Australian School of Meditation and Yoga Diary

Satya - truthfulness

2009-02-21T14:35:00.003+10:00

The second yama or social restraint is Satya or Truthfulness.

It is said in the yogic texts:

There is nothing more sinful than untruthfulness. Because of this, Mother Earth once said, "I can bear any heavy thing except a person who is a liar."
Srimad Bhagavatam 8:20:4

All the heavy mountains and oceans are as nothing to Mother Earth compared to the weight of a liar therefore just imagine how overburdened she must feel in this day and age when people are accustomed to speaking so many lies.

People who are habitually deceitful carry with them a dark cloud that covers the shining light of the pure soul within. On a social level when we mislead we eventually lose the trust of others creating disturbances in our personal and public relationships. Sometimes we can even start believing our own lies, thus we enter an illusory type of existence.

Truthfulness, however, should undoubtedly align with ahimsa so that there is no unnecessary violence or pain as a result of our words or actions.

Small Intestine Meridian

2009-02-19T16:15:00.005+10:00

The Pathway of the Small Intestine Meridian
From the base of the little finger this meridian runs along the back of the arm to the shoulder where it zig zags through the back of the shoulders and up each side of the neck to the front of the ear.

Small Intestine Meridian Associations
The small intestine meridian helps the small intestine to assimilate nutrients from food. Mentally this meridian is said to assist with the assimilation of ideas. Blockages in this meridian most commonly result in stiff necks and elbow and shoulder pain.

Standing Forward Bend
The following exercise is said to balance the Small Intestine Meridian. It stretches along the path of the meridian plus it squeezes around the shoulder blades to release any tension there. It is said to be beneficial for building up resistance to colds and flu.

*Come into a standing position and clasp your hands behind your back.
*Inhale and as you exhale bend forward from the hips.
*Soften your knees so there is no strain in your back and if you have no lower back problems or high blood pressure or heart issues you can keep as much length through the front of your body and fold down over your legs letting your arms reach up and over your head.
*Feel the stretch along the back of your arms and the squeezing of the shoulder blades.
*Stay for 30 seconds or more and then slowly return to upright position and shake out your arms.

Ahimsa

2009-02-18T21:19:00.002+10:00

The very first yama or social restraint of the Yoga Sutras as propounded by Patanjali is ahimsa or non-violence. This concept of non-violence appears also in the teachings of Jesus Christ:

“Love your enemies, bless them that curse you, do good to them that hate you and pray for them that spitefully use you and persecute you” Matthew 5.44

Ahimsa is the foremost precept upon which Buddhism stands and both the great teachers of China, Lao Tzu and Confucius place great importance on it.

“Do unto others as you would have them do unto you” Confucius

“How could man rejoice in victory and delight in the slaughter of men?” Lao Tzu

“I have just three things to teach: simplicity, patience, compassion. These three are your greatest treasures.” Lao Tzu

In the yoga system non-violence is brought about by the understanding that all life is sacred and that all creatures have a right to live. Rather than exploiting those who are weaker or less able than ourselves, we as humans beings should take the role of caretakers of all life on earth.

The ahimsa of the yoga diet means that one keeps to a purely vegetarian diet which provides all nutrients that we need from fruit, vegetables, nut, grains, legumes and milk products.

Patanjali and the Yoga Sutras

2009-02-18T08:37:00.002+10:00

Over 2000 years ago a great sage called Patanjali wrote the Yoga Sutras. Amongst the world wide yoga community this is considered a very important insight into the yoga system. The word yoga is a Sanskrit word meaning ‘union’, it is where the English word ‘yoke’ comes from. This yoga system therefore, as explained by Patanjali, is a method of unifying the individual soul in love with the Supreme. In this endeavour he cites an eight fold path which will help the soul on her journey. The most familiar of these eight steps is asanas or yoga poses. This is given third place on the path of yoga, the first two places are the yamas and niyamas. The yamas or codes of conduct help us live peacefully with others and the niyamas purify our personal habits and the way we think

The yamas are:
Ahimsa or non-violence
Satya or truthfulness
Astaya or non-stealing
Brahmacarya or control of the senses
Aparigraha or non greed

This niyamas are:
Saucha or cleanliness
Santosha or contentment
Tapas or austerity
Swadhyaya or study of the sacred scriptures
Iswara Pranidhana or worship of the Supreme

Hridaya (Heart) Mudra

2009-02-14T17:46:00.002+10:00

This mudra is an extension of Chin Mudra where the tip of the first finger presses to the base of the thumb signifying the individual soul paying respect to the Supreme Soul.

The second and third fingers rest on top of the thumb and the little finger stands alone. The second, third and fourth fingers signify the modes of goodness, passion and ignorance respectively. Placing the second and third fingers on the thumb signifies that we are using these modes in the service of the Supreme.

In the yogic system it is said that subtle meridians or energy channels run from these two fingers to the heart centre which is why this mudra is called the Heart Mudra. Some practitioners claim that if this mudra is held for twenty minutes a day it will be therapeutically calming for the heart.

Triple Warmer Acupressure Point

2009-02-12T21:20:00.002+10:00

Triple Warmer 6 lies on the back of the arm 3 thumb widths up from the wrist crease in the middle of the arm. Stimulating this point is good in the lower warmer for constipation which may be due to too much heat and stagnation in the body. In the middle warmer it helps with chest pain and in the upper warmer for inflammation, eye redness and pain and ear pain.

Link here to see a diagram of where TW 6 is.

PARSLEY DRINK

2009-02-11T10:09:00.004+10:00

Many years ago at meditation classes I met a lady who used to make this drink with all sorts of greens gathered from her garden. As well as parsley she’d use leaves of comfrey, dandelion, spinach and some edible weeds that I never knew the names of. It was so healthy and delicious but being a city dweller I had to adapt the recipe and thus parsley is the main green involved.

Our encounters with parsley are usually in its humble role as a table garnish and the wonderful healing properties of this little power house of energy are generally overlooked. Parsley is an excellent source of vitamins K, A and C. It is rich in flavanoids and volatile oils and a good source of calcium and iron.

Parsley is said to protect the lungs from smoking induced tumours, it is said to help prevent a wide range of diseases like arthritis, heart disease, diabetes and infections and as well as that it is a great after meal breath freshener.

Parley is a little hard to chew up well so in this recipe the blender does it for you!

Because it contains measurable amounts of oxalates, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating it.

Pineapple juice is not only delicious and naturally sweet but it also contains enzymes that are natural digestive aids. It has anti-inflammatory properties and is a good source of vitamin C.

My children were notoriously difficult when it came to eating their greens but loved this delicious substitute which is so full of natural vibrant freshness.

2 cups lightly chopped parsley – washed well and stalks removed
1 litre unsweetened pineapple juice

Options:
½ cup wheat grass juice or 3 Tbsp barley green powder
1 – 2 Tbsp grated ginger
1 cup filtered water (if it is too strong)
ice

Blend well and strain. ( My sons fought to get to eat the blended up parsley from the strainer!)

Makes 3 cups.

Triple Warmer Stretch

2009-02-07T11:16:00.006+10:00

What is the Triple Warmer Meridian?
The pathway of this meridian starts at the ring finger and travels up the arm, around the shoulder, up the side of the neck, around the ear and up to the temples. The Triple Warmer governs three different segments of the body - the upper part governs respiration, the middle part governs digestion and the lower part governs elimination. The Triple Warmer Meridian therefore functions to harmonise these three bodily processes.

Stretch for this Meridian
Garuda Arms
Come into a sitting position and bend your knees. Slide your right foot under your left leg and slide your left foot to the side of your right hip.
Cross your right arm under your left arm and join your palms.
Lower your left ear to your left shoulder.
The stretch is felt along the side of your neck and upper arm and shoulder which is the location of part of the triple burner meridian.
Stay here for 5 or more breaths and repeat on the other side.

This is a hybrid pose combining the Garuda Pose with the Cowface Pose. Usually the head is held upright in the Garuda Pose therefore when we add the Triple Burner stretch to the neck we sit down for safety reason.

Chin Mudra

2009-02-04T10:38:00.004+10:00

A mudra is a gesture usually of the hands which affects our subtle energies. Many people who come to our programs at the Australian School of Meditation and Yoga already know chin mudra. Chin mudra is the most well-known mudra which is used in meditation practices to keep our energies from being dispersed outside the body, therefore it also helps us focus our mind on the meditation.

