Yoga of the Subtle Body: A Guide to the Physical and Energetic Anatomy of Yoga

by Tias Little

With his expert teachings, philosophical insights, and pragmatic imagery, world-class yoga instructor Tias Little turns the anatomy of the physical body into a tool for navigating the subtle bodyIf you spend considerable time doing yoga, you begin to see that it is about much more than just the body—the practice of yoga in fact reveals that the body is in no way separate from the psychospiritual forces that animate it. Here, Tias Little provides a way to understand these forces as they relate to an integrated yoga of body, mind, and spirit. He unites somatic concepts and wisdom teachings in this practical guide to the anatomy of the physical, mental, emotional, and subtle (or energetic) body. Little is a master teacher who offers us a guided tour of the body’s structure and physical anatomy, then uses this new structural awareness as the basis for exploring the subtle body. In a meaningful and pragmatic way, the book maps the connection between the body and the rich symbolism that pervades the yogic imagination, including the chakras, nadis, and koshas. Further, Little offers readers clear, insightful yoga, pranayama, and meditation exercises that apply these body-mind principles.

Genres: Nonfiction, Spirituality, Health, Psychology, Philosophy, Buddhism, Reference

296 pages, Kindle Edition

First published July 22, 2014

About the author

Tias is committed to teaching yoga as a contemplative path, leading to greater sensitivity, tolerance and deep understanding (prajna).
Tias has a unique and skillful teaching style, enabling students to find greater depth of understanding and awareness in their practice. His approach is inter-disciplinary, passionate, intelligent, and insightful. Tias synthesizes years of study in classical yoga, Sanskrit, Buddhist studies, Somatic practices, anatomy, massage and trauma healing. Tias began studying the work of B.K.S Iyengar in 1984 and lived in Mysore, India in 1989 studying Ashtanga Vinyasa Yoga with Pattabhi Jois. His teaching includes precision of alignment, anatomical detail and meditative awareness.

Tias is a licensed massage therapist and his somatic studies include in-depth training in cranial-sacral therapy. He is influenced by the work of Ida Rolf, Moshe Feldenkrais and Thomas Hanna. Tias is a long time student of the meditative arts and Buddhist studies beginning with Vipassana and continuing in Tibetan Buddhism and Zen. His teaching style is unique, weaving together poetic metaphor, clear instruction, compassion and humor. Tias earned a Master’s degree in Eastern Philosophy from St. John’s College Santa Fe in 1998.

Tias lives in Santa Fe, New Mexico where he directs his school, Prajna Yoga, with his wife Surya and is the author of four books, The Practice Is the Path: Lessons and Reflections on the Transformative Power of Yoga, The Thread of Breath, Meditations on a Dewdrop, and Yoga of the Subtle Body (Shambhala Press).He is the founder of SATYA, Sensory Awareness Training for Yoga, a somatic practice that complements yoga. In addition to leading yoga workshops and teacher trainings throughout the US and around the world, Tias currently offers on-line classes through Glo, Shambhala, YogaU, Yoga Journal, and Embodied Philosophy.

Reviews

[Caroline · Rating 5 out of 5]

I am going to make this simple. Get this book. Insightful in anatomy and yoga philosophy, with a voice that you can actually read and enjoy! There is no book yet I have found so insightful on the body and the subtle body. The images along are unique and bring clarity. Bravo Tia's Little. This is a work that will really impact the yoga community in America.

Past Updates:
Greatly enjoying Tias Little's new book Yoga of the Subtle Body!
"...the body is a microcosmos where energies get played out. In it, sunlight is reflected, wind roams, rivers flow, and flowers bloom. It is where lotuses, turtles, serpents, and dragons dwell. In this sense the body is not to be taken literally but figuratively. Thus, in the history of yogic thought and practice, the subtle body not only involves complex and compelling biological rhythms but is the home of a multitude of archetypal forces...
My research includes how divisive psychological and emotional states become embedded in the tissues of the body: buried under the skin, held in the pelvis, stuck in the diaphragm, or locked in the jaw."

Chapter 1: From the Ground Up
Yoga of the Subtle Body
Tias Little

"As below, so above."

"In light of the itinerant, fast-paced, and highly mobile society we live in today establishing a sense of ground through the feet is valuable. Generating stability and support through the bones and connective tissues of the feet can help regulate the nervous system, increase circulation, and improve respiration. The earthward rooting of the foundation of the body can bring composure in the face of difficulty."

