Micromanaging and Moksha

Nicolas Leonard Sadi Carnot was not known as a yoga teacher, though his scientific work has great application for those of us interested in Moksha (yogic liberation.)

Carnot was a French physicist who laid the theoretical groundwork that led to the development of the internal combustion engine. Whether you loathe or love this particular technology, Carnot's work was the start of a long line of innovation that led to harnessing the Motive Power of Fire. Along with developing the thermodynamic principles (now known as the Carnot Cycle) that made internal combustion engines possible, Carnot also described what's now known as the Second Law of Thermodynamics. Understanding the conceptual framework of the Second Law of Thermodynamics can be liberating for students of yoga.

There are many ways we can express the 2nd law, as its wisdom has proven useful across many branches of science. In essence, the 2nd Law tells us that an ordered system is very difficult to maintain. As time goes on, it takes progressively more energy to maintain a high level of order. Put another way, the natural state of things is to decay into less orderly arrangements. The 2nd Law of Thermodynamics refers to the tendency of highly ordered systems to relax into stable equilibrium, which is sometimes called Entropy.

The houses we inhabit demonstrate the 2nd Law of Thermodynamics. Houses require a good deal of maintenance. Without regular applications of energy (time & money) a house inevitably decays. The older the house, the more energy required to maintain its order.

The bodies are great examples of entropy prevailing! Our bodies are highly organized and structured when we're young, and with the passage of time, the body becomes less and less orderly. By investing energy (time & energy) into our health, we may slow down the aging process. Inevitably, however, the passage of time will see disorder creep into the system.

The laws of thermodynamics apply to yoga poses, too. The effort to align the body in a yogasana takes a good deal of energy, both psychic and physical. Maintaining a high degree of order for any length of time takes progressively more and more energy. While this effort harnesses the mind and builds strength, at a certain point it becomes futile. The 2nd Law of Thermodynamics describes the workings of the natural world; the pursuit of orderliness takes more and more energy, and at a certain point the disorder will inevitably prevail.

At first this may sound a bit discouraging, though within entropy is yogic liberation. In the yogasana, attention to alignment can be an effective means to still the mind and re-balance the body. Perfect alignment, however, flies against the laws of nature. Striving to hold onto a notion of perfection in the poses not only defies the laws of physics, it's one of the root causes of suffering that was first identified by the Buddha - the idea of attachment.

When practicing yoga postures, an awareness of alignment can develop both body and mind. Too much focus on alignment, however, can take us farther afield from the state of Yoga. The perfection of the pose is the depth of knowing its transitory nature. The effort to perfectly sculpt the body into a static form is the mind-trap from which many of us are seeking liberation. When practicing, be sure to keep in mind the irony of focusing on alignment; too little, and we remain stuck... too much, and we swim against the currents of the natural world.

The just right amount of alignment awareness? Firsthand we get to experience the Motive Power of Fire that Carnot described over two-hundred years ago.

Triangle Pose and your SI joints

The other day I was reading an article about yoga injuries. When you're a full-time yoga teacher, the subject of yoga-injuries is a pretty disheartening matter. I imagine an auto mechanic feels similarly when a wheel falls off during a test-drive (not that I know anything about that particular example.)

The article, titled Understanding and Preventing Yoga Injuries, appeared in the 2009 International Journal of Yoga Therapy. While yoga remains a safe and effective path, the article underscored the need for yoga teachers to better understand the mechanics of the body.

Just the other day I was watching a colleague teaching Utthita Trikonasana. The Triangle pose is virtually ubiquitous in most yoga classes, and while it has the potential to open the hips and free up the spine, it also has the potential to strain the sacral-iliac (SI) joints. Given how many millions of Triangle poses are taught each day, a deeper understanding of pelvic anatomy could help many people live happier in their body, rather than contributing to the statistics cited by Dr. Fishman and his colleagues.

