Hatha Yoga – Karmuka Yoga

Yoga Foundations: Spirals, Arches and Yoga Asana

Posted on 18 September 202119 September 2021 by admin

Foundations of Yoga Asana “While you are disturbed by your body, your nerves will become disturbed and you cannot concentrate the mind” (Vivekananda Patanjali Sutras, 2: 46-48) Yoga Asana is one part of the 8 limbs of Yoga. It is often interpreted as Yoga posture. These Yoga postures are built upon spiral and arch forms. Learning how to maintain the integrity of these spirals and arches of the muscular and skeletal structure within Yoga postures (asana) is fundamental for Yoga beginners and advanced practitioners alike. This somatic knowledge is what makes Yoga therapy and Yoga for beginners and recovery effective while ensuring all levels of Yoga practitioners avoid injury. On a psychological level, during the practice of Yoga Asana, the body becomes a doorway to the present, a tool for focusing and releasing past impressions (Samskaras) stored in the mind and body (Patanjali Yoga Sutras 4:26). As students focus upon the minute details of each pose the Vrittri (activity) of the mind quiets, the nervous system begins to relax, physical pain starts to dissipate while the past and future disappear into the the here and now of internal observation (Pratyhara) of each pose. Asana is often interpreted as posture though it literally means ´stable seat´. The practice of Yoga postures ie. Asana should be focused upon stability NOT complete external execution of a pose. In the practice of Yoga Asana and Pranayama, even the most minute adjustments can help a student more fully enjoy the physical and psychological benefits of Yoga. Pain and discomfort should be communicated and modified. Remember, the very name ASANA means stable seat NOT nose to toes. The purpose of Asana is to prepare the body for Pranayama and the experience of Dharana, Dhyana and Samahdi. At first there might be great resistance as the mind and body are forced to create new neuronal pathways and clean up past tension and pain stored in the body. Nonetheless, as a student perseveres in their practice, stability in the body will increase and consequently greater stability in breath (Pranayama) and mind (Dhyana, Dharana, Samahdi) will manifest. How is the stability of Yoga Asana achieved? The strongest and most stable form found both in nature and architecture is the arch, hence the name, Karmuka Yoga. Karmuka means Arch in Sanskrit. The geometric form of the arch achieves strength and STABILITY by creating a perfect balance between two forces in opposition. In all her great engineering wisdom, nature created the human body with 6 main arches that sit one on top of another and support each other through opposing (isometric) action. Foot Arches Pelvic Arch Inferior Thoracic Cage Arch Superior Thoracic Cage Arch Arch of the Occipital/Pallette Cranium In observing the human skeleton the 6 arches are placed in a way to create more space through the central channel of the torso where the internal organs of digestion and assimilation, breath and the nerve channels