"Within the subtle body, the feet and the head are the storehouses of a treasury of wisdom. When a Hindu devotee touches the feet of the master and reciprocally touches his or her own forehead, it is a gesture that the wisdom of the linage passes from teacher to student and from root to crown."

"It is through the soles of the feet and the palms of our hands that we interface with the world. By opening the distal points of the body--in particular spreading the hands and fingers as well as the feet and toes--we create a corresponding connection the proximal points within the core of the body. That is, we access the from the periphery...we also gain a better sense of our personal boundaries and limits."

Chapter 2: The Pelvis Potential
Yoga of the Subtle Body
Tias Little

“Like the keel of a boat, the pelvis provides stability to the spine and counterweight to the cranium. For this reason it is important to align and balance the pelvis, not an easy task given the kinds of compressive forces typically loaded onto the spinal base. Yet movement in the hip sockets, tailbone, and pelvic floor allow for the muscular and neuro-vascular flow between the legs, trunk, and cranium. It is by unblocking the rigidity and congestion in the first chakra, the muladhara chakra, that the sublime channels within the subtle body can flow without obstruction.”

“If the structures around the hip joint are mobile, a flow of essential fluids—blood, lymph, and cerebrospinal fluid—can pass unimpeded through the pelvis, and in turn affect buoyancy deep within the spine.”

“The entire complex of the hip and buttock muscles is frequency tighter on one side causing asymmetry…can cause the entire physical structure to veer or pull to one side.”

“Along the inside bank of the pelvis passes a large neurovascular bundle. Inner rivers of blood, lymph, and nerve emerge from deep within the abdomen, course alongside the navel, and dive downward through the interior pelvis.”

“To open the myofascial compartment of the inner thigh is to open the core sheath of the body.”

“The unconscious is linked to the serpent at the base of the spine; the spiritual Self is entangled in the roots. States of yogic concentration (Samadhi) reveal glimpses of the spirit in the underworld…Disentangling the knotted coils of the serpent goddess Kundalini suggests loosening the locked power of the unconscious…habitually sublimated and represed due to the fact that their power and magnitude threaten the egoic self.”

“Spiritual transformation does not simply require an upward movement; rather, it is paramount that one tap into the depths. This enables not only connection to the structures at the base of the spine but connection to the root of the breath (pranamula) and to the very source of consciousness (cittamula).”

[Sian Lile-Pastore · Rating 5 out of 5]

I think this is the best book on yoga I've ever read. Sure, it took me two months to read it and it's pretty dense, but it's also so freaking smart and insightful. I think it's best to have a bit of background knowledge before starting this one as it can be overwhelming. Beautifully written and poetic, I know it's a book I'm going to return to again and again.

[Amber · Rating 4 out of 5]

I truly got more than I bargained for with this book. I *thought* I was reading a book to inform my yoga practice and I got so much more! I cannot sum up the work of Tias Little in a short paragraph and do him and his expertise justice. He JAM PACKED 40 years of learning and professional practice as a massage therapist and yoga instructor into this relatively little bomb of a book that would take a dedicated lifetime to master. He covers the ENTIRE human body in all ways so that I felt like I was getting taught lessons with equal parts anatomy/kinesiology, chakra/energy, human psychology, TCM and acupressure, ancient yogic knowledge and world religion studies. And on top of all of that, there were dozens of practical yogic poses suggested and detailed clearly along with all of the learning. An impressive, massively complex and important read for anyone interested in the intersection of yoga and all of the ways to be a well human. 4/5 stars.

[Kelly]

Two of my main yoga teachers were taught by Tias, and I took a weekend-long workshop with him earlier this year. I really dig his ability to weave the subtle body with not just the philosophy behind yoga, but the spiritual practices and beliefs across a number of cultures. This is a dense book, with a lot to chew on, but readers who are into yoga, who want a different kind of physical practice to tap into more subtle structures of the body, and who have a grasp on the chakras and want to go deeper will do well here.

[Sarah Naslund · Rating 5 out of 5]

I’ll read this 200 more times or one time over 20 years. She is thick, deep, and extremely detailed.

