Principles

yin Yoga & Practice

 Principles
yin Yoga & Practice
10th ANNIVERSARY EDITION

paul grilley

White Cloud Press

Ashland, Oregon
 Contents
Foreward

Prologue

1 Ancient Science of Yoga

2 Yin and Yang Yoga

3 How to Practice Yin Yoga

4 Designing Your Practice

5 An Outline of Yin Yoga Postures

6 Sitting

7 Chakra Theory

8 Bandha Practices to Awaken Shakti

9 Pranayama Practices

10 Meditation

Bibliography

Appendix

About the Author

This book is dedicated to my teachers,

Dr. Garry Parker, who taught me anatomy, Paulie Zink, who taught me Taoist
Yoga, Dr. Hiroshi Motoyama, whose work demonstrates the unity of Taoist and
Tantric practice.
 Acknowledgements

I would like to thank my beautiful wife Suzee for posing and for the countless
hours of discussion, Ann DiSalvo and Bruce Bayard for their artwork, Steve
Sendar and Christy Collins of White Cloud Press for their support, and most
especially Steve Scholl of White Cloud Press, who insisted this book be created
in spite of my hesitations, I owe him a great debt.
 Foreword

It has been ten years of study, teaching, and practice since the first edition of this
book, much of which is reflected in this second edition. I have expanded the
psychological and theoretical descriptions of yin yoga and have tried to better
prepare the student about what to expect when practicing. The meditation section
has been completely rewritten and the practices elaborated in systematic detail. I
have tried to show that controlling one’s chi is the thread that leads from
physical to emotional and spiritual development.
Whatever form of yoga the reader prefers, I hope she finds the outline of
principles presented here useful to her future studies.
 Prologue

It was never my intention to promote yin yoga as an independent system of

asana practice because yin yoga is, by definition, incomplete. It was and is my
intention to promote yin yoga as a supplement to yang forms of exercise. Yang
exercise is a broad term meant to include not just yang forms of yoga but any
form of exercise that focuses on moving the blood and exercising the muscles;
examples include weightlifting, running, cycling, and swimming.
Yin and yang forms of yoga balance each other. The meridians in our body
can be favorably compared to irrigation canals: yin forms of yoga dredge the
canal of accumulated debris, and yang forms of yoga stimulate the flow of fluid
through them.
Yin and yang forms of yoga also balance us emotionally and mentally. Yin
yoga soothes and calms us, yang yoga invigorates and refreshes us. Each form of
exercise is needed at different times. The modern world is very yang; life should
be a balance between competition and compassion, between ambition and
contentment, but this balance has been lost. An overemphasis on yang qualities
has polluted the planet, split our families, and emptied our homes while both
parents work to get ahead or just to stay afloat. Yin yoga can help bring balance
to an overly yang lifestyle.
It hasn’t always been the case that yang is overemphasized. In some
communities the opposite has been the case. In past times “monk’s disease” was
a colloquial expression used to desribe someone who was overly sensitive to any
disturbance. The antidote to monk’s disease is yang activity, which is reflected
in the fact that hatha yoga, kung fu, chi gong, tai chi, and other yang forms of
exercise originated in monastic communities. I have recently heard of a
psychotherapist specializing in depression who won’t accept clients unless they
commit to a regular exercise program. Yin and yang are necessary aspects of a
healthy life.
Any skill requires deliberate practice. This is as true of cultivating an inner
calm as it is of becoming outwardly athletic. Yin yoga can help. Learning to stay
in a pose for five minutes at a time trains the mind and body to become calm and
endure distraction, both physical and mental. I took up the practice of yin yoga
to cultivate greater flexibility in my joints, but what I discovered is a style of
yoga that cultivates physical ease and mental calm. I have long abandoned my
ambitions for greater range of motion, but the deeper qualities of yin yoga have
kept me practicing for over twenty years.
Yoga in general is widely popular and socially acceptable. This is a seismic
shift from the social norms of fifty years ago. I remember my grandmother
telling me, “If you have time to exercise then you have time to work,” which
was her way of saying my yoga practice was a waste of time. But my
grandmother was a product of her generation—she raised a family during the
Depression and lived through World War II, the Korean War, the Vietnam War,
and the Cold War. Most of her adult life was spent doing the very real work of
building up the physical infrastructure of the country she was born in.
My generation, that of the post-World War II baby boom, is heir to the labor
and sacrifices of our parents and grandparents. Thanks to their work we live in a
time of material luxury, and many of the physical dangers and diseases that
threatened our grandparents seem distant to us. What then will be our
contribution to the future? I believe part of the answer is to live noble lives, lives
of kindness and tolerance and gratitude and contentment. But none of these
things is possible if we are unable to control our impulses and quiet our minds.
I do not believe that happiness lies in carrying Darwinian survival of the
fittest to its extreme. I do not believe that constant accumulation is the proper
goal of a human being. I do believe, however, that it is noble and proper to
voluntarily trace a circumference around our desires and to deliberately increase
the time we spend cultivating kindness, tolerance, gratitude, and contentment. If
my generation can pass down practical techniques that cultivate these qualities,
then I think we have fulfilled part of our responsibilities to the next generation.

Three Threads of Recent History

What is yin yoga, and how did it get its name? This book is dedicated to three
people who represent the three threads that are woven into yin yoga. The first is
Dr. Garry Parker. Dr. Parker taught me anatomy and encouraged my first
attempts at teaching yoga at Flathead Valley Community College in 1980. From
him I learned to appreciate the scientific principles of human movement. It was
because of him that I acquired the concepts and vocabulary to competently study
anatomy on my own. My view of yoga was shaped by anatomy from the
beginning, and I will always be grateful for this.
The second person in this story is Paulie Zink. Paulie is a martial arts expert
and teacher of Taoist Yoga. Paulie taught me the basics of Taoist Yoga in 1989.
I first saw Paulie being interviewed on a public access talk show dedicated to
the martial arts. At first I was impressed by his gentle and restrained answers to
the questions put to him. He seemed to have none of the arrogant swagger or
challenging stare of other martial artists I had met. Then he gave a brief
demonstration of the yoga that was the foundation of his martial arts training. I
was very impressed.
I contacted Paulie and he graciously invited me to join his weekly class on
Taoist Yoga. Paulie practiced poses for five to ten minutes at a time, chatting
contentedly as he led the class. After nearly two hours of floor poses we would
stand and do some moving yang forms that imitated the movements of animals.
It was all very interesting and all very different from the hatha yoga I was
teaching.
I stopped training with Paulie after about a year. By then I understood the
simple principles of yin yoga. I had practiced some of his yang forms and had
even dabbled in some of his kicking and punching exercises, but my interests
were the floor poses, and it seemed inappropriate to take up Paulie’s time when
he had several students who wished to learn all aspects of the Taoist Yoga he
had to offer.
When I started to teach long floor postures in my public classes the studio
owners wanted to know what to name the style in their advertising. Even though
I included many traditional hatha yoga postures in my classes, the long, slow
holds were certainly different from what everyone else in the studio was
teaching, so out of respect for Paulie Zink I suggested “Taoist Yoga.” And that
was the name I used for ten years.
The third person in this story is Dr. Hiroshi Motoyama. Dr. Motoyama is a
Shinto priest and has doctorates in philosophy and physiological psychology. He
has demonstrated objectively the existence of both chakras and meridians in
experiments. I was drawn to Dr. Motoyama after reading an early work of his
entitled “Theories of the Chakras.” My wife and I have been students of Dr.
Motoyama since 1990. We have visited with him many times both in Japan and
at his graduate school in Encinitas, California. Our own yoga and meditation
practices have been profoundly influenced by his work.
Dr. Motoyama has demonstrated that the meridians of acupuncture are
water-rich channels in the connective tissues that interpenetrate all the structures
of the body. Of this theory we will have more to say later, but for now it is
enough to say that it confirms ancient theories and illuminates why the system of
yoga postures was developed and how they work.

Sarah Powers and How Yin Yoga Got Its Name

The three threads of yin yoga are the anatomy I learned from Dr. Parker, the
practice I learned from Paulie Zink, and the meridian theory of Dr. Motoyama.
But none of this would be of interest to very many people if not for Sarah
Powers.
In the year 2000 my wife Suzee and I presented a workshop on Taoist Yoga
in Berkeley, California. Sarah and Ty Powers were part of that small group. We
had become acquainted years before in Los Angeles, but Suzee and I had moved
to Ashland, Oregon in 1994 and Sarah and Ty had relocated to the San Francisco
area. Sarah attended our workshop because she was interested in revisiting the
Taoist Yoga she had experienced in my classes in the early 1990s.
After that Berkeley workshop Sarah resumed her busy traveling and teaching
schedule. She began introducing long, slow poses into her classes, explaining
that the flowing standing poses were the yang of her practice, and the long floor
poses were the yin. When students asked where they could get more information
about the yin practice, Sarah graciously referred them to me. I started to get
inquiries from studio owners asking me to come and present “yin yoga”
workshops, and I gladly accepted. A year later I thought it would be convenient
to have my spiral-bound manual on “Taoist Yoga” professionally printed by
White Cloud Press. It seemed inappropriate to publish it as “Taoist Yoga” since
a book with that name should outline both yin and yang training, so we
published the book as Yin Yoga: Outline of a Quiet Practice.

Is Yin Yoga New?

Yin yoga is not new. It is a descriptive term that was coined to differentiate
between this softer, more traditional style of yoga and the modern vinyasa styles
of yoga. To understand the need for making this distinction, we need a brief
history of yoga’s last thirty years.
Hatha yoga has been a part of American physical culture since the 1890s, but
it had never been very popular. Mainstream America either thought it was
bizarre or suspected it was a subversive practice taught by Hindu evangelists.
Exercise instructors were bored by it because it had none of the movements or
muscular effort demanded by the calisthenics they were used to teaching. This is
because, with few exceptions, hatha yoga was taught as a gentle system of static,
standing poses followed by gentle floor poses followed by gentle breathing
exercises. In other words, yoga was yin. Yoga had found acceptance by the
1970s, but even as late as the 1980s yoga was still a distant last place in
popularity when compared to aerobics, weightlifting, and any form of sport. But
this was about to change in a big way. A very yang, very strong, sexy, sweaty,
muscular wave of yoga was about to crash onto the West Coast of the U.S. and
sweep all things before it.
The rise in the popularity of yoga today has been driven by the many hybrids
of the Ashtanga Vinyasa system taught by Pattabhi Jois. The gentle yoga of
earlier decades was submerged in an ever multiplying number of flowing
“vinyasa” styles. There were and still are a variety of yoga styles ranging from
the yin of restorative yoga to the yang of ashtanga vinyasa, but it is the hot and
muscular styles of yoga that have attracted so much attention from mainstream
exercise culture.
I learned ashtanga in 1985 from David Williams. David had first learned the
gentle yoga of the 1960s and then went to India to learn more. While in India he
witnessed a public demonstration of gymnastics that was so interesting he asked
what tradition it was from. He was told, “It is a style of yoga.” David looked at
the acrobatic movements and nonstop flow of poses and said aloud “That’s not
yoga!” David’s reaction sums up how big a change was about to occur in the
yoga world.
Starting in the late 1970s and early 80s, yang yoga styles inspired by
ashtanga vinyasa became so popular so quickly that when I started teaching yin
classes in 1992 people thought it was something new. The popularity of yang
yoga classes continues, but there is a growing interest in yin forms of yoga as
well. This is inevitable—yin and yang must eventually balance each other in
every aspect of life, including exercise.
Most yogis, even the most dedicated yang yogis, eventually develop a yin
practice on their own. I have rarely presented a workshop on yin yoga where
someone did not say “I have practiced yoga like this for years but didn’t give it a
name.” Yin yoga is a natural, healing practice that talented yoga teachers have
always been rediscovering and integrating into their practice.
CHAPTER 1
 Ancient Science of Yoga

Three Bodies

From ancient times yogis have postulated that there are three levels of human
embodiment:

1. A causal body of thought and belief.

2. An astral body of emotion and desire.
3. A physical body of material substance.

Spiritual adepts assert that our consciousness is not limited to these

embodiments and that with systematic practice we can free ourselves from them
and experience a union with all things in the universe, a union that is fulfilling
beyond anything our presently limited existence can offer.

Three Pillars of Yoga Theory

The systematic practices that slowly disentangle our consciousness from our
three bodies are collectively referred to as the science of yoga. All sciences have
a theoretical and a practical aspect. These are the three main pillars of the theory
of yoga:

1. Our three bodies are knit together and influence each other through special
centers in the spine and brain called Chakras.
2. The energy that flows through these chakras is called Chi.
3. This energy flows through our bodies in channels called Meridians.
The fundamental goal of taoist and tantric yoga is to unite our awareness and chi
and guide them into our chakras. As we become more skilled in this endeavor
we become more conscious of our emotional attachments and mental
misconceptions. If we can patiently dissolve these knots, then our energy and
consciousness can slip free of all three bodies and expand into realms of
unimagined wisdom and bliss.

Three Dimensions of Chi

A yogin who sits to meditate will become absorbed by one of three
manifestations of chi: physical, astral, or causal.
The manifestation of chi in the physical dimension is awareness of some part
of the body or a pleasant sensation of energy flowing through the meridians. If
this flow is blocked then the yogin experiences discomfort.
The manifestations of chi in the astral dimension are memories and desires.
The content of these memories or the nature of these emotions can be surprising
and shocking. This is because they are manifestations of our unconscious mind
that we usually suppress and try to reject. Other memories and desires are less
shocking, but all bring with them strong emotional content that needs to be
examined if we are to be free of them.
The manifestations of chi in the causal dimension are much subtler than
either the physical or astral dimensions. As meditation deepens, the yogi
becomes aware of the fundamental ideas that form her or his personality, such as
religious beliefs or ideas of social justice. Becoming aware of these beliefs will
not destroy them, but it allows the practitioner to understand why she or he has
them, which provides the power to dissolve, modify, or retain them.

Two Traditions, One System

According to several ancient views of cyclic time the world entered a period of
spiritual darkness around 800 BC. Prior to this descent, the civilizations of India
and China had produced wonderful works of art and science, but this dark age
brought about their destruction as humans became brutish, selfish, and
shortsighted. Ignorance and intolerance led to more and more schools being
closed, temples being sacked, and libraries being burned. What fragments of
learning survived to the present age are the shipwrecked remains of once well
developed sciences. Nonetheless, the skeletons of these ancient theories are
basically sound and modern science is on the verge of reanimating them.
Two systems of medical energetics have come down to us from those dark
ages: the Indian Tantric and the Chinese Taoist traditions. In Tantra the energy is
called prana. The centers that control prana are called chakras, and the channels
in which prana flows are called nadis. In Taoism the energy is called chi. The
centers that control chi are called dantians, and the channels in which chi flows
are called meridians.
The descriptions of nadi-channels in tantric texts are very sparse, but the
descriptions of the chakra-centers are very detailed. It is the opposite with taoist
texts: the descriptions of meridian-channels are very detailed, but the
descriptions of the dantian-centers are sparse. So we use the tantric term when
referring to the chakras, but we use the taoist terms chi and meridians. This is a
deliberate attempt to present these two traditions as different descriptions of the
same system.
Dr. Hiroshi Motoyama has painstakingly detailed the correspondences
between taoist and tantric descriptions of chakras, chi, and meridians, and I
recommend his book Theories of the Chakras to the interested reader.

