Warm up Workshop
Welcome to the Warm Up Workshop! This class is divided into two videos. The first video introduces the topic and covers the first two segments: Down Regulating and Rolling, ending with a guided workshop with Abhaya. The second video continues with the final segment, Deep Core Support, and concludes with a guided workshop led by Satyam. At the end of the second video, you'll find the details for this Chapter’s assignment. As always, feel free to leave a comment below in response to the reflection question or to share any other experiences. Namaste!
AWAKENING OUR WARM UP
WITH THE THREE JEWELS
THE THREE JEWELS OF THE YOGIC TRADITION
The three jewels is a concept in both the Buddhist and Yogic tradition that
describes the fundamental components of a spiritual path. They are traditionally
described as the Buddha, the Dharma and the Sangha.
·
The Buddha represents having a teacher, but it also represents the
healthy, focused and blissful true nature that resides within us all.
When this aspect of our being becomes the director of our daily activi-
ties, we grow and flourish.
·
The Dharma refers to the teachings that guide us on the path, the prac-
tices that literally generate the inward focus of spiritual practice.
·
The Sangha refers to the spiritual community that keeps us afloat as we
move through deeper layers of our being and grow together.
THREE JEWELS OF OUR WARM UP
When we approach our mats to begin our yoga class, we can use these three
principles as focal points to prepare ourselves and our students for a productive
physical and spiritual experience. The Buddha represents taking time to re-direct
our awareness inside by down-regulating our nervous system through gentle
pranayama and relaxation. The Dharma, or teachings, are the practices we use
to guide our student’s awareness within over and over again through rolling
and cultivating inner sensation. And finally, the sangha represents awakening
the body’s buoyant muscles of support known as the Deep Core, which, like a
sangha, keep us afloat during the ups and downs of spiritual growth. When these
three jewels are present in our warm up, we can be sure that the rest of our class
is guaranteed to benefit us in all three worlds.
THE BUDDHA: REDIRECTING OUR AWARENESS WITHIN
TO DOWN-REGULATE OUR NERVOUS SYSTEM
YOUR BODY’S DIRECTOR
The nervous system serves as the body’s Teacher or Director, guiding every
movement we make. However, scientific studies and personal experiences reveal
that this director often remains stuck in an over-stimulated sympathetic state
of fight/flight throughout the day, hindering its ability to direct our body in a
sustainable manner. The modern demands of our jobs, constant phone notifi-
cations, and the ceaseless chatter of our minds keep us in a perpetual state of
acceleration without knowing how to hit the brakes. While it is necessary to
be productive, we must also learn to find balance and ease. Yoga, particularly
during the warm-up phase, offers a precious opportunity to teach our students
how to oscillate between the gas pedal and the brake, navigating the different
facets of our everyday lives. By delving into the nervous system’s intricacies and
understanding its balance, we can uncover ways to restore equilibrium and lead
healthier, more conscious lives. (Review of Pertinent Anatomy and Physiology
Sandy Fritz MS, NCTMB, ... Glenn M. Hymel EdD, LMT, in Clinical Massage in
the Healthcare Setting, 2008Available from: https://www.sciencedirect.com/top-
ics/neuroscience/parasympathetic-nervous-system(accessed 30.1.2021)
OVERVIEW OF NERVOUS SYSTEM
The nervous system consists of two main components: the central nervous system
(CNS) and the peripheral nervous system (PNS). The CNS, comprising the brain
and spinal cord, acts as the control center. On the other hand, the PNS includes
the nerves that innervate our organs, muscles, limbs, and skin, connecting the
CNS to the rest of the body, enabling it to direct our interactions within our
environments.
SOMATIC NERVOUS SYSTEM
The PNS is further divided into two parts: the somatic and autonomic nervous
systems. ‘Soma’ in Greek means ‘body’, and the somatic nervous system is respon-
sible for initiating and controlling voluntary muscle movements, such as walking,
talking, or typing. These nerves are divided into sensory and motor nerves, which
we’ll explore in the next section of the warm-up. For now, let’s focus on the auto-
nomic nervous system. The autonomic nervous system regulates involuntary body
functions, such as heart rate, blood flow, digestion, and breathing.
BALANCING SYMPATHETIC AND PARA-SYMPATHETIC
Operating in the background, the autonomic nervous system can function in two
states: sympathetic and para-sympathetic. The sympathetic state acts like a gas
pedal, increasing heart rate and blood flow, inducing sweating for temperature
regulation, and dilating pupils to aid our work. It’s the state we enter when
approaching our desk to focus on work—highly productive but with limitations
on sustainability.
After about 60-90 minutes, studies show that sustaining this focused state be-
comes inefficient (Huberman). This is when we need to apply the brake and
transition to the para-sympathetic state. The para-sympathetic state, often re-
ferred to as ‘rest and digest’, allows us to recharge between tasks and is essential
for both physical health and proper functioning of the sympathetic state when
needed. As Abraham Lincoln once said, “give me six hours to cut down a tree,
and I will take the first four sharpening the axe.” This is a great way to envision
the ratio of sympathetic and para sympathetic in our day. Each one is best—
that is, the ability to pivot between these states is a vital aspect of our work with
both of them.
