Cultivating a Sustainable Core

Liz Gillem Duncanson is a Licensed Physical Therapist, C-IAYT Yoga Therapist, Registered Yoga Teacher, Certified Athletic Trainer, and Certified Strength and Conditioning Specialist. She has over 30 years of experience in Sports Medicine and over 20 years of practice in Physical Therapy and Orthopedics. She is owner and sole proprietor of Body Temple Physical Therapy and Yoga, a private physical therapy practice, in Oakland, California and Body Temple Online, an international yoga therapy education provider.

Liz Duncanson shares profound personal stories, insights, movement practices, and wisdom in this book. She blends yoga with updated functional biomechanics and spirituality for the "Earth Suit" and the "Ethereal Realm". The book is a treasure for health care providers, wellness practitioners, and also those seeking to optimize their own mind, body and spirit as integrated, interdependent parts. Readers will obtain a broad myofascial, viscerosomatic, neuroendocrine and energetic view of the core of the body, in contrast to what has previously been depicted in the scientific world as a fragmented isolated centre of the body core. The use of imagery, illustrations and exercise sequencing combine to create a guide for fitness as well as rehabilitation and the results of implementing this work can lead to an aligned, mindful, fully breathing core. Liz Duncanson elegantly defines and explains the yoga practices that offer spiritual awareness, growth, and a glimpse into bliss and offers readers pearls beyond yoga Asanas and Pranayama. I highly recommend it.

• AcknowledgementsDisclaimersForeword by Shelly ProskoPrefaceAuthor JourneyCore ConceptsHow To Use This BookPART I: CORE FOUNDATIONS1. Introduction To The CoreIntegrated and Holistic Rehabilitation TrendsRegional Interdependence Bio-Psycho-Social-Spiritual Models of Health2. Introduction To YogaKoshasEight Limbs of Yoga3. Layers Of The Core4. Basic TerminologyPlanes of Movement Relative Anatomical Locations and MovementsPART TWO: THE SUSTAINABLE CORE5. The Bony CoreBony Core AnatomyNeutral SpinePosture DiscussionHow to Find a Neutral Spine ZonePassive Connective TissueFasciaTensegrity6. The Muscular CoreCore MusclesProximal Stability Yields Distal MobilitySustainable Core MusclesPelvic Floor Muscles (PFM)Healthy PFMPFM InfluencersCompromised PFMPFM RehabilitationCoordination of PFM with Abdominal MusclesTransverse Abdominis Muscle (TVA)Healthy TVACompromised TVAParallel PFM and the DiaphragmRespiratory Diaphragm Muscle (RD)Traditional CoreIntra-Abdominal pressure"Wings"Kinetic Chain TheoryGlottis / Vocal FoldsThree Diaphragm MusclesAxial Extension and Co-contractionExploring The Sustainable Core MusclesBarriers to Sustainable Core RecruitmentBarrier 1: Chronic Poor Posture with Crossed SyndromesBarrier 2: Unmanaged Intra-Abdominal PressureBarrier 3: Persistent Overuse of Accessory Breathing Muscles7. The Breathing CoreBreathing MechanicsInspirationAccessory Inspiration MusclesExpiration and Accessory Expiration MusclesBreathing Pattern Disorders (BPD)Chest BreathingMouth Breathing and Sleep ApneaRespiratory Muscle TrainingHyperventilationEmergency Core Muscles (Accessory Breathing Muscles)Sympathetic Core Muscle RecruitmentVagal TonePranayamaDeep Slow BreathingPolyvagal TheoryAbdomino-Diaphragmatic Breath (Calming Breath)Thoraco-Diaphragmatic Breath (Centering Breath)Three-Part Breath (Dirga Pranayama; Full, Yogic Breath)Ujjayi Breath (Controlled Glottal Breath)Three Diaphragms and Energy8. The Mindful Core Why Does Yoga Work?Heart Rate Variability (HRV) and Vagal ToneGut-Brain AxisInterceptionMindfulnessConscious Competence Learning ModelPain ScienceCompassionate Health Care9. Energetic CoreGunasPranaNadisChakrasVayusBandhas and Diaphragm MudrasModified Maha BandhaPART THREE: PRACTICES10. Implementing Change via Therapeutic ExerciseYoga and Healthy LifestylesOrder of Exercise ProgressionGraded Load And Pacing Planes Of Gravity And Developmental ProgressCheck in with Sustainable Core11. Breathing ExercisesDuration InstructionsBox BreathLengthening the Exhalation Instructions Alternate Nostril Breathing (Nadi Shodhana) Instructions"Abdomino-Diaphragmatic Breath" Instructions"Thoraco-Diaphragmatic Breath" Instructions"Three-Part Breath" (Dirga Pranayama) Instructions"Ujjayi Breath" (Controlled Glottal Breath) Instructions12. Therapeutic Physical - Energetic PracticesReverse Kegel (PFM Awareness) Exercise InstructionsTransverse Abdominis (TVA) Recruitment with Belly BreathScapular Retraction and DepressionSupine MarchingNeutral Spine Posture in QuadrupedPregnant CatQuadruped Spinal Extension and Flexion (Cat and Cow)Quadruped with Spinal Side-Bending and Rotation Standing Thorax Rotation at the WallPlank on Forearms/ElbowsPlank on HandsDownward Facing DogMountain PoseStanding Side-Bends with Overhead Arm StretchChair PoseFunctional Squat