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Yoga Ancient to Modern
Yoga means ‘to yoke’, ‘to unite’, or ‘to be whole’.
Yoga is an ancient philosophical discipline, harmonizing the body, mind and spirit. It
has many functions on many different levels including physical, mental and on a
much deeper level it can lead to self awareness and liberation - ‘moksha’.
The origins of Yoga though rather vague can be traced back to India approximately
5,000 or more years ago. It is possible that the origins of Yoga can be dated back to
so-called Indus civilisation, which was a culture that extended over an area roughly
300,000 square miles. In the ruins of the big cities of Mohenjo Daro and Harappa,
excavators found depictions engraved on soapstone seals that strongly resemble yogilike figures. Many other finds show the amazing continuity between the civilisation
and later Hindu society and culture.
The ancient rishis or seers studied and meditated to develop a system of yoga. Yoga
asanas were developed via meditation and the study of the movements of animals.
These principles were passed on by word of mouth from yogi (male) or yogini
(female) to their pupils or disciples.
The philosophy of Yoga is written in Sanskrit the oldest known language. The first
collection of scriptures are called the ‘vedas’ meaning knowledge or wisdom. These
comprise of ‘shruti’ or ‘divinely heard’ mantras.
The development of Yoga can be divided into four broad categories.
1. Vedic Yoga was intimately connected with the ritual life of the ancient
Indians. It revolved around the idea of sacrifice as a means of linking the
material world with the invisible world of the spirit. In order to perform the
exacting rituals successfully, the sacrificers had to be able to focus their mind
for a prolonged period of time. Such inner focusing for the sake of
transcending the limitations of the ordinary mind is the root of Yoga.
2. Pre-classical Yoga covers an extensive period of approximately 2000 years
until the second century C.E. Pre-classical Yoga comes in various forms and
guises. Key texts from this era include the Upanishads, and the BhagavadGita. Essentially, the various pre-classical schools developed all kinds of
techniques for achieving deep meditation through which Yoga experts can
transcend the body and mind and discover their true nature.
3. Classical Yoga applies to the Yoga taught by Patanjali in his Yoga-Sutra.
Patanjali believed that each individual is a combination of matter and spirit.
He recognised the process of Yoga to bring about their disunion, thereby
restoring the spirit in its absolute purity.
4. Postclassical Yoga refers to all those many types and schools of Yoga that
have emerged in the period after Patanjali’s - Yoga-Sutra (aphorisms of Yoga)
and that are independent of this piece of work. In contrast to classical Yoga,
postclassical Yoga affirms the ultimate unity of everything. The new breed of
Yoga masters created a system of practices designed to rejuvenate the body
and prolong its life. They regarded the body as a temple of the immortal spirit,
not merely as a container to be discarded at the first opportunity. This
preoccupation of theirs led to the creation of Hatha Yoga.
Types of Yoga
Ananda Yoga: Ananda means ‘bliss’ or ‘divine happiness’. Gentle postures designed
to move the energy up to the brain and prepare the body for meditation. Classes also
focus on proper body alignment and controlled breathing. The technique involves
silent affirmations, postures and breathing designed to harmonise the body, mind and
emotions, awakening a greater power within. Ashtanga (or Astanga) Yoga: A quite
rigorous and athletically challenging series of sequential poses that focus on strength,
flexibility and building heat. Vinyasa ashtanga yoga (vinyasa means ‘breath
synchronised movement’ and ashtanga means ‘eightlimbs’) concentrates on graceful
movement through a continual dynamic flow of specific postures synchronised with
breathing techniques. ‘Ujjayi’ breathing is used to create internal body heat. This
breathing combined with 2 internal ‘bandhas’ or body locks induces profuse sweating
during the sequences which targets the elimination of toxins. Created by Pattabi Jois it
provides a dramatic increase in energy and the feeling of well being. Circulation is
enhanced and flexibility, strength, stamina, balance and concentration are maximised.
Bikram Yoga: Bikram Choudhury, known as the "yoga teacher to the stars,"
developed this yoga practice, which focuses on 26 postures repeated in the same
order. Bikram yoga studios are heated to around 100 degrees, so be prepared to sweat.
Hatha Yoga: Ha means ‘sun’ and tha means ‘moon’. Hatha refers to the balance
between the positive sun and negative moons energies. It seeks to accomplish both
spiritual enlightenment and bodily immortality. It is one of the eight limbs of
Patanjalis yoga and the method that is most prominent outside of India. Most
contemporary styles of yoga emanate from Hatha. Integral Yoga: developed by
Swami Satchidananda combines postures, breathing exercises, selfless service,
meditation, chanting, prayer and self-inquiry. Satchidananda used the term ‘om’ at the
original Woodstock festival to raise the consciousness of thousands. ISHTA:
Developed by South African teacher Mani Finger and popularized in the States by his
son Alan, ISHTA (Integral Science of Hatha and Tantric Arts) focuses on opening
energy channels throughout the body with postures, visualizations and meditation.
