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Welcome to the Goode Yoga home page. Whether you are seeking out a Personalized Yoga Plan/Class, Goode Therapeutic Yoga Solutions, a serious practitioner of Yoga or just starting out, you can find instruction and answers to your most pressing Yoga questions here – and if you don’t, feel free to pose the question to Michelle on her Q&A page. She loves a good brain teaser!
“Let my soul smile through my heart and my heart smile through my eyes, that I may scatter rich smiles in sad hearts” -Paramahansa YoganandaI am a skeptic. I respect the skepticism of others when they hear about Yoga and its therapeutic benefits. SO, to satisfy the skeptic, here is some ‘hard’ science to back up the ‘soft’ science of Yoga. This is the first part of a series of articles addressing the basic relationship between Yoga and modern day science. Specifically, this article concerns the chakras and how these correspond with the major glands in the body (the endocrine system) and what these glands do and how certain postures interact with their functioning.
Let’s start with the top of the head and work our way down. First there is the pituitary gland, often called the master gland. In Yoga it is associated with the Third Eye/Ajna chakra and it controls and regulates secretion in all the other endocrine glands. To activate this gland and that of the pineal gland (associated with the crown/Sahasrana chakra, mood, spirituality and intuition) the Headstand/Sirsasana is the most beneficial, hence why it is considered the King of Asanas.
Moving down to the Thyroid and Parathyroid glands. The Thyroid is located in the throat and associated with the Vishuddha chakra. It is responsible for controlling metabolic rate, growth and therefore, cell processes. Functioning of the parathyroid determines how much calcium and phosphate are in the blood and if you regularly do the shoulder stand/Sarvangasana (Queen of Asanas) and the fish pose/Matsyasana you might just find your teeth are stronger and your sleep and appetite regulated. Due to it’s ability to increase bone density, this is especially beneficial for women and the prevention of osteoporosis.
Below the Vishuddha Chakra in the location of the heart resides the Anahata Chakra. This chakra is associated with the thymus gland which produces cells for the immune system. Postures that open the chest and increase oxygen intake help to activate this chakra. Virsasana, Supta Virasana and Virabhandrasana I, II are good examples. With these postures you also have the added benefit of working with the Root/Muladhara chakra as well as the Manipura chakra. The Anahata chakra is also important for digestion, but this will be discussed further in another article.
Below these glands we then come into contact with the Pancreatic Gland (Solar Plexus/Manipura Chakra) and the Adrenal Glands which are associated with the and the Root/Muladhara chakra. (These glands work closely together so I put them in the same paragraph and left the Sacral/Svadhisthana Chakra for the end). The pancreas aids in digestion while the adrenal glands guide our ‘fight or flight’ response. Doing postures that massage these glands as well as the spleen and pancreas helps in digestion, nutrient uptake as well as regulating blood sugar levels, which has a huge impact upon both physical and emotional well-being. Working with these chakras can also help with weight-loss due to the regulation of insulin that occurs as a result of massaging the aforementioned glands. Mayurasana, or the Peacock, is great for this, but often too advanced. Doing twists such as Ardha Matsyendrasana or back bends like Dhanurasana (The Bow), as well as Supta Virasana can help to active these glands as well.
Finally, we move to the ovaries and testes where the Sacral/Svadhisthanachakra resides. Postures such as Samakonasana, Utthita Parsvakonasana or variations thereof, that open the legs and work the pelvic floor are usually quite beneficial as they bring blood flow to this area and can help with issues of fertility and/or menstruation. These postures also work with the Muladhara chakra.
This is a VERY brief summary of what certain Yoga postures and their associating chakras have to offer modern medicine. As you can see from the above summary, most postures have an effect on more than one chakra at a time. That is the beauty of the holistic nature of Yoga. It will be interesting to see if in years to come if various asana’s and breath work will become routine practices among everyone from cancer patients to birthing mothers to rehabilitation patients. Forever the optimist, I certainly hope so!
