How NOT to Wreck Your Body Doing Shoulder Stand
Yogini Kaliji in Shoulderstand
By Brahmi, Director, TriYoga Boston
This blog post is a follow-on to How NOT to Wreck Your Body Doing Yoga.
Shoulder Stand is one of the postures identified in William Broad’s book, The Science of Yoga: The Risks and the Rewards as potentially dangerous. The intention of this blog is to offer a safe and effective practice based on the TriYoga method, founded by Yogini Kaliji. The source of the TriYoga method is Founder Yogini Kaliji’s experiences with Kriyavati (spontaneous posture flows guided completely by kundalini energy – the sacred healing energy dormant within each of us).
Broad stated that Shoulder Stand was one of the extreme postures that puts too much weight on the back of the neck and was blamed for being responsible for strokes. In TriYoga, we systematically build the strength, flexibility and awareness necessary to perform the asana correctly and safely, and offer many alternatives along the way.
In TriYoga we do not bring feet away from the wall until Level 2, when the practitioner is able to bring the legs over the head into a Plow with a long slow exhalation, without any momentum with full control. This way of practicing ensures that there is no sudden weight forced on the neck. We work up to this by doing Inverted Rolls against the wall, with the back on the Earth and hips and legs up the wall. With proper preparation, when strength, alignment and focused awareness are all present in the full Shoulder Stand, there is flexion of the neck, but no weight or strain on the neck. The weight is on the shoulders and arms and the neck is free, not compressed.
Anyone who experiences discomfort in the neck can always stay with the variations against the wall, and modify, not coming too high on the neck. They can use a folded blanket under the torso to reduce the angle of neck. Or, they can stay with Bridge rolls, which strengthen the core in the same way that Inverted Rolls against the wall do, without putting any strain on the neck.
Shoulder Stand feels like Jalahandra Bhanda, chin lock, to me – both physically and energetically. All the energy comes to the Throat Chakra. Instead of the traditional Fish, in TriYoga the complementary pose is Inverted Bridge, where the body is in Bridge position, shoulders and head on earth, chest open, hips lifted, resting on blocks, and feet in air straight over hips, tailbone pressing toward Earth to support the spinal arch. The chin lock present in the Shoulder Stand is released, and focusing on third eye helps move energy upward.
Energetically, I feel Shoulder Stand is an important part of my practice. It feels wonderful and brings me to where I want to be at the end of my practice. The whole progression of the TriYoga practice is to move subtle energy upwards, through the chakras. I have found it to be a direct path, with practices to traverse each of the Koshas – the sheaths surrounding the eternal unchanging part of the self – the Atman - the soul.
Photos and video coming soon.
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How NOT to Wreck Your Body Doing Cobra
Yogini Kaliji in Cobra
By Brahmi, Director, TriYoga Boston
This blog post is a follow-on to How NOT to Wreck Your Body Doing Yoga.
Cobra is one of the postures identified in William Broad’s book, The Science of Yoga: The Risks and the Rewards as potentially dangerous. The intention of this blog is to offer a safe and effective practice based on the TriYoga method, founded by Yogini Kaliji. The source of the TriYoga method is Founder Yogini Kaliji’s experiences with Kriyavati (spontaneous posture flows guided completely by kundalini energy – the sacred healing energy dormant within each of us).
According to Broad, the danger in Cobra is compressing the back of the neck and cutting off blood flow to the brain, causing a stroke. This is similar to beauty parlor syndrome where older women were suffering strokes when they put their head back to wash their hair.
However, in Cobra there should be no compression in the back of the neck. The spine should be lengthened from base to top, and shoulders open, down away from ears. The general rule is to avoid compression in all asanas. The Meta alignment cue, true for every asana, is expansion in directions. The objective is to create space, Akasha, to open the pathways for the flow of the body’s dormant healing energy.
In Cobra, the legs should extend back as the spine lengthens forward. Those with hyper-flexible lumbar spines need to focus on engaging core strength to avoid compressing the lower spine in order to lift the chest higher. The spine should be lengthened from bottom to top. The head will look up towards sky only if the spine is extremely flexible and the chest also faces upward. This will keep the back of the neck lengthened and open.
