B.1.1 Welcome Video + Coming Together: Anatomical & Energetic Reasons to Chant
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 comfortab...
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
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 practic...
-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
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
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...
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 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
-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 th...
-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-a...
-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)...
-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...
In this workshop I really break down the steps and energetic cues for each stage of this often used flow. I will give you tons of alignment cues and tips for each of theses poses. This class will be super helpful for beginners!
-The location of gluteus maximus, gluteus medius and gluteus minimus
-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 gl...
-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 -...
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...
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.
-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
-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 ...
-The bones of the shoulder girdle:
-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...
-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 shou...
-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...
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...
-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...
-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
Shoulder Saver Yoga Routine | Anti-Backpack Anti-Desk Workout for Open Shoulders
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...
-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 ...
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...
-The Central Nervous System is made up of the brain and the spinal cord
-The Peripheral System is made up of the Voluntary (Somatic) Nervous System and the Autonomic Nervous System
-The activities of Autonomic Nervous System do not require conscious thought (digesting food, b...
B.6.3 Sympathetic Nervous System: Superhero Powers and Orange Alert
Covered in 6.3:
-The sympathetic nervous system can provide us with superhero powers in moments of extreme need
-The sympathetic nervous system has important functions and is needed in the body (it’s not “bad!”)
-Trouble occurs when the pendulum doesn’t ever swing back to parasympathetic
B.6.4 Parasympathetic Nervous System & Hacking the Nervous System
Covered in 6.4:
-Ways to trigger the parasympathetic nervous system AKA “the relaxation response”:
-Awareness of breath in the body, even in difficult situations (Chair Pose)
-Active relaxation of muscles (Savasana)
-Repetitive movements like a Sun Salutations or knitting
-Energetic dualities exist in the body
-Ida is the lunar, feminine, Yin, meditative channel
-Pingala is the solar, heated, Yang, masculine channel
-These energies criss-cross on sushumna nadi like a double helix
-The chakras reside at the points on the spine where they int...
Pure Beginner 1: Introduction to Yogic Breathing & Basic Poses
In this practice, learn how to properly breathe in yoga. See and practice many of yoga’s fundamental poses. Walk away with a solid understanding of Child’s Pose, Cat/Cow, Downward Facing Dog, and Low Lunge.
Start strong, standing at the top of the mat and flowing through Surya Namaskar – “Salute to the Sun.” Pull together all poses we’ve explored so far into one dynamic practice while learning more standing postures, like Warrior II and Triangle Pose. End on the floor in Bridge, a heart opener and ...
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 ...
Supta Baddha Konasana
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