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Bob Harper
A healthy spine is capable of bending 90 degrees forward, 30 degrees backward and 30 degrees laterally (sideways). By the time we turn 40, many of us have lost more than half of this range.
Thoracic Curve
Lumbar Curve
Thoracic Issues
Thoracic Curve = Fulcrum of the Spine Thoracic Mobility is hindered by:
Gravity Locked shoulder blades Weakened back muscles (Trapezius, Erector Spinea and Latissimus Dorsi )
1. Heart Point
- Anterior Center of Sternum - Crucial role in aligning body
2. Scapula Point
- Base of the scapula - Engaged by drawing scapula down and in
3. Pubic Point
- Anterior of the pubic bone - Tipping the Pubic Point forward relaxes lumbar regeion
4. Chin Point
- Seals all other points - To apply, lower the chin towards the chest allowing a fistsize space between chin and neck
5. Focal Point
When other points are aligned, focus inward Causes mind to connect to muscles
Mountain Pose
Stand with back to wall Raise arms and touch fingernails to wall. Maintain Anchor 5. Keep shoulders drawn together and down towards the low back. Chest open.
Pelvic Stabilization 1
Lie on your back and bend your knee into a 90 degree angle. Keep your knees close to your chest. Place your hands on your ribs. Align your body into the Focal Point (Anchor 5) Relax and inhale. Exhale as you extend one leg away from your chest with your knee bent. Avoid arching your back or rocking your hips. Lower your foot to the floor. Feel your stabilizer muscles working to maintain a neutral spine. Inhale again. Exhale and bring your knee back to your chest. Repeat this exercise four times on each leg.
Review: Module 2
1. What are the Five Anchors? Demonstrate and Describe Each One. Heart, Scapula, Pelvic, Chin and Focal
Respiration being disturbed, the mind becomes disturbed. By restraining respiration, the Yogi attains steadiness of the mind. Hatha Yoga Pradipika
Yogic Breathing
Conscious breath encourages conscious action and conscious living. Yogic Breath:
Releases acute and muscular tensions around the heart and digestive organs. Helps respiratory illness sufferers (like asthma and emphysema) to overcome the fear of shortness of breath. It actually increases lung capacity. Encourages proper nervous stimulus to the cardio-vascular system. Reduces emotional and nervous anxiety. Improves detoxification through increased exchange of carbon dioxide and oxygen. Amplifies the auto immune system by increased distribution of energy to the endocrine system. Calms the mind and integrates the mental/physical balance. Contributes to both vitality and relaxation.
The full yogic breath is the basic building block of the powerful yoga breathing techniques called Pranayama in Sanskrit.
The yogic breath is as a continuous wave like pattern as if the breath moves up from the navel to the throat with every inhalation and then, down from the throat to the navel with each exhalation.
Review: Module 3
1. What are the benefits of Yogic breath? Calms the mind and integrates the mental/physical balance.
When meditation is mastered, the mind is unwavering like the flame of a lamp in a windless place . Bhagavad-Gita Gita
To engage your muscles, first position your asana in proper alignment; then gently contract the muscles that are involved in sustaining the asana such as your leg, or arms or torso.
Benefits of Engagement
Cleans muscles of toxic buildups Builds muscle tissue without fatiguing Reinforces proper joint alignment (Overall results allow the body to heal in a balanced and natural state reproducing energy and vitality.) Stimulates muscle memory (The foundation where reconstruction of proper body alignment begins.)
By applying isometric engagement or isometric contraction, muscles are contracted in their natural state, which reinforces proper joint alignment.
When all of the bandhas are activated at the same time, it is called Maha Bandha, the Great Locks.
Ujjayi Breath
Ujjayi Breath is the basic breathing technique in the Barry Method The effects of the ujjayi are threefold:
The breath is warmed when breathing just through the nose, thus warming the lungs, which warms the blood, which warms the body. The sound and sensation of ujjayi helps in maintaining awareness of the breath flowing with steadiness, ease, and balance. The rhythmic sound of ujjayi helps to calm the nerves and create a quieter internal practice.
Inhale and exhale deeply through the mouth. On the exhales, begin to tone the back of the throat, slightly constricting the passage of air. Once you are comfortable with the exhale, begin to apply the same toning of the throat to the inhales. This is where the name of the breath comes from. It sounds like the ocean. When you are able to control the throat on both inhale and exhale, close the mouth and begin breathing through the nose. Apply the same toning to the throat. The breath will make a loud noise coming in and out of the nose. This is Ujjayi breath.
Pelvic Rock
Lay upside down on the inverted slant board. Begin to rock your legs and hips over your head with your knees slightly bent. Use your exhalation and ujjayi breath to lift your hips off the board. Keep the rest of your body relaxed. Keep your chin tucked in. When exerting force in your practice, you will exhale.
Review: Module 4
1. What is engagement and the benefits?
Engagement is the final step in applying a solid asana. By applying engagement, muscles are contracted in their natural state, which reinforces proper alignment. Pada Bandha, Mula Bandha, Jhalanara Banda, Uddiyana Bandha. During Ujjayi breating you can direct this powerful breath stream to the parts of your body that demand it. Using all of your bandhas allows you to create an internal force to move your body from one asana to the next effortlessly.
3. Explain what you felt in the bandha exercise and how to contract the bandha in a Backbend Pose ?