To clarify the ambiguity of a teaching technique for a common yoga posture, a group of yogis will sometimes employ the good ol’ democratic vote.

Hands up if you’ve been taught to squeeze your glutes in backbends. Count ‘em up. Hands up if you’ve been taught to let ‘em hang. Count again. Turns out yoga teachers are split down the middle on this issue.

Why Can’t We Be Friends?

The reason we can’t find common ground is not because there isn’t a clear answer (there pretty much is), but because our individual hindquarter habits and our individual interpretations of the English language differ. Big time. Let’s start where we can all agree: anatomy.

The glutes are made up of three muscles, four if you count the tensor fasciae latae (TFL), and, like silverware, each of these muscles works towards a similar goal but functions slightly differently. The main function of gluteus maximus, gluteus medius, gluteus minimus, and the TFL is management – both of stability and movement – of the relationship between the femur and the pelvis.

• Glute max extends and externally rotates the leg.
• Glute med abducts and can both internally and externally rotate the leg.
• Glute min and TFL abduct and internally rotate the leg.

Hopefully, by reading those functions, the main thing you got was that not all glutes were created to do the same job. So, squeezing them or not squeezing them all at the same time might not even be an option.

A Gluteal Experiment

Now, let’s experiment and see what your very own group of glutes can do. All you’ll need is a thick book (think phone book) and a free hand (yours). Place the book flat on the floor. Step aboard with your right foot and level your hips. This means your left foot should be hovering a phone book’s distance away from the floor. Place your left hand on your left guteal region. It’s there so you can palpate and feel what’s happening under the skin.

Moving the leg to the side, back, and front

First, take the left leg directly out to the side so it is about two feet away from the right leg. If you move your hand slightly to the outer portion of the hip, you’ll feel glute med, glute min, and TFL helping you out. Notice what the tissue feels like as you hold the leg here.

Now, notice what glute max feels like by sliding your hand back to the rear side of your rear end. In this movement, glute max is probably not doing much. This makes sense as glute max isn’t really in the business of abduction.

Next, allow the leg to return to neutral and take the left leg back behind you a foot or so. Now you’ll feel the action of glute max and partial action of glute med. You might also notice that your leg turned out just slightly. Recall that glute max can externally rotate the hip a bit, and this is important when considering our original question.

“The glutes are made up of three muscles, four if you count the tensor fasciae latae (TFL), and, like silverware, each of these muscles works towards a similar goal but functions slightly differently.”

Lastly, take the leg about a foot in front of you, still feeling glute max with your hand. Suddenly it is like Jell-O! With the leg out front, externally rotate the leg by turning the knee and toes to the left. Feel the glute. There’s not much action here in glute max, but if you press more you’ll feel the deep external rotators are active.

Now we have all the pieces of the puzzle and the glute med, glute min, and TFL on your right leg are probably pretty sore from stabilizing your pelvis while you stood on one leg. So, you might want to run this whole experiment again on the other side.

The Butt and the Backbend

Now, how does this relate to back bends? Well, in most backbends the hip extends, and glute max is needed for this action. Because glute max can create slight external rotation, its action often gets lumped in with the deeper group of external rotators, including the piriformis. When these deep rotators are engaged during backbends, lumbar lordosis and instability increase, the knees bow out, and the anterior hip socket becomes more vulnerable.

Yogis know this, so they focus on lighting up the inner thighs to keep the external rotators from creating this turnout. The trick is that this can be done without completely quieting the glutes, which are needed to both aid in pelvic stability and to counter an anterior tilt created by tight hip flexors.

But some of us are naturally more externally rotated. This rotation may be structural or, as is often the case in yogis and dancers, may be a matter of habit. As a habit, constant turnout of the leg encourages the use of the deep external rotators, which, as I mentioned, can be the bane of backbends. So teachers who are shaped like this or who have this experience tell us all to power down our entire backsides leaving us literally hanging.

And our language – what does squeeze mean? If your response to the cue squeeze the glutes is to try to pinch a penny between them, then you’ll find the external rotators kick in in addition to glute max. As you saw on the block, engagement can be more nuanced than squeezing this way.

How to Fix Your Glutes

If your glutes are going through an identity crisis now, don’t worry, but do experiment. Try out backbend poses that have the femurs nearly parallel to the floor. For example: cobra, locust, or bridge pose. Take that block or book from before and put it between your thighs. This way your adductors will tone and the external rotators won’t monopolize.

Then experiment with pressing down more through your foundation as opposed to arbitrarily squeezing anything. Make sure you don’t turn the knees and toes out. See what happens. My guess is your glutes will be right there to help you, toned but not gripping. If you really want to see what they can do, consider lifting one foot off the ground in either pose (block still somewhat in place) and watch the glutes go. That ought to fire ‘em up.

In the future, save the squeezing for fresh fruit and full sponges, but when you do backbends be sure to engage your backside.

The post The Butt of a Backbend: A Lesson in Gluteal Anatomy appeared first on Breaking Muscle.

This mat is designed to be the fashionable, yet functional, and must have for any yogi or gym junkie.

The Perfect Hot Yoga Travel Mat

Eliminate the back breaking mess of carrying towels and mats with an all in one yoga mat. The Combo Mat is made with a super soft and colorful microfiber top and a rubber based gripping non-slip bottom. The fabric top is perfect for hot sweaty yoga classes, HIIT, and bodyweight workouts because it provides a stable, non-bunching, non-slip surface.

We tested the mat in hot yoga classes and in a home gym working out with bodyweight movements and kettlebell exercises. The mat stayed put, was soft and responsive for yoga, but was also a perfect surface for push ups, sit ups, squats, and swings. Simply unroll and get to work. For best results if you are looking for a non-slip surface the fabric top should be activated with a few drop of water from your water bottle. However, if you sweat heavliy or are sweating before you start to use the mat, you will not need to add the additional spray at the beginning of the session. A few spritzes of water in the spots where your hands and feet might be placed for downward dog are enough to get you started.

Mat Care and Details

The mat is machine washable and washed well after about four uses. It can also be it washed by hand. It is recommended that you use a light detergent like Mrs. Meyer’s or Seventh Generation. The mat dries best hanging on a line for about 12-24 hours.

For hot yoga enthusiasts this mat is a no brainer. This combination is perfect for a Core Power or a Bikram style yoga class with no annoying towel bunching or moving around during the session. It provides a smooth, stable, safe, surface to practice. Another feature we enjoyed about the mat is that even after being rolled up and stored rolled for a bit of time, the mat lays totally flat on the ground when it is unrolled. The mat rolls up well, and stays rolled, ready for the next use.

Please note that the size of this mat is smaller than most professional style yoga mats and that makes it perfect for students, subway riders, and travelers who want a lighter load that is easy to carry to and from the gym or classes.

Editors Notes:

Tip: At the beginning of your yoga practice, a light spray of water on the top surface of the mat will prevent sliding. Hair and lint do stick to surface of mat. Simply brush the mat before you practice and clean after each use. Store mat clean and rolled.

Shopping for a yoga mat? Here’s another review:

Manduka Pro: Still the Best Mat for Yoga

The post An Eco Friendly Yoga Mat for Hot Yoga and More appeared first on Breaking Muscle.

Digestive problems can ruin a good day, but yoga can help.

Don’t Forget Your Brain

But first, consider that the most important digestive organ is your mind. I know the brain is not technically part of the digestive system, but it, via the nervous system, controls the digestion process. The number one reason things go wrong with digestions is stress. Stress is connected to the autonomic nervous system. The autonomic nervous system controls everything in the body that’s automatic (or involuntary) such as digestion, heart rate, and respiration.

“[W]hen stress becomes chronic, as it is for so many of us today, it can be damaging to our digestive system.”

The stress response is embedded in the involuntary nervous system as a way to mobilize us for survival in a life-threatening situation. You may have heard this called the “fight or flight” response. It releases hormones in the body that gear it to fight or flee. To do this, it pulls blood flow away from the digestive and immune systems and sends it to the large muscle groups needed for mobilization. In small doses, this is a good thing. But when stress becomes chronic, as it is for so many of us today, it can be damaging to our digestive system.

