Week 2: Schedule:
October 31 – November 2nd
Friday
4-6pm Online
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Saturday
6:30am – 12 -3pm
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Sunday
9am-12
1:00-6:00
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Objective:
Introduction to Anatomy
Trial & Error
Voice Introduction
Concepts:
Basic Principles
Anatomy
Teaching
Injuries
Hand & Feet Foundation
Alignment & Center Line
Spine & Spinal Movement
Seated
Prone
Standing
Inverted
All Four Position
Muscular Body
Energy Body
Recovery Systems
Neuromuscular
Static & Dynamic Movement
Anatomy- is the study of the structure of an organism and the relationship of its parts.
Physiology- Is the study of the functions of organisms and their parts.
Anatomy System & Donna Farhi
Hierarchy of Organization
Cells - are the smallest "living" units of structure and function in the body. The structure of cells is directly related to their particular function.
Tissues - are groups of similar cells that act together to perform a common function. there are four tissue types in the body:
Epithelial Tissue - is found in the skin, lines body cavities, functions in protection, secretion, absorption and sensation.
Connective Tissue - is found in bone, cartilage, ligament (bone on bone), tendon (muscle and bone), functions in connection and support.
Muscle Tissue - (Skeletal, cardiac, smooth) functions in movement, posture, heart pump, and viscera.
Organs - are an organization of different tissues arranged together to perform a special function.
Systems - are the most complex units of the body made up of varying numbers and kinds of organs to perform complex functions.
Skeletal System - consists of the bones, cartilage, ligaments and joints.
Muscular System - consists of the skeletal muscles. Cardiac (heart) muscle and smooth muscle (viscera) will be covered in other chapters.
Nervous System - consists of the brain, spinal cord and peripheral nerves.
Integumentary System - consists of the skin, appendages, and associated glands and receptors.
Endocrine System - consists of ductless glands that secrete hormones.
Cardiovascular System - includes the heart and blood vessels.
Lymphatic System - consists of the lymph vessels and associated organs, as well as organs in involved in immunity.
Respiratory System - Includes the tracts that deliver air into the lungs, the lungs themselves and the muscles of respiration.
Digestive System - Is the alimentary canal (GI tract) and associated organs.
Urinary System - consists of the kidneys and organs of urine excretion.
Reproductive System - Includes male and female organs adapted for the maturation of the sperm and ova, successful fertilization, and the normal development and birth of the baby.
Anatomical Directions
Anatomical Position - Is the standing position with arms at the sides and palms facing forward,
Superior- Means "toward the head" , "Upper" or "Above"
Inferior - means "toward the feet" , "lower" or "Below"
Anterior - (ventral) means "front" or " in front of"
Posterior (Dorsal) means " back" or "in back of"
Medial - means "toward the midline of the body"
Lateral - means "away from the midline of the body"
Proximal - means "toward or nearest the trunk of the body"
Distal - means "away from or farthest from the trunk of the body"
Superficial - means "nearer the surface of the body"
Deep - means "farther away from the surface of the body"
Skeletal System - "the structure" Functions in support, protection, movement, calcium storage, and hemopoiesis.
Classification of Joints
Fibrous Joints are of three types:
Sutures - are the joints between the bones of the skull
Gomphosis - is the type of joint that holds the teeth in their sockets
Syndesmosis - joints are found between the radius and ulna and tibia and fibula.
Cartilaginous Joint - Slightly moveable joints, have a cartilage pad.
Synovial Joints - are freely moveable joints that have a joint capsule with synovial fluid.
Subdivisions of Synovial Joints
Plane Joints
Saddle Joints
Hinge Joints
Pivot Joints
Ball and Socket Joints
Condyloid Joints
Axial Skeleton - Skull, Vertebral column, bony thorax (rib cage)
7 Cervical, 12 Throacic and 5 lumbar vertebra; ribs - 7 true, 3 false, 2 floating
Spinal Curves - Primary-Thoracic and Sacral; Secondary-cervical and lumbar
Thoracolumbar Rhythm
The thoracic spine has a primary kyphotic curve and the lumbar spine has a secondary lordovic curve.
