The Science of Self: Yoga, Pathways, Organs and Emotions [Kindle ed.]

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DEDICATION AND DEVOTION This book is a compilation of teachings from the traditions of Yoga and Chinese Medicine. First and foremost, I bow to the great Dark Mother Kali, the most beautiful and compassionate force, the real Liberator who even slays herself, the Mother of God. Thank you. I love you. Jai Kali Ma!! I bow to all the Gods and to the great Shiva in the form of Hanuman — the Golden King of Monkeys, selfless and humble. Jai Hanuman!! Without my teachers and my teachers’ teachers and so on… there would be no knowledge to pass on. Our teachers devoted their minds, hearts and bodies to the study and practice, teaching for the sake of all life and consciousness. Thank you. I bow to You. This book is devoted to all Yogis and Healers everywhere, to Sri Dharma Mittra the Master Yogi, to Sri Bhagavan Das the Master of Bhakti, to Dr Mark Seem a fierce pioneer in American Acupuncture theory, to Jay Yarnall the Secret Master of Tantra, to Anatole Nguyen the radiant Guide. And especially to my Mother who was not afraid, always patiently loves and never gives up (that is stronger than anything) and my Father who inspires me to work hard every day with righteousness, faith and detachment. And to Jerson who stood beside me. Thank you. I love you. Highest gratitude for Yoshio Hama, Jan Brady, Suzie Diano, Gregory Weglarski, Jared McCann, Kathy Hallen, Nina Be, Loren Caldwell (it must be cold there), Anna Edwards, Kasey Vidaud, Jana Chatterjee and all women everywhere. We are all Women. We are all Kali.

LOVE FOREVER

TABLE OF CONTENTS Introduction

THE SCIENCE OF MERIDIANS (SOM) The Basics Of Energy Pathways How To Use Meridians, Elements, Organs And Emotions In Your Yoga Practice Posture Categories And Meridians Chakra Chart Pose Chart Som Diagrams: 24 Full Color Plates Asanas

PRACTICE SECTION Mudras And Bandhas Pranayama Purification

INTRODUCTION This book results from my personal synthesis of Yoga and Chinese Medicine. I was lucky to have a few very powerful Master teachers who were living embodiments of what they taught. My teachers were so fiercely passionate about their path that they transmitted it in its strongest form. As a student of two seemingly different paths, I was challenged to find a way to integrate them. Chinese medicine at first seems to be a healing science, but it is based in ancient spiritual practices that restore and balance the mind and consciousness. Yoga at first seems to be a spiritual practice, but it works by first healing the physical body, calming the emotions, focusing the mind and then allowing the natural wisdom of the Self to blossom. I am convinced they are both powerful attempts to explain the same thing — the human experience. What is the difference between practices that focus on healing the body and practices that focus on Self-Realization? In order to begin to utilize these two systems together, one commits a considerable amount of time to learning them. I encourage you to use and experiment with the material contained within. Study the lines and learn the information. Then, recall it during practice. Remember the organs and gradually develop the ability to sense their movement and quality during your asana, pranayama and meditation practices.

THE SCIENCE OF MERIDIANS

“Matrix” by Jana Chaterjee

THE BASICS OF ENERGY PATHWAYS MERIDIANS = ENERGY PATHWAYS IN THE PHYSICAL BODY Meridians are pathways in the body that form a continuous web-like network along which vital energy flows. Unlike the nerves and blood vessels, the meridians do not have visible structures. However, they do travel through the physical body, mainly along the fascia or connective tissue that extends through and connects every cell and structure. There are 12 regular meridians that function physiologically and emotionally. These are named after the organs. There are also 8 Extraordinary channels that function more subtly and are used in spiritual cultivation.

THE 12 REGULAR MERIDIANS Connected to and named after the abdominal organs. Run along the surface of the body with bilateral symmetry. Have internal branches that connect to one or more internal organs. Relate to physiological processes, musculoskeletal functions, and emotions. Have a corresponding myofascial pathway. (muscles and connective tissue) Form a continuous network that cycles every 24 hours: LUNG > LARGE INTESTINE > STOMACH > SPLEEN > HEART > SMALL INTESTINE > BLADDER > KIDNEY > PERICARDIUM > TRIPLE HEATER > GALL BLADDER > LIVER > LUNG

THE 8 EXTRAORDINARY CHANNELS

Function more subtly. Function before birth. Used to treat long-standing or spiritual issues. Used for spiritual cultivation. Named for their functions rather than organs. Do not form a continuous network. Serve as reservoirs for energy that overflows from the 12 regular channels. Help balance Yin and Yang within the body and mind.

NADIS = ENERGY PATHWAYS IN THE PHYSICAL BODY Nadis are part of the traditional yoga system. They are pathways in the body through which prana or subtle energy flows. There are between 72,000 and 350,000 Nadis. They are not physical structures. The pathways of most Nadis are not specifically described in any text. Below are a list of the most important Nadis from Iyengar’s Light on Pranayama. The Nadis listed below all start in the womb, much like the main spiritual vessels of the meridian system. There are also a number of Nadis that start and emerge from the heart.

CHAKRA = ENERGY CENTER WHERE NADIS CROSS The word Chakra means wheel. The chakras can be visualized as vortices of energy that lie in specific points in the body where the Nadis cross or join together. The Chakras are used as focal points in meditation. The most important Chakras lie along the front of the spinal column or midline of the body. Other Chakras are found in the joints, hands and feet. The Chakras do not have physical counterparts — they cannot be found as structures within the physical body. Originally, the Chakras were associated with Sanskrit mantras, syllables, Yantras, and specific Deities. The Chakras seem to correspond with regions of the spinal cord and the emanating nerve roots and nerve plexi. Some Masters also correlate the Chakras with endocrine glands. The Chakras are a useful tool for accessing emotional, psychological and spiritual healing. Focusing on specific Chakras can be useful for healing the physical body also.

IMPORTANT CHAKRAS

COMPARING MERIDIANS AND NADIS SAME: Meridians and Nadis are both pathways that conduct subtle energy throughout all parts of the body. Both systems are derived from self-study and internal cultivation rather than objective observation. Neither system has a clear physical structure associated with the pathways — though they may be intermittently associated with various vessels, connective tissue structures, etc. Neither Nadis nor meridians have been demonstrated sufficiently by modern science. Both meridians and nadis affect the body-mind on all levels — from gross physiological processes to subtle variations in consciousness. Both Meridians and Nadis have been historically used for spiritual cultivation practices. SIMILAR: The Nadi system is similar to the 8 extraordinary or 8 spiritual channels of the meridian system because they both function on a more subtle level. The 12 regular meridians function on a grosser level and are not typically used for spiritual practices. Ida, Pingala and Sushumna (the 3 main nadis) are similar to the 3 central extraordinary meridians — Governing, Conception and Penetrating Vessels. The 12 organ meridians have specific points along the surface of the body that can be used to treat blockages using acupressure and acupuncture. There are at least 365 acupressure points in this system. The Nadis contain fewer points, known as marma points. Each Nadi is associated with only one of the 18 main marma points. The marma points are less specific in location (ex. “toes”, “knees”, etc). The 3 main Nadis are said to form the 7 main chakras where they cross. The central meridians have points, but they do not cross.

DIFFERENT: There are 20 meridians and each has a few branches. There are between 72,000 and 350,000 Nadis. Meridians and nadis have clearly different pathways. Each regular meridian runs at least partially on the surface or just below the surface of the body. The meridians are palpable by touch. The nadis run deeper inside the body. The 12 organ meridians each connect to either the finger or toe tips. The nadis do not necessarily connect to the extremities. The 12 organ meridians form a continuous network. The Nadis do not form a continuous network. Meridians are mostly used by physicians to treat patients. The Nadis are mostly used for spiritual practice. This differentiation probably arose over time as the idea of spiritual practice and medicine became 2 separate concepts. The 12 organ meridians are associated with specific organs, emotions and elements.

YIN AND YANG = INTERDEPENDENT OPPOSITES Yin and Yang represent the fundamental opposites that arise throughout all aspects of nature. They are parts of one whole, completely interdependent, yet extreme in opposition. Each extreme of Nature contains the seed of its opposite and in fact gives rise to its opposite. The most masculine person also contains great weakness. The most feminine person also contains enormous strength. At its peak, Yin becomes Yang. At its peak, Yang becomes Yin.

THE FIVE ELEMENTS AND EMOTIONS There are 5 elements in the Chinese medicine system. These are different from the Ayurvedic 5 elements of the traditional Yoga system. Each of the 5 elements is associated with a primary emotion. Each regular meridian and its related organ are ruled by one of the 5 elements. The 5 elements are related to each other through cycles of creation and destruction. In the creation cycle, an element gives rise to or generates the next element. For example, wood generates fire. In the destruction cycle, an element destroys or decreases a specific element. For example, Wood decreases earth. These patterns of creation and destruction also apply to the emotions associated with the elements. For example, anger or passion generates joy. And anger or passion destroys worry. Each element and emotion naturally flows into and affects all other elements and emotions. Like Yin and Yang, they are part of an interdependent whole. These cycles of creation and destruction work to maintain balance between the 5 elements and emotions. Imbalance of the elements and their associated emotions is the internal cause of disease. Balance leads to health. Mind, body and all of nature are made of the same elements. The elements connect us to nature (seasons, climate, environment, universe). Emotions arise from a change or imbalance in the elements. Emotions are the internal cause of disease.

THE FIVE SPIRITS The 5 Spirits are related to the 5 elements. The 5 Spirits are aspects of the one whole mind or Spirit. In Chinese medicine, the mind-spirit is called the Shen. The Shen has 5 aspects or parts that come together to function as a whole. (One of the 5 aspects of the Shen is also called shen.) Each of the 5 Spirits dwells in one of the solid Yin organs(Heart, Kidney, Liver, Spleen, Lung). Each Spirit is related to the element and emotions of its home organ. In this way, the Chinese system is unique. The mind is not placed in the Brain. Rather it occupies many different organs, none of which are the brain. To the western mind, this can seem quite odd. But, if one thinks of the brain as simply a processor, then it begins to make more sense that the other organs could be important in creating the whole sense of the human experience. The home of the whole mind in this system is the heart. This also makes sense in the Yogic context because in Yoga tradition, the Self is said to dwell in the heart, not the brain.

HOW TO USE MERIDIANS, ELEMENTS, ORGANS AND EMOTIONS IN YOUR YOGA PRACTICE

THE IMPORTANCE OF HOLDING POSES LONGER To develop focus and concentration (Dharana) through asana practice, you must hold each asana with comfortable yet conscious alignment and wait for something to happen. The stillness allows the body to change on a deeper level both physically and emotionally. Even in stillness, the body is not still. The breath and blood are flowing and the mental and emotional patterns are shifting. This is valuable. With static postures, change can happen in the connective tissue (the vast adaptive web of tissues extending from every cell and structure in the body) and then the change can extend physiologically into the whole internal environment of the body. The connective tissue web takes time — not eternity, but at least a few minutes — to awaken, adapt and shift. Some of the connective tissues of the body form sheets (fascia) or tracts that run the whole length of the body or limb. These whole body tracts resemble the meridian system and have been proposed to be a physical manifestation of the meridians. (To learn more, read Anatomy Trains by Thomas Meyers). The connective tissue contains relatively few sensory nerves and relatively less blood circulation than other body tissues. With fewer nerves, it is harder to consciously sense and feel what is happening there. With less blood, it is slower to change and heal. But, with effort, knowledge, discipline and patience — one can learn to sense and work with the connective tissue system.

The connective tissue moves slowly. Connective tissue is a shy creature. As soon as the tissue gets pushed or pulled too much, it recoils and prevents further opening. Unlike muscle tissue which can be controlled by the voluntary nervous system and conscious will, the movement and relaxation of fascia and connective tissue is not under conscious control. However, it does contract and relax and in accordance with internal factors — internal pH, hydration, mood/emotion, movement, temperature, and other factors that are not easily controlled by the conscious mind.

Research in connective tissue is at the frontier of science and western medicine. Its primordial intelligence, pervasive complexity and almost infinite adaptability make it more difficult to define than the nervous and circulatory systems. The connective tissue may in fact be the hidden integrating intelligence of the body/mind. The dark place where memories and emotions are “stored”. (To learn more, read The Body Electric by Robert Becker.) Holding the poses longer also allows the organs and abdominal blood flow to adapt and regulate. As these deeper structure change, the unconscious processes are revealed. If the breath is kept smooth and deep, then the emotions will also follow allowing old feelings to arise and resolve. The darkness is brought to light as the Yogi observes and senses these changes. The physical body and meridians are stretched and stimulated with Yoga asana, allowing the whole body, organs, emotions and consciousness to change. The organs are affected and the emotions are transformed, cleared or strengthened as needed. Consciousness is awakened. ALLOW CHANGE TO HAPPEN by staying for at least 5 deep slow breaths. For greater effect, hold longer and if necessary, use a timer. THE BREATH continues to massage organs as you hold the pose. The subtle movements of the breath initiate change along the lines that pass through the internal organs. The number of smooth deep breaths that you take in each asana is proportional to the amount of change that will occur in the physical body. Take 5-25 slow deep breaths in each asana.

INTERNAL PRACTICE Asana practice should lead to the development of internal awareness through internalization of the senses. Internalization of the senses first requires pratyahara or withdrawal of the senses from the external world. Pratyahara is more and more difficult in modern times as we practice next to our phones, cameras and mirrors, but it is possible.

Challenging (often long-standing or old) emotions may reveal themselves as the Yogi becomes immersed in the internal sensations. Fear, anger, loneliness and/or sadness can be experienced as the sensory perceptions are awakened inside the skin boundary of the body. But the diligent and courageous Yogi continues to practice, gradually bringing the mind within and developing internal sensitivity and familiarity. To go deeper into pratyahara, find a place to practice where you feel totally safe and free. Then, develop faith that the external world is stable and safe without your participation in it.

PRATYAHARA = WITHDRAWAL OF THE SENSES Pratyahara is an essential step of Yoga. Pratyahara means to turn the senses inward so that the mind can eventually be collected and withdrawn.

THE KEYS TO INTERNAL PRACTICE The focal points and stagnation points described here can help attract the mind naturally to the internal sensations. These points are based on the author’s experience and understanding of anatomy, the Chinese meridian system, and the Myofascial Trigger points and pathways.( Read: Myofascial Pain and Dysfunction: The Trigger Point Manual By Janet G. Travell, David G. Simons)

1. FOCAL POINTS Focal Points assist in developing pratyahara and help open difficult or resistant areas of the body. Accessing these points can be an instant alignment adjustment from the inside, allowing you to become your own teacher and therapist. With correct alignment, you can prevent injury and ultimately go deeper. Focal points within the body can be used like props. They are simple tricks that allow the pose to open organically. When you practice an asana, first use the focal points and meridian lines to internally assist yourself into the asana. When you have breathed and expanded into those points, let your focus soften and begin to feel the whole body at once. Work toward developing a full body internal awareness in every pose, bringing light, consciousness and breath into every aspect, including the important points along the meridians, the organs, and all the way through the fingers and toes.

2. STAGNATION AND RELEASE POINTS Stagnation points are points in the physical body where energy and tension often accumulate, places that resist stretching, and places that often remain hidden from the conscious mind. They can also function as important focal points. Intelligent acupressure treatments target the stagnation points because they can release tension throughout the whole meridian and organ. Working on your stagnation points is a do-it-yourself empowering technique that can

help open the body and give you embodiment in places that were untapped by the conscious mind.

