I knew all along that I did not have a comprehensive program to use as a base from which to go forward with my practice and my teaching. The program certainly lived up to its billing as "Yoga with an Inner Focus". Our teacher constantly uses language and teaching methods that helped me grow and improve the inner focus of my own practice. This program and its consistent, authentic message made a difference in my life. Choosing this school was the right decision.
Cindy Ascanio, RYT
It has truly been helpful to my current practice--my asana practice and daily life. My training has answered questions about my life that I have had for quite a while. I find the value in “true” friendships, have found it easier to let some things go that truly are not important, have less anxiety, more confidence in my life, have found a creative side to myself, and truly enjoy my inner beauty and inner focus.
Letty Shaw, RYT
I know how to have a personal home practice, and I practice that regularly. I’ve learned a number of tools to help me get through whatever arises, whether it’s various emotions or flagging energy. Also, I practice meditation twice a day which has made me a lot sweeter and softer around the edges.
Sticking with meditation has helped me observe myself, not believing or engaging with my head as I keep moving toward my center and my potential.
Sarah Yost, RYT
Before the training I always identified with the hawks perched on fence posts or gliding above fields. Now, instead of merely admiring them, in a way I am each of those magnificent birds. When I see one sailing overhead, I know it’s my Self saying “look closer!” I do seem to be more aware of what is going on within/around me.
Resistance bubbles up or falls upon me at every turn, but doesn’t seem to lock on to me as it once did. I have glimpsed the freedom exemplified by my feathered benefactors, and this makes me more aware of resistance as it comes up. If I can feel it, visualize it, I can loosen its grip with the tools that I have learned.
Brad Smith, RYT
As I neared my 50th birthday, I had given much thought to taking a teacher training course, not actually to become a teacher, but to deepen my understanding and personal practice, enabling me to continue to live a healthy active life.
I signed up the Shambhava School of Yoga Teacher Training. Over the next several months I learned so much about myself, my anxieties, fears, weaknesses and strengths. At times I felt confident, other times inadequate. I soon learned I was not alone. The class schedule was structured to meet the needs of everyone.
The teaching of the materials was skillful, thorough and presented in a manner for all to understand. It was obvious from the beginning that our teacher was committed to sharing her wealth of knowledge, wisdom and heart to this class of trainees. Her endless support and encouragement allowed us the freedom to experience and grow at our own level. The challenges have been extremely rewarding.
This teacher training, was filled with new growth, lots of laughter, camaraderie, overcoming of fears, anxieties and doubts. Looking back I would not trade this experience for anything. This has truly been much than completing a goal. My life is much richer.
My sincere gratitude and thanks to The Shambhava School of Yoga for not compromising the integrity or quality of your teacher training program, and of course to my teacher Susan LeVine and my fellow classmates. I would highly recommend this class to anyone who has the desire to become a well trained yoga teacher, as well as someone looking to increase knowledge, understanding and deepen their personal practice.
Debbie O’Donnell, RYT
I have experienced many changes throughout the course of this teacher training. When I first started I was scared to even talk in front of the group. I have developed more self esteem as a result of this training. I have learned to accept my weaknesses without judging myself and also most importantly accept my strengths without trying to find error in them. I now find more hope in life’s difficulties.
Kasey Parsons, RYT
There’s more to Yoga than just asana. With Susan’s support and her love for the Yogic tradition, she has helped plant the seeds for my growth. With a daily Yoga practice and meditation I feel I have the tools to face my resistance to change.
Rhonda Warren, RYT
Monday, March 30, 2009
Friday, March 27, 2009
Cancel March 28th, Reschedule to April 4th
I think we should cancel tomorrow and do next Saturday instead. The weather is just too awful.
Take care and stay warm!
Take care and stay warm!
Thursday, March 26, 2009
Article about liability
Recently received this from the ACE people, and thought it would be good for you to read:
(6 Customer Ratings)
Personal Trainer’s Legal Armor Guide
(6 Customer Ratings)
Here’s every trainer’s nightmare: A 42-year old woman files a lawsuit against her trainer claiming that she was hospitalized for nearly two weeks resulting from two rigorous training sessions that left her in excruciating pain.
The lawsuit, which made headlines in Atlanta, was filed in 2003 and headed to court in 2007.
The woman reportedly suffered a condition called Rhabdomyolosis, or the rapid breakdown of muscle tissue due to injury to the muscle fibers, which the defendant’s lawyer claimed was not a reasonably foreseeable result of the workouts, according to a newspaper article from Feb. 20, 2007.
The plaintiff’s attorney, however, reportedly claimed the trainer believed in using “the same workout routine for all of his clients.”
If the trainer admits to this fact in court, it will likely elicit an unfavorable reaction by the judge or jury, said Mark Nagel, associate professor in the Department of Sport and Entertainment Management at the University of South Carolina. Nagel also authored the legal chapter in the upcoming fourth edition of the ACE Personal Trainer manual.