Movement at the junction of these two opposing curves is called the thoracolumbar rhythm.
Backbends can bring a substantial extension in the vertebra of this junction point, especially T10 through L1, where the floating rubs are not as supportive.
We must use the surrounding musculature to support this area of potential hyperextension. In back bends, we enlist the abdominal muscles to provide control and support of this vulnerable junction.
Appendicular Skeleton - Upper extremities and lower extremities - Know the names of the bones of the should girdle and arms; Pelvic Girdle and legs, know wrist bones and carpals and foot bones as tarsals, fingers and toes are phalanges. Scoliosis is an irregular curve of the spine.
Connective Tissue - The biomechanics of our movement is dependent on the support and restraint of connective tissues.
Bones - restrain our movement by butting up against one another. We can not overcome the bony restrictions inherent in our skeletal make-up. Not all bones and joints are created equal. We may have to modify the yoga posture to fit our bony makeup.
Cartilage - is not as hard or strong as bone. It takes several forms: Hyaline cartilage forms the articular cartilage at the ends of bones where they meet in the joint. It has an elastic (elanistin) component that functions in shock absorption.
Fibrocartilage - forms the intervertebral discs, the menisci in the knee joints, the labrum of the shoulder and hip socket and in the articular discs of the wrist, sternoclavicular joint, acromioclavicular joint and temporomandibular joint. Its dense white fibers (collagen) provide tensile strength.
Ligaments - are tough connective tissue that attach bone to bone and provide stability across joints. On average, they stretch 8% before they permanently stretch or are torn.
Joint Capsule is a connective tissue encasement around synovial joints. The joint capsule is a tough covering into which ligaments and tendons insert. Together with the ligaments, they provide fifty percent of the resistance to our movement.
Fascia - is arranged in sheets that provide a stable infrastructure for our body. Under the skin, the superficial fascia is the foundation for a cutaneous tissue. Fascia surrounds individual muscle fibers, groups of fibers, the entire muscle belly and ultimately joins at the end of the muscle to form the tendon. The tendon inserts into the bone. It binds the muscle fiber together, spreads the mechanical stress evenly over the whole muscle and lubricates the muscle internally. Deep fascia surrounds all of the organs and supports them. Fascia is viscoelastic (has both elastic and plastic qualities), so it is flexible and malleable. Fascia provides 41% of the resistance to stretching. When we move and stretch in yoga, we keep the fascia mobile and keep it from forming adhesions.
Loose Connective Tissue - fills in the spaces between all the other tissues. It is composed of few cells in a collagen fiber matrix with a viscous ground substances. It lubricates and provides for smooth movement as different tissues slide over one another. When we move, the ground substances remain fluid, but if we inactive, it dehydrates and loses its lubricating properties. This partially accounts for "morning stiffness" and a morning yoga practice will re-hydrate the tissue and return its fluidity.
Foundation
The Muscular System - "What moves the structure"
Functions in movement of boens and skin, maintaining posture, stabilizing joints, and generating heat.
Muscle exists in three forms. Cardiac Muscle (The heart) and smooth muscle (associated with organs and vessels) are not under voluntary control.
Skeletal muscle (voluntary muscle) attaches to bones via tendons across joints to produce movement and maintain posture.
Each muscle fiber is composed of bundles of myofilaments organized in sarcomeres, which are the smallest contractile units of muscle. When we want to move, nerve impulses from the brain connect with a motor neuron which connects to muscle fibers at the motor end plate.
When the threshold stimulus is reached, a chemical reaction begins in the sarcolemma whereby the myofilaments attach, pull and slide by one another (sliding filament model). Muscle fiber contraction is all or none and the strength and speed of contraction is determined by the number of neurons firing.
Muscles & Movement
Prime Mover (agonist) - is the main muscle responsible for a particular movement. Synergists are muscles that assist with the movement.
Antagonists - are muscles that perform the opposite movement.
Fixators - are muscles that stabilize a body part or joint for efficient movement. Muscles work together in groups often with 3-dimensional relationships.
