Science of Yoga_ Understand the Anatomy and Physiology to Perfect Your Practice ( PDFDrive )

Cerebellum Cerebellum activation THE ASANAS Floor This pose activates your cerebellum, Keep your knees which is responsible for muscle wide apart memory. It detects shifts in balance, coordinates smooth muscle and eye Heels lower to movement, and helps your body ground as far learn complex movement patterns as comfortable that become second nature with practice, such as riding a bike or Low squat getting into Crow pose. Getting down to (and up from) the floor as in this low squat (malasana)— the starting point for Crow pose—is extremely beneficial for your body. Moreover, your ability to get up and down from the ground successfully, and ideally without using your hands, is a strong indicator of your lifespan. Triceps engage Tibialis anterior Feet are pointed by pressing up lengthens as calf (in plantar flexion) against the weight muscles engage of your knees Wrist flexors Fingers are lengthen but spread engage to stabilize POSTERIOR–LATERAL VIEW 149

THE ASANAS Floor Thighs PLANK Your quadriceps engage to extend your knees and stabilize Kumbhakasana your thighs. Your hip adductors and abductors engage while in Plank pose is the top point of a press up. It is a a neutral position to stabilize strong, stabilizing pose that works muscles from your thighs and hips. the deepest layers inside you to the most superficial. When holding Plank you are giving your body a thorough, strengthening workout. THE BIG PICTURE Plank pose particularly strengthens your shoulders and entire core—including your abdominals, back muscles, and pelvic floor muscles. It builds heat and energy throughout your body when held for several breaths or more. GluGteluTusteenmRuseSseodcermBiVtumufaisaacixssseticetfpmeiunsamudsefsoiellnraamiottsaoeseurraisslis Knee ExStAeoPnlnesluoakrslnehtaallrucfias slocniagus Lower legs Your ankle dorsiflexors engage as you press your heels back. You are likely to feel a stretch in your toe flexors and in the plantar region of your foot. Your calf muscles are in a slightlly stretched position. ExTtGeinbasiolsirtardsoigcaintnoerteumrmiioulrosngus Hips Shoulders and VARIATION KEY forward elbows in line Place your forearms and, Joints of knees optionally, knees down to lower the intensity. Don’t Muscles allow your back to sag—if you feel any strain on Engaging your back come out of Engaging while the pose and rest. stretching Stretching 150

Torso ALIGNMENT Crown of Your hands are under your shoulders or slightly head reaches The abdominals engage to compress forward. Without moving your hands, pull them your abdominal organs. Your spinal back toward your feet to engage your core. Imagine forward extensors engage to resist gravity, a diagonal line from your heels to your head. Elbows bringing your spine into neutral. Your soft, not pectoralis major muscles engage Spine neutral, locked to adduct and flex your shoulders. core engaged SpinSaelrerxatetnussorasnterior Press heels back SpiOnebliques Feet hip- Hands under Rectus distance apart shoulders, press down and back abdominis SternSopcllUeenipdipuoemsr matrsautopsciedlzeius s DTelrtBoiciBiedEcEprsEelaspxbxcsbtothreebwaninrocasrhsocaoihridriciicaaalrirpspiirraaddiiaalliisslbornegvuiss Arms PFEalxlemxteoanrrsicosarlrocpnaigruuplisnualrnisaris Neck Your rotator cuff muscles and Your upper trapezius and deltoids dynamically engage to cervical extensors engage to stabilize your scapulae and shoulders. The triceps extend your elbows, while stabilize your neck, resisting your pronators help to pronate your gravity’s pull to drop the head forearms. Your wrist extensors engage, while your wrist flexors stretch. forward. In this version, your cervical flexors engage to tuck the chin slightly. 151

PLANK Kumbhakasana Sternocleidomastoid Jalandhara bandha Splenius muscles CLOSER LOOK Longus muscles Jalandhara means “net holding” in Sanskrit; the bandha is so called Plank can be used to explore yogic because fishermen in ancient India energetic locks, called bandhas. In would hold nets under their chins. this version, notice subtle activation This pose engages your neck in the areas of the bandhas while muscles in a subtle but similar breathing. You can practice engaging way as you lift your head up against the bandhas under instruction gravity. Traditionally, this is done from a qualified teacher. while seated, and with the glottis closed for breath retention Crown of the head (kumbhaka). However, you should reaches forward keep breathing while in plank. Rotator cuff muscles engage to stabilize shoulders Thoracic outlet Serratus anterior diaphragm muscles engage (including the to prevent your neck and thorax shoulder blades muscles and from winging out the glottis) Wrists are Respiratory extended diaphragm Abdominals move freely with breath Pelvic floor diaphragm Three diaphragms Some researchers describe the three areas of the bandhas as the “three diaphragms,” shown on the image above. According to this model, these three oscillate between engagement and release freely in a healthy breath. 152

THE ASANAS Floor Diaphragm ascends with exhales Keep Transversus Pelvic floor breathing abdominis muscles steadily in this pose (corset muscles) Lungs Deep core Diaphragm Mula bandha muscles engage Abdominals to support torso drawn in Mula means “root” in Sanskrit; this bandha and up involves a pelvic floor engagement. When your Uddiyana bandha transversus abdominis or “corset muscles” engage, your pelvic floor also naturally engages. Uddiyana bandha involves engagement Notice if you feel a lift (in this case, horizontally) in of the abdominal muscles to pull the belly your pelvic floor, particularly with your exhales. in, and diaphragm up, with the exhale, and often incorporates a breath hold. In this pose, This is soft and subtle; don’t squeeze. you are only doing a subtle version of this, but drawing your abdominals in and up while still breathing. Hamstrings lengthen and engage slightly to stabilize Calf muscles stretch as heels press back Quadriceps work Knees extended Heels press to hold legs in but not locked back extended position ANTERIOR–LATERAL VIEW Toes are 153 curled under

THE ASANAS Floor SIDE PLANK Vasisthasana Side Plank is a challenging arm balance that may get Top thigh you sweating and your heart pounding. This pose is particularly beneficial for anyone looking to improve Your hip adductors their focus and endurance. Holding Side Plank takes engage on both sides to concentration to keep your hips from sagging. stabilize your thighs. THE BIG PICTURE KEY PectAindeAduuGds cdrtuoarcctibolriresvliosngus Joints Lower legs Knee This pose strengthens your core— including your abdominals and back Muscles Your ankle dorsiflexors engage muscles. Your supporting arm and to dorsiflex your ankles and shoulder muscles are also engaging Engaging extend your toes. Your calf strongly to maintain balance. Even your Engaging while muscles are in a stretched leg muscles are working to support you stretching position. Press the side of your and keep you aligned and balanced. Stretching foot into the floor to activate your fibularis muscles in your bottom leg, preventing your ankle from rolling downward. ALIGNMENT Hand Gaze up GaTstiSrboFoicElaEineblxuiexusmtstelaeianunnrsstsioesorrrimohrduaislgcliulteocsirsulmonlgounsgus Try to stack your hips and reaches up shoulders on top of each Shoulders and other. If comfortable, reach hips stacked your top arm up and gaze skyward. Alternatively, you may find looking down at your supporting hand helps you to stay balanced. Hips lift up Elbows soft, Feet not locked stacked 154

Torso Neck The abdominals engage to stabilize To turn your neck, on the side toward the your spine in neutral curves and ground (this model’s left), your rotatores, compress your abdominal organs. Your spinal extensors engage to resist multifidus, sternocleidomastoid, and gravity, bringing your spine into neutral. semispinalis cervicis engage. On the Spinal extensors side facing upward they stretch. Your splenius capitis and splenius cervicis engage on the upward-facing side, and stretch on the side nearer the ground. ReActTubdsroaambndisonvmaeirlnsoiusbsliqaubedsominis SStpelrennoicluesidmoumsacslteosid Tensor Bottom arm RectVuasstfuesmlaotreirsalis fasciae Bottom thigh Flexor digitorum superficialisYour rotator cuff, pectoralis major, and Vastus medialis latae Your quadriceps engage Hip to extend your knees and deltoids engage to stabilize your thighs. Your stabilize your shoulder. hip abductors engage on both sides. However, on The triceps extend the bottom thigh, they work your elbow while your harder to resist the force of pronators help to pronate gravity, lifting your hip. your forearm as you press into the palm of your hand evenly. Your wrist extensors engage while your wrist flexors stretch. SeTBrrriiacPceteeuppcstssobarbarDnralaitecseclhrthmoiiioiiaidrjsor FElexxtoenrPPBscrroraooranrBnccpahaaritPariotaorporcalrirhmqadruitadaaiearaidriladslieirilsaslsiaolsntiusgsus 155

