For centuries yogis have been talking about the importance of energy flow up and down the spine. Over the years that I have been working at Bikram’s, I have heard many conversations about this subject among teachers and students.
I am far from being a yoga expert, however, I would like to share with you some of what I know about the flow of energy along the spine. My understanding comes from a combination of my practice in Chinese Medicine and the practical study of Alexander Technique (which involves the opening and lengthening of the spine). I hope that it may be of interest to you and add to what you already know from your own personal experience. I will focus on the energetic, emotional and mental aspects of the energy flow in the spine.

Physical
We know that the nerves which branch from the spine control countless functions in the body.

Energetic
According to Chinese Medicine, there are three main energy channels that flow through the spine. These three channels form the energetic foundation of our body.

The Ren mai – one of its branches flows along the front of the spine.
The Du mai – flows along the back of the spine.
The Chong mai – one of its branches flows in the centre of the spine.
The Ren, Du and Chong mai are involved in many bodily functions such as: the sympathetic and parasympathetic responses (being able to be active or at rest); the reproductive system for both male and female; the menstrual cycle; the balance of emotions; hereditary influences as well as aspects of our hormonal and nervous systems. Many auto-immune diseases and spinal imbalances often involves one or more of these three channels.
Although this is not a detailed list, you can see that the flow of energy through the Ren, Du and Chong mai (and therefore the flow along the spine) has an effect on almost every aspect of our lives.
The Ren, Du and Chong all originate from the energy of the kidneys, which holds the essences of our body. The kidneys are like the engine room working behind the scenes. They receive their energy from the ‘Gate of Vitality’ (Ming Men area) in the lower part of the spine.
The Du and Ren join into a vertical circle of energy along the midline of the body. Imagine a continuous circle, which connects the Crown Chakra at the top of the head and Base Chakra at the perineum.

The energy of the Chong and Du mai can also be seen as the ‘Kundalini energy’ that flows down from the Gate of Vitality to the tailbone and then up the spine into the brain and Third Eye.

Gate of vitality Kidneys Ren, Du, Chong flow up and down the spine

Kundalini flows up the spine into the brain and Third Eye.

Emotional / Mental
Since birth, or perhaps before birth, we have developed layers of conditioning, with deeply rooted emotional and mental patterns that are held in every cell of our body. These patterns have a profound affect on the way our mind and body function.
Everything that we think and do is coloured by our conditioning. This prevents us from living life as free human beings.
Over the years I have observed that a significant part of our conditioning is held in the tissues and surrounding muscles along the spine, and even more specifically in the thoracic area (the area of the Heart Chakra and above). Some areas of the spine require opening, whereas other areas require strengthening.
Creating movement along the spine such as arching and twisting, as long as you breathe properly and drop your ambition, will open the emotional-mental and physical blockages that are on the surface at that moment. (Moving the head and eyes in a particular direction will bring further focus to a more specific part of the spine).

So, if you ask what is it about backbends?
I would say that backbends may not only influence your health by promoting free flow of energy through these critical energy pathways along the spine, but can also assist you to transcend your physical, mental and emotional conditioning!
Wishing you all happy bending!

Gal Mor
Ancient Acupuncture
0434 991 925

• Best results practise minimum 3 times per week
• Remember it takes 21 days to break a habit
• Work hard and try best to do postures 100% right way
• No shortcuts or path of least resistance
• Right way is the hard way
• Create discomfort – test edge – but no red light pain
• Don’t give up. Have faith. Trust the process.

Every Posture:

• Stretch up/lengthen/elongate Spine
• Suck stomach in and hold it in!
• As we get older, it’s so important to stretch our spine to minimise the compression in our discs

Half Moon:

• Stretch spine up separating every vertebrae, joint and cartilage warming up the spine
• Continually stretching up also keeps the spine straight
• Lock knees
• Weight in the heels enables continual lifting up of the spine

Backward Bend:

• Best posture to gain and maintain spine health – this will fix your spine
• Give the backbends 100%
• Take a deep breath to lift spine, preventing crunching into lower spine
• Lift whole body out of hips lengthen spine
• Lift UP to minimise curve in spine
• Weight in heels again, improves spine lift and chest expansion
• Relax head back and arms go back with ears
• Hips forward

Awkward 1st part:

This is “total spine backward bending”

