Arquivo do mês: junho 2013

BACKBENDS AND INVERSIONS AT ADVANCED PRACTICE WITH PATRICIA WALDEN AT iYENGAR YOGA AUSTIN

 Patricia Walden

Intermediate Retreat – Covington, LA – Gather At The River
02/13/2013 Wednesday
Notes  courtesy  of  Karen  Phillips.
 
AM – backbends – working on the udana vayu (throat/tongue) and prana vayu (upper chest)
Swastikasana  
Adho Mukha Svanasana
Supta Virasana (Supta Baddha Konasana if knees can’t do supta virasana)– bolster horizontal on side for taller height, rolled blanket under neck she want throat open curve to neck
Tadasana – do feet action from yesterday
Baddhanguliasana – arms forward intertwine hands, take up, held the longest time in the history of baddhanguliasana, arms forward other intertwine, another record
Tadasana – arms straight out to side palms up, rotate upper arms then rotate only forearms down, then hands perpendicular to forearms – held the longest time in the history of arms to side hands perpendicular
Adho Mukha Vrksasana – 3x – up with both legs
Pincha Mayurasana – 4x – if can balance in middle of room do, what would you do when you don’t have walls, 2x with heel of palm wrist facing block, little finger on floor, fingers straight, use the lift of the inner legs to lengthen spine; 2x hands classic flat on mat, balance
Sirsasana  => Parsva Sirsasana– didn’t keep us in parsva sirsasana because nobody was straight
Adho Mukha Virasana
Bhujangasana – 1x
Adho Mukha Svanasana => Urdhva Mukha Svanasana – 3x
Get chair
Dwi Pada Vipritta Dandasana – edge of seat just under bottom tip of shoulder blade, legs straight to wall toes uparms straight hands on back of chair, then take arms overhead palms up then take hands to chair side elbows below seat then take hands on navel band
Dwi Pada Vipritta Dandasana – go in chair backward from normal ducking head below back bar, , this is for the pelvis (previous for back/shoulders) take head to floor, knees bent, arms to chair
Dwi Pada Vipritta Dandasana – classic
Ustrasana Prep – kneel infront of chair seat with front edge of chair seat touching upper thighs/front groins, hold sides of chair seat and use that grasp to help coil upper back, should feel like shoulders lifting over foam square and coiling up/over it, don’t go back just work on coiling
Dwi Pada Vipritta Dandasana – classic, go a little further off, take arms overhead clasping elbows, pump elbows down toward floor, elbows should not get to floor, pump the coiling reaching elbows down, again: same pumping but this time press roots of thighs down strongly (her demo she had carrie sit on her upper thighs) and have opposing action from one of these grosser to more advanced navel (more gross action)/ziphoid process bottom sternum area/ ctr collarbone to sternum movement, this opposing action will give more backbend
Dwi Pada Vipritta Dandasana – long trifold blanket down ctr of chair seat and hanging off front to floor, walk hands up blanket and pull elbows down
Dwi Pada Vipritta Dandasana – use breath, inhale then action of pulling side of chair back with hands and coiling curving more on the exhale, use organs of action
Ustrasana – facing chair, pelvis stays touching front chair seat edge, coil (told me this is great for me cause I hold tension in front ribs, she had me strap torso just below bra strap band tight for rest of class to lift away from strap, hands to heels, again if can then take straight arms overhead and touch floor the pelvis can leave chair seat to do this
Urdhva Dhanurasana – 5x – toes up wall sole of ft on floor/knees touch wall, come up knees do not leave wall, walk hands in then move shins away from wall, back thighs lift, full straetch of arms, bring air to the buttocks, after few times start doing while bring mind to throat, then bring mind to tailbone and come up from there, then bring mind to spine and come up from there, head down mind up
Dhanurasana – top thighs belted
Urdhva Dhanurasana – 5x – away from wall
Tadasana – curve back coil again as if moving shoulder blades over foam block, mary demoed carrie held foam block on back, keep abdomen back, touch wall
Ustrasana – coil hands overhead touch wall
Dwi Pada Vipritta Dandasana – 4x on floor – come to urdhva dhanurasana, take left hand in take rt hand in (alternate which hand in 1st), knees bent, walk feet in to bring shoulders deeper in, 1x straighten legs
Lay on back knees bent
Prasarita Padottanasana
Savasana
 
Anúncios

~ Ganga – India’s River of Life

GLOBAL INDIAN BLOG

The Ganaga and her riverside places, are one of the most beautiful places in the world. Watch this incredible journey how River Ganga/Ganges has transformed surrounding places into amazing landscapes, plants and trees , animals, heritage, culture, human colonies, yoga & spiritual destinations, in short LIFE!! Thus, Ganga is most sacred river for Indians and that’s why it is called “India’s River of Life”….This highest respects brings her to a stature of God, and so Indians even thank her by worshiping daily with special “Ganga-Aarti” (Ganga prayers) at early morning and evening —

Watch Ganga riverside open air prayers at Haridwar (Hari means-God, Dwar-Door) & Rishikesh (Rishi means – Pundit/Priest, Kesh – hair/his presence) -> : HERE   (with English subtitles to understand prayers) and HERE.

