YOGA
personal instruction
Yoga Personal Instruction Published by Pure Elements Therapy 1/31 Adeline Lane New Farm Qld 4005 www.pureelementstherapy.com Copyright 2010 Pure Elements Therapy All rights reserved. No part of this book, including interior design, cover design and icons, may be reproduced or transmitted in any form, by any means (electronic, photocopying, recording or otherwise) without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to Pure Elements Therapy, 1/31 Adeline Lane New Farm Qld 4005, or online at info@pureelementstherapy.com Disclaimer This manual is not intended to treat, diagnose, or prescribe. The information contained herein is in no way to be considered as a substitute with a duly licensed health care professional.
Author: Christopher Knight Photography: Jodie de Rome. de Rome Photography. www.deromephotography.com
About the Author Firstly, I would like to extend my gratitude and thanks to my partner Jodie who is responsible for the amazing photography work in this manual and also to my twoyear- old son Dylan who was made to come along every step of the way and be patient with his dad. About me My dedication to overcome cultural boundaries and move toward an integral health care approach is due to overcoming my own experience of poor health. For six years I lived with intolerable back pain and chronic fatigue, which could not be explained or treated through conventional medicine alone. As I discovered more about the holistic nature of healthy living I was able to apply simple healing principles to my life and totally restore my health. With this experience it is now my life’s passion to educate and treat those who needlessly suffer a wide variety of physical, emotional and mental conditions that lead to many avoidable dis-eases. My education and training is in Musculoskeletal Therapy (Bachelor of Health Science), Psychosomatic Therapy (Master Practitioner), Remedial Therapy and Yoga Teaching. While studying Musculoskeletal Therapy and then later Psychosomatic Therapy I could see a great opportunity to integrate western scientific knowledge (Musculoskeletal Therapy) with that of eastern therapeutic science (Psychosomatic Therapy & Yoga). For several years now I have utilized all the tools available to me originating in both eastern and western schools of thought to treat stress, chronic pain, acute and overuse injuries, postural imbalances, emotional, mental and energetic blockages with great success. It is with these experiences my work is directed toward integrating sound clinical knowledge arising out of both the eastern and western cultures. It is my personal and clinical experience that the eastern and western views on health are not in conflict. They are both complementary to each other. Only those who identify with one or the other are in conflict. Within this Yoga Manual you are provided with eastern and western findings relating to healing the mind (phsyche) and body (soma). The vehicle for both schools of thought is through physiotherapy/remedial therapy rehabilitation principles, which are then integrated and applied in a functional and dynamic way through yoga.
Yoga Making it worthwhile The general perception of yoga in our society today is merely that of a stretching or exercise class. Unfortunately this is a great misunderstanding. In truth, yoga is a therapeutic art and its principles and findings are firmly rooted in science. More importantly yoga is a transformational process involving every aspect of your being. On the contrary, what is occurring in most yoga classes today is a strange form of gymnastics or aerobics. This is not the fault of anyone but simply the result of the current framework set for yoga classes. For example, a ninety-minute class involving fifteen or so students will not allow the yoga teacher adequate time to correct and guide each individual into every posture. This would take hours and our busy lifestyles do not allow for it. The key components missing in a general yoga class today is personal attention and ‘yoga’ awareness. Most yoga students require tailored instructions to truly understand what is being asked of them when practicing. When students receive individual attention they rapidly improve. Direct attention leads to direct understanding, which opens the doorway to deeper yoga awareness. Usually what is lacking in terms of awareness is the foundations of yoga i.e. core activation, postural alignment and breathing. Core activation alone is vastly misunderstood and therefore misused in yoga. Only when awareness of these simple yet elusive principles occurs, in a personalised and practical way, can the practicing student rapidly grow to obtain the benefits of yoga. Otherwise it can take many years of practicing to obtain just the basic understanding and benefits of yoga. The following three-session personal instruction course is designed to prepare you for an authentic and useful yoga practice either at home or in classes. The information and guidance provided in this course is designed to equip you with experiential knowledge through personalised practical tuition, ensuring you are truly practicing something worthwhile. For more information about course availability, times and cost, please contact Chris on 0401002930 or visit our website at www.pureelementstherapy.com
Yoga Personal Instruction Manual Introduction Yoga is a practical and tangible method of releasing our dormant or hidden potential. It is the discipline of being present without judgment, expectation or fear. When we are light of these contaminants a letting go occurs in the mind, manifesting as a profound relaxation in the body. This relaxed state is one of vibrant alertness, which opens the door to self-realisation. The process of passing through the door begins as we release ourselves from residual tension in the body and mind. This tension is so deeply embedded that we are often unaware of its existence. However, due to its existence, conscious or not, we are continually drawn into challenges to move transcend them. The journey of transcendence is usually encouraged by physical, mental or emotional pain. For this reason yoga should not be viewed simply as a method of relieving stress, muscle tension, aches and pains. An authentic yoga practice can release us completely from all limitations down to the deepest levels of our unconscious .
