Last Practice of the Year

This morning I went to my morning Mysore yoga class after almost two weeks away from yoga practice of any kind. My husband and I have just spent the Christmas holiday with our families; two days in Erie, PA, four days in Totowa, NJ and three days of traveling to and fro. We had a wonderful time playing with our nieces and visiting with parents, siblings and cousins but I did not make any time for yoga; not asana, meditation or pranayama. Consequently, I returned home feeling off-centered and a bit out-of-sorts. This, combined with mild sleep deprivation and jet lag, left me feeling slightly irritable and agitated, somewhat depressed, and generally unmotivated.

This was my state of mind this morning when I stepped onto my mat. Once I began my practice my mind wandered to typical New Years Eve thoughts. What was my previous year like? What do I want to accomplish in the next year? These thoughts stirred up feelings of sadness and loss and I was tempted to roll up my mat and go have a good cry. But I was only five minutes into my practice so I decided to stick with it. I’m not sure that fighting back tears was necessarily the healthiest track to take but I tried to let my sadness flow through my body in other ways. A little shake of the hands in forward fold, a bit more emphasis on cleansing exhalations. Eventually I realized that my practice today was all about letting go. Letting go of the past year. Letting go of any expectations for next year. Letting go of self-judgement and of judgement projected onto others. Letting go of resistance. Letting go of grief.

As I began to submit to my physical practice, I found more strength. I was able to do a couple of things today that I’ve never quite done before. Not bad for a day when I barely made it out of bed. And so as I close out 2010, I could judge myself for being so inconsistent in my practice. I could resolve to be better starting tomorrow but I’m not going to do that. For today, I’m simply savoring the feeling of new-found strength in my asana. And I tomorrow I will try to remember that whatever difficulties may arise in 2011, I will do my best to meet them with strength and acceptance.

May 2011 be a healthy and happy year for us all!

A Gift from Google

Merry Christmas to all my fellow anatomy geeks!

According to Gizmodo, Google has developed the 'Body Browser,' a 3D computerized model of human anatomy. This demo video looks pretty good! I don't know when the official launch will happen but I'm looking forward to trying it out.

Fundamentals for a Healthy Spine, Part 3

Bandha is a Sanskrit word that means to bind or lock. It refers to an ability to control the flow of energy or prana throughout the body. It is a practice that can be incorporated into many aspects of yoga including asana, pranayama, and meditation. The bandhas are often associated with our core strengthening muscles and indeed there is an anatomical correlation. Those who study classical yoga will argue that bandhas are not synonymous with muscle contraction, but I believe that only the most intuitive students could work on an energy level before learning how to properly recruit our deep, core muscles.

The muscles that are associated with bandhas have unique and important characteristics that distinguish them from other muscles in the body. They are often dysfunctional in those who have pain. This dysfunction may include weakness and decreased muscular endurance but it also involves poor timing and coordination with other muscles. Dysfunction can also mean too much tension or gripping of the muscles.

Uddiyana bandha or ‘abdominal lock’ is associated with the transversus abdominis (TA). Normal function of the TA is extremely important for maintaining spinal health, especially for those who are naturally flexible, who have an advanced yoga practice and for women. The TA fibers run horizontally across the abdomen and attach to the fascia of the lower back. When the fibers contract it acts like a corset, cinching in the waist and providing an increase in the intra-abdominal pressure. This pressure creates transient stiffness in the lower back, which results in more stability.



A healthy TA will automatically fire before other muscles are used, for example when lifting the arms. It also works in coordination with the lumbo-sacral multifidi muscles which are short muscles in the lower back that connect the vertebrae together and are essential for a strong, stable spine.

Several research studies have shown that the TA in those who have had back pain, does not function efficiently, if at all. But the TA can be retrained and there is decreased incidence of recurring episodes of back pain if the TA’s normal activity is restored.(1,2) Other studies have shown that the TA provides increased stability to the sacroiliac (SI) joint (3) which is why it is so very important for flexible women with an advanced yoga practice to be sure that the TA/uddiyana bandha is functioning properly.

