Class Video & Text
Apologies… The recording did not start at the onset of class! Unfortunately we missed the first portion of the lecture. Luckily, the lecture is just as good in text form, written out below! We do apologize though— feel free to come to class with questions if anything didn’t come through in text form clear enough.
Chapter 6: Mechanoreceptors
Part One: Sensory Super Highway: Expanding our Movement Capacity
Movement is not a One-Way Street: Traditionally we consider movement as a one way street, like an impulse sent from the brain to a motor neuron to produce an action— maybe you’ve been on one of those machines at the chiropractor that literally makes your hand clench when a muscle is stimulated. What we find in everyday movement though, is that movement isn’t a one way street, but before our cells decide to act, they are first thoroughly informed.
Feeling informs Movement: Movement is not a one-way street; it's a four-way street. Three of the lanes point inward, informing our movement, while only one moves outward to execute that movement. As stated, "In a typical muscle nerve, there are three times as many sensory neurons as motor neurons." This means that three out of four nerve cells in our muscles are dedicated to sensing information, with only one sending impulses to inspire muscle contraction. As fascia researcher David Lesondak notes, "This ratio seems to indicate that the body's need for sensory awareness and refinement is greater than its need for motor control. Why else devote so much bandwidth to it?” This means that our movement and alignment is based more on communication, evolutionarily speaking: feeling takes the gold silver and bronze, movement comes in fourth.
Manifestation Begins with Sensation: In the ancient science of yoga, all of creation is described as follows: an urge, iccha shakti, produces a thought, jnana shakti, which then leads to an action, kriya shakti. When we turn our awareness inward, shifting from the object or movement to the feeling of the movement, a whole new world of experience opens up. This inward turn, known as Vimarsha in Sanskrit, is, according to Swami Muktananda, the literal shift that initiates all spiritual practice. It is symbolized by the image of Shiva Nataraj—not just dancing, but feeling. Their inward focus allows them to dance through their karma, and this dance is itself the result of moving from the inside out.
In dancing, the wisdom is clear — move from feeling, not just your head. I recall advice from a renowned B-Boy in a breakdancing class: wait for your favorite song before hitting the floor in a competition. Dancing better comes naturally when it's your favorite song — movement without sensation, without feeling, doesn't win.
The Universal Dance: As we see in Shiva Sutra 1.9, this inward focus is what allows us to dance through our karma, is what makes reality itself a dance. Our mind has trouble contemplating that, as we think that dancing is something we do on the outside, but as the Map of the Tattvas, and world renowned break dancers, describe it, feeling is what gives birth to the action, ie. dance comes from within. As the Sutras teach, “What is this universal dance? It is everything that you experience in your life. It may be coming. It may be going. It may be birth, death, joy, sadness, depression, happiness, enjoyment…And also in that state, the yogi finds they are playing. Actually, this is play, they are not becoming that state”
Dancing With Inner Focus & Rudi’s Ratio:
Under the foot of Dancing Shiva lies Shiva's Ego. This emphasizes that inward focus requires surrender — we can't always wait for life to open our hearts like our favorite song playing. However, throughout the day, we can turn our attention inside, a practice taught by Swami Rudrananda in the ShambhavAnanda Tradition. Known as Rudi's Ratio, the concept is that keeping the majority of our awareness inside leads to more skillful movements outside and spiritual growth. This concept, discussed in our 200 Hour training at Konalani, teaches us that when we keep a majority of our awareness inside, we make more informed and skillful decisions on the outside. It's always fascinating when our spiritual practice mirrors recently unveiled scientific phenomena — when we see that the yogic tradition intuited these subtle realities millennia ago through meditation, and have continued to teach that reality to us over and over again through realized beings like Swami Rudrananda, so that we can start to live in harmony with ourselves and our reality.
Expanding our Movement Capacity: We all have a favorite song, a way of moving that comes easily or naturally to us. Maybe you like moving slow, maybe you like moving strong, maybe fast and light, or silky smooth. Rudi’s Ratio, and the teachings today on expanding our movement sensitivity, are not asking you to reject that natural path, but to expand it. By doing this we are able to expand our inner reservoir of sensation and finally tip the scales to have a majority of our focus inside in order to make amazing movement decisions on the outside.