The Principles of Yoga Postures Yoga is a step-by-step process of self-exploration. The principles of yoga are the essential foundations for this process. Each step sets a strong foundation. A strong foundation implies stability, which naturally leads to a safer yoga practice. So it is important not to skip steps. Always ensure the integrity of ‘yoga’ is up-held to receive all the benefits of practicing.
The Feet and Hands
Key points: o o o
Spread the toes and fingers apart Feet: weight is on the front of the heel, ball of the big toe and ball of the little toe, arches of your feet drawing up into the leg Hands: weight is on each corner of the palm, center of the palm drawing up into the arm
The hands and feet are always kept, energized, vibrant and active. In sitting postures the balls of the feet should be broad and open, neither pulling toward you nor pushing forward like a dancer. The toes should be extended and gently spread apart in an upward direction rather than forwards. In standing postures your weight is on the front of the heel, ball of the foot at the base of the big toe and ball foot at the base of the little toe. Your toes should be able to lift off the ground, not grasping the mat.
The quality of your hands while held in space is the same as when supporting your body on the floor. The palms are kept broad and long and the fingers are gently spread apart, index finger pointing straight in line with your arms.
The Extremities
Hyper-extended
Keys points: o
Bend Knees
Straight legs (correct)
When the legs or arms are straight do not hyperextend or bend the knees or elbows, soften them
In many standing and floor postures the legs or arms are straight. It is important not to hyperextend the knees or elbows, nor should you bend them. The leg must be straight with the kneecaps lifted but soft. The arms must be straight and energized, often extending horizontally or vertically, elbows soft.
Pelvis, Buttocks, Hip and Knees
Knee forward on ankle
Correct
Buttocks out
Buttocks in (correct)
Key points o o
When the knee is bent it should stack directly above the ankle Do not allow the buttocks to stick out. Shorten the distance between the feet if required (normally due to tight hips and pelvis).
When a posture calls for the legs to bend such as in warrior II, the knee must be positioned or stacked directly above the ankle. The buttocks must stay in line with the bent leg not splaying out to the side, which is often accompanied by a leaning of the front knee inward. The back hip must not roll forwards and down, keep it rolled back. In postures when the knees bend over the ankles the weight of your upper body must shift to your heels to counter balance the pose.
Body Weight Distribution
Downward facing Dog
Torso weight on front leg
Torso straight, weight even (correct)
Key points: o o
Spread your weight evenly over the foundation Push into the floor with your foundation
Your full body weight must be spread evenly over the foundations of a posture. For example, in Downward dog the hands and feet are the foundation, each being one corner. Each of these corners should carry one quarter of your body weight. Each of the four corners of your palms and three foundational points of your feet must be activated in the same way. In standing postures a common misalignment occurs when the weight of the top half of the body is distributed to the bent leg. This distortion is normally followed by and internal rotation of the back leg hip causing the torso will lean toward the bent leg, that, or an increased curve occurs in the lower back to falsely straighten the upper body. To align correctly, shorten the distance of you feet, externally rotate the back leg hip and engage the lower core muscles. This adjustment will allow the weight to travel evenly down both legs.
The Pelvis
Sway back
Neutral pelvis (correct)
Key points: o
Engage your pelvic abdomen (TA & pelvic floor) to decrease curve in lower back
The pelvis must be open and aligned in order for your legs to transmit stability and support to the spine. One of the main problems people encounter in the pelvis is an anterior pelvic tilt (sway back). This means the top front aspect of the pelvis comes forward and down and the bottom (sit bones) rotate up and backward. Engaging the lower abdomen to slightly flatten the lower back will adjust the tailbone into a neutral position. As you do this you will feel the groins open, stretch and lengthen. DO NOT initiate this movement from the coccyx at the back, which will result in a tightening of the sacrum and sacroiliac joints.
