Making friends with Upward Facing Dog

II.46 Posture (asana) must have the two qualities of firmness and ease.
II.47 Posture (asana) is then when effort ceases and meditation on infinity occurs.

The Yoga Sutra of Patanjali, translation by Gregor Maehle

As a committed Ashtanga Vinyasa yoga practicer the above two lines have provided more insight than hundreds of hours in person with yoga teachers. This is a story to be told in future editions. In this post I offer the observation that the "firmness" mentioned above is preliminary to the "ease" experienced in yoga postures. This word (sthira in Sanskrit) can be translated to "firm", "sturdy" or "durable."

It's an important factor in finding the "ease" (Sanskrit word sukha = also "pleasant" & "happy") when practicing yoga postures to NOT damage the lower back with multiple repetitions of Upward Facing Dog (urdhva mukha svanasana). This asana (pose) is a powerful upper back exercise to build & improve posture, stabilize the shoulders & engage the core muscles. If not structured well it eventually causes discomfort in multiple joints.

I have notice three structural elements that make Upward Facing Dog easeful.

1. Root the spine. 2. Make the legs into a tail. 3. Anchor the pose with the top of the feet.

Before you start: This requires focus. If you are trying these suggestions please be in an alert, curious & patient frame of mind.

1. How to root the spine. 

pubococcygeus in blue
easynotecards.com

There is a muscle (pubococcygeus pictured right in blue) whose main action is to move the coccyx (tailbone) toward the pubic bone (the lowest bone on the front of the body). This pelvic floor muscle directly connects the spine and pelvis. When it is actively engaged & a continuous flow of breath ensue, the lower back muscles can relax, cascading release elsewhere along the spine. This tail-to-pubic bone action is part of the Mula Bandha structure.

Is this little 3 to 4-inch muscle really the key to back health? It's a good start. When that one little connector learns how to work we can find other deep pelvic muscles. Notice its neighbors on the image to the right.

No legs, only tail.
https://www.frogpets.com/.

2. How to make the legs into a tail.

With the spine & pelvis are connected via that root muscle the upper thigh muscles become more available. If we adduct & extend the legs (move the bones toward midline & away from the front respectively) the muscular focus shifts off the hip flexors. At this point the knees can straighten, making the upper legs feel like an extension of the back. Think tadpole (pictured left). The inner thigh muscles seem to merge with the back muscles & the breath can rise from the pelvic floor into the lungs.

3. How to make the feet into an anchor.

The foot position in a  conventional Upward Facing Dog is top side down. Actively pressing the toe knuckles into the mat, as if pulling on a grounded anchor, engages a muscular chain all the way through those adducted + extended thighs into the pelvic floor. A quick nerve impulse reinvigorates the pubococcygeus & allows the lower spine to elongate. In this way the entire lower body creates a deeply supported structure for the upper chest to stretch itself against. 

This dog knows how to anchor his spine!
puppytoob.com

Check out the dog pictured right to see a completely made-in-nature demonstration of the entire musculoskeletal structure.

So what's next?

After all that concentration on the inhale, it's very important to keep this connection in the transition to the downward facing dog. Many experienced practitioners will jump their feet into dorsiflexion (the balls of the feet connect to the mat), & very deliberately curl the the tailbone toward their chest to initiate the counter-stretch into Downward Facing Dog. This is a Mula Bandha-oriented move that requires many sturdy practices to develop.

For those developing the coordination to find the bliss in Upward Facing Dog, give yourself grace, put your knees down and deliberately place each foot with the balls down (commonly called "tuck the toes under") and do your best to keep pubococcygeus engaged.

I hope this deeper look into the pelvic floor, legs & feet has sparked curiosity. This may not be the answer to all your issues with Upward Facing Dog, but it is an invitation to build a working relationship. Until we achieve the outcome given by Sage Patanjali, ceasing effort and meditating on infinity, we can meditate on the perfect, natural action of the doggie pictured below. 

Wishing everyone a productive, inspired practice, whatever it may be!

Reach out with questions, comments & to inquire about private lessons in Missoula, MT.