Granted, Nagel said, ACE-certified trainers will likely read this story and shake their heads that any trainer would even conceive of applying a “one-size-fits” training program. After all, ACE-certified fitness professionals have gained substantial educational know-how, technical skills and continuing education to provide safe and effective training for all populations.
But the truth is no trainer—regardless of experience, qualifications, skills or professionalism—is guaranteed protection from ever being sued.
“We live in such a litigious society that people can get sued for just about anything,” Nagel said. Hence, familiarity with the ACE Code of Ethics, adherence to safe practices and common sense are the best armor to stay out of court.
In this article Nagel will address some of the key issues trainers should know to keep their clients safe while protecting their own financial health and professional well-being.
Consider this: A lawsuit that ends ups in trial will surely put your professional life on hold for an extended period of time, often years, harming your health and depleting your bank account. Even in cases where the allegations are without merit, a suit can ruin your career and reputation, Nagel said.
Following these recommendations will help you stay on track for a successful career and refresh your memory of what’s important when dealing with clients.
1. Apply Common Sense
Common sense can go a long way in keeping you out of legal trouble. Remind yourself that every client is different and unique and needs to be treated accordingly. Listen carefully and try to meet their specific needs and goals. Reevaluate the programming as circumstances change or challenges arise.
2. Provide Instruction Current with Professional Standards and Practices
To avoid potential litigation, ensure that your instructional technique is consistent with current professional standards and practices.
If you fail to demonstrate a movement or give improper and inadequate instruction on how to use a piece of equipment, and injure a client, you may be found negligent. Avoid high-risk exercises that are not recommended by professional peers or dangerous and controversial exercises that potentially place your client at risk for injury.
3. Check the Equipment Before Every Use
Nagel also recommends scanning equipment for possible hazards before every training session.
“You don’t have to take apart every piece of equipment, but walk through the facility and make sure things are operable,” Nagel said.
He finds that even during monthly equipment inspections, failures can go unnoticed. While it typically isn’t the trainers’ responsibility (provided it’s not their business and equipment) to buy, inspect and repair fitness equipment, it’s important to remember that a client who gets injured from defective equipment likely sues everyone, including the trainer, Nagel noted.
“The court understands that trainers can’t be made responsible for buying a facility’s equipment (unless it’s their facility), but when a cable is broken and the trainer could have noticed it, then the trainer may be partially liable for not noticing the obvious,” Nagel exemplified.
He added, “In litigation, the fate hinges with the jury or the judge, and it’s a far better story for trainers to say that they took a visual scan of the equipment. That can bolster the trainer’s case.”
4. Before You Go to Boot Camp
The popularity of outdoor boot camp classes comes with obstacles and legal pitfalls.
“Boot camp classes create a unique opportunity that clients enjoy, but they also pose risks given the number of participants and exercise levels and the somewhat uncontrollable environment,” Nagel said.
His advice: To mitigate potential legal trouble, start the class at a slower pace. Also, limit the cardiovascular duration, at least in the initial class, for two reasons: To evaluate participants’ fitness levels and to keep them in sight.
“You don’t want to run the risk of someone passing out or having a heart attack when you’re not being near,” Nagel said.
Additionally, it’s a good idea to instruct participants beforehand on what to expect in class. That includes the duration of the cardiovascular activity and types of strength-training activities.
“Have a ‘dry run’ through the entire course, so participants know what to expect and can gain familiarity with the course,” Nagel said. “If a client sues you because of injury and argues he or she didn’t know that they were expected to go on their hands and knees through a tunnel, you can counter that the client assumed the risk and knew what to do since they already walked through the activities.”
From a legal stance, grouping participants according to their physical abilities and fitness levels protects the trainer and is likely to enhance the experience for participants.
5. Considerations For Training Clients at Your Home or Theirs
Training clients at their homes or your home poses some unique legal challenges. When trainers agree to work with clients at their homes, they can’t expect to walk into a professional environment.
“Many clients are Ok with having a bench press in their family room near a couch, but it would be in the personal trainer’s best interest to insist on modifying the setup to make it safer,” Nagel exemplified. Trainers should always ask clients to sign waivers, and keep the exercise programming conservative.
Trainers who invite clients into their in-home studios are better protected if they create a professional environment: Safe equipment, regular inspections, proper maintenance and repairs should all be a given.
Keep in mind that in-home training adds layers of legal risk. If something goes wrong and a client sues, the court typically can’t call on witnesses. It will be your word against the client’s.
“And when each (the trainer and client) have different interpretations of the facts, the litigation becomes more perilous,” Nagel noted.
6. A New Aspect of Instructional Liability: Touching Clients
Perceived inappropriate or unwanted touching of clients is especially troublesome in the eyes of the law.
“Charges of sexual assault, even those that are groundless, can have disastrous consequences on your personal training career,” Nagel said.