The Abdomen
Bulging abdomen
Contracted navel
Correct
Key points: o Abdomen is hollow firm and stable, by drawing up and into the rib-crest, softening the solar plexus The abdomen should be long, hollow, firm and stable. The main quality of the abdomen is that it should be hollow. This means the abdominal wall does not stick out, but draws in towards the spine. Contracting the abdominal wall back is not ideal. Instead lift and broaden through the rib crest, sucking the solar plexus in and up. This action, along with engaging the public abdomen (TA & pelvic floor), ensures the public abdomen does not protrude beyond the plane of the hips.
The Chest
Chest pushing forward
Correct
Key points: o o
Keep the chest broad and open for breathing Do not poke the chest out
The chest requires the maximum possibility of opening in when performing yoga postures for breathing. When lifting the ribcage away from the pelvis, thereby lengthening both the abdomen and the spine, the chest should broaden. The ribcrest and the sternum should not thrust forward. Let them move back toward the spine. The collarbones should normally be kept parallel to the pubic bones to ensure the truck and spine are not tilting to either side.
The Neck & Shoulders
Chin poke
Correct
Shoulder shrug
Correct
Key points: o o o
Tuck the chin towards the Adam’s apple before any movement of the neck and head Lengthen the neck before extending it backwards and soften the back of the neck before flexing forwards Keep the shoulders away from the ears
The neck is a very vulnerable part of the body. It should never be jerked, pulled or pushed. Move slowly, smoothly and with due sensitivity. When the head is fully or partially facing up, the back of the neck shortens. Take care not to jam the cervical vertebrae, which cause the muscles to tighten restricting movement and may cause pain. The key to safely extending the neck is to slightly tuck the chin and lift the back of your skull upwards. This action creates space between the vertebrae prior to extending the neck back. When the head is taken down toward the chest, care must be taken that the back of the neck is soft first, do not force. In most yoga postures the shoulders should be positioned away from the ears. This is a common alignment problem. Correct shoulder alignment is achieved by contracting the mid-back muscles, which pull the shoulder blades down the back.
The Spine
Too rounded
Too straight
Correct
Key points: o
Lengthen through the spine before twisting or when bending forward or bending backwards
When the spine is in a neutral position it must maintain its natural curves. Any instruction given to have a ‘straight spine’ is in fact a distortion. In most postures the spine should be fully lengthened creating space for free movement of the vertebra,
which will help express the spines natural curves when twisting or bending. The four core muscle groups of mountain pose have a large responsibility in developing the true integrity of the spine. For most of us these muscles need re-educating and development, which requires judicious attention and practice.
The Core of your Body The core of the body includes the brain, the eyes, ears, tongue, the front of the spine, pelvic floor and navel. These areas should remain soft at all times during yoga, particularly when you have reached your maximum and are holding the posture.
