Lecture: Fluid Forward Folds
5A. We’re all one and then some: Understanding Non-Dualistic Philosophy and Functional Anatomy
1. We’re All One, and then Some
“We’re all one” is a term we’ve heard many times, and there’s no doubt the yogic tradition believes it to be true. However, as Einstein put it, a great formula is simple, but not too simple, and that’s how we might describe the proclamation of one-ness at the heart of the yogic tradition. Kashmir Shaivism, the philosophical roots of Shambhavananda Yoga, posits that the universe is both a unified whole and also composed of infinitely different parts, and what’s more— these aren’t contradictory facts but rather, are essential and complimentary.
Meaning of Non-Dual
Non-duality, or "Advaita" in Sanskrit, is a fundamental concept in the Yogic and Vedantic traditions that emphasizes the inherent oneness and interconnectedness of all existence. It challenges the conventional way of perceiving reality as divided into separate and distinct entities, encouraging a deeper understanding of the underlying unity that permeates the universe.
In the yogic context, non-duality asserts that there is an essential unity beyond the apparent diversity and multiplicity of the world. This unity is often described as the ultimate reality, the source from which all things emanate and to which all things return. Non-duality suggests that the boundaries we perceive between ourselves, other individuals, and the world around us are illusory, born out of our limited senses and conditioned thinking.
Key aspects of the concept of non-duality in the yogic tradition include:
Unity of Self and Universe: Non-duality teaches that there is no fundamental distinction between the individual self (Atman) and the cosmic reality (Brahman). The individual self is seen as an expression or reflection of the universal consciousness. Realizing this unity is often a central goal of spiritual practice.
Beyond Duality: Non-duality challenges the dualistic way of thinking that separates concepts like good and bad, self and other, pleasure and pain. It encourages transcending these dualities to recognize the underlying interconnectedness of all things.
Direct Experience: Non-duality is not just a philosophical concept to be understood intellectually; it's meant to be directly experienced through practices like meditation and self-inquiry. By quieting the mind and looking beyond the surface level of reality, practitioners aim to glimpse the deeper unity that underlies all phenomena.
Freedom from Illusion (Maya): The concept of Maya refers to the illusion that the world is separate and distinct. Non-duality teaches that by realizing the true nature of reality, one can break free from this illusion and perceive the world as an interconnected whole.
Transcendence of Ego: Ego, or the sense of a separate self, is seen as a barrier to understanding non-duality. Through self-inquiry and meditation, practitioners aim to transcend the ego and experience a deeper sense of unity and interconnectedness.
Effortless Flow: Non-duality suggests that when one aligns with the underlying unity of existence, there is a sense of effortlessness and flow in life. This is because one is no longer resisting the natural harmony of the universe.
Integration of Diversity: Non-duality doesn't negate the diversity of the world; rather, it encourages recognizing unity within diversity. Just as different waves are expressions of the same ocean, different individuals are expressions of the same universal consciousness.
In summary, non-duality in the yogic tradition is a profound realization that goes beyond intellectual understanding. It's about directly experiencing the interconnectedness of all things, recognizing the illusion of separateness, and aligning with the deeper reality that transcends the limitations of the ego and the mind.
Shiva and Shakti
While Shiva, the deity, is often envisioned as a meditative ascetic in the Himalayas, the broader concept of Shiva within the Yogic tradition is actually formless, the endless underlying canvas of all reality. On the other hand, Shakti, despite being portrayed in various goddess forms, is also recognized as the rhythmic pulse of all creation. To illustrate, if Shiva is the expansive ocean, Shakti corresponds to the dancing waves that emerge upon its surface. Just as Shiva symbolizes the canvas, Shakti manifests as the vivid imagery painted upon it.
The Vijnana Bhairava, drawing a parallel to fire, elucidates the relationship between Shiva and Shakti. Shiva represents the fire itself, while Shakti embodies the warmth and radiance it generates, serving diverse purposes—ranging from a cooking flame to an illuminating light bulb. Intriguingly, all these fire manifestations are fundamentally fire, yet simultaneously exhibit distinct uniqueness. As the Vijnana Bhairava states, "The burning power of fire is not accepted as separate from fire even after full consideration. It is only described in a distinct way as a preliminary step for the listener towards its knowledge." In the words of Jai Deva Singh, "Just as there is no difference between fire and its power of burning, even so there is no difference between Shiva and Shakti.” In this manner, among myriad other insights, the Yogic tradition imparts the profound wisdom of perceiving a harmonious unity amid infinitely diversified elements.
Transcending the Mind:
The Yogic tradition widely emphasizes that grasping the concept of non-duality—where the entirety and its individual components coexist—is beyond the capacity of the thinking mind. In fact, the Vijnana Bhairava instructs that genuine understanding of this concept comes solely through quieting the mind and experiencing it directly. "Is it impossible to have an experience of this [non-dual] state? One can be aware of it [only when] one is completely free of thoughts." (Verse 15).
