MODULE 1 – The Uplifted Body

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Uplifted™ Yoga Teacher Training Led by Lesley Fightmaster & Brett Larkin

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MODULE 1 – The Uplifted Body

Uplifted™ Yoga Teacher Training Led by Lesley Fightmaster & Brett Larkin

52 Videos

  • B.1.1 Welcome Video + Coming Together: Anatomical & Energetic Reasons to Chant

    21m · Streamable only

  • B.1.2. Individuality + The Pose is Not the Goal

    16m · Streamable only

  • B.1.3 The Big Picture

    9m 39s · Streamable only

  • B.1.4 Yoga is a Sweet, Steady Seat

    6m 11s · Streamable only

  • B.1.5 Troubleshooting Vinyasa

    18m · Streamable only

  • B.1.6 Meet Your Bones

    22m · Streamable only

  • B.1.7 Anatomical Position & Terms

    6m 26s · Streamable only

  • B.1.8 Planes of Movement

    11m · Streamable only

  • B.1.9 Joint Structure

    35m · Streamable only

  • B.1.10 Muscles - Do they Matter?

    15m · Streamable only

  • B.2.1 The Spine and its Curves

    14m · Streamable only

  • B.2.2 The Vertebrae Up Close & Personal

    20m · Streamable only

  • B.2.3 The Spine: Section by Section

    17m · Streamable only

  • B.2.4 Muscles of the Back and Torso

    21m · Streamable only

  • B.2.5 Strengthening the Low Back

    22m · Streamable only

  • B.2.6 Alignment of the Head and Neck

    13m · Streamable only

  • B.3.1 Meet Your Pelvic Bowl

    9m 37s · Streamable only

  • B.3.2 Male vs Female Pelvis

    12m · Streamable only

  • B.3.3 To Tuck or Not to Tuck?

    6m 2s · Streamable only

  • B.3.4 The Oh-So-Special Psoas

    6m 33s · Streamable only

  • B.3.5 Firing the Correct Glute

    7m 7s · Streamable only

  • B.3.6 Imbalanced Actions of the Hips, in Life and Yoga

    12m · Streamable only

  • B.3.7 What You Need to Know About Your Knees

    14m · Streamable only

  • B.3.8 Focus on the Feet

    15m · Streamable only

  • B.3.9 The Sciatic Nerve & Injury Management

    12m · Streamable only

  • B.4.1 The Shoulder Girdle

    5m 18s · Streamable only

  • B.4.2 The Shoulders in Movement

    17m · Streamable only

  • B.4.3 The Arms and External Rotation

    9m 37s · Streamable only

  • B.4.4 The Secret is Your Serratus

    7m 14s · Streamable only

  • B.4.5 The Elbow

    4m 58s · Streamable only

  • B.5.5 The Cardiovascular System

    12m · Streamable only

  • B.5.6 Diaphragms within the Body

    21m · Streamable only

  • B.7.1 Modifying with Props

    21m · Streamable only

  • B.7.2 Modifying Standing Poses

    28m · Streamable only

  • B.7.3 Modifying Seated Poses

    28m · Streamable only

  • B.7.4 Injury Management

    48m · Streamable only

  • E.3.1 Understanding The Fascia

    1h 9m · Streamable only

  • E.3.2 Exclusive YTT Interview with Tom Myers

    58m · Streamable only

  • E.6.1 What is Restorative Yoga?

    33m · Streamable only

  • E.6.2 Teaching Restorative Yoga

    33m · Streamable only

  • E.6.3 All About Savasana

    19m · Streamable only

  • E.7.2 PreNatal: Teaching & Sample Class

    17m · Streamable only

  • E.8.1 Basic Ayurveda

    41m · Streamable only

  • E.8.2 Ayurvedic Expert Interview with Sahara Rose

    34m · Streamable only

  • C.8.1: Sequencing Masterclass - Part 1

    1h 5m · Streamable only

  • C.8.2: Sequencing Master Class - Part 2

    54m · Streamable only

  • C.8.3 Find Your Voice Masterclass | Teach to Inspire

    1h 13m · Streamable only

  • C.8.4: Teaching Yoga to Music

    23m · Streamable only

  • E.12.1 Uplifted Yoga Hands On Adjustments: Video 1

    19m · Streamable only

  • E.12.2 Uplifted Yoga Hands On Adjustments: Video 2

    19m · Streamable only

  • E.12.13 Uplifted Yoga Hands On Adjustments: Video 3

    58m · Streamable only

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  1. B.1.1 Welcome Video + Coming Together: Anatomical & Energetic Reasons to Chant

    21m · Streamable only

    More than any other video in the training, please watch this video in a quiet space where you can sit alone, undisturbed. This is our opening ceremony. We’ll be connecting to a lineage of teachers through a beautiful opening exercise. Have cushions (and props as needed) nearby to take a comfortable meditation seat.