of the spinal column and vagus nerve complete their functions. When one of these 6 arches becomes misaligned or flattened as a result of accidents, traumas, stress, genetics or postural habits, the consequence is a lack of space which results in various forms of discomfort and pain and an over all reduced functioning of the organism. These 6 arches of the skeletal system are supported by the spiraling internal isometric action of the muscular system and begin in the feet. The stability in the feet will create stability in the pelvis, the fulcrum of our movement and balance. Stability in the inferior arches of the feet and pelvis will then translate into fluid and stable movement further up the channel of connection in the superior arches of the thoracic spine, occipital lobe and the cranium. The strength of these arches is achieved through internal spiral movement, creating a perfect balance between two opposing tensions. Spirals: The building blocks of nature “There is no such thing as motion in a straight line” (Vivekananda Patanjali Sutras) Spirals form the basis of stable movement and is a pattern that is repeated throughout all of nature from the golden ratio found in flowers and shells to our very DNA. Prana moves up along the shushuma (spine energy channel) in spirals along the negatively charged energy channels of the ida and positively charged pingala. The serpent of Kundalini sits spiraled up at the base of the spine, waiting to unwind via the practice of Yoga. For example in Uttita (EXTENDED) Trikonasana (Three angles) spiraling tripod action of the feet press down and out in opposing directions lift the arch of the foot and then bring the energy up into the arch of the pelvis. This opening of the pelvis opens the sacrum (the seat of vital energy) to allow the student to then lengthen up along the spine through the arches of the ribcage then into arch of the skull. It is this lengthening of the spine and the opening of the ribcage into 360 degrees of internal space that removes tension, improves breath and creates clarity in the mind. In Yoga Asana the concept of opposing tensions to create both flexibility and stability is found in all poses (asana). The main goal of each Asana is to create more length and extension along the spine and width through the arches of the thoracic spine. The purpose of this daily practice of extension and width in the physical form of the body allows for deeper fuller breaths, a more relaxed nervous system as well as a more stable and flexible physical structure. The end result is an overall better functioning of the entire mind/body complex. This improvement in the physical and pranic (breath) structure enables the practitioner to sit for meditation without distraction and translate this practice of focus relaxed attention into their every day lives. Internal Action vs. External Exposition Thanks to social media and a pop cultural obsession with the beauty of external physical forms, the real transformative power and therapeutic benefits of Yoga are often lost as students are quickly guided between one