Iyengar Yoga: named after B.K.S Iyengar. Unlike the other listed practices, Iyengar
Yoga practitioners hold each pose for a longer amount of time. This type of yoga is
renowned for its attention to body alignment. Props such as straps, blankets and
wooden blocks are commonly used. Iyengar teachers are required to complete 2 – 5
years of vigorous training for certification. Jivamukti-style Yoga: This type of yoga
has roots in Ashtanga. David Life and Sharon Gannon developed it in 1986. Chanting
and breathing exercises are also incorporated in Jivamukti classes. Life and Gannon
run a popular yoga studio in New York City. Kali Ray TriYoga: Kali Ray developed
a series of flowing, dance-like movements in 1980. The practice also incorporates
pranayama (breathing exercises) and meditation. Each flow synchronises dynamic
and sustained postures with breath and mudra hand gestures. Kali Ray runs the
TriYoga Center in Santa Cruz, California. Kripalu Yoga: Kripal means ‘compassion’
or ‘mercy’ and this type of Yoga is called ‘the Yoga of consciousnesses founded by
an Indian master named Kripalvananda. This gentle, introspective practice urges
practitioners to hold poses to explore and release emotional and spiritual blockages.
Goal-oriented striving is discouraged and precise alignment is not as important as in
some other traditions. Kriya Yoga: Kriya means ‘action’ or ‘rite’ It is the ancient
path of becoming self – realized by using techniques of energisation, concentration
and meditation to gain awareness of the life process rather than the body.
Paramahansa Yogananda taught the scientific techniques of Kriya yoga to reach the
highest state of divine consciousness and create a spiritual union with God.
Kundalini means ‘serpent power’. This practice concentrates on awakening the
energy at the base of the spine and drawing it upward. In addition to postures, a
typical class will also include chanting, meditation and breathing exercises. Kundalini
yoga was kept secret for many years before it was brought to the West in 1969 by
Yogi Bhajan. Once awakened the latent kundalini energy is activated and a major
change in consciousness is experienced. Power Yoga: Ashtanga Yoga modified for
Americans. This type of yoga became popular after Beryl Bender Birch published her
book Power Yoga (Simon & Schuster, 1995). Restorative Yoga: This practice aims
at restoring energy (by focusing on breathing) to those who may be stressed, elderly
or ill. Restorative yoga uses walls and props to assist placing the body in different
positions. Sahaja yoga: Sahaja means ‘spontaneous’. In 1970, Sri Mataji Nirmala
Devi introduced this simple and powerful method of meditation or inner awakening to
bring spiritual ascent. Sivananda Yoga: Developed by Swami Vishnu Devananda
who was sent to the West by his teacher Sivananda. Like Integral Yoga, this
traditional type of yoga combines postures, breathing, dietary restrictions, chanting,
scriptural study and meditation. It advocates practising 5 principles: classic asana
practice, pranayama, meditation, relaxation and proper diet. Svaroopa Yoga:
developed by Rama Berch. New students find this a very approachable style, often
beginning in chair poses that are comfortable. Promotes healing and transformation.
Tantra Yoga: Tantra means ‘where opposites unite’ and is symbolised in uniting the
female and masculine forces, shiva or shakti. This yoga involves expanding oneself to
the fullest in order to feel liberated from limits and boundaries. Urban Yoga: An
eclectic mix of flowing postures synchronized with music designed to help the urban
dweller centre himself and receive the benefits of yoga. Viniyoga: first taught by
Krishnamacharya, this is a gentle, healing practice that is tailored to each person's
body type and needs as they grow and change. White Lotus Yoga: A modified
Ashtanga practice developed by Ganga White that is combined with breath work and
meditation.
Freestyle Fitness Yoga
Freestyle Fitness Yoga: Jayne Nicholls 2000 - 2012.
Freestyle Fitness Yoga targets flexibility, stability and strength.
It is a fitness programme that incorporates deep stretch. Yoga postures and modern
evidence based fitness practices.
Every element of Freestyle Fitness Yoga is validated from a fitness perspective.
Any one taking part in a Freestyle Fitness Yoga class can expect to improve their
flexibility greatly in 8 weeks. They will learn how to identify the bodies stabilising
muscles and use them effectively and efficiently to improve their posture and move
with more confidence.
Freestyle Fitness Yoga is not a spiritual experience. It mimics Yoga in its breathing
and style offering postures that endorse strength and stability. These may prove
addictive but there is no dogma, chanting or philosophy attached to this workout.
Designed to be posturally, culturally and gender specific to suit the typical Group X
participant in 2011.
Stretch
First we must outline the benefits of a well balanced stretch programme.
 enhanced physical fitness
 enhanced ability to learn and perform skilled movements
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increased mental and physical relaxation
enhanced development of body awareness
reduced risk of injury to joints, muscles, and tendons
reduced muscular tension
increased suppleness due to stimulation of the production of chemicals which
lubricate
connective tissue
Stretch Details
The stretching of a muscle fibre begins with the sarcomere, the basic unit of
contraction in the muscle fibre. As the sarcomere contracts, the area of overlap
between the thick and thin myofilaments increases. As it stretches, this area of overlap
decreases, allowing the muscle fibre to elongate. Once the muscle fibre is at its
maximum resting length (all the sarcomeres are fully stretched), additional stretching
places force on the surrounding connective tissue. As the tension increases, the
collagen fibres in the connective tissue align themselves along the same line of force
as the tension. Hence when you stretch, the muscle fibre is pulled out to its full length
sarcomere by sarcomere, and then the connective tissue takes up the remaining slack.