Concentric contraction, the muscle shortens
Eccentric contraction, The muscle lengthens
Isometric contraction, no movement occurs
Muscle Stretching
Individual muscle fibers do lengthen with prolonged stretching by adding sarcomeres (several per minute)
The muscle fiber itself can elongate 150%, the tendon only 4%
It is the fascia, which accounts for 30% of the muscle mass, that must be slowly stretched to increase flexibility
The myofascial complex elongates best under low loads held for extended periods (30 secs to 5 min)
The muscles react to quick stretching as the muscle spindles (stretch receptors) fire and contract the muscle to protect the tendon, joint and bone. Slow stretching
Inherent spindle tone increases as muscle tone decreases, which means the neurological resistance to stretching increases if the muscle is relaxed
The Golgi Tendon Organs cause an inhibition to muscle contraction as muscle tension increases in the tendon. "Active Stretching" tends to switch-off the neurological resistance to muscle elongation.
Introduction to Anatomy of Movement
Movement within cardinal planes:
Flexion and Extension occur in the Sagittal plane, anterior to posterior
Flexion is a movement that makes the angle of the joint smaller (bending).
Extension makes the angel of the joint larger (straightening)
Abduction and Adduction occur in the Frontal Plane, medial to lateral.
Abduction means moving a part away from the midline of the body.
Adduction means moving a part toward the midline of the body.
Lateral Flexion (side bending) of the spine also occurs int he Frontal Plane.
Rotation occurs in the Transverse plane around the long axis of the body.
Internal (medial) Rotation means toward midline.
External (lateral) rotation means away from the midline.
Special Movements:
Supination is rotation of the forearm so that the palm is forward or the foot so the sole is turned inward. Pronation is rotation of the forearm so the palm faces back or the foot so the sole is turned outward.
Dorsiflexion - pointing the toes up; Plantar Flexion pointing the toes down.
Protraction is moving the chin or should forward.
Retraction is moving back.
Elevation is raising the shoulder girdle or hip.
Depression is pressing it down.
Some movements are postures in yoga are simple and some contain complex three dimensional elements that require movement in all three planes combined with some of the special movements.
Digestive System:
The main function of the digestive system is the digestion and absorption of food and the downward elimination of waste (apana).
Digestion begins in the mouth with mechanical digestion (mastication) and chemical digestion of carbohydrates with the release of salivary amylase.
After swallowing, the food is pressed down the esophagus by smooth muscle contractions through the gastroesophageal sphincter into the stomach.
It is important not to practice yoga for at least 3 hours or you may get gastroesophageal reflux.
The stomach is made of muscle to church the food, now called chyme, and secrete hydrochloric acid to being the breakdown of proteins. The liquefied food stuff then proceeds through the pyloric sphincter into the jejunum, the first part of the small intestine.
Protein and CHO digestive enzymes from the pancreas are released through ducts into the small intestine and bile is released rom the gall bladder to emulsify fats into smaller fatty acids.
This finishes the digestion process and absorption begins as the proteins, CHO and fatty acids move through the walls of the small intestine through the villi and microvilli into the specialized blood system, the hepatic portal system.
Based on what your body needs, the liver will metabolize or store these substances. What is left over in your GI tract moves through the ileocecal valve into the large intestines. In the large intestines, water is extracted from the waste and intestinal "good" bacteria break down the waste material. During the process Vitamin K is created in the large intestines. The waste passes from the ascending colon to the transverse colon to the descending colon, sigmoid colon and finally the rectum. The whole process takes 2-4 days to complete.
Food as a source of "prana".
Prana - From the root prana (to breath) and refers to a vital, life sustaining force of living beings. One of the 3 primordial conditions of the cosmos (Ojas, Tejas, Prana)
Sattva - "Essence"
Cosmic force of equilibrium
Naturally peaceful and balanced state of a healthy body and mind
Quality of light, love and life - imparts dharmic vertues of faith, honesty, self-control, modesty and truthfulness
Daylight
Sattvic Foods - Wholegrains, legumes and veggies. Eating food slowly and methodically with awareness and intention.
Rajas - "Movement"
Cosmic force of activity
Active vital force in the body which moves both the organic and inorganic universes to sattva and tamas - it lacks stability and consistency.