Old Wine, New Bottles

The taoist yogis of China based the science of acupuncture on their subtle
spiritual perception of chi moving through meridians. They developed breathing
and meditation techniques to move this chi into their spines and slowly dissolve
the knots tying their consciousness to their three bodies. But sitting and
meditating for long hours is very hard on the body and causes the chi to stagnate
and create painful distractions, so taoist yogis developed exercises to harmonize
the flow of chi and heal the body, making it easier to meditate longer. These
exercises were later codified into systems like Tai Chi Chuan and Kung Fu.
Indian yogis also developed postures and exercises to prepare the body for the
rigors of meditation and to gain control over the chi flowing through the
meridians. These techniques were later codified into systems of hatha yoga. Our
modern cities are now honeycombed with yoga studios filled with people
practicing and enjoying the benefits of these ancient systems, but they might be
surprised to learn that the theoretical foundations on which they were built have
been dismissed by modern science. That is, perhaps, until now.

Modern Meridian Theory

Dr. Motoyama is a Shinto priest and a double PhD scientist who has from an
early age practiced the religious austerities of the ancient Shinto religion as well
as the meditation practices of Indian yoga. Basing his research on his own
intuitive perceptions as well as his scientific studies of other spiritual
practitioners, Dr. Motoyama has for the last forty years been documenting the
existence of a system of energy channels in the body. Using modern electronic
instruments Dr. Motoyama has demonstrated that this energy flows through
water-rich channels in the connective tissue. What is more, the behavior and
location of these channels are in close agreement with the ancient descriptions of
meridians.
If the insights of Dr. Motoyama are correct, then what textbooks have been
calling connective tissue is in fact a living matrix that conducts life-giving
energy to every tissue, cell, and organ in the body. I refer to this theory as the
Modern Meridian Theory.

Connective Tissue
Connective tissue is not what we thought it was. That is the message of the last
three Fascia Research Congresses held in Boston, Amsterdam, and Vancouver in
2007, 2009, and 2012. Scientists at these congresses have presented a large
number of studies that detail how connective tissue is an electrically conducting,
water structuring, contracting and expanding structure that regulates how cells
function. All of this research is directly and indirectly corroborating, correcting,
and expanding Dr. Motoyama’s Modern Meridian Theory.
Every organ, muscle, and bone in our bodies is formed by a framework of
sponge-like material called connective tissue. All of our 100 trillion cells are
nested within the spaces of this elaborately interconnected system of pockets and
tubes.
Dr. James L. Oschman summarizes the current view of connective tissue and
meridians as follows:
 The connective tissue and fascia form a mechanical continuum, extending
throughout the animal body, even into the innermost parts of each cell.
All the great systems of the body—the circulatory, the nervous system,
the musculo-skeletal system, the digestive tract, the various organs—are
ensheathed in connective tissue. This matrix determines the overall shape
of the organism as well as the detailed architecture of its parts. All
movements, of the body as a whole, or of its smallest parts, are created by
tensions carried through the connective tissue fabric. Each tension, each
compression, each movement causes the crystalline lattices of the
connective tissues to generate bioelectric signals that are precisely
characteristic of those tensions, compressions, and movements. The
fabric is a semiconducting communication network that can convey the
bioelectric signals between every part of the body and every other part.
This communication network within the fascia is none other than the
meridian system of traditional Oriental medicine, with its countless
extensions into every part of the body. As these signals flow through the
tissues, their biomagnetic counterparts extend the stories they tell into the
space around the body. The mechanical, bioelectric, and biomagnetic
signals traveling through the connective tissue network, and through the
space around the body, tell the various cells how to form and reform the
tissue architecture in response to the tensions, compressions, and
movements we make (quoted in Hara Diagnosis: Reflections on the Sea
by Kiiko Matsumoto and Stephen Birch, p. 164).

What is Chi?

When Dr. Motoyama and other scientists conduct research on the flow of energy
in meridians they do not directly measure chi, they measure electrical and
chemical changes. So what is chi? Chi is the energy that coordinates the
electrical and chemical changes that scientists measure.
An analogy from modern physics might be helpful. When solar energy
arrives on Earth and strikes the upper atmosphere, this energy becomes manifest
as the movement of air. As these winds of air move over the ocean they create
waves of water. When these waves of water crash onto a beach their energy
becomes manifest as vibrations in the sand. The energy itself is not made of
sunlight or air or water or sand, but it manifests its presence in the movements of
these “tissues” of the Earth. In a similar way chi is not electricity or chemistry or
emotions or memories or thoughts, but all of these things are manifestations of
chi in the different tissues of our three bodies.

The Illustration at left is a view of the skeleton from the front.

The insert below depicts a section of the spine and includes the connective tissue.

The Illustration at left is a view of the skeleton from the back.

The insert below depicts the view of the pelvis and includes the connective tissue.
Modern meridian theory postulates that chi runs through the connective tissues of the body.

This illustrates the traditional location of the meridians along the front of the body. These are the yin
meridians.
This illustrates the traditional location of the meridians along the back of the body. These are the
yang meridians.

Dr. Motoyama has demonstrated that these meridians lie in the water-rich phase of the connective
tissue of the skin.
This connective tissue is continuous with the rest of the connective tissue of the body.
CHAPTER 2
 Yin and Yang Yoga

Yin and Yang

To incorporate modern meridian theory and its insights into our yoga practice we
must reacquaint ourselves with the taoist concepts of yin and yang. Yin and yang
are descriptive terms that are used to describe all levels of phenomena. Yin is the
stable, unmoving, hidden aspect of an object. Yang is the changing, moving,
revealing aspect of an object. These two aspects always coexist— there is never
one without the other. Everything can be described in terms of its yin and yang;
stones, horses, the body, life, thoughts—all have yin-yang aspects.
The following table of examples may help clarify the conception of yin-yang
polarities:

YIN YANG
hidden exposed
dark light
cold hot
still moving
downward upward
Earth Heaven
calm excited

Yin and Yang are Relative

Yin and yang descriptions of any object are relative. The description varies as
different aspects are considered. For example, when considering location, the
heart is yin to the breastbone because it is more inside, more hidden. But when
considering movement, the heart is yang to the breast bone because it is more
mobile.
It can be difficult to determine which aspect of an object should be called yin
and which should be called yang. For example, a room is made of walls and the
space the walls enclose. We could say the walls are yin because they are solid
and the space is yang because it is empty, or we could say the walls are yang
because they are what we see and the space is yin because it is not directly
perceivable. Even though it is troublesome to determine which is yin and which
is yang it is not difficult to appreciate that walls and space are “yin-yang” to
each other.
There is no single style of yoga that can be called “yin.” All styles of yoga
can be described in yin-yang relation to each other and this categorization will
change depending on which aspect of yoga practice is considered. If we are
basing our distinction on movement-stillness, then the style with the most
movement is yang. But if we are basing our distinction on effort-ease, then a
strong series of static inversions might be more yang than a gentle, flowing style
of yoga. Context is everything and in this book our context is the elasticity of
tissue.

Muscle Tissue is Yang, Connective Tissue is Yin

All forms of yoga can be described as yin or yang based on which tissues of the
body they target. A practice that focuses on exercising muscles and moving
blood is yang. A practice that focuses on connective tissue is yin.
When we move and bend our joints doing yoga postures, both muscle and
connective tissue are being stretched. The muscles are yang because they are soft
and elastic, while the connective tissues are yin because they are stiff and
inelastic. To illustrate the different elasticity of these two tissues, imagine
carving a turkey. The actual “meat” of the drumstick is muscle; the “gristle” at
the joint which must be cut through or snapped off is connective tissue.
Based on the earlier presentation of the all-pervasiveness of connective
tissue, it might seem confusing to distinguish between “connective tissue” and
“muscle.” It is true that there is no such thing as “just muscle,” but the
connective tissues that make up muscle are intermixed with other fluids and
proteins that give muscle its characteristic elasticity. In a similar way the tendons
that bind muscle to bone and the ligaments that bind bones to each other have
different elastic characteristics. For our purpose the word “muscle” refers to
muscles and their tendons, and the phrase “connective tissue” refers to ligaments
and fascia (broad bands of connective tissue).

Yang Yoga Focuses on Muscle

The fundamental characteristic of yang exercise is rhythmic movement. All
forms of yang exercise, such as running, weightlifting, and swimming,
alternately contract and relax the muscles. Muscle tissues respond very well to
rhythmic yang exercise. Most popular forms of yoga—ashtanga vinyasa or
power yoga—are yang. They emphasize rhythmic movement and muscular
contraction. Most dancers, martial artists, and gymnasts also develop their
flexibility with repetitive, rhythmic, yang stretches.
Muscles are bundles of tubes filled with fluids, mostly water. Muscles are up
to 90 percent water during intense exercise. The elasticity of muscle tissue varies
dramatically with its fluid content—much like a sponge. If a sponge is dry it
may not stretch at all without tearing, but if a sponge is wet it can twist and
stretch a great deal. Most yoga students like to warm up by doing a series of
muscular standing postures or inversions because working the muscles fills them
with blood and makes them more elastic.
Exercising muscles also helps bones stay healthy because when muscles
vigorously pull on bones the bones respond by becoming thicker and stronger.
This is how a forensic anthropologist can determine if she is examining the
skeleton of a sedentary aristocrat or a peasant who labored all his life. This is
also why vigorous, not gentle, exercise is prescribed to prevent osteoporosis.

Yin Yoga Focuses on Connective Tissue

Exercises that create a gentle traction of the connective tissue are yin. As
important as it is for our physical and mental well-being to be strong, it is not
muscular strength that gives us the feeling of ease and lightness in the body, it is
the flexibility of the joints. I have known many muscularly powerful adults who
are physically incapacitated or uncomfortable because of joint problems in their
back or legs. Athletes don’t retire because of muscular problems, they retire
because of joint problems. Bad ankles, bad backs, bad knees—these are the
injuries that force athletes to retire and old people to shuffle around. Yin yoga
postures gently stretch and rehabilitate the connective tissues that form our
joints.
Yin forms of exercise seem new to our way of thinking. People accept the
fact that muscle tissue shrinks or grows in response to exercise but imagine that
the connective tissues of the body are inert and unchanging. This is not true. All
the tissues of the body are changing and adapting to the stresses put upon them.
If we never bend our knees or stretch our spines, the connective tissue is
going to shorten to the minimum length needed to accommodate our movements.
If we try, after years of abuse or neglect, to flex our knees or bend our spines, we
won’t be able to do it because our joints will have been shrink-wrapped by the
shortened connective tissue. If we want to maintain our joints flexibility, we
must exercise them. But we should not exercise them like muscles, we must
exercise them in a yin way.

Isn’t Stretching the Joints Bad?

Moderately stretching the joints does not injure them any more than lifting a
barbell injures the muscles. Both forms of exercise can be done recklessly, but
neither is innately wrong or dangerous. Of course, if someone bounces into their
joints they will hurt themselves sooner or later, but bouncing is a yang activity,
and yin connective tissue shouldn’t be trained that way.
Our teeth, for example, are anchored in bone and appear to be immobile. We
know from experience, however, that they change. Still, no one would think it
viable to “exercise the teeth” by grabbing hold of them and wiggling them back
and forth as in yang activity. But with patient, methodical use of braces and
retainers, even our teeth can be moved and realigned. Likewise the connective
tissues that form our joints can be safely and desirably “exercised” by gently
stretching them in yin yoga postures.

Yin and Yang Supplement Each Other

Both yin and yang forms of exercise are necessary, and they supplement each
other. Consider as an example the modern medical practices of traction and
weight training in physical rehabilitation. People with broken limbs and injured
necks are frequently put in traction to relieve stress on fragile bones that are
trying to knit together. Once the bones have healed, physical therapy might
include weight lifting to strengthen the muscles. This is an example of how yin
and yang principles are intelligently employed to recover joint mobility. Traction
is the yin principle of static, elongating stress applied for a long time. Moving
the neck against resistance is the rhythmic yang aspect of strengthening the
muscles.

View of the spine and pelvis from the front.

This picture illustrates how the yin and yang tissues overlay the bones of the skeleton. The white
areas are the deep, yin connective tissues that bind bone to bone. The dark areas are the superficial,
yang muscle tissues that contract and move.
CHAPTER 3
 How to Practice Yin Yoga

The Theory of Exercise

All tissues of the body must undergo stress to stay healthy. If we do not exercise
our heart it will degenerate, if we do not exercise our muscles they will atrophy,
if we do not bend our joints they will become stiff and painful. Astronauts living
in a weightless environment for a few weeks will lose up to 18 percent of their
bone density and 30 percent of their muscular strength. Tissues must be stressed
on a regular basis to stay healthy, even if only by gravity. In colloquial English,
it is “use it or lose it.”
All forms of exercise can be classified as yin or yang based on the tissues
they target. Exercises that focus on muscles and blood are yang, exercises that
focus on connective tissue are yin. Yang exercise is characterized by rhythm and
repetition, yin exercise is characterized by gentle traction.

Short-term and Long-term Effects of Exercise are

Opposite

The long-term goal of weight training is to make the muscles stronger, but
immediately after a vigorous training session the muscles are weak and
exhausted. Weightlifters boast about how much they can exhaust their muscles
with expressions such as “My legs were so wasted after squats I could hardly
walk to my car.” So the short-term effect of weight training is muscle weakness,
but after weeks and months of regular training and rest the muscles get stronger.
The long-term goal of aerobic conditioning is lower blood pressure and heart
rate but the goal in an aerobics class is to raise one’s heart rate and keep it raised
for several minutes. Even after class it takes an hour or more for the blood
pressure and heart rate to return to normal, but after weeks and months of regular
training the resting blood pressure and heart rate drop to lower levels that more
than compensate for the higher rates during exercise.
 This is the normal training effect: the short-term effects of exercise are the
opposite of the long-term effects. The same is true of yin yoga practice. One of
the long-term goals of a yin practice are strong, flexible joints. Immediately
following a long yin pose, however, our joints can feel fragile and vulnerable.
This feeling is brief and should pass after a minute or two.

Yin Postures Should Be Held For a Long Time

Dense connective tissues do not respond to rhythmic stresses the way muscles
do. Connective tissues resist brief stresses but slowly change when a moderate
stress is maintained for three-to-five minutes. To explain why, we will revisit our
analogy of connective tissue as a sponge. To make the analogy more accurate,
we must imagine the sponges of our bodies completely soaked with fluids that
behave like butter. When the butter is solid the sponge is stiff and hard to bend,
but when the butter is melted it is easy to stretch and twist the sponge. This
change from stiff butter to melted butter is called a “phase change.” Holding a
stress on connective tissue for several minutes creates a phase change in its
fluids, which results in a lengthening of the tissue and a feeling of ease. This
phase change also allows a greater movement of chi through the tissues, which is
both pleasurable and promotes healing.
Someone new to yoga will probably experience a phase change during a
posture but the physical lengthening might not be very profound. In other words,
they will experience a pleasant energetic release even if they do not sink much
deeper into the pose. But with persistent practice the fibers of connective tissue
will grow and realign to allow for a greater range of motion as well.

