The Spinal Column

It's Valentine's Day! The day of 'The Heart'. In Yoga, we constantly refer to 'The Heart' in terms of energetic principles related to 'The Heart Chakra' or philosophical principles concerned with morals and ethics. However, for the purpose of this article, in accordance with 'Alignment Yoga' we're going to view 'The Heart' from the back body. And we're going to identify the Shoulder Blades as the 'Seat of the Heart'. The idea being that the more we engage the tiny muscles of the shoulder blades, the infraspinatus, the more open and receptive 'The Heart Space' becomes. All of us can benefit from this very simple action of squeezing the shoulder blades together. In the above photo, I'm using a chopstick as a prop to demonstrate where this action occurs. Squeezing the shoulder blades together widens the front body and collar bones. And it's crucial to remember a very important aspect of often complex should...

Surrendering to the earth, lengthening the spine, spiraling from an axis, breathing purposefully... These; again, are our 4 Principles of Alignment Yoga: every asana approached with this specificity, in a precise order. Yet it may still seem counterintuitive to view Natarajasana or 'Dancer's Pose' as a grounding pose. Most teachers cue it big and bold - kicking the leg back while reaching the opposite arm forward. However, in this version, we'll follow the knee as it points down and anchors into the ground. Likewise, the opposite arm comes around back, rather than extending far forward. Length, then, happens quite naturally in this pose. Having both hands holding the lifted foot requires a drawing into the center line of the body. Furthermore, the elbow on the arm supporting the foot, also weighs downward. Of course, knees and elbows are soft - not locked out - but adjustable. Feeling into the turning of the knee straight towards the floor, while heavying the elbow a...

Traditionally known as 'Legs Up The Wall' pose, Viparita Karani takes on deeper dimensions when practiced as 'Legs Up A Tree'. Already a potent pose that efficiently flushes the body's lymphatic system, adding the support of the tree only increases this potency. As we explore all the properties of Grounding, which is our initial and essential step in Alignment Yoga, the wider natural world can teach us alot. All life is already communicating through what is called The Mychorrizal Network . When observing the formation of nerves in the human body, as seen in this dissection of the nervous system , one sees the roots of a tree inside of them. Seeing this allows one to consciously tap into interconnectedness. Inverted legs symbiotically stand on the sky, merging with the molecular stems and curves and branches as they simultaneously reach and dig in. Although stationary on the outside, internally one's organs embrace a churning of breath and nurtrition. Receiving...

"We typically think that aptitude is invested in the cranium alone, but the pelvic skull also houses a kind of intelligence." ~Tias Little, 'Yoga of the Subtle Body: A Guide to the Physical and Energetic Anatomy of Yoga', The Artistry of The Pelvis , pg. 45. ~ Recently, I've been practicing a variation of Bhujangasana I developed. It's a Yin/Alignment Yoga approach versus the standard backbend approach. This pose is most commonly referred to as Cobra Pose, and is most commonly practiced in a Yang fashion, requiring powerful arm strength. Then; essentially, prepping for Upward Facing Dog or Urdhva Mukha Svanasana. My Yin style; however, builds the more subtle, more technical relationship between the cranium and the pelvis. Because there are still deliberate actions, like strongly pushing the four-corners of the palms into the earth while squeezing the elbows together, the practitioner can release the neck via the tip of the nose toward the sinking of the ...

This series, taught by a physical, visceral, and craniosacral therapist studied The Bandhas, The Shoulders, The Hips, and Craniosacral Rhythms through Alignment Yoga principles.

The use of the heels in Alignment Yoga cannot be understated. A solid exercise to begin igniting the heels' power involves pressing your heels into a wall. An Alignment Yoga teacher would never cue the heels down and flat against the floor in Adho Mukha Svanasana/downward facing dog. Your heels should look like my heels pressing against the wall. Even if you aren't practicing with a wall, you are still creating that resistant tension with your heels in the pose. Notice also how my toes are super tucked under, like in a Toe Stand stretch. Even if you have to manually assist your pinky toe, get it in a Toe Stand position. This New Age BS that there's no tension in Yoga, or rather, that the goal of Yoga is to release tension must be dispelled today. In Alignment Yoga we create tension exactly where we want it, and we use that tension to direct our pose. So from your downward facing dog position with your heels pressing into the wall, roll out into a high plank position kee...