Yoga Teacher Training Material - Winter 2018

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Yoga Teacher Training Material - Winter 2018

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Yoga Teacher Training Material - Winter 2018

Yoga Teacher Training Material - Winter 2018

66 Videos

  • A.1.0 Uplifted Yoga Introduction

    35m · Downloadable

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

    21m · Downloadable

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

    16m · Downloadable

  • B.1.3 The Big Picture

    9m 39s · Downloadable

  • B.1.4 Yoga is a Sweet, Steady Seat

    6m 11s · Downloadable

  • B.1.5 Troubleshooting Vinyasa

    18m · Downloadable

  • B.1.6 Meet Your Bones

    22m · Downloadable

  • B.1.7 Anatomical Position & Terms

    6m 26s · Downloadable

  • B.1.8 Planes of Movement

    11m · Downloadable

  • B.1.9 Joint Structure

    35m · Downloadable

  • B.1.10 Muscles - Do they Matter?

    15m · Downloadable

  • C.3 Intro to the Yoga Sutras

    13m · Downloadable

  • C.4 Yoga Sutras: Pada I

    1h 2m · Downloadable

  • B.2.1 The Spine and its Curves

    14m · Downloadable

  • B.2.2 The Vertebrae Up Close & Personal

    20m · Downloadable

  • B.2.3 The Spine: Section by Section

    17m · Downloadable

  • B.2.4 Muscles of the Back and Torso

    21m · Downloadable

  • B.2.5 Strengthening the Low Back

    22m · Downloadable

  • B.2.6 Alignment of the Head and Neck

    13m · Downloadable

  • B.3.1 Meet Your Pelvic Bowl

    9m 37s · Downloadable

  • B.3.2 Male vs Female Pelvis

    12m · Downloadable

  • B.3.3 To Tuck or Not to Tuck?

    6m 2s · Downloadable

  • B.3.4 The Oh-So-Special Psoas

    6m 33s · Downloadable

  • C.1 Uplifted Yoga Alignment [Body Reading Module]

    1h 12m · Downloadable

  • C.2 Sanskrit: An Instrument of Yoga

    16m · Downloadable

  • B.3.5 Firing the Correct Glute

    7m 7s · Downloadable

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

    12m · Downloadable

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

    14m · Downloadable

  • Foam Roller - Ultimate Low Back Stretch

    9m 49s · Downloadable

  • [Members-Only] Allison Low Back Class

    22m · Downloadable

  • B.3.8 Focus on the Feet

    15m · Downloadable

  • B.3.9 The Sciatic Nerve & Injury Management

    12m · Downloadable

  • B.4.1 The Shoulder Girdle

    5m 18s · Downloadable

  • B.4.2 The Shoulders in Movement

    17m · Downloadable

  • Day 8 - Yoga for Shoulder Flexibility - Yoga Detox Challenge (30-Min)

    28m · Downloadable

  • B.4.3 The Arms and External Rotation

    9m 37s · Downloadable

  • Yoga Secrets: Downdog

    3m 49s · Downloadable

  • How to Do Downward Facing Dog | Yoga Alignment | Greatist 60-Second Yoga Fix: Adho Mukha Svanasana

    1m 29s · Downloadable

  • B.4.4 The Secret is Your Serratus

    7m 14s · Downloadable

  • B.4.5 The Elbow

    4m 58s · Downloadable

  • Shoulder Saver Yoga Routine | Anti-Backpack Anti-Desk Workout for Open Shoulders

    35m · Downloadable

  • C.5 The Yoga Sutras: PADA II

    1h 2m · Downloadable

  • B.5.1 Let’s Take a Breath

    10m · Downloadable

  • B.5.2 The Anatomy of the Breath & Diaphragm

    12m · Downloadable

  • B.5.3 The Anatomy of the Breath & Diaphragm

    14m · Downloadable

  • [Member Only] Chaturanga Workshop (15-min)

    12m · Downloadable

  • [Member Only] Masterclass Backbending at the Wall (70-min)

    1h 11m · Downloadable

  • B.5.4 Mula-Bhanda-Wa

    15m · Downloadable

  • E.1.1 Prana and the Bandhas

    25m · Downloadable

  • E.1.2 Pranayama Techniques and Teaching

    45m · Downloadable

  • C.7 Tantra, Nadis & the Gunas

    27m · Downloadable

You'll receive the following videos

  1. A.1.0 Uplifted Yoga Introduction

    35m · Downloadable

    SYLLABUS FALL 2017: https://docs.google.com/document/d/12z-LUYPezIBbPjUKCVfzqmC9-vEOOdo3W7tcrQifyKo/edit?usp=sharing

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

    21m · Downloadable

    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...