Yoga Guidelines Aches and Pains from Yoga Yoga is specifically designed to transform your body and mind. The transformational process can be very challenging, therefore if not treated with respect and gentleness overwhelm or unnecessary pain can occur. For example, if a beginner yoga student has a history of lower back pain, he or she may experience a flare-up in the beginning months of yoga practice. In this case it is highly recommended that they take great care during this period to modifying their postures and abide in the five elements and principles of yoga. It is also crucial to get adequate rest between yoga sessions. Adequate rest does not mean over-resting. In-action for too longer period only results in atrophy, inflammation, fragility, energy stagnation and therefore more deterioration and pain. Overcoming any illness or injury requires a fine balance, therefore patience and true acceptance is required for healing. It is important also to consult your physician along with your yoga teacher if you have any concerns about your progress. Allowing your limits, Naturally To receive the full benefits of yoga postures you must find your threshold or limit in any given posture without compromising the principles and five essential elements of yoga (focus, alignment, flow, internal heat and breath). Once you have reached your limit in a posture it is crucial that any stress or strain experienced in the body is used as a means to transcend. Transcendence is not achieved through ambitious goals, excessive determination or outlandish expectations. It is simply a natural process that unfolds as you cultivating the five elements of yoga. It is imperative you do not push through pain or force your way through postures. Instead create a level of calmness, space and objectivity when moving through difficult postures and generate a sense of compassion and gratitude for your body. Forcing yourself through postures or giving up in defeat is the very nature (traditionally termed ‘karma’) that manifests imbalances in the body and mind. It is important to cultivate a balanced sense of determination and gentleness when improving on yoga postures to truly overcome physical, mental and emotional boundaries. Spontaneous improvement Those who are true to themselves in their yoga practice often report spontaneous changes to their body. For example, a hamstring may release suddenly or strength may surge through the body allowing for full expression of a posture. These experiences often transcend the body and mind, resulting in lasting change on and off the yoga mat. It is not the focus of yoga to force your way bit by bit until the aesthetic appearance of the posture is achieved. This method of training is more suited to gymnastics. Yoga provides the opportunity to experience your body’s innate intelligence. Experience of that ‘truth’ is primary. Experiencing this innate
intelligence transforms fear into confidence, control into trust and force into patients. These are vital attributes for the healing of any condition. The 5 bare essentials It must be clearly understood that in order to attain the benefits of yoga the true integrity of the postures must be established encompassing the five elements of yoga as follows: o Each part of your body must take its place and assume its function. This includes entering the postures smoothly and in harmony with the flow of the breath (Vinyasa) o Lines of force must be established throughout the body so as to create structural equilibrium and alignment (asana) o Activation of the subtle grips that transform the internal energy of the body must be cultivated to establish natural breathing and internal heat (Bandhas). o No force or strain should be imposed on the quality of breathing (Pranayama) o And last but not least, all of the above elements of yoga require direct attentiveness and alertness created through pure focus and objectivity (Drishti)
The Five Elements of Yoga Focus (Drishti) It is an essential aspect of yoga to cultivate awareness of the body. Learning to focus holds the key to create this awareness. In the context of yoga, focus is the sensitive awareness on what you are doing. Stretching while watching TV will not allow for adequate focus, nor will your focus grow into awareness. Only with awareness can you ensure the body is functioning as an integrative whole. Without awareness yoga is simply an acrobatic exercise. The greatest hindrance to focus is absentmindedness, which is the most common issue in any yoga practice. Without presence of mind there is no yoga at all. Let go the EGO Physically speaking your focus point (Drishti) is where your eyes naturally rest once you have aligned yourself truthfully in a posture. Be mindful, honest and integral with your yoga practice. Excess determination, force, laziness, comparison with others will not naturally establish your focus point, nor will it allow you to truly accept your own body’s condition. Do not allow the ego of self-doubt or self-dilution interfere with your objectivity and focus. Focusing on what’s important No matter how stretched your attention is, always be responsive and alert to the core of your body (brain, eyes, ears, tongue, front aspect of your spine, pelvic floor and naval). If the core of your body habitually becomes hardened and tight during your yoga practice then any attempt to resolve unwanted tension in the body will be superficial or counterproductive. It is for this reason that many people report having no benefit from stretching exercises. Always remember the core of your body must remain soft.
