Knee Safety in Hip Openers

My Yoga Online has posted a new Yoga Anatomy article by Dr. Robin Armstrong, Knee Safety in Hip Openers. This yoga anatomy article reviews the alignment considerations required to protect the knee when moving into hip opening yoga postures. With awareness to these essential biomechanical applications, one can readily avoid injury to the knee structures. This article is a great learning tool for yoga participants and for yoga teachers.

Remember the children’s song: With the leg bone connected to the knee bone and the knee bone connected to the thigh bone. This could be a yoga anthem worth chanting before class. Our bodies function as a whole, and no one action goes without a counter action, reaction, or complementary action in another part of our anatomy. This is especially important to remember when it comes to hip openers, which can unfortunately lead to the non-existent ‘knee opener’ which is yoga code for a painful and long recovery from an injury to our knee.

Click Here to Read Full Article.

Other Related Articles:
The Knee Yoga Anatomy
Standing Yoga Poses and Knee Locks
Knee Integrity in Warrior Yoga Poses

Ama - Creating More Energy

My Yoga Online has posted the second part of Todd Caldecott's insightful Ayurveda article series, Ama: Ayurvedic Medicine and Energy. This second part looks more in depth at the concept of Ama and how energy can be blocked by various lifestyle patterns and environmental factors.

In Ayurvedic medicine, ojas most closely corresponds to kapha dosha, one of the three humors recognized by Ayurveda, each of which is responsible for a particular subset of physiological balance called ‘homeostasis’.

Both kapha and ojas share similar qualities: both have heavy, moistening and stabilizing properties, and in essence are simply octaves of each other, one representing balance (ojas) and the other some metabolic disturbance (kapha). There is an importance difference however: kapha is generally associated with a cooling influence, an effect of decreased heat and physiological stasis in the body, causing the general congestion indicated by the translation of the term ‘kapha’, which literally means ‘phlegm’. In contrast, ojas contains within it not only the subtle refinement of the tissues, or dhatus, but also the subtle refinement of agni itself, the digestive fire, and thus has a mildly warming, gently stimulating effect, leading to the proper growth, development and nourishment of the body.

Last time, we also introduced a concept called ama, which forms as the result of a weak agni, allowing for the improper digestion of food. Like kapha and also ojas, ama is similarly heavy, wet and solid in nature, and has a self-structuring activity that in advanced conditions begins to form a second body, within the body. Cancer is an excellent example of ama, which when allowed to develop over years, begins to derange the activities of certain tissues, particularly those that are weak or already damaged, modifying the DNA and essentially taking over the machinery of the body to serve its own agenda.

Click Here to read the full article.

Yoga Hyde Clothing Review

My Yoga Online - We came across a great line of Yoga clothing by Yoga Hyde. Yoga Hyde offers a really great selection of pants and yoga tops that are stylish and affordable. We have been able to try both the women's and men's yoga wear and found their products to be high quality with attractive, complementary designs and colors. They fit with great comfort, but also look great which is a bonus for yoga and active wear.

If you are shopping around for new yoga clothing, give Yoga Hyde a browse:
www.yogahyde.com You can also find their yoga clothing line available at many offline locations.

Ojas and Ayurvedic Medicine

My Yoga Online has posted a new article by Todd Caldecott, a Medical Herbalist and practitioner of Ayurvedic medicine. Todd's article "Ojas: Ayurvedic Medicine and Energy" offers wonderful insight into the concept of energy flow and addresses what can improve and what can diminish this flow of vitality.

The concept of vitality or energy is an ancient one, referred to in Chinese medicine as qi (pronounced chee), and in Ayurvedic medicine as ojas. While we all know what it means to be full of vitality, as well what it’s like not to have any, it is curious to note that this concept is entirely absent from modern medicine, in which good health is defined quite simply as an absence of symptoms.

The closest modern medicine comes to the concept of vitality is in its conception of 'homeostasis', a physiological mechanism that maintains the balance of innumerable biological activities to ensure that the body functions within ‘normal’ parameters. From an energetic perspective, homeostasis is but one example of our vitality, as an organizing and self-sustaining principle that extends beyond physicality to include our thoughts and emotions, including our capacity to feel passionate and inspired, and in its highest evolution, to give and receive unconditional love.

In Ayurvedic medicine, the vital essence of the body is called ‘ojas’, described a subtle force that incessantly works to keep the body, mind and senses continuously refreshed. Two types of ojas are described: one called ‘para ojas,’ which is located in the heart and represents the divine ‘breath’ that separates the animate from the inanimate; and ‘apara ojas,’ which is found in a state of continual flux, derived from the food we eat, the water we drink, and the air we breath.

