Yoga anatomy course

"Yoga ANATOMY Basics1"- Reference Terms & Planes of the Body: LauraGyoga

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[Music]

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you

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hi Yogi’s I’m Lauren welcome to Laura G

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yoga today we’re going to be talking

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about a different kind of yoga board

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we’re starting a teacher training not

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the studio where I teach and I’m going

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to be doing the anatomy and physiology

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portion of that training so I wanted to

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share with you guys some of the basics

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of yoga anatomy because I know for

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people who don’t have a medical

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background or a movement background

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already when they’re coming into teacher

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training and they get this Anatomy

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information thrown at them it can be a

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little bit overwhelming it can be a

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little bit off-putting a lot of people

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kind of have an aversion to the anatomy

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side of understanding yoga and teaching

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yoga but it’s such an important

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component because this is literally the

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information that you need to connect

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with your your body on this intellectual

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level it gives you this whole other

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understanding of this package that

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you’re in and being able to have this

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language to do further research and to

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educate yourself even more about

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anatomical principles about alignment

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about physiology all of those really

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great things that as you advance in your

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practice you’re going to be hungry for

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that information and having a deep

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understanding of this if you’re a

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teacher or even if you’re a student is

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going to help you to teach your students

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a safer practice to be more focused on

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Anatomy and safety and alignment for

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injury prevention where I can almost

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guarantee you that every single person

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in your class has an injury if they tell

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you about it or if they don’t if it’s an

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injury that’s bothering them now or if

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it’s something that they had previously

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either way it’s something that you want

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to have some basic knowledge about the

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structures that are affected and the

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movements that you want to be cautious

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with or movements that you might want to

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avoid completely or certain poses that

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you might want to avoid completely but

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this is the foundation for moving in

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that direction of having a really safe

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and strongly based

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just on what our body is made of and

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what it can do what it’s supposed to do

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so the first thing that you want to do

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when you start to understand Anatomy is

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you have to learn the language there is

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all these different terms that are going

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to seem really foreign and in the

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beginning it kind of seems like a

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foreign language but this is the

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language of anatomy and if you go and

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you want to read an article or something

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some kind of scholarly text that talks

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about poses in a deep way there’s also a

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lot of different books that get really

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deep into the anatomy but can be super

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transformative to your practice this is

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the language that you’re going to see

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there so you want to have some

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familiarity with it the things that I

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want to start off with are the terms of

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reference or how things are related to

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each other positionally in the body and

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we start off from neutral the first

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thing you want to know is what

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anatomical position is because this is

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the position from which we describe the

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position of everything muscles bones the

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location of different things in the body

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so as you start to go down into the

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other layers these terms are going to

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come back up again but the anatomical

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position is standing with your feet hip

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distance apart feet flat on the floor

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weight is even arms are down by your

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sides

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buying a straight head is up and you

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have your arms this is the important

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part your hand is turned so that your

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palm faces forward and what this does is

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it lines up the two bones in our forearm

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the radius and the ulna so that when

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we’re looking at the skeleton straight

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ahead we can see those bones really

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easily if the palm turns in they

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crisscross and it just gets Messier to

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understand where everything is located

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so this anatomical position is ideal

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posture or a neutral posture and I like

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to think of that term good posture what

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is that so good posture is the position

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in which the body functions best and we

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usually think of posture as being

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something related to the neck the spine

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the shoulders because we all have a

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tendency

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to hunch a lot of the time so we think

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of good posture as all I need to have my

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shoulders back and down but it’s really

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any position in the body any shape in

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the body we’re trying to put our body in

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the position where it functions the best

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so looking at these terms we have terms

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that describe things in reference to one

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another the body has all of these

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different structures all of these

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different layers and I’ll start with the

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most obvious one which is superficial

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our skin is the most superficial layer

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of the body it’s the outside of

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everything so then deep to that we have

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fashio we have muscles we have bone but

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if you look at it from the outside

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moving in there’s layers and we refer to

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things as either being superficial or

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deep that becomes really important when

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you study the muscles because the

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muscles are layered on top of each other

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the referred pain that you might

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experience from an injury the places

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you’re going to have trigger points the

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muscles that are accessible from the

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outside of the body are all going to

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depend if there’s superficial muscles or

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if they’re deep muscles you can kind of

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think of a massage if you get a light

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Swedish massage you’re working more the

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superficial structures if you get a deep

