Archive for the ‘Anatomy and Physiology of Yoga’ Category
Spinal movements part 6: Lengthening the Spine and Bending Backwards (Spinal Extension)
This is Part 6 of a Yoga Synergy Spinal Movements sequence that forms part of a series of videos and live courses taught by physiotherapist and Director of Yoga Synergy throughout the world as well as part of an online courses at RMIT University (http://www.rmit.com) and Yoga Synergy (http://anatomy.yogasynergy.com).
Video Transcript:
“Now I deepen the movements using hips and armpit muscles. Pushing the hips forward furthers the activation of the front of the spine. The opposite movement, spinal extension, here I use the shoulder blades pulling together, or retracting, to help open the chest and depressing the shoulder helps release the neck. By allowing my sitting bones to move slightly down and forward it prevents me from squashing the lower back and then I try and extend (bend backwards) from where I am stiff, where most people are stiff, is in the middle of the back and this stimulates the kidneys (and also there is often stiffness around the L4-L5 junction). Here a spinal extension movement followed with a breath into the abdomen allows me to relax the muscles on the side of the spine, often which go into spasm.
You can see a demonstration of the the entire sequence by clicking HERE
You can see Part 3 of the instructional videos of the sequence by clicking HERE
You can see Part 1 of the instructional videos of this sequence by clicking HERE
This video was one of a series filmed by David Samulenok of RMIT University for the course entitled Applied Eastern Anatomy.This is a low resolution version of video, higher resolution versions are available in the online courses.
Spinal movements part 5: Lengthening the Spine and Bending Forward (Spinal Flexion)
This is Part 5 of a Yoga Synergy Spinal Movements sequence that forms part of a series of videos and live courses taught by physiotherapist and Director of Yoga Synergy throughout the world as well as part of an online courses at RMIT University (http://www.rmit.com) and Yoga Synergy (http://anatomy.yogasynergy.com).
Video Transcript:
“Now I do four movements to help lengthen the spine using the hips and the arms. With the fingers interlocked I push the sitting bones down and forward and the armpits up and forward and traction the spine. Raising the heels helps firm around the knees and squeezing in the thighs helps firm knees and spine. Now I flex (forward bend) the spine first tilting the spine forward, flexing from the middle and pushing the shoulders down and forward. Now the front of my abdomen becomes firm and the sides are relaxed. Front firmness causes reciprocal relaxation of the back of the spine. Breathing into the abdomen using the diaphragm, an inhalation muscle, causes reciprocal relaxation of the exhalation muscles. So the back of my spine is relaxing while the front is firming.”
This is a simple explanation. Ideally in reality you should move the spine one vertebra at a time starting from the base of the spine up.
You can see a demonstration of the the entire sequence by clicking HERE
You can see Part 4 of the instructional videos of this sequence by clicking HERE
You can see Part 3 of the instructional videos of the sequence by clicking HERE
You can see Part 2 of the instructional videos of this sequence by clicking HERE
This video was one of a series filmed by David Samulenok of RMIT University for the course entitled Applied Eastern Anatomy.This is a low resolution version of video, higher resolution versions are available in the online courses.
Spinal movements sequence Part 4: Spinal Tractioning
Simon Borg-Olivier. Ardho Mukha Vrksasana in a Clovelly Cliff Storm, by Stuart Fell
This is Part 4 of a Yoga Synergy Spinal Movements sequence that forms part of a series of videos and live courses taught by physiotherapist and Director of Yoga Synergy throughout the world as well as part of an online courses at RMIT University (http://www.rmit.com) and Yoga Synergy (http://anatomy.yogasynergy.com).
Video Transcript:
“Raising up the heels in this way automatically causes a co-activation of the muscles around the ankle and knee joint and helps activate the muscles around the abdomen to give me firmness. Breathing into the abdomen gives me calmness and helps activate and stimulate the internal organs. As I bend my knees the further I go down the more I have to squeeze the thighs inwards. This activation of the inner thigh muscles helps strengthen my knees and the lower back at the same time. As I bring the arms up I let the sitting bones drop down like a weight on a string. The string being the spine and the arms coming upwards allows me to traction my spine yet this is only possible because I am relaxing my abdomen. Yet the abdomen is firm through the posture. Again an in-breath from the abdomen in diaphragmatic breath helps me achieve that. Now squatting on the heels is reasonably safe because I have just come off the ball of my feet. So, although I am on my heels the weight is on the front of my feet which protects the knees, hips and spine. Shoulders forward and up and throat forward chin up lengthens the spine.”
NOTES:
You should experience no discomfort doing this practice. Do not over-stretch, over-tense or over-breathe. Move slowly and calmly. Only work towards feeling good. Your temperature should increase without your heart-rate increasing much, which indicates an increased blood flow, increased circulation without stress.
If you have weak knees do not squat more than half way. You do not have to raise the heels, arms or head if it does not feel good and if you do raise any of these it should only be as far as you can without strain
Your main aim is to lengthen your spine and relax the muscles of trunk that cause compress as well as inhibit blood flow and the natural function of your diaphragm. By breathing into your abdomen you can usually relieve back pain as well as support and nourish your internal organs such as those to do with digestion, reproduction and healing (the immune system).
You can see a demonstration of the the entire sequence by clicking HERE
You can see Part 3 of the instructional videos of the sequence by clicking HERE
You can see Part 1 of the instructional videos of this sequence by clicking HERE
This video was one of a series filmed by David Samulenok of RMIT University for the course entitled Applied Eastern Anatomy.This is a low resolution version of video, higher resolution versions are available in the online courses.