In order to engage uddiyana bandha or contract TA, first find a posture in which you can comfortably hold neutral spine position (NSP). Draw the navel in gently toward the spine. Perhaps you can also sense the multifidi in the lower back contract as well. Make sure that you are still in NSP. Then make sure that you are using your diaphragm to breath. The lower ribs will move out laterally with the inhalation and move back in on the exhalation. This is TATD breath as defined by Professional Yoga Therapy. Release any unnecessary tension that may arise, perhaps in the neck, the jaw or the hands. Try to hold this pattern for 2 minutes.

As you become more efficient with engaging TA contraction in a NSP, practice it in other static postures including forward bends. Then work on it during vinyasa or flowing poses. Notice whether your tendency is to do too much or too little. Do you become floppy or rigid? Eventually your experience with bandha may shift from perceiving it as a muscle contraction to feeling how it affects the flow of your energy during practice.



Mula bandha or ‘root lock’ correlates with the muscles of the pelvic floor (PF). At its worst, pelvic floor weakness can cause incontinence and organ prolapse. It may contribute to lower back and SI joint pain. PF muscles with too much tension can cause pelvic pain, sexual dysfunction, chronic pain in the SI joint or the lower back. A healthy PF works synergistically with the TA. The muscles should work in unison to provide that healthy intra-abdominal pressure that protects the spine during functional tasks and difficult postures.

For more about the PF, including an exercise in PF awareness, see A Healthy Pelvis.



Although this ‘Healthy Spine’ series is focused mostly on the lumbo-sacral spine, no discussion of the bandhas would be complete without jalandhara bandha. This is the ‘throat lock’ and correlates with the deep, stabilizing muscles of the neck called longus colli and longus capitus. Collectively these are the deep cervical flexors (DCF). Like the multifidi, they connect vertebrae to vertebrae and like all of the muscles we’ve discussed so far, their dysfunction is associated with pain. Weakness or decreased endurance of these muscles may cause neck pain, shoulder pain or headaches.(4)

To find jalandhara bandha or contraction of DCF, sit upright in NSP. Tuck the chin back and drop it slightly. Then imagine lifting the breastbone up toward the throat. You should feel a slight tension but not excessive rigidity. You can check if you’ve overcompensated with the bigger, more superficial muscles by placing your thumb and index finger on both sides of the trachea (windpipe) and gently sliding it side to side. If it does not slide easily, then you are overusing other muscles such as the scalenes, hyoid muscles or the platysma.



In summary, learning how to properly incorporate the bandhas into a yoga practice will greatly improve the safety and effectiveness of asana practice especially for those who are very flexible. Clients who have a history of neck or back pain, especially if it is chronic or recurrent, will likely have dysfunction of their deep, stabilizing muscles. They will need individual training to relearn how to properly recruit those stabilizing muscles. This training can be difficult due to the subtle nature of the appropriate muscle contractions and the challenges of training patients with inhibition of normal neuromuscular control. Physical Therapists are ideally suited to treat patients with such inhibitions as we often have equipment for biofeedback and we can supplement this reeducation with hands-on therapy as needed, especially if the client is currently in pain.

After the New Year I will write about the role of restorative postures for those with back pain.

References:
1. https://www.cebp.nl/media/m984.pdf
2. http://journals.lww.com/spinejournal/Abstract/2001/06010/Long_Term_Effects_of_Specific_Stabilizing.4.aspx
3. http://www.udel.edu/PT/manal/spinecourse/LumbarEval/Tabdominis.pdf
4. http://ebm.bmj.com/content/suppl/2003/08/08/8.4.109.DC1/84109authorreply.pdf

Images From:
Pelvic Physiotherapy
Floota.com
Ab-Core-Stomach Exercises
OBGYN.net
Maryville.edu

Baking as Brahmacharya?