When this occurs, it helps to realign any disorganized fibres in the direction of the
tension. This realignment is what helps to rehabilitate scarred tissue back to health.
When a muscle is stretched, some of its fibres lengthen, but other fibres may remain
at rest. The current length of the entire muscle depends upon the number of stretched
fibres (similar to the way that the total strength of a contracting muscle depends on
the number of recruited fibres contracting). The more fibres that are stretched, the
greater the length developed by the stretched muscle.
Proprioceptors
The nerve endings that relay all the information about the musculoskeletal system to
the central nervous system are called proprioceptors. Proprioceptors (also called
mechanoreceptors) are the source of all proprioception: the perception of one's own
body position and movement. The proprioceptors detect any changes in physical
displacement (movement or position) and any changes in tension, or force, within the
body. They are found in all nerve endings of the joints, muscles, and tendons. The
proprioceptors related to stretching are located in the tendons and in the muscle fibres.
There are two kinds of muscle fibres: intrafusal muscle fibres and extrafusal muscle
fibres. Extrafusil fibres are the ones that contain myofibrils and are what is usually
meant when we talk about muscle fibres. Intrafusal fibres are also called muscle
spindles and lie parallel to the extrafusal fibres. Muscle spindles, or stretch receptors,
are the primary proprioceptors in the muscle. Another proprioceptor that comes into
play during stretching is located in the tendon near the end of the muscle fibre and is
called the golgi tendon organ. A third type of proprioceptor, called a pacinian
corpuscle, is located close to the golgi tendon organ and is responsible for detecting
changes in movement and pressure within the body. When the extrafusal fibres of a
muscle lengthen, so do the intrafusal fibres (muscle spindles). The muscle spindle
contains two different types of fibres (or stretch receptors) which are sensitive to the
change in muscle length and the rate of change in muscle length. When muscles
contract it places tension on the tendons where the golgi tendon organ is located. The
golgi tendon organ is sensitive to the change in tension and the rate of change of the
tension.
The Stretch Reflex
When the muscle is stretched, so is the muscle spindle. The muscle spindle records
the change in length (and how fast) and sends signals to the spine which convey this
information. This triggers the stretch reflex (also called the myotatic reflex) which
attempts to resist the change in muscle length by causing the stretched muscle to
contract. The more sudden the change in muscle length, the stronger the muscle
contractions will be (plyometric, or "jump", training is based on this fact). This basic
function of the muscle spindle helps to maintain muscle tone and to protect the body
from injury. One of the reasons for holding a stretch for a prolonged period of time is
that as you hold the muscle in a stretched position, the muscle spindle habituates
(becomes accustomed to the new length) and reduces its signalling. Gradually, you
can train your stretch receptors to allow greater lengthening of the muscles. Some
sources suggest that with extensive training, the stretch reflex of certain muscles can
be controlled so that there is little or no reflex contraction in response to a sudden
stretch. While this type of control provides the opportunity for the greatest gains in
flexibility, it also provides the greatest risk of injury if used improperly. Only
consummate professional athletes and dancers at the top of their sport (or art) are
believed to actually possess this level of muscular control.
Components of the Stretch Reflex
The stretch reflex has both a dynamic component and a static component. The static
component of the stretch reflex persists as long as the muscle is being stretched. The
dynamic component of the stretch reflex (which can be very powerful) lasts for only a
moment and is in response to the initial sudden increase in muscle length. The reason
that the stretch reflex has two components is because there are actually two kinds of
intrafusal muscle fibres: nuclear chain fibres, which are responsible for the static
component; and nuclear bag fibres, which are responsible for the dynamic component.
Nuclear chain fibres are long and thin, and lengthen steadily when stretched. When
these fibres are stretched, the stretch reflex nerves increase their firing rates
(signalling) as their length steadily increases. This is the static component of the
stretch reflex. Nuclear bag fibres bulge out at the middle, where they are the most
elastic. The stretch-sensing nerve ending for these fibres is wrapped around this
middle area, which lengthens rapidly when the fibre is stretched. The outer-middle
areas, in contrast, act like they are filled with viscous fluid; they resist fast stretching,
then gradually extend under prolonged tension. So, when a fast stretch is demanded of
these fibres, the middle takes most of the stretch at first; then, as the outer-middle
parts extend, the middle can shorten somewhat. So the nerve that senses stretching in
these fibres fires rapidly with the onset of a fast stretch, then slows as the middle
section of the fibre is allowed to shorten again. This is the dynamic component of the
stretch reflex: a strong signal to contract at the onset of a rapid increase in muscle
length, followed by slightly "higher than normal" signalling which gradually
decreases as the rate of change of the muscle length decreases.
Lengthening Reaction
When muscles contract (possibly due to the stretch reflex), they produce tension at the
point where the muscle is connected to the tendon, where the golgi tendon organ is
located. The golgi tendon organ records the change in tension, and the rate of change
of the tension, and sends signals to the spine to convey this information. When this
tension exceeds a certain threshold, it triggers the lengthening reaction which inhibits
the muscles from contracting and causes them to relax. Other names for this reflex are
the inverse myotatic reflex, autogenic inhibition, and the clasped-knife reflex. This
basic function of the golgi tendon organ helps to protect the muscles, tendons, and
ligaments from injury. The lengthening reaction is possible only because the
signalling of golgi tendon organ to the spinal cord is powerful enough to overcome
the signalling of the muscle spindles telling the muscle to contract. Another reason for
holding a stretch for a prolonged period of time is to allow this lengthening reaction to
occur, thus helping the stretched muscles to relax. It is easier to stretch, or lengthen, a
muscle when it is not trying to contract.
