,
hardening of the arteries (atherosclerosis or arteriosclerosis),
eye damage, and
stroke
Contraindications
Servere HPB
NO INVERSIONS< FORWARD BENDS< TWISTS< BACKBENDS
Arms no higher than the heart - anjali Mudra,
IF HBP is quite servere - really only svanasana
CONTROLLED HBP =
Some gentle inversions - tabletop and downdog.
Gentle twists, backbends and forward folds with props -
No strong abdominal core work
Balancing and some gentle standing.
Ujjahi without bandhas
Asana - standing asana and additional seated twists, forward bends and gently backbends as strength and flexibility permit. I would not be aiming to increase the proportion of time devoted to asana however. Always encourage students with hypertension to keep their arms at shoulder height so as not to increase BP.
Yoga Nidra and Meditation - develop a simple, regular home practice focusing on relaxation and perhaps meditation. According to the research, regularity and frequency of practice is the key to lowering blood pressure with yoga (Yoga
I would suggest that relaxation tapes (preferably yoga nidra) be listened to at least daily.
Pranayama - In terms of pranayama I would aim to introduce some other techniques recommended for hypertension as the therapy progressed – nadi sodhana and chandra bedhana (inhale left, exhale right), as well as a constant focus on the importance of breath throughout the therapy sessions. I would be asking the student to develop a habit of observing their own breath at times throughout the day, as the first step to developing a full, relaxed breath as a natural state. Ideally, the more simple techniques will become part of the home practice and I would provide simple written instructions with diagrams to help in this regard.
What is the function of white blood cells and where in the body they are produced?
The Cardiovascular System and Haemodynamics
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White blood cells (WBCs), also called leukocytes or leucocytes, are the cells of the immune system that are involved in protecting the body against both infectious disease and foreign invaders. All white blood cells are produced and derived from multipotent cells in the bone marrow known as hematopoietic stem cells.
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Further Info
Red blood cells and white blood cells are responsible for
nourishing and cleansing the body. Since the cells are alive, they too need nourishment.
White blood cells (WBCs), also called leukocytes or leucocytes, are the cells of the immune system that are involved in protecting the body against both infectious disease and foreign invaders. All white blood cells are produced and derived from multipotent cells in the bone marrow known as hematopoietic stem cells.
White blood cells circulate in the blood, they live in the lymbph system where many are stored , they circulate in the blood and they are also found in the tissues of the body which are always ready to spring into action.
There are groupds of WBC some libe for hours whiles others can live for years.
5 Major Groups of Leukocytes
- Contains protective phagocytic white blood cells and clotting factors which aid in the prevention of blood loss
White blood cells (WBC’s)
White blood cells are also referred to as WBCs or leukocytes. They are the cells that make up the majority of the immune system, which is the part of the body that protects itself against foreign substances and various types of infections. Leukocytes are made in the bone marrow from multipotent cells called hematopoietic stem cells. Leukocytes exist in all parts of the body, including the connective tissue, lymph system, and the bloodstream. There are five different types of white blood cells, each of which has a different funtions in the immune system.
WBC’s are also known as leukocytes that have a nucleus but do not have haemoglobin and are less numerous than red blood cells with a shorter life span and have an important function in the immune system
Monocyte – are the largest of the leukocytes. Monocytes have several roles in the immune system and this includes: (1) replenish resident macrophages and dendritic cells under normal states, and (2) in response to inflammation signals, monocytes can move quickly (approx. 8-12 hours) to sites of infection in the tissues and divide/differentiate into macrophages and dendritic cells to elicit an immune response. Half of them are stored in the spleen. Monocytes share the “vacuum cleaner” (phagocytosis) function of neutrophils, but are much longer lived as they have an additional role: they present pieces of pathogens to T cells so that the pathogens may be recognized again and killed, or so that an antibody response may be mounted.
What are the symptoms of hypotension, contra-indications of yoga practices for both blood pressures and therapeutic postures.
The Cardiovascular System and Haemodynamics
Hypotension SYMPTOMS
Hypotension – refers to an abnormally low blood pressure. This is best understood as a physiologic state, rather than a disease. It is often associated with shock, though not necessarily indicative of it. Hypotension is not to be confused with hypertension, which is high blood pressure, the opposite of hypotension.
Symptoms of hypotension
The cardinal symptom of hypotension is lightheadedness or dizziness. If the blood pressure is sufficiently low, syncope (fainting or loss of consciousness) and often seizures will occur.
Low blood pressure is often accompanied by: (Most of these are related to causes rather than effects of hypotension.)
If low blood pressure is the normal state for a student, then there will be no obvious symptoms however, if low blood pressure is symptomatic, then the student may experience some of the following signs and symptoms which may be present depending on the organ/s lacking adequate blood flow:-
lightheaded,
dizzy and weak,
short of breath,
experience chest pain
Low blood pressure (hypotension) is pressure so low it causes symptoms or signs due to the low flow of blood through the arteries and veins. When the flow of blood is too low to deliver enough oxygen and nutrients to vital organs such as the brain, heart, and kidney, the organs do not function normally and may be permanently damaged. Unlike high blood pressure, low blood pressure is defined primarily by signs and symptoms of low blood flow and not by a specific blood pressure number. Some individuals may have a blood pressure of
90/50 with no symptoms of low blood pressure and therefore do not have low blood pressure. However,
others who normally have high blood pressure may develop symptoms of low blood pressure if their blood pressure drops to 100/60.
Contraindications
Be mindful no big ups or downs. (idea is to not have the practitioner fall) Twists are good, backbends squeeze the kidneys and inversions are ok.
Therapeutic Postures
ASANA – If the student is able, choose the most vigorous Yoga practices such as Surya Namaskar, vinyasa practice, standing posture with their arms overhead, back bends eg, bhujangasana, dhanurasana, chakrasana, etc.
PRANAYAMA - activating pranayamas such as kapalabhati, bhastrika which increase blood pressure
BANDHAS – mula bandha, uddiyana bandha, jalandhara bandha and maha bandha
RELAXATION – visualisations of energy and colour
What is the function of the heart including the 4 chambers and how does blood circulates throughout the body
GENERAL NOTES
THE 4 CHAMBERS OF THE HEART
The heart consist of 4 chambers-2 atria and 2 ventricle.
The chambers of the heart provide a multiple step pathway for blood to be first sent to the lungs for respiration and then dispensed to the body’s cells to keep us alive. Valves help the chambers of the heart to help move the blood along in one direction. There are two main valves: the Mitral valve and the Tricuspid valve.
How Does Blood Travel Through the Heart?
As the heart beats, it pumps blood through a system of blood vessels, called the circulatory system. The vessels are elastic, muscular tubes that carry blood to every part of the body.
Blood is essential. In addition to carrying fresh oxygen from the lungs and nutrients to your body’s tissues, it also takes the body’s waste products, including carbon dioxide, away from the tissues. This is necessary to sustain life and promote the health of all the body’s tissues.
There are three main types of blood vessels:
Arteries. Arteries carry oxygen-rich blood away from the heart to all of the body’s tissues. They branch several times, becoming smaller and smaller as they carry blood farther from the heart and into organs.
Capillaries. These are small, thin blood vessels that connect the arteries and the veins. Their thin walls allow oxygen, nutrients, carbon dioxide, and other waste products to pass to and from cells.
Veins. These are blood vessels that take blood back to the heart; this blood contains less oxygen and is rich in waste products that are to be excreted or removed from the body. Veins become larger as they get closer to the heart. The superior vena cava is the large vein that brings blood from the head and arms to the heart, and the inferior vena cava brings blood from the abdomen and legs into the heart.
Blood flows continuously through your body’s blood vessels. Your heart is the pump that makes it all possible.
Where Is Your Heart and What Does It Look Like?
The heart is located under the rib cage, under and to the left of your breastbone (sternum), and between your lungs.
Looking at the outside of the heart, you can see that the heart is made of muscle. The strong muscular walls contract (squeeze), pumping blood to the arteries. The major blood vessels that are connected to the heart include the aorta, the superior vena cava, the inferior vena cava, the pulmonary artery (which takes oxygen-poor blood from the heart to the lungs, where it is oxygenated), the pulmonary veins (which bring oxygen-rich blood from the lungs to the heart) and the coronary arteries (which supply blood to the heart muscle).
On the inside, the heart is a four-chambered, hollow organ. It is divided into the left and right side by a muscular wall called the septum. The right and left sides of the heart are further divided into two top chambers called the atria, which receive blood from the veins, and two bottom chambers called ventricles, which pump blood into the arteries.
The atria and ventricles work together, contracting and relaxing to pump blood out of the heart in a coordinated and rhythmic fashion. As blood leaves each chamber of the heart, it passes through a valve. There are four heart valves within the heart:
Mitral valve
Tricuspid valve
Aortic valve
Pulmonic valve (also called pulmonary valve)
The tricuspid and mitral valves lie between the atria and ventricles. The aortic and pulmonic valves lie between the ventricles and the major blood vessels leaving the heart.
The heart valves work the same way as one-way valves in the plumbing of your home. They prevent blood from flowing in the wrong direction.
Each valve has a set of flaps, called leaflets or cusps. The mitral valve has two leaflets; the others have three. The leaflets are attached to and supported by a ring of tough, fibrous tissue called the annulus. The annulus helps to maintain the proper shape of the valve.
The leaflets of the mitral and tricuspid valves are also supported by tough, fibrous strings called chordae tendineae. These are similar to the strings supporting a parachute. They extend from the valve leaflets to small muscles, called papillary muscles, which are part of the inside walls of the ventricles.
How Does Blood Flow Through the Heart?
The right and left sides of the heart work together. The pattern described below is repeated over and over, causing blood to flow continuously to the heart, lungs, and body.
Right side of the heart
Blood enters the heart through two large veins, the inferior and superior vena cava, emptying oxygen-poor blood from the body into the right atrium.
As the atrium contracts, blood flows from your right atrium into your right ventricle through the open tricuspid valve.
When the ventricle is full, the tricuspid valve shuts. This prevents blood from flowing backward into the right atrium while the ventricle contracts.
As the ventricle contracts, blood leaves the heart through the pulmonic valve, into the pulmonary artery and to the lungs, where it is oxygenated. The oxygenated blood then returns to the heart through the pulmonary veins.
Left side of the heart
The pulmonary veins empty oxygen-rich blood from the lungs into the left atrium.
As the atrium contracts, blood flows from your left atrium into your left ventricle through the open mitral valve.
When the ventricle is full, the mitral valve shuts. This prevents blood from flowing backward into the atrium while the ventricle contracts.
As the ventricle contracts, blood leaves the heart through the aortic valve, into the aorta and to the body.
How Does Blood Flow Through Your Lungs?
Once blood travels through the pulmonic valve, it enters your lungs. This is called the pulmonary circulation. From your pulmonic valve, blood travels to the pulmonary arteries and eventually to tiny capillary vessels in the lungs.
Here, oxygen travels from the tiny air sacs in the lungs, through the walls of the capillaries, into the blood. At the same time, carbon dioxide, a waste product of metabolism, passes from the blood into the air sacs. Carbon dioxide leaves the body when you exhale. Once the blood is oxygenated, it travels back to the left atrium through the pulmonary veins.
What Are the Coronary Arteries?
Like all organs, your heart is made of tissue that requires a supply of oxygen and nutrients. Although its chambers are full of blood, the heart receives no nourishment from this blood. The heart receives its own supply of blood from a network of arteries, called the coronary arteries.
Two major coronary arteries branch off from the aorta near the point where the aorta and the left ventricle meet:
Right coronary artery supplies the right atrium and right ventricle with blood. It branches into the posterior descending artery, which supplies the bottom portion of the left ventricle and back of the septum with blood.
Left main coronary artery branches into the circumflex artery and the left anterior descending artery. The circumflex artery supplies blood to the left atrium, as well as the side and back of the left ventricle. The left anterior descending artery supplies the front and bottom of the left ventricle and the front of the septum with blood.
These arteries and their branches supply all parts of the heart muscle with blood.
When the coronary arteries narrow to the point that blood flow to the heart muscle is limited (coronary artery disease), a network of tiny blood vessels in the heart that aren’t usually open (called collateral vessels) may enlarge and become active. This allows blood to flow around the blocked artery to the heart muscle, protecting the heart tissue from injury.
How Does the Heart Beat?
The atria and ventricles work together, alternately contracting and relaxing to pump blood through your heart. This is your heartbeat. The electrical system of your heart is the power source that makes this possible.
Your heartbeat is triggered by electrical impulses that travel down a special pathway through your heart.
The impulse starts in a small bundle of specialized cells called the SA node (sinoatrial node), located in the right atrium. This node is known as the heart’s natural pacemaker. The electrical activity spreads through the walls of the atria and causes them to contract.
A cluster of cells in the center of the heart between the atria and ventricles, the AV node (atrioventricular node) is like a gate that slows the electrical signal before it enters the ventricles. This delay gives the atria time to contract before the ventricles do.
The His-Purkinje network is a pathway of fibers that sends the electrical impulse from the AV node to the muscular walls of the ventricles, causing them to contract.
At rest, a normal heart beats around 50 to 90 times a minute. Exercise, emotions, anemia, an overactive thyroid, fever, and some medications can cause your heart to beat faster, sometimes to well over 100 beats per minute.
What are the benefits of pranayama practices?
Benefits of Pranayama
Some benefits of Pranayama include:
Establishes regular breathing patterns
Circulates Prana through the body into Susumna and moves Granthi
The ancient Yogi’s believed that consistent pranayama practice increased lifespan
A stronger heart due to slower breathing
Increased absorption of energy into Pranamaya kosha
Allowing prana to flow freely in the nadis and chakras
Leads to higher spiritual experience
Increases Dharana through increased focus and awareness of the breath
Rebalances the nervous system – both SNS and PNS
Increases detoxification of the lungs thereby increasing physiological integrity of the skin
Increase movement within the lymphatic system
Some pranayama practices stimulate digestion
General Notes on Practicing Pranayama9
Always breathe through the nose unless instructed otherwise.
Early morning is considered the best time to practice as the body and mind are fresh. If this is not practical, then consider practicing just after sunset.
Tranquillising pranayama may be practiced just before bedtime and therefore may decrease symptoms of insomnia
Choose a quiet, clean and pleasant space free of draughts in which to practice. This space should be out of direct sunlight as the body can become overheated by the sun.
Sit in a comfortable meditation posture unless instructed otherwise and allow the body to be relaxed with the spine and neck upright. This will enable efficient breathing during the practices
Sit on a folded blanket to ensure the maximum conduction of energy during the practice.
Perform pranayama after asana and prior to meditation.
Wear loose comfortable clothing made of natural fibres. If it is cold, use a blanket to warm the body.
Allow at least 3 – 4 hours after meals before practising pranayama as food in the stomach can place pressure on the diaphragm and lungs making the practice of pranayama difficult.
Do not strain.
Possible Side Effects
When practicing for the first time, you may experience side effects. This is due to the purification and removal of toxins from the body. These side effects can include itching, tingling, heat or cold and lightness or heaviness. Experiences of this type are often temporary however if they persist during the practice, then cease the practice.
Some students who are new to pranayama may also experience thoracic spinal soreness due to the increased contractility and stretching of the serratus anterior that may not be utilised sufficiently due to shallow breathing
CONTRAINDICATIONS
Do not practice pranayama when ill or acutely unwell
It is not advisable for those who smoke to practice pranayama
Some pranayama practices may be contraindicated in pregnancy
Intra-abdominal pressures (intra-abdominal hypertension) increases blood pressure therefore is contraindicated for students with HBP
Contraindications for some pranayama techniques include low blood pressure, eye, ear, complaints, glaucoma, headache, insomnia,
What are the 3 Doshas and what are he characteristics of each.
VATA - Air + Ether
Dry Light Cold Rough Subtle Mobile Clear
Imaginative, restless,lacks energy.
PITTA Fire + Water
Oily Sharp (penetrating) Hot Light Mobile Liquid
Intellegent, fiery, intense.
KAPHA Earth + Water
Heavy Slow Cold Oily Slimy (smooth) Dense Soft Static (stable) Cloudy (sticky)
Positive, strong, calm, lazy.
What is Ayurveda?
Body and mind have the capacity to heal!
Thousands of years before modern medicine provided scientific evidence for the mind-body connection, the sages of India developed Ayurveda, which continues to be one of the world’s most sophisticated and powerful mind-body health systems. More than a mere system of treating illness, Ayurveda is a science of life (Ayur = life, Veda = science or knowledge). It offers a body of wisdom designed to help people stay vibrant and healthy while realizing their full human potential.
The two main guiding principles of Ayurveda are
1) the mind and the body are inextricably connected, and 2) nothing has more power to heal and transform the body than the mind. Freedom from illness depends upon expanding our own awareness, bringing it into balance, and then extending that balance to the body.
Ayurveda is a personalized approach to health, and knowing your mind-body type allows you to make optimal choices about diet, exercise, supplements, and all other aspects of your lifestyle
The traditional Hindu system of medicine (incorporated in Atharva Veda, the last of the four Vedas), which is based on the idea of balance in bodily systems and uses diet, herbal treatment, and yogic breathing.
What is the concept of Prana, Ojas, Tejas and Agni.
What is Ojas?
Ojas is the subtle essence that is responsible for life, radiant health, strong immunity, vigor, longevity and overall well being of an individual.
The subtle essence called ojas that is extracted from the proper digestion and efficient metabolism of food nourishes the bodily tissues of blood, plasma and lymph, muscle, fat, bones, bone marrow, semen and ojas.
Ojas also forms the basic material of the five sense organs, ligaments and lubricating fluids. Improper digestion leads to production of ama or toxins in the body. The accumulation of ama/toxins in the bodily tissues is what leads to disease.
The heart is the seat of the ojas. From the heart, 10 blood vessels referred to as mahaphala carry ojas to the rest of the body. Ojas is affected by not only the food we take in and its healthy digestion, but also by the sensory impressions we take in. Hence it is important to protect the physical and emotional health of the heart.
Ojas is described to have the color of ghee, the taste of honey, the smell of fried paddy/rice grain.
Signs of healthy Ojas:
A person with healthy ojas possesses:
Clear radiant complexion Strong immunity against infectious disease (seldom falls sick) Cheerfulness, energy and enthusiasm, Youthfulness High threshold for stress, Mental clarity Creativity Serenity Signs of weakened Ojas:
Signs of a person with weak ojas :
Timid Weak Anxious Depressed and always worried Lacks luster/poor complexion Poor appetite Feel sluggish/fatigued Emaciated Suffers from disorders of the sense organs. What weakens Ojas?
Ojas is diminished by under eating, overeating, eating when previous food has not yet been digested, consumption of poor quality food that results in the blocking of the channels, consumption of stale foods, canned foods, fermented foods like cheese, meat, irregular diet, excessive exercise, fasting, negative emotional stressors such as anxiety, anger, sadness, grief, hatred, jealousy, long held resentment, fear, grief, consumption of alcohol, smoking, lack of sleep, excessive discharge of mucus, blood, semen and other excreta, with age and injury by other organisms, undue exposure to wind and sun, excessive sexual activity.
What promotes or revitalizes Ojas?
Consumption of foods that share the same properties of Ojas help increase Ojas. Ojas has the 10 properties of sweet, cold, soft, unctuous, smooth, viscous, slimy, heavy, dull and clear. Hence a balanced saatvik diet of fresh foods, cow’s milk, ghee, fruits, rice, sweet foods like dates, natural seeds and nuts like almonds (soaked overnight and skin removed before eating on empty stomach), healthy eating habits, moderation in exercise and diet, and consumption of rasayans (like Chyawanprash) help promote or revitalize ojas. Bathing and use of gemstones also help revitalize ojas.
How can one protect Ojas?
Since Ojas is the result of the quality of food we eat, its proper digestion and efficient metabolism and the sensory impressions we imbibe in our daily life, in order to protect ojas it is vital to protect the mind and heart from emotional strain and stress and to adopt a healthy balanced diet.
Nourish your physical health by eating meals in a pleasant environment in the company of people that you enjoy.
Eat at a moderate pace. Don’t eat in a hurry, while walking or driving.
Don’t eat when you are emotional, angry, upset etc.
Don’t eat if the previous meal still hasn’t been digested as that will lead to the production of ama/toxins. The accumulation of ama in the bodily tissues leads to disease.
Eat a balance meal. In Ayurveda, a balanced meal consists of all the 6 major tastes in moderation: sweet, salty, sour, bitter, astringent, and pungent. People of pitta constitutions should minimize or avoid hot, pungent, spicy foods as that will further aggravate the pitta (internal fire) which could further burn out the ojas.
Nourish your mind through regular meditation
Positive thinking
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What is Tejas?
Tejas is responsible for inner radiance, glow or aura, luster in one’s eyes, clarity, fearlessness, courage, intelligence, and understanding and comprehension at the cellular level. It is the subtle and positive essence or counterpart of pitta or fire element in the body and is responsible for the digestion and metabolism of everything we take in. Tejas can be compared to hormones and amino acids that regulate cellular metabolism.
Hence tejas is needed for metabolism. If tejas in a person is too high it burns out the ojas (just as fire evaporates water), as in the case with multiple sclerosis. The myelin sheaths which are composed of ojas (water element) are burned by high tejas (fire element).
Negative thinking damages ojas, tejas, prana, immune system, the spleen, the function of the lymphatic system. The thymus gland is located very close to the heart which is the seat of emotions. Hence any negative emotional disturbance will affect the thymus. Gently tapping the sternum stimulates the thymus gland which in turn stimulates the immune system.
Tejas gets diminished by:
Excessive talking
Psychological /emotional imbalances
Negative thinking
For a healthy balance of tejas one should:
Enforce positive thinking. Positive thinking strengthens ojas, tejas and prana and the thymus gland, which is responsible for a healthy immune system and good health.
Meditate
Chant mantras
Try sitting in the meditation position, in a lotus pose as that helps open up the heart chakra, calms the breath and balances ojas, tejas and prana.
Practice awareness in thought, words and action
Avoid gossip, excessive talking, negative talk etc.
For a depleted tejas one should consume:
“These three forces (ojas, tejas and prana) are interrelated. Prana and tejas are rooted in ojas and can be regarded as aspects of ojas. Tejas is the heat and light energy of ojas that has an oily quality and, like ghee can sustain a flame. Prana is the energy and strength that comes from ojas after it has been kindled into tejas. Ojas proper is the potential, the stamina of the mind and nervous system for holding tejas and prana. Ojas has the capacity to turn into tejas (heat), which has the capacity to turn into prana (electricity).”
AGNI - Agni is the digestive fire used not only to digest physical food but also experiences and sensations. If Agni is strong, we can better adapt to life’s challenges.
What is the squeeze and soak theory?
Each time you practice yoga, you take your joints through their full range of motion. This can help prevent degenerative arthritis or mitigate disability by “squeezing and soaking” areas of cartilage that normally aren’t used. Joint cartilage is like a sponge; it receives fresh nutrients only when its fluid is squeezed out and a new supply can be soaked up. Without proper sustenance, neglected areas of cartilage can eventually wear out, exposing the underlying bone like worn-out brake pads.
Postures for Prostrate health
The following examples also enhance fertility and reproductive health in men by stimulating hormone levels and improving blood and nutrients supply to reproductive organs like testes and prostate. Because the prostate is located behind the pubic bone there is no direct access to it. The best way in which Yogasana can a help prostate health is by stretching the internal hip region, as well as stretching the muscles which run past the prostate gland. Stretching the muscles of the prostate gland can be achieved by mainly using the psoas and iliac muscles.
Paripurna Navasana - Full Boat Pose - Is an abdominal strengthener as well as a deep hip flexor. Strengthens the abdomen, hip flexors, and spine. Stimulates the kidneys, thyroid and prostate glands, and intestines. Helps relieve stress, relieve gas and improves digestion. The stomach will become flattened and more trim. A number of internal organs including the kidneys, liver, gallbladder, and spleen are toned. this pose relieves stress and aids organs below the abdomen such as intestine, prostate, kidney, etc. It is important to remember that any postures that place a great deal of pressure on the bladder such as seated forward bends should be avoided.
Sirsasana - Inversion - Increases blood flow as well as other body fluids aways from the pelvic region, which takes pressure of this area. Practicing sirsasana increases blood flow to the brain thereby revitalises the nervous system and the controller of the endocrine system, the pituitary. Postures like Sirsasana also helps in combating sexual disorders. The yoga pose drains blood from the associated sexual endocrine glands and organs and improves the functional efficiency.
