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Yoga Space Teacher Training 2014

Anatomy of Asana

+Anatomy Review

n Anatomical Terms n Planes of movement

n Directions of movement: Relate to the joint NOT the bones! n  AB/ADDduction, Extension, Flexion, In/Ex-Rotation, etc

n Beginning to observe what specific muscles and bones make up important joint / body complexes. n Body disassociation: how we move

n Keep studying anatomy (wikipedia!)

+Anatomy of Asana

n Looking at the body systems that allow performance of Asana n Balance

n  Systems of balance

n Structure n  Associate the structures of the body relevant to an Asana

n Movement n  How we get there and what may restrict us

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+Balance and Proprioception

n  Balance: “An even distribution of weight enabling someone or something to remain upright and steady.”

1.  Vision: External visual reference point

2.  Proprioception: Joint position, muscle forces

3.  Vestibular System: Inner ear balance

n  Contributing - Affective Factors: n  Pain

n  Muscular strength and control

n  Fatigue

n  Surface / BoS

+ Balance and Proprioception

n Injury and Pain: n Reduces proprioception

n  Mind is busy with pain signals

n  Fatigue causes similar effect

n Muscular System n  Reduced or over activation

n  Forms adaptive protective patterns

n  May become maladaptive

n Ligaments

n  Host a great array of receptors

n  Strains and associated inflammation block these receptors.

n  Full tears ruin reception completely.

+ Balance and Proprioception: Training

n  Practice, Practice, Practice:

n  Practice integrating all body systems.

n  Bias particular systems: n  Vision: mirrors? drishti?

n  Proprioception: handling?

n  Vestibular: medication, handling?

n  Musculoskeletal: Exercise!

n  Retraining specific strategies: n  Where is deficit?

n  Ankle/Knee/Hip/Other

n  Compensatory locking (knee, ankle, etc)?

n  Muscle weakness?

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+ Base of Support (BoS)

n Base of Support n  The area of the body in contact with a

stability assisting surface

n  Typically the area, on the floor, from one foot to the other.

n  BoS may be increased by a walking aid.

n  Consider the BoS for some varying Asana

+ Base of Support (BoS)

+ Center of Mass (CoM)

n Center of Mass (CoM)

n  The central balance point of all mass in a body.

n  Interchangeably: Center of Gravity

n  At this point: the sum of all mass causing torque in the body is zero.

n  i.e. the body is balanced around this point.

n CoM Changes: n  Where does CoM go when pregnant? n  When wearing a backpack? n  Holding a briefcase?

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+ BoSCoM

n Center of Mass and Base of Support relate to stop us falling over!

If our CoM falls outside of the BoS we fall.

+ BoSCoM

n So how does this work?

+ BoSCoM: Activity

n Small groups (Four?)

n Each choose an Asana (or just any interesting / complex posture)

n Partners will explore your Base of Support

n Partners will explore your Center of Mass

n Partners will effect your Center of Mass with weight (Touching, holding a bolster, etc)

n How would this affect your teaching / adjusting methods?

n Everyone gets a go as the model

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+Flexibility

n “The property of being flexible; easily bent or shaped.”

n What effects flexibility: n  Muscles

n  Fascial structures

n  Joint capsules

n  Neural structures

n  Nervous control

n  Activity

n  All the above effected by injury

+Flexibility

n Muscles: n  Increasing length between Origin and Attachment.

n Trained through stretching exercises n  What is the process of increased flexibility?

n  Increased muscle cell count?

n  Reduced nervous re-activation?

n Heating effects muscle length n  Internal is greater than external heating

n  Greater blood flow or just comfort?

+Flexibility

n Fascia: n  Responsible for holding many times it’s weight in force

n  Excessive short-range use causes tightening and toughening

n  Adhesions may develop. Securing Fascia to local structures (i.e. not sliding)

n How to Lengthen: n  Heat: Deep

n  Naturally over an active day

n  Body Work

n  Long hold stretches accompanied by relaxed muscle

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+Flexibility

n Joint capsules: n  A form of fascia n  Previous slide on fascia relates to joint capsules.

n  Specific to Joint Capsules: n  More Related to movement (which occurs at the joint!) n  Distraction techniques reduce joint immobilisation n  Full range of movement exercises required to exercise

whole of joint capsule. n  Ageing process naturally reduces joint mobility

n  Joint capsule range may be inhibited by boney structure of the joint capsule

+Flexibility

n Nervous Structures: n  Nerves stemming from the spinal cord innervate the whole

body. n  These nerves are required to follow the length of any

available Range of Movement.

n  A common source of strong pain (i.e. Sciatica) n  Due to immobility or irritation n  Pins / burning / numbness

n  Typically not considered able to “stretch” n  How do they stretch as we grow from child > adult?