SIDE PLANK Vasisthasana Stretch up to the tips of your fingers CLOSER LOOK This arm Side Plank involves deep breaths, recruiting engages minimally more respiratory muscles than usual. There is compared to the also significant core muscle engagement, which supporting arm is good for scoliosis, but poses risks for pregnancy. Sternocleidomastoid Pectoralis Internal Gaze up to your minor intercostal muscles hand to challenge your balance Serratus Rectus abdominis anterior External oblique INHALATION Internal oblique Pectoralis major has MUSCLES minimal engagement EXHALATION MUSCLES compared to the supporting side Respiratory muscles Quadriceps engage to In a natural breath, your diaphragm is the main player. When you breathe deeply, as in this pose, other accessory stabilize thighs respiratory muscles can be recruited. The inhale involves the muscles above left, along with small muscles along your neck called the scalenes. The exhale also involves deep muscles along your ribs called transversus thoracis. Rectus abdominis Elbow flexors prepregnancy lengthen and Linea alba engage to During pregnancy stabilize Post-pregnancy with diastasis Feet stacked To reduce pressure recti with weight on wrist, come on side of foot down to rest on Pregnancy caution your forearm The linea alba is the connective tissue joining the sections ANTERIOR–LATERAL VIEW of the rectus abdominis. During pregnancy, pressure can separate this tissue, causing a condition called diastasis recti or abdominal separation. For this reason, be cautious of poses that involve abdominal engagement and pressure while pregnant, particularly later in pregnancy. 156

Thoracic THE ASANAS Floor spine Leg raised just Strengthen over hip height muscles with VARIATION convex side To further challenge your stability and toward floor strengthen your core muscles, slowly lift your top leg to a little over hip height. Scoliosis Keep your hips aligned and if you feel unstable lower your leg back down. In scoliosis the spine curves to the side making an S or, more commonly, a backward S shape. This side of Some evidence suggests that strengthening the your hip engages convex side of the primary curve with Side Plank less than the —by practicing with the convex side toward the supporting side floor—can reduce sideways spinal curvature and symptoms. Consult a specialist if you are unsure which side needs strengthening more. Back muscles engage more on this side of your spine Stable Humerus Knees extended alignment— Radius but not locked elbows stacked, Ulna Feet are flexed not locked (in dorsiflexion) Hyperextension 157 of joint Locking elbows Calf muscles are in a lengthened Avoid locking your elbows into hyperextension (>180 degrees). This causes compression on position the weight-bearing joint. When the bones aren’t POSTERIOR–LATERAL VIEW stacked optimally, the uneven load may lead to osteoarthritis and impaired function over time. Instead, microbend your elbow so it appears straight and stacked. This will require more muscular effort but will bring long-term stability.

THE ASANAS Floor Neck long and chin lifted COBRA VARIATION Elbows under Bhujangasana With your forearms on the floor, shoulders Sphinx can be a more accessible and Cobra pose is a key traditional yoga pose. This gentle more passive version of the pose. backbend was believed to ignite a burning digestive fire and awaken the flow of dormant energy. It does seem to stimulate digestion and elimination, while helping to ease back pain for many. THE BIG PICTURE The front of your body—including your chest, abdominals, and hips—is stretching. Meanwhile, muscles in your back, shoulders, and arms are strengthening as you maintain the posture, creating an even curve along your neck and spine. ALIGNMENT Gaze straight Thighs Your pubic bone remains on the mat as you ahead elongate your spine into an even backbend. Your gluteus maximus, adductor If you feel pinching or pain in your lower Even curve magnus, and hamstrings engage back, come down lower. in neck to hold your hips in extension, while Breastbone your tensor fasciae latae and Shoulder blades down reaches forward iliotibial band stabilize your hips. and toward center and up Elbows bent BicTepeHsnGfsieolpmurotfreaisuscsiame alaxtaime us Even curve in spine Pubis remains on mat No pinching in SeVmaIiltseitonutdsiibnliaoatselurbsaalinsd lower back Toes Buttocks not untucked clenched 158

Neck KEY Joints Your cervical extensors engage to Muscles extend your neck, and the cervical Engaging flexors engage while lengthening to Engaging while stabilize. This prevents your head from stretching dropping back and creates an even Stretching curve through the length of your spine. Upper arms LUoSSnpptpgleueernrns itomurcauslpesmiecdzlueiosusmcslaesstoid Your triceps engage to resist Torso gravity, pressing into the Your spinal extensors engage ground as if you are moving to extend your spine while your toward elbow extension, abdominals stretch. Your pectoralis while maintaining some major stretches as you broaden your chest while adducting your shoulders. elbow flexion. Your biceps Your middle and lower trapezius also engage to stabilize. engage with your rhomboids to retract and depress your scapulae. Rhomboids Deltoids IliQopSusETpaoarirdnesarcaenttosurvseSlrupsmionbsaporeiunmalis InRterenctaulsobalbiqduoems inis Infraspinatus SPeercrTtTaoerrtTriuaecrlsesaipBsapmsBinmecabreztapraeijauocsrjhiorcbsohirrarailicihs ii Lower arms Your pronators engage to pronate your forearms, pressing your thumbs more firmly into the mat. Elbow ProBnraatcohriqouraaddiraaWltiusrsist 159

COBRA Bhujangasana Eyes gaze up diagonally to CLOSER LOOK where the ceiling meets the wall Cobra pose can be refined with activation of key muscles like the serratus anterior. It can be adapted Chin lifts to gentler versions such as Sphinx pose, or a deeper slightly backbend such as Upward-facing Dog. Pectoralis minor Keep spine Blood vessels close Hyperextension mainly stretches gently curved to to spine can be could increase damaged in fluid pressure protect disks hyperextension in eyes Neck problems Iliopsoas stretches ANTERIOR VIEW Traditional teachers have taught to throw the head back as far as possible. However, we now understand this has more risks than benefits. Based on case studies and anatomy knowledge, you can choose to respectfully adapt for safety and optimal function by avoiding hyperextension. Elbows are straight but not locked Thighs are lifted VARIATION Upward-facing Dog is a similar pose to Cobra, used more in some styles of yoga. The thighs are lifted off the floor with the elbows straight to create a deeper backbend. 160

THE ASANAS Floor Upper back strength Gently Your rhomboids Rotator cuff counteracts engage to draw muscles engage, By strengthening your upper mid-back including your and middle back and stretching rounding your shoulder infraspinatus your torso, you counteract blades toward hyperkyphosis (see p.14). The more passive forearm version each other (Sphinx pose) can also be a great option for hyperkyphosis of the thoracic spine, preventing dysfunction or a “dowager’s hump.” Serratus anterior Serratus activation anterior Try gliding your hands back without moving them on your mat, pressing your breastbone forward to reduce pressure in your spine. This also activates your serratus anterior muscles, which help with functional movements like reaching your arms forward. Strengthening them could relieve some neck and shoulder pain. Calf muscles are passive and relaxed Hamstrings lengthen but engage to hold hips in extension Knees fully extended Toes and feet POSTERIOR–LATERAL are pointed (in VIEW plantar flexion) 161