CLICK TO READ ENTIRE ARTICLE

To learn more about Todd: www.toddcaldecott.com

Yoga Challenge to Beat Arthritis

My Yoga Online - My Yoga Online is proud to be supporting the Power of Movement 2009. On Sunday, February 22, thousands of Canadians will be striking their best downward-facing dog pose for Power of Movement 2009, the world's largest yoga fundraiser designed to celebrate mobility and raise money for critical arthritis research.

This year the popular yoga event goes national for the first time — throughout the day, large-scale Power of Movement yoga "mega-sessions" are taking place in 10 cities coast-to-coast including Vancouver, Victoria, Nanaimo, Calgary, Regina, Winnipeg, Toronto, Ottawa, Montreal and Halifax. Power of Movement has also partnered with yoga studios in other communities across the country to hold smaller fundraising sessions. People of all ages and fitness level can get involved — from yoga gurus to those with limited mobility — by registering online at www.powerofmovement.ca.



More than 4.5 million Canadians live with arthritis (one of the leading causes of disability) and autoimmune diseases. The economic burden of arthritis in Canada is estimated at $4.4 billion annually. These conditions account for over 10 per cent of the total burden of all illnesses in Canada, yet only 1.3 percent of attributed health science research is dedicated to this area.

Now in its third year, Power of Movement began as a small grassroots initiative with 250 participants in Toronto. The event's initial goal was to generate $10,000 but in just two years it has surpassed all expectations raising more than $115,000. Money raised in 2009 will benefit arthritis and autoimmune disease research priorities across Canada, through the Arthritis & Autoimmunity Research Centre (AARC) Foundation and several chapters of The Arthritis Society.

The Arthritis & Autoimmunity Research Centre (AARC) Foundation raises funds and awareness for the most comprehensive, collaborative, and specialized arthritis research centre around the globe, housed at University Health Network (UHN), which comprises Toronto General, Toronto Western and Princess Margaret Hospitals. AARC is dedicated to research in arthritis related autoimmune diseases, musculoskeletal health, and advancements in orthopaedic surgery.

About The Arthritis Society
The Arthritis Society empowers the nearly 4.5 million Canadians with arthritis to live their lives to the fullest by combating the daily limitations of arthritis. In the last 60 years, The Society has invested $165 million towards arthritis research to develop better treatments and, ultimately, find a cure. The Arthritis Society's mission is "to search for the underlying causes and subsequent cures for arthritis, and to promote the best possible care and treatment for people with arthritis".

Strategize Your Meals for Effective Energy & Weight Management

My Yoga Online - Most people view nutrition and body weight management primarily from the point of quantity. How much am I eating? How does the caloric input balance with the caloric output? Having our focus solely on the 'how much' of eating grossly limits one's capacity to effectively nourish the body without generating a positive caloric balance and weight gain. Many people unnecessarily over-restrict the amount of food they eat instead of taking advantage of the 'when and how' strategies of nutritional plans.

Understanding the timing of when we eat along with how we eat can greatly improve our ability to management body weight and to sustain optimal energy levels throughout the day. With these strategies, we often find that we can consume more food without enduring sudden or gradual weight gain.

Looking first at the 'when' strategy of eating, we want to acknowledge the function of food. Food has a basic purpose of providing nutrients and acting as energy sources for cellular maintenance and function. We want to consume food just prior to or during periods when cells are requiring more fuel. When the cells shift into a lower state of energy consumption, our nutritional intake should be greatly reduced or eliminated.

Our society has grown accustomed to eating the largest meal (dinner) at the end of day which is also when most people begin to decrease physical activity. By flooding the body with a large meal (and a series of late night snacks), our cellular systems become overly saturated with nutrients and calories. This overflow of calories remains in the blood stream as broken down blood sugars and results in a cascade of hormonal releases. To bring the blood sugar levels back into a more balance state, the pancreas releases insulin that shunts these sugars into fat cells. An enzyme-lead chemical reaction occurs that converts these unused sugars into stored fat.

From the 'when' perspective, we want to consume our more calorie dense meals at the beginning and middle of the day to take advantage of daily physical activities that will consume these blood sugars and reduce the conversion of excess calories into stored fat. Many people do a major disservice to themselves by skipping or not eating enough breakfast. One's day starts off with improper fueling of the systems and limits one's energetic capacity to perform, interact and enjoy life. Make a point of nourishing your body first thing in the day and continue to fuel the body throughout the midday.

As the late afternoon and evening approaches, consumption should taper off with the last meal (and any snacks) ending well before bedtime. This can prove to being challenging at first as cravings and habits tend to tempt one. You can curb these cravings with herbal teas and by changing lifestyle patterns. One common factor in generating late night cravings is television. Television ads bombard us with nonstop food commercials. It becomes very easy to shift into unnecessary eating patterns when relaxing in front of the television. If your body weight management needs extra addition, consider reducing or replacing television watching with other more-productive activities like reading, crafts, walking, or meditation.

