Sthira Sukha - Standing Postures

Debbie Avani - www.avaniyogaacademy.com

I am

rooted but

I flow

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CONTENTSSthiraSukha.…………………………………………………….…………………………………………………………………………………3

THEFEET

GettingtoknowyourFeet.…………………………………………………………………………………………………………………...4

Posturalhabits..…………………………………………………………………………………………………………...………………………5Heel&Anklemobility……..…………………………………………………………………………………………………………………...6

Medial&LateralStrengthoftheAnkle.………………………………………………………………………………………………...7

FunctionoftheFeet…………………………………………………………………………………………………………………………….9TheBonesoftheFeet……………………………………………………………………………………………………………..………….10

PlantarFascia…………………………………………………………………………………………………………………………………....11

HowtheFeetWork……………………………………………………………………………………………………………………………12TripodEffect……………………………………………………………………………………………………………………………………..16

MuscleGrouping………………………………………………………………………………………………………………………………..19

PracticesfortheFeet…………………………………………………………………………………………………………………………22MiniYogaPractice……………………………………………………………………………………………………………………………..26

FullYogaPractice……………………………………………………………………………………………………………………………...27

PotentialproblemswiththeFeet(plantarfasciitis,fallenarches,bunions)…………………………………………..33TheEnergyBody(Vata,ApanaVayu,MoolaBandha)…………………………………………………………………………..42

Mudrapractices…………………………………………………………………………………………………………………………………48

Emotions/PhysicalsymptomsinrelationtotheFeet&Legs...………………………………………………………..…..49

THELEGS

SthiraSukhaChant……………………………………………………………….....……………………...……………………………..…..56StandingPostures–Effects&KeyActions……………………………………………….....…………………………………..…..57

TheLegColumns………………………………………………………………….....…………………………………………………………61

TheJoints……………………………………………………………….....………………………………………………………..……………...64TheThighMuscles….……………………………………………………………….....………………………………………….………..….69

YogaTherapyforyourKnees………………………………………………….……………………………………………………....…..70

WarriorPostureTips………………………………………………….……………………………………………………....………………74

TrianglePostureTips………….………………………………………………….……………………………………………………....…..79MusclesmoveinPairs!…………………………..……………………………….……………………………………………………....…..82

ProtectingtheKnees…………..………………………………………………….……………………………………………………....…..85

IssuesinourTissues…………..………………………………………………….……………………………………………………....…..88HipInstincts………………………………………………….…………………………………………………………………………..…....….91

BalancingFlexibility&Strength…………………………………………………………………………………………………………..93

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CorrectAlignmentandtheAlchemyofhabits!DoyourecallyourMothersayingtoyou“ifyoukeepmakingthat face itwillstay likethat”!!Welltoacertainextentshewastellingthetruth…….

Habitual patterns of holding the body ormoving in a certainwaywill encourage themusclestoremainorsnapintothatpositionautomaticallyovertime.

Thisisbeyondmusclememoryorbuildingnewcircuitsbetweenneuronsinthebrain.

Themuscletissuebeginstoforminacertainway–whichmakesitevenmoredifficultaftertimetocorrectthehabit

Which is why correct alignment is so important in all postures – way beyond animaginaryanddistorteddepth…

Sthira&SukhaWhenpracticingpersonallyorguidingstudentsalwaysremindyourselfandthemoftheimportanceofahealthyrelationshipbetweenSthira&Sukha!

CultivatingSthirarequiresaconnectiontotheearthbeneathus–asenseofgroundingand rooting. It translates as stable, resolute, changeless. Sthira speaks not only ofchallenge, strength, endurance and fortitude but also vigilance, the ability to payattention, tobepresent. It is theoppositeofagitationandrefers tobothphysicalandmentalstillness:acontrolled,fullyengagedbodyandafocusedmind.

BycultivatingSukhaweincorporatealight,mindfulapproachtothepostures–alwaysmaintaining a sense of ease and equilibrium that is free of force. Sukha translates aspleasurable, joyful, agreeable, easy, comfortable, happy, prosperous, and relaxed. It istheoppositeofdiscomfort, sufferingorpain(duhkha/unhappiness).Herewebring intheprinciplesnon-violenceandself-acceptance.

SthiraandSukhaareopposite–butequallyimportantqualitiestonurtureon,andoff,themat;thedelicatebalanceofyinandyang.Afinebalancebetweenfindingstabilityinour foundation (Sthira) andmobility andmovementwithin the posture (Sukha) – tocreateeffortlesseffort,poiseandgrace.

These complimentarypoles teachus thewisdomofbalance–we find innerharmonybothinourpracticeaswellasinourlives.

With Sthira& Sukha as our compasswe can explore equally places of limitation andliberation ineveryposture–encouraginga senseof celebrationanddiscovery ratherthanforceanddefeat!

If we push our bodies with strain and stress into a pose we cut ourselves off, bothphysically andmentally fromoneof the greatest sources of power that residewithinourselves–Prana!BettertoobservethebalanceofSthiraSukhaandallowtheposetounfoldorganicallybeingguidedbythebreath,lettinggooftheattachmenttotheposeitself………..

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GettingtoknowyourFeet

Flexibilityofthefeetislinkedtotheeffectivenessoftheinternalorgansandmostbodysystems - if we think in terms of reflexology we can understand the importance ofkeepingthefoothealthyandmobile–alwaystryeachdaytowalkwithnoshoeson…….

MassageyourFeetaspartofyourdailyritual!Feetacheformanyreasons-standingtoolong,walkingtoomuch,poorlyfittedshoesorminorinjuries.Selfmassagenotonlysoothesthefeetithelpstomovebloodandlymph,stretch muscles, and encourage flexibility to the foot. Maybe add this to your dailybathroomritualbeforeyougotobedorasyoubeginyourday…

Youcanalsoworktoalleviateimbalanceinthefootandwithinthebodyusingasimpletechniquescalledtrigger-pointmassage.Thisinvolveslookingfortenderspotsinyourfeetandpressingonthemwhilegentlystretchingandflexingthefoot.Thesetenderspotsfeellikelittlesorenodulesorbands.

• Useyourthumbstowalkacrossthebottomofyourfeetinchbyinchtofindtenderspots.

• Holdeachtenderpointwithmediumpressure-whileyouwiggleyourfootuntilthepointstopshurting.Thensearchforthenexttenderpointuntilyouhavefoundthemallonthebottomofyourfoot.

• Repeatthethumbpressureonthetopofyourfoot,walkacrossthetopofthefoot,aroundtheanklesandbetweenthetoes,lookingfortriggerpoints.

• Holdeachtriggerpointwithmediumpressure,asyoudidonthebottomofyourfoot,andstretchandflexthemuscleswhileyouholdeachpoint.

Howdoyoufeetfeelafterself-massageandworkinggentlywiththetriggerpoints?

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PosturalHabits!Little,seeminglyinsignificantposturehabitsmaycreateproblems,painandinjuryifleftun-checked.

Partofpayingattention to legalignment isknowingwhat ishappeningat the feet.Atoe-in,parallelor toe-out stanceorgaitpatterncandramatically changehow the feetandanklesworkandaffectthestressplacedonyourkneesandlowerback.Asaresultofyoureveryday foot fitnesshabits, themuscles thatare strongorweak inyour feetandlowerlegscanbeyourownuniqueposturechallenge.

Buthalfofwhatyouneedtopayattentiontomightbethedirectionofthefeetandtheotherhalfiswhat’shappeningatthehip.

Standing,sitting,walkingandrunningwithyouranklesrolledout(orin),oryourfeettoe-out(ortoe-in)cancreatemuscleimbalances,butitmightnotbeyourfeetthathurtasaresult.There’sagoodchancethatinsteadoffootpainthepainorinjurywillbeatyourknees,hipsorlowerback.

What’shappeningtoyourFeet?Trythesesimplepracticestobegintounderstandtheposturalhabits&idiosyncrasiesof your own feet – you can also observe this in your students to understandwhat’sgoingwrongintheirposturesorwhytheymayexperiencepainelsewhere…

• Walkaroundwithbarefeetforawhileandthenstop.Takealookdownatyourfeetandseehowtheyhavelanded…Dooneorbothofyourfeetturnout(orin)

• Another good way of sensing into habits/weaknesses is to stand steady for awhileandthenbegintoslowlyraiseoneheelawayfromthefloorasifyourwereabouttopracticeabalancingposture–atthesametimenoticethetendencyofthefootonthefloor.Doesitcollapseinwards–outwards–doyougripthefloorwithyourtoes?Doyoufeeltensionthroughyourkneeorhip?

• Takealookatyourshoes–wheredotheywearoutfirst.Thisisaclearsignofhowyouarewalkingonaday-to-daybasis.

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Heel&AnklemobilityAreallyimportanttaskthatourfeetprovideforusisbalance.

Medial (turning inwards) & lateral (turning outwards) heel mobility is critical forbalance and keeps us from straining or spraining an ankle when practicing Yoga, orwalking/runningonunevenground.

Thekeyconcepthereismedial/lateralheelmobility.Ifyoutendtostand,walkorrunononlytheinsideoroutsideofthefoot,there’sagoodchancethatyouhaveacquiredafewmuscle imbalance patterns in your feet and ankles –with the ankles potentiallybecoming ‘stuck’.These imbalancesaffecthowyour feethelp(orhinder) youbalancewhichcanpotentiallyaffectkneealignmentandlegswingfromthehipsforgait.

Heel&AnkleMobility“Test”

• Standtallwithyourlegsinaparallelposition,toespointedstraightahead.Legscanbehip-widthapartorclosetogether.

• Beginrotatingthebodyliketheagitatorinanold-fashionedwashingmachine.• Allowthearmstoswingandwraparoundthewaistasyoutwistfromthe

righttotheleft.• Letthearmswrappingandunwrappinghelpinitiatethespiralmotion.• Breathenaturally.

• Onceyouhaveasteadyspiralingmotiongoingfromthebottomtothetopofyourbody,shiftyourfocustoyourfeet.

• Noticewheretheweightisonbothyourrightandleftfootwhenyouareturnedtotheright.

• Noticewheretheweightisonbothyourrightandleftfootwhenyouareturnedtotheleft.

Doestheweightstaythesameonbothfeetregardlessofyourdirection?

Isitallontheoutsideofyourfeet?(Littletoeandouterheel)Orisitallontheinside?(Bigtoeandinnerheel)

Orisitdifferentontherightandleftfoot?

Ideallyiftheankleismobileandheelisnot“stuck,”youshouldfeeltheweightshifttotheoutsideoftherightfoot,andinsideoftheleftfootwhenyouturntotheright.Andit’stheexactoppositewhenyouturntotheleft

Theweighttransfershouldbefeltattheforefootfromthebigtolittletoe,andalsofromtheinnertoouterheel.

Youcanpracticethisexerciseasaselfdiagnostic(maybegetafriendtowatchyourfeet)oruseittowatchyourstudents/privateclientshabits….

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Medial/LateralAnkleStrength&FootMobilityWitheverystepwetakethereisamomentwhenthebackleghastoliftoffthegroundandswingtothefrontandinthismomentweareleftstandingononeleg!

FormostwalkingseemsprettyeffortlessandoftenthereisnoconceptofweaknessorimbalancearoundtheankleorheelunlesswechallengeourselvestobalanceononelegforaprolongedperiodoftimeaswedoinourYogapractice.

Ifyourfeetandanklesdon’thavetherightamountofstrength,flexibilityandmobilitytokeepyouupright,chancesaresimpleexercisesbalancingononelegmaychallengingunlessyou’reholdingontosomething!

Sohowcanweimproveourbalance?Stretching the calf and soleus muscles are important for your lower leg and ankleflexibility, but just doing a plain old calf stretch probably isn’t going to dramaticallyimprove balance because it is not the flexion (drawing the toes to the shin) andextension (pointing the toes) of the ankle that needs improvement as much as thelateralside-to-sidestrengthandsupport.

HeelExercisewithStrapTrythisverysimplepracticetoimprovelateralside-to-sidestrength–allyouneedisaYogabeltorsomethingsimilar.

• Startbylyingdownonyourbackandputthestrapoveryourheel• Theotherlegcanstaybent,oryoucanstraightenitoutifyouhaveenough

flexibility.• Ifyouhavetheflexibility,thelegwiththestrapshouldbestraightuptothe

ceilingwithyourkneeniceandstraight.(Ifyourlegsaretight,lowerthelegawayfromyoutogetthelegstraightandusethestraptohelpholdthelegup.)

• Fromthisposition,pullthestrapwiththeoutsidehandtofeeltheinsideofyourheelgoupandtheoutsidegodown,andthenbacktothecentre.

• Then,theinsidehandpullstotaketheinsideoftheheeldownandtheoutsideoftheheelup,andbacktothecentre.

• Repeatthisseveraltimesandthenchangefeet

Thechallengewiththispracticeistokeepthelegandfootperfectlystraightandtofeelasiftheheel,aswellastheballofthefootaremoving.Ifyouturnyourleginorouttoassistthemovement,thenyou’recheating;)

Movingyourheelfromsidetosidewillgiveyouadifferentstretchdownyourcalfandbackofyourlegthanjustputtingthatstrapacrosstheballofthefootandpullingyourtoesdown.Thisisagreatpracticeifyouhavetightheels,calves,andhamstrings!Aswellasstrengtheningthesidesofyourshintobettersupportyourfootandknee

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Posturalimbalancecanhappenduetodailyhabitsthatweareblissfullyun-awareof-youmay sit at yourdeskall daywithyourankles rolledout, or standandconstantlyshiftyourweighttoonehip,whichshortenstheinnerheel.

Wecancounterthishabitwithasimple“Pigeon-toed”practice.

Andwhile this isn’t a great leg alignment position for walking, there are some goodbenefits forbothhipandheelmobility tobeable to comfortably turn the legs inandhavesomemovementofthelegsandanklesinthisposition.

Ifthecalvesaretightandheelsneedmoremobilityyoumightnoticeadifferenttypeofstretchinthispositionthanyougetwithatypicalcalfstretch.

Ifitbothersyourkneestobeinapigeonposition,youmightstartwiththeHeelStretchwithaStrapfirstandthenprogresstotheStandingPigeonPulsepractice.

Thereare lotsofgreatbenefits forour feetbyhavingtheability towork ina toe-out,parallel, and pigeon position! Try adding these simple isolated practices to enhancestabilitytoyourstandingpostures.

PulsePower–PigeonPulseExercise

• Standtallandrotatethelegsinwardfromthehipssothatthetoesarepointingtowardseachother.

• Bendthekneesasfarasyouarecomfortable.Ifyouhaveagoodrangeofmotionatthehipyouwillbeabletobendandhavethekneesgentlytouchingtoa“snowplow”position.

• Ideallytheweightstaysevenlydistributedonthewholefoot(bigtoe,littletoe,innerandouterheel)

• Usingthemusclesofthehipsandthehamstringsbegintoslightlystraightenandbendthekneesinamid-rangepulsingaction.Don’ttakethelegsallthewaystraight,onlygohalf-wayup,andbackdowntothe“snowplow”position.

• Repeatfor3-10breaths.

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Functionofthefeet-Thetrianglelikeshapeofthefootprovidesthebodywithlarge,efficientstablecontactwiththeground.

-Thefootactsasaleverforlocomotionandtransmitsthrust–italsoabsorbsshockandhelpsdistributetheloadofgravity

Domeshapeofthefoot

-Eachfootformsahalfdomeshape–putthesetogetherandtheycreateafulldome

- This shape provides a stable and adaptable contact with the ground allowing forfreedom&easeofmovement

-Thehalfdomeiscomposedoftwoarches(seepictureabove)

-onethatrunsthe inner lengthof the foot fromtheheel totheballof the foot(medialorinnerarch)

-onethatrunsalongtheouteredgeofthefootfromtheheeltothebaseofthefifthtoe!(lateralorouterarch)

-Partoftheuniquenatureofarchesisthatweighttransmittedtoanarchincreasesitsstability and therefore reinforces its ability to bear weight (think in terms of thestructureofbridgeshere)

N.BItcouldbearguedthatthereareindeedthreearches–aminorarchrunningfromthebaseofthefirsttoetothebaseofthefifthtoe(transverse)

Imaginethestrengthandadaptabilityofasinkplungerwhenplacedonasurfaceitadheresto.Itsbaseissteadfastbutthestickpartistotallymobile.Thiscouldbelikenedtoourfeetandthedometheycreatewhenplacedtogether!Ourfeetaresteadybuteverythingaboveisgiventhefreedomtobemobile&fluid…

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TheBonesofthefoot

-Thebasicdynamicload-bearingdomeisitsskeleton–inthisinstancethe26bonesofthefoot

-Thereare3regionsofthefoot

-thehind footwhichrequireslargethickstackedbonesduetoitreceivingthemajorityofweightbearingandgroundingforce–thesearetheCalceneus(heelbone)&theTaluswhichsitsontopoftheheelboneandattachedthefoottotheleg

-themid foot transmitstheloadtotheforefoot. Thisrequiresstoutcubulartypeboneslaidoutinanarchlikeshape–thesearetheCuboid,Navicularand3Cuneiforms

- the fore foot disperses the load bearing and transmits thrust – literallybalancing and propelling the body forward. This requires long tubular bonesthatactaslevers–thesearethe5metatarsalsand14phalanges.

Therearealsoover30synovialjointsineachfoot(asynovialjointisoneinwhichtheends of the bones are enclosed in a capsule containing a thick, slippery liquid calledsynovialfluid)

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PlantarFascia

-Plantarfasciaisthickenedfascialtissuethatconnectsthehindfoottothefore-footontheplantarsurface(soleofthefoot)

-Inadditiontothebones,theplantarfasciaisthekeystructurethathelpsmaintainandstabalise the2archesandthedomedshapeof the footbycreatingadynamic tensionacrossthesoleofthefoot

NOTE–itisimportanttounderstandthatextendingthetoesaddstensiontothefascia,whichincreasesthestabilityofthearch.Nowthinkwhatnaturallyhappenswhenweareworkingwithachallengingbalanceorstandingposture–manytendtogripthefloorwiththetoes,whichonlydecreasesstability!

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HowthefeetworkTheyareloadbearing–theyabsorballtheweightofthebody

• Thequalityofthefeetcreatessignificanteffectoneverythingelseupthechain–in essence if there are problems with the feet there is likely to be problemsthroughthemusculatureofthebody

• Astudentwitha lackofawareness in the feet–withoutconsciouslyspreadingthe load – would have less adaptability in the legs and torso – maybe lots oftensionwhichinYogaiscounterproductive!

• Whenourfeetareaccuratelyalignedandevenlybalancedinstanding/balancingposturesthereisgreatereaseandcohesionthroughtherestofthebody.

This in part is due to activation of the muscles that lift the arches of the feet - theperoneus longus and brevis and the tibialis posterior—three of the extrinsic footmusclesasshownbelow.

Themuscles that lift thearchesof the feetaredivided into the intrinsicandextrinsicmusclesofthefoot.

• Theintrinsicmusclesoriginatefromandinsertontoboneswithinthefoot.• Theextrinsicmusclesoriginatefromthelowerlegandinsertontothebonesof

thefoot.Contractingtheperoneuslongusandbrevismusclestiltsthefootoutward(eversion).

Engagingthetibialisposteriormusclestiltsthefootinward(inversion).

Allthreemusclescanbeusedtostrengthenanddeepenthelongitudinalarchofthefoot.

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StandingonourownTwoFeet!

Nothinglastingcanbebuiltonashakyfoundation!

Manystudentsnewtoyogafindit'snotsoeasytodotheseeminglysimpleactions,likebalancingtheweightevenlyontheinnerandouteredgesofthefoot,liftingthearches,orspreadingthetoes!Andmanyadvancingpractitionerscanalsoforgetthefeetastheyextendtherangeofposturestheypractice!

Tolearnhowtoproperlyactivatethefeetithelpstounderstandthefourbasicfootandanklemovementsthataremostimportantinyoga,whetherthefeetarebearingweightornot.