Sirsasana also treats the thyroid: It acts directly on the thyroid gland by balancing the metabolic functions. Malfunctioning of the thyroid can result in many ailments either directly or indirectly.
Salamba - Sarvangasana - Is another inversion which also relieves the organs around the abdominal area from the normal gravitation pressure. There are many associated benefits which affect male reproductive health.
The Jalandhar Bandha improves the function of the thyroid, parathyroid and pituitary glands due to the increase oxygen and blood. All of the other endocrine glands are regulated by the pituitary gland and so the overall function of the endocrine system is improved. This results in the improved functioning of all other systems of the body and the reduction of emotional and mental stress .
Stagnant blood from the lower regions of the body, i.e. legs and abdomen is drained to the heart thereby improving the supply of fresh blood to these parts and the whole circulatory system. Blood supply to the head area i.e. brain, eyes, ears, nose and throat is improved thereby improving their functioning. Therefore all of the pelvic and abdominal area circulation, ear, throat and nose ailments are improved.
Detoxification of the body due to improved efficiency of the organs of the body.
Due to the effect this asana has on the hormonal system, particularly the thyroid, it balances the circulatory, digestive, reproductive and nervous system.
Due to the increased blood flow to the head the mind is tranquilised, stress and psychological disturbances are removed.
The thymus gland is stimulated which boosts the immune system.
It balances the parathyroid glands which ensures regeneration and normal development of the bones.
The pranic flow is harmonized, increasing energy and having a positive effect on all the body systems.
Sarvangasana has all the benefits of Shirshasana but is safer and easier to perform.
Supta Padangustasana - This posture opens the hip region, providing relief to the hips, waist, pelvis and spine. Supta Padangusthasana is predominantly used as a pose which focuses on the alignment of the pelvis but it is equally useful as an abdominal pose. Supta Padangusthasana strengthens and stretches stretches thighs, groins, calves, hips. stimulates prostate gland and also decreases infertility problems.
Salamba Sarvangasana
Inverted poses are extremely important because they reverse the action of gravity on the body and get the blood and lymph flowing in opposite directions.
• On an emotional level, shoulder stand helps turn everything on its head and helps us see things from a different angle.
• Because of the increased blood flow to the top of the body, shoulder stand can help improve brain function and cognition and reduce anxiety and depression.
• It takes pressure off the heart, which has to work less to get blood flowing to the brain.
inversions help to divert blood from the legs into the abdominal region, which means a fresh flow of oxygenated blood to the organs. This has applications in improving both digestive and reproductive functions.
Baddha Konasana - Increases circulation to the reproductive and digestive organs. Improves the flexibility and circulation in the pelvic region, as it stretches the inner thighs, genital and knees. It helps release any toxins and negative energy in the areas of hip and groin. The pelvis, abdomen and spine are stimulated by plentiful blood supply and the flapping of thighs also increases sperm count in men. This position stretches also tones the sexual energy channels and organs.
Ardha Matsyendrasana - Increasing circulation to the prostate gland which increases relaxation, and allows the mind to calm, relaxed without tension.
What are the 3 primary functions of the Lymphatic system?
Lymphatic and Immune
The lymphatic system has 3 primary functions:
- Draining interstitial fluid – lymphatic vessels drain excess interstitial fluid from tissue spaces
- Transporting dietary lipids – lymphatic vessels transport the lipids and lipid soluble vitamins
A,D,E,K absorbed by the gastrointestinal tract (GIT) to the blood
- Facilitating immune responses – lymphatic tissue initiates highly specific responses directed against
particular microbes or abnormal cells. Lymphocytes aided by macrophages recognise foreign cells
microbes toxins and cancer cells and respond to them in two basic ways: Lymphocytes called T cells
destroy the intruders by causing them to rupture or by releasing cytotoxic substances; lymphocytes
called B cells differentiate into plasma cells, which secrete antibodies – proteins that combine with
and cause destruction of specific foreign substances
What is the location and the function of the spleen. How does it support immunity?
(Lymphatic andImmune)
The Spleen
The spleen is an oval shaped organs and is the largest single mass of lymphatic tissue in the body, measuring about 12cm in length. It is located on the left side of the body between the stomach and the
diaphragm.
The spleen is an important part of the lymphatic system as its main function is to protect the body by clearing worn out red blood cells and other foreign bodies from the bloodstream to help fight off infection.
The spleen helps control the amount of blood and blood cells that circulate through the body and helps destroy damaged cells. This organ contains lymphocytes and another kind of white blood cell called macrophages, which engulf and destroy bacteria, dead tissue, and foreign matter and remove them from the blood passing through the spleen.
What is the location and the function of the thymus gland and how does it support immunity?
(Lymphatic and Immune)
The Thymus Gland
The Thymus gland is named after the Latin name thymos which means thyme flowers. Interestingly in traditional naturopathic medicine thymus vulgaris is used for the lungs as an anti-tussive and increase immune function. This gland is bi-lobed and located in the mediastinum, posterior (behind) the sternum.
The Thymus Gland has 2 primary functions:-
- Production of T-lymphocytes
- Production and secretion of the hormone thymosin which control T-lymphocyte activities and various other aspects of the immune system.
T-cells are a type of white blood cell that circulate around our bodies, scanning for cellular abnormalities and infections.
A T cell, or T lymphocyte, is a type of lymphocyte (a subtype of white blood cell) that plays a central role in cell-mediated immunity. T cells can be distinguished from other lymphocytes, such as B cells and natural killer cells, by the presence of a T-cell receptor on the cell surface. They are called T cells because they mature in the thymus from thymocytes
Thymus gland is part of the Endocrine System, all asana increase the function of this system overall and therefore other postures/vinyasa also contributes to supporting the immune system.
How does Pranayama increase function of Lymphatic and immune system?
Pranayama exercises increase the intake of oxygen to the blood and improves efficiency of the lungs, helping to build resistance to infection.
Deep breathing, alternate nostril breathing (Nadi Sodhana), and breath of fire (Kapalabhati) bring oxygenated blood to various organs throughout the body to ensure optimal function. By practicing these deep breaths, you are able to better circulate good fluids throughout your body and remove bad toxins.
If pranayama is practised regularly, it beneficially impacts the respiratory, circulatory, digestive and endocrine system.
Breath which is known as the life force has profound healing properties . When we are mindful and use the diaphragmatic breathing, we are ultimately sending healthing breath to the abdominals and the digestive areas. Yoga takes the holistic approach which understands every system, organ and function are all interconnected, when one system fails this leads to many other areas of the mind, body and spirit to be directly affected.
Pranayama ensures more oxygen to lungs and is good for the heart too. Pranayama tones the kidney and controls the functions of nervous system. Kumbhaka or retention of breath helps the supply of oxygen or exchange of oxygen and carbon dioxide, facilitates better working lungs, and helps brain to work more efficiently. Pranayama affects autonomic nervous system which controls heart rate, glandular secretions, respiration, digestion and blood pressure.
Both Bhastrika and Kapalabhati activate and invigorate the liver, spleen, pancreas, and abdominal muscles. Thus the digestion is improved, the sinuses are drained, the eyes feel cool and one has a general sense of exhilaration. Another pranayama practice that may boost the immune system is called Sitali Pranayama. Sitali is a cooling pranayama in which the mouth forms an O and the tongue curls up on the outer edges, the inhale is through the tongue and mouth and the exhale is through the nose, using Ujjayi technique. This method of pranayama is beneficial in cases of low fever and biliousness and activates the liver and spleen. By calming the mind and soothing the nerves, a strong practice in pranayama can reduce stress and its associated hormones, thereby allowing the body to utilise its energy optimally. Pranayama’s ability to cleanse the sinuses, drain mucus, and activate the spleen brings balance to the immune system and boosts the immune system’s ability to recognise and remove foreign microbes and damaged or infected cells.
How does Bandha increase function of Lymphatic and immune system?
Bandha activation - refers to the coactivation or contraction of muscle groups to provide a lock or seal. Bandhas are used in Yogasana to stabilise, strengthen, energise and increase stillness and awareness of the body. In the practice of Bandha, the energy flow to a particular area of the body is blocked through muscle coactivation and when the Bandha is released, this causes the energy to flood more strongly through the body with an increased pressure. Benefits: As the Bandhas momentarily stops the flow of blood, there is an increased flow of fresh blood with the release of the Bandha, which flushes away old dead cells and lymphatic fluids. In this way all the organs are strengthened, renewed and rejuvenated and circulation is improved.
Mula Bandha and Uddiyana Bandha both aid in the flow of Lymphatic fluid towards the thoracic duct, while Jalandhara Bandha is beneficial in squeezing and massaging the Lymph Nodes around the neck and throat area in order to further encourage movement.
How does Yogasana increase the function of Lymphatic and immune system?
The Lymphatic system, unlike the heart has no pump. Its nourishing, water balancing and eliminative functions are all dependant upon muscle contractions, diaphragmatic breathing and body movements.
There are several Yogasana that assist in stimulating lymphatic movement and contraction, such as twisting, all bending and inverted postures which increase the flow of lymphatic fluid.
What is the Yogic Concept of Vegetarianism?
Yogic diets consist of non-animal (non-halming) foods (Lacto-vegetarian) with the exception of dairy and honey. Yogis believed that the fear of death permeates in every cell of the body of an animal. Ancient Yogis believe a person eating meat of an animal who has been slaughtered, is seen to embed itself into every cell of the human body. The foods that are recommended to be consumed are organic, fresh and rich in nourishment, easily digestible and support us in our asana practise and everyday life. Yogic philosophy explains the body is merely a temporary vessel in which we must keep in optimum health for as long as possible. When we maintain our health we feel energized and light. For those who are strong, healthy and naturally driven with positivity and zest for life encompass a pranic body. Those who are lazy, unhealthy, tired and depressive, seem to encompass a weak pranic body.
A yogi is aiming to increase sattva in order to raise consciousness through a healthy body and a peaceful mind. The food we eat has an enormous impact and influence on us physically, mentally, emotionally and spiritually. As a Yoga student I feel increased sattva plays a major role in both life and diet to progress on a spiritual path.
What are Prana Rich Foods
Sattvic Diet: High Prana Foods, naturally bright in colour, nutrient dense, recently picked raw or lightly cooked. Pure organic vegetarian nourishment which includes fresh fruit and vegetables, wholemeal bread, pulses and grains, sprouts, nuts, seeds, honey, milk and dairy products. These foods increase our consciousness and inspire us to take positive action.
Negative (zero Prana) foods: Refined sugar Soft drinks Lollies Margarine, vegetable oil spread Spirits, commercial beers Cheese-flavoured snacks Artificial sweeteners
Surya Namaskar A
Tadasana - (MOUNTAIN)
Urdhva Tadasana or Hasta Tadasana (Upward Mountain)
Uttanasana Exhale - (Intense forward fold)
Urdhva Uttanasana - (Upward Forward Fold)
Chaturanga Dandasana - (Four-Limbed Staff Pose,)
Urdhva Mukha Svanasana - (Upward Facing Dog)
Adho Mukha Svanasana (Downward Facing Dog)
Urdhva Uttanasana
Uttanasana
Urdhva Tadasana
Tadasana Exhale
Surya Namaskar B
Tadasana -
Utkatasana Inhale
Uttanasana Exhale
Urdhva Uttanasana Inhale
Chaturanga Dandasana Exhale
Urdhva Mukha Svanasana Inhale
Adho Mukha Svanasana Exhale, hold 5 breaths
Virabhadrasana I (R Leg) Inhale
Chaturanga Dandasana Exhale
Urdhva Mukha Svanasana Inhale
Adho Mukha Svanasana Exhale
Virabhadrasana I (L Leg) Inhale
Chaturanga Dandasana Exhale
Urdhva Mukha Svanasana Inhale
Adho Mukha Svanasana Exhale, hold 5 breaths
Urdhva Uttanasana Inhale
Uttanasana Exhale
Utkatasana Inhale
Tadasana
Surya Namaskar Holistic Benefits, cautions and contraindications
Surya Namaskar or Sun Salutations is a dynamic series of postures using the pose/counter pose system alternative forward bends and backward bends. This Vinyasa increases the cardiovascular system and builds endurance while warming and energizing the entire body. As a result it calls on the pulmonary system and increases respiration thereby strengthening lung capacity. As this sequence of postures is known as a Vinyasa it thereby activates the entire body and lengthens the spine, stretches and strengthens the legs and arms and generally improves flexibility and posture.
Physiological Benefits of Surya Namaskar
Surya Namaskar supports the function of the digestive system whilst stretching the abdominal muscles whilst reducing adipose tissue held around the waist.
Surya Namaskar stimulates systemic circulation and transport of nutrients, minerals and vitamins
Regular practice of Sun Salutation maintains the integrity of the integumentary system (skin) by aiding the detoxification process
A consistent practice of Surya Namaskar may maintain and/or contribute to improving cardiorespiratory fitness, as well as promote weight management1
Rebalance the pancreas and therefore may contribute to health management of pancreatic function and insulin/glucagon regulation
Supports the transport of dietary lipids and increases metabolic processes
Increases lymphatic flow through the use of the breath and musculoskeletal pumps
In a dynamic practice, sweating increases elimination of toxins that build up in the skin allowing the largest organ of the body to maintain health and integrity4
Surya Namaskar builds heat and therefore boosts immunity by destroying potentially damaging bacteria thus preventing the symptoms of cold and flu
Supports students to incorporate the Ujjayi breath with each movement
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Anatomical Benefits of Surya Namaskar
Surya Namaskar includes both static stretching and slow dynamic postures therefore can be taught in a gentle/restorative way and in a dynamic practice
Strong SN variations are dynamic and aerobic and improve body composition and physical endurance
Dynamic practice of Surya Namaskar for 8-20 rounds strengthens the shoulders and anterior abdominal muscles including bi-lateral deltoids, infraspinatus, triceps, serratus anterior and rectus abdominus.
The correct alignment of chaturanga dandasana increases strength in rhomboid major and minor therefore strengthening the upper thoracic spine.
Lack of strength in chaturanga dandasana increases lumbar hyperextension and over hip flexion therefore co-activation of the hamstrings re-stabilises the lumbar and pelvis
Develops strength in the triceps brachii and serratus anterior therefore stabilising the scapulae. Weakness in these muscles, that may be present in the student who is new to Yoga may over use. The pectoralis major and minor and inferiorly rotate the scapulae until strength has been established
Students who are new to Yoga tend to over use the latissiumus dorsi instead of activating the rhomboids, by doing this, they increase hyperextension of the lumbar spine and rotate the scapulae inferiorly
In Adho Mukha Svanasana new students tend to over use the latissiumus dorsi which in turn depress and internally rotate the shoulder resulting in impingement of the acromion process (external border of the scapula extending over the shoulder joint and forms the highest point of
the shoulder where the collarbone is attached)5
In Adho Mukha Svanasana rotation between the radius and ulna can be limited where the pronators are over active causing restriction and over articulation in the elbows and wrists and internal rotation of the arms and shoulder joints. Kaminoff indicates that this is a common site for injury in practitioners of Vinyasa yoga who employ repetitive Adho Mukha Svanasana in Surya
The jump through and back process is the only ballistic stretch practiced in Yogasana
FORWARD BENDS
1. Safe Alignment Focus Points and Why?
Safe Alignment Focus Points and Why?
The most important alignment points for example in Uttanasana are to fold as much as possible at the hip joints (tilt the top rim of the pelvis forward), contract the thigh muscles, and lengthen the front of the body as much as you can, so the spine only rounds over a little. If you pull the head toward the legs without tilting the pelvis or lengthening the spine enough, the spine rounds too much and you can injure your lower back or sacroiliac joints. Even folding at the hip joints has its dangers-if you push too hard, you can tear a hamstring muscle or tendon.
Students must also be mindful of not hyperextending the knees in standing forward bends. Ideally the knees must remain at 90° in standing forwards bends and 180° in seated forward bends and should not move past this point into hyperextension. However, forward bends do pull on the hamstring muscles, and this tends to support the knees to bend, providing some protection against hyperextension.
FORWARD BENDS
2. Energy Anatomy
Energy Anatomy of FB’s
The kidneys are the primary organs activated during forward bends and are related to the emotions of fear, weak willpower, insecurity, feeling aloof and isolated. Physiologically, the kidneys are responsible for sustaining life, reproduction, growth and development and maturation. The kidneys regulate the sweat glands and body hair, blood volume and blood pressure, water metabolism and works with the lungs for respiration and to moisten the skin.
Energetically, the kidneys are related to fear and are strongest between 5-7pm and cause apana vayu, moving the prana down to the lower limbs. They are responsible for energy reserves and subsequently during 5-7pm there is the anticipated experience of vitality and energy. Lifestyle factors and stress increase function of the adrenal glands (that sit on top of the kidneys) which in turn deplete energy and vitality during this time. The enervation may also be associated with the drop in glucose levels usually experienced between 2-5pm.
From a mental/emotional perspective, consistent anxiety depletes energy and liveliness and therefore this strains the kidneys. Another way to determine an energy imbalance is if there is an aversion to the cold, cold weather, winter and frequent urination during this time. Willpower is often associated with the prana in the kidneys and practicing discipline will help to restore balance in the kidney region. Kidney energy is also connected with the energy of the bladder as these two organs work together to create balance and the bladder is associated with shock and is strongest between 3-5pm.
The kidneys also work with the lungs in the function of respiration, water metabolism, regulate sweat glands and
body hair and as previously mentioned moisten the skin.
FORWARD BENDS
3. Use of Inhalation and exhalation?
Forward bends
Forward bends are passive postures where gravity is utilized to stretch the muscles groups being focused on and whilst backbends move the body away from the confines of gravity, forward bends use gravity to help release tension and pain associated with tight and restricted muscles, ligaments and joints.
Forward bends are associated with a form of chest compression which encourages the student to regulate and calm the breath. This subsequently aids in the function and health of the lungs and the alveoli in the lungs and encourages the stale air at the base of the lungs during exhalation to be removed.
The inhalation induces psychosomatic relaxation and therefore calms both the mind and body.
Students who are new to Yoga, who have experienced little exercise or who have not exercised for sometime can often be challenged by the inflexibility they experience in the body. As previously mentioned, patience and consistency of practice is the key, and with time, that flexibility will improve; it can often take some time for students to enter these asana deeply. Enlightenment does not necessarily occur when the head reaches the legs, so there is no need to get it there soon, if ever. The realization of yoga is to be fully conscious, present, and content with your/student practice. Paradoxically, when a student is truly open and accepting with where you/they are in each breath, the pose often opens up, it becomes less challenging and you experience more ease in moving forward and more deeply into the posture.
Learn the following Forward Bends
Asana
Seated Forward Bends
Balasana – Childs Pose
Janu Sirsasana – Head to knee pose
Parivrtta Janu Sirsasana – Revolving Head to Knee Pose
Paschimottanasana – Intense stretch to the west
Eka Pada Rajakapotasana – King Pigeon Pose
Ardha Baddha Padma Paschimottanasana – Half Bound Lotus Forward Bends
Ubhaya Padangustasana – Both Feet Big Toe Pose
Dandasana – Staff Pose
Trianga Mukhaikapada Paschimottanasana – Three Limbs Face One Foot Pose
Paripurna Navasana – Boat Pose
Kurmasana – Turtle Pose
Upavista Konasana – Wide Angle Leg stretch
Standing Forward Bends
Utthita Hasta Padangusthasana – Hand To Big Toe Pose
Uttanasana – Intense Forward Bending Stretch
Parsvottanasana – Intense Side Stretch Pose
Prasarita Padottanasana , A, B, C, D – Spread Feet Intense Stretch Pose
Padangusthasana – Big Toe Pose
Pada Hastasana – Foot to hand pose
FORWARD BENDS
5. Physiological Benefits
Physiological Benefits of Forward Bends
- Massage the kidneys and rebalance the adrenal glands
- Therapeutic for disorders of the kidneys, respiratory system and integumentary system
- Therapeutic for adrenal exhaustion and those diagnosed with chronic fatigue syndrome
- Massages the digestive system including the liver, gall bladder, stomach, intestines and pancreas therefore therapeutic for conditions of the GIT
- Relaxes the nervous system (increases PSNS) and therefore therapeutic for those with experiencing anxiety
- Standing forward bends activate the pineal gland that releases melatonin and therefore regulates and rebalances the circadian rhythms, particularly sleeping cycles
- Calms the brain and helps relieve symptoms of stress and mild depression
- Relieves the symptoms of menopause and menstrual complaints
- Reduces fatigue and increases vitality
- As FB’s stimulate the kidneys they also aim to regulate the rennin-angiotensin system and are therefore therapeutic for high blood pressure
- The Hathayogapradipika says that “This most excellent of all Asanas, Pascimatanasana, makes the breath flow through the Susumna, stimulates all the gastric fire, makes the loins lean and removes all diseases of men”.
- Other traditional texts say that Paschimottanasana increases appetite, reduces obesity and cures disease
- Forward bends are calming, even the very deepest forward bend should have a cooling effect, not a straining feeling. As a result forward bends would be used as a prescription to manage anxiety once the underlying cause of anxiety has been established
- Increases circulation to the prostate gland and therefore beneficial for male reproductive health
FORWARD BENDS
7. Gross anatomy and Muscles used/Contraindications and Cautions
Anatomy of Forward Bends
- Tightness in the biceps femoris muscle (hamstring) limits forward bends such as Janu Sirsasana (straight leg of), standing postures and inversions such as Adho Mukha Svanasana (downward facing dog).
- In Janu Sirsasana the psoas with the pectineus, rectus femoris and sartorius muscles assist the bend the hip side of the straight leg whilst the quadriceps of the extended leg holds the knee straight
- Forward bends involve movement through the spinal column and pelvis/hip rotation
- Most forward bending in the spine from T1 and below takes place in the six intervertebral disks in the lumbar area between the 12th thoracic vertebrae and the sacrum
- Forward bends must come from the hip joints vs the lumbar spine to take pressure away from T12 & S1.
- New students tend to move into forward bends from the lumbar spine and are therefore restricted and vulnerable to injury, therefore YT’s must always encourage students to fold from the hips
- Forward bends release the fascia of the gastrocnemius, soleus, hamstrings, hip rotators, and erector spinae. Tightness in this chain of muscles can be extremely challenging for many yoga practitioners when performing forward bends and when these muscles are forced/pushed beyond their capacity they become open to injury
- The hamstrings are not the only source for injury in forward bends. If the arms pull the body into flexion with force and further than their capacity, excessive strain can occur at the lower spine, SI joint, and hamstring attachments at the pelvic bones, tibia, and fibula. This strain can lead to spinal, hip, or knee dysfunction, which in turn leads to back or neck pain
- The hip rotators and the hip adductors are 2 of several muscles that influence the movement into forward bends as they assist the student in moving deeper into forward bends
- Hip External (Lateral) Rotators: The six external rotators of the hips are the quadratus femoris, the gemelles superior and inferior, the obturator externus and internus and the piriformis. As a group they can be described as fan shaped. The small end of the fan is at the femur. From this attachment they fan out across the pelvis. When they contract they act to externally rotate and stabilize the head of the femur in the hip socket. As they relate to forward bends, the external rotators of the hips limit hip flexion when they are tight. If they are tight, two things occur:
- The head of the femur rotates externally. This causes the whole thigh to roll outward, away from the midline of the body.
- The pelvis rotates posteriorly. When the pelvis rotates posteriorly, it tucks under – the pubic bone moves toward the navel and the ischial tuberosities, the sitting bones, move toward the floor
- The hip adductors include the pectineus, gracilis, adductor brevis, adductor longus, adductor magnus. They all originate at the pelvis. Most, except for the gracilis, attach along the femur. The gracilis attaches below the knee on the tibia.