The methods of movement taught today are directly influenced by the sensory receptors in your connective tissue, specifically the mechanoreceptors. Our connective tissue, as described by researcher David Lesondak, is not just packaging but a nerve-rich sensory superhighway. He notes, "Fascia is the body's largest sensory organ." Embedded within this extracellular network are four unique types of sensors known as mechanoreceptors. These sensory receptors respond to mechanical stimuli like pressure or stretching, transmitting signals to the nervous system and providing information about touch, pressure, vibration, and joint position. In movement and yoga, mechanoreceptors in connective tissues play a crucial role in sensing changes in body position and movement, contributing to our overall awareness of bodily sensations. In essence, focusing on these mechanoreceptors in your movement enhances your nervous system's response, making your efforts more impactful and enduring.
Mechanoreceptors from Schleipe: As Researcher Robert Shleipe teaches on the subject in his peer reviewed article, "Fascia as a Sensory Organ, A Target of Myofascial Manipulation”: “Tissue release and lasting changes may be due to an active contribution of the central nervous system and, particularly, fascial mechanoreceptors…Our central nervous system receives its greatest amount of sensory input from myofascial tissues.Fascia contains four types of sensory nerve endings, which are responsive to mechanical stimulation: Golgi organs, Ruffini receptors, Pacini corpuscles, Interstitial receptors…Together, these sensory nerve endings can be called fascial mechanoreceptors, which means that they respond to mechanical tension and/or pressure…Research has shown that stimulation of fascial mechanoreceptors triggers changes in the nervous system, as well as global muscle relaxation…This increase in vagal activity then not only induces an alteration in local fluid dynamics and tissue metabolism, but it also results in global muscle relaxation, as well as a more peaceful mind and less emotional arousal.”
As Schlep described it, our connective tissue, the extra cellular matrix, has four primary types of mechanoreceptors. Ruffini Corpuscles monitor slow and long vibrations, such as those from massage and rolling. Pacinii corpuscles detect sudden and rapid movements. Golgi Receptors monitor strong sustained tension, while Interstitial receptors keep track of pressure, shear motion, pain, temperature, and more. Each of us tends to excel in one or two of these sensory capacities, favoring long holds over short ones in yoga, for example, but often neglecting the others. Learning to move through all four movement capacities expands our internal sensation atmosphere, leading to improved movement.
Part Two • Unveiling the Wisdom of Mechanoreceptors: Exploring Ruffini, Pacini, Golgi, and Interstitial Receptors in Yogic Practice.
Ruffini Corpuscles: The first type of mechanoreceptor is Ruffini Corpuscles—these slow-adapting encapsulated mechanoreceptors reside deep in the skin, ligaments, and tendons. They respond to and monitor long, alternating, and sustained vibrations, typically associated with quieter movements like massage, rolling, or slow stretching, which we've emphasized throughout the training. We spent the first two days of the training focusing on movements that would be stimulating for Ruffini Corpuscles, such as any of the 6 different rolls or varieties of massaging techniques. Robert Shleipe describes this mechanoreceptor, and the others, in ways that add a creative touch. Here's what he said about Ruffini receptors:"Ruffini is not the fast cappuccino guy but an old-fashioned pipe smoker with a beard. Signor Ruffini likes it slow, and he prefers to address an issue at an angle, not in straightforward attacks. If you approach him slowly and at the right tangential angle, he enjoys it, dispersing some nice relaxing smoke with global effects throughout the whole body.”
Pacini Corpuscles: Pacini Corpuscles: Another mechanoreceptor type is the Pacini corpuscle—large encapsulated nerve endings situated in the subcutaneous tissue, close to the skin. Their superficial location enables easy detection of skeletal vibrations. Pacini Receptors monitor and respond to sudden, rapid movements, enhancing proprioception and motor control. Schleipe humorously notes, “Pacini, on the other hand, needs constant stimulation. Like a person with attention deficit disorder, it is difficult for him to pay attention to you if your touch is too slow, steady, or monotonous. However, if you entertain him with constant changes and stimulation, he rewards you with vivid attention.”