THE ASANAS Floor Thighs LOCUST Your hip extensors engage to help you lift your thighs, while Salabhasana your hip flexors stretch. Your quadriceps engage to Locust pose, also known as belly-down boat pose, can extend your knees. be helpful for relieving back pain. Elongating your spine in this way helps to counteract poor posture and related Iliopsoas issues, as muscles along your back and legs engage to GluteHusipmTaexniRmsouerVcsaftausstscuifasemelaloatrteiarsealis hold each end of your body off the ground. Biceps femoris (long head) Biceps femoris (short head) THE BIG PICTURE This pose particularly strengthens your back muscles, buttocks, and thighs as you lift your legs and shoulders from the ground. It can be challenging, but you don’t have to lift very high to get the benefits of the pose. Ankle GaTstirbocinaelmisiuasnterior Soleus Knee Lower legs Toes Leg lengthens Upper body VARIATION pointed up and away relaxed If you have neck issues, Your gastrocnemius and place your forehead on soleus engage to plantarflex your hands and lift one your ankles while your tibialis leg at a time, trying to anterior muscles and other keep both of your front ankle dorsiflexors are in a hip points toward the stretched position. ground. Hold for several breaths, then switch legs. 162

ALIGNMENT Toes Arms Shoulder blades Gaze As you lift your shoulders and pointed reach back reach together forward legs, focus on elongating your Stabilize spine. Reach the crown of your Lengthen neck into head forward and upward, and spine as even curve aim for an even-feeling curve you lift all the way along your spine, including in your neck. Neck and arms Elbow Triceps brachii DeltoidsLoSntgeSurpnsloemcnuleisuicdlseosmmausstcolieds Biceps Your cervical extensors engage to extend your neck, brachii and your cervical flexors engage while lengthening to stabilize your neck, preventing throwing your head back and creating an even curve in your spine. Your posterior deltoids, latissimus dorsi, and teres major muscles engage to extend your shoulders, while your triceps extend your elbows. KEY Engaging while Quadratus lumborumPSeeRrcretaoctrtuuaslsiaSsapbnmidntoaaemlrjeioSixonrptreiinsnseors Torso Joints stretching Stretching Your spinal extensors engage Muscles while your abdominals and pectoralis major stretch. Your Engaging middle and lower trapezius engage with your rhomboids to retract your scapulae, while your serratus anterior muscles engage to help stabilize them. 163

LOCUST Salabhasana Crown of your head reaches up CLOSER LOOK at a diagonal Locust strengthens the entire back of your body, which can be particularly helpful for improving posture and core function. You do not have to lift yourself very far off the ground to gain the benefits of this pose. Psoas minor Anterior deltoid Psoas major stretches Psoas minor You’ll probably feel your psoas stretching in this pose. Approximately 40 percent of people have a psoas minor. This is further evidence of the variation between individuals; some people have more muscles or bones than others. Bodies are so different that, of course, each person’s expression of a yoga pose will look unique. Pectoralis major stretches Rectus abdominis stretches ANTERIOR VIEW Pressure is placed on your intestines Boost digestion Feet are pointed (in plantar Poses like this can help stimulate a flexion) bowel movement because of the floor’s pressure on your digestive organs, and from the engagement of your core. This effect may be enhanced if you come in and out of the pose several times, simulating the rhythmic movements of your intestines. 164

THE ASANAS Floor Back pain Nucleus Annulus Degenerated disk pulposus fibrosus The World Health Organization cites back pain, Intervertebral Disk degeneration is part of the particularly lower back pain, as a major cause disk narrows natural process of aging. Over time, of disability worldwide. Research suggests that gravity wears down your disks. Cells, yoga is a safe, effective, nonpharmacological, including those in intervertebral noninvasive, and low-cost method of relieving disks, also become drier with age, back pain, and pain in general. making them less resilient, and less resistant to gravity. Strengthening your back muscles may help prevent or slow these age-related changes by supporting your spinal posture. Lack of body Rhomboids awareness can engage lead to pain Fatigued or pulled muscles could lead to back pain Nerves such as the Disk problems such sciatic nerve can as herniation can be compressed lead to pain Hamstrings engage to help extend your hips Tibialis anterior Tensor fasciae latae SUPERIOR– stretches slightly stretches as POSTERIOR VIEW your hips extend 165

THE ASANAS Floor Lifted thigh and lower leg SUPINE LEG Your hip flexors engage while your quadriceps STRETCH extend your knee. Your hip extensors— Supta Padangusthasana particularly your hamstrings and gluteus maximus—stretch. As you grasp at your toes This pose and its variations stretch your thighs in a you’ll likely feel your ankle plantar flexors— way that is particularly safe for your lower back. This can be very relaxing and great for winding down after especially your calf muscles—stretching. a long day. If you are unable to grasp your toes, try holding onto a strap around the bottom of your foot. Lowered thigh and lower leg THE BIG PICTURE In this version of the pose, The back of your lifted thigh and leg intensely stretch. Your your lowered thigh and leg are arms gently pull your leg in, but you should try to relax any muscles that are not necessary for this action (like your jaw, slightly engaged to stabilize. neck, and shoulders). Your hip flexors are in a slightly lengthened position, your quadriceps extend your knees, and your hamstrings are slightly engaging. Your ankle dorsiflexors engage while your plantar flexors are in a neutral or lengthening position. Rectus femoris ALIGNMENT Grab big toe Vastus lateralis Your spine is neutral, or your lower back or a strap may be slightly flexed depending on how around foot Iliotibial band far into the pose you go. Pull your toe in Knee as TiEbGxiaKtaBelBsinnsitiercscaooeeencprpntsdseerifmfgieeomiimrtuoorosruriimss((lsolhonongrgut shheeaadd)) until you feel a deep but comfortable straight stretch in your hamstrings. as possible Flexed feet Hip rotating inward Spine Relax shoulders Head neutral and neck resting 166

FAleFnxlokerxleohradlliugciitsorlounmgulsongus KEY Soleus Joints Gastrocnemius Muscles VasStuemsSmeiKtmeendniimdeaielenimsosbursanosus Engaging Engaging while stretching Stretching RecAtudsdfuemctoorrismagnus BrachioTrraBicdrEeaBpilacisbchleboipirswasalbcirhsaicihii Arms Your brachialis, biceps, and brachioradialis are engaging to pull toward elbow flexion. Your triceps stretch. Neck Try to relax your head down and release your neck muscles, allowing your neck to maintain a neutral curve. Torso Transversus abdomiSnpiisne With as few muscles engaged as possible, your transversus abdominis stabilizes your spine. 167

SUPINE LEG STRETCH Supta Padangusthasana Foot is flexed (in dorsiflexion) CLOSER LOOK Calf muscles This stretch can be done with or without a strap, stretch deeply making it accessible for many people. Use your as foot is flexed neurophysiology to your advantage to get a more effective stretch with mindfulness tricks. A strap can Knee is soft, help you reach not locked your foot Elbow is soft, VARIATION not locked If you are unable to reach your toes without straining, you can hold onto a Allow your ribcage to strap around the sole of your foot. You move with your breath may also bring your leg out to the side to shift the focus of the stretch to your groin and inner thighs (adductors). Reach toward your foot with little to no muscular effort around your shoulders Eyes can be open or closed 168

Quadriceps THE ASANAS Floor Hamstrings Motor signal Motor signal decreases, allowing engages quadriceps muscle to release Sensory signal to spinal cord Protective signal to Motor signal decreases, spinal cord hamstrings relax Muscle spindle Reciprocal inhibition Golgi tendon organ Muscles often work in pairs. You can use reciprocal Release inhibition (RI), a protective physiological phenomenon, to When you first go into a stretching pose, you probably feel get a deeper stretch safely. To initiate RI, consciously a taut pulling in your muscles. After a few breaths, tension engage your quadriceps for a few breaths. Nerves in your peaks, and sensors in tendons called the Golgi tendon organ send a protective signal, inhibiting contraction quadriceps send a message to the paired hamstrings, and resistance in larger muscle fibers. This causes that telling them to relax deeper into the stretch. pleasurable “ahhh” feeling of release. Research suggests Kneecap faces Muscle spindles a 20–30 second toward the sky sense a stretch hold can increase hamstring flexibility Motor neuron tells muscle to contract Stretch reflex Smaller muscle fibers with sensors, called muscle spindles, don’t release as quickly, causing the stretch reflex (which involves muscle contraction to protectively resist overstretching). Override this by moving gradually into the pose, allowing muscle fibers to slowly release, to get a deeper stretch without injury. Ankle flexors engage LATERAL VIEW 169