• You canexperience thesemovementswhile either sittingor standing, andyoumay want to practice each one a few times in both positions to get a feel ofwhetheryouhaveatendencytoany.

Plantar Flexion of the ankle occurs when youstand on your tiptoes. If you're sittingwith yourlegsoutinfrontofyou,plantarflexionoftheanklehappenswhenyoupointyourtoes.

Dorsiflexion occurs when you stand on yourheelswiththeballsofthefeetliftedoffthefloor.Ifyou're sitting, dorsiflexion happens when youpushyourheelsawayfromyouandpullyourtoestowardyou.

Supinationoccurswhenyoustandwithyourweightrolled onto the outer edges of your feet, lifting thearches and the base of the big toe. Non-weight-bearing supination happenswhen you sitwith yourlegsoutinfrontofyouandturnthesolesofthefeetsotheystarttofaceeachother.

Pronation occurswhenyou lift theouter edgesofyour feet as you stand, collapsing your arches. Insitting postures, pronation occurs when you pressoutthroughyourinnerheelsandthebasesofyourbigtoes.

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ShiftIntoNeutralTobegindevelopingawarenessinyourfeet,sitonthefloorwithbothlegsoutinfrontofyou.

Todeepenyourunderstandingoftheneutralposition,trythisexperiment:

Next,endeavortobalancesupinationandpronation.Ifyounaturallysupinateatrest—mostpeopledo,unlesstheyhaveflatfeet—youcanbalancethattendencybypressingoutthroughboththeinnerheelandthebaseofthebigtoe.

-Letthemusclesofbothlegsandhipscompletelyrelax.Ifyou'relikemostpeople,yourlegswillprobablyrolloutandyourfeetwillrestinsomedegreeofplantarflexionandsupination.

-Thisnaturalalignmenthelpsgivespringtoyourstepandabsorbsimpactwhenyouwalk:Thefootisinsupinationasithitstheground,movesintopronationasittakesyourfullweight,andreturnstosupinationasthefootleavestheground.

-Sittingonthefloor,stronglypointyourtoes.Youwillfeelastretchinthetopsofyourfeetandanklesandcompressionatthebacksofyourankles,justabovetheheels.

-Thenstronglypressyourheelsawayfromyouanddrawyourtoestowardyou.You'llfeelastretchinyourcalfmusclesandAchillestendons,whilethefrontofyourankleswillfeeltightandshort.

-Intheidealneutralposition—withoutdorsiflexionorplantarflexion—youshouldfeelneithercompressionnoramajorstretchatthefrontorbacksoftheankles.

-Tofindneutral,imaginethattheballsofyourfeetaretouchingawallandthatyouwantyourbigtoestotouchitwiththesameamountofpressureasthelittletoes.

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Themuscles youuse to control thefoot's tendency to supinate (rollontoouteredges)aretheperoneuslongusandperoneusbrevis.

They originate on the fibula, theouter and smaller of the two lowerlegbones.

These muscles travel down theouter calf, and their tendons gobehindtheouteranklebone.

The larger and stronger of the twomuscles is the peroneus longus,and its tendon crosses under thearch of the foot to attach to theundersideofthearchonthemedial(inner)side.

When theperoneus longus contracts, itpronates the foot (moves inwards); ifyou'restanding,itpressesthebaseofthebigtoeintotheground.

Ifthemuscleiswelldeveloped,contractingitwillcreateavisiblegrooveontheoutercalffromjustbelowthekneetotheouterankle.

Takingacloserlookatthefeet!Sit on the floor – you can lean against awall or in a comfortable position on a chairdependingonyourmobility.

-Placethefootonthefloorandlookatthearches–bothinnerandouter.Thesedifferinappearanceonmostfeet,somearehigh,andsomearelow.Graduallymovethefootaround–lettheinnerarchslowlycollapse–thentheouter–allthewhilefeelingintothefoot.Feelwhathappenswhenyougripwiththetoesorextendthem.

-Takeonefootinyourhandandplacefingerson/aroundtheinnerarchlightly.Slowlyflexandpointthetoesandfeelthefasciaunderthefootrespond.

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TripodEffectThefeetandarchesmanagethedownwardandupwardforcesinthebody.

-Awarenessshouldbespreadover3points–likeaTRIPOD

-Maybe resist saying / thinking spreadequallyover4 corners as this creates a feelingofunmovingsolidity!

-Thinkaboutthisintermsofmovement&adaptabilitywithinposturesandhowthefootisalwaysmakingsmallmicromovementstospreadtheload.

Takethefootinyourhandsonceagain

Re-Capontheimportanceof3points–TRIPOD!Whyfocusonthesethreepoints?

- This tripod absorbs gravitational weight that descends from the head and allows evendistributionthroughthebody

Whydowehavethearchesinourfeet?

-Toprovideshockabsorption&reboundsothatwecanactivelydrawenergyupfromthefloor

Theimportanceofabalancedperspective!

- When practicing and teaching we should always be looking to create balance. As wegroundwecanaccessthemechanismofliftingup.Imaginehowitwouldfeelifwejustlettheweightofthebodycrushdownfromtheheadtothefeet.Tryitnow!!

-Feelaroundtheballofthefoot

-Feelaroundthebaseofthelittletoe

-Feelaroundtheheelbone–recognisethatithaslotsofpaddingtobeartheweightofthebody

-Takethethumbsandplacethemattheballofthebigandlittletoes–thenworkthemtomeetinthemiddle

Recognisethisasaminorarchthatallowsfortheplayofweightdistributioninallstandingpostures.

NOTE–Thinkintermsofdowndogandhowyouusethehand(rootofthethumb–rootofthelittlefinger&littlefingerarelikeaTRIPOD

-Onceagainrunthethumbsalongthearchofthefootandfeelthefasciaorconnectivetissue–movingthefoottoseehowitresponds

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-Togrounddown(push)

-Buttoalsopullup(yield)

-Canalsoequatetotheinhalationandexhalation

Thewell-balancedfoot!

Ideally, the weight of your body should beevenlydistributedbetweentheouterandinnerfootandbetweentheheelandballofthefoot.

Asyoustand,becomeawareofthethreepointsof the foot: the base of the big toe, the base ofthe little toe & the point in the middle of theheel.

From underneath the foot this awareness can form a triangle on each foot – thetrianglescanbejoinedtofeelthesizeandshapeofthebaseofsupportforTadasana.

Theplumblinethatpassesthroughthebody’scentreofgravityinthispositionisshownasthedotinthedrawing.Thisshouldbefeltasatetheringforceinallpostures&cancreateastrongconnectionwithMoolaBandha–asifpullingfromthefloorupthroughthepelvicfloortocreateadynamicseal,furtherenhancingstability!

SUKHA

MOBILITY

RESTOFBODY

STHIRA

STABILITY

3POINTSOFFEET

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TheTibialisAnteriorThetibialisanterior,oneofthemainmusclesthatsupportsthearch,liesalongtheoutersurfaceoftheshinbone.Ideally,you should be able to sense a balance between the tibialisanterior lifting the arch and the peroneus longusgroundingthebaseofthebigtoe.

It'seasier tobeginworkon the feet inTadasana(MountainPose)thaninone-leggedbalances.

-Beginbynoticingyourtoes,avery importantpartofyourbalancingmechanism.

-Makesuretheyarespreadonthefloortogiveawidebaseofsupport.

-Noticethatifyoushiftyourbodyweightforward,thetoestendtogripthefloor,andifyoushiftyourweightbackward,thetoesliftoffthefloor.

The toes are a very clear indicator of your anterior-posterior (forward-backward)centering.

• Keepthemrelaxedasyouliftthearch;atthesametime,pressdownthebaseofthebigtoetocounterthetendencytoshifttoomuchweighttotheouterfoot.

• Nowpracticeshiftingmoreweightontoonefoot,withoutdisturbingitsbalance.

• Asyoutakeallyourweightontoonefoot,anybadhabitsyouhavewillbecomemoreobvious,suchascollapsingthearchorgrippingwithyourtoes.

• Didyoushiftyourbodyweighttoomuchforwardtohelpbalance?

• Takingamomenttoestablishyourfoundationinyourfeetbeforecomingupintoabalanceposecanhelpyourbalanceconsiderably.

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MuscleGrouping

Thepowerof the foot startsoutside the footbeingdrivenby externalmusclesof thefrontandbackoftheleg–thiscanbeunderstoodandfeltintermsofgroupsofmusclesworkingtogether–synergy!

Thinkingintermsofourfeet-Thelargercalfandshinmusclesthatcrosstheanklejoint(tibialisanterior&peroneuslongus) – provide horse power whereas the local muscles under the foot act as theruddertosteerenergyinbothdirections–theyfinetunewhatcomesinasgrosspowerandenableittobeliftedandutilized.

Thinkaboutthisintermsofpracticeandteaching-Abitlikemacrocosm/Microcosmphilosophy!

-GrossandSubtleactions

- We can be aware of the whole body and stability but also shine our spotlight ofawarenessintothesmallareastofinetuneandreleaseenergyandunderstanding!

UnderstandingtheroleoftheAnkleTheankleisahingejoint

TheAchillesdoesnotattachtothebonewewerejustmoving–ratheritattachestotheundersideoftheheelbone.-Thisisimportantintermsofthefoothaveslightrotationalmovement;eventhoughtitisahingejoint!

-TheAchillessignalsthemeetingpointoftheanklebonestotheactualfootbones.

Musclegroupinghappensalloverthebodyspecificallyaroundjoints.Wehavelargemusclesthatprovidehorsepower/orrawenergy–andthensmaller/localmusclesthatfine-tuneorprovidedirectionforthatenergytobedistributed.

-Pickuponeofyourfeetandbegintofeelaroundtheinsideoftheanklebone

-Movethisexplorationtotheoutsideoftheanklebone

-Nowplacethefingersjustinfrontoftheouterankleboneandpoint/flexthefoot.Doyoufeelasyoupointthetoesahardedgecometowardsyou–andasyouflexthetoesitmovesaway??

-ThisisyourTRUEanklejoint–thehinge–ameetingpointofbonesfromthefootandthelargeboneofthefrontofthelegwhicharetiedtogetherwithligaments

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-ThisisknownasaSUBTALARjoint,whichallowsforsubtlerotation

NOTE – Think of this allowing those subtle movements instanding&balancingpostures. Wedon’tneed tooverthinkthis when practicing and teaching – it is enough tounderstand this anatomical function and focus on the 3pointsofcontact…….

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StandingPoses

Itisimportanttopayattentiontothefootalignmentandmuscletoneinallyogaposes,especiallyduringstandingposeswhenthefeetarenotonlythefoundationofthepose,but also the connection to the earth grounding us energetically. Standing posesemphasize establishing a firm base of support through the legs so the spine can berelaxed,light,andfree.

• Tocreateproperfootalignment,evenlydistributeyourweightbetweenthebigtoemound,thebabytoemoundandtheheel.

• Findingabalancebetweensupinationandpronationisalsoakeyactionforthefront foot, which tends to pronate in poses like Trikonasana (triangle) andVirabhadrasana II (warrior 2), but may over supinate in Parsvottanasana(IntenseSideStretch).

TakeItForwardSeatedforwardbendsalsobenefitwhenyouextendoutthroughthelegsandthesolesofthefeet,emphasizingtheactionoftheperoneus longustopressthroughtheinnerheelandthebaseofthebigtoe.

• Ifyourlegsrollout,yourfeetwillsupinate,sobesuretopresstheinnerthighsdown until your kneecaps point straight up; then lengthen from your innergroinsthroughtheinnerportionsofyourfeet.

• Thefootshoulddorsiflextostretchtheentirebackoftheleg–buttobalancethisactiontheballofthefootshouldextendforwardgentlyandthetoesspread.

• Toworkonthisaction,bringyourattentiontothebackofyourheel.Checkthatyouareonthecenterofyourheel,rollingthelegneitherinnorout.

• Then—again emphasizing the inner heel to keep the foot balanced betweenpronationandsupination—pressyourheelfirmlyforwardsotheAchillestendonlengthensandthereislessdaylightbetweenthetendonandthefloor.

• Thisactionwillhelpensurethatyourforwardbendsstretchthemajormusclesofyourcalves,thegastrocnemiusandthesoleus,aswellasyourhamstrings

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SpreadtheToesYouhavemusclesinyourfeetthataredesignedtospreadyourtoesjustasthemusclesinyourhandsspreadyourfingers.Ifyourtoesstaygluedtogethernomatterhowmuchyou try tospread them, themusclesareprobablyatrophied from lackofuse,and thetoesthemselvesmayhavelostflexibility.

• Sittinginanywayyoufindcomfortable,putthepalmofyourrighthandontothesoleofyourleftfoot.Insertyourfingersbetweenthetoes.

• Bendingyourfingersontothetopsofyourfeet,gentlysqueezeyourfootasifitwereasponge.

• Repeat for aminute or two, then remove your fingers and try spreading yourtoesagain.

• Havepatience,evenifyoudon'tnoticeabigdifferenceimmediately.

• Over time, this exercise will begin to wake up your toes and your feet willbecomepartofthehealthywholethatisayogapose.

Simplemovementsforthefeet

Listed below are a fewmovements for the feet to helpwake themup, allow them tocomealiveandbecomemoreresponsivetothemorechallengingyogaposesinvolvingfootaction.Thesearealsoagentlewaytoworkthroughsomeof theyearsof tensionheldinthefeet.AlsogreatfordevelopingawarenessofthefeetandforthosethatarenewtoYoga(andexperienced;)

Toestrengtheners–(trickierthanyouthink!)

Toestrengthenerscanincreaseflexibility,muscletoneandcontrolofthetoes.• Fromstanding,drawingthebigtoeupandpressingthefourlittletoesdown.• Drawthefourlittletoesupwhilepressingthebigtoedown.• Drawthebigtoeandbabytoeupasyoupressthethreemiddletoesdown.• Drawthethreemiddletoesupwhilepressingthebigtoeandbabytoedown.• Lifteachtoeindividually.

PointandFlexFoot

FromDandasana,point the toesaway fromthebodyand flex the footbydrawingthetoestowardsthebody.Thiscreatesmobility in theankleaswellasstrengtheningthemusclesofthefeetandankle.

AnkleCircles

Slowlytaketheankleincirclesinbothdirectionsclockwiseandcounter-clockwise.Thiscanbedonefromsittinginachair,seatedonthefloororstanding.Thisactionstretchesandstrengthensthefootandanklemuscleswhilemaintainingmobilityintheankleandfootjoints.

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InterlaceFingersbetweenToes

From a seated position, interlace your fingers between your toes. This stretches themusclesofthetoesandallowsthemtospread.Thisactioncanbeverychallengingforsomepeopleduetoconfiningshoes.

Tennisballroll

Rolltheentiresoleofthefootonatennisball.Thishelpstowarmupthefeetaswellasbreaking up any tension being held in the feet. This exercise also accesses manyimportantpressurepointsonthesoleof the foot.Thegentlepressureonthemusclesandconnectivetissuecanrelievetensionandregainfluidity.

Pickingupmarbleswithyourtoes

Byusingyour toes topickupmarblesnotonly strengthens the footmusclesbutalsopromotestheuseofusingtoesasindividualentitiesasopposedtoagroup.

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Yogaposturesforfoothealth

Virasana-HeroPose

Virasanaisanimportantposeforfoothealth.Itstretchesthetopofthefootandanklewhile toning the sole of the foot. This pose is very therapeutic for flat feet asstrengtheningthemusclesinthefeethelpsrecreatethearches.Virasanaalso,overtime,reconstructsthealignmentofthetarsalbonesbyhavingpressureonthetopsofthefeetandallowingthetoestospread.

Vajrasana–KneelingPose

VajrasanahasmanyofthesamebenefitsofVirasanaasithelpstorecreateormaintainhealthyarches, increaseflexibility intheankleaswellasreconstructthealignmentofthetarsalbones.

BaddhaKonasana-CobblerPose

BaddhaKonasanaisagreatposeforfeet.WhileinBaddhaKonasanapressingthefourcornersofthefeettogetheranddrawingthetoesawayfromeachotherstrengthensthefootmusclesandactivatesthearches.

ToeStretch(kneesonfloor)

Kneelingwiththetoestuckedunder(bottomontheheels)isagreatwaytostretchthebottom of the feet. This can be a very intense stretch for beginners as it breaks uptensioninthesoleofthefoot. Asofterversionofthisistostandwiththetoesofonefootagainstawall.

Squat

Squattingwiththekneesapartstrengthensthemusclesofthefeet,toesandlowerlegs,whichhelptheoverallhealthofthefeet.

AdhoMukhaSvanasana-DownwardFacingDog

AdhoMukhaSvanasanaisanothergreatposeforthefeet.Thefeetmusclesareworkingas your arches lift, while stretching the soles of the feet. By lengthening the plantarmusclesand fascia thedownwardextensionof theheel to the floorwilldevelopwithtime.ThereisalsoadeepreleaseintheAchilles.

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FinalWordonAnatomybeforewepracticefeelingourfeet;)Understandinganatomydoesn’tmeanweneedtoreeloff50namesthatourstudentswontunderstand–thinkabouthowoftenyouuseSanskritnamesforYogaposturesinyourclasses! Weallenjoy learning indifferentways–so if it isyourwaytostudy indepththenamesandassociationsofeachbone, ligament, tendonandmuscle–that isfine!

Buttrynottolearninadisassociatedordisembodiedway. AsYogapractitionersandteachersweneedtobeabletofeelitinaction.Toexperienceitfullysoweareabletorelaythetechniqueandunderstandingtoourstudentssothattheyinturncanembodythatunderstanding.

Allgoodinstructioncomesfromfeeling–letthenamesbegintogrowovertime……

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MiniYogaPracticeforyourFeet

Cat-dog – Cobra Vinyasa x 3 (hands & knees-baby-hands & knees-cobra-hands&knees-D/dog)(towarmup)–D/Dog(pause&play–then…)

-liftalltoesofffloor-graduallypressbigtoe,secondtoe,thirdtoeetcdownontofloor

Visualisethisevenifitisdifficulttohappen

• Kneesdown–knees/anklestogether–curltoesunder/sitonheels–forupto1minute/oraslongasiscomfortableforyou!

BREATHandbringtomindYogaSutra2.16HeyamDuhkhamAnagatam–Pain that has yet to come is avoidable (endeavornottothinkofpastexperienceorassociatewithpastsensations–staywiththebreathandtheNOW–chuckle–breathe–butdon’tholdbeyondyourlimitations)

• Leanforward&tapthetopofthefeetgently

• Vajrasana – FEET & HEELS together (use strap if necessary) – liftonekneeslowly&pause–thenother–thenliftbothknees

• Leanforward&tapthetopofthefeetgently• Sittingonyourbottom,releaselegsoutinfront-fingersbetweentoes–heelofhandonballoffoot-squeezeonexhalelikeasponge–releasepressureoninhale- circle feet / flex & extend (keep fingers in toes/use hand to assistmovement)-presstipsoffingersintobaseoftoes(clearingsinus,eyes&ears)-pullfingersslowlyoutthroughthetoes(clearing)-tapbottomoffoot(wakesdigestionandinternalorgans)

Repeatotherside–thenlengthenlegsandshakethroughtheankles• Layonback–kneesbent–holdontoonethigh-FlexandPoint–3to10times(holdonceinbetween)-Flex(spreadtoes)&Point(scrunchtoes)-Rotateankleeachway

Repeatwith other leg – release legs – shake out – come to seated –how do they feel? Too often we are blissfully unaware of our feetunlesstheyhurt………

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FullYogaPractice–findingourfeet!

• Gomukasanalegs- placethethumbsundertheballsof thefeetdeeplymassagearoundtheballworkingtotheballoflittletoe(don’tneedtosaydistalheadofthefifthmetatarsal!)–backalongthearchtotheheel(explore!)

• Forwardbend

• Xtendlegsinfront–flex&pointtoes–spread&scrunchtoes-hands/fingertipsbehind–leanbackabitsonottoochallenging–feelallconnectingmuscleslargeandsmallandwhat’satwork.

