THE 5 LAYERS OF THE MIND

The Tantric point of view seems to provide more space for the allowance of our natural human experience, which includes the 5 Layers of the Mind. These are explained in Tantra of the Yoga Sutras as follows:

• Undistorted Knowledge occurs when the mind creates an image from direct perception; for example, what you experience from your senses and/or intuition, deductions form partial information, and/or credible testimony from text, a teacher, or parent

• Misconception happens when the mind directly perceives something through the senses or intuition but creates a distorted image of what it is perceiving. 

*This distortion may come from our samskaras, which are our underlying, deep-rooted patterns and beliefs, which are deeply connected to our ego and how we define ourselves by specific identities and experiences.

• Imagination is when we hear about something, and the mind creates an image that is based on anything other than words.

• Sleep—here, the mind experiences inertia. This is its own form of vritti, which helps the mind to reset and recharge. To calm the mind, mastering sleep habits is essential. 

• Memory is when a previously perceived object, form, or idea comes back into consciousness.

From the Tantric perspective, these are natural occurrences of which we are not trying to “rid ourselves” but simply (or not so simply) trying to harness. These layers exist, and they are valuable to our human experience in this life.  It is my opinion that whatever language we resonate with, both perspectives do offer us the ability to understand that we have the potential and competence to go beneath the surface of these fluctuations. “Going beneath the surface” can essentially be interpreted as calming the mind. When the fluctuations create chaos and/or anxiety, we become off balance, and the mind feels cluttered and busy. This is when and why we go to our yoga practice, meditation, and pranayama: in order to soften these layers.

How is this achieved? This is achieved through focus with intention. This can also be interpreted as well-placed effort, or abhyasa, which means “making your best effort to focus all the vritti on one single point, whether it is an action, object, thought, or image.” Finger, Alan. Tantra of the Yoga Sutras. Pg. 26.

 Matt has this ability to effortlessly weave this into every class. Each breath, transition, and biomechanical setup is methodical and very intentionally expressed so that we have no choice but to move in a way that harnesses our attention within. We are focused on not only the movements but the sensations we experience throughout. These are the “aha moments,” if you will. Matt explains that it is when we go deeper, to the level of awareness of the sensations, that we actually experience stillness. This is when we go below the layers of the fluctuations of the mind. This is when we find more calm and presence in the moment.

At the end of today’s video, you’ll see how even what may appear to be a “simple movement” is executed with such precision and awareness that we have no choice but to surrender to the sensations and to the release of the “fluttering” of the mind.

In this particular class, Matt is preparing us for Side Crow. He talks about this harnessing of the mind within the movement, and he explains how we focus the body and breath in order to go deeper within. He then proceeds to the next actions in the physical body that will lead us toward what is necessary for Side Crow, but in the moment, we are fully engrossed in the stillness of the mind in the present moment and present actions. Now, as our muscles activate, building heat and tension, the fluctuations may want to rise and fall with more intensity again, but please note that all vritti are motivated by either pain or pleasure; whether the experience is difficult and challenging or easy and delightful, we can still place our efforts in a way that helps us maintain a sense of tranquility. Maybe when the vritti intensify due to challenge, the tranquility can come from an understanding that any particular challenge is ultimately happening for us and not to us and that by letting go of the outcomes (vairagya), we will come to see just exactly how they serve us in the end. On the other hand, when there is excitement, joy, and happiness, and the mind is wild with elation, we can enjoy it for what it is and yet recognize that these are the energies of life—the ups and the downs don’t determine our value; they simply reveal an opportunity to stay present.

THE ROLE OF MEDITATION TO GO BENEATH THE SURFACE

At the beginning of the Heart Module in Matt’s 300 Hr. Yoga Teacher Training, he describes Meditation as a way to help ourselves to “clean out the dirt and dust” within our minds.  Again, it is a process of self-inquiry that helps us understand where the dirt came from and why we didn’t clean it sooner. Meditation keeps the dirt from building, self inquiry inspires us to keep meditating.  We also come to understand that meditation is not the removal of our thoughts, but again where we place our attention.  This is exactly what the Tantric perspective provides for us.  There is the understanding that the 5 layers of the mind are not to be removed (they are natural), but where do we place our attention? Yes, you’re right…beneath the surface. 

In the 2015 study, Meditation: Process & Effects, by: Hari Sharma, it explains that:

“During the process of meditation, accumulated stresses are removed, energy is increased, and health is positively affected overall.”

This directly reveals the value of meditation and its ability to settle the fluctuations of the mind.  It’s focused attention and the well placed effort (Abhyasa) of our awareness that supports the removal of certain stressors. This supports our ability to quiet and calm the mind.  With increased energy, we can go to our mats for asana in order to build on our awareness of the 3 outer layers of the koshas.  

The study also says:

“In ancient Vedic texts, it is said that the meditation process takes the mind from the outer realm of the objective world to the inner realm of the inner faculty (which includes the mind, intellect, ego, and Chitta – the storehouse of all memories and impressions of life), and finally goes beyond both the outer and inner realms to reach the deep inner Self.”

