The Hip Bone’s Connected to the…

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Anterior Hip Muscles

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Do yoga teachers need to study anatomy?

I recently heard a well-loved and respected teacher with decades of experience give this answer before a group of trainees: “in my opinion, no.”  He believes we learn everything we need to know about the body through a strong asana practice.

Is he right?  Maybe.

A finely tuned practice, after all, strengthens our understanding of how we move, how we function, our strengths and restrictions.  Why do we need to know the muscles used for breathing?  Why do we need to know how the bones join together at the knee?

Because when a new student enters our studio and tells us they’re a few months past a lumbar laminectomy, or that last year they had meniscus surgery, or they’ve recently been diagnosed with osteoporosis – we should know what that means and what the implications are for their yoga practice.

And so, in my opinion:  yes, yoga teachers should study anatomy.

The teacher continued with his points:

“You don’t want to take up class time explaining the muscles…”

He’s right.  I don’t use class time for anatomy lessons.  But when a student asks why they feel Ustrasana (camel pose) near their hip crease I can move beyond “it’s because you’re tight there” and explain the hip flexors and their function.  I can explain how they become shortened and other ways to lengthen them.

And when a student’s knees are no closer to the ground in Baddha Konasana (seated cobbler’s pose) than they were when they began their practice five years earlier I can explain how each skeleton is different.  I can reassure her that it has little to do with flexibility and more to do with how the femur sits in the acetabulum. Knowing I can do this – knowing I can guide my student toward an improved understanding of their body – increases my confidence as an instructor.

Furthermore, when a student needs help modifying a pose or if they’re unable to assume “correct” alignment my understanding of anatomy informs the choices I make to help the student – whether it’s a different verbal cue, using a different prop for support or suggesting a different asana.

Do I know the name of every muscle and bone?  Of course not.  But by studying anatomy I’ve been given an amazing gift – a sort of “x-ray vision.”

Every body is unique. Knowledge of anatomy helps us see these differences. And since we can’t step into our students’ bodies to experience an asana as they do, having a good understanding of the body – knowing that the rectus femoris is a two joint muscle and might explain why the front of the hip hurts when the knee is drawn back in Natarajasana (dancer’s pose) – well, if I can’t experience what my student’s feel first hand, then knowledge of anatomy is the next best thing.

Coming Back to Stillness

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Skagit Bay mudflats; Larus sp.; Ika Island (Wa...

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It’s amazing what half a pint of crème de leche frozen yogurt, a five-episode marathon of Grey’s Anatomy via Hulu and eight hours of solid sleep wrapped in a warm duvet will do for a woman’s disposition.

It’s not everyone’s first choice cure for over-extension and except for the sustained sleep not particularly healthy – but when I need brain candy only the vast wasteland of computerized television viewing and a dairy-based fat and sugar delivery system will do.  I’m not proud.

Earlier the same day, however, I spent an hour sitting on a bench at Shoreline Park.  The sun was warm, the breeze cool, the tide out.  The mudflats were filled with aquatic birds (and one extremely noisy raven) feeding like gluttons on whatever was free for the picking.

I love watching birds in their natural habitat.  My favorites are the pelicans.  I saw a squadron of fourteen fall into formation and execute perfect three point landings.  They were white with black tipped wings and glowing orange-pouched bills.

My other favorites – the ones that can make me cry sometimes – are the little ones that fly in huge swarms and seem to shape shift in flight. I believe they’re sandpipers. The wings are dark and their underbellies white. As they race through the sky they seem to appear from nowhere and then vanish depending upon how the light has fallen on them.

That hour in the sun was food for my soul.  The hours spent eating frozen yogurt and watching the trials and tribulations on Grey’s?  Not so much.

A few years ago I believed wasting sixty minutes of my life bird watching on a sunny weekday afternoon was pure decadence.  Spending an evening watching television was “relaxation.”

But on Tuesday I embraced both experiences on a day that could have been better. Trust me – burning the candle at both ends really does bite you in the backside eventually.

What did I learn?

The obvious.  An hour outside – even during a workday – beats wrapping myself in a duvet, stuffing my face with ice cream and filling my spirit with the distraction of a bad soap opera. Hands down.

Why?