As you modify the timing of eating schedules, also consider the 'how' factor of your diet. By modifying your food combinations, you can also dramatically reduce the occurance of blood sugars being turned into fat. So now, you are eating a dense breakfast every morning consisting of oatmeal, fresh fruit, and whole grain toast. This meal appears to offer an abundance of nutrients and fiber, but is it acting as the most effective strategy of energy management. The answer is 'no'!

Even though this new pattern of eating breakfast provides a great source of energy, nutrients, and fiber, it is imbalanced by offering a very high proportion of carbohydrates and little protein or fat. Yes, these carbohydrates are considered 'complex' and are received better by the body (compared to simple sugars), but they are still readily absorbed into the blood stream. A meal that is predominantly carbohydrates (complex or simple) passes relatively quick through the disgetive system and does not keep one feeling 'full' for long.

Therefore, consider adding a 'slowing agent' to your meals. This 'slowing agent' should be in the form of clean proteins like raw nuts, seeds (ie sunflower), beans, legumes, and quinoa. Proteins are initially digested in the stomach. When we add a modest amount of clean proteins to our meals, the food is held a little longer in the stomach for processing. This increased processing slows down the passage of food into the small intestines and therefore the absorption into the blood stream. The overall effect is that our complex carbohydrates are received by the body more slowly resulting in less climbs in blood sugar levels and insulin releases. By holding food longer in the stomach, our appetite is more effectively satiated and we can enjoy more time between meals.

Some additional nutrition strategies:

*Break tradition and eat more meals. Instead of the classic 3 large meals a day, plan to eat 4 to 5 smaller nutrient-balanced meals and a few light snacks. Keep your energy levels consistent throughout the day. Having large periods of time between meals causes blood sugar and hormone levels to roller coaster.

*Always bring food with you. Avoid getting trapped without food by carrying a healthy snack like raw nuts, fresh fruit, or a salad. Just as we know that thirst is a sign of dehydration, hunger is a sign that we are passing into low blood sugar levels. Prevent hunger from setting in will insure that you are maintaining energy levels.

*Prepare meals in advance. When you prepare a meal, make enough to freeze extra for those busy days in the future. Plan ahead to avoid eating fast food or commercially processed meals .

*Appreciate your food. Make eating an event. Turn off the TV and computer, and eat mindfully. Taste and meditate on all the sensations. Be aware of satiety. Respect your food and what goes into your body. With this awareness, we develop greater discipline in making proper eating choices and patterns.

*Dieting does not work. Starving your body of food, starves your body of nutrients. The body reacts by holding in calories and shuts down metabolic processes. This collapse of metabolism results in future body weight management problems.

Related Articles:
Health Benefits of Nuts
Calorie Restriction
Yoga and Weight Loss

Energy of Positive Thinking: Empower Your Mental Wellness

My Yoga Online - The concept of positive thinking and affirmations is a popular topic throughout the media and mainstream self-improvement channels. We will discuss how intentional modifications of thought processes actually help us to improve quality of living.

Thoughts can be viewed as a system of processing information and extracting neural data from our memory stores. For most people, very few thoughts actually coincide with the action that is occurring in the present. The mind is wandering and distracted by thoughts of the past or the future. These waves of irrelevant thoughts can be easily tainted with negative attributes fueled by the Ego: anger or resentment from past interactions, jealousy or envy from unfulfilled desires, worry or anxiety from future events.

By addressing these negative thought patterns and modifying the resulting manifestations, we can avert a cascade of negative energy on the body and mind.

When the mind is saturated with negative thinking, these thoughts gradually manifest into the physical as dysfunction. Negative thoughts are often accompanied by stress. The brain releases specific stress-response hormones to facilitate reactions in body necessary to react to this stress. If the negative thoughts and stress remain constant, these hormonal reactions generate chronic strain on the organs and physical systems.

By tuning into our response systems, we can clearly recognize the signs of this harmful cascade of negative energy. We can experience many health conditions like muscle tension, headaches, poor sleep and fatigue, poor digestion, weight gain, high blood pressure and circulatory problems, poor breathing patterns, and organ dysfunction like diabetes.

Instead of waiting for these negative health conditions to arise, we can monitor our thought patterns through the other path of manifestation-our emotions. Our inner and outer emotions immediately reflect our current thought patterns and are an indication of eventual physical manifestations.

When our emotions turn negative, heavy, and burdensome, we can stop, take a deep breath and simply reflect. What has generated this emotion? What thought has taken hold to create this toxic mental state? By just reflecting, we often observe this thought (and emotion) dissipate and loose its’ hold on the mind and body. Through practice and discipline, we can more readily remain in a sattvic state (one of harmony, calm, and presence).

Here are some suggestions in supporting the practice of positive thought generation:

*Address your environment and the stimuli that are entering the mind. Avoid places and interactions that are filled with negative energy. Newspapers, gossip columns, and radio/TV news thrive on negativity. Surround yourself by a network of positive-minded people. Reduce your interaction with relationships that foster thoughts and actions that flow against your positive intentions.