Each joint has its healthy range of movement, just like the hinges of a door. Within that healthy range of motion, practicing yoga creates a healthier, stronger and more flexible body. Moving beyond that healthy range of motion places a good deal of stress on the joints, and persistent stress on a joint is likely to be injurious. Perhaps you've had a door yanked out of your hand by a gust of wind? Most of the time it's no problem, though occasionally the hinges are bent and the door no longer closes right. Triangle pose, if done correctly, exercises the hip joints and surrounding musculature. Done incorrectly, the triangle pose torques on the SI joints, which may cause sufficient strain to cause injury. Door hinges can be replaced - SI joints take a long time to heal.

The hip joint is a ball and socket joint. Like any joint, there's a balance of stability and mobility. Because the hip joint bears so much of the body's weight, its design favors stability over mobility. The hip joint has huge range of motion in flexion (folding forward) and significantly less mobility in abduction (out to the side.)

When a yoga teacher suggests that the pelvis face straight forward in the Triangle Pose (perhaps you've heard the instruction like your pelvis was between two panes of glass?) they are insisting that moving into Triangle Pose comes primarily from abduction. Because the hip socket has less range of motion in abduction, bringing the hand to the floor or onto a block takes the hip joint to the limits of its range of motion - and then some. Unfortunately, it's often the sacral-iliac joints that pay the price. I've seen many yoga students injure their sacral-iliac joints in Triangle Pose.

In Triangle Pose, the hips should not face straight ahead. Yes, many practitioners can do that, though in the process they're often putting the hip socket into a bone-on-bone situation, or they're asking their sacral-iliac joints to torque in an unhealthy way. When practicing Triangle Pose, be sure to let your hips turn slightly to the floor as you enter the pose. Once you're sure that both sides of the waist are lengthening evenly, then experiment with turning the hips forward. Since your body-weight is already shifted into position, the turning of the hips is less likely to strain the hip socket or the sacral-iliac joints.

Caveat Emptor
The benefits of yoga come through regular practice. It's through regular practice that yoga passes from a theoretical pursuit, to become a highly practical and life-affirming endeavor. It's also through practice that you get to test the instructions that got you on the road to a home practice in the first place. If these cues yield more vitality, you're on the right track. If you feel drained after a particular pose or sequence, then you know there's something amiss.

Most yoga teachers are repeating the instructions they heard from their teacher. Their teacher is most likely repeating the instructions they heard from their teacher, and so on. The vast majority of instructions are insightful, beneficial and most assuredly safe. Some of these instructions, however, are taken out of context. Some of these instructions were misunderstood (remember playing Telephone when you were a kid?) Some of these instructions were flat-out inaccurate/incorrect years ago when they were first spoken, and have survived largely because the originating teacher spoke them with such confidence.

Many yoga injuries can be prevented. Be sure your yoga teacher is well-versed in anatomy and physiology. Also be sure they’re thinking independently, and not simply repeating what they’ve heard without having tested it in their own practice. If you feel pain, discomfort or feel drained in a particular position, inquire whether you’re moving in harmony with the body’s mechanics, or in opposition to the body’s brilliant design. Let’s see yoga injuries become a footnote in the history of this great path!

Autumn at the BMDC

The equinox marked the official start of Autumn, and our recent spate of cool weather underscores this astronomical observation. We've had our fair share of frost-on-the-pumpkin days, and what wasn't harvested already is next season's compostable material.

After a string of cool & rainy days, a sunny day in the 50's is shorts & T-shirt weather. It's also the time to get the windows washed and the screens put away. Such are the rituals of the Midwest.

Have a great Fall, and for those living in Northern climates, don't forget to drain your outdoor spigots, put away the screens and make sure there's no debris around to clog the inlet of the snow-blower.

From all of us at the Blue Mounds Dharma Center,

Happy Autumn!

Balance and the Senses

While the majority of creatures occupy a more horizontal place in this world, the human being occupies a uniquely vertical niche. We exist within a tiny operating window in the vertical plane, which requires both functional hardware and operable software.

