There Is A Difference Between Information And Insight

waiterThis seems to be a mash up two cranky posts- one about what little it takes to become a yoga teacher, and two, what it means to use what little was learned in yoga teacher training. I used to start all of my teacher trainings by saying that if you aren’t born to be a teacher I can’t make you one. I still think that is true. The ability to share what you know is not easy to cultivate. I have never been one for making plans and I happened upon a career as a yoga teacher in the most happenstance way.  And then I didn’t decide to take it seriously for quite a while.

It is easy to learn stuff. Anyone can fill their brain with loads of information but the chasm between information and insight is often vast. Depending on your profession you have studied something and learned a whole lot about a given subject. In the case of a yoga teacher, unfortunately, you don’t have to learn too much. The 200 hours that comprise a basic yoga certification is precious little by way of education, and there is no requirement for continuing Ed. Of the 200 hour requirement only 5% of that is anatomy. Which isn’t to say that all teacher trainings are bad—it is just easy, maybe too easy, to become a yoga teacher?

Way back when I waited tables on and off for about fifteen years. I made a good living as a waiter and used it as a means to an end to make artwork- the money and the hours couldn’t have been better. I lied my way onto the floor for my first shift at the Sheep head Bay Jewish Center and at the end of the night the captain asked the obvious, “You’ve never done this before have you?” I acknowledged my guilt sheepishly and he told me to come back the next day.

I turned into a good waiter–strong, fast and competent- you only had to tell me something once for me to get it right. I mostly worked in hotels and had never met anyone who took waitering seriously. I was living in Boston with other wannabe artists, all fighting vainly against the realization that being a successful artist is a long shot when I met Josef from Czechoslovakia who had gone to school for four years in order to become a waiter. Huh, what, a waiter with pride? Josef was a thing of the beauty. Knowledge and passion combined to create a tour de force in a tuxedo with very little patience for the qualities of the American workforce. He was a thing of beauty to watch and I learned so much from him. But I never grew to care about food service. It remained a job that I couldn’t wait to quit.

Enter yoga. I began teaching with little more knowledge about yoga than I knew about food service so long ago. People would look at me and ask me what to do about the nagging pain in their wrist. I would look at them like they were an alien and parrot “modify”, to anyone who asked.

Like I wrote at the beginning— anyone can learn stuff but the search to turn information into insight might remain elusive. The difference between ingesting information and repeating it or deepening it is vast and uncrossable for all but a few. I’m not saying that all yoga teachers treat their job the way I treated waitering but sometimes I wonder. There are plenty of people bringing lovely personalities to the yoga room and there is plenty to be said for that but bringing insight is the name of the game and easier said than done. I would also hazard that the general lack of rigor academically, anatomically and psychologically, does not serve the practice of yoga in America.

The CoreWalking Program was born out of Jonathan FitzGordon's personal and professional experience with changing the body's habitual movement patterns through self-awareness and repetition. To try The CoreWalking Program visit our store now.

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Bells Palsy: Three Years Later

jonathan fitzgordonI woke up this morning on the three year anniversary of getting Bells Palsy, and my face still didn’t work. On one hand, three years later it’s no big deal—I am who I am and there isn’t much to do about it. On the other hand—my face doesn’t work!!!!!

Actually it works a little. I’d say that I healed about 50% and then stopped. Oddly, my daughter who was very tuned into the Bells Palsy in the beginning remarked recently that I am fully healed. Perception is a fascinating thing.

Three years later, I still think that everyone is looking at my lopsided mouth and unmoving eyebrow. Or I think everyone notices the odd tearing that happens as soon as I begin eating. Food makes me so happy but you wouldn’t know it to watch me cry my way through a meal. And yet, I know people aren’t lying when Bells Palsy comes up and they say they never noticed.

I definitely notice the tics that have developed over time. My eye is way more blinkly and my mouth moves sometimes without being asked. I have developed traits that I never judged others for having yet look on myself harshly every time I blink a few times rapidly.