This doesn't imply cessation of study in our quest for growth and comprehension; rather, it underscores that our pursuit should extend beyond studying. Learning serves as a guide, a map leading us towards the true journey. Consider the study of anatomy in this context—not merely as a rote memorization of bodily elements, but as a means to enrich the experience of movement and asana. It ignites a deeper connection with our own anatomy, enhancing inner awareness and sensation. By scrutinizing distinct elements (bones, joints, muscles, etc.), we enhance our capacity to perceive the entirety, enabling more graceful movement with heightened inner consciousness. This approach mirrors the fundamental principles of the yogic tradition: journeying the path of Shakti to ultimately encounter the realm of Shiva.
As elucidated by the Vijnana Bhairava in verse 17, "When you tread on the level of Shakti, then you are treading on the path. This is the journey we have to do, the journey we have to do in the field of Shakti, not in the field of Shiva [where] there is no journey." In essence, it entails utilizing diverse elements to rediscover the holistic essence. Embracing a variety of experiences in our daily lives—surrendering, being present, opening our hearts—becomes a conduit for harnessing different forms of Shakti to unveil Shiva. It is at this juncture that magic unfolds, and authentic understanding descends..
Summary & Reflection
Non-dualistic philosophy, or "Advaita," is a central concept in the Yogic tradition, asserting the inherent unity and interconnectedness of all existence. It challenges the illusions of separateness, emphasizes the unity within diversity, and aims for a direct experience of interconnectedness through practices like meditation and self-inquiry. Concepts like the union of Shiva and Shakti, transcending the mind, and embracing both the holistic essence and the diverse elements of reality illustrate this profound philosophy, highlighting a harmonious unity amid infinitely diversified elements within the yogic tradition.
Reflect on a moment in your life where you felt a deep sense of interconnectedness or unity with others or the world around you. How does this experience align with the non-dualistic philosophy of the Yogic tradition, especially in terms of transcending the illusion of separateness and recognizing the inherent unity within diversity?
5B. Moving as One: A Brief Introduction to Non-dual Anatomy
1. Fascinating Fascia: Bridging Yoga and Science
It's truly captivating to recognize that the last three decades have ushered in a new era of exploration in Physiological and Biological research, harmoniously aligning with the core tenets of non-dualism central to the yogic tradition. A groundbreaking revelation in this arena is the unveiling of Fascia—an omnipresent, gel-like collagenous substance that has been evolving alongside each cell within our bodies since the inception of our initial cellular division. Essentially, it serves as the encompassing framework, the canvas upon which our cells are suspended and nurtured. You could say fascia is Shiva, and the myriad of muscles and bones that interact through it are Shakti. Like the Yogic tradition describes, our work is through Shakti to arrive at Shiva— we work with our muscles and bones, yet when we work with them holistically we begin to interact with the underlying substratum that unites them, our connective tissue.
2. Muscle Teams
First and foremost, we direct our focus towards the existence of connective tissue amidst 'muscle teams,' a pivotal factor in harmonizing holistic movement. An illustrative example is the "posterior chain," a term that Physical Therapists have long employed to characterize the interwoven network of muscles along the backside of our body. Consider the hamstrings: their tightness can reverberate upwards to impact the lower back and downwards to influence the calf and sole of the foot. These muscles indeed possess unique origins and insertions, yet they also function as cooperative units spanning the body, collaboratively executing all-encompassing actions such as forward and backward bending, twisting, lifting, squatting, and more.
3. Sensory Rich Super Highway
The second facet of our exploration into fascia within this training pertains to its neurological capacity to foster inner perception. As aptly described by a John Hopkins Medicine article, "Fascia is a thin casing of connective tissue that surrounds and cradles every organ, blood vessel, bone, nerve fiber, and muscle. It goes beyond providing internal structure; fascia houses nerves that render it nearly as sensitive as skin." (https://www.hopkinsmedicine.org/health/wellness-and-prevention/muscle-pain-it-may-actually-be-your-fascia) This all-encompassing connective tissue not only serves as a mechanical scaffold bridging every cell in our body, facilitating nutrient delivery and waste removal, but also functions as a neurological conduit, enabling our body to sense its internal condition and make necessary adjustments. This connective tissue houses all the sensory neurons within your body—essentially, the sensory inputs your nervous system relies on to organize and guide your actions. Consequently, your connective tissue stands as the most sensorially enriched tissue in your body, surpassing even your eyes—enabling you to shut your eyes while keeping your most significant sensory receptor wide open.
4. Connective Tissue: Making the Dream Work
Embracing the journey of holistic movement and embodying mindfulness in our practice invites boundless growth and evolution. Just as fascia exemplifies non-duality by bridging individual components into a unified whole, our yogic journey harmonizes the many parts of our being into a singular essence. The depths we can reach are not just linear improvements, but they expand exponentially, unlocking realms of potential we may have deemed unreachable. Sri Shambhavananda's wisdom resonates deeply in this context:“When we get the sangha together, we can move mountains of wood, mountains of tension, and mountains of fear. When we plug into the collective shakti, transformations are possible.” By harnessing the collective power of shakti and immersing ourselves in the profound interconnectedness of all things, we pave the way for transformative experiences, allowing our spirits, minds, and bodies to soar to unprecedented heights.