Reciprocal Inhibition
When an agonist contracts, in order to cause the desired motion, it usually forces the
antagonists to relax. This phenomenon is called reciprocal inhibition because the
antagonists are inhibited from contracting. This is sometimes called reciprocal
innervation but that term is really a misnomer since it is the agonists which inhibit
(relax) the antagonists. The antagonists do not actually innervate (cause the
contraction of) the agonists. Such inhibition of the antagonistic muscles is not
necessarily required. In fact, co-contraction can occur. When you perform a sit-up,
one would normally assume that the stomach muscles inhibit the contraction of the
muscles in the lumbar, or lower, region of the back. In this particular instance
however, the back muscles (spinal erectors) also contract. This is one reason why situps are good for strengthening the back as well as the stomach. When stretching, it is
easier to stretch a muscle that is relaxed than to stretch a muscle that is contracting.
By taking advantage of the situations when reciprocal inhibition does occur, you can
get a more effective stretch by inducing the antagonists to relax during the stretch due
to the contraction of the agonists. You also want to relax any muscles used as
synergists by the muscle you are trying to stretch. For example, when you stretch your
calf, you want to contract the shin muscles (the antagonists of the calf) by flexing
your foot. However, the hamstrings use the calf as a synergist so you want to also
relax the hamstrings by contracting the quadriceps (i.e., keeping your leg straight).
Flexibility is defined by Gummerson as "the absolute range of movement in a joint or
series of joints that is attainable in a momentary effort with the help of a partner or a
piece of equipment." This definition tells us that flexibility is not something general
but is specific to a particular joint or set of joints. In other words, it is a myth that
some people are innately flexible throughout their entire body. Being flexible in one
particular area or joint does not necessarily imply being flexible in another. Being
"loose" in the upper body does not mean you will have a "loose" lower body.
Furthermore, according to SynerStretch, flexibility in a joint is also "specific to the
action performed at the joint (the ability to do front splits doesn't imply the ability to
do side splits even though both actions occur at the hip)."
Over Stretching This is a common problem with stretching and further endorses
the fact that stretching alone is not the answer to delayed onset muscle soreness. The
result of over stretching is minor to acute muscle soreness that is caused by damage to
the muscle and connective tissues. A way to avoid this is to reduce the intensity of
stretches. A result of over stretching is that it may take longer to achieve positive
gains in flexibility due to the need to repair and recuperate.
Stretching cold muscles Stretching a cold muscle to maximum is not
recommended. As the body is not prepared for aggressive stretching it may invoke a
negative or inverse stretch reflex, strain, tear or damage the connective tissue.
Improper alignment when stretching while this may not necessarily lead to
damage it may negate the individual’s reasons for stretching. In her book, Stretch and
Strengthen, Judy Alter describes what she calls ouch! pain: If you feel like saying
"ouch!" (or perhaps something even more explicit) then you should ease up
immediately and discontinue the stretch. You should definitely feel the tension in
your muscle, and perhaps even light, gradual "pins and needles", but if it becomes
sudden, sharp, or uncomfortable, then you are overdoing it and are probably tearing
some muscle tissue (or worse).
There are many different types of stretching. Stretches can be either dynamic in that
that they involve movement or static meaning they involve little or no movement.
Ballistic stretching – this type of stretching has been damned by many exercise
to music and fitness organisations as an irresponsible and dangerous way to stretch.
Vigorous ballistic stretching is not a good idea for the lay public as it is not the safest
way to achieve gains in flexibility and has the potential for muscle damage. It is
however an example of extreme dynamic stretching and may be prescribed to dancers
and sprinters for example who practice ballistic type activity.
Dynamic stretching – is a more appropriate form of ballistic stretching as it is
more gentle and controlled. This is an ideal method of pre stretching for exercise as it
provides functional preparation for exercise.
PNF stretching – There are many different methods of PNF stretching. To
highlight a danger associated with this type of stretching I would advocate CRAC
stretching as opposed to novice partner stretching. When a novice, fellow exerciser or
trainer engages in partner stretching there is always the chance of them over
stretching the passive stretcher during a series of PNF stretches. This may be due to
too much force, improper technique, improper ranges of motion or lack of attention. I
would therefore encourage the active individual to take full responsibility for their
own stretch via contraction, relaxation and then contraction of the antagonist muscle
groups to further the stretch, so reducing the risk of damage.
Contraindications Finally the use of inappropriate stretches for certain individuals
may lead to damage. For example stretches such as the hurdlers stretch may
exacerbate knee problems; the plough places an unnecessary load on the cervical
spine. While I am loathed to call these exercises contraindicated I would use extreme
caution when prescribing them and would avoid including them in a group exercise
session.
Range of Motion
Flexibility is the capacity to move a joint through its range of motion (ROM).