That little bench by the mudflats delivered stillness.   Connection.  It tempered the endless chatter in my mind.  The clarifying peace of that hour allowed me to feel my feelings without judgment.

The lesson?

I’m not ready to give up the occasional binge of ice cream, Hulu and duvet – but I know it won’t nourish me.

For real nourishment – the kind of soulful nourishment that lifts my spirit – I need the sun, the birds, and an hour on the water’s edge.

You Want Me to Breathe Into My WHAT???

Heart and lungs

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“Breathe into your back ribs.”

What?

“Breath into the space around your kidneys.”

Seriously?

“Breathe into your big toe.”

Ok.  Now you’re just trying to be funny.

How many times have you been instructed to take your breath someplace considered physiologically impossible?  Yoga teachers give this instruction all the time, but it sounds pretty dumb, doesn’t it?  Our breath moves into our lungs.  Period.

Right?

No one takes the instruction to breathe into the soles of the feet literally.

Do they?

Because, the thing is – I’m one of those yoga instructors.  I’m one of those instructors who will ask you to breathe into places where the breath doesn’t travel.  But I’ve got my reasons.

When I provide the verbal cue to breathe into the back of the ribs I’m instructing my students to bring their awareness to a specific part of the body in a more efficient way than the cue “relax.”

Furthermore, by breathing into the back during a pose like Balasana (child’s pose), the student becomes attuned to the physiology of breathing.  They gain an awareness of the muscles involved.  The lungs may be the workhorse of breath, and the diaphragm our ‘third lung’, but there’s a whole lot more to consider.  Our intercostal muscles, for instance, extend and contract with each breath to move the ribcage.  Our internal obliques work in opposition to the contracting diaphragm.  The gift of breath – the art of breathing – is more than filling the lungs like a balloon.  It is a complex event with an interrelated team of muscles, organs and bones.

So if my verbal cue “breathe into your spine” sounds weird and maybe a bit ‘airy fairy’ – don’t laugh.  Go with it.  Like I said, I have my reasons.

Yoga is More than Skin Deep

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When I began to practice yoga twenty-five years ago, the emphasis was on the physical.  In fact, it would be closer to the truth to say I wasn’t practicing yoga at all – I was practicing asana.  And while my early training included work on the philosophy and history of yoga, I listened about as carefully as I did during fifth-grade arithmetic (and my friends are all too aware that my ability to add and subtract leaves much to be desired). 

What was I afraid of?

I convinced myself that asana was enough.  But I was only swimming on the surface.  To me, deeper work meant something physical, nothing more than graduating from half to full lotus without damaging my fragile left knee. The thought of moving deeper spiritually was too uncomfortable.  My asana practice strengthened  but I failed to see beyond its gifts. Deeper examination meant diving into the unknown.  And I was uncertain of what I might find.

But twenty-five years after my first utthita trikonasana I now see awesome beauty in the unknown.  I’ve yet to reach center – do we ever?  But to paraphrase one of my teachers, I know that when I do find my center, freedom will be waiting for me.

Although I have no proof, I think it is reasonably safe to assume that most yoga practice in the West is asana-centric. There’s nothing wrong with that.  I mean, what’s not to love about asana practice? It brings us to a place where we feel balanced and alive.  It calms or energizes depending upon our needs and our sequencing.  And if we pay attention to the sensations we feel after our practice we’ll realize they are more than physical. More than skin deep.  Our asana practice influences our emotional state.  It influences how we perceive the world around us.

But this is just a tease.

When we broaden our yoga practice with elements of pranayama and  meditation we build a practice that is deeply integrated and holistic.  The physiological and spiritual sensations that asana practice hints at become intensified. We begin to dive beneath the surface.

The same teacher who taught me where to find freedom also offered a metaphor.  He suggested that our day-to-day lives, our random thoughts, our unconsidered reactions to the world around us are like the surface of the ocean: rough and unsettled with white caps and tides that rush in and just as quickly rush out.  But beneath the surface of the ocean there is calm.  If we can turn away from chaos and turn toward the calm found in a measured breath and silence then our spirits – and our asana practice – will be nourished.

Why I Love Teaching at California Yoga Center

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Over the weekend someone asked me the name of the studio where I teach.

“California Yoga Center,” I said with a smile.

