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

TO FURTHER DEVELOP AN UNDERSTANDING OF HOW TO IMPROVE YOUR YOGA AND OR EXERCISE CLICK HERE TO SEE DETAILS OF OUR LIVE AND ONLINE COURSES ON THE PRACTICAL APPLIED ANATOMY AND PHYSIOLOGY OF YOGA

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.

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

TO FURTHER DEVELOP AN UNDERSTANDING OF HOW TO IMPROVE YOUR YOGA AND OR EXERCISE CLICK HERE TO SEE DETAILS OF OUR LIVE AND ONLINE COURSES ON THE PRACTICAL APPLIED ANATOMY AND PHYSIOLOGY OF YOGA

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.

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

TO FURTHER DEVELOP AN UNDERSTANDING OF HOW TO IMPROVE YOUR YOGA AND OR EXERCISE CLICK HERE TO SEE DETAILS OF OUR LIVE AND ONLINE COURSES ON THE PRACTICAL APPLIED ANATOMY AND PHYSIOLOGY OF YOGA

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.

Simon Borg-Olivier. Virabhadrasana in a Clovelly Cliff Storm, by Stuart Fell

This is Part 3 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:
“I bring down the arms and from here stretching the wrists and turning the shoulders in stretches the radial nerve. Turning the shoulders out and opening the palms stretches the median nerve from the brachial plexus of the neck. Pulling the fingers up in this way gives a different aspect of the median nerve. When I bend my elbows in this way and protract or push the shoulder blades forward that stretches the ulnar nerve. Then I bring the arms up. As the arms come up higher you lift the shoulder blades and the spine gets tractioned. But the shoulders will be compressed unless you protract the shoulders or push them forward. This lengthens the spine and releases the neck. As I take my head up, pushing my throat forward will release the neck and allow it to move freely.Turning the shoulders in also lengthens the large intestine meridian. Turning the shoulders out also lengthens the lung meridian. Turning the fingers up stretches the pericardial meridian. Bending the elbows in this way stretches the heart meridian.”

You can see a demonstration of the the entire sequence by clicking HERE
You can see Part 2 of the instructional videos of this sequence by clicking HERE
You can see Part 4 of the instructional videos of this sequence by clicking HERE

TO FURTHER DEVELOP AN UNDERSTANDING OF HOW TO IMPROVE YOUR YOGA AND OR EXERCISE CLICK HERE TO SEE DETAILS OF OUR LIVE AND ONLINE COURSES ON THE PRACTICAL APPLIED ANATOMY AND PHYSIOLOGY OF YOGA

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.

Simon Borg-Olivier in Eka hasta mayurasana in a Clovelly Cliff Storm, by Stuart Fell

This is Part 2 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). This video was one of a series filmed by David Samulenok of RMIT University for the course entitled Applied Eastern Anatomy.

Video Transcript:
“In the beginning I am standing with legs hip width apart as it gives a slightly wider base of support. I lean further forward with my hips and my armpits. This gives a reflex activation of the abdominal muscles so now if I breathe into the abdomen it will hardly move. Whereas if I lean back where one normally stands and breathe into the abdomen you will see a noticeable expansion in the abdomen. This same diaphragmatic breathing if you lean forward, the abdomen draws inwards naturally. If I breathe into the abdomen now, it’s firm but calm. Diaphragmatic breathing will allow you to feel calm.”

You can see a demonstration of the the entire sequence by clicking HERE
You can see Part 1 of the instructional videos of this sequence by clicking HERE

TO FURTHER DEVELOP AN UNDERSTANDING OF HOW TO IMPROVE YOUR YOGA AND OR EXERCISE CLICK HERE TO SEE DETAILS OF OUR COURSES ON THE PRACTICAL APPLIED ANATOMY AND PHYSIOLOGY OF YOGA

This is a low resolution version of video, higher resolution versions are available in the online courses.