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Your Spine, Your Yoga is a masterpiece that bridges the gaps between scientific principles of movement, body function and yoga practice. This book unlocks the cages in which the Western view of yoga has unwittingly managed to confine itself. Not too many people or yoga books I know are able to capture the messages Bernie Clark delivers informatively, creatively and resourcefully. His brilliance and yoga experience create the conduit for delivery. Bernie boldly challenges the myths around movement terms (posture, stretching, flexibility, stress, strain, stability) with scientific clarity and reasoning. The craft of this book exposes how the architectural design of the body enables it to be fluid and rhythmic with yoga practice.
This book is a truly innovative contribution integrating scientific principles, the body¿s functional characteristics and yoga practice. I really admire the organization and presentation of the material, particularly the special sections (e.g., ¿It¿s Important,¿ ¿Notes to Teachers,¿ ¿It¿s Complicated¿) highlighting the important facts. It¿s a challenging task Bernie has undertaken, and in my view he has accomplished his goal to deliver a game changer in the yoga field. It¿s a groundbreaking resource to cherish.
Dr. Wilbour Kelsick, Clinical Director - MaxFit Movement Institute and
Post Graduate Supervisor - College of Chiropractic Sports Sciences
This book is a truly innovative contribution integrating scientific principles, the body¿s functional characteristics and yoga practice. I really admire the organization and presentation of the material, particularly the special sections (e.g., ¿It¿s Important,¿ ¿Notes to Teachers,¿ ¿It¿s Complicated¿) highlighting the important facts. It¿s a challenging task Bernie has undertaken, and in my view he has accomplished his goal to deliver a game changer in the yoga field. It¿s a groundbreaking resource to cherish.
Dr. Wilbour Kelsick, Clinical Director - MaxFit Movement Institute and
Post Graduate Supervisor - College of Chiropractic Sports Sciences
Your Spine, Your Yoga is a masterpiece that bridges the gaps between scientific principles of movement, body function and yoga practice. This book unlocks the cages in which the Western view of yoga has unwittingly managed to confine itself. Not too many people or yoga books I know are able to capture the messages Bernie Clark delivers informatively, creatively and resourcefully. His brilliance and yoga experience create the conduit for delivery. Bernie boldly challenges the myths around movement terms (posture, stretching, flexibility, stress, strain, stability) with scientific clarity and reasoning. The craft of this book exposes how the architectural design of the body enables it to be fluid and rhythmic with yoga practice.
This book is a truly innovative contribution integrating scientific principles, the body¿s functional characteristics and yoga practice. I really admire the organization and presentation of the material, particularly the special sections (e.g., ¿It¿s Important,¿ ¿Notes to Teachers,¿ ¿It¿s Complicated¿) highlighting the important facts. It¿s a challenging task Bernie has undertaken, and in my view he has accomplished his goal to deliver a game changer in the yoga field. It¿s a groundbreaking resource to cherish.
Dr. Wilbour Kelsick, Clinical Director - MaxFit Movement Institute and
Post Graduate Supervisor - College of Chiropractic Sports Sciences
This book is a truly innovative contribution integrating scientific principles, the body¿s functional characteristics and yoga practice. I really admire the organization and presentation of the material, particularly the special sections (e.g., ¿It¿s Important,¿ ¿Notes to Teachers,¿ ¿It¿s Complicated¿) highlighting the important facts. It¿s a challenging task Bernie has undertaken, and in my view he has accomplished his goal to deliver a game changer in the yoga field. It¿s a groundbreaking resource to cherish.
Dr. Wilbour Kelsick, Clinical Director - MaxFit Movement Institute and
Post Graduate Supervisor - College of Chiropractic Sports Sciences
Über den Autor
Bernie Clark author of the best selling The Complete Guide to Yin Yoga, has had a passion for science, health, sports and spirituality since childhood. He has a degree in science from the University of Waterloo and spent over 25 years as a senior executive in the high-tech/space industry. Bernie has been investigating the path of meditation for over three decades and began teaching yoga and meditation in 1998. He conducts yoga teacher trainings several times a year and aims to build bridges between the experiences of yoga and the understandings of modern science. He is creator of the [...] website. Other books written by Bernie include Your Body, Your Yoga; From the Gita to the Grail: Exploring Yoga Stories & Western Myths, as well as YinSights. Bernie lives, teaches and offers workshops in Vancouver, Canada.