I've been working on a bandha post all week but I just can't seem to get it done. I have so much on my mind that distracts me when I sit down at the computer. Of course I realize that this lack of focus probably means that I've forgotten the lesson of moderation or brahmacharya, which I wrote about last year during the holiday season:

Have a Merry, Moderate Christmas

Yesterday after very little progress at the library, I decided to pack it in and head home to do some holiday baking. I'm not sure that it brought me closer to God but it was a good remedy for channeling my scattered energy into something productive and sweet. The result was sugar cookies and carrot cake cupcakes:



Wishing everyone sweetness and bliss this weekend!

Holiday Favorites for Sale

Christmas is only 12 days away. If you still have some Christmas shopping to do or if you want to treat yourself during this hectic time of year, consider purchasing one of my favorites on Amazon. If you click on one of the links below, a portion of your purchase will go to supporting me and my efforts here at The Pragmatic Yogi.

Leslie Kaminoff's Yoga Anatomy is a great resource for anatomy geeks like myself. It has wonderful anatomical drawings of a range of yoga postures and describes how muscles work within the poses. Mr. Kaminoff also includes in-depth descriptions of the respiratory system and it's relationship to yoga postures.




I have been using a Jade mat since January this year and I love it's grip and cushy feel. The cushiness does make for more difficulty with standing balance poses but it's a welcome challenge most days.




Lightweight, affordable and durable, Gaiam mats are a good option for toting around to the studio or on vacation. These mats are not as thick as the Gaiam mats so you may need to double it up for kneeling postures but at least you'll be on firmer ground for your balance poses.




Back Care Basics is a must-have for anyone who has ever experienced low back pain and for any and all therapists who treat patients with back pain.




Another good resource for those with chronic or recurring pain, this dvd offers comprehensive guidance in gentle yoga postures for managing neck and shoulder problems.




Linda Sparrowe and Patricia Walden have teamed up on several books that are excellent references for making the most of asana. This one is nice guide on how yoga can help those with osteoporosis to safely and effectively improve strength and posture.




I picked up this CD at San Francisco's Yoga Journal conference in January and I've been enjoying it all year long. Beautiful and relaxing, I play it during my therapeutic yoga classes or whenever I want to create a calming environment.



More of my favorite resources are listed on my website, Lisa B. Minn.

What are your favorites? Do you have a well-worn book of yoga poses? An inspirational novel you can read over and over again? How about music that elevates your mood, no matter how many times you listen to it? Let me know what your all-time favorites are. Tell me about any new gems you've discovered in 2010.

Fundamentals for a Healthy Spine, Part 2

In the first ‘Healthy Spine’ post, I reviewed neutral spine posture and asana that can be done while holding neutral. This week I want to talk about how forward bends and backbends may affect some common problems of the spine.

There are scores of websites out there that suggest various asana for low back pain, however very few address the individual and varied nature of pain. Most seem to assume that the pain is related to postural stress from sitting and therefore tend to emphasize back bending asana such as Cobra. While it is true that many people do have symptoms related to such postural stress, some clients may be aggravated by backbends. Let’s review some common diagnoses:

Bulging or Herniated Discs - This is a diagnosis that is common in people aged 20-something to 50-something. Patients with damage to discs often have a significant loss of lumbar lordosis. This may be as a result of or perhaps a cause of the injury. Most often discs will bulge or herniate toward in the posterior-lateral (back and to the side) part of the disc. When you flex the spine or do forward bends the bulge will worsen, possibly placing pressure on the adjacent nerve root. However sometimes bulges may be more central, which could be aggravated more by backbending.

Spondylolisthesis - This diagnosis involves forward slipping of a lumbar vertebrae. This may be due to a congenital abnormality or repetitive stress that causes a fracture in the pars interarticularis (bone that connects the vertebral body to the spinous process). This diagnosis is often seen in young athletes such as gymnasts and football players. These clients often have hyperlordotic posture (excessive inward curve). Lumbar extension and back bends will aggravate their symptoms Core stabilization is crucial for people with this diagnosis.