Yesterday was Father’s Day and I had the most wonderful day possible. Breakfast with the family after a long walk with the dog, the morning passed working on school project with my daughter ( a very cool board game she is designing called Animal Escape), and spent the afternoon in Prospect Park before coming home for a lovely dinner of sloppy joe chicken tacos. What could be better than that?

I guess it would be better if my face worked like it once did but since it doesn’t, I will just keep on being me.

The CoreWalking Program was born out of Jonathan FitzGordon's personal and professional experience with changing the body's habitual movement patterns through self-awareness and repetition. To try The CoreWalking Program visit our store now.

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Sunday Morning Music: The Allman Brothers

I’ve been obsessing on Duane Allman lately listening to a lot of early sessions that he played on before the Allman Brothers. Here is a clip from 1970 at the Fillmore East.  I also just read a fairly sad oral history of Jerry Garcia that has me deep in early seventies rock. Have a fun Sunday!

The CoreWalking Program was born out of Jonathan FitzGordon's personal and professional experience with changing the body's habitual movement patterns through self-awareness and repetition. To try The CoreWalking Program visit our store now.

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Sciatic Nerve Pain Relief Begs For Good Posture and Core Tone

Sciatic nerve pain relief begs for good posture and core tone because when all else fails well-aligned bones and a solid balanced musculature is the best defense against chronic pain.

sciatic nerve piriformis    sciatic nerve

The sciatic nerve is the longest nerve in the body and provides a good deal of the energy that goes to the legs. Starting as nerve roots in the lower spine that move down and meet behind the piriformis muscle to form the sciatic nerve that runs down to the knee before splitting and continuing down to the foot as the peroneal and tibial nerves. Sciatic nerve pain is usually classified as sciatica or piriformis syndrome. Sciatica is the impingement or compression of one of the nerve roots, and piriformis syndrome is when the piriformis muscle in spasm presses on the sciatic nerve.

Sciatica is a symptom rather than a thing (disease?) and can occur due to any number of conditions such as herniated discs, stenosis, spondylosis, etc. Some of these spinal issues are reversible, such as herniated discs, while others, like spondylolisthesis—the displacement of a disc at top and bottom—are much less likely to change. But they can all be supported.

The correct alignment of the bones allows for the freest pathways for the nerves to make their way through the body. In order for the bones to align properly the muscles that surround the bones need to have balanced tone.

A lot of chronic pain and suffering is due to nothing more than poor posture and imbalanced muscle groups that disrupt the free flow of energy in the body in some cases but actually damage nerves in other more extreme instances. Sciatic nerve pain relief is not likely to happen without postural changes and the development of a balanced musculature.

spondylolisthesis

This goes double for people with conditions like the aforementioned spondylolisthesis. If you have an issue with your spine that you have to “live with” you owe it to yourself to do all you can to develop good posture and solidity the muscles that surround the spine and pelvis to provide the best possible stability against the natural shocks of living.

The CoreWalking Program was born out of Jonathan FitzGordon's personal and professional experience with changing the body's habitual movement patterns through self-awareness and repetition. To try The CoreWalking Program visit our store now.

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Working the Feet in Triangle Pose

utthita-trikonasanaMy philosophy on yoga technique is pretty simple. All poses are a reflection of tadasana, or mountain pose. A third name for standing up straight is samastitihi in Sanskrit, or equal standing. As a teacher I use the position of a students feet as a diagnostic tool for what the rest of the body is doing.

Standing in tadasana we hope to have balance in the weight of the feet—not too much to the inside, outside, heel or forefoot—even though I am always teaching students to accentuate the grounding of the foot through the mound of the big toe.

The essence of what I teach is everyone leans backwards and tucks their pelvis under and everyone needs to stop. This happens in Tadasana, triangle pose, waiting for the bus and walking down the street. It is a sad and sorry thing. And while the yoga room is the place this exact habit should be broken, it is instead exacerbated by endless well meaning teachers delivering poorly articulated instructions.

Even thought the relationship of the shin and the foot of both legs in trikonasana are very different than in tadasana, I don’t think the feet change all that much. There is more weight in the heel of the front foot and the forefoot of the back foot but the inner and outer foot should remain relatively the same.