Sharma, Hari. “Meditation: Process and effects.” Ayu vol. 36,3 (2015): 233-7. doi:10.4103/0974-8520.182756

This is it, it describes the process of going from the external to the internal and finally going to the inner realm to the deeper self.  This is just another way of describing the shift from sitting within the crashing waves of the mind, to going beneath the surface and into the stillness.  

There is clearly a lot to uncover and unpack here, but this is the beauty of stepping into our awareness.  All we have to do is take the first step. 

“Yoga citta vritti nirodhah” can happen at any time you want.  You don’t just go to the yoga mat to find this.  You go to life to find this. Funneling attention into awareness itself at any time helps you to find more opportunities and moments to remain in the realm of stillness.

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Article by Trish Curling

Video Extracted From: 300 Hr. Training

The Actions for Extended Side Plank, Variation at the Wall

As always, it’s imperative to start your awareness from the ground up.

Step 1 – Matt explains that the gripping of your hand into the mat activates the flexors of your wrist. This is important because now you are utilizing technique to activate strength and set a solid base for the posture.

Step 2 – Next, we have spinal extension as a result of the shoulder blade moving into the spine. Matt emphasizes how necessary these actions are so that the rest of the posture can actually be expressed.

Step 3 – This step is really connected to Step 2, as it’s important to take the steps of lifting your shoulder up, back, and around. We also see this in Matt’s Shoulder Alignment Tutorial for Wild Thing.

Step 4 – Move your pelvis and weight in towards the wall.

Step 5 – You can then bend your knee and bring your foot onto the wall.

Step 6 – This step can take you to another level.
Grab your knee and pull it in as tightly towards the chest as possible. If this is the final step in the journey at this time for you, Matt explains that the only thing missing is the extension of the leg, removing the quadricep engagement.

How does this differ from the next variation?

Article by Trish Curling @AnioYoga

Video Extracted From: Mobility Immersion

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ANATOMY

The awareness of your anatomy is vital for you to understand each step. Understanding your anatomy helps you more clearly and intentionally connect with the sensations in your body, therefore cultivating a more direct line of communication from your brain to your body and from your body to your brain. The development of these signals will promote a more sophisticated body awareness that will help you activate the appropriate muscles (without overdoing it) and know exactly what directions not only to take but also to maintain in a particular part of your body as you layer on each action.

TRANSITIONING FROM THE GROUND TO WILD THING

After all of this, it is now your time to bask in the shine of this delightful backbend. Now there is the expansion, the extension, the confidence that you are safe in this posture, and most importantly, the desired health of your spine in this pose.

If King Cobra is not quite on the menu yet, click here to build the foundation with Matt’s 3-Part Cobra. Keep in mind that you will also explore 3-Part Cobra in Matt’s next immersion, Anatomy in Motion.

See you on the mat!

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Article by Trish Curling

Video Extracted From: Mobility Immersion

THE BIOMECHANICS 

In the video below, you will notice two key points. First is the rotation of the arm bone (external), which pairs with retraction of the shoulder blade. Second, you will see that in Wild Thing, my shoulder is NOT stacked directly above the wrist.

There are two reasons we focus on external rotation. First, it helps stabilize the arm bone in the shoulder socket (glenohumeral joint), which tends to be challenging for most people — it’s safe to say that most humans are chronically internally rotated at the shoulder. The second reason is that external rotation in this position helps to retract and depress the shoulder blade. As a result of these actions, you will feel your spine move into a backbend so long as you don’t do anything to counteract the movement.

Wild Thing shoulder alignment is not just about the shoulder; it also helps to prepare your spine for the deep backbend that Wild Thing requires.

The Risk: If you skip these steps, you will likely wind up with pressure, strain, or pain at the front of the shoulder joint. Additionally, your posture will feel more like a 3-Legged Tabletop than an expansive heart opener.

TRANSITIONING FROM THE GROUND TO WILD THING

As you rise up from the ground, you will notice that you will be tempted to undo the shoulder alignment. I suggest filming yourself so you can observe with your eyes, as it can be easy to feel like you are doing one thing while the body is doing another. Rewatch the above video and you will see that as I rise up I am deliberately rotating the arm bone outward and the moving the shoulder blade backward.

KEY POINT: THE SHOULDER IS NOT STACKED OVER THE WRIST

Notice that as I rise up, I keep moving my weight into my legs and using the strength of my legs, buttocks, and back to press my body to the sky. This is to take the stress off of the shoulder and minimize the risk of shoulder injury. Using your legs and back muscles will also help you deepen the posture. 

To learn more about the anatomy, biomechanics, and techniques you can apply to advance your asana practice, join the Anatomy in Motion immersion. This immersion is unique in that each class begins with a visual anatomy tutorial, helping you see how your muscles create movements. Following the tutorial, you learn how to incorporate this knowledge into your practice, and most importantly, you learn to FEEL your anatomy.

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This is for you if you are interested in deepening your yoga practice, building your confidence, learning how to create a class, and sharing this practice with friends, family, or beyond. Yes, it’s for all levels, ages, etc.