Savasana, or as some of my students like to call it, La Siesta, is more than just taking a nap at the end of class – though the occasional snore heard around the Yoga Hall may argue to the contrary.
To the outside observer, it is true that Savasana appears to be an easy pose, or maybe not a pose at all. However, let me clarify, Savasana, when practiced correctly, can be one of the most challenging of postures and one of the most rewarding.
The point of Yoga is to still the mind in order to know the soul. When the chaos of the mind becomes silent we are able to hear and come into tune with who we really are and what we really desire. Imagine your mind like a lake full of ripples. Imagine those ripples disappearing, one by one. Note how clearly you can see to the bottom of a lake once those ripples subside. The same principal applies to the mind.
The calming of these ripples is what each asana and round of pranayama practiced in Yoga prepares both the mind and body for. All that movement, focus and breathing is preparation for a state of silence both inside and outside. The final posture of Savasana is the blissful reward for that preparation; however, if we do not pay attention, the reward can become squandered and lost.
This is why I say Savasana is the most challenging of postures. Yes, even more challenging than perfecting Uttitha Trikonasana, a posture B.K.S Iyenger is quoted as saying can take up to 10 years to accomplish, which means perfecting the more challenging posture of Savasana is a lifelong pursuit.
While in Savasana one should try to let go of the mind while remaining alert. This takes time and lots of practice and this is the detail that is all too often forgotten. Those 15- 30 minutes at the end of each Yoga class gives us precious moments of reflection and peace that in our everyday lives most of us don’t normally get. Consequently, new realizations can come forth from this posture as does a wonderful sense of peace and wholeness. So the question is- How do you perfect a posture that can only be corrected by your internal guru, yourself?
My advice is the following, though I encourage trying out different techniques if you do not find this one useful.
The first trick is to pay attention. Listen carefully to the guided meditation. Allow yourself to feel each body part relax as your teacher guides you into a deeper and more relaxed state. Pay attention to how your body changes in weight, in temperature and let the breath go to wherever tension resides. Let it go with each exhale. If thoughts begin to creep in (and they will) let them come and go. Watch them like a movie. You are the spectator during this posture. Don’t get angry or annoyed with the thoughts. And don’t get sucked into them. Watch and pay attention to how these thoughts, can change the tension in your body. Be curious about it, but don’t get upset with yourself for letting them creep in. They just want to know that they are still important. Let me them know that they are and you’ll get back to them…later. Resisting thoughts will only bring them in stronger. Listen to your breath. Feel it. Watch it. Focusing on the breath will help you exponentially to step outside of your head and into your body. As you do this, feel how you come into contact with something more than your mind, perhaps your soul? Continue to be the curious spectator and observe and enjoy how this act alone will carry you forward into into the blissful peace of meditation.
Happy Savasana!
Om!
Yes! Probably more you than perhaps others! Flexibility is SUPER important and it worries me that you can barely touch your knees. That is usually a sign of super tight hamstrings and a very rigid back which probably goes with some lower back or shoulder/neck pain as well as knees. Start slowly. On all forward bends, put a few blankets underneath your tailbones to tilt the pelvis forward and keep the back straight. ALWAYS bend from the hips. Keep the back STRAIGHT. Use a cord placed in the arches of your feet to help bend forward. You might also try some Yin Yoga to speed up your flexibility.
When I first started practicing Yoga I could not have cared less about the Breath. For me, all I wanted to do was get my leg and knee back into working order so I could start jogging again. At that moment in time, talking about Breath was unimportant.
But I was so very, very wrong.
Everything revolves around breath. Without breath, you die. There is no other way around it. The last moment of life is an exhale. Therefore, logically, the quality of breath is directly related to the quality of your fitness and of your life. Sound important now? I hope so, because if it doesn’t, than you are missing out on one of the more significant and rewarding parts of Yoga.
