Yoga + YBR ONLINE: Your Digestion and Breath

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. 

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Karmuka Yoga, the Chakras and the endocrine system

The philosophy and antaomy of Yoga tells us that we are energy and that within us there are various different frequencies that vibrate and affect us on both an emotional and physical level. Quantum physics is now confirming this. The centers of energy discussed above are called chakras. Chakra in Sanskrit literally means ´spinning wheel´. Chakras are wheels of energy located in different parts of the body along the spine and are associated with the endocrine system glands. One of the purposes of Hatha Yoga is to open the blocks within these wheels of energy, within the endocrine glands, so that they can spin and function effectively, with the practice of Asana. The science of Yoga shows that the location of each chakra is associated with certain glands of the endocrine systems. The endocrine system acts as a great network of communication between brain and body and is in charge of various metabolic functions that facilitate cellular communication as well as stimulation and hormone release. In order for the entire human organism to function well it is necessary that these endocrine glands produce and maintain a balance of these various fluids and hormones. The chakras, endocrine glands and asana • Sahasrara & Anja Chakras: The balance and release of the various hormones throughout the body is controlled mainly by the hypothalamus as well as the pituitary gland which is associated with the crown chakra, or Sahasrara chakra at the top of the skull. These same chakras are also closely related to the pineal gland which is often associated with the Third Eye/Ajna (associated with intuition and spirituality…as well as the release of DMT).  Headstand/Sirsasana is the most beneficial in activating these glands/chakras, hence why it is considered the King of Asanas. Nonetheless any kind of inversion is useful for activating and balancing these chakras. It is not necessary to hurt your cervical spine to active the crown or third chakra. Look for modifications of the pose if you have any physical discomfort along the neck or spine. • Vishuddha Chakra: Moving down to the Thyroid and Parathyroid glands. The Thyroid is located in the throat and associated with the Vishuddha chakra (throat chakra). It is responsible for controlling metabolic rate, growth and therefore, cell processes. Functioning of the Parathyroid determines how much calcium and phosphate are in the blood and if you regularly do the shoulder stand/Sarvangasana (Queen of Asanas) and the fish pose/Matsyasana you might just find your teeth are stronger, your sleep and appetite regulated as well as an increase in energy levels. • Anahata Chakra: Below the Vishuddha Chakra in the location of the heart resides the Anahata Chakra. This chakra is associated with the thymus gland that produces cells for the immune system. Postures that open the chest and increase oxygen intake in this area help to activate this chakra. Virsasana, Ustrasana and Virabhandrasana I, II are good examples. With these postures you also have the added benefit of working with the Root/Muladhara chakra as well as the solar plexus/ Manipura chakra.  • Manipura & Muladhara Chakras: Below these glands we then come into contact with the Pancreatic and Adrenal Glands which are associated with the Solar Plexus/Manipura and the Root/Muladhara chakra, respectively. (These glands work closely together so I put them in the same paragraph and left the Sacral/Svadhisthana chakra for the end). The pancreas aids in digestion while the adrenal glands guide our ‘fight or flight’ response. It is said that due to high stress levels and diet the majority of people nowadays have low functioning adrenals that result in a sense of fatigue and foggy thinking. Doing postures that massage these glands as well as the spleen and pancreas helps to regulate blood sugar levels, which has a huge impact upon both physical and emotional well-being. Working with these chakras can also help with weight-loss due to the regulation of insulin that occurs as a result of massaging the aforementioned glands. Mayurasana, or the Peacock, is great for this, but often too advanced. Doing twists such as Ardha Matsyendrasana or back bends like Dhanurasana (The Bow), as well as Supta Virasana are very useful in activing these glands as well. • Svadhisthana Chakra: Finally, we move to the ovaries and testes where the Sacral/Svadhisthana chakra resides. Postures such as Samakonasana, Uppavista Konnasana, Eka Pada Rajakapotasana (pigeon pose) or variations thereof, that open the pelvis and and/or work pelvic floor are usually quite beneficial as they bring blood flow to this area and can help with issues of fertility and/or menstruation. On an emotional level, Ana Forrest claims in her book Fierce Medicine that hip openers, especially if maintained for extended periods of time tend to get into really deep seeded emotional baggage that can have their roots in issues of security and/or sexual/emotional repression or abuse. Breathing through the pose will help you to release the baggage. Yoga is a holistic practice and like the body it cannot be separated into parts and pieces nor can it be isolated into one specific approach. One pose will almost definitely work with more than one gland and to maintain balance in body and mind, each gland deserves your breath and attention without causing yourself injury in the process. It would not be very logical to practice a pose to active the third chakra while you cause injury in the second chakra, the area around the lumbar spine. It is for this reason that the observation and precise instruction of Yoga Asana is important to avoid injury and to be able to enjoy all the benefits that each Asana offers. If you would like to experiment for yourself the pleasure and of a well functioning endocrine system as well as a relaxed nervios systems and aligned skeleton, gift yourself a place in the fifth annual Karmuka Yoga Christmas Intensive. A very special intensive where students will enjoy the liberating practice of Asana, Kurunta Yoga, Partner Yoga, Pranayama, Meditation and the healing vibrations of the singing