Activity: Slump Test

+Flexibility

n Nervous Control: n  Muscles (perhaps fascia??) are controlled by nerves.

n  If the nervous system innervates the muscle to contract then flexibility will be decreased.

n  Consider breathing into source of inflexibility.

n  Mindful release of physical tension.

n  Serious injury or anxiety may block our conscious release of Nervous Control

n  The shaking muscle observation

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+Flexibility

n Activity n  All the above factors are effected by activity or exercise. n Day tasks:

n  Sitting

n  Surfing

n  Mechanics

n  Teaching Yoga

n  Whole body systems are trained to adapt to regular activities.

n  Thus Daily yoga practice!

+Flexibility

n Injury n  Injury restructures the previously listed structures.

n Healing occurs in the same direction of movement.

n No rehab causes healing to be bundled n Structures form a messy web with disorganised

innervation.

n Rehabilitation causes restructuring to occur in the direction of the performed exercises. n  Results in coherent and innervated structures

n  Better able to accept force in trained direction.

+Body Levers

n Basics of Movement n Movement is a product of:

n Force generation (muscle contraction) n Force transference (lever systems)

n Simple Levers n Fulcrum, Load, Effort

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+Body Levers

n Example levers

+Body Levers

n 3 Lever Classes

Triangle: Fulcrum Arrow: Effort Square: Load

+Body Levers - Classes

n Class 1: n Mechanical advantage equal or greater than effort

n Class 2: n Mechanical advantage ALWAYS greater than effort

n Class 3: n Mechanical advantage ALWAYS LESS than effort

n Most functional human body levers are Class 3 n While force displacement is less, efficient arc of

movement is much greater. Example: Biceps

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+Body Levers – Short & Long

n The length of a lever increases it’s efficiency. n Re-examine the arc RoM of the biceps

n Adjusting n Adjustments exert external force on a students lever

n Short levers exert less force n Long levers exert greater force

Example: adjust Baddha Padmasana

+Body Levers – Short & Long

n Which adjustment is likely more strong?

+Acute ‘Simple’ Pain n Response to damage

n  or a ‘risk’ of damage n  Form of protection for the body

n  To heal initially

n  To avoid further injury later

n  The memory of pain

n Usually as a result of injury/illness n  Acute ankle sprain.

n  Acute back strain.

n  Pain with Flu

n The body usually heals and the pain reduces n  < 3 months

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+Acute Injuries n  Discuss with

students before practice

n  Common signs of an acute injury: n  Swelling. n  Increased

Warmth. n  Bruising. n  Pain. n  Instability.

n  Type of Injury: n  Muscular: Tear/Strain/Cramp.

n  Joint: Ligament Sprain, Cartilage Damage.

n  Bones: Fractures.

+ Acute Injury Prevention

n  Can be more difficult than preventing ‘Chronic/Recurring’ injuries n  Sometimes difficult to see

coming!

n  Know your students before pushing

n  E.g. Fundamental postures before advanced postures

n  Verbal Cues n  ‘Slowly’, ‘Controlled’, ‘Being

Mindful’

n  Observational skills n  E.g. Key areas not to miss

n  Hyperextension of joints

n  Hinging lower back

n  Lack of obvious strength

n  Pulling/Yanking into Postures

n  Pushing excessively – i.e. Jumping without control

+ Flexibility n  Articular/Joint Structure

n  Hypomobility: restricted joint range of motion. n  Disuse:

n  Not taking joints through their full range. n  = adhesions and restrictions.

n  Joint degeneration in association with aging – continued movement allows for ongoing nutrition to cartilage from synovial fluid movement. n  Keep moving!

n  Scar tissue formation post surgery/injury. n  Yin – Long Holds.

n  Hypermobility: excessive joint range

of motion. n  Reduction in restriction by both

passive and active structures. n  Genetic Predisposition – collagen

types. n  Injury to ligaments –

overstretching of ligaments. n  Pregnancy – influence of relaxin.