I always set my legs first in triangle pose, aligning the feet and knees and deepening the groins trying to get both legs in line with the hips. To do this I will often let my upper body lean forward a little letting my legs set back where I want them. Once my feet and legs are set I can then make an attempt to align my trunk and I can use the feet to tell if I am going too far.

Letting the upper body lean forward takes the pelvis out of its habitually tucked position. Pay attention to balancing the weight of the inner and outer foot as you move the upper body deeper into the pose.  We tend to lean backwards when we stand because of habitually tight lower back muscles. To go deeper into triangle pose the trunk should move into position evenly, instead many students go deeper by shortening the back body and splaying the front body open.

This is probably what you have done in triangle pose if the weight in your feet shifts to the outer foot. Bring weight back to the whole foot, even if you can’t get that deep in the pose, and try to advance with a balanced trunk keeping the weight even in the feet.

The CoreWalking Program was born out of Jonathan FitzGordon's personal and professional experience with changing the body's habitual movement patterns through self-awareness and repetition. To try The CoreWalking Program visit our store now.

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The Health Benefits of Apple Cider Vinegar

apple cider vinegarFood heals.

When my wife was nursing our two children I watched breast milk work wonders as a remedial agent. One drop in an infected eye and it was all cleared up; a cut would be cured twice as fast when rubbed with mother’s milk. It was pretty astounding.

Last month I was lambasted at my poker game for bringing up the healing potential of urine therapy that some in the yoga world ascribe to. I can’t say that I have tried it but I know those who have and swear by it. While I am none too conventional I had to stop short of drinking my own pee.

I learned about the value of lemon water from Dr. Tan, my Chinese medicine guy, in Chinatown. He recommended that I drink a glass of room temperature water every morning with the juice of one lemon. Doing my research after seeing him, there are reams of papers written about the health benefits of lemon. They help to balance the body’s pH (which is where I began), they cleanse the liver and digestive tract, they have been found to be helpful for high blood pressure and hypertension as well as arthritis and more.

Now I have added apple cider vinegar to my morning glass of lemon juice. One tablespoon mixed with the water and lemon. Where I have grown to love the lemon water, the apple cider vinegar is never easy. Depending on how I ate the day before I feel it invade my stomach and often set my gag reflex on edge.

I first learned about the health benefits of apple cider vinegar a couple of years ago when I got food poisoning. A Google search led me to apple cider vinegar and I was cured within hours so there is a precedent for my new regimen. Much of the supposed health benefits of apple cider vinegar are apocryphal but there have been a number of studies that have shown its efficacy regarding diabetes, high cholesterol, weight loss, blood pressure and more.

Food heals and it pays to eat healing foods.

The CoreWalking Program was born out of Jonathan FitzGordon's personal and professional experience with changing the body's habitual movement patterns through self-awareness and repetition. To try The CoreWalking Program visit our store now.

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Say Hello To Your Lower Back Muscles

When I started teaching people to walk I was very confident that I was onto something though there was one detail that surprised me at first. A number of people returned from their initial sessions complaining of new pain in their lower back muscles that was different that the pain they arrived with. Without much choice I asked people to carry on the way they were going and for everyone who was willing the new pain dissipated along with the old.

Quadratus lumborum     multifidus and erector spinea

Everyone leans backwards through life. As a result most people have extremely tight lower back muscles such as multifidus and quadratus lumborum. When I ask people to walk and stand in a different way there has to be an adjustment period as all sorts of muscles find a new home. The intensity of the adjustment depends on whether you are naturally tight or not.

When I am teaching a yoga class and people say that something hurts in their lower back I always ask if the pain is in the center (the spine), or in the muscles on either side of the spine. If the answer is the muscles I am not worried too much. While it is possible that that someone pulled a muscle it is more likely, if I am teaching successfully, that they are using muscles differently and hopefully correctly.

Chronically poor movement patterns can make for some cranky and unhappy lower back muscles. The process of aligning them correctly and training them to function properly can sometimes be intense but the payoff is usually worth the effort.