Psychedelics, Yoga and the Shamanic Journey Part IV: Integration

Posted on 3 September 20213 September 2021 by Michelle Goodrick

Integration with Yoga Therapy & Fasting Psychedelics, Yoga Therapy & Trauma – Integration of the Shamanic Journey: After the trauma of loss I had been through when leaving Spain, as I described in part III of this blog, and the resulting deep subconscious work that I had done in the Yucatán with psychedelics, I could tell that I was reaching saturation point and needed space and time to integrate these experiences of trauma and psychedelics with yoga therapy. After finishing the last Ayahuasca ceremony, I had originally planned on exploring the effects and benefits of Peyote in an overnight ceremony in the desert near Real de Catorce in San Luis Potosí. I was intrigued by this cactus for three reasons: It´s use dates back 6000 years It´s main hallucinogenic agent is mescaline rather than DMT Its cultivation and consumption is deeply associated with the pre-Hispanic culture of the Huichol. The Huichol is a culture that still exists outside of the main stream Mexican culture. Though dwindling in number, they continue to maintain their original language, art, beliefs and ceremonies that have been in existence long before the Spanish arrived and the Catholic faith took over. One of the rituals central to their belief system is a pilgrimage taken into the desert where, under the guidance of a mara’a kame – the huichol term for shaman which can also be translated to mean singer – they gather and ´hunt´ peyote. The fruits of this hunt are consumed in the desert as part of a healing ceremony and the surplus is then packed up and taken back to their village. You can learn more in the video below: It is through the ritualistic consumption of peyote that the Huichol believe that they can both heal and commune with the Gods – a divine pantheon that consists of 120 gods with Tatemari, grandfather fire, at the head. This moment of divine contact via the vehicle of peyote allows them to perceive for themselves a parallel world of colors and pulsating connection which is represented and illustrated in their beautiful fantastically intricate, spiritually significant and brilliantly colourful bead and string art known as Nierikas. In the process of this pilgrimage, offerings are left for the Huichol Gods and spirits. These offerings can be seen along the path to the desert and if you do decide to take this journey, please leave them in their place. They are sacred gifts left for another world, not for the density of three dimensional humanoids. After completing my own self-imposed fasting retreat of Yoga therapy to integrate the previously described traumas and psychedelic experiences, I had the chance to walk through the cerro (mountain) and visit one of these sacred Huichol spaces as well as speak with a Huichol family that lived there guarding the area. However, the plans for the peyote ceremony fell apart at the last minute – and probably for the best. First of all, I learned in this trip to the cerro that the Peyote Cactus is an endangered species and and Mescaline can be found in other non-endangered species such as the fast growing San Pedro Cactus. Secondly, I do think it was the universe, or if you like, my own organizing source energy, that decided that after the integrating my psychedelic experience with my self-invented, private Yoga therapy retreat, it was time to rest and just enjoy my new grounded sense of peace and clarity. Fasting Fasting is an integral and long standing practice within the discipline of Yoga as well as its medicinal counterpart of Ayurveda. I have fasted many times throughout my Yoga trainings and use it often when I have felt low on energy, my digestion is not cooperating with me or I perceive that a cold or flu are coming on. Modern science confirms the great benefits of fasting as a way to increase resistance to stress, improve longevity and decrease the incidence of disease. It´s practice, often termed intermittent fasting, has recently become greatly popularized in the western world. Nonetheless, in all my experiences of fasting I have never exceeded more than three days. This is because the focus of these fasts was mainly to improve the functioning of the Annamaya Kosha (Physical Body), Pranamaya (Energetic Body) and Manomaya Kosha (Mind Body). In fact, Ayurveda discourages pro-longed fasting as its primary focus is living day to day life with greater ease and energy, rather than delving deep into the wisdom and bliss bodies of the Vijananmaya Kosha and Anandamaya Kosha. This is where the more austere practices of Yoga (such as long-term fasting) start to play a part. Consequently, since I wanted to explore these more subtle Koshas, especially after my previous experiences, I decided to undertake the task of a 7 day water fast. The practice of fasting to integrate and delve deeper into other worlds of perception is not exclusive to Yoga and is practiced by Muslims during Ramadan, the Jews during Passover, by various Christian sects and is a intricate part of the cleansing practices of the Peruvian Shipibo. Preparation Before undertaking this water fast I consulted with my friend Ian who had years of experience in the healing art of fasting. Ian discussed how on average, every third day I would probably experience some unpleasant detoxifying effects. To reduce these symptoms and make the fasting process more enjoyable I prepared myself for the 7 day water fast with three days of eating just fruit. More citric, watery fruits such as grapefruit and red grapes were recommended. Red grapes were a bit hard to come by where I was so I opted to substitute them for prickly pears. The Experience – Integrating the experience of Psychedelics, Trauma and Yoga Therapy The first two days of the water fast were fantastic. I felt a great surge of energy and clarity in both mind and body for the first couple days of the fast. I was amazed by the sense of great strength and space I observed in all three aspects of my Yoga practice