• Sit down more and stick your bum out towards the back wall
• Lift chest up more
• Suck stomach in more to work core strength
• Lock arms and elbows
• Weight more back in heels

Awkward 2nd part:

• Higher on the toes
• Spine always long
• Continually stretching up
• The speed you come down at – should be such that it keeps spine straight and stays higher on toes
• Use your stomach to straighten spine, if spine is forward, stomach is not sucked in enough
• Don’t lean back/forward – stretch up for a straight spine

Awkward 3rd:

• Most of the benefits in this posture are when you are coming in and going out
• Core strength to straighten spine
• Squeeze knees strong quads helps keep spine straight

Eagle:

• Sit down lower in chair
• Lift spine up more feel it in the low lumbar region of spine
• Chest up but don’t compromise hips down
• Keep hips down there whilst lifting leg to aid compression and open hips freeing lower spine
• Use hands to pull foot around, if necessary
• Remember the right way is the hard way
• With heat, practice and perseverance it will come

Postures Covered:
Pranayama, Half Moon, Backward Bend, Awkward 1, 2, & 3, Eagle, Standing Head to Knee, Standing Bow, Balancing Stick, and Triangle.

Practise Philosophies:
• Best results practise minimum 3 times per week
• Remember it takes 21 days to break a habit
• Work hard and try best to do postures 100% right way
• No shortcuts or path of least resistance
• Right way is the hard way
• Create discomfort test edge but no red light pain
• Don’t give up have faith and trust the process

Every Posture:
• Stretch up/lengthen/elongate Spine
• Suck stomach in and hold it in
• As we get older, it’s so important to stretch our spine to minimise the compression in our discs

Pranayama Breathing
• Lift spine up towards the ceiling
• Stretch elbows up to ears
• Stretching spine allows chest to expand and expose ribcage
• Your hips stick out because you are weak in the stomach, so it’s important to keep hips forward
• Weight must be back in heels, it’s hard to lock the knees when the weight is forward

Half Moon
• Stretch spine up separating every vertebrae, joint and cartilage warming up the spine
• Continually stretching up also keeps the spine straight
• Suck stomach in helps align hips in
• Hands palms squeezed together allows opposite hip opening
• Lock knees
• Weight in the heels enables continual lifting up of the spine

Backward Bend
• Best posture to gain and maintain spine health – this will fix your spine
• Give the backbends 100%
• Take a deep breath to Lift spine, preventing crunching into lower spin
• Lift whole body out of hips lengthen spine
• Lift up to minimise curve in spine
• Weight in heels improves spine lift and chest expansion
• 80/20 breathing oxygenates and opens the spine
• Relax head back and arms go back with ears
• Hips forward

Awkward 1
Jodie notes this is a weak posture at Brookvale
• Sit down more and stick your bum out towards the back wall
• Lift chest up more
• Suck stomach in more to work core strength
• Lock arms and elbows
• Weight more back in heels
• For beginners, hips down is more important than chest up.
• For non-beginners, lift your chest up continuously – “You will work your back so much you’ll forget about your weak legs.”

Awkward 2
• Higher toes
• Spine always long
• Continually stretching up
• Curve in spine is OK as long as shoulders and hips are touching the wall
• The speed you come down at – should be such that it means student keeps spine straight and stays higher on toes
• Use your stomach to straighten spine, if spine is forward, stomach is not sucked in enough
• Don’t lean back/forward stretch up for a straight spine

Awkward 3
• Most of the benefits in this posture are when you are coming in and going out
• Up a little on toes OFF heels to prevent painful rotation of hip (input from physio Laura McNair)
• Remember to continually stretch up more
• Core strength to straighten spine
• Squeeze knees strong quads helps keep spine straight

Eagle
• Same principle as Awkward 1
• Sit down lower in chair
• Lift spine up more feel it in the whole spine
• Chest up but don’t compromise hips down
• Keep hips down there whilst lifting leg to aid compression and open hips freeing lower spine
• Use hands to pull foot around, if necessary
• Remember the right way is the hard way
• With heat, practice and perseverance it will come

Standing Head to Knee
• Strong posture
• Remember to suck stomach in at all times
• Protect lower spine whilst kicking out by sucking in stomach
• When you hold in your stomach, your back stretches, most of us don’t hold our stomach in so we’re not getting the stretch in our back
• Best posture for sciatica and back problems
• Locking knee a given
• Spine straight when kicked out before bending forward to touch forward on knee