Inhaltsverzeichnis
Table of Contents for Your Spine, Your Yoga
Gratitude
How to read this book
Preface
Foreword
Summary of key concepts
Intentions
Chapter 1: The axial body
Overview of the axial body
Overview summary
Chapter 2: The sacral complex
Form
Sacral complex summary
Chapter 3: The lumbar segment
Form
The lumbar spine summary
The thoracic spinal segment
Form
Thoracic spine summary
The Cervical Complex
Form
Cervical spine summary
Volume 3: Summary
Major Sidebars
It¿s important
The flaw of averages
The myth of the static ideal
Where is the neutral spine?
The myth of the static ideal
What does "stable" mean?
Early morning yoga and yoga after sitting
Stress, stretch, flexibility, mobility and hypermobility
Defining some terms
Yoga poses, sitting postures and sleeping position can overstretch nerves
Yoga and the sacral complex
In standing yoga postures, should we tuck the tailbone?
Defining the core muscles
Stiffness and stability
Our orientation to gravity affects the amount of stress on the spine
Different yoga postures stress the vertebral discs in different ways
Avoid twisting the spine when it is flexed or extended and under load
For deeper backbends, relax the extensor muscles!
Bracing and Spacing
Building endurance
Of bent knees and straight spines
Maintaining our vital capacity as we age
Slowing the breath is better than deepening the breath
Galileo, scaling laws and Headstand
The vertebral arteries
As you get older, be careful of weight bearing neck movements!
Returning the head to neutral
Shoulder stand¿a high risk, low reward posture
Headstand¿a high risk, low reward posture
It¿s complicated
Statistics
Approximation and Distraction
Shear is stressful
Naming the nerves and their routes
The sciatic nerve
Force closure and form closure
Details of the sacrum
The perineum
The ways the sacrum moves
Does the sacrum nutate or counternutate in backbends?
Is it possible to therapeutically adjust the sacrum?
Changing the alignment of your hips before twisting
Snaps, cracks and pops¿noisy sacrum
Lumbar lordosis in sports
Variations between the lumbar vertebrae
The spines of contortionists
Deep fascia and aponeuroses
The strength and stiffness of the spinal ligaments
A functional view of the erector spinae
The strength of the back muscles
How can our spines lift heavy loads?
How much stress can our spines tolerate?
Variations of the thoracic vertebrae
The diaphragm pulls and pushes on the heart
Membranes and ligaments between the skull and neck
Coupled movements
The neck does not move as one unit
Whiplash and sports trauma
Note to teachers
Learning to sense the spine
To hinge or not to hinge?
A philosophy for counterposes
Moola bandha and Kegel exercises
Can you feel relative movements of the ilia or of the sacrum?
Stress, twists and the sacroiliac joint
Don¿t be fooled by the apparent curve in the lower back!
We cannot isolate and activate individual muscles
Watch your students!
Keep watching your students!
A flat back does not create a neutral spine
Strengthening the bones of the spine
Combatting hyperkyphosis
Sometimes it is okay to do only one side of a pose!
Variation in breast size will affect some women¿s yoga practice
Movement can enhance breath, breath can enhance movement¿sometimes!
Jalandhara bandha
Web appendices
Measuring the curves of the spine
Body size and spinal curves
Orientation of the facets
Creep and counterposes
Thickness of the discs and vertebral bodies
Hypermobility and Yin Yoga
Spinal biotensegrity
Variations in the shapes and sizes the auricular area of the sacroiliac joint
Pelvic parameters and variations
Accessory joints of the sacral complex
Myofascial meridians
Sacral, low back and neck pain and problems
Moment arms, torque and force
Wedging of the vertebrae and discs
Alignment of the spinous processes
Prying open the anterior discs in deep backbends
The thoracolumbar fascial train
More on the strength of the spinal ligaments
Folding forward with arms overhead increases stress in the spine
Axial rotation and lateral flexion can create flexion and extension
How yoga affects our blood chemistry
Other anterior neck muscles
Muscles of the face and jaw
Gratitude
How to read this book
Preface
Foreword
Summary of key concepts
Intentions
Chapter 1: The axial body
Overview of the axial body
- Axial landmarks
- Spinal segments
- Variations of the spine
- Curves of the spine
- Posture perfect?