[James Jarvis · Rating 2 out of 5]

I read the first chapter, skimmed the rest, then I put this book down. I have a minor problem with this book and two major problems with this book.

The minor problem is that this book is hard to follow unless you already know your anatomy well. But if you already your anatomy, then about 1/3+ of this book could have been cut out. If you already knew your anatomy, the book could have just said, "Straighten your psoas muscles. They represent your central channel. Your central channel is..." Instead, the book will spend a lot of paper going on and on about the psoas while you wonder what the psoas muscles are. Or in the beginning of the book, the author mentions the plantar fascia.

It introduces the concept like this... "In the structure of the body, the plantar surface of the foot connects to the ground and thus is the genesis for evolution."

So immediately, I don't know what this sentence means because I have no idea what a plantar surface is. Then the book goes on about feet for a while before it says, "By establishing an extensive root system through the feet—stretching the plantar fascia, spreading the metatarsal bones, broadening the heel, and lifting the arches of the feet—we provide structural organization for the entire body." Again, what does this mean? What is a plantar fascia? Does it answer in the next few sentences? No, it keeps saying things like, "As we construct the temple of the body from the ground up, the location of the plantar surface of the foot—right at ground level—is indispensable for laying a firm foundation." Ok, so what on earth does that mean? After another paragraph, it finally attempts to tell me what a plantar fascia is, "The plantar fascia, the superficial layer of this bed of muscles and tendons on the underside of the foot, is a strong webbing that functions like a snow-shoe; it is elastic, resilient, and tough, enabling the long metatarsal bones to spring off the
floor." Then it shows me a poor drawing of the bottom of a foot with a cutaway attempting to show some webbing in the feet. At this point, I am really lost. I guess a plantar fascia has something to do with muscle and tendons. They form some web, and they function like a snow shoe to better help me walk in snow?

So then I do something I shouldn't have to do. I take it that this book is a book for beginners to understand how the subtle body functions. This book gives no indication that I should have to know anatomy before reading this book. If this book is for such, then I shouldn't have to go to outside resources to figure out what it is talking about. However, I go to Wikipedia to figure out what a plantar fascia is. The first words on Wikipedia are, "The plantar fascia or plantar aponeurosis[1] is the thick connective tissue aponeurosis which supports the arch on the bottom (plantar side) of the foot." I didn't know what aponeurosis is, but if you put your mouse over that word, it quickly defines it as a flat tendon. That writing is far better than Tia Little's writing, sorry. It's straightforward, less wordy, less chopped up into so many subordinate clauses. Although, I wish Wikipedia wrote how exactly tendons support the arch. I still don't get that. The problem is that the whole book reads like this. The book throws random new words at you, leaves you wondering what they mean until she defines them paragraphs later, and her definitions still leave you confused. Then if I am supposed to go to Wikipedia to understand what she is saying, why didn't I just get a list of anatomy terms and go to Wikipedia?

The first major problem I have with her book is that in the beginning, she said she is going to link up the physical body parts with the subtle ethereal body. However, almost the entire book is about the physical body. If this book wasn't so bad at telling you about the anatomy, you could literally just read this book as a kind of anatomy of yoga book. She mentions the chakras, but she doesn't tell you how doing yoga pose xyz charges the chakras or releases energy from the chakras. She doesn't talk about energetic flows or anything like that. Sometimes she will point out that there are a cluster of nerves on top of your kidneys, and those nerves could be taken to be the solar plexus chakra, but that is about as far as she goes in explaining how chakras work.

The second major problem is that even if we tried to merge the anatomy with the chakras and subtle body, that's not at all how the original haths intended for the chakras. If you go back and read books from medieval India on this, like The Pridipika or the Chanda, then you will find that even though yogis did have knowledge of many body parts and organs, they never talk about it. They will tell you about the chakras, and how you can burn bindu in your solar plexus chakra, and so on, but they never mention that chakras have much to do with the physical body. Secondly, if you read an article by Chris Wallis called, "The real story on the chakras," https://medium.com/@hareesh_59037/the... you will plainly see that chakras were fully intended to be prescriptive, not descriptive. So merging anatomy with the subtle body is misguided because if we talk about the physical body, we are being descriptive. If we talk about the subtle body, we are being prescriptive. In other words, chakras were never intended to be something that was always their in your body like a kidney. We literally and intentionally placebo the chakras into our psychological model of our body in our minds.

