How joints resist compression
How Skeletal joints deal with a range of compressive and stretching forces
Sensational Yoga Poses
Taking out the slack for better proprioception, coordination, integration and control of your body
Part of learning yoga is learning the basic shapes of the poses. But beyond that, yoga can be the process of focusing on your body while you use it. To that end, I break down the body into recognizable components that we can directly feel, control and understand.
Our bones provide references. Our joints provide control-logic. Our muscles, in combination with connective tissue, give us the ability to feel our body while we control it.
This approach is a variation on first principles, with the added idea of isolating "signals", the definable sensations we feel when we directly experience our body.
For more on this, read getting started.
Recent Articles
Take out the Slack
Want to learn how to take out the slack for better proprioception, responsiveness, coordination? Become a member and you can access all of my muscle control videos.
My videos are designed to help you feel and control your body.
And they are taught in such a way to make it easy to learn. So why buy the videos (which you can also do) when you can watch them once or twice, repeat the exercises, learn them and then move on to the next?
The exercises I use, when executed slowly, smoothly and with focused awareness, help you learn to feel and control the parts of your body so that you learn body awareness piece-by-piece.
And since my exercises are based on anatomical constructs, i.e. your muscles, joints and bones, you can learn to "feel" and "experience" your anatomy at the same time.
Member ship is $40/month, or you can save and pay $100/3 months or $120/6 months. Plus, you can cancel at any time.
Home page, TOC
Beginners
From why do yoga in the first place, to how to start a yoga practice, and how to modify yoga poses. Plus some routines for poses and routines for beginners.
Why Do Yoga?
Some Benefits of Doing Yoga with a focus on Muscle Control
Beginning a Yoga Practice
As a beginner, figuring out where to start
Starting a Yoga Home Practice
What You Need to Know
Preventing injury when starting yoga
What causes injuries, what you can do to prevent them
Modifying Yoga Poses
for Beginners and the Less Flexible
Create Stability In Yoga Poses
Increase Awareness and Reduce Wobble
Feel Your Body
Noticing relationships within and without
Grounding Your Yoga Pose
Better Muscle Control with Less Effort
Basics for beginners
Some basics for beginners doing yoga poses
Beginner Yoga Poses
Building awareness by moving slowly and smoothly
Beginners Yoga Routine for
More Flexible Hamstrings
Beginners Yoga Workout
A sequence of yoga poses for beginners
Dance of Shiva
Dance of shiva can be used as a warmup for your brain, and for your arms. Some basic memorization is involved. It helps you get used to clearly defined positions and movements and trains you to recognize different possibilities.
The Dance of Shiva
A Model for Learning
The Dance of Shiva
improve balance, coordination, concentration
The Dance of Shiva Model for Learning
Dance of Shiva Movement Lessons
Forward Movements with Hand Horizontal
Dance of Shiva Shoulder Exercises
for better left/right shoulder balance
Learning the Basics of Dance of Shiva
There are only 8 of each
Practice Scapular Control with Dance of Shiva
Yoga poses
Yoga poses could be looked at as a context for learning your body. Learn the basic shape of each pose, how to modify it, and how to counterpose it and even how to sequence yoga poses. From there, you can then use each yoga pose as a way of better learning your body.
Alphabetical Yoga Poses Index
Plus Index of Poses by Category
Ashtanga Yoga Overview
A fixed sequence of breath linked yoga poses
Basic Yoga Poses
Poses and counterposes for a balanced yoga practice
Beginner Yoga Poses
Building awareness by moving slowly and smoothly
Counterposes for Yoga Poses
Keeping Your Body In Balance (Or Helping Your Body Feel Good)
Hatha Yoga Poses
Tips for sequencing yoga poses intelligently
Basics for beginners
The things to know about yoga poses before you do them
Yoga Pose Warm Ups
Warming up by tuning in
Tips for Sequencing Yoga Pose
For a Balanced Yoga Practice (and For Dealing with Problems)
Poses by position
One way to categorize and group poses is by position, i.e. standing, sitting, kneeling, prone etc. It can be possible to do yoga routines that consist solely of one group of poses, i.e. all standing, or all seated. Or it can simply provide an easy way to find yoga poses on this website.
