Yaapana Yoga video tutorials
March 23rd, 2012I know, I know, it’s been quiet over here. My apologies.
The yoga anatomy blogs are rare, but that’s because the biomechanics studies are in full force. Just wait until I’m on summer break…you should find some great posts here.
Actually, it’s spring break, which is why I’m posting this. 
Leeann and I have managed to get some filming in…some “how to” practice and teach yoga videos. I thought I’d share some with you. These are basically different yoga tips, yoga adjustments, and yoga modification so you can work the necessary skills in the pose and still find what’s right for you.
The first video is Urdhva Mukha Svanasana (upward facing dog). We show a great variation using yoga blocks which increase the segment length of the arms, allowing for more space for the spine to arrange and work through the necessary extension for the pose. Try it and see how great it is.
This next one is quite literally Urdhva Mukha Svanasana inverted. Purvottanasna requires similar skills to get the mid and upper back to move forward while the action in the legs, hips and abdominal direct the pelvis. Try this variation at home and notice what changes before and after the belt around the feet.
As always, keep up with your yoga continuation eduction credits and stay in touch with your local private yoga instructor.
Yoga Shoulders in Backbends
January 7th, 2012I just wrote a new blog for the Leeann Carey Yoga newsletter. You can catch it here:
http://leeanncareyyoga.com/yoga/2012/01/urdhva-dhanurasana-balance-efforts/
It basically discusses the action of the serratus anterior and the non-action of the upper trapezius, particularly in backbends. Although the yoga anatomy concepts actually apply to all yoga poses, including the everyday down dog.
Here is a picture of me from the article that shows how the yoga belt and block helps me access the serratus anterior when upside down and backwards.
I teach private yoga lessons in Hermosa Beach, CA for the South Bay Yoga community. My emphasis is on preventing and healing injuries, and choosing a yoga practice that counters your daily routine. The photo is in my home studio.
Follow the link to read the whole article: http://leeanncareyyoga.com/yoga/2012/01/urdhva-dhanurasana-balance-efforts/
Love,
Jules
Jules Mitchell Yoga Anatomy ERYT 500
It’s All Yoga, Baby
January 5th, 2012
I was recently interviewed by the lovely Roseanne from It’s All Yoga, Baby. Click on the logo above to visit the Blog and read the original interview about yoga injuries, my graduate studies in Exercise Science, Leeann Carey Yoga, Yoga Anatomy trainings, and the South Bay Yoga Conference.
Virabhadrasana 2 at the Wall
December 28th, 2011Another great video from Leeann Carey Yoga. Here we demonstrate Virabhadrasana 2, or Warrior 2 pose, with props. This is a perfect variation to work with your teacher in a private yoga lesson.
Thankfully, this isn’t one of my harder poses, so making the video was fun. The adjustment with the yoga belt is the best one for me.
For more videos like this visit www.leeanncareyyoga.com
As always, I’m available for Private Yoga Lessons in Hermosa Beach, CA. Just email me at yoga@julesmitchell.com
Yaapana Yoga – Parsvakonasana
December 23rd, 2011Watch this yoga video from Leeann Carey Yoga with me in Parsvakonasana to see some great instruction. We chose to do this video because what occurs in my front leg is actually quite common. Our Yaapana variation offers support which helps me access the IT band so I can get the proper lift in the front thigh.
Enjoy.
A little bit about Yaapana Yoga
December 20th, 2011Good morning everyone,
The lovely Dawn DelVecchio from The Healers Way interviewed me about Yaapana Yoga. Watch it here. There is a special offer at the end, but it expires Dec 23, 2011. Enjoy.
As always, I’m available for private yoga lessons in the South Bay. If you live in Hermosa Beach, Manhattan Beach or Redondo Beach and want some yoga therapy, email me at yoga@julesmitchell.com.
Tadasana: The hardest pose in yoga.
December 17th, 2011Hi everyone,
It’s been a long time since I’ve blogged. It’s not that I haven’t been writing, I have been. It’s just that I’ve been writing academically for my graduate program in Kinesiology. Academic writing is not the same as blogging, not even close.
So while I am ready to write some more material, I have a few other projects lined up. One of these is rebuilding my website. So, until I do that, I won’t be posting any elaborate yoga blogs. You might find some of my yoga anatomy blogs over at Elephant Journal.
For now, I will post a few videos. If a picture is worth a thousand words, then a video must be worth ten thousand words, right?
The particular video below is perfect for today. This semester of academic writing meant extended hours researching and typing. My posture suffered terribly…especially in my hip flexors and upper back. With my flattened lumbar curve, I’m already working against gravity for good posture. In this video, Leeann Carey and I look at “how to stand” – which is much harder than you think.
Enjoy the Yaapana Yoga videos and stay tuned for a new website.
As always, I’m available for private yoga lessons in Hermosa Beach, CA. I focus on yoga therapy for everyone, kinematic skills for the beginning yoga student, and proper alignment for the experienced yogi.
Much love,
Jules
Hanumanasana
August 14th, 2011I love to run. There is something brilliant about a sport that can be done alone or with friends, in any city in the world, in any climate and with no special equipment. Wait…I could also be describing yoga. I happen to also love yoga.