So if I want you to take away one thing from this article it’s this: the best thing for digestion is less stress. Yes, even more important than what you eat or how much you exercise. This doesn’t mean you shouldn’t be mindful of what you eat and keep your body active. It means that even if you do these things, if you are in a chronic state of stress, you may still end up with digestive problems.

How Do I Reduce My Stress Levels?

The answer is so simple, so accessible, and so inexpensive you won’t believe it. It’s a drug you make and always have access to. It’s your breath. Less stress is as close as your next breath – literally.

“Abdominal breathing relaxes the digestive organs and stimulates peristalsis (wave-like motions in the body that contribute to digestion).”

Remember earlier I mentioned respiration is part of the involuntary nervous system? Well it’s also the one function of the involuntary nervous system that can be consciously controlled. Even if you’re not thinking about it, you are going to breathe. But you can also harness the power of your breath to affect the automatic functions of the body, such as digestion, in a positive way.

Sukhasana and Breathing

Let’s begin by cultivating our breath:

1. Sit in easy pose (sukhasana). If your knees are higher than your hip points, then elevate your buttocks by sitting on a blanket or pillow.
2. Close your eyes.
3. Begin to feel your breath flowing in and out through the nostrils.
4. Gradually slow your breath down to a three-count inhale and exhale. Breath in and out through the nose.
5. When you inhale feel the belly expand. When you exhale feel the belly pull back toward the spine.

Sit and breathe in this way for two to ten minutes, depending on how much time you have for your practice. Abdominal breathing relaxes the digestive organs and stimulates peristalsis (wave-like motions in the body that contribute to digestion). Practice this type of breathing in all of the poses you’ll find below.

Apanasana

From a reclining position, bend the knees and draw them in toward the chest. You can place your hands on the shins or the backs of the thighs. Gently hug the knees in and focus on the abdominal breathing described earlier for thirty seconds to two minutes.

Cow Tilt, Cat Stretch

Come to all fours with wrists under shoulders and knees under hips. On an inhale, drop the belly down as the tailbone lifts up, creating a gentle arch in the lower back (keep abdominals slightly engaged to ensure you don’t overdo the arching in the lower back). The heart, throat, and gaze open upward, without over arching the back of the neck.

On exhale, round the back, drawing the tailbone under as the crown of the head releases toward the floor. You should feel the shoulder blades separate across the back. Press through the hands and the tops of the feet as you do this. Also make sure your inner feet and shins are parallel.

Repeat ten to twenty cycles on the breath.

Forward Fold and Half Forward Fold

Bring yourself to a standing forward fold with your feet hip width apart. Be sure your knees are slightly bent. Place your hands on blocks or a footstool – anything to bring the floor closer to your hands depending on your flexibility.

On an inhale, place your hands on your shins and extend the front of your spine forward from the pubic bone to the throat. Be sure not to over arch the back of your neck. The gaze is forward but not too far up. Abdominals are slightly engaged. On an exhale, fold forward, softening the knees and the neck.

Repeat this combination three to five times, and then hold your forward fold for thirty seconds to a minute. Let your neck completely relax.

Squat Variations

Next bring your feet wider than your hips. If you’re using a yoga mat, place your feet about as wide as the mat. The stance is different for everyone so experiment to find what works for you.

Squat down between the heels. As pictured above, you can use support underneath your buttocks or sit on the floor. If your heels don’t touch the floor, you can place a folded blanket or towel underneath them for support.

Bring your hands to your heart in a prayer position. Press the elbows into the inner thighs. Keep the feet active and draw the heels toward each other to create a lift. As you inhale, contract the anal sphincter muscles. As you exhale, release them. (If you don’t know what that is, then simply inhale and exhale the way you have been.)

Repeat your chosen variation for one to two minutes.

Seated Twist

Sit in a cross-legged position, following the instructions from earlier. Inhale the arms above the head. Exhale to bring the right hand to the outer left thigh and the left hand to the floor behind your back. If the left hand doesn’t easily touch the floor, you can place a yoga block or anything that would double for that underneath your hand. As you inhale, lengthen the spine. As you exhale, twist from the lower, middle, and upper spine. Be sure to stay upright. Try to avoid leaning forward or back.

Do this for thirty seconds to one minute. Switch the crossing of your legs and do on the other side.

Seated Side Stretch

From the cross-legged position, place your right hand on the floor or on a yoga block. Inhale to lift the left arm up. Feel the stretch in the left side from the hip to the armpit. Inhale to lengthen the spine. Exhale to stretch to the right. The right elbow can bend to accommodate the stretch. Keep the shoulders relaxed and firmly ground both sitting bones.

Continue for thirty seconds to one minute. Switch the crossing of your legs and repeat on the other side.

Child’s Pose

From a tabletop position, open your knees a little wider than your hips. Bring your big toes together and rest your buttocks back toward your heels. Keep your arms extended out in front and rest your forehead on the floor, a blanket, or a pillow.

Stay here for two to three minutes practicing the abdominal breathing described earlier.

Legs Up the Wall (Viparita Kirani)

Finally, place a blanket next to the wall. Sit on the blanket with one hip against the wall and gently swing both legs up the wall. You may need to scoot yourself closer so your sitting bones are against the wall. Make sure your palms are facing up. Your arms can be straight or you can have your elbows bent in a cactus shape. Relax your feet.

Remain here for two to five minutes practicing the abdominal breathing described earlier.

Seek Balance

Though you can practice this entire sequence daily, it’s probably more realistic to commit to three times a week for a thirty-day period and then reassess. You can always pick one or two postures if you’re short on time. You’re intuition will guide as to what will bring the most balance to your system. The breath awareness suggested here is the most accessible and beneficial thing to incorporate into your daily life. If you do nothing but that, you will feel the results.

“[I]f I want you to take away one thing from this article it’s this: the best thing for digestion is less stress.”

Digestion consists of ingesting, digesting, assimilating, and eliminating. Beyond food, there are many other things we digest. We digest activity, information, education, and experiences. Often when one of those areas is out of balance it affects the physical digestive function. So always keep the big picture in mind. And remember that when you engage in practices of self-care such as these everything else in your life will be blessed because you show up a better person.

More Like This:

• Want to Improve Your Gym Performance? Start With Your Gut
• 5 Tips for Better Sleep and a Healthier Mind and Body
• 4 Questions Every Yoga Newbie Asks
• New on Breaking Muscle Today

Photo 1 courtesy of Shutterstock.

The post A 15-Minute Yoga Practice for Better Digestion appeared first on Breaking Muscle.

For a yoga practitioner, the main benefit of this functional movement is to create stability and strength within the hip joint itself. Warrior poses and balancing poses become easier as you increase strength within this major joint.

Working on strength will translate into a more sustainable yoga practice.

Why Squats?

Some poses in yoga encourage hypermobility over stability. We’ve all seen those yogis who can contort themselves into deep backbends or extreme hip openers. While their anatomy allows them to continue to dive deeper into these more advanced and challenging postures, most of us don’t have that natural flexibility.

“For a yoga practitioner, the main benefit of this functional movement is to create stability and strength within the hip joint itself.”

This is why, in my opinion, finding the balance between a regular yoga practice and a strength training protocol is your best bet for long term physical health. And learning to squat is the first step.

5 Basic Points of Performance for the Air Squat

1. Feet shoulders distance with toes slightly turned out
2. Spine neutral, keeping belly in, chest up
3. Weight in heels, hips back and down
4. Hips below crease of knee
5. Drive through heels, knees press out to stand up

Focusing on the cues will help you steer clear of squats that start and look like this:

Three Workouts

Below are three workouts – that can be done at home, at the gym, or outside – to help you incorporate squats into your weekly routine. They require minimal equipment and only about twelve to 45 minutes of your time, depending on which one you choose.