Stenosis - This diagnosis means narrowing and most typically refers to narrowing of the space where the nerve roots exit. The narrowing is usually the result of a loss of disc height and/or thickening of the bone around the facet joints which is a common manifestation of osteoarthritis. Stenosis is common in older adults and it may be aggravated by lumbar extension or back bending. These clients may feel pain with Cobra, Bridge or Warrior postures.

Osteoporosis - Flexion in the thoracic spine should be avoided by those with osteoporosis. Backbends that focus on the mid-back (such as Mini-Cobra) should be emphasized for these clients. Ideally, the scapular muscles (middle and lower trapezius, rhomboids, rotator cuff) should be strengthened to improve postural endurance. Forward bends can be done safely if the thoracic spine remains lengthened and is not rounded toward its end-range.

Sacroiliac (SI) Pain - Forward bends or lumbo-sacral flexion make the SI joints more vulnerable to injury because there is less joint congruency, in other words less stability. In a flexed posture or with the tailbone ‘tucked’ (counter-nutated), the stability of the joint is entirely dependent on the ligaments around it. Combining lumbo-sacral flexion with rotation, as in Seated Sage Twist, may force the sacrum out of alignment, especially if the ligaments are lax, either due to genetic predisposition or to a sustained, long-term yoga practice that over stretches the ligaments. Once an injury occurs, forward bends are most likely to aggravate the symptoms.

Piriformis or Quadratus Lumborum Syndromes - Tightness, spasm or hypertonicity (holding excess tension) of the piriformis or the quadratus lumborum (QL) can mimic any of the above pathologies. But while a bulging disc or SI joint strain will most likely be irritated by forward bends, these muscular symptoms may be relieved by gentle, flexion-based stretches. Active backbends such as cobra may aggravate these patients but gentle, supported postures such as Reclined Bound Angle may provide relief as the muscles will be shortened and encouraged to relax.


This is just a glimpse into how various pathologies and impairments of the spine are related to spinal curves and how they may be affected by flexion-based or extension-based postures. Anyone with significant or persistent back pain should be evaluated by a licensed health care specialist (a neurologist, orthopedist, physiatrist or physical therapist who specializes in spine). Once the origin of symptoms has been identified, an individualized program can developed by a PT and/or yoga therapist.

A program that is designed to prevent back pain for the general population should emphasize healthy range of motion in all directions: flexion and extension as well as rotation and side-bending. It should teach mindfulness of posture and breathing patterns and it should teach core muscle strength and relaxation. Next time I will write about bandhas and their role in treatment and prevention of back pain.

Top image from Spine Universe
Second image from Get All About

True to Tradition or Crazy about Creativity?

Have you heard about all the creative ways people are trying to capitalize on the popularity of yoga in America? Sometimes it is an effort to combine two passions. Sometimes it is a way to appeal to a more diverse audience. Sometimes it is simply the result of seeking popularity or the all mighty dollar. Celina Jacobson at nursingschools.net recently posted an article about the ‘12 Worst Yoga Trends that Distort the Tradition’. Some of these concepts are bizarre, some offensive, some plain silly and some you may actually find appealing whether or not you want to admit it.

Yoga purists will dismiss these ideas as being gimmicks that detract from the essence of yoga. But others argue that there is nothing inherently wrong with marketing yoga in a pretty or provocative package. After all, this is America and people do need to make a living. My opinion is that there is room for modernization and marketing however it should be within the parameters of the original spirit of yoga. Does it seek to provide mental and spiritual wellness along with physical health? Does it adhere to the yamas and niyamas? Does it promote a deeper understanding of one’s self or does it distract us from facing our realities?

For the record, I have defended Mobile Yoga. At first I thought it was a very bad idea... yoga on skates?! Isn’t that just asking for injuries? But when I watched the video on their website, I realized that the founder is simply melding her two passions. The program is really about teaching focus, breathing and balance to those who already enjoy the vigor of skating. And much of the actual asana is done before skating. Sometimes it's not so bad to make a break from tradition.

Photo from Yoga Meditation NY
Related Post: Chocolate Yoga