Chapter 19

1. PowerPoint to accompany New Foundations in Therapeutic Massage and Bodywork First Edition Jan L. Saeger • Donna Kyle-Brown Chapter 19

2. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT Learning Outcomes • Chapter Objectives • Recognize and be able to differentiate between Eastern and Western principles or philosophies of movement and stretching. • Recognize the chakras and their locations, colors, and associated glands. • Perform basic yoga asanas. • Become acquainted with Qi Gong and T’ai Chi movements. • Perform basic Western stretching exercises. • Discuss the indications and contraindications to stretching.

3. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT Yoga • Yoga originated over thousands of years ago with sages who were attuned to the workings of and movement of energy through their bodies. • The most noted of these sages, Patanjali, wrote a treatise on medicine and yoga between 200 and 800 BCE that became known as Patanjali’s Yoga Sutra. • Although Patanjali brought together all known literature to form The Eight Limbs of Ashtanga Yoga (an eight-step path of living a balanced lifestyle), there exists today many types or paths of yoga, all of which originate from Patanjali’s Yoga Sutra. • Some forms of yoga focus on • the physical or asana aspect (Hatha) • while others emphasize meditation (Raja) • sound vibration (Japa or Laya) • or breathing techniques (Pranayama) The word “yoga” comes from the Sanskrit root word yug, meaning to join or unite. E X A M P O I N T Yoga is the union of mind, body, and spirit.

4. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • In India, the principle of health is based on these forces being in balance. • In the Near and Far East, the philosophical basis for well-being is to look at the body as a whole. • This “big picture” point of view strives to integrate all aspects of the human organism in an effort to prevent and treat dis-ease. • In contrast, traditional Western ideology is “reductionist,” or one that looks at parts of an individual. • Treatment addresses each element separately, with prevention only having begun to enter into the Western medical model. • Yoga encourages health through uniting these parts to be equal to a whole. E X A M P O I N T Chapter 15 introduced you to both Ayurveda, a system of health and well-being using diet, herbs, and massage, and the concept of yin and yang, or the dynamic balance of opposites.

5. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • Yoga, Qi Gong, and T’ai Chi all encourage the entire body to move in balance with both strength and flexibility. • Yoga is the only exercise that requires muscles to function in a contracted state (strength) with elongation (flexibility). • Most yoga disciplines are based on Hatha yoga. • The word Hatha represents the two polarities of yin and yang. • Numerous types of yoga exist to meet the needs of a wide variety of people and personality types. • Hatha yoga • gentler in its approach to stretching and movement • is of interest to a laid-back person • Ashtangaor Power Yoga • fits well with the “Type-A” personality (usually the typical gym member) • Most yoga practiced in the Western Hemisphere is physical in nature with less emphasis on meditation and breathing. • Several yogi gurus, or “personalities,” have put together their own programs, which are known by their names. • Two examples of popular yoga that carry the guru’s name are Iyengar and Bik Ram.

6. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • Although many people think of yoga as merely convoluted twisted positions, it is so much more. • Yoga serves as a source of connection to self and others, and makes even difficult tasks seem possible. • Affirmations and mantras cultivate a positive attitude that helps to bring many hopes and desires to fruition. • In addition, an inverted posture, such as a head or shoulder stand, is beneficial to fostering a youthful appearance. • A typical yoga session fulfills all of these requirements. E X A M P O I N T Breathing exercises, meditation, and gentle stretching postures (asanas) condition every muscle, tendon, and ligament to ensure a strong yet supple body. E X A M P O I N T It is said that we should move our bodies in six directions every day for optimal health: forward bending, backward bending, lateral bending right and left, and twisting right and left.

7. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • Besides achieving optimal health through yoga, as a massage therapist, you will appreciate the balance, strength, and flexibility yoga practice has to offer. • Asanas such as Virabhadrasana(the Warrior pose) are the same positions you will use at the side of the massage table. • Yoga practice or T’ai Chi and Qi Gong will encourage graceful movements, allowing you to “dance” around the table and harmoniously flow with your client. • If you are new to yoga, select a class that teaches basic Hatha yoga. • This will give you an excellent introduction to yoga. • Leave Ashtanga (power) or Bik Ram (done in a room heated to 104ºF) yoga to those who are more experienced. • Videotapes are helpful but should be used in conjunction with a class taught by a qualified yoga instructor. • Look for an instructor who is a member of the Yoga Alliance (RYT). • This group was formed to uphold the integrity of yoga and has strict criteria for registration.

8. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • The Three Bodies • In Vedic (ancient Indian writings) tradition, yogis view the body as three bodies made up of • the physical body • is what we can feel, see, and touch: ligaments, tendons, muscles, skeletal structure, senses, and organ systems • In other words, the physical body is our waking state of consciousness. • the astral (ethereal) body • is the energetic body, which manifests as an aura or energy field • and the causal body • is even more subtle and represents the higher mind • We experience the causal body in “meditation”. • Some yogis believe it is where our karmic path is stored. • Together the three bodies function as the vehicle through which we reach our inner self.

9. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT E X A M P O I N T Prana is the vital life energy that exists in every facet of our being and every atom and molecule in nature. • Pranasand Chakras • It is a subtle form of energy that is part of everything from air to food, water, and sunlight. • Pranayama is the practice of breath control that purifies the nadis. • The central channel is Sushumna, which corresponds to the spinal cord in the physical body. • On either side of this main channel are Ida and Pingala, which correspond to sympathetic ganglia of the spinal cord. E X A M P O I N T Prana moves through nadis, or channels, in the astral body. E X A M P O I N T Pranayama (breath control) and asanas (postures) move energy through seven chakras, or energy wheels or centers.

10. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • These chakras are located along the Sushumna channel. • Practice chakra balancing by breathing into each chakra, beginning with the root chakra, Muladhara. • Work your way up through each chakra, visualizing its corresponding color as a spinning vortex opening out in all directions from your body. • During meditation, you can focus on the solar plexus chakra, Manipura,and create a word or phrase that is particular to you. • It might be a quality you admire or a goal you would like to achieve. • By centering your breath in the solar plexus and repeating this mantra, you will witness the manifestation of this affirmation.

11. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • Simple breathing exercises you will find useful for both yourself and your clients are the Complete Yogic Breath and Nadi Sodhna (alternate nostril breathing). • The Complete Yogic Breath is performed as a three-part continuous breath. • The diaphragm is filled first (lowest), followed by the lungs (middle), then by the upper bronchials (upper chest). • Exhalation occurs from the diaphragm first, followed by the lungs, and then the upper chest. • The breath may be counted (e.g., filling the diaphragm with a count of “1, 2, 3”; filling the lungs with another count of “1, 2, 3”; and filling the upper chest with a third count of “1, 2, 3”), or you can simply feel each of the three sections filling equally. • Alternate nostril breathing uses the right-hand thumb and ring finger (the other three fingers are folded down against the palm). • With the thumb placed against the right nostril inhalation occurs through the left nostril to a specific count. • The ring finger is placed on the left nostril so both nostrils are held closed in retention for a specific count. • The thumb is released from the right nostril, allowing exhalation for the same specific count. • Inhalation occurs once again through the right nostril, both are closed in retention, and the left is released for exhalation. • This is one round—from left to right and back to left. As a beginner, perform all inhalations and exhalations with equal counts. • As you progress, exhalation should be twice as long as inhalation.

12. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • Basic Meditation • Meditation does not have to be mystical. • Simply choose a convenient time and place. • If possible, select an early-morning hour when the mind is still undisturbed by the day’s activities. • Try to use the same location, whether or not you set up a meditation-only room, where you will not be interrupted. • You need not sit in a lotus or half-lotus position (cross-legged or “Indian style”) and may sit in a straight-backed chair with your feet on the floor. • It is more important to sit with a straight (but not rigid) spine, allowing the energy channels to be open. • If you sit on the floor, sit on the edge of a pillow or folded blanket so that the pelvis tips slightly forward. • Move into the Yogic Breath to help quiet the mind; concentrate on the sound and flow of the breath. • Do not chastise yourself if your mind wanders a bit; gently bring it back to the breath. • If you would like to chant, choose a word or sound that has significance for you. • Om is the universal chant that represents the divine power in all of us. • Inhale deeply, form the “O” and allow the exhale to happen. • At the end of the exhale, close your lips for the “Mmm” sound.

13. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • Another meditation that is uncomplicated and safe for a novice is a Tibetan meditation. • This particular meditation draws on the Kundalini energy (powerful liberating energy) housed in the base of the spine. • Sit with spine straight (not rigid) and move into a meditative state using one of the breathing techniques. • Now visualize a ball of energy at the base of your spine. • As you inhale, draw that ball of energy up your spine to the lower rib cage area, the twelfth or floating ribs, and breathe with it there. • Inhale, drawing the energy up to the occipital ridge, the bony protrusion in the back of your skull, and breathe with the energy there. • Now, take that energy diagonally through your head to the third eye (between your eyebrows) and breathe with it there. • With practice, it is at this point that you may see things, feel things, or “know” things. • Inhale once again and exhale, allowing the energy and breath to flow down the front of your spine, stopping at the heart to allow peace to enter the heart chakra. • Pause and breathe until you feel ready to continue down the sushumna channel back to the base.

14. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • The Six Directions • Performing simple asanas that will move your body in the six directions will help you to achieve daily optimal health. • Combine at least 20 minutes of yoga stretches with any of the Western strengthening exercises to provide a total mindbody workout. • A few simple rules should be followed when performing any asana. • First, always continue to breathe comfortably. • If breathing is labored or you are holding your breath, back off in the pose to a comfortable position. • Second, never lock your knees back in yoga; keep them “soft” so as to not hyperextend the knees. • Third, always move within your body’s comfort level. • You may find it helpful to use a yoga strap for some of the asanas. • Straps provide support and assistance in stretches. • It is also a good idea to perform asanas on a yoga mat to prevent slipping.

15. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • Qi Gong for the Massage Therapist “Qi Gong” is a Chinese “exercise” that is similar in focus and intent to yoga. Qi (pronounced “chee”) means energy, and Gong means movement. • Many therapists can benefit from a few Qi Gong exercises to keep the joints of the shoulders, arms, and hands healthy.

16. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT T’ai Chi • Since the beginning of time, humans have practiced and used martial arts (in one form or another) for the purpose of self-preservation or conquest. • The Chinese are no different in this respect. • For centuries, the Chinese people developed and continue to refine a diverse array of martial arts systems to suit the environmental, geological, and social needs of the day. • Chinese martial arts, or Wu Shuas it is more aptly described, could be generally characterized as internal or external systems. • Further classification may define systems as hard hard, soft hard, soft soft, and so forth; these classifications are indicative of the way in which energy is generated. • Regardless of the system, however, there are certain principles inherent in all Chinese martial arts • these include the concepts of yin and yang and Qi (Chi).

17. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • Yin and Yang Symbol • The yin and yang symbol is represented by a circle with an S-shaped curve down the middle. • The curve separates the circle into two opposing dewdrops, with one traditionally black and the other clear or white. • Each dewdrop has an eye of the opposite color (black eye on white drop, white eye on black drop). • The symbol is a common fixture among many martial arts schools as well as institutes of Eastern medicine. • It represents the commingling of opposing forces (weak-strong, soft-hard, in-out, feminine-masculine). • Ultimately, the yin and yang symbol is a metaphor for life and portrays the concept of harmony in the universe. • The philosophy dictates that when there is imbalance among opposing forces, the resulting combination is disharmony. • A perfect example would be the blockage of Qi due to the imbalance of yin and yang in the human body.

18. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • Qi • The human body uses a signaling network of nerves and bioelectrical energy to communicate internally and to maneuver the environment. • Chinese culture has known of this bioelectrical energy for centuries and describes it as an internal life force continuously circulating throughout the human body and necessary to sustain life. • Qi travels through various channels and vessels in the body and can manifest itself as physical energy used in martial combat or healing. • This life force (Qi) can be difficult to understand and may prove elusive to harness. • The martial artist seeks to channel this force in a display of physical energy.

19. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • Internal and External Systems • The philosophy governing the acquisition and utilization of Qi is what defines a martial system as being either internal or external. • External martial arts systems • emphasize an aggressive display of energy generation (rigid postures, static muscular postures) • Internal martial arts systems • are characteristically soft in posture, with relaxed muscles approximately 95% of the time and static explosive energy 5% of the time “T’ai Chi”Chuan is one of three such internal systems, the other two being Ba Gua Zhang and hsing yi chuan. • T’ai Chi Chaun could be roughly translated as “mind form boxing.” • The system uses meditation and internal concentration to channel the Qi and manifest it physically. • These mental exercises have been coupled with a predetermined routine of physical movements to create forms; these forms are practiced to teach the student correct posture, proper technique, and control.

20. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT Traditional Western Stretching Exercises • Strength, Mobility, and Flexibility • Physiological changes in the body take place when an exercise program is begun at just above the maximum levels of strength, flexibility, and mobility, and then the number of repetitions are gradually increased at a carefully controlled level of higher endurance. An effective exercise program is based on what a physiologist calls the “overload principle”. • During the training program, the body goes through an acceptance of the stresses placed on its systems called “adaptation”. • In other words, the body changes physiologically to meet the new standard. • This special ability of adaptation can work for the body or against it.

21. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • Muscle Strength • The strength of a muscle or muscle group is measured as the ability of a muscle to contract to produce a maximum force. • The cross-sectional size of a muscle is associated with the overall strength of that muscle or the group of muscles that work together for a specific task. • When weight lifters “bulk up,” they have increased the bulk of their muscles. • The increase in size is due to the thickness of myofibrils (the actin and myosin filaments in the fiber of the muscle) and in the amount of capillary density within the muscle. • Muscle strength is also determined by the force of contractions controlled by a motor unit, which is a group of muscle fibers controlled by a single motor neuron. • When a motor neuron fires, the muscle fibers affected by that neuron contract. • The more motor neurons that fire at the same instant, the greater the force of the contraction.

22. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • Stretching • The soft tissues that surround a joint (muscles, connective tissue, and skin), together with adequate joint mobility and flexibility, are necessary for a normal range of motion. • Pain-free range of motion is required to perform daily living tasks as well as occupational or recreational activities. • If our joints do not move in an unrestricted fashion, we are much more susceptible to injury and reinjury. • Benefits of Stretching • Regain a normal range of motion of joints and mobility of soft tissue. • Increase the general flexibility of a body part in conjunction with strengthening exercises. • Prevent or minimize the risk of musculotendinous injuries related to activity specific to the client.

23. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • Therapeutic Stretching Methods • To elongate the musculotendinous unit, you can use one of three methods: • manually applied passive stretching • Involves working with a partner and applying an external force to control the direction, speed, and duration of the stretch, resulting in tissues being elongated beyond their usual resting length. • active inhibition • Is a technique in which a client would relax the muscle to be elongated during the stretching procedure. • When a muscle is relaxed, there is minimal resistance to the elongation process. • Since this method relaxes only the contractile structure and not the connective tissue of the muscle, this type of elongation of the muscle must be done with the muscle under control. • It cannot be used for clients who have paralysis or other neuromuscular conditions. • self-stretching • Are flexibility exercises that you can perform on your own. • You passively stretch out your contractures by using your own body weight as a force. • Self-stretching techniques can enhance an exercise program and acquire a sufficient range of motion much more quickly. • All therapeutic stretching procedures should be preceded by heat to warm up the tissue involved. Ice may be applied in some cases after a rigorous workout.

24. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • Muscle Maintenance Program for Massage Therapists • One of the prerequisites to becoming a successful massage therapist is adherence to a comprehensive muscle maintenance program. • This is advisable to ensure longevity in your career. • Therapists who fail to take care of themselves run the risk of transferring any tension and anxiety they are experiencing to their clients. • They also run the risk of developing repetitive motion-related diseases such as carpal tunnel syndrome; as a result, therapists may see their enthusiasm for the profession wane and their clientele dwindle. • With respect to potential injury, it would be misleading to assume that only the upper body is involved. • During a massage, the therapist must engage a wide range of muscle groups. • Proper massage technique diffuses the contact force with the client throughout the therapist’s body, thus avoiding concentrated pressure on any one body part. • In this manner, the potential for injury is greatly diminished. • In designing a comprehensive muscle maintenance program it is helpful for the therapist to review the range of motion involved during a massage session and isolate those muscle groups that most frequently come into play.

25. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • Western Stretching Exercises • The following list of exercises may prove useful in maintaining muscle tone and elasticity as well as helpful in increasing range of motion. • Shoulder shrugs • Shoulder stretch • Finger and wrist stretch • Knee flexion/calf stretch • Half squats • Ankle circumduction • Remember to warm and relax the area before beginning a stretch procedure. • Please note that these exercises should be performed slowly and on both sides; hold the stretch for about 15 seconds and repeat three times.

26. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT Terms Related to Stretching • Flexibility is the ability to move a single joint or series of joints through an unrestricted, pain-free range of motion. • It depends on the extensibility of muscles, which allows muscles that cross a joint to relax, lengthen, and yield to a stretch force. • Often the term flexibilityis used to refer to the musculotendinous elongation as the body part moves through the range of motion. • Dynamic flexibility refers to the active range of motion of a joint. • Passive flexibility is the degree to which a joint can be passively moved through the available range of motion. • Overstretch is a stretch well beyond the normal range of motion of a joint and the surrounding soft tissues. • This may be used by athletes who require a greater-than-normal range of flexibility to prevent injury. • Overstretching can become a contraindication when the supporting structures of a joint and the strength of the muscles around a joint are not sufficient and cannot hold a joint in a stable position during activity. • This condition is often referred to as a stretch weakness.

27. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • Stretching is a general term used to describe any therapeutic maneuver designed to elongate a pathologically shortened soft tissue structure and increase range of motion. • Passive stretchingis done by using an external force, applied either manually or mechanically, to lengthen shortened muscles. • Active inhibitionis when the client participates in the stretching maneuver to inhibit tonus in a tight muscle. • Selective stretchingis a process whereby the overall function of a client may be improved by applying stretching techniques selectively to some muscles and joints while simultaneously allowing limitation of motion to develop in other muscles or joints. • An example of this may be to correct the posture by strengthening certain muscle groups in a person who has scoliosis or cerebral palsy.

28. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • Contracture is defined as the adaptive shortening of muscle or other soft tissues that cross a joint, which results in a limitation of range of motion. • Contracturesare described by identifying the tight muscle action. • The term contractionis the process of tension developing in a muscle during shortening or lengthening. • These terms are not the same and should not be used interchangeably. • Myostatic contracture occurs when there is no specific tissue disease or injury, but the musculotendinous unit has adaptively shortened and there is a significant loss of range of motion. • Tightnessis a nonspecific term referring to a mild shortening of an otherwise healthy musculotendinous unit. • Tightness is more likely to develop after unusual activity, such as painting your house or jumping over a hole, in the two-joint muscles such as the hamstrings, rectus femoris, or gastrocnemius.

29. CHAPTER 19: EASTERN AND WESTERN PRINCIPLES OF MOVEMENT • Chapter Summary • To maintain good health and enjoy a long career as a massage therapist, you must partake in some form of exercise. • This chapter has provided you with several possibilities for achieving this goal. • You will benefit not only physically but also mentally from any or all of the movements or exercises mentioned.