IMPORTANCE OF THE FINGERS AND TOES All of the twelve main meridians start or end on a specific finger or toe. Utilizing the endpoints on the extremities is essential for working with meridians. Many of the most potent acupuncture points are found distal to the elbows and knees where the meridians are closer to the surface of the body and more neutral in (Yin-Yang) polarity. These distal points are easy to access and very dynamic. When practicing asana, keep in mind the importance of fingers and toes, and expand your asana practice accordingly. The extremities must come alive in every pose. Use the fingers and toes to understand where the blockages are in your body, organs and emotions. Study the associations between specific fingers and toes and the meridians and organs to which they correspond. EXERCISE: When you practice camel pose, do you feel more of a stretch in the small finger, the middle finger, the thumb? This inquiry can lead you to the source of tension — respectively, the heart, the pericardium, or the lung meridian and organ. Then, you can examine the respective emotional or spiritual aspects. This type of inquiry requires precise focus and gradual development of sensitivity. If you feel you can’t differentiate between the specific fingers and toes, try wiggling them slightly. It can take a few weeks to develop the focus and sensitivity to benefit from this inquiry.

THE ORGANS Organs are always functioning even though they are not in awareness. Organs give rise to your thoughts and emotions. Organs process and eliminate your food. Organs receive and exchange vital gases -oxygen and carbon dioxide. Organs produce and circulate fluids and blood. Organs receive, process and react to information from inside the body. Organs require free and regular sliding movement which allows the flow of blood and fluids through them. In health, the organs are able to slide freely within a normal range, have good circulation, fresh blood supply and blood drainage. Organs can become stagnant or unhealthy due to constriction of surrounding tissues, emotional tension, habitual movement patterns, poor breathing, poor circulation, dehydration, systemic inflammation, scar tissue from injury or surgery, and other habits of daily life. Organ stagnation can manifest as mood or emotional change. Organ stagnation affects the vital yet subconscious physiological processes of life and the health of the whole body and mind.

WHY THE MERIDIANS ARE NAMED AFTER ORGANS Each of the regular meridians is a pathway connecting an organ to a specific extremity (finger or toe). Some branches of each meridian run along the surface (just under the skin) and other branches run deeper into specific organs along fascial pathways. Each meridian is named after the organ to which it is most closely linked. The meridian pathways along the surface of the body might at first seem unrelated to their corresponding organ namesakes. For example, the Small Intestine meridian is located along the arm, shoulder and neck, and only connects to the small intestine organ as it disappears beneath the surface — diving into the abdomen. When using the meridians as a guide to asana practice, keep in mind the superficial pathway (that runs along the skin, fascia and muscle) and also the deeper branch that connects to the related organ. The “internal trajectories” are the pathways connecting the surface meridians to the deeper organs. With dedicated practice and study of the internal trajectories, the deeper connections will reveal themselves. This takes a serious commitment to learning and studying the meridian system. But, it is well worth it! The regular meridians, like the small intestine meridian, actually help channel energy and protect the vital internal organs from internal or external attack. External attack originates from outside the body (weather, injury, work habits, food, etc). Internal attack originates inside the body (emotional imbalance and stagnation). In both cases, the surface meridians will manifest signs of disturbance and help protect the organ from harm by channeling energy appropriately. Pay careful attention to your habitual pain and tension patterns. Understanding how surface pain connects to the deeper levels can give you insight into habitual pain patterns — revealing the root cause whether emotional or external and assisting the process of unravelling persistent pain patterns. Remember, persistent pain and tension can be a very important teacher along the path to Self-Realization. Study the meridians and Internal Trajectories. Study anatomy drawings, images, descriptions of the physical body.

Palpate your own body and locate the organs manually. Learn to sense the subtle movements of each organ as you sit or lie flat on your back. Apply your organ awareness to asanas.

THE INTERNAL TRAJECTORIES: A SECRET TOOL FOR YOGIS Each of the meridians runs along the body’s surface and also has an internal branch that runs deep into the abdominal organs. The acupressure points are always located on the surface of the body along the surface branches of meridian lines where they can be manipulated and treated. Manipulation and pressure along these surface points can be used to affect the deeper branches and organs. Each internal branch separates from its surface meridian at a specific point. Running deep beneath the surface, each internal branch might penetrate 2 or more organs and then either reconnect to its main surface meridian or terminate. The meridians connected to the Yin organs (Heart, Lung, Kidney, Liver, Spleen and Pericardium) begin at the deepest level — in or near their associated organ. Then, the Yin meridians branch off and run to the surface of the body. The meridians that connect to the Yang organs(Small Intestine, Large Intestine, Bladder, Gall Bladder, Stomach, Triple Heater) do the opposite. They begin on the surface of the body and then go deep. All but one of the Yang channels branches off and goes deeper at the same point. This point — ST-12 (Empty Basin) — is located at the midpoint of the collar bone in the valley (supraclavicular fossa) behind the collar bone. This is a tender and potent area where tension or stagnation can occur. This area houses the scalene muscles, lymph structures, nerves and blood vessels. It is also related to the Brachial plexus and the thoracic outlet. This is where 5 of the Yang channels go deeper. (GB, SI, LI, ST, TH) While there are no acupressure points on the deep internal trajectories, you can access the internal branches with movement, breath, postures, concentration, visualization exercises and by activating acupressure points along the corresponding surface meridians. The physical exercises of Yoga work by affecting the internal organs and pathways as well as the external pathways for the purpose of healing the body, balancing the emotions and stilling the mind.

THE MUSCULAR TUBE OF THE DIGESTIVE TRACT Much of the internal asymmetry is due to the digestive tract and its accessory organs. The entire digestive tract is a long muscular tube including the mouth, esophagus and stomach, small and large intestine, cecum, appendix and rectum. This muscular tube contracts in wave-like movements (peristalsis) that push the food along and through the tube. The Stomach lies mainly on the left side just under the diaphragm- being either empty or full — it affects the movements and energy of the rib cage, diaphragm and abdomen. The small intestine is wrapped centrally around and behind the navel.

Fasting eliminates or minimizes the asymmetrical movements of the gut. THE HEART: The heart itself is an asymmetrical organ/pump. The left side of the heart is larger and stronger due to its function — pumping blood to the entire body. The right side of the heart, houses the initiating spark of the heart beat (sinoatrial node) and is smaller because its function is to pump blood only through the lungs. THE LUNGS: Because the heart takes up more space on the left side, the lungs are actually bigger and can expand more on the right side. The right lung has 3 lobes. The left lung has 2 lobes. Over time, the natural breathing asymmetry creates patterns in the thoracic spine. THE LIVER: The liver lies mostly on the right side. It is the largest organ. It holds large amounts of blood. Its blood volume changes depending on the person’s physical activity level (decreases when active), emotional stress (increases or decreases) and food intake (increases with digestion of heavy foods). The Liver is physically attached to the diaphragm by a ligament and affects the movement of the diaphragm. When the liver is full and heavy, it drags the diaphragm downward, making it more difficult to exhale. THE GALLBLADDER: The Gall Bladder lies on the right side. It contains a sphincter muscle that can spasm under stress and emotional outburst. Poor diet and genetics can lead to gallbladder stagnation or stones which cause

pain and tension around the gall bladder. Gall bladder stagnation can affect abdominal muscle and shoulder muscles (right sided) due to pain referral patterns. THE ILEOCECAL VALVE AND APPENDIX: The large intestine connects to the small intestine here. These structures can constrict or malfunction due to stress, emotional imbalance or poor dietary habits causing tension in the lower right quadrant of the abdomen. This can affect abdominal muscle and the hip flexors (right side).

PRINCIPLE OF ASYMMETRY From the outside, the body appears to have bilateral symmetry. But, beneath the skin and muscle layers, the nature of the body and organs is beautifully asymmetrical. The contrast of external symmetry with internal asymmetry is a powerful dynamic for the Yogi to harness. Normally, we only see, feel and identify with the external body. Yet when we begin to develop internal awareness through Yoga practices, we gradually become sensitive to the deeper structures that spiral and twist across the central line of the spine. This can sometimes be maddening! It can seem like, the more we do our Yoga practices, the more twisted we become. But, in reality, the asymmetry was always there, inherent in our very nature. Most likely, we are only becoming aware of it as we practice. Without knowledge of the asymmetrical internal structures and patterns, we might devote all efforts to realigning the external symmetry. This can create unnecessary tension in the organs and internal structure. But, by understanding the organ placements and functional patterns, we can work to achieve harmony within the natural order, the natural asymmetry that rises out of bodily function. Take time to understand the internal organ structures which act like a complex spiral. A spiral usually manifests in the body’s structure over time due to natural organ functioning patterns and every day habits. The mind loves to achieve external symmetry! Find harmony between the need for external symmetry and the natural internal asymmetry.

ASYMMETRICAL INTERNAL ORGAN AND ENERGY PATTERNS

THE HUMAN ANIMAL INTELLIGENCE: MIND, SPIRITS AND EMOTIONS The Eastern perspective on emotions can bring light and awareness to emotional or physical blindspots and habitual patterns — allowing insight and change. From the Eastern perspective, specific emotional patterns are related to organs and pathways in the physical body. Chinese medicine seeks balance and harmony above all. There is no other goal to be attained. Balance and the smooth flow of emotions are of primary importance because emotions are seen as the internal cause of disease and disharmony. Each of the primary emotions (Fear, Anger, Joy, Sadness, Worry) are equally valuable and equally destructive when out of balance. An imbalance in any

emotion can cause disturbance or destruction in the body’s internal environment. For example, excess joy or lack of joy are both destructive to the heart and kidneys and adrenals. Excess sadness or the inability to express sadness are both destructive to the lungs and heart. All of the emotions are felt within the heart and also affect at least one other organ. Joy and excitement affect the heart and pericardium most. Sadness affects the lungs and heart. Anger affects the liver and heart. Fear affects the kidneys and heart. Worry or over-thinking affects the spleen and heart. The experience of emotion arises from bodily felt sensations: muscle tension, breath patterns, body chemistry, the heart rate, the blood pressure, the digestive tract movements, the precise circulation patterns of blood to the various tissues, muscles, organs, and regions. These movements are all under control of the autonomic (or subconscious) nervous system. Changes in the internal environment can happen rapidly. The experience of emotion happens when the mind becomes conscious of these movements and recognizes a special or new state of mind. The five elements cycle of Chinese medicine, can be a useful tool for working with emotions as they arise and shift. In the five elements cycle, each emotion is connected to an element. Each element and emotion can flow and transform into the next element or emotion — in a predictable way. Emotions are only temporary states of the constantly changing internal environment of the body. The elements of the internal environment manifest as emotions. The same five elements manifest in all of nature and can be seen in weather patterns. Just like the weather, the emotions are constantly in flux — a rainy day becomes windy and then sunny. Emotions are always changing, transforming into the next emotion — unless they become stagnant. A person can be happy, then worried, then sad, then afraid, then angry and then happy again over the course of a day, a week or a lifetime. Emotions must continuously flow and change or they become stuck. When emotions are stuck, the breath changes and tension arises somewhere in the body. If tension remains, then blood flow is altered and eventually function is altered. The smooth flow of the emotions is governed by the Liver and is necessary for ideal internal health and harmony. What is it then that disrupts the smooth flow of emotions? What causes emotions to be blocked, repressed, to stagnate, to build up?

The regulation of emotions is related to the Liver, Pericardium, diaphragm and breath.

ROLE OF THE DIAPHRAGM: DIAPHRAGMATIC CONSTRICTION Stuck emotions eventually manifest physically in the tissues of the body. The physical component of emotional blockage starts in the diaphragm muscle that moves the breath. This muscle is unique because it can be consciously controlled through practice. But, the diaphragm and the breath usually functions automatically — without conscious intervention. It is automated by the autonomic nervous system. Breathing can be both voluntary and automatic. No other muscle in the body is like the diaphragm in this way — both automatic and voluntary. (Some Yogis gain control of the heart beat and digestive tract indirectly, but only through control of the breathing diaphragm.) The diaphragm muscle is like a pump that pulls air into the lungs. When it contracts, the lungs are pulled down and air is pulled into the lungs. When it relaxes, air is released out. If the diaphragm stays tense, then the breath is held in and overwhelming emotions can be held back temporarily. When the diaphragm stays tense for long periods, problems can arise. This is called Liver Qi stagnation or “diaphragmatic constriction”. (To learn more, read Acupuncture Physical Medicine by Dr. Mark Seem). Constant sighing or yawning indicate Liver Qi stagnation of diaphragmatic constriction. This pattern happens when inappropriate or overwhelming emotions arise. Long term tension in the diaphragm contributes to holding patterns and tension throughout the body — primarily along the Gall Bladder, Liver, Pericardium and Triple Heater meridians. In Chinese Medicine, the Liver is responsible for the “smooth flow of emotions”. The liver is physically connected to the diaphragm muscle. The Liver rests just below the diaphragm muscle and hangs from it by the Falciform ligament. Qi and blood stagnation in the liver can profoundly affect the diaphragm muscle and its movements. The pericardial sac is also physically attached to the diaphragm muscle from the superior surface. The Pericardium, in Chinese medicine, is responsible for

protecting the heart. It does this primarily by blocking intense, overwhelming or sudden emotions that might injure the heart. The Pericardium is also called the “Heart Protector”. LIVER > DIAPHRAGM MUSCLE < PERICARDIUM (Gall Bladder) (Triple Heater) The movement of the breath is the source of energy (prana or Qi) for the physical and emotional processes in the body. Physically, the breathing diaphragm functions like a pump for the air that moves in and out of the lungs. Energetically, the diaphragm also functions as a pump for prana or Qi that moves through the body in the form of emotions. Each free and easy movement of the diaphragm massages and stimulates all of the organs releasing blockages and stuck emotions. Each deep breath creates real physical current through the entire fascial network and meridian system of the body. With breath, the body and energy are never completely still.

Release Diaphragm = Release Emotions

BUT WHY DO EMOTIONS GET BLOCKED? Holding tension in the diaphragm slows the flow of prana/Qi in the body by preventing complete exhale (and inhale). This holding can be very subtle or quite noticeable. Altering the breath through diaphragmatic tension can serve to prevent emotions from being experienced or expressed. Sometimes emotions are inappropriate, inconvenient or overwhelming for the mind and organs. Overwhelming emotions can shock and damage the heart and other internal organs. (ex: Excitement, fear or anger can cause heart attack in an otherwise healthy person.) Short term emotional suppression is also important for social appropriateness (when in public, at work, violently angry or sad.) Sometimes, personal shame or self-imposed standards cause habitual suppression of emotions. The patterns of suppression (through breath patterns) can remain and become a habitual part of posture and identity. The process of emotional suppression can literally save our lives, our relationships and our jobs. But, it can also prevent us from making emotional or personal progress if left unexamined.

Vocalizations are physical asana for the diaphragm muscle itself. Laughing Crying Chanting Screaming Singing Sighing Let it go…..