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tissue or you’re using heavier pressure

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and allowing the muscles greater time to

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release you’re working on some deeper

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structures there okay so that’s

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superficial and deep then the next one

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that I want to talk about is proximal

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and distal those two go together you’ll

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notice a lot of them are paired up there

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kind of opposites so proximal and distal

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are usually used for describing the

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appendages the arms the legs and it

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depends on how close it is to the center

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of the body or how far it is out to the

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side

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so proximal would be closer toward the

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top my shoulder is proximal to my elbow

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my elbow is distal to my shoulders so

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distal means farther down toward the end

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my fingertips are the most distal area

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on my arm

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distal down toward the end proximal up

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toward

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top this again comes in when you start

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going into some of the other layers of

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anatomy and I’ll give you the example of

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the wrist

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so the wrist has two different rows of

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carpal bones the wrist bones there’s two

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layers of them or two rows of them

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there’s a proximal row and a distal row

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so we start to learn which bones are in

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which and it’s important to know that

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distinction between the proximal row

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that’s closer toward the top of the arm

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and the distal row which is closer to

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the hand so then moving up the little

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person here we have the word seffle so

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steffel means toward the head think of

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the condition of somebody having

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encephalitis it’s a condition of the

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brain so steffel has to do with the head

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the opposite end of that is caudal and

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caudal means toward the tail most of the

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time you’re going to see those two words

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used when you’re talking about animals

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so if you think about the way that like

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a dog is positioned you could say toward

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the head is the Ceph Elend and toward

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the tail is the caudal end with people

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you don’t hear that quite as much but

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it’s good to know that it’s there so

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let’s go right around to the other side

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there’s Superior which means toward the

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top and the opposite of that would be

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inferior which is below my head is

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superior to my shoulder that one’s

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pretty straight forward medial and

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lateral

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okay so medial means toward the center

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line of the body

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anything that’s right along the center

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line and then lateral is out to the

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sides in yoga a lot of times we’ll talk

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about our breath initially from a medial

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reference point we’re talking about our

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breath being here and being here so

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these are the spaces where you’re going

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to feel the most movement initially as

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you get more skilled at pranayama we

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start to train people into a lateral

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breath where you’re using

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what we call the intercostal muscles the

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muscles in between your ribs to create a

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change in circumference around your body

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so a lateral breath is when we use the

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space on the sides of the body we

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breathe into the ribcage you’ll do a

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lateral breath when you’re in a side

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Bend because the one lung is more open

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than the other lung so you’re kind of

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forced into a lateral breath on one side

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and then a lateral breath on the other

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side okay now over on the leg

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I wrote that proximal and distal pairing

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again because it has the same principle

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on the leg the hip joint is proximal

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it’s closer toward the center of the

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body

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the foot is distal the tips of my toes

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would be the most distal part of my leg

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it’s the farthest away and you just use

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those in reference to each other the

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bottom of the foot gets a special

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distinction that’s called the plantar

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surface of the foot and then the dorsal

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surface of the foot is top of your foot

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the one that you can look at that’s

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important when we start to describe

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movement because that will help you to

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remember

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which is which with the movements of the

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ankle plantar surface is underneath the

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dorsal surfaces the top of the foot the

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bony part of the foot and then the hand

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is the same way we make a distinction

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between the palmar surface of the hand

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when we start to describe movements of

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the thumb that’s going to help you

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because we have this Palmer abduction

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that we do with the thumb which means

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moving toward the Palmer surface and

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then we have the dorsal surface of the

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hand so palm or surface dorsal surface

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and superior and inferior superficial

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and deep I think that covers all of

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those except for anterior and posterior

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so anterior front of the body

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posterior back of the body that one’s

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not so bad I talked about dorsal dorsal

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is the back I always think of a fish

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there’s the dorsal fin on a dolphin the

264
00:11:13,250 –> 00:11:15,500
dorsal side of the surf surface of the

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00:11:15,500 –> 00:11:17,600
body is the back the back

266
00:11:17,600 –> 00:11:19,430
of my hand so from in anatomical

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00:11:19,430 –> 00:11:22,519
position Palmer surfaces facing forward

268
00:11:22,519 –> 00:11:24,889
the dorsal aspect of my hand is the back

269
00:11:24,889 –> 00:11:27,050
of my hand the one spot that gets tricky

270
00:11:27,050 –> 00:11:28,759
is with the foot but it’s plantar

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00:11:28,759 –> 00:11:31,370
surface underneath dorsal surface is the