To perform chin mudra the tip of the first finger is placed at the root of the thumb and the palms are turned upwards with the back of the hands resting on the knees. Turning the palms upwards also has a broadening effect across the front of the shoulders which in turn allows more space for our breathing and heart function and subtly lifts our spirits.

Alternatively the thumb can be placed at the tip of the first finger.

The thumb is analagous to the Supreme Soul whereas the first finger is analagous to the individual soul or self. Therefore in chin mudra we are performing Iswara Pranidhana - the offering of reverence and respect to Iswara (the Supreme Soul).

Iswara Pranidhana is one of the Five Yamas or codes of conduct for living as taught by Patanjali in his treatise The Yoga Sutras. If you are interested in learning more about the yamas or the teachings of yoga I often mention them in our Yoga Mini Retreats at Fradgley Hall on the third Sunday of the month.

Safe Yoga Knees

2009-01-14T21:13:00.002+10:00

As we get older most people start to realise that the knees are very susceptible to pain and injury. This fact is mirrored in the high number of knee operations which are performed each year. These knee problems if not caused by an accident or sports injury most often arise from a weakness in or an imbalance of the thigh muscles. The strength of the thigh muscles is very important to knee health however the muscles must be equally strong on the inside, outside and front and back of the thighs. Without this balance we are more likely to be placing excessive weight on the joint causing strain and potential damage to the cartilage, tendons and ligaments.

In standing poses the general rule is that the knee should always line up with the centre of the foot which is usually the space between the 2nd and 3rd toes. The way to test your alignment is to stand in front of a full length mirror in the Mountain Pose and slowly bend your knees to 45 degrees watching that they do not move out of alignment.

The knee joint should always be supported while standing by keeping a ‘lift’ in the thigh muscles. To understand how to lift your thigh muscles sit on the floor with your legs out in front of you. Now try to lift your heels up off the floor. You will notice your thigh muscles tensing. Keeping the thigh muscles lifted like this will help to stop degeneration of the knee joint.

To make sure the thigh muscles are strengthening evenly practice the following exercise daily:

Wall-supported Chair Pose
You will need a stable wall and a yoga block or thick book.

1. Stand with your back to a wall and your feet hip distance apart and about 20 cm away from it.
2. Press your lower back into the wall, lift your spine and slowly bend your knees as you slide your back down the wall.
3. Judge how far you can comfortably bend your knees and check that your knees are correctly aligned. You can raise back up and move your feet further away or closer to the wall if you need to so that the ankles stay under the knees while bent.
4. Now raise back up and place a block or thick book between your thighs and slide down the wall again. Press into the block with your thighs this will strengthen both the outer and inner thigh muscles.
5. Hold the pose for 5 or more breaths. As you strengthen up you will be able to slide down further and hold the pose for longer.

Rani does the Cow Pose

2009-01-13T14:21:00.005+10:00

Namaste

I just had to include this picture of my friend Rani having her throat brushed. She does such a wonderful cow pose just like you'll find at our classes at the Australian School of Meditation and Yoga. This beautiful little calf was abandoned by her mother and seemed to be only 1 day old when she was found. She was adopted by a friend of mine and bottle fed. Now five months later she is weaned and eating grass but such a big sook she needs to suck my friends fingers every time she wants to drink water! So she moos and moos until she gets attention and then my friend has to go and put her hand in a trough of water and into the Rani's mouth so she can drink her water. Rani drinks like a water buffalo with her lower jaw in the water. Luckily she seems also to be a bit like a camel and only wanting one big drink a day.

This lovely little calf is so friendly, she loves attention, especially having her throat brushed. Unfortunately she has a penchant for flowers and vegetables so has to be tied up until some fences can be made.

Breathing for the Lung and Large Intestine Meridians

2009-01-11T14:37:00.003+10:00

Dancing Crane
This is a great breathing sequence to enhance the chi in the lung and large intestine meridians. It is a very graceful movement and very calming. Strengthening the lung meridian helps to ward off sickness.

1. Stand with your feet shoulder width apart, your knees slightly bent and soft and your arms raised out to the side at shoulder height, with palms facing down.
2. Inhale and draw the backs of the wrists towards the ears.
3. Exhale and drop your elbows down to your sides and slowly push your hands through the air in flexed position arriving back at starting position. (Visualize the air to be very thick like oil)
4. Inhale: In starting position
5. Exhale slowly rotate to the right move left hand to rest on right shoulder and the back of the right hand resting on top of left kidney. Moving head to look over right shoulder.
6. Repeat sequence from #1 on the other side.

Yoga Feet

2008-12-30T16:23:00.007+10:00

The importance of the humble foot cannot be underestimated. Our feet carry us around, ground us and have a mechanical and energetic relationship with the rest of the body. Misalignments of the feet may have repercussions of pain or pressure in one or more of the major joints of the body like the knees, hips, spine, shoulders or neck and according to Reflexology all the systems of the body are represented in the feet.

Standing correctly promotes comfort and takes much less energy, in my asana classes at the Australian School of Meditation and Yoga I am constantly reminding peope about their feet placement in the standing poses as they form the base of our poses.
But even in the floor poses it is important to spread the energy right down to the feet. (recently I was at a class in the Shoulderstand Pose we were encouraged to make Barbie feet, like standing in very high heeled shoes)

Foot Alignment The most efficient and safest way to stand is to bring the weight evenly to both feet, evenly between the front and the back and evenly side to side. The weight should be placed in three points of the feet – on the ball of the foot under both the big toe mound and the little toe mound and in the centre of the heel and as much as possible train yourself to stand with your feet parallel.

Lift the Toes. Practice spreading your toes, lifting them and moving them up and down. Challenge yourself by trying to lift and lower the toes individually. This exercise helps to strengthen the arches and enliven the toes.

Raise and Lower the Heels. From a standing position keep your feet parallel to each other as you raise and lower your heels. Make sure you keep your ankles straight and steady. This strengthens your arches and ankles and stretches the top of the feet.

Ankle Circles. Sitting or standing lift your foot from the ground and circle it at least 5 times in each direction. This helps to free up the ankle joint preventing arthritic conditions and enhancing energy flow from the feet to the rest of the body.

Rolling a Tennis Ball. From a standing position place a tennis ball under the sole of one foot and pressing into it slowly roll the ball back and forth and side to side. This releases tightness in the muscles and tendons of the sole of the foot and also stimulates energy points found in the sole of the foot.

Do these exercises often and you will be amazed at the subtle differences in your yoga poses.

The Pericardium Meridian Stretch

2008-12-24T10:30:00.004+10:00

The Pericardium Meridian
As you can see the Pericardium Meridian runs from the side of the ribs across the inner shoulder and centrally down the inner arm to the middle finger.

The function of the pericardium channel is considered important to the functioning of the heart. It's function is to dissipate excess chi in the heart and send it out through the palms. It is especially active in times of feverishness.

Pericardium Meridian Stretch with Shoulder Opening Exercise

Stretching the meridian will help with the smooth flow of energy through this channel.

1. Take a belt or scarf and hold it stretched between your hands in front of your body.
2. Inhale and raise your arms above your head, exhale and lower the belt behind your shoulders. Bring it to a point where you are feeling maximum stretch along the centre of the inner arm.
3. Raise and lower the belt with your inward and outward breath a few times and then hold it in position for 5 or more breaths. You can bring your hands closer together along the belt if you feel you need more stretch.

Acupressure for the Spleen Meridian

2008-12-22T14:51:00.004+10:00

The pressure point Spleen 6 is a tonic point for the blood and for disorders of the spleen. It is helpful in cases of digestive disturbances, gynaecological issues, bleeding disorders, insomnia and anxiety related emotions. However it should not be stimulated during pregnancyand heavy and frequent periods.
For painful conditions, indigestion and abdominal bloating 'disperse',(to disperse make little circles counterclockwise and to tonify simply press the point for 1 - 2 minutes) for debility 'tonify'.