POSTURE CATEGORIES AND MERIDIANS

ELEMENTS OF A BACKWARD BENDING POSE Backward-bending opens the front body, stretches the organs, decompresses the spinal discs, stretches the spinal cord, and gives the mind a refreshed vitality. The front of the body is Yin in nature — softer, vulnerable, receptive, tending to withdraw inward. (The back body is more Yang — tougher, defensive, shielding and strong.) When we stretch and activate the front body, it affects the balance of Yin and Yang. The Yin element of the body, when imbalanced, tends toward weakness, heaviness and darkness. By opening the front body, the withdrawing and dark Yin nature of the pubis, abdomen, chest and throat is reversed, the vulnerable is exposed and the bright Yang energy revitalizes the body and mind. With backward bending, the body and mind become more Yang, alert, active and outwardly directed. The senses are opened. Backward bending poses target and revitalize the Stomach, Spleen, Heart, Pericardium and Lung organs and meridians while also strengthening the Yang meridians of the back body ( The Bladder and Small intestine meridians). Backward-bending poses can bring up many different emotions because they affect many parts of the body and many different meridians, organs and structures. Backward bends can be full of joy, expansion, connection and freedom — but also anxiety, shame, and worry. When the heart and pericardium organs and meridians are activated and stretched, a sense of joy, excitement and sometimes anxiety arise — even joyful emotions can be overwhelming. Along with the heart, the lungs and lung meridian are also stretched and activated. The rib cage and breathing muscles are stretched. As the upper lung organ and lung meridian is opened, grief and sadness may come up, and also a sense of freedom and detachment from the material world and its troubles. Backward bending poses also open the lower body, the lumbar spine, front pelvis and hip flexors. The Stomach and Spleen meridians that run along the front body from the feet to the face are stretched and activated. The Stomach and Spleen organs and meridians allow grounding, nourishment, physicality. The thinking mind and intellect is balanced, quieting worry and negative

mental chatter. Focusing on the Stomach and Spleen meridians in backward bending poses is different from focusing on the expansive joyful opening of the thoracic spine and the chest. It allows a deep full body opening with solid grounding. With knowledge of the Stomach, Spleen, Pericardium, Heart and Lung meridians, one can find a deeper experience and a more complete backward bend while gaining insight into one’s emotional and spiritual life and health.

BACKWARD BENDING FROM THE HANDS, ARMS AND SHOULDERS The upper-body part of a backward bend begins in the throat, neck, chest, hands and arms. The 6 upper body meridians begin or end in the fingers and extend into the chest or head. Just like the meridians, the fascia and nerves of the hands and arms connect into the upper thoracic and cervical spine and the thoracic cavity and organs. The thoracic spine and upper back are the least mobile part of the spine. For most Yogis, this area is the greatest challenge when performing backward bending poses. The cervical spine is the most mobile, but also vulnerable to injury. The upper thoracic and throat can both hold intense emotions which become readily apparent when the tension is finally released. To authentically open the thoracic and neck spine, the fingers, hands and arms must be involved, the upper meridians must be stretched in entirety and heart and lung organs must be acknowledged.

PERICARDIUM HEART PROTECTOR (YIN MUSCLE MERIDIAN) “Opening the heart” is often the goal of backward bending postures. But, when using the meridian system, “opening the pericardium” seems a more accurate way of phrasing it. The pericardium (organ and meridian) must relax and open in order for the heart to be experienced. When the heart is experienced, connection to the greater or Divine is felt and the Self revealed. (That is the goal of Yoga.) Physically, the pericardial sac surrounds and protects the heart organ. Energetically, the pericardium energy and meridian do the same thing. It surrounds the heart and constricts whenever the emotions become too intense or threatening to the peace and gentleness of the most sacred heart. In Chinese medicine, the heart is the Queen or ruler of the entire body and mind. The pericardium is the heart’s bodyguard. It protects the Queen from physical and emotional damage. Physically, the pericardium is the tough membrane that encloses the heart. Energetically, the pericardium meridian prevents your own extreme emotions from damaging your heart. All emotions can damage the heart if they are very

intense or sustained for long periods. Anger is the most immediately damaging to the heart. Shock is an extreme form of fear that can damage the heart suddenly. Like the liver, the pericardium affects the flow of emotions through its connection to the diaphragm. The pericardial sac is attached physically to the diaphragm muscle. The heart and pericardium ride up and down with the diaphragm during regular relaxed breathing. Constriction in the pericardium changes the breath pattern, creates tension in the diaphragm muscle and alters or stops the flow of emotions. The pericardium is the upper-body partner to the Liver channel that controls the smooth flow of the emotions, also through the diaphragm muscle. The pericardium has other roles. It is known as the heart’s jester, creating joyful experiences for the heart and mind. Joy happens through connection to others which cannot happen if the heart is closed off. True sexual connection also demands that the heart and the pericardium be balanced. The pericardium is also called the “Circulation-Sex” meridian because it links the physical and emotional aspects of sexual union or Eros. The pericardium and liver meridians together form the Sexuality Axis (LV-PC). The pericardium transforms the raw sexual arousal of the liver into the emotional fulfillment and bliss of union in the heart. Unfulfilled emotional/erotic or sexual needs can lead to imbalance in the pericardium.

THE HEART ITSELF (YIN MUSCLE MERIDIAN)/ SMALL INTESTINE In Chinese medicine the heart is the home of the mind. The central part of the mind or Self is called the Shen. In Yoga the heart is the home of the true Self. Though westerners often think of the mind being in the brain or head, it is not very difficult to adjust to the heart- centered approach. Just pay attention to your own body language when you refer to yourself. Usually, you will point to your heart when you refer to yourself as “me” or “I AM”, not your brain or head.

The shen or mind arises from the heart. The mind/shen can move about the body and is visible in the eyes when you are awake. It should rest in the heart during sleep and deep meditation. Dream disturbed sleep indicates that the mind’s activity is not able to rest in the heart. The shen is visible in the eyes. Brilliant eyes and the ability to connect to others through the eyes is a manifestation of the heart energy. The eyes are the “Windows to the Soul”. The heart is the first organ to function, before any other movements occur in fetal development. The heart energy is said to contain all of our oldest memories and deepest fears, ancient and forgotten. The heart remembers everything and is said to rule the blood and the memory. The heart rules the tongue’s movements and can be apparent in the color and shape of the tip of the tongue. A bright red tongue tip or pointy tongue tip indicates heart and emotional imbalance. The tongue is the source of our speech which should be aligned with the heart and shen. Uncontrolled, excessive, inappropriate or uninspired speech is a sign of imbalance in the heart. All words arise from the heart. In Yoga, the Pranavah or Cosmic Sound “Om” arises from the heart chakra, Anahata (which means “the unstruck or eternal sound”). From the scientific perspective, the heart organ is a powerful electrical and endocrine organ. It generates its own electrical pulse and field, separate from the central nervous system. The brain and central nervous system only serve to modulate and inform the heart that beats by itself steadily through an entire lifetime. The heart is a Yin organ and is paired with the Yang small intestine. The Small Intestine is the “heart” of the digestive tract where real absorption and transformation of food takes place on the physical level. The small intestine brings only the best portion of food and drink into the blood circulation where it becomes part of YOU. The small intestine is said to rule discrimination of what is good or bad, self or not self. The Small Intestine meridian covers the back of the scapula/shoulder blade. It is paired with the heart meridian which passes across the front of the scapula. Imbalances in the rotator muscles of the shoulder — especially on the left side — can have an emotional component related to the heart energy. In Eastern theory, instead of saying “broken heart”, they use the phrase “broken intestine” to describe the emotional and physical pattern that occurs when

relationships are broken and left unresolved or when a loved one suddenly dies.

LUNG (YIN MUSCLE MERIDIAN) /LARGE INTESTINE: The lung organs take in air, absorb oxygen and release carbon dioxide from the blood into the external environment. They also exchange prana or Qi between the inner body and the outer world. The lungs are the most delicate interface between the individual and the greater whole both physically and energetically. The lungs are the first and easiest place that external pathogens can attack. The lungs also rule the skin and pores — another important interface of the personal with the environment. The lungs and skin are the outer boundary between what is “You” and what is “Not-You”. The lungs and skin preserve the individual and separate existence. The Lung meridian is paired with the Large Intestine meridian. Ruled by the metal element, the Lung and Large Intestine manifest the energy of Grief, Sadness, Freedom, Detachment, Emptiness, and “Letting go”. These are the emotional correlations of the physical organ processes — exhaling air and excreting food waste out of the body as feces. The energy of letting go and getting rid of the old comes with the emotion sadness. The fragrant inhale must be released through exhale. The delicious food we consume must be excreted as waste. An old romance or attraction is now an annoyance or repulsion that must be cleansed through tears and the rituals of mourning. The metal element is cutting and cold. In the 24 hour energy cycle, the lung is the beginning of the cycle of energy because clearing away of the old must happen before the new comes in.

BACKWARD BENDING FROM THE GROUND UP The front body is much more complex than the back body in the way that it

opens. This is because it has many levels. The front body has the surface layer of muscles, a layer of organs, a deeper layer of muscle and then the front of the spine. The back body has the posterior muscles and the spine only. Working with the front body demands more patience and awareness from the Yogi. The surface level of the abdomen is made of the skin, fascia, and the abdominal muscle. Beneath the surface, the deeper front level is made of the digestive and excretory organs and connective tissues, the front of the spinal column and the muscles that attach there. The deeper muscles include the iliopsoas muscle, the diaphragm muscle and small muscles along the front of the spine. The largest blood vessels and nerve roots also run along the front and sides of the spine. The deeper front body must open along with the surface layers in all backward-bending poses. Yet, the deeper level often escapes awareness and remains an untapped source of extension and elongation. The deeper front body houses the more deeply rooted blockages that hold back physical, emotional and spiritual progress. (For more information: Anatomy Trains By Thomas W. Myers, and Rolfing: Reestablishing the Natural Alignment and Structural Integration By Ida P. Rolf, Ph.D.) The muscular digestive tube runs from the mouth to the anus. It forms a vital part of the structural integrity of the body in addition to serving in the vital functions of digestion. The mass of the digestive tube helps to support and uplift the spine and torso when the band has are engaged. In backward bending poses, the digestive tube must move and stretch. Yet, it can house an enormous amount of tension. The digestive tract is regulated by the autonomic nervous system and is extremely sensitive to the emotional state. Under emotional stress, the digestive tract can spasm or knot up. This largely goes unnoticed but can sometimes cause cramping sensation, rapid or spastic peristalsis or stagnation (diarrhea or constipation — as in Irritable Bowel Syndrome — IBS). Deep breathing in postures or before postures can help open the deeper layers on the front body by relaxing and releasing tension in the digestive tract. Calming the emotions with pranayama and meditation helps to activate the Parasympathetic Nervous System and thereby calm and relax the digestive tract allowing a natural opening of the deeper front body. The content of the digestive tract also affects the ease with which we bend and twist. Diet (food choices, food quantity and eating habits) as well as bowel health and elimination — all affect the physical structures and

movement of the deeper front body — the hip flexors, abdomen and throat. The Stomach meridian draws the connection between the structural, physiological and the emotional elements of the front body. Diet, digestion, emotion and the myofascial patterns of the deeper front body are linked through the Stomach meridian. In backward bending poses, the Stomach meridian is a great tool to have in your belt. Visualize lengthening from the first three toes, up the front body, the hip flexors, the abdomen and chest, and also imagine that you are lengthening and relaxing the deeper digestive tract layer (esophagus, stomach, small intestine, large intestine), in order to achieve an authentic full body backward bend. Many Yogis believe the Sacral Chakra is closely related to the Throat Chakra. The Stomach meridian can be a key to understanding the connection between these 2 energy centers. The digestive tract runs all the way from the mouth to the anus. Tension in the throat, esophagus and front of neck can arise when there is stagnation in the lower abdomen and intestines. This intestinal tension makes it difficult to release the head back in poses like camel or capyasana. The hyoid bone, located along the Stomach meridian in the fifth chakra, is crucial. It is situated above the voice box and connects to the esophagus and thus the entire digestive tract. Using the hyoid bone (Acupoint- ST9) and lower abdomen as focal points for backward bending poses can bring new depth and release into the Sacral and Throat Chakras. The Yang Stomach meridian is paired with the Yin Spleen Meridian. The concept of the “spleen” in Chinese medicine includes both the Spleen and the vital pancreas organ. Physically, the spleen and pancreas lie on the left side of the body, tucked deep beneath the lower left rib cage. The pancreas produces digestive enzymes as well as the essential hormone insulin that regulates blood sugar. The spleen organ’s primary function is to house and sort through red and white blood cells. One can survive after the spleen is removed. The pancreas, however, is essential for life. Physically, the spleen and pancreas are delicate organs. Energetically, the spleen and its meridian house a delicate energy that must be nurtured, warmed and treated with care. The Stomach and Spleen meridians influence the mental state and the stream

of thoughts or concepts that run through the mind. They generate and house the intellect or conceptual mind, known in Chinese medicine as the Yi Spirit. Disturbances in the Stomach and Spleen meridians or organs can lead to confusion, fogginess, worry, mania, being too much in your thoughts, or a general disconnection from the physical body and its needs. Worry, repetitive thoughts, and obsessive thinking are associated with the stomach and its energy pathway. Even intensive studying and learning complex new concepts can drain the energy of the Spleen and Stomach. Grounding and nourishment of the physical body requires consumption of food and liquids. The physical body depends on the outside or “non-self” for nourishment. Dependence on “other” is established at the very beginning of life. As we mature, dependence on the mother’s breast milk (The breast nipple is a point on the ST meridian!) transfers to dependence on the great Mother Earth, our source of food. The Earth element rules the Stomach and Spleen organs and meridians. Food, and the movement of food into, through and out of the body are important processes that relate and connect us to the Earth element.

ELEMENTS OF FORWARD FOLDING POSES Forward folds calm the mind and draw the mind and senses inward. Physically, forward folds relax the strong postural muscles that hold the body upright (spinal erectors, hamstrings, calf muscles, etc). These muscles keep the head up and the mind and senses alert to the external. They lie on the back side of the body. The back body is Yang, alert, active, outward and upward moving — the opposite of the Yin front body. The Yang Bladder meridian is very long and runs along the entire back body. The Governing vessel, which serves as a reservoir for all Yang energy, runs along the back of the spine and over the crown of the head. Both the Bladder meridian and Governing vessel enter the brain and central nervous system.

THE BACK BODY: ONE LONG CHAIN The back body can be seen as one long chain of muscle and connective tissue reaching from the soles of the feet up the back of the legs, pelvis, sacrum, spine, neck, over the top of the head, scalp and all the way to the eyebrows. In Chinese Medicine, this long chain is also an energy pathway known as the Bladder meridian. The Bladder meridian is a Yang meridian. It is paired with the Yin Kidney organ and meridian. The Bladder meridian runs through the longitudinal torso erecting postural muscles on either side of the spine and backs of the legs. This meridian runs in 2 lines (inner and outer) along each side of the spine (4 total). The portion of the Bladder meridian along the spine has points that regulate each of the internal organs. The Bladder meridian is closely related to the central nervous system, especially the autonomic portion that controls and regulates the functioning of the internal organs. Thus, it has an effect on each organ as well as the overall balance of the autonomic nervous system (Sympathetic and Parasympathetic branches.) The Kidney and Bladder are ruled by the Water element and the fear emotion.