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00:11:31,370 –> 00:11:36,529
top of the foot ventral means toward the

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00:11:36,529 –> 00:11:38,930
belly toward the soft part of the body

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00:11:38,930 –> 00:11:41,269
and a lot of times you’ll see that with

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00:11:41,269 –> 00:11:43,130
a fish as well the dorsal side is where

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00:11:43,130 –> 00:11:45,050
the fin is the ventral side is

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00:11:45,050 –> 00:11:46,579
underneath it’s the belly of the fish

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00:11:46,579 –> 00:11:49,850
but this would be the ventral surface of

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00:11:49,850 –> 00:11:52,329
my body toward my belly the soft area

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00:11:52,329 –> 00:11:54,829
now let’s talk about positions because

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00:11:54,829 –> 00:11:57,350
if you’re not familiar with medical

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00:11:57,350 –> 00:11:59,480
terminology you might not have heard

283
00:11:59,480 –> 00:12:02,209
this distinction before but prone means

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00:12:02,209 –> 00:12:04,399
that you’re faced down your ventral

285
00:12:04,399 –> 00:12:06,529
surface is down toward the floor or your

286
00:12:06,529 –> 00:12:09,889
anterior surface is on the floor we do

287
00:12:09,889 –> 00:12:13,040
Cobra in prone we do different versions

288
00:12:13,040 –> 00:12:17,300
of Locust and prone it’s a lot of the

289
00:12:17,300 –> 00:12:19,459
things that require us to activate our

290
00:12:19,459 –> 00:12:22,880
back body we do in prone when we’re in

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00:12:22,880 –> 00:12:25,189
supine that means we’re on our back or

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00:12:25,189 –> 00:12:27,680
on our dirt our dorsal surface or our

