Why Yoga is The Best & Most Complete System of Movement

When we think about the human body and movement we must simply look at anatomy and biomechanics. The body is able to only do so much in terms of these 2 biological mechanisms. All movement systems have these things in common, some focus more on special aspects of the bodies mechanical system and therefore anatomy which is completely logical. This does not mean to denigrate any specific system over another. However, in terms of physical therapy, body awareness, body balance structurally and mechanically, and simple body harmony nothing compares to Yoga. Now, one caveat, not all yoga systems under the umbrella of Hatha Yoga are created equally. Again, this is not meant to denigrate any particular style.

First lets take a deeper look into why Yoga is the best for the aforementioned reasons.

One, Yoga can be and in best learned in a slow manner that focuses on awareness of how the body moves into and within a particular posture known as an Asana.

Two, Yoga is a combination of multiple movement factors including, flexibliity, strength, neuromuscular coordination, balance, mobility and breath.

Three, Yoga is moves the body through and within multiple planes and in various manners of movement. This high level of coordination requires one to have the strength to obtain the position, the ability to coordinate multiple muscles to make the movement happen and this create the mobility and flexibility required to obtain the end result.

Four, Yoga requires coordination of multiple high level elements of human movement done with 100% attention to detail and held in place for time all while controlling heart rate and respiration to a well below other traditional movements.

Five, building off of 4, Yoga was designed as a breathing practice with movement following breath. This means the breath drives the movement. It is to be done in a controlled manner through the nostrils. It should follow the edicts of steadiness and ease as then should the movement. Therefore, all students move at a different pace which makes the Mysore practice so brilliant in its ability to have all students do the same practice taking into consideration their personal breath and their personal ability within the posture.

Six, it is a moving meditation practice and that is a prime focus of Yoga. Meditation in action and in stillness.

I can go on but I believe this is a great start to the conversation. I know personally Yoga has helped improve my other movement system practices not only physically but mentally as I am better able to control my breath and mind. While we often associate Yoga with stretching and flexibility that is a very short sided view to a much more complex and highly evolved system.

The best place to start is with the Iyengar method. The student is taught about the postures in a slow, controlled and supportive manner. Practicing in this light will help students evolve into other forms if so they choose and thereby enhance their awareness and ability to perform the postures as asked by the system or more playful methods which give freedom to the teacher to sequence.

Why Iyengar Yoga is Perfect for Athletes

What is Iyengar Yoga

In short Iyengar yoga focuses on proper form and alignment of the body in yoga Postures. It incorporates tools such as blocks, straps, blankets and more to help people find their optimal position. In addition, more advanced practitioners of the practice are further instructed on breathing principles which are keys to deeper effects within the practice.

What you need to Know

Think of this a deep and prolonged stretching series that focuses on increasing flexibility, range of motion and overall muscular balance to the body. Most athletes suffer in some form or another in all 3 of the above. The Iyengar practice is an active practice where the athlete uses the bodies innate kinesthetic, anatomical and bio-mechanical principles to effectively stretch the body. While the postures make appear to be static they are far from. Using the concept of reciprocal inhibition and contract/relax such as in PNF techniques, the individual is meant to pay attention to the finer details and actively create the posture.

Athletes Do Not Need Another Workout

Athletes do not need more workouts therefore practices such as Vinyasa, Power or Bikram Yoga are not suited for their needs. All athletes have specific needs and it is important to provide them with the postures that suit. In the Iyengar system, the Teacher can pick the appropriate postures to address the needs. In addition, the deeper and more prolonged stretching will help to active the parasympathetic nervous system creating a relaxing feel and a gentle active recovery.

Conclusion

Athletes in general need far more specific work, much greater attention to detail within the work and generally simpler not more complex movements and instruction. We as Coaches and Sports Medicine Practitioners do not need to step beyond the basics to effectively address the challenges 95% of the Athletes and People we treat face in the Orthopedic side. Any movement provides the opportunity to be therapeutic, it is our ability to effectively teach and translate to the individual and their ability to do as asked that often determine the success. Iyengar Yoga is a system that allows us Practitioners to put our Athletes in positions that address common issues.

Simple & Short Series of Movements To Stretch The Psoas

This series is a great series for stretching the Psoas. The key is how we use the body in the series to strengthen and stretch the hips as a whole. Often times the gluteals, in particular the Gluteus Maximus is ineffective at doing its job. In this series it is crucial that the Gluteus Maximus performs properly in order to help release the Psoas. This relationship is crucial for the hips in terms of Bio-Mechanics and healthy function. So, we are not only ‘stretching’ but we are strengthening as well. Most important a consistent practice and use of these methods will help develop the all too important neuro-muscular coordination and function of the hip complex and more.

What you may also notice is mention of the core, the concept of squeezing the legs together, the use of the Lats and more. These are crucial concepts for proper function of the body on the whole. Yoga and this practice is Physical Therapy. Practice this and your body will thank you. Some of the concepts may seem esoteric therefore finding a good Yoga teacher may be helpful.