- Bones of the axis
- Ligaments and fascia
- Movements of the spine
- The kinds of stress in the spine
- Spinal nerves and neurodynamics
Overview summary
Chapter 2: The sacral complex
Form
- The architecture of the sacral complex
- Bones and cartilage
- Joints and ligaments
- Muscles of the sacral complex
- Fascial trains of the sacral complex
- Normal ranges of motion within the sacral complex
- Stressing and supporting the sacroiliac joint in yoga postures
- Normal ranges of motion of the whole sacral complex
Sacral complex summary
Chapter 3: The lumbar segment
Form
- The architecture of the lumbar segment
- The bones of the lumbar segment
- Axial fascia and muscles
- Lumbar and thoracic muscles
- Normal ranges of motion
- Sources of tension
- Sources of compression
- Variation in ranges of motion for flexion and extension
- Yoga and the lumbar spine
The lumbar spine summary
The thoracic spinal segment
Form
- The architecture of the thoracic spine
- The bones of the thorax
- Joints and ligaments
- Thoracic fascia
- Thoracic muscles
- Normal ranges of motion
- Sources of tension
- Sources of compression
- Variation in ranges of motion for twists and side bends
- Biomechanics of the breath and its variations
Thoracic spine summary
The Cervical Complex
Form
- The Architecture of the cervical spine
- The bones of the cervical complex
- Joints and ligaments
- Muscles of the cervical complex
- Fascia of the cervical complex
- Normal ranges of motion
- Movements and their restrictions: tensions and compressions
- Variation in ranges of motion
Cervical spine summary
Volume 3: Summary
Major Sidebars
It¿s important
The flaw of averages
The myth of the static ideal
Where is the neutral spine?
The myth of the static ideal
What does "stable" mean?
Early morning yoga and yoga after sitting
Stress, stretch, flexibility, mobility and hypermobility
Defining some terms
Yoga poses, sitting postures and sleeping position can overstretch nerves
Yoga and the sacral complex
In standing yoga postures, should we tuck the tailbone?
Defining the core muscles
Stiffness and stability
Our orientation to gravity affects the amount of stress on the spine
Different yoga postures stress the vertebral discs in different ways
Avoid twisting the spine when it is flexed or extended and under load
For deeper backbends, relax the extensor muscles!
Bracing and Spacing
Building endurance
Of bent knees and straight spines
Maintaining our vital capacity as we age
Slowing the breath is better than deepening the breath
Galileo, scaling laws and Headstand
The vertebral arteries
As you get older, be careful of weight bearing neck movements!
Returning the head to neutral
Shoulder stand¿a high risk, low reward posture
Headstand¿a high risk, low reward posture
It¿s complicated
Statistics
Approximation and Distraction
Shear is stressful
Naming the nerves and their routes
The sciatic nerve
Force closure and form closure
Details of the sacrum
The perineum
The ways the sacrum moves
Does the sacrum nutate or counternutate in backbends?
Is it possible to therapeutically adjust the sacrum?
Changing the alignment of your hips before twisting
Snaps, cracks and pops¿noisy sacrum
Lumbar lordosis in sports
Variations between the lumbar vertebrae
The spines of contortionists
Deep fascia and aponeuroses
The strength and stiffness of the spinal ligaments
A functional view of the erector spinae
The strength of the back muscles
How can our spines lift heavy loads?
How much stress can our spines tolerate?
Variations of the thoracic vertebrae
The diaphragm pulls and pushes on the heart
Membranes and ligaments between the skull and neck
Coupled movements
The neck does not move as one unit
Whiplash and sports trauma
Note to teachers
Learning to sense the spine
To hinge or not to hinge?
A philosophy for counterposes
Moola bandha and Kegel exercises
Can you feel relative movements of the ilia or of the sacrum?
Stress, twists and the sacroiliac joint
Don¿t be fooled by the apparent curve in the lower back!
We cannot isolate and activate individual muscles
Watch your students!
Keep watching your students!
A flat back does not create a neutral spine
Strengthening the bones of the spine
Combatting hyperkyphosis
Sometimes it is okay to do only one side of a pose!