293
00:12:27,680 –> 00:12:30,319
posterior surface that’s against the mat

294
00:12:30,319 –> 00:12:34,759
and when we’re in supine we do all sorts

295
00:12:34,759 –> 00:12:37,160
of different hamstring stretches we can

296
00:12:37,160 –> 00:12:40,220
do hip opening there but supine is a

297
00:12:40,220 –> 00:12:43,819
great position for supported postures if

298
00:12:43,819 –> 00:12:45,740
you need to keep the back straight and

299
00:12:45,740 –> 00:12:48,290
aligned supine is a nice place to do

300
00:12:48,290 –> 00:12:55,310
that biped 2 by 2 feet standing on your

301
00:12:55,310 –> 00:12:57,470
two feet and then we have quadruped ed

302
00:12:57,470 –> 00:12:59,180
which is a position that we find

303
00:12:59,180 –> 00:13:00,709
ourselves in a lot which means you’re in

304
00:13:00,709 –> 00:13:02,839
on your hands and your knees because

305
00:13:02,839 –> 00:13:05,630
it’s four points of contact with the

306
00:13:05,630 –> 00:13:07,790
floor quadruped at hands and knees like

307
00:13:07,790 –> 00:13:10,480
tabletop position would be quadruped ed

308
00:13:10,480 –> 00:13:13,459
so those are some different terms for

309
00:13:13,459 –> 00:13:15,980
positions now the last thing that I want

310
00:13:15,980 –> 00:13:18,319
to cover in this video are the planes of

311
00:13:18,319 –> 00:13:20,240
the body and we’ll revisit that on the

312
00:13:20,240 –> 00:13:22,040
next one when they talk about movements

313
00:13:22,040 –> 00:13:24,709
but the planes are the of the body are

314
00:13:24,709 –> 00:13:25,550
these imagined

315
00:13:25,550 –> 00:13:30,680
Neri dividing lines that help us to

316
00:13:30,680 –> 00:13:33,140
distinguish some of these words so I’ll

317
00:13:33,140 –> 00:13:36,800
start with the coronal plane and if I

318
00:13:36,800 –> 00:13:39,500
had a big sheet of glass that was going

319
00:13:39,500 –> 00:13:42,740
to divide my body in half front and back

320
00:13:42,740 –> 00:13:44,690
so say that there was this big sheet of

321
00:13:44,690 –> 00:13:46,519
glass that came down and split me in

322
00:13:46,519 –> 00:13:49,700
half right here it would divide me into

323
00:13:49,700 –> 00:13:52,640
the anterior of my body in the posterior

324
00:13:52,640 –> 00:13:56,450
of my body if you are lucky enough to

325
00:13:56,450 –> 00:13:58,640
see the body works exhibit where there’s

326
00:13:58,640 –> 00:14:00,560
all these different dissections of

327
00:14:00,560 –> 00:14:03,320
humans and animals a lot of these

328
00:14:03,320 –> 00:14:07,310
different planes are really shown very

329
00:14:07,310 –> 00:14:09,980
carefully where there’s a slice and

330
00:14:09,980 –> 00:14:11,480
another slice and another slice so you

331
00:14:11,480 –> 00:14:13,820
can see the inside workings of the body

332
00:14:13,820 –> 00:14:16,040
it’s really amazing if you ever get to

333
00:14:16,040 –> 00:14:18,050
go see that exhibit highly recommend it

334
00:14:18,050 –> 00:14:19,610
because it’ll make this stuff make a lot

335
00:14:19,610 –> 00:14:22,160
more sense but the coronal plane the way

336
00:14:22,160 –> 00:14:23,959
that I remember it is it’s like a crown

337
00:14:23,959 –> 00:14:26,870
if you were wearing a crown it was lit

338
00:14:26,870 –> 00:14:29,750
right at the crown of your head and it

339
00:14:29,750 –> 00:14:34,180
divides me into anterior and posterior

340
00:14:34,180 –> 00:14:36,890
okay so that’s the coronal plane

341
00:14:36,890 –> 00:14:39,079
now there’s the mid sagittal plane and

342
00:14:39,079 –> 00:14:41,540
the mid sagittal plane is going to split

343
00:14:41,540 –> 00:14:44,120
me in half right here and it’s going to

344
00:14:44,120 –> 00:14:48,260
divide my left from my right the closer

345
00:14:48,260 –> 00:14:50,720
to mid sagittal is the very center once

346
00:14:50,720 –> 00:14:52,579
a mid sagittal the closer you get to

347
00:14:52,579 –> 00:14:54,020
that you would be a more medial

348
00:14:54,020 –> 00:14:57,140
structure the farther away from you from

349
00:14:57,140 –> 00:14:58,550
that you get would be a lateral

350
00:14:58,550 –> 00:15:03,589
structure so my sternum the bone right

351
00:15:03,589 –> 00:15:08,570
here is medial to my rib which is more

352
00:15:08,570 –> 00:15:12,380
lateral okay so that’s the mid sagittal

353
00:15:12,380 –> 00:15:15,170
plane and then the transverse plane is

354
00:15:15,170 –> 00:15:17,180
going to split you right at the

355
00:15:17,180 –> 00:15:19,970
bellybutton from top to bottom that’s

356
00:15:19,970 –> 00:15:23,930
going to split the body into superior

357
00:15:23,930 –> 00:15:28,940
and inferior right in half okay so you

358
00:15:28,940 –> 00:15:31,130
think of that one as this huge sheet of

359
00:15:31,130 –> 00:15:35,480
glass coming right through there the

360
00:15:35,480 –> 00:15:37,010
important thing to understand about

361
00:15:37,010 –> 00:15:37,850
these three different