Christian

www.offthematselfcare.com

May all of your Upward Facing Dogs feel as durable & easy as this!
bothendsofthelead.com.au

Five Sheaths & Core Synchronism

Unraveling a healing process is often both confusing & surprising. Though we experience symptoms of imbalance physically, frequently the root of discomfort is enmeshed in one or more subtle body.

In ancient yogic philosophy the human experience is encased within five sheaths (pancha = 5, kosha = sheath/envelope/pocket) which are described from gross/physical to esoteric. As a bodywork professional my experience tells me that the reason physical concerns are not quickly resolved is its interaction of the second and third layers.

1) Annamaya (that consisting of food) is the dense physical/food body & everything interior to it. This kosha includes our sense organs, which are all externally oriented. All of our physical experiences, pleasant, uncomfortable, stimulating and repulsive register on this kosha. Because of its impressionable nature we impulsively identify with our physical bodies but it is the most exterior aspect of us.

2) Pranamaya (that consisting of air/breath/vital energy) is more subtle yet clearly connected with the food body. This kosha conducts living energy into, through & out of us by way of subtle channels. These channels are called nadi, the Sanskrit word for tube/nerve/blood vessel/pulse. There are at least 72 thousand nadi within our physical body, the number reported in the more ancient texts is much higher. There is a clear physiological need for the breath. This theory attributes these vital airs to the movements and natural functions of the body.

3) Manomaya (that which contains the mind) holds our mental patterns. This includes personality, mental qualities, emotional responses and the way we make decisions. The mental body connects with the Annamaya kosha by interpreting the input from our sense organs. Manomaya interacts directly with the Pranamaya kosha when emotional responses effect the breath for example. The mind moves quickly among past & present experiences and ideas about the future. The mind stores conditioned cognitive models, rules for social interaction and irrational impulses. Sometimes called a distracted monkey, sometimes a willful wild horse, the Manomaya kosha can drive the Pranamaya & Annamaya Kosha into a health crisis. When harnessed and trained Manomaya kosha can calm breathing and regulate biological functions.

4) Vijnanamaya (that which contains consciousness/awareness) is intellect that is self-reflective and connects us with our innate wisdom. This kosha makes use of input from other koshas to confirm our intuition, inner knowing, and inclines us toward harmony and compassion. Vijnanamaya Kosha provides a bridge between the material/social and spiritual worlds. Within this layer we begin to choose morality over possessions and orient our habits toward awareness of our interdependence.

5) Anandamaya (that which consists of bliss) connects us with the infinite reservoir of Divine Joy. This is the closest connection we have with Pure Consciousness, and is characterized by love, joy, peace and profound spiritual realizations. Anandamaya kosha has a timelessness that strongly contrasts the dense, world-oriented first three layers. Vijnanamaya kosha bridges the individual personality and the bliss body. Strengthening the pathway to Anandamaya kosha is the purpose of most spiritual practices, which aim to merge the individual self with the universal Self. This path can only be known through direct experience. 

This image from yogasutram.in

https://www.yogasutram.in/2024/09/exploring-the-pancha-koshas-5-layers-of-the-human-body.html

Within the life experience the most often traumatized is the third layer, Manomaya kosha. Though the physical body absorbs injuries of all sorts, the mind, without specific training, takes things personally, locks down and holds a grudge. It is the high minded Vijnanamaya kosha that piques our curiosity to explore the wisdom of compassion and abandon limiting concepts in favor of loving kindness. Anandamaya kosha is the layer that is said to remain untraumatized. This layer embraces a person during crises, holding the space of Divine Love and Divine Purpose.

This is an illustration of the Core Womb
and its' completed aura shell.

One of the reasons the energy healing method of Core Synchronism attracted me is that it helps us reconnect. All these layers will remain convinced that they are disconnected unless they are guided back into wholeness. Once they recognize the natural harmony that comes with resynchronization they return to the natural process of reconnecting on their own. In a session they have the benefit of a witness to help them commune after perhaps years of disconnect. As these inner connections remember their natural harmony we feel increasingly longer periods of peace within our being. 