The spleen is responsible for storing blood, forming antibodies and producing white blood cells for the immune system. Traditionally the Spleen/Pancreas Meridian is said to govern menstruation and also is said to transport the energy in food up to the lungs where the energy from the breath combines with it to form the essential energy for the whole body. This meridian can be damaged due to worry, excessive sugar, obsession and cause weakness, forgetfulness worry or digestive disorders

To find Spleen 6 Feel the tip of the inner ankle and then feel for the inner border of the shin bone which goes from the knee to the ankle. Lay the lower portion of the little finger on the tip of the ankle sp6 is located 4 fingers up on the flesh next to the inner border of the shin.

At the yoga classes at the Australian School of Meditation and Yoga we often incorporate acupressure points into our poses. This point can be pressed during Seated Head to Knee Pose or the Cobbler Pose.

Wave Breath

2008-12-17T13:47:00.002+10:00

This breath opens up the Gallbladder and Liver Meridians. It is a variation of the Side Warrior Pose and Extended Side Angle Pose which are standard poses found in most classes held at the Australian School of Meditation and Yoga

1. Stand with your feet wide apart left toes 90 degrees and right foot turned in slightly (the heel of left foot in line with arch of right foot), arms down by your sides.
2. Inhale as you raise your arms to shoulder height.
3. Exhale as you bend your left knee, extending left arm down in front of the body and right arm over the head. When exhale is complete, straighten left leg (pause momentarily)
4. Inhale: lifting through the fingers of the right hand slowly come up to starting position.
5. Repeat 4 or 5 times
6. Change the position of your feet and repeat to the right.

Stretch for the Spleen Meridian

2008-12-12T21:13:00.004+10:00

The Spleen Meridian begins at the base of the big toenail and it travels up the inside of the center of the legs to the groin, through the digestive organs up over the ribs to the outer part of the chest and ends underneath the armpits.

The spleen is responsible for storing blood, forming antibodies and producing white blood cells for immune system. Traditionally the Spleen/Pancreas Meridian is said to govern menstruation and also said to transport the energy in food up to the lungs where the energy from the breath combines with it to form the essential energy for the whole body. This meridian can be damaged due to worry, excessive sugar and obsessive behaviour. Once damaged the person may experience weakness, forgetfulness, worry or digestive disorders.

Seated Wide Leg Pose

This pose is the beginning to the Seated Wide Leg Forward Bend Pose as seen on the Australian School of Meditation and Yoga website.
1. Come into a sitting position and widen your legs. Roll to the top of your sitting bones. Keep your knees and feet facing upwards but rotate your thighs outwards.
2. Place your hands on the ground behind you and lift up through the front of your torso keeping your shoulders down away from the ears and the back of your body long.
3. Stay for as long as comfortable and breathe. It is helpful to focus on the spleen energy pathway, drawing energy up the pathway from the feet on the inward breath and spreading around your body on the outward breath.

Stretch the Stomach Meridian with Dancer Pose

2008-12-07T13:52:00.005+10:00

The Stomach Meridian runs pretty much centrally down the front of the body and legs so the Dancer Pose is an ideal way of stretching the Stomach Meridian. When we stretch a meridian we are helping clear the energy pathway which can become blocked or inhibited by tension along the front of the body. In a normal everyday yoga class at the Australian School of Meditation and Yoga all the meridians get a good stretch, however focusing the mind on a particular aspect of the pose and gently breathing down into the abdomen can help to activate the healing energy and send it to the area we are focusing on. Therefore in the Dancer Pose try focusing on the length that you are creating through the front of the torso, neck and legs.

The Dancer Pose
1. From the Mountain Pose shift your weight onto the left foot and lift up strongly through that leg and hip, bend your right knee and take hold of your right foot.
2. When you have your balance raise your left arm and lengthen into your fingertips.
3. Keep your hips level with each other as you continue lengthening through the front of your body, arm and leg and slowly lean forward while lifting the back leg higherand gently arching the back.
4. Stay for 5 or more breaths and repeat on the other side.

Stomach Meridian Breathing

2008-12-06T09:48:00.010+10:00

At my classes at the Australian School of Meditation and Yoga I often insert a breathing exercise as a link between series of poses, as a rest and rejuvenate or as a centering activity. This breathing exercise is very rejuvenating because it opens up the lungs for good oxygen exchange, it is also good for the whole body as it activates the Stomach and Spleen Meridians.

The Stomach Meridian starts at the side of the nose, and swirls up to the eye, down to the jaw and back up to the front of the ear and temple, it then descends through the neck, abdomen, groin, along the front of the thigh and lower leg to the top of the foot where it terminates at the outside tip of the second toe. In Chinese medicine it is referred to as ‘the sea of nourishment’ because it controls the digestion of food. It is said to be the most central organ of the body, naturally therefore an imbalance in the Stomach Meridian will directly affect all the other organs.

The Spleen Meridian begins at the base of the big toenail and it travels up the inside of the center of the legs to the groin, through the digestive organs up over the ribs to the outer part of the chest and ends underneath the armpits.

The spleen is responsible for storing blood, forming antibodies and producing white blood cells for immune system. Traditionally the Spleen/Pancreas Meridian is said to govern menstruation and also said to transport the energy in food up to the lungs where the energy from the breath combines with it to form the essential energy for the whole body. This meridian can be damaged due to worry, excessive sugar and obsessive behaviour. Once damaged the person may experience weakness, forgetfulness, worry or digestive disorders.

1. Stand with your feet wide apart, toes turned out slightly and arms down in front of your body with your wrists crossed.
2. Inhale as you raise your arms above the head.
3. Exhale as you open the chest and rotate arms backwards. When your arms are at shoulder height bend your knees into a deep squat, tilting your body forward slightly and sinking your weight evenly to all corners of your feet, (feeling deeply rooted into the ground)…scoop your arms down in front of the body and cross your wrists.
4. Repeat - inhale to raise up, exhale to lower

Acupressure for the Gall Bladder Meridian

2008-12-03T13:25:00.006+10:00

Sometimes at my classes at the Australian School of Meditation and Yoga we hold an acupressure point while we are holding a pose. Incorporating acupressure points into a yoga workout adds to the beneficial effects of the asanas and also adds interest to the class.

Gall Bladder 20 is great for all issues of the head, such as occipital headaches, vertigo, dizziness and poor memory. It is also used for neurological disorders which can manifest as twitching and numbness.. It is effective in dispelling fever and chills and helpful for pain, weakness and stiffness in the neck, shoulders and upper back.

Finding Gall Bladder 20: this point is located at the junction of the skull and the neck to each side of the vertebral column. To find it turn your head to one side and locate the thick muscle that runs down the neck just behind the ear, the point is located in the depression behind this muscle.

Stimulating GB20 in a yoga pose: Stand in Mountain Pose and place your index fingers on each GB20. Bend your knees a little, engage your abdominal muscles and slowly roll down into a Standing Forward Fold, hold for 5 - 10 breaths and then release the hands and roll back up.

Lotus Rising Chi Yoga Breathing

2008-12-01T21:15:00.007+10:00

This movement lengthens the yin meridians of the arms (heart, lung, pericardium)

Just as a lotus flower rises up from muddy beginnings

so this breath raises the energy, lifting our spirits and energising us.

Stand with your feet shoulder width apart, arms by your sides and palms facing back. RELAX!!
Inhale as you slowly raise your arms in front of your body to shoulder height.
Rotate your arms so the palms face each other. Exhale and separate your arms out to the sides.
As you inhale rotate your palms upwards and raise your arms above your head.
Exhale: Bend your elbows and slowly lower your hands with your palms facing down, thumbs reaching towards the floor, keeping your hands close to your body without touching.
Return your arms to starting position by your sides and repeat 5 or more times.

In my regular classes at AMSY & GCCC I often fit this breath in between poses or more particularly after a strenuous sequence of poses. It helps us to centre ourselves, to relax and rejuvenate.

Liver Meridian Acupressure Point in Forward Fold

2008-11-29T15:49:00.004+10:00

There is a great acupressure point on the liver meridian called Liver 3. It is good for headaches, dizziness, blurred vision, red, swollen and painful eyes, PMS, chest pain, digestive issues and most importantly is a calming point for anger, irritability and insomnia.

To locate this point bend your knees or sit down and reach down onto the top of your foot. Feel the valley between your first and second toes and follow it up until it ends. At this junction point is Liver 3.

This point can be pressed while relaxing in a Standing Forward Fold which is also helpful for calming the nerves.

