Ayurveda

Ayurveda is a 5,000-year-old system of natural healing that has its origins in the Vedic culture of India. It is one of the seven sister sciences (along with yoga). Although suppressed during years of foreign occupation and British colonial rule, Ayurveda has been enjoying a major resurgence in both its native land and throughout the world. Tibetan medicine and Traditional Chinese Medicine both have their roots in Ayurveda. Early Greek medicine also embraced many concepts originally described in the classical ayurvedic medical texts dating back thousands of years.

More than a mere system of treating illness, Ayurveda is a science of life (Ayur = life,Veda = science or knowledge). 

• It offers a body of wisdom designed to help people stay vital while realizing their full human potential. 
• Providing guidelines on ideal daily and seasonal routines, 
• diet, 
• behavior and 
• the proper use of our senses

Ayurveda reminds us that health is the balanced and dynamic integration between our environment, body, mind, and spirit. There is no standard therapy as in Western (allopathic) medicine, so that the only limitations are those of the physician.

Recognizing that human beings are part of nature, Ayurveda describes three fundamental energies that govern our inner and outer environments: movement, transformation, and structure. Known in Sanskrit as:

•  Vata (Wind), 
•  Pitta (Fire), and
•  Kapha (Earth)

these primary forces are responsible for the characteristics of our mind and body. Each of us has a unique proportion of these three forces that shapes our "constitution" (nature).

• If Vata is dominant in our system, we tend to be thin, light, enthusiastic, energetic, and changeable. 
• If Pitta predominates in our nature, we tend to be intense, intelligent, and goal-oriented and we have a strong appetite for life. 
• When Kapha prevails, we tend to be easy-going, methodical, and nurturing. 

Although each of us has all three forces, most people have one or two elements that predominate.

For each element, there is a balanced and imbalance expression. 

• When Vata is balanced, a person is lively and creative, but when there is too much movement in the system, a person tends to experience anxiety, insomnia, dry skin, constipation, and difficulty focusing. 
• When Pitta is functioning in a balanced manner, a person is warm, friendly, disciplined, a good leader, and a good speaker. When Pitta is out of balance, a person tends to be compulsive and irritable and may suffer from indigestion or an inflammatory condition.
•  When Kapha is balanced, a person is sweet, supportive, and stable but when Kapha is out of balance, a person may experience sluggishness, weight gain, and sinus congestion.

An important goal of Ayurveda is to identify a person’s ideal state of balance, determine where they are out of balance, and offer interventions using diet, herbs, aromatherapy, massage treatments, music, and meditation to reestablish balance.

Ayurveda: the science of health PP 

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Kinetic Chain

• a kinetic chain is a group of joints working in conjunction with one another to form a chain of motion (like a bicycle chain). 
• "Closed" Chain exercises feature a terminal end that is fixed. 
• Closed kinetic chain exercises tend to produce compressive forces on joints, while open chain exercises tend to produce shearing forces. 
• There's a growing number of professionals in the fields of orthopedic medicine and physical therapy who believe that closed chain exercises may be better at promoting joint stability. Rehabilitation regimens for conditions such as ACL repair have shown an increasing tendency towards incorporating more closed chain exercises (this philosophy shift has been going on for over a decade now) . Knee rehabilitation regimens that used to focus on leg extensions and leg curls are now incorporating more closed chain movements such as step downs and mini-squats. 
• Many closed chain lower-body exercises do an excellent job of engaging the core, while most of the open chain variations simply do not. 
• Performing a weighted squat is going to effectively engage the muscles that support your lower-back in a manner that replicates real-world scenarios. An open chain leg exercise such as the seated leg press just doesn't provide the same level of back strengthening benefits. 
• "Open" chain exercises feature a terminal end that is free or in motion.
• promote flexibility and range of motion

The Problem with the Kinetic Chain Concept

• Not all Links in the Human Body Kinetic Chain are Equally as Important

The first thing that I quickly realized was that unlike the actual “chain” analogy, where if you break one link, the chain is pretty useless, the human body did not act this way.  Not every link in the kinetic chain is equally as important.  