Yin Postures Should be Held with Muscles Relaxed

To stress the connective tissue around a joint the muscles must be relaxed. If the
muscles are tense then the connective tissue doesn’t take the stress. You can
demonstrate this for yourself by gently pulling on the middle finger of your left
hand. When the left hand is relaxed you can feel the connective tissue of the
finger joint stretching at the joint nearest the palm. When the fingers of the left
hand are tensed and extended you can feel the muscles resist the pull, but the
connective tissue is not being stretched.
The stretching of the knuckle may seem a trivial example but the same
principle applies to the knees, hips, and spine: the muscles in these areas must be
relaxed if the connective tissue is to be stressed when doing a pose.
Note that it is not possible or even desirable for all the muscles of the body to
be relaxed when doing yin poses, but the muscles in the target area must be
relaxed. For example, in a forward bend you may want to gently pull with your
arms or contract your abdomen to increase the stress along the spine. But the
muscles along the spine must be relaxed or the connective tissue will not be
stretched.
 Three Layers of a Joint
There are three layers to a joint: the bones, the connective tissue, and the
muscles that move the bones. When the muscles are relaxed, the bones can be
pulled apart and the connective tissue is stretched. When the muscles are tensed,
the bones are pulled tightly together and the connective tissue is not stretched.

Yin and Yang Attitude

All things have a yin-yang to them, even our attitude, and one way to illustrate
the contrast is by comparing the attitude of a naturalist with that of an engineer.
An engineer has a yang attitude, an engineer wants to change things, she wants
to tear an old building down or build a new one up, she wants to dam the river or
dredge the canal. Her yang attitude is to alter and change what she sees.
A naturalist has a yin attitude. A naturalist wants to know how plants or
animals behave without trying to influence them. A naturalist with an interest in
butterflies has to go to where the butterflies are and then sit and patiently wait
for them to do what butterflies do. A naturalist cannot make butterflies fly or
mate or lay eggs, he can only wait and observe. His yin attitude is to try to
understand what he is watching.
When practicing yin yoga it is best to have a yin attitude. Do not be anxious
or aggressive and force your body into the poses. Make a modest effort to
approximate the pose as best you can, and then patiently wait. The power of yin
yoga is time, not effort. It takes time for our connective tissues to slowly respond
to a gentle stress, it cannot be rushed. Learning to patiently wait calms the mind
and develops the necessary attitude for meditation practices.
Modern culture appreciates the strength of the yang attitude to “go for it,”
but there is no end to our desires. To be truly happy we must also cultivate the
yin qualities of patience, gratitude, and contentment.

Yin and Yang Always Coexist

There is no such thing as a pure yin or a pure yang attitude, just as there is no
such thing as a pure yin or pure yang yoga practice. These two aspects always
coexist. Yin or yang might be dominant in expression but the other is always
present.
When practicing a yin pose such as a forward bend, we want to be as relaxed
as possible. But if we completely relax every muscle in our body then we might
actually fall out of the pose. Some muscular effort is required to balance
ourselves in a pose and to maintain the gentle traction, so yang effort is present
even in yin yoga poses.
The same can be said of our attitude during yin yoga. It is yin to passively
observe the sensations that arise, but it is yang to make the effort needed to
maintain the pose.

Breathing
Many beginners unconsciously hold their breath when practicing yoga postures,
so teachers often advise them to breathe a certain way to keep them focused yet
relaxed. When practicing yin yoga my general advice is to breathe normally.
Each posture affects our breathing in a different way. It may be that some
postures were specifically designed to alter the breath and thereby alter the
perceptions in meditation. To force yourself to breathe the same way in every
pose is a yang attitude, and it obliterates the possibility of assessing what the
posture does to your natural respiration.
There are times in yin practice when I experiment and hold my breath for a
few moments or breathe rhythmically for a little while, but the majority of the
time I just passively observe the effect each pose has on my natural respiration.

Feeling the Rebound

After practicing a pose for several minutes it is a good idea to relax on your back
and feel the rebound. Poses temporarily block chi and blood from flowing in
some areas and redirect it toward other areas. The rebound is what we feel after
we release the pose and relax on our backs.
The physical sensations of stretching muscles and joints usually dominates
our awareness when we are holding a pose, but when we relax on our backs we
can calmly focus on the sensations of chi. This can manifest either as a sense of
pressure dispersing away from an area and spreading throughout the body or as a
more specific feeling of energy in our spine or legs. After a minute or so the
sensations morph and change into a general feeling of peaceful calmness that is
not centered in any particular area.
Cultivating awareness of chi is an important part of yoga practice because
chi is the thread that ties all three bodies together. Learning to feel chi in the
physical body is a first step to objectively experiencing the emotions of the astral
body and the thoughts of the causal body.

Rebound and Counter Stretching

The short-term effects of yin practice are the opposite of the long-term. The
feeling immediately following a long yin pose is a sense of fragility and
vulnerability. Sometimes you can feel a rebounding contraction building up that
seems as if it will grow into a painful spasm, but if you stay calm during this
process you will find the dreaded painful spasm does not come, and the
rebounding wave will reach a crescendo and then subside. This can be a life-
changing experience for many people. I have heard from many students who
suffered chronic pain for years but healed themselves by learning how to relax in
yin yoga.
Some students become alarmed at these sensations and immediately roll to
their side or hug their knees or do some other simple counter pose. It is certainly
permissible to do counter stretches after a pose, but every once in a while resolve
to lie on your back and calmly observe the rebound without reacting.

Exercise in Awareness
Some students say that they “Do not feel anything” when practicing asana or
when they are relaxing on their back. This is not possible. There are always
sensations arising from our bodies, and we only have to focus our attention to
experience them. Our chi will move to wherever we place our awareness. It is
also true that wherever our chi moves it will bring our awareness with it.
Try this exercise: Sit comfortably and focus on your nose. Is it warm? Does
it itch? Is there a pulse? Is the inhalation in the top of the nostril, or the bottom?
Is one nostril more open than the other? Exercises like this are endless and
demonstrate the impossibility of being without feeling—we need only direct our
awareness to it.
If a student insists he is not feeling something, we can only surmise that he is
not feeling what he imagined chi should feel like. It is a misconception to think
chi only flows through the meridians depicted on a chart. Chi flows into every
cell of the body. The meridians depicted on acupuncture charts are just the
surface meridians accessible by needles. There are larger, deeper meridians
referred to as “reservoirs of chi.” These are the source of the surface meridians.
Chi circulates from these deeper meridians into the surface meridians and then
back again. The movement of chi in these deeper meridians is felt in the bones,
muscles, and organs.
I am not dissuading students from trying to feel specific meridian channels
but I am encouraging them not to overlook the more obvious “physical”
sensations of chi movement throughout the body and the pleasant calmness it
brings.
 Learning to Relax
One hundred years ago the American philosopher William James suggested an
experiment to illustrate the mind-body connection: Relax on your back and
become calm. Once you have succeeded in relaxing, then try to make yourself
angry without tensing or altering your body in any way. In other words, try to
become angry without tensing your muscles, changing your breathing, clenching
your teeth, raising your blood pressure or your heart rate, or manifesting any
other physical change. Impossible! Every thought, every emotion puts its imprint
on our physical being.
In our highly intellectual, head-oriented world many of us are physically
stressed and do not know it. We imagine that by masking our emotions they are
not affecting us. But masking suppresses only the crudest outward display of our
emotions—our bodies are still taking a beating. If we were more aware of the
physical toll of our inner life, we might take more precautions against
undesirable mental states.
Learning to relax in poses like the Pentacle helps us to identify and release
tensions that are deep within us, not just in the skeletal muscles. Tension in the
eyes, jaw, heart, diaphragm, and stomach can be isolated and relaxed. This
healthy habit helps us to dissolve the negative tensions that accumulate in our
bodies. This is a valuable skill in our heart attack-prone society.

Learning to be Still
Dr. Motoyama has demonstrated that the meridian system and the nervous
system are yin-yang to each other. This means that if the energy in one system
increases, the energy in the other system decreases. Yin yoga amplifies chi
energy and reduces nervous energy; therefore a common reaction after doing yin
poses is to desire to just lie still and not move. When deeply relaxed, the effort it
takes to move the limbs just doesn’t seem worth it.
This inhibition of movement is a desirable state and it is a perfect prelude to
meditation. Many people are so nervous they literally cannot sit still for several
minutes. A yin practice can change this. If you find yourself wanting to extend
your rest phases during your practice, don’t fight it. Recognize and enjoy it, and
this will develop your ability to recreate the peaceful state of immobilizing inner
calm. When you can do this you are nearly over the first hurdle of meditation,
which is sitting upright and relaxed for extended periods of time.
CHAPTER 4
 Designing Your Practice

Yoga Practice Should Change with Time and

Circumstance
Dr. Motoyama once advised me that practicing a specific set of postures for the
appropriate period of time could save your life, but that same routine, if
continued for too long, could cause great harm. I had this experience with Snail
pose. It was my favorite pose for fifteen years, and I did it frequently and for
long holds. Then I started having upper spine and ilio-sacral problems which I
determined were caused by my favorite pose! I was grieved, but bowed to the
truth of experience. I didn’t practice Snail for nearly a year, except for some
occasional experiments. My symptoms disappeared almost immediately and
would return whenever I tried to sneak more Snail into my routine.
After a year I resumed regular five minute Snail poses, but did only one per
session and varied my shoulder position each time. I now again enjoy the full
spinal stretch and whole body relaxation that Snail brings, but without the spine
problems. Why the problems developed I still don’t know. The point, however,
is that our yoga practice should be alive and adaptable to our needs as we go
through the seasons of our lives.

Guiding Principles
As you develop your own sequences of poses, please keep these ideas in mind:
1. Every yoga pose is bad for somebody. Everyone’s anatomy and history are
unique, and this means that each pose affects each person differently. Usually
the difference is trivial, but it can sometimes be significant and harmful. Do not
become fixated on “mastering a pose.” The poses are meant to be therapeutic,
not to challenge your pride. Some poses may be uncomfortable but result in a
healthy response, but other poses might just be bad for you.
2. Forward bends are yin. They bring the head level with the heart making it
easy to pump blood to the brain. The heart muscle is relaxed and the blood
 pressure all over the body is reduced. Forward bends harmonize chi flow
along the meridians near the spine, which is calming and sedating.
3. Backward bends are yang. They stimulate the nerves and invigorate the
yogi. Backward bends do not need to be held as long as forward bends.
Experiment with doing more backbends for shorter periods of time rather
than longer holds.
4. Time of day and season are important. A more yang practice with shorter
holds might be desirable in the morning or on a cold day. A more yin
practice might be appropriate in the evenings or on a warm day.
5. The more yang your practice, the greater your variety of poses should be,
with shorter durations and more repetitions. The more yin your practice,
less variety is needed and the emphasis can be placed on just a few poses.
6. It is fine to practice yang exercise before yin, or yin exercise before yang.
Just allow adequate adjustment time when going from one to the other.
7. Use pillows, blankets, and bolsters to support yourself if you find poses
stressful. Yin yoga should never be a strain. If you find yourself unable to
relax, you are being too aggressive.

Round Spine, Straight Spine

If forward bends are done with a rounded and relaxed spine, then the connective
tissues of the torso are stressed more. If forward bends are practiced with a
straight spine, then the muscles of the legs are more stressed. Each version of a
forward bend has a different emphasis and a yoga student could consider them as
two separate poses.
 Fixation
Fixation is the vacuum seal that sticks two surfaces together, the most common
example being a moist drinking glass set down on a coaster. After a few
moments the fluid between coaster and glass is forced out to the sides, and when
we pick up the glass the coaster is stuck to it by the vacuum seal. The way to
break this fixation is to lift one edge of the glass away from the coaster so that
the vacuum seal is broken. This is accompanied with a faint popping sound.
All joints are susceptible to fixation, especially the joints of the ribs and
vertebra. These joints have flat, smooth surfaces that are continuously pressed
together by gravity and muscle contraction. Sometimes when we bend or twist
our spine the bones move enough to break the vacuum seal and create a popping
sound. This immediately feels good because the joint can now move more freely
and chi flow is increased.

Sacral Fixation
The bone most susceptible to fixation is the sacrum, and once the sacrum fixates
it is difficult to move the bone enough to defixate.
In youth the sacrum is inclined forward and helps create the curve of the
lower spine, but as we age the sacrum fixates and we unconsciously tuck the
pelvis and lose the curve.
Curves reduce compressive stress by flexing front and back. This is why
organic things grow in curves—consider, for example, the tendrils of plants or
the arches in our feet. This is also why we have curves in our spine. A youthful
spine has nice, full curves and easily flexes forward and back. An aged spine has
lost its curves and may not flex at all, and this leads to compression of the spinal
discs and back pain.
Saddle pose and Caterpillar pose have a yin-yang effect on the sacrum. They
are the most effective self-treatment I am aware of for maintaining healthy sacral
movement.

Upper-Body Strength
Although this is a book about yin yoga, it is important to say a few words about
the yang of upper-body strength. In a taoist analysis of the body, the legs are yin
because they are heavier, denser, and closer to the earth. The arms are yang
because they are lighter, more mobile, closer to heaven. As we age, the legs
become more yin as they become heavy and less mobile. By contrast the arms
become more yang, less dense, and less strong. To combat these natural
tendencies a yogini should emphasize stretching connective tissue when working
the lower body and emphasize muscular strength when working the upper body.
Lower-body posture is influenced most by the flexibility of the sacrum and
the curves of the lumbar spine. But upper-body posture is influenced most by
muscular strength rather than flexibility.
Failure to do upper-body exercises like Tripod or Crocodile is disastrous for
upper-body posture. The muscles become weak, the bones become frail, and the
upper spine stoops and rounds.

Three Sample Routines

The following routines are intended to give a beginner a taste of the variety with
which the yin poses can be sequenced. There is no one correct way to practice
yin yoga. Different people have different needs. I suggest practicing the first
routine every other day for a week and make brief notes on how it affects you.
Then practice the second routine every other day for a week and make notes.
Then repeat this process with the third routine.
Once you are familiar with each routine, I suggest that you practice three
times per week, following a different routine each day. Better yet, you might
choose to combine a couple poses from each routine and create your own routine
of eight to ten poses.
Whatever routine you practice it is important that you relax after each pose.
This is the best way to feel what the poses are doing to you. Relaxing between
poses is also a good way to not strain anything. Go slowly and enjoy!

First Sample Routine

This first routine is more yang than the others and is focused on the spine’s
movements rather than the hips. Any or all of the postures can be repeated as
many times as needed. If one or two sets is not enough, then do three or four.
Just be sure to rest enough and to avoid strain.

1. Leg Raises
2. Snail
3. Caterpillar
4. Tripod
5. Crocodile
6. Camel
7. Child’s Pose
8. Saddle
9. Folded Pose
10. Butterfly
11. Spinal Twist
12. Pentacle

Second Sample Routine

This routine focuses on the hips and legs. Any or all of the postures can be
repeated as many times as needed. Just be sure to rest enough and to avoid
strain.

1. Sleeping Swan or Shoelace on the Wall

2. Half-Frog or Frog on the Wall
3. Dragonfly or Dragonfly on the Wall
4. Swan
5. Half Saddle
6. Folded Pose
 7. Caterpillar
8. Spinal Twist
9. Pentacle

Third Sample Routine

This routine is a mix of hip and spine movements. Any or all of the postures can
be repeated as many times as needed. Just be sure to rest enough and to avoid
strain.