Given that every person has specific boundaries for acceptable physical contact, it’s crucial that trainers learn what those limitations are before starting to train a client. An interview with questions such as “How do you want me to position myself when you do an exercise? Do you want me to spot you by touching or pulling the bar?”
“Some people do not mind if you hold their elbow or wrist, others don’t want anyone to touch them,” Nagel said.
Always inform the client about the purpose of touching; if the client objects, find an alternative.
Nagel thinks it’s even better to put these terms in writing. This way, if a client sues the trainer, because he or she feels violated, and no witnesses are present, the trainer can refer to the terms of the contract.
Another tip: Avoid meeting clients alone with the office door closed or a desk blocking the door, Nagel said.
In cases where the client-trainer relationship turns romantic, it’s highly advisable to stop the professional relationship.
“The downside can be extremely damaging,” Nagel said.
7. Trainer Help Me With My Diet!
Providing inappropriate nutritional advice can also get a trainer into legal hot water.
Unless you’re a registered dietician or health care professional, refrain from offering non-medical nutritional information, said Fabio Comana, an ACE Academy Exercise Physiologist and veteran fitness professional.
His rule for trainers: “Limit recommendations to macronutrients and calories; leave the micronutrients to the dieticians.”
Point clients to educational Websites, such as the 2005 nutritional guidelines put forth by the United States Department of Agriculture at www.MyPyramid.gov. In some states, advising clients about vitamins, food or caloric consumption is not recommended. To protect yourself, refer clients to their physician or a registered dietician.
8. Advice on Supplements?
Firstly, ACE-certified trainers should refrain from endorsing supplements.
“Tell clients that supplements are not regulated to the same degree by the U.S. Food and Drug Administration as drugs and foods,” Comana said. “Therefore, there is no guarantee these products are safe.”
Comana, who has earned his master’s degree in nutrition from San Diego State University, said a well-balanced diet can achieve many of the same results as supplements in most healthy adults.
At the same time, he feels that trainers have a professional obligation to learn about supplements when approached by clients. This way they can help educate the client without making recommendations.
“If a client insists on taking a supplement, recommend that they talk to their doctor,” he added.
9. Know When to Refer
If you suspect that a client has an eating disorder, refer that client to a specialist. In cases where a client wants to discuss family or marital problems or addictive problems, refer that person to a psychologist.
Referring a client to a more qualified professional when warranted enhances a trainer’s level of credibility and reduces potential liability.
And lastly, every trainer should buy liability insurance for a minimum coverage of $1 million. At an annual premium of $179 a year, it’s the best liability protection money can buy.
“If trainers do what they are supposed to do, in the vast majority of cases they’ll be fine,” Nagel said. “But keep in mind that courts are run by humans, and humans make mistakes.”
Marion Webb is the managing editor for the American Council on Exercise and an ACE-certified Personal Trainer. For specific fitness-related story ideas or comments, please e-mail her directly at marion.webb@acefitness.org.
Tuesday, March 24, 2009
Opening from the Heart
Opening From Heart
Right now, and in every now-moment, you are either closing or opening. You are either stressfully waiting for something--more money,security, affection--or you are living from your deep heart, opening to the entire moment, and giving what you most deeply desire to give,without waiting. If you are waiting for anything in order to live and love without holding back, then you suffer. Every moment is the most important moment of your life. No future time is better than now to let down your guard and love. Everything you do right now ripples outward and affects everyone. Your posture can shine your heart or transmit anxiety. Your breath can radiate love or muddy the room in depression. Your glance can awaken joy. Your words can inspire freedom. Your every act can open hearts and minds. Opening your heart to all, you live as a gift to all. In every moment, you are either opening or closing. Right now, are you choosing to open and give fully or are you waiting?--
David Deida
Right now, and in every now-moment, you are either closing or opening. You are either stressfully waiting for something--more money,security, affection--or you are living from your deep heart, opening to the entire moment, and giving what you most deeply desire to give,without waiting. If you are waiting for anything in order to live and love without holding back, then you suffer. Every moment is the most important moment of your life. No future time is better than now to let down your guard and love. Everything you do right now ripples outward and affects everyone. Your posture can shine your heart or transmit anxiety. Your breath can radiate love or muddy the room in depression. Your glance can awaken joy. Your words can inspire freedom. Your every act can open hearts and minds. Opening your heart to all, you live as a gift to all. In every moment, you are either opening or closing. Right now, are you choosing to open and give fully or are you waiting?--
David Deida
Friday, March 20, 2009
Just Sharing (#8)
I came to our teacher training program with nearly three years of teaching experience and was sincerely interested in exploring the quality and "filling in the gaps" of my self-study. I had attended teacher training before (sporadically with YogaFit), purchased and read "the books", subscribed online to popular websites with teacher training sections, attended conferences and workshops locally and nationally, and....most importantly, aligned myself with my favorite teachers. They helped me unselfishly, sharing tips and material without reservation. They acted from their hearts. One in particular -my friend Beth Lytle, gave me examples of class organization, asana pictures, music, and most of all her beautiful personal example of what a yoga teacher is. Another teacher, Dana Riffel is so full of love, so.....overflowing....helping her students by opening her home, her library, her prop inventory and her wisdom via e-mail with anyone willing to receive yoga. And that is how I met HER teacher, Barbara. And of course, there is our teacher, my first and only meditation teacher, and the only one-on-one yoga teacher I've ever had. This is the wonderful world of yoga I discovered, all around us, waiting to be shared.