Standing Yoga Poses
A sequence standing poses suitable for beginners
Cross Leg Poses
A basic pose for practicing body awareness
Seated Yoga Poses
A Sequence of seated poses, not for beginners
Kneeling Yoga Poses
How to get comfortable with kneeling
Prone Yoga Poses
A sequence of belly down yoga poses
Supine Yoga Poses Poses
A mixed level sequence of reclining yoga poses
Inverted Yoga Poses
Working towards balancing while upside down
Yoga poses using a wall
Some restorative poses for when you are too tired for yoga
Poses by action
In this section, the "action" can be a side bend, a twist, a back bend or a forward bend. This can be handy if you want to focus on any of these actions, or if you want to find modifications or substitute postures that have a similiar affect but may be more appropriate for whatever reason.
Side Bends
Stretching (and strengthening) the side of the body
Twisting Poses
Anchoring part of the spine for effective spinal twists
Back Bending Yoga Poses
And Backward Bending for the Hips
Forward Bends
For the Hips and Spine
Hamstring stretching yoga poses
Improving hamstring flexibility
Arm Supported Yoga Poses
A variety of poses for balanced arm and shoulder strength
Binding Yoga Poses
Using the strength of one part of the body against another
Arm Balances
Getting your feet off of the floor without jumping
Balance poses
11 Basic Balance Poses for practicing balance
Yoga poses to improve balance
Improve balance with these fun and simple poses
Balancing on One Foot
Stabilizing Your Leg to make balancing easier
Strength
Improving strength can be about strengthening muscles. But it can also be about getting your muscles to work well together. When your muscles are active, they generate sensation. If you can feel your muscles activating, you can get them to work together.
Hamstring, Glute and Back Strengthening Yoga Poses
Core Stability Exercises
Creating Space and Tension
Yoga Exercises to Improve Stability
For the Shoulders, Waist, Hips and Legs
Applying Yoga Principles to Kettlebell Exercises
Yoga for Strength
Configuring the Body to Be Stronger with Less Effort
Arm Strength
When working on arm strengthening yoga poses, it can help to be aware of your ribcage and shoulder girdle. From there it helps to also be aware of your elbows (they rotate!) and your wrists. If you want the parts of your body to work well together, you have to understand the parts!
Hamstring, Glute and Back Strengthening Yoga Poses
Core Stability Exercises
Creating Space and Tension
Yoga Exercises to Improve Stability
For the Shoulders, Waist, Hips and Legs
Applying Yoga Principles to Kettlebell Exercises
Yoga for Strength
Configuring the Body to Be Stronger with Less Effort
Leg Strength
As with working on arm strength, when strengthening the legs, it can help to learn how to operate your hips, knees and feet/ankles. Another important element when working on leg strength (and leg flexibility) is the SI joints.
Body Weight Squat
Some Body Awareness Tips for Working Towards It
Deep Squats
First learning to stay balanced
Hamstring Strength Exercises
Strengthen hamstrings (and glutes) with hips extended or flexed
Hip Flexor Strength Exercises
Strengthening the hip flexors with the hips flexed and extended
Hip Strengthening Exercises
Finding hip problems and fix them
Knee Strengthening Exercises
How to strengthen them in any yoga pose
Learning the Pistol Squat
step-by-step
Leg Strengthening Exercises
Using Body Weight, Friction and Pressure
squats
Doing Body Weight Squats Intelligently
Flexibility
Flexibility is not floppiness! You could look at flexibility as learning to be strong in end ranges where one set of muscles is lengthened and their opposing muscles shortened. But, flexibility also includes being able to relax in end ranges.
Yoga for Flexibility
Learning to control your muscles through a wider range of motion
Muscle Control Principles
Interactions of Muscle Control, Proprioception and Joint Lubrication
A quick guide to stretching
an overview to stretching effectively
Reciprocal Inhibition
Why It Doesn't Work For Static Stretching (What to do instead)
Stretching for Beginners
Stretching to Feel Good and Improve Flexibility
Stretching for Flexibility
Tips for sequencing stretches and for improving flexibility
Stretching for Flexibility Tips
(Especially if You Aren't Flexible To Begin With!)