Standing Bow
• Touch shoulder to chin
• Standing in front of the mirror exercise showed everyone could do it
• Keep shoulder touching chin the entire posture to give a spine twist
• Kick up and back
• Body down more to receive natural irrigation of blood from one side of the body to other

Balancing Stick
• Must continually stretch spine apart in opposite directions forward and back like a human rope in a tug of war
• You must FEEL the stretch
• Belly sucked in to keep spine straight
• Rotate kicking hip down towards the floor to keep hips, pelvis & spine aligned
• Chin forward looking at the floor 4 feet in front adjusts and aligns spine

Triangle
• Bikram says when practising with an injured or healing spine no matter what you must not miss out Triangle posture.
• Most important adjustment students are missing is to push hips forward and down more – no sticking out butts.
• Get the bent knee back more
• Spine straight in the centre will stop crunching down into the hip (hard to open the hip joint when crunching it)
• Stomach in whole time building core stability and strengthening spine
• Upper body up more to stretch spine
• Stretching up and down to create spine traction

In every posture, Jodie often reminded students that “the hard way is the right way”.

I originally met with Paul  the manager of Bikram Brookvale, (following a referral to your studio by Bay Chiropractic) as an option for me to consider in order to attain a level of pain relief from an injury of C5 and C6. My treatment to this point had been 12 weeks of chemical intervention for pain .ie. anti inflammatory drugs and analgesia to enable me to function on a daily basis.

I was impressed by the knowledge Paul shared with me about the Bikram practice during this meeting and I embarked on my initial 10 day pass – well! This was both a mental and physical challenge with quite a number of evenings pulling up to the front of the studio with a desire to keep driving and never to return – but I battled through my demons and attended 8 classes during the first 10 day pass.

By day 7 of my initial practice I started to sleep through the night and not require any chemical intervention to function at work and re-committed to a 30 day pass and haven’t looked back. My ability is very slowly improving and each of instructors contributes in different ways to this improvement. What can you expect from a body 49 years of age – no overnight miracles!

I feel blessed for having found Bikram Yoga as a healing method for my body / mind / soul and the benefits it has delivered and will no doubt continue to deliver as my ability improves within each of the 26 poses. I had to express my appreciation and gratitude.

Grace Mendicino

I started Bikram yoga about 2 years ago. At the time I was suffering from a back injury, I had a bulging disc in my lower back which was pressing on a nerve causing me pain and limited mobility. I had been a regular at the chiro and physio for a long time.

I don’t think I can remember my first class, but I can remember the second one. The room was packed and I was stuck right in the middle, there was nowhere for me to hide. It was so hot. I couldn’t do many of the postures, I couldn’t even do a sit-up because of the pain in my back, but I was hooked from the start.

Over time in the yoga room I developed strength and flexibility in my core and the rest of my body to the point where I don’t have back pain anymore. I love the backwards bends.

I had a dream not so long ago. Someone told me in my dream that the yoga was my body mechanic. I thought about that dream for a while and I thought, “it is my body mechanic, but it’s more than that, it’s also my mind mechanic.” The biggest change in me since I have been doing the yoga is not in my body but in my mind, I am so much happier, calmer, kinder, patient and relaxed. I feel it everyday.

I feel very lucky to have found this yoga and I can’t wait to see where my yoga journey will take me.
Graeme Smith

I began Bikram Yoga at Brookvale studio in August of 2010, and I loved the practice immediately. So much so that I embarked on a years challenge – 365 classes of Bikram yoga in 365 days. It was a life changing experience and I couldn’t have done it without the love, help, and support of all the teachers AND the community of students that come to the Brookvale studio each day. I hope you take the opportunity to try Bikram yoga at Brookvale.

You can read about my Year of Yoga here.

G-Mac

 

Nose breathing in a yoga class calms the nervous system allowing breathing to be deep and from the diaphragm.  Your lungs are then able to expand more completely into the chest so that all organs, systems and cells are working in harmony, allowing flow through the body and ultimately the mind, so stepping out of automatic state into a state of reflection.

Why are you told to nose breath in Bikram Yoga?

