Petra Yoga

On the last day of the training the topics were:  exagerated spinal curves, kyphosis and lordosis,  chronic lower back pain, asana series for diabetes, sacro-illiac joint stabilisation and vertigo.

The reasons why we want to minimize kyphosis (exagerated curve of the thoracic spine, ‘hunchback’) are not mainly esthetic but because it restricts the breathing, making it shallow.  Aadil showed us a few exercises which, if done regularly, will reduce the curvature.  They are shown in the photos below:

For lordosis (exagerated curve of the lumbar spine, ’swayback’), Aadil gave a very simple, yet effective exercises; pull the pit of the abdomen upwards and towards the spine while:
1. seated either in sukhasana (simple cross-legged), virasana (hero pose), or any preferred position;
2. in marjarasana (cat pose);
3. lying down with knees bent and feet on the floor.

For chronic back pain (where there is no acute problem such as prolapsed discs, inflammation, etc.), a few exercises were given.

Firstly, Aadil focused on the release of one of the hip-flexor muscles, psoas, which in most people, is very tight.

He also taught us one assisted twist which was originally taught by Mr. Iyengar.  It is an amazing release for the lower back.

The diabetes series consisted of many twists with the aim to reach all the facets of liver, spleen, pancreas and gall bladder.  The full series is very tough, including poses such as mandalasana (headstand position with the feet on the ground, walking around) and parsva sarvangasana (sideways shoulderstand).  Since many people cannot do such advanced postures, there is a very effective modification for parsva sarvanagasana (see photo below).

For the sacro-illiac stabilisation, one of the exercises was designed to reset the SI-joint and to strenghten the muscles around it (see below).

For vertigo, the treatment was for the student to be in viparita karani (mild inversion) and the teacher putting his/her index fingers into the student’s ear canal and massaging in a circular motion.  This was also originally taught by Mr. Iyengar.

In the last two days, we addressed the following problems: sacro-illiac joint, more of the neck degeneration, neurological diseases such as Parkinson’s and epilepsy.  Aadil also taught a fantastic asana class for the opening of the spine.

Sacro-illiac joint problems were addressed indirectly through opening of the hamstrings, adductors, abductors, quadriceps and illio-psoas.  Aadil found that if these muscles are not open, the twists do not quite release the SI joint.

Regarding the neck, one of the students on the course was involved in a car accident and had a serious whiplash.  In the photo below one can see where the vertebrae were moved from their position, causing serious headaches.

For the neurological diseases which manifest themselves with tremors (e.g. Parkinsons, epilepsy), Aadil has a series of restorative poses.  According to him, nerves respond to stillness, which is precursor for peace.  We have to work on how to make the body still from the inside.  The way to do that is to make it still from the outside with applied pressure.  Unless there is pressure, the stillness created on the outside will not go into the nerves.  All the poses are done with weight (sandbags, blankets).  The nervous system has to feel safe, and most people’s nervous systems do not feel safe.  The photo below show shavasana (corpse pose) with the applied sandbags.  It should be held from 10-30 minutes.

In the asana class, the sequence was shirshasana (headstand), setu banda sarvangasana (brigde),  supta padangustasana (supine leg raises), matsyangasana (twist).  At the end of the class, in shavasana (corpse pose), Aadil warned us that he will produce a very big sound which should flow through our body and our nervous system without agitating it.  He warned us exactly when the sound will be made, and then he banged the wooden brick on the floor.  There were a few gasps amongst the group of 35 students.  The point of this was to let this sound pass through the body and then to draw an analogy with events/thoughts in life that have a potential to upset us and to learn how to make them pass through us without affecting us for too long.

Today, the focus was on the neck, eyes and strengthening of the hypermobile upper body.

With neck, especially after the whiplash injury, the work is to unwind the spasm and secondly to put the curve back into the neck.  This can be done with the help of the teacher and wall ropes or even on your own without the wall ropes.

Aadil also taught us the abridged version of his Eye Series, which aim is to bring more circulation to the eyes and to improve vision.  It works on the principle of bringing more prana (life force) to the eyes and by strengthening the eye muscles.  It should be done daily and this version takes about 5 minutes to complete.

We also did some work on strenghtening the upper body muscles, which looked quite a bit like a gym workout, and besides the therapeutic aspect for people with hypermobile shoulders, it also builds the upper body strength.