Psoas Short Series

IT Band Stretch Series

Below is a link to a series of 4 stretches for the IT Band. In addition to doing SMR (Self Myofascial Release) via the foam roller, these stretches will help address the typical tightness and imbalance of the IT Band.

First do your foam roller then follow with this series. Additionally, work to the get the Quadriceps online in particular the Rectus Femoris. You can accomplish this by doing simple contract and relax movements such as Squatting or lunging actions. When in the standing position of either move, focus on contracting the Rectus. Do this is a slow fashion to be certain the muscle contracts, you can enhance this by providing tactile feedback aka touch the Rectus.

IT Band Stretch Series

Why I Train, A 40 year olds Shifting Perspective

I suppose this is an honest question worth asking myself, especially at 40. Maybe even more so why do I train the way I do which includes following a structured plan (albeit with room for play and learning new things), with a focus and intensity aimed at improving, and as an integral part of my existence.

First things first: At 40 structure is important.
This does not mean I cannot go out and have fun and play around because that is included in my structure. Meaning that my training helps me to be ready to do just about anything or activity. But mostly I train structured because of the need to stay healthy physically in terms of joints, muscle aches and the like, the need to minimize stress on my body and my mind, and to continue to adapt and improve. So, recovery and performance are the dictators of my strategy, structure and plan.
The simple truth is at 40, with a lifetime of sports under my belt I am more conscious of the long term prospects. I feel fit, strong, flexible and capable. I am consistent, dedicated and enjoying the process. And I feel healthy mentally and physically. I have no need to be a pro athlete, a super athlete, etc. if anything I am now focused on helping others get to their goals.
Intensity and Focus:
I have a choice on any given day to train or not. Too me training is a microcosm of life. I am in the gym not just to exercise but as a deeper look into my spirit, my humanity, my person. To me sport is a microcosm of the life we live. I feel professionally it is best to lead by example. I would not ask of others (unless pro athletes) what I would not ask of myself. I have been fortunate to personally experience many realms of sport and I believe this helps me to better understand how to coach others.
Training is also a deep meditation for me. My intensity and focus are an opportunity in that moment to be one with myself. My mind quiets and I take all those years of moving into that moment to get the best and most of that moment and myself. This ties into structure and the idea of practice makes perfect. Indeed it does or at least brings one closer to perfection. It is evident in factors such as weight, sets, reps, time, technique, etc. For example when I roll out my mat to do yoga I know the poses, I have been there countless times so I am able to actually flow and dig into a deeper awareness and state of consciousness within the pose both mentally and physically. This is also no different with lifting weights, and other sports. Practice brings about an ease and that intensity and focus is part of being skilled and able to embrace the moment and feel at one with it and that activity at hand. Nothing seems separate and all seems connected.
Integral Part of Life:
As elluded to above, training is an opportunity for me to enhance my being not only physically but emotionally and spiritually. It is in these times as an athlete or during my training and practice that I learn so much about myself and others. It is a way to exert energy, exercise away stress, spend quality time with friends, have fun with your partner, share a platform with your buddies, spend time with your dog, etc. So much of my life personally and professionally revolves around training, sport, exercise, health, wellness, etc. I have chosen this path and I love it. I met my wife and best friend as a result of being part of this world. I have numerous quality people in my life as a result. And I am fortunate to make a living and be able to afford to live and have time to do  what I enjoy as a result. As I said above, training is a microcosm of life.
Another facet which cannot be ignored is the fact that I have as long as I can remember been a curious person with an adventurous personality. I enjoy learning and experiencing life in all facets and means. As a result I have been fortunate to walk many varied path and experience many a varied thing. I have travelled the world, accomplished 3 degrees including 2 Masters and all in different topics; I have studied and learned professionally with and from some of the top names and the list goes on. It is not this list or the list itself that matters. What the list shows is again how everything is a microcosm of my self, the person I be. This helps explain in large part why I chose the life I have and continue to do.
Of course a key aspect of my life is marriage. I must always consult and take into consideration my wife, where as earlier on in my life this was not the case. I have found my wife by in large to be supportive but also keep a healthy perspective on us and our larger goals. The best part is I can satisfy my curiosity and adventurous spirit in my everyday existence and part of this is training. I certainly desire to rekindle my love affair with nature which means more hiking, trail runs and mountain biking versus time in the gym. Vitamin D is a crucial nutrient and the Sun and being in nature certainly fulfills this.
At 40 I feel healthy, fit, flexible and free to just enjoy the process. I do not feel the need to prove, accomplish, win, compete, etc. I am more curious to dig deep within and continue to explore the depths of my being. I hope to be a father and as so be able to lead by example. I suppose I would be lying if I did not say that I hope our kids have a similar love as my wife and I do for fitness, sport, and health.
OLYMPUS DIGITAL CAMERA

Principles of Corrective Movement & Therapeutic Exercise

Principles of Corrective Movement & Therapeutic Exercise: It’s all about Anatomy and Biomechanics 

The human body does not lie, it is up to us, the clinician to discover and see the truth.