1. Square Pose or Shoelace on the Wall

2. Half Butterfly
3. Caterpillar
4. Dragon
5. Infant
6. Seal
7. Child’s Pose
8. Spinal Twist
9. Pentacle
CHAPTER 5
 An Outline of Yin Yoga Postures

Pentacle
We will start our examination of the yin poses with Pentacle. The reason for this
is it is often difficult to feel chi and blood moving in our bodies while we are
practicing the poses. The effort required to do them often obscures the subtle
sensations. But if we relax in the Pentacle after practicing a difficult posture,
then it is quite easy to feel the blood and chi rush into or out of certain areas of
our body. Even the discomfort that we feel in the joints we have been stretching
is a form of chi and we can learn to observe it objectively. This practice is a
great aid to learning to guide the chi when meditating.
Pentacle is done by lying on one’s back and spreading the arms and legs out
in any comfortable and completely unguarded position. Close your eyes and let
the physical body sink into the floor. The ultimate mental yin attitude of mind is
to wait without anxiety. Try to feel the various sensations of chi, blood and
fluids moving into or out of the parts of the body that were stressed during the
previous postures.
The body position as described above is only a suggestion. By spreading the
arms and legs, more of the body makes contact with the floor, which is helpful in
learning to feel the body, but any relaxing posture will suffice.
Practice Pentacle for one to five minutes or more whenever desired.
Half Butterfly
Half Butterfly stretches the back of the straight leg and the spine on the opposite
side. It helps to correct imbalances in the flow of chi on each side of the spine. It
also helps to decompress the spine, which is valuable in a culture where 80
percent of the population ultimately experience low back problems.
Half Butterfly is done by sitting with one leg stretched forward and the other
leg folded with the foot near the opposite groin (A). Drop your chin to your
chest, lean forward and try to grasp hold of your ankle or foot (B). Try not to
lose your grip as it gives more leverage to the stretch. The knee of the extended
leg may be bent a bit in the beginning, but this is fine as long as you feel the
stretch along the back of the leg.
Hold this pose three to five minutes.
Butterfly
Butterfly is a stretch for the lower spine and groin.
Sit with the soles of the feet touching together (A) and lean forward (B). If
you start with the feet closer to the groin, the groin muscles are stretched more.
If you start with the feet further from the groin, the lower spine is stretched
more.
I sometimes suggest this pose to people with very tight hamstrings as it is a
good way to stretch the lower spine and doesn’t require hamstring flexibility.
Hold Butterfly three to five minutes.
Half Frog
Half Frog stretches the hamstrings and the groin. Because the pelvis is pushed
forward by the Half Frog position, the stretch on the hamstrings and groin is
both easier to achieve and more effective than in Half Butterfly. The beginner
will feel the hamstrings more than the groin, but as the student loosens up the
groin is also stretched.
Sit with one leg straight and the other leg folded with the foot near your
buttocks. The foot of the bent leg may be pointed or flexed (A). Open the legs to
a comfortable width and lean forward. If your torso stays over your straight leg,
the hamstrings are stretched more (B). If you swing your torso toward the middle
of your legs, the groin of the extended leg and the hip of the bent leg are
stretched more (C). Be careful not to strain the bent knee.
Hold Half Frog two to three minutes each side.
Dragonfly
Dragonfly stretches the back of the thighs, lower spine and particularly the groin.
This pose can be very frustrating for a beginner as progress seems slow to non-
existent. The only advice I can offer is persistence. Stay with it and as you
progress in the other forward bends this pose will eventually respond to your
efforts as well.
Dragonfly is done by sitting with the legs about 90 degrees or more apart (A)
and then leaning forward. Try to touch your hands on the floor in front of you.
As your flexibility increases try to rest first your elbows and eventually your
head on the floor (B).
Hold Dragonfly three to five minutes.
Sleeping Swan
Sleeping Swan externally rotates the femur of the front leg and stretches all the
muscles and connective tissue on the lateral side of the buttock and thigh. It also
gently stretches the hip flexors of the rear leg.
Get on your hands and knees and then move your right knee back a foot or
so. Move your left foot and place it in front of the right knee (A). Keeping your
left foot where it is slide, the right knee backwards as far as possible so your
pelvis lowers toward the floor. Lean forward and take some of your weight on
your elbows. Your pelvis should be suspended just above the floor with tension
in both legs but primarily in the left hip and thigh (B). As you get more flexible
you can move the front foot more forward and try to lay on it with your chest.
Hold Sleeping Swan three to five minutes and then change sides.
Swan
Swan adds a back bend movement to the Sleeping variation. It also stretches the
hip flexors of the back leg more effectively. Some students find that it also
stretches the front hip better than the Sleeping Swan and so prefer it.
Swan is done by first assuming the Sleeping Swan position and then using
your arms to push the torso up and even backward. If you drop your head back,
the bend on the spine is increased. When bending backwards, you should
experiment with keeping your pelvis down and with letting it twist up as you
bend back. These variations will reach into different parts of the spine.
Hold Swan a minute or two each side.

Square
Square has much the same effect on the hips and thighs as Sleeping Swan but
also stretches the lower spine.
Sit with your legs folded in front of you. Pick up the left leg and try to lay
the outer bone of the ankle on top of the right thigh, near the knee (A).
Depending on your flexibility, your left knee may be high in the air. You should
feel a stretch along the hip and thigh similar to Sleeping Swan. Now try to lean
forward. As you do so your chest will push against the left leg and increase the
stretch (B). If your hips are loose enough and you can go down further, then you
will also begin to feel the stretch along your lower spine.
Hold Square three to five minutes then change sides.
Shoelace
A variation of Square is Shoelace. Cross your knees so that they very nearly
overlie each other (A) and then lean forward (B). Due to indidvidual differences
in anatomy you may prefer Shoelace or Square. Let experience be your guide.
Caterpillar
Caterpillar is one of the most basic and important postures. It stretches the legs
and the entire spinal column and balances the chi flow. It is a great aid in
relaxing the mind and drawing the senses inward, therefore it is a good
preparation for meditation.
Caterpillar is done by sitting with both legs stretched out in front of you, feet
about hip width apart or narrower if you prefer. Drop your chin to your chest so
the muscles and ligaments at the base of the skull are stretched. Now lean
forward and try to grasp your ankles or feet. Try to keep your legs straight but
don’t work too hard. The thighs should be relaxed and a slight bend of the knees
is fine as long as you still feel the stretch. Relax the muscles of the legs and
spine and feel the stretch move up through the legs and hips and all the way up
to the skull.
Try to hold this pose three to five minutes or more.

Leg Raises
Leg raises are a muscular (yang) exercise (see page 11). Increasing the flexibility
of the lower spine brings with it a greater need for abdominal, lower back
(quadratus lumborus) and hip flexor strength. Leg Raises effectively strengthen
these areas. Some students, especially after forward bends, also experience
wonderful adjustments of their sacrum when performing this exercise.
Lying on your back place your hands under your buttocks, bend your knees
and draw them up toward your chest (A). Now try to straighten your legs and
lock your knees (B). Lift your chin to your chest and slowly lower your feet
toward the floor (C). Stop when your feet are just a few inches off the floor and
take a few breaths. This is one repetition.
You should repeat this five times or more.
To vary the training, pause for several breaths with the legs at various
heights above the floor. If you tilt your head back, the stress on the lower
spine/hip flexor muscles is increased. You can also vary the exercise by bringing
the legs up straight rather than bent.
Snail
Snail stretches the entire spinal column and induces a withdrawal of energy from
external senses and turns the mind inward. Most people, even those for whom
this is a difficult pose, find the after effects pleasant.
Snail is done by first lying on one’s back with hands under the buttocks and
then rolling the legs up over your head (A). Beginners should endeavor to keep
the legs straight and may want to use their hands on their hips for balance (B).
The feet may not touch the floor but the muscles of the legs and spine will be
strengthened and stretched effectively.
After some months the feet should touch the floor at which time you may
want to clasp hold of your calves or ankles. Note that at this phase of the Snail
you may not want to roll up on your neck but rather keep the hips low and the
weight more between your shoulder blades. This version gives a nice stretch to
the lower and middle spine as well as the legs (C).
A final variation is to roll up onto the neck and shoulders as much as
possible (D), even bending the knees down toward the floor (E). This version is
the most strenuous for the neck and upper spine.
Use plenty of padding under your spine and shoulders so the tips of the
spinous processes are not bruised. Don’t do this pose if you have eaten in the
past two or three hours. If it is a struggle for you to roll yourself up into this
posture then avoid it for now and continue with Half-forward bend and Forward
bend until your spine is more flexible. Women in their period should avoid this
pose.
Try to hold Snail one to three minutes or more and then slowly roll down.
Tripod
Tripod is a muscular (yang) exercise, it strengthens the upper body (see pg. 11)
and is a wonderful stretch for all the muscles of the torso. It is a nice counter to
forward bends and prepares the body for backbends.
Sit up and place your left hand a few feet behind you on the floor. Keep your
left leg straight but bend the right knee and place the right foot near your
buttocks (A). Using all the muscles of your body, particularly those in your arm
and upper back, push your pelvis up as high as possible. Turn to look at the floor
while reaching up and over your head with your right hand (B). Stretch your
waist and ribs like you're taking a deep yawn.
Hold Tripod one or two breaths and then change sides. Since Tripod is a
muscular yang pose I suggest repeating it three times or more.
Crocodile
Crocodile is a yang, upper body strength posture (see pg. 11). It is the old
fashioned push-up. Don't let bad gym-class memories spoil your appreciation of
this pose, it is a wonderful way to develope overall body strength and
confidence. Although Crocodile is felt most keenly in the arms and shoulders, it
develops the strength of the stomach and spine as well.
Starting on your hands and knees, straighten your legs and keep your body
perfectly straight (A). Inhale and then exhale and slowly lower your torso toward
the floor, keeping your elbows near your ribs (B). Hold this position for a few
seconds, inhale and then exhale and push back up to the starting position. As a
beginner you may want to do this posture with your knees on the floor until you
are stronger.
Repeat three times or more.
Infant
This pose is a yang stimulation for all the muscles along the spinal column. It
also stimulates blood circulation in the abdominal organs.
Lie on your stomach with your arms at your side. Now inhale and raise your
head and chest up as high as is comfortable. You may or may not want to raise
your legs and you may or may not want to keep them together. Follow your
instincts as to whatever variations strengthen the spine more.
Hold Infant three to five breaths. Repeat if you like.
Seal
This pose is a strong arch for the lower spine. This is the area of the body where
most people are very stiff at best and in pain at worst. Seal works to reestablish a
lumbar curve in the spine. This curve is abused and eventually lost by sitting in
chairs for hours everyday for years and years. Since most of us will continue to
be chair — bound by our jobs, cars, restaurants and social decorum, the need to
constantly combat the abuse of the lower spine is ever-present. If you are one of
the many who have a “bad back,” this posture will be a struggle for quite a while
but don’t despair, if you gently persist your spine will bend again.
Lie on you stomach as in Infant, with your hands on the floor in front of and
to the side of your shoulders. Everyone’s body proportions and flexibilities differ
so you will want to experiment with exactly where you place your hands.
Straighten your arms and raise the torso off of the floor. Turn your hands so the
fingers are turned out to the sides, this makes it easier for most people to
straighten the arms. The spine and belly are suspended above the floor.
Depending on one’s proportions and flexibilities, one’s pelvis may or may not be
lifted above the floor. Some Yogis like to tense the muscles along the spine and
others prefer to just “hang” and slowly let the spine form itself into an arch.
 Variations of the Seal can effectively isolate different parts of the spine. If
you keep your legs apart, the stress in the lower spine will be more pronounced.
If you keep your legs together, the stretch is more evenly distributed along the
spine. Keeping the buttocks and thighs flexed or relaxed also changes the stress
but not in a uniform way for everybody. You will have to experiment for
yourself. If you tilt your head back there is more curve placed into the neck and
lower spine.
Hold the Seal for a minute and then slowly lower yourself down. Repeat as
many times as you feel the need.

Child’s Pose
This posture gently stretches the spine so it is a natural counter to backbends. It
also inclines the head so the heart can rest instead of trying to force blood
upward to the brain. If you are feeling cold or vulnerable after practicing
postures, then Child’s Pose helps.
Child’s Pose is done by kneeling with buttocks on heels and folding forward
to rest your head on the floor with your arms resting comfortably beside you or
in front of you. Close your eyes and empty your mind.
 Rest in Child’s Pose one minute or more.

Dragon
Dragon stretches the groin, ankles, and hip flexors. It also makes backbends
easier to do because the pelvis becomes freer in its movements.
Dragon is done by placing one foot forward on the floor in front of you and
resting the opposite knee on the floor behind you. Use your hands for balance
and slowly lower the thigh of your rear leg to the floor so the top/front of the
thigh takes the strain (A). Depending on your flexibility, you might also feel a
stretch in the groin of the front leg.
If your stance is not too wide, you can push down on the front knee and
exaggerate the stretch on the ankle and achilles tendon (B). If your stance is
wide, you will feel the hip flexors on the back leg more (C). Front splits is a
variation of Dragon (D).
Try to hold Dragon two or three minutes then change sides.
Saddle
This pose stretches the feet, knees, thighs, and arches the lumbar and sacral
vertebrae.
Saddle is done by sitting on your feet with knees spread apart. For many this
is enough stretch for the ankles, knees, and thighs (A). As you become more
limber, try to lower yourself backwards and support your weight on your arms.
If this becomes easy, go to your elbows. If this becomes easy, arch back and rest
the weight on your head (B). If even this becomes easy, you may rest your upper
spine on the floor (C). Let the lower spine arch and take the pressure of the bend.
Coming out of Saddle is perhaps more difficult than getting into it. I have
consulted many different Yoga books over the years and all advise to just “come
up out of the pose.” My own experience has been that for many it is less stressful
to roll or lean to one side and unfold the legs one at a time. Let experience be
your guide.
Try to stay in Saddle one minute and gradually build to three or more.
CAUTION: When people cringe at the thought of overstressing a joint, this is
one of the postures they are thinking of — and for good reason. Foolish
aggressiveness or impatience can prove disastrous here. Strong medicine can be
strongly abused. It may take years for you to comfortably do the more advanced
versions of this pose. Be cautious but don’t be paralyzed with fear. Our chair–
bound society with its dangling legs has injured many of us, but basic ranges of
motion can be recovered by a sane and patient yoga practice.
Camel
Camel is a variation of, or preparation for, Saddle. If your knees or ankles are
too tight to do Saddle, Camel pose will help loosen the thighs and arch the spine.
Even if you can practice Saddle effectively, you may like to do Camel as well
since the arch in the middle and upper spine is more complete.
Kneeling with knees apart, try to reach back with your hands and support
yourself on your feet or calves. Try to keep the pelvis pushed forward and drop
your head back.
Try to hold Camel a minute or so.
Half-Saddle
Another variation of Saddle is Half-Saddle. This pose is much like the Saddle
but done with only one leg at a time. The arch on the sacro-lumbar spine is less
than in the full Saddle but the stretch on the thigh is more.
Half-Saddle is done with the foot resting alongside rather than under the
buttock. The free leg can be positioned as one wishes (A or B).
Hold Half-Saddle one to three minutes each side.
Folded Pose
This pose is a gentle stretch for the spine and a mild exercise for the hip joints. It
is a nice way to help unwind any tension in the spine from doing backward
bends such as Saddle.
 Lying on your back draw your right knee to your chest clasping both hands
on the knee (A). For a gentle stretch of the upper spine, you may bring your
forehead toward your knee as well.
Hold this posture about three breaths, then change sides. After doing each
side do both legs together (B).

