Breathing Mechanics and Asana

An emphasis on breathing is central to the practice of yoga. Where most pranayama practices are promoted for their physiological responses and nervous system regulation, the breathing practices in this course are examined for their effects on the pressure systems of the body. Join Jules Mitchell for a unique discussion on the anatomy and mechanics of breathing and how it can influence posture, pain, and even range of motion. Put the theories in action by exploring how different breathing approaches within the poses create profound results.

Topics include:

• Force and pressure systems
• Thoracic and pelvic diaphragms
• The core and its misconceptions
• The axial skeleton and the soft spine
• Breathing spaces
• Directional breathing
• When and when not to cue the breath
• Best practices for the general public

Somatic Principles for Yoga

As yoga becomes more mainstream and exercise science enters the conversation, it is easy to be consumed by the physicality of the postures. When we continue to emphasize mindfulness, we naturally teach with a focus on sensing and feeling.  Somatics, or moving within, is at the essence of all yoga postures, whether vigorous or restorative. In this course, Jules Mitchell draws from motor control theory, the stretching research, and current pain science to explore how and why various somatic principles work. You’ll experience examples from variety of somatic education programs and discover how to incorporate “mini lessons” into your yoga sequencing. Dress comfortably and be prepared to roll around on the floor!

Themes include:

• Learning instead of achieving
• Proprioception and interoception
• Variability
• Neuroplasticity
• Developmental patterns
• Mobility of the ribs, spine, and pelvis

Flexibility: Principles, Practices, and Purpose

Flexibility is one of the most popular, and sometimes controversial, topics of the last decade. While it is arguably overrated, it is not as dangerous or detrimental as is often claimed. Moreover, stretching and yoga appear synonymous in the mainstream media and the reaction within the community tends to either glorify or deny the entire notion. Enter Jules Mitchell, author of Yoga Biomechanics: Stretching Redefined, to help you explore both perspectives while empowering you with education to make informed decisions about why to stretch and when it matters.

This weekend course is designed to provide an in-depth exploration of what stretching is and how to do it effectively. By the end of this workshop, participants will:

• Distinguish between the 6 different stretching modalities.
• Incorporate a variety of stretching techniques into yoga sequences.
• Learn how to increase range of motion safely and effectively.
• Understand eccentric contractions and the latest research.
• Master muscle physiology and how load fits into the stretching narrative.
• Explore connective tissue mechanics in multiple contexts such as pain, injury, and ROM.
• Question the physical, mental, and emotional benefits of stretching practices.
• Recognize common stretching myths and misconceptions.
• Gain the knowledge and skills necessary to confidently talk about how stretching works.

Jules has spent the last decade teaching yoga teachers about the science, biomechanics, and physiology of stretching. Join her for her comprehensive stretching course that will take your education to the next level. Suitable for yoga teachers of all levels, as well as any individual interested in learning more about stretching practices, this course is about stretching your minds as much as your bodies.

Yoga and the Lumbopelvic Hip Complex: Rediscovering Resilience 

Introducing an innovative and educational yoga course that examines the anatomy and biomechanics of the lumbo-pelvic-hip complex (LPHC) from an evolutionary and adaptive perspective. You’ll learn what skeletal structures such as the spine, pelvis, SI joint, and hip joint can do and are capable of. You’ll reinstate positive narratives around misunderstood muscles such as the glutes, hip rotators, core, and pelvic floor. You’ll then apply these narratives to conventional ideas about yoga alignment and cueing, challenging some of the popular and mainstream ideas about what is safe.

Join Jules Mitchell, author of Yoga Biomechanics: Stretching Redefined, for a thought-provoking course that will give you the confidence to teach yoga to a wide demographic of students that are often overlooked for being too fragile or having too many unknowns. As always, Jules references recent research and emerging clinical perspectives as supporting materials while maintaining a holistic view of how one experiences yoga. Topics include:

• Applications of pain science
• Directed breathing practices
• Back pain and yoga alignment
• Reframing imbalances and compensations
• Bone, muscle, and joint physiology
• Connective tissue mechanics
• Pelvic floor function
• Scoliosis and asymmetry
• Various lumbo-pelvic-hip pathology

This course is not intended to replace medical advice or treatment.

Yoga Biomechanics: Stretching Redefined

Classical asana meets the latest scientific research in this 5-day course led by Jules Mitchell MS, CMT, ERYT500. Foundational concepts of biomechanics are introduced alongside important principles in exercise science that should be part of every yoga teacher training curriculum. From here, you’ll participate in a comprehensive discussion evaluating the benefits and resolving many unknowns about stretching. The conversation then expands to examine where yoga asana can be informed by such knowledge and which claims about our beloved practice are valid.

This course also dives into the physiology and behavior of biological tissues and how they adapt to repeated mechanical stresses. Experience how to best achieve specific outcomes in asana through mobility drills, purposeful prop placement, and the concept of co-contraction. You will gain confidence in using postures as assessments and therapeutic tools both in your practice and private sessions. Question common cues and popular buzzwords to avoid ambiguous and unnecessary instructions.

Topics include:

• Load management
• Stretch tolerance
• Stress, strain and time-dependent outcomes
• Exploring isometric and eccentric loading in asana
• Resistance stretching
• Increasing end range performance
• Alignment and variability
• Adjustments and props with biomechanical intent

This course includes a brief homework component where teachers learn to critically evaluate a yoga related scientific study to assess methods, comprehend outcomes and determine its practical relevance in teaching. While slightly intimidating at first, this lesson turns out to be everyone’s favorite part! Please bring a journal, either electronic or paper.