THE ASANAS Floor SUPINE TWIST Supta Matsyendrasana This relaxing spinal twist is often done at the end of a yoga class to calm your nervous system. Cultivate a sense of groundedness by releasing your body weight down into the floor. Find ease to activate the rejuvenating “rest and digest” part of your nervous system. THE BIG PICTURE This pose stretches muscles along your spine, including the small muscles that rotate it. Your shoulders, glutes, and thigh muscles are also stretching, though elsewhere in your body your muscles should be as relaxed as possible. ALIGNMENT Release completely to gravity, feeling your bones dropping down. If your shoulders or knee can’t completely release, feel free to use a blanket or bolster for support. Particularly Look away relax inner from knees if comfortable thighs Foot and lower Both leg relaxed shoulders on ground Relax all muscles Palm up to Knee completely feel energized, Vastus lateralis GlGulRItleueitcutoestuuissbmifeeamdliamubxoisarimnsuds down to feel grounded Thighs Although you may feel some sensation in your bottom thigh, allow it to be passive. On your top thigh, your hip abductors and quadriceps stretch. Allow your knee to drop down until you feel a comfortable stretch across your hip and torso into your opposite arm. 170

Neck As your cervical spine passively releases to gravity, you stretch muscles on the downward side (model’s left in this image), including your rotatores, multifidus, semispinalis cervicis, and sternocleidomastoid. On the upward-facing side, your splenius capitis, SternoclUeipdpoSemprlaetnrsaituopsiedzmiuusscles splenius cervicis, and upper trapezius are stretching. Spine KEY Pectoralis major Joints ExternaInl taerbndaolmabidnoaml ionballiqobulieqsues Muscles Shoulder Torso drops back Engaging Hand grasps On the side your head is Engaging while opposite knee turning toward (model’s left stretching Hips facing in this image), your external Stretching forward abdominal obliques and semispinalis stretch. On VARIATION the side your knee is To challenge your balance and stretch dropping toward (model’s your hip external rotators without lying right in this image), your down, try raising one knee and pulling internal abdominal it gently across your body. obliques stretch. Arms Try to relax your arms and shoulders completely. You may rest one arm on your top knee; this forearm can rest in supination or pronation, depending on which feels more comfortable. 171

SUPINE TWIST Supta Matsyendrasana Spine safety CLOSER LOOK Supine Twist can be safer than seated or standing twists by changing the orientation of the impact of gravity on For many, Supine Twist is a safe way to do your intervertebral disks and spine. Also, spinal flexion spinal rotation with ease. Wiggle into the often occurs with upright twists and the combination of pose and use props like a blanket until you rotation and flexion increases the risk of spinal issues. find a pain-free position. Gravity compresses Lighter load Brain receives disks on disks faster signal first, interpreting pleasure UPRIGHT LYING DOWN Spinal cord carries Pectoral muscle Abdominal obliques signals to brain stretches stretch Nerves transmit potential pain and pleasure signals Perceived pain pathway Imagine two signals like trains simultaneously traveling to your brain: the red train pathway carries a signal that could be perceived as painful (nociceptive), and the green train pathway carries a signal that could be perceived as pleasurable. The green train is faster, reaching your brain first, possibly overriding nociceptive signals. This is called the gate theory of pain. Head is resting Allow gravity to and turned to side stretch your neck Arms are passive SUPERIOR–LATERAL VIEW Elbow is soft Try using a blanket, and relaxed pillow, or bolster under 172 this knee for support

THE ASANAS Floor Cervical Cervical spine Thoracic spine (Oc–T1) allows most has variable Thoracic lateral movement capacity for (T1–L1) rotation Greatest range at base of spine Lumbar 23.5° 23.5° (L1–S1) 10° 0° 10° Degrees (0°) 7.5° 0° 7.5° 10° 0° 10° ROTATIONAL MOVEMENT LATERAL MOVEMENT FLEXION AND EXTENSION Spinal motion Notice that your cervical and thoracic spine allow more twisting action than the lumbar. The shape of your vertebrae in each area facilitates or limits the amount of movement. Technically, you won’t have a perfectly even twist. That is a visualization to help prevent extreme mobility or pinching in any one area. Different segments of your spine allow varying amounts of other motion. Foot rests wherever Leg is relaxed Foot is passive it is comfortable and passive Pain relief This pose stretches a tight gluteus Bursa are fluid filled sacs around the joint that reduce friction medius, which can press on the bursa between joint structures. They can become inflamed, which is Ligament Inflamed called bursitis. There can be trochanteric bursa several causes, but if it is due to tight muscles around the joint, gentle stretches like this can help. During acute stages, however, you may need to just rest. 173

Q A&

QUESTIONS AND ANSWERS These Q&As are based on common questions I have had from my students over the years. The physical body is addressed first, then mental and more subtle layers of self. It is important to note that although yoga is based in Hindu traditions, its practices and wisdom are adaptable for everyone. Whether you are spiritual, religious, agnostic, or something else, yoga can help you find health and peace.

QUESTIONS AND ANSWERS JOINTS AND FLEXIBILITY While a certain degree of flexibility is important in accomplishing many asanas and completing daily activities, it’s crucial to understand your body and know your limits so you can avoid injury and look after your joints. If you are very flexible, it may be best to focus on strengthening asanas. Most of the QWhy do my joints “pop”? 360 Yoga has been Most joints have synovial fluid widely shown joints in the body between the bones, which contains are synovial, or dissolved gas molecules. Creating to increase free-moving. more space in the joint—for example, flexibility, so a by pulling your thumb—pulls gases lack of flexibility QCan I do yoga if out of the fluid, similar to how CO2 only gives you I’m not flexible? bubbles fizz out of carbonated drinks when you open the bottle. more reason to Yes. Yoga has been widely shown The gases redissolve into the fluid, practice. to increase flexibility, so a lack of and can be “popped” again after flexibility only gives you more 20–30 minutes. There is no evidence reason to practice. If you have to suggest this causes arthritis, but limited range of motion (ROM) in it may make your joints larger. If a pose because your muscles are your joints pop with no wait, the tight or you are recovering from an joint structures may be rubbing injury, it can be helpful to visualize against each other. This could your body moving deeper into the slowly damage the joint structures. pose. Research suggests that this creates a neural map, sending Bone Synovial signals to the muscles which fluid in leads to increased ROM. Similarly, joint cavity research has found that visualizing yourself doing a pose and getting Bone stronger can measurably strengthen your muscles, even without moving. Ligament SYNOVIAL JOINT 176

QIs it possible Stress–strain curve ultimate fail point to stretch This graph shows how much stress your tissue too much? (muscle, tendon, or ligament) can take before injury. In the elastic region, the tissue can still Yes. There is a correlation return to its normal length when the stress is between hypermobility—the ability removed, but in the plastic region, it can’t recoil. to stretch beyond the normal range, The ultimate fail point is a complete tear. To or being “double jointed”—and avoid injury, don’t push beyond your limits. chronic joint pain. When you stretch, you should feel the stretching yield point sensation in the middle of the Stress (amount of load on tissue) muscle, not near the joints, and you PLASTIC REGION want to be able to breathe smoothly through the stretch. If you feel sharp ELASTIC or shooting sensations, numbness, REGION pain, or anything that makes you grimace or hold your breath, you Strain (change of length of tissue) are overstretching. Overstretching lengthens your ligaments and/or avoid injury, it’s best to strike a tendons and, since they don’t have balance between using your yoga much elasticity, they don’t recoil asana practice to improve your well after they have been stretched. strength and using it to improve In other words, when the stress your flexibility. (load or stretch) on the tissue reaches the yield point it stops being “elastic” and becomes “plastic” (see above right). In clinical terms, this represents a tear. To MYTH-BUSTER Hot yoga makes me more flexible. It does, but only in the moment; it doesn’t necessarily affect how flexible you are afterward. Higher temperatures raise your metabolic rate, warming your tissue quicker so you can stretch deeper. Practicing in hotter conditions makes it easy to stretch beyond your muscles’ natural lengthening, which can lead to muscle damage (see above). Move slowly into poses with awareness to prevent injury. 177