I knew all along that I did not have a comprehensive program to use as a base from which to go forward with my practice and my teaching. The program certainly lived up to its billing as "Yoga with an Inner Focus". Our teacher constantly uses language and teaching methods that helped me grow and improve the inner focus of my own practice. This program and its consistent, authentic message made a difference in my life. Choosing this school was the right decision. Namaste, Cindy
I knew all along that I did not have a comprehensive program to use as a base from which to go forward with my practice and my teaching. The program certainly lived up to its billing as "Yoga with an Inner Focus". Our teacher constantly uses language and teaching methods that helped me grow and improve the inner focus of my own practice. This program and its consistent, authentic message made a difference in my life. Choosing this school was the right decision. Namaste, Cindy
Tuesday, March 17, 2009
Singing Bowls
Hi everyone,
Here is a site that sells very expensive singing bowls, but you can listen to them for free!
http://www.bodhisattva.com/sb_galleries.htm
Here is a site that sells very expensive singing bowls, but you can listen to them for free!
http://www.bodhisattva.com/sb_galleries.htm
Sunday, March 15, 2009
Winding things up!
Thank you all so much for your great participation yesterday. I am truly impressed.
Several things:
1. Let me know if it is all right for me to quote you on the teacher training as I prepare to promote for next year. Just send along anything you want to me.
2. For our next Saturday training on March 28th, we will begin the Module 2 Practicum teaching.
If there are 2 or 3 of you who would volunteer to go first, let me know. The remainder will be done on the Saturday two weeks from then. If you have any questions, contact me.
The class you teach should not be a full class---but around 30 -- 40 minutes: a little bit more condensed than if you each had an hour and a half.
3. Please let me know if you will be available for seva when Baba is here.
Several things:
1. Let me know if it is all right for me to quote you on the teacher training as I prepare to promote for next year. Just send along anything you want to me.
2. For our next Saturday training on March 28th, we will begin the Module 2 Practicum teaching.
If there are 2 or 3 of you who would volunteer to go first, let me know. The remainder will be done on the Saturday two weeks from then. If you have any questions, contact me.
The class you teach should not be a full class---but around 30 -- 40 minutes: a little bit more condensed than if you each had an hour and a half.
3. Please let me know if you will be available for seva when Baba is here.
Saturday, March 14, 2009
Hubble Deep Field
My friends,
It was such a priviledge to share this day with you all.
Here is the video that Susan mentioned in class today http://www.facebook.com/ext/share.php?sid=57088547417&h=nDHMo&u=SQ-Tk&ref=mf
Namaste y'all
Brad
It was such a priviledge to share this day with you all.
Here is the video that Susan mentioned in class today http://www.facebook.com/ext/share.php?sid=57088547417&h=nDHMo&u=SQ-Tk&ref=mf
Namaste y'all
Brad
Thursday, March 12, 2009
This Saturday, March 14th, 2009
Dr. Tracey Ramsey will be our guest teacher, and she and I will be discussing the major joints in the body and how to keep them safe while doing Yoga. She will be glad to answer your questions about anatomy.
Module II Essay questions are due Saturday.
Also, I would like for each of you to think of one or two meditation questions to ask me.
Module II Essay questions are due Saturday.
Also, I would like for each of you to think of one or two meditation questions to ask me.
Saturday, March 7, 2009
Awesome
Read here about how you can help kids in Mysore do yoga.
Also, I love, love, love this charity run by David Lynch which helps provide funds to teach children transcendental meditation. Wow. Now, that's a skill that will make a real difference.
Also, I love, love, love this charity run by David Lynch which helps provide funds to teach children transcendental meditation. Wow. Now, that's a skill that will make a real difference.
Friday, March 6, 2009
How to work with the knees in Virasana
Since Kasey asked me a great question: why is virasana safe for the knees? I found the answer on the Yoga Journal website searching under virasana.
Here is the text, if you are interested.
"Ten Exercises You Should Never Do." Every once in a while, you'll see a headline like this blaring from the cover of a women's magazine in the supermarket checkout line. One of the "exercises" you'll sometimes find on the blacklist--along with some of your other favorite yoga postures--is Virasana (Hero Pose). The article will caution that kneeling like this will injure your knees. How can it be, then, that many of the world's most respected yoga teachers routinely recommend this posture as one of the best ways to keep your knees healthy? Let's look at the anatomy of Virasana to see whether it really could damage your knees, and to learn how you can help your students safely get the most out of this simple yet powerful pose.