Variation in breast size will affect some women¿s yoga practice
Movement can enhance breath, breath can enhance movement¿sometimes!
Jalandhara bandha
Web appendices
Measuring the curves of the spine
Body size and spinal curves
Orientation of the facets
Creep and counterposes
Thickness of the discs and vertebral bodies
Hypermobility and Yin Yoga
Spinal biotensegrity
Variations in the shapes and sizes the auricular area of the sacroiliac joint
Pelvic parameters and variations
Accessory joints of the sacral complex
Myofascial meridians
Sacral, low back and neck pain and problems
Moment arms, torque and force
Wedging of the vertebrae and discs
Alignment of the spinous processes
Prying open the anterior discs in deep backbends
The thoracolumbar fascial train
More on the strength of the spinal ligaments
Folding forward with arms overhead increases stress in the spine
Axial rotation and lateral flexion can create flexion and extension
How yoga affects our blood chemistry
Other anterior neck muscles
Muscles of the face and jaw
Details
| Erscheinungsjahr: | 2018 |
|---|---|
| Produktart: | Ratgeber |
| Rubrik: | Fitness & Gesundheit |
| Thema: | Fitness |
| Medium: | Taschenbuch |
| Inhalt: | Kartoniert / Broschiert |
| ISBN-13: | 9780968766552 |
| ISBN-10: | 0968766552 |
| Sprache: | Englisch |
| Einband: | Kartoniert / Broschiert |
| Autor: | Clark, Bernie |
| Redaktion: | Mccall, Timothy |
| Hersteller: | Wild Strawberry |
| Maße: | 279 x 215 x 20 mm |
| Von/Mit: | Bernie Clark |
| Erscheinungsdatum: | 13.12.2018 |
| Gewicht: | 0,971 kg |
Über den Autor
Bernie Clark author of the best selling The Complete Guide to Yin Yoga, has had a passion for science, health, sports and spirituality since childhood. He has a degree in science from the University of Waterloo and spent over 25 years as a senior executive in the high-tech/space industry. Bernie has been investigating the path of meditation for over three decades and began teaching yoga and meditation in 1998. He conducts yoga teacher trainings several times a year and aims to build bridges between the experiences of yoga and the understandings of modern science. He is creator of the [...] website. Other books written by Bernie include Your Body, Your Yoga; From the Gita to the Grail: Exploring Yoga Stories & Western Myths, as well as YinSights. Bernie lives, teaches and offers workshops in Vancouver, Canada.
Inhaltsverzeichnis
Table of Contents for Your Spine, Your Yoga
Gratitude
How to read this book
Preface
Foreword
Summary of key concepts
Intentions
Chapter 1: The axial body
Overview of the axial body
Overview summary
Chapter 2: The sacral complex
Form
Sacral complex summary
Chapter 3: The lumbar segment
Form
The lumbar spine summary
The thoracic spinal segment
Form
Thoracic spine summary
The Cervical Complex
Form
Cervical spine summary
Volume 3: Summary
Major Sidebars
It¿s important
The flaw of averages
The myth of the static ideal
Where is the neutral spine?
The myth of the static ideal
What does "stable" mean?
Early morning yoga and yoga after sitting
Stress, stretch, flexibility, mobility and hypermobility
Defining some terms
Yoga poses, sitting postures and sleeping position can overstretch nerves
Yoga and the sacral complex
In standing yoga postures, should we tuck the tailbone?
Defining the core muscles
Stiffness and stability
Our orientation to gravity affects the amount of stress on the spine
Different yoga postures stress the vertebral discs in different ways
Avoid twisting the spine when it is flexed or extended and under load
For deeper backbends, relax the extensor muscles!
Bracing and Spacing
Building endurance
Of bent knees and straight spines
Maintaining our vital capacity as we age
Slowing the breath is better than deepening the breath
Galileo, scaling laws and Headstand
The vertebral arteries
As you get older, be careful of weight bearing neck movements!
Returning the head to neutral
Shoulder stand¿a high risk, low reward posture
Headstand¿a high risk, low reward posture
It¿s complicated
Statistics
Approximation and Distraction
Shear is stressful
Naming the nerves and their routes
The sciatic nerve
Force closure and form closure
Details of the sacrum
The perineum
The ways the sacrum moves
Does the sacrum nutate or counternutate in backbends?
