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Saturday, August 27, 2011

The Axis: The Back I.

This is the first part of the hopefully many of "The Axis". The main intention of this whole serie is to show the anatomy of the body in relationship with the right alignment, as well as eventually some asanas explained in detail. The intention of this first issue is to describe the spine and its morphology.

Picture 1. Right Lateral View of the Spine, taken of the Atlas of the Bones by Marieb.
On picture 1 it is possible to see a right view of the spine, if you have trouble with laterality, the smooth side (he one to your right) is the front face, and the rough part with the spinous processes is the back face. Yes, that is your spine :) Isn't is beautiful? At the top, your spine is articulated with your skull through the so called cervical vertebrae, meanwhile, at the bottom, the sacrum (5 fused vertebrae) articulates with the pelvis.

Due to its relationship with gravity, the  mature, healthy spine adopts two kinds of curvatures. A primary curve is always convex and is called like that because the whole human spine is curved like a "C" in newborn. Secondary curves are concave and are a result of being a Homo erectus.When babies start to crawl and raise their heads to look at things, they start developing the cervical curve. At this point, crawling babies start strengthening their lower backs through adopting a "cobra-like" pose which we will call from now on "baby backbends" (Picture 2). Cute toddlers just stretch theirselves to look up, and while doing so, their lower back acquires the sufficient strength to be able to sit down in an upright position, thus generating a secondary lumbar curve. I just think it's lovely how wise is nature, I heard once, although I am not sure, that if babies are not taught to sit down or to stand up, they actually have the whole instructions to do it by themselves in due time when their backs are strong enough!!! What do you think?
Wrapping it all up, the human spine has two primary curves: the toracic spine, and the sacrum; and two secondary curves, the cervical and lumbar spine.

Picture 2. Baby backbend, taken from

Picture 3. Posterior view of the spine.

As you can see in both, picture 1 and 3, the vertebrae of the different regions have different shapes, the lumbar vertebrae are wider and thicker than those at the cervical region. This is due to the amount of weight they carry and to their relationships to other bodily structures. Let's see more pictures about it.
Picture 4. The cervical Spine

On picture 4. we can see the shapes of the cervical vertebrae, there are 7 of them. They have no vertebral body, but they are wide, they only support the head and neck. The first and second cervical vertebrae (C1 and C2) are called Atlas and Axis respectively (see picture 5).

Picture 5. Atlas and Axis (C1 and C2)

 Atlas (like the mythological greek that carried the world in Hercules's times)  articulates with the skull. Such a joint permits you to move your head as if you were saying yes (flexion-extension movement). Axis, is articulated to atlas through an extension called "Odontoid (Tooth shaped)  process" (see picture 5). This odonto-atalantic joint makes possible for your head to rotate left and right like when saying no.  if you put your hands behind your neck, and walk your fingers downwards in between the superior edge of the shoulder blades, you will feel a prominent bone, this one is the spinous process of the seventh cervical vertebra (see picture 6). The cervical spine is a concave curve and is not protected by any bone structure, therefore, the muscles in the neck are used to protect it from fracture and tough movements.

Picture 6. Vertebra Prominens or C7

Taking good care of the neck is something everyone should pay attention to. The mean weight of the head lies around 4.5 or 5 kg, that is, somewhere around 8% of your total body weight!!!
 I once heard a chiropractor saying that around 90% of the people who visit him have a condition called rectified neck! As a ball park estimation, I would take it that over half of the world population have rectified necks. A neck goes rectified when the cervical curve begins to disappear. The reason I talk about this is because rectified necks can carry less weight than a normally concave neck!! The loss of this concavity is related to the western posture of sitting down to read, work, and pay attention. also when you read in bead, your neck goes straightened. Neck care goes beyond yoga, seldomly do we realize that we are either overstretching or overextending it!
Asanas like head and shoulder balance where the neck is used powerfully must always be approached carefully. Early practitioners must not attempt to do the full poses before their bodies are ready, even if the rest of the class is upside-down.

The toracic vertebrae are just below the cervical forming a convex curve. There are 12 of them and they are articulated to the ribs, thus forming the rear wall of the toracic cavity. The toracic back is stabilized by the ribcage, this means movility around this area tends to be more limited. Toracic vertebrae have a body and a  formal spinous and transverse processes as can be seen in picture 7.  I will describe all about the function of these processes in the second part of this section where I will talk about the muscles of the back.
Picture 7. Toracic Spine

Kyphosis is the condition in which the toracic convex curve is overdone. People with xyphosis are also caled hunchbacks. Fortunately, most of the people who develop a hunch later in their lives can be alerted of this way before it is too late. Early simptoms include closed and  tight chest muscles, shoulders tight and fallen towards the front, and the shifting the neck forward among others (see picture 8). Working on strenghtening the upper and lower backs, loosening and bringing back the shoulders as in savasana, rooting the feet on the ground, and pulling the ears away from your shoulders can help prevent kyphosis.

Picture 8. Kyphotic spine.