*Start and end your day with a simple pause allowing time to reflect on appreciation. Take note of several things you are truly thankful for. Sincere expression of appreciation is a powerful tool to facilitate positive thought processes and generate a sense of fulfillment in the moment.

*Speak only when it improves upon silence. This subtle, yet powerful Buddhist phrase says it all. Speech is another physical manifestation on thought. Controlling our words trains our thought processes. If a conversation can not be steered to a positive tone, end the conversation.

*It is what it is. See the world with less judgment. Judgment is another toxic element of negative thinking. Practice finding the ‘good’ in everything. Experience the freedom of releasing established biases and expectations. Often when we judge, we too have issues with being judged. A non-judging mind becomes free of the ‘eyes’ of the outside world and we begin to live within ourselves and not through others.

*Engage in lifestyle habits that support healthy thinking. Regular exercise, proper rest, meditation, proper nutrition plans, and uplifting activities help keep the mind fresh and expressive with positive energy. Also consider how you can modify your work environment with changes like taking more consistent breaks to proper work ergonomics.

*Get things done and organized. Just as thoughts manifest into the physical, the physical environment manifests back into the mind. Finish incomplete projects. Organize your home and workspace. An environment that is unorganized or filled with incomplete tasks has a burdening effect on the nervous system. Declutter and make your environment flow with spacious, positive energy. Clean out closets and cupboards so the first and last thing you see in the day is organization and order. This physical order supports mental calmness and control of emotions.

Rather than trying of purge negative thoughts, focus more on generating positive interactions and expressions. This aspect of sankulpa (the practice of establishing an intention) attracts further positive thoughts and experiences. With this shift into harmonious thinking, the physical manifestations are seen and experienced by others. We begin to attract more people with like minds and intentions. Again, the key element is reflection and observation. What are our emotions saying about our thoughts? Use your emotions as a tool. Breathe new life in your thinking and experience the freedom of positive thought energy.

Related Articles:
Yoga and Seasonal Stress
Mastering Stress Through Witnessing
Yoga: A Cure for Modern Day Stress

Subtle Rooting in Warrior Yoga Poses

My Yoga Online - Our Warrior Yoga poses bring warmth, strength, and expansion into our yoga flows. These standing asanas offer higher levels of physicality, thus requiring fine-tuning and continuous attention to detail in order for these poses to deliver maximum benefits. Besides our requirement for proper alignment and energy locks, we can also apply subtle rooting effects to further improve the reception of benefits from Warrior poses.

Once we have properly aligned our lower limbs and have positioned the front knee over the heel (perpendicular line to act harmoniously with gravity), we can explore light variations of what can be termed rajastic rooting. In Ayurvedic philosophy, we strive to move into a sattvic state-an existence of calmness and harmony. Rajastic states are typically considered to be disturbing one from the existence of harmony-unfocussed states of creating heat. In the context of our subtle rooting, this rajastic rooting will be done so with mindful control, which will facilitate a sattvic state in later stages of the yoga practice.

As our heel floats over the knee in our Warrior pose, we can discernibly feel the effects of gravity. The quadriceps (thigh) and gluteal (buttock) muscles contract to hold the lower limbs in place. The longer we hold the pose, the more we develop our endurance in the muscle tissues. When the knee is taken into this flexed position against gravity, sheer forces act directly on the knee joint. If we start off the pose or collapse the pose so that knee drifts over the heel, the angle of knee flexion increases and the sheer forces increase in the joint structure. Over repeated applications of misalignment, the sheer forces may generate chronic injuries in the knee.

Rajastic rooting through the foot can help reduce the effects of sheer forces on the knee. We can feel the various pressure points coming into our feet-the toes, toes mounds, and heel. With controlled rajastic rooting, we wish to lightly feed down through the contact points with the intention of lightly pressing the earth away from us. As with the laws of physics, the earth reciprocates and presses back. This energetic pressure can be received up the body through to the crown. This energetic lift helps emphasis expansion in the pose, creates lightness, shifts us away from collapse and increases our endurance capacity.

More importantly, the rajastic rooting protects the knee. But in order for the knee to receive the full benefits of the rooting, we should be aware of exactly how and what the foot should be experiencing. It is very common for yoga practitioners to allow Warrior poses to ground into the toes-generally manifested as grabbing of the toes into the mat. This effect of grabbing creates tension in the arches of the foot and can often encourage the knee to collapse forward. Therefore, we strive to relax the toes, bring lightness into the arches, and to avoid rajastic rooting with the toes.

