Yoga

posture 

body built with a curve in the spine to provide support and balance to the muscle skeletal system; critical for protecting the central nervous system 

ligaments

connects bone to bone; poorly vascularized; made of collagen; works with joint capsules; transfer force

tendons

connects bone to muscle; nutrient fluid diffusion & some blood vessels; made of white waves of collagen; limited extensibility, around 6%

fascia

covers muscles and joint capsules & tissues; more of this than just muscles; intertwined with the muscle

muscles

red; have very good blood supply

What happens when you lean the head forward?

an increase of 10 pounds in the spine

anterior pelvis tilt

glutes back; back muscles dominating; more compression in soft tissue, back pain, and alter discs 

posterior pelvis tilt

glutes forward; abdominal dominant; loss of natural low spine cuvature

neutral spine

balance in abdominal and back muscles; help offset muscle imbalance

imbalance of the posture (poor curvatures)

• unproper way to set your neck and pelvis

• inflammation and pain occurs

• tension varies

• interferes with nerve impulses

physical symptoms of poor curvatures

• digestive issues

• weakened immune system

• heart issues

• dizziness

• trouble sleeping

• headaches

• loss of balance

• carpal tunnel

• sciatica

• changes in sleep hormones

bodily stress examples

• slouching

• airplane chairs

• toilet seating

• birth trauma

• looking at a cell phone

• poor nutrition

Why does posture matter?

all of the body is connected (1 unit); helps your organs work efficiently and supports healthy brain chemistry by improving breathing, circulation, and neurotransmitter balance

pelvis

sacrum & ilium (main bones); weight bearing; little mobility; supports organ functions such as the reproductive system and abdominal contents

shoulder girdle

clavicles & scapulas; non-weight bearing; tremendous range of motion (RoM); important for hand movement

clavicles

acts as a strut to keep humerus (upper arm bone) away from the torso

scapulas

supporting and moving platforms that connects arms to torso and ribcage; butterfly piece in back 

biomechanical process DOES NOT

prevent the compression of the humeral head against the acromial arch

What is the goal that is achieved by maintaining a good posture?

healthy movement habits (neutral posture)

modifications

available to build/strengthen a weakness

1

muscle

2a

fascia

2b

muscle fibers 

3

blood vessels

4

sarcomere

5a

myofibril

5b

actin

5c

myosins

Cardiac and smooth muscle is (voluntary or involuntary).

involuntary

Skeletal muscle is (voluntary or involuntary)

voluntary

muscle fibers

long cylindrical cells containing several nuclei; when contracted in unison, a muscle can produce enough force to move the body

What will muscles do when they receive signals from the nervous system?

move or relax

sarcomere

run adjacent to one another down the length of the myofibril; contain thick and thin protein filaments; slide; millions of bands composed with myofibrils (thread line strands)

What are muscle contractions controlled by?

actions of calcium

calcium ions

stored in the sarcoplasmic reticulum and are released in response to signals from the nervous system to contract

Muscle function generates (relaxation or tension).

tension

How does the muscle function lengthen? 

at a point of 2 attachments 

joints

bone to bone connections; limited extensibility; limits friction which leads to protection of the joints and cartilage; needs lubrication

nerves

transmits signals and nutrition (neuron-transmitters); very flexible 

concentric movement

muscles shorten

isometric movement

muscles are neutral

eccentric movement

muscles lengthen

stabilizers 

allow different muscles to function as needed for an exercise movement 

actin

a thin protein; gets pulled towards myosin; an electric charge to depolarize cell; troponin and tropomyosin

myosin

a thick fibrous protein; pulls actin

Why do actin and myosin need to be close together for a contraction to occur?

in order for them to connect, they need to be close to one another; “grabbing the monkey bar”

muscle anatomy

• composed of many tissues

• strands/bundles/fibers fascicles

• fascia intertwined

• muscle fibers/myofibers/myocytes

• blood vessels

• sarcomeres

cardiac contraction

helps blood circulate

smooth contraction

surrounds organs

skeletal contraction

cylindrical; striata; moves bones

blood vessels

can grow around muscles to help endure intense workload

ATP (adenosine triphosphate)

depolarizes cell and as a result, calcium is released; mitochondria produces this; crucial for contractions, tightness, and releasing the binding of the actin; phosphate molecule ADP

Muscles are always moving by …

relaxing and contracting

muscle functions

• generates tension

• limited extensibility

• do not grow longer, attach from 2 attachments

• give movement to the bones (stability/mobility)

• receptors

receptors

let you know if you are doing putting to much pressure on your body (neuro-communicators and nutrient transmitters)

What two parts of the muscle are essential in order to stretch and balance tension in the human body?

fascia and sarcomere

Why do we stretch?