The discipline of Breath is called Pranayama. Prana means energy and learning to listen, retain and let go of that energy is key to any Yoga practice and key to your own life enjoyment. I love the look in my students eyes once they finally figure out ‘belly breathing’. They had no idea how much space they had there or how filling it with good air made them feel so..good! From there I then teach them to bring the breath up further from the belly to the chest. This is a full Yogic breath. This kind of deep belly breathing relieves all sorts of disorders from digestion to depression to nervous tension and aggravation. This is the first kind of breathing I teach my students. I advise them to focus upon this breathe in every posture, but to not beat themselves up if they forget. It takes practice. It takes time. Furthermore, and you can try this out for yourself, right now, by focusing upon the breath you will be amazed at how much further you can go into a posture. Just imagine expanding your muscles each time you inhale and extending them each you exhale. Envision it in your mind and see what a difference it makes.
From there the art of Pranayama goes into other forms of breathing such as Bhastrika, Kapalabhati, Shitali, Sitkari and Nadi Shodhana as well as focusing upon the exhalation vs. inhalation. These breath exercises are done with a specific purpose in mind. The first two help to create heat in the body and are great in the morning or during the cold winter months. The following two are good for releasing heat from the body and I recommend this kind of breathing for strong Pita types or for those living or working in an environment where they find their body heat is quite high. The last, depending upon how you alternate the nostril, helps to regulate all the energies in the body. If you feel like you are extremely agitated one day, you might try just breathing through the left nostril, as this is activates the Yin, Shakti or Female energies. In science speak, this would translate to the parasympathetic system. Conversely, if you feel the need to wake up a bit, or perhaps get your blood moving or your digestion going, trying breathing through the right as doing this will active the Yang, Shiva or masculine energies of movement rather than the feminine energies of acceptance and relaxation.
There is much more to the breath than what I have covered in this brief summary, but I hope it was enough to at least peak interest in its importance and variety. If you would like to read more about breath and its many benefits I suggest the books, Asana Pranayama Mudra Bandha, Yoga for your Type by Dr. David Frawley or checking out your nearest pranayama class or get personal instruction from yours truly and experience the joy of Breath for yourself.
Downward Dog is a fantastic posture that stretches you from head to toe, literally.
Start with your knees and hands on the floor, hip and shoulder length apart. Lift your hips up first and relax your head down. Once there, bring your knees into your chest and then straighten the legs and bring the heels down to ground.
Bending the knees to the chest forces the hips up and and opens the lower abdomen.
Even if you can’t get your knees to your chest, just the attempt itself will make the stretch deeper and more rewarding. While in this posture visualize a rope that goes from your tailbone to the ceiling and another one that goes from the top of your head to the floor.
Keep your shoulders pointed towards your hips and don’t let them scrunch up to your ears. Open your fingers wide and keep the focus on bringing your heels down and your hips up.
Sirsasana: The King of Yoga Postures
At first glace, Sirsasana appears to be an advanced posture, but relax, the thing that holds most students back from this posture is fear. Overcoming the fear associated with begining this posture is extremely rewarding and grants a student access to all the other many benefits connected to this posture.
So first, breathe and relax. Use a wall to provide you with safety and confidence.
Second, kneel in front of a wall and measuring the distance between your arms by bringing your palms to your elbows and then bringing them out in front of you to form a triangle. Third, Interlace your fingers, thumbs up.
Fourth, place the top of your head in the space between your hands. Lift your hips and walk forward until you feel the tips of your toes come off the ground.
Five, find your balance and then bend your knees to your chest. Use those lower abdomen muscles and tilt your pelvis forward (away from the wall) to bring your thighs and then your calves up into the air. Focus on keeping the pelvis tucked forward to keep tension out of the lower back and your shoulders away from your ears, pushed towards your hips. This will keep tension out of the neck and strengthen the shoulder girdle.
Finally, once you feel comfortable here, slowly bring your legs straight up. Most students find this final posture to be easier to hold than the fifth step. Once here, close your eyes and relax your breathing. Believe or not, this is a posture of relaxation. Start with remaining in this posture for 10-20 seconds. Build up to 60 seconds. Once you can hold the posture for 5 minutes you are probably ready to try various Sirsasana sequences.