    Covered in 1.1:

    -Guru Chant, Meaning + Grounding Meditation
    - Anatomical reasons to chant
    -Creates vasopressin
    -Sti...

  2. B.1.2. Individuality + The Pose is Not the Goal

    16m · Streamable only

    Sutra 1.1 Atha Yoga Anusasanam
    Only in “the moment of now” can Yoga begin

    Covered in 1.2:
    -Most injuries occur when we are entering or exiting a pose
    -We are all vastly different, down to our bones
    -Demonstration of the differences in femur length between two specimens
    -Demonstration of how the femur connects to the pelvic bowl
    -Our goal is not the posture, but presence inside the posture
    -Our true aim in yoga is to experience...

  3. B.1.3 The Big Picture

    9m 39s · Streamable only

    Sutra 2.1 Tapah Svadhyaya Ishvara Pranidhana Kriya Yogah
    Yoga is the balance of discipline and surrender through the study of the self

    Covered in 1.3
    - Our aim is to balance effort/muscular energy (tapah) and softening/surrender (ishvara pranidhana)
    - This tight rope walk is navigated through the study of yourself (svadhyaya)
    - Anatomy may seem overwhelming at first, but keep in mind it’s just a tool to help your students navigate this bal...

  4. B.1.4 Yoga is a Sweet, Steady Seat

    6m 11s · Streamable only

    Sutra 2.46 Sthira Sukham Asanam
    Translation: Yoga is a comfortable steady seat

    Covered in 1.4:

    -One of the very few sutras that deals directly with how asana should be performed
    -“Asanam” defined as how do you “sit” in relationship to the postures (and everything else in your life)
    -We’re seeking the balance between sweetness and stability, flexibility and strength, openness and structure

  5. B.1.5 Troubleshooting Vinyasa

    18m · Streamable only

    Covered in 1.5:
    -Why perform yoga asana? Where do these poses come from?
    -Why too many vinyasa “flows” can be dangerous for students
    -How flexibility is often overly emphasized is modern yoga
    -We live in a world where more is always better, but this is not always the case in our asana practice
    -Pitfalls of fancier postures and overly creative sequencing

  6. B.1.6 Meet Your Bones

    22m · Streamable only

    Covered in 1.6:

    -How bones are living tissue
    -Names of all the major bones in the body
    -Axial versus appendicular skeleton

  7. B.1.7 Anatomical Position & Terms

    6m 26s · Streamable only

    Covered in 1.7:

    -What is anatomical neutral?
    -Key terms to orient ourselves when talking about the body
    -superior/inferior
    -anterior/posterior
    -lateral/medial
    -superficial/deep
    -proximal/distal

  8. B.1.8 Planes of Movement

    11m · Streamable only

    Covered in 1.8:

    -Sagittal Plane: Flexion and Extension
    -Coronal Plane: Abduction and adduction
    -Transverse Plane: Internal and external rotation

  9. B.1.9 Joint Structure

    35m · Streamable only

    Covered in 1.9:

    -Properties of the knee joint: bones, ligaments, joint capsule, synovial fluid
    -Fibro and articular cartilage
    -Why your knees are like grandma’s fine china
    -How to protect the knee in pigeon and pigeon variations

  10. B.1.10 Muscles - Do they Matter?

    15m · Streamable only

    Covered in 1.10:
    -What are muscles, tendons, fascia, ligaments and bursa
    -Concentric, eccentric and isometric contraction
    -Prime movers, antagonists and synergists

  11. B.2.1 The Spine and its Curves

    14m · Streamable only

    Covered in 2.1
    -Introduction to the 24 vertebrae and 4 sections of the spine
    -How the spinal curves develop from infancy to adolescence (primary and secondary curves)
    -Lordosis and kyphosis
    -How the curves of the spine work sympathetically

  12. B.2.2 The Vertebrae Up Close & Personal

    20m · Streamable only

    Covered in 2.2
    -What your vertebrae look like
    -The parts that make up each vertebra (vertebral body, spinous and transverse processes, and pedicles of the thoracic spine)
    -What happens to the intervertebral discs of the spine in flexion, extension, and rotation
    -How twists compress the spine (but why it’s okay)
    -Injury terminology: the difference between a herniated and bulging disc

  13. B.2.3 The Spine: Section by Section

    17m · Streamable only

    Covered in 2.3:

    What the lumbar vertebrae are good at (and not so good at)
    Why the lumbar vertebrae are better at extension than the thoracic vertebrae
    What’s special about T6, T11 and T12
    Why the thoracic vertebrae work best as a team
    Atlas and axis and why they’re unique
    Inversions and the cervical spine
    Rotation and extension in the cervical spine (and the danger in twisting)

  14. B.2.4 Muscles of the Back and Torso

    21m · Streamable only

    Covered in 2.4

    -The erector spinae
    -Quadratus Lumborum (QL)
    -The abdominal muscles: rectus abdominis, internal and external obliques, and the transverse abdominis
    -Scalenes and the SCM
    -The intelligence of the breath and the muscles involved

  15. B.2.5 Strengthening the Low Back

    22m · Streamable only

    Covered in 2.5:

    -80% of new students are referred to yoga because of low back pain
    -Most of us have weak low back muscles that are also often asymmetrical
    -Therapeutic exercises to strengthen the low back:
    -Salabhasana variation (opposite arm and leg extend with hands returning to the low back)
    -Bali Seal (Child’s Pose to kneeling)
    -Uttanasana variation with hands sliding up and down the backs of the legs
    -Ardha Uttan...

  16. B.2.6 Alignment of the Head and Neck

    13m · Streamable only

    Covered in 2.6:

    -Sitting up straight may feel like leaning slightly back in space and dipping the chin slightly
    -By pressing the pec below the collarbone and turning the head, we can feel a fascial shearing of the the scalenes, SCM and pectoralis
    -How the bones of the neck are not a “ball-and-socket” joint
    -Neck rolls should be performed with caution; the safest position to perform them is on all fours
    -Keeping the head and neck in alignmen...

  17. B.3.1 Meet Your Pelvic Bowl

    9m 37s · Streamable only

    Covered in 3.1:

    -3 key bones make up your pelvic bowl:
    -Sides: The Ilium
    -Location of the ASIS (hip points)
    -Location of the iliac crest
    -Location of the SI joint (connection to the sacrum)
    -Back: The two Ischium bones
    -Location of the sits bones (ischial tuberosity)
    -We don’t want to sit directly ON the sits bones, but find a balance between the public bone, sits bones and tailbone
    -Front: The Pubic bone
    ...

  18. B.3.2 Male vs Female Pelvis

    12m · Streamable only

    Covered in 3.2:

    -Anatomical difference between female pelvis and male pelvis
    -The female pelvis has:
    -A wider flared ilium
    -A pubic arch that is wider than 90 degrees
    -An acetabulum (hip socket) that is more anterior and medial (more forward and in)
    -A wider sacrum and sacroiliac joint that articulates at two segments (while the male pelvis articulates at three)
    -The female pelvis has more mobility and less stability
    -...

  19. B.3.3 To Tuck or Not to Tuck?

    6m 2s · Streamable only

    Covered in 3.3:

    -Location of coccyx (tailbone)
    -Why the cue “tuck your tailbone” is not appropriate for everyone
    -“Booty poppers” and “pelvic thrusters”

  20. B.3.4 The Oh-So-Special Psoas

    6m 33s · Streamable only

    Covered in 3.4:

    -The location of the psoas
    -The key actions of the psoas

  21. B.3.5 Firing the Correct Glute

    7m 7s · Streamable only

    Covered in 3.5:

    -The location of gluteus maximus, gluteus medius and gluteus minimus
    -Gluteus maximus
    -The largest muscle in the body by square inch
    -The prime mover of hip extension
    -The antagonist of the psoas
    -Also externally rotates the hip
    -Why over-engaging gluteus maximus in bridge pose endangers the knees and sacroiliac joint

  22. B.3.6 Imbalanced Actions of the Hips, in Life and Yoga

    12m · Streamable only

    Covered in 3.6:

    -The quadrants of the thigh
    -How both yoga and life favor hip flexion, abduction and external rotation

  23. B.3.7 What You Need to Know About Your Knees

    14m · Streamable only

    Covered in 3.7:

    -The knee performs flexion and extension
    -It does not like to rotate
    -Many yoga poses ask for external rotation at the hip and flexion at the knee
    -Pending students’ anatomy, the knee may find itself in a compromising position in which it’s attempting to externally rotate - even though this is not its function
    -The knee is a sympathetic friend that will try to rotate, attempting to continue where the hip left off, but this c...