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

    16m · Downloadable

    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...

  4. B.1.3 The Big Picture

    9m 39s · Downloadable

    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...

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

    6m 11s · Downloadable

    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

  6. B.1.5 Troubleshooting Vinyasa

    18m · Downloadable

    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

  7. B.1.6 Meet Your Bones

    22m · Downloadable

    Covered in 1.6:

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

  8. B.1.7 Anatomical Position & Terms

    6m 26s · Downloadable

    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

  9. B.1.8 Planes of Movement

    11m · Downloadable

    Covered in 1.8:

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

  10. B.1.9 Joint Structure

    35m · Downloadable

    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

  11. B.1.10 Muscles - Do they Matter?

    15m · Downloadable

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

  12. C.3 Intro to the Yoga Sutras

    13m · Downloadable

  13. C.4 Yoga Sutras: Pada I

    1h 2m · Downloadable

  14. B.2.1 The Spine and its Curves

    14m · Downloadable

    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

  15. B.2.2 The Vertebrae Up Close & Personal

    20m · Downloadable

    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

  16. B.2.3 The Spine: Section by Section

    17m · Downloadable

    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)

  17. B.2.4 Muscles of the Back and Torso

    21m · Downloadable

    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

  18. B.2.5 Strengthening the Low Back

    22m · Downloadable

    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...

  19. B.2.6 Alignment of the Head and Neck

    13m · Downloadable

    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...

  20. B.3.1 Meet Your Pelvic Bowl

    9m 37s · Downloadable

    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
    ...

  21. B.3.2 Male vs Female Pelvis

    12m · Downloadable

    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
    -...

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

    6m 2s · Downloadable

    Covered in 3.3:

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

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

    6m 33s · Downloadable

    Covered in 3.4:

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

  24. C.1 Uplifted Yoga Alignment [Body Reading Module]

    1h 12m · Downloadable

  25. C.2 Sanskrit: An Instrument of Yoga

    16m · Downloadable

  26. B.3.5 Firing the Correct Glute

    7m 7s · Downloadable

    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

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

    12m · Downloadable

    Covered in 3.6:

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

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

    14m · Downloadable

    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...

  29. Foam Roller - Ultimate Low Back Stretch

    9m 49s · Downloadable

    It's low back week! This whole last week of February is dedicated to our low backs. I have SO many low pain focused classes, so feel free to also pick your own. But these are some of my favorites. We kick it off with a brand NEW class in which I show my favorite way to foam roll my low back. This was life changing for me. I hope you like it too! A foam roller and a bolster (or pillows) are required.

  30. [Members-Only] Allison Low Back Class

    22m · Downloadable

    Most of us have low back pain because our low back's are not as STRONG as they need to be. Let's revisit Allison's low back strengthening class. These kind of exercises are SO needed! Especially for those of us that tend to overarch in our lumbar spine.

  31. B.3.8 Focus on the Feet

    15m · Downloadable

    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

  32. B.3.9 The Sciatic Nerve & Injury Management

    12m · Downloadable

    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
    ...

  33. B.4.1 The Shoulder Girdle

    5m 18s · Downloadable

    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...

  34. B.4.2 The Shoulders in Movement

    17m · Downloadable

    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...

  35. Day 8 - Yoga for Shoulder Flexibility - Yoga Detox Challenge (30-Min)

    28m · Downloadable

    Yes you made it! I'm so glad you're here with me! I have a super beautiful flow for us to celebrate with as we wrap this challenge. See you on the mat!