Is it possible to therapeutically adjust the sacrum?
Changing the alignment of your hips before twisting
Snaps, cracks and pops¿noisy sacrum
Lumbar lordosis in sports
Variations between the lumbar vertebrae
The spines of contortionists
Deep fascia and aponeuroses
The strength and stiffness of the spinal ligaments
A functional view of the erector spinae
The strength of the back muscles
How can our spines lift heavy loads?
How much stress can our spines tolerate?
Variations of the thoracic vertebrae
The diaphragm pulls and pushes on the heart
Membranes and ligaments between the skull and neck
Coupled movements
The neck does not move as one unit
Whiplash and sports trauma
Note to teachers
Learning to sense the spine
To hinge or not to hinge?
A philosophy for counterposes
Moola bandha and Kegel exercises
Can you feel relative movements of the ilia or of the sacrum?
Stress, twists and the sacroiliac joint
Don¿t be fooled by the apparent curve in the lower back!
We cannot isolate and activate individual muscles
Watch your students!
Keep watching your students!
A flat back does not create a neutral spine
Strengthening the bones of the spine
Combatting hyperkyphosis
Sometimes it is okay to do only one side of a pose!
Variation in breast size will affect some women¿s yoga practice
Movement can enhance breath, breath can enhance movement¿sometimes!
Jalandhara bandha
Web appendices
Measuring the curves of the spine
Body size and spinal curves
Orientation of the facets
Creep and counterposes
Thickness of the discs and vertebral bodies
Hypermobility and Yin Yoga
Spinal biotensegrity
Variations in the shapes and sizes the auricular area of the sacroiliac joint
Pelvic parameters and variations
Accessory joints of the sacral complex
Myofascial meridians
Sacral, low back and neck pain and problems
Moment arms, torque and force
Wedging of the vertebrae and discs
Alignment of the spinous processes
Prying open the anterior discs in deep backbends
The thoracolumbar fascial train
More on the strength of the spinal ligaments
Folding forward with arms overhead increases stress in the spine
Axial rotation and lateral flexion can create flexion and extension
How yoga affects our blood chemistry
Other anterior neck muscles
Muscles of the face and jaw
Gratitude
How to read this book
Preface
Foreword
Summary of key concepts
Intentions
Chapter 1: The axial body
Overview of the axial body
- Axial landmarks
- Spinal segments
- Variations of the spine
- Curves of the spine
- Posture perfect?
- Bones of the axis
- Ligaments and fascia
- Movements of the spine
- The kinds of stress in the spine
- Spinal nerves and neurodynamics
Overview summary
Chapter 2: The sacral complex
Form
- The architecture of the sacral complex
- Bones and cartilage
- Joints and ligaments
- Muscles of the sacral complex
- Fascial trains of the sacral complex
- Normal ranges of motion within the sacral complex
- Stressing and supporting the sacroiliac joint in yoga postures
- Normal ranges of motion of the whole sacral complex
Sacral complex summary
Chapter 3: The lumbar segment
Form
- The architecture of the lumbar segment
- The bones of the lumbar segment
- Axial fascia and muscles
- Lumbar and thoracic muscles
- Normal ranges of motion
- Sources of tension
- Sources of compression
- Variation in ranges of motion for flexion and extension
- Yoga and the lumbar spine
The lumbar spine summary
The thoracic spinal segment
Form
- The architecture of the thoracic spine
- The bones of the thorax
- Joints and ligaments
- Thoracic fascia
- Thoracic muscles
- Normal ranges of motion
- Sources of tension
- Sources of compression
- Variation in ranges of motion for twists and side bends
- Biomechanics of the breath and its variations
Thoracic spine summary
The Cervical Complex
Form
- The Architecture of the cervical spine
- The bones of the cervical complex
- Joints and ligaments
- Muscles of the cervical complex
- Fascia of the cervical complex
- Normal ranges of motion
- Movements and their restrictions: tensions and compressions
- Variation in ranges of motion
Cervical spine summary
Volume 3: Summary
Major Sidebars
It¿s important
The flaw of averages
The myth of the static ideal
Where is the neutral spine?