• Gomukasanalegs(otherside)- placethethumbsundertheballsof thefeetdeeplymassagearoundtheball working to the ball of little toe – back along the arch to the heel(explore!) – creating sensation heightens awareness in the brain to thatbodypart!

• Forwardbend

• Xtendlegsinfront–flex&pointtoes–spread&scrunchtoes-hands/fingertipsbehind–leanbackabitsonottoochallenging–feelallconnectingmuscles largeandsmallandwhat’satwork– lookat theshinmuscles,seethematworkiftheyarenotcoveredup!

• XlegstoDown/Dog-beawareofthefeetandtheprincipleswehavebeendiscussing–doesn’tmatterifthewholefootisonthefloor

• Kneeling-sitonheels–leanback–feeltopsoffeet

• Toe balance / knees bent-heels to bottom-balance on balls offeet(keephandsdown)-feelhingeintheankle/maybemovebackandforwards–beawareofthestretchoftheplantarfascia

• Kneeling-handsonthighs–leanbackabit

• Toebalance(keephandsdown)-lettheheelsgoheavy–feelfasciastretchingrightintothetoes

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• StandingForwardBend- lookatthefeet– feelwherethemajorityofweightis–DON’Tchangeit,justbeaware–doyouleantotheouterorinneredgesorareyoucentred–isthereadifferencebetweentheleftandrightfoot–look,breathandfeel–DON’T judge – merely notice if there is a tendency – just feel and bemindful, gently and slowly correcting to balance – really feel into thisprocess

• StepbacktoDown/Dog

• Kneeling-tucktoesunder–sitontheheels–rightelbowontopofleft(eaglearms)–leanbackonheelsifable

• Down/Dog- look to toes – try to lift them slowly – feel how this effects the ankle&musclesinyourlegs

• Kneeling-tucktoesunder–sitontheheels–leftelbowontopofright(eaglearms)–leanbackonheelsifable

• Down/Dog-groundthroughtheballofthefootandpushhandsaway–feelhowthisanchorsthelegs

• Kneeling–placefrontofrightanklearchoverleftfoot–thensitdown-wearefeelingintotheplantarfasciaandstretchingit–interlacefingers–raiseabovehead–creatingasensoryimprint

• Down/Dog-liftandspreadthetoes

• Kneeling–placefrontofleftanklearchoverrightfoot–thensitdown- interlacefingers–raisearmsabovehead–backtothatsensoryinput ;)we can listen to instructions of feel the arch of the foot etc but with aposturelikethisthereisnogettingawayfromit!

• Down/Dog

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• Step right foot forward (short lunge/foot behind hand) – leftkneetofloor-leanforwarduntilthehealliftsoffthefloor/walkhandsabitforwardtobeartheweightsonopressureontheknee

-looktotherightankleandrecognisethehingejointatplayhere–letrightheelgoheavytowardsthefloor–noticetheanglewithoutjudgment

• Down/Dog-noticeifthereisadifferentfeelingbetweentherightandleftleg

• Step right foot forward (short lunge/foot behind hand) – leftkneetofloor-leanforwarduntilthehealliftsoffthefloor/walkhandsabitforwardtobeartheweightsonopressureontheknee

-activelypresstheheeldownwithoutforce–feelintothisaction

• Down/Dog-looktofeetandlettheneckrelax

• StandingForwardBend-makesureyoucanseefeetandankles(rolltrousersabitifnecessary)–noticeand feel thealignmentof the feet– rollbackon to theheelabit –noticewhat the toesdo– feetwill respond toanything that ishappeningaboveit–nowleanasfarforwardasiscomfortable–feel….

• Bringthefeettogether-ComeintoCHAIRslowly–shallow/nottoodeep-handstoprayerathearttoconcentrateonfeet–GODEEPER–noticewhatthefeetdo–aretheevenlyplanted–playwiththedepthoftheposture–cominginandoutifneeded–keepmovingtheupperbodyeitherforwardor back until you feel balanced through the feet – raise the arms – keepadjusting

• StandingForwardBend(feethipwidth)-slideafingerortwoundertheoutsidearch–justalittle,nottoomuch–liftupthroughthehandsandfeelintothisarch–takehandsoutandstillfeelithappening

• Spinalextension–Lunge–Down/Dog-comeontoballsofthefeet–feelthecalvesengage–nowreachtheheelstothefloor–bringthetoestowardstheshinsandfeeltheeffect

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• Right leg Lunge – Forward Bend – Spinal extension – ForwardBend–Sama-asyoulifttosamasthitifeelthepressuredowninthefeet

• Tree(rightfootup)

-stagesorstraightin–noticethemicromovementsofthefootandhowiteffectswhatsaboveit–handstoprayerthenraiseabovethehead

• StandingForwardBend-doacoupleofspinalextensiontofreethespine–noticethefeet–dothesupinateorpronate–trytostaycentred–thinkoftheTRIPOD

• Samasthiti

• Tree(leftfootup)

• StandingForwardBend–Leftfootlunge–Down/Dog-liftheels–heelsdown–bendknees–playandfeeleffectonfeet/legsandupperbody

• Left leg Lunge – Forward Bend – Spinal extension – ForwardBend–Sama-simpletransitionwithawareness

• Blockbetweenfeet–Prayer–ArmRaise–ForwardBend–HandHips-Sama-squeeze,feeleffectupthroughlegs

• Onceagain–Prayer–ArmRaise–ForwardBend–HandHips–Sama-evenlybalancedthroughfeet

• Removeblock–repeatmovement–remembertohuginslightly

• Armraise–F/Bend–Lunge–Down/Dog–PLANK(pause)-feelfeetasifpushingbackthroughheelsslightly/restingonfrontofballs

• Ashtangasana–Cobra–Down/Dog-imaginestrapsaroundankles–gentlypullingback–whilstliftingthroughtail

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• LeftlegbackforLunge–Warrior1

- backfoot inacomfyposition–rememberTRIPOD–playwithreleasingfrontlegwhilstfeelingbackfoot–lifttoes,feelhowthisenlivenstheleg–raisearms–stillkeepingfullcontactwiththefeetonthefloor

• Straightenfrontleg–BowingWarrior-istheweighteventhroughthefeet–whatdoyouneedtodotomakethishappen–whatadjustmentsdoyouneedtomake–makethem!

• Down/Dog–Leftfootforwardforlunge–Warrior1-playtofindtheperfectbalance–noticehowifyouloosecontactwiththeflooryouloosestability!

• RaiseArms–straightenfrontleg–BowingWarrior- even though major sensation in hamstring try to stay focused on fullcontactofthefeetwiththefloor

• Down/Dog–rightfootforward–Warrior2-playwithliftingtoes/grounding

• Triangle- considerusingblocks– feel intoback& front foot– look to front foot –whereistheweight??

• Lunge–Down/Dog–leftfootforward–Warrior2- remember feet are far away from the brain – if there ismuch to do inbetweenandyouforgetaboutthemthensimplifytheposture–forinstancebringhandstowaistandstraightenlegstoestablishawarenessofthefeet–understand how easy it is for students to disregard feet and focus ondepth/upperbody/handsetcandthenwonderwhytheyfeelunstable…..

• Triangle-feelintofrontfoot–ifmoreweightontheoutsideofthefoot–bendthekneeuntilyoucangroundevenly–thenslowlystraightenthelegagain.

• Lunge–Down/Dog• Kneeling–topofrightfootoverleftarch–sitdown–rightarmontopofleft(eaglearms)

• Down/Dog-liftheelsthenslowlylowerthem

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• Kneeling–topofleftfootoverrightarch–sitdown–leftarmontopofright(eaglearms)

• Down/Dog–LeftfootbackforLunge–Warrior1(handships)–BowingWarrior–USEBLOCKS–RevolvingTriangle-watchfrontfoot

• Down/Dog–leftfootforwardforLunge–Warrior1(handships)–BowingWarrior–USEBLOCKS–RevolvingTriangle- DON’T sacrifice STABILITY for MOBILITY – counterproductive as bodybecomestense…….

• Down/Dog–BowingTriangle-by lookingat the feetas teacherswecangaugetheamountof forceanddistributionofenergyinthelegsandgetanideaofwherethestudentmaybefeelingtensionetc

• Lunge–ForwardBend–SidesteptoSQUAT-feelfeet–ankles–andlowerlegs

• Releasebottomtofloor–Badda-handsbehind–lethipsandinnerthighsrelax

• Extendrightleg–Forwardbend-holdfootatbaseofbig&littletoe–equallypushintohand–likepushinggentlyontheacceleratorinyourcar–resistslightlywithyourhand

• Armraise–Swapsides&repeat

• Arm raise – Extend legs – Lower on to back – Keep kneesbent/Feetwide-restuntilthebackandhipshaverelaxed–thenstraightenlegs

• Savasana

- nice longrelaxation–workthroughwholebodytoreleaseandrelaxallbodypartsespeciallythefeetandthelegs

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Potentialproblemswiththefeet!Well as you can imagine there aremany things that can gowrongwith the feet theworst inmymind is thatmanypeople simplydonot pay attention to themand takethemforgrantedonadailybasis!

I cant cover all potentials here so have chosen a couple that I have personally comeacrossinprivatepractice.

PlantarFasciitisPlantar fasciitis means inflammation of your plantarfascia. Your plantar fascia is a strong band of tissue(likealigament)thatstretchesfromyourheeltoyourmiddle foot bones. It supports the arch of your footandalsoactsasashock-absorberinyourfoot.

Whatcausesplantarfasciitis?

Repeatedsmallinjuriestothefascia(withorwithoutinflammation)are thought tobe the causeofplantarfasciitis. The injury is usually near to where theplantarfasciaattachestoyourheelbone.

You are more likely to injure your plantar fascia incertainsituations.

Forexample:

• Ifyouareonyourfeetforalotofthetime,orifyoudolotsofwalking,running,standing,etc,whenyouarenotusedtoit.

• Also,peoplewithasedentarylifestylearemorepronetoplantarfasciitis.• If you have recently started exercising on a different surface - for example,

runningontheroadinsteadofatrack.• Ifyouhavebeenwearingshoeswithpoorcushioningorpoorarchsupport.• Ifyouareoverweight-thiswillputextrastrainonyourheel.• Ifthereisoveruseorsuddenstretchingofyoursole.Forexample:athleteswho

increase running intensity ordistance; poor technique starting 'off theblocks',etc.

Ifyouhavea tightAchilles tendon(thebig tendonat thebottomofyourcalfmusclesabove your heel). This can affect your ability to flex your ankle andmake youmorelikelytodamageyourplantarfascia.

Howcommonisplantarfasciitis?

Plantarfasciitisiscommon.Around1in10peoplewillgetplantarfasciitisatsometimeintheirlife.Itismostcommoninpeoplebetweentheagesof40to60years.However,itcanoccuratanyage.Itistwiceascommoninwomenasitisinmen.Itisalsocommoninathletes.

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Whatarethesymptomsofplantarfasciitis?

Pain is the main symptom. This can be anywhere on the underside of your heel.However,commonly,onespotisfoundasthemainsourceofpain.Thisisoftenabout4cmforwardfromyourheel,andmaybetendertotouch.

Thepainisoftenworstwhenyoutakeyourfirststepsongettingupinthemorning,orafter longperiodsofrestwherenoweightisplacedonyourfoot.Gentleexercisemayeasethingsalittleasthedaygoesby,butalongwalkorbeingonyourfeetforalongtimeoftenmakesthepainworse.Restingyourfootusuallyeasesthepain. Comparetheoptions»

Usually, the pain will ease in time. 'Fascia' tissue, like 'ligament' tissue, heals quiteslowly.Itmaytakeseveralmonthsormoretogo.Howeverthefollowingmayhelp

Restyourfoot

This should be done asmuch as possible. Avoid running, excesswalking or standing,and undue stretching of your sole. Gentlewalking and exercises described below arefine.

Footwear

Donotwalkbarefootonhardsurfaces.Chooseshoeswithcushionedheelsandagoodarchsupport.Alacedsportsshoeratherthananopensandalisprobablybest.Avoidoldorwornshoesthatmaynotgiveagoodcushiontoyourheel.

Heelpadsandarchsupports

Youcanbuyvariouspadsandshoeinsertstocushiontheheelandsupportthearchofyourfoot.Theseworkbestifyouputtheminyourshoesatalltimes.Theaimistoraiseyourheelbyabout1cm.Ifyourheelistender,cutasmallholeintheheelpadatthesiteofthetenderspot.Thismeansthatthetenderpartofyourheelwillnottouchanythinginsideyourshoe.Placetheinserts/padsinbothshoes,evenifyouonlyhavepaininonefoot.ViewmorePatient.co.ukvideos»

Stretching

Regular,gentlestretchingofyourAchilles tendonandplantar fasciamayhelp toeaseyour symptoms. This is because most people with plantar fasciitis have a slighttightnessoftheirAchillestendon.Ifthisisthecase,ittendstopullatthebackofyourheelandhasaknock-oneffectofkeepingyourplantarfasciatight.Also,whenyouareasleepovernight,yourplantarfasciatendstotightenup(whichiswhyitisusuallymostpainful first thing in the morning). The aim of these exercises is to loosen up thetendonsandfasciagentlyaboveandbelowyourheel.

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WeakorfallenarchesFallen arches can result in tendonitis andcontribute to the development of bunions, shinsplints,andpains inthekneesandhips.Theycanevenaffectthelowerback,neck,andshoulders.

The strength of your arches depends upon twofactors:thetone,ortightness,oftheligamentsthathold the bones of the feet together, and thestrength of supporting muscles. When theligaments are loose, or become loosened overtime,wemustmakeanextraeffort to strengthenthesupportingmuscles.

TibialisPosteriorThe muscle most immediately affected by the collapse of the arches due to looseligaments is the tibialis posterior, a deep muscle that runs along the back of theshinboneanddowntotheinnerarchofthefoot,whichliftstheinnerarchofyourfoot.

TheTibialisPosteriorinAction

Thetibialisposteriornotonlyliftstheinstepofthefootatthemedialmalleolus,butalsoinvertsthefoot(pullingtheinneredge of the foot toward the body) andmedially rotates thefoot (turning it toward the midline of the body). If yourtibialis posterior is very short and tight, you may have apigeon-toedstance,withtheweightofyourbodyrestingontheouteredgeofyour feet.Themisalignmentof the legs inthis posture—with the knees and feet turned in—tends toincreasethetightnessofthismusclebycausingittoworkovertime.

Ashort,tighttibialisposteriorcanalsobeatplayintheoppositesituation,inwhichthearchesarefallenandthefeetturnout.Inthiscasethearchesaresostructurallyweakthat the tibialis posterior is pulled down with them—and the tight tibialis posteriorpullsdownoneverythingaboveit,affectingtheknees andhips,aswellasstrainingitsowntendonsinthesolesofthefeet.

An excessively lifted instep and an excessively collapsedinstep are two sides of the same coin: the tibialis posteriorexerts a strongpull inboth cases—inone caseupward, theother downward. And in both cases you’ll find the kneesturned inward, though the appearance of the legs will bedifferent.Thepigeon-toedindividualwillappeartobemorebowlegged,whilesomeonewithflatfeetislikelytobemoreknock-kneed.

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BuildStrengthinYourArchesThemuscularworkwedoinhathayogastrengthensandlengthensourmusclesatthesametime.

• Theessenceofthesesexercisesistolearnhowtokeeptheinnerheelandballofthebigtoegroundedwhileliftingthearch,andnotthrowalloftheweighttotheouteredgeofthefoot.

• Asyoureachoutthroughthesetwopointsattheinneredgeofthefoot,youalsokeepthetibialisposteriorlongandextended,evenwhileit’shardatwork.

• The key to exercising this muscle correctly is to resist inversion and medialrotationof the footbykeeping theballof thebig toeand innerheelgroundedwhilestillworkingtoliftthearch.

Thepractice

• Placethebandaroundtheouterankleofonefoot.

• Step on the band with the other foot and adjust thetensionsothatitpullsthefoottowardpronation(i.e.,towardafallenarch).

• Wewanttorestorepropertonebyworkingthetibialisposterior to lift thearch, against thehelpful resistanceoftheband.

• Keepthekneesslightlybenttoprotectthem

• Nowlifttheinnerarch,contractingthetibialisposteriorsothattheanklepressesoutagainsttheband.

• Thisismorethanjustshiftingyourweighttotheouterheel; while the inner heel and ball of the big toe staygrounded,theliftcomesfromtheinnerankle.

• To protect the knee as you lift the arch of the foot,engage themuscles of the inner thigh so that they liftandpressoutagainstthebone.

StepbyStep:PrasaritaPadottanasana–BowingTriangle

Thisposture offersusanexcellentopportunity to strengthenand lengthen the tibialisposterior, using the actionwe just exploredwith the elastic band. Sometimes peoplecomplain of ankle pain in this pose, usually in the form of pinching or pulling at theouterankle.Bothkindsofpainareindicationsofacollapsedankle(duetoaflatfoot)oroverstretched ankle (i.e., pigeon-toed); by lifting the tibialis posterior in coordinationwiththerestoftheleg,thisdiscomfortcanbeeliminated.

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• To begin, step the feet wide apart and parallel.Avoid the common tendency to turn your feetouttoomuch,whichtightensthelowerbackandlimitsmobilityinthepose.

• Withamicrobendintheknees(toavoidlockingthem), fold forward at the hip joints and, ifpossible,touchthefloorwithyourfingerswhilemaintainingastraightspine.

Prasaritapadottanasana isobviouslyastretchto thehamstrings,butabigpartof thestiffnessthatholdsusbackfromfullyexpressingtheposecomesfromtightadductors.Theseinnerthighmusclespullthethighbonestowardeachother,tighteningandevenlocking the hip joints. And you will find that what goes hand in hand with tightadductorsistheinabilityofthetibialisposteriortokeepthearchesofthefeetlifted.Asthearchesfall,theouteranklescanbegintofeelpinched.Orifyouovercompensatebyputting too much weight on the outer edges of the feet, your outer ankles may feeloverstretched.

• Takeamomenttolookatyourfeetandknees

• Are your arches collapsing and your knees turninginward—orareyouturningyourfeetouttohelpyoubendforward?

• In either case, reposition your feet so they pointstraight ahead, keeping an imaginary line from themiddleofyourankletoyoursecondtoeparallel.

• If your arches are collapsing, if your knees areturning inwardat thekneecaps,or ifyourhips feellockedortightatyourinnerthighs,bendyourkneesmore.

• Whilekeepingyour innerheelsand theballsofyourbig toes firmlygrounded,begin to lift the instepofboth feet justasyoudidagainst theresistanceof theelasticexerciseband.

• Drawtheenergyallthewayfromyourinnerarchesthroughtheinnerkneesandthighssothatyourinnerthighmusclesfirm,lift,andpressoutward.Pressyourthighs apart as if youwere sittingonaballoon thatwas inflating.At the sametime,keepyourupperinnerthighsdrawingback,sothatyourlowerbackdoesnotround.

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Watchtheconnectionbetween(a)yourarcheslifting,and(b)theshinsandthighs.Yourkneecapsshouldbeinlinewiththesecondtoeofeachfoot.

• Straightenyourlegsslowlyandsmoothly,maintainingtheactionsofthesemuscles;don’tallowyourkneestolockorturninward,anddon’tletyourlowerbackround.

• Firmandliftyourlowerbellyjustabovethepubicbone,andyouwillbeabletofoldmoredeeplyintothepose.

Ifyoupracticethisposewithattentiontotheliftofthearches,youwillstrengthenthetibialisposteriorandrestorepropertonetoitstendons,reducingpainandsorenessinthefeetfromdamagecausedbyfallenarches.

Prasaritapadottanasanahastheaddedbonusofrealigningandprotectingthekneesagainstdamagefromrotationofthebones.Allofthestandingposesinhathayogainvolvethesameworkforthetibialisposteriorinbothfeet:focusonkeepingtheinnerheelanchoredasyouworkthismuscletoliftyourarches.Asitgetsstronger,you’llexperiencelesssorenessinyourfeet—andanewfoundlightnessinyourstep.