Ganga – India’s River of Life

The Valley of Flowers (Bhyander Valley, Uttarakhand)

National parks around Ganga

Gangotri (Birth place of river Ganga) and Nanda-devi

Gharials (Crocodiles) at Ganges River

Full…

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YOGA SUTRAS DE PATAÑJALI, I.6

Patanjali ouroI.6 – PRAMĀṆA-VIPARYAYA-VIKALPA-NIDRĀ-SMṚTAYAḤ

Patañjali nesse sūtra nomeia os cinco tipos de vṛttis: conhecimento correto, concepção errônea, ilusão verbal, sono e memória, que serão esmiuçados nos sūtras subsequentes.

Iyengar sustenta que pramāṇa significa conhecimento válido, conhecimento experimentado, conhecimento correto que é estudado e verificado, prova ou evidência, viparyaya invertido, pervertido ou contrário, vikalpa dúvida, indecisão, hesitação, fantasia, imaginação ou sonhar acordado, nidrā sono ou estado de vazio e smṛtayaḥ memória, daí traduzindo o sūtra como “elas são causadas pelo conhecimento correto, conhecimento, ilusão/engano, sono e memória.” Esse quinteto de flutuações ou modificações da consciência está baseado na percepção real ou conhecimento correto baseado em fato e prova, percepção irreal ou pervertido ou ilusão, conhecimento imaginário ou fantasioso, conhecimento baseado no sono e memória.

A consciência tem cinco tipos qualitativos de inteligência: mūḍha (tolo, estúpido ou ignorante), kṣipta (negligente ou distraído), vikṣipta (agitado ou disperso), ekāgra (focado ou concentrado) e niruddha (contido ou controlado). Desde que a inteligência consciente é de cinco tipos, as flutuações também são classificadas em cinco tipos: conhecimento correto, percepção pervertida, imaginação, conhecimento baseado no sono e memória.

As percepções incorretas (viparyaya) são coletadas pelos sentidos da percepção e influenciam a mente a aceitar o que é sentido por eles. O conhecimento fantasioso (vikalpa) faz com que a mente viva num estado imaginário sem considerar os fatos. A memória (smṛti) ajuda a recolher experiências para entendê-las corretamente. O sono (nidrā) tem sua própria peculiaridade: a consciência está vazia no sono; no sono, se tem uma percepção rápida do estado aquietado da mente, manolaya. Esse estado de dormência da mente é sentido somente no despertar.

O conhecimento correto (pramāṇa) é conhecimento direto a partir do âmago do ser. É intuitivo, portanto, puro e além do campo do intelecto. O conhecimento direto leva o homem para além do estado de consciência. Esse estado de consciência é chamado amanaskatva.

Marcia Neves Pinto

YOGA SUTRAS DE PATAÑJALI, I.5

Patanjali ouroI.5 – VṚTTAYAḤ PAÑCATAYYAḤ KLIṢṬA-AKLIṢṬĀḤ

Iyengar explica que vṛttayaḥ pode ser traduzido por movimentos ou modificações, pañcatayyaḥ significa quíntuplo, kliṣṭa afligindo, atormentando, estressando ou doendo e akliṣṭāḥ não problemático, não perturbador, não aflitivo, não estressante, prazeroso. Deste modo, este sūtra poderia ser lido como: “os movimentos da consciência são quíntuplos. Eles podem ser perceptíveis ou imperceptíveis, dolorosos ou indolores.”

A consciência vê os objetos relacionando-os às suas próprias idiossincrasias, criando flutuações e modificações nos pensamentos. Essas modificações, que são de cinco tipos, são explicadas no próximo sūtra e podem ser visíveis ou ocultas, dolorosas ou indolores, estressantes ou prazerosos, reconhecíveis ou irreconhecíveis.

O sūtra anterior explica que a consciência envolve o observador nos objetos observados por ele e convida cinco tipos de flutuações que podem, elas mesmas, ser divididas e subdivididas quase infinitamente.