The myth of the static ideal
What does "stable" mean?
Early morning yoga and yoga after sitting
Stress, stretch, flexibility, mobility and hypermobility
Defining some terms
Yoga poses, sitting postures and sleeping position can overstretch nerves
Yoga and the sacral complex
In standing yoga postures, should we tuck the tailbone?
Defining the core muscles
Stiffness and stability
Our orientation to gravity affects the amount of stress on the spine
Different yoga postures stress the vertebral discs in different ways
Avoid twisting the spine when it is flexed or extended and under load
For deeper backbends, relax the extensor muscles!
Bracing and Spacing
Building endurance
Of bent knees and straight spines
Maintaining our vital capacity as we age
Slowing the breath is better than deepening the breath
Galileo, scaling laws and Headstand
The vertebral arteries
As you get older, be careful of weight bearing neck movements!
Returning the head to neutral
Shoulder stand¿a high risk, low reward posture
Headstand¿a high risk, low reward posture
It¿s complicated
Statistics
Approximation and Distraction
Shear is stressful
Naming the nerves and their routes
The sciatic nerve
Force closure and form closure
Details of the sacrum
The perineum
The ways the sacrum moves
Does the sacrum nutate or counternutate in backbends?
Is it possible to therapeutically adjust the sacrum?
Changing the alignment of your hips before twisting
Snaps, cracks and pops¿noisy sacrum
Lumbar lordosis in sports
Variations between the lumbar vertebrae
The spines of contortionists
Deep fascia and aponeuroses
The strength and stiffness of the spinal ligaments
A functional view of the erector spinae
The strength of the back muscles
How can our spines lift heavy loads?
How much stress can our spines tolerate?
Variations of the thoracic vertebrae
The diaphragm pulls and pushes on the heart
Membranes and ligaments between the skull and neck
Coupled movements
The neck does not move as one unit
Whiplash and sports trauma
Note to teachers
Learning to sense the spine
To hinge or not to hinge?
A philosophy for counterposes
Moola bandha and Kegel exercises
Can you feel relative movements of the ilia or of the sacrum?
Stress, twists and the sacroiliac joint
Don¿t be fooled by the apparent curve in the lower back!
We cannot isolate and activate individual muscles
Watch your students!
Keep watching your students!
A flat back does not create a neutral spine
Strengthening the bones of the spine
Combatting hyperkyphosis
Sometimes it is okay to do only one side of a pose!
Variation in breast size will affect some women¿s yoga practice
Movement can enhance breath, breath can enhance movement¿sometimes!
Jalandhara bandha
Web appendices
Measuring the curves of the spine
Body size and spinal curves
Orientation of the facets
Creep and counterposes
Thickness of the discs and vertebral bodies
Hypermobility and Yin Yoga
Spinal biotensegrity
Variations in the shapes and sizes the auricular area of the sacroiliac joint
Pelvic parameters and variations
Accessory joints of the sacral complex
Myofascial meridians
Sacral, low back and neck pain and problems
Moment arms, torque and force
Wedging of the vertebrae and discs
Alignment of the spinous processes
Prying open the anterior discs in deep backbends
The thoracolumbar fascial train
More on the strength of the spinal ligaments
Folding forward with arms overhead increases stress in the spine
Axial rotation and lateral flexion can create flexion and extension
How yoga affects our blood chemistry
Other anterior neck muscles
Muscles of the face and jaw
Details
| Erscheinungsjahr: | 2018 |
|---|---|
| Produktart: | Ratgeber |
| Rubrik: | Fitness & Gesundheit |
| Thema: | Fitness |
| Medium: | Taschenbuch |
| Inhalt: | Kartoniert / Broschiert |
| ISBN-13: | 9780968766552 |
| ISBN-10: | 0968766552 |
| Sprache: | Englisch |
| Einband: | Kartoniert / Broschiert |
| Autor: | Clark, Bernie |
| Redaktion: | Mccall, Timothy |
| Hersteller: | Wild Strawberry |
| Maße: | 279 x 215 x 20 mm |
| Von/Mit: | Bernie Clark |
| Erscheinungsdatum: | 13.12.2018 |
| Gewicht: | 0,971 kg |
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