Paschimottanasana
You either love or hate this pose, depending on your flexibility. However, no matter what your level of flexibility is, this posture is useful for bladder control, diabetes and the removal of excess fat. Read here to learn more about the benefits of Paschimottanasana.
To begin, sit up straight with your back straight and pelvis tilted forward. If you can’t sit straight with your legs in front of you (this is common if you have tight hamstrings), use a blanket or pillow to tilt your hips foward and straighten your back.
Lift your arms and hands above your head and slowly bend forward from the hips, not the back. Depending on your flexibility, you may not go very far. That is okay. Let your hands rest next to your hips, on your thighs or knees. Wherever your limit is. If you desire you can also use a rope or belt situated in the arches of your feet to pull yourself forward more. Just keep your elbows out and your back straight as your bend forward.
However, if you are able, first try and bring your fingers to your toes, than the arches of your feet. If you feel comfortable there, turn your palms out and grab your wrist.
No matter where you end up in the posture, be sure to breathe as the breath itself acts a force that stretches the muscles in your abdomen and back. Close your eyes and see where you feel the pressure increase and decrease as you breathe in and out.
Matsyasana: The Fish Pose
Matsayasana also known as the fish pose because it kind of looks the way a fish does when it is flopping around out of water…but don’t let that discourage you from the benefits of this posture. Like Sarvangasana, this posture works on the thyroid but also opens the heart chakra while also helping to alleviate breathing problems such as asthma. The secret is to breathe deep into the belly and then the chest.
Rest in Savasana, and bring your arms under your body. Palms down and touching, elbows straight. Extend the arms and hands to the back of the knees. Inhale and bring your head up and come forward bringing the weight of your body onto your elbows. Let the head drop back and slowly allow it to rest on the floor. Use the muscles in your shoulder girdle to lift your chest up and remove tension in the neck. Breathe deep and attempt to stay in the posture for as long as you did Halasana.
Halasana: The Plough
Halasana is fantastic for relieving lower back pain and for calming the mind. Read here for more benefits. Halasana follows Sarvangasana. It is recommended that Halasana is done for half the time as Sarvangasana, but this is a general recommendation. As always, listen to your body. If it feels good, stay in it longer, if there is pain, come out of it sooner.
From Sarvangasna, allow your legs to fall behind you. If you were unable to lift your legs over your head in Sarvangasana, just bring your legs to your chest and keep the bolster under your hips. Use your hands to pull your legs against your chest to increase or decrease the stretch.
Pay attention to your neck and let your legs stop where they want to. Do not force this posture. If your toes touch the ground, you can bring your hands down to support you. Focus on trying to bring your heels to the ground and your hips up. It is common to see a rounded back and collapsed hips in this posture, but try and maintain a straight back and elevated hips. You’ll notice a difference in the stretch and it takes the pressure off the neck.
Breathe deep and from the belly. Close your eyes and stretch a bit further with each exhalation, but keep your back straight. At the end of the posture, SLOWLY come down with palms facing down. If this is difficult, place your hands above your head to help counter your body weight and allow yourself to come to the floor slowly.
Variations:
Once you get the basic Halasana down and the flexibility in your back increases, feel free to try the following variations out. Just be sure to listen to your body and don’t push yourself behind your limits. Yoga is about accepting and relaxing into a challenge, not force.
If you feel comfortable in Halasana, allow your knees to come down next to your ears. Bit by bit bring the knees closer to your shoulders until they touch. Congratulations you have just completed Karnapidasana!
If Karnapidasana is easy, allow yourself to go a bit further by bringing your hand underneath your head and over your calf muscles. Interlace your fingers and remember to breathe.
Finally, if you can succeed in the above postures without issue, you may be ready to bring your knees behind your head. From Halasana, after stretching your back and attempting to bring your heels to the floor, bend your knees and slowly allow the weight of your bent legs to come down and rest on the floor. Your knees should be touching the crown of your head. Pay close attention to your body here and come out VERY slowly the moment you feel any pain or discomfort.
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