• it’s biggest impact is actually at the joints closest to it, the rest of the foot and ankle.  Those areas are going to be influenced by the stubbed toe a lot more than the shoulder.
• more of a ripple in water than an actual chain.  So, not a chain, but a chain reaction.  I have talked about the Kinetic RIPPLE EFECT -
• the joints closest to the area of dysfunction are going to be most impacted.  
• Take the hip as an example.  Any tightness, weakness, or imbalance of the hip is going to have a large influence on the low back and knee, and a much less impact on joints the further away you get from the hip
• The Kinetic Chain Needs to Include what is Between Each Link

The other big omission I often see people make when considering the kinetic chain is that they think of each link in the chain as a joint.  This is a simplistic version of the kinetic chain in purely the sense of biomechanics an arthrokinematics.  Instead, realize that there are many influence on the kinetic chain between each joint.---This includes the muscles, fascia, ligaments, tendons, and anything else you can think of.  Basically, it’s not just the joints, but also everything in between.

IMPACTS IN YOGA ASANA:

• STABILITY
• instability in a joint will create instability in the joints CLOSEST to them and up the chain
• Instability in the more PROXIMAL JOINTS will create instability in the distal joints in that chain
• Certain joints in the chain are meant to be stable and others mobile for proper alignment.
• yoga requires a balance between mobility and stability
• MOVEMENT
• Mobility in a joint will affect mobility in the next joint in the kinetic chain
• therefore, flexion in the elbow, helps flexion in the shoulder
• flexion in the knee, helps with flexion in the hips
• rotation in the knee helps with rotation in the hips
• rotation at the elbow, helps with rotation at the shoulder.

LEVERS & The Spine

The SPINE:

Curvatures of the spine (complement each other like inhalation and exhalation. It is therefore important to maintain the curvature of the spine).-otherwise functional imbalance, AGE-increases of decreases curvature due to gravity.

1. Cervical (concave)
2. Thoracic (convex)
3. Lumbar (concave)
4. Sacral (convex)

MAXIMIZING THE BENEFITS OF MOVEMENT AND BREATHING

1. Make the exhalation long emphasizing abdominal muscle contraction (steps)
1. Contraction of the lower abdomen
2. Upper part of the abdomen contracts
3. Chest relaxes only at the end of the exhalation
2. Inhalation is about expansion of the chest then down to the abdomen. Do not push the abdomen outward this will increase the curvature in the spine.

-Twisting and the spine (upward movement)

-Backbending and the spine (No lower back compression)

-Forward bending and the spine (belly lengthening)

-BASE/ROOT/GROUNDING

3. breathing can intensify a movement and get you deeper into a posture
1. holding: move deeper, intensify your breath
2. releasing, moving, relax your breath
3. inhale release a bit, exhale draws you deeper

MENTAL STEADINESS & BREATH (reducing rajas and tamas and increasing sattva)

a.     mental focus (Movement of the body or the flow of the breath, drishti)

b.     start your breath before you begin your motion (don’t move when breath is held) Maximizes the SUPPORT of the posture

c.     breath can exceed the movement in some cases

BIOMECHANICS OF ASANA

v gravity and muscle contraction

v muscle contraction occurs at the origin and insertion of the muscle

v Extension arises from external forces of pulling. Muscles cannot pull themselves, they can only push (contract)

v LEVER SYSTEMS (most movement of the body)

                                               i.     Fulcrum: point around which the rotation takes place

                                             ii.     Force: effort

                                            iii.     Weight: load

First order lever: Fulcrum between the effort and the load (E-F-L)

Second order lever: Load between the effort and the fulcrum (E-L-F)---mechanical advantage is favorable (door with hand away from hinges

Third order lever: Effort between the fulcrum and the load (F-E-L)---most parts of the body. The point of attachment of the muscles to the rigid bones (effort) is relatively close to the joint (fulcrum). The center of gravity determines the degree of load. (distal=larger, proximal=smaller)-load is further away from the fulcrum than the effort (insertion point of muscle). ENABLE GREATEST RANGE OF MOVEMENT

WORK = force exerted + distance of movement

If load is closer to the fulcrum the work to lift it is less, but it will move a smaller distance and visa versa (door example-3^rd order-hand close to hinges)

Muscles usually have to contract with greater force than the weight of the load because of this third order construction of the fulcrum of the body. SACRIFICE OF STRENGTH FOR A GREATER RANGE OF MOVEMENT.---in asana we alter the amount of load  and the distance of the load from the joint to create certain effects in movement (or emphasize them).

TORQUE (movement of force on joints which causes rotation and therefore movement)

How much force is necessary to cause an object to rotate. Body movement are mostly the function of the rotation of joints. For movement to occur torque (exerted effort) must exceed the load which includes the weight of our body and gravity. (and maybe a counterforce).

Torque must be applied in the proper direction: THE ANGLE OF THE APPLICATION OF FORCE IS VERY IMPORTANT.