The ideal contact point to explore rajastic rooting is in the heel. With subtle pressure, we can ground down through the heel point while visualizing the knee floating back over the heel line. Many often feel a shift of energy out of the knee joint and into the quadriceps (thigh) muscle. The muscle takes better control of the standing pose and we experience less sheer forces in the joint. As we work through the heel, we continue to emphasis expansion in the foot, right down through the toe mounds and toes. This lightness, again, flows up through the vertebrae and often is received into face.

As we increase the depth of our Warrior poses, we continue to apply this rooting principle along with our protective core locks. The posture retains integrity and purpose. We can also appreciate how this rajastic rooting can be taken into other standing yoga poses like Chair Pose (utkatasana) and Crescent Moon Pose. Exploring and enjoying new techniques like rajastic rooting brings growth to our practice and encourages holistic progression.

Read Related Articles:
Knee Integrity in Warrior Poses
Exploring Virabhadrasana 1 (Warrior 1 Yoga pose)
Standing Yoga Poses and Knee Locks

Yoga: Benefits Come with Consistency

My Yoga Online - Recognizing that yoga is a life-long practice, the benefits and changes achieved with yoga require patience, respectful observance, and consistency. Without these basic elements, one’s yoga practice often strays, losses focus, and lacks holistic results. This article discusses some of principles behind these basic elements and offers tips in creating a fulfilling yoga program.

Principle of Progressive Overload

In any physical activity or exercise program, the general concept of ‘progressive overload’ should be observed. The body is highly adaptable and settles into the dominant state it is placed in. If one is sedentary and pursuing unhealthy lifestyle habits, the body readily collapses into blockages, loses healthy tissues, and shifts into states of disease.

Likewise, when one introduces yoga or other forms of healthy exercise into the body, the body (muscles, bones, organs, nervous system) will adapt to this conditioning. Progressive overload is where one mindfully introduces holistic ‘stressors’ on the musculoskeletal system. To define ‘stressors’, this is where one would apply gradual increases in intensity or duration of an exercise to encourage the musculoskeletal system to adapt and improve. These adaptations occur at the microscopic level, so one can then imagine that only slight increases are needed and should be applied to avoid over stressing the body’s systems.

How is progressive overload applied to yoga?

In our yoga practice, we aim to heal the body with our practice and not stress it to points of injury and overwhelming fatigue. We can, however, gently add slight increases in depth or holding of postures. We can incorporate slightly more challenging variations of poses or transitions. Whenever we apply this overload principle, one must shed the Ego and listen fully. Am I able to retain postural integrity, control, and fullness of breath with this increase? How does my body feel the next day-no discernable soreness, fatigue, or decrease range of motion due to stiffness?

Here are some tips to generating a consistent yoga practice that follows the progressive overload principle:

*Know your appropriate level. Starting off (or returning to) with high level practice without prior experience can shock the musculoskeletal system by going past the desired overload effects and into injury. Begin easy and move forward gradually. Many high level yoga programs are marketed as "suitable for everyone". This is not true. One would not go from being sedentary to suddenly running a marathon. If you are a beginner, practice like one-learn the fundamentals through introductory programs and monitor how your systems receive the gradual increases in practice depth.

*Apply the concept of cross training. By doing on type of yoga practice/style, the body develops memory and adapts often to a point where progression slows or ceases. With traditional exercise, one is encouraged to ‘mix up’ their program placing different exercises in one’s routine or changing the order of exercises. This systematic reorganizing does not allow the body to settle into a stagnant state and can be beneficial in preventing overuse injuries. In yoga, consider reordering the postures and flows and try different styles. Adding changes and variety will also offer inspiration and motivation that will promote better consistency.

*Modification and Rest days. When we continuously stress the body with holistic overload, we need to also schedule consistent rest periods or modify the yoga practice routines so key muscle groups and joints receive recovery time. When one stresses a particular muscle group, it is commonly accepted that this muscle group requires at least 24 hours of rest. The adaptations at the microscopic level need time to set in. Without this rest period, the tissues can develop overuse/chronic injuries, prolonged fatigue, and atrophy (muscle loss). With yoga, consider how you can schedule your daily/weekly classes so they target key structures while also giving proper rest.

*Be purposeful with your practice. Make a set schedule of your practice on a calendar. Make your yoga practice a true priority. Invite your family or friends to participate with you as this will create a great support system for consistency and growth.

*Get inspired. Look for workshops and other available programs that will introduce new, interesting concepts to your yoga practice. Yoga is about learning and growing. If your practice has been primarily hatha/physically based, consider trying more meditation and/or breathing (pranayama) programs. One is often amazed at how a simple, new technique or application can readily transform one’s motivation and exploration.

Consistency is key in one’s yoga program. Through this consistency, embrace the moment and how the whole system exists immediately. It is perfect to have stiffness and limitations. One can work around injuries and health conditions-wellness can be pursued by everyone at some level. But positive change requires regular application and patience. Time is on your side when holistic intention and harmony are brought into your yoga practice.