The knee joint is the junction between the femur (thighbone) and the tibia (shinbone). At the knee, the end of the femur bulges to form two large, rounded structures called the medial (inner) and lateral (outer) condyles. The femoral condyles are covered with cartilage to help them glide over corresponding condyles on the tibia. The tibial condyles are slightly concave on top, nearly flat, so their shape does little to accommodate the large, convex femoral condyles that rest on them. To partially make up for this deficiency, two crescent-shaped cartilages, the medial meniscus and the lateral meniscus, lie atop the tibial condyles to improve their fit with the femoral condyles. These cartilages help keep the bones lined up and help distribute the weight of the femur more evenly over the tibia, but they provide very little stability to the knee.
Because it is a shallow joint, the knee relies on strong ligaments and muscles to hold it together. The medial collateral ligament runs from the inner side of the femoral condyle to the inner side of the tibial condyle. It keeps the knee from bending sideways toward the midline (into the knock-kneed position). The lateral collateral ligament runs from the outer side of the femoral condyle to the head of the fibula (the fibula is the long, narrow bone that runs parallel to the outer tibia; its head is just below the outer knee). The lateral collateral ligament performs a function similar but opposite to the medial collateral: it prevents the knee from bending outward (to a bowlegged position). However, there is an important difference between the medial and lateral collateral ligaments. The medial ligament is fused to the medial meniscus, while the lateral ligament does not touch the lateral meniscus.
This makes the medial meniscus more vulnerable to injury than the lateral one in two ways. First, it limits its mobility, so if your student accidentally applies a strong force to her medial meniscus, it is less likely to slide out of harm’s way than her lateral meniscus would be under similar circumstances. Second, if your student forces her inner knee open strongly enough to tear the medial collateral ligament, she may tear the medial meniscus at the same time, because the two structures are not separate but blend seamlessly into one another. Tearing the lateral collateral ligament would not tear the lateral meniscus because they are not connected. As we will see, the vulnerability of the medial meniscus can be a significant issue in Virasana (although it's not difficult to keep it safe). But before we explore that, let's first consider the other major ligaments of the knee, the anterior and posterior cruciates.
The cruciate ligaments attach the end of the tibia to the end of the femur. They both start on the tibia between the menisci. Both ligaments end on the femur between the condyles. As your student straightens her knee fully, her anterior cruciate ligament pulls taut to prevent hyperextension. Both collateral ligaments also become taut when the knee is straight, adding more stability. When the knee bends, the two collateral ligaments go slack, but the two cruciate ligaments are arranged in such a way that in most positions of bend, at least part of one of them is taut. In this way, they help keep the knee stable throughout its range of motion.
The muscle group that straightens the knee is the quadriceps. As its name implies, it has four parts. Three of them originate on the front of the femur, the fourth on the front of the pelvis. All of them attach to the kneecap (patella). The kneecap, in turn, attaches by a strong ligament to a bulge on the front of the tibia just below the knee (the tibial tuberosity). When your student contracts her quadriceps, they pull her kneecap up, her kneecap pulls on her tibia, and her tibia moves toward the straight knee position. When she bends the knee to sit in Virasana, her tibia pulls her kneecap down, her kneecap pulls her quadriceps away from their origins, and they get longer. The three parts of the quadriceps that arise from the femur (vastus lateralis, vastus intermedius, and vastus medialis) all stretch to their maximum length when the knee is fully flexed. The fourth part (rectus femoris) will not stretch completely unless your student combines full knee flexion with full hip extension, as in backbends such as Supta Virasana.
Every joint needs to be moved through its range of motion regularly to keep it healthy. Moving one joint surface over another keeps the cartilage lining on each intact. Disuse often causes the cartilage, then the bone underneath it, to deteriorate. Bending and straightening the knee all the way rolls the entire, cartilage-lined joint surface of the femoral condyles over the tibial condyles and menisci, which is healthy for the joint, while limiting knee flexion or extension leaves some parts of the joint surfaces unused. One major way that Virasana helps the knees is by bringing them through their complete range of flexion, nourishing joint surfaces that might otherwise be neglected.
How much flexion is good for your students' knees? Most people would agree that bending the knees far enough to sit on the heels is healthy (this pose is sometimes called Vajrasana, or Thunderbolt Pose). This raises two questions. First, is it safe and healthy for a student whose knees don't ordinarily flex that far to work the hips down to the level of the heels? Second, is it safe and healthy to separate the feet and lower the hips between the ankles to place the sitting bones on the floor, as in the full Virasana pose?
The answer to the first question is that it is usually beneficial for a student whose sitting bones don't reach her heels to work her way down over a period of weeks, months, or years. If her limitation is simply tight quadriceps muscles, the pose offers an excellent way to stretch them out to normal length and restore full range of motion to the knees. One obvious caveat is that she should not progress so quickly or practice so aggressively that she tears one of the quadriceps or causes some other injury.