Yoga Therapy: The True Self vs. Obedience & Authority

Posted on 14 July 202120 August 2021 by Michelle Goodrick

Observing and releasing the binds of the conditioned mind through Yoga Therapy and Meditation. ´Give me child until age seven and I will show you the man´ – Ignatius of Loyola The whole point and purpose of the art and science of Yoga and Yoga Therapy is to help each individual experience for themselves their own limitless access bliss. The very foundation of experiencing bliss exists first and foremost in the voluntary acceptance and responsibility of personal freedom. Nonetheless, the acceptance and utilization of this freedom is often limited by our social-cultural conditioning. It is hypothesized that until age seven we act like sponges to the world around us. We soak up all the information coming in with little to no filter and store what is recorded into our subconscious and unconscious -a place beyond conscious thought and language. This early unfiltered processing of information enables the human child to learn and adapt quickly to their physical and social environment. It is through this social conditioning that a child learns the necessary, highly complicated and subtle social cues that enable it to become accepted within its tribe. Due to the fact that human beings, especially children, are physically quite fragile, learning how to become socially accepted and supported within ones own tribe is fundamental to survival. As illustrated by the quote above, this early childhood programming goes deep and greatly influences our adult life. Yoga Therapy and psychology recognize that most of the time we are not even aware that this childhood programming is running in the background influencing every decision we make and action we take. On the positive side, thanks to this unconscious programming we are able to connect with other human beings with lighting, intuitive speed as our interactions are not weighed down with the slow and cumbersome processes of conscious thought telling us how to move, change our tone of voice or maneuver between various social settings. All these cues happen automatically. However, these same unconscious cues that we use to ameliorate and ease our way through our daily interactions can be can be manipulated to subvert our sovereignty as human beings and cause great harm and destruction. Experiments into the human psyche: How free are we? The world of behavioral psychology has many interesting and disturbing experiments demonstrating just how easily our perceived freedom can be hijacked by the right unconscious cue such as – authority, peer pressure and self-image. These unconscious cues have great power because they tap into the childhood fear of survival and abandonment. The following experiments demonstrate how fear can override logical thought patterns and without conscious awareness, move an individual to perpetuate inhumane, cruel and objectively incorrect behaviors and decisions. The Authority Cue: The Milgram Experiments Shortly after the trials of War II criminal Adolph Eichmann had begun, Stanley Milgram designed an experiment to explore Eichmann´s defense that he was just following orders. Beyond the walls of Yale University, he had an actor don a white lab coat and pretend like he was running an experiment on learning. Various volunteers came in to participate in the experiment with the promise of $4.50 as compensation for just showing up. The man in the white lab coat told the volunteer participants that their task was to shock another participant on the other side of a wall whenever they answered a question incorrectly. Unbeknownst to the volunteer participant giving the shock, the participant receiving the shock was a confederate in the experiment (they knew the true purpose of the experiment, knew what answers to give and faked their reactions to the administered shocks).You can watch videos of the experiment here: As the volunteer participant administered shocks to the confederate for wrong answers, it seemed innocent enough until the the volts increased bit by bit from 15 volts to 375 volts and the confederate began screaming in pain and protesting and begging for the participant to stop. This would go on until the volunteer participant finished with a shock of 450 volts and was met with silence to his questions – an indication that they had shocked the confederate participant to the point of death. Results: All participants asked the authority figure (the man in the lab coat) if they could stop. There is evidence that many tried to defy the orders in various creative ways. However less than 40% actually stopped before the shocks became fatal and a meta-analysis of the same experiment carried out in the USA and other countries, showed that the majority of participants (61-66%) continued the shocks to fatality. In some experiments it was as high as 91%. The participants who refused to administer the final shocks did not insist that the experiment be terminated and only went to check on the health of the apparent victim after requesting permission to leave. The Peer Pressure Cue: Asch Conformity Experiments “That intelligent, well-meaning, young people are willing to call white black is a matter of concern.” – Solomon Asch The Asch conformity experiments or the Asch paradigm were a series of studies developed in the 1950s. It consisted of groups of eight male college students where all but one of the participants were actors (or confederates) in the experiment. The actors knew the true aim of the experiment, but were introduced to the subject as other participants. Each student viewed a card with a line on it, followed by another with three lines labeled A, B, and C. One of these lines was the same as that on the first card, and the other two lines were clearly longer or shorter. Each participant was then asked to say aloud which line matched the length of that on the first card. The group was seated such that the real participant always responded last. Subjects completed 18 trials. Results: In the control group, with no pressure to conform to confederate actors, the error rate on the critical stimuli was less than 1%. However, when placed within the group of confederates who gave the