362
00:15:37,850 –> 00:15:39,769
planes of the bodies they’re always

363
00:15:39,769 –> 00:15:43,310
shown in the very middle version right

364
00:15:43,310 –> 00:15:45,440
so we’re split completely in half front

365
00:15:45,440 –> 00:15:48,800
to back or split top to bottom superior

366
00:15:48,800 –> 00:15:52,220
inferior or we’ll split right through

367
00:15:52,220 –> 00:15:54,649
the middle so that’s midsagittal is the

368
00:15:54,649 –> 00:15:57,110
perfect match of left and right but

369
00:15:57,110 –> 00:16:00,199
there’s other sagittal planes along that

370
00:16:00,199 –> 00:16:01,970
an infinite number really

371
00:16:01,970 –> 00:16:04,940
so there’s midsagittal right there and

372
00:16:04,940 –> 00:16:07,160
then there’s another sagittal plane

373
00:16:07,160 –> 00:16:10,519
right next to it and another sagittal

374
00:16:10,519 –> 00:16:14,899
plane right next to it so if we started

375
00:16:14,899 –> 00:16:16,790
at midsagittal and you split me there

376
00:16:16,790 –> 00:16:18,680
then you go over and there’s another

377
00:16:18,680 –> 00:16:20,810
sagittal plane and another sagittal

378
00:16:20,810 –> 00:16:23,540
plane and another all the way down the

379
00:16:23,540 –> 00:16:25,220
same thing with the coronal plane so

380
00:16:25,220 –> 00:16:27,380
there’s a coronal plane that splits me

381
00:16:27,380 –> 00:16:29,569
directly in half to anterior and

382
00:16:29,569 –> 00:16:31,399
posterior but then you can move it

383
00:16:31,399 –> 00:16:32,930
forward a little bit and forward a

384
00:16:32,930 –> 00:16:35,000
little bit so you get these slices of

385
00:16:35,000 –> 00:16:37,850
the body the transverse plane would be

386
00:16:37,850 –> 00:16:39,380
the same thing you could split me right

387
00:16:39,380 –> 00:16:41,420
through the middle but then you can also

388
00:16:41,420 –> 00:16:45,290
have a slice going up or down and where

389
00:16:45,290 –> 00:16:48,439
this becomes really relevant is when you

390
00:16:48,439 –> 00:16:50,269
have different imaging studies if you

391
00:16:50,269 –> 00:16:52,130
get MRIs and things like that it’s going

392
00:16:52,130 –> 00:16:55,220
to tell you the view that you’re looking

393
00:16:55,220 –> 00:16:58,939
at it might be a transverse cut of a

394
00:16:58,939 –> 00:17:01,279
joint the knee for example if you’re

395
00:17:01,279 –> 00:17:02,750
trying to figure out if there’s a tear

396
00:17:02,750 –> 00:17:04,640
somewhere you might be looking at some

397
00:17:04,640 –> 00:17:09,260
transverse images of the knee the other

398
00:17:09,260 –> 00:17:11,059
place that this is going to become

399
00:17:11,059 –> 00:17:12,740
important is when we start to talk about

400
00:17:12,740 –> 00:17:14,869
different movements each movement

401
00:17:14,869 –> 00:17:18,559
happens on a specific plane rotation

402
00:17:18,559 –> 00:17:21,260
happens on a transverse plane because if

403
00:17:21,260 –> 00:17:23,089
you split my arm right here and then I

404
00:17:23,089 –> 00:17:25,220
start to rotate from side to side that

405
00:17:25,220 –> 00:17:27,799
transverse plane would be moving around

406
00:17:27,799 –> 00:17:33,200
with it yeah so you’d be spinning it

407
00:17:33,200 –> 00:17:35,510
around like that or from the trunk if

408
00:17:35,510 –> 00:17:39,950
you were doing shoulder flexion and

409
00:17:39,950 –> 00:17:42,620
extension instead of the mid sagittal

410
00:17:42,620 –> 00:17:44,360
line being here you would think of the

411
00:17:44,360 –> 00:17:47,059
midsagittal following the arm and you’re

412
00:17:47,059 –> 00:17:49,030
moving well it wouldn’t be a midsagittal

413
00:17:49,030 –> 00:17:51,220
just be as agile but you would be moving

414
00:17:51,220 –> 00:17:54,250
on that sagittal plane

415
00:17:54,250 –> 00:17:56,260
okay well we’ll talk about that a little

416
00:17:56,260 –> 00:17:58,750
bit more in the next video to wrap that

417
00:17:58,750 –> 00:18:01,270
together with the movements but to start

418
00:18:01,270 –> 00:18:03,990
off with just get comfortable with that

419
00:18:03,990 –> 00:18:05,800
terminology because when we start

420
00:18:05,800 –> 00:18:07,930
talking about muscles and bones and some

421
00:18:07,930 –> 00:18:09,790
other structures those terms are going

422
00:18:09,790 –> 00:18:10,870
to come up and you’re gonna want to know

423
00:18:10,870 –> 00:18:13,000
what they are without trying to flip

424
00:18:13,000 –> 00:18:15,000
back through your book to look them up

425
00:18:15,000 –> 00:18:18,820
so I hope you’ll stick around for the

426
00:18:18,820 –> 00:18:21,130
next few videos in the series to kind of

427
00:18:21,130 –> 00:18:23,050
gel all of that Anatomy information

428
00:18:23,050 –> 00:18:24,490
together thank you for joining me

429
00:18:24,490 –> 00:18:26,970
namaste

430
00:18:33,159 –> 00:00:00,000
you

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