Now, it would be perfectly fine if she wrote, "Hey, this is my system of the subtle body loosely inspired by Indian yoga," however, she never does that in the whole book. So as far as I can tell, she seems to know a lot about anatomy, but little about chakras.

This makes me wonder why she wrote this book and who she wrote it for. If she wrote it to teach beginners, she failed to write it in a way beginners can understand. If she wrote it for those in the medical field, most of her book is redundant. If she wrote it as a way to connect the chakras to the various physical organs and tissues, then there are far more concise articles for that that are beginner friendly. There are even tables that tell you what glands each chakra belongs to, like this one. https://ohanayoga.com/wp-content/uplo... If she wrote it for yoga teachers... then either she wrote it for western yoga teachers who don't know eastern mystical practice, and they will be left confused. Or if she wrote it for yoga teachers who know the mystical practices, they will know she has no idea what she is writing about when it comes to the subtle body.

So, this book is pretty bad honestly. Instead of reading this book, if you are not a medical student, and you want to learn yoga anatomy, I'd recommend a yoga anatomy coloring book like this one. https://www.goodreads.com/book/show/1...

If you want to learn about the subtle body in relation to yoga, I'd recommend the article from Chris Wallis above. There are many other much more concise articles to google on the matter better than this book too.

[Cherie · Rating 4 out of 5]

This book is SUPER specific to yoga teachers dealing w the chakras, or any super serious chakra yogi. (But the language reminds me more of teacher stuff.) Found a few activities to use for my class.

[Kimberly Purcell · Rating 4 out of 5]

You will find that there are a plethora of chakra 101, beginners books out there. However, it is very difficult to find an advanced study on chakras. And it’s very difficult to find one that is presented in a way that the reader can comprehend. This book by Little, it’s going to take care of all your needs about advanced chakra studies. By far one of my most favorite books to have read on the chakra system, I can wholeheartedly recommend this book to any one interested in advanced studies of chakras.

[Claire · Rating 3 out of 5]

Good reference book that connects physiology and the subtle body. Some interesting insights along the way. Lots of details and reference asanas, breathing exercises, and mindful prompts. A bit boring to read back to back but great guide for specific topics. Hard to navigate sections/key themes (on kindle and audible). Audiobook is terrible.

[Raffaello Palandri · Rating 5 out of 5]

Book of the Day – Yoga of the Subtle Body


Today’s Book of the Day is Yoga of the Subtle Body, written by Tias Little in 2016 and published by Shambhala.

Tias Little is a renowned Yoga teacher and writer, committed to raising awareness about the contemplative path of the practice, leading to greater awareness and deeper understanding. He brings together his experience in Yoga, Sanskrit, Buddhist studies, somatic practices, anatomy, massage, and trauma healing.

I have chosen this book because I often cite it when explaining advanced Yoga topics in both classes or corporate training.

Yoga of the Subtle Body invites and guides readers on a profound explorative journey of the intricate relationship between the physical and the metaphysical aspects of Yoga. The book transcends the mere superficial understanding of the practice as simple physical postures, delving deep into the energetic architecture that underpins our entire being.

According to the teachings of the Bhagavad Gita, the subtle body is a holistic combination of the mind, the intellect, and the ego, and is responsible for the control of the physical body. It is precisely through the subtle body that the yogis can experience both pleasure and pain.

According to both Hindu and yogic philosophy, we are made of three शरीर – sharira or bodies:

कारणशरीर – karana sharira (causal body)
सूक्ष्म शरीर – sukshma sharira (subtle body)
स्थूलशरीर – sthula sharira (gross physical body).
The subtle body is made of several energetic layers that can elevate a human being beyond the mere physical aspect of his life.

It consists of three out of the five koshas (sheaths) of human existence:

प्राणमयकोश – pranamaya kosha : the sheath of vital life force/energy
मनोमयकोश – manomaya kosha : the mental or psychological sheath
विज्ञानमय – vijnanamaya kosha : the sheath of wisdom and intellect
with the other two being the

आनन्दमयकोश – anandamaya kosha: the blissful sheath
अन्नमयकोश – annamaya kosha: the physical sheath
Little masterfully weaves together ancient yogic wisdom with contemporary anatomical knowledge, thus offering a comprehensive and useful framework for understanding how the subtle body works.