Stretching Techniques
For Body Awareness, Feeling Good, and/or Improving Flexibility
Three reasons for improving flexibility
One is that it can help you learn your body
What is flexibility?
Understanding flexibility so that you can improve it
Arm Stretches
As with strengthening the arms, when stretching the arms it can be helpful to be aware of your neck and ribcage as well as your shoulder girdle, elbow and wrist/hand/fingers.
A Sequence of Arm Stretches
For Stretching Chest and Shoulder Muscles
Shoulder Flexibility Stretches
Improving Shoulder Flexibility With Scapular Awareness
Shoulder Stretches
Active stretches for Improving Shoulder Flexibility and Strength
Yoga Shoulder Stretches
Using Yoga Pose Arm Positions to Stretch the Arms and Shoulders
Leg/Hip Stretches
When working on leg flexibility (which includes hip, glute, hamstring, adductor, quad flexibility...) it can be helpful to be aware of the hip, knee, foot and ankle of the leg you are stretching. It can be helpful to also be aware of the SI joints.
Adductor Stretches
Stretches for Improving Inner Thigh Flexibility and Control
Bent knee hip flexor stretches
AKA bent knee hip flexor stretches
Calf Stretches
Soleus and Gastrocnemius active and passive stretches
Hamstring stretches
for working towards front to back splits
Hip Extensor Stretching Variations
Stretching the Back of the Hip in Low Lunge and Other Positions
Hip Flexor Stretches
Opening the Fronts of the Hips for Front to Back Splits
Sensational quad stretches
Anchoring the quadriceps so that you can stretch them
Psoas Stretches
Psoas stretching can be challenging. Before stretching your psoas (or if your psoas keeps tightening up) you might want to ask yourself why it is tight. In any case, while stretching your psoas, work at anchoring it. Give the muscle a stable foundation from which to stretch. And if you want to release it, maybe try making your hip joints, knee, and even your foot and ankle stable.
Psoas Anatomy
Hip flexion, deeper stretching, preventing lumbar shear
Psoas Stretch
Standing Stretch for Psoas Upper and Lower Fibers
Psoas Stretches
Back pain, using the external obliques and spinal erectors
Psoas Stretches
A series of stretches for the Lower Fibers of the Psoas Major
Reclining psoas stretch
The 12 ribs and the lumbar curve
Standing Psoas Stretch Variations
with Muscle activations and adjustments
Spine Stretches
Spinal stretches include side bends, twists, front bends and back bends. One idea to bear in mind with the spine is that it is designed to be flexible. So rather than simply trying to maintain "neutral spine", instead learn to feel it and control it and stabilize it where and when necessary.
Lower Back Stretches
Standing and seated stretches for alleviating low back pain
Spine Stretches
Twisting, Sliding and Bending Actions,
Yoga Pose Side Stretches
Stretch and Strengthen the Sides of the Spine and Legs
Hip and Shoulder Stretches
Poses that stretch both the hips and the shoulders
Lower Back Stretches
Standing and seated stretches for alleviating low back pain
Yoga Pose Side Stretches
Stretch and Strengthen the Sides of the Spine and Legs
Meridian Stretches
I've always assumed that the meridians are embedded in connective tissue. These are meridians from Traditional Chinese medicine. They provide a Map of sorts, and one very pleasant way to use this map is as a guide to stretching the body. You simply follow the flow of the meridians to guide the sequence of stretches.
Meridian Stretches
Increasing Flexibility, Deepening Body Awareness
Meridian Stretches 1
Heart, Pericardium, Lung meridians (Front of Arm)
Meridian Stretches 2
Small intestine, triple header, large intestine (Back of Arm, Neck)
Meridian Stretches 3
Stomach(front of body and legs)
Meridian Stretches 4
Bladder Meridian (Back of Body and legs)
Meridian Stretches 5
Gall Bladder (Side of body)
Meridian Stretches 6
Kidneys, liver, spleen (Inner Thighs and Front of the Torso)
Learning your body
There are ways to operate your body to make it more "feelable". In addition, you can practice feeling and controlling parts in isolation so that you can better feel and control your whole body as the sum of those parts. Scroll sideways in the list above for more details.