- As they relate to forward bends, the hip adductors have a secondary role as medial rotators. Not only do they bring the legs together, they also rotate them inward. So, when gently used in forward bends, the hip adductors softly spiral the legs inward acting as antagonists to and balancing the action of the external rotators. With this balance they contribute to core stability, enabling both the external rotators and the hamstrings to release further
FORWARD BENDS
8. Contraindications
Contraindications to Forward Bends
Traditionally each forward bend whether standing or seated carry their own individual contra-indications, precautions and benefits however there are some general pre-cautions to be adhered to prior
to supporting a student in forward bends:-
- Sciatica: Keep the spine elongated, do not round down. If acute, do not practice forward bends
- Pregnancy: Avoid constricting the abdomen
- Uncontrolled high blood pressure and heart conditions: Do not raise arms over head
- Sacroiliac injuries
- Acute lumbar spine injuries and disk prolapse
- Diarrhoea and acute symptoms of Irritable Bowel Diseases (IBD) Forward bends however work effectively for students with irritable bowel syndrome (IBS) as they relax the enteric nervous system and act as prevention to the symptoms of IBS
FORWARD BENDS
10. Props used and why?
Props use in Forward Bends
- Using a strap around the feet in seated forward bends
- Use of blocks in standing forward bends where a student is unable to reach the hands to the ground
- Students with a lumbar spine injury may find standing forward bends challenging if not painful, therefore use of the wall such as Ardha Uttanasana not only works to stretch out the lumbar spine but also to support body weight
FORWARD BENDS
9. Main areas for cueing
The Hamstrings during Forward Bends
Hamstring soreness is one of the more common problems encountered when practicing yoga. Typically the pain is present during forward bends such as Uttanasana or Paschimottanasana and is located in the region of the sitting bones (ischial tuberosities) where the hamstrings originate. The hamstrings are located on the backs of the thighs. They are composed of three muscles. On the inside of the thighs are the semimembranosus and semitendonosus. On the outside are the biceps femoris. The hamstrings originate from the ischial tuberosity (except the short head of the biceps, which originates from the femur). They insert on the lower leg. Contracting the hamstrings bends the knee.
1) Biceps femoris (long head)
2) Semitendonosus
3) Semimembranosus
4) Biceps femoris (short head)
The following movements aid to distribute the stretch evenly along the length of the hamstrings and prevents overstretching the hamstrings during forward bends:
1) Bending the knees releases the hamstrings at their insertions on the lower legs.
2) Activating the psoas muscle tilts the pelvis forward and stabilizes the origin of the hamstrings. This action draws the torso towards the thighs.
3) Maintaining the pelvis tilting forward and gently contracting the quadriceps to gradually straighten the knees focuses the stretch on the distal regions of the hamstrings and away from the overstretched
area at the origin. Contracting the quadriceps also results in “reciprocal inhibition” of the hamstrings
and causes them to relax into the stretch.
4) It is best to build this new method of stretching over time. If pain occurs in the hamstrings, one should back off on the stretch by slightly bending the knees.
Forward Bend variations for Beginner and advanced students.
Breath, bend knees, straps, bolter, chair, blanket for seated
Some Less Challenging Variations
Prop sit bones
Strap around foot
If knee hovers in air, prop underneath it
Bolster across extended leg; release forehead to prop
Prop hips, low back to bolster against wall; strap to foot
“To ease any knee pain that is not relieved by a blanket under the thigh, place a rolled hand towel behind knee” (Miriam Austin)
More Experienced Variations
Foot of extended leg pressing into wall
With hands at sole of foot, hold opposite wrist
With block at sole of foot, grasp block
More challenge: Hip wider so knee pointing out as far to side as possible
Sit on heel of bent leg: heel under perineum; if possible, ankle hinges at a right angle, toes point forward, not to side.,
Further Recommendations and Modifications
The following modifications can be taken in order to practise forward folding safely with a herniated disc. :
Forward fold: Keep knees bent, placing the hands of the thighs.
Use blocks in Standing Forward bends in order to create further support.
Open the heart, keep the chest lifted away from the thighs, assuring the lower spine is long and not bent forward.
Using a wall or chair for additional support if standing forward bends are challenging. This allows a gentle stretch to the lumbar spine however also supports the weight of the body.
Lunges always take precaution and ensure the hip does not flex beyond 90 degrees. Its best to also avoid stepping the foot forward from downward facing dog. Instead, lower to your knees first, placing hands on blocks or hips to keep your chest upright - then step a foot forward without bending at the waist.
Always mindfully breath, inhale to lift and lengthen the spine and exhale to go deeper. Smoothly
Use your bandhas and core strength to stabilise your lower back in every single motion. The more you engage your bandhas, the less your lower back will arch or round. This will keep your spinal column in line, allowing for only your natural lumbar curve.
If you have a tendency to over-arch or bend into the lower back, consciously limit your range of motion for a safer motion.
Finally, remembering to continue with these poses long after the symptoms have disappeared, while still avoiding seated forward bends because re-injury is very common the first few months after sciatica has healed.
Where would you sequence forward bends?
Forward bends are a cooling posture which are very restorative and promote a relaxed and calming effect on the parasympathetic nervous system, which soothes the mind and body on a cellular level. Our purpose of planning a balanced practised is to heat the body in order to build tapas, by implementing active and heating postures. Maintaining heat for a duration of the practise, whilst we engage the heart, which leads to flexibility of the spine in general, as well as the mental preparedness to push through. We then move onto passive cooling postures and as a rule of thumb it is not good to go from heating to cooling, back to heating and cooling. We generally work in the order of active/heated to cooling/passive and that is why we would never place forward bends at the beginning of a class. There are anatomical safety
Limbering Surya Namaskar Options Standing Postures Standing Balancing Postures Standing Forward Bending Posture/s Seated Forward Bends Spine Twisting Asana – seated/supine Back Bending Postures – pronated/supine Inversions Savasana
Learn the functional physiology of the nervous system including the branches of the Central Nervous System and the Peripheral Nervous System and their sub divisions (SNS and PSNS)
GENERAL OVERVIEW
In order to understand both the Parasympathetic and Sympathetic nervous system responses and the effects Yogasana and Pranayama (Breath control) have on these systems, we need to understand the body’s nervous system has three parts which all play very different roles.
The Central Nervous System (CNS) is made up of the brain and spinal cord and is also the main source for our emotions, thoughts and memories. The Peripheral
Peripheral Nervous system (PNS) comprises of 12 pairs of nerves from the brain and 31 pairs from the spinal cord and is connected to the CNS, organs and limbs. These branches go to each part of the body relaying information to and from the body CNS which has the role of decision making and coordination.
The Autonomic Nervous System (ANS) has nerve pathways in the both CNS and PNS. It’s work is primary “automatic” as it deals with activities such as heart rate adjustment and blood pressure control of which we are rarely aware of. The PNS divides again into two further systems.
- The Somatic Nervous System (SNS) which is responsible for relaying “information from the head, body wall and limbs to the CNS following with further information to the skeletal muscles”.
- The ANS maintains homeostasis (inner harmony) by controlling the respiratory, cardiovascular, digestive, hormonal, immune and other involuntary body systems. The ANS maintains constant conditions within the body, a process of homeostasis and most of its activity is independent of the conscious mind. There are two divisions known as the Sympathetic Nervous System (SNS) and Parasympathetic Nervous Systems (PNS).
The vagus nerve is one of 12 cranial nerves and is the longest of the cranial nerves, extending from the brainstem to the abdomen and multiple organs including the heart, esophagus, and lungs. The vagus forms part of the Involuntary Nervous System and commands unconscious body procedures. The parasympathetic nervous system calms the body and when stimulated your vagus nerve counteracts the sympathetic nervous system which causes stress by activating your fight-or-flight response.
The Autonomic Nervous System (ANS) is the part of our nervous system that controls the functions of our body, such as digestion, heart rate, blood pressure, and breathing that are “involuntary”, meaning the functions that you don’t have to think about. There are two types of responses “involuntary or automatic”, which do not require conscious awareness. One is a reflex action, which mainly affect muscles under normal voluntary control and other response includes the “autonomic motor” actions. The initial pathway of these responses runs along the spinal nerves into the spinal cord, upward along nerve tracts to the lower autonomic regions of the brain, particularly to parts of the limbic system and the hypothalamus. These areas analyse and process information received and then use the autonomic pathways to send out instructions or impulses for the voluntary muscles and glands. Here the response pathways for the PNS and SNS have separate pathways.
Nervous responses which are guided by voluntary control are opposite reactions of the ANS. These responses are stimulated by incoming sensory messages or by our conscious thought or intention. The brain’s cerebral cortex formulates a central motor plan for a particular movement and sends out instructions as a nerve signal to voluntary muscles. Following this as the movement progresses it is monitored by sensory endings in the muscles, tendons and joints. The sensory can then update the cerebellum, so that the cerebral cortex can send any corrective nerve signals back to the muscles in order to keep the movement coordinated and smooth while acting much like a continual active feedback loop.
Learn the physiological responses of the Sympathetic NS and the Parasympathetic NS and Asana and Pranayama that each affect
General Notes
Stimulating Pranayama Practices/ Sympathetic Nervous System.
When we make our inhalations longer than your exhalations the heart rate will speed up a bit. This increases the heart rate which sends a feedback message to your brain that your circumstances require activity, stimulating the Sympathetic portion of your Autonomic Nervous System to prepare you physically and mentally to take action with the Fight or Flight or Stress response. So pranayama practices that lengthen your inhalation are practices you might want to do if you need energizing or are feeling depressed or lethargic. You would want to avoid them if you are feeling hyper, stressed out, anxious, or are suffering from insomnia.
Bhastrika/Agni Pranayama:
Bhastrika is a Sanskrit word which means bellows. In Bhastrika pranayama, the breathing pattern resembles the blowing of bellows. Bhastrika pranayama is all about inhaling and exhaling completely so that your body gets maximum amount of oxygen. This pranayama technique boosts the supply of oxygen and purifies blood which has many wonderful effects to the mind and body.
Kapalbhati Pranayama:
Among the breathing techniques, Kapal Bhati pranayama (Skull Shining breathing technique) is considered the most important and effective for detoxifying the body and clearing the energy channels. If we have low energy levels, it is said 3 rounds of Bhastrika pranayama will get your energy levels soaring by activation of the SNS. Kapalbhati pranayama purifies entire respiratory system and ensures you radiant and glowing skin, further assists in detoxify lungs and respiratory tracts, boosts the supply of oxygen and purifies blood.
Breath of Fire (Agni-Prasana)
A cleansing & energising breath, powered by abdominal contractions
Long Deep Breathing through the abdomen, inhaling and filling the lungs to capacity and then immediately forcing air out. As soon as air is completely expelled inhale immediately. Each time the spine should be arched and breath should be smooth and not forced. Each breath becomes faster until a rhythm is felt. This is different form of pranayama from Bhastrika (light and rhythmic) or Kapalabhati (forceful).
It has been suggested Breath of Fire does change the entire nervous system by purifying blood and causing the glands to secrete. This breathing technique can be done with particular postures by drawing in or expending pressure in the nerve plexus and glandular centres where fire becomes completely charged.
Calming Pranayama Practices/Parasympathetic Nervous System
Bhramari Pranayama:
When exhalations are made longer than your inhalations, for example, by using a one-second inhalation and a two-second exhalation (1:2 ratio), humming on your exhalation with a Bhramari breath it effectively encourages instant calming your mind by activating the PSN.
Bhramari is said to be one of the best breathing exercises to release the mind of anger, agitation, frustration or anxiety. It is a very effective breathing technique for people suffering from hypertension as it calms down the agitated mind, helps to relieve migraines and reduces blood pressure.
Sitali breath:
Using your tongue to slow your exhalation with a Sitali breath in which you maintain that for several minutes, slows the heart rate. This decreases heart rate sends a feedback message to your brain that your circumstances are more peaceful and calm now, which stimulates the Parasympathetic portion to allow you to rest, recover and heal with the Rest and Digest or Relaxation Response.
Calming and Balancing Practices.
Equal Timed Breathing & Positive Emotions - Is said to also assist in activating the PNS by matching the length of the inhalation and exhalation. This also includes the intention of mindful feelings of happiness, love and gratitude. It has been stated this practise does “increase a biomarker known as a heart rate variability”.
When you make your inhalations and your exhalations the same length such as invoking Nadi Shodhana (Alternate Nostril Breathing) or Ujjayi, you are affecting your nervous system by calming it, however this is dependant on your state of mind. Relaxed, smooth and mindful breaths are encouraged to really experience the full benefits of these breathing techniques. These practices are said to be good for times when you feel like you need “balancing” or stimulating or for when you wish to do a formal breath practice that will harness your mind in the present moment without having a strong effect on your nervous system.
The key to optimal pranayama is using the diaphragm to obtain more air with little effort, as well as not disturbing the rhythm. “The diaphragm is attached to such important organs as the heart and lungs, liver, spleen, pancreas and stomach from the bottom side”. Having efficient breathing can in fact allows these organs to function much better.
Learn the 3 main Nadis, their Sanskrit and English translations and the characteristics of each
The Nadis
These Nadis are creative energies of the subtle body. Just as the negative and positive forces of electricity flow through complex circuits; in the same way, vital force and mental force flow through every part of our body via these Nadis.
The Nadis are known as Ida, Pingala, and Sushumna.
The left nostril is connected to the ida network of nadis which crosses at the eyebrow centre and dominates the right side of the brain; the right nostril is connected to the pingala network of nadis and crosses at the eyebrow centre and dominates the left side of the brain. When both nostrils flow together, the main channel known as the Sushumna nadi is stimulated. They connect at special points of intensity called chakras. When these nadis flow freely, we experience vitality and health. When the nadis become stagnant it becomes congested and as a result we struggle with poor mental and physical health.
The aim of the Nadis is to circulate prana through the body. The Ida and Pingala nadis are often seen as referring to the two hemispheres of the brain.
Pingala is the extroverted (Active), solar nadi, and corresponds to the right side of the body, left side of brain. Ida is the introverted, lunar nadi, and corresponds to the left side of the body, right side of brain.
The rhythmical breathing and pranayama techniques influence the flow of nadis through the practice of pranayama techniques that purify and develop these two energetic currents.
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Energy Anatomy of the Nadis & the Nervous System
The Nadis determine the nature and the quality of the nervous system, with its extensive network of nerves and plexus covering the entire physical body. A healthy nervous system is the secret of vitality and rejuvenation.
The nervous system works with the endocrine system to maintain homeostasis and works to adjust thebody’s processes caused by external stimuli by transmitting nerve impulses also known as action potentials. This system is responsible for our perceptions, behaviours and memories and initiates all
voluntary movements.
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The Gross and Subtle Body
In Yoga, the subtle body is known as Sukshma Sarira and is found within the gross or physical body. The gross body cannot do anything without the astral body. Every gross centre of the body has its astral centre. Ida, Pingala, and Sushumna Nadis originate from the muladhara chakra – at the anus and the root of the reproductory organs.
From there, they separate and proceed into different directions to meet again at the Ajna chakra located at the root of the nose between the eyebrows and approximately 2-1/2 inches into the brain. Ida Nadi emerges from the left side of muladhara and spirals upwards to the spinal cord, passing through each chakra in turn, forming a criss-cross pathway, which terminates at the left side of Ajna chakra and ends up in the left nostril.
Pingala nadi emerges from the right side of the muladhara chakra and passes in an opposite to that of Ida, terminating at the right side of the Ajna chakra and ending up in the right nostril. Sushumna nadi is the spiritual channel that terminates at the Sahasrara chakra, at the crown of the head. As a result, this
indicates that the gross body and the subtle body have a close relationship with each other. Practically, we can feel the desired effects that are produced through asana, pranayama, and meditation between these two centers.
Ida Nadi - Parasympathetic Nervous System
The word, “Ida,” means “comfort” and is controlled by the parasympathetic nervous system. It begins and ends on the left side of Sushumna. Ida has a moonlike nature and female energy with a cooling effect. It is also known as the Chandra or moon nadi. “The Ida Nadi starts and ends to the left of the
Sushumna, but is also connected with the left testicle in males. It terminates in the left nostril, stimulating the right side of the brain. It is feminine in energy, carries pranic energy and is one of the most important mental nadis. As it nourishes and purifies the body and the mind, it is also called Ganga in Tantric scriptures. When Sushumna is not working, activating the Ida Nadi is the best way to facilitate meditation.”
Ida is the introverted (passive), lunar nadi and controls all the mental processes and manages our emotions.
When Ida is flowing, the breath will become dominant in the left nostril and the mental energy is dominant. At that time, any kind of mental work may be undertaken. It is like nectar, and gives strength and nourishment to the soul and the body. If Ida flows for a long time, beyond the normal schedule, this signifies some imbalances in the mental processes.
Pingala Nadi - Sympathetic Nervous System
The word, “Pingala,” means “tawny” and is controlled by the sympathetic nervous system. It begins and ends to the right of Sushumna. Pingala has a solar nature and male energy with a heating effect, said to increase vitality and physical strength. It is also known as Surya or sun nadi and corresponds to the
Yamuna River.
The Pingala Nadi is also purifying like Ida Nadi, but cleansing like fire. It is activated by the breath in the right nostril where it stimulates the left side of the brain. When Pingala is flowing, the breath will be more in the right nostril and the physical / vital energy is dominant. At that time, any kind of physical work may be undertaken and is responsible for the growth of the body.
Pingala coincides with the sympathetic nerves, responsible for the stimulation and acceleration of activities concerned with the external environment and the deceleration of the organs which tend to utilize a lot of energy internally. The sympathetic nerves speed up the heart, dilate the blood vessels, increase the respiration rate, and intensify the efficiency of the eyes, ears, etc. On a physical level, the right channel controls the right-hand side of the body and the left hemisphere of the brain.
Sushumna Nadi & Parasympathetic Nervous System
The Sushumna nadi is located on the parasympathetic nervous system, which is also known as middle path. The central channel begins in the sacrum and rises along the spinal column, until it reaches the top of the head. When Ida and Pingala nadis are purified and balanced, and the mind is controlled, then
Sushumna, the most important nadi, begins to flow. The physical and mental organs function simultaneously; this indicates that the mind is blissful, calm,
pure, and balanced. The spiritual energy is in power and time is good for concentration, meditation, and worship. A person, entering this state maintains a still and focused mind. When Sushumna flows, Kundalini awakens and rises through the chakras. In subtle body terms, the Sushumna nadi is the path to
enlightenment.
At a physical level, this channel coordinates the involuntary or autonomic nervous system activities, such as heart beat, breathing, and reflex. The parasympathetic nervous system, together with the
sympathetic nervous systems is responsible for our spiritual evolution and our physical, mental, and emotional balance.
Balancing Ida and Pingala
All activities are influenced by the flow of these nadis, which alternate approximately every sixty to ninety minutes. When there is a disturbance in the natural cycle, and the appropriate nostril does not
open, the biochemistry within the body is said to become imbalanced thereby affecting physical, emotional, and mental state.
For example, during sleep, Ida nadi flows. If Pingala flows at night, sleep will be restless and disturbed. It may result in numerous adverse physiological changes, such as hypertension, anxiety, acidity, and ulcers. Likewise, while taking food, Pingala nadi flows. If Ida flows while taking food, the digestive process may be slow, causing indigestion.
What are the Nadis
Ida, Pingala and Sushumna
Ida - means comfort. Parasympathetic - is associated with lunar energy. means “comfort” in Sanskrit. Idā has a moonlike nature and feminine energy with a cooling effect.. It courses from the left testicle to the left nostril and corresponds to the Ganges river.
Pingala - associated with sympathetic nervousness system, is associated with solar energy. The word pingala means “tawny” in Sanskrit. Pingala has a sunlike nature, active and masculine energy. Its temperature is heating and courses from the right testicle to the right nostril. It corresponds to the river Yamuna.
The Ida and Pingala nadis are often seen as referring to the two hemispheres of the brain. Pingala is the extroverted, solar nadi, and corresponds to left hemisphere . Ida is the introverted, lunar nadi, and refers to the right hemisphere of the brain. Ida nadi controls all the mental processes while Pingala nadi controls all the vital processes.
Sushumna, which interpenetrates the cerebrospinal axis, and in swara yoga is associated with both nostrils being open and free to the passage of air. The lunar channel Ida is pale in color and located on the left side. It is associated with feminine attributes, the moon and an open left nostril.
The solar channel Pingala is red in color and located on the right side. It is associated with masculine attributes, the light of the sun, and an open right nostril.
Sushumna connects the base chakra to the crown chakra. It is very important in Yoga and Tantra in general.
What are the organs of digestion,
Digestion can be broken down into two groups of organs:-
- The Alimentary Canal:- alimentary means nourishment, and consists of a continuous tube that extends from the mouth to the anus. Organs of the alimentary canal are:-
mouth
pharynx
esophagus
stomach
small intestine
large intestine
anus
- The Accessory Organs
The accessory organs consist of:-
Teeth
Tongue
Salivary glands
Liver
Gall bladder
Pancreas
What is the squeeze and soak theory?
Spine Twists and Digestion
Spine Twists affect the internal organs of the torso through what B. K. S. Iyengar calls the “squeeze and soak” action. The theory is that twists cleanse the internal organs in much the same way that a sponge discharges dirty water when squeezed and can then absorb fresh water and expand again. The idea is that, when you twist, you create a similar wringing action, removing stale blood and allowing a freshly oxygenated supply to flow in.
This theory also aims to increase tone of the gastrointestinal tract (GIT) organs and thereby improving the overall function of digestion including assimilation of food, break down of fats in support of the liver/gall bladder, transport of nutrients and relaxation of the enteric nervous system.
Postures to support digestion, contra-indications of asana and pranayama?
Asana for Digestion
Standing Asana
Standing asana also promotes the experience of stillness, strength and the feeling of being grounded and present in the body. They aim to improve the function of almost all systems of the body including digestion, circulatory and kidney function, respiration and cardiovascular system.
In Yoga, some of the standing postures are restorative and calming, whilst others can be stimulating and invigorating to the whole body-mind. Advanced variations of standing asana that are strenuous improve blood circulation, stimulate digestion and elimination and build heat throughout the body (Tapas)
Almost all standing postures are recommended for digestive complaints; these include the basic
standing postures such as:
Trikonasana and Parivrtta Trikonasana
Utthita Parsvakonasana
Parivrtta Parsvakonasana
Parivrtta Utkatasana
Parivrtta Anjaneyasana
Virabhadrasana I, II, III
Ardha Chandrasana
TWISTS
Spine Twists affect the internal organs of the torso through “squeeze and soak” action. The theory is that twists cleanse the internal organs in much the same way that a sponge discharges dirty water when squeezed and can then absorb fresh water and expand again. The idea is that, when you twist, you create a similar wringing action, removing stale blood and allowing a freshly oxygenated supply to flow in.
Forward Bends and Digestion
Forward bends assist Samana Vayu, the balancing air, which regulates digestion, menstruation, body temperature. Apana Vayu also benefits from the toning action of Baddha Konasana on organs responsible for urination, defecation, ejaculation, menstruation and child birth.
Forward bends also innervate the energy around the reproductive glands and digestion. The stomach
holds onto the energy of worry and this can be felt and experienced as butterflies in the stomach as a result of the activation of the enteric nervous system. This constant worry and high stress within this part of the body is also linked to disease states such as Irritable Bowel Syndrome, food intolerances and constipation or diarrhoea. Emotionally speaking, the stomach may be associated with a lack of nourishment or over indulgence, not only in food/drink but elsewhere in someone’s life as well.
Some forward bends that are beneficial for digestion are Uttanasana, Paschimottanasana, Marichyasana and Janu Sirsasana.
Back Bends and Digestion
As back bends work against gravity they massage the internal organs particularly in the abdomen such as digestion, liver function, bowel circulation and pelvis thereby toning the organs of digestion.
Salabhasana variations e.g. alternate leg and arm raised should be applied first on the right side to increase direction of digestion and thereby increasing motility of nutrition and waste products.
Lateral Flexion Postures and Digestion
Digestive organs including the ascending and descending colon, liver, pancreas, gall bladder, kidneys, spleen, lungs, cardiovascular, lymphatic and nervous system as well as sodium/potassium balance.
Supports conditions such as IBS, Crohns, Ulcerative Colitis, nausea associated with poor digestion, sluggish liver with an inability to synthesis fats, Type II Diabetes, reduces ‘bad’ cholesterol (LDL). As the torso is activated in lateral flexion the energy anatomy of the lungs, kidneys, heart, digestive organs and liver are rebalanced.
Inversions and the Digestive System
The yogic approach to overcoming constipation is to perform inversions. When in the upright position, stool moving from the ileocecal valve through the ascending colon is moving against the force of gravity and may prove to be difficult. When inverted, it is moving with gravity. The pressing of the stool against the intestinal walls also encourages movement. When inverted, the pressure on the walls stimulates a stronger peristalsis. Variations (such as twists during inversion) are also useful to increase elimination.
The liver and digestive system experience healthful stimulation when inversions are practiced. Inversions help to drain the liver of accumulated venous blood and move it back to the heart. When the liver is decongested in this way, the influx of additional oxygenated blood improves digestive function.