It gives rise to emotional fluctuations of: love and hate, fear and desire, or attraction and repulsion.
Dawn and Dusk
Rajasic foods - garlic, onions, hot spicy foods. Consuming food too quickly is rajasic.
Tamas- "Inertia"
Cosmic force of inertia or cohesiveness
Natural state of the body during rest or of the universe during dissolution
It is a force which promotes one or more of the following: darkness, death, non-feeling. It can cause dullness, heaviness, emotional clinging and stagnation
Night
Tamasic Foods - heavy foods requiring more digestive effort, like meat and cold dairy products. Overeating is tamasic.
Cardiovascular System
The main function of the cardiovascular system is to circulate the substances that the cells need (oxygen, nutrients, hormones, etc.) and to transport waste substances the cells
do not need (carbondioxide, urea, etc.)
The heart, made of cardiac muscle, pumps the blood through the lungs, where the blood picks up oxygen in exchange for carbondioxide, then to the cells of the body where oxygen is released in exchange for carbondioxide, then back to the heart in a constant cycle.
In the systemic circulation, the heart pumps oxygenated blood from the left ventricle through the arteries and arterioles to the capillaries where oxygen is exchanged for carbondioxide at the cellular level.
The deoxygenated blood returns via the venules and veins back to the right atrium of the heart. In the pulmonary circulation, the heart pumps deoxygenated blood from the right ventricle via the pulmonary artery to the lungs where CO2 is exchanged for o2 and the oxygenated blood returns via the pulmonary vein to the left atrium of the heart.
Blood is made of 55% Plasma (90% water, 8% proteins, 2%salts) and 45% Formed Elements: red blood cells (erythrocytes) 99% blood clotting cells (thrombocytes) .8% and white blood cells (leukocytes) .2%.
The arteries have a middle layer of smooth muscle under autonomic nervous system control which helps regulate blood pressure by contracting and relaxing the tension around the vessels.
The veins have one-way valves to keep blood with low pressure from back flowing. The cardiac conduction system stimulates the heartbeat. From the sinoatrial (pacemaker of the heart) to the atrioventricular node, the electrochemical signal is transmitted through the heart. The Electrocardiogram (ECG) is a reading of the changes in voltage in the heart while it is beating.
Coronary circulation is the blood supply to the heart muscle itself.
In Coronary Artery Disease (CAD), the flow of blood to the heart muscle is obstructed and the resulting ischemia may lead to permanent damage to the myocardium (infarction). There is research that suggests yoga, as a part of a holistic health program, can reverse heart disease. Combined with a yogic diet.
The arteries to the brain are of major importance.
The subclavian artery branches into the vertebral artery, which supplies blood to the spinal cord, cerebellum and brain stem.
The common carotid artery branches into the external carotid and the internal carotid, which joints the circulus arteriosus in the brain.
If there is blockage of any of these vessels, the brain cells may suffer permanent damage (infarction/stroke/cerebrovascular Accident-CVA). In certain cases during cervical extension, the vertebral artery may be pressed on.
If a student experiences dizziness, nausea, headache, light-headedness during neck extension, have the student lie down with a folded blanket under their head to gently flex their neck.
Monitor their condition to ensure they return to normal.
Regarding the other vessels of the body, it is important to know where vessels are located to avoid pressing on them.
Soft tissue areas where vessels are not protected are called endangerment sites. Examples of endangerment sites are the front of the neck, the armpits, the groin, behind the knee.
Yoga increases cardiovascular efficiency by stimulating circulation.
During inversions, there is an initial increase in HR and BP. Inversions are contraindicated for people with hypertension.
Lymphatic System
Some of the plasma that flows from the arteries to the cells stays in the spaces between the cells (intercellular) and must be brought back into the systemic circulation via the lymphatic system. The lymphatic system is a one-way system of channels from the intercellular spaces to the heart.
Lymph nodes are filtering stations that filter cellular debris, bacteria and may even trap cancer cells.
They are concentrated in some of the same endangerment sites where blood vessels are. We do not want to press directly on lymph nodes, so they can perform their function unimpeded.