One more note here. I suffered with lower back pain for two decades. For two years I struggled to sit in a chair as I dealt with a very painful bulging disc. Back pain was one of the things that brought me to practice yoga. When I first started practicing yoga I hated Cobras because they hurt, and because they hurt I was probably causing compression and inflammation to my spine. TriYoga taught me that Cobras are the best thing for strengthening and healing the spine!
Video coming soon
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How NOT to Wreck Your Body Doing Headstand
- By Brahmi, Director, TriYoga Boston
This blog post is a follow-on to How NOT to Wreck Your Body Doing Yoga.
Headstand is one of the postures identified in William Broad’s book, The Science of Yoga: The Risks and the Rewards as potentially dangerous. The intention of this blog is to offer a safe and effective practice based on the TriYoga method, founded by Yogini Kaliji. The source of the TriYoga method is Founder Yogini Kaliji’s experiences with Kriyavati (spontaneous posture flows guided completely by kundalini energy – the sacred healing energy dormant within each of us).
In TriYoga, Headstand is considered an advanced posture, and is not introduced until Level 3, Series 3. There are approximately 45 series, plus many variations that are taught before that series. Long before Headstand is introduced we have developed core and upper body strength, and practiced putting all the weight on the forearms and keeping the shoulders open in inversions with the head off the earth. Most of these are done at the wall, walking or jumping feet up the wall with the weight on the forearms.
Broad indicated that some schools no longer teach Headstand. When I first started yoga in 1976 it was one of the first postures I was taught. Looking back, that seems reckless to me. I spent months falling over. I had no idea what I was doing, and can see how I could easily have seriously hurt my neck. In the systematic method of TriYoga, students who are not ready for Headstand can always choose to stay with Forearm Stands, L-Mountain, Headstand Lifts, Hand Stands, and Forearm Balance. In fact you never need to put any weight on the head to have a challenging inversion practice. And when you are ready to take on Headstand, it is because the strength and awareness needed to practice it safely are in place.
Photos and video coming soon.
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How NOT to Wreck Your Body Doing Wheel
By Brahmi, Director, TriYoga Boston
This blog post is a follow-on to How NOT to Wreck Your Body Doing Yoga.
Wheel is one of the postures identified in William Broad’s book, The Science of Yoga: The Risks and the Rewards as potentially dangerous. The intention of this blog is to offer a safe and effective practice based on the TriYoga method, founded by Yogini Kaliji. The source of the TriYoga method is Founder Yogini Kaliji’s experiences with Kriyavati (spontaneous posture flows guided completely by kundalini energy – the sacred healing energy dormant within each of us).
Wheel becomes dangerous when a practitioner comes onto the top of the head and places all the weight onto the head, compressing the neck when either lifting into or releasing from the posture. In TriYoga weight is never put onto the head in Wheel. We start with shoulders to earth then roll up, with control, vertebrae by vertebrae. When releasing the chin tucks, and shoulders come to earth. While sustaining Wheel the head hangs comfortably. There is no compression or stress on the neck at any time in Wheel.
Entering and releasing from Wheel in this manner requires a great deal of control, core and upper body strength. In TriYoga, Wheel is not introduced until Level 2. Core and upper body strengthening begins in Basics and continues throughout all the levels.
While it takes some work to prepare the body to do Wheel there are great benefits to the posture. The Sanskrit name for Wheel is Chakrasana, referring to the Chakras – the energy vortexes in the body. Wheel opens them all. Modifications such as placing hands or feet onto blocks, putting a strap around the arms above the elbows to keep the elbows from flaring out can make it easier to lift up, still never putting weight on the head.
Photos and video coming soon
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How NOT to Wreck Your Body Doing Spinal Twists
Yogini Kaliji in Seated Twist
By Brahmi, Director, TriYoga Boston
This blog post is a follow-on to How NOT to Wreck Your Body Doing Yoga.
Spinal Twists were identified in William Broad’s book, The Science of Yoga: The Risks and the Rewards as potentially dangerous. The intention of this blog is to offer a safe and effective practice based on the TriYoga method, founded by Yogini Kaliji. The source of the TriYoga method is Founder Yogini Kaliji’s experiences with Kriyavati (spontaneous posture flows guided completely by kundalini energy – the sacred healing energy dormant within each of us).