 The last section is called the lumbar region. Lumbar vertebrae have very big bodies as they carry the whole weight of the body in them (no wonder why usually they go herniated). There are 5 lumbar vertebrae, and they articulate with the sacrum which is a group of fused vertebrae (See picture 9). The possition of the lumbar must be mildly concave.

Picture 9. Lumbar Spine

Too much of a concave curve is called Lordosis and can take the intervertebral disks to herniate among many other things. (See piecture 10)

Picture 10. Lordotic spine.

It is the lumbar spine the weakest link in the column for the modern, erect-walking human being. I often find it surprising that in this technological era where new advances and discoveries happen almost everyday, people suffer of lower back problems more than ever. The cause? Well, it is difficult to say it is this or that. Each case is very particular, however today's society is more stressed and sedentary. When we are not sitting down incorrectly at work, we are walking incorrectly or driving somewhere while sitting incorrectly. If you look attentively at your friends sitting down in a chair or couch at a reunion. you will discover that most of them are sitting down collapsed on the lumbar! (This is what many people call "sitting down with the kidneys") When you sit this way, both your toracic and lumbar spines are flexed due to a) a posterior tilt (extension of the pelvis) which moves your lumbar into a convex curve, and b) a forward flexion of the upper back in order "to reach the computer".
The position of your lumbar depends mainly on the position of your pelvis.
Check picture 11, see the different pelvis positions. An extended pelvis (Posterior tilt) produces the collapsation of the lower back, while a hyperflexion caues lordosis (Anterior tilt). The position of the sacrum can hint you on how you are holding your lumbar. Check how the sacrum looks on picture 12, the name sacrum was given because since it is the last bone to decompose, therefore it was considered holly.
Picture 11. Different pelvic positions.

Picture 12. Sacrum

 If you think of the pelvis as a bucket of water, an anterior tilt will spill the water in front of you, while a posterior tilt will spill the water behind you. In a neutral position, the pelvis must not be tilted, however, hinging the pelvis on top of the femur joints is very important in certain asanas. In a forward bend, in order no to compress the intervertebral disks too much, an anterior tilt, or flexion will help you keep your back straight for most of the time, thus protecting the intervertebral disks. A posterior tilt, or "backbend paddling" of the pelvis will be of big aid during backbends and arches helping you stretch the back, creating space between the vertebras, elongating the spine, and avoiding the collapsation of the sacrum into the lumbar.
Try practicing lying on the floor the different possitions of the pelvis as shown in the following picture.
Picture 13. Checking the positions of the pelvis.

I think this is enough anatomy for the day. Next time we will talk about the muscles of the back, the bandhas and standing in Tadasana. Hope you enjoyed it and that it made you direct your attention to how you are holding your back.
Please note that posting this information bounds nobody to any responsibility of any kind

Tuesday, August 16, 2011

Slow Food

I really think one of the biggest problems regarding nowadays nutrition, (besides the lack of food in the developing parts of the world) is related to "being in a hurry". Have you ever caught yourself rushing through your day, getting to work, then grabbing a bite along the way for breakfast, working working working, eating garbage at the cantine, and then rushing home to eat whatever´s on the fridge? If so, me too, and it is not good for you.
 The philosophy of yoga teaches us to slow down a bit, to get a break in order to organize yourself. Dona Holleman states that "Yoga is the holiday of the body". I really love that expression, because it does not limit your practice to asana, pranayama, sitting, and the usual stuff. Getting a break in order to pay full attention (attention means a 360° awareness) is already a good practice.

The new movement "Slow food", even if sometimes a bit extreme and complicated to carry out in the modern metropolis, proposes slowing down when going to eat, and using the food resources that mean less environmental impact, eating food produced ethically and respecting life. Have a look at this national geographic article, and decide for yourself.

I strongly suggest anybody who is rushing through their lunch break to get a grip. Make sure you always sit down, eat from a plate (even carboard ones), drink from a glass, and enjoy your food, if possible, chew it well (I can't still manage to pull that one out, it's bad to eat quickly). You will give the body the chance to realize it's time to eat, and not only will you feel more satiated afterwards but you will be relaxed afterwards. I also heard that eating in the company of family and friends can be relaxing and cozy for the mind.

In addition to this, consuming local products reduces environmental damage and promotes local industry. You need not plant your veggies at home, trying to buy products produced as near as possible, you are already doing something. (I try not to go into extremes, I once heard intention leads to a great path)

Cultivation of the opposites is always a very enriching experience. In these rushed times, finding a time for slowing down during the day can certainly be very fullfilling and organizing.

Saturday, August 13, 2011

Parinaama Foundation: A candle in the darkness

 Parinaama foundation started as a program from an Argentinian Anusara yoga teacher and psychologist, who started teaching yoga in a prison in Mexico. Ms. Ann Moxey's project has given great results and is well known in the yoga world in Mexico, the USA, the Netherlands, and Israel based on what I've heard from my friends. The unquestionable success of the project has lead to the extrapolation of it and to the widening of its scope in the country. Please take the time to browse this website. I really admire Ms. Moxey for her innitiative.

Friday, August 12, 2011

Encountering yoga & realizing how to ground the feet on the earth.