The resistance to lengthening that is offered by a muscle is dependent upon its
connective tissues: When the muscle elongates, the surrounding connective tissues
become more taut. Also, inactivity of certain muscles or joints can cause chemical
changes in connective tissue which restrict flexibility. According to M. Alter, each
type of tissue plays a certain role in joint stiffness: "The joint capsule (i.e., the saclike
structure that encloses the ends of bones) and ligaments are the most important
factors, accounting for 47 percent of the stiffness, followed by the muscle's fascia (41
percent), the tendons (10 percent), and skin (2 percent)".
According to Gummerson, flexibility (he uses the term mobility) is affected by the
following factors:

Internal influences

o
the type of joint (some joints simply aren't meant to be flexible)
o
the internal resistance within a joint
o
bony structures which limit movement
o
the elasticity of muscle tissue (muscle tissue that is scarred due to a
previous injury is not very elastic)
o
the elasticity of tendons and ligaments (ligaments do not stretch much
and tendons should not stretch at all)
o
the elasticity of skin (skin actually has some degree of elasticity, but
not much)
o
the ability of a muscle to relax and contract to achieve the greatest
range of movement
o
the temperature of the joint and associated tissues (joints and muscles
offer better flexibility at body temperatures that are 1 to 2 degrees
higher than normal)
External influences
o
the temperature of the place where one is training (a warmer
temperature is more conducive to increased flexibility)
o
the time of day (most people are more flexible in the afternoon than in
the morning, peaking from about 2:30pm-4pm)
o
the stage in the recovery process of a joint (or muscle) after injury
(injured joints and muscles will usually offer a lesser degree of
flexibility than healthy ones)
o
age (pre-adolescents are generally more flexible than adults)
o
gender (females are generally more flexible than males)
o
one's ability to perform a particular exercise (practice makes perfect)
o
one's commitment to achieving flexibility
o
the restrictions of any clothing or equipment
Some sources also suggest that water is an important dietary element with regard to
flexibility. Increased water intake is believed to contribute to increased mobility, as
well as increased total body relaxation.
Anatomy of the Spine
What exactly is the spine? Your spine is made up of 24 small bones (vertebrae) that
are stacked on top of each other to create the spinal column. Between each vertebra is
a soft, gel-like cushion called a disc that helps absorb pressure and keeps the bones
from rubbing against each other. Each vertebra is held to the others by groups of
ligaments. Ligaments connect bones to bones; tendons connect muscles to bones.
There are also tendons that fasten muscles to the vertebrae. The spinal column also
has real joints (just like the knee or elbow or any other joints) called facet joints. The
facet joints link the vertebrae together and give them the flexibility to move against
each other.
Neutral spine is a term used when you’re back and, therefore, your spinal column is in
its natural, neutral posture.
Figure 1.
Lateral (side) view of a normal spine. The drawing shows the locations of the five
major spinal levels. The cervical region has seven vertebrae (C1 through C7), the
thoracic region has 12 vertebrae (T1 through T12) and the lumbar region has five
vertebrae (L1 through L5). The sacral region consists of five vertebrae, all fused
together to form one continuous bone mass known as the sacrum. The coccygeal
region consists of four vertebrae, all fused together to form the coccyx or tailbone
In order to assure the spine is working efficiently, we must keep the bones in the best
alignment. Otherwise, the stress and forces are magnified— ligaments will be
overstretched and muscles fatigued— causing pain and possible injury. In any
activity, these 3 curves should be maintained— but not increased.
Understanding the spinal column
Three natural curves are present in a healthy spine. The neck, or the cervical spine,
curves slightly inward. The mid back, or the thoracic spine, is curved outward. The
low back, or the lumbar spine, curves inward again. The neutral alignment is
important in helping to cushion the spine from too much stress and strain. Learning
how to maintain a neutral spine position also helps you move safely during activities
like sitting, walking, and lifting.
The natural curves of the spine are the result of the muscles, ligaments, and tendons
that attach to the vertebrae of the spine. Without these supporting structures, the spine
would collapse. They support the spine - much like guide wires support the mast of a
ship. This guide wire system is made up mainly of the abdominal and back muscles.
The abdominal muscles provide support by attaching to the ribs, pelvis, and indirectly
to the lumbar spine. The muscles of the back are arranged in layers, with each layer
playing an important role in balancing the spine. By using these muscles together, it is
possible to change the curves of the spine.
Controlling pelvic tilt is one way to begin helping to balance the spine. As certain
muscles of the back and abdomen contract, the pelvis rotates. As the pelvis rotates
forward, the lumbar curve increases. As the pelvis tilts backward, the curve of the low
back straightens. Rotation of the pelvis is like a wheel centred at the hip joint.
The muscles of the upper thighs also attach to the pelvis and contraction of these
muscles can be used to change the curve of the spine.
The abdominal muscles work alone, or with the hamstring muscles to produce a
backward rotation of the pelvis. This causes the slight inward curve of the low back to
straighten. If these muscles cause the curve of the low back to straighten too much,
this may produce an unhealthy slouching posture.
In the other direction, as the hip flexors contract and back extensors contract, the
pelvis is rotated forward - increasing the curvature of the lower back. If this curve is
increased too much, another unhealthy posture may result. This condition is called
lordosis in medical terminology, or swayback in common terms.