Fear and stress activate the Sympathetic division of the autonomic nervous system. This is the “fight- or-flight” response. In “fight-or-flight”, the sympathetic nervous system dominates the parasympathetic nervous system and the body is prepared to either run away fast from danger or fight to defend itself. The sudden reflexive contraction of the Bladder Channel and back body upon shock or fright is called the “Extensor Reflex”. This sudden muscular contraction along the spine, butt and legs exposes and alerts the senses, expands the rib cage and lungs and pushes the body forward to fight or flee. This reflex can be seen in freeze frame studies where sudden loud noises affect a person’s posture. (For more information: Anatomy Trains By Thomas W. Myers, and Rolfing: Reestablishing the Natural Alignment and Structural Integration By Ida P. Rolf, Ph.D.) Fear or shock can also cause involuntary contraction of the bladder organ or spontaneous urination — the “Pee in your Pants” sensation. Over use of caffeine and other stimulants combined with high-stress living also cause Sympathetic dominance and will affect the Bladder meridian. With long-term stress and Sympathetic dominance, the Bladder meridian stays over-active and eventually becomes depleted. The whole back body, including muscles (calves, hamstrings, spinal muscles, occiput, scalp and forehead) and connective tissues, gets shorter and tighter. Eventually it also gets stiff and weak. Chronic stress and over use of stimulants is a common cause of spinal tension, stiffness, and weakness related to the Bladder and Kidney meridians. Ultimately with chronic stress, the kidney organs and adrenals are weakened. Releasing tension along the spinal muscles and bladder meridian through Yoga postures or acupressure can bring balance back into the nervous system and re-activate the parasympathetic “rest-and-digest” response. Most massage sessions are directed at the long spinal muscles or the Bladder meridian because it is an effective and efficient way to calm and relax the entire body and mind. The Kidney meridian runs from the sole of the foot, up the innermost leg and thigh, through the pelvic floor, and along the midline of the abdomen and chest. The kidney meridian, like the bladder, also reacts to fear causing tightening in the pelvic floor and inner thighs. Physically, the adrenal glands

sit on top of the kidneys. The adrenals produce stress hormones — Adrenaline and Cortisol. Chronic tension along the spinal muscles, especially in the kidney area (BL-23) reflects over-active or exhausted Adrenal glands. Imbalances in the kidney organs and its related structures can affect the whole lower back area. In Chinese medicine, the kidneys are also associated with the urethra and reproductive organs. The kidneys regulate the stages of maturation, the sexual essence, fertility, production of sperm/ eggs and the sexual orgasm. To isolate the Kidney meridian in forward folds, focus on poses where the legs are separate. Poses like Separate Leg Stretch — are great for both the BL and KI meridian.

THE BACK BODY: PRIMORDIAL YANG The Governing vessel is the “Sea of Yang”. It is one of the 8 Spiritual or Extraordinary channels. The Governing vessel runs straight up the back body along the back of the spine. It controls all of the Yang energy of the body and is closely related to the brain and consciousness. Yang energy is bright and upward directed. Activating the Governing vessel brings energy to the brain and makes the mind more alert and outward. Releasing the GV can help calm the mind and draw the senses inward. Like the bladder channel, it is stretched in forward folds, especially spinal rounding poses. The governing vessel arises from the womb or second chakra and emerges at the perineum and coccyx or first chakra (Muladhara). There is a potent acu-point at the tip of the spine (known as “long strong”) which can stimulate Yang energy to rise up into the brain and crown. Think of lengthening the entire Governing vessel in spinal rounding poses and in forward folds.

ELEMENTS OF A HIP OPENER: SIDE BODY STABILIZERS The typical “Hip Opening” poses require rotation of the hip joint and flexibility of the inner/ medial and outer/lateral stabilizer muscles of the hip and thigh. These poses are difficult for many people due to the modern lifestyle in which rotation of the hip joint is almost completely avoided. Most of our daily activities like walking, running, climbing stairs, sitting in chairs, and driving only require flexi on and extension of the hip (not rotation). All of these activities are linear, forward moving activities with very limited rotation of the hip joint. In order to adapt to this lifestyle and become very good at these linear activities, the body stabilizes and shortens the muscles on the sides of the hip. The lateral lines of the hips and lower body become tight when movement is linear because tension in the side body helps make linear movement more efficient. (The Gluteus medius and minimus are “hip abductors”, but functionally, they serve as stabilizers. External and internal rotation of the hip is limited by these short strong lateral muscles of the hip. With limited rotation, forward linear movement becomes faster and easier.) The lateral body is covered by the Gall Bladder meridian. This meridian runs the entire length of the side body from the face to the foot. It covers the oblique abdominals, the outer hip stabilizers, the TFL (Tensor fascia latae), lateral quadriceps and the IT (Iliotibial) band. The Liver meridian, paired with the gall bladder, covers the inner thigh adductors. The adductors also help stabilize the hip for linear motion and prevent full rotation when they are tight. Energetically, the Gall Bladder meridian (GB) is the main pathway where stress-related muscle tension occurs. Emotional stress — anger, rage, frustration, impatience, hurry, difficult but not immediately life-threatening situations — cause muscle tension along the Gall Bladder meridian. Emotional stress affects the lower back, side hip, rib cage, upper shoulder, sides of neck and jaw — all of which lie along the GB meridian. The Gall Bladder also governs overall muscle and tendon tension throughout the whole body. When you feel irritable and physically tense — it is probably a buildup of energy in this meridian.

Stress-Related Pain = Jaw, Shoulders, Neck, Lower Back, Sciatica, Ribcage

THE GALL BLADDER CONNECTION Most of the typical areas of muscle tension and pain that occur in otherwise healthy people lie along this meridian. Often, connections between multiple areas of tension in one body can be easily explained with the Gall Bladder meridian. For example, tension in the side of the hip is often connected to tension in the jaw and lower back on the same side. The side of the hip, where the gluteus medius, minimis and TFL sit, is one of the main places stress-related tension can accumulate and hide from consciousness. Tension is often deeply rooted in this area. Usually the pain or tension is felt somewhere else. When tension in one muscle causes pain in a different location, it is called “referred pain”. This can be very confusing to the person who feels it and searches for the physical location of their ghost like tension. Tension in the deep sides of the hip can be referred down the leg or up into the lower back, but is rarely felt in the actual hip. To release tension and pain in the lower back, leg, jaw, neck and shoulders, try releasing the acupressure points (GB28-32) on the sides of the hips and thigh. The hip opening poses of Yoga (Gomukasana, Pigeon fold) work in the same way to free the whole sidebody. It is a fast route to release emotional and muscle tension. The Gall Bladder meridian can also be affected by organic problems in the Gall Bladder itself, such as Gall stones. Gall Bladder Stones have a dietary and a genetic cause. If tension occurs along the GB meridian (especially on the right side) and is aggravated by eating fatty foods, especially saturated fats/nuts and animal fats, consider making dietary changes. Pay close attention to how your Yoga poses (especially the hip opening poses) feel as you change your diet. Of course, you should first consult a doctor to determine if you have Gall stones or other gall bladder condition. Many important hip-opening poses like Padmasana, Sidhassana, Baddakonasana, Pigeon fold and side-straddle require opening of the inner

thighs. The main meridian that affects inner thigh tension is the Liver meridian. Together, the Liver, Kidney and Spleen meridians could be seen as the “Inner Yin” of the legs. (The entire front of the body is also considered Yin, but the inner thighs have an even more delicate and vulnerable energy than the abdomen and front body.) These three Yin meridians of the legs cover the inner thighs, pelvic floor and sexual organs. The Liver meridian is probably the most important meridian to consider when activating and stretching the larger inner thigh adductor muscles. The wood energy of the Liver meridian relates to anger and also sexual arousal or passion. Even though Yin, the Liver energy is upward moving with Yang qualities. Stagnation or blockage of this powerful force can cause problems. Long term anger or resentment can build up in the Liver and Gall Bladder meridians. Sexual repression and frustration can also cause tension along the Liver meridian and affect the uterus and menstrual blood flow. The Liver meridian is often used to treat PMS, Menstrual cramping, Endometriosis and Uterine Fibroids. Tension or imbalance in the Liver and Spleen channels of the inner thighs can affect the inner knee and lead to irritation of the meniscus. Be careful to open the Gall bladder (side stabilizers), Liver (adductors), Spleen and Stomach (hip flexors) channels thoroughly before working into poses like Lotus that require knee flexibility. In other words,make sure that you open the hip joint before attempting poses that can strain the knee. The hip is much stronger and resilient than the knee. Never strain the knee.

ELEMENTS OF TWISTING POSES: Twisting poses affect almost all of the organs, systems and meridians. Combined with deep breathing, twisting poses can remove stagnation and restore natural balance and function of the organs. Physically, the twisting poses compress, stretch and mobilize the internal organs, blood vessels, nerves, membranes and connective tissue. Twisting also mobilizes the ribcage and thoracic spine, allowing deeper inhale and exhale and greater flexion and extension of the thoracic spine. Through the organs and internal branches, twists affect each of the respective meridians. The effects of twisting poses permeate the entire body and mind. Energetically, twists help relieve blockage and imbalance in all emotions by affecting the organs from which the arise and by releasing tension around the diaphragm muscle and ribcage. Twisting poses have a great purifying affect on the Liver and Gall Bladder organs and help unblock stagnation in these meridians. Tension around and in the Liver, intercostals and diaphragm muscle is released with twisting. (Recall the physical and energetic bond between the Liver organ and the Diaphragm and the role of the Liver in smoothing the “Flow of Emotions”.) Twists provide detoxification and stimulation of the Liver organ, and also assists in detoxification and release of all stagnant emotions through release of the diaphragm and deepening of the exhale. Twisting targets the middle body, the side body, and especially the sides of the ribcage,waist, lower back and side hips. The Gall bladder organ and meridian system are activated and stretched in twisting poses. This especially helps release anger, impatience and frustration. The linear forward movement

and mentality of everyday life is challenged by the twist. The Pericardium meridian, like the Liver meridian, is connected deeply with the breathing diaphragm and the flow or stagnation of breath and emotions. The PC meridian is activated and stretched during twisting poses. (Especially Bharadvajasana which incorporates stretching of the wrist flexors along the pericardium meridian.) Twists help open and activate the Heart Chakra by stretching the PC meridian. As the intercostals and internal fascia around the heart are stretched, space is made around the heart. Focusing in the center of the chest (CV17) during twisting allows the thoracic spine, heart and PC to open more. The Triple Heater Meridian (TH) is connected to the 3 Heaters or Burners of the torso — the Upper Heater (chest), the Middle Heater (Solar Plexus) and the Lower Heater (Pelvis). The Triple Heater is not a discrete organ. It is called “formless” because it is pervasive throughout the whole body. It may be equivalent to the entire connective tissue matrix of the body — including fascia, membranes, the inter-cellular and intra-cellular matrix. The connective tissue matrix is an intelligent, adaptive, conductive and responsive web of fiber-like molecules. This matrix generates and conducts current with every breath, every move and every touch. The matrix responds to the nervous system, hormones, and external forces (EM fields, touch, movement, heat, pressure and even planetary forces (Moon and Sun, etc). Unlike the other organs, the Triple Heater is everywhere, all at once. Yet, the TH meridian still manifests as a specific line of accessible energy. The Triple heater governs the external defense of the body — the Immune System. It is paired with the pericardium which defends the heart internally. Emotionally, contraction of the triple heater channel helps form the typical defense posture — raised and tight shoulders and clenched jaw. Twisting postures affect the Triple Heater and Immune System by cleansing and wringing out all of the connective tissue and fluids that wrap the internal organs. Twists bring health to the Triple Heater, the entire connective tissue matrix and the immune system. In correctly performed twisting poses, the Lung organs are stretched and compressed. It is important to keep the thoracic spine erect and open when twisting. Often the upper back is incorrectly rounded forward during twisting postures and the abdomen is forced outward. This does not allow the upper

lungs to expand during inhale. The navel and lower abdomen should be pulled in tight. The inhale must be expanded into the top 3 ribs and should be directed into the upper lung at acu-point LU2. It takes a god deal of focus to perform twists correctly. The upper ribs are the most difficult to articulate, but with firm intention, the expanding breath can help mobilize these ribs as well as the upper thoracic vertebrae. These vertebrae and ribs are related to the 5th (throat) chakra and the lung and large intestine meridians. In Chinese medicine, the Lung governs the exhale portion of the breath, the physical letting go and release of air. The lung’s ability to exhale comes from its elastic nature. If the lung tissue is never compressed, over time, it will lose some of its ability to recoil.(Think of a spring that is always in the stretched position and gradually loses its springy nature). Compression of the lung organs and diaphragm muscle in twisting poses allows a more complete exhale and helps restore elasticity to the lung tissues. When performing twisting poses, allow the exhale to carry you deeper into the twist. As you inhale,extend the spine and lift the upper chest, ribs and upper thoracic spine. Twisting poses also help clear the large intestine meridian by assisting emptying of the colon. Diaphragmatic breathing during twisting poses is essential for affecting the Large Intestine meridian and organ. Allow the breath to move down to the navel while still maintaining tension in the lower abdomen. The Large Intestine meridian ends at the nostrils and influences the flow of breath through the nostrils. To clear blocked nasal and bronchial passages, first look at your colon. Poor diet and/or constipation can lead to blocked nasal passageways and sinuses and limit the ability to perform pranayama. Twisting poses are the most cleansing of all poses. The Belt vessel is one of the 8 Spiritual or Extraordinary vessels. It ties all of the other meridians together and creates union between the upper and lower, left and right sides of the body. Twisting poses help unify the sides of the

body and balance any asymmetries in the spine and organs. When twisting, envision the cinching of the waist to support and lengthen the lumbar spine and move the breath and energy up into the heart.

ELEMENTS OF SIDE AND CORE POSES Side stretching and strengthening poses primarily target the Gall Bladder Meridian (GB) and all of the tension and stress that can accumulate there. Side strengthening poses are very important for the length and stability of the lumbar vertebrae and discs. Tension, weakness or imbalance in the sides of the hips, waist or ribcage can lead to compression or injury of the lumbar spine and discs. The oblique and transverse abdominal muscles which lie along the GB meridian help to stabilize the lumbar spine. They form a belt or corset around the waist that, when cinched, can lengthen the waist and lumbar spine. This eases the pressure between the vertebrae that can compress and potentially damage the intervertebral discs. Strong oblique and transverse abdominal muscles prevent disc injury in forward and backward bending poses. When performing side-bending postures, visualize the entire side body lengthening — this is the Gall Bladder meridian. By stretching the entire side line of the body, the spine is lengthened instead of compressed into a side bend. In side-body poses, the oblique and transverse abdominal muscles, Quadratus Lumborum, Spinal Erectors, and Hip Abductors (Gluteus Minimus and Medius) are activated, stretched and strengthened. Core strengthening poses (Plank, Navasana and Brahmacharyasana) strengthen and activate the Stomach and Spleen meridians and organs, improving stability of the spine and the strength of the digestive fire. Weak digestion or irritable bowel conditions can negatively affect the strength of the abdominal muscles. Core strengthening poses also utilize the oblique and transverse abdominals (GB and BV) as well as the Pectoral muscles (PC).

ELEMENTS OF FOREARM AND HANDSTANDS Forearm stand and Handstand poses bring great joy into asana practice! The primary affects of hand and arm balancing postures include strengthening the shoulder girdle and rotator cuff, opening the Heart Chakra, building confidence, and evoking a child-like joy and playfulness in all ages of people. These poses activate the Heart, Small Intestine, Pericardium and Triple Heater meridians which are all ruled by the fire element. The Fire element means joy and excitement, inspiration, love and connection. In arm and hand balances, the shoulder girdle is made to bear the weight of the body which is normally born by the more stable hip joint. Stability of the shoulder girdle demands strength in the Serratus Anterior, Trapezius, Rhomboids, Pectoralis, Triceps, and the Rotator Cuff muscles. The Rotator Cuff muscles are small muscles around the scapula that control the precise alignment of the humerus in the shoulder joint during movements and weight bearing. Due to habitual poor posture and movement patterns, lots of computer work and driving,these small shoulder muscles are often imbalanced to begin with. Then, when asked to bear the weight of the body, they are prone to injury and pain. The Rotator muscles of the shoulder lie long the Small Intestine and Heart meridians. The Small Intestine meridian covers the back and top of the scapula (Infraspinatus, Supraspinatus, Teres Minor). The Heart meridian passes through the deepest and largest rotator cuff muscle,the Subscapularis. Injury and imbalance in the rotator cuff muscles is common and can be caused by repetitive strain (excessive computer use, painting the ceiling, playing tennis, golf, chaturanga and vinyasa yoga, forearm and handstand poses). But, rotator cuff injuries can also arise from deeper emotional patterns around the heart and lungs that can affect the alignment of the scapula on the ribcage. This is also called the Scapula-Thoracic joint. When demands (arm balancing poses) are placed on the misaligned shoulder girdle and rotator cuff — injury, irritation and pain can follow.