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

This training is definitely for you if you are already certified at the 200 or 500 hour level but want to take your teaching career and practice to the next level. In this training, you will learn Anatomy, Biomechanics, Postural Techniques, Intelligent Sequencing, Breathwork, Meditation, Heart-Centered Philosophy, Theming, Business Structure, Marketing, Social Media, Branding, and how to build a sustainable and successful career!

Article by Matt Giordano

Video Extracted From: Mobility Immersion

It’s not unusual to feel “stuck” in our yoga practice at times. We may come to a place in our physical practice where we are not experiencing our full potential. One of the common areas we may feel “stuck” is with our flexibility.

In my previous article, Healthy Hamstrings, I discussed a technique Matt shows us to create more flexibility in our bodies: facilitated stretching. There is yet another technique to encourage a flexible body, which I want to discuss more here. That’s reciprocal inhibition.

Reciprocal inhibition is doing the opposite of what a facilitated stretch asks us to do. It’s true that we are still activating muscles in order to achieve greater flexibility, but we are now activating the muscles that oppose the muscles that are stretching.

In today’s video, Matt demonstrates how to explore these actions in Prasarita Padottanasana: Wide-Legged Forward Fold.

PRASARITA PADOTTANASA: WIDE-LEGGED FORWARD FOLD

In Prasarita Padottanasana (an open-hip posture), our legs are in abduction, while we also flex at the hip. This position requires flexibility in our hips, adductors, and hamstrings, and there are also key areas to explore activation of potential strength. These areas include adductors, abductors, quads (including the rectus femoris, which is also a hip flexor), and hamstrings.

Activating the adductors and hamstrings supports the facilitated stretch technique because those muscle groups are already being actively stretched. On the other hand, activating the abductors and quadriceps generates the reciprocal inhibition technique, because those muscles oppose the adductors and hamstrings. In this video segment, Matt demonstrates why and how to activate the quadriceps and one of the abductors, called tensor fasciae latae, or TFL for short.

Side Crow is a challenging yoga posture, but it is more accessible than most people think. There are ways of “cheating” in the posture that can make the shape more attainable, such as placing your hip on your elbow. In this tutorial, we won’t be going over that version. The intent here is not to help you attain a shape but rather for you to gain both a greater awareness of how your body works and ways in which you can strengthen it. As a result of increased strength and body awareness, postural attainment is inevitable, but the process is far more fulfilling and long-lasting.

WRIST STRENGTH TO BREAK THE FEAR

Side Crow is a yoga pose that requires a twist of the spine, and like all other arm balances, upper body strength and technique are a must. The most important muscle group to strengthen is the flexors of your wrists. These are the muscles that stop you from falling, and since fear of falling often holds people back, you will want to make sure these muscles are ready for the job. The easiest way to strengthen the flexors of the wrists is to start gripping your fingers into the ground. Of the muscles in this muscle group, 2 are in charge of finger flexion as well. Finger flexion is like making a fist or grabbing something. Grip the ground in postures like All 4s, Down Dog, Plank Pose, and Chaturanga, and with repetition, you will get stronger and stronger.

We’ve all seen those yoga teachers and/or practitioners who float through the transitions of jumping back from Uttanasana to Chaturanga and/or jumping forward from Downward Facing Dog  to Uttanasana. They seem to have hang time like Michael Jordan going in for a dunk. It can be absolutely mesmerizing to watch the ease with which they execute these transitions. There’s no magic pill to take when it comes to building these transitions into your practice. It is also important to note that it absolutely does not have to be a goal to build the “end result” into your practice, but the drill we see in today’s video (“The Slide Back”) can be done simply with the intention of  building strength and awareness in our practice overall.

Like anything else, it’s revisiting drills like these repeatedly over time that helps us to see transformation in our bodies and in our practice as a whole. What we ultimately gain is a deeper awareness of our bodies. This awareness shows us what we need to strengthen and where we need to place our bodies in space.

WHAT DO WE NEED TO STRENGTHEN?

When jumping back into Chaturanga, it’s true that we must cultivate strength throughout the body as a whole unit, but there are some key areas where we need to bring our focus and attention.

Wrists
We’re required to bring our wrists into extension in order to stack our bodies above our hands and to bear the weight of our bodies. We also grip our fingers into the floor in order to recruit and strengthen the forearm muscles.

Serratus Anterior
Pushing the floor away and creating fullness in your back creates protraction of the scapulae. The activation of the serratus anterior slows the descent of the body into Chaturanga, where the scapulae will then find retraction.

Pectoral Muscles
Placing our hands wider than shoulder width apart and turning the hands out as if turning two knobs away from one another (along with the protraction of the scapulae) helps to turn on (contract) the major pectoral muscles. This happens when we find external rotation of the humerus while the elbows rotate in. This helps to draw the energy in towards the midline of the body.

Triceps
The triceps also play a role in stopping you from bending too soon. The triceps help to oppose the action of the joints (i.e., elbows bending too much and too soon).

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