5. The Genesis of Fascial Exploration:
The revelation of this comprehensive network of support and synergy had modest origins. Thomas Meyers played a pivotal role in its discovery while conducting an anatomy class centered on dissection. In his endeavor to aid students in recalling the multitude of muscles he was dissecting, he showcased how the muscles were interconnected through a specific tissue—fascia. Prior to this, fascia was perceived merely as a wrapping around the muscles, often excised to reveal muscle insertions and origins. However, Thomas Meyers, in contrast, maintained the integrity of the fascia during dissection and unveiled how the muscles were also interconnected.
6. Different Textbooks Show Different Interpretations
For instance, consider the plantar fascia—it attaches to the calcaneus, but it also extensively envelops the heel and interweaves with the Achilles tendon. Furthermore, the fascia of the Achilles tendon intertwines substantially with the gastrocnemius. As he delved deeper into this experiment, Meyers was astonished to find that the connections persisted not only within individual muscles but also extended between them. What began as an educational exercise evolved into his life's work. Over the subsequent decade, he meticulously uncovered seven primary muscle teams within the body, unequivocally linked by this connective tissue.
The revelation of these muscle teams has offered movement experts across various disciplines the opportunity to perceive the innate pathways of movement spanning the body. Uncovering these teams of muscles has allowed movement experts in all fields to see the natural pathways of movement across the body and begin to work with movement in more natural and intuitive ways, working with, not against, these natural teams.
7. Training Muscle Teams:
It’s a challenge to find a professional football, baseball, basketball, or martial arts discipline that hasn't fully embraced the groundbreaking outcomes of Thomas Meyers' research. Even within your local gym, the influence of fascial exploration is likely evident—from the innovative use of barbells in "Landmine exercises," encouraging individuals to lift, push, and pull weights from various angles and degrees to foster holistic engagement, to activities like ropes, box jumps, spiraling Ax cuts, and more. Functional movement that harmonizes with the "fascial lines" has become the new norm in athletic training and recovery.
Fascial research has shone a spotlight on incorporating larger, more all-encompassing movements like running, jumping, and throwing, as well as multidimensional "crawling" motions such as bear walks and Lizard crawls. This holistic approach isn't exclusive to high-performance athletes; it's equally informing the practices of Physical Therapists and functional movement experts across the globe. While the idea of holistic movement isn't novel, the research now firmly substantiates what the yogic tradition has espoused for millennia—our asana and movement practices should embody the essence of "effortless effort." This translates to engaging in work without the sensation of it being overly localized. Our movement practice should have the capacity to endure without inducing tension, implying that the entire body should share the load, rather than isolating specific muscles like the biceps or the lower back.
Importantly, this comprehensive approach extends beyond the confines of physicality. Just as the yogic tradition has conveyed for ages, this form of work evolves into a surrender that transcends the physical realm, leading to an experience of the infinite.That is, we don’t just move more consciously because it will win us a medal, we move more consciously, more holistically, so we can experience our true nature through the practice of moving.
8. Isolation Injures, Integration Heals: When you isolate a muscle from its team, such as stretching the hamstrings alone in a flat back forward fold, you build imbalances that eventually lead to injury, like the epidemic of hamstring tendontitis that is happening across yoga studios in the county right now. The answer isn’t to stop stretching our hamstrings, to live in fear of injury, but rather is to learn how to use our entire back line of musculature holistically, which is our lesson on forward folds.
Similarly, back bending can lead to a pinch in your discs if done in isolation, like just reaching for your heels in Ustransa, camel pose. But when you learn how to eccentrically lengthen and strengthen your entire front line team through functional holistic movement, that same posture can be the very pose that saves your back.
We also saw this in our previous section, where isolated external hip rotation can lead to labral tears leading to hip replacements, but when done with buoyant support, those same postures can repair your hips. Integration, rather than isolation, is an intuitive process as it is the way we moved originally as infants— but it takes time to reveal this intuition from behind the veil of our everyday patterns, and that’s where the training comes in. This is time devoted to simply peeling away the unconscious movement that keeps us locked in patterns of discomfort, in order to reveal holistic intuitive full body movements that naturally reveal the natural state of Health (‘Sat’ in Sanskrit, pure being) that is our True Nature.
9. Seeking a Direct Experience: The role of anatomy in this training transcends mere intellectual pursuits; it aims to illuminate the innate rhythms and motions of your body as it gracefully navigates through space. These revelations, in turn, become the conduits for stilling your thoughts and redirecting your focus inwards. While we engage with the study of anatomy through the mind, its true purpose extends beyond filling our mental piggy banks—it is designed to infuse our postures and internal contemplation with a profound, immediate richness.
Patanjali eloquently captures this essence in the opening chapter of the Yoga Sutras: "Through self-enquiry the practitioner gains insight, but eventually all mental logic must come to an end in bliss. Following that is the comprehension that all is the Self (yoga)" (1.17). Self-inquiry, such as the exploration of anatomy, represents a pivotal stride along the journey—a step that is undoubtedly essential, yet not the ultimate destination. The true culmination lies in experiencing our state of being during the practice of yoga, an encounter that necessitates stilling the mind.