When practicing, don’t move too fast. Build shoulder strength and stability gradually. Practice arm and hand balances with the intention of opening the heart to joy and playfulness. Stretch and open the important arm meridians to maintain balance in the rotator cuff muscles (SI, HT, PC, TH, LU, LI). For chronic weakness or pain around the shoulders, look deeper and heal emotional vulnerability, heartbreak, loneliness, resentment, grief and disconnection from Self.

ELEMENTS OF INVERSIONS AND MEDITATION The simple inversion postures like headstand and shoulder stand and the seated meditation postures are the most important postures for Yoga. These postures are meant to directly affect consciousness. To practice these poses effectively, the breath and mind must be calm and subtle. These postures work by targeting the central nadis (Ida, Pin-gala, Sushumna) and spiritual vessels (CV, GV, PV, BV). Inversions turn the body and mind upside down. The blood circulation is altered and challenged. The ordinary perceptions of mundane life are challenged. Inversions, like meditation, invoke a fresh perception of reality. In the Hatha Yoga tradition, inversion postures reverse the positions of the sun in the solar plexus and the moon in the brain. This is said to prolong life and conserve the spiritual forces. Inversions help clear the mind and rejuvenate the body. In inversions and meditation postures, the energy is more easily brought into the midline of the body where the central channel (Sushumna) lies and where the main spiritual vessels lie (CV, GV and PV). In these poses, the subtle energy is moved away from the bodily processes (the 12 regular meridians and organs) and is used to develop new awareness and heightened consciousness of the Divine Self, allowing greater connection to the eternal wisdom and intelligence of the Heart (Internal) and the Universe (External). When practicing seated meditation, the mind should come towards stillness. The majority of Yoga postures help heal and unblock the regular meridians, organs and emotions. Practicing a wide variety of regular postures should lead to calm and balanced emotions. As the emotions are stabilized and balanced, the concentration improves. Then,the mind can come to a point of stillness. This is the purpose of the wide variety of Yoga postures and breathing exercises. The seated meditation postures, on the other hand, facilitate concentration and stilling of the mind and ultimately lead to real meditation and realization of the Self or Universal consciousness. During seated meditation,concentration can be developed using internal focal points.

Focusing in the center of the heart brings knowledge of the Self and the mind. Focusing between the Kidneys or lower abdomen empties the mind and connects the meditator to the source or cosmic void. The Conception Vessel (CV) is the spiritual meridian that runs up the front midline of the body. It is the “Sea of Yin” that governs all of the Yin energy and Yin meridians of the body. It is similar to the Ida or Left-side Moon Nadi of Yoga. Most of the Chakra focal points (Kshetrums) are located along this channel. Focusing along the Conception Vessel during meditation helps make the body more Yin, receptive and fluid. The Governing Vessel (GV) is the spiritual meridian that runs up the back midline of the body. It is the Sea of Yang that governs all of the Yang energy and Yang meridians. It is similar to the Pingala or Right-side Sun Nadi. It starts in the pelvic floor and runs over the crown of the head, and down to the top lip. It crosses through the Crown and Ajna Chakras. Focusing on the Governing Vessel points brings Yang energy, vitality and brightness, keeping the spine erect and alert. Balance must be achieved between the Conception (Front/Yin) and Governing (Back/Yang) both physically and energetically for meditation poses and inversions. The back and front, Yin and Yang, left and right must equal and unite in the center. The Womb (2nd chakra), located in the uterus or just behind the pubic bone, is the source of spiritual energy, the true source of the Self. The 3 main Nadis (Ida, Pingala and Susuhmna) as well as the 3 main Spiritual Vessels (CV, GV, PV) all begin in the womb and descend to the pelvic floor (CV1) or Root Chakra before ascending up the spine. The energetic or spiritual “womb” is found in both men and women at the Sacral Chakra. The Penetrating Vessel (PV) is the deepest Spiritual channel that lies directly between CV and GV. The PV runs from the womb, up the front of the spinal cord and into the face. A branch of it also runs from the womb down to the pelvic floor and down to the inner arches of the feet. The Penetrating Vessel is also called the Sea of Blood. Blood is the vehicle of Spirit or mind. The two important focal points that can be used to develop awareness of the PV are the womb itself (CV2-4) and GV16 at the base of the skull. GV16 is also the location of a lesser known chakra — the Lalana Chakra.

Many of the ultimate seated postures of Yoga (Mahabandha, Mulabhandasana, Sidhasana, Swastikasana) all stimulate the pelvic floor or Root (Muladhara) Chakra. The Kundalini or dormant Shakti (energy) lies just above the pelvic floor in the womb. When awakened, this energy is said to move through the central channel Sushumna and bring awakening of the higher centers. While the meditation postures do not affect the regular meridians as much as the other postures, they do affect the “Spiritual axis” of the energy body through the 4 related regular meridians. In Chinese Medicine, the 12 regular meridians are each included in one of three functional groups: the “Physical Axis”, the “Sexual/Emotional Axis” and the“Spiritual Axis”. The Heart, Small Intestine, Bladder and Kidney meridians form the Spiritual axis that most directly affects consciousness, spiritual practices and spiritual cultivation. The “Spiritual Axis” consists of the two foundational elements — Water and Fire. The heart is the spiritual fire and the kidney is the spiritual water or essence.

CONCLUSION I hope that you as the reader take away this information as an arsenal of lifegiving and healing tools. As we develop the patience and courage to let go, heal deeply, and see who

we are, we allow the opportunity to realize our purpose. If we realize our purpose, we can extend our freedom in healing to others to plant seeds empowering them to do the same – in the way resonating most to them. This is teaching people how to care for themselves and survive effectively – which is absolutely crucial in the current climate. If individuals have the right information, universal healing can happen.

Ignorance of the Self is the real cause of suffering. Knowledge is the only antidote to ignorance. Study and observe the Self. Bless

PRINCIPLES OF ASSYMETRY

PRACTICE SECTION

MUDRAS AND BANDHAS Mudra is a subtle state of mind or attitude in physical form, expressed through the shape and movement of the physical body. It is like an asana, but more subtle and precise. In fact, any asana can be a mudra if it is performed to its full mental and emotional expression. A mudra’s effect is said to penetrate all aspects of the body-mind — from gross to subtle.

Mudra = gesture performed with the body and mind.

THERE ARE 5 TYPES OF MUDRAS: 1. 2. 3. 4. 5.

HASTA MUDRAS: Hand Gestures SIRSA MUDRA: Head and Face Gestures BANDHA MUDRA: Locking Gestures ADHARA MUDRA: Perineal Gestures KAYA MUDRA: Postural Gestures

1. HAND GESTURES: HASTA MUDRA The hands are especially effective for mudra because they are highly sensitive instruments of perception and action, full of nerves and blood. Positioning of the fingers is said to generate various states of mind within the body. From a meridian perspective, the hands and fingers are the most potent portions of the 6 upper body channels. In the hands and fingers, the meridian energy runs closer to the surface and increases in either yin or yang. Heart (yin) & small intestine (yang) Pericardium (yin) & triple heater (yang) Lung (yin) & colon (yang) These 6 channels correspond to the metal and fire elements.

METAL: Grief and detachment, breath or prana FIRE: Goy and attachment, love and wisdom All hand Mudras stretch, connect or activate one or more meridians, emphasizing flow through those meridians. Many hand Mudras use the thumb. The thumb corresponds to the lung meridian. The lung receives vital force from the “heavens” or universal energy. By connecting the thumb to any other finger, more energy or vital force is brought into that finger and its corresponding meridian.

SOME HAND MUDRAS JYAN MUDRA: Thumb and index finger connect, palms face up. This mudra is said to concentrate the energy during meditation. The Lung and Large Intestine meridians are connected, increasing prana absorption, purification of body and mind and detachment. Traditional use: Gesture of knowing and knowledge. CHIN MUDRA: Same as Jyan Mudra except palms face downward. With palms down, the lung channel is slightly stretched and activated. Traditional use: Gesture of consciousness. SURYA MUDRA: Thumb stretches the ring finger down. The Lung and Triple Heater meridians connect to build prana and health. Defensive yang energy is relaxed to increase receptivity and connection to joy. The Fire element is activated. Traditional use: Builds fire and heat, increases metabolism. BUDDHI MUDRA: Thumb and little finger connect, other fingers are straight together. The Lung and Heart meridians connect to awaken wisdom, true self, peace and love. Traditional use: Mental clarity and connection to Self.

KALI MUDRA: The two index fingers point together with other fingers interlaced tight. The Large intestine meridians are used to break through into the new, release the old. Traditional use: Breaks through negative thought patterns. APAN MUDRA: Middle finger and ring finger meet with thumb. Index and little finger are held upright. The Pericardium and Triple heater meridians are stretched and activated, releasing defensive energy and increasing joy and connection. Fire element is activated. Tension around the chest and diaphragm is soothed. Traditional use: Improves digestion and metabolism, purifies and heals disease. YONI MUDRA: The thumbs and index fingers form the shape of the womb, other fingers unite inside. The Lung channels and Large intestine channels control flow of breath through nostrils. Here they are brought to balance. Prana and Purification are increased at the second chakra, the womb or source of self. Yin and Yang, Left and Right are united at the womb/source and brought to balance. Traditional use: Invokes the primal creative energy of the womb or source. BHAIRAVA MUDRA: Back of right hand rests on left palm in the lap. The left and right upper meridians are connected and balanced (LU, LI, PC, TH, HT, SI). The Yang channels on the back of the right hand connect to the yin channels of the left palm. Yang energy of consciousness is increased. Traditional use: Calms and introverts the mind, improves concentration. BHAIRAVI MUDRA: Back of Left hand rests on right palm. The left and right upper meridians are connected and balanced (LU, LI, PC, TH, HT, SI). The Yang channels on the back of the left hand connect to the yin channels of the right palm. Yin energy of manifestation is increased.

Traditional use: Calms and introverts the mind, improves concentration.

2. HEAD AND FACE GESTURES: SIRSA MUDRA Just like the hands, the head, face, eyes and mouth are richly innervated organs of perception and action. The facial, oral and eye muscles are used to communicate and express emotions and evoke states of mind in every day life. By disciplining the actions of the face, mouth and eyes, the Yogi can control her state of mind and emotional experience. In the meridian system, the head, scalp and face are used to treat the entire body and especially affect the brain and nervous system. All of the Yang meridians and many of the Yin internal branches flow into the face and head. The extraordinary channels (CV, GV, PV) also flow into the face and head.

TONGUE GESTURES The placement of the tongue is important in both Yogic and Daoist based meditations. In the Yoga system, the placement of the tongue is used to affect movement of prana and to still the mind by controlling mental chatter. In the meridian system, placing the tongue on the roof of the mouth (behind the upper teeth) is said to connect the Governing and Conceptions vessels which allows the two opposites (Yin and Yang) to flow continuously into one another. This practice, called the Micro Cosmic Orbit (see meditation), is said to build and restore the reserve of life force, sexual and spiritual energy.

TONGUE MERIDIAN ASSOCIATIONS HEART MERIDIAN: passes through the throat. The heart governs speech and movement of the tongue. The tip of the tongue reflects the health of the heart. SPLEEN MERIDIAN: connects to root of tongue and governs taste.

KIDNEY MERIDIAN: The kidney meridian reaches up through the lung and into the root of the tongue. CONCEPTION VESSEL: CV23 is at the hyoid bone where the tongue is rooted physically. The conception vessel encircles the mouth. GOVERNING VESSEL: The GV ends at the upper palate where the tongue tip rests. NABHO MUDRA: Nabho mudra is an easy form of Kechari Mudra where the tongue is placed on the upper palate behind the teeth. If you relax the jaw and the tongue muscle, the tongue should spread out slightly and make contact with a larger area of the palate. When this is performed properly, the nervous system is relaxed and saliva begins to flow. The acu-point GV27 is located in the upper gum-line, just above the front teeth. Nabho Mudra connects the circuit of yin and yang by connecting the CV and GV. KECHARI MUDRA: The tongue is stretched to the back of the palate and gradually reaches into the nasal cavity. This is said to eliminate hunger and thirst, reverse aging and bring a state of Union in the mind. Stretching the root of the tongue stimulates the Kidney and Spleen channels and the Conception Vessel. The Kidney and Spleen are both important in keeping the body young. The kidney rules the aging process. The Conception Vessel is important in awakening receptive states of consciousness.

YONI MUDRA or SHANMUKTI MUDRA: Yoni or Shanmukti mudra involves blocking the 6 gates or senses by covering the 2 eyes, 2 ears, nose and mouth. This mudra can be performed with or without breath retention. The Yoni is the womb. By blocking external stimuli, the yogi is able to withdraw into the inner world as a fetus in the womb.

The senses are each related to a specific organ system (eyes:liver, ears:kidneys, nose:lung, mouth:spleen and heart). The end points of many Yang meridians are stimulated in Shanmukti mudra, bringing energy upward into the brain and head. At the same time, the yang sensory stimulation is minimized, increasing the Yin Energy of Manifestation. Try this mudra and you will go very deep within

yourself while still remaining fully conscious — a perfect balance of Yin and Yang. This Mudra performed regularly can dramatically improve psychic abilities, imagination, intuition and creativity. NASIKAGRA DRISHTI: In this mudra, the eyes are turned inward and downward towards the nose tip. This should be done subtly with NO STRAIN. Look inward as if the nose were very long. This creates a very near focal range while the background is blurred out. It can be used in mediation or in forward folds and inversions. Gazing at the nose tip helps to discipline the mind and draw the senses inward. Acu¬point GV25 is located at the nose tip. GV26 is just below in the philtrum. The Governing Vessel begins at the womb, descends to the perineum and merges at the coccyx — GV1. Meditating on the nose tip connects the Muladhara or Root Chakra and the Ajna or Command Chakra. In the Yogic journey, the spiritual force is awakened in the Root Chakra and brought to consciousness in the Command Chakra.

3. LOCKING GESTURES: BHANDA MUDRAS Banda is one form of mudra that is used to “bind” or “lock” energy in a specific area of the body. Physically, the bandhas lift, support and massage the internal organs. Energetically, they direct the movement of prana/qi in the body for the purpose of spiritual cultivation. The locking bandhas work primarily with the spiritual or extraordinary channels (GV, CV, PV and BV).

ROOT LOCK — Mulabandha — Governing Vessel And Belt Vessel Contraction and lifting of the center of the pelvic floor or perineum. The perineum is located between the anus and genitals. For women, it may be helpful to visualize contraction or lifting of the cervix and vagina. Mulabandha might start as a strong muscular contraction of the entire pelvic floor and even the buttocks, but ultimately it should become more specific and subtle as the perineal muscles are isolated. This lock prevents energy from flowing downward and forces energy upward making the body feel light, the mood elevated and the mind sharp. It prevents prolapse of the organs and distention of the lower abdomen. Mulabhanda has an effect on the GV, CV and PV. GV: The Governing vessel passes through the point CV1 and then travels posteriorly to the coccyx. Contracting mulabandha activates the GV and allows Yang energy to run up the back of spine and into the brain. CV: The Conception Vessel is located between the genitals and the anus — the exact location of the perineum and the root lock. Contracting mulabandha activates the CV and allows energy to rise up the front of the abdomen and into the face. PV: The Penetrating Vessel passes from the uterus to the perineum (CV1) and then up the front of the spine and abdomen. Contracting mulabandha activates the PV and allows energy to rise up the front of the spine to the throat.