Spinal Twist
This pose relaxes tension in the muscles and meridians. It is an excellent pose to
end your practice with since it helps relieve any kinks or strains that sometimes
occur from Yoga practice.
To do the Spinal Twist, first lie on your back and bring both knees up toward
the chest, feet off the floor. Cross the left leg over the right (A), and then twist
both legs to the right (B). You may want to lay your right hand over the knees to
hold them closer to the floor and you can also turn your head and reach with
your left arm to bring the left shoulder closer to the floor and make the twist
more complete. How high up you draw your knees varies the twist so you should
experiment with different positions.
Hold the pose a minute or so and then change.
Shoelace on the Wall
This version of Shoelace is useful to anyone with tender spines or knees, but
even young and healthy yogis like this stretch because it can be relaxing. It is an
effective variation of Sleeping Swan, Shoelace, or Square pose.
The target areas of the pose are the muscles and connective tissue on the
lateral areas of the buttocks and thighs.
Lie down on your back with your buttocks close to a wall and your legs
extended up the wall (A). The closer your pelvis and buttocks are to the wall, the
more intense the stretch will be, so adjust your distance accordingly.
Bend your knees to move your feet down and then, bracing yourself with
your arms, use your legs to lift your pelvis up off the floor (B).
Place your left ankle just above your right knee, as shown (C). Your right
foot is pressed against the wall for the duration of the pose.
Slowly lower your hips (D). This will cause the legs to fold in toward the
torso and create a stretch in the buttock or thigh.
Hold Shoelace on the Wall for three to five minutes and then change sides.
Frog on the Wall
This pose is a substitute for either Dragonfly or Half Frog. The target area is the
groin muscles.
Lie down on your back with your buttocks close to a wall and your legs
extended up the wall (A).
Bend your knees and slide both feet down the wall (B). Then, with a hand on
each shin, open your knees and walk your feet out to the sides so that the feet are
about the same width as the knees (C). The wider your knees, the stronger the
stretch, so adjust your width accordingly. The closer your pelvis and buttocks are
to the wall, the more intense the stretch will be, so adjust your distance
accordingly.
You might choose to gently rest or press your hands on your knees, but do
not force the stretch.
Hold Frog on the Wall for three to five minutes.

Dragonfly on the Wall

This pose is a substitute for Dragonfly. Its target areas are the groin and
hamstrings.
Lie down on your back with your buttocks close to a wall and your legs
extended up the wall.
Slowly spread your legs apart and slide your feet down the wall. The wider
your legs, the deeper the stretch, so adjust yourself accordingly. The closer your
pelvis and buttocks are to the wall, the more intense the stretch will be, so adjust
your distance accordingly.
Your legs do not have to be completely straight in the beginning, but as your
flexibility increases they will get straighter. Do not rush. It is the stretch that is
important, not the aesthetics.
Hold Dragonfly on the Wall for three to five minutes.
CHAPTER 6
 Sitting

Yin Yoga Prepares Us for Sitting

The practice of yin yoga culminates in the ability to comfortably sit in an upright
posture for an extended period of time. Until we can do this, our ability to go
deep in meditation will be hindered. When most people try to sit they soon
become distracted by discomfort in their hips, knees or lower spine.
Acupuncture theory says this discomfort is due to the stagnation of chi and
blood. The connective tissue in these areas is so tight that the pressure of the
posture soon chokes off the flow of chi. A deep yin practice makes these joints
more flexible and you will be able to sit much longer before chi stagnation
becomes a distraction.

Value of Sitting
The ancient texts on yoga say that proper sitting can heal many diseases. In my
own experience this seems possible. My students and I, when sitting for a half-
hour or more, have experienced subtle adjustments occurring along the spine.
These adjustments or “cracks” along the spine are usually preceded by a slow
build-up of pressure at one or two points accompanied by muscle tension over a
broader area. When the tension reaches a certain point, a slight twist or
adjustment of the body causes the vertebrae and ribs to move with a “cracking”
sound and this is accompanied with a wonderful sense of relief or fullness. This
whole process might recur once or twice if the Yogi sits long enough. I intuit
that these spinal adjustments free the flow of chi to all the body and affect our
long — term health.
All of us come to a practice of sitting with some history of injury or neglect
of our spines, and learning to sit is going to bring uncomfortable sensations due
to spinal misalignments and blocked chi flow. The practice of yin yoga helps
minimize these symptoms, but even the most flexible and healthy of us will
suffer through some physical discomfort as the body slowly readjusts itself.
These symptoms are an inevitable part of spiritual discipline and sometimes
recur for even veteran meditators. I mention this to encourage those who labor
under the illusion that they are the only ones who find something so “simple” as
sitting a difficult thing to do. It is not for nothing that over two thousand years
ago Patanjali, the great systematizer of Yoga philosophy, listed learning to sit as
one of the essential skills a Yogi must develop.

Tilt of the Pelvis

All sitting postures aim at one thing — a comfortable, upright posture. Straining
or slouching in a pose creates uncomfortable pressure points and this interferes
with the flow of chi up and down the spine. The most fundamental factor in
achieving a comfortable sitting posture is the tilt of the pelvis. The upper body
takes care of itself if the pelvis is properly adjusted.
When a person tires while sitting, the top of the pelvis is unconsciously tilted
backward. As a result the whole body slouches, the flow of chi is reduced, and in
a matter of minutes the would-be meditator gives up. When this person
“straightens up,” they are tilting the top of the pelvis forward. It is this vertical or
slightly forward tilt of the pelvis that establishes a comfortable meditation
posture.
Siddhasana
Siddhasana is the most popular of the meditation postures. In Sanskrit it means
“the perfected pose.” One foot is pulled in with the heel as close as comfortable
to the genitals. The other foot is pulled in front of the first. You might want to
occasionally alter the foot positions.
The hands should be placed so that the arms and shoulders can rest
comfortably. You might rest hands folded together on your lap or on the knees
with palms up or palms down. I sometimes assume an asymmetrical position
with one hand on my lap and the other palm down on my knee (A).
The key to siddhasana is that the hip joints should be elevated at least as high
as the knees, if not higher. If the hips are lower than the knees, then the top of
the pelvis will be tilted backwards and this will quickly fatigue the muscles of
the lower spine, causing discomfort. Sitting on the edge of a pillow or rolled
blanket makes all the difference in being able to sit comfortably as this raises the
hips above the knees (B).

Seiza
Seiza is commonly called “sitting Japanese style.” It is much like the beginning
phases of Saddle except the knees are kept close. The buttocks rest on the heels
and the hands rest folded on your lap (A). Very flexible people sometimes sit
between their feet rather than on them (B). Either variation is made easier by
sitting on a small cushion or folded blanket. This relieves the pressure on the
back of the knees and calves. Many bookstores now sell “seiza benches” or
“meditation benches” that work much like a cushion (C).
Sitting in a Chair
The most accessible posture for Westerners is sitting on the edge of a chair with
the spine straight and not touching the back of the chair. This is the posture
Paramahansa Yogananda taught to his Western students.
CHAPTER 7
 Chakra Theory

Chakras within Sushumna

The three pillars of yoga theory are chi, meridians, and chakras. We have
explored chi and meridians. We will now elaborate the theory of the chakras.
Chakras are spiritual centers in the brain and spinal cord where the physical,
astral, and causal bodies are knit together and influence one another. There are
several chakras: some are considered major, some minor. Some traditions focus
on five chakras, others focus on nine. In this text we will focus on the seven
major chakras.
The chakras are located within a special meridian that lies inside the spine.
This meridian is called sushumna. The chakras are strung along sushumna like
beads on a string. Sushumna is said to start from the coccyx and reach all the
way up to an opening in the top of the skull. The opening in the top of the skull
is called the fontanel. It is quite soft in infants and remains that way until the
bones of the skull grow together some months after birth. This opening is called
Brahman’s Gate. Brahman is the name for the Absolute, the source of all
creation. 100

Chakra Location
When trying to describe where a chakra “is,” one finds oneself in a dilemma.
Common language suggests chakras are physically located in the spine, but the
reader should bear in mind that this is both true and false. A “broken heart” is a
real experience that indeed seems centered in the heart, but that is not where the
feelings actually reside. The chakras have a physical correspondence, but they
are more than physical. Bear this in mind when reading about “where” a chakra
“is.” Don’t be limited by only physical conceptions.
Dr. Motoyama writes that chakras might be described as having a root and
flower. The roots of a chakra are in sushumna within the spine, but the flower of
a chakra opens out from the spine and into the body in a significantly larger but
less defined region. Some people are more sensitive to the sensations in the
flower region of a chakra, while others are more immediately drawn into
sushumna. It is best to focus where you are most sensitive, but don’t forget that
our experience of a chakra will deepen and change as we progress. Meditating
on the root or flower of a chakra is only a starting point.

CHAKRA ROOT FLOWER

Sahasrara Top of Brain Above the Head
Ajna Center of Brain Third Eye
Vishuddha C-7 Vertebra Throat
Anahata T-7 Vertebra Heart
Manipura L-2 Vertebra Upper Abdomen
Svadhisthana Sacrum Lower Abdomen
Muladhara Coccyx Floor of Pelvis

Chakras and the Three Bodies

Our three dimensions of existence constantly interplay with one another. Our
causal body of thoughts is of a different dimension than our physical body, but a
stirring patriotic speech or outrageous social injustice can impact our physical
body very strongly. The same is true of the emotions of our astral body. Our
heart rate, blood pressure, adrenalin, indeed all of the systems of the physical
body, are altered by our thoughts and emotions. It is also true that altering our
physical state affects the astral and causal dimensions.
The causal body gave birth to the astral body which gave birth to the
physical body. But we identify so strongly with the physical body that we have
become unbalanced in our life’s pursuits. All of the vast wisdom of the causal
worlds remain unknown to us and the deeper, less selfish emotions of the astral
world are not consciously developed. The yogin seeks to expand his or her
consciousness into these higher realms by learning to stop the movements of chi
as it manifests in each dimension. In the physical dimension, this means sitting
still and slowing the breath. In the astral dimension, it means controlling our
responses to the emotions we experience. In the causal dimension, it means
calmly observing our thoughts without reaction or attachment.

Shakti and Shiva

Fundamental to the theory of the chakras are the concepts of Shakti and Shiva.
Shakti is the energy that forms all things and Shiva is the consciousness that
guides and coordinates them.
All things in the universe, from atoms and stars to animals and angels, are
complex webs of energy coordinated by a guiding consciousness. But the
division of things into energy and consciousness is not absolute, only apparent.
Shakti must be conscious in some way or it could not respond to the coaxings of
Shiva. And Shiva must possess some form of energy or it could not influence
Shakti’s work. Shakti and Shiva are the ultimate Yin-Yang, the ultimate Female-
Male, they do not exist without each other, they are two aspects a single,
indescribable Absolute Reality.

Shakti and Shiva in the Physical Dimension

Shakti provided the energy needed to multiply a single fertilized human egg cell
into the tens of trillions of cells that comprise our physical body but without
Shiva consciousness guiding this process then these tens of trillions of cells
would have only been a shapeless, wriggling ball of flesh. It is the power of
Shakti that multiplied and grew our cells. It is the consciousness of Shiva that
coordinated this growth to form our wonderfully complex and elegant bodies.
As our bodies grew Shakti became less active and She now sleeps in the
lowest chakra at the base of the spine. Most of Her power is dormant now, but
some of that power manifests itself as the chi circulating through our meridians.
After our bodies were formed according to our various karmas, the vast
consciousness of Shiva withdrew but left us with an awareness of our physical
being and only a dim awareness of our deeper dimensions.

Chakra Purification in the Physical Dimension

The chakras are said to hold the seeds of all our past desires and habits. The
function of the chakras is to manifest those desires to our consciousness so that
plans can be made and actions can be taken to satisfy them. Yogic theory is that
if we had no unfulfilled desires and could uproot our previous habits of behavior,
then we could easily slip free of these three bodies. Becoming aware of the
karmic seeds stored in the chakras and dissolving them is called chakra
purification. We become aware of these seeds by meditating on the chakras. At
first our meditation is focused on the physical location of the chakras but as
meditation deepens the emotional and causal content of the chakras is revealed
to our consciousness.
In the physical dimension, purification is achieved by sitting still and slowly
restricting the breath. Chi is consumed by ceaseless, unconscious movement and
irregular breathing. Sitting without movement and reducing the breath rate
liberates a large amount of physical chi that can then be transmuted by the
chakras into energies of the astral and causal bodies. This enables a yogin to
consciously explore and develop these dimensions.

Chakra Purification in the Astral Dimension

As her meditations become more profound a yogini will start to experience
thoughts, memories, and emotions that are active in the astral dimensions of each
chakra. The general term for whatever occupies our conscious field is vritti.
Vritti literally means “whirlpool,” but in context it means thoughts, memories,
and emotions. The yogini meditating on a chakra gradually becomes aware of
memories and emotions she did not suspect were there.
At first the vrittis she experiences will be related to her everyday concerns
and relationships, but with further practice they become the stronger and more
emotionally charged events that have shaped her personality. Re-experiencing
these vrittis can be shocking and humbling. They range from early childhood
events to being rejected by a lover or being fired from a job. They include naked
lusts and shameful moments of lying or cowardice or ingratitude, or being hurt,
or being unfairly treated. Although she is rarely conscious of them, these
suppressed vrittis will continue to influence her behaviors until they are
consciously confronted and dissolved.

Nonattachment
When vrittis arise the yogini should examine them without attachment. She
should let them pass through her, not hold on to them or amplify them. But she
should not deny them, either. Each time she objectively examines them they will
lose some of their emotional energy. When she no longer has a strong reaction to
them, they become a new source of strength and wisdom. She will no longer be
unconsciously compelled to repeat those behaviors or be plagued by an
unreconciled past. She will become truly compassionate and understanding of
others, even those who negatively affect her.
Of course not all vrittis are distressing. Some memories and impulses can be
a source of strength and comfort, and after a yogini has experienced them she
should dismiss them and return to the focus of her meditation.
It is possible the vrittis a yogini experiences are not arising from the chakra
she is focused upon. They might be emanating from a chakra that just happens to
be more active at the moment. Whichever vritti arises, a yogini should
objectively examine it and then dismiss it or follow it to its source.

Chakra Purification in the Causal Dimension

As our spiritual life deepens, our vrittis will reflect our causal body of beliefs
and ideas, beliefs so near to our sense of self that we have never thought to
question them. We are more attached to our ideas than our physical bodies.
People are willing to die or are willing to kill for their beliefs. In one sense it is
noble to die for ideals; in another sense, attachment to our causal ideas can
provoke us to commit murder.
Our causal body of beliefs and ideas should not be confused with knowledge
of various facts. Even the most ignorant of men have beliefs and opinions that
guide their lives, and they hold onto their opinions in spite of facts that
contradict them. A yogini should be able to examine any vritti without
attachment. This will not compel her to abandon her beliefs, but it will give her
the ability to modify, reject, or retain them.