Similarly, Swami Muktananda likened meditation to a bird with two wings—effort and grace. In anatomy we need anatomy to comprehend the body's intricacies, but we also must surrender and allow our direct experience to inform our understanding, and that’s grace. When these forces of effort and grace seamlessly unite, we ascend to new heights. This, in essence, is the purpose of anatomy in this training: to empower you to soar—to navigate the realms of yoga with profound understanding alongside an equally profound personal experience.
Summary & Reflection:
In the last three decades, the exploration of fascia, a gel-like substance surrounding literally every cell of our bodies, has revolutionized physiological and biological research, while also aligning with non-dualism principles in yoga. This discovery highlights fascia's dual role as a scaffold interconnecting cells and tissues, and as a neural-rich conduit for transmitting information, with implications for understanding muscles as cooperative units and for fostering inner perception. Fascia has also influenced movement practices across various disciplines, including athletics and yoga, promoting holistic, interconnected movements and reflecting the non-dualistic philosophy that emphasizes unity and interconnectedness.
Considering the profound relationship between the research on fascia and the principles of non-dualism in yoga, how might this holistic understanding of interconnectedness influence your personal approach to movement and well-being? Reflect on any shifts in your perceptions or practices stemming from this revelation— or ways that these revelations have already become a part of your movement practice.
Ch. 5 Review Quiz: The Least you need to know about non-dual philosophy and non-dual anatomy
Multiple Choice:
1. What term is often used to describe the fundamental concept in the Yogic and Vedantic traditions that emphasizes the interconnectedness of all existence?
a) Dualism
b) Pluralism
c) Non-duality
d) Solipsism
2. According to the Kashmir Shaivism philosophy, how does the universe relate to the concept of one-ness?
a) The universe is a separate entity from all existence.
b) The universe is composed of infinitely different parts that are contradictory.
c) The universe is a unified whole while also being made up of different parts.
d) The universe is an illusion and doesn't exist.
3. Which of the following is NOT a key aspect of the concept of non-duality in the yogic tradition?
a) Direct Experience
b) Transcendence of Duality
c) Isolation of Self
d) Unity of Self and Universe
True or False:
4. Non-duality challenges the dualistic way of thinking and encourages recognizing the underlying interconnectedness of all things.
True / False
In the yogic tradition, the concept of non-duality can only be understood intellectually and doesn't require direct experience.
True / False
Fascia serves as a mechanical scaffold but does not play a role in transmitting information within the body.
True / False
Fill in the Blanks:
7. The philosophical roots of Shambhavananda Yoga are based on __________ Shaivism, which posits that the universe is both a unified whole and composed of different parts.
8.______ is the Sanskrit term used to describe the illusion that the world is separate and distinct, according to non-dual philosophy?
9. What image is used in the Vijnana Bhairava to show that Shiva and Shakti are inherently the same, while possessing different qualities?
Short Answer:
10. Explain the concept of non-duality in the yogic tradition and how it challenges conventional perceptions of reality.
11.How does the study of anatomy contribute to a deeper understanding of yoga practice and the concept of non-duality?
Essay:
12. Discuss the significance of the relationship between Shiva and Shakti in the context of non-dualistic philosophy. How does this relationship illustrate the interconnectedness of all existence? Provide examples to support your answer.
Answers
Multiple Choice:
1. c) Non-duality
2. c) The universe is a unified whole while also being made up of different parts.
3. c) Isolation of Self
True or False:
4. True
5. False
6. False
Fill in the Blanks:
7. Kashmir
8. Maya
9. Fire
Short Answer:
10. Non-duality is a fundamental concept in the yogic tradition that emphasizes the inherent interconnectedness of all existence. It challenges the conventional perception of reality as divided into separate entities and encourages recognizing the underlying unity that permeates the universe. It teaches that there is no fundamental distinction between the individual self (Atman) and the cosmic reality (Brahman), and it can be directly experienced through practices like meditation.
11. Anatomy helps practitioners develop a holistic approach to movement, focusing on integration rather than isolation of muscles, which mirrors the yogic philosophy of effortlessness and unity.
Essay:
12. The relationship between Shiva and Shakti is central to non-dualistic philosophy. Shiva symbolizes the formless, underlying essence of all reality, while Shakti represents the creative energy and diversity that manifests on that canvas. This relationship illustrates that despite the apparent diversity in existence, there is an underlying unity that connects everything. Just as fire and its burning power are fundamentally the same, Shiva and Shakti are inseparable yet express unique qualities. This unity in diversity reflects the interconnectedness emphasized in non-duality, highlighting that all elements of existence are expressions of the same universal consciousness.
Ch. 6 Fluid Forward Folds: Folding Forward from the Background of our Awareness
6A. Our Back line, the Background of Awareness:
1. “Hello Flexion, My Old Friend…”:
We are born into flexion, and we eventually return to flexion, making it an intuitive and familiar family of poses. Between those two points in our life, the back line of our body slowly awakens and rolls us out of flexion. These thick, slow twitch endurance muscles on the back side of our body are ‘made from a different fiber’ so to speak, as they are able to resist the ever present pull of gravity for a lifetime. Our time spent in forward folds is a time to nourish these sleeping giants of muscular integrity, and as we do so, we find that our awareness is drawn into their slower and quieter dimension— which is one of many reasons forward folds help you feel calm.