“Huh,” he sniffed.  “I walk by there all the time and it’s always empty.”

I confess. Un-yogic thoughts overwhelmed me. I admit to being, from time to time, overly sensitive.  Perhaps even a bit defensive. But what I interpreted as a flippant dismissal stunned me and I missed my opportunity to reply with a witty retort as the conversation quickly moved on to other topics.

But his comment has buzzed around me like the nagging mosquito that finds your ear just after you crawl into bed.  And boy is it annoying.

I teach at California Yoga Center.  And I’m proud of the fact.  And here’s why:

  • California Yoga Center opened in 1980, making it not only the first yoga studio in Palo Alto but also one of the oldest studios in the Bay Area.  It now has two locations – the original studio at 541 Cowper Street in Palo Alto and the new studio in Mountain View at 1776 Miramonte Drive, in the Blossom Hill Shopping Center.
  • I attended my very first yoga class, with teacher Betsy McGuigan, at California Yoga Center in 1984.  When I returned to Palo Alto in 2005 after an eleven-year absence one of the first places I visited was the California Yoga Center.
  • We’re plain folk at CYC.  It’s about the yoga, pure and simple.  Plain wooden floors that have a distinctive squeak.  Plain and patched walls.  No giant Buddha or tented ceiling. No fancy retail area.  The most exciting indulgences are the dozen or so 8×10 framed black and white photographs of Mr. Iyengar hung above the mirrored wall at the Palo Alto studio.
  • While its focus remains on offering classes in the Iyengar tradition, CYC has mellowed somewhat over the years.  You’ll now find my Yin class on Monday evenings in Palo Alto.  Another instructor offers Anusara.  Plus, weekend workshops offered throughout the year at both locations help deepen your practice.
  • On top of that, CYC Mountain View is one of the few yoga studios on the Peninsula with a dedicated rope wall to offer support or facilitate stronger work.

Yes, I teach at California Yoga Center. My classes are filled with happy yoginis.  Of course, from time to time I teach at other local studios – Studio Rincon in Menlo Park comes to mind, as does the Page Mill YMCA – and while I embrace every opportunity to teach, CYC is my yoga home and I can’t imagine leaving.

So if my friend walked by CYC’s window and found the studio empty, he was walking by at the wrong time.

If you’re a teacher or a student at California Yoga Center, tell me, what makes it special for you?

Those Autumn Winds: Supporting Your Immune System

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My last cold had me flat on my back for three days, hacking for seven, and speechless with varying degrees of laryngitis for six.  Of course, my last cold was in December of 2009 – so I really shouldn’t complain.

I’m one of the lucky ones. I can go a good year or two before a cold virus will hit me with a wallop.  Most folks will muddle through a cold every three or four months (and if you don’t believe that I’m knocking real hard on some wood right now – guess again!).

Besides good luck and good genes, my good health boils down to my being vigilant.  Not hyper-vigilant, but reasonable.  Especially this time of year.  As the days grow shorter and the weather turns cool we’re apt to spend more time with others indoors. And as we all learned in school, the virus responsible for the common cold is spread through airborne respiratory droplets.  It can remain alive on hard surfaces like countertops and desks for hours.  In other words our comfortable, centrally heated homes are more like oversized Petri dishes.

Ok.  I’m exaggerating.  But only just.

But factor in environments outside of our control like schools, offices and shops it’s a wonder we’re not all walking contagion zones, all red-nosed and dripping.

So what keeps us healthy? Hazmat suits?  Nope. It’s our ever-faithful immune system.

We usually don’t think about our immune system until something goes wrong. But consider this:  We run for cardiovascular health, lift weights to support our skeletal system and eat right to keep things running smoothly in our gastrointestinal tract.  What do we do to support our immune system?

Show Your Immune System Some Love:

Times are tough.  We want to stay healthy without breaking the bank along the way. But how do I figure out what my immune system needs without spending too much money on herbs and supplements?