When you breathe through the mouth, there is no regulation of the breath. Breathing tends to be short, shallow, and inefficient, not allowing full utilization of oxygen in the body and cells.  Consequently, you breathe out too much carbon dioxide which results in a feeling of distress and panic leaving you gasping for more air (through your mouth) and this ultimately fuels this panic cycle.

Holding your breath during a posture will also connect with this sensation of panic. This creates subconscious patterns in your mind resulting in fears and blocks, distorting perceptions, not checking reality –  the monkey mind at its best!

In this state of hyper arousal, the body’s protective mechanism switches on the sympathetic nervous system (the “Fight or Flight” response), alerting the body to danger. Adrenalin and cortisol are released into the system. These are stress hormones; the mind becomes reactive; it works and lives in a state of constant anxiety and stress continually thinking without  conscious awareness, constantly predicting and anticipating.

Nature gave us an amazing filtering system called the nose. The nose regulates the volume of air we breathe in, cleans, warms and humidifies the air preparing it for the lungs. The mouth however can do none of this.

The body is always present, the mind rarely is.  Being constantly aware of the breath during your yoga practice will anchor the mind into a state of presence and ultimately allow deeper understanding and true connection to self.

Be truly present and mindful in your practice without judgement and anticipation.

Remember Nose for breathing, Mouth for eating, Ears for listening

Namaste

Helena Ellard,
Bikram Yoga Teacher

In place of the yoga classes we are offering a one-off special yoga orientated fitness session in The Primal health and fitness suite, adjacent to our yoga studio.

The session will be FREE to our students. It will be designed, specifically, to target and enhance your yoga-related health and fitness.

This will be an opportunity for yoga students to gain a FUN and DIFFERENT perspective on complimentary health and fitness practices in a specifically designed and coordinated programme.

THERE WILL BE ONE SESSION ONLY AT 9.30AM.

Crèche facilities will be available as normal. The session is free and spaces are limited to 40 students. First come first served.

Please either book at the front desk or call 9907 4960 to reserve you place. Please only book if you are sure to be attending.

If you want to more seriously jump-start your health in time for Spring then take THE PLUNGE, 30 Day challenge FOR JUST $120!

For those TOE DIPPERS who have just finished the 10 day challenge and want to continue by taking THE PLUNGE … you can sign-up for the additional 30 days for just AN EXTRA $100!

Yes… You can purchase both passes, that’s 40 days of unlimited yoga… FOR ONLY $150…

Meaning that if you take the SINK or SWIM double deal and manage to complete a class a day for 40 days… it will cost you just $3.75 per class!

Join the 30 Day Bikram Challenge – sign up at the front desk !

What is Acupuncture?

Acupuncture is an ancient Chinese Medicine healing art based on Taoist philosophies. It is a holistic and energetic system of healing whereby a person is viewed as a ‘whole being’ – comprising body, mind and spirit. A human being is seen as one with the universe – not as separate, therefore he or she are influenced by the changing seasons and other movements like the cycles of the planets.

We are so excited!  It’s 10 years since we moved from a small space in Harbord to our beautiful home in Wattle Road, Brookvale.

We’re celebrating this milestone for 10 whole days with some fantastic events and offers to say a HUGE thank you to everybody in the Bikram Yoga Community and to give new students an opportunity to really gain the benefits of a regular Bikram practice…

Unlimited Bikram Yoga for Less than $28 per week – Includes 1 month FREE!

Sign up to our best value Direct Debit plan and we will give you your first month absolutely FREE!

An annual Bikram Yoga Direct Debit plan is the most cost-effective way to look after your health and well-being -
and at less than $28 every week for unlimited yoga you achieve the best value direct debit plan available.

Labour Day Class times are:

6.00am – 9.30am – 3.30pm – 5.30pm

Please note that there are no childcare facilities available for any of these classes.

Labour Day, No Sweat!

Who are we?

Think of us as a cross between an Exercise Physiologist, Personal trainer, and Nutrition and Lifestyle Coach. We are passionate about what we do, practice what we preach and lead by example. We feel our own bodies and current health are a reflection of the life we live.

What do we do? We teach people how to take responsibility for their own health. To be as healthy and pain free as naturally as possible. To focus on improving the quality of what we call the ’6 Tao’, or six optimal paths to health (Thought, Air Water, Food, Motion, Sleep).