Postural Alignment (Asana) Removing old ‘PAINFUL’ patterns The basic purpose of alignment is to balance the body. Balancing the body in many cases will not equate to a perfect yoga posture, particularly in the beginning stages. True alignment involves harmonising opposing lines of force, which in turn provides a sense of true stability. When the brain registers that the body is stable the protective subconscious mechanisms that continually fail to create stability through ‘tension’ are undone. This undoing allows for healing. However, attempting to force yoga postures to achieve superficial aesthetics will further entrench dysfunctional patterns and also create new ones. Getting into imbalance A line of force is often generated when one group of muscles are tight and short and the opposing group are weak and lengthened. No muscle or a group of muscles work in isolation. This means that when one muscle or a group of muscles contract the opposing side relaxes and visa versa (this is a general rule). Yoga postures are specifically designed to stretch and lengthen tight muscles by the activation of the weaker opposing muscles. Activation of the weakened muscles not only strengthens them, but also creates renewed neural pathways for that muscle group to the central nervous system (spinal cord and brain). The creation of balanced neural pathways gives the brain greater delegation ability to the body when in movement or simply when maintaining posture. When the brain is making use of all the muscles groups of the body in greater harmony the body naturally becomes stronger, more flexibility and stable, in turn allowing for effortless movement, higher levels of energy and deeper relaxation and rest. Let go of the DETAIL! It is important to keep in mind that the subtle details of alignment are endless making it impossible to consciously consider every adjustment at once. What makes yoga progressive is the simple fact that your entire body and all its parts are interconnected. This ensures that as you improve in one area, a ripple effect of change begins to occur across your entire body, particularly as your practice matures and your intent becomes clearer. As your sensitivity increases, naturally your awareness will deepen, allowing for spontaneous yet conscious adjustments to occur throughout your body. Trying to master postural alignment by analyzing each posture into every detail is an ego incentive. Your integrity and progress lie within the understanding and adherence to the basic principles of yoga. This is a sure way to naturally open your attention and deepen your sensitivity to the feedback given by your body, making adjustments a natural process.
Flow (Vinyasa) Go with the flow Vinyasa means continuous flow. In yoga, continuity simply means that we do not break the flow of awareness, internalization, concentration or action between postures. The ‘flow’ required in a yoga practice is governed by the rhythm of your breath. Be Exact! Each movement in a Vinyasa sequence is synchronized exactly with either an inhalation or the exhalation. This synchronization must be EXACT! There should be continuous movement of both body and breath, with no resting or pausing for breath or body to catch up with the other. The movement is initiated exactly with its inhalation or exhalation, and finished exactly when that phase of the breath ends.
The speed of the body movement is determined by the rate of breathing. The exact manner of entering any pose always involves synchronizing the body’s movements with the breath.
Internal Heat (Bandhas) It’s hard at first The bandhas involve muscular adjustments related more to our physiological than anatomical bodies, and more to our involuntary muscles than our voluntary muscles. Therefore they are initially very elusive, but with practice become quite natural. Perineum Mulabandha (lower core muscles) – involves sucking the perineal body and pelvic floor upwards. This is initiated by a flattening of the pubic abdomen, which naturally draws the sacrum in. Solar Plexus Uddiyanabandha (navel to spine) – involves sucking the solar plexus in and up against the rib-crest. Anterior Neck Jalandharabandha (Deep neck flexors region) – involves lowering the chin toward the breast-bone. This slows breathing down, making it more audible.
Breathing (Pranayama) Breathing freely Pranayama is the art of breathing freely. Tension in the throat, chest, diaphragm, and abdomen all conspire to inhibit our breathing. Pranayama is the process of releasing our breath from those tensions, freeing the restrictions imposed by ones experience of life. Only then, when the breath has been fully released can it be used to generate and harness energy effectively. Breathing heavily During yoga practice the quality of our breathing will inevitably vary. Those postures in which we are able to establish internal heat (bandhas) and stabilize the anatomical body (asana) will produce slow, smooth, soft, but potent breathing. The postures that are still challenging will elicit more intense breathing. This is normal and should not be of concern. Maintaining your attention on the quality of your breathing will naturally slow it down and stabilize becoming smoother and quiet. Be mindful that when attempting more challenging postures there is a tendency to become overfocused on alignment taking awareness away from the quality of your breathing. However, the former depends upon the later. The muscles need a consistent supply of oxygen to perform any posture correctly, particularly difficult postures. Breathing naturally In general, inhalation occurs when the body opens and exhalation occurs when the body closes. For example, in mountain pose when lifting the arms up over head (opening the body) this is lead firstly by inhaling, then as you bend forward into standing forward bend (closing the body) an exhalation will occur. At first you will be guided to breath either in or out before, during and after the completion of a posture, however as your practice continues breathing in this way becomes automatic and intuitive.