We have all heard of the para-sympathetic state as ‘rest and digest’, which is
true, but we don’t always have to be on our couch to be in the para-sympathetic
state. It is also the state of letting yourself focus on simpler tasks, like doing
dishes or cleaning your room. It is a calm state that allows us to recharge be-
tween the tasks of our day. It is not only essential for our physical health, but
also to ensure proper functioning of our sympathetic state when we need it.355
Chapter 11: Awakening our Warm Up
OUR SUBTLE NERVOUS SYSTEM
Although the sympathetic nervous system was popularized in 1732 and the
para-sympathetic not until 1916, the ancient yogic tradition has been discussing
these two aspects of our nervous system for 3,000 years, using the Ida and Pin-
gala as representations. In yogic philosophy, the subtle body is akin to the actual
anatomy of our nervous system, with 72,000 nadhis serving to transmit energy
throughout it. At the center is the Shushumna, a more subtle entity running
alongside our spinal cord. Alongside the Shushumna are the Ida and Pingala
nadhis. The Ida nadhi starts on the left side of the Shushumna nadhi, ending in
our left nostril, and activates our right brain. This cooling, feminine, intuitive
energy is associated with the moon and corresponds to the para-sympathetic
state—the brake pedal, allowing us to rest and digest. On the other hand, the
Pingala nadhi starts on the right side of the shushumna nadhi, ending in our
right nostril, activating the logical left side of our brain. It represents a warming,
masculine energy associated with the sun, and corresponds to the sympathetic
nervous system—the gas pedal, driving the heating aspects of our active life. The
practice of alternate nostril breathing consciously activates each aspect of this
subtle body nervous system, effectively balancing it overall.
CALMING OUR NERVOUS SYSTEM
As we step onto our mats, it becomes evident that most of us are constantly in
a state of acceleration without even realizing it— we are unfamiliar with the
concept of slowing down and finding the brake pedal. Hence, the beginning of
class is dedicated to guiding students towards down-regulating their nervous
system. Class begins with students relaxing into a comfortable position, perhaps
lying down or sitting comfortably, giving them the opportunity to arrive fully in
the present moment. Using the breath as a tool, Rechaka Pranayama helps us tap
into the power of the exhale. Contrary to common belief, deep inhales might not
be the best approach when feeling stressed or anxious. Scientific studies and yoga
teachings propose a focus on the exhale and the natural pause between breaths
as the key to engage the parasympathetic nervous system. By simply allowing the
exhale to complete without rushing it, we initiate the relaxation response. Grad-
ually, we can encourage our students to lengthen the exhale by a few seconds,
promoting a restful and beneficial experience during our warm-up.
For the sake of a warm up, calming the nervous system is simply the process of
encouraging our students to stop, pause and start feeling. To do this we need to
establish a relaxed position, possibly lying on the floor or sitting. Scanning the
body physically, as well as taking time to focus on the breath, begin to down
regulate our nervous system. Focusing extra on the exhale, or possibly extending
the exhale, also help to calm us down and bring us into the present.
THE DHARMA:
TURNING THE WHEEL OF INNER SENSATION
DIRECTING AWARENESS INWARD
As we guide our students towards down-regulating their nervous system, the
initial step is to encourage them to slow down, exhale, and fully arrive on their356 Chapter 11: Awakening our Warm Up
mats. However, this is only the beginning. Our ongoing task is to continue facil-
itating their process of bringing attention inside as they move through the prac-
tice— this is essentially the Dharma, the practices that help to turn the wheel of
this inner awareness. Internal awareness lies at the core of all yogic practices, not
only enhancing external skillfulness but also fostering spiritual growth through
life experiences.
TWO ASPECTS OF NERVES
The structure of our nervous system reveals the division between the autonomic
and somatic aspects of the peripheral nervous system—the autonomic are auto-
matic and somatic refer to the bodily functions that we control.
11. Within the somatic aspect, two types of nerves coexist: motor neurons and
sensory neurons. Motor neurons are efferent, transmitting information from the
CNS to the muscles and glands. You can remember this by thinking “efferent
exits”, as efferent nerves only go from the central nervous system to the muscles
and glands of the body in order to initiate an action. There are about 500,000
motor neurons carrying information from the CNS to peripheral effectors in the
peripheral tissues and organ systems (https://www.sciencedirect.com/topics/
neuroscience/motor-neuron). Sensory neurons are afferent, meaning they carry
information to the Central Nervous System. You can remember this by thinking
“afferent arrives”, as Afferent neurons carry information from sensory receptors
found all over the body towards the central nervous system. Sensory information
may involve special senses, such as vision, hearing, smell, or taste, as well as
the sense of touch, pain, and temperature. There are Approximately 10 million
sensory neurons exist in the body. (https://www.sciencedirect.com/topics/neuro-
science/sensory-neuron)
FAVORING SENSATION OVER MOTION
With 20 times more sensory neurons than motor neurons, Researcher David
Lesondak extrapolates, “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?” (Fascia, what it is and why it matters, 76).