A balance of strength and flexibility is the key to maintaining the neutral spine
position. This balance is the basis for optimal muscle function. Like a car, an
imbalance may lead to wear and tear, eventually damaging the various parts of the
car.
Muscle imbalances that affect the spine have many causes. One common cause of
muscle imbalance is weak abdominal muscles. As the abdominal muscles sag, the hip
flexors become tight, causing an increase in the curve of the low back. This leads to
the swayback posture mentioned above. Another common problem results from tight
hamstrings. As the hamstring muscles become tight, the pelvis is rotated backwards.
This produces an abnormal slouching posture.
Lumbar Spine
The lowest part of the spine is called the lumbar spine. This area has five vertebrae.
However, sometimes people are born with a sixth vertebra in the lumbar region. The
base of your spine (sacrum) is a fusion of many bones, and when one of them forms
as a vertebra rather than part of the sacrum, it is called a transitional (or sixth)
vertebra. This occurrence is not dangerous and does not appear to have any serious
side effects.
The lumbar spine's shape has what is called a lordotic curve. The lordotic shape is like
a backwards "C". If you think of the spine as having an "S"-like shape, the lumbar
region would be the bottom of the "S". The vertebrae in the lumbar spine area are the
largest of the entire spine, so the lumbar spinal canal is larger than in the cervical or
thoracic parts of the spine. Because of its size, the lumbar spine has more space for
the nerves to move about.
Low back pain is a very common complaint for a simple reason. Since the lumbar
spine is connected to your pelvis, this is where most of your weight bearing and body
movement takes place. Typically, this is where people tend to place too much
pressure, such as: lifting up a heavy box, twisting to move a heavy load, or carrying a
heavy object. Such repetitive injuries can lead to damage to the parts of the lumbar
spine.
Thoracic Spine
The thoracic spine is made up of the middle 12 vertebra of the spine. These vertebrae
connect to your ribs and form part of the back wall of the thorax (the ribcage area
between the neck and the diaphragm). This part of the spine has very narrow, thin
intervertebral discs, so there is much less movement allowed between vertebrae than
in the lumbar or cervical parts of the spine. It also has less space in the spinal canal
for the nerves. The thoracic spine's curve is called kyphotic because of its shape,
which is a regular "C"-shaped curve with the opening of the "C" in the front.
When teaching Freestyle Fitness Yoga it is important to be aware and further to
cue movement as it occurs at the spine. As spinal movement is the catalyst for
other joint actions in this type of exercise. Movement will include spinal flexion,
extension, lateral flexion or rotation.
The Integration of Stretch & Yoga
By offering a total body programme of postures and stretching exercises and
performing them on both sides repeatedly over time we can identify red flag areas
where imbalances occur. Many of these imbalanced areas are uniform in the general
public and are due to poor posture and or overuse. These imbalances can then be
focused upon and hopefully rebalanced. It is this rebalancing of the body’s core (trunk
/ abdominals) that constitutes the current trend of ‘core stability’ training.
Let’s take a look at the key ways in which the Freestyle instructor can benefit from all
of those Yoga techniques simply via:
 Extraction
 Adaptation
 Modification
 Re- identification
Firstly we must give our fitness based class an intention for example targeting
flexibility. It can have more than one objective but it is a good idea to limit them and
be specific. Once we have identified our main objectives we can begin the process of
integrating our fitness knowledge and library of exercises with those from Yoga.
Extraction – Many yoga postures such as the tree, downward facing dog, cobra are
easy to identify once you begin to practice yoga and they are familiar to the many
different yoga styles. In order to extract these or other postures and techniques from
Yoga and put them into our fitness based classes, we need to validate them from a
fitness perspective. Does our chosen posture:
 Have a valid purpose for example do they assist flexibility or meet the other
objectives of our class.
 Are they specific to the areas of the body that we are targeting?
 Can they be easily articulated or do they need months of prep in order to be
competent. A most extreme example would be - the Warrior position can be
taught with postural alignment cues to most individuals yet the full lotus takes
years of practice and will never be achievable for the average participant.
 Do we understand what and why we are prescribing this particular yoga
posture or exercise to our classes?
Adaptation – The beauty of teaching cross breed or integrated classes is that we
can adapt each exercise to suit the needs of our participants or clients. Many Yoga
postures are ideal for the enhancement of core stability, strength, stamina and
flexibility. As long as we adapt our choices in order to make them a suitable
prescription for all participants and give them beginner, intermediate and advanced
options, we can apply them to out teaching.
FREESTYLE FITNESS YOGA IN UNITE BROADCAST 1
Use the Unite DVD with this information as additional back up.
In this broadcast we include the following postures. It is worth practicing them in
order to look and feel confident when you choreography them into class. We mix
them up with traditional conditioning exercises in order to make everyone understand
the similarities and simplicity in performing yoga postures.
This posture is called Warrior 1 in
Yoga. During the finding yoga section
we move in and out of this posture in
order to become familiar with how it
feels.
Learn as much about this posture as
possible in order to share with your
class over 3 months
TEACHING POINTS
 Back foot in slight block
 Back leg straight as the
stabilizer
 Front leg squats with depth
The PLANK is used in Yoga Pilates and
Fitness, which is why it features so
prominently in Unite sequences.
Working with the DVD see how the plank
transitions most of the sequences in Mindful
Magic.