2. Turya Consciousness, The Backdrop of Awareness:
As we begin to consciously work with this slower paced back line of musculature, our grasshopper mind settles down, and our attention effortlessly draws out of our thoughts and senses, into the background of our awareness, where the unity we seek to experience truly exists— the quiet witness known in the yogic tradition as Turya consciousness. As Jai Deva Singh teaches in his commentary on the Shiva Sutras, “Though it remains as the background of all we are and do, we are unaware of Turya Consciousness. It is not a feature of our normal consciousness. The upayas are mentioned so that we may prepare ourselves for its reception.” (109). Like the back line of our body, our true nature, our one-ness, lies in the background of our awareness. Like our back line, it is not a feature of our everyday life, which normally takes place in front of us. The practice of yoga, from asana to meditation, helps to draw our awareness back into this vaster unified space, bringing tremendous rejuvenation to our mind, body and spirit.
3. Fluid Forward Folds:
The focus on 'fluidity' in this section guides us in merging deep surrender into our physical practice of forward folding. When we fold with fluidity, it's as if we naturally let go of holding onto our hamstrings and allow the whole back line to be part of the experience. This kind of smooth folding also helps us release our grasp on the constant thoughts that fill our mind because moving seamlessly requires uninterrupted awareness. The Shiva Sutras impart the wisdom that “Pauseless Awareness Brings Attainment" suggesting that the stretch we seek in our back line isn't solely about touching our toes, but more about maintaining our awareness on the present as we move. As the Sutras teach, “By holding the [awareness of] that movement, the goal of uniting the seeker of God consciousness with the God consciousness they seek, the spiritual aspirant with that to which they aspire…is achieved.” (2.2) Forward folds are an amazing opportunity to calm our mind and nervous system, pulling our awareness out of our thoughts and into the foundation of our being. In doing so, we also learn to how to bring incredible nourishment and support to the muscles that support us all day, everyday, from cradle to grave.
4. Integrate, not isolate:
The muscles in our feet, calves, hamstrings, and lower back work persistently throughout the day to lift us up from a bent position. As we engage with these steadfast muscles, our entire nervous system shifts into a lower gear. Our awareness broadens, transforming us into observers rather than just participants in the scenes of our lives. A crucial element in mastering forward folds effectively is to function harmoniously as a united team along our entire back line. This means letting go of the common approach of singling out the hamstrings as the sole focus and instead widening our perspective to encompass the entire chain at the back. This approach not only enhances the benefits we desire but also guards against the emerging and prevalent issue known as "yoga butt.”
You don’t want this Yoga Butt:
The term "yoga butt" used in medical circles doesn't refer to its shape or firmness, but rather to a hamstring connection tear at the ischial tuberosity. This often results in a dull ache and stiffness around the buttocks, back of the thigh, knee, or lower leg, with symptoms akin to sciatica. This condition mainly arises due to modern yoga's tendency to flatten the back and isolate the hamstrings in forward folds. Just as we discussed in the context of external hip rotation, when a practitioner overly emphasizes the sensation of stretching, it can lead the stretch closer to the joint capsule, ultimately resulting in a tear in the connective tissue linking muscle and bone. A more comprehensive approach that engages the entire back line helps prevent this injury and transforms the experience of forward folding into the calming journey it should be.
Summary & Reflection
We begin and end our lives in flexion, and we owe our daily upright posture to the incredible long term work of our back line. As we work with our back line in yoga, we are drawn deeply into their calm and steadfast reality, the background of our body and awareness, paralleling with the yogic concept of Turya. It also discusses the importance of integrating rather than isolating muscles in forward folding, cautioning against a common injury known as "yoga butt" and encouraging a holistic approach that engages the entire back line and connects to deeper consciousness in yoga practice.
In what ways have you approached forward folds in your yoga practice? Have you focused primarily on the hamstrings, or have you considered the integration of the entire back line? How might adopting a holistic approach impact your practice? Consider the analogy between the back line of our body and our true nature in the background of our awareness. How does this analogy enhance your understanding of the interconnectedness of our physical and spiritual dimensions?
6B. The Back Line Team
1. Unveiling the Plantar Fascia:
Our journey along the back line commences right at the soles of our feet, where we encounter the plantar fascia—a sturdy connective tissue that arches and links our heels to our toes. Often, when this term comes up, our minds may jump to plantar fasciitis, an inflammation of the plantar fascia where it connects to the heel. However, this common issue doesn't usually stand alone; it can signal or even trigger tightness along the entire back line. As Tom Meyers elaborates in his book 'Anatomy Trains,' "An excessively dense plantar fascia can restrict foot and toe movement, as well as limit the mobility of the entire back line." (AT, p.46). The fact that a relatively small amount of tissue can exert such a significant influence over the entire system underscores the profound power of our feet. While the exact causes of plantar fasciitis remain somewhat elusive, the work we're undertaking to awaken the sensory potential of our feet holds the key to unlocking their potential—both metaphorically and literally.