Warm Up:

• 100 Jumping Jacks
• 5 Sun Salutations
• 10 Squats
• 1-Minute Forearm Plank Hold
• 10 Squats
• 5 Sun Salutations
• 100 Jumping Jacks

Workout #1

For Time:

• 50-40-30-20-10 Squat / Sit Up

Do 50 squats, then 50 sit up, then 40 squats, 40 sit ups, etc.

Workout #2

12-Minute AMRAP (as many rounds as possible):

• 12 goblet squats (with weight)
• 30-second plank hold
• 12 back-stepping lunge

To do the goblet squat: Choose a kettlebell or dumbbell weight that is on the lighter side. Hold the weight like a goblet and keep it close to your chest.

Workout #3

3-Mile Run:

• Run 1 Mile – 80% Effort
• Run 1 Mile – Every minute do 10 squats
• Run 1 Mile – 70% Effort

More Like This:

• Increase Strength by Integrating Yoga: 10 Essential Postures for Strength Athletes
• Why Do Athletes Need Yoga?
• Yoga for Strength Athletes: Triangle and Side Angle Poses
• New on Breaking Muscle Today

Photo 1 courtesy of Shutterstock.

Photos 2 and 3 courtesy of Stephanie Ring.

The post Strength Training for Yogis: How Squats Can Help Your Yoga appeared first on Breaking Muscle.

When I became a yoga teacher, this situation became perplexing and kind of embarrassing, to be honest. How could I be helping others find freedom in their bodies and still be experiencing this pain in mine?

Poor posture can lead to chronic neck and shoulder pain, even if you practice yoga frequently.

This question prompted my personal inquiry into new ways of practicing. What I discovered is that I had adjusted my posture from the outside so it looked better, but there was still much inner work to be done.

There are a few specific things that contributed to my freedom from the pain I was experiencing. I’m going to share these simple (though not easy) insights in the hopes that others will find liberation, too.

Common Cues

The body conforms to what we do most. The activities of modern life have us sitting in front of steering wheels and computers, as well as bowing before other handheld gadgets for countless hours every day. These actions promote poor posture, especially in the thoracic and cervical spine. This poor posture leads to pain in those and other areas and even headaches.

“The spine is designed to help us stay upright and move through gravity with the least amount of effort and impact on our bodies.”

A few of the main alignment cues I was taught in yoga teacher training and hear perpetuated in classes are: draw your shoulder blades together, draw your shoulder blades down, and widen your collarbones. Some teachers go so far as to say, “Pretend you’re squeezing a pencil between your shoulder blades.” Yikes!

Taken out of context, following these instructions can interfere with the spine’s natural curves, which are designed to bear weight and keep the body tension free. To understand this let’s look at how the spine is shaped. The four distinct sections of the spine are:

1. Cervical (or neck) – curves in
2. Thoracic (upper/middle back) – curves out
3. Lumbar (lower back) – curves in
4. Sacrococcygeal (sacrum/pelvis) – curves out

The spine is designed to help us stay upright and move through gravity with the least amount of effort and impact on our bodies. Because the dominant pull of gravity is downward, good posture involves lengthening upward through the spine. In addition, attaining and maintaining a healthy spine involves carrying ourselves in a way that does not detract too from the natural curves of the spine.

Because the thoracic spine curves out, instructions like “shoulder blades together and down your back” tend to force the front ribs out and the thoracic spine in. This creates compression in the upper and middle back and interferes with the ability to lengthen the spine up. Most yoga practitioners and others have the misconception that moving the rib cage forward lengthens the spine. There can be no comprehension of how to actually lengthen the upper middle back areas as long as forward is being mistaken for up.

“Because the thoracic spine curves out, instructions like ‘shoulder blades together and down your back’ tend to force the front ribs out and the thoracic spine in.”

Furthermore, this creates a lot of tension in the thoracic spine and causes the lower back to over mobilize (remember, it’s all connected). And the tight muscles in the thoracic spine restrict circulation in the body. Considering that the upper and middle back house the heart and lungs, the value of this awareness goes beyond aesthetics or getting rid of shoulder pain. The ability to allow space in that area is vital for our overall health and well-being.

Some teachers go so far as to say, “Pretend you’re squeezing a pencil between your shoulder blades.” Yikes!

Effects on the Head

Pushing the thoracic spine in and down also often causes the head to move forward, putting extra pressure on the cervical spine. The average head weighs five to eleven pounds. The cervical vertebrae are small and are not meant to carry a lot of weight. The head, therefore, is meant to bobble. I actually use the image of a bobble-head doll to help students find the proper way to carry their heads.

“The jaw, neck, and throat tend to be the first place tension appears in response to any stress trigger, such as fear, anxiety, annoyance, worry, hurry, etc.”

Jutting the chin too far forward also puts the neck out of alignment. This can happen even if the upper and middle back are in good form. The jaw, neck, and throat tend to be the first place tension appears in response to any stress trigger, such as fear, anxiety, annoyance, worry, hurry, etc. So it’s important to do regular check-ins throughout the day to bring this area back into alignment.

Create New Habits

So how do we find more resourceful ways to inhabit our bodies in relation to these patterns? I’m going to share a few simple things you can start doing today. Keep in mind these actions may not be easy, especially at first. In undoing well-worn patterns, it takes repeated correction to create a new habit. So we must be consistent and persistent, but it’s worth it – I promise!

1. Bring the front ribs down and back and lift the back ribs up.

It may feel like you’re rounding your back, but you won’t be unless you overdo it. You will simultaneously feel your lower back and tailbone area lengthen downward. This is counterintuitive for most of us. It is even difficult for many long-time yoga practitioners. To explore this:

1. Lie on your back on a firm surface like the floor.
2. Stretch your arms over your head and feel which areas of your back are touching the floor. Chances are your middle back is arching away from the floor.
3. Now bring your bottom front ribs down and your navel up. Feel how that allows your middle back to connect more fully with the floor. You’ll notice if you take this action too far your upper back will begin to round so stop before that happens.
4. Once you’ve found this on the floor try it in a seated and then standing position.

2. Widen the shoulder blades.

In yoga terms, the idea of opening the chest is often communicated as “widen the collarbones.” To accomplish this, most of us squeeze the shoulder blades together. Instead, what I find helpful is to start with the shoulder blades and imagine them widening apart rather than moving together. As I do this, the chest may begin to round. It’s at that point that I start to widen the chest. These two actions done simultaneously create a balanced sense of space in the chest and upper back.

3. Chin down, ears back.

Think bobble-head doll. How to do this:

1. Stand with your back against a wall.
2. Find the actions we established above in the thoracic spine and feel the effect those have on your neck and head.
3. Bring the chin down slightly and imagine the ears moving back in space.
4. Begin to climb the back of your head up the wall. This is a subtle movement and the range of motion will be small. The important thing is that you feel a lengthening up through the back of the neck (cervical spine).

4. Breathe slower, deeper, longer breaths.

Once you’ve established the alignment in your whole spine per the exercises above, you can bring your breath into the equation. Choose the position in which you feel most supported – either lying on the floor or standing against a wall.

Try inhaling through the nose to a count of three or more. Specifically, feel the inhale in the upper body allowing the front, back, and side ribs to expand. The shoulder blades will also lift away from the back. Exhale through the nose for three counts or more with a focus on drawing the navel back as the spine lengthens and maintaining some of that space you created in the upper back and chest with the inhale.

Practice standing against a wall to bring your spine, including the neck, into alignment while incorporating the breath described above at least once a day for five minutes. You can use what you learn in this practice to bring awareness to your body throughout the day. Notice what’s happening when you’re driving, typing, or texting. Notice how this new awareness alleviates acute and chronic pain in the shoulders and neck, and even a cessation of headaches.