My approach is to keep things as simple as possible. There are plenty of reasons why the immune system becomes compromised.  My first job, therefore, before I load up on supplements and herbal remedies, is to determine if my lifestyle is putting my immunity in jeopardy. If I want my immune system to defend me against pathogens, then I have to defend my immune system.  To stay healthy I begin with the tried and true – the stuff we’re reminded of each year around this time:

  1. I remember to wash my hands.  Up to 80% of infectious diseases like colds and flu are transmitted by touch. Simple hand washing with warm, soapy water is enough to rid our skin of viruses and bacteria picked up from computer keyboards, the cell phone or doorknobs.  If soap and water are not available an alcohol-based hand sanitizer is effective provided it is at least 60% alcohol.
  2. I do my best to get a good night’s sleep.  Burning the candle at both ends has never worked for me.  My goal each night is seven hours of quality sleep.  To achieve that, I turn off the television, lower the lights, and trade the temptation of Facebook for a soothing story (from a real book with pages!).
  3. I try to reduce stress levels.  I know.  You don’t have to tell me:  easier said than done.  Our spirits cannot match the pace of the 21st century.  But increased stress reduces our body’s ability to produce white blood cells.  And white blood cells fight infection.  So close your eyes and take a few deep yogic breaths.
  4. I watch my diet.  I have a confession to make.  Until recently I didn’t cook.  Most of my meals came from the community refrigerator otherwise known as Whole Foods.  Even then, and more so now that I am meal planning, I read labels.  I look for foods low in sugar.  I purchase locally grown and organic food when possible. And I try to eat seasonally. As we move into autumn my diet is shifting from green salads to roasted root vegetables, soups and stews.  Oh, and I make a point of staying well hydrated by drinking plenty of fresh water and green tea.
  5. I accentuate the positive.  We all know there’s a mind/body connection.  While it’s not always possible to eliminate the negative, research has shown that our immune system functions much better when we are happy and optimistic.

Is That a Tickle I Feel or is That Virus Just Happy to See Me?

Just because I don’t catch too many colds doesn’t mean I’m not prone to the occasional sore throat. As a full-time teacher, I talk.  Incessantly. So when a virus settles on me, it settles in my throat. My throat is the gateway to any pathogen looking for a place to roost.  But the very moment I even suspect a tickle I pull out all the stops to knock that pesky bug flat before it has a chance to do the same to me.  This is what I do:

  1. Salt Water Gargle:  Yes, Virginia, it does work.  A 2005 study published in the American Journal of Preventive Medicine enlisted 400 healthy volunteers.  For two months a percentage of subjects gargled with salt water three times per day.  At the end of the study it was determined that those who gargled had a 40% decrease in upper respiratory tract infections.  Furthermore, if they did become ill the salt-water gargle appeared to reduce the intensity of symptoms.  So there.
  2. Echinacea and Zinc Lozenges: My favorite three-dollar roll of lozenges is my go-to product even if there’s a chance the tickle I feel is a figment of my imagination.  I think the jury on Echinacea will always be out – some of us swear by it, some of us swear at it. There is, however, a bit of backbone in the evidence reporting the efficacy of zinc.  Studies indicate that zinc may help reduce the duration and severity of a cold.  The key is to take the lozenges within twenty-four hours of the onset of symptoms.  Like I said at the start, vigilance is key.
  3. Neti Pot or Saline Nasal Irrigation:  Remember when you were little and got “a nose full” at the local pool?  That’s what using a neti pot feels like.  I find it useful at the first sign of a cold as well as toward the end, when my nasal passageway feels done in.  It’s an acquired practice, though. There are folks who swear by their “daily flush.”  I, however, limit its use. Is daily colonic irrigation a good idea?  Probably not.  I rest my case.

The Perfect Storm – When Optimistic Hand Washing isn’t Enough:

At some point, unfortunately, it’s bound to happen.  There’s a deadline at work and a virus making the rounds at your child’s pre-school.  The stress is overwhelming; you’re not paying attention.  You didn’t notice the tickle.  You missed your window of opportunity.  Too bad, because within a day or two it’s not a tickle, it’s a cold. And you’re flat on your back.  What do you do?  Let’s begin with what not to do:

  1. Don’t “push through it.”  It’s not fair to your co-workers and family and it’s not fair to you.  During my last cold I curled up on the couch for three days and watched “ER.” The Clooney years.
  2. Don’t ask for antibiotics unless a doctor diagnoses a bacterial infection.  Remember – a virus causes colds.  Not bacterial.  Why take antibiotics if they’re unnecessary?
  3. But don’t avoid the doctor because you think, “it’s just a cold”.  If your symptoms worsen, if there’s a fever, or even if you just don’t feel “right” – see your doctor.