---the larger the angles in the body (which to a great extent are pre-dertermined by our joint structure, the greater the effort, because the torque in minimal.

ASANA & LEVERS

a.     The further the load is from the joint, the greater the effort (force)

b.     Uttanassan-effort is greatest at 90 degree angle with arms extended and then load arm is longest

CENTER OF GRAVITY & SIZE OF BASE

Wider is less load, more difficult torque

A first-class lever has the axis (fulcrum) located between the weight (resistance) and the force (figure 1.21a). An example of a first-class lever is a pair of pliers or scissors. First-class levers in the human body are rare. One example is the joint between the head and the first vertebra (the atlantooccipital joint) (figure 1.21b). The weight (resistance) is the head, the axis is the joint, and the muscular action (force) come from any of the posterior muscles attaching to the skull, such as the trapezius.

In a second-class lever, the weight (resistance) is located between the axis (fulcrum) and the force (figure 1.22a). The most obvious example is a wheelbarrow, where a weight is placed in the bed of the wheelbarrow between the wheel (axis) and the hands of the person using the wheelbarrow (force). In the human body, an example of a second-class lever is found in the lower leg when someone stands on tiptoes (figure 1.22b). The axis is formed by the metatarsophalangeal joints, the resistance is the weight of the body, and the force is applied to the calcaneus bone (heel) by the gastrocnemius and soleus muscles through the Achilles tendon.

In a third-class lever, the most common in the human body, force is applied between the resistance (weight) and the axis (fulcrum) (figure 1.23a). Picture someone using a shovel to pick up an object. The axis is the end of the handle where the person grips with one hand. The other hand, placed somewhere along the shaft of the handle, applies force. At the other end of the shovel (the bed), a resistance (weight) is present. There are numerous third-class levers in the human body; one example can be illustrated in the elbow joint (figure 1.23b). The joint is the axis (fulcrum). The resistance (weight) is the forearm, wrist, and hand. The force is the biceps muscle when the elbow is flexed.

Tantric Texts & The 5 Keys

SHIVA SAMHITA:
KUMBAKAS should be practiced four times a day...dawn midday, sunset midnight

this will lead to nadi purification after four months

when through application of practice of kumbackas, the yogi can hold his breath for one darna, he should them use the syllable of Om to destroy the groups of karma. the yogi should prepare his body in such a way that he can experience the results of his karma. 

4 postures

banhdas/mudraswhich bear fruit

• mahabandha
• mahamudra 
• vedha
• yonimudra
• padmasana

kekchari mudra

vajroli mudra

• good for householder
• first the wise yogi should carefully and correctly draw up through his urethra the generative fluid from a woman's vagina and make it enter his body
• after awakening his semen, he should start to move his penis.
• if by chance his semen should move upwards it can be stopped with the YONI MUDRA
• he should draw his semen onto the left side, remove his penis from the vagina for a moment, and then start having intercourse again
• following his gurus instructions, the yogi should draw up hgis apana wind and with the sound hum hum forcibly extract the generative fluid from the yoni
• know semen to be lunar and the generative fluid to be solar
• one should strive to combine them both in ones own body I am semen, the goddess is the generative fluid, when both are combined, the body of the practicing yogi is devine
• death arises through the falling of semen, life when it is retained, therefore, one should do ones ut,most to retain ones semen

sahajoli and amaroli

• if his semen should accidentally enter the vagina, then the resultant combination of the moon and the sun is called amaroli and he should suck it up throuhgh his uretha.
• practice by holding back urine and then letting it go bit by bit
• 
  

when his semen moves, the yogi should restrain it with yoni mudra. this us called sahajoli mudra

Nada:
when the yogi concentrates on that sound and remains deeply immersed in it, there arises success in layla

when the mind of the yogi is completely at rest in that nada, he forgets everything outside of him and finds peace together with the nada

there is no asana like siddha, no force like breath retention, no mudra like kekchari, and no layla like nada

Visualization:
when the yogi visualizes the eye of shiva, as an aperture in his skull, then there arises a shining light as brilliant as a ball of lightening . then when the wise man continually performs this visualization, he is sure to see and speak with the adepts

The yoni is brilliant with white light and contains four syllables starting with va and ending with sa (va sha, ca, sa) and has four petals. Above that is a sparkling light taught to be the wandering bija of kama (desire)

...