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Bunions!Abunionisanall-too-commonfootproblemthatcaneasilydevelopintoapainfuldeformityifleftunchecked.

HowBunionsDevelop

Abunion(orprominent,bonybump)mostoftendevelopsfroma“zigzag”ofthebonesattheballofthebigtoe:thebigtoe “zigs” in toward the other toes, while the metatarsal“zags” out, causing irritation and even calcification at theheadofthemetatarsal.Thisisusuallyaccompaniedbythecollapseoftheinnerarchofthe foot. Each problem amplifies the other: the collapse of the arch accelerates theformation of the bunion, while the bunion itself further diverts the metatarsals,underminingthearch.Thebunionbecomesabiggerproblemwhenitbecomesinflamedandsorefromthepressurethatyouputonitasyouwalk.

Ourgenesdeterminetheshapeofthebonesandthestrengthoftheligamentsholdingthefoottogether,sothecauseispartlyhereditary:theheadofthemetatarsalboneofthebigtoecanbeunusuallyroundedorconvex,whichmakesitmorelikelythatthetoewillslideonitssurfacetoturnin.Attheotherendofthemetatarsal,thecuneiformboneuponwhichitrestscanbeshapedinawaythatcausesthemetatarsaltoshiftoutward.

Butheredityisnottheonlycause.Tightshoes—combinedwithahabitofwalkingwiththe feet turnedout—weakenthe ligamentsof thearchbyputtingpressureon thebigtoemetatarsalwhileforcingthebigtoeitselftoturninwardbypushingitasideasyouwalk.Asaresult,thetoesgetbunchedtogetherastheadductormusclesinthesoleofthefoot(especiallytheadductorhallucis)becometight,pullingthebigtoeintowardtheothers. The progressive formation of the bunion goes largely unchecked because theabductormuscle(theabductorhallucis),whichisdesignedtoresistthatpullandkeepthebigtoealigned,hasbecomeweakandoverstretched.Thusbunions—andmuscularimbalancesthatencouragetheformationofbunions—cancrippleusbymisaligningthebigtoeandweakeningthestructureofthefoot.

ActivateYourArches

The tibialis anterior runs from thebaseof thebig toe throughthe forwardpart of the arch of the foot. To give thismuscle aworkout,practicepickingupanapkinwithyourtoes.You’llfeelamuscleactivateatthebaseofyourbigtoeasyourankleflexesand your foot inverts (i.e., flips sideways) to lift the napkin.That’sthetibialisanterior.

Abunionmakesthefootunstableandwobblyinbalancingpostures.Tostabilizetheposeweoftenlocktheknee--andavoidtheneededworkinthefoot.

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• Youcanalsoactivatethetibialisanteriorbyliftingthebigtoe,keepingthemoundofthetoegroundedwhileintentionallyliftingthearchfrombehindthebigtoemound.

Theliftofthearch,withoutinvertingthefootandkeepingtheballofthetoegrounded,comesfromthetibialisanterior.Youmustkeepthismuscleactivatedandtheballofthebigtoedowntostrengthenthemusclesthatrealignthebigtoe.

TreatYourselftoaFootMassage

Tightnessinthesoleofthefootcontributestotheformationofbunionsandcausesthetoestobecramped.It’sdifficult,ifnotimpossible,tostrengthenthearchorworkwiththetoeswhentheyarestucktogetherinthisway,soyoushouldstartwithafootmassagetoreleasetheadductormuscles.

Youcanuseyourthumbsorrollatennisorgolfballbeneaththemoundsofthetoestoreleasethesemuscles.Startatthebaseofthebigtoesandmassagedownthroughtheinnerarch.Workbackupalongthelittletoesideofthefoot,andanywhereelseinthesolethatfeelstight.

Createsomespacebetweenthetoessothattheycanregaintheirmobility.Workyourfingersasfarbetweenyourtoesaspossible,cuppingthesoleofyourfootinyourpalm,andworkingthetoesbackandforthwitha“yogahandshake”toloosenthem.

Tocompletethewarm-up,takeeachtoeindividuallyandgentlypullitawayfromtheheel.Althoughthepurposeisnotsimplyto“crack”thetoe,acrackingorpoppingsoundcansignifyarelease.

StrengthenKeyMuscles

Sitonachairwithyourkneesbentandyourfeetparallel.Liftallofyourtoeswhilekeepingtheballsofyourtoesandyourinnerheelgrounded.Seehowmuchyoucanliftyourarch,notjustfromtheballofthebigtoe,butalsofromthecenterofthesoleinfrontoftheheel.

Onceyougetthetoesmoving,trythis:afterliftingallofyourtoes,keepyoursmalltoesliftedandextendonlyyourbigtoeforwardanddowntowardthefloor.Thisactionisyourprimary“workout”andthekeytobattlingabunion,providedthatyou:

• Keeptheliftofthearch.Thisprovidestheresistanceyouneedtostrengthenthe

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musclesalongtheinstepofthefoot.

• Groundyourbigtoemoundandinnerheeltokeepthearchstrong,andavoidsimplyinvertingthefoot.

• Reachoutthroughthebigtoe,asifyou’retryingtoextenditforwardtopushabuttonasitcomesdown.Thisisquitedifferentfromjustpressingthetipofyourtoedownintothefloor,whichjustscrunchesthetoe.

• Afterliftingandextendingyourbigtoesseveraltimes,you’relikelytofeelthemusclethatrunsfromyourinnerheelthroughtheinnerarchtoyourbigtoe(theabductorhallucis)begintotire.That’syourtargetmuscle.

Togofurtherinstrengtheningyourfeetasawhole,raiseallofyourtoes,andthenextendonlyyourlittletoesoutanddowntothefloor.

• Thisworksthemusclesrunningfromthelittletoealongtheoutershinandevenalongtheouterthigh,strengtheningthealignmentonthelittletoesideofthefoot,whilebuildingandstabilizinghealthyarches.

• Weaknessandtightnessinthissideofthefootandankleoftenaccompanieshyperextensionoftheknees,aswellaspronationofthefeet,orfallenarches.Strengtheningyourouteranklesandshinsinthiswayhelpsyourknees,particularlyifyouhaveflatfeet.

Forthelastexercise,keepyourmiddletoesliftedandyourtoesspread,andextendonlyyourbigtoesandlittletoesoutanddowntowardthefloor.

• Thisbuildsthetransversearchatthefrontofthefoot,aswellasstronglyworkingboththeinnerandouteredgesofthefoot,whichenergizesandbalancestheinnerandouterarches.

• Youmightthinkofthislaststageoftheexerciseasfullyrealigningthefourcornersofthefoot—bigtoemound,littletoemound,innerheel,andouterheel.

• Whentheheelboneandtoesareproperlyalignedatthesecorners,yourfootfunctionswellinforward-movingactionssuchaswalking,justasacardrivesbestwhenitswheelsareproperlyaligned.

Thesetoeexercisescanbeincorporatedintomanyyogaposestoenhanceyouroverallalignment and increase both the resilience of your arches and the strength of thefoundation in your feet,with additional benefits for your knees andhips. If youhavebunions,theseexerciseswillhelpyousloworevenhalttheirprogress.Andevenifyoudon’thavebunions,theseactionswillhelpyoutofullyengageallthewayfromyourfeetthroughyourkneesandhips,enhancingtheoverallhealthofthesejoints.

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TheEnergybodyItsnotjustthephysicalbodythatcanbecomeungroundedandimbalanced–tofurtherourexplorationofour foundationwe’ll lookatways inwhichwecankeepasenseofstabilityfromtheinsideout.

ManagingVata!

Vata is the easiest dosha to get thrown out of balance. Vata rules the ethers and isrepresentedbythewind.Whenoutofbalance,apersonmaybecomeirritated,anxious,fearful, depressed, suffer from insomnia, and experience digestion issues, includingconstipation.

Vatarepresentsthewind,theethers,andmovement–soifoutofbalancewecanfeelanythingbut stable!!Topacifywewant togroundand toconnect to thestrongearthenergy that supports us. Tricky fickleVata likes us to believe that our challenges arebiggerthanus,andoftentimesmanifestsascreatingissuesandmakingupstoriesinthemind.

Vataispacifiedbyheat,socreatesomeinternalheatforyourselfbymovingmore.Bemindful of the ayurvedic like increases likeprinciple.Thus,movement that’s frenetic,jumpy, where the music is loud or the environment windy will not be helpful.Emphasizegroundednessandfluidityinyourmovement.

When practicing Yoga, avoid aggravating yourself with tricky postures or constantattemptstokickuptoahandstand;avoidjumpsinvinyasapractice. Instead,usefluidmovement,withlongerholdsinposestocreateheat.Useujjayipranayama!

Askyourself,“doesyourphysicalmovement/practicemakeyoufeelmoregrounded?”Ifnot,alterit.

With the aid of yoga and Ayurveda we can become our own caretakers, prescribingourselveswiththetoolsandtechniquestomaintainoptimalhealthandtolivelifefully,andmorejoyfully.

TipsforYogapractice:

• Slowitdown,ifyouaredoingvinyasa,moveslowlyconnectingtoanequalratioofbreath.

• Practicestandingposes,Warriors,Triangle,SideAnglePose,andholdthem

• Practiceforwardfolds,standingandseated,andholdthem

• Squatisincrediblygrounding

• Shoulderstandandheadstandarebothwonderfulposestosoothevata.

• Bringadevotionalqualitytoyourpractice.Bhavanaistheattitudeofthepracticewhenthepracticeisrootedinloveandgratitude.

TipsforPranaymamapractice:

• Brahmari,orbumblebeebreathisincrediblyinternalizing

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• 1:2ratiobreath,doublingtheexhale,orholdingapauseafterexhalation.

TipsforMeditationpractice:

• ChantingthemantraSOHUM.Itisenergeticallygrounding,guidingusoutofthemindandintoaplaceofconnection.SoHumispracticedbyinternallysayingthemantraconnectedtothebreath,Soontheinhale,Humontheexhale.

• ChantingtheBijamantraLAM.ThisisthesoundassociatedwiththerootchakraMooladhara.Whenusing this tool simply repeat theword Lamover and overinternally. It will help to connect you to the root, therefore grounding excessvata.

Otherpracticesforbalancingvata:

• Eatingrootvegetables

• Eating warm liquids like soups, but also staying away from dry foods, likepopcorn.

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ApanaVayu

ApanaVayu isourenergeticwasteremovalsystem,andwhenit flowsstrongly itgetsridofthosethingsthatcreateblockageswithinusbothphysicallyandpsychologically.

Thisclearingofthesystemopensupoursubtleenergychannels,nadis,allowingpranalifeforcetoflowfreely,bringinggoodhealthandasenseofgroundedness.

Apana flows in a downward and outward direction and is most active in thelowerabdomenandpelvis.Onaphysicallevelitgovernsexcretion,urnination,mensturation,sweating and all other forms of removing unwanted residues from the body. It alsogovernsreleasingofheldemotions,memoriesordamaginghabits.

When Apana flow is weak our whole body-mind-spirit is weakened. We becomeweighed down by excess waste, also known as ama, and feel heavy, doubtful andwithoutdirection.

Pranayama-extendingourexhalation!

JustasPranaVayucorrelatestotheinhalation,ApanaVayucorrelatestotheexhalation.

• Takenoteofyourbreath,isiteasiertoexhaleorinhale?

Difficulty exhaling is a sign that the necessary Apana flow of release is not fullyactive.Thesimplesolution-practiceextendingyourexhalebreath.

T.K.V. Desikachar says, “The most important part of pranayama [yogic breathingpractice]istheexhale.”

Start with a few open mouth exhales, maybe even a big ahh breath. Observe thesensationsinyourbodyfromthesefewsimplebreathsandnoticeifyoufeelasenseofrelief.

Then take a moment to count the length of your inhale and length of your exhale.Slowly,withoutcreatingstressinyourmindorbody,lengthenyourexhaleonecountatatime.

Desikacharsuggests,“Abreathingpatternwheretheexhalationistwiceaslongastheinhalationisaimedatprovidingmoretimeduringexhalationforfreeingthebodyofitsblockages.”

Abigrelease–Simhasana(lionsbreath)

Ifyoufeellikeyoureallyneedtoletsomethinggo,eitherinthebodyormind,trytakingabiglionsbreathwhereyoustickyourtongueoutontheexhaleandgazetowardyourthirdeye.

Ifnothingelse,thispracticewillmakeyoulaugh,andweallknowwhatagreatreleaselaughingis!

(Andifyounotice,laughingisarepeatedstrongexhalewithahasound.)Enjoy!

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MoolaBandhaMoola Bandha, the root lock, is an incredibly important yoga practice. The SanskritwordMoolareferstotherootofaplantortree.As inEnglish,rootcanalsomeanthefootorbaseofanobject,ortheoriginofathing(therootoftheproblem).

WhypracticeMoolaBandha

MoolaBandhaisstabilizingandcalming-italsoenhancestheenergyofconcentration.

Moola Bandha can be practiced in Asana, Pranayama and Meditation, and providescontinuitywhenbreathingpracticesarecompletedandmeditationbegins.

Svatmarama, author of the authoritative Hatha Yoga Pradipika states: “There is nodoubtthatbypracticingMoolaBandha...totalperfectionisattained.”

TheUpanishadslikenpranatoabirdtiedtoitsperch,fetteredbyidaandpingala.Itlivesout its days goingback and forth fromone to theother, never finding freedom.Yogaadeptsstatethatitispossibletorestraintheinvoluntaryalternationsofidaandpingalaandtounitethesetwoseparatestreamsofenergy.Thisistheliteralmeaningofhathayoga—theyogainwhichha(therightbreath)andtha(theleftbreath)arejoined.Whenthese streamsareunited,prana is freed to ascend through the central channel of thespinalcolumnto itsultimategoalat thecrownof thehead, thesahasrarachakra.Theinitialstageofthisprocessiscalledtheawakeningofsushumna.Practicesforattainingsuchanawakeningaresaidtobringaboutperfection,andthatisatleastonesourceofSvatmarama’spraiseforMoolaBandha.

AQuickAnatomyLesson

Formedlikeabowl,thepelvicgirdleconsistsofthreefusedbones—theilium,theischium,and the pubis. The pelvis is open at thebottom(thepelvicoutlet),andatthebaseofthisopeningisanareaofthebodycalledtheperineum.Viewedfromabove,theperineumis shaped like a diamond. The coccyx (thebase of the spine) lies at the rear of thediamond, while the front of the diamond isthe pubic symphysis, the joint between thetwopubicbones.Theleftandrightcornersofthediamondarethetwositbones.

MoolaBandhaisassociatedwiththecenteroftheperineum.

• Inmen,MoolaBandharesultsfromcontractionsofthemusclessurroundingtheperinealbody,whichliesmidwaybetweentheanusandthegenitals.

• Forwomen,thecontractionofMoolaBandhaissaidtobefeltnotattheperinealbody,butattheareasurroundingthebaseofthecervix.

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HowtoPracticeMoolaBandha

Sinceitisoftendifficulttoisolatethecontractionsinthisarea,developingawarenessofMoolaBandha is amatterofdailypractice. It shouldnotbe rushed,becauseworkingslowly and gradually allows muscles to strengthen at the same time that mentaldiscrimination is developing. An obstacle to practice is that the muscles of theperineumtendtoworktogether,andfrequentlywhenonecontractstheyallcontract.Inaddition, it is quite easy to inadvertently tense respiratory muscles along with theperinealmuscles,andunnecessarysympathetictensionmayoccurinotherareasofthebodyaswell.Ittakescarefulattentionandregularpracticetosortthisout.

Step1

Thefirsttaskistodevelopthesimpleabilitytocontractandrelaxtheperinealmuscles.

• Tobegin,sit inanyerect,meditativeposture—preferablyacross-leggedseatedpose.

• Closeyoureyes;restyourbody;andrelaxyourbreath,feelingthesidesoftheribcageexpandandcontractwhilereleasingtensionfromtheupperabdomen.

• Breathing freely, and without coordinating the breath with your musclecontractions, squeeze the entire perineal region—front, middle, and back—inwardandupward.

• Keepthebreathassteadyandsmoothaspossible,withoutpausing.• Pressinslowly,andwhenthecontractioniscomplete,releaseitslowly.• Inthisexerciseyouarenottryingtodiscriminatebetweenindividualareas,but

tostrengthenallthemusclesoftheperinealregionwhileincreasingawarenessofthem.

• Repeatthisexercise25times.

Step2

Next,contractallthemusclesoftheperineumandholdtoyourcomfortablecapacity.

• Whilethetensionisbeingmaintained,continuetobreatheslowlyandsmoothly.• Sense the area around the anus, then move to the central contraction at the

perineal body or cervix, and finally examine the contraction in the urogenitalarea.

• Tighteneachareaasyoufocusonit,feelingthesensationsthere.• Thenreleasetheentirecontractionslowly,andrelax.

Step3

Nowcoordinatecontractionsoftheentireperineumwiththebreath.

• Inhaling,contracttheperineum,andexhalingslowlyreleasethetension.• Timethecontractionssothattheycoincidewiththebreath.Jerkinessorlossof

controlcanbegraduallyreducedovertime.• Duringthispractice,begintofocusonthecentralregionoftheperineum,giving

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specialattentiontosensationsthatwillbeassociatedwithMoolaBandha.• Repeatthisexercise25times.

Step4

Finally,whenyouareready,centreyourattentiononthecentreof theperineum,andcontractthemusclestheretightlywithminimalinvolvementoftheanalandurogenitalareas.

• This is the initial version of Moola Bandha, and it will take some time toaccomplishit.

• Thereisnohurry,anditisbettertoprolongthepracticeratherthanrushit.

Step5

Oncethecontractioncanbeheldwithoutaffectingthebreath,othersympatheticmuscletensionsarerelaxed,andyouwillbeabletocomfortablyholdMoolaBandhaforsometime.ThenitcanbeemployedduringAsana,PranayamapracticesandMeditation.

TheBenefitsofMoolaBandha

Mula bandha has the effect of restraining energy at the perineum; in this sense it isstabilizing and calming. It also has the effect of gently enhancing the energy ofconcentration. It is as if a radio dial has been adjusted properly so that the voice ofconsciousnesscanspeakmoreclearly.

ThroughthepracticeofMoolaBandhathedirectionofthedownward-movingenergieslocatedintherootchakraandtheupward-movingenergieslocatedattheheartchakraare said to be reversed and the energies united. This internal union leads to theexpansionofawareness.

Whenthisenergyiscalmandsecure,lifeitselfismorerelaxed.

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MudraPracticestoenhanceGrounding&Stability

ApanaMudra

ApanaMudradirectsbreath,awarenessandenergy intothelower body, activating the downward moving current ofApana Vayu. This mudra lengthens the exhalation -enhancingApana Vayus calming and grounding qualities aswellasreleasingblockagesinthepelvicarea.

ChinmayaMudra

Chinmaya means ‘embodiment of knowledge’. This mudradirectsbreath,awarenessandenergytothebaseofthebody–deepeningour connection to theearthand itsqualitiesofgroundingandstability. Thisgestureencouragesasenseofalignment within the structure of the body allowing us totruly inhabitourbodies fully. Chinmayaslows thebreath–especiallytheexhalation–instillingasenseofserenity.

PrithviMudra

Prithvi means ‘earth’ and as the name implies directsawarenessandenergyintoourfoundationanddeepensourconnectionwith thenaturalworld. Thisgesturecreatesasenseofsupportwithinthestructureofthephysicalbody–improving the health of the skeleton itself. Prithviencouragesafirmfoundationbothphysicallyandmentally–instillingadeepsenseoftrust.

BhuMudra

Bhumeans‘earth’–thismudraactivatestheearthelement,. Ifwetakeacross-leggedpostures when practicing this mudra the body forms a mountain shape – naturallycultivating a sense of steadiness and stability. As we develop greater stability and

grounding, we enhance feelings ofsecurity and comfort within ourbodies.

