Thinking outside the vinyasa/ashtanga box

 by Debbie Daly | May 10, 2010

In our Thursday and Sunday flow classes, we've been working with non-conventional postures to emphasize upper body strength.  I wanted to offer some explanation about why we're working in this way, rather than doing the typical yoga sequence of chaturanga/upward-dog/downward-dog (often referred to as "a vinyasa"). 

In ashtanga-based vinyasa classes, the vinyasa repetition feels wonderful for many people, but in others it can create strain in the neck, shoulders and arms.  In addition to that, it's simply not possible for may people to jump between downward dog and uttanasana (this usually has to do with a skeletal attribute called thoracic compression, which I will illustrate in class if anyone is curious).  The movements of a vinyasa are excellent for strengthening the upper body, however there are limitations: a vinyasa is always symmetrical, it's overly strenuous for many women, and people with certain anatomical restrictions in the shoulders often feel excessive tightness in the upper body after a vinyasa class.  In addition, in many ashtanga-based vinyasa classes downward dog pose is sequenced as a "resting" pose, much to the confusion of a lot of people who find it very challenging to hold downward dog for more than one or two breaths.  These people usually begin to feel pinching or tightness in the neck and shoulders.  These same people are forever being corrected by their yoga teachers no matter what they do, even though they may be proficient yogis with years of experience, and they're trying with every ounce of their awareness and strength to follow the instructions and do the pose right.  In our flow classes, we've been doing downward dog for shorter amounts of time, which minimizes strain while also allowing us to experience the pose's great benefits - stretching the spine and legs and strengthening the upper body.

Unfortunately, most yoga teachers aren't taught much about variations in human anatomy - how we don't all have the same upper body structure, and how these variations can cause some people's collar bones, shoulder bones and ribs to run into each other sooner than others.  For such people, the longer they do a pose like downward dog and try to relax, the more difficult it becomes.  These people are not tight or tense - they're experiencing limited range of motion caused by compression - a collision of the bones.  You can see an excellent youtube video illustrating shoulder compression at http://www.youtube.com/watch?v=ve_GUyEHdfI. (video excerpted from the DVD Anatomy for Yoga with Paul Grilley).

Because of this, it can be challenging for people with upper body limitations to find an appropriate yoga class to exercise the upper body.  However, exercise is vitally important for keeping the upper body healthy.  Here's an article from Paul Grilley, who summarizes the philosophy I've been drawing from in shaping our practice:

The Importance of Upper Body Strength
by Paul Grilley (From Yin Yoga: Outline of a quiet practice)

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 by nature because they are lighter, more mobile and closer to Heaven.  As we age the legs start to become more Yin - more heavy and less mobile and by contrast the arms tend to become weak and frail.  To combat these natural tendencies, Yin Yoga emphasis lower body flexibility and upper body strength.  In other words: emphasize stretching connective tissue when working the lower body and emphasize muscular strength when working with the upper body.

All muscles pull on the bones they are attached to and the bones respond by growing thicker and stronger.  This is why a forensic scientist can examine a skeleton and determine the strength of the deceased.  The bones will have thickened and strengthened where powerful muscles have pulled on them.  This is also why vigorous, not moderate, exercise is prescribed to combat osteoporosis (a weakening of the bones).  The typical little old lady holds her arms close to her ribs and never raises them over her head, much less use them to support her body weight.  Reluctance to do muscular upper body exercises like the Tripod or the Crocodile is disastrous for the bones of the upper spine because the muscles become weak and no longer stimulate bone growth.

This philosophy is also important for preventing repetitive strain, which is becoming so rampant in our computer-driven culture. 

In our Thursday and Sunday classes, we've been experimenting with energizing sequences that are accessible to a greater range of bodies without sacrificing the challenge of upper-body strength.  This is my motivation for adding unusual postures like side push-ups (or gecko push-ups), dragon's tail, one-legged plank, infant pose and crocodile pose. 

Ashtanga-based vinyasa yoga can be wonderful practices for those whose bodies are suited for them; however, it's important to be aware that many people just don't have the right anatomy for vinyasa and ashtanga, and can instead experience adverse effects.  Unfortunately there aren't enough alternative styles of yoga for those who want a vigorous practice without the repetitive vinyasas. 

The word vinyasa means "to place in a special way," and I am part of a growing movement of yoga teachers, led by Paul & Suzee Grilley, who are working to expand Vinyasa Yoga by inventing more creative, intelligent ways to flow.  Some teachers are referring to this new approach as Yang Yoga. 

Yoga should not make people feel like there's something wrong with them.  It should bolster our health while making us feel better about ourselves, and it should teach us how to work as sensibly as possible with the unique body we were born with.

Your feedback, as always, is welcome.

Debbie

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Gecko Push-ups
This asymmetrical lunge-push-up is less intense than chaturanga dandasana and way more fun.

Infant Pose
We've been spending 30-60 seconds in this pose, moving around and swimming the arms.  This brings strength and chi into the upper back, neck and shoulders.

Crocodile Pose
Strengthens upper body and abdominals.  I like to hold it for 30-60 seconds, moving it all around yang-style by shifting the weight forward and back, and side to side.

Dragon's Tail Pose offers asymmetrical strengthening for the upper body and length along the front of the body.  It feels great and makes an excellent transitional Yang pose.

In Dragon pose (AKA high lunge), when the front foot is turned outward, a greater range of movement can usually be felt in the hips as well as a more stable foundation for balance.  Interestingly, this alignment is commonly used in modern dance.