In yoga, asana and pranayama, the movement of our body and breath, facilitates movement of the lymph.
Immune System
Lymphocytes, the primary cells of the immune system, originate in the red bone marrow and thymus gland. The lymphocytes migrate to various lymphoid tissues around the body, the spleen, and the lymph nodes.
The inflammatory response to tissue injury is a natural immunity in which the system operates indiscriminately against degenerated cells, cell parts and any microorganisms in the area. Yoga has been linked to decreasing stress, which is a min cause of immunosuppression.
Urinary System
The kidneys filter the blood plasma, eliminating waste products and retaining needed chemicals and water. Of the total renal blood flow, 1300mL/min, only .7 mL/min is excreted as urine.
The kidneys are important in fluid and electrolyte balance and acid-base balance. The ureters transport urine from the kidneys to the urinary bladder for storage. The urethra transports the urine out of the body.
Applied Practice
When we bring our awareness to our organs, we begin to activate the intelligence of our core support system. As we draw our awareness inward, our body relaxes as the parasympathetic nervous system is stimulated.
When we initiate our movement from our core, we allow the outer manifestation of the yoga posture to be guided by our inner experience rather than by some outer perception. Then the bones, joints and muscles work in concert with our inner organs and our inner experience, which reduces the potential for injury.
Core Support
The abdominal core supports all of our movements. The primary muscle of core support is the transversus abdominis muscle.
The transversus abdominis wraps around the abdomen and forms a corset of support through its connection into the thoracolumbar fascia and by increasing intra-abdominal pressure.
It is the first trunk muscle to be active in any spinal movement or loading and the first muscle active in limb movement irrespective of direction. It is controlled independently of the trunk muscles.
We can activate the transversus abdominis muscle by drawing the navel inward toward the spine. In uddiyana bandha, we are activating the abdominal core.
This core activation allows us to control the movement between the lumbar spine and pelvis (lumbopelvic rhythm) and movement between the ribcage and pelvis. Movement across the junction where the thoracic spine transisitons into the lumbar spine is called thoracolumbar rhythm.
The Nervous System
Nervous System Functions in communication and control with fast, short-lived electrochemical signals.
Organization:
-Central Nervous System (CNS)
-Brain
-Spinal Cord
-Peripheral Nervous System (PNS)
-Cranial Nerves (12 pair)
-Spinal Nerves (31 pair)
-Autonomic Nervous System (also considered part of the PNS)
-Sympathetic Division
-Parasympathetic Division
-Cerebrum
The cerebral cortex, only 4 mm thick, makes up the largest mass of the brain. It is divided into 4 main functions areas:
1.The frontal lobe is the center for conscious thought and voluntary movements.
2.The parietal lobe is the center for somatosensory input.
3.The occipital lobe is our primary visual cortex.
4. The temporal lobe is our primary auditory cortex.
Sub-cortical Areas
The basal nuclei function in maintenance of muscle tone and posture and that tracts relay nerve impulses.
The corpus collosum integrates the left and right hemispheres of the brain.
The reticular formation is a group of neurons that has projections to many part of the brain.
Brain Stem
Thalamus integrates sensory impulses resulting in motor responses, regulates and maintains conscious state.
Hypothalamus regulates emotional behavior and autonomic reflex behavior, secretes hormones that affect the pituitary gland, and mediates descending impulses related to reflexive and skilled movement.
Epithalamus (pineal gland) produces melatonin related to diurnal cycles.
The midbrain is composed of descending nerve tracts and other nerves that relay impulses.
The pons relays cortical impulses to the cerebellum.
The medulla contains vital control centers.
Cerebellum
The cerebellum integrates equilibrium, posistion sense, fine movement, muscle tone, and muscle coordination.
Spinal Cord
Ascending Tracts are the pathway of ascending impulses, especially muscle stretch/position sense.
Descending Tracts are the basic pathway of descending impulses, especially motor neurons to create movement and hold posture.
Meninges and Cerebrospinal Fluid
There are 3 meninges that surround the spinal cord: Dura Mater (Outer Sheath), arachnoid mater (middle sheath) and pia mater (inner sheath).