Learning Your Body, enjoying experience
(And Noticing What is Happening Now)
Adding Bigness to Your Yoga Poses
Basic Principles for Yoga
Making Your Yoga Poses Sensational
Basic Principles for Yoga
Creating Tensegrity In Yoga Poses
Creating Tensegrity In Yoga Poses, a Balance of Space and Tension
Strategies for Dealing with Fear
For when working towards difficult yoga poses
Improving Control and Proprioception
by Creating Space and Stability
Joints, muscles and connective tissue
How they allow our brain to sense and create change
Overcoming Fear In Yoga
Tips for overcoming fear in yoga and in life
Using Yoga Poses to Learn Your Body
Learning a yoga pose as the sum of its parts
Yoga Pose Brush Strokes
Tips for Breaking Yoga Poses down into Meaningful Elements
Muscle control
Gaining agency via muscle control
Flicking the switch to access sensation and control
How muscles and joints work together
How muscles and joints protect each other
Joints, muscles (and connective tissue)
How they our brain to sense and create change
Muscle Control and Proprioception
Getting a deeper experience of your body
Muscle Control Basics
It's Not Just Contracting Your Muscles
Muscle Control for Proprioception
If we didn't have muscles we wouldn't be able to feel our body
Muscle Control Principles
Interactions of Muscle Control, Proprioception and Joint Lubrication
Muscles are Force Sensors
Muscles need opposition in order to function
Why learn muscle control
I've used it to deal with pain, improve flexibility and to be present
Flow state
Be Like Water
The Essentials of Learning How to Flow
Getting into the flow
Another term for being present
Know to flow
make learning an enjoyable experience
Learning to Flow
Pre-thinking before boarding the river of time
Managing Change
Developing sensitivity and control
No Mind or Knowing Mind
the art of doing without thinking
Proprioception and flow
Tuning proprioception for better responsiveness
Understanding Consciousness
Modelling it so that we can understand it
What is Yoga
It Ain't Thinking, That's for Sure
Proprioception
Conscious Proprioception
Learning to Better Feel Your Body and Control It
Dealing with Pain and Poor Posture
By feeling your body and controlling it
Proprioception and change
Proprioception, control and the importance of knowing
Learning to Feel Your Body
Working within the limits of short term memory
Muscle Control and Proprioception
Getting a deeper experience of your body
Muscles are Force Sensors
Muscles need opposition in order to function
Proprioception Requires Effort
Learning How to Apply Effort Effectively to Improve Proprioception
Understanding Proprioception
A quick look
Anatomy as a guide to body awareness
How anatomy can help you to talk with your body
Why Improve Body Awareness?
Becoming your own mechanic
Yoga for Lazy People
Learning to feel is for the lazy (and the intelligent)
Yoga Pose Brush Strokes
Tips for Breaking Yoga Poses down into Meaningful Elements
Breath
Anchoring your diaphragm
Respiratory diaphragm anchoring for easier breathing.