Rely upon plank whenever you need to in
order to grow confidence.
This posture is called DOWNWARD FACING
DOG in Yoga.
In the Unite DVD Jayne teaches you how to
find the perfect position moving from all fours,
into plank, pushing back to down face
TEACHING POINTS
 Heels target the floor
 Fingers spread, weight pulls away
from the wrists
 Body drops back towards your thighs.
This posture demonstrates supported back
extension in an upward facing position.
Allow clients to push up through full arm
extension and comfortable range.
This posture is used in track 2 of Discovering Yoga
and it transitions into 3 more important moves.
1. Spinal rotation, turning towards the
bent/front leg.
2. Back knee to the floor adding on a raised or
loaded body
3. Lunge in exactly the same way that we
perform a lung in fitness
The TREE is a balance posture included in
the Hip to Balance section.
TEACHING POINTS:


Stack ankle, knee & hip in a
straight line
Push the standing thigh into the
foot of the bent leg – not the other
way round
In Unite, we move the arms and the gaze in
order to challenge balance.
If we did all of the things we are capable of we would literally astound ourselves.
THOMAS A. EDISON
Teaching Tips for The Fitness Pilates Section of UNITE – Rachel Holmes
Be an Extraordinary Fitness Pilates Teacher!
“Our body is really the product of our thoughts. We’re beginning to understand in
medical science the degree to which the nature of our thoughts and emotions actually
determines the physical substance and structure and function in our bodies”
DR John Hagelin Quantum Physicist and Public Policy Expert
Instructing the Fitness Pilates sections means offering to pupils an extensive library
of FP exercises and sequences. Each exercise will have progressions and adaptations,
that you can teach depending on who is in your class that day.
The Mind Body Link
It is important to create a relaxed teaching atmosphere where pupils can feel
comfortable during the sessions. Even when the exercises levels are challenging,
focus on the positive effects and feelings of each movement. Use powerful
affirmations and declarations to engage and hook the students mind.
At the beginning of my Fitness Pilates class I ask my pupils to repeat a declaration
with me.
“I am so happy and grateful now that my body is strong and flexible”
“I feel energised and healthy”
At first class members found it a little strange! But it sets a positive and fun tone to
the class and encourages participants to feel good. I change the declaration depending
on the group demographic.
Banish Negative Thoughts and Can’t do mind set.
Encourage pupils to adopt a positive approach to their Fitness Pilates class. Banish the
“Cant do…….” Attitude and replace it with “I can do that exercise” When you par q
new members ask them to tell you what they CAN do instead of what they CANT do.
“Happier thoughts lead to essentially a happier biochemistry. A happier, healthier
body. Negative thoughts and stress have shown to seriously degrade the body and the
functioning of the brain, because it’s our thoughts and emotions that are continuously
reassembling, reorganising, re-creating our body”
Dr John Hagelin
Fitness Pilates is a true mind body fitness discipline. It requires concentration and
focus to perform each movement accurately. Encourage pupils to, really, feel how
each movement or exercises impacts the body as it is being performed.
How to become a better Fitness Pilates Instructor
Once you have passed and competed the initial Fitness Pilates training you have taken
the first step on your Pilates journey. This is only the beginning……. There is so
much more to study, learn and enjoy!
Develop a thirst for books! Learn more to earn more!
Read everything you can on Pilates/Mind Body Exercises/NLP/Linguistics/Self
Development & Mastery/Positive thinking.
I aim to read 2 to 3 books per week and use drills and exercises I have learnt in my
classes with my participants.
You have so much time in an FP class to teach, guide and inspire your audience so fill
your classes with the latest brain research information, back care statistics or whatever
you find motivating. Iinclude as many interesting facts and info you can find out! Be
a great and knowledgeable teacher that loves passing on yourself and insightful
wisdom.
Be Open Minded.
Fitness Pilates epitomises cultivating an open mind to exercise and research. Read
everything and apply different exercises and ideas to your classes. Keep an open mind
to new and old ideas – keep learning and you will keep growing.
UNITE Name Dropping
This is my GOLDEN rule of teaching any kind of group x class. Get to know
EVERYBODIES name. When new members enter your class introduce yourself and
Ask them their name, if class members come up and ask questions at the end make
sure you ask their name if you don’t already know it. Always acknowledge class
members by name as you are teaching – (keeps them on the ball too!)
Goal Setting
Where ever you are with your business you need to decide where you would like to
you and your business to be. This needs to be crystal clear, so in relation to UNITE
decide if you would like to set up a community class start by writing down exactly
what it is that you want to do.
Goal setting is the master key to unlock your full potential. Without goals you drift
and flow on the currents of life. With goals you fly like an arrow straight to your
target.
Write down a list of goals in relation to your new UNITE class.
Here are some ideas:
1. Find a venue
2. Set a start date and time
3. Get cards and postcards printed at Vistaprint or us your local graphic
designer/printer.
4. Get a sandwich board outside of the venue with the class details.
5. Get a weather proof banner and drape on the outside of the building if
possible.
Create a time line and the date you will have completed each goal.
Ensure you TAKE ACTION every day - take small bite sizes chunks working
towards your goals and very soon you will have an ever expanding community
business teaching Fitness Pilates.
Functional Fitness Pilates for UNITE Teaching.