Stretch the Liver and Gall Bladder Meridians

2008-11-26T09:51:00.005+10:00

The Liver Meridian controls the eyes as well as the nervous system. The liver secretes bile, which is necessary for the digestion of fats. According to the traditional Chinese medical system allergies are related to the condition of the liver. If this meridian is too full a person may easily get angry whereas if there is not enough energy in the meridian a person is more likely to be depressed.

The Gall Bladder meridian regulates our ability to make decisions and to execute them. If the Gall Bladder Meridian is too full one easily can become angry or irritable. Indecision and muscular weakness would indicate a deficiency in this meridian. It also controls the flexibility and strength of the tendons and ligaments. Migraine headaches that feel like a tight vice compressing the skull are a traditional Gall Bladder symptom.

The Extended Triangle stretches both of these meridians which helps to release tightness around the pathways and allow the chi to flow better.

EXTENDED TRIANGLE

Stand with your legs wide apart and turn your right foot out ninety degrees and if you like you can angle your left foot in forty-five degrees.
Inhale and reach your arms out to each side extending the energy from between your shoulder blades out into your finger tips.
Exhale and tilt your torso out to the right keeping the spine lengthening out of the hips.
As you inhale rotate your abdomen and chest upwards extending your arm upwards in line with the lower arm which is reaching down onto your right leg or ankle.
On the next exhalation extend your top arm over your ear parallel to the floor.
Stay here for 5 - 10 breaths feeling the extension along the inside of the right leg (liver meridian) and outside of the left leg (gall bladder meridian) and along the left side of the trunk (liver and gall bladder meridians).

There is very nice advice from Sam Dworkis in his book 'ExTension Yoga', to 'feel the difference between tension and extension!' Make sure you are extending not tensing and feel the difference. Extension will free up the meridians whereas tension will inhibit the movement of chi in them

Massaging the Liver and Gall Bladder Meridians

2008-11-25T16:50:00.002+10:00

The main liver meridian starts at the inside of the big toenail and travels up the inside of the leg through the groin and crossed the abdomen to the opposite side of the body, from there it travels to just above the waist where it angles up to the liver and stops directly below the nipple.

The liver meridian is paired with the gall bladder meridian which starts at the outer eye and winds its way around the side of the forehead and ear down the neck to the highest point on the trapezius (shoulder) muscle. From here it descents to the chest and lower abdomen and down the outside of the leg and foot to the lateral side of the tip of the fourth toe.

To massage these two channels firmly pound with a soft fist down the outside of your legs and up the inside. This helps to loosen up the tissues around the meridians and help the energy to flow more freely.

Large Intestine 11

2008-11-19T14:48:00.001+10:00

Large Intestine 11
This is a tonification point for the whole body, which is also particularly good for skin diseases like hives, rashes and acne. It is used to treat burning diarrhoea, hot flushes and menstrual issues and is effective for anaemia and also tennis elbow.

Bend your elbow and notice the crease that is made between the upper and lower arm. At the end of this crease is Large Intestine 11.
Press your thumb at the end of the crease and relax and breathe.

Soft Attitude Soft Muscles

2008-11-18T21:59:00.000+10:00

It’s obvious that muscles stretch much better when they’re soft and relaxed isn’t it. But how to get that tight uncompromising muscle to soften is sometimes incomprehensible. In this connection a man who has been coming regularly to my classes told me of an ‘enlightening’ experience that he had. This is what he said:

“There’s this man in the Saturday class who is so flexible and so strong, he’s a pleasure to watch in the poses but quite daunting to measure myself against. But last Saturday I had a real break through. There he was perfecting the Folding Triangle and there was I maybe one eight of the way down, then I thought to myself – oh what the hell I’ll never be like him, stop trying – and suddenly I relaxed and got wonderfully deep into the pose (deep for me that is!).”

This is why I always say that yoga is non-competitive, don’t struggle and strive and push yourself, of course you need to do the pose to the best of your ability but work just below your limit and don’t compare yourself to others, everyone is an individual, so just accept your strengths and limitations and work with them,

Large Intestine Meridian Stretch

2008-11-12T11:27:00.006+10:00

The Large Intestine Meridian starts from the tip of the index finger and runs in line with this finger up to the shoulder where it branches and runs internally to the lungs, diaphragm and large intestine and externally up to the neck, cheek and lower teeth and gums, from there it curves around the upper lip to the opposite side of the nose. According Chinese Therapy disharmony of the Large Intestine Meridian can lead to symptoms of abdominal pain, intestinal cramping and elimination problems. Because of its pathway through the mouth and around the nose symptoms like toothache, a runny nose, nosebleeds and pain or heat along the meridian pathway can also indicate a disorder in this meridian.

Straight Jacket Pose

Stand comfortably and relax.

Place the left hand onto the right shoulder and reach it round behind as far as it will go.

Place the right arm over the top and onto or around the back of the left shoulder.

Lift the elbows to upper chest height.

Keep your head facing forward and lower your left ear to your left shoulder.

Stay and breathe for at least 5 breaths and repeat with the left arm on top and the head tilting to the right.

Stimulate the Lung Energy

2008-11-09T20:27:00.003+10:00

Yunmen - Lung 2

Once you have stretched the lung meridian and softened all the tissues around it you will find great benefit from stimulating different acupressure points along the meridian. I have chosen this point because it's not only good for our breathing but also good for upper back and shoulder stiffness.

Slide your index finger along the underside of the collar bone from the centre towards the shoulder. At the end of the collar bone where it meets the shoulder bone is a slight dip – this is Yunmen ( Cloud Door) or the 2nd point on the lung meridian. Press into it with the first or second finger of the opposite hand. As you exhale press a little harder and as you inhale take the pressure off. Stay for 3 or 4 breaths and then repeat on the other side.

This point is good for all lung disharmonies especially for coughs, wheezing and asthma. It is also good for shoulder pain and back pain and tension in the chest.

Massage for the Lung and Large Intestine Meridian

2008-11-08T10:11:00.003+10:00

Organ Meridian Pairs
There are twelve organ meridians in the body which are in six pairs. The functions of each pair are strongly related to each other. Disease in one of the pairs often affects the other and it is beneficial to treat a problem in one by treating it's partner. The lung meridian is paired with the large intestine meridian therefore we can massage both for the best effect.

Benefits of Meridian Massage
Massage increases the tissues' permeability for Chi and can thus balance deficiencies and excesses along the individual meridians

Time Factor
Anytime is good for meridian massage but for best effects you can treat the meridians during their peak times or their low times. Each meridian has 2 hours of peak activity and 12 hours later a 2 hour period of low activity therefore according to therapists in this field the best time to strengthen the Chi of any channel is just after it peaks, when it has the greatest energy. The best time to disperse Chi is prior to the peak period. In other words, before it accumulates an abundance of energy. The lung meridian is most active between 3 - 5 am and least active between 3 - 5 pm. According to this theory the best time to increase the energy of the lung meridian is to get up around 5 am and do some deep breathing and massage!!!! Sounds good to me.

Massage Technique
With your right hand make a loose fist and bring your left arm out in front of you with the palm turned up. Firmly tap down the lung meridian which runs from under the collar bone down to the thumb and then move over to the large intestine meridian which starts at the first finger, rotate the palm downwards and tap up the back of the hand and arm in line with this finger, up to the shoulder and then rotate the arm and begin again.

Reclining Cobbler Pose For the Lung Meridian

2008-11-05T11:37:00.004+10:00

Just looking at this pose makes you want to take a deep breath doesn't it!!! The lung meridian runs across the inner shoulders and down along each inner arm to the thumb and internally it runs down to the large intestines. See how this pose opens up all those places? As an added bonus it expands the lungs encouraging deep slow breathing.

You don't need to be down the beach to do this pose but why not try it next time you're down there basking under your beach umbrella.

This is how:

Place a long bolster** on the mat so that you can lie the length of your spine and head on it. Sit at the end of the bolster in cobbler position - the soles of your feet together and the knees apart. (if this is too challenging try cross-legged or just knees bent feet flat on ground)
Gently lower your body onto the bolster and bring your arms out to the sides.
Relax and breathe gently

** Most people don't have their own bolsters so you can substitute in any of the following ways

a long pillow or a couple of them
some rolled up beach towels or blankets that reach up under your head
if you're down the beach - easy - create your own bolster out of sand and cover with your towel.