The kidneys, stomach, intestines, all benefit from inversions. The reverse sense of gravity on the digestive organs increases peristalsis reduces stagnation and thereby relieves symptoms such as constipation.
Inversions are essential for inner wellbeing, overall health and healthy digestion. While it may seem counter intuitive to stand on your head when suffering from a stomach ache or flatulence, inversions are essential to rebalance the digestive organs.
Inversions are a helpful way to ease up the stress of digestion by reversing the impact of gravity on the intestines. Inversions are also very helpful for constipation. Inversions are defined as any pose where the legs are above the heart. It is best if inversions are held for a length of time- at least for a few minutes and up to 15 minutes.
The inversions that are recommended for indigestion are Sirsasana and Salamba
Savangasana
Savasana for Digestion
By taking to rest in savasana, it is a signal to the body to begin the process of letting go. The breath and heart rate return to their natural rhythms and the muscles of the body have a chance to relax completely.
When the body is able to fully relax the “relaxation response” is activated, stimulating digestion and
giving the immune system a boost and benefiting all the systems of the body including the endocrine and nervous systems.
Bandha & Digestion
Uddiyana Bandha is an extension of Mula bandha and is basically the activation of Mula bandha along with the contraction of the Transverse Abdominus, the lower fibres of the internal oblique, and the multifidi muscles in the back. This contraction supports and contracts the core. Another way to describe Uddiyana Bandha is by drawing the lower abdomen into the navel.
Postures to support digestion, contra-indications of asana and pranayama?
Asana for Digestion
Traditionally speaking and as a rule of thumb each static asana post limbering is held for 5 breaths each
side starting with the right side first to aid digestion. All postures must start on the right side of the
body to support the movement of digestion
Standing Asana
Standing asana also promotes the experience of stillness, strength and the feeling of being grounded and present in the body. They aim to improve the function of almost all systems of the body including digestion, circulatory and kidney function, respiration and cardiovascular system. In Yoga, some of the
standing postures are restorative and calming, whilst others can be stimulating and invigorating to the whole body-mind. Advanced variations of standing asana that are strenuous improve blood circulation, stimulate digestion and elimination and build heat throughout the body (Tapas) Almost all standing postures are recommended for digestive complaints; these include the basic
standing postures such as:
Trikonasana and Parivrtta Trikonasana
Utthita Parsvakonasana
Parivrtta Parsvakonasana
Parivrtta Utkatasana
Parivrtta Anjaneyasana
Virabhadrasana I, II, III
Ardha Chandrasana
Spine Twists affect the internal organs of the torso through “squeeze and soak” action. The theory is that twists cleanse the internal organs in much the same way that a sponge discharges dirty water when squeezed and can then absorb fresh water and expand again. The idea is that, when you twist, you create a similar wringing action, removing stale blood and allowing a freshly oxygenated supply to flow in.
Forward Bends & Digestion
Forward bends assist Samana Vayu, the balancing air, which regulates digestion, menstruation, body temperature. Apana Vayu also benefits from the toning action of Baddha Konasana on organs responsible for urination, defecation, ejaculation, menstruation and child birth.
Forward bends also innervate the energy around the reproductive glands and digestion. The stomach
holds onto the energy of worry and this can be felt and experienced as butterflies in the stomach as a result of the activation of the enteric nervous system. This constant worry and high stress within this part of the body is also linked to disease states such as Irritable Bowel Syndrome, food intolerances and constipation or diarrhoea. Emotionally speaking, the stomach may be associated with a lack of nourishment or over indulgence, not only in food/drink but elsewhere in someone’s life as well.
Some forward bends that are beneficial for digestion are Uttanasana, Paschimottanasana, Marichyasana and Janu Sirsasana.
Back Bends & Digestion
As back bends work against gravity they massage the internal organs particularly in the abdomen such as digestion, liver function, bowel circulation and pelvis thereby toning the organs of digestion.
Salabhasana variations e.g. alternate leg and arm raised should be applied first on the right side to increase direction of digestion and thereby increasing motility of nutrition and waste products.
Lateral Flexion Postures & Digestion
Digestive organs including the ascending and descending colon, liver, pancreas, gall bladder, kidneys, spleen, lungs, cardiovascular, lymphatic and nervous system as well as sodium/potassium balance.
Supports conditions such as IBS, Crohns, Ulcerative Colitis, nausea associated with poor digestion, sluggish liver with an inability to synthesis fats, Type II Diabetes, reduces ‘bad’ cholesterol (LDL). As the torso is activated in lateral flexion the energy anatomy of the lungs, kidneys, heart, digestive organs and liver are rebalanced.
Inversions and the Digestive System
The yogic approach to overcoming constipation is to perform inversions. When in the upright position, stool moving from the ileocecal valve through the ascending colon is moving against the force of gravity and may prove to be difficult. When inverted, it is moving with gravity. The pressing of the stool against the intestinal walls also encourages movement. When inverted, the pressure on the walls stimulates a stronger peristalsis. Variations (such as twists during inversion) are also useful to increase elimination.
The liver and digestive system experience healthful stimulation when inversions are practiced. Inversions help to drain the liver of accumulated venous blood and move it back to the heart. When the liver is decongested in this way, the influx of additional oxygenated blood improves digestive function.
The kidneys, stomach, intestines, all benefit from inversions. The reverse sense of gravity on the digestive organs increases peristalsis reduces stagnation and thereby relieves symptoms such as constipation.
Inversions are essential for inner wellbeing, overall health and healthy digestion. While it may seem counter intuitive to stand on your head when suffering from a stomach ache or flatulence, inversions are essential to rebalance the digestive organs.
Inversions are a helpful way to ease up the stress of digestion by reversing the impact of gravity on the intestines. Inversions are also very helpful for constipation. Inversions are defined as any pose where the legs are above the heart. It is best if inversions are held for a length of time- at least for a few minutes and up to 15 minutes.
The inversions that are recommended for indigestion are Sirsasana and Salamba Savangasana
Savasana for Digestion
By taking to rest in savasana, it is a signal to the body to begin the process of letting go. The breath and heart rate return to their natural rhythms and the muscles of the body have a chance to relax completely.
When the body is able to fully relax the “relaxation response” is activated, stimulating digestion and
giving the immune system a boost and benefiting all the systems of the body including the endocrine and nervous systems.
Bandha & Digestion
Uddiyana Bandha is an extension of Mula bandha and is basically the activation of Mula bandha along with the contraction of the Transverse Abdominus, the lower fibres of the internal oblique, and the multifidi muscles in the back. This contraction supports and contracts the core. Another way to describe Uddiyana Bandha is by drawing the lower abdomen into the navel.
How Yoga Benefits Digestion
How Yoga Benefits Digestion
- One of the digestive benefits of yoga is that it restricts the blood flow to certain parts of the body while holding some poses. Once these poses are released, this area of the body is then flooded with blood and thus, oxygen. Oxygen has healing properties and is necessary for proper organ function.
- Another major benefit of yoga is practicing pranayama. Prana (breath) stands for ‘life force.’ Breath alone has healing properties and we forget all too often to breathe with regularity and mindfulness. Simply forcing ourselves to breath into our bellies during certain yoga poses, sends breath and healing to the digestive area.
Regular focused breathing can also open up blocked areas of energy in the body- blocked energy, or chi, in the stomach/intestines, is often the cause of digestive problems.
As we know, students are recommended not to eat or drink (except water) 2-4 hours prior to asana
practice. This is because the energy required by the body to focus on digestion is immense, and practicing asana on a full stomach may also increase the risk of spasm in the smooth muscle tissue.
There are only 2 asana that are recommended to aid in peristalsis and increase the function of digestion directly after eating and they are Vajrasana & Virasana. They aim to improve digestion through the vagus nerve and soothe the digestive organs. This can often be seen in an Ashram environment where
Sadhaka’s sit in their heels directly after eating to support the digestive process. Little physical activity is experienced for up to 3 hours after each meal.
Energy anatomy of digestion and the Stomach
Energy Anatomy of The Stomach
Vital energy flows through the channels in a well-defined circadian rhythm. Prana flows through the stomach channel in the early part of the day, between 7-9am and when prana is deficient here, nausea and vomiting may occur. Samana Vayu is responsible for moving food downwards in order to remove impurities.
Worry governs the organs of the stomach and digestion as a whole; it causes the prana to ‘knot’ in body and creates physiological disturbances in this part of the body. We do not see worry but we do see how it affects the digestive organs by causing either constipation or diarrhoea or both during times of IBS.
Energy Anatomy and Lateral Flexion
Lateral Flexion Postures and Digestion
Digestive organs including the ascending and descending colon, liver, pancreas, gall bladder, kidneys, spleen, lungs, cardiovascular, lymphatic and nervous system as well as sodium/potassium balance.
Supports conditions such as IBS, Crohns, Ulcerative Colitis, nausea associated with poor digestion, sluggish liver with an inability to synthesis fats, Type II Diabetes, reduces ‘bad’ cholesterol (LDL). As the torso is activated in lateral flexion the energy anatomy of the lungs, kidneys, heart, digestive organs and liver are rebalanced.
Energy Anatomy and Inversions
Inversions and the Digestive System
The liver and digestive system experience healthful stimulation when inversions are practiced. Inversions help to drain the liver of accumulated venous blood and move it back to the heart. When the liver is decongested in this way, the influx of additional oxygenated blood improves digestive function.
The kidneys, stomach, intestines, all benefit from inversions. The reverse sense of gravity on the digestive organs increases peristalsis reduces stagnation and thereby relieves symptoms such as constipation.
Inversions are essential for inner wellbeing, overall health and healthy digestion. While it may seem counter intuitive to stand on your head when suffering from a stomach ache or flatulence, inversions are essential to rebalance the digestive organs.
Inversions are a helpful way to ease up the stress of digestion by reversing the impact of gravity on the intestines. Inversions are also very helpful for constipation. Inversions are defined as any pose where the legs are above the heart. It is best if inversions are held for a length of time- at least for a few minutes and up to 15 minutes. The inversions that are recommended for indigestion are Sirsasana and Salamba Savangasana
Granthi and Digestion
Granthi and Digestion
Granthi literally means ‘knot’ and it is said that the Granthis prevent the flow of prana along the Susumna
nadi and therefore impeded the awakening of Kundalini through the Chakras. These locks also correspond to the energy blockages held in the nervous system from our past samskaras that we experience through the journey of our lives.
Vishnu Granthi is the second knot and is associated with Manipura (navel) and Anahata (heart) chakra the next obstacle. These two chakras are associated with the sustenance of the physical, emotional, and mental aspects of human existence. Manipura sustains Annamaya Kosha, the physical body, governing the digestion and metabolism of food.
What is the Digestion Process
Digestion is the process by which humans break down food into component molecules. Digestion is necessary because the smaller molecules can be absorbed and utilized by the body to build structures and promote vital functions. Food supplies humans with macromolecules like proteins, lipids, and carbohydrates, as well as vitamins and minerals. If this overview catches your interest, you may want to take a course in anatomy and physiology to learn more.
MOUTH
Breaking Down the Structures of Digestive System
The digestive system starts at the mouth. You take in food and drink from your mouth and pass it down to the the rest of your digestive track. The mouth also starts mechanical and chemical digestion of the food
Follow the path of food to the stomach. The esophagus is the long tube that connects the mouth to the stomach. When you swallow food, it travels down the esophagus until it reaches the stomach. In the stomach, the food is combined with hydrochloric acid and enzymes that break the molecules down.
Recognize that the endocrine system aids in digestion.
The endocrine system consists of glands that produce hormones. One of these glands, the pancreas, also aids in digestion. The pancreas produces enzymes that help the body break down proteins and regulate blood sugar.
Know where most nutrients are absorbed. The majority of nutrients are absorbed in the small intestine. This organ is broken into three sections: the duodenum, the jejunum, and the ileum. Each section has a unique purpose.
In the duodenum, food is mixed with pancreatic juices to be broken down even further for absorption.
Most absorption of nutrients takes place in the jejunum.
The ileum connects the small intestine to the large intestine. It also absorbs the last bit of nutrients available in the food.
Learn how your colon absorbs water. After the nutrients have been extracted from the food mass and absorbed by your body, the remaining waste is saturated with water. This water can be reabsorbed and reused by the body. The absorption of water happens in the large intestine (also known as the colon). Aside from keeping your body hydrated, this process also helps form a solid stool that your body can easily eliminate as waste.
Think about how waste leaves the body. A buildup of waste in your body can be toxic. In order to prevent a buildup, your body has to shed the waste left behind after digestion. Waste is moved along the length of the long intestine until it reaches the anus. The anus allows waste to exit the body. The anus is very short. It is usually only about an inch long.
Understand how food breaks down into smaller pieces. The first step of the digestive process takes place in the mouth. Your teeth are used to mechanically grind down foods into smaller, more manageable pieces. The smaller pieces provide more surface area for stomach acid to react to.
Learn how enzymes are used to break down large molecules. The chemical breakdown of food molecules also starts in the mouth. Your saliva contains enzymes that begin breaking down food molecules while you chew. Once you swallow the food, it encounters more enzymes in the stomach and the duodenum. Some of the most common uses for enzymes are:
Breaking proteins into amino acids
Breaking down complex carbohydrates into simpler ones
Breaking fats into simpler fats
Study the absorption of nutrients. Your digestive system absorbs the nutrients that the rest of your body needs. It passes these nutrients into the bloodstream, where they are carried to all of the cells of the body. Most nutrient absorption takes place in the jejunum, the second section of the small intestine.
Additional nutrients are absorbed in the third chamber of the small intestine, the ileum. Even still, a very small amount of nutrients can be absorbed in the colon, also known as the large intestine.
Study the absorption of water. Once the nutrients have been taken from the food, your body has to prepare the leftover food mass for elimination. The first step is to solidify the the mass. The colon is responsible for absorbing water from the food mass and forming it into solid feces. This also serves to keep your body hydrated
Understand how waste is eliminated. Once solid feces has been formed in the colon, it must exit the body. The waste moves the length of the colon until it reaches the anus. At the anus, your body expels the feces.
The process of Digestion
Digestive system
The human body needs energy, to be able to perform all the vital functions that are part of living. The digestive or gastrointestinal system converts the food that we eat into a form that can be processed and used as energy for all the activities carried out by the body. The type of foods that we ingest has an effect on the way that it is processed in the body and the amount of energy that is produced.
As food passes through the digestive tract it is broken down, both physically and chemically into a form that can be absorbed into the bloodstream and used by the body for energy. Those particles that are unable to be digested are excreted in the form of faeces.
Structure
There are two main groups of organs and these are: Gastrointestinal tract (GIT)(also called the alimentary canal) extends from the mouth to the anus.
Accessory structures which assist in the mechanical and chemical breakdown of food - these include teeth, tongue and glands lining the GIT
Mouth
The process of digestion begins in the mouth where food is chewed until it reaches a consistency whereby it can be swallowed. The following accessory structures aid this early stage of digestion:
Tongue — a muscle that is covered by tastebuds. It assists the process of chewing and manoeuvres food to a position where it can be swallowed easily.
Salivary glands — begin the process of chemical digestion through the secretion of the enzyme, salivary amylase. This enzyme begins the process of breaking down carbohydrates. Saliva also moistens food which helps it to be swallowed more easily.
Teeth — break food down mechanically into smaller particles that may be ingested more easily.
Pharynx — allows the passage of both food and air.
Oesophagus — tube that leads to the stomach.
Oesophagus
The oesophagus is the tube or gullet connecting the mouth to the stomach. It lies in front of the vertebral column and behind the trachea (breathing tube) and heart.
Stomach
Food remains in the stomach for 3 to 4 hours. During this time it is further broken down by the muscular churning action of the stomach. Powerful gastric juices are also secreted by the cells of the stomach, contributing to chemical digestion. The food ends up in a semi-liquid form that is called chyme.
Intestines
Digested material is moved through the intestine via a process of wavelike muscular contractions called peristalsis. The process of digestion is completed in the small intestine. At this stage the nutrients that the body needs are absorbed through the walls of the small intestine.
The waste material then moves into the large intestine where water is reabsorbed; thereby changing it into a more solid form, ready to be excreted through the rectum.
Liver
The liver is a large gland that is divided into four lobes. It carries out many vital metabolic functions such as:
manufacturing bile which breaks down fats
helping to maintain normal blood glucose levels
producing the blood proteins, prothrombin and fibrinogen which have a role in blood clotting
storing iron derived from food or the by-product of the breakdown of worn out red blood cells
storing vitamins A, D, E & K, that have been extracted from food ingested heat production due to the high amount of metabolic activity; the liver is the main heat procuring organ of the body
Gallbladder
The gallbladder concentrates and stores bile that is produced in the liver. It then releases the bile when it is needed for digestion after a fatty meal.
Pancreas
The pancreas is what is called both an endocrine and exocrine gland. It produces pancreatic juices, containing enzymes, which play an important role in the chemical digestion of food. The pancreas also produces the hormones insulin and glucagon directly into the bloodstream, which is termed an endocrine function.
The Digestive System performs the following vital activities:
Ingestion which involves the taking in of food
Digestion which may take two forms:
mechanical breakdown of food by chewing and the action of muscles within the digestive tract. chemical breakdown of food by enzymes produced at various stages of the digestive tract.
Absorption is where substances pass through the walls of parts of the digestive tract into the bloodstream. 90 % of the absorption of all nutrients takes place in the small intestine. The other 10 % take place in the stomach and large intestines.
Elimination is the process by which undigested foods leave the body.
Digestion is controlled by the autonomic nervous system. Food moves along the GIT by a wave like motion called peristalsis that breaks down the food mechanically. Food is also broken down chemically by the action of enzymes and bacteria.
In the duodenum, food is acted upon by bile that is secreted by the gall bladder, juices from the pancreas and secretions from the wall of the duodenum. Fats are changed to fatty acids and glycerol, carbohydrates to simple sugars and proteins to amino acids.
Most of the absorption of nutrients takes place in the ileum through small projections called villi.
Any undigested food and water moves into the colon. Movement is slow in this section and it is anywhere from 16-24 hours before waste is evacuated. This evacuation is a reflex action and is called defecation. It occurs as the rectal sphincter responds to a filling of the colon and can be voluntarily inhibited by keeping the external sphincter contracted.
Muscles Used In Lateral Flexion Postures
The following list of muscles all contribute to the movement of lateral flexion
- Psoas major
- Quadratus lumborum
- Multifidus
- Iliocostalis lumborum
- Iliocostalis thoracis
- Rotatores
- Intertransversarii
- Internal & External Obliques
- Rectus Abdominus
- Transverse Abdominus
Lateral Flexion overview
General Overview of Lateral Flexing
Lateral flexion occurs when one side of the spine lengthens. It is associated with side bending movements on both inhalation and exhalation in yogasana. Lateral movement away from the midline of the body; moving the spine to the side (left or right); the neck moves toward the shoulder.
Lifestyle factors such as driving, sitting at a desk for long periods of time and air travel often creates a feeling of restriction in the body
Lateral flexion is often referred to as side bending and some of these Yogasana include:-
Parighasana (Gate Pose)
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
Parivrtta Upavistha Konasana (Revolved Wide-Angle Seated Forward Bend).
In lateral flexion to the right e.g. Parivrtta Janu Sirsasana to the right, the left side of the torso stretches and lengthens, while the right side of the ribs and waist shorten. However, Utthita Trikonasana (Extended
Triangle Pose) and Utthita Parsvakonasana (Extended Side Angle Pose) are not considered true side - stretching postures because both sides of the body aim to keep length in both sides of the waist and ribs.
List of all Seated and Standing Lateral Flexion
Examples of Standing/Balancing Lateral Flexing Asana
- Utthita Trikonasana – Extended Triangle Pose
- Utthita Parsvakonasana – Extended lateral angle pose
- Parivrtta Parsvakonasana – Revolved lateral angle pose
- Ardha Chandrasana – Half-moon pose
- Viparita Virabhadrasana – Reverse Warrior
- Parsva Vrksasana – (Side Bending Tree)
Examples of Seated / Kneeling Lateral Flexing Asana
- Parivrtta Janu Sirsasana – Revolving Head to Knee Pose
- Parighasana – Gate Pose
Fundamental Principles
There are considered to be two groups of lateral bends.
- Those where the torso is bent to the side. (Group 1)
- Those where one leg abducted and rotated outward. (Group 2)
The benefits of the Group 1 postures are:
Increasing strength and stability in the muscles of the spine, ribs, shoulders and pelvis.
Maintain the elasticity of the ribs.
Restore balance to the asymmetry of the shoulders, pelvis and spine.
Massage the lungs and organs of the torso thereby stimulating their function.
In these postures the torso is laterally stretched from shoulder to hip.
The benefits of the Group 2 postures are:
Stretching the areas of the pelvis, groin, inner thigh and perineum.
Increase circulation to the area of the perineum and stimulate the reproductive organs.
These postures are considered as ‘pelvic opening’ as they stretch the pelvis, groin and inner thighs.
Anatomy of Lateral Flexion Asana2
Lateral flexion postures aim to lengthen the muscles between the ribs and pelvis, including parts of the lumbar spine, and open the sides of the rib cage, improving rib cage mobility and the expansiveness of the lungs, which improves the function of breathing and therefore enhances pranayama practices.
Postures such as Parivrtta Janu Sirsasana where one arm is stretched overhead to reach for the foot,
activates and stretches the latissimus dorsi muscle, which extends from the back of the waist to the armpit.
The lumbar vertebrae allows significant flexion and extension, moderate lateral flexion (side bending), and minimal degree of rotation. The discs between these vertebrae create a lumbar lordosis (curvature that is concave posteriorly) in the human spine. We have learnt so far that these vertebrae are very robust in construction, as they must support more weight than other vertebrae.
When practicing lateral flexing postures, it is important to lengthen the spine as this creates space between the vertebrae. This allows for greater lateral flexion without compromising the intervertebral discs.
Abdominal lateral flexion postures engage the internal and external oblique muscles around the waist as well as the quadratus lumborum muscle to allow the spine to bend sideways. The oblique muscles are one part of the muscle group that makes up the abdominal muscles, which also include the Rectus Abdominus and Transverse Abdominus and the obliques assist in spinal rotation.
Primarily quadratus lumborum, unilateral contraction of Spinalis muscles (you can feel these contract in your lower-mid spine on the side to which you’re bending against resistance) and, to a lesser extent, oblique muscles.
The following list of muscles all contribute to the movement of lateral flexion
- Psoas major
- Quadratus lumborum
- Multifidus
- Iliocostalis lumborum
- Iliocostalis thoracis
- Rotatores
- Intertransversarii
- Internal & External Obliques
- Rectus Abdominus
- Transverse Abdominus
One of the most important muscles stretched during lateral flexion asana is the Quadratus Lumborum
(QL). It is positioned in the back of the waist and attaches to the top of the back pelvis and running up to the lowest rib in the spine. At the point of contraction, it pulls the lowest rib and the pelvis closer together. In standing postures, the left QL lifts the left pelvis and leg up away from the floor.
In Trikonasana (Triangle Pose) to the right side, the strength of the left QL contracts to support the weight of the torso (pulling the left ribs and pelvis toward each other, minimizing side bending to the right and keeping length in the right waist). The QL can become short and stiff if you regularly spend long hours sitting in chairs, and it can become tight and painful, and even go into spasm, with lower-spine and sacroiliac injuries.
In theory, it’s a good idea to regularly practice lateral flexion to keep the QL, latissimus dorsi, and rib cage supple and flexible. However, tight hamstrings and adductors (inner thigh muscles that pull the thighs together also impact. That’s because these leg muscles attach to the sitting bone (ischial tuberosities) and pubic bone, and when they’re tight, they limit the ability of the pelvis to move, which
“freezes” the pelvis in an upright position.
Ideally in Parivrtta Janu Sirsasana to the right side, flexible adductors and hamstrings on the right allow the pelvis to tip to the right, so when the torso bends over the right thigh, it lengthens out over the right thigh, with the right ribs approaching the right thigh. If the tight hamstrings and adductors have “frozen” the pelvis upright, the right torso compresses down into itself during lateral flexion, which can cause painful pinching in the lower spine and may contribute to arthritis in the lumbar spine long term.
Internal Organs activated during lateral flexion
Digestive organs including the ascending and descending colon, liver, pancreas, gall bladder, kidneys, spleen, lungs, cardiovascular, lymphatic and nervous system as well as sodium/potassium balance.