Be Persistent

Remember, if you’re training for a marathon or studying for a big exam, you don’t give up at the first sign of disinterest or resistance. Think of this work too as a disciplined training. You’re learning to experience all the space and freedom available to you within your body. At first this make take a lot of effort and you may encounter resistance, but if you persist, the physical, mental, and emotional benefits will be undeniable.

More Like This:

• 3 Quick and Simple Ways to Relieve Neck Pain and Stiffness
• Downward Dog at the Wall: Releasing Neck Tension
• 5 Simple Exercises to Eliminate Neck Pain
• New on Breaking Muscle Today

Photos 1 and 2 courtesy of Shutterstock.

Photos 3 and 4 courtesy of Alison Bristow-Wilburn.

The post Alignment Tips to Free Your Neck and Shoulders From Chronic Pain appeared first on Breaking Muscle.

This was pretty cool, so I took some mental notes and began examining the details of the experience. Here’s where I discovered yoga in my running, and how you might try incorporating it, as well.

Steady, Even Breath

First of all, I’m breathing in a specific way. The breath is even. In Sanskrit this is called sama vritti, which translates as “equal breath” because the inhale and exhale match in length and intensity. This type of pranayama (conscious breathing) relieves stress, quiets the mind, and encourages deeper concentration.

“I’m mindful to control the transition between the inhale and exhale so the sound is soft. I find this calms my whole nervous system.”

When running, our tendency is to push out the exhale, which takes up excess energy. I’m mindful to control the transition between the inhale and exhale so the sound is soft. I find this calms my whole nervous system. I inhale as slowly as I can through my nose and then exhale as slowly as I can through the mouth. (This is a variation to the yogic breathing that is done in and out through the nose.)

Mountain Pose

With my breath steady, I can focus on more sophisticated actions within my body, such as how the weight is landing on my feet. I use tadasana (mountain pose) awareness to balance the weight between the base of my big toe and pinky toe on each foot. This keeps me from pronation (too much weight on the inner foot) or supination (too much weight on the outer foot).

I also track my knees over the second and third toe area of my foot so the hip, knee, and ankle stay in optimal alignment reducing stress on the joints. Any turning in or out of the knee affects the hips and pelvis, causing muscle tightening that leads to increasing strain in proportion to distance.

Tadasana, or mountain pose, fosters good alignment while running.

In addition, I find the following actions connect when I’m running to give me greater access to my lower abdominal muscles and more length through the spine:

• A slight internal rotation of the thighbones in the hip sockets (turning the thighs out compresses the sacrum and lumbar spine areas)
• Drawing the navel up, and drawing the bottom front ribs down (in essence shortening the space between the bottom front ribs and the navel)

These actions combined engage the lower abdominals and allow me to lengthen upward from the lowest point of my spine without muscular effort. It also keeps my lower back spacious.

Just be mindful when you try this that the internal rotation of the thighs doesn’t cause your knees to go out of alignment. You’ll find you can turn the thighbones in and rotate the knees slightly out to correct any over compensation.

Chest and Shoulders

Another thing I’ve struggled with over the years is over rounding the shoulders and pitching forward with the chest. The head is heavy so this can really drag you down when running. I used to correct this with musculature effort. Now, with the breathing I described earlier, I let my breath do all the work.

“When I inhale, the chest automatically lifts and the collarbone area widens. On the exhale, I keep my chest open and the shoulder blades naturally soften down.”

When I inhale, the chest automatically lifts and the collarbone area widens. On the exhale, I keep my chest open and the shoulder blades naturally soften down. It feels amazing, and all the energy that used to go into keeping my chest lifted is now available for running. I also add a little nodding down of the chin to keep the back of the neck (cervical spine) long.

Gyan Mudra

Now, to the hands. I incorporate a mudra (energy seal) called gyan mudra. It’s formed by placing the tip of the thumb and the tip of the index finger together. In the traditional gesture, the remaining three fingers are extended. But for the purpose of running I keep the fingers curled. So my hands are in a soft fist with the tip of the thumb and index fingers together. If you’re worried about looking silly, no need – it’s barely noticeable.

Use gyan mudra while running to circulate energy and help maintain focus.

This mudra, with the thumb and index fingers forming a circle, helps to keep our energy more internal. In essence, it recirculates our energy without letting it spill out. In the yoga philosophy, the thumb represents supreme reality (Brahman). The index finger represents individual identity (jiva). With this in mind, I derive additional energy and endurance by imagining I’m connected to something greater than myself. It’s exhilarating.

And if this explanation doesn’t resonate with your beliefs, then just think of this mudra as a way to induce the infamous runner’s high. I find that it really does.

Don’t Forget the Eyes

Now for the eyes, the gaze or drishti. As much as possible, I try not to waste energy by looking from side to side (unless I need to for safety reasons). I keep my gaze straight ahead. I focus on softening my eye muscles so there’s no strain. Remembering that any energy I use for extraneous things takes away from my energy reserve for the task at hand. In this case, running. This type of gaze also calms the mind and sends a signal to the nervous system that everything is okay. This alleviates any residue of anxiety, which again depletes my energy level.

Mental Energy

Finally, I watch my mind. Not just the thoughts occurring, but the energetic tone or vibration of my mind. I’ve found that mental states we would consider negative deplete my energy, while states considered positive increase my energy level. With any thoughts that cause emotions such as anger, fear, or worry, I immediately notice more fatigue and/or stiffness in my body. With thoughts that induce joy, inspiration, or gratitude, I feel a surge of energy and a spring in my step.

Perfect Partners

Several years ago, if anyone asked me if you could practice yoga while running, I probably would have laughed and said, “No way.” Back then I thought of yoga more as poses. But as my understanding of yoga expands, I realize more and more that I’m practicing yoga all the time in more subtle ways.

Yoga and running are the perfect partners. Running gives me the opportunity to refine my practice and take it off the mat. And the mindfulness and balance that yoga brings to running allows me to enjoy my running to the fullest while avoiding many of the downsides often associated with it.

With yoga at the helm, running becomes steady and easeful – the perfect asana (yoga pose), which according to the yoga sutras, is “a steady, comfortable posture.” (sutra 2.46)

Further Reading:

• 25 Yoga Poses That Will Make You a Better Runner
• Yoga Is for All Athletes: Start Your Yoga Practice Today
• Post Run Yoga Flow for Flexibility and Strength
• New on Breaking Muscle Today

Photos courtesy of Shutterstock.

The post How to Practice Yoga While You’re Running appeared first on Breaking Muscle.

How it works is surprisingly simple. States of joy and relaxation induce hormonal releases in the body that counter the hormones caused by stress. This is important in light of recent findings by Centers for Disease Control and Prevention stating that 90% of doctor visits are stress related. That’s not a typo. 90%.

So, it’s vital to our health that we learn how to transcend stress and tap into our body’s natural reserves of joy and relaxation. One simple way to achieve this combination of health and happiness is the practice of yoga. Ask almost any yoga enthusiast, and he or she will probably tell you that joy and relaxation are two of the main byproducts of the practice. I like to think of it as the santosha-savasana effect.

Santosha

Santosha means contentment and it is one of five qualities that make up the second limb of the yogic path (called niyama). Santosha is the ability to find satisfaction with the way things are regardless of outer circumstances. Try on this concept for a day (even an hour) and it becomes apparent that it’s easier said than done. But it is possible through practice.

On our yoga mats, we can find the joy-inducing power of santosha by relating to our bodies and the yoga poses in a reverent way, appreciating what we can do instead of lamenting over what we cannot. When we remember to add a simple smile in a pose that we vehemently dislike, we notice it suddenly becomes easier, showing us firsthand the power of contentment. We might even use the word santosha as a verbal or mental mantra to invoke the energy of satisfaction.

As we flex our mental muscle for santosha on the mat, it invariably follows us off the mat. It becomes natural to smile during a difficult time or to look for the simple joy in less than ideal circumstances. Instead of complaining over the fact you’re stuck in traffic on a busy freeway (a regular occurrence for us southern Californians), you may find yourself appreciating a beautiful piece of music on the radio, relishing in the stillness that allows you take some deep conscious breaths, or rolling down the window to feel the breeze in your hair.

