Spiral Line
Chapter 7: Spiraling Grace: Unveiling the Divine Dance of Movement, Anatomy, and Spirituality
Part One • The Elegance of Spirals: Nature's Blueprint in Everyday Movements
The mathematical ubiquity of spirals is undeniable: nearly every action we undertake throughout our day is a dynamic amalgamation of spirals across multiple planes of movement. From a baby crawling to a person walking, the act of fastening a seat belt to the simple reach for a salt shaker—spirals are interwoven into our everyday actions. A glance around reveals that nature itself adheres to this pattern, as evidenced by the absence of straight lines in nature. Look around your house and you’ll find straight lines, but look out your window and you won’t find many, if any, at all. Whether it's the meandering course of a river, the gradual unfurling of a flower's petals, or the coiling intricacy of our DNA, the architectural blueprint of our reality, from the smallest scale to the grandest scope, is steeped in various forms of spirals.
This means that the process of spiraling in our yoga practice should make our movement more natural, more in alignment with the way we nature inside and out is already moving. Consider the simple act of moving up and down from the floor, crucial as we age yet often challenging. For instance, lowering from a standard Uttanasana forward fold may lead to an awkward fall. To avoid this, slightly stagger your stance, turning into the front leg. This creates a corkscrew motion, guiding you smoothly to one knee. From there, lean to the side with a hand for a controlled descent to the floor.
Spiraling Up and Down from Floor
The same principle applies when getting back up. Attempting a straight, linear ascent from the floor can be nearly impossible with limitations in strength or range of motion. Instead, cross your front legs, reach your hand behind you, and spin. This effortlessly places you in a tabletop position, up on your knees, halfway there. From this point, simply step one foot forward, turn into the leg in front of you, and stand up the rest of the way. Spirals aim to make life not only more graceful but also more achievable as we age. Let’s apply this to Down Dog, forward folds and straddle stance to see the magic unfold!
Spiraling Turn in Table Top & Other Asanas
Spirals Share:
The Spiral Line achieves masterful movement across multiple planes as it is primarily comprised of muscles from other movement lines, encompassing the front line, back line, lateral line, and functional lines.To call the spiral line just one team of muscles might actually miss its greatest attribute, because although there is strong connective tissue binding these muscles in a cohesive spiraling group, 85% of the muscles in the spiral line are shared by other lines of movement. Almost everywhere you look in the spiral line, you see muscles associated with other muscle movement teams— the tibialis anterior of the front line, the biceps femoris of the back line, the Tensor fascia latte and IT band of the lateral line, the external obliques of the functional line and so on. This teaches us that spiraling isn’t just ‘another plane of movement’, it's all planes of movement, its the very definition of movement itself. The spiral line is the great mediator of all the lines, uniting them to create the movements of our life.
As we begin to trace the spiral line around the body, it should be noted that this isn’t a metaphor or a visualization practice, but a strong band of connective tissue binding this incredible helix of support around our body in a seamless flow. As Tom Meyer’s describes this image of the connectivity of the spiral line, "A dissection of the upper Spiral Line, showing the clear fascial continuities wrapped from the skull to the hip, by way of the splenii, rhomboids, serratus anterior, and abdominal fasciae containing the oblique muscles.”
Tracing the Spiral Line:
Let's trace the path of this line to feel just how much of our body it covers:
Start behind your right ear and draw a diagonal line to your left shoulder blade. Two muscles, the Splenius Capitus and rhomboid create our first diagonal connection from skull to spine to scapula.
On the anterior side of the scapula, the side between the scapula and the ribcage, the rhomboid interact with the serratus anterior, which continues the diagonal tract to enmesh wholly with the external obliques.
The external oblique wraps around the ribs and dives through the Abdominal aponeurosis, the fascial connective tissue at the center of the rectus abdminus allowing it to unite the left external obliques to internal obliques on the right side, crossing to the opposite hip.
At the hip we pick up where we began our exploration of effortless stances, as the TFL merges into the IT band at the lateral condyle of the tibia, bringing us from the outside of our hip to the outside of the knee. The tibialis anterior, which we saw in our front line, crosses from the knee to the shin and inner arch of the foot, wrapping up around the sole and coming up the back side of the ankle up to the lateral condyle of the fibula.
As we saw in our stances, this line sweeps back behind the leg to the biceps femoris, which runs us up to the sits bones, aka ischial tuberosity. The Sacrotuberous ligament draws a diagonal track across the sacrum to the erector spinae on the opposite side of the back. We are now on the left side of the back as we run up towards the finish our journey at the opposite side of the skull that we started. Wow!