Bhu Mudra opens and balancesMooladharaallowingustomeetoursurvival needs whilst releasingexcessivefearandanxiety.

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EmotionalcausesofPhysicalSymptoms!Another way to view stubborn imbalance in the physical body is from an emotionalperspective – you may have tried absolutely everything your physio/chiropractorsuggestsandyetstilltheproblempersists…

According to author Louise Hay and scientist Bruce Lipton, physical symptoms aremerelytangibleevidenceofwhatisgoingoninyourunconsciousmindandhowyouarereally feeling deep inside. Author Calvin Banyan explains that our emotions play acrucial role in ensuring our needs aremet. If feelings are ignored, our subconsciousmindmustfindanotherwaytogetitsmessageacrossandhelpusseethatourdeeperneedsarebeingignored!

Moredetailsinformationcanbefoundbyfollowingthislink-

http://www.enlightenedfeelings.com/symptoms.html

Everythingon thePhysicalplane isamanifestationof somethingon theMetaphysicalplane.Whenwespeakofabundance,whatwearereallytalkingaboutisanabundanceof emotional, mental and spiritual energy. We fill ourselves to the brim with theseenergiesanditistheoverflowthatismanifestonthephysicalplane.

The signs and symptoms that are apparent on the Physical plane lead us to inquire,ultimately,moredeeplyintoourselvesasenergeticandspiritualbeings.

Wetendnottoworrytoomuchaboutthissortofthingwhenourbodyisworkingwell,wearenotfeelingpain,orwearenotinthethroesofsomechronicdisease.Butwhenour body feels pain or becomes disabled by disease or accident we tend to startreachingoutforanswers.Wewanttoknowwhy.Ormaybewedon'tevenwanttoknowwhywejustwanttofixsomethingweperceiveisbroken.

Realistically,whenourbodyrefusestodowhatwewantitto,metaphysically,itisnotactually broken. It is doing its job.Oneof its functions is to carrymessages from thehigherenergeticplanestous.

Itisthenuptoustointerpretthesemessagesandtakeaction.

The following are only general observations, serving hopefully to illuminate areasthat you can look at more closely in yourself or with the help of a YogaTeacher/HolisticTherapist.

Youaretheonewhoknowsyoubest.

Asyougo through theseobservations, try to expand your awarenessbeyond yourown life to see also how these disharmonies are reflected in your own family,community…

Ultimatelyitisourownchoicetohealornottohealanditisourowninnatehealingabilitythatisactivated.

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TheLanguageoftheBody/MindInbody/mind language, it isour legsand feet that reflectour feelingsaboutourowndirection,andwhetheritistherightoneornot.

Hips, legsandcalvesarehowwemoveforwardinlife. Ourlegs,calvesandfeetstoremuchofour trauma, resentment, jealousyandemotionalpain,bothpastandpresent,especially in regards to your family. Problems in this area show a block in the rootchakra,whichtriggersfeelingsoffearofmovingforwardormakingchanges.

• Youmayfeelstuckandunabletomoveforward.• Youmaybeexperiencingissuesaboutyourself-identity.• Youmaynotfeelanysupportinyourlife–asthoughyouaretheonesupporting

everyoneelse,orasthoughyoucan’tsupportyourself.

Kneesand feet carry theenergyofournegativeemotions– thinkof a child stampingtheir feet! This is because the vibration of negative emotions is lower, heavier anddenser,causingthesefeelingstodroptothelowestpointofourbody.

• Inflammationhereshowsyouarenursinghurtfeelings.• Stubborn,inflexibleresentmentgoestothekneesandjoints–thepartsofyour

bodythataredesignedtobeopenandflexible.

ReflectiveQuestions

Ifyouwishtoexplorethemind/bodylinkfurther,usethequestionssuggestedhereor maybe write down your own once you have read each section in more detail.Explorewhatwas happening for you emotionally either at the time or before anyphysicalissuebegan.Youcanwriteitallinajournalorsitwiththequestionsinquietreflection.

Here’ssometogetusstarted:

• Areyoubeingrigid,inflexibleandun-forgiving?• Haveyoucreatedtoomanyrulesinyourlife?• Are you holding on to the past and supporting the heavy weight of this

burden?

Rememberthereisnoonefinalanswer.Thetransformationcomesbysimplyaskingthequestionsthemselves.Simplyaskthequestionsandlettheenergyofyourintentmakethechange–youdon’tneedtograspforananswer–youjustneedtotrustthattheansweristhere!

Thekeytowisdomisaskingalltherightquestions–JohnSimone

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TheFeetSuchsmallthingstocarrysuchabigpersonabove!Howourfeetdothejob,everyday,with so little complaint, is amazing.The feet are remarkableas through themwecanconnectwiththewholebody:meridianlinesbeginandendhere,andreflexologypointscanstimulateeachoftheorgans.

• Our feetgo first into theworld, extendingourmovingenergyoutwards. It is asign of growing up when we can "stand on our own two feet" and not bedependentonsomeoneelse.

• "Puttingourfootdown"meansnotlettingsomeonetakeadvantageofus.

• We "put our best foot forward" as we step into the world with courage andconfidence.

• Ifwe"digourheelsin"itimpliesweareholdingontighttoreality,stubbornnessindicatingafearofchange.

Ifweextendtoofarortooquicklyourtoesmaykeepgettingbruisedorbumped.Thetoesareconcernedwiththesmaller,moreimmediateissues,somakesureyouarenotmissingthedetailsinyourdesiretomoveforward.Theyalsoextendoutwardsfirstsotheygettotestthewaterbeforetherestofyoustepsin,buttheyaremostlikelytogetknocked or trodden on when you are pushing forward too quickly or in the wrongdirection.

Thefeetoftenstoretoxicenergies(grieforresentments),asfarawayfromtheHeartaspossible.Often,theseareissuesthatgoallthewaybacktochildhood.Ifweareunabletoreleasethesefeelingsthebodywillbegintostorethem(like itdoesfat)Overtime,moreandmoretoxicenergiesarestoredandinsomecases,theentirelegcanbecomeinvolvedandthewastestartsleakingbackintothesystemcausingmajorillness.

Louise Hay suggests that feet represent our understanding of ourselves, of Life, andothers,andtoesrepresentminordetailsofthefuture.

WhileitislegsthatcarryusforwardintoLife,itisthefeetthatactuallymakecontactwiththeground–sadlyduetotheamountofconcreteonthegroundwerarelygettheopportunitytofullyconnectwiththeearthanditssupportingenergies–creatingfeelingsofseparation,isolationandultimatelyfear…

ReflectiveQuestions

• Isityourhabittobeimpulsive–tomovetooquickly?• Areyouholdingontopastpain?• Howdoyoufeelaboutchange–haveyouhadarecentchangeindirection?• Whatisstoppingyoufrommovingforward?• Howoftendoyoutakeyourshoesoffandfeeldirtorgrassbeneathyourfeet?• Doyoufeelsafe,nurturedandsecureinallareasofyourlife?

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TheAnklesTheanklesenableourentirebodytostanduprightandwalk,afeatthatisextraordinarygiventheirnarrownessandfragility.

• Support is the keywordhere, as the ankles reflect the supportwedepend onfromothersand fromthepsychologicalandemotionalbeliefs thatgiveour lifemeaningandpurpose.Whentheseareunderminedthenthereisnothingtoholdusupright.

Anklesrepresentflexibility,whichisimportantasonenavigatesthetwistsandturnsofLife.Stiff,painfulanklesmaymeanthatchangeisdifficult foryou.Maybeyouareonewhodigsinyourheelsandresistsmovingforward.ThemoreLifeforceschangeuponyou,thedeeperyoudigin.

LouiseHaysuggeststhatanklesrepresentmobilityanddirection.

Asprainedortwistedanklecouldindicatesalackofflexibilityinourdirection,causingtheenergytotwistorgoinalldirectionsatonce.

Abrokenanklecouldindicateaverydeepconflictaboutthegroundwearestandingonandsupportforwherewearegoing.Perhapsyouneedtogoinanewdirectionbutyouareresistingmakingthechange?

ReflectiveQuestions

• Haveyoulostyoursupportsystem?• Areyourbeliefsbeingquestioned?• Whatneedstobeuntwisted,unraveled,orredirected?• Areyoubeingpulledindifferentdirections?• Whathasdamagedyourabilitytostandupforyourself?

• Orhaveyoufinallyreachedyourbreakingpointandcannolongerstandsomethingorsomeone?

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TheShinsTheShinsrepresentanotherweaklink.AlthoughtheShinsaremostlybone,thehardestsubstanceinthebody,theyareactuallyquitesensitiveandbrittle.AslightwhackontheShinsisnotonlypainful;itweakenstheentirebodyandstopsitinitstracks!

• When we have organized ourselves to move forward, to take the next steptowards the goal we have set, and are in the process of taking it, somethingcomesalongandsendsyoutumbling.

• Itissomethingwetripoverbecausewedon'tseeit,eventhoughitisrightthereinfrontofus.

Inancienttimestheshinpadsthatworriersworewerecalledgreaves.Veryoftenwhattripsusupissomething,thelossofwhichwehaven'tproperlygrieved.

Movingforwardalwaysmeanssomethinggetsleftbehind.Interestingtonoteisthatthethree Yin channels of the foot all criss cross at Spleen 6 (Sanyinjiao), representing aconfluenceofWorry,Anger,andFear.

LouiseHaysuggeststhatproblemsarefearofthefuture;notwantingtomoveahead.

TheKneesThekneesallowustobend,toconcede,togive,especiallytogiveway,andtokneel,anact of humbling ourselves to a higher power or authority. In kneeling we have torelinquish the ego; or we become stubborn and proud. Toomuch pride andwewillstumble:rememberthesaying-pridecomesbeforeafall!

Thekneesare likeshockabsorbers, taking thestrainbetween theweightof thebodyabove and the ups and downs of the terrain below. They aremajor weight carriers,whetheritisphysicalorpsycho/emotionalweight.

Inpractice,everytimewemoveforwardinLifeorapproachchange,weapproachtheunknown.Wemay feel vulnerableorunsure.Wemay stand still, stiff kneed resistingthewindsofchange.

Aconsistentlyweakkneemayshowaresistancetogivingway;thekneecannolongertake the pressure so it collapses and we are unable to maintain our standing. Todislocateistolose.Whatgroundhaveyoulostandwhatdoyouneedtodotoregainit?

ReflectiveQuestions

• Areyoufeelingarrogant,stifforungracious?• Areyouholdingontoprideandresistinghumility?• Areyoucarryingtoomanyemotionalissues?• Howcanyoureclaimyourbalanceanddignity?

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TheThighsThethighsarethelinkbetweentheHips&decisions,andtheKnees&pride.

Veryoften,whenwehavemadeadecisionandtakethenextstep,Pridegetsintheway."What if I lookstupid?What if it'snot right?What if itdoesn'tworkout?"Ourkneeslockuporturntojelly,andwearepreventedfrommovingforward.

• ThepainthatbeginsintheHipsandshootsdowntheThigh(SciaticNerve),istheseparationfromourdesireanddecisiontomoveforwardandourFearoffallingflatonourass.

LouseHaysuggeststhatUpperThighproblemsrepresentretainingchildhoodtrauma.

Whenthedirectionwearegoinginisuncertainorfraughtwithconflict,thiscanbeseeninthemovementwemakeaswewalk.There isabigdifferencebetweentakingsmalluncertainstepsandtakinglargeconfidentstrides;oronepersonmaytripandstumbleastheygo,whileanothermaymovepurposefullyandgracefully.

Stronglegsgivestabilityandthepowertostandupforourselves,butover-developedorverytenselegscanmakeithardtobespontaneousortomovewithlightness.

ReflectiveQuestions

Doyoufeelunsureofyourplaceintheworld?

Doyoufeeloverwhelmedbyyourresponsibilities?

TheHipsHipsrepresentdecisionsinLife,especiallydecisionsaboutmovingforward.Paininthehipsisasignofbeing'stuck',unabletomakeadecision,orseeclearlywhatneedstobedonenext.

The process ofwalking requires thatwe first thrust the hip forward and the leg etc.follows.Thisisactually,anactoffaithonourpart,sincewearequiteliterallyinitiatingafalltothegroundandtrustingthatourlegswillsaveus.

• TheGallbladderChanneltraversesthehip,whichagainrepresentsCourageandconfidencetomoveforward.

Louise Hay suggests that hip problems represent fear of going forward with majordecisions.

Hipsrepresenttheideathatthenextstepinyourlifeis important.Painordiscomfortadvises you to slow down or stop, look around, buy a map, or ask someone fordirections.

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Stability without freedom is rigidity

Freedom without stability is

recklessness….

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OmNamahPranaya,PranayaNamahOm,PranayaSwaha

OmNamahApanaya,ApanayaNamahOm,ApanayaSwaha

OmSwaha,NamahOm

Thechantabove–forme–representstheprincipleofSthiraSukha!

OurYogapractice ismuchmore than cultivating strengthand flexibility. ItsultimateaimisthemanagementofPRANA–lifeforce/energy.PRANAenablesthebodytomove(sthira)andthemindtothink(sukha)

In thischantwehonour three importantenergieswithin thebodythatgo together tocreatebalanceandharmonyonmanylevels. NotonlyinourYogapracticebutalsoinourlifeandthechoiceswemake.

OmNamahPranaya,PranayaNamahOm,PranayaSwaha

PRANA – which represents sukha, the quality to be free and expressive, to movewithoutblockage,toflow.Weconnectwiththisenergywitheachinhalation.Itislinkedtovitality–inspiration–ourveryessence,andallowsustohonourallexperiencethatcomesintooutlife.

OmNamahApanaya,ApanayaNamahOm,ApanayaSwaha

APANA – which represents sthira, the quality of steadiness and strength, to begroundedandpresent.Weconnectwiththisenergywitheachexhalation.Itislinkedtoconfidenceandoursenseofpurpose,andheneedtoletgo/toreleaseanybindssothatwemayfullyexperiencePrana.

OmSwaha,NamahOm

SAMANA–thispartofthechantrepresentstheneedtodigestandassimilateallthatentersourbodyandmind.Foroptimaldigestionweneedtopause,tobepresent.OnceweembodytheprinciplesofSTHIRASUKHAthenwecanfullyconnecttoourcentreofpoweratManipura–allowingfortransformationtotakeplace!

ThisbringstomindaquotefromoneofmyfirstYogateachers–healwaysusedtosay

“Yogamakestheimpossible,possible!

IneverfullyunderstoodwhathemeantatthetimeuntilIunderstoodthedeepermeaningofSTHIRASUKHA.Irealisedthatstrengthdoesnotmeantoberigid–andneitherdoessoftnessalludetoweakness.Practicingwiththeseprinciplesallowsustohealratherthanharmourbodies–wecreatefluidlines,whichreflectinnerbeautyandstrength-astrengththathasnoboundsastheimaginedouterstrengthmayhave!

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StandingPosture

Afirmfoundationiskeytotheintegrityofanystructure.Whetherit isabuildingorabody,thepartthatcontactstheearthmustbestrongandviable.Standingposesmakeusawareofourconnectionwiththeearthandteachustoberelaxedandbalancedonourfeet.Wecanthenrealignourfoundationfromtheankles,throughtheknees,tothepelvis and tailbone, thereby connecting the coreof thebody to theearth.By creatingawareness of alignment, standing poses also cultivate kinesthetic intelligence—anorganic understanding of how the body works and moves. This prevents us fromexceedingourcapacityandtherebyinjuringourjoints.Becausestandingposesrequireustoactivelyengageourawarenessofhowweuseourmuscles,joints,andbreath,theybuild both mental and physical stamina as well as discipline. And, as with all thepostures,standingposesimprovecirculation,breathing,andenergy;asthebodyopens,energyflowsmorefreely,andallthebody’ssystemsworkmorefluidly.

Nomatterwhatelseyoumightwanttoexploreinthevastworldofyoga,practicingthestanding poseswill give you a solid foundation, good alignment, an understanding ofbodymechanics,andtangibletraininginmindfulness.Thestandingposeswillhelpyouwherever your journey leads—to themost advanced asanas, to a deepermeditationpractice,ortosimplybecomingmoreawareandjoyfulinyourbody.

Wecanseparatestandingposturesintotwocategories

• SymmetricalPostures–whichmeansthatbothsidesofthebodyaredoingthesamethingatthesametime.Forexample…-Samasthiti(standing)&Utkatsana(chair)etc

• Asymmetrical Postures –whichmeans that twohalvesof thebodyaredoingdifferentthings.Forexample…-Virabhadrasana(Warrior1&2)–Trikonasana(Triangle)etc

Standingposesalsoincludebalancingpostures–suchasVrkshasana(Tree)Garudasana(eagle)amongstmanyothers!

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PhysicalBenefitsofStandingPostures

Oneofthemajorbenefitsisthattheyareaccessibletoall.

• Youdon’tneedalotofexperienceorflexibilitytopracticethem

• Theycanalsooffergentlechallengethebodyinasafeandconsideredway(withprops&modification)

• Provide an opportunity to explore alignment due to the range of motion andfreedomofmovement(whichisverydifferenttoseatedorsupinepostures)

• Greatforincreasingspaceandflexibilityinthehipsandaremoreaccessiblethanseatedhipopenersformost

• Helptodevelopbalanceandboostcirculation

EnergeticBenefitsofStandingPostures

Fromanenergeticandemotionalpointofviewstandingposturesare

• Invigorating–theyhelpusbuildconfidenceandfeelcourageousandstrong.

• Empowering–andalsogroundingasourfeetareconnectedtotheearth

• Balancing toApanaVayu (seepage44) – thedownwardmoving energy in thebody

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KeyActionsofStandingPostures

Samasthiti(standing)isthefoundationstandingposturefromwhichallothersevolve.Wecanusethisposetounderstandthefoundationthefeetprovide.

• Cometostandingwiththefeethipdistance(2fistsbetweenfeet)andparallel(middleofanklejointinlinewithsecondtoe)

• Placeablockbetweenthethighsandbegintohugwiththeinnerthighs

• Slowlybegintositdownasifinachair–noticehowthebuttbeginstostickout(orifyouresistthebackrounds/becomestense)

• Nowsqueezetheblockwiththefrontofthethighsalittlemorethanthebackofthe thighs – this helps tomove theheadsof the thighbonesback into thehipsockets,whichiswherewewantthemtobeforstandingposes.Atthesametimerootyourtailbonestraightdownasifyouweredrivingastakeintotheground–thenslowlystraightenthelegs

NOTE–alwaysleaveamicrobendinthekneessoyourfeetremainactiveandgrounded,hipsrelaxedandyourthighsalive.

• Bysqueezingthefrontoftheblockwecreateaslight nutation in the sacrum – which meansthe top of the pelvis and sacrum ismoving inwhichencouragesaneutralcurveinthespine.

• Anotherimportantalignmentactionistokeepthebackoftheheadinlinewiththebackofthepelvis–whichwillhelptosupportthestabilityinourcore

• We can further work with the actions of thelegs and pelvis in standing postures bybecomingawareofthetwofrontalhipbones–theanteriorandsuperioriliacspines

• Themusclesinbetweenthesebonesarethetransverseabdominalswhichisalsolinked to the multifidus which effects the sacrum and the spine MORE PLUSPICTURES

• Tofeelthesewecanbringourhandsontothehipsandbendthekneesslowlyasif to sit in a chair and at the same time feel as if your pulling the hip bonestogether

-thisautomaticallysupportsthesqueezeatthefronoftheblock

-asyoustandupthistimeimagineyouarezippingupfromyourlowerbellytothenavel

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Letsrecaponallthekeyactionsinsamasthithi

• Foundationinthefeet

• Thighsmovingback(withoutlockingtheknees)

• Engagementbetweenthehipbones

• Engagementbetweenthepubicbonesandthenaveltosupportthelowerback

• Thebackoftheheadinlinewiththepelvis

ThinkaboutaclassicmisalignmentinTrianglePosturewhenastudenttakestheirhandtoolowonthefrontleg–thebackoftheheadcanswingwayforwardofthepelvis–distortingandplacingpressureonthelegs,spineandhipsandundermininganybenefittheposturemayoffer…..

