Resources
On this page I have collected some of my favorite source materials. Enjoy nosing around!
Videos and Publications:
Fascinating Fascia!
This video is just a couple to minutes long and shows fascia 25x magnified in a live arm.
This video is a 12 minutes and very worth watching as it makes the effects of stuck fascia very intuitively understandable.
Posture and Movement!
Anatomy Trains | Tom Myers | Talks at Google
And in another approach, Esther Gokhale gives us guidance based on research into Primative populations body architecture and usage, populations taht do nottend to suffer from the aches and pains of far too many people living a western lifestyle.
Here is a good Ester Gokhale introduction. You get to learn Samba as well! If that link is not working please search for "Esther Gokhale, L.Ac. - Modern research on ancient spinal architecture" or click on the link following:
This is a fascinating approach to posture. I will see if I can re-find some of her more scientific presentations.
And below is a presentation that is more marketing oriented but still very useful and interesting. It shows how to align shoulders and chest without negatively impacting spine. Learn how to sit well! (this one is specifically oriented to knitters but is good for anyone who sits and does anything.)
Gokhale Method Primal Posture | Esther Gokhale - YouTube
Toward the end it show you how to use a head cushion. I have these cushions and they are very effective in giving feedback to the body. Nice for learning good neck posture and potentially relieving neck strain.
Let it be a Dance my Friend! Ester Gokhale makes very strong arguments for development of the glutes and especially glute medius for happy backs and knees. SAMBA dance is a good way to develop these muscles and develop habits of using them. Here is her site with an overiew and links to lessons. Be sure to read her text and notes regarding the videos.
No rib thrusting and excessive arching of he lower back, please
A cautionary NOTE FROM ME! These dance movements are fabulous and when taken progressively , are very supportive for our bodies. However if you have not been moving your body freely in these ways for many years (or decades), please remember that bodies take time to develop new tissues and strength and flexibility. So PLEASE START SMALL, BOTH IN LENGTH OF STEP AND TEMPO, and move in a controlled fashion, with enough resistance that you remain in balance and are not subject to the whims of gravity and momentum! (ie no wildly swinging hips please!) Be safe, hold onto something sturdy for balance as needed, and take care not to strain. Best to try for a couple of minutes each session and see how you feel the next day. A nice "burn" or tiredness in the muscle will let you know that you have been building strength. Pain in the joints is not good and would be an indication to take a break and progress more slowly when you resume. Let your body and your good sense be your guide! Please err on the side of caution as you embark on new physical activities such as this. It is so much preferable to gradually ramp up than to have to stop, heal, and start again. :-)
Finally, a nod to the name o this section. . . one o my favorite UU hymns. Totally the wron music fo samba but the right sentiment, I think.
Osteoporosis:
Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss a very successful small-scale clinical trial showed benefit of particular yoga poses held for time.
Margaret Martin is an expert in the treatment and prevention of osteoporosis through evidence-based therapeutic exercise, safe movement and fall prevention. She has an expansive website and seems to stay very up-to-date on the latest research findings. I recommend checking out her offerings at https://melioguide.com/about/margaret-martin/
FRAX (fracture risk assessment tool) - this is an on line tool that estimates osteopathic risk of fracture in next ten years based on various inputs regarding DEXA scan results and lifestyle choices..
Books:
Anodea Judith's Chakra Yoga, by Judith, Anodea
Yoga for Osteoporosis Dr. Loren Fishman and Ellen Saltenstall wrote this book after running the 12-minute-daily-yoga trial above. The book has a very good introduction to osteoporosis - wht is is and how i happens. (Note: Dr. Fishman has more recently written yoga books for arthritis, back pain, scoliosis, multiple sclerosis, general health and weight loss.
Yoga Bones: A Comprehensive Guide to Managing Pain and Orthopedic Injuries through Yoga, by Staton, Laura, Hachette Go Laur is a NYC Ballet Balerrina dna d docor of Physical thereapy and a long time yoga teacher. I really like her webinars (available to memebers through the Yoga Alliance) and I like this book. That said, I find her cues regarding tilting and imppin of the pelvis to be a liitle unclear. Ask me if you need more informaation.
Kripalu Yoga: A Guide to Practice On and Off the Mat, by Faulds, Richard, Senior Teaching Staff of Kripalu Center, Robert Bull, Paul Conrath Kripalu yoga is a lovely comprehensive approach to yoga, incorporataing the old idea into a practice for modern western people. I am considering doing my next level of teacher training in this yoga tradition at the Kripalu Center. If you live on the east coast, you might consider a retreat a the Kripalu Center in Lenox, MA. They have Great food and lots of enrichment classes and activities for short retreats. Rooms are dormitory style, not plush, but the three buffet style meals a day are wonderfully prepared and wholesome and the people who attend are interesting an fun to talk to. The Kripalu Center also teaches pograms in Ayurveda and provides foodin that tradition. Figue out your dosha tendency and sprinkle on the tabletop seasoning offerings accordingly.
Your Body, Your Yoga: Learn Alignment Cues That Are Skillful, Safe, and Best Suited To You
Clark, Bernie, Grilley, Paul, Bernie Clark
These authors have done ground-breaking work in exploring the variation in human anatomy and encouraging Modern Yoga Instruction to consider the wide range of bone struture variation in yoga class. Hence we now tlk about the intention of the pose rather than expecting all bodies to work towards and achieve an "ideal" shape in a pose. Irespective of our genes which incline our bodies to develop in certain ways, our activities as babies and children have a strong effect on how ou bones develop. A westener is likely to have very different possible hip mobility than someone who grew up habitually squatting as a big part of daily life. And no amount of adult yoga can be expected to totally reform the shape of the pelvis and hip sockets, for example.
Equipment:
An 8’ yoga strap (or something similar). HERE is one option
Two yoga blocks (9"x6"x4"). HERE is an option – also available in cork for sustainability
See my favorite, albeit expensive mat option HERE. It is heavy and not for traveling, but it is thick and cushiony for the knees and does not wrinkle if you are working on top of carpet. And it is guaranteed for life! Every once and a while they have a great sale.
Head cushion for posture practice: HERE.
Folding chair: A flat back and a padded, upholstered seat is nice. The rubber caps on the feet grip really well on a yoga mat.
Fun!
This video and this video show how poses can look very different in different bodies!