Recap & Reflect:
This section explores the pervasive presence of spirals in both nature and everyday movements, emphasizing their integral role in our physical reality. Drawing parallels between natural phenomena and yoga practice, it suggests that embracing spirals can enhance movement efficiency and grace, particularly evident in transitioning from floor poses like Uttanasana. The interconnectedness of muscles in the spiral line underscores the universality of spiraling across all planes of movement, highlighting its significance in facilitating seamless and integrated bodily motion.
Part Two • Crossroads of Stability: Understanding the Spiral Line in Motion
Spirals Work Together, as seen in obliques:
In the intricate dance of the body's movement, the spiral line team, exemplified by the obliques, collaborates seamlessly to achieve both fluidity and support. Comprising the external and internal oblique muscles on each side of the abdomen, this team engages in a beautiful partnership during twists, exemplifying their cooperative effort. Working contralaterally, the external oblique on one side harmonizes with the internal oblique on the opposite side, creating a spiraling effect. This tandem action not only elongates the spine on the engaged side, preventing compression, but also guides the entire spine in a graceful twist. Beyond their role in twisting, the obliques act as stabilizers, contributing to the core's integrity and supporting the body's overall balance.
Horizontal + Vertical = Spiral: In the Shambhavananda Tradition it is common to talk about the dynamic between internal and external awareness in the form of horizontal and vertical. When these two forces combine you can imagine what is created, the spiral of growth! As Sri Shambhavananda describes it: “Horizontal means living purely a materialistic life. Eat, sleep, drink, be merry, get up, go to work, eat, sleep, drink, and accumulate. Vertical is symbolic of living a spiritual existence. And you can do both simultaneously. Having a spiritual life doesn't negate, it just teaches you how to live more skillfully on a horizontal level. You waste less energy. You become a happier person. Students are always asking me questions about how to make their material lives better or their relationships better or their business better. And I tell them you have to work at it from inside. It does no good to whine, “Oh I feel so terrible, no one loves me, I'm broke, I’ve got too many bills.” Do something about it. Do something on a vertical level. This is the nature of kundalini yoga. While you are taking care of business vertically, you are taking care of business horizontally. You are using the dynamic, the energy, the tension, the raw material, of life that is so abundantly available. It is as if we live in a compost heap– endless resources for spiritual growth. And we use that to build the fire of yoga inside of us and we purify and burn up all of our karma. But if you just drag around, your next incarnation you will be a slug, and after that you will be a rock.”
Horizontal + Vertical = Spirals of Support: Working with the spiral line gives us the opportunity to utilize the horizontal and vertical aspects of our practice on our mat. Horizontal refers to the bracing capacity of the spiral line, the concentric work of the oblique pairs to twist us down and in. The vertical aspect is the lengthening and spacious support of the opposite pairs of obliques that work in tandem to ensure that our experience remains spacious and graceful. Yet again we can call back to Patanjali’s ancient maxim of Sthira and Sukha, strength and support, as the real building blocks of our movement practice.
“X” Marks the Spiral: The treasure of strength and support has a map, and as they say on the pirate ships, ‘x marks the spot’. As we trace the opposite side it can be noted that the spiral line crosses itself four times. The first crossing occurs between the scapulas as the splenius capitis merges into the rhomboids and eventually serratus muscle. Notice the flow of the muscle fibers, like a flowing river. The next cross occurs at the abdomen, as the serratus flows into the external obliques and internal obliques. This cross also dives from the superficial to a deeper layer of our abdominal wall. The Third crossing is a little more abstract as their isn’t a literal crossing— but the stirrup of the foot is like a lasso around the foot, which in itself is a type of loop or knot or cross. The final crossing is at the sacrum, where the sacrotuberous ligaments cross each other before running up the erector spinae. It can be magical to note that these crossing zones lie atop some of our most prominent chakras: The scapular crossing is at the level of the heart, the abdominal crossing takes us to the navel, and the sacral crossing occurs at the root chakra— more on that soon.
The points where the Spiral Line crosses become significant focal points for ensuring movement stability. This concept was previously covered in a presentation discussing abdominal retraction and thoracic extension, when we bring our awareness to these crosses we find points of stability in our spiral line— termed as low back cat, upper back cow. In this particular scenario, you actively engage these crossing points, crucial for maintaining stability within the Spiral Line.
We can begin with an anti-rotational exercise involving bridging up in three segments. Initially, starting from tabletop, focus on unweighting the hands to sense a deep core reaction in the torso. Progress by guiding one hand from unweighting to the opposite shoulder and back down. Once this becomes stable, transition to a half plank position, maintaining the deliberate shoulder tap. Finally, ascend to a full plank with a shoulder tap when the movement feels stable.