Related Articles:
Moving From a Beginner Yoga Practice
Benefits of Creating a Home Yoga Practice
Is Hot Yoga Right For Me?
Yoga Workout: Conflict of East Meets West

Organic, Sustainable Yoga Clothing

My Yoga Online - We have had the opportunity to try out an organic and sustainable clothing line called Mission Playground. Besides bringing awareness to sustainable consumption, this company is committed to raising awareness for issues that concern playgrounds. Mission Playground has established S.E.E.D. which pledges 1% of sales to non-profit organizations that share the same passions for playgrounds.

More about Mission Playground:

Mission Playground has introduced new innovative fabrications that will be introduced to the public in February 2009, including 100% recycled PET bird’s eye knit with technical attributes, 100% merino wool jersey, 100% organic cotton poplin, and exclusive to Mission Playground is MIPAN regen recycled nylon from pre and post consumer waste.

The company takes pride in supporting fair labor suppliers and will continue to explore sustainable design techniques, production methods and fabrications as time and resources evolve.

http://www.missionplayground.com

Twists And Turns Of Yoga Practice

My Yoga Online - Dr. Robin Armstrong has added a new yoga anatomy article to My Yoga Online addressing the important applications of twists in our yoga class. This article looks at how different yoga positions (standing versus seated) have different approaches to insure proper alignment and safety in our twisting yoga poses.

Twisting postures are an enjoyable, challenging, and some might say vital part of our yoga practice. Poses like marichyansa/Marichis pose, revolved poses like parvritta trikonasana/revolved triangle, and parvritta parsvokonasana/revolved extended side angle pose allow us to move and lengthen our spines to improve our spinal and pelvic flexibility, as well as our strength. Traditionally twists are thought to be detoxifying, literally wringing out the organs of digestion and detoxification. To better understand the benefits and considerations surrounding twists, let’s take a closer look at the spine.

Click Here to read full article.

Yoga and the Truth About Twists

My Yoga Online - Dr. Carla Cupido has written new, inspiring article about the application of twists in yoga and daily life. Learn how twisting can present contraindications and hazards for the spine. This is an important article for all yoga practitioners and yoga teachers. Enjoy.

When we think about twisting through the low back, we often think about the muscles we could be strengthening or stretching through the movement. However, we do not often consider the risks of twisting as for those of us with healthy backs; it does not seem that precarious a movement. For those of us in careers that require repetitive twisting, the dangers of twisting may be apparent to you. Twisting has been proven a factor in the incidence of occupational low back pain.

If this motion has been recognized as a threat for employees in some jobs, how does that relate to a yoga practice? Are all types of twisting bad?

Click Here to read full article.

Yoga for COPD

My Yoga Online - My Yoga Online has posted a new article addressing yoga practice for COPD (chronic obstructive pulmonary disease) by Vijai Sharma, PhD, psychologist, certified yoga therapist and yoga teacher.

Yoga is unique program for self-management for people with COPD (chronic obstructive pulmonary disease) or other chronic illnesses because yoga is one of the most comprehensive body, breath and mind systems I know.

According to Thomashaw and Walsh CO-Morbidity survey of over 3000 people with COPD on average have 6 co-morbid disorders. 60 to 80% of them take 5 to 10 medications and 15-25% people take more than 11 prescribed medication. Most commonly reported problems are high blood pressure, heart disease, osteoporosis, arthritis, GERD (Gastro-esophageal Reflux Disease), sinus disease, sleep apnea, weight loss, muscle weakness as well as depression and anxiety. (See footnote) Similar other surveys too point out that COPD affects the whole body and causes a wide range of negative emotions such as the sense of personal loss, hopelessness, depression, anxiety and panic attacks and anger and frustration.

Yoga can be particularly beneficial for us with COPD. We must constantly work on improving our physical health, breath function and emotional strength.

Click here to read Dr. Sharma's article and suggested yoga practice for COPD.

Seven Points of Meditation Posture

My Yoga Online has a new article by Rosalee Yagihara, Seven Points of Meditation Posture. This meditation article covers some simple and practical tips in developing a comfortable meditation posture, as well as introduces meditation techniques for anyone who is beginning a meditation practice.



As we develop a greater self-awareness with our unfolding yoga practice, cultivating mindfulness through meditation techniques is a natural progression on our path. The benefits of meditation have been proven by modern science to significantly reduce stress and tension, greatly improving our health, a necessary component to a balanced lifestyle in today’s fast paced world. The Seven Points of Meditation Posture is a key foundation to a successful meditation practice.



CLICK HERE to read this full article.

Home Remedies for the Fall Season

My Yoga Online - My Yoga Online is happy to share new tips and advice on holistic healing tips with Ayurveda. This new yoga article by Maggie Reagh, Yoga Therapist, brings insight into lifestyle modifications for the Fall and addresses how the change in season requires us to calm the Vata Dosha.