  24. B.3.8 Focus on the Feet

    15m · Streamable only

    Covered in 3.8:

    -The 3 arches of the feet: medial, lateral and transverse arches
    -Since we’re always wearing shoes, doing yoga barefoot is an opportunity to reawaken and reconnect with the muscles of the feet
    -Demonstration of theraband exercises that wake up the muscles of the feet
    -Demonstration of additional at-home exercises to improve foot dexterity
    -Common misalignments in the foot, looking at Tadasana

  25. B.3.9 The Sciatic Nerve & Injury Management

    12m · Streamable only

    Covered in 3.9:

    -The sciatic nerve is a bundle of nerves originating from the sacrum (low back) traveling under the pelvis, and running all the way down the back of the thighs and calves to the soles of the feet
    -Because it is so long, “sciatica” can have many different causes, depending on what is pressing on the nerve and where
    -“Sciatica” could be caused by:
    -a herniated disc
    -muscle tightness
    -sacroiliac dysfunction
    ...

  26. B.4.1 The Shoulder Girdle

    5m 18s · Streamable only

    Covered in 4.1:

    -The bones of the shoulder girdle:
    -The clavicle
    -The scapula
    -The humerus
    -The main joint in the shoulder girdle is the glenohumeral joint, which is a ball-and-socket joint
    -The ball-and-socket joint of the hip is like an orange sitting inside a coffee cup
    -The ball and socket joint of the shoulder is more like an orange sitting on a coffee cup saucer
    -The hip joint has more stability and less mobility
    -T...

  27. B.4.2 The Shoulders in Movement

    17m · Streamable only

    Covered in 4.2:

    -Recap of the bones of the shoulder girdle: clavicle, scapula, humerus
    -The sternoclavicular joint is where your collar bones attach on your sternum
    -The acromioclavicular joint is the junction between the acromion (part of the scapula that forms the highest point of the shoulder) and the clavicle
    -The shape and knobby bumps on your acromion process affect how much the humerus can extend overhead (how high you can lift your ar...

  28. B.4.3 The Arms and External Rotation

    9m 37s · Streamable only

    Covered in 4.3:

    -Many yoga postures involve external rotation of the humerus and pronation of the forearm and palm
    -The 4 muscles of the rotator cuff:
    -Supraspinatus: above the spine of the scapula
    -Infraspinatus: below the spine of the scapula
    -Subscapularis: underneath on the rib side of the scapula
    -Teres Minor: axillary border of the scapula to the humerus
    -These muscles are not designed to bear weight!
    -Al...

  29. B.4.4 The Secret is Your Serratus

    7m 14s · Streamable only

    Covered in 4.4:

    -When your scapulae are muscularly glued onto your back, you are stronger and better able to support your body weight in yoga
    -A muscle called serratus anterior attaches to the medial border of the scapulae and performs this stabilizing action
    -Demonstration of “Serratus Push-Ups” to find this muscle and begin stabilizing the scapulae
    -How lowering all the way to the floor (instead of of halfway down via Chaturanga) is safer ...

  30. B.4.5 The Elbow

    4m 58s · Streamable only

    Covered in 4.5:

    -A nerve in your elbow creates the shooting pain you feel when you hit your “funny bone”
    -180 degrees of extension between the ulna and the humerus is what’s considered “normal”
    -People with hyperextension can extend more than 180 degrees between the ulna and humerus
    -This is dangerous if you’re putting weight on your hands and arms (because it creates bone-on-bone contact)
    -More women than men will have hyperextension of th...

  31. B.5.5 The Cardiovascular System

    12m · Streamable only

    Covered in 5.5:

    The heart is the commander of the vascular system; it has has 4 chambers
    Half of the heart pumps blood into the lungs for the cleanout process of oxygen to CO2
    Half of the heart sends that oxygen rich blood through the rest of the body via the arteries
    Arteries carry oxygen-rich blood to our tissues
    Veins carry oxygen-depleted blood back to the heart
    The difference in structure between arteries and veins and why this matter...

  32. B.5.6 Diaphragms within the Body

    21m · Streamable only

    Please come to this video prepared to rest and breathe in a space where you can relax fully. We do a supine breathing exercise together at the end of this lecture.

    Covered in 5.6:

    There are multiple diaphragms within the body
    The “Throat Diaphragm” lives in our vocal folds (this is relevant to our ujjayi pranayama or style of breathing)
    The “Brain Diaphragm” is composed of 3 fascial sheaths called meninges
    Like our main diaphragm, these ...