More on the Reclining Cobbler Pose

ATTRIBUTES OF LUNG MERIDIAN

2008-11-01T11:09:00.007+10:00

The lungs control the body’s physical energy through the quallity of our breath which determines the amount of oxygen and Chi absorbed from the air. This Meridian also regulates the pores of the skin to adjust to variations in temperature and activity. Traditionally the lung meridian is thought to protect the body from colds and flu. Strengthening the flow of chi in this meridian helps to increase resistance to illness in general.

Clinical studies which included thousands of participants and which spanned over a 30-year period offer persuasive evidence that the most significant factor in health and longevity is how well we breathe.

Dr. Artour Rakhimov who is one of the leading world experts in breathing says, "Poor tissue oxygenation is the typical feature for people with asthma, heart disease, chronic fatigue, diabetes, bronchitis, cancer, HIV, acne, infertility, and many other disorders."

Complete Yoga Breathing is a natural breath which brings air into large areas of the lungs that are often under-ventilated. Learn it in 3 stages. It does wonderful things for our lungs, for the lung meridian, for all that it governs and for every tissue in our body.
Try it:

1. Sit upright and place your hands on your abdomen. As you inhale feel your abdomen broadening and as you exhale feel it drawing back towards the spine. Relax the abdomen for the inward breath and squeeze for the outward breath.

2. Now raise your hands to your lower ribs and after you have inhaled into the abdomen raise the breath to the lower ribs and feel them expanding sideways. Finish your outward breath with a squeeze of the abdomen.

3. Lastly fold your arms and place your hands under your armpits, after you have inhaled into your abdomen and lower ribs, raise the breath to the armpit area and feel the broadening around the heart, shoulders and collarbones. Finish each outward breath with a squeeze of the abdomen.

Slow your outward breath down and exhale completely each time, allowing a gentle pause before inhaling again.

Practice this often until this becomes your natural breath.

Stretch and Stimulate the Meridians

2008-10-30T09:03:00.005+10:00

At the last Mini Yoga Retreat at Burleigh Heads we had a workshop on stretching and stimulating the meridians. This is an interesting way to combine two important systems of health and wellbeing. The wisdom of yoga and acupressure.
Just as we have a flow of blood and lymph through our body we also have a flow of subtle energy. This is called prana in the yoga system, chi in the Chinese system and ki in the Japanese system. The energy moves along pathways or meridians and along the course of the pathways are points where the energy can be tapped into. Practitioners in this field recognise that when tension builds up around these points on the meridians the energy is prevented from flowing properly. This creates an excess of energy in one area of the body and a deficiency in another which will result in one organ becoming overactive while another organ will become underactive and may be fatigued. This state of unbalance may eventually lead to serious health issues.

Massage, yoga asanas and acupressure are ways we can awaken the meridians and release tension around the points so that the energy can circulate freely. When the energy is flowing freely the whole body is in a balanced and healthier state.

Massage. The massaging method is one of firm but gentle tapping with a soft fist along the course of the meridian. This wakes up the chi and loosens the tissues around the meridian.
Breathing while focusing on the meridian. The breath nourishes the chi in the body and the mind directs the chi where to go.
Stretching the meridian. This lengthens the meridian and helps to get blockages out of the pathways.
Pressurising the acupressure points. This helps balance the chi in the meridians.

The Chinese have mapped out 12 Organ Meridians and 8 Regulating Channels. The Organ Meridians circulate the subtle energy throughout the body connecting the twelve organs with other parts of our body
All meridians start or finish in the head, chest, hands or feet.
Lung - Starts on chest in front of shoulder, finishes in thumb
Large Intestine - Starts in index finger, finishes at side of nostril
Stomach - Starts under eye, finishes in second toe
Spleen - Starts in big toe, finishes at side of chest
Heart - Starts under armpit, finishes in little finger
Small Intestine - Starts in little finger, finishes in front of ear
Urinary Bladder - Starts at inside corner of eye, finishes in little toe
Kidney - Starts on sole of foot, finishes at top of chest
Heart Constrictor - Starts beside nipple, finishes in middle finger
Triple Heater - Starts in fourth finger, finishes by outside corner of eyebrow
Gall Bladder - Starts at outside corner of eye, finishes in fourth toe
Liver - Starts in big toe, finishes on front of chest or below nipple.

CAROB DATE BALLS

2008-10-23T14:47:00.004+10:00

Namaste

At the Australian School of Meditation and Yoga we teach that Yoga is a holistic way of life. It’s all about health, contentment and happiness.

As far as health goes we need to have good diet, right exercise and peace of mind.

Refined products especially sugar and white flour are said to be bad for our health because they lower the immune system. So for your general health it is good to avoid them as much as possible

These sugar free delights are sweetened with dates and raisins which are a good source of iron and they also contain ground sesame seeds which are rich in calcium. So not only are you having a taste treat but it's a healthy one!!!!! Sometimes we get it together to serve these after our yoga and meditation classes at the Mermaid Beach Centre.

500g dates
1 cup sesame seeds
1 cup raisins
1½ cups carob powder
1½ cups dessicated coconut for rolling

Wash the dates and cover with water. Boil until dry, stir towards the end. Remove from heat.
Toast sesame seeds in heavy bottom fry pan and grind. Add to the dates and mix through.
Add the raisins and the carob powder and stir well. You may need more carob powder if the dates are not very dry, alternatively you can add coconut to make the texture more solid.
Roll into balls and coat with dessicated coconut.
Store covered in the fridge for up to a week.

There are endless variations on this basic recipe: experiment with other dried fruits, nuts, sunflower seeds, rice bubbles, ground nuts or peanut butter instead of sesame seeds, milk powder, melted carob buttons etc.

Makes about 50 small balls.

Stretch and Strengthen the Back

2008-10-13T14:25:00.004+10:00

This exercise both stretches and strengthens our intrinsic back muscles which are so important for our good upright posture. It helps to keep the spine healthy and flexible.

Standing Roll Down Pose

From Mountain Pose reach your arms out to the side and lift your chest as you bring your arms to a wide v shape and inhale.

As you exhale draw your chin into your chest and keeping your tail bone lengthening downwards start rolling your body forward, first your shoulders, then the upper, middle and lower back and finally the sitting bones tilt upwards. Feel each vertebra opening and stretching as you do. (It is important to keep your knees bent and abdomen engaged towards your spine. Some people with lower back pain do better not to roll down but to come down with a straight back to half way.)
When you have reached as far as you can comfortably go, relax and take a deep breath in and out and then roll back up again keeping your tail bone lengthening downwards, knees bent and abdomen engaged towards the spine.

Repeat 4 or 5 times.

Strengthen the lower back and abdomen

2008-10-08T11:50:00.005+10:00

This exercise is an adaptation of a variation of the Locust Pose!! (The locust pose is found in my July post) In other words those who for some reason can’t lie face down (pregnancy etc) and lift one leg and arm at a time can do this pose instead. It strengthens the back muscles as well as the abdominal muscles.

Extended Table Top Pose.

Position yourself on your hands and knees in what is known as a table top position.

Draw the abdominal muscles gently back towards the spine, breathe in and raise your right arm. Stay and breathe for a few breaths and then repeat with your left arm.

Now keep both hands on the floor and as you breathe in raise your right leg. Stay and breathe and then repeat with the left leg.

Now raise the right arm and left leg and hold as you breathe.

Repeat with the left arm and right leg.

As you hold the pose lengthen out of the lower back in both directions but be careful not to tense the foot or your toes may cramp, just lengthen back into the arch of your foot.

MEDITATION HELPS BACK PROBLEMS

2008-09-29T14:53:00.003+10:00

Namaste
Recently a lady with chronic back pain was telling me how in spite of all the good things she does for her back, the pain keeps coming back. Even though she puts a lot of time and energy into strengthening and stretching it, strengthening the abdominals and other supporting muscles, plus she does her back bends and forward bends with utmost care still the pain keeps returning. She told me that she has finally discovered the secret to her problem – stress. Whenever she’s undergoing something stressful in her life the pain comes back.

This brings another dimension to support for back pain - relaxation and meditation. No matter how much attention we lavish on our backs it is only treating the symptoms and not the cause if we keep taking our problems and holding them in our back. Therefore if you find any chronic problem, whether it is in your back or any part of your body, it could very easily be because you are holding your stress there. The very best way to get rid of stress is deep meditation and relaxation. Both of which are taught at our Deep Peace Classes at the Gold Coast Australian School of Meditation.