“On our yoga mats, we can find the joy-inducing power of santosha by relating to our bodies and the yoga poses in a reverent way, appreciating what we can do instead of lamenting over what we cannot.”

One translation of the Yoga Sutra verse pertaining to santosha reads, “When at peace and content with oneself and others, supreme joy is celebrated.” (Sutra 2.42) And that brings us to the science. The hormone DHEA, known as the feel-good or life force hormone, is produced in the adrenal glands. It’s the precursor to other important hormones such as estrogen, progesterone, and testosterone. DHEA supports the immune system, aids tissue repair, improves sleep, and counters stress hormones.

And guess what? Research shows one of the best natural ways to increase our DHEA levels is to create more joy in our hearts and lives. So the daily practice of santosha is not only good for our mental and emotional well-being, but it’s good for our physical well-being, too.

Savasana

Now let’s consider relaxation. The pose most closely associated with relaxing for the majority of yoga practitioners is savasana (corpse pose). The final posture in most yoga classes where we lie flat on our backs, legs extended, palms turned upward, eyes closed.

I’ve come to think of this position as a full-bodied mudra (seal) that imprints the energy of surrender, receptivity, and letting go into our psyche. It’s what allows us to integrate the neuromuscular changes that our yoga practice has induced. It also decreases heart rate, blood pressure, muscle tension, and anxiety. I find I can bring about this shift in my body and mind at any point during the day simply by visualizing myself in savasana.

“I’ve come to think of this position as a full-bodied mudra (seal) that imprints the energy of surrender, receptivity, and letting go into our psyche.”

All of these same physiological responses were confirmed to be part of an overall “relaxation response” by Harvard physician Dr. Herbert Benson in the late 1960s. His findings were published in his 1975 book, The Relaxation Response. He coined the phrase because it countered the “fight or flight” term used for the stress response that had been discovered sixty years earlier by famous physiologist Walter B. Cannon.

Cannon’s work revealed that every time we’re faced with a stressful situation, our bodies release hormones (adrenaline and noradrenaline) that increase our heart rate, breathing rate, metabolic rate, blood pressure, and blood flow to the muscles gearing us up to fight or flee. But Dr. Benson’s study found that just as stress can be induced in the body, so can relaxation. Inducing this relaxation response prevents and compensates for frequent nervous reactions by decreasing heart rate, breathing rate, metabolic rate, and blood pressure.

For decades, Dr. Benson continued amassing a body of clinical proof that supported and elaborated on his initial findings. Ultimately, the way to elicit the relaxation response was narrowed to two steps:

1. Repetition of a word, sound, phrase, prayer, or muscular activity.
2. Passively disregarding everyday thoughts that inevitably come to mind and returning to your repetition.

Doing this for ten to twenty minutes has been proven to bring about what Benson called the relaxation response.

Putting Them Together

The cool thing is that these two practices of finding satisfaction and inducing relaxation can be done anywhere and at any time. You don’t have to be in savasana. If in public, you can make a quiet humming sound or repeat your chosen word or prayer mentally. When your mind starts to chatter, you simply say, “Oh well,” and go back to the object of your focus until you feel your mind and body come to a place of equilibrium.

“More and more the practice of yoga becomes internal. It’s something we can do anywhere, anytime, throughout our day.”

As Dr. Lissa Rankin, founder of the Whole Health Medicine Institute, put it, “The key is to remember that how our minds feel as we go about our day – how relaxed, happy, and fulfilled we are – gets translated into the physiology of the body.” So while we may not immediately feel the effects of anxiety and stress as we would a bee sting or stubbing our toe, the effects are nonetheless there.

At any point throughout our day we can check in with our emotional and mental state, knowing that even though we may not feel it physically, it is being manifested in the physiology of our body. Then if our state is not one of joy or relaxation, we can call upon things like santosha and savasana to bring us into equilibrium and balance.

You don’t need a yoga mat to turn the corners of your mouth up or to take a deep breath. Nor must you be lying on your back in a yoga class to find savasana consciousness. More and more the practice of yoga becomes internal. It’s something we can do anywhere, anytime, throughout our day.

A New Normal

Now that you know the scientific healing power of joy and relaxation, each time you find these states within yourself you can celebrate that you are cultivating health – not only mentally and emotionally, but physically, too.

As each individual takes responsibility for countering stress, the collective trend will shift, and we will see a dramatic reduction in the toll that stress is taking on our health. We can be part of bringing about a change where well-being is the new norm.

You’ll Also Enjoy:

• Savasana Isn’t Just for Dead People
• A Little Laughter Goes a Long Way: Yoga Pose for Joy
• How to Turn Stress Into a Strength
• New on Breaking Muscle Today

References:

1. Nischala Joy Devi, The Secret Power of Yoga. New York: Three Rivers Press, 2007.

2. Patanjali, Yoga Sutras of Patanjali. Translated by Mukunda Stiles. Boston: Weiser, 2002.

3. Lissa Rankin, MD, Mind Over Medicine: Scientific Proof That You Can Heal Yourself, United States: Hay House, 2013.

4. Herbert Benson, MD with Miriam Z. Klipper, The Relaxation Response, New York: Harpertorch, 1975.

5. “A Hormone That Stimulates Fat Loss and Improves Mood and Energy Levels?” Eat, Heal, Love Blog. November 21, 2013.

Photos courtesy of Shutterstock.

The post The Health-Promoting Power of Joy (And How to Obtain It) appeared first on Breaking Muscle.

One way to start looking at why the outcomes are different is to look at how the activities are different. Yoga is different than most exercise programs in a number of ways: intensity, breath, heart rate, relaxation, and more. But the one I want to focus on is inversion.

Get Upside Down

How much time have you spent upside down today? Unless you have an inversion table or are a fan of silks or gymnastics, the answer is probably close to zero. The body is not used to being upside down. In fact, it has very smartly built in some righting reflexes that help us to maintain an upright position when we find ourselves turned around.

“I firmly believe that being upside down or just being not quite right-side-up has a ton of benefit.”

Outside of my yoga practice, the only time I find myself upside down is when I look for my cat under the bed or tie my shoes. But inside my yoga practice is a whole other matter, fraught with lots of irregular situations with gravity.

The Risks of Inverting

Let’s address the elephant before we put our heads down and legs up. Going upside down can be very risky and it doesn’t have to be. When I say inversion, think about forward bends, downward dog, legs up the wall, and so on. Let’s leave head- and shoulderstand out in the cold for a bit and talk about the good stuff without the bad.

That said, let’s also make a pact now and get on the same foot. Promise me that if your face feels full, tight, and swollen when you’re upside down, you’ll stop. Deal? Deal.

I’m not trying to scare you. Quite the contrary, I firmly believe that being upside down or just being not quite right-side-up has a ton of benefit. But somehow this benefit has become all (full headstand) or nothing (child’s pose), which is the scary part. Truth is that almost everyone can reap the rewards of inversion with minimal risk. Let’s take a look at five things you stand to gain.

1. A Heartbreak

Not the ouchy kind but a literal staycation for your heart. Don’t take my word for it – try it. Stand up for a few minutes and then take your pulse for fifteen seconds using a timer. Then sit for a while and do the same. Then repeat this lying down and lastly lying down with your legs propped. Notice anything?

“Promise me that if your face feels full, tight, and swollen when you’re upside down, you’ll stop. Deal? Deal.”

When you are on your back your heart doesn’t have to work so hard against gravity to get blood to the brain. When you have your feet elevated, gravity is assisting the return of blood flow to the heart; therefore, it gets to beat slower. This is why kicking your feet up is a great way to slow down. Even people with high blood pressure can do this on the couch or with their head propped up.

2. Aids Venous Return

The pressure generated by the pumping of the heart and squeezing of the arteries is largely responsible for pushing blood through the veins and back to the heart. The veins have valves, kind of like double doors, that prevent back-flow.