Insights, Attitudes, and Identification

The causal world is the world of wisdom and insight as well as of infatuation
and folly. Insights of a causal nature compel us to re-examine what we once
thought was true. An insight might be the realization that someone has been
deceiving us, and in that flash of insight a hundred previously unnoticed hints
and clues assemble into an obvious picture.
Insights into our personal life are important but essentially self-centered.
Artistic and spiritual insights are of a higher causal nature and they are a gift to
the world. They are also indicative of spiritual progress. Paradoxically, the loss
of concern for a limited self is accompanied by even greater satisfaction.
Einstein said that his insight into relativity was one of the most profoundly
satisfying events of his life.
The description of causal vrittis as “beliefs and ideas” does not capture all
their nuances. Attitudes like pessimism and optimism are causal in nature, and
even more profound are our identifications such as the belief that we are a man
or a woman or that we are this body. Dr. Motoyama says that when the vrittis
that pull a yogini’s awareness are of a causal nature, she has progressed very far
indeed.

Vrittis and Vasanas

Long suppressed vrittis are called vasanas. Vasanas can lie dormant for years or
lifetimes, but when they become active they are more powerful then the
presently active vrittis. Dr. Motoyama likens vasanas to inflatable balls being
held under water, each ball stacked on top of the other. The further down a ball
is held under water, the more violently it will breach the surface.
The top ball of our submerged stack of desires represents our everyday vrittis
of work and relationships. Once we dissolve them the next ball of deeper vrittis
rises to the surface. Vrittis are not a ceaseless stream, and as we dissolve them
we will experience periods of refreshing calm. But when the next submerged
vasana rises to the surface it will affect us more strongly than the superficial
vrittis of our habitual preoccupations.
An everyday example of the power of vasanas is the midlife crisis. Every
significant choice we make compels us to put aside the things not chosen. Our
friendships, our schooling, our mating, our chosen profession: all of these
choices require us to put aside other options. But at midlife, many of the
everyday vrittis that preoccupied us for so long start to lose their power. This is
when the suppressed vasanas break onto the surface. Did we choose the right
profession? Did we marry the right person? Would we have been more fulfilled
if we had pursued these other desires? These emotionally charged vrittis start to
haunt us.

Dangers of Chakra Meditation

Vasanas are not rational, but they are powerful. They have seduced smart,
successful people into having affairs, leaving their jobs, abandoning their
families, and abandoning their spiritual practices. A few years later these people
sadly realize that the pain they caused themselves and others was unnecessary
and that there were better ways to make these transitions. But vasanas break to
the surface with an urgency similar to the impulses of adolescence. It is hard not
to be swept away by something that promises to fulfill forgotten longings.
Chakra meditation accelerates the maturation process and takes us through
several layers of “midlife crisis.” This is the danger of chakra meditation:
vasanas make us believe that they represent our real selves, our true desires, and
that trying to fulfill them will make us happy at last. But if we examine these
vasanas calmly, we will eventually gain the causal insight that these desires are
not more uniquely satisfying than our previous desires. This causal insight will
slowly absorb the astral energy of the emotionally charged vasanas, and they
will dissolve. This absorbed energy now becomes a deeply satisfying and
enduring wisdom.
We must be willing to objectively examine all of our beliefs and feelings,
and not be attached to them. Every noble and uplifting thought and feeling will
easily withstand objective examination. Objective examination of the love I have
for my wife does not diminish or dissolve that love, but it will purify it of
lingering selfishness. Reflecting on the things we love is called Bhakti Yoga;
reflecting on the truths of spiritual teachings is called Jnana Yoga (pronounced
gyana yoga).

Summary of Yoga
With so much discussion of nonattachment and dissolving our vasanas, it might
seem that yoga is leading us to a dry and desolate place. But this is losing sight
of the forest for the trees. Each time we resolve habitual thoughts and emotions,
each time we dissolve our attachments, the harvest is greater strength, greater
contentment, greater fulfillment, greater wisdom. Nor is yoga a path intended
merely to make us content with less.
Now might be a good time to revisit the purpose of yoga as outlined at the
beginning of our text.
From ancient times yogis have postulated that there are three levels of human
embodiment: a causal body of thought and belief, an astral body of emotion and
desire, and a physical body of material substance. Our three bodies are knit
together and influence one another through special centers in the spine and brain
called chakras. Spiritual adepts assert that our consciousness is not limited to
these embodiments and that it can expand beyond them and experience a union
with all things in the universe, a union that is fulfilling beyond anything our
presently limited existence can offer us. The systematic methods that disentangle
our consciousness from our bodies are collectively referred to as the science of
yoga. Chakra meditation makes us aware of our emotional attachments and
mental misconceptions. If we can patiently dissolve these knots, then our energy
and consciousness can slip free of all three bodies and expand into realms of
unimagined wisdom and bliss.
CHAPTER 8
 Bandha Practices to Awaken Shakti

Shakti and Chi

Chi is constantly circulating through our meridians but the vast potential of
Shakti lies dormant in the first chakra at the base of our spine. The relationship
between chi and Shakti can be likened to the liquid and solid wax of a burning
candle. All the chi presently circulating through the body is like the liquid wax
rising up the wick and being burned. The solid wax of the candle is the sleeping
Shakti energy being held in reserve.
In traditional language Shakti is said to be sleeping. But sometimes Shakti
awakens and infuses us with the energy needed for new or powerful events. A
sexual orgasm, the growth of a fetus, and the incredible transformations of
puberty are all manifestations of something more than chi, they are
manifestations of a partial awakening of Shakti.
The sacred power of Shakti is vital to the tantric yogi. Practicing asana and
breathing exercises can harmonize the flow of chi in the meridians, but to open
the chakras requires something more than chi—it requires energy of greater
strength and subtlety. Shakti must awaken and add her energy to our efforts.
Shakti is awakened by intensely focusing our chi into a chakra, bandha practices
help to achieve this.

Outline of Bandha Practice

There are several specific muscular contractions that stimulate chi flow around a
chakra. These contractions are called Bandhas. Bandha means to restrict or bind.
Bandha practices combine gentle muscular contractions with deep breathing
and breath retention. They are usually practiced before meditation, but if a
yogini finds her attention wandering during meditation, she might perform
bandha practice to refresh and refocus her attention.
Bandha practices gather extra chi into the body and focus it into the area
around a chakra and also help to awaken Shakti.
Chakra meditation is subtly fatiguing because breathing is reduced to a low
level for a long time. Bandha practices relieve this by bringing extra chi into
sushumna, and this allows the yogini to stay comfortably focused for longer
periods.
Moving chi continuously in the same pattern will slowly magnetize
sushumna. If bandha practices are sustained for a long time, the magnetized
sushumna will continue to induce a strong flow of chi even after the bandha
practice has ended.
Bandha practices begin by exhaling gently while contracting the muscles that
focus chi into the area around a chakra. The inhalation is initiated by releasing
the bandha.
Bandha practices are yang, but it is important not to strain. The muscular
contractions should be gentle.
Bandha practices are like playing a musical instrument—it is about rhythm
and control, not speed and power.
Common rhythms for the number of seconds per exhalationinhalation-
retention are: 4—4—8, 4—4—12, 4—4—16, 8—8—8, or 8—8—16. These
numbers are for comparison only. It is not necessary to actually count when
breathing.
These suggested rhythms are only approximate, not strict. The essential thing
is to find a comfortable rhythm of exhalation—inhalation —retention that is easy
to maintain for several minutes.
Do not close the throat (technically the glottis) during retention. Keeping the
throat open requires that the yogi maintain an effort as if still inhaling during the
retention phase. This creates a continuous flow of energy into the chakra even
though no air is being drawn into the lungs.

Muladhara Bandha
In yogic texts this bandha is called mulabandha. The flower of muladhara is the
floor of the pelvis, the area that surrounds and supports the anus and genitals.
While exhaling, contract the floor of the pelvis and pause for a moment while
focused on muladhara. Now release the bandha and guide the inhalation into that
area. Hold your breath with your throat open for as long as comfortable. Slowly
exhale while contracting the floor of the pelvis. Pause for a moment while
focused on muladhara, and then start the next round. Continue in this way for 7,
or 14, or 21 repetitions.
During exhalation, contract muladhara bandha and imagine the energies of
Shiva and Shakti uniting inside muladhara chakra. During inhalation, imagine
Shiva energy descending down sushumna from the top of the head and uniting
with Shakti energy inside muladhara at the base of the spine. During retention,
imagine the energies of Shiva and Shakti are uniting.
The floor of the pelvis consists of several muscles. Exactly which muscles
best stimulate muladhara chakra varies from person to person. A man might
contract the muscles of the anus, the perineum, or both. A woman might contract
the anus, vaginal muscles, or both. Practice whatever contractions most
effectively create tension in the pelvic floor and stimulate awareness of
muladhara.
The dominant vasana of muladhara is the desire to exist in this physical
world. It is the power that underlies all the other vasanas, which is why this
chakra must be awakened. It manifests as identifying with outward things such
as our body, possessions, and reputation. To help dissolve and transform these
vasanas a yogini should habitually reflect upon her inevitable death. As
muladhara opens, the awakened Shakti will give her the power to examine the
deeply buried vasanas in all her other chakras.

Svadhisthana Bandha
In yogic texts this bandha is called vajroli. The flower of svadhisthana is the
lower abdomen, the area between the navel and pubic bone. While exhaling,
contract the lower abdomen and pause for a moment while focused on
svadhisthana. Now release the bandha and guide the inhalation into that area.
Contract muladhara bandha and hold your breath with your throat open for as
long as comfortable. Release muladhara bandha and slowly exhale while
contracting the lower abdomen. Pause for a moment while focused on
svadhisthana and then start the next round. Continue in this way for 7, or 14, or
21 repetitions.
During exhalation imagine the energies of Shiva and Shakti uniting inside
svadhisthana chakra. During inhalation imagine Shiva energy descending
sushumna and entering svadhisthana. During retention contract muladhara
bandha and imagine Shakti rising up sushumna and uniting with the Shiva
energy being held in svadhisthana.
The vasanas of svadhisthana are related to unconscious impulses of lust,
anger, and fear. These are typically expressed as overreactions to everyday
irritations or as secret or irrational behavior. To help dissolve and transform
these vasanas, a yogi should review his daily behaviors and determine if they are
in line with his life’s goals. Svadhisthana is purified by keeping good company
and being honest with oneself. As svadhisthana opens, the yogi stops identifying
with his body. This helps him overcome his fears and increases his physical
strength.
In the taoist and Zen meditation traditions of China, Korea, and Japan, focus
on the hara is of supreme importance. The hara, also called the dan tian, is the
area that includes both muladhara and svadhisthana chakras. Dr. Motoyama
strongly recommends spending a majority of one’s meditation time focused on
svadhisthana. Shakti sleeps in muladhara, but when she becomes active she
moves into svadhisthana. If svadhisthana is not open, our chi cannot be
transmuted into astral or causal energy.

Manipura Bandha
In yogic texts this bandha is called uddiyana. The flower of manipura is the
upper abdomen, the area between the navel and the sternum. While exhaling,
slowly contract the upper abdomen and pause for a moment while focused on
manipura. Now release the bandha and guide the inhalation into that area.
Contract muladhara bandha and hold your breath with your throat open for as
long as comfortable. Release muladhara bandha and slowly exhale while
contracting the upper abdomen. Pause for a moment while focused on manipura,
and then start the next round. Continue in this way for 7, or 14, or 21 repetitions.
During exhalation, imagine the energies of Shiva and Shakti uniting inside
manipura chakra. During inhalation, imagine Shiva energy descending sushumna
and entering manipura. During retention, contract muladhara bandha and
imagine Shakti rising up sushumna and uniting with the Shiva energy being held
in manipura.
The vasanas of manipura are related to greed and worry. To help dissolve
and transform them, a yogini should put aside her judgments and listen to others
with compassion. As she transcends her own likes and dislikes, manipura chakra
will open and she will be able to clairvoyantly feel other peoples’ emotions and
intentions. Inwardly she will develop patience and endurance and the ability to
hold the body still for a long time.

Anahata Bandha
In yogic texts this bandha is called ujjayi. The flower of anahata is the chest
cavity. While exhaling, slightly close the glottis so that the exhaling air creates a
soft hissing sound deep in the throat. Now inhale with the glottis still partially
closed so that a similar hissing sound is made deep in the throat. Contract
muladhara bandha, and hold your breath with your throat open for as long as
comfortable. Slowly exhale with ujjayi. Pause for a moment while focused on
anahata, and then start the next round. Continue in this way for 7, 14, or 21
repetitions.
During exhalation, imagine the energies of Shiva and Shakti uniting inside
anahata chakra. During inhalation, imagine Shiva energy being drawn down
sushumna to anahata. During retention, contract muladhara bandha and imagine
the energies of Shakti ascending sushumna and uniting with the Shiva energy
you are holding in anahata.
Breathing with a partially closed glottis creates a soft hissing sound. It need
not be loud or even audible, but in the beginning it is easiest to learn by making
an audible hiss deep in the throat.
Remember to take a full inhalation and allow the chest and ribs to expand.
The vasanas of anahata are related to aggression and responsibility. To help
dissolve and transform them, the yogi should constantly practice gratitude and
contentment. Manipura is the chakra that receives other people’s chi, while
anahata is the chakra that controls and projects our own chi. As anahata chakra
opens, a yogi will develop a healing touch, usually manifest through the hands
but also through the voice. He will also be able to effectively move his own chi
into his spine and quiet his heart and his breathing. In anahata chakra a yogi
finds a restful retreat, a place that the ceaseless sensory noise of the outer world
cannot reach.

Vishuddha Bandha
 Vishuddha Bandha
In yogic texts this bandha is called jalandhara. The flower of vishuddha is the
throat. Exhale with the same ujjayi breath used for anahata bandha. Now inhale a
complete breath while using ujjayi. Close your glottis, contract muladhara
bandha, and hold your breath for as long as comfortable. Release muladhara
bandha and slowly exhale with ujjayi. Pause for a moment while focused on
vishuddha, and then start the next round. Continue in this way for 7, 14, or 21
repetitions.
During exhalation, imagine the energies of Shiva and Shakti uniting inside
vishuddha chakra. During inhalation, imagine Shiva energy being drawn down
sushumna to vishuddha. During retention, close your glottis, contract muladhara
bandha, and imagine the energies of Shakti ascending sushumna and uniting
with the Shiva energy you are holding in vishuddha.
Remember to take a full inhalation and allow the chest and ribs to expand.
During retention, relax the abdomen and rib cage so that a gentle pressure is
raised against the closed glottis. This is the only bandha where the throat (glottis)
is closed during breath retention.
The vasanas of vishuddha are related to pride and grief. To help dissolve and
transform them, a yogini should make it a habit to see the beauty in all things
and yet recognize that all things are passing. As vishuddha opens, a yogini
develops the ability to hold her attention on any subject for long periods of time,
and her memory improves. She will also be able to quickly discern between the
essential and the nonessential aspects of a person’s problems or worries.