A Safe Spinal Twist

2008-09-21T20:26:00.006+10:00

Twists are very beneficial for a healthy spine, they create strength, freedom of movement and drainage of toxins. They should, however, be approached with great caution by people who suffer from disc problems. The following twist should only be performed with a straight back. If you twist with a hunched spine much more potentially damaging pressure is put into the spine. The test of whether your back is straight is feeling if you have openness and length through the front of your body.

Standing forward bend twist

Stand with the feet a little over hip distance apart and come into a forward bend with your back parallel to the floor and your hands on the floor.
(You may need to bend your knees a little and you may need to rest your hands on a block)

Inhale and lengthen the back of your neck and your spine.

Exhale, bring your right hand to your right hip and twist from your abdomen to the right. (Keep your hips level as the tendency here is to lift your right hip.)

For a deeper version raise your right arm to the ceiling and look up.

Stay for 5 or more breaths and then repeat to the other side.

Lateral Stretch in Half Forward Bend

2008-09-08T12:36:00.007+10:00

One of the main problems with the back is the compression of one vertebra on top of another. This can be bought about by poor posture, extended sitting or extended standing and also commonly by accidents. One way that yoga asanas help the back is to stretch the muscles on each side of the spine. Often these muscles become very tight, exacerbating the compression problem. If you are suffering lower back pain be very careful and only move within your comfort range, gradually increasing the movement over the ensuing days and weeks and always monitoring how you are feeling in the pose and after you come out of it and even how you feel the next day and adjusting your practice accordingly. This lateral stretch is very strengthening for the lower back especially in the full pose with the arms out in front, but treat it with caution and use your abdominal strength by drawing the abdominal muscles back towards the spine for the whole pose.

Lateral Stretch in Half Forward Bend

Stand with your feet a little wider than hip distance apart and bring your hands to your hips. Inhale and lift your chest, lengthening through the whole of the spine.

Exhale and bend forward from your hips to half way, keeping the same length in your spine. (fig.1) (If your back starts rounding try bending your knees to ease down with a straight back – it is better to keep your spine lengthening and just come to a 45 degree angle than round your back to 90 degrees)

Inhale and lengthen right through to the crown of your head, exhale and keeping your trunk parallel to the floor and your hips facing front turn your trunk to the right. (fig 2)

Inhale to centre and exhale to the left.

Continue 5 -10 times each side.

More Strenuous Version

This pose becomes more strenuous if from the standing position you clasp your hands above your head with your palms turned up and keep them like this when you bend forward. Trying to keep them in line with your trunk throughout the whole pose.(fig.3)

Strengthen the Deep Abdominal Muscles.

2008-09-01T14:17:00.005+10:00

Uddiyana Bandha is one of the best ways to strengthen those deep abdominal muscles which support your lower back. When practiced every morning before eating, it will also stimulate your digestive tract and tone your lungs.

This pose should not be attempted if you have eaten recently or are menstruating, pregnant or suffering from heart or circulatory problems or headaches.

ABDOMINAL LOCK (Uddiyana bandha)

From a standing position bend your knees and lean forward slightly from the hips, resting your hands just above your knees. (fig 1)

Take a deep breath in and then exhale fully drawing your abdomen back towards your spine. Keeping your breath out expand your rib cage (this is like taking a fake breath in) you will feel the abdomen hollowing and lengthening and a slight drawing sensation in the throat. To counteract this bring your chin towards your chest and keep your body lengthening. (fig 2)

When you are ready to inhale slowly release the lock and gently inhale (don’t gasp), take a full breath and exhaling roll down into a relaxing forward bend (fig 3)
Inhale and on the exhale roll back up. Repeat twice more then rest.

Freedom for the Spine

2008-08-30T14:58:00.005+10:00

There are some people whose knees are too damaged to kneel comfortably to do the cat/cow sequence to warm up their back. If your knees are delicate, take heart most yoga poses can be modified. This modification will warm up your spine, keeping it nice and flexible and can be performed from a standing position.

Standing Cat Sequence

From a standing position lean forward with a straight back and place your hands on your upper legs. (fig 1)You may need to keep your knees bent.

As you inhale keep your body in a straight line and lift your tail bone and your collar bones. Lengthening along the front of your body. Keep your shoulders away from your ears and neck lengthening. (fig 2)

As you exhale reach your back upwards and drop your tail bone and head, draw your abdomen in towards your spine. (fig 3)

Return to the inhaling position and continue for 5 to 10 breaths. Move slowly and feel your back muscles gradually releasing and lengthening.

Come back to a standing position and rest.

Strengthen the Abdominals with the Side Plank

2008-08-28T10:09:00.006+10:00

At my classes at the Australian School of Meditation and Yoga at Mermaid Beach and Burleigh Heads I don't do a heap of core strength work but recently a 75 year old friend, who has been coming to classes regularly for over six months now, was telling me how much his tennis game has improved since he stared yoga asana classes. He told me he credits it to a strengthening of his core from the yoga classes. Regular practice of yoga asanas really does work to enhance your strength.

This pose is such a good strengthener for the deep abdominal muscles so necessary in lower back health. You may find your torso sagging and your arm sinking into your shoulder, but you need to be very careful about this and lift up out of your shoulder joint. Engaging your side abdominal muscles (obliques) will support the shoulder joint nicely.

Side Plank Pose

Come into a Plank Pose with the body in a straight line from the heels up to the shoulders and into the crown of the head. (fig 1)
Shift your weight onto your right hand and swivel so that your whole body is facing the left side of your mat. Your right leg is on top of your left leg.
If you can, lift your right arm perpendicular to the floor (fig 2). Lift up out of your shoulder and engage your abdominal muscles and pelvic floor. Keep your trunk lifted and maintain the straight line of your body from your feet to your shoulders and head.
Stay for 5 breaths or as long as you are comfortable, then return to the Plank Pose and repeat to the left.
Rest in the Child Pose when finished.
If you would like to work at an easier level keep your right knee on the floor with the foot behind you, but still keep lengthening through your whole body. (fig 3)
For more stability you can work with your feet flat against a wall.
For those with wrist problems this pose can be performed with the elbow bent and lower arm resting on the floor parallel to the end of your mat.

Strengthen the Abdominals

2008-08-26T15:09:00.005+10:00

This exercise strengthens the abdominals which are so important in lower back health. Most people think of the work of the abdominals as either drawing the lower extremities up to the chest (as in supine leg lifts) or as drawing the shoulders towards the hips (as in sit ups). These actions are bought about by the longitudinal abdominal muscle which runs from the lower pelvis up to the rib cage. However there are other deeper lying muscles which are more involved with supporting the actions of the lower back. The deepest layer of muscle is called transverse abdominus, (we can feel this muscle working when we sneeze or cough) and one of the best ways to strengthen it is through mula bandha or pelvic floor exercises.

Supine Pelvic Floor Exercise

Lie on your back with your knees bent, feet and knees hip distance apart.

Notice your breath. Breathe deep down into your abdomen letting the abdominal muscles relax as you inhale and squeezing them strongly as you exhale. Feel the gentle tilting of your pelvis as you breathe. You will notice that as you breathe in your lower spine lifts away from the floor slightly (fig 1) and as you breathe out your lower spine flattens into the floor. (fig. 2)

Now we will emphasize this natural tilting of the pelvis. As you exhale draw up the muscles of your pelvic floor and hold strongly. Slowly release them and inhale fully. (The pelvic floor muscles can be activated by using the same muscles that you would use to stop the flow of urine)

Continue this exercise for 5 – 10 breaths.

This exercise is not only good for the lower back but is recommended as a cure or preventative for many other conditions such as incontinence, prolapsed uterus and digestive problems. Find more poses at the Australian School of Meditation and Yoga website

Safe and Relaxing Spinal Twist

2008-08-21T19:47:00.005+10:00

Namaste Yogis
Aaahhh the end of the week let’s relax!

Some of the students at the Australian School of Meditation and Yoga remark that this pose makes them feel so safe, it’s like hugging a big teddy bear. Try it and you’ll see what they mean. This pose supports the spine as it gives it a gentle twist. Even people with back problems can usually enjoy this little twist.