Subarachnoid space contains cerebrospinal fluid.
CSF also circulates through the ventricles in the brain. Function of CSF is to cushion and protect the brain and the spinal cord.
Peripheral Nervous System (PNS)
Cranial Nerves
There are 12 pair if cranial nerves that can be sensory – receive afferent impulses from sensory receptors, motor – send efferent impulses to muscles, or a combination.
Spinal Nerves
There are 31 pairs of spinal nerves that exit the spinal cord and pass through the segmental intervertebral foramen between the vertebrae.
The posterior nerve root receives sensory neuron information, which is related to interneurons and ascending neurons in the spinal cord, which carry the signal to the brain.
The anterior nerve root sends the motor information to the muscle it innervates. A motor unit is the motor neuron and the muscle fibers it innervates. The alpha motor neuron connects to between 3 muscle fibers (eye muscles) and 300 muscle fibers (gluteus maximus)
The degree of control over the motor unit is evident… the alpha motor neuron is part of a web of 600 local neurons in the spinal cord, with each having their influence (either excitatory or inhibitory).
These 600 upper motor neurons are connected to 10 billion other neurons within the brain, each of them having their controlling influence. The final outcome is dependent on the mutual consensus of all these competing signals.
Spinal Reflexes
A synapse is a junction between two neurons.
Monosynaptic reflex – a single synapse btw a peripheral sensory and motor neuron. Ex. Knee Jerk
Polysynaptic reflex – multiple synapses btw sensory, motor and interneurons. Ex: crossed-extensor reflex
Nerve Plexus – a plexus is a network of interconnected nerves
Cervical Plexus: C1-C4
Brachial Plexus: C5-T1. Musculocutaneous, axillary, median, radial, ulnar nerves.
Lumbar Plexus: L1-L5. Femoral, obturator n’s.
Sacral Plexus: S1-S3. Sciatic, Common peroneal, tibial n’s.;
Sciatic Nerve: from lumbar and sacral plexus L4-S3; The Nerve enters the lower limb by exiting the pelvic through the greater sciatic for men, below the Piriformis muscle. It descends midway in the greater trochanter of the femur and the tuberosity of the ischuium, and along the back of the thigh to about its lower third, where it dives into two large branches, the tibial and common peroneal nerves.
Sensory Receptors
Exteroceptors: Skin-touch, pressure, temp., free nerve endings
Autonomic Nervous System
Sympathetic Division stimulation results in “fight or flight” responses:
Sugar and fat enter the bloodstream as fuel for muscles and the brain.
Respiration rate increases to raise o2 in the blood.
Heart rate and BP increases to speed delivery of o2 and fuel to cells.
Muscle tone increases.
Increased hormonal output via hypothalamus … epinephrine.
Blood flow diverted from the gut to the muscles.
Attention and Alertness Increases.
Parasympathetic Division Stimulation results in “relation” responses:
Decrease in HR and BP
Skeletal Muscle Tone Decreases.
Lowered Level of arousal with EEG shifting toward alpha brain waves.
The Endocrine System & Reproduction System
The endocrine system is comprised of ductless glands that secrete hormones into the blood stream. The hormones circulate and come in contact with target organs where they have their effect.
Homeostasis is the body’s maintenance of normal temperature, blood pressure, serum chemical levels, etc. Negative feedback are used to maintain homeostasis in the body. When the hormone levels are high, they inhibit the hypothalamus and anterior pituitary, resulting in a decline in their levels.
Positive feedback occurs in some unique cases, like child birth.
The hypothalamus, part of the brain, has a direct connection (neurological and vascular) to the pituitary gland.
The thyroid gland covers the anterior surface of the 2nd- 4th tracheal rings and secretes thyroxin, which increases oxygen consumption oat the cellular level thus increasing body metabolism. The thyroid gland also secretes calcitonin, a hormone that brings excess calcium from the blood serum into the bones.
The parathyroid glands, small “buttons” of cells on the back of the thyroid gland, secrete parathormone, which maintains normal blood calcium levels by promoting bone breakdown (osteoclastic activity)
The adrenal glands, which secrete several important hormones, lie on top of the kidneys.