At its core, the book unveils the concept that the human body is not merely a physical construct, but a complex interplay of nadis, the energy channels, and chakras, the energetic centres.

These subtle structures, often mistakenly considered as belonging to the realm of esoteric philosophy, are rendered tangible and accessible through Little’s lucid explanations and practical applications. By grounding these abstract concepts in the physical body, the author brilliantly bridges the gap between the esoteric and the experiential.

Little’s approach is excellent in its emphasis on the holistic nature of Yoga.

He underscores the interconnectedness of the physical, mental, emotional, and spiritual dimensions of human experience. The book encourages readers to cultivate a profound awareness of their bodily sensations and to use this awareness as a gateway to exploring the subtler layers of consciousness.

Through a careful examination of the physical body, the author reveals how even tiny imbalances in the subtle body then manifest as physical ailments, emotional disturbances, and spiritual stagnation.

One of the book’s strengths lies in its practical orientation.

While it delves into the depths of yogic philosophy, it is equally concerned with providing tangible tools for cultivating a deeper understanding of the subtle body. Little offers a wealth of exercises, from physical postures to pranayama techniques, designed to activate and balance the energy system. This practical dimension transforms the book from an intellectual pursuit into a transformative practice.

Through this accurate selection of asana, pranayama, and meditation, the author guides his readers to awaken their sensory awareness and develop a profound, intimate, and loving relationship with their inner landscape.

Yoga of the Subtle Body is a roadmap for a profound inner journey. Little‘s work invites readers to embark on a lifelong quest to discover the hidden dimensions of their being.

By illuminating the intricate connection between the physical and the subtle, he empowers individuals to cultivate a holistic approach to well-being and spiritual growth. Through its clear explanations, practical guidance, and profound insights, the book serves as an invaluable companion for those seeking to deepen their Yoga practice and expand their consciousness.

[Firsh · Rating 4 out of 5]

It was all right. As someone who does 100+ yoga practices a year, I never thought it has such deep reasoning and science behind the poses. I just did them for stretches and I have to admit I'm half-assing the spiritual side. That was a bit much in this book, and I don't really care about that. I just view yoga as a default activity when I cba to do the "heavy" stuff like mountain biking or resistance training. It's easier and a nobrainer thing to do even while I'm sick with corona or whatever.

The highlight of the book was the detailed description of what happens with your anatomy in certain poses, and the reassuring fact that there is more to it than meets the eye. I'll just keep doing it as the benefits sound good, I never really dug deep so I didn't even know. I just do these alone with an app and even mute the instructor and just listen to my books and watch Twitch while I'm at it. Am I desecrating it? You bet! Nevertheless, the stretching aspect feels good, even when just done right before bed (although in the morning would be better I just can't quite get around to waking up earlier than 9 if there is nothing I must do, and by that time the day has "already started").

It's a nice coincidence that I found the book by looking for ones narrated by Tiffany Morgan (my favorite voice talent), AND that the content was interesting. While listening probably doesn't do the possible illustrations justice, and it was not in harmony with my wood chipping, it was definitely worth a listen. I just don't seem to want to do anything with the sanskrit names and how many people perceive how yoga "should" be done. I mean I did a few classes but that was too "serious" for me, and just didn't see the point. If you are even just a tiny bit more traditional minded than me when it comes to yoga (as in enjoying sun salutations too not just the twists), you'll likely like this book.

[Jason Baldauf · Rating 5 out of 5]

Before I tell you the excellent content you'll receive in Tias Little's book Yoga of the Subtle Body, let me tell you what you won't get. I was expecting a detailed explanation of the subtle body itself, specifically the koshas. This book is not that, but please don't let that dissuade you if that's what you are looking for. Because most likely you will be very interested in the content it does contain. The book gives you a detailed look at the physical body's interaction with the subtle. It proceeds step by step thorough each chakra and body center, giving not only explanations of the anatomy involved in each asana, but also specific practices they can use to further their engagement. The author's extensive knowledge of both anatomy and asanas is apparent immediately. I teetered between 4 and 5 stars only because the information contained is geared towards a more involved student than myself, but decided to give it 5 stars because the serious practitioner of hatha yoga would find this an invaluable resource.