In practicing yoga, we often focus on the hardware; are the muscles sufficiently toned, and the muscles flexible, do the joints have full mobility within the healthy range of the musculature? While functional hardware is essential to optimal health, it’s only a portion of the equation. Without coherent software, our motions are disjointed and inefficient.

The software of the human being is the interface of body and mind - clearly within the jurisdiction of a healthy yoga practice. It’s not sufficient to ask whether we can make a movement… optimal efficiency asks how we make a particular movement. For any given movement, there are generally several ways to accomplish the desired movement. There’s the most efficient way, and then there are all the other ways. Optimal health is moving with utmost efficiency regardless the task at hand.

I often broach the subject of optimal efficiency via the sense of balance. There’s a good deal of redundancy built into our perception of vertical. We can utilize our eyes to determine where we are in space. We can utilize our proprioceptive sense to determine where we are in space via the perception of weight distribution in the joints & muscles. We can also gather information on our relationship to gravity via the feedback from the semicircular canals (vestibular sense) in the inner ear. The healthiest sense of balance utilizes information from all three senses to inform the mind where we are in space.

As people age, I generally find the visual sense becomes the dominant source of body-position information. As a result of this visual-sense dominance, the connection to proprioceptive and vestibular senses tends to wither. This may not pose a problem for a relatively young person with good vision and relatively elastic muscles, though for an elderly person with declining vision and slower reflexes, this over-reliance on visual feedback may well portend a nasty fall.

A balanced and healthy yoga practice asks us to exercise prioprioceptive, vestibular and visual senses. This not only benefits the sense of balance, but may well also keep the mind more elastic. Within the yogic tradition we have many tools that can provide this benefit, though we often find these techniques are thwarted by our lack of understanding.

I’ve heard many yoga teachers suggest students gaze at a specific point in order to steady their balance. While this assuredly helps many students stay upright in balancing postures such as the Tree (Vrksasana,) it directly feeds into our over-reliance on the visual sense. To reconnect with the dormant vestibular and proprioceptive senses, it’s important to be aware of your overuse of the visual sense.

In a healthy practice that includes a balanced routine of movement (sun salutations,) inversions, front bends, backbends, twists and breathing exercises, the head is placed in every possible relationship to the vertical. Varying the head position exercises the vestibular system, and if one practices the correct gaze points, keeps the visual system in its proper place. Balance is a team effort, and the visual sense tends to be the proverbial ball-hog.

Another effective means to strengthen the vestibular and proprioceptive senses is by practicing yoga blindfolded every now and then. The blindfold removes the facial tension that often accompanies closed eyes, in addition to removing the subliminal visual information that sneaks through the squinting eyes.

Each Tuesday morning the Advanced Class meets at Madison’s Mound Street Yoga Center, and periodically we run through a sequence of postures wearing the Mindfold masks. Students are often surprised at how relaxed they are after this routine, and often comment at how quickly their balance improves as a result.

I wish I could claim I invented something this clever, though I must defer to BKS Iyengar for this particular inspiration. It was eye-opening (pun intended) when I first experienced Iyengar’s eye-wrap over twenty years ago, and remains effective to this day. Our technology has improved, though the insight remains the same. A balanced practice includes both hardware and software.

Cultivating a Supple Spine

Uncharted Territory

This Fall we’re entering uncharted territory. While that’s true for each & every day, we’ve largely shielded ourselves from this reality with the safety & security of our routine. Every so often a hurricane, earthquake or tornado interrupts our routine, and it’s interesting to see what of the old routine is regained, and what sloughs away in the transition.

The H1N1 virus is our portal to uncharted territory in the coming months. We have no idea what may transpire – perhaps this is exaggerated like Iraq’s weapons-of-mass-destruction, or we may be looking down the barrel of an epidemic. We have no idea, nor do we have much control. While our public health officials are working diligently to stave off a full-blown epidemic, the tools seem undersized for the task at hand.