Sensations are meant to guide our movements, both beforehand and throughout
the practice. Unfortunately, it is common to prioritize the shape of movements
without paying enough attention to the rich data provided by sensory neurons.
Our warm-up aims to shift this perspective—prioritizing feeling over form—al-
lowing for natural movement patterns and intuitive responses. Rolling, in par-
ticular, plays a pivotal role in our warm-up routine, offering a range of valuable
benefits. It engenders profound inner sensations, nurtures natural movements,
and diminishes the reliance on excessive externalized processing power. The
beauty of rolling lies in its lack of a predetermined shape or ultimate objective,
which encourages students to approach this intuitive practice without imposing
the weight of excessive control. This approach enables yogis to enhance their
sensory perception (via sensory or afferent nerves) while minimizing the need for
meticulous motor control (via motor or efferent nerves), thus facilitating a more
surrendered and immersive movement experience.357
Chapter 11: Awakening our Warm Up
THE SANGHA:
CULTIVATE DEEP CORE SUPPORT
SANGHA BUOYS YOU UP
In your spiritual journey (sadhana), the sangha serves as your life jacket, ensuring
your head stays above water when you feel overwhelmed. It acts as a dependable
support system, not doing the work for you, but keeping you afloat during chal-
lenging times. Without the sangha, it’s easy to be swept up in a sense of complete
responsibility or even to contemplate giving up. However, with the sangha by
your side, your efforts become sustainable and steadfast. As the Australian
Aboriginal saying wisely states, “Faster alone, further together,” we continue our
individual work while embracing the invaluable support of our sangha.
THE STRENGTH OF THE DEEP CORE
In our body, the support of our sangha can be personified as the buoyancy of our
deep core, our internal life jacket that helps us float through our daily activities
gracefully. The deep core’s strength is like a buoy— it floats lightly and easily
over the waves of the water, but try pushing a buoy down and you’ll soon feel its
hidden strength. This is much like engaging our deep core during certain yoga
postures, or reaching out to a friend when you’re having a tough time. When we
un-weight our limbs, we can directly feel the deep core engaging to support us.
It’s crucial to focus on the initial 1% of movement, as this is the moment when
the deep core must activate to provide support.
DEEP TO SUPERFICIAL
To tap into the power of our deep core, we must pay attention to that first crit-
ical 1% of movement. Neglecting these intrinsic muscles and relying solely on
superficial muscles leads to strain, atrophy, and potential injuries. The superficial
muscles are meant to assist when needed but should not be burdened with con-
stant support.
UN-WEIGHTING FOR DEEP CORE SUPPORT
Generating deep core support requires un-weighting our arms and legs in vari-
ous positions. By slightly lifting a limb without it leaving the floor, we initiate a
chain reaction of work in the deep core, activating this internal buoy of support.
Though it may take time to master, once we experience the benefits, we wonder
how we managed without it.
These seemingly subtle movements hold immense significance, serving as a
cornerstone for optimal performance in more intricate actions, both on the yoga
mat and in our everyday lives. Once our deep core is activated, we find ourselves
gliding through our yoga practice with a newfound sense of support, fluidity, and
grace. This foundational internal support remains steadfast, even as we engage
larger superficial muscles during more dynamic movements, should our practice
call for it.
SUMMARY & REFLECTION
The concept of the Three Jewels in the Yogic tradition embodies three essential
components of a spiritual path: the Buddha, representing inner bliss and focus;
the Dharma, signifying teachings that guide inner awareness; and the Sangha,
symbolizing a supportive community. In the context of yoga warm-ups, these
principles are applied to enhance the experience. The Buddha aspect encourages
down-regulation of the nervous system through gentle pranayama and relax-
ation. The Dharma involves using sensory awareness to guide movement and
cultivate inner sensations. The Sangha relates to engaging the deep core muscles
as a buoyant support during movement. Integrating these principles creates a
balanced and beneficial warm-up routine that prepares the practitioner physi-
cally and spiritually for their yoga practice.
‧
To create an effective warm-up routine for your asana practice, focus on pos-
tures and movements that calm the nervous system (relaxation and exhaling),
cultivate inner sensation (rolling), and generate deep core support (un-weight-
ing). Your routine should be adaptable and evolve with your practice, and
you should practice it regularly to assess its efficacy and make adjustments as
needed. On a practical note, the warm up should be about 10 minutes when
teaching aloud to a student. You will probably find that you can do your own
warm up with teaching it in about 5 minutes. Eventually you will teach your
warm-up routine to your class for feedback.