And in the meantime take plenty of fluids and get plenty of rest.

The Bottom Line:

Everyone has their own solution for supporting the immune system and fighting colds.  To prove my point, I asked three people what they could not do without when struggling with low immunity and illness.

Patty, a nurse in Texas said, “2000 milligrams of Vitamin C in powder form. I also mix ¼ cup Apple Cider Vinegar with 8 ounces of grape juice and take that daily.”  She told me this routine clears sinuses and relieves head colds.  “I also take Vitamin C regularly as part of my routine.”

Sudeepto, a solar physicist in California told me,  “Rest, steam and hot tea with Tulsi, ginger, lime and honey.”  Tulsi – also known as Holy Basil but not to be confused with Thai Basil – is a medicinal herb used in Ayervedic medicine.

Finally David, a medical herbalist in County Donegal, Ireland shared this:  “My three herbs for a strong immune system are Reishi, ginseng and Echinacea. Along with its general ability to strengthen the immune system, Reishi relieves chronic sinusitis. I believe it helps prevent the common cold and flu. I choose Reishi when ginseng is contraindicated – for instance in people who are hypertensive or anxious. In general, however, ginseng is excellent in cases of fatigue and low immune systems. Finally, Echinacea stimulates immunity but does not build immunity.  It’s like the gas pedal on your car.  It only has an effect if there is gas in the engine.  But it’s terrific at stopping infections at their initial stages and good at clearing infections.”

The real bottom line?  There is no cure for the common cold.  It’s a virus that we can do our best to avoid or wait for it’s to run its course if it finds us.  There are, as we’ve seen, lifestyle choices and commercial products that will boost our immune system and alleviate symptoms.  It will take a little exploration, but I’m certain you will find the ones that work for you.

Want More Ideas? 

All three sites offer balanced information on health, wellness, nutrition and fitness.

A version of this blog post originally appeared in Yoga Living Magazine

Making Butter

I made butter yesterday. I think.  I poured heavy cream with a dash of salt into a cold mason jar, tightened the lid and shook it until the slosh of liquid thickened into the thwip of something that wasn’t quite Kerrygold but was far removed from Cool Whip.  I don’t know if it truly qualified as butter but on the first rainy evening of autumn my friend and I smeared it on fresh-baked rosemary bread and washed it down with homemade soup. It was delicious.

Yep.  Butter making.  Soup making. You might say I have too much time on my hands.  My toilet has never been so scrubbed, my hide-a-way bed so neatly hidden, my laundry so freshly washed and my dishes so deliberately stacked.

And I have to be honest.  I love it.

At first, when I lost my ability to fill the space between appointments, I wanted to believe I’d lost my drive.  I wanted to believe I’d become lazy. Isn’t laziness easily remedied?  You pull yourself together, up the caffeine and step on the gas.

But the only thing rushing through life has ever done for me is blur my vision.

So, for now, I’m going to let life slow down.  I’m going to take a more considered path.  And I’m going to make butter.

Dharma: Look Before You Leap

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The question of the day in the afternoon seminar I attended at the SYTAR (Symposium on Yoga Therapy and Research) conference in Asilomar, Pacific Grove, California was, “how do we know the difference between dharma and wishful thinking?”  In Hinduism dharma refers to our personal obligations, callings and duties.  And wishful thinking?   Wishful thinking is…well…just that.

You’d think the answer would be pretty straightforward.  In fact when I sent the question via text to the friend I go to with all conundrums of the metaphysical sort his reply was  “If you have to ask…”

I suppose he’s right.  I shouldn’t have to ask.  I should know.

But here’s the thing:  how many times have I been swept up by an idea or an intention or a goal that I was convinced was my path?  My destiny. The reason for my existence.

And for a few weeks it is.  Until it isn’t.

So you can see why I’m a little hesitant to trust my instincts.

Then again, I’m one of those people who might on occasion leap before looking.  But when it comes to dharma blind leaping may not be such a good thing.