Supported Prone Twist

Sit with your right hip to the end of a bolster. (or improvise with rolled blankets) (fig 1)
Place your hands to either side of the bolster and gently lower the front of your body down onto it. At first your head is turning to the left as you relax your back and shoulders and breathe. (fig 2)
When you feel comfortable about it you can lift your head and gently turn it to the right and place it back down again. (fig 3)
A deeper twist is achieved by removing the bolster and doing the pose on the floor. (fig 4)

A word about bolsters.
As our bolsters are futons they tend to loose their roundness and squash flat, so we are constantly trying to plump them up. Although not made of natural fibres you can get very sturdy foam bolsters that tend to hold their shape better. Bolsters are such a great prop for relaxation, we use them in some way or other in every class, from placing them under the knees in Savasana to other relaxing poses like Reclining Hero or Reclining Cobbler and as a special treat the pose above – Supported Prone Twist. Happy snuggling!

Lengthen the Spine

2008-08-18T10:13:00.001+10:00

To explain the importance of the Downward Dog Pose someone once said, ‘If the body was to come with an instruction manual at birth one of those instructions would be - Do the Downward Dog Pose everyday! '
This pose has lots of wonderful strengthening and stretching effects for the external body as well as many internal health giving properties. Today we’ll focus on how it is so good for the back.
In this pose the whole vertebral column is in traction and allowed to elongate. This provides room for the intervertebral discs to expand and regain their cushioning effect. Impinged nerves may be relieved and tight muscles eased out. Just as a dog likes to have a good stretch after lying down we too can enjoy the same effects from the Downward Dog Pose.

Downward Dog Pose

Start by kneeling on the floor with your knees under your hips and hands under your shoulders. You hands should be shoulder width apart and knees hip width apart

Curl your toes under, engage your abdominal muscles and lift your knees up off the floor.
Swing your trunk back towards your thighs so that your back is lengthening in a diagonal line from your wrists up to your sitting bones. (fig.1)

Only straighten your legs if you can keep that diagonal line. Encourage your sitting bones to reach up to the ceiling like the peak of a mountain. (fig 2) (Sometimes this is called the Summit Pose).

For further work on the back of your legs you can lower your heels towards the floor while still maintaining the length in your spine. (fig.3)

I doubt there would be any yoga class that would not include the Downward Dog as part of their workout. At the Australian School of Meditation and Yoga on the Gold Coast it features a lot. We practice it as part of our Salute sequences as well as an interim pose between some of the standing and sitting poses and sometimes it features as a pose in its own right to lengthen and strengthen not to mention all the other good things it does which I’ll cover in later posts.

More Stretches for the Lower Back

2008-08-16T10:11:00.001+10:00

This kneeling lunge works on lengthening the iliopsoas muscles which run from the lower back across the hip and onto the front of the thigh. Through prolonged sitting or poor posture or simply genetics these muscles are often so tight that they prevent the lower back from maintaining its natural curve causing a lumbar lordosis (commonly known as sway back). The bad news about a sway back is that it can lead to too much pressure on the lumbar discs which may cause nerve impingement, inflammation or ruptured discs.

Kneeling Lunge

Kneel on the floor. If you like you can pad under your knees.
Lean forward and bring your hands to the floor under your shoulders.
Move your right foot to between your hands and slide your left leg back to enhance the left hip stretch. (fig.1)
To prevent putting too much strain on the hip joint draw your thigh bones into each hip socket.
If you would like to deepen the stretch raise your body up and bring your hands to prayer position at the heart. (fig.2) This allows the force of gravity to work more into the hip.
Stay for 5 or more breaths and repeat to the other side.

My Tuesday class at 5 pm at the Gold Coast Australian School of Meditation and Yoga Centre at Mermaid Beach features lots of stretches and strengtheners for the lower back. It is an easy class which is enjoyed by people with special needs, those who are starting out on their yoga journey and those who just like a gentle workout.

Stretch Out the Lower Back

2008-08-13T14:40:00.001+10:00

Namaste yogis,

Once a yoga student at the Australian School of Meditation and Yoga told me he was at the Big Day Out (you know 12 hours of standing in dense crowds and dancing) and his lower back started aching so he got down into a squat for a while and eased all the tightness out of his back. Now that’s taking yoga asanas out into your everyday life isn’t it! This pose gives a really nice stretch to the lower back but those of you with protruding discs should approach this and all forward bends very cautiously.

The Squat

From the Mountain Pose stand with the feet hip distance apart, raise up onto your toes and very slowly lower down into a squat.

If your heels don’t reach the ground you can roll up your mat or a towel and place it under your heels so you can relax into the pose. (fig.1) Otherwise bring your heels to the floor.

Place your elbows between your legs and bring your hands to prayer position. Encourage the legs to move apart, this will give a nice opening to the back of the hips as well as the lower back.

Stay for as long as comfortable and breathe evenly.

When you have finished the pose you’ll be ready to get up and dance again!

Stretch out the Lower Back

2008-08-11T13:55:00.001+10:00

Namaste yogis
Here is another favourite of mine. Through extended sitting or standing or bad posture or lifting too many sacks of concrete (!) the lower back can so easily get compressed. This wonderful little stretch helps to release muscles on each side of the lower back and helps to take pressure off the intervertebral discs allowing them to become bathed in fresh nutrients and able to support the vertebrae as they should.

Seated Side Stretch

Sit comfortably upright with your hands beside your hips, if your hands don’t reach the floor put blocks (or some thick books) underneath them. Throughout this exercise gently engage your abdominal muscles to support your lower back.
Inhale and raise your left arm. Lengthen your spine by lowering your sacrum away from your lower back (another way of saying this is - lengthen your tailbone downwards), lifting your ribcage away from your hips and extending up into the crown of your head.
Exhale and while keeping that length in the spine reach over to the right side, extending out of your left hip.
Inhale to come up and exhale to lower your arm.
Repeat to the right side and repeat the whole sequence 4 or 5 times.

You can do this exercise at any time you need to stretch out the lower back, even if you are sitting in a chair. At my classes at the Gold Coast Australian School of Meditation and Yoga we often do this stretch as a warm up before Extended Triangle and other side stretching poses.

Strengthen the Abdominals

2008-08-07T09:47:00.002+10:00

Namaste yogis

Good strong abdominals are so important in your yoga poses and also in your daily life. They support your lower back and help to take pressure out of the hip, knee and ankle joints.

Reverse Ab Curl

Lie on your back bring your legs up to your chest and cross your ankles, letting your knees drop outwards. Reach around and take hold of your toes. Inhale
As you exhale use your abdominal muscles to roll your hips away from the floor as your knees reach toward your rib cage.
Gently return to the floor and repeat 10 times or more.
Remember to keep your neck and shoulders relaxed.

View more yoga poses at our web site asm.org.au

Strengthen Your Core

2008-08-05T11:26:00.003+10:00

Namaste yogis

Today’s pose will help strengthen the core muscles of your torso. A strong core is really important in supporting the lower back therefore this exercise in invaluable as a preventative to lower back injury and pain, but should be avoided or performed with extreme caution if you already have lower back pain or injuries.

For more information regarding core muscles please visit the Australian School of Meditation and Yoga web site: http://www.asm.org.au/yoga/articles/2008/02/05/core-support/

While performing the exercise keep checking to see that your shoulders, neck and jaw are not holding any tension. Also check that your knees and/or feet stay together, this keeps your sacro-iliac joint safe.

Strengthening Supine Twist

Lie down on your back with your knees bent. Your lower legs should be parallel to the floor and the thighs at right angles to the torso. Have your arms beside your body and bent at the elbows with the fingers pointing up to the ceiling.

Inhale and lower your legs to a 45 degree angle to the right and rest them in your right hand. (fig.1) Stay for 5-10 breaths and feel the work in your abdominal muscles as they help to support your legs.

Repeat on the other side.

If you would like to work a little deeper in the pose there are 3 more options.

Lie on the floor with your knees bent as above but bring your arms out to the side. As you lower your legs to the right you are supporting them solely with your core strength. (fig.2)

Prepare for the pose as in the above variation but straighten out your left leg and then lower to a 45 degree angle. (fig.3) Repeat to the same side with your right leg out straight, left leg bent.

