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UNITE We understand that the power behind large group training is primarily YOU, backed up by your CONTENT and your MUSIC. These very things can determine class numbers and your long-term reputation. Recent trends have fed instructors the 2 very things that back them them up personally as the leader of their classes. You Content Music The UNITE brand believes that for instructors to take a huge step forward and command greater control over their teaching, they should have a more active role in determining their class content and the music that they move to. The current UNITE broadcast alternates sections of Freestyle Fitness yoga and Fitness Pilates. We dedicate 1 to 2 tracks to the FP & FFY styles. Fitness Pilates Freestyle Fitness Yoga As a UNITE Instructor you have OPTIONS. Unite • Pay for use of the Unite logo • Pay for Unite logo and content • • Pay for This means that your input relies wholly upon the success of your Unite classes. We will provide quarterly back up to satisfy the demand that you create in your own teaching environment. 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 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