Exploring the Influence of the Plantar Fascia:
Let's see how the lower part of our superficial back line (SBL) can impact the entire chain!
Start by performing a forward bend with straight legs as a baseline. Observe the position of your arms as they hang and their relationship to the floor. We'll revisit this later for comparison.
Take a tennis ball and place it under your foot. Gently roll the ball along the foot's surface, searching for any sensitive areas. When you find a sensitive spot, pause and apply pressure to the point where pleasure meets discomfort for about 20 seconds. Move to a different point on the foot and repeat the process. Remember to do this for both feet.
Now, return to a forward fold and observe any changes in the length to which your arms hang. This experiment highlights how the fascial chain functions as a unified entity, extending from your toes all the way to your head.
2. The Heel and Calf Muscles:
The plantar fascia extends through a robust band of connective tissue that spans over the heel and attaches to the Gastrocnemius, commonly known as the calf muscle. This muscle, which has two heads, ascends to the femur's condyles situated above the knee joint. When you rise onto your tiptoes, you can sense the connection between the plantar fascia and the calf muscle. As the bottom of your foot flexes, your calves also engage.
As we showed earlier, in traditional anatomy resources, you might not encounter this interconnectedness. Many depict the plantar fascia ending at the heel, while the Achilles tendon is shown attaching above the heel. This discrepancy exemplifies why the idea of muscles working together as teams is a novel concept for many of us. However, studies focusing on connective tissue have demonstrated a tangible, strong supportive link between the two. You can even feel this connection when massaging the heel with your hands. During your yoga practice, you can leverage this natural connection by gently rocking the heel from side to side when your leg is extended in a forward fold. This kind of massage helps alleviate tightness and crystallization in the connective tissue, which extends along the entire length of the body's back line.
3. The Hamstrings:
Progressing from the calves, we encounter the hamstrings, a group of three muscles. On the inner side, there's the semitendinosus; situated in the middle of the thigh, we have the semimembranosus; and on the outer edge, we find the biceps femoris, a muscle we explored earlier when discussing the advantages of spiraling our stance for enhanced support. These muscles attach to the ischial tuberosity, and it's important to note that they collectively form a broad muscle group, consisting of three distinct muscles.
Understanding that the hamstrings comprise this trio of muscles is crucial. Rather than isolating the stretch to one specific area, such as the ischial tuberosity, it can be highly effective to introduce a gentle side-to-side swaying motion, akin to wagging a tail, during hamstring stretches. Think of the hamstrings like a rainbow, and allow your stretch to sway organically through the whole spectrum. This approach helps distribute the stretch evenly across the entire surface of the hamstrings, enhancing the overall effectiveness of the stretch for both the back line and the hamstrings themselves.
4. Erector Spinae:
Moving further up the back line, we encounter the erector spinae muscles—a true powerhouse of enduring strength. Often taken for granted, these muscles work quietly behind the scenes, defying gravity by continuously pulling us upright. Their silent strength unfurls us from the fetal position we're born into and accompanies us throughout life's journey.
The back, especially the lower back, is an anatomically and functionally sensitive area. As yoga instructors and teacher trainers, our role isn't to diagnose or treat back injuries, but rather to facilitate space, stability, and awareness. Our tools support students on their personal paths, but we must remember that each individual's experience of their back is unique. Encouraging self-care and mindfulness when working with the spine is paramount.
Rolling Up with Awareness:
Spinal flexion is a natural and necessary movement for everyone. Research even suggests that a lack of spinal flexion can lead to a diminishing range of motion over time. While we consciously incorporate spinal flexion in our practice to preserve this essential movement, we should always prioritize our students' comfort and confidence during these motions. Offering various options and modifications is key. The practice of spinal flexion should feel enjoyable and explorative—it's about enhancing the experience, not enduring discomfort. If discomfort arises, it's crucial to adjust our approach, as pushing through discomfort could exacerbate the situation. Our aim is to foster an environment of joyful exploration, where each step is taken with well-being in mind.
Important Note: Individuals with certain medical conditions or physical limitations should exercise caution and avoid rolling up their spine during certain movements. Rolling up the spine can place strain on the back and may exacerbate underlying issues. If you have any of the following conditions, please refrain from rolling up your spine and consult a medical professional before attempting such movements:
Spinal Disc Issues: If you have herniated discs, bulging discs, or any other spinal disc-related problems, avoid rolling up the spine as it can compress the discs and worsen the condition.
Osteoporosis: People with osteoporosis have weakened bones, and rolling up the spine can increase the risk of vertebral fractures. It's advisable to choose spine-friendly exercises that maintain the spine's natural alignment.
Spondylolisthesis: This condition involves the forward displacement of a vertebra. Rolling up the spine can further stress the affected area and lead to discomfort or potential injury.
Severe Back Pain: Individuals experiencing acute back pain should avoid movements that strain the spine, including rolling up. Focus on gentle stretches and consult a healthcare professional for appropriate guidance.
Pregnancy: Pregnant individuals should be cautious during movements that involve rolling up the spine, especially in the later stages of pregnancy. The changing center of gravity and potential strain on the abdominal muscles should be considered.