QUESTIONS AND ANSWERS SPINAL CARE Your spine supports your whole body and protects your spinal cord, so looking after it is crucial for your health and well-being. Yoga helps care for your spine by encouraging good posture and alignment, but you may need to make simple adjustments to prevent or manage specific conditions and diseases. Leaning forward QI suffer from neck pain from texting over a smartphone and typing. Can yoga help? can increase the Yes. While typing or texting, many you hold your head throughout load on the neck by of us allow our heads to fall forward. the day, which can prevent tech This increases the load on the neck neck. To counteract its effects, 5 times. and upper back muscles. With you can also strengthen key sustained strain, these muscles muscles of proper neck posture become inflamed and excessively by pressing your head back into tight, which can lead to pain. Yoga your hands, a wall, or a car headrest improves your awareness of how for several breaths. Optimal alignment TECH NECK of the head over When you lean forward, you bring your head out of the body minimizes alignment, which effectively muscular effort makes it heavier. The more Neck and upper you bring it forward, the heavier back muscles the load on your spine. become fatigued when head is out of alignment 178

MYTH-BUSTER Research suggests that I have back problems, so I can’t do yoga. yoga is safe and effective Research suggests that yoga is safe and effective for relieving chronic for relieving back pain. However, you may need to make adjustments to certain asanas or chronic back avoid some poses completely if you are managing a specific back condition pain. (see pp.202–205). For many people, for example, touching the floor in Standing Forward Fold is not possible or comfortable, particularly for the lower back (the lumbar spine). However, you can still get the main benefits of the pose by bringing the floor closer to you, for example, by resting your hands on a block or on the base of a chair. Qis there an alternative to rolling up from a standing forward fold? The cue of rolling up from a safe movement patterns, try coming Standing Forward Fold “vertebra by out of a Standing Forward Fold in vertebra” is likely to have come from the following way: the dance world. Biomechanically 1Create a wider base of support and functionally, this transition has with your toes turned out slightly. more risks than benefits. For many, it feels good and improves This reduces the pressure on coordination. However, rolling up your knees. could lead to or exacerbate a Bring your hands to your hips herniated disk or a spinal fracture for those with osteoporosis. This 2or the front of your thighs. transition also doesn’t prepare you Keeping a neutral spine, properly for real-world activities, 3engage your core and push up to standing, as with a hip hinge. such as picking things up safely. This can particularly recruit your To avoid potential injury, and to transversus abdominis, which may build the muscle memory of help alleviate lower back pain. Did you know? Back pain is one of the most common disabling ailments and is a leading cause of lost productivity. Research shows yoga not only reduces back pain by clinically significant levels, but also reduces the number of sick days taken. 179

QUESTIONS AND ANSWERS LIFE STAGES Not only is it possible and safe to practice yoga during different life stages— from childhood to pregnancy to old age—but research is now building to show that yoga and its accompanying practices, such as meditation, can have additional benefits at these times of life. Yoga emphasizes There are over QDoes yoga the whole child, benefit children? 900 so it fulfills an A focus on academic performance important need “yoga in school” can result in children sitting for for social and programs in long periods of time and can lead to other vital life skills being emotional North America. overlooked. As a holistic practice, learning. yoga emphasizes the whole child, Did you know? so it fulfills an important need for social and emotional learning (SEL). research suggests Yoga can affect all components of that yoga could the social and emotional learning improve core model, which include: symptoms of attention • Self-awareness: recognizing deficit hyperactivity •and identifying emotions disorder (ADHD) such as INattention, Self-management: regulating hyperactivity, and •emotions and managing stress impulsivity, in children Social awareness: acknowledging and adolescents, •the perspectives of others when Practiced as a Relationship skills: creating and mind-body therapy and form of exercise. •maintaining a social network Responsible decisions: making conscious, positive decisions. A review of research from Harvard and the Kripalu Center for Yoga and Health, for example, found that using yoga therapeutically was a viable way to improve the physical and mental health of children and adolescents. Meditation programs in schools have also shown strong improvements in resilience to stress and cognitive performance. 180

QIs yoga safe during pregnancy? Does it have any benefits? Yes. Prenatal yoga classes are the baby (as measured by fetal Meditation may widely available and are often heart rate), but it can also be slow or even recommended by doctors. beneficial for the fetus and mother prevent some Research, including a 2015 study while pregnant, throughout labor of the natural from the Alpert Medical School at and delivery, and postpartum. Small degradation of Brown University, has suggested studies have also suggested that, that prenatal yoga is not only safe during pregnancy, yoga may have brain tissue for both the expectant mother and the positive effects shown below. that happens with aging. REDUCES IMPROVES • pelvic pain and overall • optimism, empowerment, pregnancy discomfort well-being, and social support • signs of stress, depression, and anxiety • birth weight (by reducing • postpartum depression. risk of preterm labor). QHow does meditation affect my brain as I age? Many areas of your brain tend that your brain can start to make to shrink with age, but Harvard these changes in eight weeks. A neuroscientist Sara Lazar, PhD, and daily 30-minute mindfulness practice her team have shown via MRI brain (including a body scan, yoga, and scans that 50-year-old meditators seated meditation practice) has have key brain structures similar to been shown to change the brain in that of 25-year-old nonmeditators. ways that result in better memory This suggests that meditation may and improved problem-solving. A slow or even prevent some of the mindfulness questionnaire also natural degradation of brain tissue showed that eight weeks’ instruction that happens with aging. This is and practice improved three key thanks to neuroplasticity (see pp.26– qualities that may contribute to a 27). While it is likely that other factors positive mindset as we age: are involved, such as lifestyle and observing internal and external diet, it is feasible that meditation environment; acting with awareness and the resulting mindset contribute instead of reacting; and the non- significantly. Research also suggests judgment of inner experience. Continued 181

QUESTIONS AND ANSWERS QHow does MYTH-BUSTER yoga affect The yogic concept how we age? I’m too old to practice yoga. of equanimity teaches us to According to experts, yoga has Studies of yoga and older adults handle change the following benefits that have shown improvements in and challenges support healthy aging: with grace. flexibility, strength, balance, and • builds muscle strength to functional activities, such as 182 counteract the natural skeletal getting up from a chair. Yoga is also highly customizable. You can •atrophy that happens with aging practice simple breathwork and improves flexibility to prevent adapt any asana, for example by using a chair, blocks, or blankets. •the loss of range of motion improves dynamic and static QCan yoga help balance, reducing your risk me keep my independence? •of falling improves mental and physical Yes. Practicing yoga can help agility so you can react faster. you maintain independence by preserving functional abilities so Yoga improves strength, flexibility, you can perform daily activities balance, and agility in both physical and continue doing what you love. and mental realms. Together, all Applying the philosophy of yoga of this may help improve your to your life can also help you find healthspan—the number of years purpose and meaning, which you live without illness. contributes to independence and well-being. For example, the yogic Did you know? concept of equanimity (mental calmness) teaches us to handle change and challenges with grace. In 2050, one fifth Just of the world’s 8 weeks of population will be age 60 or over. mindfulness practice This makes it more could slow brain important than changes associated ever to prepare our bodies for healthy with aging. aging with practices such as yoga.

