combine modern western science with the ancient art of hatha yoga

Scientific Keys

Combine Fire and Water in Yoga

The four classical elements are Earth, Wind, Fire and Water. The Fifth element is Energy.

Consider that muscles represent the Water element because muscles are mostly composed of water. The electrical impulses of nerve conduction represent Fire.

This Scientific Key is the first in a four-part series on combining neurophysiology and yoga. This series explains the spinal cord reflexes as they apply to yoga. These reflex arcs involve the muscle spindle, the Golgi tendon organ, reciprocal inhibition and muscle recruitment. Once you understand these reflexes you can apply them individually or in combination to any of your poses. I call this systematic approach to neurophysiology, biomechanics and yoga "The Bandha Yoga Codex."

In this first Key, we explore the muscle spindle stretch receptor and how to work with it to deepen our poses.

Fig 1

The muscle spindle is a sensory receptor that is located in the "belly" of all skeletal muscles. It detects changes in length and tension within the muscle. Basically, when a muscle stretches, the muscle spindle sends a signal to the spinel cord, which then signals the muscle to contract and resist the stretch. This protects the muscle from tearing and is known as a "spinal cord reflex arc".

The muscle spindle is one of the reasons we never force ourselves into a stretch in yoga. Forcing a stretch intensifies the firing of the muscle spindle, causing the muscle to contract. This mechanism may block deepening of the stretch. Never force yourself into a stretch, but rather "dissolve" the blockages slowly by working with the spinal cord reflex arcs.
This image graphically illustrates the spinal cord reflex of the muscle spindle. Note the synaptic vesicles carrying neurotransmitters from the sensory nerve of the muscle spindle to the motor nerve that signals the muscle to contract. All of this takes place at the level of the spinal cord without our conscious awareness. This is a "primitive" reflex that occurs in response to a biomechanical event, the stretching of a muscle.

The following images use Uttanasana to describe a technique for "reassuring" the muscle spindle that we are carefully stretching during our practice.
Fig 2
Let us begin by looking at Uttanasana.

Carefully bend forward until you feel a moderate stretch. The muscle spindles of the hamstrings and erector spinae will fire in response to this stretch and send a signal to the spinal cord. This is the first part of the reflex arc. The second part is the outgoing signal from the spinal cord to the muscle. This involves the motor nerve and stimulates the muscle to contract. This contraction of the hamstrings and erector spinae is part of what may prevent deepening of the posture.



Fig 3: Hamstrings stretching in Uttanasana
Here the same reflex arc goes into action for the erector spinae muscles. The muscle spindle signals stretch and the spinal cord signals the erector spinae to contract.



Fig 4: Erector spinae stretching in Uttanasana
"Dissolve" reflex contraction of stretched muscles by slightly relaxing the stretch. This decreases the firing of the muscle spindle stretch receptors.

You can do this for the hamstring by slightly bending the knees. Hold this milder stretch for a few breaths.



Fig 5: Relaxing the hamstrings in Uttanasana
Once the muscle spindle acclimates to the milder stretch, contract the quadriceps to straighten the knees and deepen the pose. Contracting the quadriceps inhibits the relfex contraction of the hamstrings caused by the muscle spindle.

It may seem counter-intuitive, but we can actually deepen a stretch by first backing off on the stretch.



Fig 6: Contracting the quadriceps to stretch the hamstrings in Uttanasana
As with the hamstrings, you can dissolve the reflex contraction of the erector spinae by slightly relaxing the stretch. This decreases the firing of the muscle spindle stretch receptors.

Do this for the erector spinae by lifting the back slightly from the hips. Hold this milder stretch for a few breaths.



Fig 7: Relaxing the erector spinae in Uttanasana
Once the muscle spindle of the erector spinae acclimates to the milder stretch, contract the psoas and rectus abdominus to flex the hips and torso and deepen your pose. Contracting the psoas inhibits the relfex contraction of the erector spinae.



Fig 8: Contracting the psoas to stretch the erector spinae in Uttanasana
Practice tips:

You can use this technique to deepen any posture that stretches your muscles. It is an exellent technique if you are new to yoga or teaching practitioners new to yoga. It also works well if you have not stretched in while.

In summary, work with the muscle spindle as follows:

1) Backing off approximately 20% from a full stretch. Make sure you still feel a mild stretch so that some of the muscle spindles are still firing.

2) Hold the milder stretch for 3 - 4 breaths to acclimate the muscle spindle and reassure it that you are stretching safely.

3) Then, using control, carefully go deeper into the pose by contracting the opposing muscle group.

 If you are new to integrating anatomy into your practice, remember that it is not necessary to memorize this technique on your first pass. Begin by enjoying the beautiful images of the body in yoga. This alone will awaken your brain's awareness of the anatomy during your practice.  Return at a later date for a closer look and then gently go thru the motions illustrated above as you practice this pose. Then leave it. Your unconscious mind will create new circuitry while you rest. Enjoy this process and when you return to the mat you will be surprised at how easily you access this technique.

Namaste'
Ray and Chris


Anatomic Yoga TM