Scott Anderson, Ph.D.

As I mentioned in the previous blog entry, breathing is one of the least understood aspects of Yoga. True, we have many images and techniques regarding breathing techniques, though at the end of the day, the incidence of incorrect breathing is epidemic. Perhaps you’ve heard teachers suggest belly breathing , filling the collarbones , b reathing into the side ribs , filling the armpit-chest or other secondary instructions. While each of these carries an element of truth, in isolation, they’re often misleading. These instructions are all based on the assumption that the diaphragm is moving properly. In our 21st century world, this assumption doesn’t carry much weight. Perhaps proper diaphragm movement was commonplace at some other time and place, but today it’s become exceedingly rare. Why do we care about the movement of the diaphragm? The diaphragm signals the brain whether to be content, or ready-for-the-worst. If the diaphragm is moving improperly, the sympathetic nervous sys...

In the era before the iPod, it was rare to see adults riding their bikes down the street belting out songs. Such boundless enthusiasm is a wonderful and rare experience, and my first glimpse of Ashtanga Yoga inspired such a feeling. I enthusiastically described this first practice as though I felt like I’d been shot out of a cannon, and I imagine there are still mothers in South Minneapolis using hushed tones to warn their children of the daft man on a blue bicycle. It didn’t take very long before my dedicated Iyengar practice became a dedicated Ashtanga practice. As a fairly experienced yoga student, I quickly integrated the practices of first and second series into my routine. If sufficiently motivated, I’d chip away at third series every now and then. In the process, I quickly became stronger and more flexible than ever before. The only challenge with this practice, as many of you may have experienced, was working it into my daily routine. In 1991 I was a graduate student in the ...

By 1990 or so it was clear that I wasn’t going to renew my membership in the Society of Physics Students , and against all better judgment, was instead destined to pursue dreams of being a self-supported Yoga teacher. I had been blessed with very fine teachers who modeled such a life, and I also stumbled upon a most inspiring calendar at that time Just a couple years prior, I first encountered Ashtanga Yoga . My soon-to-be good friend, Julie Lerner, had just moved back to Minneapolis from Encinitas, California. She brought back not only a tan body, but also this most remarkable approach to Yoga. For my Iyengar -trained eyes and body, this was unlike anything I’d ever seen or felt. I’ll never forget that first day we practiced together – holding my belly firm, breathing like a freight train and moving (moving!) from pose-to-pose for what seemed like hours! Though I was drenched with sweat, and exhausted, I felt like I’d experienced heaven. After the practice I got on my bike and rode li...

I often refer to the Three Fundamentals as Clandestine Yoga. We often think of yoga as something we do in a specific time and place, away from all distractions. While a disciplined practice is a powerful ally, we aren’t likely to bust out a triangle pose in the frozen-food aisle when we feel our hips stiffening up, nor are we likely to set aside our daily work to practice shoulderstand each time our neck aches. The Three Fundamentals are powerful medicine and can be practiced at any time and at any place. Alignment Yoga classes generally start with a meditation on the Three Fundamentals. This helps us drop the stresses and tensions we unconsciously burden ourselves with, and sets the stage for a focused, joyful yoga practice. Keeping the Three Fundamentals in mind while practicing the yogasana strengthens the muscles of inner awareness, and paves the way for moving through the day with more ease and equanimity. The Three Fundamentals are uniquely applicable to Westerners – the yo...

While visiting my Mom in Tucson this past December, it became clear I’ve never really given Pilates a chance. I first encountered Pilates in the early 90’s, and even attended a few sessions of a teacher training program. While the work intrigued me immediately, I wasn’t secure enough in my knowledge of Yoga to confidently embrace learning material that may have challenged my existing view of things. In that uniquely human way, I derived a great deal of comfort by insulating myself from that which is unfamiliar. I was hiking in the Catalina foothills when it suddenly dawned on me that the past few years of occasional Pilates lessons and training had opened new vistas, though I was still framing my view of the physical body through my understanding of yoga. It seemed high time to put the Asana practice on the back burner while I more fully committed to learning another system in order to more fully comprehend its benefits. Knowing my propensity to default back into Yoga mode, the road ma...

For the beginning yoga student, a slip-resistant mat is important. Stick with a reliable brand (such as Hugger Mugger or Prana) and your mat will keep your feet and hands from slipping while you learn the basics. When you buy a good quality mat, you’ll find it’s joyfully free of oils and the other contaminants that make them slippery. If you’ve purchased a good quality mat and it’s still too slippery, you get to join ranks with the people who bought the cheaper mats that are covered with an oily film. To remove this film (called mold release, in reference to the oils that facilitate peeling the mat from the production equipment), wipe the mat down thoroughly with a vinegar/water dilution. Once you’ve thoroughly scrubbed the mat, hang it up to dry. After a thorough cleaning, you’ll find the discount mat may now be usable, and the stickiness of the best quality mats will be help you get the hang of the basic yoga postures. For the continuing student, however, this answer is incomplete. ...