I. Universal Principles to Analyzing Movement & Foundations to the Study and Application of Anatomy

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Learn what to look for when observing your own body, or your student's bodies in the asanas and how to deconstruct postures from an anatomical and bio-mechanical perspective. This session is the foundation for the next six workshops, principles introduced here will be used throughout the series. Excellent content for teacher to improve verbal cues and in creating safe, well-balanced and intentional sequences. This one workshop can help you to teach and practice with more clarity and awareness of the body alignment during both static and dynamic practices.

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TOPICS:

• Planes of Motion

• Joints: Types and Range of Motion

• How Muscles Work & Types of Contractions

• Reciprocal Inhibition & Preventing Injury in Yoga Asana

• Analyzing Posture: Tadanasa & Anatomical Position

• Tips for studying anatomy

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Saturday Feb 10, 2024

1-4:30 PM PST

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*Those registered before Jan 20th will receive the study guide for Session I on Jan 20. If you register after the 20th a study guide will be emailed within 24 hours of registration. 

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II. Anatomy & Motions of the Spine

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Improve safety and effectiveness in nearly every asana by increasing your understanding of how the spine moves and the muscles that support it. We will cover each of the three spinal segments in twists, forward bends, back bends and extension postures. Particular attention will be paid to twisting asanas in this workshop. (See workshops #3 & 6 for more in-depth coverage of back bends, and workshop #5 for in-depth coverage of forward bends.)

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TOPICS: 

• Axial Extension and Yoga asana (postures)

• Normal ranges of motion of the cervical, thoracic and lumbar spine

• Five movements of the spine

• Stabilizer muscles of the spine

• Upper Cross Syndrome

• Lower Cross Syndrome

• Thoraco-lumbar rhythm and the spine

• Relationship between the spine and core strength

• 'Yogic Breathing' and the Spine

• The spine in meditation

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Saturday Feb 24, 2024

1-4:30 PM PST

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III. Deep and Superficial Muscles of the Back

Learn how to create sequences that will open the back effectively by targeting individual muscles with specific asanas, or using adaptations within an asana. Particular attention will be paid applying the content introduced in this workshop to back-bending postures, how to do them with great comfort and effectiveness, compensations in back bends and how to correct them

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TOPICS:

• Layers of muscles in the back and their functions

• Strengthening and stretching the superficial & deep muscles of the back in Yoga

• Protecting the low-back and neck in back bends

• Breathing in back-bends

• The spinal discs and vertebrae in back bends

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Saturday, Mar 9

1-4:30 PM PST 

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IV. Muscles and Functions of the Core

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The core of the body is not just the abdominals, it includes the gluteals, adductors (inner thighs), pelvic floor and back muscles. 

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TOPICS: 

• Muscles of the abdominal wall and how to target each on in Yoga

• The pelvic floor and lower abdominal activation

• Moving with awareness of the center of gravity

• Bandhas 

• How posture affects the core activation

• How the gait is affected when core strength starts to decline. 

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Saturday Mar 23

1-4:30 PM PST

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V. Muscles and Movements of the Posterior and Lateral Hip Quadrants

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Learn why the gluteal muscles are strong stabilizers of the body and how to harness their strength in Yoga asana practices. Find immediate improvement in nearly every standing asana by understanding these powerful muscles. Particular importance will be paid to forward bending asanas in this workshop.

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TOPICS: 

• Deep & Superficial Gluteal Muscles

• 'Deep 6' External Rotators 

• Hamstrings & effective stretching of 

• Relationship between the low back pain and the hips

• Improving Hip opening sequences and balance postures by activating the gluteal muscles.

• Dormant Glute Syndrome (AKA Dead Butt Syndrome')

• Piriformis Syndrome

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Saturday, April 6

1-4:30 PM PST

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VI. Muscles and Movements of the Anterior and Medial Hip Quadrants

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Increased time sitting in chairs leads to both tightness and weakness in the anterior hip. Learn how to both build critical strength in this region and how to release tightness effectively, without triggering low back or knee pain.  

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TOPICS: 

• Understanding the lumbar-pelvic rhythm in Yoga asana and how is affects the spine, shoulder and neck

• Muscles of the anterior and medial hip

• Signs of a weak anterior hip

• Stretching the iliopsoas muscles without aggravating the low back

• Stretching of the inner thigh (adductors)

• Safe and effective anterior/medial hip opening sequences

• Compensations in Yoga asana when the anterior hip is weak

• Relationship between the anterior hip and low back pain

• Relationship between the big toe, medial hip and pelvic floor

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Saturday, Apr 20

1-4:30 PM PST

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VII. Shoulders & Neck | Muscles, Movements, Alignment and Injury Prevention in Yoga

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With the use of smart phones, devices and computer usage, the request for neck and shoulder focus in classes has increased.  Learn the differences in the anatomy and function of the shoulder girdle and the shoulder joint. Create a sustainable practice by increasing shoulder strength and stability while holding postures with weight bearing in the arms. Reduce neck and upper back pain with effective sequencing, targeting the correct muscles with proper alignment.

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TOPICS: 

• Muscles of the neck and shoulders

• Understanding the movements of the shoulder joint and shoulder girdle

• Importance of the shoulder girdle muscles in protecting the shoulder joint

• Improving shoulder stability to prevent injury

• The four muscles of the rotator cuff and how to protect them in Yoga

• Creating effective neck and shoulder sequences

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Saturday, May 4

1-4:30 PM PST

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