“Allowing the legs to be less upright allows the blood to flow out of the veins without risk of back-flow or obstruction. This is especially important for people who stand all day.”

However, as we age and spend more time standing or cutting off flow (my memaw always told us not to swing our legs and sit on the pickup tailgate) we damage these doors. Allowing the legs to be less upright allows the blood to flow out of the veins without risk of back-flow or obstruction. This is especially important for people who stand all day.

3. Boosts Mood

Being upside down feels funny – like “haha” funny. Think about kids. It’s not weird to see an adult hold their two-year-old upside down and watch him or her giggle. It is a game changer.

In yoga, we talk about how inversion shifts perspective, and in research, we observe that practices that alter body position (even leaning to the side) outside of the norm are more effective in altering mood. Again, downward dog can do this or legs up the chair can do this. It doesn’t have to be the full monty.

4. Improves Immune Function

Aside from redirecting and streamlining blood flow, being upside down also aids in the flow of lymphatic fluid. Lymph is interstitial fluid containing lots of white blood cells. When we have excess lymphatic fluid, we experience swelling, especially in the extremities. Staying active aids in the movement of this fluid through the lymphatic system and back to the heart so it can reenter the bloodstream.

“During the process of returning this fluid, the lymph nodes assess the lymph and plan to fight any suspected infection. Keeping this system functioning optimally keeps us healthier overall.”

But sometimes activity isn’t enough or it is all one-sided in respect to gravity. Inversion aids in lymphatic flow and function. During the process of returning this fluid, the lymph nodes assess the lymph and plan to fight any suspected infection. Keeping this system functioning optimally keeps us healthier overall.

5. Makes You an Elephant

Well, not literally. Some people say inversions make you smarter, but I’d argue they help you remember more. Memory loss is largely age-related and stress-related, but it is also related to reduced blood flow to the brain. No doubt the brain demands a consistent flow of blood for survival, but occasionally increasing that flow can be a boon to our own personal super computers. Inversions (even really small ones) can keep us clear.

Start Small, But Do Start

So, think about it and give inversion a try in small doses. Downward dog is a great place to start as the legs are not fully inverted and the pose is active; therefore, blood pressure is more readily managed. It can take a while for the blood pressure to adapt to inverting, and when you take a week off from your practice, it can take a bit to get readjusted – so be patient.

Also, consider simply putting your feet up. Lay on the floor with a pillow under your head (yes!) and another one under your hips. Then put your calves on a chair. The legs don’t need to be straight. Start with a small session, maybe three to four minutes, and see how you feel.

And don’t forget our deal (if you forgot it already, review paragraph three).

You’ll Also Enjoy:

• How Arm Balances Can Cure Your Fear of Being Upside Down
• My 4-Week Program for Achieving Handstand Happiness
• Your Yoga Crystal Ball: Stop Injuries Before They Happen
• New on Breaking Muscle Today

Photos courtesy of Shutterstock.

The post Put Your Feet Up: 5 Reasons You Should Do Inversions appeared first on Breaking Muscle.

Just as in other areas of fitness, small changes make a big difference in yoga. I wanted to share some of these little tweaks I’ve discovered during my training to help you get the most out of your asana practice.

1. Take a Wider Stance to Create More Space

I have a tendency to overestimate the amount of space I’m taking up on my mat. For example, when I started my yoga teacher training, my downward dog looked kind of like this:

According to anatomy expert Leslie Kaminoff’s book, Yoga Anatomy, the spinal action in downward dog is “to calibrate concentric and eccentric contractions to maintain neutral alignment of spine.” One way to do that is to create more space between your hands and your legs.

Making this small adjustment helps me pull my ribs down, engage the core, and take some of the weight out of my hands. The new pose looks (and feels) quite different:

2. Use Props for Better Alignment

Before my teacher training, I hated using props. Part of that was out of laziness and lack of knowledge. But I will confess, I also thought I was just too good for them. How wrong I was.

Sometimes in yoga it’s easy to get caught up in the superficial details, like whether your heels reach the floor during downward dog or if you can touch your toes during a forward fold. For me in the case of triangle, it used to be putting my hand on the ground. But the space and opening you get when you use a block for extra support is well worth the trade-off.

Here’s what my triangle looks like without a block:

And here’s what it looks like when I let go of reaching the floor and use a prop. As you can see by comparing the two white triangles, the amount of space between my left side and front leg is much larger when I use the block. This extra space allows for optimal alignment of the spine and provides more space to breathe by creating length in the side body.

As noted in the book, A Chair for Yoga, using props in your yoga practice has the following benefits:

• Perform asanas which are difficult to perform independently
• Achieve and maintain correct alignment during the practice
• Stay longer and relax in challenging asanas, in order to attain their full benefit
• Study and investigate the asanas in greater depth

Props don’t necessarily make yoga easier. They just allow you to have a different – and often, better – experience of each pose.

3. Unlock Your Knees and Protect Your Joints

Unlocking my knees during yoga is probably the biggest change I’ve made since the training began. Locking your joints puts them under a large amount of stress, and some people may hyperextend their knees and overstretch. Since I’ve stopped locking my knees during yoga, I’ve had no knee pain, which was not the case before.

Here’s what my forward bend looks like with locked knees:

Instead of locking your knees, try putting a slight microbend to facilitate a safer stretch. You might notice it’s harder to remain in poses for a long time when you unlock your knees. That’s because your legs are more active when the knees are unlocked. When you lock your knees, you can keep your legs straight without working too hard. A microbend keeps the knees in a more dynamic and active state.

Experiment Is Key

There is much more room for play and spontaneity in yoga than I realized before. Changing things up can be more beneficial than doing the same movements over and over again, as renowned yoga teacher T.K.V. Desikachar explains in his book, The Heart of Yoga:

Varying the asanas renews attention and opens our senses to new experiences…If we do not work with variations and instead repeat the same postures over and over again, we lose this opportunity for new experiences.

As with any experiment, yoga gives us a chance to grow in knowledge. Have fun with your yoga practice and challenge yourself to try new things. I guarantee you will come away feeling like you got more benefit than you would doing the same thing over and over again.

What are some small adjustments that have made big differences in your yoga practice? Share in the comments below.

Further Reading:

• Balance: The Missing Link in Your Yoga Practice
• Reimagining a Pain-Free and Productive Chaturanga
• How to Maintain Yoga’s Lineage in Modern Times
• The Latest on Breaking Muscle Today

Nicole Crawford is currently completing her Yoga Alliance RYT 200 training. Read her journals to learn what yoga teacher training is like and to see what she is learning along the way.

The post An Asana Evolution: 3 Simple Ways to Improve Your Yoga appeared first on Breaking Muscle.

And, like most things when we’re certain, change is slow to come by. However, in this case, change might be just the thing needed to keep chaturanga pain free and productive.

The Sheer-Will Chaturanga

The funny thing about chaturanga is that it’s a pose that’s typically a product of initial habits and related strength – not a product of thoughtful precision. Many people are not in the business of regularly supporting their body weight with their arms when they participate in their first flow class. Therefore, first-time four-limbed staff poses are often the result of sheer will mixed with overuse of the upper traps and reliance on the connective tissue capsule of the rotator cuff.

“Many people are not in the business of regularly supporting their body weight with their arms when they participate in their first flow class.”

As we practice, we grow stronger and more able to hold ourselves aloft, but the kicker is that the process is developmental. Initial strength gains in chaturanga are often ones that support the movement pattern we first used to manage the pose in our early days of flow-based yoga, those sheer-will days. And typically, these early patterns are not sustainable.

My chaturanga.

Take a Step Back

Usually, we don’t approach the pose step by step, slowly adding weight. Instead, we go at it all or none. I notice that when I use that philosophy with anything, I often run into a spot where I have to go backward and make a few changes in order to move on or make improvements (like the time I starting marketing a business on the radio before I had the business running).

