Many years ago I heard something that resonated deeply with me: “ It doesn’t matter what you know; it matters who you are.”
For a long time these words, as insightful
as they were, remained just words. One day, in yet another training, I was blessed with a first hand opportunity to experience what they actually meant. There were about 200 of us in the room, chatting loudly, sharing our thoughts and experiences from previous sessions when Dr. Vasant Lad walked into a room. Many of us (myself included) were so engrossed in a conversation we didn’t even notice him. Dr. Lad said nothing, but simply walked up to the stage and sat in a
chair.
Suddenly the room fell silent… I search and cannot find words to describe the shift I felt in that moment. So magnetically powerful was Dr. Lad’s state of inner peace, he held 200 people within the resonance of his inner silence.
You can imagine how deeply I was influenced by this event. Such is a blessing of studying at the feet of great masters – learning goes
far beyond any intellectual knowledge that is conveyed. For me personally, it has brought a level of heightened responsibility for the way I show up in the world – both as a yoga educator and a human being.
Several years later and having spent time studying the workings of a human nervous system, I now understand the science behind my encounter with Dr. Lad. Only a few are born enlightened; for the majority of us, it is a continuous dedication to inner practice that
gradually recalibrates our nervous system to a more peaceful state and brings forth our ability to elicit such peaceful state for others (google "limbic resonance" and "mirror neurons" if you are curious about the emerging science behind this phenomena).
I love teaching science-backed classes – there’s something deeply grounding about leaning on solid facts. Yet I know – I have witnessed this hundreds of times – that
whenever I feel unsettled (or fatigued, or overwhelmed) my ability to hold space, connect with students, and convey information inevitably suffers. The state of my being (and mind) becomes all the more important whenever I teach students with an already compromised nervous system – such as the ones who suffer with persistent pain.
It is with this intention I am putting my proverbial pen down and taking a pause from writing. I need time to deepen my own practice, so
that I am able to hold peace more effectively for others. This will be a last newsletter for a while.
If you or anybody you know lives with persistent pain (or chronic stress, for that matter) is interested in gradually re-training their nervous system, our first Meditation class is on April 15 th at 7:45 PM. You can come to just one class (although I would advice against that) or register for a set of three. Hope to see you on Wednesday!
I have included here a paper I was required to write for my most recent training. I hope you enjoy reading about Yin yoga and its benefits, and find some time to explore a yin pose (instructions are at the bottom of
the page.) As usual, see you on the mat, meditation cushion, bike path, in the garden and on the trails.
With much love and profound gratitude,
Julia
What is Yin Yoga:
In the world where time is money, busyness is a measure of success, and fast-moving yoga styles are all the rage, Yin Yoga is a precious commodity. Yin Yoga, lodged at the intersection of Hatha yoga, Chinese Daoist practices and Western science, is a slow, quiet and introspective practice. Who needs this, you might ask? Well, let’s take a look Why practice Yin Yoga:
As is it is a case with all yoga styles, Yin practice works on physical, psychological and energetic levels.
As we age, deep connective tissue
that knits the bones of our skeleton together becomes tight, stiff and dehydrated. Active yoga styles are profoundly beneficial for our muscular system, yet they often fail to address health needs of ligaments and joints. Yin yoga recognizes that different body tissues have different exercise requirements: while muscles benefit from repetitions of extension and contraction (as in active asana practice), deeper lying (yin) tissues respond best to a continuous stress (this could be
compression or stretching.) On a physical plane, yin yoga mobilizes and strengthens deep fascial (connective tissue) networks, ligaments and joints through longer-held, passive poses, therefore complementing a more active (yang) yoga styles. Therapeutic application of yin practice is immense; in fact, one study concluded that “…the clinician’s ideal treatment program for a patient with passive joint limitation should be mild stretching as
much as it is practical throughout the 24-hour period, 7 days a week, and to start this program as soon as joint motion is allowed.”
In 1997 the National Institute of Health removed the “experimental” label from the use of acupuncture. Since then, several rigorous studies confirmed acupuncture’s effectiveness in reducing pain and nausea, as well as its benefits for other conditions, such as irritable bowel syndrome and depression. Yet another study has shown that
acupuncture can be effective even without the needles (acupressure) – all we need to do is stress the acupuncture point. On an energetic level, Yin yoga can be viewed as a form of needless self-acupuncture: holding postures for a period of time stresses acupuncture points, thus enhancing the flow of energy (Chi) through corresponding channels, or meridians, affecting the health of tissues and organs.
On a psychological level, Yin Yoga practice holds a mirror to our most common mental patterns. What do you do when difficulty arises?