Dores reconhecidas e angústias são controladas ou aniquiladas pela prática do yoga e pela força de vontade. Dores irreconhecíveis têm seu surgimento no estado de cognição evitado através da libertação dos desejos (vāsanās) e pelo desapego (vairāgya), somados à prática do yoga.

No sūtra II.12, Patañjali utiliza as palavras drsta (visível) e adrsta (imperceptível, invisível). Elas podem ser comparadas a kliṣṭa e akliṣṭā. A natureza faz com que as cinco flutuações apareçam em sua aflitiva forma kliṣṭa, enquanto puruṣa tende a trazê-las para o estado akliṣṭā.

Os vṛttis, em suas manifestações kliṣṭa e akliṣṭā, não são entidades separadas paralelas, mas alimentam e suportam uma à outra. Patañjali não divide os vṛttis em dolorosos e prazerosos porque, mesmo um pensamento considerado prazeroso pode, em última instância, trazer dor.

Não é fácil saber se um pensamento em particular trará dor ou não, então, para melhor identificá-los, troquemos as palavras “dolorosos” e “indolores” por pensamentos egoístas e não egoístas. Os pensamentos egoístas acabam trazendo dor. Já os que não trazem egoísmo nunca poderão ser realmente causa de dor. Nossa principal obrigação é cultivar pensamentos não egoístas e, para saber se nossos pensamentos são ou não egoístas, temos de analisá-los. Isso em si mesmo é prática de yoga – observar nossos próprios pensamentos e analisá-los.

Marcia Neves Pinto

PRÁTICA PESSOAL DE ASANAS

PRÁTICA PESSOAL DE ASANAS:

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No curso do Manouso Manos foi perguntado à ele como deveríamos programar uma prática, ao que ele respondeu que ele seguia a seguinte, também adotada pelo Faeq e passada para mim pela querida e competente professora Rosana Seligmann:

SEGUNDAS: posturas sentadas + equilíbrio sobre os braços balances + invertidas

TERÇAS: posturas sentadas (tempos curtos) + invertidas

QUARTAS: flexões (tempos curtos) + invertidas

QUINTAS: posturas em pé, incluindo as torsões de pé + invertidas

SEXTAS: posturas sentadas (tempos longos) + invertidas

SÁBADOS: retroflexões + invertidas

DOMINGOS: flexões (tempos longos) + invertidas ou descanso.

Para aqueles, como eu,  sujeitos à certificação, convém pegar dois desses dias e praticar toda a lista da prova, por exemplo:

SEGUNDAS: posturas sentadas + equilíbrio sobre os braços balances + invertidas

TERÇAS: prática da lista

QUARTAS: flexões (tempos curtos) + invertidas

QUINTAS: prática da lista

SEXTAS: posturas em pé, incluindo as torsões de pé + invertidas

SÁBADOS: posturas sentadas (tempos longos) + invertidas

DOMINGOS: retroflexões + invertidas

Manouso acrescentou, entretanto que, para ele e para as aulas dele, ele adotou práticas mistas, a fim de evitar que ele não praticasse no dia reservado às posturas que ele não gosta de fazer, bem como evitar que os alunos faltassem às aulas no dia das posturas que eles não gostam, assim surpreendo-lhes. O conselho dele, então, é que nas aulas adotemos práticas variadas e na nossa prática, se possível, sigamos a orientação acima. Caso notemos que estamos “cabulando aula” nos dias da prática que não gostamos, moldemos a prática a fim de evitar que não pratiquemos alguma família de posturas.

Boas práticas!