They secret mineralocorticoids that encourage the reabsorption of water by the kidneys, glucocorticoids that stimulate the formation of glucose in the liver, epinephrine and norepinephrine which elicit the sympathetic “fight or flight” response.
The pancreatic islets are endocrine tissue composed of alpha cells that secrete glucagon’s, which causes glycolysis (the breakdown of glycogen to glucose) and gluconeogenesis (the formation of glucose from amino acids); and beta cells that secrete insulin, which facilitates the movement of glucose out of the blood into cells and the formation of glycogen from glucose in the liver.
Decreased insulin secretion or decreased numbers or activity of insulin receptors leads to glucose intolerance and/or diabetes mellitus.
Thymus – Production of the white blood cells
Male Reproductive System
A yogic practice of urinating and then stopping the flow was recommended for a healthy prostate gland.
Female Reproductive System
The menstrual cycle is a 28-day cycle initiated and maintained by hormones. Ancient Yogic texts explain that there is a strong downward flow of apana energy and that this natural flow is upset by full inversions (sirsasana, sarvangasana, halasana, all arm balances)
The main focus of the practice of yogasana during pregnancy is to do what is most protective of the baby. Practice should be gentle as not to cause distress. The first three months are critical as the embryo implants in the uterus. Inversions are generally contraindicated after the first trimester, however, this depends on the woman’s condition and experience. There is a risk that the baby will entangle in the umbilical cord or present as a breech at delivery.
Yogasana practice that focuses on breathing and preparation of the muscles of the pelvic floor is indicated. Deep stretches are not advised as relaxing causes ligaments to soften in preparation of the birth canal for delivery.
During menopause, declining levels of estrogen upset the balance between hone-building cells (osteoblasts) and bone-breakdown cells (osteoclasts). The resulting weak bones are subject to fracture. Yoga provides good mechanical stress on bones to decrease the effects of osteoporosis.
Spinal Movement
Movement Spinal Action
Forward Folds
Benefits
Stretch and strengthens entire posterior musculature of spine, shoulder and pelvic girdles
Gently Strengthen and compress abdominal organs; detoxifying
Improve peristalsis and helps relieve constipation and hemorrhoids
Stimulates adrenals and kidneys
Reduces excess heat in body / langhana
Encourages introspection and dharana
Activates the parasympathetic nervous system
Primary Function: stretch lumbar region; secondary function: stretch upper back and leg muscles
Precautions
Pregnancy: Avoid constricting the abdomen.
Uncontrolled high blood pressure and heart conditions: Do not raise arms over head.
Increase flexibility in hips
Sciatica: Keep the spine elongated, do not round down. If acute, do not practice forward bends.
Herniated discs or bulging spinal discs, sciatica, sacroiliac pain
Contraindications
Spinal stenosis, acute sciatica
Common Injuries
Hamstring
Lower back discs
Backbends
Benefits
Stretches and strengthens the anterior (front) musculature of the body
Stimulates Central Nervous System - emotionally uplifts and stimulates
Creates Suppleness in the spine
Strengthens the back body
Builds Heat
Expands chest and rib cage
Irrigates the kidneys
Help relieve menstrual disorders
Brings awareness to breath and to back body
Precautions
Bulging discs, herniated discs
Contraindications
Spinal stenosis, ruptured spinal discs, painful constipation
Pregnancy after first trimester
Recent abdominal surgery
Recent back injury
Common Injuries
Back Pain
Any surgery in frontal plane
Anxiety provoking
Hyper mobility access
Twists
Benefits
Pelvic and abdominal organs squeezed / massages; detoxifies
Create suppleness and space in the spine
Cleanses Organs
Stimulates / Heats
Extends and aligns the spine
Improves flexibility of the spine
May help correct structural assymetries (functional scoliosis)
Help prevent back strain and sciatica
Slims hips and waistline
Stimulates peristalisis, improves digestion and helps relieve constipation
Balances the nervous system
Precautions
Seated twists more risky to lumbar spine
Contraindications
Herniated discs or sacroiliac problems
Laterals
Benefits
Provide alternate stretch and contraction to the sides of the body
Increase spinal flexibility
Strengthen the body, especially the abdomen
Improve peristalsis and digestion
Trim waistline
Stretches Intercostal muscles
Bring awareness to the side body musculature
Good for spinal stenosis (widens spinal canal)
Precautions
Herniated discs (compression)
Sacroiliac problems (widens spinal canal)
Contraindications
Uncontrolled high blood pressure and heart conditions: Do not raise arms over head or lower head below heart.