Gheranda Samhita
The seven means of PERFECTION of the body.
purification, strength, steadiness,calmness, lightness, realization, and abstraction are the seven means of perfecting the body
the six cleansing techniques bring about purification and asanas bring about strength; mudras bring about steadiness and pratyahara brings about calmness.From pranayama lightness arises and fron dhyana realization of the self. Through samadhi arises abstraction and liberation itself; in this there is no doubt.

6 cleansing:
dauti, basti, neti, trataka, kapalabhati

32 postures

Mudras:
Nabhomudra
wherever the yogi may be, he should always, in everything he does, be sure to keep the tongue turned upward and constantly hold the breath.
Mulabanda:
the yogi should apply pressure to the perineum with his left heel and carefully push the navel plexus against the spine. he should tightly press the penis with the right heel. This mudra destroys decrepitude and is called mulabandha
Mahabanda
with the ankle of his left foot the wise yogi shoul block the anus, and with the right foot he shouls carefully press down on the left ankle. he should slowly move his heelabout, gently contract the perieum and hold the breath in jalandharabandha. This is called mahabandha
Mahavedha
assume mahabandha and hold the breath while applying uddiyanabhanda. This is aclled mahavedha.

mulabandha and mahabandha without mahavedha are like the beauty, youth and charm of a woman without a man.

kekchari
the yogi should regularly cut the tendon beneath the tongue and move the tongue about. he should milk it with fresh butter and pull it with iron tongs. By regular practice in this way, the tongue becomes long. When it reaches between the eyebrows, kekchari is perfected.
gently insert the tongue into the base on the palate. when the tongue is turned back into the cavity of the skull and the gaze is directed between the eyebrows, that is KEKCHARIMUDRA

Viparitakarani mudra (shoulderstand)

YONIMUDRA
having drawn in prana with repeated applications of KAKIMUDRA, he should then join it with apana and meditate on the six chakras in succession. Using the mantra HUM and HAMSA, the wise yogi should bring the sleeping serpent goddess to consciousness and raise her, together with jiva to the highest lotus.

having himself now become made of AHAKTI, he should visualize supreme union with SHIVA, as well as various pleasures, enjoyment and ultimate bliss.

VAJROLIMUDRA
boat pose with hands on the ground
  

BODY MUDRAS

Mudra

Mudra is a Sanskrit term that describes the category of hand gestures used,especially during on, to facilitate the balancing of a person's vital energy. The mudra is a gentle form of self-energy balancing or self-pranic healing. The positions of the hand digits direct the life energy (vital energy, prana).So the subtle pressure from the digits balances the body as does self. As you practice with mudras, you will sense the energy flow. Usually it will feel like buzzing from your fingers. It may be a sensation of numbness, hot, or cold as well.You may also think of mudra as a hand gesture version of positive mental affirmation. So you may use the mudra with your meditation practice to increase the effectiveness of your meditation. You may, as well, practice the mudra throughout the day to balance your energy flow, thereby working to improve your total wellbeing. In summary, the performance of mudras is an alternative wellness energy balancing methodology that has no ill effects, costs nothing to do, can be very effective, is easy to perform.

Ahamkara mudra

This mudra is used to strengthen self-confidence and assertiveness. It is a helpful mudra to practice for those of us who are timid, fearful, or introverted. Remember yoga is about moderation. We do not want to eliminate completely aspects of ourselves. There are times when expression of the ego are necessary and this mudra helps us to strengthen our ego while helping us to express it appropriately.

The tip of the thumb is brought to the first joint of the index finger and the hand is help palm side up. The forefinger therefore extends beyond the thumb(the symbol of God) , facilitating the development of the Jupiter(the forefinger represents Jupiter) energy of expansion and ego personality.

Buddhi mudra

This mudra is an enlightenment gesture that works to blend the spiritual energies and the ego. It quiets the mind and regenerates the neuro-biochemical system. So this is an excellent mudra for those of us who are: having trouble sleeping; are too wound up; have manic episodes (this mudra is not intended to replace comprehensive medical care); experiencing complete hormonal collapse(such as hypo- or hyper- throidism, adult-onset diabetes); are depressed.

Although one generally performs mudras with both hands, this is one mudra that requires both hands being used at the same time for the mudra. Both hands are facing palm up. The backs of the fingers are placed so that they are touching. The forefingers of each hand are brought to each thumb and form the Om mudra placement while the remaining fingers gently touch each other while being held in a relaxed fashion.

Cup mudra

This mudra focuses on helping you balance your right-left energies. It promotes balance of the male-female energies. This mudra is almost always utilized with the hatha yoga meditative poses.