It is usually best for a student whose sitting bones don't reach the level of her heels in Virasana to first support her pelvis on a prop, such as a stack of folded blankets. The stack should be narrow enough to fit between the heels without forcing them wider than the hips. She should align her thighbones parallel to one another (her knees won't quite touch each other), place her shinbones directly under her thighbones, and point her feet straight backward in line with the shinbones. She can then work her sitting bones gradually down to the level of her heels by reducing the height of the blankets very slightly from one practice session to the next. This will stretch her quadriceps bit by bit and make it easy for her to stop if she feels any pain.
The reason your student should point her feet backward in the same line as the shins when practicing Virasana is to avoid twisting her knees. Turning the feet outward (so that the toes point to the sides) rotates the tibias too far outward, misaligning the knee joint surfaces, severely overstretching the medial collateral ligaments, and, in extreme cases, possibly damaging the medial menisci. Turning the feet inward rotates the tibias inward but not so far, because joints in the feet do most of the movement. The modest inward rotation of the tibias that occurs when the feet turn in slackens the medial collateral ligaments but increases tension on the lateral collaterals. Turning the feet inward in Virasana is not as hard on the knees as turning them outward because the rotation of the tibias is not as great. Some students (those with certain types of medial knee problems) might even benefit from the slack it creates on the inner knee ligaments, although this must be weighed against the risk of overstretching the outer knee ligaments. Most students will experience the best balance between tension on the inner and outer knee ligaments (and the best alignment of the knee joint surfaces) if they keep their feet pointing in the same line as their shins, thereby keeping their tibias in a neutral, non-rotated position.
Another caveat for a student who is gradually working her sitting bones down to the level of her heels is that she should adapt the pose appropriately for any pre-existing injury. Most students with knee injuries can benefit from systematically lowering the pelvis, although it may not be appropriate to let it descend all the way to heel level in some cases. It's best to ask a health professional who understands both yoga and the individual student's injuries to help you and your student decide how far to bring the hips down. In addition to support blankets, other props can be useful for injured knees, but not all props are appropriate for every student. For example, a student with a torn meniscus may benefit from placing a rolled washcloth behind her knee because it may increase the space between her femur and her tibia, reducing the likelihood of pinching her meniscus, whereas a student with a torn cruciate ligament might not benefit from the same washcloth because increasing the distance between her femur and tibia might apply too much stretching force to an already overstretched ligament.
The biggest question about Virasana, though, is not whether it is healthy to bring the hips down to the level of the heels, but whether it is healthy to move the feet aside, lower the hips beyond the heels, and place the sitting bones on the floor between the ankles. This action has two crucial effects: it flexes the knees several degrees more than sitting on the heels does, and it creates an angle between the tibia and the femur (whereas before these bones were parallel to one another, the femur directly atop the tibia).
The increased flexion caused by bringing the hips to the floor could theoretically be good for the knees by allowing contact between joint surfaces that would otherwise be left unused. This might help prevent deterioration of the cartilage linings on the rear-most part of the femoral condyles. On the other hand, since flexion pulls one or both cruciate ligaments taut, it is conceivable that the additional flexion produced in the last stage of Virasana might overstretch the cruciates in some people. It’s not clear whether this actually happens, though.
The angle created between the tibia and the femur when the feet move out to the sides of the hips is probably of greater concern than the extreme flexion in full Virasana. It creates a sidebend that opens the inner knee by widening the gap between the medial femoral condyle and the medial tibial condyle. This pulls the two ends of the medial collateral ligament away from one another. If the pose is performed in a way that keeps the inner knee gap small (for example, by rotating the thighbones inward and keeping the feet close to the sides of the hips), then the only thing the opening of the inner knee is likely to do is take up the slack that typically forms in the medial collateral ligament when the knee is bent. In fact, bending the knee to full flexion produces more slack in the medial collateral than any other position, so Virasana has a built-in margin of safety against overstretching this important ligament. However, if the pose is practiced in a way that makes the inner knee gap very large (for example, by taking the feet far out to the sides, leaving a space between the feet and the hips, or by turning the feet out so the toes point sideways), or if the student doing the pose has a particularly short medial collateral ligament, then sitting between the ankles might overstretch the ligament. This might gradually destabilize the knee or, if done too quickly and forcefully, might even tear the ligament and its attached medial meniscus. No one knows how often this occurs (if it occurs at all), but there are some simple things you can do to protect against it, and to avoid other possible problems in Virasana. Read Practice Tips for Virasana for specific advice that will help keep your teaching safe and effective.
Roger Cole, Ph.D. is an Iyengar-certified yoga teacher (www.yogadelmar.com), and Stanford-trained scientist. He specializes in human anatomy and in the physiology of relaxation, sleep, and biological rhythms.
Return to http://www.yogajournal.com/for_teachers/1034
Here is the text, if you are interested.