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Backbends, Inversiones and your mood

As we continue to get through the colder, darker and more sedative months of winter, inversions and backbends are a fantastic and holistic way to combat the symptoms of SAD (seasonal affective disorder), exhale out the stress of the holidays and warm up the body and soul. Due to their physical form backbends and inversions activate the vagus nerve. The vagus nerve has a direct effect on our levels of energy and mood. In modern psychology the concept of embodied congnition is used to discuss this body to brain connection. This theory that the body can affect the brain is a concept that Hatha Yoga has always asserted. It affirms that if we transform the more gross, or physical aspects of life, for example physical posture or breath rhythm, we will be able to change the more sutil parts of our existence such as thoughts and perspectives. This ability to change our thoughts and perceptions is fundamental to our wellbeing. One of the principal mechanisms of this transformation in thought and perception is found in the vagus nerve. All Yoga poses work with the nervous system, but thanks to their physical forms, inversions and backbends are especially effective for activating the vagus nerve, increase levels of energy and transform a negative perspective into a positive outlook.  What is the Vagus Nerve? The Vagus Nerve is a fascinating nerve that is linked to everything from digestion to depression. Vagus is Latin for ´to wander´ and that is exactly what this nerve does. Looking kind of like an upside tree, it starts up behind the ear moves down the neck and continues to spread out it´s tentacles along the chest, around the heart and into the gut. 70-80% (some research says 90%) of the information that is passed along the vagus nerve moves from the bottom up and only 20-30% of it moves from the top down. This is why some people say the second brain is in the gut. All those sensations that are experienced in the gut (which has as many neurons as a cat´s brain) and along the organs connected to the Vagus Nerve are sent up to the brain to be analyzed and interpreted by the pre-frontal cortex, language centers and amygdala. That means working with the vagus nerve and the organs connected to it can modify messages sent to the brain about sensations that are experienced in the body. Furthermore, the majority (80-90%) of the ´feel good´ neurotransmitter, serotonin is produced in the gastro-intestinal tract. The upward movement of information along the Vagus Nerve and the connected internal organs demonstrates how working with the body, one gets to the brain. Changing body forms influences our energy levels, hormones, sexual desire, sleep patterns and digestion by toning the vagus nerve. Working with the body to control the mind and increase quality of life IS precisely the theory behind the practices and postures of Hatha Yoga. Psychology and the Vagus Nerve According to the polyvagal theory presented by Dr. Stephen Porges, director of the Brain and Body Center at the University of Illinois,  as well as other related theories presented by researchers such as Dr. Levine, founder of Somatic Experience, and Dr. Van Der Kolk, it is  hypothesized that there is a direct connection with the poor functioning of the vagus nerve and its associated organs with anxiety and depression. Simply put, the hypothesis is that anxiety has it´s root in an overactive fight/flight response and depression is then the result of the frustrated fight/flight response. In other words, when the nervous system perceives that there is no way out of a perceived threat, the biological defense response is a kind system shut-down that results in what researchers call ´freeze´ and what would be experienced on the emotional level as depression. In fact, when we enter in this this freeze response, the part of the brain that controls language also shuts down. It is for this reason that Dr. Van Der Kolk in his research with soldiers suffering from PTSD (Post Traumatic Stress Disorder) observed that therapeutic body work was more effective than traditional talk therapy or prescription pharmaceuticals. He realized that one has to enter into the body to release the tension physically held in the body; something that talking and pills just do not do. Researchers like Levine, Porges and Van Der Kolk argue that often sensations of stress, anxiety and depression occur first in the body and are then interpreted in the brain. The primary path of this communication from body to brain is the vagus nerve. There is more and more literature discussing the importance of a good ´vagal tone´ to maintain both mental and physical health. In fact, pharmaceutical giants Glaxo-Smith-Kline are trying to make profit out of this fact by investing over 50 million dollars in researching a device that would provide vagus nerve stimulation  (Medicine Beyond, p. 235). Lucky for humanity, Vagus nerve stimulation is something that Hatha Yoga has been providing naturally and free for over thousands of years. A well executed Yoga asana will activate and relax the nervous system, the fascia, multiple meridians, the endocrine system, muscles, bones, joints, tendons and ligaments all at once.  It is for this reason that Hatha Yoga is a such a timeless and powerful practice.  Backbends/Back extensions: Due to the physical form of these poses backbends work directly with the vagus nerve. Backbends, or back extensions as they are also known, work by opening and toning the front of the belly, chest, sternum and throat which, as mentioned earlier is home to that wandering vagus nerve. Via breath, pressure, stretching and by holding back bends SAFELY while breathing into the pose the organs associated with the vagus nerve and the nerve itself is activated, toned and strengthened. A well ´toned´ vagus nerve and the attached organs means that the brain receives biological signals of relaxation such as a regulated digestive tract, slower heart rate and deeper breath. It signals to the brain, via the Vagus Nerve,