Broad cites Spinal Twists as dangerous due to a forceful twisting of the neck. But that is not correct alignment for the posture. Spinal twists help readjust and release tension from the spine. Kaliji says “a Spinal Twist a day keeps the Chiropractor away”.
The general rule in spinal twists is to twist on the axis of the spine. In other words, lengthen from tailbone to crown, creating space between the vertebrae, and slowly twist from the base up. All flexibility in the spine comes from creating space between the vertebrae. This is true for arching, forward bending, lateral stretches and twists. While performing a twist it is important not to arch, drop the head, or bend to one side. And of course the twist should never be forced.
When the twist comes all the way up to the top of the spine, I find I can squeeze all thoughts from the mind.
photos and video coming soon
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How NOT to Wreck Your Body Doing Forward Bends
Yogini Kaliji in Forward Bend
By Brahmi, Director, TriYoga Boston
This blog post is a follow-on to How NOT to Wreck Your Body Doing Yoga.
Forward Bends were cited in William Broad’s book, The Science of Yoga: The Risks and the Rewards as potentially dangerous. It is the intention of this blog to offer a safe and effective practice based on the TriYoga method, founded by Yogini Kaliji. The source of the TriYoga method is Founder Yogini Kaliji’s experiences with Kriyavati (spontaneous posture flows guided completely by kundalini energy – the sacred healing energy dormant within each of us).
In his book, Broad gives the example of a woman who fell asleep in Forward Bend and cut off circulation to her legs. This was yet another example of Yoga causing permanent nerve damage. The truth is if you are falling asleep in a posture you are no longer doing yoga. When Swami Vivekananda first presented yoga in 1893 at the Parliament of World Religions the newspapers hailed it as very relaxing, a great way to fall asleep. Purportedly Vivekananda’s response was “I was trying to wake them up.” The whole idea of yoga is to expand awareness, not to fall asleep – in ANY yoga posture.
However, there is potential of injury in deep Forward Bends, especially for students with advanced osteoporosis. Forceful flexion could crack a rib. TriYoga emphasizes lengthening through the spine, keeping the lower spine flat, not rounding. The general rule to follow is DO NOT COMPRESS THE SPINE, and expand in all directions. And while there may be limits to expansion in the body, there are no such limits to expansion in the mind, especially in Forward Bends.
Photos and video coming soon
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How NOT to Wreck Your Body Doing Natural Seat (Vajrasana)
By Brahmi, Director, TriYoga Boston
This blog post is a follow-on to How NOT to Wreck Your Body Doing Yoga.
Natural Seat (Vajrasana) is one of the postures identified in William Broad’s book, The Science of Yoga: The Risks and the Rewards as dangerous. The intention of this blog is to offer a safe and effective practice based on the TriYoga method, founded by Yogini Kaliji. The source of the TriYoga method is Founder Yogini Kaliji’s experiences with Kriyavati (spontaneous posture flows guided completely by kundalini energy – the sacred healing energy dormant within each of us).
In his book, Broad describes nerve damage resulting in a dropped foot after hours at a time, days on end, spent in the pose chanting for world peace. The doctor’s conclusion was that yoga poses can cause nerve damage. My first reaction to this was REALLY? Come on people, how about using some common sense? Get up and walk around every once in a while. Going to take a wild guess and say that this guy’s body was giving him a lot of signs that nerves were being compressed and he ignored them.
That being said, Natural Seat (Vajrasana) can be very challenging for those with knee problems. If any seated posture (including Tortoise) causes pain in the knees the general rule is to raise the hips by sitting on blocks, pillows, bolsters, and/or folded blankets. If the prop structure becomes too high, then an alternative seated posture should be used. The seated posture should be comfortable enough to enable the body to remain still, the spine in alignment, and the breath slow and steady.
Photos and video coming soon
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How NOT to Wreck Your Body Doing Yoga
TriYoga Founder Yogini Kaliji
By Brahmi, Director, TriYoga Boston
There has been much discussion in the yoga world and beyond about William Broad’s recent book The Science of Yoga: The Risks and the Rewards and the NY Times article entitled “How Yoga Can Wreck Your Body” that helped put the book on the best seller list as soon as it was released.