Recent Surgeries or Injuries: If you have recently undergone spinal surgery or have a history of back injuries, avoid rolling up the spine until you have fully recovered and received clearance from your healthcare provider.
Any Undiagnosed Medical Condition: If you're unsure about whether rolling up the spine is safe for you due to an undiagnosed medical condition, you may want to consult a medical professional before attempting such movements.
Remember that individual circumstances can vary, and it's crucial to prioritize your safety and well-being. This underscores the importance of developing interoception, your ability to feel what is going on inside and assess whether it is safe and healthy for you.
5. Thoraco-Lumbar Fascia:
In anatomy textbooks, the low back presents a distinctive diamond-shaped region known as the thoraco-lumbar fascia. This area hosts a convergence of three layers of connective tissue that intimately link with the muscles forming our core cylinder: a superficial Posterior Layer covering deep back muscles, a middle layer with the quadratus lumborum in between, and an anterior layer. This connective tissue becomes a hub for the transverse abdominus, erector spinae, quadratus lumborum, psoas major, as well as the internal and external obliques to fire and communicate as one functional whole, crafting a supportive cylindrical structure between our pelvis and ribs.
The thoraco lumbar fascia serves many purposes, such as organizing the muscles in the lumbar region into groups, as well as providing an attachment group for the large muscles of our back side, such as the Trapezius, Latissimus Doris, and Gluteus Maximus. This underscores why initiating spinal flexion often involves activating our core cylinder. As a yoga instructor, having a range of exercises to awaken these support muscles can enhance your ability to teach spinal flexion with a sense of security and reinforcement.
Once the deep core is engaged, the experience of movement becomes smoother and more graceful. Additionally, the outer layers of core support exert pressure against the spine, assisting in counteracting gravity's pull during flexion. Directing our focus to the back line itself is an often underestimated yet remarkable tool for promoting fluid spinal flexion and extension. After all, the muscles of our back line are literally responsible for the lifting involved in these movements.
6. Why Knee Bending Enhances Flexion:
An often overlooked aspect of anatomy that can significantly improve the fluidity and comprehensiveness of spinal flexion, as well as flexion in general, is the act of bending our knees. At the knee joint, the musculature of the calf and hamstrings intersect, yet they don't directly intertwine. This knee bending action effectively relieves tension from the back line by creating separation between the tautness of the plantar fascia and calf muscles on one side, and the hamstrings and erector muscles on the other. Simply put, when we bend our knees before and during forward folding, we alleviate pressure on the back line, allowing for smoother and more holistic movement into folds. Interestingly, even a slight knee bend while standing, akin to a shallow chair pose, can sufficiently unload the posterior chain, helping us establish a neutral pelvis. This principle is applicable not only to standing or kneeling forward folds like Parsvottanasana or Runner’s Lunge but also to seated forward folds.
7/8. Ilium and SI Joint
As we bring our attention to the back in our forward folds we find a great opportunity to look at how the spine and pelvis are connected. The Sacroiliac joint, or SI joint, is a gyroscopic joint that allows the spine and pelvis to interact. To visualize gyroscopic movement, imagine holding an invisible volleyball in your hands, then rotate one hand forward and the other hand back. Keep rotating the hands in opposite directions and you’ll be emulating the gyroscopic movement of the SI joint. Now bring your hands to the top back side of your hips and hold them there as you walk around the room— be sure to walk with a little bit of swagger to allow the hips movement freedom. You should feel this gyroscopic movement in its natural habitat now.
In a yoga class setting it is important to recognize that the SI joint represents the connection of our pelvis and spine. When we rock our hips back in chair pose, we maintain the natural relationship of the spine and pelvis. When we fold forward, the lumbar spine begins to round slightly and the relationship between the two bones changes. When we roll up the spine, this relationship flows through an entire spectrum of angles and support. By bringing our awareness to this connection point of upper and lower halves, we can better support it throughout its many angles and variations in our practice.
9. The Unseen Geometry of Seated Forward Bends:
There is a hidden geometry at play when we fold forward from seated. What we don’t realize that is that the act of sitting up itself is a deep forward fold, meaning that you are starting from a loaded position in terms of your back line anatomy. Beginning a forward fold from a standing position is the equivalent of beginning a seated forward fold from lying flat on your back— can you picture that? It is much easier to find a neutral pelvis and spine from standing because the back line is not being stretched, whereas when seated we are in a forward fold before we even begin, leading many people to work with poor body mechanics in seated postures. Additionally, our tendency to subconsciously mimic the ceremonial bowing motion from standing to seated poses might exacerbate the issue. Regrettably, this can manifest as a pronounced kyphotic curve in the upper thoracic spine, colloquially referred to as a 'humpback.'
Achieving Success in Seated Positions:
The solution lies in first acknowledging the preparatory work required when initiating a seated forward fold. Allocate time to establish integrity and alignment before even beginning the fold. Depending on the individual, this might involve placing a blanket under the sit bones to lessen the extent of flexion. It's also beneficial for students to position themselves with a bend in the extended leg. This modification unloads the posterior chain and allows for a more comprehensive movement through the back line. Often, the act of bending the knee creates space in the back line, potentially negating the need for a blanket.