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Karmuka Yoga Jornadas Marzo Abril 2020

June 2020: 5th Annual Karmuka Yoga Workshop Series Integrated Techniques

The fifth annual workshop series of Karmuka Yoga and Integrated Techniques in Seville, Spain: June 2020. Three different workshops that combine the precise practice of Karmuka Yoga with the transformative power of Yamuna Body Rolling and Body Logic.  After months of isolation and the resulting stress in mind and body, don´t miss this great opportunity that to release, re-align and learn from Michelle Goodrick . After finishing various trainings during the quarentine in Yamuna and Iyengar techniques, Michelle will guide students in the transformative techniques of Yamuna Body Rolling and cementing the work with the precise practice and instruction of Karmuka Yoga. Working from the bone, both will teach how to align the entire skeletal structure, release tension and pain while increasing mobility in just one session.  What is Yamuna Body Rolling? Yamuna Body Rolling is a transformative and pleasurable activity that consists of using the pressure of specialized balls and routines designed to activate, strengthen, release and align all the different layers of both the physical (bone, muscle, fascia) and energetic body. Staring from the bone, the YBR routines follow the structural and energetic logic of the body so that in one session the student experiences greater skeletal alignment, more flexibility and less muscular tension, a relaxed nervous system and more active endocrine system.   What is Karmuka Yoga? The Karmuka Yoga method is adapted to all levels and is a progressively educative way of teaching that helps students to achieve the most from their Yoga practice, independent of age or physical limitations. Students are taught how to optimize the skeleton’s arch foundations. These foundations support the spiraling internal motions of movement and breath throughout the body. The precise and personalized instruction of Karmuka Yoga integrates the psychological concepts of embodied cognition by applying mindful attention to alignment, traction and the internal action of Iyengar Yoga, Yamuna Body Logic, Body Rolling and Critical Alignment. In every class, course, workshop and training of Karmuka Yoga the student learns from the inside out how to improve their overall posture and breath as well as increase their flexibility, strength and state of wellbeing.  What is Body Logic? Body Logic is the foundation work from which Yamuna Body Rolling was created. While the client lays over cushions, the practitioner uses her elbow to apply pressure to bones, going through the entire skeletal system. The practitioner addresses areas of pain, injury, or discomfort in a very personal way, using pressure and traction to realign affecting the more superficial layers of fascia and muscle into the deeper layers of bone and nervous system. From the sacrum to the feet, from the sacrum to the skull, working from the anterior to the posterior part of the body, in just one session the student will experience a great change in mobility and nervous system functioning. You can see availability for these sessions here. Norma Goodrick in Tulum, Mexico with Body Logic founder Yamuna Zake ————— In the photo the right one can easily see the difference between one leg and the other after treating one leg with Yamuna Body Logic with Norma Goodrick. The leg is longer, the foot more open and all the bones more aligned.  Click here to listen to what others have to say about the the work of Yamuna Body Logic with Norma Goodrick. ——————————- Karmuka Yoga Integrated Techniques 2020 Three Part Series SPECIAL: Get free access for three months to the Karmuka Yamuna Body Rolling Instructional Videos with your reservation Series 1 13 of March: The pelvic floor, abnominals and your breath: Move from your core. The center of our body affects each part of our health: weakness and tension in this area can cause problems of the spine as well as issues connected with internal organ funcion. Opening and strengthening your core can relieve and correct problems associated with scoliosis, lumbalgia as well as discomfort associated with menstruation and menopause. It is also great for improving digestion, incontinence and fertility.  As well as reducing levels of anxiety and stress. Working around the diagphram both releases emotional tension often held in this area as well as increasing lung capacity. Learn how to use the pressure and traction of Yamuna Body Rolling combined with postures and practices of Hatha Yoga to heal and strengthen yourself from the inside out. 11:00 – 14.30.  30€ early bird special 38€ at the door Series 2 27 of June: Feet to Pelvis: Our base of mobility depends on how the feet and pelvis function. The pelvis is the point of support and fulcrum of movement for the entire body. From the there the spine lengthens upwards and the legs extend downward. If there is misalignement or tightness in this area the rest of the body structure will also suffer. Furthermore, misalignment in the feet will translate upwards into misalignment around the ankles, knees and into the pelvis. In this series of workshops Good Yoga and Core Focus will teach how to release tensions around the pelvis, the legs, sitbones and the iliapoas as well as basic foot care and alignment that will translate along the chain of movement thoughout the whole body, aligning misalignment so that you can feel again the joy of movement. 11:00 – 14.30.  30€ early bird special 38€ at the door Series 3 27 of June: Shoulders, neck and skull: The majority of neck tension and pain begins with its connection to the shoulders and their connection to the thoracic spine. A lack of space and alignment in this area often results in a weak or collapsed sternum and rounded shoulders. Due to this closed structure, those who hold this often experience shallow, quick breathing instead of a full complete breath. A full breath is not only important for levels of vitality and energy, it also works to massage and support the entire thoracic spine in 360 degrees from the inside out. Learn how to release tension of the neck, increase shoulder flexibility while improving overall lung capacity, energy levels and posture via the the guided

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The fountain of youth: Your pelvis & spine