Breathing Anatomy For Yoga Teachers
Easily Feel your Breath by Understanding Your Breathing Anatomy
Breathing Basics:
Mouth Breathing, Nose Breathing and Regulating Your Breath
Costal Breathing
Breathing that mobilizes Thoracic Spine and Ribcage
Easy Breathing Technique
Making Controlled Breathing More Comfortable
Feeling your psoas and diaphragm
while going to the bathroom
Respiratory Diaphragm
Learning to feel and control it
Sensational Breathing Exercises
Learning how to feel your breath and better control it
Ujjayi Breathing
using your throat as a breath regulator
Balance
11 Basic Balance Poses
Keeping Your Torso Stationary
Arm Balances
Getting your feet off of the floor without jumping
Balancing on One Foot
Stabilizing Your Leg While Balancing On It
Feeling Your Center of Gravity
so that you can stabilize or control it
Improve Balance with Yoga
Stabilizing Your Foundation
Inverted Yoga Poses
Working towards balancing while upside down
Learning How to Balance
Turning balance into a general skill
Yoga Balance Poses
Finding Your Balance (and keeping it)
Yoga Poses to Improve Balance
Improve balance with these fun and simple poses
Pain
Biceps femoris, outer hamstring pain
alleviating hamstring pain
Anterior Hip Pain
Dealing with hip pain that occurs near the ASIC
Dealing with Pain and Poor Posture
By feeling your body and controlling it
Dealing with Wrist Pain in Crow Pose (Bakasana)
Hip Pain In Standing Forward Bends
Taking a step back to figure out how to fix a gimpy hip
Gentle Series of Yoga Postures for Back Pain Relief
Hip flexor pain while walking
Along with same side knee pain
Hip Joint Pain
Three Simple Actions for Alleviating Hip Joint Pain While Doing Yoga
IT Band Knee Pain (outer knee pain)
Heel stabilization for IT band knee pain while squatting
Joint Pain Yoga
One Possible Approach to Alleviating Joint Pain While Doing Yoga
Knee pain and other knee problems
why it can start start with your abs (transverse abdominis)
Low back pain
Yoga Teachers Get Low Back Pain Too
Medial Collateral Ligament Pain
Using muscle control
Proprioception, Pain and Posture
Fixing pain and poor posture via muscle control, proprioception
Sartorius and Inner Knee Pain while Running
Sacrotuberous ligament pain
Dealing with sitting bone and sacrotuberous pain
Sitting Bone Pain
In Forward Bending Yoga Poses and What You Can Do About It
Standing Exercises for Low Back Pain
Muscle control options for dealing with low back pain
Posture
Fixing Forward Head Posture
Simple (and comfortable) Exercises for improving posture
Improve your posture
spinal awareness for better breathing and better posture
Exercises to Fix Your Posture
Going from slouch to zero-slouch
Stress
Chakra Meditation
Center Your Body and Mind
Know to flow
make learning an enjoyable experience
Learning Your Body
(And Noticing What is Happening Now)
Getting into the flow
Another term for being present
Improving Control and Proprioception
by Creating Space and Stability
Meridian Stretches
Increasing Flexibility, Deepening Body Awareness
Standing Meditation,
Feeling Your Body While Standing Still
Ujjayi Breathing
using your throat as a breath regulator
Why Improve Body Awareness?
Becoming your own mechanic
Sensational Breathing Exercises
Learning how to feel your breath and better control it
Yoga for De-stressing
Taking a break from thinking
Tensegrity Articles
Articular Joint Lubrication
Joint lubrication via muscle activation and high speed movements
Articulated Tensegrity Systems
Understanding the Body In Movement and in Stillness
Tensegrity: Balancing Space and Tension
Responsive and Instantaneous Information Sharing
Creating Tensegrity In Yoga Poses
Creating Tensegrity In Yoga Poses, a Balance of Space and Tension
Fluid Tensegrity Joint Anatomy
How joint tensegrity gives us freedom to do tensegrity free poses
How muscles and joints work together
How muscles and joints protect each other
Inner Body and Outer Body Tensegrity
How joint tensegrity is maintained
Keeping your hip joints lubricated
How to keep them lubricated
Some Problems with Biotensegrity
And how how to overcome them
Tensegrity Basics
Tuning Tension for Proprioception and Responsiveness
Tensegrity, Control, Proprioception
Optimizing motor control and proprioception
Liberated tensegrity structure
The variable tension geometry of the human body
Anatomy
Anatomy as a Road Map to Experiencing Your Body
Anatomy for Muscle Control
Understanding your body via Muscle control and Proprioception
Connective tissue tension
Passive proprioception from stretched connective tissue
Joints, muscles and connective tissue
How they allow our brain to sense and create change
How muscles and joints work together
How muscles and joints protect each other
Muscle Control for Proprioception