I’m reminded of a tooth-brushing lesson hosted by my elementary school some 35 years ago. A community dentist came into our school and class-by-class taught us the proper brushing technique. After an informative filmstrip, we went to the cafeteria to practice our newfound mastery of the toothbrush. The infrastructure was a bit flimsy (many of the boys struggled to spit into the paper cup), though we all managed to learn something. I believe my lesson may have run contrary to the stated goals of the program, though it’s lasted for decades.

After we brushed our teeth, the dentist handed us a red tablet to chew. While this red tablet likely contained dyes outlawed along with DDT, they were a common aspect of children’s dentistry in the 1970’s. It was said that the red-color would only stick on bacteria that you hadn’t scrubbed away. The goal was to brush your teeth and have no red-color in your mouth after chewing the tablet.

Nobody achieved the stated goal. Even Alicia, the most thorough kid in the class, looked vaguely ghoulish after her tablet. We all erupted in peals of laughter – it looked like Halloween. Alicia had mastered printing, she could color within the lines and even her burgeoning cursive was readable. Despite this precocious attention to detail, Alicia’s teeth were streaked with red.

The bacteria demonstrated themselves to be formidable foes. If they could survive the perspicacity of Alicia, they could certainly survive the furtive lunges of my brushing technique. It was apparent that something besides brushing was keeping my teeth from rotting away, though it would be years before I’d investigate this observation.

For staying healthy, the condition of the host is more important than the virulence of the pathogen. Words to this effect have been attributed to Louis Pasteur, the father of antibiotics. Whether these were the words of Pasteur or not, there’s a lot of truth to the statement. We have little control over the external world, though we can change our reaction to the events that occur in our life. We can scarcely disinfect our homes, schools and workplaces to be germ-free, any more than we can brush ourselves to bacteria-free mouths. We can, however, practice habits that build our inner resistance to disease. For the coming cold & flu season, there is a lot that’s out of our control. In the face of this reality, how do we increase our odds of staying healthy?
Building a healthy immune system is the most powerful strategy for staying healthy. A healthy system is naturally resistant to illness, regardless the tenacity of the disease. Now is the time to start building your immune system – before the cool weather sends us back indoors.

The five E’s of a healthy immune system are all part of the Yogic lifestyle:
• eating a nutritious diet
• enough rest
• exercise regularly
• engage in healthy relationships
• embark on the spiritual path

A regular practice of yoga postures helps to keep the body limber and the lymphatic system in good shape. The lymphatic system is a key component of the immune system, and without benefit of a pump (like the heart), the lymphatic fluid quickly stagnates. Yoga asana keeps the lymphatic system healthy by stretching and strengthening each part of the body. A healthy lymphatic system is a big part of a healthy immune system.

The Yogic lifestyle generally leads us to eat healthier and more nutrient dense foods. If the body is well-nourished, it will be more robust and resistant to disease. Similarly with rest; when we’re well-rested, we’re generally more cheerful and clear-headed. This same clarity and competence is revealed in the immune system when we’ve rested sufficiently.

Humans are social creatures, and the message we may hear from the well-intentioned health officials is to isolate ourselves. Scientific studies repeatedly show that people who stay active in their community live longer & healthier lives. While we may fear communicable disease, we’re likelier to stay healthy when we engage with our community. As we enter this upcoming cold & flu season, may our hopes carry more energy than our fears.

We are a triune of body, mind and spirit. If any aspect is neglected, the other aspects wither. It’s been shown time and again the power of prayer in healing. When we’re stressed, it’s often tempting to let this part of life fall away. Even if it seems like there isn’t enough time to accomplish anything but the bare necessities, be sure to pause for even a few moments to reflect on your place in the world – your immune system will be much stronger!

The old Chinese curse may you live in interesting times is certainly applicable to our current age. We can modify our external circumstances to a certain extent, though it’s our inner life that holds the greatest potential for change. While washing hands remains an intelligent approach to managing the spread of disease, consider avenues to fortify your internal resistance to disease. There is little to lose, and much to be gained!