´To stay young, keep your legs open ´-Yamuna Zake These were the words repeated by Yamuna Zake during one of the many training sessions in New York. Everyone laughed of course but despite the obvious double entourage insinuated in this phrase, from a mechanical and energetic standpoint behind this tongue and check comment resides an insightful and wise observation. You are only as old as your spine As one ages, thanks to gravity and bad posture habits, our pelvis begins to close in on itself which results in a curved spine. You see our pelvis is not just one big block of un-moving bone. It is actually composed of two different parts that come together in various points, namely at the pubic bone and the sacrum. The pubic bone is often an ignored piece of anatomy. When I get clients to figure out where it is and place a bit of pressure on it with a Yamuna ball, there is usually a shocked look of ´what the hell is that?!¨ and ´ooooooh that is weird!!´. These are of course normal reactions when dealing with an ignored body part. The body, like any good friend or lover, wants to be acknowledged and taken care of in all of her glory. Unfortunately, often only certain parts are paid attention to, and in relation to our bodies, these are usually the belly, in an effort to get abs of steel, the chest to get those bulging pecs (or breasts) and/or of course  the perfect beach bum. This pigeon holed focus on the appearance of body parts creates a great imbalance in the overall functioning of the body and our levels of mobility and vitality. Imbalances in the body create difficulties in movement and energy flow. This eventually manifests as chronic fatigue and chronic pain found in the neck, hip, back, knees…etc. This is why Yoga is so healing. It focuses on WHOLE body movement and not just pieces or parts and essentially the fulcrum of that movement and awareness that makes life so enjoyable rests on, in and around the pelvis. This is why the majority of Yoga poses focus on movement around the pelvis. The seat of kundalini energy (life force energy) resides here, resting at the base of the spine around the coccyx and sacrum at the back of the pelvis. Furthermore,the Liver, Gall Bladder, Kidney, Urinary Bladder, Spleen, and Stomach meridians run right along and through the pubic bone,  iliac crest and sit bone down to the down to the big toe. Then there is the famous ilias psoas which runs right through the cup of the pelvis and connects the femur and lumbar spine. This is often called the muscle of soul and when a threat is perceived and a flight reaction instigated, this is one of the first muscles to activate. This is also one reason why runners and other athletes can suffer from lower backpain as well as stressed out office workers (due to stress and long hours of sitting poorly). In addition to posterior and anterior parts of the pelvis there are also the internal (abductors/pubic to knee) and external connections (IT band/hip to knee) of the pelvis which if blocked up can create hip, feet and knee issues as well as energetically being connected with issues of digestion, gynecological problems,  anxiety and fear. The Pelvis and your Breath There is also a direct connection with hip mobility and shoulder mobility. I remember a few years back when I was working around the hip with a swimmer who was having  chronic neck and shoulder issues. We got in with a ball and started to work with a few Yoga poses to open up the space around the internal and external insertion points of the femur head. After we were done, he sat up and just looked at me shocked and couldn´t believe that the pain in his left shoulder had totally disappeared without me touching it. An open pelvis with moveable connecting parts is not only essential for freedom of movement, but also for freedom of breath. It is yet another reason that 60-70% of all Yoga poses center around opening and aligning the pelvis. Obviously hip flexibility is important to sit in any cross legged meditative pose, but there is so much more involved than just achieving a comfortable sitting position. When the pelvis is open and the sit bones correctly aligned and firmly sitting on the ground (not tucked forward or put off to one side or the other) than the spine automatically straightens and lengthens up through the top of the skull which then has the effect of lifting and opening the rib cage, which then of course, creates more space for the breath and allows for all the benefits that deep breathing provides such as – slower heart rate, balanced blood pressure, relaxed nervous system and consequently the ability to think and act with the pre-frontal cortex in charge rather than with instinctive fear reactions. Fountain of Youth: From the inside out The mechanics of Yoga is not about getting you the perfect body, it is about getting you INTO your body. This of course takes more than just standing on one´s head while watching the daily news. Without awareness, breath and time, Yoga becomes nothing more than a simple practice in gymnastics and can often lead to injury. This is why in Karmuka Yoga every pose is done with awareness, time and silence. Staying in a supported pose for an extended period of time, especially around the pelvic zone, not only allows one to get into the deep connective tissue and fascia surrounding various joints (eg. the hip joint) and muscle groups, but it also gives the practitioner the chance to observe whatever other things, be it physical, mental, emotional and/or spiritual blocks that might bubble up to the surface while in the pose. Taking time to get to know and breathe into all the many points connected to and through the

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