Ajna Bandha
Ajna bandha differs from the bandhas of the lower five chakras because it
circulates the energies of Shiva and Shakti between muladhara and ajna. These
two chakras have a special relationship and the stimulation of one stimulates the
other. If muladhara is Shakti’s home in the body, then ajna is Shiva’s home in
the body. Continuously circulating energy between these opposite poles
magnetizes all of sushumna and hastens the balanced opening of all chakras.
The root of ajna is the center of the brain and the flower is the front of the
brain. The bandha for ajna is the same contraction of the upper abdomen that is
used in manipura bandha, but it is used during inhalation rather than exhalation.
This creates a slight lifting movement of the rib cage that is not present in
manipura bandha. The contraction of the upper abdomen is not a large
movement; it is intended to provide resistance to the natural expansion of the
upper abdomen.
The bandhas of the first five chakras focus on Shiva descending during
inhalation. Ajna bandha focuses on Shakti rising during inhalation. Of course the
final goal is to unite both energies at every chakra.
Begin with an exhale while focused on muladhara chakra. Now inhale while
slowly contracting the upper abdomen, and imagine drawing Shakti up to ajna
chakra. Hold your breath with your throat open for as long as comfortable and
imagine Shiva energy descending and uniting with the Shakti being held in ajna.
Then exhale slowly as you relax the upper abdomen and imagine the united
energies of Shiva and Shakti descending sushumna down to muladhara. Pause
for a moment while focused on muladhara, and then start the next round.
Continue in this way for 7, 14, or 21 repetitions.
Ajna chakra is the center of wisdom that properly interprets our vasanas and
enables us to see through illusions, attachments, and misconceptions. It is the
chakra through which the yogini makes contact with higher spiritual powers, and
if it is not open then she is in danger of being swept away by the vasanas that are
activated in the five lower chakras.
To help awaken ajna chakra a yogi should make it a habit to pause several
times a day and listen to the nada of ajna.

Variations of Ajna Bandha

Variations of ajna bandha are some of the most important practices of tantric and
taoist meditation. A text in the taoist tradition entitled “The Secret of the Golden
Flower” proclaims that no other technique is necessary for a yogi. Paramahansa
Yogananda (1893-1952), a twentieth-century Indian yogi, was of the same
opinion, and in his writings emphasized variations of ajna bandha that he called
Kriya Yoga.
Taoist versions of ajna bandha are referred to as “Circulation of Light” or
“Reverse Breathing.” In taoist practices the path of energy circulation is not
typically described as up and down sushumna, it is described as an orbit “up the
back of the body” and “down the front of the body.” In my experience, energy
moves both within sushumna and along the front and back of the body. I believe
the energy felt nearer the body surface is chi, and the energy felt within
sushumna is Shiva-Shakti energy. I also believe both types of energy flow
influence each other. Moving energy up the back of the body and down the front
of the body influences the energy within sushumna, just like an electric current
moving around an iron bar will magnetize it.

Circulation of Light
This version of ajna bandha brings energy up the back of the body and down the
front. This practice uses both muladhara bandha and manipura bandha during the
inhalation phase, muladhara bandha starts the inhalation and manipura bandha
completes it. Start with an exhalation while bringing the energy of ajna chakra
down the front of the body to svadhisthana. Pause for a moment and contract
muladhara bandha. Then release muladhara bandha to start the inhalation.
Continue inhaling while gently contracting manipura bandha, this helps draw the
energy up to ajna chakra. Hold your breath with your throat open for as long as
comfortable while focused on ajna chakra. Exhale to start the next cycle. During
inhalation, the energy first descends from svadhisthana to muladhara and is then
drawn up the back of the body to ajna chakra.

Reverse Breathing
This version of ajna bandha brings energy up the front of the body and down the
back. Start with an exhalation while bringing the energy of ajna chakra down the
back of the body to muladhara chakra. Pause for a moment, then inhale with
manipura bandha and draw the energy up the front of the body to ajna chakra.
Hold your breath with your throat open for as long as comfortable and then
exhale while bringing the energy down the back of the body to muladhara
chakra.

Sahasrara Bandha
Sahasrara bandha is unique among the bandhas as it attempts to lift Shakti up
through sushumna and out of the body. Sahasrara bandha purifies sushumna and
is particularly helpful after meditation. The effort of concentration can
sometimes stagnate chi in the head and create uncomfortable stuffiness or
pressure. Sahasrara bandha opens Brahman’s Gate at the top of the head and
allows this excess chi a natural path of escape.
Brahman’s Gate is the opening at the top of the head, but it is neither the root
nor the flower of sahasrara chakra. The root of sahasrara is the top of the brain
and the flower is imagined as a point in space above the head. The opening in
the top of the head is a gate through which the energy passes, but it does not
reside there.
The bandha for sahasrara is the same contraction of the upper abdomen that
is used in manipura bandha, but the bandha is applied during inhalation rather
than exhalation. This creates a slight lifting movement of the rib cage that is not
present in manipura bandha. The contraction of the upper abdomen is not a large
movement; it is intended to provide resistance to the natural expansion of the
upper abdomen.
The bandhas of the first five chakras focus on Shiva descending during
inhalation. Sahasrara bandha focuses on Shakti rising during inhalation.
Begin with an exhale while focused on muladhara chakra. Now inhale while
slowly contracting the upper abdomen, and imagine drawing Shakti up
sushumna and out through the top of your head. Hold your breath with your
throat open for as long as comfortable and imagine the energy of Shiva
surrounding and uniting with the Shakti you are holding in the space above you.
Then exhale slowly as you relax your upper abdomen. Imagine the united
energies of Shiva and Shakti descending through the top of your head and down
sushumna to muladhara. Pause for a moment while focused on muladhara, and
then start the next round. Continue in this way for 7, 14, or 21 repetitions.
Some yogis imagine raising their Shakti a foot or two above their head.
Others imagine it rising to great distances. Experiment to see which imaginative
effort best stirs the movement of your energy and awareness.
Our beliefs determine how we judge the events of our life. How we judge the
events of our life determines how we react to them, and these reactions
determine our pleasurable and painful experiences in this life as well as the
vasanas for this and future lives. Our strongest limiting belief is that our body is
the basis of our existence, and it colors all other judgments. There is really no
cure for this until we consciously experience a state of existence beyond the
body. Sahasrara is the gate through which a yogini must consciously pass to
experience existence beyond the body.
 To help awaken sahasrara chakra a yogini should imagine herself rising out
of Brahman’s Gate and try to feel her body is inside her consciousness rather
than feel her consciousness is inside her body.
CHAPTER 9
 Pranayama Practices

Yang Pranayama as an Alternative to Bandha

Practice
Some yogins do not like the muscular effort of bandha practices, even though
these efforts are gentle. Other yogins find the visualizations of Shiva and Shakti
energy movement distracting, especially as a beginner. These yogins might
prefer to use a more general yang pranayama to focus the mind and gather chi
into the chakras.
Indian yogis tell us that the vibration of inhalation is very much like the
vibration of the syllable so, and that the vibration of exhalation is very much like
the syllable ham. So rhymes with toe and ham rhymes with thumb. Taken
together these syllables are the SoHam mantra. Yang pranayama uses this
mantra to lengthen and deepen the breath and this gathers more chi into a chakra.
Yang pranayama is practiced as follows.
Focus on a chakra and inhale while mentally chanting the mantra So. Draw
out the syllable as a long sooooooooo for the duration of the inhalation, which
should last from four to eight seconds. Hold your breath with your throat open
for as long as comfortable. Then exhale while mentally chanting the mantra
Ham. Draw out the syllable as a long hammmmmmm for the duration of the
exhalation, which should last four to eight seconds. Repeat 7, 14, or 21 times.
There is a yin and a yang to everything and yang pranayama is no exception.
Yang pranayama can also be done while chanting the syllable ham on the
inhalation and the syllable sa on the exhalation. Ham rhymes with thumb and sa
rhymes with saw. This mantra is called HamSa and it is the yang version of
SoHam. It is used as follows.
Focus on a chakra and inhale while mentally chanting Ham. Draw out the
syllable for the duration of the inhalation, which should last four to eight
seconds. Hold your breath with your throat open for as long as comfortable.
Then exhale while mentally chanting Sa. Draw out the syllable for the duration
of the exhalation, which should last four to eight seconds. Repeat 7, 14, or 21
times.
Using the SoHam mantra helps the descent of chi and Shiva energy down the
spine. Using the HamSa mantra helps draw chi and Shakti up the spine. A yogin
must experiment to determine which mantra works best on each chakra. I
habitually use SoHam for the three lower chakras and HamSa for the four higher
chakras.

Breath in Three Dimensions

The first step in chakra purification is to conserve the chi of the physical body
and this is achieved by sitting still and reducing the breath. But all three bodies
interpenetrate each other and breathing is more than physical. Yoga teaches that
our thoughts, emotions and breath are intimately connected. If our breathing is
restless or uneven, it reflects an emotional or distracted mind, and if the
breathing is subtle and slow, it reflects a calm and concentrated mind. It is also
true that if we quiet our physical breath we will calm and focus our astral and
causal energies.

Three Phases of Normal Breathing

There are three phases to normal breathing: inhalation, exhalation, and neutral.
You can easily observe these phases by calmly watching your breathing for a
few minutes. Watch with a yin attitude, the attitude of a naturalist. Do not try to
alter your breathing, just calmly observe the three phases.
The first phase is an automatic inhalation, a gentle expansion of the abdomen
or ribs that is controlled by the autonomic nervous system. Inhalation is almost
immediately followed by a passive exhalation. This exhalation is considered
passive because no muscular effort is required to exhale—the natural elasticity
of the ribs and abdomen gently force the air out of the lungs as they contract
back to their neutral position.
During the neutral phase there is no urge to inhale or exhale. This phase lasts
for several seconds or more depending on how calm you are. After this neutral
pause, the next inhalation will begin and the cycle continues. All of this happens
without our conscious interference.

Yin Pranayama
The goal of yin pranayama is to effortlessly extend the neutral phase of the
breath cycle. This is very different from yang pranayama, the goal of which is to
extend breath retention after inhalation. Yin pranayama uses the same SoHam or
HamSa mantras that are used in yang pranayama, but they are used in a very
different way. Yin pranayama is practiced as follows.
Focus on a chakra and wait for the natural inhalation to arise. Mentally chant
So when the inhalation begins, and mentally chant Ham when the exhalation
begins. These mantras are mentally chanted just once and their pronunciation is
not extended as they are in yang pranayama. Inhalation and exhalation gradually
become very brief and very shallow, and the neutral phase grows longer and
longer. It is important not to hold the breath or resist inhaling, just stay focused
on the chakra and sink into the quiet state of not breathing.
There is a yin and a yang to everything and yin pranayama is no exception.
Yin pranayama can also be done with the HamSa mantra rather than the SoHam
mantra. Breathing with HamSa follows the same pattern as SoHam but the yogi
mentally chants Ham on the inhalation and Sa on the exhalation.
The use of SoHam and HamSa effect the sensation of a chakra much like the
diastole and systole phases of the heart beat. The effect of each mantra is felt
most powerfully during inhalation. Mentally chanting So on the inhalation
creates an expanding feeling around a chakra. Mentally chanting Ham on the
inhalation creates a contracting feeling around a chakra. Experiment with both to
become familiar with their effects. This is the only way to intelligently decide
which mantra is appropriate on any given day.
CHAPTER 10
 Meditation

Listening to Nada
The common thread to all phases of yoga practice is controlling chi with
increasingly subtle techniques. Starting with asana exercises and physical
stillness, yoga then progresses to the gentle muscular contractions of bandhas,
and then to the more subtle yang pranayama, and then to the even more subtle
yin pranayama. The next phase of practice is beyond the breath, it is listening to
internal sounds called Nada.
The act of listening quiets the breath and the mind. Try this exercise: Pause
for a moment and focus on a sound that is quiet, almost inaudible, perhaps a
quiet hum in your room or a muffled sound from outside. Whatever it is, observe
that as you listen you unconsciously suspend your breathing. The more subtle
the sound the quieter the breath becomes. Yogis have taken this principle to its
subtlest level and prescribe that students focus on sounds that can only be heard
within themselves, sounds created by the vibrating chakras. These sounds are
called Nada. To learn to hear nada, try the following exercise.
Rest your middle three fingers on your temples rest the little fingers lightly
on the outer corners of your closed eyes. This will inhibit eye movement and
assist a calm focus. Now use your thumbs to press the tragus into your ears (the
tragus is the small flap of cartilage nearly covering the ear canal). Now listen to
sounds arising from inside your ears. The right ear is said to be more sensitive,
but with practice it will make no difference which ear you focus with, just listen
for sounds.
When you focus on nada as a meditation it is not necessary to use your hands
or press the tragus into your ears. With practice you can hear the nada whenever
you are in a quiet place and focus your awareness.
 Nadas of the Chakras
Each of the chakras has a unique nada sound that is tabulated below. In my
experience each chakra has a small range of nada sounds, but there is a marked
difference between the nada of one chakra and another. Bear in mind that these
traditional descriptions can only crudely approximate the actual sounds. What a
yogini hears in meditation is difficult to describe, but these approximations do
help her decipher what she is hearing.

CHAKRA NADA SOUND

Sahasrara Om Sound
Ajna Om Sound
Vishuddha Ocean
Anahata Deep Bell
Manipura Harp Strings
Svadhisthana Flute
Muladhara Buzzing Bees

Nada Meditation
Yin pranayama seamlessly blends into Nada Meditation. Start your meditation
with yin pranyama and as you get quiet listen for nada. These techniques are not
mutually exclusive and it is perfectly fine to continue yin pranayama while
listening to nada. As time passes, let go of breath-awareness and focus only on
nada. If your attention wavers, resume yin pranayama until you are calm, and
then slip into nada again.
After listening to nada for a while you will become aware of two or more
competing sounds. Continue to calmly focus on whichever is the most obvious
nada until it fades, and then focus on the next nada that becomes apparent.
Different chakras are more dominant than others, so do not assume that the
nada you are hearing is emanating from the chakra on which you are focused. It
is possible the nada is coming from another chakra that is more active at this
time. Only a highly advanced meditator can selectively experience the nada of
the chakra of her choosing.
 Nyasa Ritual
It is good to begin and end meditation with nyasa. Nyasa means “to place
within.” There are several variations of nyasa practice, some simple, some
elaborate. They effectively prepare us for chakra meditation.
Open your meditation by imagining the vastness of the consciousness of
Shiva, a consciousness that extends to all parts of the universe in all dimensions
of existence. Imagine this consciousness condensing and descending down into
your body, stopping briefly at each chakra until united with Shakti at the base of
the spine. Enjoy this union of consciousness and energy for a while, and then
begin your meditation.
End your practice by drawing your energy and awareness into muladhara,
then imagine yourself rising with Shakti up through sushumna one chakra at a
time, and then out through the top of your head. Continue rising and expanding
until you dissolve into Shiva.

Bija mantras
Nyasa practice can be assisted by bija mantras. Bija means “seed” and bija
mantras are simple sound vibrations that stimulate specific chakras. When
focusing on a chakra, mentally chant its bija mantra and feel its response. Repeat
the mantra as many times as you wish, and then move on to the next chakra.

The bija mantras for each chakra are as follows:

Sahasrara Om Rhymes with home

Ajna Om Rhymes with home
Vishuddha Ham Rhymes with thumb
Anahata Yam Rhymes with thumb
Manipura Ram Rhymes with thumb
Svadhisthana Vam Rhymes with thumb
Muladhara Lam Rhymes with thumb
 Bija Meditation
I frequently use a variation of nyasa practice as my primary meditation. Using
bija mantras, I circulate my awareness and energy up and down sushumna one
chakra at a time. Each cycle takes approximately two minutes to complete and I
practice for 7, 14, or 21 cycles.
Throughout this practice I remain focused on nada and when I finish the
cycles of circulation I remain absorbed in nada for as long as possible.

Meditation Routine
The following is an outline for a beginning meditation practice of about fifteen
minutes.
1. One minute opening nyasa practice ending at muladhara.
2. Seven rounds of bandha practice or yang pranayama for one chakra.
3. Five minutes yin pranayama on that chakra.
4. Five minutes of nada meditation on that chakra.
5. One minute closing nyasa practice ending above the head.