Physiological Benefits
- Supports conditions such as IBS, Crohns, Ulcerative Colitis, nausea associated with poor digestion,
sluggish liver with an inability to synthesis fats, Type II Diabetes, reduces cholesterol (LDL)
- Kidneys:- detoxification through skin, lungs and kidneys, overburdened liver resulting in strong
reliance of kidney function
- Breathing:- use of diaphragm, lungs, muscles of the mid spine, how this then effects systemic health
through the CVS
- Elevates low blood pressure through intra-abdominal pressure and therefore stronger lateral flexion
postures are contraindicated for pregnancy
- Spinal Health:- massages the spinal column, decreases scoliosis
- Decreases stress via the nervous system and adrenals and reduces high cortisol levels in the blood
- Improves reproductive system
- Inflammatory disorders decreased with increased movement, flow of blood through the body
- Lymphatic and immune system is improved through the lymph nodes
- Endocrine function and the regulation of hormones through the body
Holistic and Therapeutic Applications
- Scoliosis:- Research suggests that addressing the rotational component of scoliosis is vital for improving scoliosis with a focus on utilizing counter rotation and lateral flexion combined with distraction of the spine to attempt to lessen the asymmetries associated with scoliosis. These principles should be applied progressively from standing posture to strengthening exercises to functional movement.
- Spinal Inflexibility:- Gentle side stretches can help unlock an inflexible spinal column and sometimes the benefits can be felt immediately. The strong torso muscles of the spine and side of the waist are lengthened, helping to loosen up the spine and ease tightness in the lower spine.
Stretching the sides of the waist and ribs also recovers the rib cages mobility, helping you to twist and breathe more freely.
Breathing in Lateral Flexion
In general the breathing in lateral flexion is to inhale to lift and lengthen, exhale to fold and move into the posture or deeper into the posture. When exhaling we should contract the abdominal muscles to control the rotation of the pelvis, lengthen the lumbar spine and fold into the lateral bend. On the inhale, lengthen the spine, draw the rib cage away from the hips; draw the shoulders down the spine to reduce the thoracic curve.
Sequencing Lateral Flexing Postures
Almost all lateral flexion postures could be sequenced as a part of limbering except the seated twists as these are considered stronger variations of lateral flexion. They can be practiced for longer periods of time in order to open up the muscles along the side of the body. Lateral flexion postures can also be sequenced to neutralise the spine.
Bandha and Lateral Flexion
Benefits of Mula Bandha in lateral flexion
- Stimulates pelvic nerves and tones the uro-genital and excretory systems
- Stimulates intestinal peristalsis and relieves constipation and piles
- Beneficial for ulcers, prostatitis and chronic pelvic infections
- Due to its energetic effects this bandha relieves symptoms of depression and rebalances the endocrine system
- Relieves sexual frustration, suppression of sexual energy and feelings of sexual guilt
- Particularly beneficial for women who are pregnant and can be practiced as early in the pregnancy as possible to support the bowel and bladder during pregnancy
- Creates a girdle of support and protection to the lower spine and aims to provide strength to this area
Contraindications and Cautions for Lateral Flexion
Care must be taken in lateral flexing postures as there is a risk of stress on the sacroiliac, hip and knee joints. This can occur in particular when the standing or kneeling postures are weight bearing or the arms are used as levers to increase the lateral stretch. To avoid this keep the ankle, knee and hip in alignment.
Care must be taken with the shoulder joint in postures where there is a need to reach the opposite foot
with the hand (Parivrtta Janu Sirsasana). To avoid this keep the extended arm in alignment with the torso. Risks of intervertebral compression are minimised by working with the inhale to lengthen the spine.
If an acute spine injury is present and a disc/s is/are swollen or injured it is not advised to over rotate in the lateral flexion.
Some specific CI’s are:-
- Spinal conditions, such as prolapsed disc, muscles soreness/tightness, scoliosis, sciatica, piriformis syndrome
- Neck conditions:- keep neck supported and determine the most appropriate Drishti for each individual
- Knee complaints:- use blankets
- Acute digestive dysfunction
- Nervous conditions, depressions, heart conditions
- Hip conditions such as SIJ
- Parts of the body that have become tight to support injuries in others
- High blood pressure for stronger lateral flexion postures due to intra-abdominal pressure
How to care for the spine during lateral flexion:-
Always move in and out of the stretch slowly whilst incorporating Ujjayi breath. Always move out of the posture the same way you have directed a student to move in
Have the support of the transverse abdominus to take the weight off the lumbar spine
Ensure that the students are not ‘puffing up the chest and flaring the ribs and this may cause tightness of the spinal muscles that you are aiming release
In order to alleviate pressure on the lumbar spine when coming out of the posture, encourage the student to scoop the transverse abdominus (lower abdominals) towards the spine and slightly round your spine into a C shaped curve
Energy Anatomy of Lateral Flexing
- As the torso is activated in lateral flexion the energy anatomy of the lungs, kidneys, heart, digestive organs including the liver and gall bladder are rebalanced as well as compression of the spleen and pancreas, lungs and organs of reproduction
- Chakras and Nadis:- through spinal flexion, all 7 chakras and the 72,000 nadis are activated
- Stability created from standing postures, earthed grounded, balance between standing and firm foundation and freeing the upper body with lightness
Props Used
One way to work with lateral flexion postures for this with lumbar spine injury is to use a bolster or blanket. Ask the student to sit on the right buttock on the floor, with legs folded to the left beside her. Pull the long side of a bolster (flat on the floor) in beside the right hip, and have her lie sideways over the bolster so the right side, between the waist and armpit, will be supported by the bolster. (It’s important to support the weight of the torso so the side muscles are relaxing, not contracting.)
Bend the lower arm (which supports the head) and leg while stretching the top arm and leg out in line with the torso, as though the spine of the body, top leg, and arm were lined up against a wall. In this position, the pelvis naturally tips to the right and the left waist and ribs are gently lengthening. This gentle stretch is an excellent one to teach to your stiff or injured students.
As your students work toward increasing their side-body flexibility, have them continue practicing poses to improve their adductor and hamstring flexibility. They can accomplish this without risking lower-spine strain or injury in poses such as Supta Padangusthasana (Reclining Big Toe Pose) and Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose), with their top foot supported on a
chair or ledge.
Lateral Flexion
General Overview of Lateral Flexing
Lateral flexion occurs when one side of the spine lengthens. It is associated with side bending movements on both inhalation and exhalation in yogasana. Lateral movement away from the midline of the body; moving the spine to the side (left or right); the neck moves toward the shoulder.
Lifestyle factors such as driving, sitting at a desk for long periods of time and air travel often creates a feeling of restriction in the body
Lateral flexion is often referred to as side bending and some of these Yogasana include:-
Parighasana (Gate Pose)
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
Parivrtta Upavistha Konasana (Revolved Wide-Angle Seated Forward Bend).
In lateral flexion to the right e.g. Parivrtta Janu Sirsasana to the right, the left side of the torso stretches and lengthens, while the right side of the ribs and waist shorten. However, Utthita Trikonasana (Extended
Triangle Pose) and Utthita Parsvakonasana (Extended Side Angle Pose) are not considered true side - stretching postures because both sides of the body aim to keep length in both sides of the waist and ribs.
List of all Seated and Standing Lateral Flexion
Examples of Standing/Balancing Lateral Flexing Asana
- Utthita Trikonasana – Extended Triangle Pose
- Utthita Parsvakonasana – Extended lateral angle pose
- Parivrtta Parsvakonasana – Revolved lateral angle pose
- Ardha Chandrasana – Half-moon pose
- Viparita Virabhadrasana – Reverse Warrior
- Parsva Vrksasana – (Side Bending Tree)
Examples of Seated / Kneeling Lateral Flexing Asana
- Parivrtta Janu Sirsasana – Revolving Head to Knee Pose
- Parighasana – Gate Pose
Fundamental Principles
There are considered to be two groups of lateral bends.
- Those where the torso is bent to the side. (Group 1)
- Those where one leg abducted and rotated outward. (Group 2)
The benefits of the Group 1 postures are:
Increasing strength and stability in the muscles of the spine, ribs, shoulders and pelvis.
Maintain the elasticity of the ribs.
Restore balance to the asymmetry of the shoulders, pelvis and spine.
Massage the lungs and organs of the torso thereby stimulating their function.
In these postures the torso is laterally stretched from shoulder to hip.
The benefits of the Group 2 postures are:
Stretching the areas of the pelvis, groin, inner thigh and perineum.
Increase circulation to the area of the perineum and stimulate the reproductive organs.
These postures are considered as ‘pelvic opening’ as they stretch the pelvis, groin and inner thighs.
Anatomy of Lateral Flexion Asana2
Lateral flexion postures aim to lengthen the muscles between the ribs and pelvis, including parts of the lumbar spine, and open the sides of the rib cage, improving rib cage mobility and the expansiveness of the lungs, which improves the function of breathing and therefore enhances pranayama practices.
Postures such as Parivrtta Janu Sirsasana where one arm is stretched overhead to reach for the foot,
activates and stretches the latissimus dorsi muscle, which extends from the back of the waist to the armpit.
The lumbar vertebrae allows significant flexion and extension, moderate lateral flexion (side bending), and minimal degree of rotation. The discs between these vertebrae create a lumbar lordosis (curvature that is concave posteriorly) in the human spine. We have learnt so far that these vertebrae are very robust in construction, as they must support more weight than other vertebrae.
When practicing lateral flexing postures, it is important to lengthen the spine as this creates space between the vertebrae. This allows for greater lateral flexion without compromising the intervertebral discs.
Abdominal lateral flexion postures engage the internal and external oblique muscles around the waist as well as the quadratus lumborum muscle to allow the spine to bend sideways. The oblique muscles are one part of the muscle group that makes up the abdominal muscles, which also include the Rectus Abdominus and Transverse Abdominus and the obliques assist in spinal rotation.
Primarily quadratus lumborum, unilateral contraction of Spinalis muscles (you can feel these contract in your lower-mid spine on the side to which you’re bending against resistance) and, to a lesser extent, oblique muscles.
The following list of muscles all contribute to the movement of lateral flexion
- Psoas major
- Quadratus lumborum
- Multifidus
- Iliocostalis lumborum
- Iliocostalis thoracis
- Rotatores
- Intertransversarii
- Internal & External Obliques
- Rectus Abdominus
- Transverse Abdominus
One of the most important muscles stretched during lateral flexion asana is the Quadratus Lumborum
(QL). It is positioned in the back of the waist and attaches to the top of the back pelvis and running up to the lowest rib in the spine. At the point of contraction, it pulls the lowest rib and the pelvis closer together. In standing postures, the left QL lifts the left pelvis and leg up away from the floor.
In Trikonasana (Triangle Pose) to the right side, the strength of the left QL contracts to support the weight of the torso (pulling the left ribs and pelvis toward each other, minimizing side bending to the right and keeping length in the right waist). The QL can become short and stiff if you regularly spend long hours sitting in chairs, and it can become tight and painful, and even go into spasm, with lower-spine and sacroiliac injuries.
In theory, it’s a good idea to regularly practice lateral flexion to keep the QL, latissimus dorsi, and rib cage supple and flexible. However, tight hamstrings and adductors (inner thigh muscles that pull the thighs together also impact. That’s because these leg muscles attach to the sitting bone (ischial tuberosities) and pubic bone, and when they’re tight, they limit the ability of the pelvis to move, which
“freezes” the pelvis in an upright position.
Ideally in Parivrtta Janu Sirsasana to the right side, flexible adductors and hamstrings on the right allow the pelvis to tip to the right, so when the torso bends over the right thigh, it lengthens out over the right thigh, with the right ribs approaching the right thigh. If the tight hamstrings and adductors have “frozen” the pelvis upright, the right torso compresses down into itself during lateral flexion, which can cause painful pinching in the lower spine and may contribute to arthritis in the lumbar spine long term.
Internal Organs activated during lateral flexion
Digestive organs including the ascending and descending colon, liver, pancreas, gall bladder, kidneys, spleen, lungs, cardiovascular, lymphatic and nervous system as well as sodium/potassium balance.
Physiological Benefits
- Supports conditions such as IBS, Crohns, Ulcerative Colitis, nausea associated with poor digestion,
sluggish liver with an inability to synthesis fats, Type II Diabetes, reduces cholesterol (LDL)
- Kidneys:- detoxification through skin, lungs and kidneys, overburdened liver resulting in strong
reliance of kidney function
- Breathing:- use of diaphragm, lungs, muscles of the mid spine, how this then effects systemic health
through the CVS
- Elevates low blood pressure through intra-abdominal pressure and therefore stronger lateral flexion
postures are contraindicated for pregnancy
- Spinal Health:- massages the spinal column, decreases scoliosis
- Decreases stress via the nervous system and adrenals and reduces high cortisol levels in the blood
- Improves reproductive system
- Inflammatory disorders decreased with increased movement, flow of blood through the body
- Lymphatic and immune system is improved through the lymph nodes
- Endocrine function and the regulation of hormones through the body
Holistic and Therapeutic Applications
- Scoliosis:- Research suggests that addressing the rotational component of scoliosis is vital for improving scoliosis with a focus on utilizing counter rotation and lateral flexion combined with distraction of the spine to attempt to lessen the asymmetries associated with scoliosis. These principles should be applied progressively from standing posture to strengthening exercises to functional movement.
- Spinal Inflexibility:- Gentle side stretches can help unlock an inflexible spinal column and sometimes the benefits can be felt immediately. The strong torso muscles of the spine and side of the waist are lengthened, helping to loosen up the spine and ease tightness in the lower spine.
Stretching the sides of the waist and ribs also recovers the rib cages mobility, helping you to twist and breathe more freely.
Breathing in Lateral Flexion
In general the breathing in lateral flexion is to inhale to lift and lengthen, exhale to fold and move into the posture or deeper into the posture. When exhaling we should contract the abdominal muscles to control the rotation of the pelvis, lengthen the lumbar spine and fold into the lateral bend. On the inhale, lengthen the spine, draw the rib cage away from the hips; draw the shoulders down the spine to reduce the thoracic curve.
Sequencing Lateral Flexing Postures
Almost all lateral flexion postures could be sequenced as a part of limbering except the seated twists as these are considered stronger variations of lateral flexion. They can be practiced for longer periods of time in order to open up the muscles along the side of the body. Lateral flexion postures can also be sequenced to neutralise the spine.
Bandha & Lateral Flexion
Benefits of Mula Bandha in lateral flexion
- Stimulates pelvic nerves and tones the uro-genital and excretory systems
- Stimulates intestinal peristalsis and relieves constipation and piles
- Beneficial for ulcers, prostatitis and chronic pelvic infections
- Due to its energetic effects this bandha relieves symptoms of depression and rebalances the endocrine system
- Relieves sexual frustration, suppression of sexual energy and feelings of sexual guilt
- Particularly beneficial for women who are pregnant and can be practiced as early in the pregnancy as possible to support the bowel and bladder during pregnancy
- Creates a girdle of support and protection to the lower spine and aims to provide strength to this area
Contraindications and Cautions for Lateral Flexion
Care must be taken in lateral flexing postures as there is a risk of stress on the sacroiliac, hip and knee joints. This can occur in particular when the standing or kneeling postures are weight bearing or the arms are used as levers to increase the lateral stretch. To avoid this keep the ankle, knee and hip in alignment.
Care must be taken with the shoulder joint in postures where there is a need to reach the opposite foot
with the hand (Parivrtta Janu Sirsasana). To avoid this keep the extended arm in alignment with the torso. Risks of intervertebral compression are minimised by working with the inhale to lengthen the spine.
If an acute spine injury is present and a disc/s is/are swollen or injured it is not advised to over rotate in the lateral flexion.
Some specific CI’s are:-
- Spinal conditions, such as prolapsed disc, muscles soreness/tightness, scoliosis, sciatica, piriformis syndrome
- Neck conditions:- keep neck supported and determine the most appropriate Drishti for each individual
- Knee complaints:- use blankets
- Acute digestive dysfunction
- Nervous conditions, depressions, heart conditions
- Hip conditions such as SIJ
- Parts of the body that have become tight to support injuries in others
- High blood pressure for stronger lateral flexion postures due to intra-abdominal pressure
How to care for the spine during lateral flexion:-
Always move in and out of the stretch slowly whilst incorporating Ujjayi breath. Always move out of the posture the same way you have directed a student to move in
Have the support of the transverse abdominus to take the weight off the lumbar spine
Ensure that the students are not ‘puffing up the chest and flaring the ribs and this may cause tightness of the spinal muscles that you are aiming release
In order to alleviate pressure on the lumbar spine when coming out of the posture, encourage the student to scoop the transverse abdominus (lower abdominals) towards the spine and slightly round your spine into a C shaped curve
Energy Anatomy of Lateral Flexing
- As the torso is activated in lateral flexion the energy anatomy of the lungs, kidneys, heart, digestive organs including the liver and gall bladder are rebalanced as well as compression of the spleen and pancreas, lungs and organs of reproduction
- Chakras and Nadis:- through spinal flexion, all 7 chakras and the 72,000 nadis are activated
- Stability created from standing postures, earthed grounded, balance between standing and firm foundation and freeing the upper body with lightness
Props Used
One way to work with lateral flexion postures for this with lumbar spine injury is to use a bolster or blanket. Ask the student to sit on the right buttock on the floor, with legs folded to the left beside her. Pull the long side of a bolster (flat on the floor) in beside the right hip, and have her lie sideways over the bolster so the right side, between the waist and armpit, will be supported by the bolster. (It’s important to support the weight of the torso so the side muscles are relaxing, not contracting.)
Bend the lower arm (which supports the head) and leg while stretching the top arm and leg out in line with the torso, as though the spine of the body, top leg, and arm were lined up against a wall. In this position, the pelvis naturally tips to the right and the left waist and ribs are gently lengthening. This gentle stretch is an excellent one to teach to your stiff or injured students.
As your students work toward increasing their side-body flexibility, have them continue practicing poses to improve their adductor and hamstring flexibility. They can accomplish this without risking lower-spine strain or injury in poses such as Supta Padangusthasana (Reclining Big Toe Pose) and Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose), with their top foot supported on a
chair or ledge.
Flushing and Compression
Compression is when the organs are compressed therefor stimulated and flushing is when we twist for example… when we twist we flush out the area with fresh blood and move lymph fluid.
Sacred Texts
The Hatha Yoga Pradipika
The Hatha Yoga Pradipika was written in the 15th Century by Swami Svatmarama, a disciple of Swami Gorakhnath. It is the oldest surviving text on Hatha Yoga and a classic Sanskrit manual. The content of the text was derived from a combination of older Sanskrit texts and Svatmarama’s personal yogic experiences.
The text was written in 15th century CE. Many modern English translations of the text are available.
The book consists of four Upadeśas (chapters) and 389 stanzas which include information about asanas, pranayama, chakras, kundalini, bandhas, kriyas, shakti, nadis and mudras among other topics. It runs in the line of Hindu yoga (to distinguish from Buddhist and Jain yoga) and is dedicated to Lord Adinatha, aname for Lord Shiva (the Hindu god of destruction and renewal), who is believed to have im-parted the secret of Hatha Yoga to his divine consort Parvati.
Shiva Samhita
Shiva Samhita or Shiva’s Compendium is written in a way that it is addressed by the God Shiva to his con-
sort Parvati. The author of the text is unknown. The Siva Samhita, written in the 17th or 18th century, is considered to be a comprehensive treatise on hatha yoga. It includes 645 stanzas set into five chap-
ters and included a large proportion of philosophical information.
The Shiva Samhita includes topics such as:
- Asana – naming 84 different asana while providing detail of only four asana.
- Prana – describes five (5) different types of prana and ways to regulate prana.
- Mudras (seals) – of which it describes 11 that are useful in yoga
- Meditation
- Nadis
- Teacher / student relationship.
- Bandha (locks)
- Obstacles to Yoga
- Higher states of Yoga
The Vedas
History of the Vedas
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Principle texts to emerge were the Vedas, the oldest form of Sanskrit literature. The age of the Vedas
is still debated. Archaeological evidence dates them back to 3000-2000 years old. Others say 1700- 1100 years old. The Vedic era declined in India around 500BC. It spans the late Bronze and Iron Age. ‘Veda’ means knowledge or wisdom derived from the root ‘vid’ which means to know. The Ve-
das are considered ‘apauruseya’ ‘not of human agency’.
The content was revealed to the Rishis as mantras (seers who dedicated themselves to the discov ery of the truth). This process of discovery is known as ‘sruti’, meaning heard. The passing on via oral tradition is known as ‘smriti’, meaning to remember. This ‘method’ is known as ‘guru shisyaparampara’, a tradition deeply respected in India. Eg. Hatha yoga began with Krishnamacharya Desikachar/Iyengar/Pattabhi Jois/Indra Devi then you have the thousands of yoga teachers all around the world like Simon Borg Olivier.
There are four broad divisions of the Vedas;
- Samhita
- Brahmana
- Aranyaka
- Upanisad
The Four Vedas; were written in the following order;
Rig Veda
Yajur Veda
Sama Veda
Atharva Veda
Rig Veda
The Oldest Veda on which all other Vedas are based. Astronomical references and recent archaeological
finds date it as before 4000BC perhaps as early as 12,000BC. Modern scholars date it 1500BC. It is a sacred collection of Vedic Sanskrit hymns of which there are approximately 1,028 and verses 10,500. It contains several mythological and poetical accounts of the origin of the world, hymns praising the gods and ancient prayers for life and prosperity.
Yajur Veda – the book of ritual
The purpose of this veda was practical in nature in that it described the action to accompany each mantra for the sacrifice. It has approximately 1,984 verses which provided the chants and sacrificial formulas used by the priests.
Sama Veda - the book of song - This Veda provided the priest or Saamans with chants and melodies to be used for devotion, contemplation and worship. There are 1,549 verses which have al-most all been taken from the Rig Veda. The verses have how-ever been changed and adapted from those in the Rig Veda so that they can be used for singing.
Atharva Veda
The Atharva Veda is considered to differ from the others as it combines both Vedic and tantric tradi-tions. There are approximately 6,000 verses within this Veda which provide chants and pray-ers that are thought to help you avoid calamity and disease; the earliest In-dian text which deals with medicine. It also makes some important and profound philosophical obser-vations.
The Yugas
Yugas are eras within Hindu chronology of which there are four (4) as follows:
- Satya Yuga an age where virtue reigns supreme and will last for 1,728,000 years.
- Treta Yuga where virtue predominates, however there is a level of sin and will last for 1,296,000 years.
- Dwapar Yuga where there are equal levels of virtue and sin and will last for 864,000 years.
- Kali Yuga where sin predominates, however there is a level of virtue and will last for 432,000. It is believed that we are currently in Kali yuga.
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Mahabharata
The Mahabharata, a sanskrit epic, is a part of Hindu ‘history’ and very much a part of Indian culture today. It is considered a treasure trove of information on topics such as mythology, religion, philosophy, ethics, customs, kings and sages.
The Mahabharata is sometimes called the ‘Fifth Veda’ or ‘Krishna’s Veda’ and includes 18 books or parvan.
The text describes the Kurukshetra War between the Kauravas and the Pandavas and their fates. The Maha-
bharata also contains information of a devotional nature including the four ‘goals of life’
- Dharma – right action.
- Artha – purpose.
- Kama – pleasure.
- Moksha – liberation.
The epic includes a large amount of Yogic philosophy, including tales that are both interesting and instructive. These tales are based on many characters, some of whom are Yogis.
With approximately 1.8 million words, it is a lengthy text which by some has been compared in importance to that of the bible, Shakespeare’s works, Homer’s works and the Qua’an. The writing of the text is attributed to Vyasa who is also a character in the epic.
An Overview of the Story
The story revolves around the struggle for the throne of the kingdom ruled by the Kuru clan and two branches of the family, the Kauravas (100) and the Pandavas (5). The bat-
tle for the throne leads to the war of Kurukshetra where the Pandavas are ultimately successful. The story of the battle includes complex themes such as kinship, friendship, family loyalty and duty.
The story ends with the death of Krisna, an incarnation of Vishnu and marks the descent into Kali Yuga. The history of the Kurukshetra war is not clear, however it is estimated to have occurred during the Iron Age
Bhagavad Gita
The Bhagavad Gita, also known as the ‘Gita’ means the ‘Song of the Lord’. It contains 700 verses taken from the Mahabharata. It is often referred to as the ‘manual for mankind’ and has been lauded by people such as Mahatma Gandhi, Aldous Huxley, Albert Einstein and Carl Jung to name a few. It was translated into English in 1785.