While there is much to argue about with NY Times article, I am finding Broad’s book to be thoroughly researched, and think it’s a must read for both aspiring and serious yogis. Broad claims that doctors have long warned about serious yoga injuries, including permanent nerve damage and strokes. In the book Broad takes a broad look at the origins of yoga and the science behind all the different claims made about it, with an aim toward separating fact from fiction. While the book itself is a more balanced view of yoga, the NY Times article sensationalized the risks. I had no choice but to take notice as my students started asking me to about the safety of our practice. One woman who had bought an Amazon voucher said she held off using it because she was afraid of hurting herself.
As way of background, I am the Director of TriYoga Boston, a non-profit center which focuses on the healing and transformative powers of yoga. I have been practicing yoga for 36 years, and my practice has helped me heal a bad back, wrist problems, recover from knee and shoulder surgery, and taught me how to improve every aspect of my life through my conscious choices. Last year I left a fairly high profile career in high tech to devote myself full time to a large non-profit center and focus on therapeutic benefits of yoga. Yoga Therapy is an emerging area and Broad accurately portrays both good and the quackery. But there is also a growing body of scientific evidence regarding its therapeutic benefits. Broad discusses this as well. Our center is interested in furthering the knowledge and practice of therapeutic yoga, as we believe in the therapeutic value of the TriYoga method.
I discovered TriYoga in 1993, after 17 years of practicing other forms of yoga and knew I had found my path. The source of the TriYoga method is Founder Yogini Kaliji’s experiences with Kriyavati (spontaneous posture flows guided completely by kundalini energy). I found that the energy that guides Kaliji’s flowing yoga has opened my own pathways to inner knowledge and healing. When I started TriYoga I had been in wrist braces for 7 years, had zero arm strength and chronic back pain. TriYoga strengthened my body, healed my wrists, and taught me this body that had been a source of chronic pain most of my adult life could become a vessel for transformation. Yoga did the opposite of wrecking my body. It healed body, mind and spirit.
As yoga has gained in popularity, there is no question that there has been a rise in yoga injuries, especially in large classes where fairly advanced postures are being attempted by inexperienced students. TriYoga emphasizes an inward focus on the breath, and honoring the unique needs of each body. It is a systematized approach. There are practice manuals for Basics, Level 1- Earth; Level 2 – Water; and Level 3 – Fire. Each level has 5 primary series, and each primary series has 3 condensed versions to systematically learn all the postures for that series. That’s 65 series for Basics through Level 3. For more variation there is a Flow Manual that teachers can go to for multi-level classes and workshops, and Yoga for Everyone, which includes Chair Yoga, Yoga for Seniors, Pre-Natal Yoga, Kids Yoga, and other specialty classes. There is also a comprehensive Prana Vidya manual that has 7 levels of systematized Pranayama and concentration practices. Each level progressively develops strength, flexibility, and knowledge of correct alignment. Props including blocks, straps, pillows, and bolsters are used at every level. The emphasis is always on remaining comfortable and focused on the steady even flow of breath throughout the practice. The practice relaxes the body and quiets the mind.
The most serious injuries cited by Broad include permanent nerve damage from Forward Bends and Natural Seat (Vajrasana) and strokes caused by compression of the neck in Plow, Shoulder Stand, Headstand, Cobra, and Spinal Twists and Wheel. Side Warrior (Side Angle Pose) and Triangle were also cited as dangerous postures resulting in neck injuries. The Columbia College of Physicians published a survey of more than 1300 respondents who practiced yoga asking about personal experience as well as observations of serious injuries due to yoga. The largest number of injuries (231) was due to lower back, then shoulder injuries (219), knee (174) and neck (110). Four cases of strokes were reported. (See below for detailed explanations of how TriYoga avoids injury in each of these postures).