QHow does yoga affect my bones as I age? Yoga can feasibly protect you at the base of the upper back), wrists, Yoga is becoming from fractures associated with and the hip, particularly with asanas osteoporosis by preventing falls such as the below. Yoga also helps more popular with and strengthening the bone and maintain the ability to safely get up muscles around common fracture and down from the floor so you can those age 65 sites, such as T9 and T10 (vertebrae protect your joints and keep active. and over. CAT Muscles around the wrists are strengthened WARRIOR II Muscles that support the neck of the femur are strengthened Muscles along the spine and core are strengthened LOCUST 183

QUESTIONS AND ANSWERS MEDITATION Yoga was traditionally seen as a way to prepare the body for meditation. Today, many yoga classes include meditative elements, such as mindfulness practices and chanting “om,” as ways to relax the body and mind. Science shows that the benefits of these meditative practices also extend into your daily life. QIs mindfulness the same as meditation? how is it practiced? Simply observe Mindfulness is a simple and Stress Reduction (MBSR) your thoughts popular type of meditation that is program, mindfulness can be often practiced in traditional seated defined as deliberately paying arising. It’s like poses. It also refers to a mindset attention to the present moment that you can bring into the rest of without judgment. It often involves watching clouds your life. According to Jon Kabat- observing breath, thoughts, sounds, pass by while Zinn, PhD, founder of the well- or physical sensations, all of which researched Mindfulness-Based are encouraged in yoga practice. remaining aware of the vast, clear PAYING ATTENTION blue sky. WITHOUT MINDFULNESS ON PURPOSE JUDGMENT TO THE MINDFUL MOVEMENT PRESENT Yoga classes encourage MOMENT mindfulness through moment- to-moment awareness, for example during asanas. You may notice this mindset spilling into your daily life, making even menial tasks, such as washing the dishes, mindful. 184

QDoes Did you know? mindfulness extreme focus, such as while playing an really work? instrument, has been connected with Anatomical MRI scans have meditation. psychologists call this a “flow shown changes in subjects’ brain state.” in both meditation and “flow,” your gray matter concentration after they participated in an eight-week MBSR brain waves change from Beta—associated program, suggesting that MBSR with thinking and conversing—to mostly Alpha affects areas of the brain involved in learning and memory processes, and Theta—associated with relaxation and emotion regulation, self-awareness, and new perspective-taking. creative problem-solving. Another study showed that even brief training in mindfulness QMy mind is so reduced fatigue and anxiety, while busy. Does this longer training seems to particularly mean I’m no good improve attention and focus. at meditating? QHow do I sit No. Many people think meditating comfortably is about “stopping” thoughts, but it isn’t. In the form of meditation most for meditation? commonly practiced today, you simply observe your thoughts Sitting on a cushion, folded arising. It’s like watching clouds blanket, pillow, or bolster helps you pass by while remaining aware of to elevate your hips at an angle and the vast, clear blue sky in which tilt your pelvis to neutral, bringing they float. When meditating, your a natural inward (lordotic) curve only task is to gently remind yourself to your lumbar spine. Another to come back to the present in a traditional meditation posture is state of observing. Hero pose (Virasana), or kneeling. If you feel any pain in your knees, QWhy do we you can use blocks or a bolster to chant “om?” elevate your hips. If neither of these positions work for you, you can An elongated exhale turns on the also sit in a chair to meditate. Try relaxation response. One small to sit tall and forward in the chair, study also found that chanting “om” without leaning back. It may also deactivates parts of the emotional help to sit on a cushion as this will brain related to fear, compared to tilt your pelvis forward slightly. chanting “sssss,” as seen in fMRI Place your feet directly under your brain imaging. This suggests that knees or a little ahead of them. If “om” may have benefits beyond meditating in any of these seated the elongated exhale. positions is too uncomfortable, meditate in Savasana (see p.186). 185

QUESTIONS AND ANSWERS SAVASANA Also known as Corpse pose, Savasana is the final relaxation pose often practiced for 5–15 minutes at the end of yoga classes. It is also used for meditative practices, such as yoga nidra. While there is still more research to be done, Savasana has been used clinically for its relaxation benefits. Savasana QWhat is QWhat is activates the savasana and progressive parasympathetic muscle relaxation? nervous system what are its Progressive muscle relaxation and all the benefits? (PMR) involves squeezing and profound then releasing your muscles, often benefits of this Savasana is practiced lying flat on sequentially from head to toe, while relaxation your back with your legs and arms in Savasana. This encourages response. relaxed symmetrically, palms face neuromuscular connection, giving up. It can also be used for relaxation the body-mind clear examples of 186 and as a meditation posture if tension and release, which helps the sitting is uncomfortable or you are body relax physically. Immediately not well. Its many benefits include: after your muscle fibers contract, they have the capacity to lengthen • activating the parasympathetic or relax even more. nervous system (PNS) and all the QWhy is there profound benefits of this relaxation often a longer, response, including lowering blood guided savasana at the end of class? •pressure and slowing heart rate teaching muscles to relax •effectively increasing heart rate variability, representing resilience. 6 This is a mindfulness practice called yoga nidra. Nidra means weekly sessions sleep, so think of it as a “yoga nap.” of yoga nidra A general intention of the practice is improved stress, to remain alert to allow observation muscle tension, of the physiological effects of each and self-care. stage of sleep. It is usually practiced in Savasana for 15–30 minutes and in small studies has shown promising results for improving sleep, decreasing depression, and managing chronic pain.

QDoes yoga nidra provide the same benefits as sleep? Although it does seem to offer replace sleep. However, it does many of the same rejuvenating produce brain wave patterns similar benefits, yoga nidra does not to those of sleep (see below). Brain frequency chart SLEEP STAGE YOGA NIDRA LEVEL OF Fully awake STAGE CONSCIOUSNESS CHARACTERISTICS BRAINWAVE Not nidra GAMMA Conscious High alertness (not well understood) BETA Fully awake Initially when Conscious Thinking and ALPHA transitioning into talking THETA the practice DELTA Relaxation First stage During body scan Conscious— of sleep and relaxation gateway to the Creative problem subconscious solving Next stage of May be reached, Subconscious Rejuvenation sleep likely later in and intuition the practice Deep dreamless May be reached Unconscious sleep but there is little to no evidence of this QLying flat on MYTH-BUSTER my back is Savasana prevents uncomfortable. lactic acid buildup. What can I do? No. Lactic acid, a waste product from muscle engagement, is Many people find Savasana uncomfortable, particularly for their broken down and removed by your backs. Try using a support under liver within minutes after exertion. your knees or lying in a constructive rest position—raising your knees To reduce soreness, build the and placing the soles of your feet intensity of your asana practice on the floor—to relieve tension in over time. You can also rest the your lower back. This can also help sore muscles by doing a more stop you from falling asleep. restorative class or working different muscle groups. 187

QUESTIONS AND ANSWERS STRESS Common sense tells us that yoga helps to manage stress by promoting relaxation and holistic well-being. But understanding the science behind the calming power of yoga can empower us to take a more proactive approach to a less stressed life, which enables us to achieve more positive health outcomes. QHow does stress impact my health? and how does yoga help? We tend to think of all stress as much stress you experience, bad, but healthy levels of positive but how you deal with and think stress—eustress—can help us about stress. Those who have perform at our best. However, too more negative emotions amid much negative stress is associated stress are more likely to experience with mental health imbalances and negative health outcomes. Yoga is chronic pain, along with many of an effective tool for managing stress the industrial world’s major killers, because it helps us regulate our including heart disease, stroke, and emotional response to stressors by cancer. It’s important to recognize teaching us to become the observer that stress doesn’t necessarily of our thoughts and feelings, and cause these diseases. Research through improving our mind-body suggests that the greatest predictor connection (see right). As a result, of whether or not you will suffer yoga can lead to more positive from these diseases is not how health outcomes. STRESS LIFESTYLE Yoga helps us manage CHOICES stress both in terms of how we view it and by activating poor diet the relaxation response and decreasing cortisol. Yoga • inactivity practitioners are also more •tobacco use likely to make healthy lifestyle • • alcohol choices, such as exercising. BREAKING THE CHAIN CHRONIC DISEASE Yoga can stop stress from heart disease affecting our physical well-being by helping us deal with stress • lung disease more positively and by encouraging • diabetes •• cancer healthier life choices. 188