Ayurveda, the traditional medicinal system from ancient India, has been healing humanity through lifestyle modifications and herbal medicine for over 6000 years. Ayur-veda, meaning the knowledge of life, suggests that our lifestyle be examined before taking medicine. These lifestyle modifications are simple things that your own grandmother might have told you, especially if she were from India. We will examine some of these simple home remedies that will help promote calmness during the fall season.

Click here to read more.

Yoga Forward Bends and Hollow Locks

My Yoga Online - There are many techniques to improve and isolate yoga forward bends so they generate a holistic expansion throughout the back lines of the body. A simple technique that you can add to some of your forward bends is what I call a hollow lock.

A hollow lock has a similar feeling as uddiyani bandha (upper abdominal lock) where you exhale and draw the abdominal muscles and organs up and under the ribs. The hollow lock is a partial variation that still allows you easy access to continued breath, but also facilitates proper forward folding.

We are familiar with the common abdominal lock that we add to plank pose and back arches. This lock resists expansion of the core, thus holding a shortened position of the chest bone towards the pubic bone-all with the purpose to support the lower back and prevent a passive collapse into the posterior lumber spine.

Very different is the hollow lock. When we slightly hollow the abdomen, the chest actually flows away from the pubic bone. How is this important in our yoga forward bend? When we expand the chest away from the pubic bone, we are also expanding the anterior aspect of the lumbar spine, which reduces the possibility of compressing the intervertebral discs in the lumbar region. Instead of folding into the lower vertebrae, the hollow lock encourages the fold to come more readily from the hip joints.

The hollow lock also has a tendency to create a co-contraction where the back muscles (ie back extensors) also engage to elongate the vertebrae instead of collapsing forward into them.

This application of a hollow lock can first be easily learned in common standing forward bend poses:
*Uttanasana (Standing Forward Bend pose)
*Padangustasana (Big Toe Hold pose)
*Padanhastasana (Hand to Foot pose)
*Adho Mukha Svanasana (Downward Facing Dog pose)

Again, this hollow lock should be mild. Full hollowing like Uddiyani Bandha is not advised as this full lock should only be done while sitting or standing upright, and with a sustained exhale. Since we should have continuous breathing in our poses, you can only do a partial hollow to allow breath to remain fluid.

This hollow lock can be just used for a brief moment where you can hollow just as you prepare to fold forward or can be applied in the middle of the pose to add better alignment and connection to the hip motion. The main point when you are doing this hollowing is to feel your front lower ribs slide away from the hip crest and you experience a shift of pelvis forward into the thighs.

With exploration, you may find that this technique provides great benefits and you can then see how it can be integrated into other forward bends like seated poses:
*Janu Sirsasana (One leg forward bend)
*Paschimottasana (Two leg forward bend)

Not all techniques and alignment cues work for everyone. The great thing about Yoga is we can be fully unique in our practice-doing postures and variations that work for body, mind and energy. Give this hollow lock a try and see how it facilitates a better forward bend.

Isolating Hamstrings in Forward Bends

My Yoga Online - Many forward bending Yoga poses involve the lengthening and stretching of the hamstring muscles. By incorporating subtle spirals of the thighs, you can more effectively isolate the 3 hamstring muscles.

The hamstring muscles consist of 3 muscles:
*Biceps Femoris muscle that originates at the ischial tuberosity (sit bone) and along the posterior aspect of the thigh bone. This muscle travels down the lateral aspect of the thigh bone, crosses the knee joint, and inserts on the outer edge of the leg (head of the fibula and lateral condyle of the tibia

*Semitendinosus muscle that originates at the ischial tuberosity (sit bone) with the long head of Biceps Femoris. This muscle travels down the medial aspect of the thigh and inserts in the medial region of the tibia.

*Semimembranosus muscle that originates also at the ischial tuberosity (sit bone) and travels down the medial aspect of the thigh inserting at the medial condyle of the tibia.

The basic principle to address with these muscle lines is the Semitendinosus and Semimembranosus muscles travel along an 'inner line' of the thigh where the Biceps Femoris muscle travels along an 'outer line' of the thigh. For most people, the outer thigh line has greater flexibility than the inner line. Consider how much easier it is to fold over the thigh in Pavirrtta Janu Sirsasana (Revolving One Leg Forward Bend) versus directly forward in Janu Sirsasana? With the leg out to the side, the forward bend moves primarily into the outer line of the hamstrings (Biceps Femoris).

Notice the next time you do One Leg Forward Bend, Downward Facing Dog, or Standing Forward Bend how the feet, leg bone, and thigh 'want' to rotate outwards or laterally. This 'desire' to rotate laterally is an indication of the pose wishing to move out of the tighter inner hamsting line and more towards the more flexible outer hamstring line.