The last variation is to perform the pose with both legs straight. (fig 4)

Reclining Knee to Chin

2008-08-04T12:04:00.001+10:00

Namaste Yogis

Today’s gem is technically a very easy version of Reclining Hand to Toe Pose, (Supta Padangusthasana). We often include this simple pose in our classes at the Gold Coast Australian School of Meditation and Yoga.( http://asm.org.au) It is invaluable as a counter pose to backward bending poses like the Bridge Pose or Cobra Pose as it stretches tightness out of the lower back and lengthens the whole spine. It’s great to do at the end of a class before resting and it also feels good before getting back up again.

If you’re one of the great majority of people who suffer from back pain sometime or other in their life then include this little pose regularly in your exercise routine. Having good abdominal support is also important to prevent, manage and cure back pain and this pose can also be used as an abdominal strengthening pose simply by keeping your arms up off the floor, straight beside of the body and not holding onto the leg. Just make sure to keep the abdominal muscles drawing back towards the floor throughout all phases of the pose.

Reclining Knee to Chin Pose

This pose is often performed as a sequence coordinating the movements slowly with the breath although if you prefer you can hold each phase of the pose for 3 or more breaths.

Lie on your back with your legs extended and tune in to your Complete Yoga Breath. (If your lower back is troubling you start with both knees bent, feet flat on the floor)

Inhale and raise your right knee to your chest and take hold of your shin.

Exhale and raise your chin or nose to your knee.

Inhale lower your head

Exhale lower your leg

Repeat with the left leg and then with both legs.

Do this sequence 3 or 4 times.

Once you are familiar in the pose you can start refining it by keeping both thighs tucked into the hip sockets and extending out through the lower leg into the heel.

Reclined Hip Stretch

2008-08-02T21:24:00.001+10:00

Namaste Yogis

Many people who come to classes at the Gold Coast Australian School of Meditation and Yoga appreciate poses that stretch the sciatic area. Sciatica is a common complaint, which may be due to prolonged sitting with poor posture, aerobic type exercise in ill fitting shoes or on hard surfaces, or an intense walking or running exercise regime. Whatever the cause the result is tight hip rotators especially the piriformis muscle which runs from the head of the thigh bone to the sacrum. A tight hip rotator can limit our forward bends and cause a proverbial ‘pain in the butt.’ Sciatic pain is most commonly felt in the buttocks and often radiates down the leg but the pain may also be felt in the lower back. If you’ve ever had sciatica you’ll know how painful it is and also what a relief it is to stretch the hips and release the piriformis muscle from pressing down on the sciatic nerve.

Reclining Hip Stretch

Lie on your back with your knees bent, feet flat on the floor

Bend the right leg and place your right ankle up near the left knee.

Let your right knee drop out to the side.

If you can, raise up on your left toes (fig.1)

For a deeper stretch lift your left foot off the floor. (fig.2)

If you can go further reach through the gap between your legs with your right arm and hold onto the left shin or back of the left thigh. Bring the left hand around the outside of your left leg to hold it also. (fig.3)

N.B. Don’t force the pose, be gentle with your body and work just below your limit. As you breathe with your calm deep complete yoga breath you will feel the muscles gradually softening and you will be able to ease into the stretch a little more.

Stay for at least a minute and then repeat on the other side.

fig.1

fig.2

fig.3

Cat/Cow Pose Brings Flexibility into the Spine

2008-07-31T08:57:00.002+10:00

Namaste yogis

Do you hunch over your computer, curl into your armchair or slouch over the steering wheel? You may be setting the stage for lower back troubles. The spine is designed very nicely to hold the weight of our body providing it is kept in its natural curves, so when we lose our good posture there is more strain put on the spine, particularly the lower back which bears all the weight of the upper body. With poor posture habits the lower back can become very stiff and painful. Fortunately the Cat/Cow sequence is a wonderful way of loosening up the spine. This little sequence brings more blood supply to the muscles of the back helping it to become more supple and opening up the tight vertebrae so that they feel a whole lot better.

Cat/Cow Pose

Assume a table top position with the hands under the shoulders and the knees under the hips. Have some firmness in your abdomen so that your lower back is supported (fig 1)

As you inhale lift your tail bone and lengthen through the front of your body right up to your chin, lift your chest towards the wall in front. This is called the Cow Pose because it looks and feels like a mooing cow. (fig 2)

As you exhale it is the opposite move. Your back lifts up towards the ceiling, your tail bone drops down between your legs and your head lowers. This is called the Cat Pose because it is like a bristling frightened cat. (fig 3)

Repeat this sequence 5 or more times, moving slowly with deep slow breaths.

Namaste

Margaret

Strengthen the Lower Back with the Bridge Pose

2008-07-28T12:20:00.001+10:00

Namaste yogis

The Bridge Pose is one of those multi-purpose poses that you can use to open the chest, strengthen the lower back, strengthen the legs and shoulders and bring more flexibility to the spine In my classes at the Gold Coast Australian School of Meditation & Yoga I get the class to hold this pose while engaging the inner thigh muscles This works to strengthen the muscles of the lower back and prevent injury there as well as to bring more blood supply to this area and help cure any prevailing injuries. What works really well is to first loosen up the back gently by working dynamically in the pose for about 5 breaths and then to hold it.

BRIDGE POSE

1. Lie on your back with your knees bent, feet close enough to the body so that the fingertips can brush the heels. The feet and knees should be hip width apart. Inhale and feel the lower back rising slightly away from the floor. (fig 1)
2. Exhale and tilt the pelvis so that the lower back makes contact with the floor. (fig 2)
3. Press down into the feet strongly and slowly lift the hips and back off the floor, one vertebra at a time, keeping the buttock and abdominal muscles softly engaged. Keep your neck soft.
4. Clasp your hands under your body and straighten your arms drawing the shoulder blades closer towards each other. This helps to lift the chest. (fig 3)
5. Also squeeze your thighs towards each other and resist the squeeze, this helps to strengthen the lower back.
6. Focus on lifting the hips and chest and breathe to broaden the whole heart area. The strength of the pose is in your upper arms and legs and feet.
7. After 5 or more breaths slowly release the pose keeping the pelvic tilt so that the lower back makes contact with the floor before the hips.
8. Hug the knees into the chest and gently rock to stretch out the back, then rest.

fig.1

fig 2

fig 3

Why is it that back bends feel so invigorating and energizing? It’s because they expand the lungs to enable more oxygen intake, they squeeze the kidneys to detoxify this important organ and they tone the nervous system which runs up the spine and branches out from between the vertebrae to supply all parts of the body.

Namaste
Margaret
Senior Yoga Instructor

Yoga For Back Pain

2008-07-23T09:33:00.001+10:00

Namaste yogis

A few weeks ago a student came to class at the

Gold Coast Australian School of Meditation and Yoga Centre complaining of a sore lower back, she had been overdoing it in the garden and lifting heavy weights. Her husband had advised her to stay at home but she felt confident that a yoga class would be helpful. Knowing of her problem I included some simple lower back strengtheners and stretches and made her aware of precautions in poses that might exacerbate her problem. At the end of the class her pain was gone.

Protection for the lower back in many of the postures entails engaging the abdominals, inner thigh muscles and buttocks and bending the knees in forward bends.

Yoga asanas can help alleviate symptoms as well as strengthen and balance the body to prevent injury.

Since lower back trouble is so prevalent I thought I’d start posting some poses that helped my students and are standard for strengthening this vulnerable area.

Margaret
Senior Instructor
Australian School of Meditation and Yoga

LOCUST POSE

This pose works on strengthening the abdominal and back muscles which is very good for keeping the spine healthy. People with heart and circulatory problems should work very gently in the easy version of the pose

Lie face down on the floor. People with lower back problems might like to put a folded towel or blanket under their hips.

Bring both arms forward. Stretch into the right fingers and left foot, engage the buttocks and abdomen and lift right arm, left leg. Hold for 3 breaths and repeat to the other side. (fig.1) (Easy version for people with shoulder problems is to bring the arms out to the side.)

Now lift both arms and both legs holding for 3 breaths. (fig.2) (easy version is to keep the arms out to the side)

On the 4th inward breath bring your arms out to the side and stretch into your fingertips for 3 breaths

Lastly clasp your hands behind your lower back and then stretch them down towards your feet for another 3 breaths. (fig3)

Release and gently return to the floor and relax. You may like to rock your hips side to side and pelvic tilt to release the lower back. Increase your strength by repeating the series 2 more times, you can also increase the number of breaths in each exercise.

fig.1

fig.2

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