Bernie Clark
Your Spine, Your Yoga
Developing stability and mobility for your spine
Herausgeber: Mccall, Timothy
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Bernie Clark
Your Spine, Your Yoga
Developing stability and mobility for your spine
Herausgeber: Mccall, Timothy
- Broschiertes Buch
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…mehr
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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
Produktdetails
- Produktdetails
- Verlag: Wild Strawberry
- Erscheinungstermin: 13. Dezember 2018
- Englisch
- Abmessung: 279mm x 215mm x 20mm
- Gewicht: 970g
- ISBN-13: 9780968766552
- ISBN-10: 0968766552
- Artikelnr.: 51269265
- Verlag: Wild Strawberry
- Erscheinungstermin: 13. Dezember 2018
- Englisch
- Abmessung: 279mm x 215mm x 20mm
- Gewicht: 970g
- ISBN-13: 9780968766552
- ISBN-10: 0968766552
- Artikelnr.: 51269265
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 YinYoga.com 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.
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 * 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 Function: Application in yoga postures * 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 Function: application in yoga postures * 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 Function: application in yoga postures * 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 Function: application in yoga postures * 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
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
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 * 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 Function: Application in yoga postures * 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 Function: application in yoga postures * 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 Function: application in yoga postures * 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 Function: application in yoga postures * 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
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