Articles

"Why should you practise Yoga? To kindle the divine fire within yourself. Everyone has a dormant spark of divinity in him which has to be fanned into flame."

IYENGAR YOGA AND BACK PAIN

by Melissa Perehudoff

                Low back pain is one of the most common reasons to visit a physician, physical therapist or chiropractor.  Although initially it may be necessary to rest the area of pain, a daily regimen of self-care through Iyengar yoga can help to develop awareness and neuromuscular coordination to perform the poses in a way that corrects imbalances.  This increased awareness of healthy posture and body movement patterns can then be transferred into daily activities to break life-long habits that contribute to muscular imbalances and dis “ease” in the body.  Ultimately Iyengar yoga can correct underlying physical malfunctions that contribute to the mechanical causes of low back pain.
                The Iyengar principles of sequencing, timing and intricacy differentiate Iyengar yoga from other methods of yoga.  Sequencing refers to the intentional progression of postures selected by the teacher to target a specific group of muscles, or the actions within the sequence of poses.  Instructions for a specific pose are sequenced to engage various muscle groups to achieve the correct alignment and movement in the pose.  Timing refers to the length of time a pose is held whether the teacher is focusing on developing mobility, stability, strength, flexibility or postural alignment. Intricacy refers to the simultaneous contractions and sometimes opposing actions that must occur in a pose for optimal alignment.  For example, in Tadasana, (Mountain pose), students are asked to simultaneously move their front thighs back, tailbone in and outer thighs inward to create proper alignment of the pelvis and the femur heads in the hip sockets. Instructions become more “intricate” as the students develop their concentration and mind-body connection in following these instructions
                With time, practice and patience, the yoga postures can re-educate all the muscles of the body that are contributing to aggravation of the lower back.  These can include the muscles that attach to or influence the pelvic girdle, including muscles of the abdomen, diaphragm, hamstrings, quadriceps, hip adductors, lateral rotators, buttocks and muscles of the lumbar and thoracic areas of the back.  The yoga postures can retrain balanced mobility in the spine, lengthen and widen constricted or stiff muscles, strengthen muscles that are underused and stabilize hypermobile or hyperflexible areas.
                Students learn the difference between “healthy discomfort” in which tight muscles are lengthening and joints are creating space and “unhealthy pain” in which muscles are being pulled too aggressively or in a structurally incorrect way.  With practice and increased internal awareness students learn if the effects of a pose are soothing or aggravating, which muscles and joints are tight and which side of the body is performing correctly or incorrectly.
                Initially practice of the poses will address gross or superficial layers of imbalance or misalignment.  Then more challenging poses are introduced that affect deeper or more subtle misalignments.  Repetition of the poses and correction from the yoga teacher adds to students’ understanding of imbalances in their own bodies and teaches the students how to correctly align and work their musculoskeletal system.  The healing of musculoskeletal imbalances can create positive physiological and psychological changes as well.  Your body affects your mind and your mind affects your body because really it’s all connected!  A regular practice of yoga can help you manage or eliminate chronic back pain and empowers you to create positive changes in your life.

LEARN YOUR SANSKRIT!

by Krisna Zawaduk

Sanskrit is the language of Yoga. You will find it valuable to recognize the Sanskrit names of the various postures, as well as some of the commonly used philosophical terms. Light on Yoga and Light on on the Yoga Sutras of Patanjali by BKS Iyengar contain good size glossaries.

Here are some hints on deciphering your Yoga teacher's Sanskrit ramblings....

Clue#1 The names of the postures in Sanskrit are a combination of several words strung together, like beads on a mala. For example: Utthita Trikonasana is

Utthita (extended) + Tri (three) + Kona (angle) + asana (posture)

Clue#2 Almost all of the posture names end in "asana" (posture, pose, seat)

Clue #3 If you familiarize yourself with some of the basic sanskrit words, you can piece together the meaning of most of the postures.

Clue#4 Your teacher says..."Triang Mukhaikapada Pascimottanasana". Sounds like an exotic disease? Break it down.

Tri-three, ang(a)-limb, mukha-face, ika(is eka when strung in a word)-one, pada-leg, paschima-back body, uttana-intense stretch, asana-pose

Three limbed, face to one leg, intense back body stretch

That's a mouthful. How about a simple one: Urdhva Mukha Svanasana--upward face dog pose

Here are some words to become aquainted with:

BALANCE IT OUT WITH YOGA
by Melissa Perehudoff

Yoga is the perfect antidote to our increasingly stressful and sedate lifestyles.  Considered the “perfect exercise”, yoga tones the whole body, strengthens bones and muscles, improves posture and breathing and increases energy.  For anyone subjected to long hours of sitting at a desk or in front of a computer or drinking too many cups of caffeine to stay alert, yoga provides health benefits at an even deeper level.  A balanced yoga practice also creates health and balance of the respiratory, circulatory, nervous, hormonal, digestive and reproductive systems.  This equilibrium in the body then strengthens and calms the mind.  A weekly yoga practice develops physical mobility, strength and flexibility, mental clarity and emotional stability.
.
Long hours of sitting in front of the computer can lead to sore neck and shoulders, eye strain, headaches and computer “hunchback” posture.  This does not look or feel good in the long run.  Yoga teaches you to stretch properly and with awareness to create a lengthened spine.    Muscles become balanced so that weak muscles become stronger and tight muscles release to pump blood more efficiently.  As you align your bones with gravity, you require less energy to sit and stand properly.  As you learn to lift and open your chest through repeated practice of the poses, you stand taller, more confidently and with more openness and courage to face stressful situations of life positively.

For anyone suffering from “brain drain” after a hard day at work or school, yoga quickly reconnects your body and mind.  Yoga connects your body to your mind, your breath to your actions and teaches you to focus exclusively on the present moment for an hour and a half class.  This level of awareness and single pointed concentration helps to clear the mind and bring you a sense of relaxed alertness.  Practice of the yoga postures improves blood flow to all the cells of your body and revitalizes the nervous system.  This flow strengthens the nervous system and its capacity for enduring stress. 

Indeed, if a regular yoga practice can help lift your spirits, provide a valuable energy boost and create balance from the inside out, what are you waiting for?  Besides, it’s fun!

For more information on Iyengar Yoga, check out these websites:

• www.bksiyengar.com
• www.iyengaryogacanada.com
• www.iyengaryogavancouver.com
• www.victoriayogacentre.bc.ca