As a helper & fellow-human it has been my experience that exploring our intuition and questioning perceived limitation are vitally important factors in healing. When the person in the body actively interacts with this process many new avenues open. Emotional releases make way for mental shifts and pains begin to reduce. This is a deepening process within the healing journey that everyone must choose for themself.

Please connect with me if Core Synchronism interests you. I offer 75-minute sessions at my private office in Missoula, MT. Pre-paid 3-packs are available.

https://offthematselfcare.com/core-synchronism/

Blessings & peace to all,

Christian

Yoga as a potential physical therapy tool.

Typically at the moment an injury happens we are unaware of what our body is doing. Though it sounds illogical to the mind, our body follows patterns we have trained into it. It is likely that unconscious movement & postural patterns set us up for events that cause injury. An example of this is if someone has a habit of letting a foot drag or leaning into one hip. When faced with a new obstacle while doing something as simple as walking this habit may cause a sprain or fall.

Another way our incorrect movement & postural patterns show up is called "repetitive stress injuries." Two common examples are shoulder/rotator cuff pain due to working with arms forward, and hip/low back pain from long hours of sitting. The movements we commonly use start out just fine but if we do not stay mindful of posture and take breaks during the work day we will slump into incorrect posture. After some time we notice discomfort so we must then consciously balance our muscular system with contrasting exercises. When multiple days go by without corrective movements we will start feeling discomfort as over used muscles pull joints away from their center.

As a seasoned Shiatsu practitioner I can report that the body tells its movement history loud and clear. Helping educate people on how they can balance joints through conscious postural and movement patterning is a big part of my work. When they learn how simple it is to alleviate their own discomfort, clients frequently exclaim "They don't teach us this!" 

The reality is They can only give us broad outlines. In a society that is geared toward mass education They cannot teach what is good for each person.

Enter yoga. This is an ancient practice, developed & taught by seekers of personal empowerment.

Because we all live in the physical body we can learn the rules of physicality and consciously realign our structure. Yoga postures teach us to synchronize our body, mind and breath. This focusses our mind and brain together to activate neural pathways that strengthen new muscular patterns. This focussed state is needed to learning anything new.

When we realign our body with concentration and repetition we initiate a natural process of return to comfort.

Though it takes practice we can train the musculoskeletal structure to return and rest at home base. Over time the muscular structure will release old injury patterns in favor of the healthy, functional options. 

Here's the catch.

If we want to empower our body/mind to learn, grow and heal we must do this consistently over time. For best results we need to reproduce the patterns on our own. A teacher is needed to instruct the mind/body/breath positioning and patterns but for it to transfer into our lives we must learn to do this by ourselves.

This means something different for every one every day. 

Attending classes with consistency is important. Practicing between classes is optional and as simple as sitting & breathing for 10 minutes with correct positioning. If a student practices or even thinks through the new pattern for a few minutes between classes the information will become more natural. Once a new movement is practiced enough times it becomes a skill that helps us grow our posture library over time. 

The reason the Ashtanga Yoga series is such a useful sequence is its consistency.

The Ashtanga Primary Series is called Yoga Chikitsa (Yoga Therapy) in Sanskrit. The sequences are designed to move the body through a gentle warm-up and gradual opening of all the joints. The sequence closes in the home base postures. In my 32 years of practice this sequence has proven to be a therapy for every physical problem. The brilliantly crafted flow allows for all levels of modifications and change while the practitioner is traveling through their own physical journey.

In my Intro classes I invite students to learn home base and carry it along through the sequence. 

If it's something you'd like to explore please come to a class or reach out for options. My current studio schedule in Missoula includes one Introduction class and one ongoing practice per week. Private sessions are available.

Please go to https://offthematselfcare.com/ for more about me and my contact information. Go to https://www.sacredally.love/movement-yoga-class-schedule to see my current classes.

Blessings, joy and health,

Christian

A short summary of cleanses

 If we do not actively support our health we are passively allowing its decline.