For today’s anatomy discussion, let’s look at the cyclical hip extension and hip flexion when running. (I promise, this will end up totally yoga related, so trust and follow along). First, let’s define the terms:
Hip Extension: When the femur bone (the thigh) is behind you as in the back leg during running. This is an increase in the hip joint angle.
Hip Flexion: When the femur is in front of you as in the front leg during running. This is a decrease in the hip joint angle.
Since these actions are opposing actions, when the hip extensors contract, the hip flexors stretch and vice versa. When running, the legs continually cycle through these two muscular actions. Let’s look at the primary muscles associated with these actions (and recognize there are many other contributing muscles that we will leave out of today’s discussion).
Hip Extension: The Hamstrings
Three muscles make up the group called the Hamstrings. They are:
Biceps femoris
Origin: ischial tuberosity, linea aspera, lateral supracondylar line, and distal femur
Insertion: head of fibula and lateral condyle of tibia
Semimembranosus
Origin: ischial tuberosity
Insertion: medial condyle of tibia, via oblique popliteal ligament to lateral condyle of femur
Semitendinosus
Origin: ischial tuberosity
Insertion: medial aspect of upper tibial shaft
Hip Flexion: Iliopsoas
Two muscles make up the group called the Iliospsoas. They are:
Iliacus
Origin: iliac fossa and crest, ala of sacrum
Insertion: lesser trochanter of the femur via iliopsoas tendon
Psoas Major
Origin: transverse processes, bodies, and discs of lumbar vertebrae and T12
Insertion: lesser trochanter of the femur via iliopsoas tendon
Since running (and everyday walking in case you don’t like to run and think this article is not for you) is a powerful sport that calls these muscle into action repeatedly, these muscle can become strong and tight. Depending on who you are, you might find that your tightened iliopsoas pulls your pelvis into an anterior tilt. Or perhaps your shortened hamstrings pull your pelvis the opposite direction into a posterior tilt. This is something you learn to discover for yourself in a private yoga session with me.
So what can you do to help bring these powerful muscles into a state of balance? Yoga, of course! Holding yoga poses with support provides an opportunity for you to encourage muscles to let go. Depending on who you are, this can happen quickly or not so quickly.
A pose I would recommend is Hanumanasana (splits) with support. Take a look at me in this daring variation! While not for the faint of heart, it is very effective. Don’t worry, I have many other options where both feet remain on the floor. Join me for a private yoga class in my Hermosa Beach studio and let’s explore who you are in the pose.
Namaste,
Jules
But Supported Bridge Doesn’t Feel Good for Everyone!
April 12th, 2011I was teaching my 6am yoga class this morning, focusing on hip separation, inspired by Leeann Carey Yoga’s Daily Tip Facebook posts. All was going well, the students were responsive and refining their poses. We worked our way up to the Parivritta Ardha Chandrasana as the queen pose and they were looking great. After offering a few final active poses, it was time to dive into the relatively passive poses. So, I offered them bridge with a block under the sacrum and pelvis. I figured this would be a welcome pose, passively different than most of what they had been focusing on in class. Great!
Supported Bridge with a Block
Not so much. I had one student that told me she gets piercing pain all the way down into her leg when she does this. In fact, she is not the first student to share this with me. For a pose that is loved by so many, I must acknowledge her for speaking up to share her discomfort.
However as a yoga teacher, there is more to do than just listen. In the Leeann Carey Yoga Certification program you learn to inquire and to problem solve. Sometimes you don’t get it right the first time, but you keep at it. Let me share with you what this looked like this morning.
First, I asked her if she would consider doing bridge without the block at all. I wanted to see if it was only the pressure of the block into the SI joints that was causing discomfort, or if it was a holding pattern she had in Bridge in general. It turns out, she didn’t like Bridge so much either. I wasn’t surprised. Mental note….next week’s class will focus on skills useful in Bridge.
I didn’t want to leave her just lying there on her back without an option, feeling discouraged, but I still had a class to tend to, so I had to be quick. Also, keep in mind that this was a one hour class in a fitness club, so my props and time were quite limited. No problem. I asked her to hug her knees into her chest and asked if the resulting stretch alleviated some of the discomfort she had just experienced. She sighed with gratitude, a big “yes”.
I instructed her to a reclined pigeon stretch and asked her if she could stay after class for a few moments. At this point, I was more concerned with her getting some relief from the pain so she could be still in quickly approaching Savasana than her getting the effects of bridge.
Reclined Pigeon with Kitty
After class, we spent 5 minutes discussing some restorative versions of the pose with bolsters, blankets, and straps, as well as some alternative poses she could do in a fitness club without props when the teacher led the class in supported Bridge with a block. We discussed the possible causes of the shooting pain down the leg and explored which movements caused it and which didn’t. She was grateful and left smiling and empowered.
If you are a yoga student who want more great tips like this to grow your practice, contact me for private yoga lessons. I’m in Hermosa Beach.
Jules Mitchell E-RYT
yoga@julesmitchell.com