QHow does an improved mind-body connection help me manage stress? Because yoga includes practices to self-regulate and improves your Enhancing that engage both your mind and resilience (your ability to bounce your mind-body body, it helps you to regulate your back after stress via homeostasis, and body-mind system through both top-down and the body’s self-regulation of internal connection bottom-up pathways. Enhancing conditions). This all occurs partly increases your your mind-body and body-mind due to the complex workings of your ability to self- connections increases your ability vagus nerve (see pp.190–91). regulate and improves your NEUROCOGNITIVE NEUROPHYSIOLOGICAL resilience. (MIND-BODY) PATHWAY (BODY-MIND) PATHWAY 1Meditation, mindful 1Yoga practices such movement, and as asanas, mudras, intentional living based and pranayama, give you on the philosophical internal body awareness teachings of yoga increase (interoception) your attention 2This interoceptive 2Increased attention information affects your regulates your nervous autonomic nervous system system and helps you (ANS), which changes maintain homeostasis your thoughts and neural more efficiently pathways, building your brain and improving self-regulation Did you know? Hans selye coined the term “stress” in 1936 to describe the body’s response to change. he identified two types of stress: eustress, which is beneficial stress, such as an engaging work project; and distress, which is real or imagined stress that puts more pressure on your system. Continued 189

QUESTIONS AND ANSWERS QHow does stress fit into traditional yogic philosophy? Courage A 2018 article in Frontiers in from each branch of your autonomic Human Neuroscience aligns the nervous system (ANS) for the ancient wisdom of yoga, particularly situation (see below). the gunas, with the role of the vagus nerve in our physiological response According to the Polyvagal Theory to stress and relaxation. proposed by American neuroscientist Stephen Porges, PhD, the vagus The vagus nerve is the only nerve is split functionally in a way cranial nerve that leaves the that helps us adjust effectively. head and neck area. It is mainly Researchers have explained this responsible for your relaxation neural adaptability in terms of the response: telling your heart to slow gunas. Gunas means “thread” or down, improving your digestion, and quality. The three gunas—sattvic, encouraging social connection. rajasic, and tamasic—are the three Rather than an “on/off” switch, the essential aspects of nature that stress and relaxation responses weave together to create what we work more like a dial or dimmer observe as the reality of the material knob. This allows adjustment to the world (also known as prakriti) with perfect blend of electrical activity its ever-changing conditions. Each of the gunas is associated with SYMPATHETIC a state of mind and certain NERVOUS characterstics that map against SYSTEM the different functions of the vagus nerve (see below). (fight or flight) Worry Compassion Rajasic: an agitated state Panic Fun of mind. Its characteristics Hopelessness are anger, anxiety, activity, and creativity Intimacy Sattvic: a calm Tamasic: a dull Dissociation state of mind. Its state of mind. Its characteristics are POLYVAGAL THEORY characteristics fear, depression, AND THE GUNAS are contentment, and stability The adaptable responses connection, and clarity of the vagus nerve to stress can be understood SOCIAL SHUTDOWN in terms of the gunas VAGUS VAGUS (sattvic, tamasic, rajasic). (love and (freeze) connection) 190

QShould I be calm and under the Through yoga, Social vagus or sattvic state you cultivate the all the time? capacity to be a nonjudgmental No. Yoga does teach our bodies course of your life to help you rise observer of the to go into the sattvic state more to the challenges your environment constant changes often and more efficiently. This presents. Through yoga, you so they don’t helps us to find balance in a world cultivate the capacity to be a non- control you. dominated by extremes of rajas judgmental observer of the constant and tamas. However, there is a changes so they don’t control you. misconception that yoga should The ultimate ideal of this higher make you perfectly calm all the time state of pure consciousness and that if that doesn’t happen, you (also known as Purusha) is self- are bad at yoga. Constant calm is realization: finding meaning and not the goal. connection amid the experience of inevitable stressors. Increased Your nervous system dynamically consciousness of any level fluctuates, as do the gunas, represents increased resilience. throughout the day and over the QHow can I recognize and rebalance the negative gunas? The first step is to notice the you can use the tools of yoga— signals of stress and the negative including physical poses, mudras, gunas in your body. These signals breathwork, and meditation—to are different for everybody. Does activate the relaxation response. your chest tighten or gut churn in an Many yoga practices can be done agitated, rajasic state? Do you tend discreetly throughout the day: no to slouch or disassociate from one will know that you are elongating sensations in a dull, tamasic state? your exhales to calm down, Once you can recognize, identify, adjusting your posture, or taking and observe your signals effectively, fuller breaths for more energy. Did you know? 80 percent of the vagus nerve’s fibers send information from the body to the brain. This makes it a key pathway of interoception (internal body awareness) from your heart and gut to your brain. Yoga can improve your interoception and vagal function. 191

QUESTIONS AND ANSWERS THE BRAIN AND MENTAL WELL-BEING New research shows us that yoga changes how our brains work, for the better. Due to the neuroplasticity of our brains (see pp.26–27), these changes demonstrate the potential for yoga to become an effective adjunct to our medical and psychological care. QWhat does yoga do to my brain? Yoga gives us When your brain becomes By reinforcing positive behaviors, the tools to accustomed to a well-worn neural yoga gives us the tools to break path, it becomes a habit, such as thought and emotional patterns break thought mindlessly looking at your phone that no longer serve us. This allows and emotional when you’re bored. New neural the choice of healthier patterns paths can form in the same way, when challenges arise, making and repeated activation makes yoga a powerful practice for our these paths bigger and stronger. mental health and well-being. patterns that QHow can yoga help my no longer mental well-being? serve us. • The thinking brain (frontal cortex), Sometimes we get stuck in a 8 weeks of rajasic (the energy of agitation), which asks, “What does this mean?” mindfulness reactionary pattern or a tamasic (the meditation can help reduce fear-related energy of resistance) slump. Yoga Under trauma, depression, chronic activity in the alone is not enough to manage a stress, or anxiety, you may have an brain. serious mental health concern, but overactive emotional brain. Signals it can be an effective supplement to from your amygdala (the “fear center” your medical and psychological of your emotional brain) encourage care because it affects how your fight-or-flight responses from your brain responds to mental challenges. instinctual brain, causing the stress In simplified terms, there are three response to override the relaxation structures within the brain: response. When this happens often, • The instinctual brain (brain your thinking brain is less effective •stem), which asks, “Am I safe?” at regulating. Yoga—including asanas, pranayama, and meditation— The emotional brain (limbic teaches the thinking brain to better system), which asks, “What am regulate mood and emotional states I feeling?” amid stressors in life (see p.188). 192

QWhat evidence people to better reduce fear- KEY Anterior cingulate is there to related amygdala activity. This Parts of the brain cortex, associated seems to work largely as a result associated with with attention show that yoga of participants being mindful of emotional regulation control, is sensations and emotions instead are strengthened strengthened really changes of pushing them down. The striatum, Parts of the brain our brains? Anterior Posterior associated with associated with cingulate cingulate emotional regulation self-awareness A number of studies have and attention control, are strengthened focused on this. One 2015 review of cortex cortex is strengthened The amygdala, two decades of research found that associated with specific areas of the brain are Multiple fear, is reduced commonly affected by the yoga- prefrontal based practice of mindfulness, as shown in the diagram, right. It regions showed that key areas of the frontal cortex are strengthened, helping Medial you effectively recognize and prefrontal regulate emotions. Brain scans reported in a different research cortex article, from 2018, also demonstrated that yoga asanas and meditation Insula both reduced amygdala volume on (location based the right-hand side of the brain, on lateral view) which is more associated with negative emotions and fear. In Striatum addition, researchers at Stanford Amygdala University found that eight weeks of MIDSAGITTAL VIEW OF THE BRAIN mindfulness meditation enabled Did you know? researchers believe that somatic practices (or movement practices that emphasize perception, such as yoga asanas) are useful for helping people to process trauma without retriggering because they help us release tension held in the body. 193

