Yin Yoga, Paul Grilley

General Notes

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This book provides a great overview of how one might think about Chi (very similar to Prana) and Yang Yoga (very similar to restorative). It’s important to have balance.

 

Boyd has three levels:

1. Causal body (thoughts and beliefs) which is more responsible for beliefs

2. Astral body (emotions and desire) which is subtle and responsible for memory

3. Physical body (material) which feels pain

 

Modern medicine has discovered energy moves in water via connective tissues via bio-electrical and bio-magnetic pathways.

 

Long suppressed vrittis are vasanaas. They are not rational, but they are extremely powerful. They can break to the surface. These can cause a ‘mid-life crisis.’

 

Spine needs to be straight. Retention produces the unity. 

 

Svrdhisthana Bandha (Vajroil) between the navel and pelvis: unites lust, anger, and fear. 

 

Manipura Uddiyana: great and worry. 

 

Anahata/Ujjayi: Chest from close to the glottis. Ujjayi breathing stimulates it. It has to do with aggression and responsibility. 

 

Ajna: center of the brain: wisdom to see illusion.

 

Shiva comes down the first 5 Bhandas and Shaki comes up. 

 

Sahasrara Banha: opens Brahman’s gate: raises Shakti 1-2 feet above the head. 

 

Inhale vibrations so (sooooooo while inhaling). Exhale vibrations = ham (hammmmmmmmmm). 

 

Uneven breathing suggests that the mind is not balanced. 

 

Sahasrara = Om

Anja = Om
Vishuddha = Ham
Anahata = Yam
Mainpura = Ram
Svadhisthana = Vam
Muladhara = Lam.

 

 

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Chakras

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Yoga theory suggest that the body is linked to chakras via the spine. Energy via the chakras comes via Chi. Energy exists in channels called meridians.

 

Important to direct Chi to the proper Chakras.

 

Indians are Tantric with Prana, Chakras, and Nadis

 

Chakras are on the spine going from the Coccyx base to Brahman’s Gate (soft spot on infant’s head). Root of the chakra is on the spine, but it grows in different directions. Hold the seeds of past carks. 

 

For chakra clearing: meditate on a chakra and become aware of it. Vrittis come up and are whirlpools of energy. It’s important not to become attached to these whirlpools. Follow them to their source or dismiss them but don’t let them suck you in.

 

Nadi have the vibrations within the self. We can come to understand the vibrations of each chakra and how we are changing if we meditate on each chakra. Ideally when starting only meditate on one chakra per day. 

 

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Chi

 

 

Chinese are Taoist with Chi, dantians, and meridians. Taoists are excited to harmonize Chi.

 

Chi needs to reach all areas of the body.

 

Buhandas: Banha is yang, but do not strain. Shakti is dormant chi and HUGE at the Muladhra. Banha’s can include contractions to stimulate chi. Higher levels of chi in sushumna magnetizes the energy. Do not close the throat during retention. Mula occurring during exhale contraction. Imagine Shiva descending the spine and Shakti uniting with Shiva. 

 

 

 

Yin and Yang

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Yin is balancing, using slower, longer poses. Yoga was originally all yin before fitness craze of 70s and Ashtanga. We need yang too.

 

Front body has yin meridians and back body has yang meridians.

 

Yin is stable, unmoving, hidden, dark, cold, earthy, and calm. Connective tissue and long holds of this stiff and inelastic tissue are yin. Yin yoga is slow and rehabilitative. You hold a long time with the muscle relaxed so that the connective tissue is stretched.

 

Relax with the breath in yin yoga. Do not force it.    

 

Yang is changing, moving, reveled, light, hot, moving up, linked with heaven. Muscle is yang. Ashtaga yoga is yang. It’s rhythm and repetition. Blood is yang as it moves.

 

Legs are yin and arms are yang. Arms move into the stream.   

 

 

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Sequences and postures

 

 

In terms of sequencing keep in mind:

1. Every pose is bad for someone. Poses are therapeutic and must be tailored, not mastered

2. Forward bend is yin

3. Back bend is yang

4. Time of day and the season matter to the sequencing

 

 

Sequencing ideas are:

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 

Or:

1. Square Pose

2. Half Butterfly

3. Caterpillar

4. Dragon

5. Infant

6. Seal

7. Child’s Pose

8. Spinal Twist

9. Pentacle

 

Some posture ideas include: 

 

Pentacle: Feel the chi via laying on the back with legs wide and arms stretched wide for 1-5 minutes. Nothing up wall. All flat.

 

½ Butterfly. Jannustrana A, 3-5 minutes.

 

Butterfly: Supta Baddhakanasa but folded over forward. 3-5 minutes.

 

Caterpillar: Pachimotansasa with forehead to knees. 3-5 minutes.

 

Snail: Halasana with legs around ears. 1-3 minutes.

 

Infant: Shalabasana with hands and feet up and spread out just a bit. 3-5 minutes.

 

Seal: Legs wide, arms wide. Up dog. Legs being wide focuses more on the lower spine. 1 minute then break.

 

Spinal Twist: Cross legs, look opposite direction.

 

Frog legs on wall: legs up wall and then bend knees and take feet wider. 3-5 minutes.

 

Pelvic tilt while seated is key. 

 

Siddhasana: hip join is elevated to at least as high as the knees is critical to avoid a posterior pelvic tilt.

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