• increase range of motion (RoM)

• release tension

• avoid injury/soreness

• relaxation

What needs to be focused on in order for stretching to be effective?

particular purpose of stretching 

3 Stretch Roles

• reduces stiffness

• increases athletic performance

• increase joint nourishment

range of motion (RoM)

movement within a joint (joint provide this motion)

locked joint

impingement (something inside joint is being pinched or squeezed); limits mobility

hypermobility

large RoM due to a soft or looser tissues; tissue disorder

flunction stretching

more towards anterior

extension stretching

more towards posterior

rotation stretching

moving torso

lateral stretching

moving sideways; ex: bending to the left or right

The human body wants tendons and ligaments to be … (do not overstretch these components. 

stiff

What do joints need to function properly?

stimulation, hydration, and nutrient movement

What is never the cause of tightness in a single muscle or movement limitation/painful condition?

stretching

What does every move me we make involve?

many muscles, fascia, and other structural integrations that all work together

What does every pattern of tension we feel involve?

chronic tightness in a number of muscles

Is stretching always the answer to curing tightness?

no

overstretched 

greater tension because something has to support the strained joint 

What action causes tightness?

movement that challenges elongation of any muscle; need to consider the limit of elongation so it does not harm the body 

passive/static

• “hold” at least 30 seconds

• “relax” → stretch without strength

• “deepen” → can override proprio-receptors (bands, hand towels, etc.)

• can stretch connective tissues (tendons and ligaments)

• for therapeutic purposes only

• can apply additional force or pressure

• ex: 4’s (pulling leg actively in), hold heel to glutes with hand (stretches the quad)

What does passive stretching do to the body?

loosens up ligaments and can lead to tightness

dynamic/active

• activated muscles (strongly engaged, an active flow, and build connections)

• movement in the full range of motion

• joints moving

• builds strength with flexibility and balance

• for everyday fitness

• eccentric contraction

• ex: pendulum swings (neutral pelvis)

eccentric contraction

builds strength and stretches at the same time; proper elongation of the body

What three ways is extensibility limited in different people?

1) collagen density (little wavy line)

2) where the joint location is (able to do splits easier)

3) muscle strength (development of strength overtime)

What is an example of passive stretching?

staying in splits (may cause more harm than benefit)

What two characteristics are used to build muscle?

strength & endurance

What are some reasons as to why we are tight?

• loosened ligaments

• muscles are overworking to protect

• imbalance in the muscles (weak muscles)

What are some goals for movement?

• move through a full range of motion (nurtures mobility)

• build connections (nurture proprio-receptors and core/back connection)

What does stretch tolerance vary in?

depends on the person and their ability

Why may we still be tight?

fascia is intertwined with muscles and could have adhesions

Ways to improve adhesions:

foam rolling (before workout), fascia massage, red light therapy, etc. 

pranayama

regulating and controlling breathing; increase body’s resilience to tolerate stress and increase energy levels

Brain cell functions with low energy and high stress:

• blood pressure disorders

• toxins

• sugar overload

• toxic fats

• BPA…

• past trauma

• brain fog, anxiety, depression, fatigue, etc.

What could be some causes of brain fog, anxiety, and fatigue?

• drugs

• leaky gut

• poor circadian rhythm

• lack of motivation

• neurotransmitter imbalances

Neurotransmitter imbalances impacts:

mood, energy, passion, hormones, etc.

Examples of toxins:

indoor pollutants, heavy meals, pesticides, glyphosates (chemicals to kill weeds), EMFs, mold, etc. 

2 key drivers at cellular level

1) mitochondria functions

2) redox → oxidation and antioxidation

neurotransmitters

2 systems that activate brain-body messages (vagus nerve and limbic)

vagus nerve

longest nerve; connects all organs; responsible for taking our entire body out of stress mode and puts it into rest/rejuvenation/relax mode

vagal nerve

controls pulmonary; regulates respiratory; provides sensory feedback from lungs to brain; links emotional and cognitive with digestive

Most influential system =

vagal nerve + intercoastal muscles

cells (neurotransmitters)

toxins hinder functions; normally they grow, divide, and engage in normal functions of the organelle; all have a lifespan; to tolerate stress load (internal/external), the root is the mitochondria

younger cells

high efficiency versus old cells

autophagy

“self recycling” or “cleansing house”

hemoglobin protein

oxygen is generated where it needs to go