Marcia Neves Pinto

YOGA CONSERTA DA CABEÇA AOS PÉS

Yoga Fixes From Head To Toes: Poses For 8 Common Conditions

Yoga Medicine

‎sábado, ‎13‎ de ‎outubro‎ de ‎2012, ‏‎06:12:11 | Loren Fishman, MD
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Scientific research into what medical conditions yoga can heal and how it does its work is blossoming. Last year the National Institutes of Health funded 30 clinical trials covering everything from yoga for back pain to cognitive function, blood pressure, irritable bowel, and cardiovascular disease risk. Others in my community are also conducting or designing clinical trials like those I’m doing for scoliosis, bunion and osteoporosis.
Many patients come to see me with more than one complaint in more than one body part, and it’s not difficult to find a way to use yoga to help almost everything. As a legitimate, mainstream modality for healing, yoga is a no-brainer. It’s natural and nearly harmless. It has been proven to improve flexibility, balance, strength, coordination and mood. Expensive medications and surgeries — even those I need to prescribe on occasion — may sometimes have dreaded effects. Yoga can be done at home, for free, with few if any negative side effects.
While there has been a lot of useful discussion about the possibility of hurting oneself while doing yoga, and shoulder stand and plow can be quite dangerous if done incorrectly, my own research has shown the greatest risk arises from trying too hard or being overly enthusiastic. I believe careful, conservative practice is quite safe, and I’ve been doing it myself every day for many years.
Obviously everyone is an individual with unique problems, but some common maladies hit us all from time to time. Here are eight for which yoga has been studied in clinical trials, or that I’m currently in the process of researching myself. Yoga from head to toes, starting at the top and working down:
Migraine: It’s estimated that 28 million Americans suffer from migraine every year and yoga seems to be helpful. When a patient is willing to try yoga for migraine, I suggest forward bends or inverted poses such as headstand. (You don’t have to stand on your head; the modified pose with your legs on a chair is fine.)
Neck Pain: A pain in the neck most commonly arises from stress, from poor posture or from arthritis. Almost miraculously one yoga pose — The Rainbow (Urdhva Dhanurasana) — is effective treatment for all three of these problems.
Shoulder Pain: A yoga-based maneuver has erased pain and disability for more than 800 of my patients who have rotator cuff difficulties, saving them from expensive, painful surgery and at least three months of physical therapy for recovery. The Triangular Forearm Support (TFS) is based on the headstand but you don’t have to stand on your head to do it. It activates a muscle that takes over the function of the one that has been injured. Activating the muscle for a minute and then enthusiastically, fearlessing raising the arm on the bad side trains the subscapularis muscle to take over for the injured superspinadis. The injured muscle never has to work again. I have followed patients who have been cured by this maneuver — painless full range of motion for 10 years.
Back Pain: A lot of work has already been done showing the efficacy of yoga. Of course, different poses are healing for different causes of back pain. For spasm, one of the most common symptoms, I suggest forward bends.
Piriformis Syndrome: “Pain in the butt” accounts for as much or more pain than herniated disk. If you have it, relieve the pressure on your sciatic nerve by stretching the piriformis muscle with poses such as a modified Pigeon, (Kapetasana) or Twisted Triangle (Parvrtta Trikonasana).
Knee Osteoarthritis: As long ago as 2005 a pilot study suggested that yoga done in the BKS Iyengar style could help those who had osteoarthritis of the knee and who had never done any kind of yoga before, people who were obese or older than 50. My favorite poses for this widespread condition are Warrior I and II.
Plantar Fasciitis: A pad of fat in your heal covers the plantar fascia, a band of tissue that starts at your heel and goes along the bottom of your foot. Damage to the plantar fascia can be a cause of chronic, hard-to-cure heel pain. Stretching the calves, surprisingly, can add space that takes pressure off the tender heel. I recommend a forward bend, Janushirshasana — Head to Knee pose.
Bunion: Surgery is the treatment of choice for the big, painful, deformed big toe joint, but surgery isn’t always easy or successful. I have been working on my own right foot for a couple of years now, trying to prevent a bunion from forming, and although some believe bunions are genetically determined or develop through faulty walking patterns, I think there is some control. For a bunion trying to form I use yoga-based exercises to strengthen the abductor halluris, a foot muscle, and find that the growth of the bunion os sometimes reversed, usually stopped and almost always slowed.

FISIOLOGIA DAS POSTURAS INVERTIDAS

Intraocular Pressure During Inversion

vrisikasana_tile-sm

by Loren Fishman

There has been controversy regarding whether yoga inversion postures cause an untoward increase in intraocular pressure (IOP) that might be harmful for people with glaucoma. In order to clarify matters, we asked a healthy 67 year-old without glaucoma to perform headstand, handstand and other inverted postures while we measured left and right IOP with a Tonopen tonometer.

pressure and inversion chart

Headstand essentially doubled the IOP from 14-15 mmHg to 31-34 mmHg. They rose to that level within 30 seconds, and stayed elevated, but they rose no further until 13 minutes, when they were 38 and 33 mmHg on right and left respectively. Inverted lotus was studied at 14 minutes, inverted twists, both Parsva Sirsasana and Parivrttaikapada Sirsasana at 17 minutes, Eka Pada Sirsasana at 18 minutes, legs horizontal at 20 minutes, and Valsalva maneuver (holding breath and creating pressure in abdomen) at 21 minutes.

