In the first 4 videos I gave a bit of a background as to why someone would have difficulty finding a down dog position. In the previous videos you can start connecting with the concept of the pose conforms to you. That everyone's pose will have similarities and differences based off genetics, life experience that made these bodies, and available strength. The next set of videos will be covering why the hamstrings aren't the only muscle group that would be restricting this mov
If the person is shifted forwards in their down dog and the gleno-humoral joint (shoulder) is positioned closer to the hands or over the hands, there is a line of force that is going to pass down through and into the floor via the arms and hands.
If I was wanting them to do a charuranga this is close to the position that i want but not for down dog
As we start to moving into positions that is asking us to lifting heavier and heavier the weakness will come through and you wi
Down Dog and Shoulder Pain Part 2 --Thoracic Extension In part one of this series I went over briefly the three things I look for in the upper quarter of the body for not only down dog, but this holds true for any time the arms are going over your head. This will be especially important when the upper body is loaded such as table tops, planks but more so for down dog and certain arm and forearm balance postures. In a group setting I am not able to do one-on-one assessments. S
Down dog is one of yoga's signature poses. It is also a deceptive pose as it is one of the hardest poses to master. We have people who find it very easy to get into and it feels like a rest pose to them. While others struggle and it's hard and it hurts. They get frustrated and want to quit. You also have instructors that leave their class in down dog for an unusually long time. Whether you find it hard or easy to be in, down dog is NOT a rest pose. Down dog requires a bit of
How can you begin to minimize the load being placed onto the wrist, the passive structures of the shoulders and the neck? There is a concept called ‘Spreading the Floor’. This is a concept not only used in powerlifting and strength conditioning, but I have seen references in yoga books (very few but I have found them). I use this concept all the time and is game changer for people! Especially when taught the intricacies of spreading the floor or in this the mat. You will get
In Part 5 of wrists and yoga I am going to visit technique pointers for Revolved postures. Revoled or twisting postures are a group of poses that many don't realize that they just dumped the majority of their weight into the supporting arm. Your wrist, shoulder and neck will really begin to hate that as they are taking the brunt of your weight.The brunt of your weight should be taken up by the working leg, glutes, centeral core and peripheral core. Pay attention next time and
In this video I will be going over technique work for side plank. Side plank is one where students feel they have to be on the razors edge of their feet--this is untrue. Without the peripheral core strength when the hips to hang low and place excessive weight into the wrist; hang off the passive structures of the shoulder and then the neck has to take a bigger load as well. There are many options other than the hardest one. It's challenging in a group setting to do what our b
When people are just starting either a yoga program or a fitness program the push up position can be very hard on the wrists, shoulders, neck and low back. When people start in the setup of the high plank or high push up position they may have the strength for the static setup but when it’s time to descend they may lose that stability and do full body sag. This sag at the shoulder places extra stress or the extra load to the wrists, passive structures of the shoulder, the nec
In this short video you will not only see but feel that when you lean forward it begins increases compressive type forces going into the wrist. This is a cue typically given when going from a Hi-lo chaturanga. This is an advanced option and is not ideal to be used in class as the only option. There are too many strength abilities in class for this to be the only option. Why is this cue given? The idea of stacking your joints is the safest place to start. While this is safe wa
This one is short and sweet!! There are so many people that have wrist trouble in not just yoga classes but a lot of fitness classes. The focus on my video series will be in the yoga environment. This is just a little intro into what I will be talking about. You might see how this might carry over into your activity if your activity happens to be something other than yoga. I hope you enjoy this next series! #yoga #streng #strengthandconditioning #wrists #pain #vinyasa
The Importance of a breath hold and why would you do it in yoga or at all. Valsalva maneuver is a momentary breath hold or a bearing down depending on where and why you would be doing this breath. Before I go on to explain I will quickly recap the other two fundamental breaths. The relaxed breath the diaphragm should be moving in 3-dimensional manner. The first 2/3’s of the breath should the rib cage expanding right and left and downward; the last 1/3 would be a slight upward
Paradox breathing: This is a type of breath that is used when we need the abdominals contracted for stabilization. It is no longer ideal to use the abdominals in the aid of breathing. The breath now will be more expansive at the rib cage and the diaphragm moves higher up into the chest. Chest breathing is a normal response in these situations to protect the spine but you are still breathing. This is commonly referring to as a stress breath. We make the mistake that a stress b
Yogi’s, What is Relaxed Breathing. I stopped using the term of diaphragmatic breathing when describing a breath that is relaxing a few years ago when I learned more in depth the mechanics of breathing. The diaphragm is the primary respiratory muscle in the body regardless of what type of breath you are taking. Just because you are taking in a nice big breath in doesn’t mean that it’s relaxed. And to take a chest breath doesn’t mean it’s only relationship is about the ‘bad’ st
Pigeon has become a signature pose yoga. It also has become a pose where people can feel if they are not able to get into the full expression of it that they have tight hips and or they feel as though there is something wrong with them. Stretching the posterior portion of the hips does wonders for low back, hip and knee pain.
Why would you not be able to make flexibility gains in the hips? Why is this not the full remedy for your low back, hip or knee pain (even up into the
We either have envy or a painful feeling when we see someone doing the front to back splits. We may feel inadequate when we are able to only achieve half split. Remember everyone has unique flexibility capabilities because of our genetics and life experiences that have created these amazing bodies. Being able to attain full splits doesn't make you a better yogi or person and it may not even get you out of back pain. When you are going through a flexibility routine without cre
How do the adductors add to back pain? The adductors not only have one job of bringing the leg to the midline. They also aid in hip flexion and extension. Plus, in this variation of the stretch I'm going to help you get to more of the hip rotators that sit high in the groin, hip crease region. Think opposite side of pigeon. The hip rotators are local stabilizers and work with the anterior and posterior pelvic floor muscles. Weak or over facilitated (over working)muscles can c
Why would Heros pose or Virasana will help with lower back pain? You have 11 hip flexors with varying attachments at the hip to the knee or from the vertebrae to the femur. When one or more of the hip flexors begin to become chronically short and tight it will begin to take the pelvis in to an anterior pelvic tilt and this can begin to place pressure on L4L5 L5S1 area of your back. The lumbar erectors and other back muscles then have to over work. Glute max then gets put int
What yoga instructors don't teach you in stretches and what they don't know about glute max.
You go to yoga to help with your back pain, knee pain or shoulder pain and you do all these stretches and some strength oriented poses. Yet there seems to be no relief or you feel worse. The stretches and the strength poses feel nice or horrible and you can't figure out why b/c yoga is suppose to help you feel better.
This is true, if and only if you are activating the the right mus
This a simple video I put together to explain when, why and who would need to have their glutes 'relaxed' in a cobra, king cobra or up dog pose; and with bridge they are suppose to be on for the movement to be performed safely. Activating the glutes help create the stable platform from which to move. While it is important when learning to look at each aspect of the body in segmental parts and how the parts function, this is not how the parts work together. While necessary to
At Loveland Yoga & Core Fitness, the studio in a climate-controlled environment while the studio heated it is not overheated. The studio is generally heats up to about 70-75 degrees in the winter, while in the summer Mother Nature blesses the studio and heats the studio’s afternoon classes to 75-85. I do provide fans to circulate the air. I have chosen these temperatures to help you begin the process to enliven not only your body, but also the mind and spirit, in a safe, enjo