1. It’s all about relationships

It comes back to anatomy and biomechanics. The body is an interlinked system aka connected albeit joints, tendons, muscles, organs, etc. understand the relationships, understand the movement mechanics and you have begun to solve the puzzle.

2. It’s all linked.

Yes we are made up of connnective tissue and thus must understand a connective tissue disorder in one area is bound to reach beyond to a much larger area. Again biomechanics, anatomy and relationships.

The picture below is a great example of the interconnected dynamics of the body. I use the plank as a tool to teach and understand how the body integrates and then further apply to other movements. The cues for example are looking at how the shoulder girdle connects to the hip girdle including the role of the navel; how the hips girdle connects to the knees and how the action of squeezing the legs ever so slightly together enhances this; and how the knees connect to the ankles. This is only a small sample and goes much further but sets the tone for a deeper understanding of the body in action.

IMG_0703

3. Use the best method and tool for the job to produce the result. 

The better ones understanding the better equipped to successful do the job. More is not better, better is better.

4. There is no magic & no tricks.

The body is logical and works accordingly. Understand the anatomy, biomechanics, relationships and modalities application as such as you are that much closer to getting the results.

5. Make it applicable.

Understand what it is the person does in sport, work, sleep, and daily life. Besides history which helps provide framework, I want to put them in position, teach them the position and cue them within the position. I do not just release the pain & rehab I also teach in particular the how to of what it takes to do the movement aka anatomy and biomechanics. A educated patient and client means they are more likely to succeed and never return because they are healthy movers.

The Anti-Sit Plan for Better Posture and Pain Relief

Sitting is and leads to problems with pain by encouraging bad posture. There has been a movement toward standing desks and the like which presents a list of other problems. However, moving between sitting and standing throughout a traditional work day will help. But, we must embrace the truth, you need to reset your body and one of the best ways is through postural training using yoga and stretching methods. Regardless of what you might read on the internet, in my 20 years I have seen personally and know a number of other professionals whom have been at this game longer than I see tremendous success in using and applying yoga and stretching principles.

Here is a guide to some great postures and a great start. Most important is to do them and do them daily. Do not stress over time, etc. just practice and all will come especially if you stay consistent.

The Anti Sit Plan

Guide to Shoulder Stretches for Health, Mobility and Better Posture

The following document includes some basic and effective stretches for the Shoulders. Included is variations for differing levels. As always there are additional things that could be added in to any health shoulder program. One is simply adding these into your daily regimen of stretching. Another is doing joint mobility drills such as rolling the shoulders, swimming motions, etc. that take the joint through active and various ranges of motions. Third, one can add in simple strengthening exercises from pressing, to side/lateral raises and more commonly rotator cuff exercises.

Hope this guide helps and if you have any questions please feel free to email. Also, please feel free to share this guide with anyone you feel can use these stretches.

Shoulder stretching guide

Yoga for Running (PDF link included)

Yoga for runners

When ever designing a Yoga based program one must take into consideration a couple things.

1. What type of running is this person doing and any additional training or factors that might influence the biomechanics.

2. How does this apply to their body specifically.

From a simplified and general approach I look 3 major joints and their associated muscles: Ankles (calves, peroneals, tibialis anterior/posterior) , Hips (gluteals, hip flexors and yes hamstrings, quads and adductors) and Knees (same as hips and ankles as this is a junction for the other joints). Note: I do take into consideration the shoulders, spine and neck which easily incorporates into the yoga poses for the Ankles, Hips and Knees.

List of Poses

1)  Downward Dog

2)  Kneeling Lunge (and added variation with quad stretch)

3) Triangle

4)  Instense Side Stretch (Parsvottanasana)

5)  Wide Leg Forward Fold

6) Heros pose or Malasana aka Garland as a substitute)

7) Pigeon

8) Bridge (supported is more gentle where as unsupported more of a strengthen/stretch)

9) Supta Baddha Konasana (lying bound angle)

10) Legs up the wall

How to Incorporate and utilize these Yoga Postures.

These can be mixed and matched but are best done as set forth here in this list. No less than 30 seconds per pose and for one sided, 30 seconds/side. Best done post run.

For a pre-run warm-up use dynamic running drills such as ankling, Marching and Skipping A & B, walking lunges, bodyweight squats, high knees.

This link contains pictures and modifications.

https://www.icloud.com/pages/AwBUCAESEJNfNU4mc_XlsGk4aR3owiMaKXAk8pK8wp_mZ3on8KAE3i-ZWKoZ6ardWSpKlZ1u3YrL60-6bn5eRJo4MCUCAQEEINoRBE4o2-9Ta8eIcWGbB6I1mTBsB8C1YCSu13IDwqRK#Yoga_for_Running