Part 1: The Psoas

In this first of two courses in the Anatomy of the Centered Body series we focus on the psoas and its important role in structural integrity. You will learn how to both identify and correct deep structural imbalances in your body that may be preventing you, and your students, from being truly centered. 

Lecture Session

In the opening lecture session, Donna will unravel the complexities of the deepest core muscles of the body, the psoas, to reveal its function as an extraordinary unifying structure for the entire body. 

When these deep core muscles become unbalanced, the position of the pelvis and spine is thrown off-center. This can result in poor posture, back pain, and discomfort and restriction in movement. You will learn extraordinarily effective techniques to soften, hydrate, and release and lengthen the psoas muscles and relieve these symptoms. 

Video Tutorial One

Learning to release the psoas and spinal muscles begins in Constructive Rest Position (CRP)– a very specific supine practice that can alleviate compression in the lumbar spine and release pressure in the sacroiliac joint. Donna will show five different variations of this position for addressing conditions such as inflammation, hyperlordosis (accentuation of the lumbar curvature), sacroiliac instability, and more specific spinal pathologies such as spondylolisthesis (forward shift of the lumbar vertebrae). This section of the tutorial will give you a toolbox for helping students who previously could not lie comfortably with the legs straight to find a restful relaxation position.

Video Tutorial Two

In this tutorial you’ll learn a series of gentle techniques to release and lengthen the psoas muscles. Techniques offered include those that can be practiced independently or with the assistance of a sensitive partner, incorporating simple props such as a towel, Muscle Release Ball, bolster, or chair. You can cherry pick these techniques to use one or two practices within a Yoga class. Or you can use the techniques as part of a targeted therapeutic protocol to resolve deep core imbalances that may be contributing to spinal and pelvic discomfort. 

Part 2: The Core Cylinder

In this second of two courses in the Anatomy of the Centered Body series we focus on the core cylinder and how it can be developed to improve structural integrity.

Lecture Session

 Donna will introduce you in her uniquely engaging way, to the “secondary core muscles” of the body; the thoracic and pelvic diaphragm, multifidus, and transverse abdominis. How do these muscles coordinate with the medium of the psoas to provide core stability? You’ll learn how engaging thoraco-diaphragmatic breathing is crucial to core stability and how the use of ideokinetic imagery can help to “switch-on” the core body. Drawing on this material, you’ll learn how to safely improve your flexibility in Yoga practices without compromising pelvic and spinal stability.

Video Tutorial One

 Almost everyone has slight differences between the two sides of their body. For some people these asymmetries will be the cause of one-sided discomfort, pain, and movement dysfunction. In this tutorial you’ll learn gentle somatic release techniques that specifically address imbalance in quadratus lumborum (psoas major’s neighbor and partner in crime), as well as supported assymetrical spinal traction work. You’ll conclude the session with a self-care osteopathic technique - The Pelvic Reset - that can be used at the beginning or end of any session to realign and stabilize the pelvis. Finally, in preparation for the next tutorial you’ll learn how to kick-start Thoraco-Diaphragmatic breathing as a support for core stabilization and the importance of distinguishing this Abdominal Breathing.

Video Tutorial Two

Learning to shift the focus from “how far, how much,” to practicing with a stable core is the beginning of learning the deeper purpose of Yoga practice: to quieten the mind and cultivate physical, mental and emotional steadiness. In this tutorial Donna will begin with a simple core strengthening series, followed by a therapeutic approach to increasing hip mobility while simultaneously securing pelvic stability. Sharing a powerful ideokinetic imagery practice that helps to switch on the deep core muscles, Donna will then lead you through some basic Yoga postures and sequences finishing with a “back-to-center” Savasana.

Part 1: The Psoas

In this first of two courses in the Anatomy of the Centered Body series we focus on the psoas and its important role in structural integrity. You will learn how to both identify and correct deep structural imbalances in your body that may be preventing you, and your students, from being truly centered. 

Lecture Session

In the opening lecture session, Donna will unravel the complexities of the deepest core muscles of the body, the psoas, to reveal its function as an extraordinary unifying structure for the entire body. 

When these deep core muscles become unbalanced, the position of the pelvis and spine is thrown off-center. This can result in poor posture, back pain, and discomfort and restriction in movement. You will learn extraordinarily effective techniques to soften, hydrate, and release and lengthen the psoas muscles and relieve these symptoms. 

Video Tutorial One

Learning to release the psoas and spinal muscles begins in Constructive Rest Position (CRP)– a very specific supine practice that can alleviate compression in the lumbar spine and release pressure in the sacroiliac joint. Donna will show five different variations of this position for addressing conditions such as inflammation, hyperlordosis (accentuation of the lumbar curvature), sacroiliac instability, and more specific spinal pathologies such as spondylolisthesis (forward shift of the lumbar vertebrae). This section of the tutorial will give you a toolbox for helping students who previously could not lie comfortably with the legs straight to find a restful relaxation position.

Video Tutorial Two

In this tutorial you’ll learn a series of gentle techniques to release and lengthen the psoas muscles. Techniques offered include those that can be practiced independently or with the assistance of a sensitive partner, incorporating simple props such as a towel, Muscle Release Ball, bolster, or chair. You can cherry pick these techniques to use one or two practices within a Yoga class. Or you can use the techniques as part of a targeted therapeutic protocol to resolve deep core imbalances that may be contributing to spinal and pelvic discomfort. 

Part 2: The Core Cylinder

In this second of two courses in the Anatomy of the Centered Body series we focus on the core cylinder and how it can be developed to improve structural integrity.

Lecture Session

 Donna will introduce you in her uniquely engaging way, to the “secondary core muscles” of the body; the thoracic and pelvic diaphragm, multifidus, and transverse abdominis. How do these muscles coordinate with the medium of the psoas to provide core stability? You’ll learn how engaging thoraco-diaphragmatic breathing is crucial to core stability and how the use of ideokinetic imagery can help to “switch-on” the core body. Drawing on this material, you’ll learn how to safely improve your flexibility in Yoga practices without compromising pelvic and spinal stability.

Video Tutorial One

 Almost everyone has slight differences between the two sides of their body. For some people these asymmetries will be the cause of one-sided discomfort, pain, and movement dysfunction. In this tutorial you’ll learn gentle somatic release techniques that specifically address imbalance in quadratus lumborum (psoas major’s neighbor and partner in crime), as well as supported assymetrical spinal traction work. You’ll conclude the session with a self-care osteopathic technique - The Pelvic Reset - that can be used at the beginning or end of any session to realign and stabilize the pelvis. Finally, in preparation for the next tutorial you’ll learn how to kick-start Thoraco-Diaphragmatic breathing as a support for core stabilization and the importance of distinguishing this Abdominal Breathing.

Video Tutorial Two

Learning to shift the focus from “how far, how much,” to practicing with a stable core is the beginning of learning the deeper purpose of Yoga practice: to quieten the mind and cultivate physical, mental and emotional steadiness. In this tutorial Donna will begin with a simple core strengthening series, followed by a therapeutic approach to increasing hip mobility while simultaneously securing pelvic stability. Sharing a powerful ideokinetic imagery practice that helps to switch on the deep core muscles, Donna will then lead you through some basic Yoga postures and sequences finishing with a “back-to-center” Savasana.