Inversions
Benefits
Strengthen arm, shoulder and back muscles
Increase venous return
Increase lymphatic circulation
Increase mental focus
Precautions
Poor body awareness can create situation of potential injury
Spinal Injury
Contraindications
Pregnancy (center of gravity is off)
Osteoporosis: Avoid pressure on front of cervical spine in bridge and should stand
Uncontrolled High blood pressure and heart conditions: Do not lower the head below the heart.
Detached retina, weak eye capillaries or any inflammation of the eys or ears.
Cervical spine irregularity or injury
Scoliosis
Movement By Foundation
Standing Pose
Benefits
Strengthens leg muscles
Properly aligns joints
Keeps torso mobile and well-aligned
Stay in the asana increases vigor, vitality, stamina, energy
Stimulate the sympathetic nervous system
Develop concentration
Increase coordination, balance and poise
Precautions
Uncontrolled high blood pressure and heart conditions: Practice carefully without long holding times. Do not raise arms over head.
Pregnancy: In the third trimester, avoid long holding in postures that stretch the groin.
Herniated Discs
Sacroiliac Strain
Contraindications
Feet and ankle injuries or disease that create pain with standing for period of time
Sitting Pose
Benefits
Increases elasticity in hops, groin, knees, angles
Increases flexibility in the spine
Compensates for strong backbends
Precautions
Use toward end of class (restricted pelvic movement)
Contraindications
Joint problems, some spinal conditions, inability to move from floor to standing easily
Inversions
Benefits
Cleanses and energizes lower body
Increases circulation to heart, lungs and brain
Create active reversal effects
Rejuvenates internal organs
Precautions:
Pregnancy
Contraindications:
Osteoporosis: Avoid pressure on front of cervical spine in bridge and shoulder strand
Undercontrolled high blood pressure and heart conditions
Supine Poses
Benefits
Stabilizes spine and illial/sacral joints for hip, core and leg activity
Relaxes body and mind in relation posture
Conserves energy in practice
Rejuvenates -- entire body is at rest
Precautions
Pregnant Woman in side-lying, sacroiliac pain
Contraindicaitons
Pregnancy - mid to late term.
Prone Poses
Benefits
Strengthens posterior muscles of body
massages internal organs
Precautions
Not recommended to stay here a long time due to pressure on the cervical spine
Contraindications
Herniated cervical and lumbar discs, lumbar vertebrae fractures
Kneeling Poses
Benefits
Good transition to standing and back down to floor.
Inhibit pelvic movement to increase spinal action
Stronger emphasis on spine and upper joints than standing poses
Precautions
Restricted knee movement
Contraindications
Recent knee surgury, knee inflammation / pain
Teaching
Sunday Morning:
Poses
Adho Mukha Savanasa - Downward Dog
2. Bitilasana - Cow
3. Bidalasana - Cat
4. Utkatasana - Chair
5. Vrksasana - Tree
6. Baddha Konasana - Bound Angle
7. Navasana - Boat
Last Year's recordings 2024:
Friday Recording: https://us06web.zoom.us/rec/share/N9Qn9EEwf3TdW3pC2o2RHmXthsMZz5eRox9qNhFQ7bdnV5mQ16uILfJi2Lyla6xm.5fY1u7zwnBG4lETZ?startTime=1729283634000
Passcode: a1!1.8wA
Saturday Recording:
Passcode: *PadxXb2
Sunday:
Passcode: F%57Izt^
Passcode: F%57Izt^
Passcode: F%57Izt^
Passcode: F%57Izt^
Passcode: F%57Izt^