My friend has a point.  We probably shouldn’t have to ask if what we’re feeling is dharma calling or wishful thinking.  Instead of asking and then desperately grasping at any answer, perhaps it’s simple stillness that’s required.  A moment’s silence.  The space to meditate with a quiet spirit and a calm heart.  When we can temporarily vanquish the turbulence of life only then will we find the clarity to look our dharma in the eye.

Write as if No One is Reading

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People don’t ask, “How’s the writing going?” the way they used to.  They probably know.  It’s been too long since I put fingers to keyboard for any sustained amount of time.

The advice we’re given is “treat writing like a job.”  In other words, show up, sit down and write.  That was easy for me to do when I was writing the manuscript now gathering dust on my bookshelf.  Three years ago, as I dived into research about World War II, the contributions of civilian women during wartime and Japanese internment camps, it was easy to set the alarm at five.  I was on a mission to complete a full-length novel.  Eighty-eight thousand words later the job was done.

I just don’t know if I’m on a mission any more.

I haven’t lost my love, only my drive.  Or maybe it’s not my drive.  Maybe it’s my vision – I can no longer see in my mind’s eye the writer I wanted to be in 2008.  The writer who craved commercial success has disappeared.

An old friend said to me last night, “Of course you’re not writing – these days you’re too busy living.” And then a few hours later a new friend said, “Write as if no one is reading.”  When I began to study the craft of writing that was my focus – writing for the potential reader with the conviction that one day the President of the United States would put a hardcover copy of my best seller in his summer vacation carry-on.  And now?  I think it’s time to begin writing for me – to color outside the lines a bit or maybe allow the flow of words to lead me down an unexpected path.

(Why does that make me feel uncomfortable?  What would happen if I did that?  What would I discover?)

With the counsel of those friends still sitting warmly in my heart I’m going to embark on a new writer’s path.  No matter what I read in all the “how to write” books I am not going to treat writing like a job.  The writing that I want to produce – the writing that nurtures or challenges or pulls at you – that  writing is not a job.

And so the dozen half-written essays on my desktop, the few short stories I began but never finished and the unfinished novel languishing in an electronic file – they’re all going to wait a while longer.  I’ve got to go live a little and then write about it as though no one is reading.

Autumn Teaching Schedule

I love this time of year.  Summer is winding down and the last few weeks of August are rolling by slow and lazy.  Kids are anticipating the start of the new school year and so am I.

I’ve had a wonderful summer full of hikes, a trip to Point Reyes and a weekend with friends outside of Reno.  I’m ending my summer with four days at Asilomar for the Symposium on Yoga Therapy and Research (SYTAR).  I’ve never been to Asilomar nor have I attended a SYTAR conference and I’m excited to be doing both.

The following weekend teacher training begins at Avalon Yoga Studio.  Although I’ve been teaching for almost twenty years I’ve decided to complete this six-month teacher training to add to my knowledge of yoga and to fill any gaps in my education.  I’m looking forward to the new vocabulary one gains with learning.

Of course a girl has to pay the rent and so while all this is going on I’ll still be teaching my usual schedule.  I hope you’ll join me.

California Yoga Center:

With the exception of the Monday night Yin class, which is a fantastic practice for anyone, my classes at California Yoga Center are considered Level I/II – most suitable for beginners and continuing beginners:

  • Monday evenings from 7:30 to 8:45 – Yin Yoga
  • Tuesday mornings from 9:00 to 10:00 – Iyengar Influenced Slow Flow
  • Friday mornings from 9:00 to 10:00 – Iyengar Influenced Slow Flow

You can find more information about these classes on my website or here.

Avenidas Senior Center:

As long as you are over the age of fifty you may register for classes at Avenidas.  The space is basic and we don’t have the same amenities as a yoga studio but you can’t beat the price.  You can find out more about Avenidas here.

  • Monday afternoons from 1:00 to 2:00 – Beginning Yoga
  • Tuesday afternoons from 5:00 to 6:00 – Improved Beginner
  • Friday mornings from 10:30 to 11:30 – Beginning Yoga
  • Friday mornings from 11:45 to 12:45 – Improved Beginner

I am also happy to work with you on a one to one basis from the comfort of your home.  This is a good choice if you’re recovering from illness or injury, new to yoga or simply can’t find the time to travel to and from the yoga studio.  Working one to one gives us the opportunity to design a program specific to your needs and goals.