Keep the Knees Healthy in Virasana
 | Figure 1 The Anatomy of the Knee  View in Detail |
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The knee joint is the junction between the femur (thighbone) and the tibia (shinbone). At the knee, the end of the femur bulges to form two large, rounded structures called the medial (inner) and lateral (outer) condyles. The femoral condyles are covered with cartilage to help them glide over corresponding condyles on the tibia. The tibial condyles are slightly concave on top, nearly flat, so their shape does little to accommodate the large, convex femoral condyles that rest on them. To partially make up for this deficiency, two crescent-shaped cartilages, the medial meniscus and the lateral meniscus, lie atop the tibial condyles to improve their fit with the femoral condyles. These cartilages help keep the bones lined up and help distribute the weight of the femur more evenly over the tibia, but they provide very little stability to the knee.
Because it is a shallow joint, the knee relies on strong ligaments and muscles to hold it together. The medial collateral ligament runs from the inner side of the femoral condyle to the inner side of the tibial condyle. It keeps the knee from bending sideways toward the midline (into the knock-kneed position). The lateral collateral ligament runs from the outer side of the femoral condyle to the head of the fibula (the fibula is the long, narrow bone that runs parallel to the outer tibia; its head is just below the outer knee). The lateral collateral ligament performs a function similar but opposite to the medial collateral: it prevents the knee from bending outward (to a bowlegged position). However, there is an important difference between the medial and lateral collateral ligaments. The medial ligament is fused to the medial meniscus, while the lateral ligament does not touch the lateral meniscus.
This makes the medial meniscus more vulnerable to injury than the lateral one in two ways. First, it limits its mobility, so if your student accidentally applies a strong force to her medial meniscus, it is less likely to slide out of harm’s way than her lateral meniscus would be under similar circumstances. Second, if your student forces her inner knee open strongly enough to tear the medial collateral ligament, she may tear the medial meniscus at the same time, because the two structures are not separate but blend seamlessly into one another. Tearing the lateral collateral ligament would not tear the lateral meniscus because they are not connected. As we will see, the vulnerability of the medial meniscus can be a significant issue in Virasana (although it's not difficult to keep it safe). But before we explore that, let's first consider the other major ligaments of the knee, the anterior and posterior cruciates.
The cruciate ligaments attach the end of the tibia to the end of the femur. They both start on the tibia between the menisci. Both ligaments end on the femur between the condyles. As your student straightens her knee fully, her anterior cruciate ligament pulls taut to prevent hyperextension. Both collateral ligaments also become taut when the knee is straight, adding more stability. When the knee bends, the two collateral ligaments go slack, but the two cruciate ligaments are arranged in such a way that in most positions of bend, at least part of one of them is taut. In this way, they help keep the knee stable throughout its range of motion.
The muscle group that straightens the knee is the quadriceps. As its name implies, it has four parts. Three of them originate on the front of the femur, the fourth on the front of the pelvis. All of them attach to the kneecap (patella). The kneecap, in turn, attaches by a strong ligament to a bulge on the front of the tibia just below the knee (the tibial tuberosity). When your student contracts her quadriceps, they pull her kneecap up, her kneecap pulls on her tibia, and her tibia moves toward the straight knee position. When she bends the knee to sit in Virasana, her tibia pulls her kneecap down, her kneecap pulls her quadriceps away from their origins, and they get longer. The three parts of the quadriceps that arise from the femur (vastus lateralis, vastus intermedius, and vastus medialis) all stretch to their maximum length when the knee is fully flexed. The fourth part (rectus femoris) will not stretch completely unless your student combines full knee flexion with full hip extension, as in backbends such as Supta Virasana.
Every joint needs to be moved through its range of motion regularly to keep it healthy. Moving one joint surface over another keeps the cartilage lining on each intact. Disuse often causes the cartilage, then the bone underneath it, to deteriorate. Bending and straightening the knee all the way rolls the entire, cartilage-lined joint surface of the femoral condyles over the tibial condyles and menisci, which is healthy for the joint, while limiting knee flexion or extension leaves some parts of the joint surfaces unused. One major way that Virasana helps the knees is by bringing them through their complete range of flexion, nourishing joint surfaces that might otherwise be neglected.
How much flexion is good for your students' knees? Most people would agree that bending the knees far enough to sit on the heels is healthy (this pose is sometimes called Vajrasana, or Thunderbolt Pose). This raises two questions. First, is it safe and healthy for a student whose knees don't ordinarily flex that far to work the hips down to the level of the heels? Second, is it safe and healthy to separate the feet and lower the hips between the ankles to place the sitting bones on the floor, as in the full Virasana pose?
The answer to the first question is that it is usually beneficial for a student whose sitting bones don't reach her heels to work her way down over a period of weeks, months, or years. If her limitation is simply tight quadriceps muscles, the pose offers an excellent way to stretch them out to normal length and restore full range of motion to the knees. One obvious caveat is that she should not progress so quickly or practice so aggressively that she tears one of the quadriceps or causes some other injury.