Suggestions for Meditation

I suggest that beginners focus on only one chakra every day for a week, and keep
a diary of your experiences. Then focus on another chakra each day for one
week. In seven weeks you will have meditated on each of the seven chakras.
Once you have explored each chakra you might repeat the cycle of focusing
on one chakra each week, or you might try focusing on a different chakra each
day.
After a few months, try to expand your meditation to include more bandha
practice and longer nada meditation.
If your meditation or pranayama practices create tension or discomfort, then
something is wrong. Think of doing your practices as if you were a child going
to school. It obviously requires some discipline to progress, but if every day at
school created discomfort, then progress would eventually stop and the child’s
soul would whither rather than blossom.
 Bibliography
Books on Anatomy
Thomas W. Myers, Anatomy Trains: Myofascial Meridians for Manual and
Movement Therapists, Second Edition, (Churchill Livingston, Philadelphia,
2008).
Fascia is not given enough emphasis in standard textbooks. This book corrects
that deficiency. It is an extensive discussion of the prevalence of fascia and its
influence on movement and movement pathology. The illustrations alone can
lead a yogi or body worker into numerous “aha!” moments.

Deane Juhan, Job’s Body: A Handbook for Bodywork, (Station Hill, Barrytown,
NY, 2003).
The classic and in most ways unsurpassed description of how fascia integrates
all the systems of the body and why touching and massaging the body has such
healing effects.

Michael Schuenke et al., Thieme Atlas of Anatomy: General Anatomy and the
Musculoskeletal System, (Thieme, New York, 2010).
This is part one of a three-volume atlas. It is especially useful for yogis because
it combines the muscles and bones of anatomy with charts that illustrate the
different movements of each muscle group. The pictures are gorgeous and the
many graphs and schematic charts are invaluable and not readily available
elsewhere. This atlas was written with the eager student in mind, unlike most
reference works.

Andrew Biel, Trail Guide to the Body: How to Locate Muscles, Bones, and
More, (Books of Discovery, Boulder, CO, 2010).
This is an excellent guide to learning how to feel through the skin and locate the
structures that are pictured in anatomy texts. It is literally the hands-on approach
to anatomy that a teacher or body worker needs.

Leslie Kaminoff and Amy Matthews, Yoga Anatomy, (Human Kinetics,

Champaign, IL, 2010).
This hugely popular book on the anatomy of muscles and bones shows how the
muscles are worked in a variety of yoga poses. This is much more helpful to a
yoga student than the static “corpse position” of standard anatomy texts.

Books on Acupuncture
Joseph M. Helms, Acupuncture Energetics: A Clinical Approach for Physicians,
(Medical Acupuncture Publishers, Berkeley, 1995).
Chinese medicine and acupuncture are vast subjects that include herbs,
diagnosis, needling technique, and so on. What is most relevant to a yogini is
where the meridians are and how they influence one another. This is the best
resource I have found for cogently and clearly identifying the meridians and
their functional groups. In many ways this book is acupuncture’s response to the
Thieme Atlas of Anatomy described above. It takes great skill and insight to
create charts and schematics that accurately clarify a confusing body of facts,
and this book is full of them. Obviously written by a master teacher.

Claudia Focks, ed., Atlas of Acupuncture, (Churchill Livingston, Philadelphia,

2008).
This stunningly complete atlas collates the work of most of the atlases of
acupuncture now in print. Its mix of photographs and illustration will make it a
standard reference book on points and meridians for years to come.

Edward F. Tarabilda, Ayurveda Revolutionized: Integrating Ancient and Modern

Ayurveda, (Lotus Press, Twin Lakes, WI, 1997).
Ayurveda is the ancient medical tradition of India, but like any form of medicine
it has gone through many developments and changes in the thousands of years of
its existence. Tarabilda argues that although many of the basic notions of
ayurveda are correct, several key ideas on how to apply them effectively have
been lost. He reconstructs several of these key ideas based on his original
insights into Vedic astrology. One aspect of these insights is the reintegration of
meridian theory into ayurvedic energetics.

James L. Oschman, Energy Medicine in Therapeutics and Human Performance,

(Buterworth-Heinemann, Philadelphia, 2003).
Not really an acupuncture book, but it is included because it is a 350-page
discussion of the ways in which modern research is confirming and expanding
on the basic insights of yoga and acupuncture theory. Chapters on cells, fascia,
waterflow, liquid crystals, electrical and magnetic signaling, and more are
described and illustrated with pictures and drawings. Oschman spells out very
clearly the implications of this research and the new view of biology that is just
around the corner. If you are interested in what modern science has to say about
ancient science, this book is for you.

Books on Yoga Asana

Bernie Clark, The Complete Guide to Yin Yoga: The Philosophy and Practice of
Yin Yoga, (White Cloud Press, Ashland, OR, 2012).
The strongest recommendation I can give Bernie’s book is to say it is a textbook
for my own training programs. The first section outlines the philosophy of yin-
yang, the second section details each pose, and the third section explains the
science behind the practice. Students value its clear, logical outline of yoga and
the relevant anatomical discussion.

Swami Muktibodhananda, Hatha Yoga Pradipika, (Bihar School of Yoga, Bihar,

India, 1998).
This is a modern commentary on an old text of hatha yoga. The ancient text is
only 400 verses long, but this elaboration is over 700 pages. A serious student of
any subject should know something of its foundational texts, and this one is key.
A modern yogi might be shocked to learn how little emphasis is placed on asana
practice. Most of the original hatha yoga practices are pranayama and
purification practices. The goal was to awaken the chakra by purifying the
meridians and becoming absorbed into nada. Nada meditation is emphasized as
the key to reaching the highest states of yoga.

Sarah Powers, Insight Yoga, (Shambhala, Boston, 2008).

Sarah Powers integrates yin and yang yoga with mindfulness practices, and this
three-legged approach makes her book a truly complete yoga system, not just a
yin system. Powers includes detailed descriptions of meridian pathways and how
they are related to yoga poses. This helps connect the practice of yoga to
disciplines such as shiatsu, acupuncture, and bodywork. Integration with other
disciplines is key to yoga’s broader acceptance into the modern world, and this
book is a natural starting point for interested yoginis.

B. K. S. Iyengar, Light on Yoga: Yoga Dipika, (Schocken Books, New York,

1995).
Every serious student of yoga needs a reference book of postures, and this one is
it. There are others, but none are really better. There are more postures listed
here than most students will need, but that is the function of a reference book.
The step-by-step descriptions of each pose have never really been surpassed.

Cheri Clampett and Biff Mithoefer, The Therapeutic Yoga Kit: Sixteen Postures
for Self-Healing through Quiet Yin Awareness, (Healing Arts Press, Rochester,
VT, 2009).
If I were injured or recovering from illness, this is the system and these are the
teachers I would start with. Clampett and Mithoefer have honestly and humbly
tested these techniques for years. Their students range from people who are
injured to the aged to cancer ward patients. The combination of book, flashcards,
and CD make it possible for even beginning students to safely learn these
techniques.

Biff Mithoefer, The Yin Yoga Kit: The Practice of Quiet Power, (Healing Arts
Press, Rochester, VT, 2006).
Biff Mithoefer has taught and practiced yoga for decades. As everyone knows, a
teacher can make or break a student’s interest in the early phase of study, and
Mithoefer is one of the good ones. He teaches energetic principles of chi and
meridians and integrates them with asanas and mindfulness. The use of a book,
flashcards, and CD is extremely effective for a self-learner.

Books on Meditation and Spirituality

Paramahansa Yogananda, Autobiography of a Yogi, (Self-Realization
Fellowship, Los Angeles, 2000).
This is a personal book about the life and goals of a yogi. One man’s experience
cannot illustrate every aspect of yoga, but yoga is the most personal of
experiences. Not only is the science of yoga discussed at length, but the
footnotes can lead the reader into many rewarding areas of scientific, historical,
and religious study.

Hiroshi Motoyama, Awakening of the Chakras and Emancipation, (Human

Science Press, Encinitas, CA, 2003).
Based on talks given to advanced meditators, this book details the postures,
pranayamas, and concentration exercises Dr. Motoyama recommends for each
chakra. It includes descriptions of what to expect at the physical, astral, and
causal levels of chakra awakening, as well as the signs of proper progress and
the signs of improper practice. This is the most detailed description of chakra
meditation of which I am aware.

Paramahansa Yogananda, God Talks with Arjuna: The Bhagavad Gita, (Self-
Realization Fellowship, Los Angeles, 2001).
The first one hundred pages of this thousand-page commentary on the Bhagavad
Gita integrates the teachings of the Gita, Samkhya philosophy, and Patanjali’s
sutras. It is a colossal intellectual and spiritual achievement. If any of these
subjects interest you, consider this two-volume work.

Rudolf Steiner, How to Know Higher Worlds, (Wilder Publications, Radford,

VA, 2008).
This book outlines the spiritual practices of Dr. Steiner. It includes detailed
psychological descriptions of the chakras and their usefulness in spiritual
practice. It is always worthwhile to read about chakras from a variety of
backgrounds and traditions.

Hiroshi Motoyama, Karma and Reincarnation: The Key to Spiritual Evolution

and Enlightenment, (Avon Books, 2008).
More simple and direct than many of Dr. Motoyama’s works, this book is about
the varieties of karma that affect us. Karma is not just personal—there is also
family karma, land karma, national karma, and the influence of greater spiritual
beings.

Swami Vivekananda, Raja Yoga, (Ramakrishna-Vivekananda Center, New

York, 1980).
Patanjali is the codifier of yoga meditation. His succinctly written book has
guided yogis and attracted scholarly commentary for centuries. This book is a
clear introduction to Patanjali’s system. It includes several preliminary lectures
that set the stage for Patanjali’s work, as well as the great swami’s version of the
sutras. It takes a good teacher to make the material clear and Swami
Vivekananda is a teacher for the ages.

Paramahansa Yogananda, The Science of Religion, (Self-Realization Fellowship,

Los Angeles, 1953).
An expansion of Swami Yogananda’s first talk in America, this book is
especially helpful in delineating the difference between the four paths to
enlightenment, and the unique characteristics of yoga.

Richard Wilhelm, translator. C. G. Jung, commentary, Secret of the Golden

Flower: A Chinese Book of Life, (Harcourt & Brace, New York, 1962).
This is a translation and commentary on the ancient variation of ajna bandha,
herein called “Circulation of the Light.” Wilhelm has clarified the meaning of
the deliberately flowery language used to describe the practice. A dedicated
student will find the technique familiar and the noble sentiments inspiring.

Hiroshi Motoyama, Theories of the Chakras: Bridge to Higher Consciousness,

(Quest Books, Wheaton, IL, 1982).
This book was written to fulfill three objectives: demonstrate that tantric and
taoist yogis were describing the same energy system; detail a series of practices
to awaken the chakras; and report on the scientific investigation of chi,
meridians, and chakras. This was my first introduction to Dr. Motoyama’s
valuable contribution to the future of energy medicine and spiritual practice.

Rudolf Steiner, Theosophy: An Introduction to the Spiritual Processes in Human

Life and in the Cosmos, (Anthroposophic Press, Hudson, NY, 1994).
This book outlines Dr. Steiner’s views of the different bodies we inhabit. It is
illuminating to read about the multiple body theory from a European mystic’s
viewpoint. It is always encouraging to have phenomena confirmed by different
practitioners from different traditions. This is the essence of the scientific
method.

Hiroshi Motoyama, Varieties of Mystical Experience, (Human Science Press,

Encinitas, CA, 2006).
If Awakening of the Chakras and Emancipation describes the techniques of
practice, this book describes the goal. It is a description of the various levels of
samadhi, the state of spiritual union with higher beings. It goes into great detail
about how our consciousness changes as we enter into higher spiritual states of
awareness. It makes clear what our attitude and motivation should be if we wish
to consciously progress. This is a mind-expanding and inspiring book.

Swami Hariharananda Aranya, Yoga Philosophy of Patanjali, (SUNY Press,

Albany, NY, 1984).
This is the book for philosophers. If Vivekananda is the popularizer of Patanjali,
then Hariharananda is Patanjali’s meticulous analyst. Hariharananda was a
dedicated practitioner, and his analysis of each sutra is not meant to be pedantic
but rather to uncover its explicit psychological and spiritual meaning. The
premise of the book is an ancient one, that the sutras were meant to be the
practical application of the ancient samkhya philosophy. Studying this text
means absorbing the ideas of samkhya as well as yoga, and this is what makes
the book so rewarding to the dedicated student.

Edwin F. Bryant, The Yoga Sutras of Patanjali: A New Edition, Translation, and
Commentary, (North Point Press, New York, 2009).
There are many translations of Patanjali, and this latest one is excellent in many
ways, not the least of which is the presentation of how commentators on the
sutras have spoken to each other over the centuries. Being exposed to different
peoples’ reactions to the same material makes us re-examine our own. After
reading Raja Yoga by Vivekananda, this book is the next step.
 Appendix
Yin yoga is a new name, but not a new practice. With few exceptions, yoga practice before the ashtanga
vinyasa revolution of 1980s was primarily yin. The quotes listed below are from four yoga books, one for
each decade prior to 1985. They were all written by authors considered authorities in the field. Each quote
includes a few example poses, the recommended time for holding them, and the yin attitude that was
recommended when practicing.

Hatha Yoga by Theos Bernard Rider and Company, 1950

Seal: 1 minute 10 times

Caterpillar: 1 minute 10 times or for several minutes.
Snail: Up to 10 minutes

Yin attitude defined: “I was satisfied to place my hands on my ankles and let my head come as close to the
knees as was comfortable without forcing it.” (p. 26) Hatha Yoga by Shyam Sundar Goswami L.N. Fowler
and Company, 1959

Seal: 6 minutes.
Caterpillar: 6 minutes.
Snail: 15 minutes

Yin attitude defined: “In the static form of exercise the whole body. . . should remain absolutely motionless.
. . for the period of time during which the posture can be maintained with ease, i.e. without the feeling of
discomfort.” (pp. 80-81) Yoga Self-Taught by André Van Lysebeth Harper and Row, 1971
Seal: several minutes
Caterpillar: 3 to 15 minutes.
Snail: 5 to 30 minutes.

Yin attitude defined: “The expert keeps a perpetual check on muscular relaxation . . . everything relaxes: the
face, arms, hands, feet, calves, thighs, and especially the muscles that are being stretched.” (p. 73) The
Sivananda Companion to Yoga by Lucy Lidell Simon and Schuster, 1983
Back Bends: 2 minutes
Forward Bends: 5 minutes
Inversions: 5 to 10 minutes
Yin attitude defined: “Above all, never risk injury by forcing your body into a position or straining to go
further than you are presently able. It is only when your muscles are relaxed that they will stretch and allow
you to advance in a posture.” (p. 29)
 About the Author

Paul and Suzee Grilley have been teaching yoga since 1980. They practice yoga postures in the style of
Paulie Zink and pattern their philosophy on the writings and research of Dr. Hiroshi Motoyama. This
philosophy integrates the meridian theories of China with the chakra theories of India. Paul and Suzee have
developed the anatomically based Yin Yoga Teacher Training program which they present all over the
world.
To learn more about their work; books, DVDs, and other resources, please visit www.paulgrilley.com.
 Yoga and Eastern Wisdom
from White Cloud Press

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BERNIE CLARK, FOREWORD BY SARAH POWERS
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