Similarmisalignmentscanoccurwithwarrior1whenthechestswaysforwardintothelungeonceagaintakingthebackoftheheadoutoflineofthepelvis!

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TheLegColumnsThe leg is composed of five distinctsections:upperleg,knee,lowerleg,ankle,andfoot.

The upper leg begins at the hip andcontinues down to the knee. The onlybone in this region is the femur, thelargest bone in the body. The femur’shead creates the ball of the ball-and-socket-style hip joint. The base of thefemurmakesuppartoftheknee.

The major muscles in the upper leg arethe hamstrings and quadriceps. Thehamstringsarethreemusclesatthebackof the thigh that affect hip and kneemovement. The quadriceps—thestrongest and leanest muscles in thebody—are a four-muscle group at thefrontofthethighthatworktoextendthekneeandlowerleg.

Thekneeisapivot-likehingejointinthelegthatconnectsthebonesintheupperandlowerleg.Itisthelargestjointinthehumanbody.Thekneeiswherethefemurintheupperlegmeetswiththetibiaandfibulabonesinthelowerleg.

Anotherbone,thepatellaorkneecap,isatthecenteroftheknee.

Theknee joint iscomposedofnumeroustendons, ligaments,andprotectiveelements,suchascartilageandbursa.Theseconnectiveandprotectivetissueskeepthebonesinplaceandpreventthemfromgrindingagainsteachotherwhileallowingthekneejointtoflexandtwistslightly.

The lower leg contains two bones. The tibia is the second largest bone in the leg. Itmeets the femur to create the knee. The fibula, the other bone in the lower leg, isconnectedtothetibiabelowthekneejoint.

Thereareabout20musclesinthelowerleg.Thesedoeverythingfromhelpingtoraisethelowerlegtowigglingthetoes.Manymusclesthatpowerfootmovementsbeginashighupasthebackofthekneeandextenddowntothefoot.

Possibly the most important structure in the lower leg is the Achilles tendon. Itconnectsthreemuscles—theplantaris,calf,andsoleus—totheheelbone.Itstorestheelasticenergyneededforrunning,jumping,andotherphysicalactivity.

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Yoga&theAchillesTendonTheAchillestendon,afibrousconnectivetissue,joinsthecalfmusclestotheheelbone.Unlikeamuscle,theAchillestendondoesnotcontracttocreateforce,althoughitdoeschannel force during actions like walking and jumping. Most styles of yoga focus onstretchingandstrengtheningmuscles,notconnectivetissue.Stiffmusclescanleadtoasore Achilles tendon or Achilles tendonitis, which can be aggravated by certain yogaposes.

TheCalfMusclesThe largest calf muscle is called theGastrocnemius and it has 2 attachmentsabove the back of the knee – making theknee more stable and providing greaterpowerforlocomotion.

• Italsocreatesaresistancewhentheleg isstraightenedso that itdoesn’tkeepgoingintohyperextension.

TightmusclesintheLegs

Tight muscles in the legs, especially in the lower legs can potentially cause Achillestendonitis.Tightlegmusclesarisefromstandingforlongperiods,wearinghighheelsorpoorlyfittedshoesandfromexercisingwithoutstretching(running&cycling).Duringyour yoga practice, overextending a stretch or holding a stretch for too short a timewithoutdocareandattentioncan increasemuscle tensionandcouldpossibly lead toAchillestendonitis.

Beaware

HandleAchillestendonitiscarefully.AsoreAchillestendoncantear,requiringsurgeryandalengthyrecoveryperiod–soitisimportanttolistentoyourbodywhenpractcingandifteachingbeawareandavailableforstudentstoshareconcerns.

Unlesscorrectlymodified,standingyogaposes,forwardfoldsanddownwarddogmay

This is important tonoteas its also relevant tohowwehold the feet ina forwardbendtogetabalancedstretchtothehamstring–andalsoremindsusthatnothingworksinisolationinthebody..

Activating the calfmuscle inWarrior2 for instancenotonlyplants the foot it alsoholdsandstabilizesthekneeinposition.

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aggravateAchillestendonitis.Stretchingpastyourcomfort level inanyyogaposealsoincreasesyourchancesof injury. It is important toreduce thespeedand intensityofyogaposestosuccessfullyworkwithasoreAchillestendon.Duringyogaclassworkatyourownpace.Executeeachposeslowlyandcarefullyandmodifyifnecessary…

Considerations&Modifications

ModificationstobasicposeshelpprotecttheAchillestendon.

• TrywarriorIwithyourfeetpositionedasincrescentlungesothatonlytheballofthebackfootistouchingthefloor.

• Engage the hamstring muscle of the back leg to support the work of the calfmuscles.

• Begindownwarddogwithkneesbent.Slowlystraightenthekneesuntilyoujustbegintofeelthecalfstretch,thenholdforatleast15seconds.ForcingtheheelstothefloorindownwarddogwillaggravateAchillestendonitis.Thelegscanbewalkedbutslowlyholdingeachmovement forashortwhile for themuscles torelax.

• Moveintoforwardfoldsslowlyuntilyoujustbegintofeelastretch–bendingthekneestotakeanypressureawayfromtheAchilles.Keepthetoesspreadwhilstgentlyliftingintothetailbutavoidlockingoutthroughtheknees.

StretchingtheCalfMuscles

Manyof thestretchesthatcanbe foundonpage34 in thesectiononPlantarFasciitiswill help to gently stretch the calf muscles, which in turn alleviate pressure on theAchilles.Hereareafewmoreideas:

• Utkatasana (Chair posture) – with the bottom against a wall to take awaydownwardpressure

• Uttanasana (Forward bend) – both standing and seated versions. Withstandingmakesure tobend theknees,extend thebig toesand lift through thetailtolengthenthelegs.Inseatedvariationsuseastraparoundthefoottotakepressureawayfrombackandisolateattentiononthelegs.

• SuptaPadanghustasana(Reclinedhandtobig toe)–useastraparoundthefootovertheballofthefoot.Gentlyflextheheelwhilstkeepthetoesspread.

• Happybaby–specificallyworkingtodrawtheshinsperpendiculartothefloor

• Lunge–releasethebackkneetothefloorandthengentlyflexingintothebacklegwhilstkeepingthetoesactivelyspread.

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TheJoints

Everyjointhasmajorligamentsthatholdthejoints together – but because joints need tobenourished theyseparate themselves fromthesurroundingtissuebyformingacapsule.This material is not very strong but it addsstabilitytothejointandalsocreatesaclosedspace to keep lubrication for freedom ofmovement.

To get a senseof this think in termsofhowarthritis can effect the joint – Rheumatoid-arthritis tends to create inflammation to thejointmakingitswellandwithOsteo-arthritisthe joint looses lubrication creating pain inthejoint…

Thefootandthekneehelpthebodytoabsorbshock!

This forms the basic structure of the legs, which are surrounded by the groups ofmusclesthatareresponsiblefortheactionsatthatparticularjoint

i.ethethightotheshinboneandtheshinbonetothefootandankle.

BasicAnatomyLanguageBeforewegoanyfurtheritisgoodtounderstandsomebasicconceptsandlanguageandindeedwhyweareexploringthebodyinrelationtoourpractice.

• Aligamentisafibrousconnectivetissuewhichattachesbonetobone–basicallyitholdsourskeletontogetherkeepingthewholestructurestable.

• Atendonservestomovethebodyasitattachesthemuscletothebones

• Amuscle is amass of tissue capable of contraction and relaxation toproducemovement

Theligaments,tendonsandmusclescreatetheperfectenvironmentfortheconceptofSthiraSukhaoreffortlesseffortasthecombinationofallpartsofthebodyusedwiselywork in perfect harmony. We can with great awareness create a harmoniousrelationship between every part of our body to work with ease in every shape wechoosetopractice…

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TheKneeJointOnewayjointspadthemselvesisbyliningtheirendswithcartilage.

Themeniscus isaCshapedspongypadofcartilagethatactsasacushionbetweenourshinboneandthighbone.

This cushion needs to be soft enough toactually cushion, then rebound – but strongenoughtomanagerepetitiveuse.

Themeniscus is vulnerable because of itssoftness – so it is easy to tear when therotationofthekneeorthejointpinchesit!

Thekneecap is also linedwith cartilage thatglides allowing the patella to move –cartilageisthebody’sversionofTeflonanditwill resist wear and tear as long as it’slubricatedwell.

Whatisyourkneetellingyou?

Many people have knees that crack or popwhen they squat down and it’s generallynothing toworryabout if it isn’t associatedwithpainor swelling. If there ispainorswellingthenitsbesttoseekmedicaladvisestraightaway!

• Asweagethecartilagethatprotectsthekneecandevelopunevenareas.Whenwesquatorstand,soundscomefromtheseroughersurfacesglidingacrosseachother.

• Itcouldalsobeligaments,tighteningasyoumove,orthejointliningmovingoverbones.

Possibleinjuries

Meniscustears-Tearstothemeniscusareoftencausedbysuddentwisting.Inyoungpeople,tearsusuallyhappenduringatraumaticevent,butasweagethemeniscuscantearmoreeasily.

Cartilage injury or wear. Sometimes the cartilage covering of our bones can beinjured, causing a piece to break off and catch in our joint. Typically the knee willrespondtothisinjurybyswellingorcatching(theliningofthekneecapmakesitsownfluidsoit’salocalresponse).Cartilageinyourkneecanalsowearthinorbreakdown,commonlyknownasarthritis.

DamagecanoccurwhenwetrytocorrectthefrontkneeinWarrior2whenthehipiseithertootightorheldinposition–soallthestrainistransferredtotheknee…

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CruciateLigamentsThe word cruciate means to cross and that isexactlywhatthesestabilizersdo–theycrossthekneefrontandback.

• The anterior cruciate ligament (ACL)crossesatthefrontoftheknee

• The posterior cruciate ligament (PCL)crossesatthebackoftheknee

Theseligamentsalongwiththeonesatthesidesofthekneehelptokeepthekneefunctioningasahinge joint. They also help limit the amount offorwardandbackwardmovement that thekneehas.

Soitisimportantwiththisinmindthatwedon’toveremphasizemovement/mobility.

TheCommonTheme

Therearere-occurringthemesfromjointtojoint–whenthereisgoodalignmentofthecolumns (i.e. the shinbones and the thighbones) andwhat’s above them (the hips) –thentheligamentsdon’tneedmuchhelptoholdandalignthebody,keepingitupright!

Thinkaboutbadposturehereandhowhardthebodyhastoworktostaystanding!

Its only when we are in motion that the muscles become much more necessary forsupportingalignment.

Possiblecausesofinjurytothecruciateligaments

Thislistisbynomeandefinitiveandismerelytoallowyoupauseforthought;)

• Lunge–thekneebeingwayforwardoftheankle

• Warrior2–twistingthekneetoalignratherthanmovingthehip

• Tree–toomuchpressurefromraisedfootontheknee

• Pigeon–spreadthetoes&extendthruballoffoottoprotectthetwistedknee

• Triangle–hyperextendingthroughthefrontleg

The ligaments of the knee are about stability and alignment so lets remindourselvesonceagainthatourpracticeisnotaboutgettingthesestructurestomovebeyondtheir

ALWAYSMAINTAINAHEALTHYRELATIONSHIPBETWEENMOBILITY&STABILITY!

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naturalrangeofmotion.

There isalwaysacertainamountofrotationeveninahinge joint–buttoomuchcancauseinjury.It’salwaysbesttokeepthisinmindwhenworkingwithposturesthatcanover-extendordistortthekneesasshownintheexamplesbelow…

WearemostdefinitelynottryingtostretchligamentswhenpracticingYoga–weareinfactstretchingthemuscle!

Ligaments,Tendons&Muscles

Letsremindourselvesofthedistinctionbetweenligamentsandtendons

A tendon has the ability to stretch, asdoesthemuscle–butaligamentneedstosetanddefinethelimitsofthemovementandmotionofthejoint.

People with loose ligaments tend tohyperextend– therearealso those thathavenaturallytightligaments.Soitssafeto say thatwe all have different naturalranges of movement in our ligamentsand that if we have less range we caneasily damage them by trying to overextend….

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OptimalAlignment

Whenwecreateoptimalalignmentinourposesweplacelessdemandonourligaments.

Oneexampleofthiscouldbeplankpose–ifthehandsaren’tundertheshoulderswiththelongbonesofthearmsinalignmentthenthestrainwillbefeltinthemusclesoftheshouldersastheywillhavetooverworktocreatestability.

Whatdoestheword“flexibility”mean–thereareseveraldescriptionsinthedictionary

• thequalityofbendingeasilywithoutbreaking.

• theabilitytobeeasilymodified

• willingnesstochangeorcompromise.

Aswellasbeingawareofthephysicalityoftheposture-wecanaskourselveswhatareweholdingontowhenweareinaposeandfeelingtrappedorconfined.

Can we refine our awareness to such a subtle extent that we realize the differencebetweenanaturalresistanceinthemuscleandarememberedoneinourmind?

Over-challengingLigaments!

Ligaments are less forgiving than muscles and tendons. Injury may not happenimmediately but over time – which makes correct understanding and alignment animportant part of our practice … As does honouring STABILITY (sthira) along sideMOBILITY(sukha)

It’s important to feel and be aware of our own limits in our practice. WhenweFEEL–webegintodifferentiatebetweentheendpoint intermsofrangemetbyLIGAMENTS – and the ability to stretch further by working into and releasingTENDONS&MUSCLES…

MOBILITYofajointisnotthesameasSTRETCHINGajoint–wemustdoourbesttorememberthis.Ajointthatdoesn’tmovewilleventuallylooseMOBILITY.SokeepMOVING….

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TheThighMuscles

Thesemusclesareverylargeinrelationtoothersinthebodyandoftenthesizeofthemusclestellsusabouttheirfunctionandhowmuchdemandisplacedonthem.Inorderto give power to the knee joint for walking, running, jumping and indeed our Yogapracticeweneedtohaveforceacrossthekneejoint.

• TheQuadricepsmainjobistostraightentheknee–thishappensasitcontractsandpullsatthetendonthatcrossesoverthefrontofthekneecap.

• TheHamstringsmainjobistobendtheknee–orpullitbackintoextension.Thetendon that assists this movement crosses from the back of the leg to theoutside/frontofthelegasitneedstheleveragetodoitsaction

InshorttheQuadriceps&Hamstringsarethemajormusclesatthefrontandbackofthethighthatgivemovementtotheknee.

• We have muscles to the sides of the thigh also but these relate to the hip –allowingittorotate,movebackandforwardsaswellastowardsandawayfromthemidline…

NOTE–Thisissimilartothearchofthefootwheretendonscrossunderthefoottoliftthearch

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YogaTherapyforYourKneesWith a simple anatomy lesson, isometric exercises (contraction of particular musclegroupstobuildstrengthandstability)andattentiontoalignmentinstandingposes,youcanundochronicpaininyourknees.

Ifyouhavechronicpaininyourknees,ifthey“snap,crackle,andpop”whenyoubendor extend them, or if they tend to hyperextend, youmay have improper tracking or“dislocation” of the kneecap. This misalignment causes the most common kind ofchronickneepainanddamagetothekneejoint,whichdevelopslowlyovertime.

Howthekneeworks;)

The kneecap is designed to slide along agroove in the femur, and it has to movesmoothly within that groove to do its jobwell. If it goes “off track” (and it oftendoes), it grinds away at the cartilageunderneathanddestabilizes theknee.Theensuingwear and tear is a key reason forknee replacement surgery, which a lot ofpeople believe is necessary because theythink the cartilage is “gone.”But the truthis that cartilage can grow back, albeitslowly.Themainproblemisthatifwedon’tcorrecttheimbalancedpullofmusclesonthe kneecap, we will continue to grind our cartilage down faster than our body canreplenishit.

WhydoesthekneegooffTrack?

Thecauseliesmainlyinthequadriceps,agroupoffourmusclesthatmergejustabovethe knee into a single quadriceps tendon. This tendon surrounds and attaches to thekneecap,continuingdownbelowthekneecapasthepatellarligament,whereitattachesto the tibia (shin bone). The kneecap serves an important mechanical function. Thequadricepstendonpassesoverthekneecaplikearopeoverapulley,andthekneecap—like a pulley—increases the strength of the quadriceps to straighten the leg by 30percent.Together,thequadricepsandthekneecapformthe“extensormechanism”forstraighteningtheleg.

Misalignmentscomewhenthe“rope”ofthequadricepsexertsasidewayspullonthekneecap“pulley,”creatingfrictioninthemechanism.

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Misalignmentsofthekneeinvariousposturescanamplifytheimbalancesthatleadtoinjuryandcanaggravateexistingproblemsinsteadofcorrectingthem.Thegoodnewsisthatgoodalignmentandpropertrackingareeasytoachieve—onceyouknowwhattopayattentionto.

WhyAreWePronetoKneeProblems?

Our bodies are predisposed to injuries of the extensormechanismbecause thehip jointsarewider than thekneesinaneutralstandingposition.

The natural Y-shaped configuration to the leg bonespromotes uneven contraction of the quadriceps, andproblems such as hyperextension of the knees make thesenatural imbalances even worse. As a result, when wecontractthequadricepstostraightentheleg,theunevennessof the contraction tends to pull the kneecap to the outside,thanks to thegreaterpull of theoutermostquadriceps (thevastuslateralis).

The innermost quadriceps (the vastus medialis) is mostresponsibleforcounteractingthispull.Thismuscletendstobeweakandunderused,whiletheouterthighmuscletendstobestrongerfromoveruse.Soifyouwanttokeepthekneehealthy (i.e., tracking properly in its femoral groove), youneedtolearntostrengthenthevastusmedialis.

Structuralmisalignmentstendtolimitthevastusmedialis'properfunctioningandcanevenweaken it in relation to theotherquadricepsmuscles,making it evenharder toworkwith.

TheChallengeofWorkingwiththeInnerQuad

Yoga students are often told to “lift the kneecaps” in straight-legged poses to engagetheir quadriceps and, ostensibly, protect their knees from hyperextension. But liftingthekneecapsinahealthyandbalancedwayrequiresfocusedattention,especiallyifyoualreadyhaveproblemsinyourknees.

Checkyourkneesnowwiththissimpletest

Sitorstandwithyourlegsstraightandyourfeetparalleltoeachother,thenengageyour thighmuscles so that your kneecaps “lift” or pull toward your hips. Do yourkneecapsmoveupinastraightline,ordotheymoveinanangletowardtheoutsideof your knees? If the latter is the case, then you need to strengthen the vastusmedialis,theinnerquad,andlearnhowtouseitproperly.

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Thefirstchallengeisthatitcanbedifficulttofindand isolate thismuscle, because you can feel thevastusmedialisfirmingmostonlyinthelast10to20degreesofkneeextension.So it takes focusedattention to even feel and understand what themuscledoes.

Second, structural misalignments that cannot bechanged (like being knock-kneed or bowlegged)tend to limit the vastus medialis’s properfunctioning—and can evenweaken it in relationto the other quadricepsmuscles, making it evenhardertoworkwith.

Finally,althoughengagingthevastusmedialisproperlycanpreventhyperextensionoftheknee,doingsoisessentiallyuselessifthekneeisalreadyhyperextended.Whichiswhy it’s important to consciously avoidhyperextension in the first place, rather thanrelyingonthestrengtheningexercisestopreventit.Thisiscritical,becausethehabitofhyperextension will otherwise pull you right back into your imbalanced patterns ofkneeextensionevenafteryoudotheworkofstrengtheningthevastusmedialis.

Here’swhatyoucandotokeepyourkneecapstrackingproperly:

• Findyourvastusmedialis,theinnerquadricepsmuscle.• Strengthenitwithsmallextensionexercises.• Continuetostrengthenthevastusmedialisinbent-kneewarriorposes.• Incorporatethatworkintostraight-leggedasanas.