Functional Fitness Functional training is designed on human movement and has a
whole body approach as the body is one kinetic chain . During FP UNITE we are
taking a selection of the original mat work exercises and evolving them, where
possible, into seated, kneeling, standing, balance and moving progressions and
variations.
Current courses in the UK tend to focus on activation of the TVA/Pelvic floor and
core stability training. But is this functional? And is it beneficial to our clients who
have been attending classes for a while? Where does this technique come from and is
suitable for today's clientele.
If we don’t train our clients in all movement planes then what happens in everyday
life when they pick up heavy bags, twist around in the car to check the baby or
toddlers in the back seat, hit a back hand at tennis, tee of at golf, bend down to tie a
shoelace etc, etc
We don't have to lose the mind/body link and we can continue to educate our classes
with current movement technique. By utilising the best of the old Pilates ideology
with new techniques, research and knowledge we ensure we have the best class for
our clients.
Functional Ab & Core Training Let’s begin by understanding the anatomy and true
function of the abdominal muscles related to the world in which we live. Our world is
three-dimensional; we move forward and back in the sagittal plane, we move side to
side in the frontal plane, and we rotate in the transverse plane. In order to train
effectively, we need to consider movement in these three planes of motion to make
sure all parts are getting stimulated. These functional abdominal exercises will be
grouped in three directions or planes of motion for each exercise.
Abdominal muscles are a group of muscles with four layers of muscle spanning from
the pelvis to the thorax (upper body). These muscles connect the lower body and
upper body by linking the pelvis to the ribs, back, spine, and connective tissue. Our
pelvis is a sturdy bony structure which moves in three-dimensional space as our legs
walk, run, jump, and balance. Our thorax is the upper body consisting of the ribs and
chest, which control the shoulders and arms moving in three-dimensional space as our
arms reach, lift, punch, spike, swing, catch, and throw. Therefore, the abdominal
muscles are the link connecting the pelvis moving in three-dimensional space to the
upper body moving in three-dimensional space – both in different directions.
The function of the abdominal muscles is to coordinate motion between the pelvis and
thorax. Decelerating motion in one direction and then accelerating motion in another
direction, the abdominal muscles stretch, twist, bend, and contract. Most sports and
activities we do as humans are in an upright standing position. We are on our feet
while our arms are reaching, lifting, grabbing, throwing, catching, and swinging,
which all stretch our abdominal muscles in three dimensions. Many times the
shoulders and arms are moving in directions different from the pelvis, both in threedimensional space. Think of catching/throwing a high pass, spiking a volleyball,
making a tackle, swinging a golf club, or punching – these are all great examples of
how our abdominal muscles work functionally.
In order to train for stronger, more functional abdominal muscles, staying on your feet
will provide much more effective training. Functional training your abdominal
muscles will utilize the body’s neural systems for turning muscles on to allow them to
contract stronger. We also need to understand the way muscles get turned on to
become stronger.
Putting it all together to functionally train the abdominal muscles, remember:




Train the abdominal muscles in three dimensions (or planes of motion)
Both pelvis and upper body move three dimensionally
o Sometimes they move in the same direction
o Sometimes they move in different directions
Train upright, on your feet, similar to activities in the real world
Eccentrically lengthen the abdominal muscles to turn them on
Fitness Pilates Standing Multi Plane Fitness Pilates
A
ctive/Functional 3 D Warm Up
Take all main joints through Sagittal, Frontal and Transverse Planes.
3 movements planes – Joint Actions
Sagittal Plane
Frontal Plane
Flexion
Abduction
Extension
Adduction
Eversion
Inversion
Transverse Plane
Internal Rotation
External Rotation
Squat with heal raised, toe raised, internal & external foot placement, ensure foot and
ankle is thoroughly warm.
Sequence 1 - Hip slide, Anterior/lateral/transverse/posterior
Add to Hip Slide - Sagittal Arms, Frontal arms, Transverse arms whilst driving the
leg.
Sequence 2 - Lunge, A.L.T.P
Add to lunge - Arms: S.F.T whilst driving the leg.
Sequence 3 - Back Flexion/Extension/Lateral flexion/Rotation
Standing to Floor Sequences - Can be performed as a series of individual
exercises or routine
Sagital Plane Dominant
Roll down - Walk out - Hill Climber - Hip Extension - Press up - Walk in - Roll Up
Frontal Plane Dominant
Lateral lunge - Lateral arms - Roll down - Step back - Side taps - Step fwd - Roll Up
Transverse Plane Dominant
Squat with transverse arm drivers - Roll Down - Step Back - Knees to elbows - step
fwd - Roll up
Mixed Routine
Lateral Flexion arms - Back extension - Rotation - Roll down - Step back into
Kneeling - Repeat all arms in kneeling positions - Advanced side series on knees Repeat Kneeling Back - Advanced side series on opposite side - Kneeling lunge with
arm rotation - All 4's arm drivers - Roll back up.
Standing / Kneeling Core & Abdominals
Standing/ Kneeling Abs
Exercise
Progression
Reach from shoulders In all planes
Reach from hips
In all planes
Reach from shoulders 1 leg balance
& Hips
Additions
Add posterior lunge/Lateral
lunge/Transverse lunge
Add posterior lunge/Lateral
lunges/Transverse lunge