India Passages

The Boeing 777 infotainment center invited me to any number of diversions. I could play games, watch movies and even shop (duty-free, no less.) That all seemed one-million miles removed from the apartment in Delhi (Dwarka, Sector 6) where the barriers of geography & language kept us focused on the countdown to our flight to Ahmedabad.

Each time I visit India I’ve experienced days that seem to stretch out infinitely to the horizon. Generally they’re in a huge city, and almost always language barriers create the confinement. This trip hewed to the pattern, as our hosts tended to our every need (some real, some imagined) while our furtive attempts at gesticulating our desires (transport to the Lodi Gardens & the Red Fort) brought fresh chapattis to the table. India’s capacity to catalyze growth most assuredly is not confined to the practices of yoga & meditation.

After our de facto retreat, the journey to Mahuva began. It had been two years since I’d visited Morari Bapu at his India home, and I was thrilled to be bringing my wife along on her first trip to India. Collette had met Bapu before - at the Cincinnati Ram Katha in ‘08, and when Bapu blessed our Dharma Center back in ‘06. Visiting Bapu’s Gurukul, however, was something we’d never before shared, and we were both excited by the prospect.

The flight from Delhi to Ahmedabad was pleasantly brief. The car ride from Ahmedabad to Mahuva took the better part of the day, though underscored the diversity of the Indian subcontinent. The surfeit of monkeys we over-photographed in Uttar Pradesh gave way to the hard-working camels of the Gujarati state. I half expected to see cigarettes dangling from the mouths of these camels - they had the look of Depression-era workmen whose 16-hour workday were a warm-up for a night of drinking with the boys. The camels had endearingly soft eyes, yet never for a moment was I tempted to think one of these beasts needed a hug.

Our passage from Ahmedabad to Mahuva came in the diesel-powered Tata Indica. While the V-2 engine was a wonderfully efficient power-plant, passing a camel-driven cart into the blinking headlights of a speeding bus was an act of faith. Like the flight of a bumblebee, the laws of physics dictated these passes were impossible, yet for 5-hours they were executed without damage to buses, camels, Indica or its passengers. India’s capacity to catalyze growth most assuredly is not confined to the practices of yoga & meditation.

Upon our arrival at Gurukul, any stresses were immediately washed away. Bapu had been expecting us, and his staff made sure we’d feel welcome. Bapu was in his final days of his yearly month-long silence, and the aura of Gurukul reflected a depth of tranquility.

Shortly before dinner Bapu invited us to his home a few miles away. It had been over one year since visiting in Cincinnatti, and it was a joy to lay eyes on Bapu. As ever, his tranquil demeanor was only overshadowed by the richness of his heart. Though we didn’t have words to convey our thoughts, the waves of love conveyed the essence of the Bhakti Yoga Bapu so elegantly teaches.

For the next hour we sat with Bapu as a line of visitors streamed by in the quest for Shaktipat - spiritual advancement through proximity to the teacher. As we sat there, Bapu withdrew his chalkboard he used to communicate during the month of Shraaven Maas. He wrote the simple phrase;

Crying when we’re born, smiling while we live, and dancing when we die.

It seemed a particularly apt expression of the optimism that fuels the fires of India, and the message of hope & inclusion spread by Bapu.

We were fortunate enough to enjoy another 4-days with Bapu. Each day unfolded in twists and turns entirely unexpected, and each day brought us newly out of our intellects and into our hearts. What a gift.

Thank you, Bapu, for the gracious welcome at Gurukul, and in particular, for the generosity of your spirit. You offered that we may visit at any time, and Collette and I are agreed this should happen sooner than later!

I’m excited to resume my teaching schedule later this week, and trust the richness of this time with Bapu will animate our classes together. I invite you to join me for in-person classes, and also for the upcoming on-line classes. Using the vocabulary of Hatha Yoga, shall we continue our journey on the Yogic Path?

Namaste and Jai Siya Raam.