Practical Applied Anatomy and Physiology of Yoga Courses by Simon Borg-Olivier
1. Yoga Synergy Online Course: Applied Anatomy and Physiology of Yoga:
2. Live Course: Practical Applied Anatomy and Physiology of Yoga in Sydney May-August 2011:
3. Live Course: Practical Applied Anatomy and Physiology of Yoga in Singapore 14-17 May 2011:
4. RMIT University Online Course: Applied Anatomy and Physiology of Yoga:
**********************************************************************************************
1. Yoga Synergy Online Course: Applied Anatomy and Physiology of Yoga:
This course, entitled ‘Practical Applied Anatomy and Physiology of Yoga’, was written and devised by physiotherapists and yoga teachers Simon Borg-Olivier and Bianca Machliss.
Initially run as a face-to-face course from 1995 to the present time this course is now available in a totally online format.
Your investment of $587 (or $387 for people who have previously done our 36 hour live course) provides you with:
- comprehensive learning in 14 weeks
- detailed information around 12 essential learning areas
- the opportunity to learn at your own pace (log in at a time that suits you)
- approximately 12 hours learning per week.
- guided learning objectives designed to enhance your physical wellbeing, your yoga practice and/or your yoga teacher training.
- the latest version of the textbook ‘Applied Anatomy and Physiology of Yoga’ by Simon Borg-Olivier and Bianca Machliss (PDF version), which is downloadable and searchable
- streaming video of lecture material with written summaries for each of the 12 main Topic titles
- access to a moderated online discussion forum
- optional practical exercises,
- Yoga Synergy certificate of completion, which is assessment and examination based (optional)
For a small fee you can have additional access to the online content after the completion of your course to maintain your learning experience.
2011 Course Start Dates:
- Monday 9th May
Late enrollments are accepted up until week 2 of each course.
Read more about the course and the text book, contents and testimonials at:
http://anatomy.yogasynergy.com (This site also has a link for enrolling in the course)
http://blog.yogasynergy.com (Video and article material related to what is taught in the course)
http://www.yogasynergy.com (Other Yoga Synergy Practice and Lecture DVDs, class times)
Although there is no requirement in our Online Course to get face to face teaching we do run classes and courses at our schools in Sydney and elsewhere and attendance at these classes can be of great benefit. Details and timetables are also available from our main school website at:
If you have any further questions please do not hesitate to contact us via email ‘yoga at yogasynergy dot com’ or ring the Yoga Synergy office on +61 2 9389 7399.
**********************************************************************************************
2. Live Course: Applied Anatomy and Physiology of Yoga in Sydney May-August 2011:
Enhance your yoga practice, improve your yoga teaching – this is a must-do course for anyone interested in yoga!
The course provides yoga teachers and students with the knowledge and skills necessary to understand the basic workings of the body while practicing asanas (static postures),vinyasas (dynamic exercises) and pranayamas (breathing exercises) of Hatha yoga. Learn how to safely increase strength and flexibility whilst minimising the risks of injury due to incorrect practice and promote the healing of injuries with guidance on yoga therapy.
This is a very practical course taught in a similar fashion to a yoga workshop. READ MORE
**********************************************************************************************
3. Live Course: Applied Anatomy and Physiology of Yoga in Singapore 14-17 May 2011:
This is a very practical course taught that will improve your yoga practice and teaching ability. You will be shown how to increase strength flexibilty and energy levels. You will also be shown how to prevent injury and promote healing.
Simon Borg-Olivier Yoga Anatomy Workshop Singapore May 2011
**********************************************************************************************
4. RMIT University Online Course: Applied Anatomy and Physiology of Yoga (Semester 2 2011):
This is the RMIT University version of the Online course on the Applied Anatomy and Physiology of Yoga. This course goes into more depth than the other courses listed here and is geared towards the Postgraduate students of the RMIT Masters of Wellness Degree. This course can also be done by undergraduates and as an external student. This is an excellent course. READ MORE
Surfing Kids Yoga: Do you let your kids walk all over you?
I have two passions in my life, family and yoga.
What is better than joining them together.
Playing with the kids while doing your yoga practice and they get a bit of exercise yoga at the same time.
The video (best is to play it large so you get music) is of our son Eric (aged 3) playing on my back while I was trying to do mayurasana, which is one the most important postures (in its various forms) to master in hatha yoga. It is great doing it alone, but with the challenge of a child on your back!
This is when eric discovered he could balance on my back .
He had just seen the animated kids penguin movie ‘Surfs Up’ and thought he could surf so he jumped on my back and and exclaimed to his mother ‘ Look Ma! I am surfing!’
The most important thing in Mayurasana is to keep your abdomen relaxed and breathe into your abdomen (diaphragmatic breathing). This really does wonders to the health of your lower back and your internal organs, but it takes much more control than the simple method of tensing the abdomen to balance in the pose in a more gymnastic version of the exercise.
Eric thought it would be also fun to try to surf balance on me while I was on one arm!
Our daughter Amaliah (age 6) wanted to try one arm balance ballet. Just about to start dancing now!
If you want to learn more about yoga for adults and kids, and especially about how to make it safe and effective, then consider doing one of our upcoming courses on the applied anatomy and physiology of yoga at http://anatomy.yogasynergy.com