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+Flexibility n  Practical Implications:

n  Experience DOMS as a result – can last 24-36 hours post activity.

n  Notable when first starting yoga or picking up after a long break.

n  Muscular Restriction n  Lack of extensibility due to

reduced tension loading:

n  i.e. reduced stretching.

n  Change of tissue composition with ageing.

n  Stretching beyond normal range = microtears = adaptation.

n  As experienced with strengthening beyond normal range.

+Flexibility

n  Neural Shortening n  There is a continual loosening and tightening

of nerves – particularly when immobile. n  Symptoms:

n  Burning/pins and needles/altered sensations.

n  Pain referral.

n  Practical Implications: n  Adho Mukha Svanasana:

particularly first thing in the morning. n  Addition/reduction of

cervical flexion? Influence on sensation.

n  Extended arm with contra-lateral lateral flexion.

n  Caution – can be provocative.

+Observation and Verbal Cues n Using the previous system

n  From the ground up n  Joints as points of focus

n  Movement occurring about the joints

n  Verbal Cues n  Use knowledge of anatomy to deepen students understanding

of the posture n  Try not to overwhelm

n  Demonstrate and bring awareness to a certain muscle/joint/movement prior to integrating terminology into class n  E.g. Demonstrate to them the location of the upper trapezius

n  Contracting – “Shoulders to ears” n  Relaxing – “Shoulders away from ears”

n  Refer to multiple times during the class n  E.g. Increased thoracic extension vs. lumbar hinging

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+Surya Namaskar B Sun Salutation B

+Tadasana

n Foot n  Pronation/Supination

n Knee n  Positioning

n  Quadriceps activation

n Hips n  Excessive external rotation?

n  Toes out?

+Tadasana

n  Pelvis n  Anterior vs. Posterior Tilt

n  Abdomen n  Bracing through the Upper Abdominals

n  Subtle drawing of Uddiyana Bandha/Mula Bandha

n  Spine

n  Increased Lumbar Lordosis/Hinging

n  Chin Protraction

n  Increased cervical lordosis

n  Shoulder n  Elevation - > Upper Trapezius

Activation

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+Uttanasana Forward Bending

n Spinal movement n  Observe side on and from behind

n  Fluidity of movement between each vertebrae

n  Groups moving together – points of hinging – left or right shift (unloading/loading)

n Knees raised n  Knees extended or flexed

n  Quadriceps active

n  Reciprocal Inhibition of hamstrings.

+Uttanasana Forward Bending

n Hamstring vs Lumbar Length n  Lumbar length (Quadratus

Lumborum/Erector Spinae)

n  Minimal pelvic shift

n  Hamstring length

n  Anterior tilt of pelvis – raising of ischial tuberosities

n Compare with Paschimottanasna

+Uttanasana Forward Bending

n Verbal Cues n  “Controlled lowering of the spine”

n  “Vertebrae by vertebrae”

n  Caution – explain further

n  “Lifting the sit bones”

n  “Breathing into the lower leg, back of thigh, lower back”

n  V.s. “Calves, hamstrings and thoracolumbar fascia”

n  Explain to students ++

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+Chaturanga

+ Downward Facing Dog Adho Mukha Svanasana

n  Wrist/Hands n  Weight in the heel of the hands?

n  Spreading of the fingers

n  Elbows n  Slight bend/avoiding hyperextension

n  Cocontraction

n  Shoulders n  Shoulder blades moving along the back

n  External rotation/Away from the ears

n  Winging?