Not being the sports type of kid, and liking food a bit too much lead me in my early years to be overweight. During all those years, I sailed through sports eventually giving up... "Other" practices were not an option at that age -- boys don't dance, or do yoga. Later in life I had an English teacher who liked to practice some asanas when the weather was cold at 7 in the morning, and I started developing some curiosity. I liked to browse through books, and see people on TV practicing yoga, my favorite, I remember was a sweet faced Hawaiian practitioner whose name I don't know if I am allowed to disclose freely since it is a trademark (One good topic of discussion) .

Eventually I did get close to Astanga Vinyasa, and I liked it, but due to lack of time and discipline, I had this on and off relationship with the practice. After a couple of years of inconsistent practice, and hearing a myriad of doctors telling me to do some excersise, I decided to do something for myself and took one real yoga lesson with a teacher my mother introduced me to. I was not even sure if I would stick to it, but there was I, trying to copy my teacher's movements, trying to get my hands to touch the floor, trying to balance on my arms, trying, trying and trying. Then I learned I shouldn't try that much, and when I realized, I was practicing yoga at least twice weekly, the feeling of slowly soaring from Uttihita Trikonasana into Ardhachandrasana, or completing a Surya Namaskar with full awareness was certainly a most gratifying experience in which I felt for the first time in many years, working as a whole body, and the best thing is how, after a couple of years, one keeps on learning new stuff, and one keeps discovering that what used to be is not more.

For me, yoga is not only about suppleness and contortionism. I must admit it is fun and challenging all the time, but being backbent has much more to it than back strength. The practice of asana demands full attention to the moment, and knowing how to play with gravity, that means, learning how to ground your feet (hands, head, shoulders...), uprooting yourself from the ground will only give you a false sense of security and support, making you work even harder, while loosing attention to the moment can even put yourself at risk.

Feet rooted with full attention to yourself as a whole makes you aware of many things: What you eat, what you think, what you do... confronting reality. As if, like Donna Farhi puts it, you were opening a box of monsters.

Grounding your feet might open your eyes to the world, maybe I was fat, but I was also lucky to be able to fight that, many people don't even get to choose, they live wars, they go through pain, lose their families, and suffer hunger. They feel, cry, smile, eat, crave for an embrace, and need love, just like you and me. I cannot change what I was born to, all I can do is to ground myself and pay attention whenever I start feeling blue and see myself in a more real and less biased perspective.
For me, yoga  does not mean Shiva, Matsyendra or Parvatti, but pulling everything together in order to be able to be a little more aware of what life is, even if I just happen to realize seldom glimpses of it, they are worth it.

This is my experience, I would like one day to hear yours!

Saturday, August 6, 2011


As you enter here, you might be asking yourself about this little strange word: Sadhana. Sadhana simply translates into path. The origin of the word comes from the ancient Sanskrit and literally translates into "The means for spiritual accomplishment". The word Sadhana is most commonly used in the yogic tradition which follows the teachings of Sage Patanjali named Raja Yoga or Astanga Yoga (Eight-limbed yoga which is often confused with Astanga Vinyasa, one type of Raja Yoga, but not the only one). 
Yet, no matter how romantic the term Sadhana sounds, it holds within its deffinition one tricky concept: that one of spiritual accomplishment.

One human being who has served as a source of inspiration for me (Ms. Dona Holleman), expresses in her book "Eyes of Innocence" that we as humans tend to act on two impulses: avoidance, and/or reward. We move towards a result or run away from pain, we follow a Sadhana in order to achieve something, we want happiness, we reject pain, and in such path we work very hard, tripping with our shoelaces over and over again. Rarely, if at all, do we break this pattern and "just do" our thing "just for the sake (or even for the fun) of it". Our doing or not-doing mainly depends on a)  if such action brings a reward or b) if such action avoids pain.

In my experience, a Sadhana cannot hold any promise, I cannot believe in a spiritual path which assures me this or that result, it's all my doing, and the results are in the hands of God (or someone greater if you prefer). I believe that, in any given Sadhana it is not a fact that A produces B, sometimes it will produce C, sometimes AB, or sometimes nothing. The important thing to keep in mind when talking about a Sadhana are not the accomplishments, but the path itself, the joy of the work, the surrender. I cannot deny that there will be side benefits (or even downfalls and pain from time to time), yet the whole idea of a spiritual practice changes radically when you vanish the "I must do because I want to have this and that" and convert that into the fact that it is allowed and good for you to do things that to the practical eyes lack any purpose.

It is important to keep in mind though that most of us are dragged into a Sadhana with sometimes clear objectives in mind (I know I did and still do), there is nothing wrong with that. We are humans and must expect to act as such without being ashamed of it, we cannot withdraw ourselves from the human ways and expect to live up in a mountain meditating in silence (there is no yoga up there, and that's no life ;) ), however, whenever you are not feeling at ease with the things you are doing or you are expecting too much, take a little break, maybe something will fall in place.

Many thanks for reading on I hope you enjoy reading as much as I enjoy writing and welcome!