Next time you do into One Leg Forward Bend, try the following tips to target the more resistant inner hamstring line:
*set your pelvis neutral and perpendicular to your thigh (tendency is to sit with the pelvis turned away from the thigh thus promoting the stretch to go more into the outer thigh line).
*pull the flesh away from the sit bone so you have greater connectivity to the pelvis and to the forward bend that should occur from the hip joint and not the lower back
*slightly rotate your thigh bone inwards or medially-this will be reflected in the toes which should point vertically and not out to the side.
*inhale as you lift open the front ribs and torso and exhale as you fold over the thigh finding just the first sensations of resistance
*settle and breath
*as the vibrations of resistance dissipate, rotate the thigh medially another millimeter or so (very subtle), breath in and lift the front ribs (protecting the low back), and after elongating the spine, exhale and fold a little more into the inner hamstring line

Playing with these inner thigh spirals will help you discover the variations in resistance in the hamstrings. This application of spiraling can be easily added to other Yoga poses:
*Adho Mukha Svanasana (Downward-Facing Dog)
*Uttanasana (Standing Forward Bend pose)
*Padangusthasana (Big Toe Pose)
*Parsvottanasana (Intense Side Stretch Pose)
*Marichyasana I (Pose Dedicated to the Sage Marichi, I)
*Paschimottanasana (Seated Forward Bend)

Be mindful that this spiral application is not over-emphasized. Keep the line of the foot and thigh within normal anatomical positioning. Consider how the natural lines of Mountain pose translate into these forward bends and how thigh spiraling should not go excessively beyond that functional line offered in Mountain pose.

Explore your hamstrings. Appreciate the resistance and variations of flexibility in your yoga practice. Gently and respectful use spiraling techniques to expand these variations of resistance.

Cotton Fabrics - Why to Buy Organic

My Yoga Online - Buying organic clothing is much more than a fashion statement. With the growing need to shift towards greater sustainability, choosing fabrics made from organic cotton and other fibers expands is an easy way to become more green-conscious.

You dry yourself with it after taking a shower, you lay your head against it when you go to sleep. The oil from its seeds flavors your favorite snacks and your probably wearing it right now. Cotton is one of the most widely traded and highly subsidized crops in the world. For the past 7,000 years, mankind has cultivated its fibers into clothing, and pressed the oil from its seeds for sustenance.

Compared to man-made materials like acrylic and polyester, cotton seems like a natural alternative. It is certainly versatile; breathable and cool in the summer, easily layered in the winter. Yet there’s a dark side of cotton that most consumers are unaware of: cotton is the most heavily sprayed crop in the world.

The commercial farming of cotton accounts for over 10% of pesticides and 22% of insecticides sprayed annually, though it is grown on just over 2% of the world’s arable land. In the United States, where cotton heavily is farmed, it’s commercial production accounts for over 25% of pesticides used annually. CLICK HERE to read more.

Thanks to Renu Yoga for sharing this article.

Proper Back Flexing in Yoga

My Yoga Online - My Yoga Online has posted a new article by Dr. Carla Cupido that addresses the importance of proper forward flexion in yoga poses in order to prevent injury and to maintain integrity in your yoga class.

Consider the number of times you flex forward at the waist or hips in a yoga class. Lower back flexion in yoga presents a number of risks when done improperly. We often hear our yoga teacher telling us to hinge at the hips instead of the lower back. Let’s consider what these cues really mean and offer in creating a safe forward bending yoga posture. First of all we have to go through a bit of yoga anatomy and biomechanics to understand the issues involved in this common movement.

Understand your lumbar lordosis as it is your power position in everything you do. Take care of your back by being aware of how you flex forward and never compromise your back to reach further on your yoga mat.

CLICK HERE to read full article.

Yoga and Shoulder Impingement

My Yoga Online - Many Yoga poses and flows involve large movements at the shoulder joint. Some of these movements have the potential to create shoulder impingement when improper technique and movements line are applied. If this shoulder impingement continues over time, chronic injury can form leading to pain and disfunction.

What is Shoulder Impingment?

Shoulder impingement is caused when the arm is lifted above the line of the shoulder. The head of the arm bone (humerus) lifts and rotates into a portion of the shoulder blade (acromion on the scapula). Covering the head of the arm bone are the 4 rotator cuff muscles: the supraspinatus, the infraspinatus, the subscapularis, and the teres minor. Acting as cushioning against pressure and friction, there are bursa sacs that lie between the muscular capsule and the acromion.

When the arm is lifted high over the level of the shoulder, the head of the humerus presses into the acromion. This pressure and friction can develop into inflammation of the bursa (bursitis) or the tendons the muscles (tendonitis). This inflammation can worsen due to repeated impinging actions that can eventually lead to increased pain and limited movement.

Read more about the application of shoulder impingement reduction techniques for your Yoga practice.