The Chakras In yoga philosophy everything is energy and this energy manifests as ‘stuff’, commonly termed ‘form’ or ‘matter’. The body harnesses this energy at the Central Core from the crown of the head to the base of the spine. Along the central core are seven energy centers called chakra’s situated in a particular part of the body for the specific purpose of providing a function. They also express the emotions of that area of the body. Chakra’s pick up vibrations and channel them through a stem, which then enters the physical body. For most people the idea that we are energy is abstract and intangible. It is difficult for most people in our western culture to believe in something they cannot feel, see, hear, taste or smell. The fact is everyone interacts with energy everyday but in most cases there is no recognition of it - no awareness. When people become aware of energy they can feel it in a tangible way and it becomes like everything else we accept as REAL. For example, if you were to explain to a four-year-old boy that they have a mind, the toddler would look at you blankly. The blank look on the toddlers face is due to his lacking experience and awareness of the reality of his mind - even though he uses his mind everyday. Adults, like toddlers, have still so much to experience and learn when it comes to the true nature of reality. The reality of energy is one major area of learning for those who wish to become more aware or seek true lasting healing from pain, illness or any form of dis-ease. Certain areas of Science are also becoming aware of the true nature of energy. With the amazing technology we have today physicists can look deep in our cells (the building blocks of life) then deeper into atoms, then deeper again into the nucleus of an atom, and finally reaching waves and particles. All that can be found at this microscopic level is vibrating energy. One could conclude that if vibrating energy is the basis of atoms and atoms clump together to make cells and cells form everything we know in the material world, then there is a good chance everything is ENERGY! Each yoga posture has a direct effect on these energy centers. When yoga postures are performed encompassing the principles and elements of yoga over time the energy vibration is restored. This balancing of energy has a positive affect on the mind, body, emotions and spirit, increasing your health and enjoyment of life itself.
Yoga Personal Instruction Session 1 Introduction The first session of the following personal instruction course provides an insight into the four core areas of the body that require attention in order for the entire body to be stable, flexible and strong when performing yoga postures. Awareness of Core The first session is designed to provide you with a strong foundation for practicing yoga through person tuition on how to activate and utilize your core. For the most part the term ‘core’ is widely misunderstood. There are two major aspects of this misunderstanding. One is the perception that the core relates only to the lower aspect of the torso or lower abdomen. The other aspect is that core strength is somehow related to abdominal or ‘six pack’ strength. This particular misunderstand is of great significance because using the abdomen in this way often results in upper and lower back pain. When the abdominal muscles are working to create pelvic and spinal stability the key muscle, rectus abdominis, pulls the torso forward into flexion. This action naturally calls for the back spinal muscles to contract in the opposite direction to straighten (neutralise) the spine. This is a common yet dysfunctional neural firing pattern, which creates a tug-of-war between the front and back body. Core 1 and 2 - Tent pole analogy For example, if you were to stick a tent pole into firm soil, naturally the tent pole would stand, however if pressure was applied it would easily fall. The common option used to stabilize the tent pole against pressure is to tie a string from the top of the pole and nail the string into the ground over to one side. However this would pull the pole over to that side, therefore to stabilize the pole another string must be use on the opposite side. This option would fix the pole into position. The pole in this analogy is your spine. The first string resembles your abdominal muscles and the opposing string is your back muscles. As you can see both muscle groups fix the spine into a rigid position. This is a problem because in reality if the spine is to function correctly it must be free to move in various directions while at the same time remain stable and supported. The best option to stabilize the spine is to have it supported in a firm yet flexible environment. That way when pressure is applied to the spine it can maneuver in any direction and without undue effort it will return to its natural position. The lower core muscles provide this environment. It is only when excessive force is applied to the spine or an action calls for significant flexion, extension or rotation should the abdominal, obliques or spinal back muscles contract. In most yoga postures, core muscles engagement is primary followed by the other major muscles groups. Therefore yoga without core understanding is simply not yoga and will only result in a tug-of-war in the body. Core 3 and 4 The above analogy relates to core 1 and 2 of this short course. There is also core 3 and 4. Core 3 and 4 also stabilize the spine into a neutral position but they are higher up the spine. While core 1 and 2 neutralise the pelvis and reduce the curve in the lower back, core 3 stabilizes and reduces the curve in the mid-upper back region and core 4 stabilizes the neck pulling the head square over the shoulders. Without the use of core 3 and 4, activation of core 1 and 2 is of little benefit. They are all reliant on each other. As your practice matures and you become more sensitive core 1, 2, 3, and 4 become connected and unified. This is when ‘the core’ becomes ‘yoga’, yoga meaning ‘union’.