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HowtoStrengthenYourInnerQuadIsometricextensionswillhelpyouidentifytheinnerquadanditsactionasyoustrengthenit.

• Todothis,sitindandasana(staffpose)withyour legs extended forward. Support yourupper back against a wall if that’s morecomfortable.

• Roll up a small blanket or sticky mat andplace it under your knees to preventhyperextension while your quadriceps arecontracted.

• Next,rotateyourrightlegout10to15degrees(ifthesoleofyourfootwereonaclockface,yourtoeswouldbepointingtooneo’clock).

• Tofindthevastusmedialis,placeyourfingersaboutoneinchabovetheinner(ormedial)cornerofyourkneecap,andthenwalkyourfingersaboutoneandahalfinchestowardtheinnerthigh.

• Straighten your leg slowly to feel the quadriceps engage. You’re looking inparticularforthefirmingoftheteardrop-shapedmusclejustunderyourfingers.Thisisthevastusmedialis,theinnerquadriceps.

• You will feel it fully engage as your leg straightens completely. Hold thecontractionfor8to10seconds, thenrelease.Repeatthis fortwomorerounds,makingsureyoudon’textendthelegsohardthatyoufeellockingorpinchingintheknee.

• Repeatthisexercisewiththeleftleg.

Trydoingthesameexercisewithoutrotatingthelegout.

• Keepyourlegalignedsothatyourkneecapfacesstraightuptowardtheceiling.

• Extendyourlegfullyandseeifyoucanengagetheinnerpartofthequadriceps—where you’re touching with your fingers—as strongly as you can engage theouterpartofthequadriceps.

• Watchhowyourkneecapmoves ina straight linealong thecenterof thekneejointwhenyourquadsareengagedinabalancedway,ratherthanpullingtotheoutside.

• Repeatontheotherleg.

• Youcandotheseexercisesseveraltimesaday—justbecarefulnottofatiguethemusclebydoingtoomanysetsatatime.

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TheWarriorPoses

Warrior poses (virabhadrasana Iand II), inwhich thefront leg is bent and the back leg is straight, areparticularly effective for strengthening the vastusmedialis, if done with proper alignment and action.Because although it’s easiest to isolate this muscle’sactionwhenthelegisfullyextended,itisalsoengagedandstrengthenedwhenthekneeisbentata90degreeangle and the leg is bearing weight—as long as theknee is positioned vertically over the heel and theinnerheelremainsgrounded.

To come into the pose, step your feet wide apart, while extending your arms out toeither side. Your feet should be roughly beneath your wrists. Turn your left foot inabout 30 degrees and your right leg out 90 degrees. Keep your torso upright as youbendyour right knee.Make sure yourkneedoesnot gobeyondyour ankle and toes:Keeptheshinverticalwhilestrivingtobringthethighparalleltothefloor,sothelegisbent at a right angle. If the knee goes beyond your ankle and yourweight shifts intoyourtoes,widenthedistancebetweenyourfeet.Turnyourheadtolookoutoveryourrightfingertips.

Evenwhen your stance is the properwidth and your knee bends to a right angle, acommon—andharmful—misalignmentistoletthethighturninwardsothatthekneepoints more toward the big toe. This happens especially when the arch of the footcollapses,whichplacesstressonthe innerkneeandpreventsyoufromstrengtheningthequadricepsinabalancedway.Alesscommonmisalignmentistoshifttheweighttotheouteredgeofthefoot,sothatthekneeturnsmoretowardthelittletoe.Inthiscasethemuscles along the outer thigh tighten, and the outer (lateral) side of the knee isstressed.Inthiscase,too,thevastusmedialisdoesn’tfunctionproperly.

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TOPROTECTTHEKNEEmakesureit’sabovethesecondtoeandthatboththetoeandthekneeareonthesameplaneasthesitbone.Ifthevastusmedialisisnotproperlyengagedthekneefalls inward.Thevastus laterialisthenpullsthekneecapoutward,stressingtheinnerknee.Whentheweightshiftstothelowerheel,thekneesplaysoutoverthelittletoesandstressestheinnerknee.

Properalignment in thewarriorposeallows thevastusmedialis towork inharmonywiththeotherquadricepstoalignandstrengthentheextensormechanismoftheknee.Misalignments, on the other hand, disable the vastus medialis and increase themuscular imbalances that cause wear in the knee. You can protect your knees andstrengthenthevastusmedialisbyfollowingthreebasicrulesforthewarriorposes.

First,makesureyourkneeisbentproperlytoarightangle,sotheweightiscenteredinyourheel. If your toesaregripping, it’s a sign thatyourknee is going too farbeyondyourheel.

Second,don’tlettheinnerarchofyourfootcollapse,forthisisasignthatyourkneeisturning inward too much. We sometimes compensate for this collapse by shiftingweighttotheouteredgeofthefoot,causingtheinnerheeltolift.Butthisstressestheouterkneeanddefeatsthepurposeofthepose.Thechallengeofaligningthekneeistokeepyourinnerheelandbigtoemoundgroundedwhilekeepingtheinnerarchofthefootlifted.Thesetwoactions—groundingandlifting—willkeepthekneefromturninginwardoroutwardtoomuch.Liftyourtoestohelpengageandlifttheinnerarch;asyoubendyourknee,drawtheenergyfromtheinnerarchupthroughthecalftoyourinnerknee,sothatyourkneeremainsdirectlyoveryourheelanddoesnotturninward.

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Third,makesurethattheheel,kneecap,andhipjointofyourbentlegareinthesameplanebyallowingaslight turnof thehips. (Ifyouweredoingtheposenext toawall,yourouterrightankle,knee,andhipwouldallbetouchingit.)Toachievethis,whenyoubendyourknee, letyourouterhipdescendtowardthe floor(as ifyouhadsomethingheavyinyourhippocket)asyouliftenergyfromyourinnerarchupthroughyourinnerknee.Thiswillmakeyourlegspiraloutasyoubendit,untilyourheel,kneecap,andhipjointareallaligned.

Thepurposeofthesethreeactionsinthebentlegistoensurethatallfourquadricepsmusclesareworkingharmoniouslytostabilizetheknee.Asaresult,thevastusmedialisgetsamuch-neededworkoutthatbrings it intobalancewiththeotherquadriceps.Toconfirm this, gently pinch your thigh above the inner knee to check that themusclethere—thevastusmedialis—isasfirmasthethighmusclesattheouterknee.

Standing poses can strengthen and stabilize your knees, helping you to overcomestructuralimbalancesthatmightotherwiseleadtochronicwearandtear(andensuingpain)inyourknees.

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AwakeningtheInnerWarriorVirabhadrawasagreatandnoblewarriorsageofpre-ancienttimes,saidtohavebeenborneformasinglehairofShiva’shead.Thebirthofthispowerfulheroheraldedanewlight in theworld,asunderthecommandofLordShivahimself,Virabhadrasetaboutdestroyingallthatwasunjust,weak,slothfulandproudamongthenatureofmen.

Thewarrior postures are dedicated to this powerful Kshatriya, for in these posturesthatbearhisnamewetooarecalledintobattle.

Yet this battle that we are fighting is an inner battle and this warrior that we areawakeningisaninnerwarrior.

Awarriorwithinourselves thathas themental andphysical strength, enduranceandfaith,toenterthefireofpracticewithoutgettingburnt.

A warrior forged in the inner fire of spiritual discipline and yet a warrior with thewisdomtounderstand that the truehero is theonewhosurrenders to the joywithin the intensity of the pose, not the one who fights the pain within theintensityofthepose.

Thescopeofthewarriorgroupofposturesisgreat.

Warrior1strengthenstheheartandpreparesthebackfordeeperbackbending.

Warrior2opens thegroinand inspirespoise teachingus toworkenergy throughthearmlinesbyreleasingtensionintheshoulders.

ReverseWarrior 2 reminds us the importance of and to take greaterweight into thebacklegtobalanceoutourfoundation.

Side angle pose draws the incredible line of energy along the side of the body, andteachesustosurrenderintoourlunge.

BowingWarriorprovidesintensestretchthroughthefronthamstring,butalsoteachesusthevalueofcorestrengthandsupport.

Warrior3remindsusoftheimportanceoffirmuncompromisingextensionasinallourbalancingposes.

Allthewarriorsgenerateadeepevenstrengththroughthelegsandopennessthroughthehipsandtheheart.Thisstrengthhelpstobalanceoutourgrowingflexibility.

PlayingtheEdgeinWarriorPosturesThe art of the practice is to be able to deliberately centre the degree of edgewe areexperiencing within the pose, so it feels just right. To be able to turn the heat andintensityupordownaccordingto:

• Ourinnerfeeling• Theeaseandflowofthebreath• Ourabilitytosmileinwardlywithinthepose• Thequestionisalways‘amIlovingwhatIamdoing’?

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DeepeningtheStretchLearntopatientlyflirtwiththeedgeinsuchawaythatthebodyremainsrelaxed.Ifweforceintotheposturetooquicklythemuscleswillnaturallycontractinordertoprotectthemselvesfromover-stretch.Sotheskillistoapproachthestretchinsuchawaythatthebodydoesn’tresistyoucoming.

NoHurry

Lettinggoofhurryisoneofthekeystosuccess.Tryhavingadirectionwithoutgettingcaughtup inthedestination.Spendthe firstcoupleofbreathsexploringthepose findoutwheretheedgeisbutgiveitlotsofroom,establishyourbreathrhythm,setyourselfup, see how it feels. Then deliberately fill your shape out with inhalation beforebeginningtoplaymoreintimatelywiththeresistance.Thefeelingisoneofgrowingintothepostureratherthansimplyimposingashapeonthebody.

TheFoundation

Try increasing the current of stretch running through the back leg line, so that thedistributionofweightevensoutbetweenthetwolegs.Thiswillreducetheintensityinthefrontthighandallowyoutoexploreagreaterfeelingofeaseandpoisewithinthepostures.

TheWarriorBreath

Understanding the breath in intense and challenging postures is a vital part of ourpractice.Eachbreathhasaverydistinctquality.

TheInhalation

Grounds the feet and draws power into the back leg so that the foundation becomesstrongenoughtodrawtheabdominalsbackandliftthewaveofinhalationupthroughthefrontofthebody,expandingtheribcageandtravellingoutwardsthroughthelinesofthearms.

TheExhalation

Whilstmaintainingthestretchandpacecreatedbytheinhalation–usetheexhalationtoletgointothehiporhamstring.Inthiswaywefindthebalancebetweenthewilloftheinhalationandthesurrenderoftheexhalation.

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Trikonasana–TrianglePostureProper alignment of the knee in the warrior poses automatically gives the vastusmedialis a healthy workout. Now you can apply these same actions to the straight-leggedposesliketrikonasana,inwhichworkingthevastusmedialisconsciouslyismorechallenging.

• Step your feet wide apart, turning yourleft foot in45degreesandyourright legout 90 degrees, toward the edge of yourmat.

• Bend your right knee slightly and alignyour heel, knee, and hip as in warriorpose. Then straighten the leg mindfully,engagingthevastusmedialis,especiallyinthelast20degreesofextension.

• If you engage this muscle properly andyour leg is aligned as you straighten it,you’ll seeyourkneecapdrawstraightupyour leg, and you’ll find it nearlyimpossibletolockyourknee.

• Butifyouletgoofthevastusmedialisevenforaninstant,thekneecaneasilyhyperextendandlockintothatposition.

• Foldatthehipcreasetotaketrikonasanatotheright.Keepthevastusmedialisfirmandliftalongyourinnerthigh,maintainingthestraightnessofyourlegwithoutlockingtheknee.

• Ifyoufeelpressureinthekneejoint,you’veprobablyrelaxedthevastusmedialisandhyperextendedyourknee.Comeoutoftheposeandtryagain.

• Asabonusforgoodalignment,you’llfeelastrongerstretchalongtheinneredgeofyourthigh,fromyourinnerkneebacktowardyoursitbone.Becarefulnottooverstretch:usethesupportofablockforyourhandifyouneedit.

ConclusionThe standing poses of hatha yoga provide powerful and effective means forstrengthening and stabilizing your knees, helping you to overcome structuralimbalances thatmightotherwise lead to chronicwearand tear (andensuingpain) inyourknees.Alittleextramindfulnessinaligningandworkingyourlegsintheseposeswillenhancethenaturaltherapeuticbenefitstheseposeshavetooffer.

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ATipforHelpingHyperextendedKneesinYogaTrikonasana–TrianglePosture

Wearesometimesinstructedto"hugthethighbone"inayogaclass.

• Thisisanexampleofco-activation.Youcanuseaseriesofcuesthatisolatethedifferent muscles surrounding a bone in order to achieve this effect. – byapplyingthistechniquewecancorrecthyperextensionoftheknee.

• Beginby isolating thehamstrings.The cue for this is to slightlybend thekneeandattempt to "scrub,"ordrag, the front foot toward theback, as shown.Themat will prevent the foot from moving, but the hamstrings will engage. Thehamstringsarekneeflexorsandcontractingthempreventshyperextension.

• Then,maintainingtensioninthesemuscles,engagethequadricepstostraightentheknee.Fromthisimageyoucanseethatthisagonist/antagonistmusclegroup,thehamstringsandquadriceps,surroundsthefemurandcrossesthekneejoint.

• Co-contracting thesemuscles creates the "hug" thatwe sometimes hear aboutandpreventshyperextensionofthekneeinthepose.

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You can also use the big toe flexors—the flexors hallucis longus and brevis to aid incounteractingkneehyperextensioninTrikonasana.First,followthecueoutlinedaboveforco-contractingthequadricepsandhamstringstoalignthefemurandtibia.

• Thenpress the fleshypartof thebig toe into themat.Thisengages thebig toeflexors. Because the floor prevents the toe from fully flexing, this force istransmutedtodrawingthekneeforwardandoutofhyperextension.Ineffect,itsynergizestheattempttodragthefrontfoottowardsthebackone.

Readmore about the big toe flexors and how you can use them to counteract thepelvisdriftingbackin..standingforwardbendsandone-leggedstandingposessuchasArdhaChandrasanaandWarriorIII

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MusclesmoveinpairsThemuscles of the body allowmovement to occur at the joints – for this to happeneffectivelytheyneedtoworkinpairs.RayLongdescribesthiswonderfullyinhisarticlebelow – to read this article via the internet and accessmoving examples follow thisLINK

ReciprocalInhibition

The concept of the balanced Yin/Yang appears throughout the body. It is present inanatomywheretheformofajointfitsitsfunction.Jointsthatrequirestabilityarelessmobile and those requiringmobility are less stable. Look at the shapeof thehip andshoulderjointstoseethisconceptinaction.

Similarly, thereareanumberofphysiological feedback loops thatbalance the flowofenergyinthebody.Oneoftheseistheprimitivespinalcordreflexknownasreciprocalinhibition. This reflex causes the antagonist muscle to relax when the synergistcontracts.

TheBiomechanicalYin/Yang

Muscles fall into two basic groups, depending on what we are doing at any givenmoment.

• Forexample,thequadricepsaretheagonistsforextendingorstraighteningtheknee.Thehamstringsstretchwhenthekneeextendsandsoaretheantagonistsforthisaction.

• The hamstrings become the agonist muscle when the knee bends and thequadricepsbecometheantagonist.

• ThisisabiomechanicalYin/Yang.

AgonistsandAntagonistsinJanuSirsasana

In the straight leg, thequadriceps (green) is theagonistsandthehamstrings(red)aretheantagonists.

Intheflexedleg.Thehamstrings(green)aretheagonistandthequadriceps(red)aretheantagonists

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ReciprocalInhibition—APhysiologicalYin/YangItmakes sense that therewould be a corresponding physiological Yin/Yang tomakebiomechanicalprocessessuchasflexionandextensionofthekneeenergyefficient,i.e.,whentheagonistmusclecontracts,itsantagonistrelaxes.

This process occurs unconsciously through a primitive spinal cord reflex arc thatscientistscall“reciprocalinhibition.”Wecanconsciouslyaccessthisreflexarctodeepenandimproveourposes.

• InPaschimottanasana, thequadricepsmuscle is the agonist and thehamstringmuscles are the antagonists. Consciously engaging the quadriceps also signalsthehamstringstorelax.

• Thistakesplaceviathespinalcord.Thenerveimpulsethatresultsincontractionof the quadriceps is called excitatory (1) and the impulse to the hamstrings iscalledinhibitory(2).

• Trythistechniquetogetabitdeeperinthisposeandthenapplyittodifferentagonist/antagonistmusclegroups.

• Notetheaddedbiomechanicalbenefitofimprovedalignmentinyourposewhenyouusethistechnique.

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Practicetips:

• Alwaysbuildcontractionofamusclegentlyandslowly.Thisaidstominimizetheriskofinjuryandsoreness.

• Learn to "regulate" the force of muscle contraction, especially those of largemuscleslikethequadriceps.

• Combinereciprocalinhibitionwiththetechniqueoutlinedforthemusclespindletoattaingreaterrelaxationofthemusclesyouarestretching.Thiscombinationisthefirstpartofthe"BandhaYogaCodex."

• Allowampletimeforrecoverybetweenpractices.

• Alwayspracticeundertheguidanceofanexperiencedteacher.

• Always, inyourparticularcase, consultyourhealthcareproviderbeforedoingyogaoranyexerciseprogram.

If you are new to integrating anatomy into your practice, remember that it is notnecessarytomemorizethistechniqueonyourfirstpass.Beginbyenjoyingthebeautifulimages of the body in yoga. This alone will awaken your brain's awareness of theanatomyduringyourpractice.Returnatalaterdateforacloserlookandthengentlygothroughthemotionsillustratedaboveasyoupractice.Thenleaveit.Yourunconsciousmindwillcreatenewcircuitrywhileyourest.Enjoythisprocess,andwhenyoureturntothematyouwillbesurprisedathoweasilyyouaccessthistechnique.

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ProtectingtheKneesYogaisknownandadvertisedforitshealingpowersandabilitytotransformyourbodyandmind.

However,it’salsoaphysicalexerciseandoftenavigorousone.Assuch,ifdonewithoutthecorrectknowledge,itcanalsocausepain,imbalanceandevenmajorinjury.

It’svitally important tobemindful topotential troublespotswhenyou’re teachingorpracticing to keep your body healthy and help your yoga experience remainempowering—andlastalifetime.

FourPosturestomovefromKneeStraintoGain!The fourposesbelowexemplifyhow theknees canbe takenoutof alignmentduringyoga,andsincetheprinciplesofalignmentapplytoyourwholepractice,youcanusetheinformationtokeepaneyeonallyourotherposes,too.

An added bonus is that when you free your knees, you’ll gain more strength andstability,andyourbodywillreleaseintoflexibilitymorefully.

Sowhenyourkneeswin,sodoyou!

HighLunge

Whenyou’re inDownDog, asyou stepone foot forward towarda lungepreparation,youwanttohittwopointsofalignmentrightaway:

• Step your foot to the same thumb (right foot to right thumb), not to centrebetweenyourhands.

• Whenyou comeup, thiswill bring your kneewider, pointingdirectly forwardfromyourhipjointratherthanbucklingthekneeintowardcentre,movingitoffofthehipline.You’llbringtheweightonyourkneejointintobalance.

• Keepyourtoesandfingertipsinthesameline,soyourfootisallthewayup,notlaggingbackbehindyourhands.

Whenyoucomeup,thiswillensurethatwithabentfrontleg,yourkneewillhoveroveryour heel or back toward your body more, but not jut out over your foot, causingpressureoverthefrontofyourknee.

Applies to: Any standing pose where you step forward with a bent front knee such asWarriorIandII,SideAngle,ReverseWarrior,ChairPose,EaglePose

Before playing with these suggestions please warm the body in your normal way. Be mindful and work within your own boundaries and felt sense …….

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WarriorIBringyourawarenesstoyourbackleginthispose.Oneruleofkneehealthtoobserve:Yourtoes,kneeandcenterofthehipshouldallbefacingthesameangle.

