1 hr, 11, mins. CLASS 3/6

Relationships Between the Breath and the Core Unit: In this class, we introduce the structures that make up the deep core, the way the process of respiration affects these structures, and the effects these structures have on the process of breathing. We will experience our Interoception of the breath and tune into our bodies to feel the effects of our breath on these structures from within. Journal: make note of any sensations you perceive within your body during the guided interoceptive breathing exercise. Are there any locations that you have ease or difficulty connecting to? any areas where you feel stiffness or resistance in expansion on the inhale? I invite you to practice this exercise in a different position (lying on your back, sitting in a chair, lying on your belly, malasana or child's pose) and make note of any differences from your initial position.

Homework: Use a resource such as an anatomy coloring book or web search to familiarize yourself with the muscles and structures of the deep core, including Transversus Abdominis, the muscles of the deep pelvic floor, the lumbar multifidi, the diaphragm, and also the thoracolumbar fascia. Study their location, orientation of the fibers, and actions. We will discuss the muscles and learn how we might cue to contract or engage them, along with other relevant secondary core muscles next week. (extra credit to also study latissimus dorsi, psoas, hamstrings, gluteus maximus/medius/minimus, and deep hip rotators, which we will also be covering) Links: image of core container-- https://insyncphysio.com.au/uncategorized/tips-on-how-to-activate-and-strengthen-your-pelvic-floor-muscles/ Postural presentations (from last week)-- https://www.mbmyoskeletal.com/learning/pelvic-tilt/

1 hr, 30 mins. CLASS 4/6.

Anatomy and Mechanics of the Abdominals and Pelvic Floor **Warning: the anatomy of the pelvic floor muscles will be discussed in detail. There will be plenty of warning and lead-in, in order for those who wish to skip that section due to trauma, triggering, or discomfort, to pause and fast forward. Homework, 1 hr YTT4: CREATE and practice your own flow or vinyasa of ~5 asana with focus on engaging bandhas and utilizing/cuing core. Be mindful that the degree of engagement/activation is proportional to the workload. (For example, a supine twist requires much less core engagement than Chaturanga Dandasana, and maintaining an asana may require less core engagement than transitioning into/out of that posture)… SUBMIT video of sequence or notes to the media album here:

Links: Abdominal layers: https://anatomyinfo.com/abdominal-muscles/

Muscles of the pelvis (scroll down for pelvic floor views). A great anatomy resource for this biomechanics series: https://learnmuscles.com/blog/2017/08/30/muscles-of-the-pelvis/

Color-coded pelvic floor drawing and interesting commentary: http://www.fundamentalsofmovement.com/health-blogs/pleasure-and-controlan-exploration-of-levator-ani

1 hr, 37 mins. CLASS 5/6.

Glutes and Selected Accessory core/pelvic muscles: We will discuss the psoas, multifidi, glute med/min/max, and deep hip rotators in terms of location, action, and functional relationships with other muscle groups. We will highlight common compensatory strategies and discuss how giving certain advice, specifically stretching, can worsen or reinforce these compensatory neuromotor patterns. And how other advice (core focus) can better help support the myriad of dysfunctional movement and pain patterns in students without the risk of worsening or prolonging symptoms. There is a bit of gentle experiential learning to explore the actions of these muscles in our bodies.

Homework: journal about the experience of the single leg stance and hip hinge exercises. Experiment approaching them with more and less focus on core/bandha engagement, and how that does or doesn't change the sensation of work or effort for you. Compare left and right sides and contemplate any differences you find in your own body, draw any possible connections to your own body's history, if any. Links:

https://anatomyinfo.com/back-muscles/

https://anatomyinfo.com/gluteal-muscles/

https://learnmuscles.com/blog/2017/08/30/muscles-of-the-pelvis/

https://instituteforbirthhealing.com/stress-body-breath-psoas-muscles/

1 hr, 45 mins. CLASS 6/6.

Selected Asana Variations: Cues and modifications of selected common asana from a biomechanical perspective.

Homework: Create and teach (to the pets or plants is fine!) a vinyasa while incorporating various alignment/engagement cues to support a specific intention for your class (bandha connection, breath focus, providing modifications for a varied class demographic, strengthening of the shoulders or hips, stability and balance, etc.) Record and watch it for visual and auditory feedback. Journal on your experience, and feel free to zoom out and journal (and share!) about what you have taken away from this biomechanics series. You can post a video to the drive or share a summary in the comments below this video!