The CoreWalking Program was born out of Jonathan FitzGordon's personal and professional experience with changing the body's habitual movement patterns through self-awareness and repetition. To try The CoreWalking Program visit our store now.

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Piriformis Syndrome And Sitting In Chairs

Piriformis syndrome is a pain in the butt caused by the piriformis muscle pressing against the sciatic nerve which passes the muscle on its way down the leg. Piriformis syndrome differs from sciatica in that sciatica manifests as pain that originates in the lumbar spine and often radiates down in a similar fashion to piriformis syndrome.

sitting tucked

If you know from yoga poses the piriformis is the muscle getting stretched in pigeon pose. If you drive a car the piriformis is at work when you lift and move your leg to get out of a car. The piriformis is a small triangular muscle that connects the leg to the sacrum of the spine (it is the only muscle that does so) stabilizing the pelvis and externally rotating the leg.

sitting 2

If you tend to stand or walk with your feet turned out it is likely that you piriformis is shorter and probably weaker than you would like. But these two factors by themselves don’t create piriformis syndrome as most of the world stands and walks like a duck but only a small percentage suffer from piriformis syndrome. For whatever reasons many people get away with poor movement and posture problems for long periods before things go south, and some people get away with it forever but it is not something I would bank on.

sitting 3

I am relaxing in Union Square as I write this. It is a beautiful afternoon and I am sitting in one of the horrible folding chairs that they are kind enough to provide. As I sit my upper back is leaning against the top of the chair while my lower back rounds backwards and my pelvis tucks under, shortening and crunching the piriformis muscle. The pictures above are a random sampling but they show how everyone around me is reposed. Sitting like this is asking for a date with piriformis syndrome.

sitting 4

While sitting in a park for a little while won’t bother most people imagine if you are a desk jockey and sit eight hours a day give or take a couple. How are you sitting as you read this? Is your pelvis tucked under or in a neutral position? Are your feet flat to the floor so your pelvis is balanced? Are you sitting in a way that is good for the long term health of your body and spine?

Piriformis syndrome and sciatica are only two of the many issues that arise from poor movement patterns and posture. Try to check in with how you are sitting a couple of times during the day and honestly assess how you treat your spine. A healthy and pain free life is available to everyone who wants to learn about how the body is supposed to work. Stop tucking your pelvis and the odds of getting piriformis syndrome will decrease exponentially.

The CoreWalking Program was born out of Jonathan FitzGordon's personal and professional experience with changing the body's habitual movement patterns through self-awareness and repetition. To try The CoreWalking Program visit our store now.

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Sunday Morning Music: Milk Music

I have been loving the record, Cruise Your Illusion, by the band Milk Music from Olympia Washington.

The CoreWalking Program was born out of Jonathan FitzGordon's personal and professional experience with changing the body's habitual movement patterns through self-awareness and repetition. To try The CoreWalking Program visit our store now.

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The Psoas And Iliacus Muscles

psoas and iliacusThe iliopsoas muscle group is made up of three muscles— psoas major, psoas minor and iliacus. The iliacus starts along the rim of the pelvis lying behind the psoas. The iliacus and psoas then meet to share a common tendon that attaches on the lesser trochanter a small knob of bone on the back half of the inner thigh. This is the only tendon that attaches to this bone in contrast to the greater trochanter on the outer thigh that has many muscles attaching to it including the piriformis which, along with the psoas are the only two muscles in the body that connect the legs to the spine.

When standing the psoas and iliacus lift the leg forward for walking among other things.  When lying down the psoas and iliacus can lift the trunk from the floor like a sit up. The iliacus because of its attachment to the pelvis and leg acts only on the hip joint and controls hip movement when involved in twisting the hips for things like kicking.

It is a short and strong muscle creating a good deal of the power required for flexion but like the psoas it is susceptible to becoming short and tight especially due to a sedentary lifestyle. The psoas and iliacus are among the most important muscles in the body but the iliacus is often left out of the discussion when focusing on the all mighty psoas major.

The CoreWalking Program was born out of Jonathan FitzGordon's personal and professional experience with changing the body's habitual movement patterns through self-awareness and repetition. To try The CoreWalking Program visit our store now.

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