Thismeans that ifyourback toesare facingdiagonallyout ina45-degreeangle, thenyourkneeshouldalsobeturnedtofacethesamedirectionasthetoes—to45.

• Theproblemarises fromacommonly taughtbut incorrect instruction that canwreakhavocontheknee joint: “Squareyourhips forward inWarrior I.” Ihearthisinmanyayogaclass—andit’sanatomicallymisaligned.

With your back foot anchored at 45 degrees, if you try and turn your hips fartherforwardthan45degrees, it’syourknee joint thatwill takethetwist.Now,sometimesyogatwistsaregood,but inthiscase,thekneeisnotmeanttotwistanddoingsocancausechronictweaksorseriousdamage.

• So,wheninyourWarriorI,allowyourbackhiptorollopenjustenoughtobringthecenterofyourthighandhipintothesameangleasthetoesandknees.

• InWarrior I with your right foot forward, for example, your hips should facediagonallytotheright,nottotallyopenlikeaWarriorIIorfullysquaredforwardlikeaLunge(whoseliftedbackheelmakestheforwardhipalignmentknee-safe).

• Fromyour diagonal hips, spin your top body forward, not from the pelvis butfrom the ribs, heart, shoulders and head. You’ll feel more muscles activate inyourcoreandbackwhilemaintainingspaceandfreedominyourkneeandhip.

Appliesto:Anyanchored-footstandingposelikeWarriorI,II,SideAngle,Triangle,ReverseTriangle(reallywatchthekneeintheserevolvedposes!),Parsvottanasana,Malasana

TrianglePoseInthesestraight-leggedposes,payattentiontoyourfrontknee.It’seasyto:

• Lockthekneeandhangoutinthejointinsteadofactivatingyourlegmusclesforsupport.

• Press too hard back into the joint, which can cause hyperextension oroverstretchingatthebackofyourknee.

Instead, let therebeamicrobend inyour frontknee,soyou’renot jammingback intothejointandslackingthemuscles.Thenfirmyourmusclesaroundthethighandkneeandpressoutthroughyourfootasifyou’resteppingonanaccelerator.

Which,whenyouthinkaboutallthebenefitsyou’regettingbymovingoutofthejointandintoyourstrength…youare.

Appliesto:Anystraightfrontlegposethatbearsweight,likeParsvottanasana,WarriorIII,½Moon,TreePose,StandingSplits

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PigeonPoseThis pose asks you to externally rotate or turn out your front leg, which puts agoodamount of pressure on the knee, especially if you have tight quadriceps (frontthighs),adductors(innerthighs)orhiprotators(outerhips).

When you fold forward, the tilt of your pelvis causes evenmore stretch around theknee.Ifmisaligned,theshearpressureonyourkneejointcanbetoomuch.

WhenyoucomeintoPigeon,threecommonmistakesandtheirsolutionsare:

• Flexingyourfoot

A flexed foot cancause the lower leg to cease its external rotation, again, causing thekneejointtotakethetwistasyoubendforward.Instead,“floint”thefoot—pointthefoot but draw the toes back and press out through the ball of the foot, as if you’rewearinghighheels(yes,guys-evenyou;)

Thiswillallowthewholelegtomorefreelyrotate,releasingtheknee.

• Grabbing the foot and pulling it forward to take the shinmore parallel to thefrontofthemat

Justbecausetheshinisforwarddoesn’tmaketheposemoreadvanced.Infact,yankingthefootforwardorhookingtheflexedfootaroundthewrist,kneetootherwrist,meansyou’reworkingtogetyourshinforwardintoacertainlookofthepose,butyoumightbeseriouslycompromisingyourkneejoint.

Fromthismomenton,nevergrabyourfootwithyourhandinthispose.Instead,backyour foot off toward the opposite hip crease andmake sure your hips are level (notrockingovertorestonthebentleg’ship).

Then,todeepentheposeifthisfeelsfineontheknee,youcanmoveyourkneeslightlywider and scoot your back leg straight back a little more. The front knee should beeither in front of your hip or a bit wider, and you can repeat that adjustment (kneewider,backlegback)acoupleoftimes.Butdon’twaittillyoufeelahugestretchtofoldforward, remembering that tilting the pelvis into a fold increases the knee strain. Sosavesomeroomtomoveforyourforwardbend.

• Workingwiththehipstoolowifthekneehurts

Forsome,bendingthe frontknee inPigeonandhavingthehips loweringcanpull thequadricepsandfrontoftheknee,strainingthekneejointbeforeitstretchesthehips.Ifyou feel knee pain before a hip stretch, work on tighter front thighmuscles first byraisingyourfronthipontoarolledblanketorblock(s).

Allowing yourquads to releaseby lowering yourbolster little by little over timewilleventuallygetyouintothehipmuscleswithoutoverwhelmingyourknees.

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TheMindinRelationtoFlexibility

We’ve explored the body and physical alignments to empower our Yoga practice –however-thereisalsoanotherlayertounlockandexplore–thisisthemind!Wehavealreadybeguntoexplorethisbylookingatemotionalimbalances(page50to54).

IssuesinourTissues

We all have issues in our tissues,which is to say,we store emotions in our bodies -whereelsecould theypossiblebe?Thedanceofyoga isoneofplayingouredges:weapproachthepointofbeingtoodeep,neveractuallyarrivingatthispoint,andthenwebackofftoseeifwecanapproachthatedgeagain,safely.Thisistheart:neveractuallygoingtoodeepbutmovingconstantlytowardsthatedgewherethesensationsarejuicy,there is definitely something happening, but it is not toomuch sensation andwe areneverindangerofpushingbeyondourboundaries.

Whenwe thinkaboutour edgesweoften think inphysical terms,butwehaveedgesemotionally,mentallyandspirituallyaswell!

• Justasitisinappropriateandunhealthytopushpastourphysicaledgesitisalsounskillfulandunhelpfultopushpastouremotionaledges.

• Just as we may have scar tissue in our body that prevents our full range ofmovement, we often have emotional scar tissue as well that can restrict ourinterpersonalandlifestylerangesofmovement.

Thesestuck,contractedareascanbepainfulwhenworkedintoandwecanonlygosofarinouryogapracticetoreallyopenup;oftenprofessionalguidanceisneededtomakesurethatwesuccessfullyremovethescartissue.Physiotherapistsarelicensedtohurtyou because that is what may be necessary to break the living tissues that are scartissue, and psychotherapists may similarly have to take you into painful areas toexorciseanyexistingpsychicdamage.Yogateachersarenottrainedtothisdegreesoallwe can do, or even should do, in our yoga practice is to work to the edges of theblockages; forsomethatwillbeall theyactuallydoneed;soassumingthat this is thecase,whatcanwedoinyogatohelp?

Once again the answer is toplay your edge, butwith enhanced awareness.Ourbasicemotions exist within us to provide protection, healing and growth - they are notinherentlybad:theyareinfactverynecessaryforawholelifewelllived.Butsometimesemotionsareevokedunskillfullyand it is in these cases thatweneed toevaluate theraw experience of the emotion unemotionally, with dispassion. Let's take a real lifeexample:let'ssaythatrecentlyyouhavebeguntoexperience"astrongfeelingoffear,desperatelywantingtogetoutoftheposture,wantingtoscreamlikecrazy,apressureonmychest,"asonestudentrecentlynotedwhenshewent intoStraddle (Dragonfly)poseduringaYinYogaclass.ShehadbeenpracticingYinYogaforoverayearsothissuddenarisingoffearwassurprising,perplexingandworrying.

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Whatdoesitmeanandwhatshouldshedo?

First-realizethatyouarenottheonlyone!Emotionswillariseatsomepointinyouryogajourney.Thatisquitenaturalwhenyouconsiderthatyogaworksthefullbody,notjustthephysicaltissues.Next-considerthedepthoftheemotionsandwhetherthesefeelingsarelimitedonlytoyouryogapracticeoralsoariseatothertimesinlife,becauseiftheydo-youmaywanttoseeksomeprofessionalassistanceindeterminingwhatitmeansandhowtoworkthroughthechallenge.Finally-knowthatthisisawonderfulopportunitytodeepenyouryogapractice,togobeyondthemereposturesandintothedepthsofyourownbeing.

David Williams, one of the first two Americans to practice Ashtanga Yoga, onceobservedthattherealyogaiswhatyoucan'tsee.Hemeansthattherealprocessofyogaunfolds beneath the obvious shapes that we contort our bodies into, it involves thebreathandthewaywepayattentiontowhatishappeningwithin.Thisistheinvitationyour strong emotional response is offering you. Rather than blindly or automaticallyreacttotheemotioncultivateanattitudeofacceptanceandcuriosity.Askyourselfwhatisreallygoingon:"Whatisthis?"

DeeperReflection

Both the Indian yogis and the Daoist yogis in China noticed a correlation betweenparticularemotionsandcertainareasofthebody:

• Feariscenteredinthekidneys

• Angerintheliver

• Worryinthestomach

• Frightintheheart

• andgriefinthelungs.

TheseassociationsmakealotofintuitivesenseeventousWesterners:whenwegrieveour lungs go into spasm (called crying);whenwe are frightened suddenly our heartskipsabeat(orwesufferaheartattackandbecome 'frightenedtodeath!');whenwefrettherateofulcersrises;whenourliverbecomesdamagedwemaysubjectourlovedonestoboutsofextremerage(asmostfamiliesofalcoholicsareonlytooaware);andwhenweareafraidouradrenalglandsactivatereadyingtorunawayorfightthatwhichconfrontsus.

Fortunately,wearealsobeneficiariesofpositiveemotionsaswell:thehomeforbeautyis in the lungs; joy in the heart; creativity in the stomach; kindness in the liver; andwisdominthekidneys.

Posesinyogaworkthebodyphysicallyandenergetically,stimulatingthemeridianlinesthat correspond to the major organs of the body and sometimes eliciting strongemotionalresponses.Intheexampleofthewomanwhoexperiencedfearwhileshewasin Straddle Pose: she may have created a deep stress along the inner thighs, the

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adductormusclegroup,throughwhichtheLiverandKidneymeridiansrun.ThisstressmaybesufficienttotriggeranemotionalresponseifthereissomeblockagepsychicallyoremotionallyinthepertainingorgansoftheLiverandKidneys.

Regardless of the cause of the emotional response the prescription is the same:awareness with dispassion - watch what is occurring without trying to change it;withoutrunningawayfromit;withoutgivingintoitindespairorresignation.

Ofcourse,aswehavealreadydiscussed,ifyoureallyfeelyouarepastyouredgeandaretoo deeply into an emotional state, then back off! But if the emotions are justchallenging,notdangerous,stayandobservetherawexperiencethatisoccurring–thisiswhensomethinginterestingisabouttohappen:don'tmissit!

• Askyourselfconstantly,"Whatisthis?"

• Note the emotions and the associatedphysical sensations indetail to yourself:whatareyoufeeling,whatisyourbreathlike,yourheartrate,isthereincreasedtensioninyourjaw,shoulders,neck?

• For example - if you are feeling fear, noticewhat fear feels like: 'my breath isshorterandchoppy;myshouldersaretense;mythoughtsarefoggyandIcan'tfocus.'

• Don't judgethesesensationsasgoodorbadanddon't try tochangethem; justobservethemastheyare.

Tosumup:whenastrongemotionarisesinthemiddleofayogapracticepayattentiontoit.Ifitistoostrong,backoffandperhapsevenstopthepracticeforthatday.Ifthiscontinuestohappentothedegreethatyoucannolongerpracticeskillfully,thenseekhelp from a qualified yoga teacher or counseling. However, if the emotions arechallengingbutnotdangerous,usethisopportunitytotakeyouryogapracticetoanewlevel:playtheedgeoftheemotionwithoutgoingovertheedge.Starttoobservewhatisactually occurring, without adding anything to the experience and without takinganythingawayfromit.

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HipinstinctsOnasymbolicandphysicallevel,wecanconsiderhowcentralthespaceofourhipsistotheformofthebody.Mostoftenaplaceforawoman’scentreofgravity,thiscaninferadeeperconnectiontothisareaandtheemotionsitcanhold,butformenalsothepelvisistheseatofdirectivemovementinthehumanbody, imperativetoproperalignment,balanceandposture.

• Our peripheral nervous system, involved in the stimulation of emotionalresponseinadditiontootherfunctions,establishesconnectionsinthehipareatopromotesurvivalintimesofemotionalstress.

• From birth, the sympathetic nervous system response can stimulate a strongcontractionof the flexorsof thebody,drawing ribsaround thevisceralorgansandthekneesuptothetorsotoofferprotectionshouldtheinfantsufferafall.

Inthisthehipmuscles,particularlythoseoftheiliopsoascomplex,areactivatedwhichwilllaterbeusedtorun,kickorstandgroundasthebodygrowsmoresophisticatedinits ‘fight, flight or freeze’ response. The psoas major is unique in that it is the onlymuscle which connects the spine and leg bones and, hinging on the central nervoussystemthatattachesthroughthespineintothebrain,canberegardedasanextensionofthesurvival-focusedreptilianbraininclassicbraintheory.Fascia(fibroustissue)alsoconnect the psoas to the diaphragm, causing an interdependency of breath with thetightnessandmovementofthismuscle.

StressedandoutofBalance

Thelinkbetweenthehipsandinstinctualreflexesassociatedwithfearandstresslookstoofferanexplanationforthestorageofsuppressedemotioninthisarea.Tightnessinthehipsandothermusclesofthebodyoftenfeatureduetoinsufficientrelaxationofthemusclessubjecttothecontractionofrepetitivemechanicalorpsychologicalstress.Thetightness itself further inhibitsrelaxation forwhen thepsoas is tight,deepabdominalbreathingisconstricted.Atthecoreofyogaandmeditationpracticeisawarenessofthebreathasthebreathiskeytoachievementofarestfulstate.AsGuruT.K.V.Desikacharstates, ‘Thequalityofourbreathexpressesourinnerfeelings.’Atightpsoasinterfereswith themovement of the diaphragmwhich in turn affects the ability to activate theparasympathetic response. This is achieved via signals from neuro-receptors on thewallofthemainabdominalarterywhen,indeepinhalation,abdominalpressureishigh.

Tissuememory

Consideringtheroleofthepsoasinenergystorageandtraumarelease,thedesiretocryduringanintensivehipopeningyogaclass–asrelatedthroughexperiencebyawealthofyogablogsandarticles– isnotasunusualanexperienceas itcouldseem.Tearsofforgottenanguishinpigeonposehavebeennotedtostrikefromstatesofacalmorevencheerful disposition and is perhaps yoga’s most common example of hip-relatedemotional catharsis. Facial unwinding, not unlike yoga and TRE in its relaxing effectupon the tissues of the body, is a practice of massage therapy ‘in which a client

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undergoes a spontaneous reaction in response to the therapist’s touch.’ Practitionerstheorise theoccurrenceof emotional release in conjunctionwith fascialmanipulationwith an understanding that is not dissimilar from thatwhich is advocatedby Levine.Upledgerdevelopedthenotionoftheenergycyst, ‘foreignenergy…derive[d]fromnophysiological sources, such as from external trauma, pathogenic organisms or severeemotionalshocks.’Withthebodyunabletodischargethisdepositof‘foreign’energyinthe fascia, he promotes that unwinding facilitates its release, often accompanied byexpressionsofstored-upemotionapparentascrying,shaking,laughing,etc.(Upledger,1997)Storedemotionsmayoffer lessons fromwhich thesubjectcan ‘discoverblocksthatmay have been hindering [the] healing process,’ according to physical therapist,CarolM.Davis. Shegoeson to suggest that ‘notonly themyofascial element,butalsoeverycellofthebodyhasaconsciousnessthatstoresmemoriesandemotions.’(Davis,2009)

Bodyconscious

Notions of the body consciousness have been influenced heavily by the work ofneuroscientist,CandacePert,whoseresearchinthe70spioneeredanunderstandingofneuropeptides as the biochemical agents of emotion. Binding to specific receptors onthesurfaceofthecell,thesechemicalsarecapableoftriggeringachainofbiochemicalreactions deep within, changing the aspect of the cell to either positive or negativeeffect. In this way, the cells of the body are capable of retaining the energy of atraumaticevent.Pertasserts,‘Repressedtraumascausedbyoverwhelmingemotioncanbestoredinabodypart,thereafteraffectingourabilitytofeelthatpartorevenmoveit.’(Pert, 1999) As to how this could relate to emotion stored in the hips, Perthypothesises, ‘I believe that unexpressed emotion is in the process of traveling up…fromtheperiphery,upthespinalchord,upintothebrain.Whenemotionmovesup,itcan be expressed. It takes a certain amount of energy from our bodies to keep theemotionunexpressed…Ithinkunexpressedemotionsareliterallylodgedlowerinthebody.’ With reference to the metaphysical principles of the chakra system, yogictradition can coincide with this theory and site the location for these lower-bodyunexpressedemotionsatthebaseofthisneuralpathwayinthehips.

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BalancingFlexibiltyandStrength…“Sthira Sukham Asanam” is probably one of the most quoted sutras of Patanjali! Itmeansapostureshouldbesteady,firmandstable,yetcomfortable,lightanddelightful!

SthiraandSukha

• Sthirareferstostabilityandstrength.

• Sukhareferstocomfort,easeandopenness/flexibility.

On our yoga mat, but also in our lives, we are looking for the balance betweenflexibility/freedomandstrength/stability.

• Ifweonlyencourageflexibilityinourasanapractice,thiscanmeanwemaynotbedevelopingenoughstabilitytokeepourbodyandjointssafe.

• Being only strong, means the muscles may shorten – which may lead to aninabilitytofullyexpandandfindthefreedomanddelightinthatisavailableinallYogapostures.

Yoga,likelife,isallaboutbalance.

Areyousukhaorsthira?

It’simportanttoreflectonthesequalitieshonestlybothonandoffthemat.

Doyouhave toomuchSukha inyourbody;areyoumostly flexibleandopen? In thatcasemaybefocusalittlemoreonimprovingstrengthtobalancetheflexibility.

DoyouhavetoomuchSthirainyourbody;isyourbodystiffandun-yeilding?Inwhichcasecreatingflexibility/mobilitywouldbeemphasised

Awarenessandinquiry

ThisprincipleremindsusofthetruemeaningofYoga–whichisawarenessandinquiry.If we don’t bring this to our mat then we just continue with our stuck, repetitivepatterns–whichwilleventuallyleadtoinjuryandourexperienceofyogawillbeshortlivedanduncomfortable.

Wearealsolookingforaquiet,fullypresentmindinouryogapracticeinordertofindstabilityandstrength.Fromthis foundationwecan thenexperience the lightnessandease.

• Ifthemindistooactiveandaggressivewewillapproachouryogapracticethatway-wewillprobablypushyourboundariesstrivingfortheperfectpose.

• Ifourmindwanders,lacksstability,wewilllosethestabilityinourposetooandtheposebecomesdullandlifeless.

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Lookatthewayyouliveyourlifetoo,iseverythingplannedandtimedanddoyoupushyourselfoften?Orareyoulate,forgetful,fearfulanddoyouneverpushyourself?

Thenaskyourselfthequestion:

• “WhatdoIneedtodoinmyyogapracticetobreakthispattern,tobalancemyselfmore?

• AndcanIdothesameinmylife?"

Ifyoucandotheoppositeonyourmat tohowyouusuallyare inyourdaily life, thensomethingwillstarttoshift,onandoffthemat.Youaremovingtowardsmorebalance.

Theinvitationistoplayaroundwiththisideatouseyouryogapracticetobreakoutofyournormalhabitsandcreateafewnewhealthierandmorebalancedones.

"Lifeisabalanceofholdingonandlettinggo"–Rumi

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SourcesandResources:

Heartfelt thanks to the wisdom of the following Yogis for their constant inspirationthroughtheirbooksandofferingsonline

JasonCrandell

RayLong

GlennieKindred

YogaInternational

YogaJournal

EkhartYoga

Formoree-books&coursesandmanyfreepracticesvisitwww.avaniyogaacademy.com