BV: The Belt Vessel does not enter the pelvic floor, however, it may be very important in the upward movement of Mula Bandha. The Belt vessel is related to the deepest transverse abdominal muscles which have a strong connection to the pelvic floor. It lifts the organs and energy upward with the help of the pelvic floor. The Belt vessel is said to support the organs, prevent prolapse and protect the lower back. Depression, laziness and weak Spleen energy are associated with deterioration of the belt vessel.

UPWARD LOCK — Uddiyana Bandha — Belt Vessel And Pv This lock propels the energy upward, assisting the action of the Root Lock. There are 2 forms of Uddiyana Bandha or Upward Lock: 1. TRUE UDDIYANA BANDHA WITH EXHALE: In the full expression, the Upward Lock is performed by exhaling fully and then expanding the chest and ribs to create a vacuum. This vacuum action draws the lower belly inward and upward. The abdominal muscles and diaphragm are completely relaxed and the accessory breathing muscles of the upper chest (intercostals, Serratus Anterior and Posterior, Scalenes, Pectoralis minor, lower trapezius and SCM) are engaged to lift the chest up and draw the abdomen and organs upward. PENETRATING VESSEL (PV): The penetrating vessel runs up the front of the spine through the core of the body. It is one of the Spiritual channels and is also called the Thrusting Vessel or the Sea of Blood. It may be most closely related to the upward rush of energy that occurs with Uddiyana Bandha. A condition associated with the PV is described as surges of energy rushing upward from the uterus or pelvic floor. This is an uncontrolled rising of energy that causes emotional and mental imbalance — it can happens spontaneously when there is an imbalance in yin and yang. By using the Upward lock with the Chin lock, upward energy is regulated and does not create emotional imbalance mental disturbance. 2. SUPPORTIVE UDDIYANA BANDHA: The name “Uddiyana Bandha” is sometimes used to refer to the upward movement of energy that helps to lengthen and stabilize the torso and lumbar spine. Functionally, this version of Upward lock may be more closely related to the Root Lock and the contraction of the pelvic floor, transverse and oblique abdominals. Unlike the true Upward Lock, the abdomen is contracted and tight, not relaxed. This contraction can be done during asana, especially standing and backward

bending poses that require stability and length. The lower abdomen and navel should be contracted and pulled tightly inward and upward, maintaining a stillness even as the diaphragm muscle drops for inhalation. As the diaphragm drops, the breath is encouraged to move into the side ribs, back and uppermost abdomen. THE BELT VESSEL (BV), corresponds closely with the Supportive Upward Lock. The BV runs horizontally and circles the waist. It helps to push energy upward, prevents the body from feeling heavy, and prevents the organs from prolapsing or falling downward. Physically, the BV is related to the Oblique and transverse abdominal muscles that work in coordination with the pelvic floor.

CHIN LOCK — Jalandhara Bandha This lock is performed during breath retention. The Chin Lock regulates the amount and quality of energy that enters the head and brain. If too much energy and blood is forced into the head with Root and Upward Locks, it can create mental or emotional disturbance. The Chin Lock is created by lifting the chest, sternum and upper ribs while forcing the upper cheat and tops of the lungs to expand. The shoulders must be rolled down and back to allow full opening and support of the upper chest and lungs. The back of the neck lengthens and the chin drops into acu-point CV-22 (the notch formed above the sternal manubrium). LU-1, the Mu point of the Lungs, is made full as the shoulder blades are rolled down and back. The point GV19 (back of crown) reaches upward. The chin lock is used in Inhale Retention (Antar Kumbhaka) and some asana(bridge pose, shoulder-stand). LU-1: Point of the Lung Organ CV-22: Windows to the Sky point, Opens throat, voice and fifth chakra GV19: Stimulates Brain, concentration, calmness

MAHA MUDRA — The Great Gesture Maha Mudra is a gesture that utilizes all 3 Bandhas simultaneously as well as Nabho mudra (tongue lock) and Shambavi Mudra (upward gaze). This mudra activates and purifies all of the nadis, organs, and chakras. It tones the organs and improves digestion and overall health. It calms the mind and develops the inner senses and awareness. It affects many of the regular organ channels as well as the spiritual channels.

4. PERINEAL GESTURES — ADHARA MUDRAS HORSE GESTURE — ASHWINI MUDRA: a contraction of the anal sphincter and the posterior pelvic floor that helps raise yang energy up the spine. Its primary effect is on the GOVERNING VESSEL, sending Yang energy upwards. It relieves fatigue, heals prolapse and hemorrhoids by lifting and supporting the pelvic organs, and improves constipation that is related to the rectum and sigmoid colon. This technique is easy for beginners to master. THUNDERBOLT GESTURE — VAJROLI/SAHAJOLI MUDRA: The Vajra Nadi governs the Urinary system. It is sometimes called Sahajoli in females. This mudra is a contraction of the Urinary and genital (clitoris and penis) muscles of the front triangle of the pelvic floor. It is similar to Kegel exercises that can be used to strengthen vaginal and urinary control after child-birth. It is used in Meditation and can be useful in backward bending postures (Camel, Wheel, Scorpion) to help open the front body.

It can be used to help release the inner thigh muscles in postures like Side Straddle or Spread Foot Forward fold. Thunderbolt Gesture can also be used during sexual intercourse to slow or prevent the climactic release of orgasm and thus prevent the sexual energy from dissipating. CV2: A point located on the superior border of the pubic symphysis. This is a helpful place to focus when performing Vajroli mudra. It is

also used to increase sexual energy.

5. POSTURAL GESTURES — KAYA MUDRA

YOGA MUDRA — BOUND LOTUS: This gesture can be used to seal the prana inside at the end of practice and before savasana. Lotus posture or cross-leg posture is taken. Then, either hold elbows behind back or cross elbows and reach for thighs or feet as you fold forward. Ideally, the forehead rests on the floor, eyes closed. Focus should be in the 6th (Ajna) chakra. NOOSE GESTURE — PASHINEE MUDRA (KARNA PIDASANA): This postural mudra brings balance and tranquility to the nervous system and induces pratyahara or sense withdrawal. It stretches the Bladder Meridian and the entire Governing Vessel, the spine and back muscles and helps down-

regulate the sympathetic nervous system. Combined with deep breathing, it massages and flushes the kidneys.

DRISHTI The small muscles of the eyes are precisely coordinated with the intricate postural muscles of the head and spine — the subocciptal muscles, multifidi, rotatores, and erector spinae. These muscles work together to position and fix the gaze on small orclose-up objects (ex. text in a book or screen). Controlling and mastering the movement of the eyes helps discipline the senses and the mind, diminishes desire for outward stimulation. Eye movement is a powerful way to initiate spinal movementsand postures.

Drishti = Controlled gaze or eyes movements The Bladder, Gall Bladder, and Stomach channels (the 3 Yang meridians of the leg) all begin around the eyes — BL1 (tear duct), GB1 (canthus), ST1 (below eyeball). Movement of the eyes will affect and be affected by these channels. Drishti or the steadiness of the Gaze of the eyes is related to the Liver and the Heart energies. The Liver energy brings a piercing and searching quality to the gaze. It controls the eyes, eye movement and vision. The Heart energy reaches up and outward through the eyes — the “Windows of the Soul” — and allows stillness and softening of the gaze. The Hun (Ethereal Soul or Ego) dwells in the Liver and the Shen (Self) dwells in the Heart. The Shen and Hun are the two most important aspects of the mind/spirit for Yoga practice. The Hun is the ego/action and the Shen is the true self/stillness. With Drishti, the Shen is used to control the Hun. UPWARD GAZE — URDHVA DRISHTI: This gaze stimulates the Bladder channel, the Yang energy, sympathetic nervous system and the entire back spinal chain. It helps toinitiate backward bending poses. THIRD EYE — SHAMBHAVI MUDRA: An upward and inward gaze. It can slightlyextend the spine and neck and directs upward energy into the front brain and Ajna Chakra. The eyes can be slightly

closed here. ex: Matsyasana, meditation. THUMBS — ANGUSTA MA DYAI DRISHTI: Extends the back of the neck and spine,increases Yang energy. Ex: Urdhva Hastasana and Warrior 1. DOWNWARD GAZE: This gaze brings relaxation of the back body, increases yin energy, parasympathetic response. It can be used in meditation with eyelids almostclosed. It helps to initiate spinal rounding postures. NAVEL — NABI DRISHTI: This gaze helps open and relax the entire back body, draw the senses inward. Ex: Downward Facing Dog and Forward folds. TIP OF NOSE — NASIKAGRA DRISHTI: This should be done subtly with NO STRAIN. Soften the gaze and look inward as if the nose were very long. This creates a very near focal range while the rest is blurred out. It can be used in seated meditation, or any posture. It activates the GV through GV25 and connection to the pelvic floor (GV1). SIDEWAYS — PARSVA DRISHTI: Turning the gaze to the side helps to initiate a twisting movement of the head, neck and entire torso/spine. TIP OF FINGERS — HASTAGRAI DRISHTI: Used in poses like Warrior 2 to help extend the energy of the pose outward in a line.

PRANAYAMA Prana is the vital force that is derived from the external environment — food, air, sunlight, etc. Prana and Qi are similar concepts that try to express a subtle energy that flows through a living body. Pranayama means the control or restraint (yama) of the movements of prana in the body. Pranayama can also mean the expansion or cultivation (ayama) of prana or vital force in the body. Pranayama is a system of breathing practices that develop conscious control of the length and timing of the inhale and exhale and the pauses between. It allows the practitioner to change the patterns of energy movement, emotions, states of consciousness. Pranayama brings balance, health and energy to the body and mind by linking the conscious and unconscious aspects of the mind through the breath.

Pranayama = cultivation and control of the vital force through breath control

TIPS FOR PRANAYAMA PRACTICE Posture is an essential part of breathing. Keep spine erect and perpendicular to the floor — from the base of the spine to the neck. Sit on the floor or in a chair in meditation pose. Practice with eyes closed whenever possible. Empty the bladder and bowels before starting pranayama. Practice with an empty stomach. Practice in the early morning if possible. The location must be clean, quiet and calm. Never strain the breath. This activates the sympathetic nervous system and disturbs the mind. That is the opposite of what you are trying to achieve.

NEVER FRIGHTEN THE ANIMAL “Just as the lion, elephant and tiger are brought under control slowly and steadily, similarly the prana should be controlled, otherwise it becomes destructive to the practitioner.” —Yoga Chudamani Upanishad (v118) The breathing practices should never be forced because it creates a stress response. The body can only survive for a few minutes without breath, so breath is its first priority. When in danger of suffocation, the sympathetic nervous system (“fight-flight”) or the animal survival instinct is activated. With Pranayama, one must create a relationship of trust between the conscious mind and the animal/subconscious mind. Pranayama, control of the breath, is like taming a cobra or a tiger. In Chinese 5 Spirits theory, the Corporeal Soul (Po) lives in the Lung and is responsible for death and the preservation of life. It is the survival instinct and the breath. Unlike the other aspects of the Self (according to Chinese Five Elements theory), the Corporeal Soul dies when the body dies — it leaves with the final exhale. If the breath is endangered or strained, the Corporeal soul takes over and higher states of consciousness are not possible.

PRANAYAMA TECHNIQUES ANATOMICAL BREATHING VISUALIZATION Understanding the anatomy of breathing can happen a profound affect on the success of your pranayama practice. This is the foundation of all breathing practices. It is surprising how often the breath is compromised through a simple misunderstanding of anatomy. INHALATION: As you inhale, see the air move down through nostrils into lungs. The abdomen and chest slightly expand. EXHALATION: As you exhale, see the air move up out of the lungs and out through the nostrils. The abdomen and chest deflate.

FULL YOGIC BREATHING This technique moves air into all parts of lungs, stretches and opens the ribcage and chest, energizes and calms the mind. This is a great exercise for beginners. It can be done sitting up or lying down. It can be done in stages as follows: 1. Place hands on abdomen and feel the abdomen expand with the inhale. Feel the abdomen deflate with exhale. 2. Place hands on the side ribs, breathe into the side ribs and feel the side ribs expand and spread apart with the inhale. Exhale and feel the ribs compress and move back together. 3. Place hands on the back ribs. Breathe into the lower back and kidneys, and feel the lower back expand with the inhale. Exhale and feel the ribs and lower back compress, squeezing out the air. 4. Place hands just below the collar bones. Breathe into the top of

the lungs under the collar bones. Feel the top chest rise as you inhale. Exhale and allow the upper chest to sink. 5. Now, wrap your arms around you like you are hugging yourself. Breathe into space between your shoulder blades and behind your heart. Inhale and feel these ribs expand in the back. Exhale and feel the ribs and shoulder blades move back together. 6. Combine all together. Slowly inhale into the abdomen, the side ribs, the back ribs, the upper chest and shoulder blades. Feel the lungs completely full. Exhale slowly, compressing the abdomen, lower back, and all parts of the ribs.

BREATH RETENTION PRACTICES ANTAR KUMBHAKA: This is the cessation of the breath cycle after inhalation. A deep full inhale should for a comfortable period of time without creating any strain or fear. During the retention the bandhas can be utilized to expand the prana evenly throughout the torso and into the upper chest. This builds Kidney energy. BAHYA KUMBAKA: This is the cessation of the breath cycle after exhalation. Exhale should be complete, utilizing the abdominal and accessory muscles to complete the exhalation. Uddiyana Bandha and Jalandhara Bandha can be utilized to stretch the Diaphragm and Lung tissue and draw prana upward. During Bahya Kumbhaka, the mind experiences great quiet and stillness. It should be held for a shirt time without creating any strain of fear. This helps to heal the Lung energy.

EQUAL OR SQUARE BREATHING — SAMAVRITTI PRANAYAMA TECHNIQUES: The 4 parts of the breath (inhale, inhale retention, exhale, exhale retention) are made to be equal in length. When counting the breath, you can use numbers “1,2,3..” or mantra “Om, Om, Om, Om…” to silently keep track of the time and rhythm. Start with a count of 4. Inhale 4, hold 4, exhale 4, hold out 4. Gradually over weeks and months, without strain, increase to a count of 10. Utilize the Bandhas during retention if possible. BENEFITS: Brings mastery of pranayama, calms and strengthens the mind.

CONQUEROR BREATH — UJJAYI PRANAYAMA TECHNIQUES: Ujjayi breath sounds like the ocean. The sound is created

by constricting the back of the throat, creating turbulence in the breath. There is no nasal sound or nasal turbulence, only throat sound. To practice, constrict the back of the throat during inhale and exhale and try to achieve an equal sound on inhale and exhale. Imagine you are making the “HA” sound with the lips closed. BENEFITS: Calms and focuses the mind. Creates heat and strength in the body. Use this techniques during vinyasa, standing poses or other exercises that require strength and focus.