In all cases, the injury was caused by compression of the joints, which occurred when the forcing the posture by either holding it too long, or staying in it when the body was uncomfortable. In TriYoga, we have a Meta alignment cue – true for every asana – and that is to expand in all directions. The objective is to create space within the body, removing the obstacles to the flow of subtle, healing energy. When we create space, we put no pressure or compression on any of the joints. There are no injuries. Here is what Kaliji has to say about injuries in yoga:
“Yoga asana is defined as relaxed, one is able to meditate, transcends pair of opposites….
This is opposite of pushing, holding longer due to ego, not focused on alignment, rushing through the levels, attempting more than one can do…
none of this is YOGA.
One can go to a yoga class and walk out with a strain muscle or injury;
however, it wasn’t YOGA that caused it. It is the other reasons listed ~ such as pushing, not following their body wisdom…etc.
therefore, injuries are not in TriYoga or Yoga ~ but rather due to the person’s lack of applying yoga principles.” Yogini Kaliji
When a posture is practiced in alignment, with focus on the breath, it becomes comfortable, effortless. However, as Kaliji says, “effort” is the first part of the word “effortless”. We first need to put a great deal of effort into learning proper alignment. Often this requires unlearning old patterns – samskaras, which is even harder. It takes focus, discipline and daily practice.
Focus on a steady even flow of breath, witnessing the body, and practicing Ahimsa - non-harming - ensures a safe practice. If the breath becomes uneven and short it is an indication of struggling and a sure sign it is time to release! Sustaining an asana in incorrect alignment without the requisite strength, flexibility or experience to do it correctly, can cause of injury.
A posture held in correct alignment becomes effortless, and makes the body becomes a vessel for the unimpeded flow of subtle energy. The systematized method of TriYoga enables anyone at any level to experience the full benefits of opening the subtle energy pathways. The energy has the power to heal. Many have experienced the healing power of yoga. We now look to science to determine how it works, and Broad to explain it to us.
The most dangerous postures identified by William Broad and The Columbia College of Physicians survey:
Plow
Side Warrior (Side Angle Pose)
Triangle
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Pura Vida Costa Rica
While happy to be back to our beloved center, also feeling that I left a bit of my heart in Costa Rica. What a beautiful country with beautiful, sweet, happy people. The whole country feels yogic.
In Costa Rica the universal salutation is ‘Pura Vida”. According to Wikipedia: Pura vida literally means pure life. Pura = pure and vida = life. But “Pure life” in Spanish would be “Vida pura” . The real meaning is closer to “plenty of life”, “full of life”, “this is living!”, “going great”, “real living”,”Awesome!” or “cool!” The salutation captures the spirit of Costa Rica perfectly. They have no standing army. Education is highly regarded and there is a 96% literacy rate. The people seem happy and have open hearts. And they are physically beautiful too! Most people speak English, they take dollars, and you can eat the fresh fruit and vegetables without worrying about becoming ill. Pranamar had its own water treatment system, and we were able to refill our water bottles with great water from the bar that had lemon and limes. Eco-tourism is a major part of the economy, so the country is very ecologically focused. It is truly a very special place. Easy to be happy there. Pura Vida Costa Rica.
The yoga retreat center, Pranamar, is beautiful. Thatched roof villas with incredible outdoor bathrooms surround a pool that you can walk through. The pool serves as the common front yard for the little thatched roof village. You can walk through water, or alternatively on raised round stepping stones over the water to get to the yoga shala that overlooks the ocean.
But in the true spirit of a Trip Advisor type review, I also need to say there were a number of funky things about Pranamar that squarely puts it in the yoga retreat vs. 5-star resort category. The rooms do not have closets and most do not have dressers – just shelves in the bathroom. Frankly, no one cared after the first day.
The greatest inconvenience was the lack of Internet. We were told there was WIFI, but it only worked at random times, maybe 20 min a day. One member of the group had to go into town each day, on very bumpy and dusty roads. That was a major drag! But terrain is a major issue in the remote location. The benefit of the remote location was the beautiful, empty beach!
The food in the barefoot restaurant was great. We had some wonderful vegan dinners and a number said if someone could cook like that for them every night it would be easy to be vegan.
Our group kept the massage therapists busy all week, and they were all great. Some of the group ventured off for hikes to a waterfall and to a national park and had some misadventures. A number of us went zip lining. That was GREAT FUN hanging from a line high above the jungle, zipping through the trees. Not recommended for those afraid of heights.