Most of us react a variety of unskillful ways: we try to (mentally) run away, change what is happening, or give up, and suffer through what is happening, all the while feeling like a helpless victim. Yin practice provides us with a kind of a laboratory, where the difficulty is contained within the
microcosm of the posture. Holding a yin pose for a period of time becomes a fertile ground for developing a more skilful approach to managing the discomfort (either mental or physical) through the practice of mindfulness: we begin by noticing our mental habits; eventually we develop the capacity to pay attention and hold whatever is happening without attachment, aversion or judgment. You can imagine the usefulness of this skill off that mat: how would it feel to approach uncomfortable life
situations in a non-reactive way?
Now that you have an idea about what Yin Yoga is and several good reasons to practice it, let’s try a yin pose.
Butterfly Pose
is a nice way to stretch the lower back without requiring loose hamstrings. It can be a great first pose for almost any practice because it gently works into the hips and spine: there’s a gentle flexion of the hips and spine, some opening through the groin, and a mild external rotation of the hips. Butterfly pose is simple enough to be accessible to even the very beginners, yet it offers a host of benefits:
- Being one of the primary Kidney – Bladder meridian poses,
Butterfly is excellent for toning the kidneys, bladder, and prostate gland.
- This pose is helpful for pelvic floor and reproductive organ dysfunction: it can regulate periods, help ovaries function properly, and also remove heaviness in the testicles.
- Butterfly is great for restoring the deep energy stores by toning the adrenal glands.
- Liver and Gall Bladder meridians are also affected by this pose, improving body’s metabolic function. Butterfly pose stimulates
detoxification in a gentle way, without bringing on the fiery moods common after a more intensive Liver – Gall Bladder poses.
- As mentioned earlier, Butterfly pose opens and stretches low back and hips, without being overly aggressive.
Here is how:
- Start by sitting on a yoga mat; choose a sitting posture that is comfortable enough to sit with your back straight, but not stiff or rigid. You might choose to elevate your hips by sitting on a folded blanket – this will create a better base of support for your spine, while preserving circulation to your legs and feet. You may close your eyes if you wish. Stay here for
about a minute, observing the natural flow of your breath: take a note of the depth, length and effort required for your inhalation and exhalation.
- Now stretch your legs forward, and then bend your knees, opening the knees to the sides and bringing the soles of the feet together. Slide your feet away from your groin, forming a diamond shape between your feet and groin. Place your hands behind you, and with your fingertips press the floor away while allowing your hips
to rotate forward.
- Pause here; if your hips have a tendency to rotate back (place one hand onto your lower back to check if it feels rounded), elevate your hips by sitting on one or several folded blankets. If you have any lower back disorders that do not allow your spine to round, then stay here or do a reclined version (Lie down, while keeping the legs in butterfly; support the knees with folded blankets; you can also place a folded blanket under your lower back for more
comfort.) For those with knee sensitivity, supporting the knees with folded blankets or bolsters eases both the knee join and the mental fear of re-injury: fill the space between your knees and the floor so you feel safe and well supported.Notice your breath and sensations in your body: if you breath has deviated from it’s natural rhythm or you are experiencing strong sensations, stay here for several breaths or for the whole duration of the pose.
- If/when you are ready to explore
further, allow your back to round forward, and head to relax down, while lightly resting your hands on your feet or the floor. Monitor the rhythm of your breath as you move deeper into the pose, and pause, or even stop the process if needed whenever your breath becomes short, shallow or interrupted. Avoid using your arms for leverage; rather, allow the pose to unfold naturally. Look for a uniform broad stretch – any sensation that feels like a sharp point is an indication that you’ve moved too
far into the pose. Once you’ve found your edge – a place where sensations are strong, but bearable, stop and settle in, allowing your body to acclimatize to the shape.
- Since we are spending relatively long period of time in a pose, it makes good sense to support the head, unless your head is resting on the floor or your feet. You can use a block or a bolster placed over your feet to support your forehead. Alternatively, position your bent elbows against your shins and support
your head with your hands. Avoid dropping the head forward if the neck has suffered whiplash or has reverse curvature.
- Allow your body to move into the pose to your appropriate edge, where (strong) sensations are present, yet you don’t feel overwhelmed or alarmed. A good question to ask yourself here is: “Do I feel safe?” Once settled, become still, muscularly unengaged, but stretched. Soften mental resistance to the experience; rather then fidgeting and trying to
adjust your position to “how this pose should feel,” (unless, of course, you don’t feel safe, in which case revisit the props you are using) simply continue to notice your breath. Whenever strong sensations threaten to flood your mental space, or your mind gets bored and begins to wander, come back to your breath. Notice your breath just like you did before you moved into the pose, and keep coming back to your breath whenever distractions arise.
- Hold the pose for 1-5
minutes; if you are new to Yin yoga, start with a 1 minute hold and slowly build from there. To come out of the pose, use your hands to push the floor away and slowly roll up. Lean back on your hands to release the hips first, and then slowly straighten one leg at a time. Whenever we end the pose we’ve held for a while, it is important to pause in a neutral position (here, with your legs outstretched forward), to allow your body to nourish the area we’ve just
stressed.
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