Isn’t it nice to remind ourselves that this type of awareness and sensation is not something to be suppressed, but rather embraced— we are literally wired for it. When we incorporate these types of movement in our class we are rewarded with ‘vivid attention’ of our students, and ourselves. Ways to support this in your class is incorporating our work with swinging, and our upcoming work with springing and bouncing. Rapid pressure changes also facilitate this vivid attention, such a light posture, followed by a stronger hold, followed by a medium strength posture. Leaving room for the student to explore there impulses in postures, and encouraging them to follow those impulses can also be a positive pacini pal cue. Normally we view following our impulses as creating karma, but when those impulses come from an inward gaze, they might actually help us unlock our practice. One of the easiest ways to work with the pacini corpuscles is by incorporating interesting transitions into your flow. Inviting curiosity and exploration is key overall. And it should be exciting to learn that chanting is also considered a way of mixing it up on the mat to keep your body, and your student’s, attention.
Golgi Receptors: The next mechanoreceptor type is the Golgi Receptor. Golgi Receptors monitor and respond to sustained tension levels in a muscle. Engaging these receptors involves activities like sustained eccentric contractions, PNF contract/relax methods, robust movements, or continuous work in a muscle group across consecutive postures in our yoga class. Our work earlier in the training that dealt with abdominal retraction in table is a great example of this work on the mat— sustained isometric or eccentric work that requires deep inner awareness over a longer period of time. It’s not just about burn, its about focus and feeling. Schleipe amusingly describes the Golgi Gal receptors as follows, "Golgi receptor likes it if she can be muscularly active, and she likes strong work. When she is addressed that way, she relaxes and moves freely.”
For many of us this is a preferred type of movement, easy to incorporate into our practice— for others this is unconsciously avoided regularly in our practice. One of the most important aspects of working with sustained holds in your yoga practice is to build the experience up in layers, from the deep core musculature to the more superficial supporters. For example, one of my favorite experiences of deep work on the mat is ‘invisible plank’. The reason the posture is called invisible plank is because the work of plank is meant to be invisible, ie. It is meant to build up so slowly and progressively that you don’t feel the work of plank in any one muscle, but rather feel it globally. This slow progression ensures that student’s are working from their deep core, taking time to establish a foundation before building on it. In this way we not only build more postural support and control, but are able to work even more deeply, and for a longer period, as the posture builds up.
Invisible Plank
Layer 1, table: Begin in table posture, rocking the pelvis anteriorly and posteriorly in order to find what feels like natural. It could be helpful toward with the ‘low back cat’ posture, drawing the abdominals in and up from the front, and then gradually extending the low back to a neutral position. Take a small counter pose in bhaktasana, bending wrists inwards.
Layer 2: Table + Deep Core: From this active table posture, un-weight the right knee, and feel the response that occurs in your core, as well as in the remaining hands and knee that are on the floor, repeat with other knee. Phase two, un-weight the knee and glide the leg back, feeling the response that should naturally occur in the core as well as shoulders. Repeat on other side. Take a counter pose to bhaktasana, then come up to sitting on knees and draw the arms behind you for a chest expander.
Layer 3: Invisible Plank: From table, un-weight right knee and glide back. Tuck the toes of the right leg underneath, and un-weight the left knee— feel the work exponentially increase in this moment. From that moment, sustain the deep core work and glide the left leg back to meet the right in plank. Note the global work of this experience of plank. Take time to counter pose and repeat on the other side.
Interstitial Receptors: Lastly, the most subtle yet abundant type of mechanoreceptor is the interstitial receptor. Connected to the autonomic nervous system, these receptors respond to pressure, shear motion, pain, temperature, tension, and stress—unconscious processes like digestion. Their response is influenced by the overall quality of our movement and how we move over time. Cultivating this aspect involves smooth and conscious movement throughout all activities, be it within or between movements. Practices like intern-surfing, allowing the feeling of movement to guide us, enhance this quality. Notably, these receptors favor varied, fluid, and graceful movements, as seen in practices like vinyasa flow. Schleipe highlights the significance of interstitial receptors, noting, "However, the power of the three brothers is well-matched – or even surpassed – by that of their numerous little sisters – the interstitial receptors. Some of these tiny nerve endings can have witch-like properties, evoking both temporary and long-term pain sensitization processes in their neighborhood. Others can have angel-like healing properties, if addressed in the right manner."