If we didn't have muscles we wouldn't be able to feel our body
Sensational Anatomy
Yoga Anatomy you can Feel and Control
Sensational Yoga Anatomy
Learn your body by directly experiencing it
Experiencing Your Anatomy
Helping You to Better Feel and Control Your Body While Doing Yoga
Alternatives to the Anatomical Position
Anatomy Trains or Myofascial Meridians
Using them for Improving Body Control
Muscles are Force Sensors
Muscles need opposition in order to function
Muscle Control Principles
Interactions of Muscle Control, Proprioception and Joint Lubrication
Muscle Control Basics
It's Not Just Contracting Your Muscles
Muscle Motor Control for Yoga
Why the Brain Turns on the Brakes and How We can Release Them
Connective tissue
The hip crease
A proprioceptive reference for better hip awareness and control
The Sacrotuberous Ligament
SI stability via increased ligament tension
The Thoracolumbar Fascia (TLF)
Wifi for Your Spine, Arms and Legs
Joints
Articular Joint Lubrication
Using high speed movement to keep joints lubricated
Fluid Tensegrity Joint Anatomy
How joint tensegrity gives us freedom to do tensegrity free poses
How muscles and joints work together
How muscles and joints protect each other
How to know if your joints are lubricated
How pain and proprioception helps keep your joints safe
Joint Centration:
The Position of Balanced Space and Tension
Joint Pain Yoga
One Possible Approach to Alleviating Joint Pain While Doing Yoga
Hip joint
Hip Adjustments for Standing Yoga Poses
Adjusting muscle tension to keep your hip joints lubricated
Hip Pain In Standing Forward Bends
Taking a step back to figure out how to fix a gimpy hip
Gluteus Maximus Anatomy
Back Bending the hip, using it to help stretch the psoas
The hip crease
A proprioceptive reference for better hip awareness and control
Hip Joint Anatomy
Muscle groupings that can help keep the hip hip joint centered
Hip Joint Bicycle Wheel
keeping the hub of the hip joint centered
Hip Joint Pain
Three Simple Actions for Alleviating Hip Joint Pain While Doing Yoga
Hip Joint Questions and Answers
Hip Joint Stability
Anatomy for Stabilizing, Creating Space (and Relaxing) The Hip Joint
The hip joint:
How to feel it, use it and keep it lubricated
Keeping your hip joints lubricated
How to keep them lubricated
Obturator Externus
Anatomy for Yoga Teachers
Obturator Internus
Hip Joint stability for Increased Mobility and Control
Quadratus Femoris
A hip stabilizer that can help with knee and ankle stability
Understanding Your Hip Joints
10 ways a bicycle wheel can help you understand your hip
Knees
Biceps femoris short head anchoring
to counter act a collapsed arch or flat foot
How to activate your quads
And why they aren't activating in the first place
Controlling knee rotation
And using it to deal with pain and improve flexibility
How your knees can be affected by your spine, ribcage and the mood you are in
IT Band Anatomy and Bio-mechanics
Helping to control the hip or helping to control knee rotation
IT Band Knee Pain, Pain Along the Outside of the Knee while Squatting
Knee Anatomy for Yoga Teachers
Controlling (and stabilizing against) knee rotation
Knee Joint Stability
Controlling Knee Bend and Shin Rotation (Relative to the Thigh)
Knee pain and other knee problems
why it can start start with your abs (transverse abdominis)
Knee rotation
And It's affect on the foot, knee and hip with knee bent and straight
Knee Strengthening Exercises
How to strengthen them in any yoga pose
Learn about your knees
(So that you can deal with problems like knee pain)
Long Hip Flexor Muscles
Adding Tension to Take out the Slack For More Effective Forward Bending
The Long Hip Muscles
Improve Hip Control and Shin Control
Medial Collateral Ligament Pain
Using muscle control
The popliteus
A small muscle that can help stabilize the knee against rotation
The Sartorius
Knee stability while standing, walking or running
Vastus Muscles
Knee extensors and tensioning devices for the overlying hip flexors
SI joints
Dual SI Joint Stabilization
In Spinal Forward Bends and Spinal Backbends
The pelvic floor muscles
Helping to stabilize the SI joints (for nutation and counter-nutation)
Sacroiliac Joint Exercises
Feeling and controlling nutation and counter-nutation
Sacroiliac Joint Stabilization
tensioning the long dorsal sacroiliac and sacrotuberous ligament
The sacroiliac joints
Alleviating Sacroiliac Joint Pain
The Sacrum
and the Muscles that Connect it to the Legs, Spine and Pelvis
SI Joint Stability in Marichyasana
and Other Seated Yoga Poses
Single SI Joint Stabilization
Stabilizing the same side Hip Joint and SI Joint
Single Side SI Joint Stability
Hip Rotation Anatomy and Biomechanics for Standing On One Leg
Why Do We Have SI Joints?