Truly can’t imagine a more beautiful place to do yoga. Here is my favorite photo:
I was very inspired by this photo, or more accurately by the what I witnessed the students do.
Each day we focused on one of the elements. Mon was Earth – alignment fundamentals. Tues was Water – flow. Wed was Fire – strengthening and purification. Thur was Air – opening, especially heart opening. Fri was Space – Akasha – the most subtle element.
We had students of all levels of ability, from Basics to teachers, and offered options for each- staying with the same theme and posture group. I never thought EVERYONE would get into Side T Balance – the quintessence of Air postures. I looked around the class, amazed, then saw and captured this amazing photo. That is Dina on the right – birthday girl. The ocean in the background.
Pura Vida
Namaste
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The Healing Power of Yoga
I personally found TriYoga in 1993 when I was recovering from unsuccessful wrist surgery. The surgery actually made the pain worse, leaving me angry and depressed. I delved into yoga as a way to combat the depression and ended up finding much more. For the first time in 17 years of yoga practice, I began to experience subtle energy. Up until that time, my yoga practice had been about asana attainment – learning to do a headstand, Lotus, Hannuman, etc. I equated more advanced yoga postures with more advanced yoga practice. I now realize that after 17 years of practice I knew precious little. When I began to experience subtle energy while practicing asanas I realized I needed to find a teacher who had the knowledge and experience to guide me.
As "coincidence" would have it, that was the year Unity in Yoga put together a yoga conference in the Poconos, PA to commemorate the 100th anniversary of Vivekananda bringing yoga to America. All the leading yoga masters were there. That was where I first met Kaliji. The very first class I took with Her was a mudra class and I immediately felt the energy. The mudras I learned in that class are the same mudras I use at the end of every class I teach. They had a profound effect on me. While chatting in the hall at the conference I mentioned Kaliji to another teacher I had just met. She said that Kaliji was coming to her center the following month. I asked where her studio was, and she said Melrose. I would not have known about the workshop if I had not "happened" to strike up that conversation. I went to the workshop, and after told Kaliji how deeply I felt the energy of the TriYoga flows, and asked how I could learn. Who would teach TriYoga in this area? Her first words to me were that I would be the one to teach. The following month I was invited to speak at a computer industry conference in San Jose the Thursday before the very next TriYoga teacher training. I went expenses paid. At the time, Kaliji was doing teacher trainings quarterly, and "by coincidence" I was invited to speak at a conference in San Jose or San Francisco before each and every teacher training. I made every one that year – all flights paid for.
When I began TriYoga I had been in wrist braces for 7 years. I could not open a door handle. I could not pick up a carton of orange juice. Systematically, TriYoga strengthened and healed my wrists. Then it healed my back. But that was only the beginning. My knowledge of yoga continued to expand. The breathing practices cleared and focused my mind. Everything in life started getting better – my marriage, my writing, my speaking, success in my job, my yoga teaching.
The knowledge I was seeking came through the direct experience of the practice. To this day – 18 years later- knowledge is continually expanding.
When healing from shoulder surgery, the most difficult and painful physical recovery I have faced to date, I found that I was able to dissolve into bliss when the pain was beyond the reach of pain killers. Keeping the mind focused on mantra I experienced the difference between pain and suffering. Pain is in the body – suffering is in the mind. I remain grateful and committed to mantra practice.
TriYoga practices include the TriYoga flows, pranayama, concentration kriyas, mudras, mantra, garden diet, and kirtan (music). TriYoga has transformed my body, mind and spirit and I have personally seen the power and benefits in my students and other TriYogis around the world. For this reason I decided to leave a 25 year career in high tech to dedicate 100% of my focus and efforts on TriYoga. I am committed to making TriYoga Boston a center for sharing and expanding the knowledge of therapeutic yoga. I well know the healing power of TriYoga and am committed to documenting and sharing the stories.
If you have a story, I hope you will share it too. We are working on a book, hopefully the first of many, and we intend to include case studies. We do not need to use your real name if you don't want to. But it TriYoga has helped you heal in any way, please share your story.
Jaya Guru Devi
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