A big part of our exercise and lifestyle coaching involves educating people on the importance of your body being in tune with nature. We sync our physical training, nutrition and lifestyle coaching to that of the 4 seasons.

Don’t be afraid to come and say hi to us! We’d love to meet you. Better yet we’d love to teach you how to change your life like these people!

Book in for your COMPLEMENTARY FIRST SESSION – Call 8006-9266 Now

Read more about Primal Movement at our website here

Bikram Yoga is the perfect way to regain your tone, fitness and strength after childbirth, while also calming your mind and lifting your spirit.  Yet, with children to care for, it can be so difficult to find the time to get to a yoga class.
We offer a daily child-minding service (except Sundays) at Play Planet, downstairs from our yoga studio.

Children aged 1 – 10 years :
Mon - Fri for 9.30am class

Children aged 2 – 10 years:
Saturday for 9.45am class

What you need to know

All children under 2 MUST be registered prior to their first visit to creche.  Download the form here, fill it in and hand it in to Play Planet when you first use creche.  Alternatively you can fill one in at the front desk when you arrive

Creche is $9 per child - just pay Play Planet at their reception. This gives your child 2.5 hours care under the watchful eye of our dedicated and experienced care staff with morning tea (sandwiches, fruit and popcorn, or yoghurt for the under twos) &  unlimited playtime in Play Planet!

Alternatively, Play Planet offer a 6 month Bikram Creche Pass* for $170 + $70 for each subsequent child.  The pass includes morning tea and works out at just $6.54/week – excellent value if you plan to use creche once a week or more!

(*only valid for creche use, not general Play Planet entry)

Please arrive at least 15 minutes before class to sign-in to creche, settle your child.  introduce yourself to our experienced carers (they’re the ones in the purple Bikram Creche t-shirts!)

and remember….don’t forget SOCKS!

We at Hanya Massage Therapy offer a range of massage treatments, including Remedial Massage, Deep Tissue Massage, Sports Massage, Pregnancy Massage and Swedish Massage

We cater to clients from North Sydney, Northern Beaches, Manly, Sydney CBD – all seeking remedial massage for sports related stress as well as deep relaxation of over-used muscle groups.

Our massages will provide you with a deep muscular release as well as with a total relaxation of your body, mind, and spirit.

Each massage treatment includes the placement and application of hot stones to assist the process of relaxation and healing.

What is a Remedial Massage and why do I need one?

Everyone has muscle tightness at various times and there are some people who have muscle tightness all of the time.

Perhaps your work requires many hours over a computer – in this case the muscles in the front of your chest will become short and overused, over-stretching your upper back and shoulders muscles placing them in a compromised and weakened position.This results in a classic posture imbalance causing chronic neck and upper back tightness and restricted range of motion.

Alternatively, after an intense physical workout, specific muscles may feel tight and sore because they have been overused.

In both instances we will utilize remedial massage techniques and the use of hot stones to locate and repair these damaged and overused muscles, working deeply to release adhesions andtightness whilst elongating each muscle to its original length andimproving overall muscle function.

Why use Hot Stones in a Massage?

One of the most important aspects of any massage is increased blood circulation. Throughout each hot stones massage treatment we apply onto your body and massage with our warmed river stones (hot stones), infusing those deeply knotted muscles with a fresh rush of blood & oxygen/nutrients.

Application of hot stones in your massage melts away the tension in muscles three times faster than a regular massage.

How Remedial Massage compliments Yoga?

Remedial Massage is a natural complement to yoga, and vice versa. As you move through your practice you will notice ever changing muscular resistances and imbalances. Regular remedial massages together with hot stones will help release thesespecific problem areas and in turn strengthen your asanas.

How often should you receive a Massage?

Every client is unique and responds at varying rates to each hot stones massage treatment. Progress made during a remedial massage treatment is building on the progress made in a prior massage.

Chronic conditions will initially require regular massage treatments to make consistent gains. We will be able to advise you regarding frequency of follow-up treatments during your first remedial massage.