SKULL SHINING BREATH — KAPALABHATTI PRANAYAMA: TECHNIQUES: Inhale passively and exhale forcefully by contracting the abdomen and navel. Continue pumping the exhale and inhaling passively. Gradually slow the breath rate and make the exhale more prominent and forceful. After the last exhale, inhale deeply and retain the inhale (with Root and Chin lock) for as long as is comfortable. Exhale slowly. Repeat inhale retention once more or practice Maha Bandha with exhale retention. Keep the nostrils flared wide. Beginners can skip the breath retention or do retention without band has/locks. This is similar to Bellows breath except that the inhale is passive. You will hear the sound of the exhale only. Focus on the contraction of the naval during exhalation, or focus on 3rd Chakra. BENEFITS: The name refers to the mental clarity experienced through practice of this technique. This technique removes phlegm from the head both physically and energetically — making the breath easy and the mind clear. The exhale capacity is improved leading to greater total ventilation of the lungs. The lungs are toned and strengthened.

BELLOWS BREATHING — BHASTRIKA PRANAYAMA TECHNIQUES: Sit in a stable position like Lotus or Hero seat. Make sure the nostrils are clear. Have tissues nearby if needed. Take a deep diaphragmatic breath in through nostrils, then exhale forcefully through nostrils using the abdominal muscle. Inhale again at the same rate and force. Continue like this for 30 seconds. After the last exhale, inhale deeply and retain the inhale (with Root and Chin lock) for as long as is comfortable. Exhale slowly. Repeat inhale retention once more or practice Maha Bandha with exhale retention.

Keep the nostrils flared wide. Beginners can skip the breath retention or do retention without bandhas. This breath is similar to Skull Shining Breath but the inhale is forceful. It sounds like a sniffing dog. You should hear nasal turbulence. The inhale and exhale are equally vigorous. The sound and length of the inhale and exhale are the same. There is no pause between inhale and exhale. Start at about the normal breath rate and gradually, over weeks of practice, increase rate to 2 breaths per second. If you begin to feel short of breath or dizzy then return to normal breathing immediately. Keep the rate slower to prevent shortness of breath. Observe the opposition of the DIAPHRAGM and the ABDOMINAL MUSCLES. As one contracts, the other relaxes. Keep the body completely steady and make sure the shoulders are relaxed. Only the abdomen moves. BENEFITS: Just as a bellows helps increase the fire, this breath builds fire and heat in the body. Helps purify the blood and organs.

ALTERNATE SKULL SHINING — ALTERNATE KAPALABHATTI TECHNIQUES: Rest the left hand in the lap and raise the right hand to the face in Vishnu mudra. (As in Nadi Shodana Pranayama). Block the right nostril and inhale through the left. Now exhale forcefully through the right nostril. Inhale passively through the right nostril. Immediately exhale forcefully through the left nostril. Follow the same finger positions as in Nadi Shodana Pranayama. That is one round. Continue breathing with alternating kapalabhati technique. Start slow and gradually increase speed. Never strain the breath. Complete through the left nostril. Then, inhale deeply through both nostrils and retain the inhale (with Root and Chin lock) for as long as is comfortable. Exhale through the right nostril only (Positive breathing).

BENEFITS: Builds heat. Clears and balances nostrils and opposing energy.

NADI CLEANSING OR ALTERNATE NOSTRIL BREATHING — NADI SHODANA PRANAYAMA This is the most important Pranayama and should be practiced daily for 3-20 minutes. Once you commit to practicing daily, never stop!! TECHNIQUE: Rest the left hand in the lap in Jnana Mudra. Place the right hand in Vishnu Mudra (Index and Middle finger bent down.) You will use the right thumb to block the right nostril and the right ring finger to block the left nostril. First inhale deeply and exhale through both nostrils. Before inhaling again, block the right nostril, then inhale through the LEFT nostril only. Block both nostrils and hold for a set time or count. You may utilize the Bandhas during retention. Exhale through the RIGHT nostril only. Inhale through the RIGHT nostril only. Block both nostrils and hold for the same time or count. You may utilize the Bandhas during retention. Exhale through the LEFT nostril only. This is ONE round of Nadi Shodana. Do at least 10 rounds. TIPS: Close your eyes during practice and focus behind the forehead. Start with an equal count of 4 for the inhale, retention and exhale (as in Samavritti Pranayama). Then, gradually over weeks and months, work towards lengthening the retentions and the exhale. The final count should be 4:12:8 (inhale:retention:exhale). ADVANCED: You may chose to retain the EXHALE for a set count while performing Maha Bhanda.

BENEFITS: Balances the left and right hemispheres of the brain. Balances the Yin and Yang energies. Balances Ida and Pingala Nadis. Balances the Swara. Clears, strengthens and balances the Lung and Large intestine energies. Clears the nostrils. Promotes clear thinking, calm emotions, and focus.

SWARA Swara is the flow of the breath through the nostrils. The breath naturally oscillates between the left and right nostrils depending on time of day and activities. Sometimes, the breath stays dominant in one nostril for long periods of time. This indicates imbalance in the nervous system. It is also an imbalance between Yin and Yang energy and between the Ida and Pingala Nadis. Notice if the breath is easier or fuller through one nostril. The stronger exhale indicates the dominant nostril at that time. Observe the swara throughout the day and notice how it changes. (Early morning, after eating, when you are tired, when you are active and alert, at night, etc) When the left nostril is dominant, this indicates more energy in the Ida or Moon channel. This is Yin or parasympathetic dominance. The body is in a more restful state. This is ideal for pranayama and meditation. Prolonged left dominance can mean too much mental activity and worry among other things. When the right nostril is dominant, this indicates more energy in the Pingala or Sun channel. This is Yang or sympathetic dominance. The body is alert and active. This is an ideal state for physical activity. Prolonged right dominance can mean too much anger or aggression among other things.

BALANCING PRANAYAMA — PADADHIRASANA PRANAYAMA This technique is designed to balance the swara. Traditionally, the arms are crossed on the chest and both hands are folded deep in the armpits with the thumbs out and pointing upward. When both hands are used, the swara is balanced. To open the right nostril, place the right hand in the left armpit. To open the left nostril, place the left hand in the right armpit. Pressure or sensation in the armpit stimulates acu-point HT-1 (Ji Quan or Supreme Spring). This is also the location of the subscapularis muscle. Alternatively, you can press directly into this point with fingertips or thumb and affect the flow of breath and Qi.

INTERRUPTED BREATHING — VILOMA PRANAYAMA “Viloma” means against the natural flow. In this technique, the breath is paused at regular intervals. There are 2 kinds of Viloma pranayama. 1. INTERRUPTED INHALATION: Inhale for 1-2 seconds and pause. Pause the breath for two seconds and then restart inhalation. Pause inhalation again after 2 to seconds. Inhale again. Repeat this process until the lungs are full. Exhale slowly and completely. Continue for 3-10 minutes. 2. INTERRUPTED EXHALATION: The paused exhalation is the exact opposite of the inhalation process. In this case, you inhale deeply and normally without interruption, but exhale with regular pauses until the lungs are completely empty. Continue for 3-10 minutes. BENEFITS: Develops control over the breath and makes the breath subtle. Quiets the mind. This is a good preparation for more advanced pranayama and retentions.

PURIFIER PRANAYAMA: TECHNIQUES: Rest the left hand in the lap in Jnana Mudra. Place the right hand in Vishnu Mudra (Index and Middle finger bent down.) Inhale deeply through both nostrils. Block both nostrils using the right hand and hold the breath for 10-30 seconds or whatever is comfortable. Engage the root lock and chin lock. Now, exhale through the left nostril only. This is one round. Do 3-10 rounds. BENEFITS: Calms the mind. Increases Yin energy.

POSITIVE BREATHING: TECHNIQUES: Rest the left hand in the lap in Jnana Mudra. Place the Right hand in Vishnu Mudra (Index and Middle finger bent down.) To prepare, inhale once through both nostrils and exhale fully. Now, inhale to a count of 4 through both nostrils. Hold the breath in for a count of 12 and engage the root lock and chin lock. Exhale for a count of 8 through the right nostril only. This is one round. Do 3 to 10 rounds. BENEFITS: This increases heat and yang energy in the body and mind. Develops a positive energetic attitude. Improves digestion.

BEE BREATHING — BRAHMARI: TECHNIQUE: Sit upright in a comfortable position. Block the ears with the index fingers by pushing the tragus (ear tab) over the ear hole. Now inhale deeply through the nostrils and make a humming sound until the breath runs out. The humming sound should be at a specific higher pitch that vibrates the pituitary or central brain. Close your eyes and focus in the center of the brain just above the roof of the mouth. Feel a vibration there as you hum. Adjust the pitch of the hum until you feel the vibration. When you finish humming, keep the ears blocked and listen to the internal sound as you breathe normally for a few breaths. Repeat 3 to 10 times. BENEFITS: Stimulates the pituitary and pineal glands. Improves healing throughout the body. Clears all meridians and nadis. Improves concentration and focus.

SOUND BREATHING This exercise is like a controlled scream. Making long loud sounds helps to release deep rooted emotions and toxic patterns in the body. People do it instinctively to release overwhelming emotions. This exercise is like a controlled scream. TECHNIQUES: Make the sounds with great care and energy. First, focus on the shape of the mouth and throat. Relax everything else and use your whole body and mind to create the sound. Try to become one with the sound. Make it as loud, smooth and long as possible. Allow it to rise up from the lower abdomen. Repeat each sound 1-3 times. BENEFITS: Balances energies in the body. Open the throat. Removes obstructions. Develops Lung capacity and Lung energy. Clears negative emotions and energies in corresponding areas and organs.

MAKE IT LOUD AND LONG

ANATOMY OF BREATHING The Lung organs are a spongey elastic tissue full of small tubes and sacs that can expand to fill with air — allowing an exchange of gases between the air and the blood.

The Lungs are EMPTY BY NATURE. During inhalation, the thoracic cavity expands, the lungs are stretched out and air rushes in to fill the void. The exhalation happens naturally as the chest relaxes and the lung is allowed to return to its normal size. Just like skin and connective tissue, the lungs can lose elasticity with age, smoking, and disease — making it harder to inhale and exhale. The thoracic cavity can expand in all directions: the sternum lifts, the ribs spread apart, the spine extends slightly, the diaphragm muscle contracts as it pulls the lungs down, the neck muscles contract to pull the upper ribs and top of the lungs upward. DYSFUNCTIONAL or PARADOXICAL BREATHING is a malfunction of the diaphragm and nervous system. It is common and can lead to anxiety, emotional problems, neck and shoulder pain, constipation and digestive disorders, sighing, yawning, burping, fatigue, and even irritability. It is more common in women. In dysfunctional breathing, the DIAPHRAGM is not used properly. Often there is constant tension in the diaphragm muscle. In Chinese medical terms, this can be related to Liver Qi Stagnation, also known as “Diaphragmatic constriction”. This pattern is related to emotional stagnation or excess emotions.

CHINESE MERIDIAN THEORY AND THE BREATH Inhale = grasping and fear Exhale = surrender and release

KIDNEYS CONTROL THE INHALE The “Kidneys” are said to draw Qi or Prana down during inhalation. With every inhale there is a “grasping” of energy by the kidneys. There is also a subtle increase in the fear emotion as the energy is brought into the kidney. (Think of how fear affects the breath — the air is suddenly sucked in and held.) The inhale is ruled by the kidneys and the kidneys are ruled by the water element and the fear emotion. The Adrenal glands rest on the top of each kidney and are also part of the Chinese Medicine concept of “Kidney”. Adrenal hormones are secreted with fear, shock and other stressors. These hormones can increase bronchodilation and allow deeper inhalation. If the emotional instigator stays activated, the breath is affected. The exhale may become more difficult after release of adrenal hormones. The chest and lungs may stay slightly expanded and total ventilation could decrease.

It is instinct to hold one’s breath IN when one is afraid.

LUNGS CONTROL EXHALE The lungs are said to be the “Priest” because they bring “Heaven” into Earth or breath into the body. They receive the universal spirit into the personal. During exhale, the lungs surrender the air or personal Qi back to the universal. Every exhale should be a relaxation of the diaphragm muscle that signals and initiates general relaxation of other muscles, decreased heart rate, decreased blood pressure and calming of the mind. Emotionally, every exhale is a chance to practice a mini death, a letting go, a subtle detachment. The

lungs are ruled by the Metal Element and the emotions grief, sadness, letting go, and detachment.

Every Exhale is a chance to practice a mini death, letting go, detachment. Once the fear is gone, one is able to exhale and relax.

CONCENTRATION AND MEDITATION CONCENTRATION — DHARANA Concentration means fixing the mind on one object. Concentration requires strong will power and intention to direct the mind. In concentration, there is still awareness of the act of fixing the mind. Concentration building practices are designed to prepare for real meditation.

MEDITATION — DHYANA Dhyana or meditation is simply a sustained state of concentration. The root of the word is Dhi, which originally was associated with knowledge, wisdom and imagination. Dhyana is contemplating or reflecting on whatever is the object of focus (Dharana). The object of contemplation can be anything that one chooses (God, physical body, stars, etc.) Dhyana is contemplation with complete and thorough understanding of the object in all its aspects. Dhyana is uninterrupted train of thought or flow of awareness.

UNION — SAMADHI This is the final or 8th stage of Yoga — when the object of focus and meditation merges with the meditative mind without thoughts or concepts. In this state of mind, the mind becomes identified with the object of meditation.

Dharana, Dhyana, and Samadhi are tools that can be used to achieve Self-Realization.

ASANAS FOR MEDITATION The spine must be upright in relation to gravity/earth during meditation. The position should be comfortable so that you can begin to direct the mind. Realistically, some form of pain will arise during meditation. It could be physical or emotional. You can use the pain as a focal point. The following poses are excellent for meditation practice: THRONE POSE: Sit in a chair with both feet flat on the ground hip distance apart, hands on the thighs, and spine upright. SUKHASANA — EASY POSE: Simple cross legged position. This pose is difficult to maintain for long periods. Elevating the sitbones higher than knees is helpful. Use a cushion. VIRASANA — HERO SEAT: This pose is easy for the spine, but long holds can be straining to the knees and ankles. Use a thick cushion between the calves and thighs, or small angled bench to ease pressure in long holds. SIDDHASANA – ACCOMPLISHED POSE: The best for pranayama, meditation, and Self- realization. Draw one heel inwards and close to the perineum. Draw the other heel inwards and over the genitals, stacking the ankles on top of one another and placing the toes between calf and thigh. PADMASANA – LOTUS POSE: the most stable of the meditation asanas. Place the feet on the upper thigh of the opposite leg with the knees close to or touching the floor. The legs are essentially locked into place and the spine is easily held upright. Holding for long periods can cause knee strain and nerve compression. Take breaks and stretch your knees.

CONCENTRATION OR DHARANA TECHNIQUES Practice concentration daily for at least 10 minutes. Use a timer in the beginning soyou don’t have to think about how much time has passed. COUNTING EXHALES Sit in any meditation posture and breathe normally. Count the exhales silently in your mind: “1, 2, 3….”. When you get to “10”, start over “1, 2, 3…”. Only pay attention to the exhales, not the inhales. Only count the exhales, not the inhales. If you lose count and focus, just start over at 1. QUALITY OF AIR ENTERING AND EXITING NOSTRILS Sit in any meditation posture and breathe normally. Now, as you naturally inhale, feel the air entering through the nostrils. Sense the coolness of the air as it enters. Notice the fragrance of the air as it enters. As you exhale, feel the warmth of the air passing through the nostrils. Notice that the exhale has no fragrance. Focus only on the nostrils and breath normally. If the mind wanders, bring it back to the sensations at the nostrils. Do not alter the breath, just watch it. IMAGINATION Sit in any meditation posture and close your eyes. Focus behind the forehead. The space behind the forehead is like a movie screen where the mind can project images. See a beautiful scene, a flower, a mountain top, a divine being, or anything pleasant and compelling. See as much detail as possible. Fix your mind on this image and hold it in your mind steadily and with great care.