In the last two days we did mainly hip opening series with traction.   Its aim is to create mobility but also the space in the hip joint, so that the nutrients can reach and repair the torn cartilage and replenish the sinovial fluid.  The sequence of 6 exercises is the same as for the standard hip series, but the difference is that all of them are done by the wall where one leg is strapped to the wall which creates the traction. 

With this series, Aadil helped many people who were about to have a hip replacement to avoid the surgery and be pain free in the hips.  However, apart from doing the hip series with traction, one also has to take specific supplements for the nutrition of the hip joint.  Aadil recommends an extensive list of products; if you need more information, please contact us.

There was also a talk on detoxification of the body.  Aadil, as well as being one of the top yoga teachers in the world, is also an expert naturopath who puts a great importance on nutrition as a part of a whole well-being of a person. 

In the body, there are 6 systems which are responsible for detoxification:
1. Bladder & Kidneys – urine
2. Colon -stool
3. Skin – sweat
4. Lungs -breath
5. Lymphatic System
6. Liver & Spleen

In order to help them function better, a good start would be to greatly reduce the consumption of the following:

C.A.T.S. (caffeine, alcohol, tobbaco, refined sugar), wheat, dairy, everything that is non-organic or artificial. (Addil recommends substituting wheat products with spelt).

Also, some of the ways to detoxify the body are:
1. Fasting one day of the week – drinking only water with lemon juice;
2. Cleaning out the colon with colonic irrigation – 4 times a year, during the change of the seasons;
3. Keeping the liver clean by drinking water with lemon juice and in the asana practice doing inversions, twist and backbends.

There are also a lot of products and supplements that were mentioned to help a particular organ to function better. The list is extensive; please contact us if you need any further info.

According to yoga, we are as old as our spine.  Therefore, keeping the spine in good health is paramount to long and healthy life.

Today, it was all about the reversal of ageing of the spine.  We did a series which included spinal twists, ‘abduction’ and ‘adduction’ of the spine, forward and back bending.  It was all done in traction, suspended from the wall.

We also learned what to do if the lower back is in serious pain/spasm; and that is very gentle cranio-sacral work to release the spasm of  the involuntary muscles supporting the spine.

Great stuff!

As we get older the spine which has been left to natural ageing proces gets more and more compressed and brittle. 

That is why Aadil has designed Spinal Regeneration Series, inspired by Mr. Iyengar’s teachings, which EVERYONE should do at least once a day.  It involves hanging from the wall ropes, but with a little improvisation it can also be done by hanging from the door.

We also learned that with all the injuries the rule is: Open first, Align next and Strengthen last.  E.g. if the back is in spasm, it is pointless to first try to strengthen it which would aggravate the spasm even more.

In the meditation class, the focus was on being in connection with our spirit.  That is the core of healing, just as the core of disease is being disconnected from the spirit.

All in all, amazing stuff!

After a 10-hour flight to Seattle, we had our first session with Aadil.  It was all about the stiffness in the neck and shoulder area. He made a point that in yogic view every disease is a result of an imbalance/discord which starts at the soul level and works its way to the physical manifestation in this order:

• Light/Soul
• Vital/Emotional Body
• Mind
• Breath
• Physical Manifestation

The treatment of the problem, however, is almost always done in the reverse order, i.e. we treat the physical manifestation first to fix it and more often than not we stop at this level without looking for the root of the problem.  With the meditation one can access deeper levels.

For the release of the neck/shoulder tension, Aadil taught the series which everyone could do on their own, then the one which has to be done with the help of a teacher, and finally the one for which a teacher and props are needed.  He also emphasised the importance of the release of the ‘hmmm’ sound on the exhalation, which vibration on a physical level releases the tension in the muscles and on the energetic level leads to transformation/change.

The figure below shows a modified version of the headstand on the chairs but with the chairs moved away from the wall.  It intensifies the massage and release of the upper trapezius muscles. Ouch!

Dear All,

I am off to Seattle for a 10-day therapeutic teacher training with the ‘teacher of the teachers’, Aadil Palkhivala.  While I am away you will be in good hands of the exceptional cover teachers, so please keep on coming regularly to classes.  The list of all the covers, plus more on pregnancy and yoga books can be found in this month’s newsletter.

See you all after the 14th August!

Best wishes,

Petra