Pricing

Remedial Massage, Deep Tissue Massage, Sports Massage, Pregnancy Massage, & Swedish Massage
Hot Stones are incorporated in every massage

60 minute massage treatment = $85
90 minute massage treatment = $120

Accredited Health Fund Providers – We Are Open 7 Days a Week

Call Us Now to Book Your Hanya Massage Treatment

Michelle Ivins Call 0401 256 413 Available Monday, Wednesday, Saturday and Sunday	Zuzana Gaalova Call 0451 488 202 Available Tuesday, Thursday, Friday and some Sundays

Michelle and Zuzana have the combined experience of twelve years as Certified Remedial Massage Therapists and are both members of ATMS. They are passionate about their profession and will happily assist you anytime with questions regarding treatments and recommendations.

Hanya Massage Therapy – Bikram Yoga College of India – Level 1, 18 Wattle Road – Brookvale

Ka Huna Massage is a holistic approach for healing, stress-relief and rejuvenation, for the body, mind and soul.

A Ka Huna massage is done primarily using the forearms, in long flowing strokes that can be gentle or deep tissue, and sometimes with the additional use of sound and hot stones. The intent is for healing on all levels. During the massage, music is played and the therapist moves around the table in a dance-like rhythm.

Call Us On 0412 163 716 to Book Your Ka Huna Massage Now

A Ka Huna full body massage is beneficial both physically as a remedial massage – if you have aching muscles – and emotionally as a relaxation massage, if you need to de-stress.  We use a
variety of massage techniques including remedial massage to help relieve stress & fatigue, ease
muscle tension & stiffness, revive and revitalise you.

Each massage is tailored to suit each individual client.  Prior to the massage, the therapist will talk to you about things such as your mental, emotional and physical state in order to determine what is the best treatment for you at that time.  A relaxation massage may be more appropriate for your current state of mind as opposed to a remedial massage that would be more beneficial for your physical state.

Clients are encouraged to focus on their breath during the massage. Each inhalation allows you to take in fresh energy and inspiration into the body and mind, with each exhalation helping you to rid yourself of tension and blocked energy.

Anyone can receive a Ka Huna massage, whatever your age or state of well being. Think of receiving a massage the same way you do about your yoga practice; as an essential part of taking care of yourself and your general well-being.

Ka Huna Massage Therapy and Pregnancy

Call Us On 0412 163 716 to Book Your Ka Huna Pregnancy Massage Now

Services and Pricing:

Ka Huna massage therapy here in Sydney is open 6 days a week with a selection of 60, 90 or 120 minute massages available. A very special Ka Huna massage available is the ‘4 hands’ massage which is two therapists working together on one client.

The Therapists:

Bridget & Mariana have received intensive training in Ka Huna Massage Therapy at Mettes Institute in Queensland and are accredited with ATMS & IICT.  They have both also studied Reiki and Bridget has obtained a Diploma in Remedial massage in Sydney.

We only use 100% organic coconut oil. Some Health Fund rebates apply

To Book a Ka Huna Massage Call Us On 0412 163 716

Want more information? Visit our website here

Testimonial

I recently enjoyed a Kahuna Massage provided by Bridget at her Kahuna Massage rooms in Brookvale, Northern Beaches. I found it to be an incredibly unique experience, completely different to any other massage treatment I have had before.

It was an extremely relaxing and nurturing massage as well as being therapeutic when required. The music played during the massage treatment helped set the tone for a wonderful massage that has to be tried to be fully appreciated.

At the end of the one hour kahuna massage, I didn’t want to leave, I just wanted to fall asleep. It was incredible and I will most definitely be returning for a followup kahuna massage therapy.

G.M. – Sydney

This ANZAC Day, Monday 25th April we are offering a
ONE DAY ONLY SPECIAL
60 Days Unlimited Bikram Yoga for Just $235!!

Come to class every day and pay ONLY $3.91 per class!

To buy your pass, come into the studio, or call us on 9907 4960.

Don’t miss out on this INCREDIBLE OFFER – remember,
this pass can ONLY be purchased on ANZAC Day.

You have until the end of May 2011 to activate this pass.

AKA:

Bikram Certified: 2009

Favourite Posture: Tree

Iconic Figure Whom I Most Admire: Lao Tzu

Favourite Food: Seaweed Salad

Favourite Drink: Beetroot, carrot, celery, apple and ginger juice

Number 1 Song: Crosstown Traffic – Jimmy Hendrix

Favourite Quote: “A journey of a thousand miles begins with a single step” – Lao Tzu

Most Likely to Say: “Has anyone got any chocolate?”

Least Likely to Say: “Yeah” for Awkward Pose, especially the second part