Anti-Rotational Table and Plank progression
This lays the foundation for two fundamental crawling patterns—baby crawl and bear walk. These movements can pose challenges, both muscular and neurological. Initiating body movement in a spiraling fashion, incorporating diagonal lines, and moving opposite arm and leg, for instance, may initially challenge the mind. Therefore, when introducing these movements, it’s crucial to approach them in layers, progressing slowly and gradually. This ensures that students experience success, fostering a desire for further exploration.
Baby Crawl
Description: Baby Crawl is a foundational crawling pattern where you move on your hands and knees, similar to how infants crawl. It involves the coordination of opposite arm and leg movements.
Benefits:
Develops shoulder and hip mobility.
Enhances core strength and stability.
Encourages a natural and functional range of motion.
Application in Yogic Practice: Baby Crawl is a gentle yet effective movement, fostering a connection between breath and motion. It can be used as a preparatory exercise, promoting joint mobility and a sense of fluidity in transitions.
Elevated Baby Crawl
Description: Elevated Baby is a quadrupedal movement where you move on your hands and feet with knees hovering slightly above the ground. The back is typically straight, engaging the core, and the movement is coordinated, involving opposite arm and leg extensions.
Benefits:
Strengthens the core, shoulders, and hips.
Enhances coordination and proprioception.
Improves overall stability and balance.
Application in Yogic Practice: Elevated baby Crawl serves as a grounding and stabilizing movement, connecting the practitioner with the earth. It can be incorporated as a warm-up, emphasizing mindfulness and controlled breath.
Bear Walk
Description: Bear Walk is a quadrupedal movement where you move on your hands and feet while in Downward Dog pose. This can be challenging as the limbs are in somewhat of a flexed state, meaning that it is hard to maintain good spinal support. For that reason, take smaller steps.
Integrating the Spiral Line:
As you delve into understanding the intricate pathway of the spiral line, you unlock the potential to elevate every aspect of your practice. By tracing this line in your personal journey, you embark on a transformative path, easing joint tension, lengthening your spine, and fostering holistic bodily support.
Let's embody this concept within a spiraling posture like Bharadvajasana:
Exploration: Transitioning from your familiar Bharad to the right, let's unravel the layers of the spiral line:
- Begin by tuning into the grounding of the bottom hip. With a gentle press of the outer edge of the bottom leg against the earth, observe the awakening sensation. Recognize this activation as the initiation of the spiral line, particularly engaging the IT band.
- Trace this activation upwards, connecting from the right internal obliques to the left external obliques. Feel the interplay, the stability, that arises from this connection.
- Continuing the ascent, follow the left serratus under the left shoulder blade. Allow this integration to gently coax the ribcage into a subtle rotation, enabling the scapula to glide freely.
- As the rib cage rotates, notice the elongation of the opposing spiral line, spanning from the left hip across the front of the body to the right shoulder. Sense the spaciousness in the right rhomboids, gently coaxing the right shoulder backward.
- Observe the ripple effect from the right shoulder to the left ear as you engage in this movement, activating the right rhomboids and left splenius capitis.
To add a final touch, delicately draw the right heel towards the right glute, igniting the right hamstring. Feel the interconnectedness as the hamstring traverses the SI joint via the sacrotuberous ligament, linking with the left erector spinae. Notice how this connection stabilizes the joints of the pelvis and elongates the spine.
We can also apply the same principles in non-spiraling poses, let’s try Parsvottanasana:
This journey of exploration is deeply personal. While the intricacies might overwhelm in a classroom setting, so feeling this within yourself first, and than even sharing even one of these cues can profoundly benefit your students.
Recap:
This section underscores the harmonious collaboration of the spiral line team, 85% of which is shared muscles from other movement teams. The cooperative effort of the external and internal oblique muscles is highlighted, showcasing their role in elongating the spine during twists and acting as stabilizers for overall core integrity and balance. The concept of the Spiral Line crossing itself becomes significant for movement stability, particularly at key points like the scapulas, abdomen, sacrum, and the stirrup of each foot. The foundation for fundamental crawling patterns, such as the baby crawl and bear walk, is laid out, emphasizing the importance of introducing these movements gradually to ensure success and foster exploration.