n  Opening through the chest

n  Shoulder blades coming together

+Downward Facing Dog Adho Mukha Svanasana

n  Abdomen n  Gentle drawing of Uddiyana Bandha/Lower Abdominals

n  Avoid “Clench”/ “Brace”

n  Lengthening through the obliques/space between the ribs

n  Pelvis n  Tuck – lumbar fascia

n  Lift – hamstrings

n  Knees n  Lift the knee caps

n  Note hyperextension

n  Feet n  Shifting weight to the back

n  Lifting sit bones up and back

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+Urdhva Mukha Svanasna Upward Facing Dog

n  E.g. n  Wrist/Hands

n  Weight in the heel of the hands

n  Increased difficulty compared to Down Dog

n  With increased weight bearing

+Urdhva Mukha Svanasna Upward Facing Dog

n Verbal Cues n  “Draw forward, lift through the chest

bone (sternum)” n  “Grounding through the base of the

fingers – unload the wrist”

+Sphinx

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+High Lunge

n Foot n  Pronation/Supination

n  Effect at knee.

n Knee n  The victim of change at the foot

and hip.

n Hip n  Internal Rotation

n  Effect at the knee

+High Lunge

n Spine n  Increased Lumbar Lordosis/

Hinging

n  Minimal Thoracic Extension

n  Uncontrolled Cervical Extension

n  Dropping Back

n Shoulder n  Elevation - > Upper Trapezius

Activation

+High Lunge

n Variations n  Low Lunge

n Verbal Cueing n  “Drawing the hip joint back”

n  “Keeping the knee in line with the 2nd toe”

n  “Grounding down through the outer heel and base of the big toe”

n  “Shoulders relaxed”

n  “Chin slightly tucked”

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+Practice

n Teaching Surya Namaskar B n  Groups 3

n  1 Teacher n  2 Students

n  Observe n  Use variety of verbal cues

n  Particular muscle activation n  Moving deeper n  Correcting common areas for concern

n  E.g. Shoulder elevation n  Hinging lower back etc.

+Adjustments

n Consent

n End Feels n Soft. n Hard. n Compression vs.

Tension.

+Adjustments

n Awareness of varying paths for opening n  > Risk of injury if students are only

attempting to open in ‘one area’ of the pose.

n  Prasarita Padottanasana

n  Lumbar spine, thoracolumbar fascia, hamstrings, evertors.

n  Paschimottanasana

n  Hamstrings, Lower Lumbar Spine.

n  Test – Straight Leg Raise estimate vs. Uttanasana Observation.

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+Basic Acute Injury Management

n  E.g. Post a tear/strain of connective tissue/muscle fibres e.g. Hamstring strain n  Connective tissue- adhesion formation/restriction to movement.

n  LIGHT stretching during the first 48 hours to allow for the fibres to heal in correct alignment – providing functional tissue formation.

n  Reduce time holding the stretch – increased frequency.

n  Return to modified practice

n  SPRrICEM n  For sprains/strains acute injury.

n  Not always the case for chronic/recurring injury, sometimes yes sometimes no.

n  Weekend 2.

n  Referral

+Chronic ‘Complex’ Pain

n “Pain that persists after an injury has healed or after and illness has passed.”

n Timeframe n Usually > 3 months. n Without significant re-injury – recurrent ankle

sprains that keep getting better.

+Chronic ‘Complex’ Pain II

n Involves a broader ‘systemic’ problem n Immune, hormonal and endocrine systems involved n Behavioural and emotional components n  ‘Yellow Flags’ commonly present

n Fear avoidance behaviors n Pain is continuing to = damage. n Start to fear particular movements unnecessarily

n Catastrophising – High anxiety levels associated with pain.

n > Peripheral Sensitisation n Central Sensitisation

n Neural processing of pain is altered.

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+Chronic ‘Complex’ Pain III

n Implications for Management n Unlikely to respond completely to a

solely musculoskeletal based approach.

n Holistic Approach Needed n Education n Multidisciplinary approach n Revision of case and prognosis

+Chronic Pain IV n Beneficial Aspects of Yoga

n  Understanding of key postures enables observation of adaptive/maladaptive changes.

n  Essential to keep moving.

n  Controlled movement with a variety of props/supportive elements.

n  Mindfulness/Meditation:

n  Walking Meditation/Bodyscan: Reveal interesting information about an injury/bodily change.

n  Blockages and limitations in sensory awareness often demonstrated.

n  Yoga Nidra/Meditation:

n  Enable an increased sense of present awareness: shown to facilitate a reduction in catastrophising behaviors.