This is another two hand mudra. The palms are facing upward with the thumbs touching each other at the tips. Then one set of fingers is placed on top of the other set of fingers. The order is to match the yoga asana. You would place the right hand on top of the left hand if the right leg is on top of the left leg and vice-versa.

Gnana mudra

This mudra promotes the development of wisdom while quieting the ego. In a way it is the opposite of the Ahmakara mudra. It is ,therefore, helpful for those of us who are very strong with ego development and may be overly aggressive in our day to day activities.

The performance of this mudra is as you would think. The tip of the thumb passes the tip of the forefinger. The tip of the forefinger is brought to the first joint of the thumb.

Gomukha mudra

Like the Cup mudra, this mudra is used with primarily the meditative poses. It is different in that the focus of this mudra is the balance of the physical body and the mind, rather than the right-left energies.

The palms face upward and the thumbs and fingers interlock. The right thumb represents the body and the left thumb represents the mind. While performing this mudra, you may change the position of the thumbs so that the tips touch each other or alternate the interlock so that the thumbs alternate being on top. If you want to use only one position, use the position that feels most awkward. The awkwardness indicates the need for balance by using this position.

Namaste mudra

This mudra indicates respect and humility. It is used often as a greeting to others. The greeting indicates that your soul bows to the other persons. It is similar to the head bow in that aspect.

This is performed by placing the palms together with the fingers extended and the thumbs next to each other. The arms are bent and the hands are placed at heart level. This positioning of hands and arms is often used by Christians as they take communion.

Om Mudra

This hand gesture is performed by bringing the ends of the thumb and forefinger together while having the palms face up.

This is intended to blend the life forces to balance and to bring you closer to real time peacefulness.

Prithvi mudra

This mudra is used to give stability. It is used to maximize the beneficent effects of Saturn. This mudra is excellent to use when you are feeling scattered or out of control of your life.

First perform the Om mudra(bring the forefinger and thumb tips together with palms upward). Then turn the mudra downward, so that the palms are facing downward. Sometimes the fingers are separated at this time. Again work the position that feels most awkward.

Shanti mudra

This mudra is a healing mudra. I use it as part of my pranic healing sessions to balance the affected person?s energies. Yogis also use this mudra to bless their food before they eat it to strengthen the positivity of the meal.

The mudra is performed by placing the middle finger(Saturn finger) on the fingernail of the index finger(Jupiter finger).

Yoni mudra

This mudra is used as part of the concentration practices.It helps you focus on your inner being by blocking off the access to the external environment with your fingers covering your openings. To perform this mudra you place your thumbs over your ears,index fingers over closed eyelids(at the base of the eyeball),middle fingers at the nostrils,little fingers at the lower lips. The fingers are over the sense organ openings gently. This is an advanced mudra. Historically, if this is practiced with too much force on the sense organs, you can light the energy fire too quickly and cause mental imbalance. So, work with this mudra only after you have worked with pranayama for several months to years.

Bandha Mudras=BODY MUDRAS

In addition to the hand mudras, muscular contractions(bandha mudras) can be performed with the hatha yoga asana routines to strengthen the energy balancing effects of the postures and hand mudras. Different Sanskrit sources list different bandha mudras. The most frequently described bandha mudras are the following: maha mudra; nabho mudra; maha bandha; maha vedha mudra; khechari mudra; viparita karani mudra; yoni mudra; vajrali(vajroli)mudra; shakti chalani(chalana) mudra; tadagi(tadava) mudra;manduki(mandavi) mudra;shambhavi mudra; ashvini mudra; pashini mudra; kaki mudra; matangi mudra; bhujangini mudra; panchadharana[parthiva, ambhavi, vaishvanari, vayavi,akashi]; mula bandha; jalandara bandha; uddiyana bandha. A note of caution: Bandha mudras are generally considered to be intermediate to advanced practices of yoga.

Maha Mudra

Method- Gently using the left heel to press between the external genitalia and anus. Spread the right leg and hold the foot with both hands. Close the nine openings of the body. Press the chin against the chest and practice breath control. Repeat using the right heel and spreading the left leg. Practice this bandha mudra bilaterally in rounds of three.

Purpose- The benefits of this mudra include: strengthening the effects of any hatha yoga routine practiced with this mudra; softening of the five klesha of men ignorance(avidya), excessive ego(asmita), desire or attachment(raga),enmity(dvesha), fear of death(abhinivesha); according to Sanskrit sources the physical health problems of enlarged spleen, fistulas,leprosy, urinary tract disorders.