Yoga + YBR ONLINE: Your Digestion and Breath

Posted on 3 April 20213 April 2021 by Michelle Goodrick

Yoga + YBR: Digestion, Breath, Health and Well-being As I finish up the first half of the IAYT Yoga therapy training with Paramanand Institute of Science and Research I am struck yet again by the holistic wisdom of Hatha Yoga. For example, in Sanskrit the word Āhāra means food. The concept of Āhāra is not limited to physical food that you chew, swallow and ingest with your physical body. Āhāra also incorporates the type of ´food´you are ingesting into your mind. An example of this might be the media you consume, the kind of conversations you involve yourself in and the dialogue you carry around in your own head. Āhāra (आहार) Yoga has always taught that stress directly affects the ability to assimilate nourishment from food (Āhāra). The ability to assimilate nourishment directly affects energy levels (prana), hormone production and impacts overall health and wellbeing. From a Yogic perspective it is no surprise that modern science now confirms that the most common root of physical and psychological disease is stress. Physical ´Food´ Effects (sthūlam Āhāra) It is no mystery that the modern western diet is not very conducive to digestion and the assimilation of nutrients. An excess of sugar, preservatives, chemicals and hormones used during production and in the ingredients themselves have created all sorts of havoc within the gastrointestinal tract. Furthermore, the sedentary lifestyle of sitting 8 hours or more in front of a screen only exacerbates the situation. Digestion and assimilation of food needs movement and deep breathing to move nutrients through our system. Poor posture and shallow breathing results not only in back, neck and shoulder pain, but also digestive issues like constipation and IBS as well low energy levels, poor immune functioning, mood swings, anxiety, depression, brain fog and exacerbates uncomfortable menstrual and menopausal symptoms. Psychological ´Food´ Effects (Sukshma Āhāra) Years ago modern psychology began to observe how the information we take in from our environment (media, social relationships, work) affects the production of stress hormones and directly affects our capacity to think and process information. Placing ourselves within environments of elevated stress or reduced movement directly correlates with increased levels of cortisol, norepinephrine and adrenaline. It actives the fight/flight response and consequently reduces the activity of the digestive system as it redirects blood flow from the center of the body to the extremities. This is a very intelligent design when used wisely as it enables you to react quickly with your arms and legs to either fight or run away from a perceived threat. Unfortunately, due to modern day habits and environment – especially during the current COVID -19 pandemic – the majority of modern day humans exist in a continuous low hum of fight or flight stress response. This increase in stress results in poor digestion, low energy levels, poorer functioning of the immune system as well as increased inflammation throughout the entire mind-body complex. This increase in inflammation causes a deregulation in nervous system functioning and according to researchers like Stephen Porges of the PolyVagal Theory, may even be the cause behind the severe increase in depression and anxiety we are observing in the western world. Yoga + Yamuna Body Rolling: All systems go! Yoga Asana: Fortunately there have been very effective systems developed to help rejuvenate the respiratory and gastrointestinal system without the need for pills or surgery. The ancient science of Yoga has always focused on physical posture and breath as a way to help assimilate and move nutrients through the body. Every single Yoga posture, when correctly executed and aligned, works in one way or another with the respiratory and digestive system. It encourages deeper breathing and works with various physical forms to ensure that whatever might have gotten stuck gets released. At the same time it works as a system of prevention by relaxing the nervous system and toning the digestive tract. Yamuna Body Rolling: Yamuna Zake in her wisdom as a Yoga teacher realized that many of her students could not completely execute the various Yoga postures that were asked of them. Therefore through her work of Yamuna Body Rolling (YBR) she provided a way for pressure, breath and traction to provide similar benefits to the Yoga Asana (posture). The YBR work is deep and very effective and when it is combined with Yoga Asana it cements in the body and mind a new experience of space, alignment and breath. Many students who might not have been able to access a Yoga pose before, after one session of YBR are able to execute and understand from experience the integrated power of the yoga posture form. Healing from the Inside Out Our breath and digestive tract affects every part of our health. Blockages and weaknesses in these areas can cause back problems that manifest as discomfort throughout the entire spine and internal organ system. Opening and releasing this area of the body can alleviate and correct problems of scoliosis, low back pain, aches and pains of menstruation and menopause, digestion, incontinence and fertility, as well as lower levels of anxiety, depression, stress and increase lung capacity. After a year of lockdowns and the consequential stressful wear and tear upon the body and mind, treat yourself to more energy, more clarity and an overall greater sense of well being by participating in the the two part series of the ONLINE Karmuka Yoga internal organ and breath workshop. Learn to use pressure and traction with Yamuna Body Rolling combined with supported Yoga postures to open, release and align the entire skeletal, respiratory and gastrointestinal system and heal from the inside out. Students can choose to do one or both of the workshops with the option of gaining access to the recordings of the workshops so they to continue the transformative practice of Yoga +YBR anywhere at anytime. CALL OR SEND US AN EMAIL TO RESERVE AND GET ACCESS TO THE WORKSHOPS and CLASSES.