Articles about strengthening health naturally started coming to me in high school. Simple “healthy habits” that all focussed on digestive comfort. When the teacher made the above statement on the first day of Shiatsu school these tips came flooding back to mind. Eastern therapy models such as Shiatsu view digestive health as the key to overall life balance.

Food choices and eating habits are primary to daily beneficial habits. Another component of digestive and overall disease prevention is actively tending to the organs. Cleansing the organs is a seasonal routine in pre-Western health practices. The Spring Clean involves a liver refresh of some sort. This clears the bile ducts and blood vessels after the heavy Winter feasts in anticipation of Summer heat. The Fall Cleanse focuses on preparing the lower intestines for the dormant Winter months. 

After a long, stressful life situation or a few seasons of unhealthy food choices simple protocols give the digestive system a reboot. Below is listed my study of cleanses and dietary rebalancing formats. Though incomplete in the scope of human health, it represents my and my clients direction of focus for enhancing quality of life.

At the end I’ve included a simple suggestion for incorporate moderation into the year. This is not intended as medical or dietary advice, rather a suggestion to move toward reducing unnecessarily taxing items from your routine.

The Ayurvedic Kitchari Cleanse

Duration: 3 - 10 days.

Why do this: A simple digestive system reset. Helpful to detoxify and balance the body's natural constitution.

How does it look: Shifting all food intake to the simple ayurvedic meal, kitchari, commonly made with basmati rice and mung beans. A specific group of spices are added. Ghee (clarified butter) is part of the meal. A pre-cleanse preparation is advised as well as a post-cleanse food reintegration strategy.

Links: https://www.ayurvedhealing.com/kitchari-cleanse-5-day-reset-recipes/

https://svasthaayurveda.com/how-to-perform-a-kitchari-cleanse/

The Master Cleanse

Duration: 10 - 40 days.

Why do this: Those who enjoy a very light body might do this to enhance spiritual connection. Those who enjoy a fleshier vessel might do this occasionally to clear out build up. Useful for weight loss.

How does it look: Consuming only the specific drink containing fresh lemon or lime juice, maple syrup and cayenne pepper. Herbal teas are good additions when needed. A salt water solution is drunk to maintain bowel functioning in the absence of solid food. 

Link: https://themastercleanse.org/

Colon Cleanses with pre-made formulas

Duration: 5 days to multiple weeks.

Why do this: To remove residues from the gut lining.

How does it look: Drinking a specific herb or pre-made herbal formula. Herbs used have mucilaginous, toxin binding, anti fungal and anti bacterial qualities. Herbs to stimulate peristalsis may also be included. It is recommended to increase water consumption and decrease consumption of anything dehydrating. Increasing high-fiber vegetable intake will increase the effects.

Examples: There are several pre-made formulas available. Here is a Consumer Health Digest review for Perfect 7: https://www.consumerhealthdigest.com/colon-cleanser-reviews/perfect-7-intestinal-cleanser.html

Blood Type Diet

Duration: This is a dietary overhaul. To determine its effectiveness it must be followed for a few months. 

Why do this: If commonly used foods cause predictable discomfort, if the body is building up inflammation in the joints, gradually increasing fat and general congestion.

How does it look: Dr. Peter D’Adamo developed the research matching the 4 blood groups (A, B, AB & O) with foods that easily digest in its body system. Each blood type has a list of beneficial foods, neutral foods and foods to avoid. This system includes supplements and ways of formatting exercise throughout a week to enhance wellbeing. A cookbook is in print. Online resources are also available.

Link: https://dadamo.com/dadamo2024/

Elimination Cleanse

Duration: 2 to 8 weeks.

Why do this: If someone is unclear on which foods cause minor allergic responses or to reset the diet to a distinctly different program.

How does it look: Progressively removing specific foods until the diet is pared down to easily digested basic foods. After all allergens are removed, foods are reintroduced to allow a clear experience of which foods are not tolerated. Depending on the program specific herbal supplements may be used to clean and bolster the organs as food intake changes.