Let’s consider how to take that step back so we can move forward in the practice of chaturanga:

1. Challenge your perception and internal rules of the pose
2. Change your relationship with gravity
3. Increase the weight slowly

Your idea of what chaturanga is or isn’t, what it’s supposed to look like or not, and who taught you how to do it are among many of the semiconscious contributors to your view of the pose. Two common mental pictures of this pose come from the shoulder blades. We are directed to make the shoulder blades move both in and out. But these are two opposite things, so when you hear something like this in yoga, it is time to employ your imagination and a healthy dose of common sense.

Use Your Imagination

Common sense tells us the shoulder blades cannot do both things, so something is fishy. Imagination helps us to solve the mystery. See for yourself. Stand up tall with your arms by your sides. Bend the elbows so the forearms are parallel to the floor, with palms facing each other. Right now you are making the shape of chaturanga in the air, save your hands. Imagine carrying something heavy in your hands. I like to imagine I’m carrying firewood and that I’m camping. You might not like camping, so imagine something else.

“Remember the cues to any pose are just that – guideposts to help you along the way, and nothing more. The real work is in your body.”

Think we are moving further from the answer by going camping? We aren’t. Imagine the wood is quite heavy, nearly half your weight. See what it feels like to roll your shoulders forward and move the shoulder blades apart as you imagine the weight. To me, this irritates my mid back. You might be different. Then, see what it feels like to roll your shoulders back as if making the shoulder blades kiss and then imagine the weight. Ouch, that is strong in the lower back. Now, find the place you can carry the wood and you feel strong and stable. We’re on to something.

Okay, so notice the spot that felt the best. Was it what you thought? Is it where you normally go in the shoulders? Challenge a few other beliefs this way. Don’t just take my word for it. Try this air chaturanga with a few other commonly taught ideas. How does it feel if you press the shoulders down the back? Lift ‘em up towards the ears? In between? How about the elbows, how does it feel if you hug ‘em in, let ‘em fly out, or keep ‘em in between? Imagine your felt answers are more than just your imagination.

Add Some Weight

Now add some weight. The key is only to add a little, this way you get feedback from the shoulders without the risks of full chaturanga. Start with a wall. Stand a few feet away, add a slight bend to your elbows (to protect the wrists in this position), and place your hands on the wall. Lift the heels a small amount to engage the legs. Now try out your answers from the previous exercise. An important thing to remember about chaturanga is that it is a staff. The trunk and spine stay in a fixed position while the elbows bend.

Consider the same activity but on your back. Lie down on your back with bent knees and feet flat. Bring the arms to a chaturanga postion and place a bolster or light stiff object across the hands. Practice straightening the arms and bending the elbows and notice how much of the shoulder needs to stay on the floor and how much can lift. To make it more like the real thing, lift your feet, with your thighs perpendicular to the floor so that you feel your core.

Left: Supine chaturanga with legs extended; Right: With feet lifted to activate the core

When the previous exercises feel good and you have a sense of what makes sense, increase the weight by placing your hands on a table or bed frame. Try holding chaturanga here or moving slowly in and out of the pose. Continue this version for a week or so until it feels relatively easy. Then reduce the incline by placing the hands on wooden blocks (foam sags and can create wrist pain) or something similar and repeat the process slowly.

Try holding chaturanga at an incline or moving slowly in and out of the pose.

A Mini Practice

Once you’ve given your chaturanga a makeover from the top down, bring it into your practice as a practice and not as a flowing flyby. Try this pattern: kneeling plank to a small chaturanga to half child’s pose and back to kneeling plank. Consider holding the pose for a breath.

Keep your senses turned all the way up as you practice. If you aren’t getting stronger, you might be “shelving yourself” by using your arms as a shelf or moving too quickly. If you experience headaches, pain in the front of the shoulder or outer elbow, or tight upper traps, take a step back to the beginning of the process.

Your Body Has the Answers

Think you’re imagining new things you haven’t been directly told? You are. It’s a good place to be. Remember the cues to any pose are just that – guideposts to help you along the way, and nothing more. The real work is in your body. The real answers are there.

Keeping your mind in open, honest communication with your body is key. Honoring that link more often might lessen our chaturanga opposition and increase individual understanding. I mean, all said and done, we could argue that this yoga stuff is all about union in the first place, right?

You’ll Also Enjoy:

• The Sun Salutation: It’s Not Just a Warm Up
• Posture Perfect: Why It’s Okay to Be Different In Yoga
• Feet Are Our Foundation: 5 Ways to Strengthen Them
• What’s New On Breaking Muscle Today

The post Reimagining a Pain-Free and Productive Chaturanga appeared first on Breaking Muscle.

For a long time I was one of those people who avoided handstands in yoga and CrossFit. So when I read the words “Arm Balances” on the syllabus for my yoga teacher training weekend, I was not excited.

Mayurasana, Peacock Pose. I wish this was me, but it is not. I’m working on it.

What Are Arm Balances?

Fortunately for me, not all arm-supported yoga poses are inversions. Here are a few examples of yoga arm supported poses and arm balances that don’t involve being totally upside down:

Arm Supported Poses:

• Upward-Facing Dog
• Four-Limbed Stick Pose
• Upward Bow Pose
• Side Plank Pose
• Four-Footed Table Top Pose
• Upward Plank Pose

These poses are more my speed. That’s me doing Four-Footed Table Top (left), and Four-Limbed Stick Pose (right)

Arm Balances:

• Crow Pose
• Side Crow Pose
• Eight-Angle Pose
• Mayurasana

That’s me getting the hang of being (almost) upside down. Left: Crow; Right: Side Crow.

I need to work on getting my knees up higher on my arms.

Anatomy of Arm Support

I realized while reading about arm balances that maybe my fear of handstands isn’t just about being upside down, but also about not feeling confident on my hands. From an anatomical perspective, balancing on your hands is an impressive and difficult feat. In his book, Yoga Anatomy, anatomy expert Leslie Kaminoff provides a fascinating explanation of how arm balances differ from our usual habit of balancing on our feet:

In the foot, the heavy, dense tarsal bones comprise half the length of its structure. Adding to this the weight-bearing function of the metatarsals, it can be said that four fifths of the foot’s structure is dedicated to weight bearing…

These proportions are completely reversed in the hand, where half the length of the structure is composed of the highly mobile phalangeal (finger) bones. The hand’s metacarpals are also very mobile (compared to the metatarsals), whereas the relatively immobile carpals (wrist bones) comprise only one fifth of the hand. This means that even if you effectively recruit the metacarpals in arm support, you still have only half the length of the hand structured for weight bearing.

When you use the upper limbs in weight-bearing poses, you have to take into account the fact that they are at a structural disadvantage and take extra care in preparation and execution.

Preparation

The most important thing I learned during my training weekend was how to properly prepare for arm balances. My teacher, Libby Cox, did an excellent job of warming us up before attempting forearmstands and handstands.

These three tips she shared will be helpful for anyone doing arm balances and inversions in their yoga practices or workouts:

1. Prepare the hands, wrists, and shoulders. These areas will bear most of the burden during arm balances and inversions. Warm up the wrists by rolling them out and practice simple poses that use the hands as a base, like plank. You can also practice keeping your arms strong and active while lying on your back in a reclined crow pose.
2. Warm up the core. In addition to working the rectus abdominis and transverse abdominis, Libby frequently cued us to lengthen through the obliques and squeeze the inner thighs together to fire the core and create stability in the back muscles.
3. Don’t forget the legs. I had never considered how much of a part the legs play in inversions. Libby pointed out the need for warming up the hamstrings with forward bends. In yoga, when you move into many of the arm balances, you move through a standing forward bend. The legs also need to be engaged once you are in the poses, not just hanging out in space.

Shift Your Perspective On Inversions

Since our training, my perspective on inversions and my so-called fear of them has changed. I decided to focus on mastering arm balances before I start with inversions. It’s only been a few weeks, but just by getting used to the feeling of balancing on my hands, I feel more confident when I experiment with inversions.