  33. B.7.1 Modifying with Props

    21m · Streamable only

  34. B.7.2 Modifying Standing Poses

    28m · Streamable only

  35. B.7.3 Modifying Seated Poses

    28m · Streamable only

  36. B.7.4 Injury Management

    48m · Streamable only

    Download Slides https://convertkit.s3.amazonaws.com/assets/documents/6759/498103/B.7.4_Injury_Management.pdf

  37. E.3.1 Understanding The Fascia

    1h 9m · Streamable only

  38. E.3.2 Exclusive YTT Interview with Tom Myers

    58m · Streamable only

  39. E.6.1 What is Restorative Yoga?

    33m · Streamable only

    Covered in E.6.1:

    As humans, we’ve been conditioned to stress
    Blood is shunted to the legs and arms so we can fight, flight or freeze
    This causes our cortisol levels to rise exponentially
    High cortisol levels are linked to fatty tissue
    Constant stress means the body is not able to rest or digest (literally!) - you are not able to properly digest your food
    Benefits of Restorative Yoga:
    (1) Aids weight-loss (has been directly linked to weigh...

  40. E.6.2 Teaching Restorative Yoga

    33m · Streamable only

    Poses Covered in E.6.2:

    Supta Baddha Konasana
    Virasana
    Restorative Twist
    Restorative Downward Dog
    Restorative Child’s Pose
    Restorative Forward Folds with Bolsters
    Restorative Forward Folds with a Chair
    Restorative Bridge with a Bolster and a Block

    Additional Tips:

    Make sure your students get their props ahead of time
    Use a student to demo how the pose should be set up
    Look at your class size and wall space before taking students...

  41. E.6.3 All About Savasana

    19m · Streamable only

  42. E.7.2 PreNatal: Teaching & Sample Class

    17m · Streamable only

  43. E.8.1 Basic Ayurveda

    41m · Streamable only

  44. E.8.2 Ayurvedic Expert Interview with Sahara Rose

    34m · Streamable only

    Vasant Lad
    Website: http://www.ayurveda.com/
    Books: http://amzn.to/2lwvTR1

    Prakriti by Dr. Robert Svoboda
    http://amzn.to/2l9CwaZ

  45. C.8.1: Sequencing Masterclass - Part 1

    1h 5m · Streamable only

    Start ​Sequencing Best Practices
    33:16 ​Class Structure (Traditional)
    52:08 ​Class Structure (My Style)

    PDF Overview => https://s3-us-west-2.amazonaws.com/course-teachers/SQ_Overview_ReadthisFirst.pdf

    PDF Art of Sequencing Handout => https://s3-us-west-2.amazonaws.com/course-teachers/SQ_Art_of_Sequencing_MasterClass_Handout.pdf

  46. C.8.2: Sequencing Master Class - Part 2

    54m · Streamable only

    Start ​Stress Busting Flow Breakdown
    16:36 ​Heart Opening Breakdown (Advanced)
    39:40 ​How to Get Inspired
    44:01 ​Designing Condition Based Sequences
    44:01 ​FAQs
    52:42 ​Parting Words

    PDF Stress Busting Flow => https://s3-us-west-2.amazonaws.com/course-teachers/SQ_Stress_Busting_Flow.pdf

    PDF Advanced Heart Opening Flow => https://s3-us-west-2.amazonaws.com/course-teachers/SQ_Heart_Opening_Flow.pdf

    Blank Sequencing Template => https://s3...

  47. C.8.3 Find Your Voice Masterclass | Teach to Inspire

    1h 13m · Streamable only

    Listen to audio here https://s3-us-west-2.amazonaws.com/course-teachers/FV_Find_Your_Voice_Masterclass.mp3

  48. C.8.4: Teaching Yoga to Music

    23m · Streamable only

  49. E.12.1 Uplifted Yoga Hands On Adjustments: Video 1

    19m · Streamable only

    VIDEO 1, Hands on Adjustments Covered:

    Child’s Pose
    Puppy Pose
    Thread the Needle
    Forward Fold and Half Lift

    Downdog
    Plank
    Updog
    Wild Thing

  50. E.12.2 Uplifted Yoga Hands On Adjustments: Video 2

    19m · Streamable only

    VIDEO 2, Poses Covered:

    Chair
    Chair Twist
    High Lunge
    High Lunge Twist
    Pyramid Pose

    Half Split
    Warrior I
    Warrior II
    Triangle
    Reverse Warrior

  51. E.12.13 Uplifted Yoga Hands On Adjustments: Video 3

    58m · Streamable only

    VIDEO 3, Poses Covered:

    Wide Leg Forward Fold
    Half Moon
    Standing Split
    Bow Pose
    Wheel

    Pigeon
    Janu Sirsana
    Parivritta Janu Sirsana
    Dandasana (Staff Pose)
    Supine Twist
    Seated Spinal Twist

  52. AND MORE!