Hatha Yoga: The Union towards Liberation

Posted on 2 April 20213 April 2021 by Michelle Goodrick

All search is in vain until we begin to perceive that knowledge is within ourselves, that no one can help us, that we must help ourselves. – (Patanjali-Vivekananda 2: 27) I started to write this blog a few weeks ago. With the quarantine for COVID-19, I am even more convinced of the wisdom and liberating power of the ancient discipline of Hatha Yoga. With the isolation and solitude of the quarantine, more than ever before, there are pieces of me everyday that I find broken. Wobbly. Stuck. Unhinged. With more time at home and less classes, I practice more. I spend more time observing each detail of each posture. I spend more time receiving classes (albeit online) observing deeply the purpose and efficacy of each Yoga Asana. The more I practice, the more I understand that the work of Yoga Asana has very little to do with Yoga asana. I understand now more than ever that the practice of Hatha Yoga Asana has been developed so that I, and no one else, from the the inside out, can figure out how to mend, strengthen and heal these aforementioned broken pieces. It is my work and my work alone to feel and watch how these pieces manifest in my body, the rhythm of my heart and in the speed of my breath. That is your work. And your work alone. The system and structure of Hatha Yoga provides guides, teachers and books to point the way. It provides these little classrooms called Asana to teach, develop and fine tune the art and skill of observation. Of living presently. Of living freely. And there is no possibility of cheating. The only one who can enter and fully take advantage of each classroom lesson each Asana offers, is you, is me. The real work of Hatha Yoga Asana begins when we stop talking, comparing, judging, interpreting and simply begin listening. What is Hatha Yoga? When your mind has become controlled you will have control over the whole body instead of being a slave to the machine, the machine will be your slave. Instead of this machine (the body) being able to drag the soul down, it will be its greatest helpmate. -Patanjali – Vivekananda (2: 41) Hatha Yoga is any kind of Yoga that uses the physical body (annamaya kosha) to influence and gain control over the mind (manomaya kosha). In the western world, the mind and body have often been separated. The body has been viewed as the enemy to the logical mind. This perception of disconnection between mind and body started to change with philosophers like Fredrick Nietzsche and psychologists like Sigmund Freud and Carl Jung. Freud had many faults, but his lifelong work of psychoanalysis recognized that anxiety and stress hidden in the unconscious mind often manifested itself in destructive behaviors and physical ailments. The physical body being influenced by mind stuff is nothing new to Yoga philosophy. A brief study of the Koshas will make that clear. The difference between Freudian psychology and Hatha Yoga is simply the point of entrance. The mind is difficult to control. It is an abstract thing that even today, no scientist can say with certainty where it exists or where it came from. It is for this reason, instead of using a mental tool like psychoanalysis, the practice of Hatha Yoga uses the physical and very tangible door of the body to change, transform and heal the intangible and unconscious mind. The great system of Hatha Yoga has been developed and taught for over four thousand years to help human beings let go of unconscious stress and trauma hidden in the body. Trauma and stress held in the body can be related directly to our own personal history, or it may have its origin in the genetic and conditioned history of our family and culture. Scientists, psychologists and western medical doctors like Dr. Van der Kolk, Dr. Peter Levine, and Dr. Gabor Maté are now confirming the efficacy of entering the door of the body to heal the trauma that torments the mind. Statistically, studies are now showing that therapeutic body work has been proven to be even more effective than pharmaceuticals or talking therapy alone. Through physical postures (Asana), breath awareness (Pranayama), ethical practices (Yamas y Niyamas) and the concentrated observation of all of the above (Dharana, Diana and Samahdi), Hatha Yoga provides a system that educates a student how to be FREE. It provides steps and practices for students to gain balance and control over their physical body as well as their nervous system so that they are no longer slaves to negative and destructive unconscious behaviors or thoughts. What does HATHA mean? Hatha literally means Sun (Ha) and Moon (Tha). Yoga means the union between these two. When we reflect over what the Sun and Moon represent in Hindu mythology (and many others) it becomes clear why the union and balance of these two energies grant us liberty. In most world mythologies the symbol of the sun is related with masculine energy while the energy of the moon is related to feminine energy. The concept of energy is not the same as gender or sex. Masculine and feminine energies simply represent different characteristics in the human experience. The two energies exist together in order to create and maintain the delicate balance of life on our Earth. For example, without the sun all of life on earth would die from the cold and lack of nutrition provided by its faraway rays. However, did you realize that without the moon and her gravitational pull, life as we know it would not exist either? Primordial life started in the small tide pools, the small Petri dishes of creation, left behind by the cyclical push and pull of moons gravity on ocean waters. If it were not for the rising and falling tides produced by the moon and its gravitational pull, there would not be the necessary movement within the waters of the ocean to help