As Ray Long writes in his book, Yoga Mat Companion 4: Anatomy for Arm Balances and Inversions:

Central to any story is a conflict that must be reconciled or an obstacle that must be overcome. Tension builds, and a crescendo is reached, followed by denouement. A solution must be negotiated. In the best stories, this dynamic evokes a cognitive shift in the audience, a new perspective. Consider this in the context of a pose or practice session. Use the metaphor of narrative structure to deepen the transformative power of yoga.

What is the conflict you face in your training or yoga practice? If, like me, you have apprehension about inversions, try practicing arm-supported poses first.

Or if you’re already confident upside down, use arm balances as a warm up to bring you to the next level. You might be surprised at how your perspective on your own strength and stability changes.

You’ll Also Enjoy:

• Dear Willow: Any Tips on Crow Pose?
• Arm Balancing: Improve Your Strength Through Alignment
• How to Set Fear Aside and Move Forward – In a Yoga Pose and In Life
• What’s New On Breaking Muscle Today

Photo 1 courtesy of Shutterstock.

The post How Arm Balances Can Cure Your Fear of Being Upside Down appeared first on Breaking Muscle.

Over fifty billion dollars a year is spent treating back problems in the United States alone. From painkillers and surgery to the chiropractor, the acupuncturist, and much more – we want freedom from suffering, and rightfully so.

Balance Is Health

Back problems stem from a variety of causes. Some of the most common include anxiety and stress, poor posture, inactivity, or structural (anatomical) issues. Experts agree that a healthy back is a balanced back – one where the three major areas of the spine (cervical, thoracic, and lumbar) are properly aligned and there are equal parts flexibility and strength.

“Experts agree that a healthy back is a balanced back – one where the three major areas of the spine (cervical, thoracic, and lumbar) are properly aligned and there are equal parts flexibility and strength.”

As it turns out, yoga’s main concern is balance. In fact the word “yoga” means union or the balancing of opposites. This explains why more and more people, including medical professionals, are finding the ancient practice of yoga to be a powerful ally in treating and preventing back problems.

Let’s find out how yoga can help you. We’ll look at some simple practices you can begin today to support the health of your back.

Practice Controlled Breathing

Hands down breathing is yoga’s silver bullet. The practice of yoga requires the breath, the body, and the mind to do the same thing at the same time in a conscious way. This integration affects us mentally and physically. Slowing down the breath and breathing more deeply relaxes mental and physical tension. This is helpful for anyone dealing with anxiety or stress-related back problems.

Here’s one of the simplest breathing techniques. It’s called sama vritti. It means “equal breathing.” I recommend you do this seated with some support behind your back. You can sit in a chair or on the floor with your back against a wall. Just make it easy to keep your spine upright so you can focus primarily on your breath.

1. Once you’re situated, close your eyes. Let your lips be closed but not tight.
2. Drop the tongue down to the bottom of your mouth so it’s not tense.
3. Take a smooth three-count inhale through your nose.
4. Now exhale three counts out through the nose. Try to keep your lips closed. This may take some practice, since most of us are more familiar with exhaling through the mouth.

Now you see why it’s called even breathing – because the length of the inhale matches the length of the exhale. If three counts felt easy for you, then try four, five, six, or higher. Just be sure the inhale and exhale match in length and that it’s not a strain at all. Once you find the rhythm that works for you, repeat the cycle about five or six times. When you finish, take a moment to notice how you feel.

“The practice of yoga requires the breath, the body, and the mind to do the same thing at the same time in a conscious way. This integration affects us mentally and physically.”

You can do this any time you feel tension or pain building in your back or in your mind. This kind of balanced breath has an immediate calming effect on the nervous system.

Practice Spinal Flexion and Extension

Another awesome thing about yoga is that it deals with both the flexion and extension of the spine. It expands our spine’s ability to curve forward, as well as backward. This type of movement lubricates the discs between the vertebrae giving them the nutrients they need.

Cat-cow pose (marjaryasana-bitilasana) is a simple way to begin experiencing these actions:

1. Come down onto your hands and knees. Make sure there’s padding under your knees.
2. Place your wrists under your shoulders and your knees under your hips.
3. Spread your fingers a little and make sure your whole hand and the tops of your feet are pressing against the floor.
4. As you inhale, tilt your chest and your tailbone up, like the shape of an upside down rainbow.
5. As you exhale, curl the crown of your head and your tailbone down toward the floor. You’ll be looking under your belly towards your legs.

If doing this feels good and there’s no sharp pain anywhere, then continue for five to ten rounds. Keep the movement and the breath connected. Pause for a few moments after you finish and notice how you feel.

Work the Hamstrings and Piriformis

Two other areas directly related to a healthy back are the hamstrings and piriformis. Most of us have some idea about our hamstrings, but what’s the piriformis? It’s a hip rotator located deep in the gluteals (buttocks) and the sciatic nerve sits right in front of it. When these areas are tight from sitting, fatigue, or repetitive motions like running or other sports, it can contribute to back pain.

Thankfully there’s a yoga pose that targets these areas beautifully – reclining big-toe pose (supta padangusthasana). Have a towel or some other kind of strap handy.

1. Lie down on your back.
2. Bend your left knee and place your left foot down on the floor.
3. Bring your right knee into your chest.
4. Take a towel or strap and place it around the ball of the right foot.
5. Hold each end of the towel with your hands so the towel is cradling the ball of your foot.
6. Begin to extend your leg up toward the ceiling as you flex your foot.
7. Stop at a place where you’re not forcing your leg to straighten.
8. Be sure your shoulders and head are relaxed and remain down on the floor.
9. If this feels good, then you can try sliding your left leg out straight on the floor.
10. Now, take three to five of those equal breaths described earlier.

When you’re done, bend the right knee, remove the towel, and repeat on the left side. After completing both sides, lie with the legs extended straight on the floor for a few moments and notice how you feel.

Ask for Help

Remember that nothing can substitute the trained eye of an experienced yoga teacher. I suggest connecting with a teacher as soon as possible. There are a lot of books and online references that list yoga poses to deal with back ailments. But if you do these without supervision, chances are you will reinforce bad habits that contributed to your back problems in the first place.

“If you’ve been inactive or have limited mobility, start with a gentle or restorative practice. If you are physically active, start with a level 1 or 2 hatha or vinyasa flow class.”

Be sure to choose the right class. If you’ve been inactive or have limited mobility, start with a gentle or restorative practice. If you are physically active, start with a level 1 or 2 hatha or vinyasa flow class.

Finally, the following books are must-reads:

• Yoga Anatomy, by Leslie Kaminoff
• Pain Free, by Pete Egoscue (with Roger Gittines)
• The Psychology of the Body, by Elliot Greene and Barbara Goodrich-Dunn

This verse from the Yoga Sutras gives a glimpse of what the practice of yoga can offer to anyone – especially those struggling with back pain: “The natural comfort and joy of our being is expressed when the body becomes steady (asana).” (sutra 2.46)

The quiet mind and balanced body achieved through the practice of yoga are invaluable for anyone who wants to give his or her back the best care.

You’ll Also Enjoy:

• Heal Your Lower Back Pain With These 5 Yoga Poses
• 6 Steps to Heal Your Low Back Injury
• How to Avoid Injury in Yoga: Every Body Is Different
• What’s New On Breaking Muscle Today

References:

1. Karen P. Barr, MD, “Yoga for Back Problems,” last modified December 12, 2003.

2. Fred Busch, “How Yoga Helps the Back,” last modified January 27, 2004.

3. “How Anxiety Causes Back Pain: And How to Stop It,” Last Modified 2015.

4. “Back Pain Facts and Statistics,” last modified 2015.

5. “Having a Healthy Back,” last modified 1990.

6. Nischala Joy Devi, The Secret Power of Yoga. New York: Three Rivers Press, 2007.

Photos 1, 2, and 4 courtesy of Shutterstock.

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