None of these maneuvers seemed to have much effect on the IOP:  it stayed in the 29-34 mmHg range throughout.

pressure and inversion chart

Other inverted postures were then tested. While handstand reflected nearly the same doubling of IOP that was seen in headstand, the shoulder stand yielded values that were only 40% higher than those seen at rest. The plow elevated IOP by only 3 mmHg. Lying supine with thighs vertical and calves supported on the seat of a chair caused no rise, and viparita karani, the restorative pose, actually produced an IOP drop of one mmHg in each eye.

pressure and inversion chart

pressure and inversion chart

More is Less

In headstand, handstand and shoulder stand, the greatest rises in IOP occurred within the first minute of inversion. After that, the pressure dropped 2-5 mmHg, possibly reflecting the body’s adjustment to the inverted condition. This decrease continued until minute 13, when there was a bilateral rise. This gives warning about “trying” headstand for a short time in patients at risk. That “trying” period may be more hazardous than the next 13 minutes. However sustaining inversion for longer than that appeared to raise IOP even further, though quite gradually.

The series of variations in headstand did not change the IOP substantially.

Caution

The Valsalva maneuver (forced attempted expiration against the closed glottis) produced some blurred vision in the subject, and should be avoided by anyone attempting to duplicate this study.

Literature Review

We found six research articles in the last 35 years that had similar orientation and goals to ours. Most of their conclusions agreed with ours. Cook, et. al. found that inversion with inversion boots (so-called “gravity” boots) raised IOP from an average of 16 mmHg to 27 mmHg. (1). Galin, et. al. compared normal people’s IOP with eyes of people with glaucoma, finding that glaucomatous eyes, though higher in their baseline intraocular pressure, actually rose in pressure very little more than the eyes of normal people. The normal eyes’ pressures came down more than 10% in 5 minutes, the duration of Galin’s test, but glaucomatous eyes did not.(2)

pressure and inversion chart

All eyes’ IOP returned to normal within 15 seconds of stopping the inversion. Galin found absolutely no correlation with age or height in either group, in a total of 31 patients.

Friberg (3) analyzed the Goldmann equation, which equates IOP to the rate of production of aqueous humor in the eye divided by the facility of outflow of aqueous humor from the eye, plus the external episcleral venous pressures. Since inversion seemed to leave production and outflow essentially unchanged, he reasoned that it was the increased pressure in episcleral veins that was responsible for the IOP increases commonly seen during inversions. A feature of his study of 16 patients was the gonioscopic identification of blood in Schlemm’s canal in half of them after inversion, thereby confirming the continuity of the lumina of valveless episcleral veins with Schlemm’s canal. This is a frequent finding in certain clinical conditions, such as arteriovenous fistulae, that cause increased episcleral venous pressure and, subsequently, increased IOP as one type of secondary glaucoma. Still, Friberg also found that IOP essentially doubled within a very short time after inversion, and returned to normal in less than 10 seconds following it.

eye anatomy

Bronner (4) found a decrease in retinal sensitivity with increased IOP on clinical grounds, something later documented by Friberg and Sanborn (5) using electrophysiological means. These latter investigators measured the electrical impulses generated by equal amounts of light striking the retinas before and during inversion. They found a significant drop in the size of these potentials in inversion, and cautioned against it under any circumstances, suggesting that continued inversion could impair and even destroy vision.

None of these other studies used actual yoga positions, but they observed very similar rises in IOP during inversion. It is gratifying to find that the general observations of medical science do apply to yoga positions as well. None of these studies examined shoulder stand, plow, nor the other asana investigated in our single case either. Most of these inverted positions show much smaller, and therefore much safer elevations in IOP.

Both Sides of the Story

On the other hand, here are retinal images, representative of a fluorescein angiographic study of a 67 year old man who has stood on his head in the Iyengar method for 30 minutes once weekly for 35 years.

photographs of eyes

The blood vessels pictured here are perfectly normal.

References:

1 Cook J, Friberg TR. “Effects of inverted body position on intraocular pressure.” American Journal of Ophthalmology; 98:784-87, 1984.

2 Galin MA, McIver JW, Magruder GB. “Influence of position on intraocular pressure.” American Journal of Ophthalmology, 55:720, 1963.  Friberg TR. “Portable transducer for measurement of episcleral venous pressure.” American Journal of Ophthalmology/ Sept. 1986: 396-7.

3 Bronner A, Franck A, Margraft C. “Influence de la position du corps sur le tonus oculaire.” BSOF, 1976; 6: LXXVI, 657-661.

4 Friberg TR, Sanborn G.  “Optic nerve dysfunction during gravity inversion.  Pattern reversal visual evoked potentials.” Archives of Ophthalmology; 103-1687, 1985.