It is usually best for a student whose sitting bones don't reach the level of her heels in Virasana to first support her pelvis on a prop, such as a stack of folded blankets. The stack should be narrow enough to fit between the heels without forcing them wider than the hips. She should align her thighbones parallel to one another (her knees won't quite touch each other), place her shinbones directly under her thighbones, and point her feet straight backward in line with the shinbones. She can then work her sitting bones gradually down to the level of her heels by reducing the height of the blankets very slightly from one practice session to the next. This will stretch her quadriceps bit by bit and make it easy for her to stop if she feels any pain.
The reason your student should point her feet backward in the same line as the shins when practicing Virasana is to avoid twisting her knees. Turning the feet outward (so that the toes point to the sides) rotates the tibias too far outward, misaligning the knee joint surfaces, severely overstretching the medial collateral ligaments, and, in extreme cases, possibly damaging the medial menisci. Turning the feet inward rotates the tibias inward but not so far, because joints in the feet do most of the movement. The modest inward rotation of the tibias that occurs when the feet turn in slackens the medial collateral ligaments but increases tension on the lateral collaterals. Turning the feet inward in Virasana is not as hard on the knees as turning them outward because the rotation of the tibias is not as great. Some students (those with certain types of medial knee problems) might even benefit from the slack it creates on the inner knee ligaments, although this must be weighed against the risk of overstretching the outer knee ligaments. Most students will experience the best balance between tension on the inner and outer knee ligaments (and the best alignment of the knee joint surfaces) if they keep their feet pointing in the same line as their shins, thereby keeping their tibias in a neutral, non-rotated position.
Another caveat for a student who is gradually working her sitting bones down to the level of her heels is that she should adapt the pose appropriately for any pre-existing injury. Most students with knee injuries can benefit from systematically lowering the pelvis, although it may not be appropriate to let it descend all the way to heel level in some cases. It's best to ask a health professional who understands both yoga and the individual student's injuries to help you and your student decide how far to bring the hips down. In addition to support blankets, other props can be useful for injured knees, but not all props are appropriate for every student. For example, a student with a torn meniscus may benefit from placing a rolled washcloth behind her knee because it may increase the space between her femur and her tibia, reducing the likelihood of pinching her meniscus, whereas a student with a torn cruciate ligament might not benefit from the same washcloth because increasing the distance between her femur and tibia might apply too much stretching force to an already overstretched ligament.
The biggest question about Virasana, though, is not whether it is healthy to bring the hips down to the level of the heels, but whether it is healthy to move the feet aside, lower the hips beyond the heels, and place the sitting bones on the floor between the ankles. This action has two crucial effects: it flexes the knees several degrees more than sitting on the heels does, and it creates an angle between the tibia and the femur (whereas before these bones were parallel to one another, the femur directly atop the tibia).
The increased flexion caused by bringing the hips to the floor could theoretically be good for the knees by allowing contact between joint surfaces that would otherwise be left unused. This might help prevent deterioration of the cartilage linings on the rear-most part of the femoral condyles. On the other hand, since flexion pulls one or both cruciate ligaments taut, it is conceivable that the additional flexion produced in the last stage of Virasana might overstretch the cruciates in some people. It’s not clear whether this actually happens, though.
The angle created between the tibia and the femur when the feet move out to the sides of the hips is probably of greater concern than the extreme flexion in full Virasana. It creates a sidebend that opens the inner knee by widening the gap between the medial femoral condyle and the medial tibial condyle. This pulls the two ends of the medial collateral ligament away from one another. If the pose is performed in a way that keeps the inner knee gap small (for example, by rotating the thighbones inward and keeping the feet close to the sides of the hips), then the only thing the opening of the inner knee is likely to do is take up the slack that typically forms in the medial collateral ligament when the knee is bent. In fact, bending the knee to full flexion produces more slack in the medial collateral than any other position, so Virasana has a built-in margin of safety against overstretching this important ligament. However, if the pose is practiced in a way that makes the inner knee gap very large (for example, by taking the feet far out to the sides, leaving a space between the feet and the hips, or by turning the feet out so the toes point sideways), or if the student doing the pose has a particularly short medial collateral ligament, then sitting between the ankles might overstretch the ligament. This might gradually destabilize the knee or, if done too quickly and forcefully, might even tear the ligament and its attached medial meniscus. No one knows how often this occurs (if it occurs at all), but there are some simple things you can do to protect against it, and to avoid other possible problems in Virasana. Read Practice Tips for Virasana for specific advice that will help keep your teaching safe and effective.
Roger Cole, Ph.D. is an Iyengar-certified yoga teacher (www.yogadelmar.com), and Stanford-trained scientist. He specializes in human anatomy and in the physiology of relaxation, sleep, and biological rhythms.
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