[Tracy · Rating 4 out of 5]

After studying yoga and its associated philosophies for several years I always found that I could not manifest for myself a pragmatic mindset for linking the subtle and physical bodies. As it turned out I did not have to do it for myself. There was someone more expert who could do it for me and help me to understand the concepts and link them to this body I’ve been given in an understandable and accessible way.

The information in this book has slowly informed much of what I do physically. It has impacted my own yoga practice and my teaching, it has informed how I sit on the subway and at my desk. It has informed how I use my voice and my thoracic diaphragm. I’m becoming a full fledged anatomy geek.

[May Ling · Rating 4 out of 5]

Summary: Good if you're trying to grow a deeper understanding of the way yoga unlocks the emotions and traumas held within the body.

I only recently became aware through my studying of meditation that the body traps pain within it in a way such that if you release it in the body, it helps with releasing it in the mind. Yoga was really designed for that even more than meditation. This book describes all the major movements in that way. I likely will need to come back to it in the future to hold all of it in my head.

[Sonee Singh · Rating 4 out of 5]

I learned a lot from reading this book. It weaves yoga anatomy and philosophy, and incorporates health and practical applications for yoga poses and flows. I only wish there were more illustrations to explain the practice poses. There are some but I don’t feel they are enough. I found myself looking up poses to better understand what was being described.

[Amie Whittemore · Rating 5 out of 5]

A thorough and beautifully written guide to anatomy--both of the spirit and of the body. I loved how this book helped me, as a yoga teacher, get a fuller sense of anatomy and how spirit resides in it. I especially love the beautiful exercises and meditations throughout. A guide I'll keep coming back to, for my own practice as well as my teaching.

[Jobie · Rating 4 out of 5]

I like this book. It was interesting. It was an intersection between physical and energetic anatomy.

My biggest complaint is the treatment of the 6th / 3rd eye chakra. It was non-existent. It was lumped in with crown chakra and barely mentioned.

[Alissa · Rating 5 out of 5]

What an incredible resource for teachers and practitioners! Great inspiration for teachers, as well as integrated knowledge that bridges the divide between modern neuroscientific knowledge and eastern practice.

I took this out from the library but I'll definitely buy this for my library asap.

[Amy · Rating 5 out of 5]

This is now my favorite yoga book. It’s deceptively simple, yet immensely dense. This one is definitely going on the very special book shelf. I am a therapist, and this book connected some dots for me on combining physical anatomy, metaphysical energetics and nervous system regulation. A true gem.

[Sarah Wojcik · Rating 5 out of 5]

For anyone at all interested in the fascinating underpinnings of yogic practice & the subtle body. This was a remarkable melding of scientific anatomy and mystical insight that I will be returning to time & again. So much to gain here when read with an open and curious mind.

[tal pereira · Rating 5 out of 5]

One of the best books I’ve ever read about yoga.

At first I was a little skeptical because Tias is a western and I am always looking for our mistakes. However, for my surprise, this book is very well written and super knowledgeable.

100% recommended!

[Kalliko · Rating 5 out of 5]

The author did a great job explaining each chakra and what the body physically does to emotionally/ energetically influence a person. Far from hippy-woo, this book is practical and applicable if you enjoy yoga for more than just the work out

[Sheila Chapman]

If you teach yoga or are into the practice, this is a great book to get a different perspective into the movement and function of yoga poses bringing benefit to not only your physical body but etheric body as well.

[Olya Chizh · Rating 4 out of 5]

A wonderful manual and a sourcebook for any yoga teacher, such an abundance of amazing images to draw on in class.
Off one star for the lack of good pictures, especially in practice exercises.

[Megan · Rating 4 out of 5]

Would recommend if you are interested in getting deeper in understanding your yoga practice.

[Natalie]

Spirit Rock YTT required reading

[Rhyanna Watson · Rating 5 out of 5]

Great for all those doing their teacher training or wishing to study more in depth about yoga

[Tracey Agnew · Rating 4 out of 5]

Some really interesting insights and physical explorations

[Carrie LeAnne · Rating 5 out of 5]

I listened to the audiobook - which I don't recommend at all. The reader of the audiobook mispronounced SO MANY WORDS that I had a hard time staying focused on the content.

[Sanjay Varma · Rating 5 out of 5]

Seems like a wonderful reference to use when trying to understand your body and how the parts all fit together.