It is a conversation between Lord Krisna (revered as a manifestation of God, he also represents the em-
bodied form of spirit) and Prince Arjuna. On the eve of a great battle, the warrior Ar-
juna faces off against relatives and friends in a battle for his kingdom. Conflicted about whether it is right to fight, he turns to Krisna for advice. Krisna coaches him in the princi-
ple of yoga in action. His final teaching is “take refuge in me”.
The significance of having a war to fight are the challenges that come which we have to face in our every-
day lives. It is not an ordinary tale of battle, it is a battle between good and evil, light and dark-
ness, a story of conflict within relationships, within oneself.
It begins with the word dharma and ends with the word mama. Together they mean ‘my dharma’, my essen-
tial nature. This phrase indicates the prime message of the Gita, that the ultimate purpose of life is to realize one’s essential nature. It is crammed with philosophical and practical significance.
The theme of the Gita is that an individual’s friend and enemy lie within him. They represent the higher spiritual aspirations and the lower sensual desires. You are advised to conquer your desires and regain your lost glory. Your glory is your essential nature. Your essential nature is the supreme Self within. Not the body, mind or intellect.
The paths of Karma, Bhakti and Gnana yoga are explained thoroughly and are given as the means of living every moment in the presence of the Divine. Chapter XII defines the 35 qualities of a Bhakta/devotee of God and chapter XIII the 20 qualities of a Gnani/wise one, elucidating the values which are extremely useful in our practical daily sadhana.
Ramayana
The Ramayana is an ancient peom written in sanskrit, ascribed to the Hindu sage Valmiki (India’s firstpoet). He was a man well established in the Ultimate Reality, who was expressing through his work, pure
Advaita Philosophy, the content of the Upanisads.
Along with the Mahabharata, the Ramayana is one of the two great epics in ancient Indian litera-
ture. The glory of the poem is that the ideal states of living are expressed, the ideal brother, son, king, enemy, friend and the ideal man living in society.
It consists of Seven books with 24,000 verses and 500 songs. It is written in a 32 syllable meter called anustubh. It expresses the teachings of the ancient Hindu sages by presenting the teachings as narra-
tive allegory that includes philosophical and devotional aspects.
The Ramayana is the story of Rama, an incarna-
tion of the Hindu god Vishnu and his wife Sita who is abducted by a demon king, Ravana. It explores aspects of human existence and concepts of ‘dharma’ which means duty, right-
eous path, that which is established and firm.
Ramayana is often translated as the ‘souls journey’. ‘Rama’ is that which revels in every one of us, the pure light of Consciousness, Atman. Ayana means advancing, going.
Ayodhya is the kingdom where Rama was born and in sanskrit it literally means where there is no conflict. Where there is self control, there is no conflict.
Rama’s father, Dasaratha has conquered all ten Indriyas (five organs of perception, gnana indri-
yas and five organs of action karma indriyas). The significance, this spiritual essence can be re-
vealed only when these are conquered. Rama represents the Self, the Sakshi, witness.
Sita represents the mind. She was found while her father was ploughing the land. She has no cause.
Rama and Sita are married – the Self gets wedded to the mind and the I/separation cannot remain in Ayodhya. So long as Sita was looking ‘up to’ Rama, she was devoted to Rama she never found any difference between Ayodha and the jungle. The mo-
ment she looked at the golden deer, this signifies the mind becoming extrovert, looking away from the Self.
In Summary;
The Ramayana exists at various levels: firstly it has the religious connotation but goes much beyond it. The story was told to groups of people in the family, village and in satsangs. It was also performed on the stage with drama, music and dance. It was a kind of instructional material that sets moral standards for human behaviour at different strata of society under varying circumstances, and demonstrates ideal relationships within the family. It also integrates Rama’s entourage with the ani-
mal kingdom in the form of an army of monkeys under that eternal loyalist Bhakta Hanuman, who assumes superman proportions. Ramayana is a link for Hindus all over the world – even the poor indentured labour sent to Mauritius and Fiji carried something of the Ramayana with them, while they had no other worldly possession to take with them. It has perma-
nence – it is relevant at all times, in all places and in all ages. It teaches: importance of duty, correct behaviour, parental reverence, piety, friendship, justice, governance, peaceful co-existence between all God’s creatures, the respect and need to preserve the ecological balance and natural order of things. The epic’s appeal lies in the human frailties it ex-
plores.
It is finally the victory of good over evil. It is the viability of the utopian concept of ‘Rama Rajya”, in which Rama, the perfect and just king ruled over a happy kingdom, free from want and war”.
The yoga posture Hanumasana is named after the God Hanuman.
The story goes that Laksmana, Ra-ma’s brother is injured during the battle with Ravana’s armies and the only cure is the juice from a specific herb that grows only in the Himalayas. With one single leap, Hanuman is said to have crossed the sea and brought the mountain top upon which this small herb
grew. As a result, Lakshmana’s life was saved.
‘Everything that is done should be done in the light of the Divine. One’s whole life must become a continual Yoga’.
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Puranas
The Puranas are religious texts that include narratives on many things from the history of the uni-
verse, cosmology, philosophy, geography, kings, heroes and sages. They are considered important
religious text within the Hindu religion and are believed to extend back to the times of the Vedas.
The texts normally take the form of stories as if they are being related by one person to another. The
stories often focus on a particular deity. Having been written in the form of stories, they are often called
an ‘age-old’ narrative where ‘Purana’ means ancient.
Traditionally the stories of the Puranas were spread by Brahmin scholars while on their trav-
els. As they would travel, they would settle in a chosen temple for a couple of weeks reciting sto-
ries from the Puranas. As a result of this the Puranas were important to the ‘common person’. It is in-
teresting to note that while many Hindus no longer remember the myths and stories of the Ve-
das, they will know the legends of the Puranas.
As the Puranas originally existed in oral form, it is difficult to date their origin. It is be-
lieved that they were written all over India, however it is Vyasa, who is responsible for the Mahabha-
rata that is considered to have compiled the Puranas. Early references to the Pura-
nas have been found in the Chandogya Upanishad and the Brihadaranyaka Upanishad. In some cir-
cles, the Puranas are referred to as the ‘fifth
veda’.
The Puranas are considered to have five topics called the Pancha Lakshana. These five topics are:
- Sarga - the creation of the universe.
- Pratisarga - secondary creations, mostly recreations after dissolution.
- Vamśa - genealogy of the gods and sages.
- Manvañtara -the creation of the human race and the first human be-
ings. The epoch of the Manu’s rule, 71
celestial Yu-
gas or 308,448,000 years.
- Vamśānucaritam - the histories of the patriarchs of the lunar and solar dynasties.
Of the Puranas, eighteen (18) of the texts are considered to be the most important. These are called the
Mahapuranas.
Yoga Sutras of Patanjali
Patanjali, who is considered to have been an evolved soul (Svayambhu) is estimated to have lived
between 500 and 200 B.C.
Patanjali has been attributed with three (3) great historic works:
- The Mahabhasya a work on grammar and the cultivation of the correct language.
- Charakapratisanskrita, his book on medicine i.e. ayurveda
- The Yoga Sutras
Moksha Academy of Yoga Vinyasa Yoga Teacher Training Course
Introduction to the Sacred Texts of Yoga
In this text Patanjali describes ways to overcome afflictions that we suffer on a daily basis and the
fluctuations of our minds thereby helping in our development of spirit. He laid down a system
exploring the full nature of the Self. This system helps you find that within your own Being.
They cover all aspects of yoga from a code of conduct through to a vision of the true Self.
On a practical level, comprehending and understanding them transforms oneself into a balanced, self-suffi-
cient and peaceful person. In the absolute sense you are united with your Godhead within.
Some schools of thought attribute Patanjali with identifying all of the teachings about the mind from the
Vedas and presenting them within the Yoga Sutras. They comprise 196 aphorisms or ‘sutras’, san-
skrit for ‘thread’ and implies that each verse carries a continuous theme linking each sutra to the next.
Written in Devangari script each sutra has been concisely and precisely worded to convey the
authors meaning. The sutras move from one to the next with clear logic and the use of San-
skrit words which have exact meanings. This is intended to minimize confusion and misunderstand-
ing.
He also puts forward the idea there are four paths; Karma, Bhakti, Gnana and Kriya yoga which all lead to the
divine. If we are able to pursue these in accordance with our inner constitution we will reach our
innermost Being.
The Yoga sutras are divided into four (4) chapters known as padas.
- Samadhi Pada
- Sadhana Pada
- Vibhuti Pada
- Kaivalya Pada
Samadhi Pada
Samadhi Pada consists of 51 verses and it is this pada that defines yoga and introduces the concept of con-
sciousness (citta vrtti). It is the fluctuations of consciousness that we must overcome to achieve Samadhi
(Self realization).
To achieve Samadhi, (the final stage at which union with the divine is reached), Patanjali describes
those fluctuations which disturb our consciousness. It is the mind in all other states besides still-
ness. He also provides ways in which these fluctuations can be overcome.
Sadhana Pada
Sadhana Pada (one’s spiritual practice) consists of 55 versus. In this pada, the Kleshas (afflictions) are intro-
duced. Avidya, the root and source of all afflictions is our spiritual igno-
rance. The other four kleshas are egoism, attachment, aversion and clinging to life.
It is also in this chapter the Ashtanga Yoga system (the eight fold path) is first presented as a way to over-
come the kleshas (covered in a subsequent lecture).
Vibhuti Pada
Vibhuti Pada (glorious attributes of the Divine) consists of 56 verses. In this pada, the final 3 stages of
Ashtanga yoga (the eight fold path) are presented. This pada also describes the siddhis or supernatural
powers that one may acquire based on mastery of the practices presented in the Yoga Sutras so far.
Kaivalya Pada
Kaivalya Pada, the fourth and final chapter in the Yoga Sutras contains 34 verses and dis-
cusses the path to kaivalya (eternal emancipation/freedom).
As stated by B.K.S Iyengar, “yogic practices lead to a spiritual life; nonyogic ac-
tions bind one to the world.”
Raja and Ashtanga Yoga1718
Patanjali’s yoga is often associated with both Raja yoga and Ashtanga Yoga.
Raja yoga, the ‘royal path’ of yoga is associated with the mind and is concerned with the exploration of
the inner world. It is the science of mental discipline that describes methods of allow-
ing the mind to be one-pointed and it therefore encompasses all levels of consciousness includ-
ing the conscious, subconscious and unconscious layers of being.
Raja yoga preceded Hatha Yoga by a number of centuries and many of the well known treatises on hatha
yoga were not completed until the 14th Century or later. Many of these works refer to Patanjali’s Yoga Sutras
The yoga sutras describe a system of yoga involving eight (8) stages or limbs and includes the following
stages;
Summary of the Key Texts of Yoga
Summary of the Key Texts of Yoga
Below is a summary of the key texts of yoga in approximate chronological order. The dates mentioned are based on the written form of the texts. Earlier versions of the texts existed, but were handed down ver-
bally and not in written form.
Text Approximate Date
Rig Veda 1700 – 1100 BC (3000-2000BC)
Sama Veda 1700 BC and later
Yajur Veda 1400 – 1000 BC
Artharva Veda 1200 – 1000 BC
Upanishads 1200 – 500 BC
Ramayama 5th -4th century BC
Mahabharata 5th -4th century BC
Bhagavad Gita 100 BC – 300 AD
Puranas 3rd – 16th century AD
Yoga Sutras of Patanjali 100 – 500 AD
Hatha Yoga Pradipika 15th century AD
Gheranda Samhita Late 17th century AD
Shiva Samhita 17th or 18th century AD
Classic Texts of Hatha Yoga.
There are considered to be three classic Hatha Yoga texts.
- Gheranda Samhita
- Hatha Yoga Pradipika
- Shiva Samhita
What are the meanings of each Chakra (Colour, meaning, Sanskrit)
ENDOCRINE CHAKRA INTEGRATED FUNCTION
7th (White) Spirituality
Pineal Gland 7th Crown Lymphatic system, body clock, fear of death/faith, inspiration, selfless service
6th (Indigo) Intuition and Wisdom
Pituitary Gland 6th Brow Soul realization, wisdom, peace of mind, conscious living
5th (Blue) Communication
Thyroid, Parathyroid & the Hypothalamus - 5th Throat Power of spoken word, creative expression, devotion to self, suffocation of life, involuntary systems (breathing, heart rate)
4th (Green/Pink) Love and Relationships
Thymus Gland 4th Heart Slow to mature, fear of rejection, self-acceptance, constant evolution, bridge between dualities, creator of own world, Understanding, group consciousness, being at one with all
3rd (Yellow) Personal Power
Pancreas & Adrenals 3rd Solar plexus Change, moodiness, personal power, authority, self-control,
transformation, awakening, material world, mastery of physical world, over indulgence, fight/flight
2nd (Orange) Emotional Balance Sexuality
Ovaries/testes 2nd Sacral Give/receive, movement, family, in/tolerance, harmony within a group
1st (Red) Root Chakra - Survival and Physical needs
What are the main Glands of the Endocrine System
The major glands that make up the human endocrine system include the:
Hypothalamus. IVERSIONS
Due to the location of the hypothalamus almost all inversions benefit asana such as Sirsasana (headstand), Sasangasana (rabbit pose) Matsyasana (fish pose), Adho Mukha Svanasana (downward facing dog), Prasarita Padottanasana (wide leg standing forward bend), Adho Mukha Vrksasana (hand stand), Nagasana elephant pose), Vrschikasana (scorpion pose), Salamba Savangasana (supported shoulder stand), Halasana (plough pose), Karnapidasana (ear pressing or deaf man’s pose).
Pranayama for the Hypothalamus would include Kapalabhati and Nadi Shodhana as well as Jalandhara
Bandha, and Yoga Nidra which also benefit the Hypothalamus.
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Pituitary gland. INVERSIONS
These would be the same for the hypothalamus however, would also include, Makarasana (crocodile pose), Balasana (pose of the child), Eka Pada Raja Kapotasana (full expression of one foot king pigeon pose), Upavistha Konasana (wide leg seated forward bend).
Brahmari and Nadi Shodhana Pranayama also stimulate the pituitary gland.
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Pineal Gland - INVERSIONS
Asana and Pranayama would be the same for the hypothalamus and pituitary gland but would also
include our standing and seated forward bends. Other practices would also include, chanting of mantra and japa, and kriyas such as Trataka
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Thyroid.
Asana for the thyroid gland include postures that compress and open the thyroid including yet not limited to Halasana, Salamba Savangasana, Padma Savangasana, Setu Bandha Savangasana, Karnapidasana, Matsyasana. Jalandhara bandha also activate through the thyroid by compressing this gland into the cervical vertebrae.
Ujjayi breath works to stimulate the thyroid gland and rebalance the thyroid hormones.
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Parathyroid. - SAME AS THYROID - due to location
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Thymus glands.
All postures that compress the sternum into the thymus gland increase the function of this endocrine gland. Asana would include Bhujangasana, Ustrasana, Salamba Savangasana, Kapotasana, Matsyasana, Paripurna Navasana, Navasana, Dhanurasana, Urdhva Dhanurasana, Setu Bandha Savangasana.
Postures that benefit the thymus gland also include postures that supports the lymphatic system such as inversions and postures that squeeze and increase circulation to the groin and armpits
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Adrenal
Yogasana, Kriya and Pranayama for the Adrenals
Asana that stimulate and massage the adrenals include Halasana, Bhujangasana, Dhanurasana, Ustrasana,
Salabhasana, Urdhva Dhanurasana. As the adrenals work with the sympathetic nervous system, postures that are restorative and more relaxing to the body would also benefit the adrenals such as the forward bending series including Paschimottanasana, Janu Sirsasana, and Prasarita Padottanasana. Seated and supine twists also nourish the adrenal glands including Jathara Parivrttasana, Ardha Matsyendrasana and Bharadvajasana.
Bandha
Mula and Uddiyana Bandha in synergy with the breath both aim to support the adrenals during asana practice. Uddiyana bandhas has a specific tonic effect for the water/fire region and especially so for the
prostate/ovaries, adrenals, assimilation (lower small intestines), upper lumbar, and kidneys.
Pranayama All pranayama practices that relax the sympathetic nervous system in turn work systemically torebalance the adrenals glands. These practices include Samavritti, Nadi Shodhana, Full Yoga Breath,
Brahmari and Ujjayi.
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Reproductive Organs -
Yogasana, Kriya and Pranayama for the Gonads
Asana that increase circulation of oxygenated blood to the gonads are said to maintain health in the male and reproductive systems. This also includes hip openers such as Baddha Konasana, Upavistha Konasana, Supta Baddha Konasana, Vajrasana, Supta Virasana, Balasana, Paschimottanasana, Janu Sirsasana and Prasarita Padottanasana. As we know that the reproductive systems are compromised during times of stress or high sympathetic function, all postures that relax and restore the whole body from a physiological point of view.
Twisting postures also act as a squeeze and soak function to the digestive organs and liver. As we already know, all hormones pass through the liver and therefore by improving the function of the liver and digestion we also increase the health and vitality of the reproductive glands.
Mula and Uddiyana bandha also aim to increase circulation of oxygenated blood to these organs as well as increasing the tonicity of the muscles that support these organs.
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Pancreas
Asanas that supports the pancreas include all the standing, supine and seated spine twists as they increase the blood supply, oxygen supply to the organs increasing the efficiency and functioning of this organ. Vajrasana and Virasana are also the only two postures that can practice directly after eating due to
their stimulative effects on the whole digestive system via the vagus nerve.
Spine twists massage the digestion system including the pancreas that produces and regulates insulin in the blood and therefore may support students with diabetes type I and/or type II. Research studies are showing that insulin levels are decreased after Yogasana
Pranayama that increases the function of the pancreas also have a direct relaxing and calming effect on the nervous system which reduces stress levels, helping to regulate insulin production. Bhramari and Bhastrika both have a calming effect on the brain and nervous system. Bhastrika and Kapalabhati
Pranayama is revitalizing which in turn increases oxygen levels and reduces carbon dioxide levels in the blood. These pranayama practices increase the strength and tone of the abdominal muscles and diaphragm which in turn increases compression on the internal organs, particularly the pancreas. Mula and Uddiyana bandha also have a stimulative effect on the pancreas and digestive function as a
whole.
How is the Endocrine System related to the Nervous System?
How is the Endocrine System related to the Nervous System?
The nervous and endocrine systems are related in three main areas, structure, chemical, and function.
The endocrine and nervous system work parallel with each other and in conjunction, function in maintaining homeostasis, development and reproduction. Both systems are the communication links of the body and aid the body’s life systems to function correctly and in relation to each other.
Structurally many of the endocrine systems glands and tissues are rooted in the nervous system, Such glands as the hypothalamus and posterior pituitary are examples of nerve tissues that influence the function of a gland and it’s secretion of hormones. Not only does the hypothalamus secrete hormones into the bloodstream, but it regulates the release of hormones in the posterior pituitary gland.
Chemically both the endocrine and nervous system communicate by means of the same transmitters but
use them in different ways. An example of this can be seen in the use of Norepinephrine.
Norepinephrine functions as a neurotransmitter in the nervous system and as an adrenal hormone in the
endocrine system.
Functionally the nervous and endocrine systems work hand in hand, acting in communicating and driving hormonal changes. They work in maintaining homeostasis and respond to changes inside and outside the body. Besides functioning in similar manners they work in conjunction.
An example of this can be seen in a mother’s release of milk. When a baby sucks the nipple of its mother, sensory cells in the nipple sends signals to the hypothalamus, which then responds by releasing oxytocin from the posterior pituitary. The oxytocin is released into the bloodstream where it moves to its’ target cell, a mammary gland. The mammary gland then responds to the hormones signal by releasing milk through the nipple. Besides working in conjunction with each other, both systems affect one another.
The adrenal medulla is under control of the nerve cells, but the nervous systems development is under the control of the endocrine system.
The endocrine system mediates the intimate relationship of body and mind, emotions such as fear or rage, love or grief; both reflect hormonal activity and influence it strongly.
What are the 4 Vedic Texts
The Samhitas (Sanskrit saṃhitā, “collection”), are collections of metric texts (“mantras”).
There are four “Vedic” Samhitas:
Rig-Veda, -
Sama-Veda -
Yajur-Veda, -
Atharva-Veda -
The four parts of each Veda
SAMHITA – A collection of hymns and mantras of each Veda
BRAHMANA – The second of the four parts of each Veda, brahmanas are rules for pandits, priests with instructions for rituals, sacrifices and yagyas addressed to deities. They contain very interesting and inspiring stories, deep philosophical discussions and details about Yagyas.
ARANAKAS - (derived from the word aranya = forest) “Forest debates”. Aranyakas are the third part of each of the Vedas. These texts contain esoteric, mystical knowledge, mostly focused on the inner meaning and effect of the Vedic ceremonies.
UPANISHADS - Upanishad literally means “To sit at the Master’s feet and listen to His words or teachings.” The Upanishads form the philosophical and spiritual essence of the Vedas and transmit the highest knowledge about God, the soul and the world, as well as about the importance of ceremonies and sacrifices. They are mostly written in the form of a conversation between a disciple and his teacher (questions and answers).
What is the function of the thoracic duct
The thoracic duct, or the left lymphatic duct, is the largest of the body’s lymphatic ducts. It collects almost all of the lymph that circulates throughout the body (the remainder is collected by the right thoracic duct); from there, the lymph flows back into the bloodstream. The thoracic duct is a structure roughly sixteen inches long located in the mediastinum of the pleural cavity which drains lymph fluid from everywhere except the upper right quarter of the body above the diaphragm and down the midline (this is collected by the right lymphatic duct).
The thoracic duct is the largest lymphatic vessel within the human body, and plays a key role in the lymphatic system. It is also called the left lymphatic duct or the alimentary duct. A large portion of the body’s lymph is collected by this duct and then drained into the bloodstream near the brachiocephalic vein between the internal jugular and the left subclavian veins.
It transports up to four litres of lymphatic fluid each day. This process is primarily caused by the breathing action and is assisted by the smooth muscle of the duct.
Learn the Following Postures
Lateral Flexion
Utthita Trikonasana Extended Triangle Pose
Utthita Parsvakonasana Extended lateral angle pose
Parivrtta Parsvakonasana Revolved lateral angle pose
Ardha Chandrasana Half-moon pose
Viparita Virabhadrasana Reverse Warrior
Parsva Vrksasana Side Bending Tree
Parivrtta Janu Sirsasana Revolving Head to Knee Pose
Parighasana Gate Pose
Back Bends
Urdhva Dhanurasana Upward facing Bow or Wheel Bhujangasana Cobra Salabhasana Locust Ustrasana Camel Urdhva Mukha Svanasana Upward Facing Dog Dhanurasana Bow Salamba Sarvangasana Supported Bridge
Makrasana - Crocodile Bitilasana Cat/Cow Matsyasana Lord of the fish Dwi Pada Pitham or Setu Bandha Savangasana Bridge Chatus Pitham Table Top Spinx Spinx
Forward Bends
Baddha Konasana Bound Angle Pose
Uttansana Intense Standing Forward Bend
Uttitha Trokonasana Extended Triangle Pose
Uttitha Parsvakonasana Extended Side Angle Pose
Virabhadrasana I, II, III Warrior I, II, III
Purvottanasana Upward Plank
Supta Padangustasana Reclining hand-to-big-toe pose
Paschimottanasana Intense stretch to the west
Upavistha Konasana Wide Angle Seated forward bend
Prasarita Padottanasana Wide Legged forward bend
Utthita Trikonasana Extended Triangle
Ardha Uttanasana Standing Half Forward Bend
Balasana Child’s Pose
Apanasana Supine Knees-to-Chest Pose
Janu Sirsasana Head to Knee Pose
Parivrtta Janu Sirsasana Revolving Head to Knee Pose
Eka Pada Rajakapotasana King Pigeon Pose
Ardha Baddha Padma Paschimottanasana Half Bound Lotus Forward Bends
Ubhaya Padangusthasana Both feet Big Toe Pose
Dandasana Staff Pose
Trianga Mukhaikapada Paschimottanasana
Three Limbs Face one foot Pose
Paripurna Navasana Boat Pose
Kurmasana Turtle Pose
Upavista Konasana Wide Angle Leg STretch
Utthita Padangusthasana Hand to big toe pose
Purvottanasana Intense Side Stretch Pose
Prasarita Padottanasana A,B,C,D Spread Feet Intense Stretch Pose
Padangusthasana Big Toe Poe
Pada Hastasana Foot to hand Pose
Marichyasana III Sage Marichi III Pose
Supta Baddha Konasana Reclining Bound Angle Pose
Inversion
Sarvangasana Supported Shoulder Stand
Halasana Plough
Viparita Karani Upside Down Seal
Surya Namaskar Lecture
Tadasana Mountain
Urdvha Tadasana or Hasta Tadasana Upward Salute
Uttansana Intense Standing Forward Bend
Chaturanga Dandasana Four Limbed Staff Pose
Adho Mukha Svanasana Downward Facing Dog
Utkatasana Chair/ Fierce Pose
Virabhadrasana I Warrior I
What is the meaning of, purpose and significance of Nada Yoga including Sanskrit translation
Nada Yoga
Nada Yoga means “union through sound.” It is the ancient spiritual art and science of inner transformation through sound and tone.