QUESTIONS AND ANSWERS CHRONIC PAIN Acute pain, such as an ankle sprain or a slip-and-fall injury, often needs rest to heal, which may mean avoiding or modifying yoga poses. But when pain becomes chronic, mind-body practices such as yoga have been shown to be well-suited to providing a safe supplement to medical care. QCan yoga really MYTH-BUSTER help when pain becomes chronic? Meditation relieves pain because of the BRAIN PERCEIVES Yes, there is evidence to show that PAIN MORE it can help. Pain becomes chronic placebo effect. FREQUENTLY when it persists beyond the healing Recent research has shown that time of about three months. If you mindfulness meditation works LESS LIKELY TO suffer from chronic pain, such as better than a placebo in reducing MOVE, SO PAIN many cases of back pain or pain. Subjects were exposed to IS NOT RELIEVED arthritis, you generally don’t need to rest more because there may be a painful heat stimulus before little to no physical damage to heal. and after receiving treatment: a In fact, you probably need to move placebo cream, “fake meditation,” more because exercise tends to help relieve chronic pain, along and traditional mindfulness with reducing associated stress. meditation. The intensity and unpleasantness of the pain was Yoga practices have been shown evaluated psychophysically and to have an analgesic—or pain- by functional neuroimagery. The mindfulness group’s pain relieving—effect. In one study of intensity and unpleasantness military veterans with lower reduced most significantly. back pain, opioid use declined in all subjects Four 20-minute after a 12-week, twice weekly yoga program. mindfulness classes can reduce pain’s BRAIN IS UNABLE unpleasantness by TO INTERPRET/ REGULATE 57% PAIN SIGNAL EMOTIONAL AND CHRONIC PAIN CYCLE PHYSICAL HEALTH When the brain frequently perceives signals as pain, it IS AFFECTED becomes inured and is unable to regulate its response. Yoga helps break the cycle. 194

QWill asana practice reduce Relaxing yoga my chronic pain? asanas and practices, such as It depends. Some asanas can doesn’t mean pain is imagined. Your meditation and help reduce pain by stretching and brain builds your pain experience pranayama, can strengthening the affected area(s). just as it constructs your reality and help regulate the However, biomechanics is just one perspective. The level of pain you pain response piece of the puzzle. At its most basic experience is based on your brain’s level, what your brain interprets as interpretation of the level of danger 195 “pain” starts as a signal received those signals represent. So, as with from a receptor (nociceptor) in your chronic stress, chronic pain is partly body. Research has shown that the a problem with regulation, often amount of pain perceived doesn’t related to a faulty alarm system. depend on the amount of tissue Research shows that relaxing yoga damage as seen in X-ray or MRI asanas and practices, such as scans. This means that without the meditation and pranayama, can brain there is no pain; but this help regulate the pain response. QHow much do I Did you know? need to meditate Chronic pain to reduce pain? causes gray matter Research has shown that less deterioration, than 1½ hours of meditation training but the areas of may help alleviate pain and diminish the brain that are pain-related brain changes. One study showed that just four degraded by 20-minute mindfulness classes chronic pain are reduced the unpleasantness of pain by 57 percent and the intensity of restored during pain by 40 percent. It wasn’t just the meditation through perception of the pain that changed: the brain’s activity also measurably the increase of changed. The same study showed, neural connections via fMRI scans, that meditation reduced pain-related activation of in those areas. the primary somatosensory cortex. Instead of a spike of activity in the area of the somatosensory cortex related to the location of the pain, researchers found that, while meditating, participants had more brain activity reflecting sensory awareness of the neck and throat, which represented the participants’ mindfulness of their breathing.

QUESTIONS AND ANSWERS YOGA THERAPY Yoga therapy is a growing field in integrative healthcare, based on the mounting research into yoga’s therapeutic benefits. With educational standards and a scope of practice beyond those of yoga teaching, yoga therapists use the tools of yoga to empower individuals toward well-being. QWhat can i expect from a yoga therapy session? Lifestyle changes Yoga therapy sessions are often “sheaths,” that make up your self, one-on-one or in small groups of similar to the layers of an onion. and mindset shifts people with similar conditions or The koshas start with your physical life situations. Yoga therapists will well-being and end with bliss (see from yoga can always take your health history into below). Yoga therapists consider help people move account and, though they don’t all aspects of your well-being beyond a disease make medical diagnoses, they and how they interact in their focus to cultivate provide an individualized assessment recommendations. For example, human f lourishing. of your health using tools including: arthritis in your physical body may be affecting your emotions and • Observations of posture, deeper connection to bliss, while •movement, and breath your emotions may be exacerbating the pain. From these observations Questions about mood and considerations, yoga therapists create a personalized plan of care •and lifestyle for each client using tools such Observations through the lens as poses, breathwork, meditations, of yogic subtle anatomy, such as and lifestyle suggestions. the vayus and the five koshas. The koshas are five layers, or Physical THE FIVE KOSHAS (Annamaya) Each of these five layers or Energy and breath “sheaths” must be looked (Pranamaya) after if we are to live a Mind and emotions healthy, balanced life. (Manomaya) Wisdom (Vijnanamaya) Bliss (Anandamaya) 196

QHow does yoga BIOLOGICAL PSYCHOLOGICAL therapy work? Genetics Mood and Yoga has profound therapeutic Physical health mental health potential because it acts on what researchers call a biopsychosocial- and fitness spiritual model (see right). Much of Disease states yoga research is done through this lens, showing therapeutic yoga’s WELL-BEING promise for multidimensional conditions such as chronic pain, SOCIAL SPIRITUAL trauma, and anxiety. Just as with the koshas (see left), the core of yoga Community and Self-actualization therapy is that each aspect of self relationships Self-realization interacts with the others. To address Purpose this, yoga therapy applies a balance Meaning of research evidence, client values, and clinician experience. BIOPSYCHOSOCIAL-SPIRITUAL MODEL QDo we have QHow does scientific yoga therapy evidence to compare to other support the benefits healthcare of yoga therapy? practices? Yes. The vast majority of scientific Most healthcare systems work research into yoga is focused on on the level of pathogenesis, which understanding its therapeutic is a disease-based model of benefits, particularly for one of the healthcare. The primary aim in this world’s most pressing healthcare model is managing symptoms and issues: lifestyle-based chronic “fixing” parts and pieces of the diseases (see pp.178–79, pp.188– system. Although yoga therapy 91, and pp.194–95). The quality often is successful at managing of this research is also improving, symptoms, such as by providing although some of the therapeutic pain relief, it also works on a level benefits of yoga may never be of salutogenesis, which is a health- fully understood through Western based model. Rather than focusing scientific inquiry. The yoga therapy on the disease to be cured or a profession is now growing partly problem to be fixed, salutogenesis because of the need for highly focuses on creating well-being. trained individuals who can work Lifestyle changes and mindset with specialized populations, for shifts from yoga, therefore, can help example veterans and those in people move beyond a disease cancer care. focus to cultivate human flourishing. 197

QUESTIONS AND ANSWERS TRANSFORMATION Exercise is the most common reason why people first come to yoga. However, the spiritual side of yoga often becomes more important for those who continue to practice. With advances in technology including neuroimaging, researchers are now exploring yoga’s potentially transformative spiritual effects. QWhat are the spiritual states that ancient yogis spoke of? Neuroscientists The “eight limbs” of yoga are exercises to prepare the body and outlined in an ancient text called mind. When in space, “Earth gazing” are now studying the “Yoga Sutras.” The first four is reportedly so captivating that limbs concern how we live in the astronauts spend hours just staring at the planet. This can be seen as the brain during external world, and are intended similar to yogic concentration to prepare your body and mind for (dharana) exercises, such as staring spiritual states. the second four, which concern at the flame of a candle to improve our internal world or consciousness concentration and eventually evoke (see below). higher states of consciousness. Astronauts undergo a similar According to a 2016 paper called “The Overview Effect: Awe and process to the eight limbs of Self-Transcendent Experience in Space Flight,” astronauts return to 3 4 yoga: from an ethical code Earth with a new perspective and to intensive sense of purpose. The founder of BREATHWORK Phoenix Rising Yoga Therapy, (PRANAYAMA) 5 physical Michael Lee, believes we can experience the same transformation POSES AS CONTROLLED on Earth by exploring the last four limbs of yoga. EXERCISE SENSES (ASANAS) (PRATYAHARA) 2 YOGA 6 SELF- CONCENTRATION REGULATION (DHARANA) (NIYAMAS) 1 8 7 THE EIGHT LIMBS OF YOGA The ultimate aim of the eight SELF-CONTROL ENLIGHTENMENT MEDITATION limbs of yoga is to help us live a (YAMAS) (SAMADHI) (DHYANA) meaningful life. Not all modern classes incorporate them, but many at least allude to this depth and potential. 198