So we can do movements like the splits...
Lower back
Low Back Stability
How is the lower back stabilized? Why does it matter?
Anatomy of the lower back
Understanding the low back (work towards a pain free low back)
Low back pain
Yoga Teachers Get Low Back Pain Too
Low Back Pain Anatomy
Does Your Low Back Hurt In Forward Bends and Squats?
Lower back muscles
Muscles that cross and work on the lower back
The lower back
Redefining it to include the sacrum, SI joints, hip bones, and the ribcage
Spinal Back Bending Exercises
Anchoring your spinal erectors and using them
Standing Exercises for Low Back Pain
Muscle control options for dealing with low back pain
Standing Hip Exercises
Low Back Pain Fix: hip bone stability while balancing on one foot
Thoracolumbar junction
The Ribcage
Ribcage stability and mobility for more applicable arm strength
Serratus Posterior Inferior
Anchoring the Lats and a Co-Stabilizer for the Lower Ribcage
The Thoracolumbar Fascia (TLF)
Wifi for Your Spine, Arms and Legs
The Transverse Abdominis
A Tension Control Mechanism for your Abs
Ribcage and abdomen
Agni Sara
An exercise for the transverse abdominis
Transverse abdominis function
Exercises for Activating All Three Bands of the Transverse Abdominis
External Obliques
Using them to Twist and Bend Your Thoracic Spine
Intercostal Muscles
for Ribcage Mobility and Control
Internal Obliques
Using Them To Help Twist Your Ribcage
Levator Costarum
Improve back rib awareness, mobility and control
The Obliques and Intercostals
Shaping and Controlling Your Ribcage and Your Waist
The Ribcage
Ribcage stability and mobility for more applicable arm strength
Ribcage mobility
The importance of the abs, intercostals, spinal erectors and more
The Transverse Abdominis
A Tension Control Mechanism for your Abs
Transverse abdominis Exercises
Training All Three Bands of the Transverse Abdominis
Transverse Abdominis Training
Feeling your Transverse Abdominis so you can train it
Foot and ankle
Biceps femoris short head anchoring
to counter act a collapsed arch or flat foot
Fallen Arches
And Foot Exercises for Fixing Them
The foot
Foot, ankle and shin anatomy and biomechanics
Foot Exercises
for Improving Balance, Proprioception and fixing flat feet
IT Band Anatomy and Bio-mechanics
Helping to control the hip or helping to control knee rotation
Peroneus Brevis
Anchoring the fibula or stabilizing the outer arch of the foot
Peroneus Longus
Helping to anchor the fibula and shape the foot
Shin Rotations
and Knee Protection
Tibialis Anterior
Rotating the shin relative to the foot (or stabilizing it)
Tibialis Posterior
Lifting the arch of the foot or turning soles of the feet inwards
Scapulo-thoracic interactions
Pectoralis Minor
Anchoring the front of the shoulder blade against upward pulling
The Ribcage
Ribcage stability and mobility for more applicable arm strength
Scapular Awareness Exercises
Getting a Better Feel for Your Shoulder Blades
Scapular Stabilization
scapular stabilization exerises for yoga
Serratus anterior
Using it to help position your shoulder blades relative to your ribcage
Serratus Anterior Muscle Awareness
for Improved Body Awareness while doing Yoga Poses
Shoulder Anatomy for Yoga Teachers
Shoulder Blade Landmarks
Shoulder Yoga
For Shoulder Awareness, Strength and Flexibility
The Trapezius Muscle
Using it with arms lifted (And controlling it with the arms down)
Winged Scapula
And How to Prevent It
Shoulders and Arms
Arm Stability Via the Elbows and Hands