Begin to see the movements of the object as it becomes more and more real in your mind’s eye. NATURE TRATAKA: MOON, OCEAN, FIRE, CRYSTAL Chose an object that has natural qualities that you are attracted to. Sit in any meditation posture with eyes open and relaxed. Relax the whole face and mind and gaze at the object for 2-3 minutes without blinking or moving the eyes. Then close your eyes and try to see the same object for a few seconds. Then begin again.

MICROCOSMIC ORBIT Sit in any meditation posture and breathe normally. Focus in the lower abdomen (Sacral Chakra) for a few minutes until you feel energy or sensation building there. Engage the pelvic floor or root lock. (CV1) Place your tongue on the roof of the mouth (Nabho Mudra). Now, focus sequentially on each of the points, moving up the back and down the front. CV1(perineum), GV1 (tailbone), GV4 (between Kidneys), GV11 (behind heart), GV16 (base of skull), GV20 (crown), Yin Tang (between eyebrows), CV22 (throat), CV17 (front of heart), CV12 (Solar Plexus), CV4 (below navel)…. Begin again. In any focal point meditation, you can breathe normally, but visualize the breath moving in and out of each point. Develop sensitivity to that area of the body. Feel the temperature of the air, movements of the air, clothing, internal movements and heat, anything that you can sense naturally occurring at that point. Do at least 3-9 complete circuits, ending in the pelvic floor. Once you learn all of the points, you can begin to do the circuit with one breath. As you inhale, see the energy move up the back, neck, over the top of the head and down to the tip of nose. As you exhale, see the energy flow down the front body and return into the pelvic floor. Continue for 3 or more minutes. Inhale up the back and down the front.

Inhale up the back — exhale down the front

MERIDIAN CIRCUIT BREATHING This is an excellent way to learn and embody the meridian system while also developing your concentration powers. You can work with one meridian at a time, inhaling and exhaling through that channel. When you have learned each channel combine them into a complete circuit below. Sit in any meditation posture and breath normally for a moment. Bring attention to the solar plexus, just above the navel. LUNG CHANNEL: Start in the solar plexus. Inhale the energy upward through the lungs,chest, shoulders, inner arms and into the thumbs. Exhale to the index fingers. LARGE INTESTINE CHANNEL: Inhale the energy from the index fingers up the back of the arm, front of shoulders, across neck, jaw, mouth and to the opposite nostrils. Exhale to just below the eyeballs. STOMACH CHANNEL: Inhale the energy down the face, jaw, throat, chest, beats, abdomen,hip joints, thighs, knee caps, front ankles and into the second toes. Exhale to the big toes. SPLEEN CHANNEL: Inhale from the big toes, up the inner arches of the feet, inner ankles,inner knees, inner thighs, abdomen, and sides of the ribs. Exhale deep into the heart. HEART CHANNEL: From deep within the heart itself, inhale outward to the armpits,innermost arms and down into the smallest fingers. Exhale to the smallest fingers.

SMALL INTESTINE: From the small fingers, inhale up the backs of the arms, shoulder blades, neck, into the face, cheeks and ear canals. Exhale to the tear ducts, inner corners of the eyes. BLADDER CHANNEL: Inhale up to the eyebrows, forehead, scalp, base of skull, down the spine, sacrum, sitbones, backs of thighs, knees, calves, ankles, and into the smallest toes. Exhale to the soles of the feet. KIDNEY CHANNEL: Inhale up the inner ankles, innermost knees and thighs, into the pelvic floor, kidneys, up the sternum and to the collarbones. Exhale to the inner chest. PERICARDIUM CHANNEL: From deep within the chest, inhale out to the pectorals, down the inner arms, forearms, wrists, into the palms and the middle fingers. Exhale to the ring fingers. TRIPLE HEATER CHANNEL: Inhale up the backs of the arms, across the tops of the shoulders, sides of neck, the ears, and to the eyebrows. Exhale to the outer corners of eyes. GALL BLADDER CHANNEL: Inhale around the sides of the face and head, down the sides of the neck, sides of ribcage, waist, sides of hips, sides of thighs, outer knees, shins and ankles and into the 4th toes. Exhale to the big toes. LIVER CHANNEL: Inhale across the tops of the feet, ankles, inner calves, inner thighs, into the pubic bone, genitals, abdomen and into the lower ribcage and liver organ.

Exhale to the solar plexus to begin the cycle again.

BODY FOCAL POINTS FOR CONCENTRATION Focusing within the body develops internal awareness and the ability to heal oneself. In any focal point meditation, you can breathe normally, but visualize the breath moving in and out of each point. Develop sensitivity to that area of the body. Feel the temperature of the air, movements of the air, the texture clothing, internal movements and heat, anything that you can sense naturally occurring.

*SOURCE: An Exposition on the Eight Extraordinary Vessels: Acupuncture, Alchemy and Herbal Medicine, Charles Cace and Miki Shima, p73.

CONTEMPLATION AND MEDITATION — DHYANA TECHNIQUES Meditate in a quiet, clean, safe place. The best time to meditate is early in the morning. But, it can be done any time. If possible, reserve a special place for daily meditation. Creating an altar or sacred space for meditation can be very simple and powerful. Sleep is a major obstacle to meditation. Try to meditate when you are not sleepy. Learn to sharpen the mind to fight sleep. Do not eat heavy foods, especially before meditation. Work with one type of meditation for at least 1 month. HEART CENTERED MEDITATION: Concentrate deep in the center of the chest, in the right side of the heart organ. Mentally seek the true Self within, the “I AM”. AJNA CENTERED MEDITATION: Concentrate in the 6th or Command Chakra,between the eyebrows (Third Eye). Try to see what is there. You may be able to see a violet or blue sphere. SACRED TEXTS: Choose a phrase or short sentence from a sacred text. Contemplate its meaning during meditation. Or, if you are more scientifically inclined,mathematical equations or scientific concepts can be contemplated in this way. Sacred texts could include The Yoga Sutras, The Atma Bodha, The Tao Te Ching, or any spiritually inspiring text. Examples: “Be still and know that I am.” – Psalm 46:10 “I am the beginning, middle, and end of creation.” – Bhagavad Gita “I am that I am.” – Exodus 3:14 “The way that can be walked is not the eternal way.” – Tao “I am like an idiot, my mind is so empty.” – Tao “Action cannot destroy ignorance, for it is not in conflict with ignorance.” “Knowledge alone destroys ignorance, as light destroys dense darkness.” – Atmabodha “Then, one abides in one’s true nature.” – Yoga Sutras “E=MC2” – Albert Einstein

“I am death, which overcomes all, and the source of all beings still to be born.” – Bhagavad Gita QUESTIONING: Chose one question and contemplate it during meditation. • “Who am I?” “Where did I come from?” • “What is Death?” “ Where will I go when I die?”

CLEANSING AND PURIFICATION TECHNIQUES The purification and cleansing practices of Yoga improve physical and mental health and make the asana, pranayama and meditation more pleasant. These are sometimes called “Kriya”. Cleansing the body allows the processes of healing to be more efficient. Mentally, the cleansing practices help the Yogi make a fresh start, break free from bad habits and open the doorway to new healthier habits. Most of the cleansing practices work directly on the digestive tract. Some focus on the lungs and sinuses. In Chinese medicine the Lung, Large Intestine, Stomach and Spleen all form one system that relates to the physical or animal body. This is the flesh and gross energy that allows us to move about and form thoughts.

PURIFY THE DIGESTIVE AND RESPIRATORY TRACTS (ST/SP/LU/LI) NASAL AND SINUS CLEANSING JALA NETI: Luke warm purified water with sea salt (noniodized) is used to cleanse the nasal and sinus passages. This softens mucus, promotes healthy drainage from the sinuses and can decrease pollen or dust allergies, colds and infections. A Neti Pot is designed for this purpose. Saline is poured into one nostril and allowed to drain out the other. TECHNIQUE: Lean forward over a sink so that the head is horizontal. Turn head to one side, breathe through the mouth, and pour water through top nostril as it drains out the bottom nostril. Repeat with the second nostril. Follow with forceful exhales

(kapalabhati). KAPALABHATI — FORCEFUL EXHALATIONS: This breathing technique clears the respiratory tract, the nasal passageways, sinuses and bronchial tubes and strengthens the lungs and diaphragm muscle. It is a also a pranayama technique. It can be performed every morning or before other pranayama practice.

ABDOMINAL CHURNING/MASSAGE — NAULI KRIYA This is a cleansing technique for the intestines which simultaneously tones the abdominal muscles and organs. It strengthens the Stomach and Large intestine energy and removes stagnation in these organ systems. Nauli requires mastery of Uddiyana Bandha — total relaxation of the Diaphragm muscle and the abdominal wall combined with strong lifted of the chest and intercostals. This practice can be followed by deep Diaphragmatic breathing throughout the day to regulate and massage the transverse colon. Alternating Nauli is an even more powerful tool for moving stagnant energy in the ascending and descending colon. STAGE 1: Stand with your feet apart. Bend your knees and press your hands onto your knees, elbows straight. Inhale deeply through the nose and exhale forcefully out the mouth completely emptying the lungs. Hold the air OUT and perform Uddiyana Bandha, lifting the relaxed abdomen up towards the chest cavity. Hold for a moment. Then, release the abdominal lock fully and then inhale. Breathe normally. STAGE 2: Repeat STAGE 1, but this time allow the belly to drop back downward and then pull it up again quickly. Lift and drop the belly 3-15 times WITHOUT INHALING. Do not strain. Release lock and then inhale. Breathe normally. STAGE 3 — ALTERNATING: Repeat STAGE 1, but this time contract one side of the rectus abdominis only and then the other, continue alternating. This creates a wave-like movement through the abdomen. (tip: To contract rectus on right side, press only the right hand onto right knee. To contract rectus on left side, press only the left hand onto knee.) Do this daily for a few minutes.

MOUTH CLEANSING DANTA-MULA DHAUTI is the cleaning of the teeth. A modern toothbrush and paste can be used. Try using baking soda and lemon to clean your teeth

naturally. JIHVA DHAUTI is cleaning the tongue. It can be done with a metal tongue scraper, a spoon, or your fingers or toothbrush. Tongue scraping removes toxic residues and bacterial build-up on the tongue. Helps reduce cravings. Excess tongue coating indicates an imbalance in the Spleen and Stomach energy. Yellow tongue coating indicates heat in the digestive tract. A thick white coating indicates cold and damp spleen.

COLON CLEANSING — BASTI Cleaning the colon is a powerful and rapid way to affect the body and mind. It also helps inform the mind about the inner body and organs. Get to know your gut! Clearing out the colon regulates appetite, dramatically improves skin, energy increases, improves mental clarity, improves mood, rids the body of mucous, clears sinuses and relieves allergies, empties the bowel and removes excess bacteria or “heat”, improves digestion and aids chronic constipation and improves IBS. It affects primarily the Stomach, Lung and Large intestine energy. Over cleansing the colon can weaken the Stomach and Spleen energy. Make sure to rebuild the Spleen with warm healing foods and herbs. Replenish the Colon with probiotics or fermented foods. THE ANCIENT WAY TO CLEANSE THE COLON: “Sitting in utkatasana, naval deep in water, insert a tube in the anus and contract the anus. This cleansing with water is called basti karma.” —Hatha Yoga Pradipika 2:26 MODERN COLONICS: Colonics are performed by a trained Colon Hydrotherapist using a machine that irrigates the colon. The therapist is trained to massage and release each area of the colon. MODERN ENEMAS: Enemas can be done at home. A small enema is easy to do with a rectal bulb and only irrigates the lowest portion of the colon. Larger enemas can also be done at home using enema bags or canisters. Always read the instructions carefully. Use water that has been filtered. Lubricate the nozzle with vaseline or coconut oil. Do not use hot water. Cold water will cause painful contraction of the colon. Water should be very slightly lower than body temperature. Always allow plenty of time for the process — 45 minutes for irrigation, elimination and rest period. Do not do enemas when it is cold outside or when you are rushed. Always take probiotics or eat fermented foods (yogurt, kombucha, kimchee, etc) to restore bacterial flora. COFFEE ENEMA: Once you have mastered the plain water enema, you may want to try the herbal enemas. After the colon is flushed with plain water, an herbal enema can be injected and held for 10-30 minutes. Coffee enemas should be made with ORGANIC coffee that

has been cooled to room temperature. After injection, try to hold it in for up to 10 minutes. Then, release. Headstand or shoulder stand is helpful for retention. Coffee enemas help release the gall bladder and remove toxicity from the liver. You will absorb caffeine. Do not do this before bedtime. Other herbs can be used with professional guidance. SALT WATER CLEANSE — SHANKA-PRAKSHALANA: Drink a glass of warm salt-water (use sea salt, non-iodized). Then, shake the abdomen and perform dynamic twisting exercises. Drink another glass of warm salt water. Continue this process until only clear water is coming from the anus. This process clears out the entire intestinal tract. Rest afterwards and wait at least 12 hours before eating solid foods.

DAILY LEMON WATER — JALA DHAUTI Drink warm water with lemon upon waking to stimulate the bowels, awaken the organs and flush the liver. The sour taste helps activate and awaken the liver. The warmth of the water stimulates digestion. You may add sweetener if desired.

FASTING Fasting should be done daily for 12 hours. For example, from 9pm-9am. Longer fasting periods should not exceed 3 days. Short periods of fasting help heal and rest the body and all systems. Fasting should not be done if you feel weak, cold or regularly experience weak digestion and diarrhea. Fasting weakens the Spleen energy and can exacerbate a Spleen deficiency pattern. Do not fast in cold weather or if you are underweight, have anemia, osteoporosis or other deficient type diseases. Mono-Fasting means eating only one unprocessed food (watermelon, lemon juice, apples) for a period of time. It is safer than water-fasting and less difficult. It can be done in warm weather for up to 1-3 days. Juice Fasting can be done for much longer periods of time (in warm weather only), as long as there are a wide variety of fruits and vegetables included in the juices and large enough quantity is consumed.

PSYCHIC CLEANSING The best way to clear the psyche of all impurities is to strictly follow the ethical rules (the Yamas and Niyamas). Above all, do not intentionally harm any other. See others as yourself. Treat others as you would like to be treated. In this way, there are no hidden fears or regrets. Psychic cleansing clears the mind and helps clear the physical body as well. The physical techniques affect the Command chakra, the Brain and the Governing and Conception Vessels. YIN-TANG PRESSURE — KAPAL RANDHRA DAUTI: Stimulate the area between the eyebrows physically. This is the acupressure point YinTang. Stimulation of the point helps clear the frontal sinuses and focus and calm the mind. It can be done with the thumb or with a needle. CANDLE GAZING — TRATAKA: In a dark or dimly lit room with no wind, stare into a candle flame. The candle should be eye-level and about 3 feet away. Do not blink or look away until the eyes begin to tear. Then close your eyes and see the candle inside your mind. Repeat. This technique helps with concentration and improves eyesight. SILENCE — MAUNA: Mauna is a temporary vow of silence. By refraining from speech, the heart becomes purified and the mind rests. Introspection takes root with prolonged silence, allowing a deep self-purification.

“Citta Vritti” by Jana Chaterjee

CONTACT INFORMATION Rose Erin Vaughan, MSAc New York, NY www.BA-NY.com For information on training, contact: www.SOS-YTT.com All Photography by Ray Tamarra, www.raytamarra.com