In Nada Yoga, we learn that the source of the sound may be external or internal. The sound may be “gross” or “subtle.” That is, it may be “struck” out loud (Sanskrit: “ahat”), as from a voice or musical instrument; or “un struck” and outwardly silent (Sanskrit: “anahat”), arising inwardly as from the subtle
currents of energy or prana moving throughout the body.
With consistent practice, concentration on carefully selected outer or “struck” sounds will enable the mind to become still & calm. At this point you may begin to become aware of the subtle inner “unstruck” sounds. You might perceive inner sounds that are actually the sounds of your own body: blood pumping, or the electrical energy of nerves and inner ear. Other, deeper, sounds are the “sounds behind the audible sound.” It is into this deeper realm that Nada yoga can take you. Some traditions tell us that this subtle, inner sound originates in the “heart chakra of the subtle body,” considered the center of unstruck sound.
In Nada yoga you concentrate on these finer and deeper sounds, moving from outer to inner realm, moving awareness from outer to inner sounds (Sanskrit: “nadam”), while all the time gently easing your mind into relaxed concentration and focus. This is a highly enjoyable form of meditation and it’s relatively effortless: as you meditate, your entire being, every cell and atom and part of you, is being purified and balanced by the sounds that you are focusing on. Remember, whatever you pay attention to, you become. “Where you put your treasure, there you shall also find your heart.” Therefore it is very
important that you choose positive and enlightening music and sounds for this style of meditation.
One easy way to begin a practice of Nada Yoga is to start with beautiful music. You must choose music which sustains a level mood: calming, quiet, maintaining an even loudness and emotion. Whatever you choose, it must be instrumental music - no voices. Voices and words are too “specific” and distracting.
What is Kirtan and Mantra?
Kirtan and Chanting
Kirtan in Sanskrit means to repeat and is call-and-response chanting performed in India’s devotional traditions. A person performing kirtan is known as a kirtankar. Kirtan practice involves chanting hymns or mantras to the accompaniment of instruments such as the harmonium.
Yogic Chanting
Chanting mantras is the yoga of sound. Chanting has been used for centuries as an aid to those who seek
to communicate with the Divine Spirit within themselves and the universe. Chanting has the effect of raising the level of vibration of the individual practicing the chant, and it can help the practitioner to be filled with peace, and feel calm and centered.
Mantra – Instrument of Thought
A mantra is a sound, syllable, word, or group of words that are considered capable of “creating spiritual transformation”. Their use and type varies according to the school and philosophy associated with the mantra.
The Sanskrit word mantra also mantram consists of the root man- “to think” (also in manas “mind”) and the suffix -tra, designating tools or instruments, hence a literal translation would be “instrument of thought”. Mantras were originally conceived in the Vedas. Most mantras follow the written pattern of two line “slokas” although they are often found in single line or even single word form.
why we chant Om? What is the current research on Chanting and what are the holistic benefits of chanting
Om is a mantra, or vibration, that is traditionally chanted at the beginning and end of yoga sessions. Coming from Hinduism and Yoga, the mantra is considered to have high spiritual and creative power but despite this, it is a mantra that can be recited by anyone. It’s both a sound and a symbol rich in meaning and depth and when pronounced correctly it is actually AUM.
Aum actually consists of four syllables: A, U, M, and the silent syllable.
The first syllable is A, pronounced as a prolonged “awe.” The sound starts at the back of your throat and you stretch it out. You will start feeling your solar plexus and chest vibrating.
The second syllable is U, pronounced as a prolonged “oo,” with the sound gradually rolling forward along your upper palate. You’ll feel your throat vibrate.
The third syllable is M, pronounced as a prolonged “mmmm” with your front teeth gently touching. You will now start to feel the top of your vibrate.
The last syllable is the deep silence of the Infinite. As intelligence rises from the deep silence, you have to merge your chant from the ‘M’ to the deep silence.
Symbolically the three letters embody the divine energy (Shakti) and it’s 3 main characteristics: (1) creation, (2) preservation and (3) liberation.
Why do we chant it?
Everything in the universe is pulsating and vibrating – nothing is really standing still! The sound Om, when chanted, vibrates at the frequency of 432 Hz, which is the same vibrational frequency found throughout everything in nature.
As such AUM is the basic sound of the universe; so by chanting it we are symbolically and physically tuning in to that sound and acknowledging our connection to all other living beings, nature and the universe.
In addition the vibrations and rhythmic pronunciation also have a physical affect on the body by slowing down the nervous system and calming the mind similar to meditation. When the mind is relaxed, your blood pressure decreases and ultimately the health of your heart improves.
Finally it is also a way to delineate the time of our practice from the rest of our day and signify that this is a special time in which to care for ourselves and practice being mindful
All in all, beginning and/or ending your yoga practicing with AUM helps to connects us to our practice in a deeper way than just with physical postures.
What is Japa
Mantra Japa
Mantra Japa was a concept of the Vedic sages that incorporates mantras as one of the main forms of Puja,
or worship, whose ultimate end is seen as Moksha/Liberation. Essentially, Mantra Japa means repetition of mantra, and it has become an established practice of all Hindu streams, from the various styles of
Yoga to Tantra. It involves repetition of a mantra over and over again, usually in cycles of auspicious numbers (in multiples of three), the most popular being 108. For this reason, Hindu malas (bead necklaces) developed, containing 108 beads and a head bead (sometimes referred to as the ‘meru’, or ‘guru’ bead). The devotee performing japa using his/her fingers counts each bead as he/she repeats the chosen mantra. Having reached 108 repetitions, if he/she wishes to continue another cycle of mantras, the devotee must turn the mala around without crossing the head bead and repeat.
It is said that through japa the devotee attains one-pointedness, or extreme focus, on the chosen deity or
principal idea of the mantra. The vibrations and sounds of the mantra are considered extremely important, and thus reverberations of the sound are supposed to awaken the Kundalini or spiritual life force and even stimulate chakras according to many Hindu schools of thought.
Any sloka from holy Hindu texts like the Vedas, Upanishads, Bhagavad Gita, Yoga Sutra, even the
Mahabharata, Ramayana, Durga saptashati or Chandi are considered powerful enough to be repeated togreat effect, and have therefore the status of mantra.
What does research say about Chanting?
Chanting Research
There have been medical studies that have shown that performing yoga chants can have positive benefits for the physical body. These studies have shown that when a person chants it can stabilize their heart rate, lower blood pressure, produce beneficial endorphins in the body and boost metabolic processes. Chanting causes the body and mind to relax which helps us both physically, mentally and emotionally in countless ways.
Listening to chants can help to soothe your spirit and energize you as you face the challenges of the day.
Closing chants are used to bring a meditation session or a yoga class to a peaceful end. A chant can be the thread that ties the positive benefits of the practice from the mat or meditation cushion into everydaylife!
Because of Yoga’s ancient Sanskrit roots, chants are usually written and performed in Sanskrit, however
their meaning is said to be universal, as Sanskrit is the language of the heart.
“When we use mantra, it is better to master the vibratory effect in the whole body before meaning is attributed. The single point of focus is the sound itself. Om means Om and Ma is Ma; we are linked directly without the filtering mechanism of the mind.” – Mark Whitwell
Chanting or listening to chants while performing yoga poses can help to bring a sense of calm to your mind and it can open your heart which will enhance your enjoyment of your yoga poses. This is traditionally practiced in the Satyananda lineage, particularly to Suriya Namaskar. Chanting is invigorating and energizing to the mind, body and spirit, and it reminds us of our deep and abiding connection to the Divine and each other……..Yoga, Yuj, Yoke!!!
What are Sattvic, Rajasic and Tamasic Diets
Sattvic Diets
A sattvic diet is the purest diet and is most suitable for serious practitioners of yoga. This type of diet nourishes the body, calms and purifies the mind and allows us to function at our maximum potential. Eating slowly and mindfully is considered sattvic. Sattvic foods include: cereals, wholemeal bread , fresh fruit and vegetables, pure fruit juices, milk, butter and cheese, legumes, nuts, seeds, sprouted seeds, honey and herb teas
Rajasic Diets
Rajasic diets include very hot, bitter, sour, dry or salty food. These foods have a tendency to upset the
mind / body equilibrium by feeding the body at the expense of the mind. Rajasic foods can over-
stimulate the body leading to a restless and uncontrollable mind. Eating too quickly is considered
rajasic. Rajasic foods include: hot substances, such as sharp spices or strong herbs, stimulants such as
coffee and teas, fish, eggs, salt and chocolate
Tamasic Diets
A tamasic diet does not benefit the mind or body. This type of diet can deplete prana leading our minds
to become ‘clouded’ and leaving us with a sense of inertia. Our resistance to disease is reduced and we
can experience emotions such as anger, hatred and greed. Overeating is considered tamasic. Tamasic
food includes: meat, alcohol, tobacco, onions, garlic, fermented foods such as vinegar, stale overripe
substances
What are the Safe Alignment Focus Points for Lateral Flexing Asana and why?
Safe Alignment Focus Points for Lateral Flexing Asana and why?
How to care for the spine during lateral flexion:-
Always move in and out of the stretch slowly whilst incorporating Ujjayi breath. Always move out of the posture the same way you have directed a student to move in
Have the support of the transverse abdominus to take the weight off the lumbar spine
Ensure that the students are not ‘puffing up the chest and flaring the ribs and this may cause tightness of the spinal muscles that you are aiming release
In order to alleviate pressure on the lumbar spine when coming out of the posture, encourage the
student to scoop the transverse abdominus (lower abdominals) towards the spine and slightly round your spine into a C shaped curve
What is the Energy Anatomy of Lateral Flexing Asana
Energy Anatomy of Lateral Flexing
- As the torso is activated in lateral flexion the energy anatomy of the lungs, kidneys, heart, digestive
organs including the liver and gall bladder are rebalanced as well as compression of the spleen and pancreas, lungs and organs of reproduction - Chakras and Nadis:- through spinal flexion, all 7 chakras and the 72,000 nadis are activated
- Stability created from standing postures, earthed grounded, balance between standing and firm foundation and freeing the upper body with
Lateral Flexion Props used and Why?
Props Used
One way to work with lateral flexion postures for this with lumbar spine injury is to use a bolster or blanket. Ask the student to sit on the right buttock on the floor, with legs folded to the left beside her.
Pull the long side of a bolster (flat on the floor) in beside the right hip, and have her lie sideways over the bolster so the right side, between the waist and armpit, will be supported by the bolster. (It’s important to support the weight of the torso so the side muscles are relaxing, not contracting.)
Bend the lower arm (which supports the head) and leg while stretching the top arm and leg out in line with the torso, as though the spine of the body, top leg, and arm were lined up against a wall. In this position, the pelvis naturally tips to the right and the left waist and ribs are gently lengthening. This gentle stretch is an excellent one to teach to your stiff or injured students.
As your students work toward increasing their side-body flexibility, have them continue practicing poses to improve their adductor and hamstring flexibility. They can accomplish this without risking lower-spine strain or injury in poses such as Supta Padangusthasana (Reclining Big Toe Pose) and Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose), with their top foot supported on a
chair or ledge.
Contraindications and Cautions for Lateral Flexion
Contraindications and Cautions for Lateral Flexion
Care must be taken in lateral flexing postures as there is a risk of stress on the sacroiliac, hip and knee joints. This can occur in particular when the standing or kneeling postures are weight bearing or the arms are used as levers to increase the lateral stretch. To avoid this keep the ankle, knee and hip in alignment.
Care must be taken with the shoulder joint in postures where there is a need to reach the opposite foot with the hand (Parivrtta Janu Sirsasana). To avoid this keep the extended arm in alignment with the torso. Risks of intervertebral compression are minimised by working with the inhale to lengthen the spine.
If an acute spine injury is present and a disc/s is/are swollen or injured it is not advised to over rotate in
the lateral flexion.
Some specific CI’s are:-
- Spinal conditions, such as prolapsed disc, muscles soreness/tightness, scoliosis, sciatica, piriformis syndrome
- Neck conditions:- keep neck supported and determine the most appropriate Drishti for each individual
- Knee complaints:- use blankets
- Acute digestive dysfunction
- Nervous conditions, depressions, heart conditions
- Hip conditions such as SIJ
- Parts of the body that have become tight to support injuries in others
- High blood pressure for stronger lateral flexion postures due to intra-abdominal pressure
Benefits of Bandha and Lateral Flexion
Bandha & Lateral Flexion
Benefits of Mula Bandha in lateral flexion
- Stimulates pelvic nerves and tones the uro-genital and excretory systems
- Stimulates intestinal peristalsis and relieves constipation and piles
- Beneficial for ulcers, prostatitis and chronic pelvic infections
- Due to its energetic effects this bandha relieves symptoms of depression and rebalances the endocrine system
- Relieves sexual frustration, suppression of sexual energy and feelings of sexual guilt
- Particularly beneficial for women who are pregnant and can be practiced as early in the pregnancy as possible to support the bowel and bladder during pregnancy
- Creates a girdle of support and protection to the lower spine and aims to provide strength to this
Use of the inhalation and exhalation into and out of the Lateral Flexing Asana as well as during
Breathing in Lateral Flexion
In general the breathing in lateral flexion is to inhale to lift and lengthen, exhale to fold and move into the posture or deeper into the posture. When exhaling we should contract the abdominal muscles to control the rotation of the pelvis, lengthen the lumbar spine and fold into the lateral bend. On the inhale, lengthen the spine, draw the rib cage away from the hips; draw the shoulders down the spine to reduce the thoracic curve.
Holistic and Therapeutic Applications of Lateral Flexing
Holistic and Therapeutic Applications
- Scoliosis:- Research suggests that addressing the rotational component of scoliosis is vital for improving scoliosis with a focus on utilizing counter rotation and lateral flexion combined with distraction of the spine to attempt to lessen the asymmetries associated with scoliosis. These principles should be applied progressively from standing posture to strengthening exercises to functional movement.
- Spinal Inflexibility:- Gentle side stretches can help unlock an inflexible spinal column and sometimes the benefits can be felt immediately. The strong torso muscles of the spine and side of the waist are lengthened, helping to loosen up the spine and ease tightness in the lower spine.
Stretching the sides of the waist and ribs also recovers the rib cages mobility, helping you to twistand breathe more freely.
Physiological Benefits of Lateral Flexing
Physiological Benefits
- Supports conditions such as IBS, Crohns, Ulcerative Colitis, nausea associated with poor digestion, sluggish liver with an inability to synthesis fats, Type II Diabetes, reduces cholesterol (LDL)
- Kidneys:- detoxification through skin, lungs and kidneys, overburdened liver resulting in strong reliance of kidney function
- Breathing:- use of diaphragm, lungs, muscles of the mid spine, how this then effects systemic health through the CVS
- Elevates low blood pressure through intra-abdominal pressure and therefore stronger lateral flexion postures are contraindicated for pregnancy
- Spinal Health:- massages the spinal column, decreases scoliosis
- Decreases stress via the nervous system and adrenals and reduces high cortisol levels in the blood
- Improves reproductive system
- Inflammatory disorders decreased with increased movement, flow of blood through the body
- Lymphatic and immune system is improved through the lymph nodes
- Endocrine function and the regulation of hormones through the body
What Internal Organs are activated during lateral flexion?
Internal Organs activated during lateral flexion
Digestive organs including the ascending and descending colon, liver, pancreas, gall bladder, kidneys, spleen, lungs, cardiovascular, lymphatic and nervous system as well as sodium/potassium balance.
Anatomy of Lateral Flexion
Anatomy of Lateral Flexion Asana
Lateral flexion postures aim to lengthen the muscles between the ribs and pelvis, including parts of the lumbar spine, and open the sides of the rib cage, improving rib cage mobility and the expansiveness of the lungs, which improves the function of breathing and therefore enhances pranayama practices.
Postures such as Parivrtta Janu Sirsasana where one arm is stretched overhead to reach for the foot, activates and stretches the latissimus dorsi muscle, which extends from the back of the waist to the armpit.
The lumbar vertebrae allows significant flexion and extension, moderate lateral flexion (side bending),
and minimal degree of rotation. The discs between these vertebrae create a lumbar lordosis (curvature that is concave posteriorly) in the human spine. We have learnt so far that these vertebrae are very robust in construction, as they must support more weight than other vertebrae.
When practicing lateral flexing postures, it is important to lengthen the spine as this creates space between the vertebrae. This allows for greater lateral flexion without compromising the intervertebral discs.
Abdominal lateral flexion postures engage the internal and external oblique muscles around the waist as well as the quadratus lumborum muscle to allow the spine to bend sideways. The oblique muscles are one part of the muscle group that makes up the abdominal muscles, which also include the Rectus Abdominus and Transverse Abdominus and the obliques assist in spinal rotation.
Primarily quadratus lumborum, unilateral contraction of Spinalis muscles (you can feel these contract in your lower-mid spine on the side to which you’re bending against resistance) and, to a lesser extent, oblique muscles.
General overview Lateral Flexion
General Overview of Lateral Flexing
Lateral flexion occurs when one side of the spine lengthens. It is associated with side bending movements on both inhalation and exhalation in yogasana. Lateral movement away from the midline of the body; moving the spine to the side (left or right); the neck moves toward the shoulder.
Lifestyle factors such as driving, sitting at a desk for long periods of time and air travel often creates a feeling of restriction in the body and lateral flexion postures provide a wonderful opportunity to stretch out and loosen the spine and torso. However whilst lateral flexion postures feel great to an experienced yoga practitioner, students who are new to Yoga are beginners are less flexible often find them quite challenging with little enjoyment. This inflexibility then leads to students forcing their bodies into
lateral flexion causing injury most commonly to the lower spine.
Mantras from the Vedas / Upanisads???
Mantras from the Vedas / Upanisads
Gayatri Mantra13 Rig Veda (3.62.10)
This is considered one of the most universal of all Hindu mantras, invoking the universal Brahman as the principle of knowledge and the illumination of the primordial Sun.
Aum Bhūr Bhuva Svaha
(Aum) Tat Savitur Varenyam
Bhargo Devasya Dhīmahi
Dhiyo Yo Nahah Prachodayāt, (Aum)
____________________________________
Sahanaa Vavatu Chant Taittiriya Upanishad 2.2.2
Aum. Sahana vavatu sahanou bhunaktu
Sahaveeryam karavavahai
Tejasvinavadhitamastu
Mavid visha vahai hi
Aum Shanti.. Shanti.. Shantihi.
Pratah smarami hrdi samasphuradatmatatvam
Satchitsuckam paramahamsagatim turiyam
yat swapnajagarasushuptamaveti nityam
Tatbrahma nishkalamaham na ca bhutasanghah
Lead me from ignorance to truth16 Bṛhadāraṇyaka Upaniṣad 1.3.28
Asato mā sad gamaya
Tamaso mā jyotir gamaya
Mṛtyormā amṛtam gamaya
Aum śānti śānti śāntiḥ
From ignorance, lead me to truth;
From darkness, lead me to light;
From death, lead me to immortality
Aum peace, peace, peace
Four aphorisms belonging to the Upanisads.
The sages instilled the knowledge of the supreme Self through these aphorisms known as mahavakyas. They
indicate the ultimate unity of the individual (Atman) with God (Brahman).
- Prajnanam Brahma: Consciousness is Brahman
- Tat tvam asi: That thou art
- Ayam Atma Brahma: This Self is Brahman:
- Aham Brahma asmi: I am Brahman17
Energy Anatomy of Back Bends
General Overview of Back Bends
Bending backwards turns the body out to face the world; they are stimulating and often referred to as extroverted postures. Backbends can move blocked energy through all the chakras, shift this energy, leaving the mind clear and focused. Often backbends leave students feeling invigorated, empowered and free and to move beyond the boundaries in the mind.
They expand the chest and encourage deep inhalation and are associated with the attitude of embracing life.
Back bends are considered to be dynamic postures, as they move against gravity and therefore require strength and energy to execute.
Energy Anatomy of Back Bends
According to Asana Pranayama Mudra Bandha (APMB) ‘those who have difficulty in bending backwards may be frightened to face life or give of themselves with love’ (p 194). Looking at the subtle body, back bends open Anahata chakra, relating to love for self and others, as well as Manipura chakra – relating to personal power. Although they can be initially very challenging, practicing backbends can help to increase energy and counteract depression, as well as breaking down ‘body armor’. If at any moment, pain or discomfort is experienced, come out of the asana.
Back bends are also associated with the emotion of ‘bending over backwards’ to please others and therefore
find it difficult to perform back bends physically. Those who tend to find back bends challenging may also
be fearful of facing life head on and are more commonly instinctively based on past experience held within
the nervous system and may manifest as a harsh exterior. Back bends impact the body on a deep yet subtle
level to the mental and physical bodies and help to let go of past belief that no longer serves positively.
On a pranic level, postures such as Bhujangasana rebalance the energy through svadhisthana, manipura,
anahata and visshuddi chakra and helps to release blocked or long held onto emotions.
On a subtle level, back bends increase the action of Jathari Agni and as the abdominal muscles receive a
stretch, as does the digestive system, stimulating Samana Vayu located at the navel. Jathari agni, the gastric
fire, responsible for digesting food eaten by correlating hydrochloric acid in the stomach and the digestive
enzymes and juices secreted into the stomach, duodenum and the small intestines. If digestive agni is low and the capacity is impaired, one may experience pain, discomfort, feeling of heaviness or gases gurgling,
constipation or loose stools.
Physiological Benefits of Back Bends
While the front of the body is being stretched in backbends, (specifically the thighs, front groins, belly, chest and armpits), our attention should continually be focused on the posterior side of the body.
On an anatomical level, back bends aim to stretch and release the muscles of the chest allowing circulation
to flow freely to the heart and lungs. During back bends, the thymus is pressured by the sternum, and then released which aims to support and increase immune function. The nervous system is stimulated, building
heat and increasing metabolism. The Nervous system benefits, as Cerebral-Spinal fluids are pumped (since
the body is usually in a forward bend) this can result in a clearer feeling mind, and benefits all the Nadis.
Back-bends stimulate the lymphatic system, pumping lymphatic fluids, by opening the chest, armpits and
groin where lymph nodes and glands are located. The kidneys and adrenals are squeezed, further
enhancing this cleansing action, while releasing adrenaline from the adrenal glands.
Many students often feel uncomfortable or encounter fear towards or whilst practicing back bends. This is one of the reasons strong back bends are usually not taught to beginners however gentler back bends such as Makrasana can begin the explorative process of back bending as part of the asana sequence.
According to B.K.S. Iyengar back bends energize and invigorate the body by opening the chest. They build
strength in the wrists, arms, legs, buttocks and spine and stretch the abdomen, hips, thighs, shoulders and chest.
Backbends are one of the most challenging asana groups. They require the spine to be in full extension
which is a position rarely performed in everyday life. Understanding the anatomy of the lumbar spine and
sacrum can add a dimension of “intelligence” to backbends that can also act to prevent injury. See Moksha
The backward bending asanas energize, refresh and invigorate the body, opening the chest, encouraging
inhalation, which is why these postures are associated with embracing life. They are often dynamic postures
which move to counter gravity and therefore build energy and strength, especially in the wrists, arms, legs,
buttocks and spine whilst stretching the front of the abdomen, hips, thighs, shoulders and chest.