For Handstand, Chaturanga and Other Arm Supported Poses
Elbow Joint Anatomy for Yoga Teachers
Stabilizing the Shoulders from the Ground Up
Rotator Cuff Anatomy
And other Muscles That Rotate The Shoulder
Rotator Cuff Exercises
Pulling The Arm into The Shoulder Socket
Shoulder Anatomy
The Rotator Cuff, Anatomy Trains and Tuned Tension
Shoulder Impingement
And Some Awareness Exercises For Helping You To Avoid It
Shoulder Rotation Exercises
Differentiating the shoulder and forearm rotator muscles
Shoulder Strength Exercises
Stabilizing the shoulder blades first
Shoulders and arms
Improve effectiveness: Distinguishing shoulder, ribcage, arm actions
Upper Body Awareness and Arm Control Exercise Videos
Transverse abdominis
Agni Sara
An exercise for the transverse abdominis
Transverse abdominis function
Exercises for Activating All Three Bands of the Transverse Abdominis
The Transverse Abdominis
A Tension Control Mechanism for your Abs
Transverse abdominis Exercises
Training All Three Bands of the Transverse Abdominis
Transverse Abdominis Training
Feeling your Transverse Abdominis so you can train it
The psoas
The psoas
Understanding it, stretching it, feeling it and using it.
Psoas Anatomy
Hip flexion, deeper stretching, preventing lumbar shear
Psoas Major Anatomy
How the Psoas connects to the 12th ribs and kidneys
Psoas Muscle Anatomy:
The Psoas as a Lumbar Stabilizer
Psoas Release
Stabilizing the hip joint to release the psoas
Psoas Stretch
Standing Stretch for Psoas Upper and Lower Fibers
Psoas Stretches
Back pain, using the external obliques and spinal erectors
Psoas Stretches
A series of stretches for the Lower Fibers of the Psoas Major
Reclining psoas stretch
The 12 ribs and the lumbar curve
Standing Psoas Stretch Variations
with Muscle activations and adjustments
Stretching the Psoas
And understanding why it's tight in the first place
Understanding The Psoas
With suggestions on how to activate it
Hip flexors
Bent knee hip flexor stretches
AKA bent knee hip flexor stretches
Couch stretch for the hip flexors
Learn how this hip stretch affects (and is affected by) the knee
Hip flexor pain while walking
Along with same side knee pain
Hip Flexor Strength Exercises
Strengthening the hip flexors with the hips flexed and extended
Hip Flexor Stretches
Opening the Fronts of the Hips for Front to Back Splits
Hip flexor stretching and strengthening
How to anchor your hip flexors so that you can do both
The hip flexors
Stretch, strengthen, remedy problems, use
Long Hip Flexor Muscles
Take out the Slack For More Effective Forward Bending
The Single Joint hip flexors
A look at the hip flexors that work solely on the hip joint
Hamstrings
Adductor magnus long head
Helping to stabilize the hip bone relative to the femur
Biceps femoris short head anchoring
to counter act a collapsed arch or flat foot
Glute and Hamstring Anatomy for Yoga
Yoga Anatomy for Back Bending and Forward Bending the Hips
Hamstring Strength Exercises
Strengthen hamstrings (and glutes) with hips extended or flexed
Hamstring stretches
for working towards front to back splits
Hamstring stretching yoga poses
With suggestions for improving hamstring flexibility
The hamstrings
Understanding how to use them effectively
The long head of the Adductor Magnus
Your Backbending Friend
Postures for Stretching Your Hamstrings
Using props in different ways to stretch your hamstrings
Sitting Bone Pain
In Forward Bending Yoga Poses and What You Can Do About It
by: Neil Keleher
Published: 2017 07 09
Updated: 2021 02 09