Part Three • Sacred Spirals: Journeying Through the Chakras and Kundalini Awakening
Spirit Spirals
Spirals extend beyond our biological and physiological realms; they intertwine with our spiritual anatomy. A well-known spiral in the yogic tradition is the double helix pattern formed by the Ida and Pingala nadis around the Sushumna, a foundational concept throughout yoga's history. What might be lesser-known to many yogis is that the intersection points of the Ida and Pingala with the Sushumna create an additional spiral—the chakras. Each primary chakra corresponds to these crucial nadhi intersections, emphasizing the intricate connection between the energetic pathways. Remarkably, the spiral line crosses at three significant chakra points: the heart (Anahata Chakra), the navel (Manipura Chakra), and the sacrum (Swadhistana Chakra). Whether coincidence or a profound design, focusing on these crossing points during yoga practice allows practitioners to tap into a subtler layer of energy within the energetic body—a two-for-one gain in awareness and alignment.
But there is one additional layer to the spiritual spiral— that the energy of our True nature, or enlightenment and spiritual growth is itself described as a coil, or spiral, by the ancient texts. As the Tantrasadbhava teaches, “This Divine Mother, called Kuṇḍalinī,7 is placed in the center of the heart.8 There you will find that Divine Mother, just like a serpent in the sleeping state. She is called Kuṇḍalinī because she is internal power existing like a serpent in the shape of a coil.” Tantra Sadbhava
How do we awaken this diving energy? Interestingly enough, with a spiral like process— we bring the spark of our awareness within, and then move out into our life attempting to keep that spark lit. No matter how well we do with our mantra, for example, life eventually pulls our awareness out completely, the spark goes out. This is not only natural, it is expected. What do we do next, we light the spark, and again move into our life. This process of turning in, and being pulled out, over and over again is the way that we work with and awaken our Kundalini Energy. As the The Tantrasadbhava teaches: “This goddess cannot be awakened with force. She can only be awakened by (nāda) supreme I consciousness filled with supreme awareness. To awaken her, the yogī has to churn his point of one-pointedness in the heart, without break, again and again.” Swami Lakshmanjoo comments, “He must churn it by inserting sparks of awareness, one after another, again and again, in unbroken continuation. The process is to insert one spark of awareness. Let that one spark fade. Again, insert fresh awareness. Let that spark fade. Again, insert fresh awareness. This process must be continued over and over again in continuity.” Shiva Sutra 2.4
This spiraling energy is literally the power of our enlightenment, as Swami Lakshmanjoo comments, “This kuṇḍalinī śakti is not different from the existence of Lord Śiva, just as the energy of light and the energy of the heat of a fire are not separate from the fire itself. Kuṇḍalinī, therefore, is, in the true sense, the existence of Śiva. It is the life and glory of Śiva. It is Śiva itself.” So this is not just another technique, but the essence of all techniques, of all practices— it is the very essence of what is meant by the word ‘practice’— to repeatedly do something with the intention of doing one’s best, yet never finishing.
In the realm of yoga, this isn't about memorization; it's a participatory experience woven directly into our practice. Harmonizing with our inner currents begins in the physical and extends to the subtle realms. This is why our yoga mat serves as the gateway, ushering us into practices on our cushions and, eventually, in our lives. When the effortless dance of spirals becomes palpable in our movement practice, the same ease infuses our breath and heart, creating a joy that flows effortlessly. Let's explore this now through intuitive spiraling on our mat. Having dedicated this session to feeling and stabilizing our spiral line, it's time to let it guide us intuitively.
Intuitive spiraling is so simple, yet it creates incredibly graceful movements. Whether moving from one side of your mat to the other, transitioning from the floor to standing, or shifting from pose to another, the addition of spirals ensures a smooth, elegant, safe, and structurally sound experience. This intuitive process is accessible to all. To begin integrating spirals into your transitions, simply sit, lay or stand on your mat and reach a hand or foot across your mid line— that’s it! The moment your limb crosses the midline, you'll sense a spiraling action in your body, enabling you to seamlessly transition to a new movement or location on your mat. This principle applies to any limb crossing the midline, promising to invigorate your class transitions with delightful spiraling actions. You will truly be astonished at not only how easy and intuitive spiraling is, but also how beautiful and interesting your movements will become.
Intuitive Spiraling Exercise
Recap:
This section delves into the spiritual dimensions of spirals, highlighting their presence in yogic philosophy and practice. It introduces the concept of the double helix pattern formed by the Ida and Pingala nadis around the Sushumna, emphasizing their connection with the chakras. The text explores the significance of the crossing points of the Spiral Line at key chakra locations and delves into the ancient teachings regarding Kundalini energy and its awakening through a spiral-like process of turning inward and outward. Additionally, it discusses the integration of horizontal and vertical awareness in the Shambhavananda Tradition, depicting them as complementary forces that generate the spiral of growth in spiritual evolution.