Holistic and Therapeutic Applications of Back Bends
The Holistic Benefits & Therapeutic Application of Back Bends
- The spinal nerves are nourished which thereby enhance the function of the nervous and endocrine systems as a whole including organ function
- Impure blood tends to accumulate in the back of the body where circulation is at its most sluggish therefore back bends facilitate the circulation, purification and enrich the blood in this region
- As back bends work against gravity they massage the internal organs particularly in the abdomen such as digestion, liver function, bowel circulation and pelvis thereby toning the organs of reproduction
- Therapeutic for menstrual disorders due to increased circulation to the pelvic region
- According to B.K.S. Iyengar, back bends elevate mood and alleviate the symptoms of mild depression
- B.K.S. Iyengar also recommended back bends such as Bhujangasana for prolapsed discs however must be taught under strict supervision by an experienced Yoga Teacher
- Back bends tone the ovaries and uterus and alleviates menstrual and other gynecological disorders
- Stimulates appetite and alleviates constipation and particularly beneficial for the liver, gall bladder and kidneys
- Massage the adrenal glands and thyroid glands (back bends with increased throat compression)
- Back bends increase heart rate due to the compression of the sternum and increased pressure within the chest cavity and thereby increases cardiovascular function
- Respiratory system is enhanced by deepening the breath thereby expanding the alveoli and increasing
the expulsion of carbon dioxide and increasing oxygen uptake and therefore therapeutic for those with breathing difficulties such as asthma. - Increases strength in the musculature of the lumbar spine and therefore increases support for the lumbar vertebrae and intervertebral discs
- Salabhasana variations e.g. alternate leg and arm raised should be applied first on the right side to increase direction of digestion and thereby increasing motility of nutrition and waste products
- Pronated back bends such as Bhujangasana and Salabhasana stimulate the entire autonomic nervous
system particularly the sympathetic nervous system - Strong backbends such as Setu bandha Savangasana massages and compresses the thyroid gland therefore
increases metabolism and liver function through T3 & T4 hormones - Although Pronated back bends are contra-indicated for women who are pregnant, postures such as Setu
Bandha Savangasana have been used therapeutically for women whose baby is in the breech position
and must only be taught by experienced and advanced Yoga Teachers - Excellent for symptoms of chronic fatigue and adrenal exhaustion due to their effects on the endocrine and nervous systems
- Practising higher back bends and chest opening postures such as Urdhva Dhanurasana helps, in exhaling
during asthma attacks
- Back bends increase the function of the immune system by encouraging the sternum to massage the
Thymus gland and regulates white blood cell production
- Back bends can be incorporated into a Private Practice for individuals diagnosed with hypotension
however must be treated for their individual symptoms
Gross Anatomy and Muscles Used in Back Bends
Anatomy of Back Bends
On a physical level back bends stretch the abdominal muscles and strengthen the muscles of the spinal column which acts as a preventative for disc injuries and other spinal conditions. As a result of this increased strength through the spinal muscles that supports the spine correct postural alignment is improved.
Muscular weakness of the spine has recently been associated with generalized ‘back ache’ and spinal disorders such as prolapsed discs, osteoarthritis and sciatica. This muscular weakness then increases the
pressure on the surrounding joints and ligaments.
Back bends can work to support postural and neuromuscular imbalances of the vertebral column and as
with all asana, it is imperative that these set of postures be practiced with correct alignment and with synchronization of the breath. A stiff or rigid spine interferes with all nervous impulses sent from the brain
to the body and vice versa.
Contraindication and Cautions for Back Bends
Contra-indications & Cautions for Back Bends
- Digestive complaints such as peptic and duodenal ulcer, hernia and IBD such as ulcerative colitis and Crohns disease in their acute phase
- Students with high blood pressure should work with more gentle variations of back bends due to the increased abdominal pressure
- Strong back bends should not be practiced late at night due to the stimulative effects on the adrenal glands and sympathetic nervous system
- Back bends in the Pronated position must be avoided during pregnancy as well as strong supine back bends that tire the body easily and put pressure on the venous circulation of blood
- Back bends such as Urdhva Dhanurasana should be avoided if students have carpal tunnel syndrome, arthritis in the wrists or weak wrists
- Acute disc prolapse to the lumbar spine e.g. L5 S1
- Heart conditions such as coronary thrombosis
- Do not practice back bends with acute sciatica due to increased lumbar compression
- Pregnant students should avoid backbends or any other postures that may compress the uterus or overstretch the abdominal muscles.
Main areas of verbal cues required for postural alignment in Back Bends
Back Bends and Spinal Alignment
Back bending is an unusual position for the spine, and should be approached very gently by people with spinal injuries and/or pain with the guidance of a remedial yoga teacher. It is also not recommended to practice Urdhva Dhanurasana when menstruating, pregnant, very tired, suffering from high or low blood pressure, carpal tunnel syndrome, headache or heart problems. A gentler back-bend, such as Setu Bandha Savangasana, or a supported back bend (e.g. reclining over a bolster) may be more suitable. Practicing back bends without proper alignment and with an existing lumbar/sacral spine injury can exacerbate symptoms of the injury. The lumbar spine at L5, the lowest vertebra, forms a joint with the top of the sacrum; this joint is particularly vulnerable to injury during back bends.
To maximize the benefit and minimize potential discomfort in backbends, the pelvis and lumbar spine must be positioned in a way that lengthens the lower spine and opens the groins. To prevent compression in the lumbar spine, the pivot point in the backbend must be the bottom or apex of the sacrum, not the base. Many
yogis mistakenly pivot from the base which compresses the vulnerable joint between the sacrum and L5 and
can cause discomfort by pinching muscles and ligaments in the lumbar area including compression of the sciatic nerve.
The Breath in Back Bends
Typically the breath is exhaled during descending movements and movements that open the back of the
body. Working with the breath can help us feel calm via the nervous system and help students to move into
backbends safely. The inhalation is used to lengthen out of the lumbar spine, which then strengthens the
legs and opens the chest.
The exhalation softens the musculature of the body and therefore allows the body to move deeper into the
posture. The breath is a good indicator that adjustment is needed, as is knees that are rolling in or out, an
over-extended lower spine, and obviously the facial expression and body language of the student. When an
advanced student is comfortable in this asana, variations like leg raises, or straightening the legs could be
introduced.
This is a wonderful action to call upon in any backbend. When you are able to lengthen the lower spine by
tugging the back of the pelvis down with your hamstrings, the front body becomes more available to
lengthen and open. If you struggle with the comfort of your lower spine in backbends, however, you may
still find the most comfort by continuing to stabilize and lengthen the lumbar spine at least partially through the contraction of your abdominal muscles. This is supported by conscious Ujjayi breath and allows the body to let go and move deeper into each variation.
Backbends - Props Used and Why?
Variations for a New/Beginner Student
Variations for an Advanced Student
Props Used
- Straps can be used to stabilize the shoulders in Urdhva Dhanurasana
- Bolsters can be used in Pre Natal Yoga to elevate the spine to 45°
- Ankles of another student/teacher can be used to support a student to lift into Urdhva Dhanurasana
- A strap can be used around the ankles if the student has tight shoulders and unable to reach the feet in Dhanurasana
- Placing the thighs against the wall in the Ustrasana encourages the student to keep the hips in line with
the knees reducing risk of pulling the hips back
How would you sequence Back Bends in a vinyasa sequence and why?
Sequencing Back Bends
Back bends are taught towards the end of asana practice due their intense heating quality and are usually sequenced as part of the floor series 3⁄4 of the way through a practice. Backbends are often given to students as a prescription for depression whereas forward bends as a prescription for anxiety. Due the heating quality in back bends it is imperative that you do not counter balance forward bends with back bends but
instead introduce a spine twist to neutralize the spine. Gentle back bends can be incorporated into a
vinyasa sequence to warm the lumbar spine such as the Jivamukti Surya Namaskar A sequence.
Morning practice is often best for back bends as they are invigorating and increase the feeling of energy in
the body. As a result it is not recommended that strong back bends be practiced late at night. The Iyengar
method suggests that back bends only when supported have a cooling effect on the body. Also ensure that after back bends such as Setu Bandha Savangasana, it is important to first take the feet to the floor and let the knees naturally come together to release through the spine and pelvic bowl. You can then move into the Salamba Savangasana series. For those with lumbar spine complaints or injuries, they may naturally want to draw the knees into the chest into Apanasana; however this is not technically allowing the spine to experience the back bend and is instead creating a forward bending sensation through the spine.
This is a great reminder that we must work with each student individually based on their needs and a rule
of thumb does not always apply.
Active back bends exert strong work on your body and you need a plan to bring your body back into a neutral mode and then down from there to the point of relaxing in Savasana. A good pose to begin warming down from active back bends with is Adho Mukha Svanasana with your hands and feet placed wider than you usually have them. A wide Adho Mukha Svanasana after backbends fills out your back and softens your kidney area. However, remember to keep your lumbar spine relatively convex now in Adho Mukha Svanasana to relax it as you don’t want to accentuate any concave curve there as you might do in this pose under other circumstances as you are recovering from back bends and you need to respect thework your back has done.
General Reproductive Precautions in Back Bends
General Reproductive Precautions in Back Bends
Back bends are not recommended for students during manic episodes associated with manic/severe depression or bi-polar due to their stimulative effects and it is recommended that standing postures replace back bends to encourage a grounding sensation in their practice.
It is also important to be conscious of fluctuating hormone levels that impact on a student’s range of
flexibility. When the body is supple, flexibility is greater however at other times back bends can feel more
challenging and the student may feel less flexible and may even experience stiffness in the major joints. This
may require patience and further limbering to warm the body more deeply such as Suriya Namaskar B and
other heating standing postures.
Back Bends and Immune Function
Back Bends and Immune Function
Asana that increases the function of the thymus gland specifically include back bends such as Setu Bandha
Savangasana, Bhujangasana, Urdhva Dhanurasana, and Salabhasana. This is partly due to the location of this
gland and back bends draw the sternum deeper into the body. Furthermore, as the Thymus gland is part of
the Endocrine System, all asana increase the function of this system overall and therefore other postures/vinyasa also contributes to supporting the immune system.
Back Bends and the Spleen
Back Bends and the Spleen
From our experience of understanding the body so far we know that the body works systemically and no system works entirely on their own without the support of another. Almost all asana aids in massage the spleen in some way however spine twists (left side); forward bends, lateral flexion (left side) back bends and inversions would be the most therapeutic partly because of the location of the spleen being in the higher abdominal area on the left side directly under your ribcage. As a result stronger pranayama practices would also benefit the spleen, such as Kapalabhati and Bhastrika.
General Anatomy Salabhasana - Backbend
Anatomy of Salabhasana
- Postures such as Salabhasana strengthens the muscles that arch the spine including the erector spinae along the length of the spine, quadratus lumborum in the lower spine, lower trapezius spanning the upper spine, the gluteus maximus and the hamstrings. This prepares the body for back bends that create greater extension of the spine such as Urdhva Dhanurasana or Ustrasana
- The gluteus maximus extends the hips and tilts the pelvis downward
- Hamstrings extend the hips up and out, and lifts the knees
- The adductors along the inside of the thigh stretch the hips and draw the knees together
- The quadriceps straighten the knees
- Erector spine arches the spine and the lower trapezius draws the shoulders back into the body
- Posterior deltoids draw the shoulders towards the spine and the triceps straighten the elbow
- The pectoralis major and minor aid to open the chest forward and upward
General Anatomy of Urdhva Mukha Svanasana
Anatomy of Urdhva Mukha Svanasana
- Back bends such as Urdhva Mukha Svanasana is part of the Surya Namaskar A & B series which aims to opens the chest and strengthen the spinal extensors along the spine
- The triceps straighten the elbows whilst the deltoids draw the shoulders back, opening the chest and stretching the upper portion of the pectoralis major
- The Infraspinatus and Teres Major turn the shoulders outwards to open the chest
- Lower trapezius draws the shoulders away from the ears
- Lower pectoralis major lifts the chest
- Gluteus muscles extend the hips, and tilt the pelvis downward
- Gluteus medius and tensor fascia lata combine to turn the hips inward
- Quadriceps firmly contract to straighten the knees
- Tibilias anterior along the front of the shin presses the tops of the feet to the floor
General Anatomy Ustrasana (Backbend)
Anatomy of Ustrasana
- Ustrasana is considered to be a more advanced back bend and is designed to open the chest and extend the shoulder joint
- Rhomboids which connect the spine and shoulder blades work with the lower and middle trapezius to draw the shoulders back
- The pectoralis minor in the upper chest lifts the rib cage and the posterior deltoids extend the upper arm
- The triceps straighten the elbows and the wrists extend
- The gluteus maximus straightens the hips
- The adductors in the inner thighs straighten the hips and draw the thigh bones towards the body
- Tensor fascia lata and the gluteus medius turn the thigh bones inward which counteracts the gluteus maximus that aims to turn the thighs outwards
- Quadriceps partially straighten the knees to bring the thigh bones to a right angle to the floor
- The gastrocnemius and soleus muscles bend the ankles away from the shins (plantar flexion)
- Psoas and quadratus lumborum surround and protect the lumbar spine in the full version of this posture with the hands on the feet.
General Anatomy Dhanurasana (Backbend)
Anatomy of Dhanurasana
- In Dhanurasana, the posterior deltoids located at the back of the shoulders and the triceps at the back of the upper arm aim to extend the elbows allowing the hands to grip the ankles. The biceps bend the elbows, and create the string/bow effect through the hands and ankles. Note that in Dhanurasana, the feet pull on the hands vs. hands pull the feet.
- The trapezius and the rhomboids (between the shoulder blades) draw the shoulders back and opens the chest
- The hamstrings along the back of the thigh bend the knees and bring the ankles to the hands
- The Quadriceps straighten the knees and therefore tighten the bow whilst the buttocks work to extend the hips
- The erector spinae and quadratus lumborum arch the spine
- The Rectus Abdominus creates the airbag effect and therefore compresses the abdominal organs against the spine whilst softening the lumbar spine
Anatomy of Urdhva Dhanurasana (Backbend)
Anatomy of Urdhva Dhanurasana
- Creates a back bend with the shoulders fully flexed over the head which differs from Dhanurasana in which the shoulders extend away from the torso which means that other muscle groups are working and stretching particularly around the shoulder girdle
- Triceps straighten the elbow, and the Infraspinatus and teres minor turn the shoulders outwards
- Upper trapezius elevates the shoulder girdle
- Middle trapezius and rhomboids connected to the spine and scapula draws the shoulder blades towards the midline
- Lower trapezius draws the shoulders away from the neck
- Wrist extensors along the forearms bends the wrists towards the forearm
- Erector Spinae arches the spine
- Quadratus lumborum works with the psoas to stabilize the lower spine
- Rectus Abdominus which flows from the chest to the pubic bones, contracts lightly to obtain the abdominal airbag effect which adds more protection to the lumbar spine
- Gluteus maximus in the buttocks and the hamstrings extend the hips
- Tensor fascia lata (along the outside of the hip) and the gluteus medius turn the hips and the thigh bones inwards
- Adductors straighten the knees and the gastrocnemius and soleus press the feet down and ground the posture
Where to sequence Lateral Flexion postures?
Sequencing Lateral Flexing Postures
Almost all lateral flexion postures could be sequenced as a part of limbering except the seated twists as these are considered stronger variations of lateral flexion. They can be practiced for longer periods of time in order to open up the muscles along the side of the body. Lateral flexion postures can also be sequenced to neutralise the spine.
Stress and Fertlity
How Does Stress Affect Our Reproductive System?
Stress in women disrupts the hormonal communication between the brain, the pituitary, and the ovaries interfering with both the maturation of an egg and the ovulation process.
Stress can Lead to Infertility – This, in turn can lead to increased stress leading to a vicious circle. Stress can accumulate over a long period of time and has long and short term effects on all systems of the body and has a direct relationship with infertility. Stress can reduce fertility by its effect on the hormones and reproductive organs. The resultant failure to conceive creates further stress, which results
in further loss of fertility and so on. This results in a vicious cycle. The circle goes both ways: stress affects infertility and infertility affects stress.
Sleep Deprivation and Insomnia
Under stress our sleep cycles are commonly disturbed. People under stress find it hard to have a restful sleep. The resulting sleep deprivation and insomnia alter the daily rhythms of several hormones involved in reproduction and fertility. This in turn can contribute to infertility.
Yoga and IVF
Yoga Practice for Students undertaking IVF
In my own experience Yoga practice for students prior to their transfer benefit from a strong practice that includes spine twists, inversions, forward bends, relaxing and restorative pranayama, meditation, yoga nidra and relaxation. Each student must be treated on an individual basis.
As a Yoga Teacher it is imperative to support all your students during their practice. Private classes often benefit students during this time so that a program can be tailored to their own needs.
Students post transfer benefit from a more restorative gentle practice and often benefit from starting to attend either a Pre Natal Yoga class or are encouraged to move into a more gentle yoga class that is less heating and includes visualisation, affirmation, and restorative asana practice. Students post IVF transfer must be treated as per students in their first trimester and therefore postures such as inversions, closed spinal twists, heating postures are to be avoided and are considered contra-indicated.
Students undertaking IVF should wait until after their 12 week scan to commence a Pre Natal Yoga and /or Private Yoga practice and should seek approval from their GP and or OB/GYN prior to commencing a weekly pre-natal/private class.
Asana and Reproductive Health
Asana and Reproductive Health
Back Bends
Back bends are postures that increase vitality, energy and energize the reproductive system. They may assist in restoring menstruation when it has stopped due to the retention of or an inability to express strong emotions. These postures release tension in the pelvic region by increasing circulation and therefore increasing the supply of oxygen and nutrients to the uterus, ovaries and fallopian tubes. This increased blood flow is not only effective on a cellular level but also on an energetic level, as back bends also acts to release blocked energy that may stimulate dormant sexuality, reduce the likelihood of other menstrual problems.
General Precautions in Back Bends
Back bends are not recommended for students during manic episodes associated with manic depression
or bi-polar due to their stimulative effects and it is recommended that standing postures replace back
bends to encourage a grounding sensation in their practice.
It is also important to be conscious of fluctuating hormone levels that impact on a student’s range of flexibility. When the body is supple, flexibility is greater however at other times back bends can feel more challenging and the student may feel less flexible and may even experience stiffness in the major joints. This may require patience and further limbering to warm the body more deeply such as Surya Namaskar B and other heating standing postures.
Inversions during menstruation
There is a theory that inversions may cause “vascular congestion” in the uterus resulting in excessive menstrual flow. If true, this risk is probably most relevant for women who hold inversions a long time.
Some teachers say that since a woman’s energy is low during menstruation, high-energy poses such as inversions should be avoided. This makes sense, yet not all women experience low energy during menstruation; indeed, many feel quite energized.
Women experience PMS or premenstrual syndrome before the commencement of their menstrual cycle.
It usually begins a week or two before the commencement of menstruation and lasts till the onset of
menstruation. PMS is characterized by- discomfort, insomnia, headache, irritability, depression, or
sometimes even violent behaviour and suicidal tendencies.
The phase of PMS can be alleviated by yoga. In fact, regular practice of yoga can offset the symptoms of
PMS, while also reducing the pain and discomfort associated with menstruation. Therefore this phase should not be viewed as a low energy phase; it is rather an opportune time to turn inward and remain free from physical exertion. In India, it is believed that women should not enter any spiritual place during menstruation and neither should women practice during a New Moon as women’s cycles followed that of the New Moon and therefore were recommended to rest during this time.
Philosophically speaking, menstruation is considered as the apana vayu which deals with the expulsion of waste within the physical body meaning that energetically, its vitality is downward-flowing. The argument against inversions during menstruation maintains that inversions will disturb this natural energetic flow. However, inversions are recommended in some systems of yoga as therapy to improve elimination of excess apana. In Yoga: The Path to Holistic Health, B.K.S. Iyengar recommends practicing inversions to alleviate menstrual problems such as heavy flow and irregular periods.
Although Yogic texts indicate that inversions should be avoided or practiced with caution during menstruation they fail to discuss the nature of other postures that invert the uterus such as Uttanasana (Intense Standing Forward bend) and Adho Mukha Svanasana (downward facing dog).
As there is no research to indicate that inversions should be avoided it should be a decision that each individual student makes as each experience on menstruation is different. It is important to explain to students the pros and cons and then support them to make their own decision on how best they would like to practice. Variations of inversions would include viparita karani where the student would rest their legs on the wall and lay on their mat whilst the other students move into the more challenging and stronger inversions.
Benefits of Inversions for Women’s Health
Inversions have a profound effect on the endocrine system and aim to balance and provide stability to
the hormonal cycle through the month. A healthy endocrine system for female health depends on the
equilibrium and interaction of the reproductive glands and nervous system.
The practice of inversions encourages circulation to the major endocrine glands in the brain namely the
hypothalamus, pituitary and pineal glands. Increased circulation to these major glands increases the
efficiency of communication through the endocrine and nervous systems thereby strengthening the
reproductive system as a whole acting as prevention to hormonal and menstrual imbalances.
Standing Forward Bends
Standing Forward Bends (SFB) aim to benefit the female reproductive system by reducing tension and solidity around the abdominal area that may reduce menstrual flow or cause the flow to be heavy.
These postures benefit students’ with fibroids, polycystic ovarian syndrome (PCOS) and those who have
underdeveloped reproductive organs by increasing tone and strength to the lower abdomen.
SFB also massage the internal organs which in turn aid to establish a healthy menstrual cycle. The action of lifting and lengthening the spine prior to moving into forward bends also releases abdominal tension and may also relieve abdominal cramps. Increased blood flow caused by the forward bending action also increases blood flow to the breasts thereby alleviating tenderness/soreness. SFB also increase the parasympathetic nervous system, thereby relaxing the reproductive organs, flooding this area with fresh oxygenated blood, increase of Prana and restoring calm to the entire body whilst increasing the calming effects SFB have on the brain.
Seated Forward Bends (FB)
Seated forward bends in general increase relaxation, soothe the nervous system, reduce the experience of
fatigue, stabilise blood pressure and calm over/under worked adrenal glands. FB increases a sense of relaxation particularly significant at the time of menstruation where feelings of frustration and irritability are increased.
They also reduce abdominal bloating as well as massaging the pancreas and regulating blood sugar
levels. During menstruation congestion and inflammation occurs around the reproductive organs as well as the digestive organs and FB’s can alleviate these symptoms by relaxing the abdominal organs.
FB’s also benefit those with oligomenorrhoea (infrequent or delayed periods) and hypomenorrhoea (scanty periods) by increasing circulation, oxygen, nutrients to the ovaries and uterus. FB’s are particularly beneficial for students who experience digestive discomfort associated with the hormones of the menstrual cycle such as constipation by not only relaxing the enteric nervous system but also by
decreasing inflammation to this region.
Standing Postures (SP)
Standing postures support postural alignment, improves circulation to the digestive system, strengthens
the nervous system and builds endurance and stamina. Through correct spinal alignment, muscles of the stomach are relaxed which then guards against pelvic inflammation and disorders of the reproductive organs. Depending on the individual, some standing postures may be contraindicated
Spine Twists (ST)
Spine twists as well as seated postures aim to relieve premenstrual fluid retention in the lower limbs as well as reducing abdominal cramps, migraines, lumbar pain and fatigue. Twists particularly relieve abdominal bloating prior to menstruation and act to improve tone and strength to the reproductive organs. ST also squeeze and soak the digestive organs including the liver which converts potentially toxic forms of estrogens to safer forms as well as removing metabolic wastes and environmental toxins.
Twists also remove stagnant blood and improve lymphatic flow to increase removal of wastes from the blood stream.
What is the function of the Endocrine System?
Responsible for the release of hormones into the bloodstream
What impact does Yoga have on the endocrine system?
Different poses stimulate the various glands of the endocrine system
How do the nervous and endocrine systems work together?
These systems work hand in hand, acting in communicating and driving hormonal changes. They work in maintaining homeostasis and respond to changes inside and outside the body.
List the endocrine glands
- Hypothalamus
- Pituitary
- Pineal
- Thyroid
- Parathyroid
- Thymus
- Pancreas
- Adrenals
- Gonads
What is the function of the hypothalamus?
Master gland, regulates secretion of hormones from other glands
What is a hormone secreted by the hypothalamus?
Dopamine
Thyrotropin-releasing hormone
Growth hormone-releasing hormone
Somatostatin
What poses support the hypothalamus?
Inversions
What Chakra is the hypothalamus related to?
Vishuddha - Throat Chakra
What Pranayama support the hypothalamus?
Kapalabhati and Nadi Shodhana
Where is the hypothalamus located?
In the brain
