I just did my second class in the "Yoga for Back Health " series...I bought this online class a month ago (?) and I keep forgetting or not having time to log on and watch it! I think each class is 90 minutes...for me they take longer, because I tend to regularly hit pause so I can deal with the laundry monster.
Anyhow, so far I'm really liking the classes. They're a good mix of short videos where she talks and demonstrates poses, mixed with slides that you can read. They have a lot of links for further info that you can also pursue - it's also aimed at teachers.
The Week 1 class was "Anatomy of Back Issues" and I found it both interesting and useful. I always forget that the spine is actually quite curved! It was also interesting to see how everything works together - it helped me understand why I sometimes have a rib go out, which didn't really make sense to me before. Here's the outline of that class:
01. Anatomy of Back Issues
-Introduction to the Spine -
-Movements of the Spine
-Fascia and Ligaments
-Muscles of the Back
-Causes of Back Pain
-Practice for Acute Pain
She's also really good about demonstrating things like how to best get off the floor in a way that puts the least strain on your back.
The Week 2 class I just watched was "Posture and Prevention." This is a BIG one for me - my posture is terrible and I tend to cross my legs when I sit at the computer which is a big no-no. (Another reason the sit-stand desk has been a lifesaver for me!). Here's the outline:
02. Week 2: Posture and Prevention
-Introduction to Sound Posture
-Breath and Posture Workshop
-Practice for Improved Posture
-The Shoulders and Scapulohumeral Rhythm
The most fascinating part of this one - which I will definitely be reminding myself of! - is "The 42-Pound Head," as follows:
For every inch your approximately 12-pound head is taken forward, its “weight” is increased by 10 pounds. In other words, it increasingly loads your spine, causing muscle strain, fatigue, tightness, ischemia, headaches, and more.
How's that for a good way to remind yourself how bad slouching is?!
I still have the following to watch...there are 6 altogether, I think #5 goes online tomorrow:
03. Week 3: Yoga for Back Pain
04. Week 4: Disc Issues and Vertebral-Body Issues
05. Week 5: Hyperkyphosis, Hyperlordosis, Spondylolisthesis, and Osteoarthritis of the Spine
06. Week 6: Core Strength
Anyhow, it's pricey ($300) but I am learning a lot. (It's through Yoga Journal magazine, which I've subscribed to for a long time.) I'm hoping I'll be able to maintain access to the classes for reference (I need to check on that!). But it's a nice combination of explaining the anatomy, and explaining how you can properly do yoga poses to keep everything where it's supposed to be.
Just wanted to write about that while it's fresh in my mind...I'll blog about our San Francisco trip tomorrow. Happy Sunday!