Example: https://www.integrativenutrition.com/blog/how-to-do-an-elimination-diet-a-complete-guide

https://www.fodmapgutdiet.com/guides/fodmap-elimination-phase

Supplements play a big role in many cleanses.

Dr. Hulda Clark’s Liver Flush protocol

Duration: The original model is a 2 day flush after several weeks of targeted cleansing and nourishing the intestines and kidney. A several different supplement products are advised. More recent versions have it pared down to 5 days leading up to the flush and increased supplementation to follow.

Why do this: Someone who has myriad digestive and physical concerns that have been unresolved with standard remedies.

How does it look: The Liver Flush itself begins on a predetermined date (because the flusher will not want to leave home for most of Day 2). This procedure includes a 20 hour fast, drinking an Epsom salt solution in small doses from late afternoon to evening, drinking a mixture of olive oil & grapefruit juice, a phase of potential discomfort as the liver and gall bladder squeeze out all their bile during the night, follow-up with drinking more epsom salt doses in the morning, the elimination of bile & stones, and then rehydration. For someone with deep liver congestion it is recommended to repeat this process up to 5 times with 5 days between flushes.

Links: https://drhuldaclark.org/liver-cleanse/

https://drclarkstore.com/

Candida Cleanse

Duration: From 6 weeks to 3 or more months.

Why do it: Chronic digestive concerns that have resisted all other treatments. Advocates of this program list multiple symptoms and pathologies that indicate Candida overgrowth.

How does it look: Using the idea that an overgrowth of Candida albicans generates multiple by-product related health issues, this protocol includes a food list that is free of items that feed the yeast. Eliminated foods include sugars, highly-starchy vegetables & grains, gluten and dairy. It is advised to remove foods considered inflammatory (beans, corn, highly processed and preserved foods), fermented foods and fungi. There are likely to be a few specific foods recommended to enhance organ function during the detoxification and bacterial die-off stage. Probiotic and anti fungal foods are emphasized to create an environment for the intestinal lining to self-repair. Once the body stabilizes with a reduced microbiome overgrowth, bacteria known to be productive for digestive health are added along with anti fungal supplements to remove remaining food for candida. This process repopulates and establishes the vitalizing bacteria. The final stage of this treatment includes adding digestive enzyme supplements and gradually reintroducing foods that have been eliminated. 

Links: https://www.ultimatecandidadiet.com

https://globalhealing.com/blogs/education/ultimate-candida-diet-program

https://drruscio.com/candida-cleanse/

Moderate Added Sugar 3-month program

Duration: 7 - 10 days, three consecutive months.

Why do it: Sugar added to food has long been considered non-essential for humans. Regular consumption of foods high in added sugar has been known to disrupt the digestive system. Symptoms include gassiness, bloating, indigestion, constipation and weight gain.

How does it look: During the period of restricting sugar, do not add sugar to food or beverages. Don’t drink alcohol, soft drinks or drinks flavored with syrups. Skip dessert or substitute fresh fruit. Choose buttered toast or biscuits rather than a pastry or donuts. If this is too hard, choose one regularly consumed food or drink to substitute with a non-sugary option per day.

    Natural sweeteners (xylitol, monk fruit, stevia & erythritol) may be used for the beginning few days, but try to let go of any added sweetness by the middle day.

    Once you’ve completed your 7 - 10 days, slowly reintroduce previously consumed items as desired. Try to add only one per day for the first few days.

    If you are able to quit all the food & drink items with added sugars the first time you try this, be prepared for your body to withdraw from the change in sugar consumption. This might produce headaches and cravings. Increase your water intake during this time. You might benefit from drinking warm water with a lemon slice, or herbal teas to reduce tension.

Easy enough. But when in the month?

For women, try the week before the menstrual cycle starts. 

For men and women in menopause, tune into the days before and just after the New Moon.

If you want to try this simple and free moderation exercise for three consecutive months, consider planning it for August through October. Enjoy your Halloween candy in mid-November if needed. Notice how digestively prepared you feel for holiday season after completing your third month.

Wishing you Joy and Abundant Health,

Christian