  36. B.4.3 The Arms and External Rotation

    9m 37s · Downloadable

    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...

  37. Yoga Secrets: Downdog

    3m 49s · Downloadable

    Down Dog - In this video of our secret alignment hacks series we'll be joined by Brittany as she shows us her downward facing dog yoga pose. This is a downward facing dog tutorial for beginners. This video will show you some micro adjustments that you can do in order to improve your down dog yoga pose to make them work better! The downward facing dog or adho mukha svanasana is one of those yoga poses that people have a lot of questions about.

  38. How to Do Downward Facing Dog | Yoga Alignment | Greatist 60-Second Yoga Fix: Adho Mukha Svanasana

    1m 29s · Downloadable

    How to do downward dog w/ correct alignment - in under 60-seconds!

    Down dog releases tension in your spine, stretches your hamstrings and calves and strengthens your upper body.

    It‘s the anchoring posture of most classes, so you want to get it right.

    FIX 1

    If your back is rounded or your hamstrings are tight, bend your knees deeply, pressing your torso towards your thighs to find the length in your spine.

    FIX 2

    Spread your fing...

  39. B.4.4 The Secret is Your Serratus

    7m 14s · Downloadable

    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 ...

  40. B.4.5 The Elbow

    4m 58s · Downloadable

    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...

  41. Shoulder Saver Yoga Routine | Anti-Backpack Anti-Desk Workout for Open Shoulders

    35m · Downloadable

    This yoga sequence is designed to open your shoulders and chest, as well as stretch out your low back. We start on the floor taking it easy at first (well, not totally easy, it's a very deep shoulder stretch). Then we flow through standing poses and a unique back bending sequence I've been really loving. P

  42. C.5 The Yoga Sutras: PADA II

    1h 2m · Downloadable

  43. B.5.1 Let’s Take a Breath

    10m · Downloadable

    Please come to this video prepared to simply rest -- and breathe. Set aside some quiet time for yourself (10 minutes or so) and lie down in a space where you can rest fully. Just absorb, and relax.

    Enjoy!

  44. B.5.2 The Anatomy of the Breath & Diaphragm

    12m · Downloadable

    Covered in 5.2:

    -The diaphragm separates the thoracic cavity (your heart) and the abdominal cavity (your organs)
    -The diaphragm has attachments on the lumbar spine AND the psoas
    -The superior side of the diaphragm attaches the to fascia of the heart (the pericardium) and the lungs (the two plura)
    -The inferior side of the diaphragm attaches to the fascia of the abdominal organs (the peritoneal sac)
    -As you breathe in, the diaphragm contract...

  45. B.5.3 The Anatomy of the Breath & Diaphragm

    14m · Downloadable

    Please come to this video prepared to simply rest -- and breathe. Set aside some quiet time for yourself (10 minutes or so) and lie down in a space where you can rest fully.

    Covered in 5.3:

    -Full complete breath exercise on the floor
    -The breath has many dimensions, we want to explore them all
    -How often the breath gets short and trapped in the collarbones, chest or upper ribs
    -Overview of Vata, Pitta and Kapha styles of breathing
    -How ...

  46. [Member Only] Chaturanga Workshop (15-min)

    12m · Downloadable

    This video goes deep into this very challenging pose. Please warm-up before coming to this workshop and have your blocks (and strap) handy. You will definitely be working hard!!

  47. [Member Only] Masterclass Backbending at the Wall (70-min)

    1h 11m · Downloadable

    This class (might) blow your mind!!! Find a wall and set your mat up. In this class we practice some handstands, and open up the front body moving our way into full wheel at the end.

  48. B.5.4 Mula-Bhanda-Wa

    15m · Downloadable

  49. E.1.1 Prana and the Bandhas

    25m · Downloadable

    Link for Kundalini podcast: https://soundcloud.com/brett-larkin/episode-43-can-kundalini-yoga-make-you-crazy?in=brett-larkin/sets/yoga-hacks-podcast

  50. E.1.2 Pranayama Techniques and Teaching

    45m · Downloadable

  51. C.7 Tantra, Nadis & the Gunas

    27m · Downloadable

  52. AND MORE!