10. Creating Space through Seated Movement:
Another helpful strategy while seated is to isometrically draw back on the heel of the extended leg—a bit like pulling the mat toward you. This seemingly simple action enables the muscles of the back line to sustain their length while simultaneously engaging, resulting in a controlled and spacious fold. Subsequently, pushing the heel forward on the mat straightens the leg and initiates the stretch. This sensation is akin to an octopus extending its tentacles and then contracting them to propel itself through water. Repeating this 'Octopus' technique a few times synchronizes the back line's movement, eventually leading to a point of stillness within the fold that feels productive. Introducing slight rocking or lateral swaying at this juncture disperses the stretch across the width of the hamstrings and erectors, providing a sense of spaciousness and ease, or simply enjoying a moment of stillness while breathing.
Summary & Reflection
The exploration of the plantar fascia's impact on the back line takes center stage in yoga practice, particularly in experiments involving forward bending. This involves emphasizing the connection between the plantar fascia and calf muscles, challenging traditional anatomy, and advocating relief through rocking in yoga practice. Transitioning to the hamstrings, the essay underscores the importance of a holistic stretch with a side-to-side swaying motion for enhanced effectiveness across the entire surface. Moving to the erector spinae, the muscles are recognized as a powerhouse in the back line, with yoga instructors playing a pivotal role in facilitating space, stability, and awareness for students, promoting self-care, and mindfulness during spinal flexion movements. The focus on joyful exploration and comfort is paramount. The thoraco-lumbar fascia is then highlighted for its role in connecting muscles into a core cylinder and supporting spinal flexion, with an emphasis on engaging the deep core for smoother movement. Bending knees is explored as an often overlooked benefit in enhancing spinal flexion, relieving tension, and creating separation between various muscle groups. Shifting to the Sacroiliac joint (SI joint), its significance as a gyroscopic joint enabling interaction between the spine and pelvis is emphasized, crucial for supporting the dynamic relationship during poses like chair pose, forward folds, and rolling up the spine. Concluding with seated forward bends, the essay unveils the hidden geometry and deep forward fold inherent in sitting, underscoring the importance of preparatory work, including alignment, using a blanket, and incorporating a bend in the extended leg to enhance movement through the back line during seated positions.
Explore the concept of teamwork within the body's muscles and fascial chains. How does the idea of muscles working together as teams reshape your approach to forward folds? How can using your whole backline help you find more fluidity and strength in your forward folding postures?
Consider the significance of spinal flexion in maintaining a healthy range of motion and overall well-being. Have you encountered any challenges or misconceptions related to spinal flexion? How can practicing spinal flexion with awareness enhance your experience?
Ch. 6 Review Quiz: The least you need to know about Forward Folds and the Back Line Team
Multiple Choice:
1. What is the significance of the back line in our body?
a) It is responsible for lateral movements.
b) It supports our posture and movement.
c) It controls our facial expressions.
d) It is primarily involved in digestion.
2. What is the purpose of forward folds in yoga?
a) To strengthen the front muscles of the body.
b) To engage the core muscles exclusively.
c) To nourish and awaken the back line of the body.
d) To improve cardiovascular fitness.
3. According to Jai Deva Singh, what is the "Turya consciousness"?
a) An advanced yoga pose.
b) The unity of body and mind.
c) The quiet witness in the background of awareness.
d) A type of meditation technique.
True or False:
4. Forward folds can help calm the mind and nervous system.
True / False
5. ”Yoga butt" refers to the shape and firmness of the buttocks.
True / False
6. The plantar fascia is a connective tissue that spans from the heels to the toes.
True / False
Fill in the Blanks:
7. The term "yoga butt" refers to a hamstring connection tear at the ________, which can cause discomfort and stiffness in various areas.
8. The deep core, including muscles like the transversus abdominis and the internal and external obliques, supports fluid spinal flexion and extension by exerting pressure against the spine, countering the pull of ________ during these movements.
Matching:
9. Match the muscle with its corresponding function:
a) Erector Spinae 1) Supports posture and movement
b) Hamstrings 2) Lifts the body upright
c) Gastrocnemius 3) Flexes the knee joint
d) Transversus Abdominis 4) Responsible for calf engagement
Short Answer:
10. How can bending the knees enhance the fluidity of spinal flexion during yoga practice?
11. Briefly explain the concept of the "Turya consciousness" in the context of yoga philosophy.
Essay:
12. Discuss the importance of engaging the entire back line in forward folds and how it can contribute to a more holistic yoga practice. Provide examples of specific muscles and their roles in this process.
Answers:
1. b) It supports our posture and movement.
2. c) To nourish and awaken the back line of the body.
3. c) The quiet witness in the background of awareness.
4. True
5. False
6.True
7.Ischial Tuberosity
8.Gravity
9. a-2, b-3, c-4, d-1
10. Bending the knees relieves tension from the back line by separating the calf and hamstring muscles, allowing smoother and more comprehensive movement.
11. The "Turya consciousness" refers to the quiet witness in the background of awareness, often achieved through yoga and meditation practices, helping to tap into a deeper sense of unity and consciousness.