Cultivating a Sustainable Core

Acknowledgements
Disclaimers
Foreword by Shelly Prosko
Preface
Author Journey
Core Concepts
How To Use This Book

PART I: CORE FOUNDATIONS
1. Introduction To The Core
Integrated and Holistic Rehabilitation Trends
Regional Interdependence
Bio-Psycho-Social-Spiritual Models of Health
2. Introduction To Yoga
Koshas
Eight Limbs of Yoga
3. Layers Of The Core
4. Basic Terminology
Planes of Movement
Relative Anatomical Locations and Movements
PART TWO: THE SUSTAINABLE CORE
5. The Bony Core
Bony Core Anatomy
Neutral Spine
Posture Discussion
How to Find a Neutral Spine Zone
Passive Connective Tissue
Fascia
Tensegrity
6. The Muscular Core
Core Muscles
Proximal Stability Yields Distal Mobility
Sustainable Core Muscles
Pelvic Floor Muscles (PFM)
Healthy PFM
PFM Influencers
Compromised PFM
PFM Rehabilitation
Coordination of PFM with Abdominal Muscles
Transverse Abdominis Muscle (TVA)
Healthy TVA
Compromised TVA
Parallel PFM and the Diaphragm
Respiratory Diaphragm Muscle (RD)
Traditional Core
Intra-Abdominal pressure
"Wings"
Kinetic Chain Theory
Glottis / Vocal Folds
Three Diaphragm Muscles
Axial Extension and Co-contraction
Exploring The Sustainable Core Muscles
Barriers to Sustainable Core Recruitment
Barrier 1: Chronic Poor Posture with Crossed Syndromes
Barrier 2: Unmanaged Intra-Abdominal Pressure
Barrier 3: Persistent Overuse of Accessory Breathing Muscles
7. The Breathing Core
Breathing Mechanics
Inspiration
Accessory Inspiration Muscles
Expiration and Accessory Expiration Muscles
Breathing Pattern Disorders (BPD)
Chest Breathing
Mouth Breathing and Sleep Apnea
Respiratory Muscle Training
Hyperventilation
Emergency Core Muscles (Accessory Breathing Muscles)
Sympathetic Core Muscle Recruitment
Vagal Tone
Pranayama
Deep Slow Breathing
Polyvagal Theory
Abdomino-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 Energy
8. The Mindful Core
Why Does Yoga Work?
Heart Rate Variability (HRV) and Vagal Tone
Gut-Brain Axis
Interception
Mindfulness
Conscious Competence Learning Model
Pain Science
Compassionate Health Care
9. Energetic Core
Gunas
Prana
Nadis
Chakras
Vayus
Bandhas and Diaphragm Mudras
Modified Maha Bandha
PART THREE: PRACTICES
10. Implementing Change via Therapeutic Exercise
Yoga and Healthy Lifestyles
Order of Exercise Progression
Graded Load And Pacing
Planes Of Gravity And Developmental Progress
Check in with Sustainable Core
11. Breathing Exercises
Duration Instructions
Box Breath
Lengthening 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) Instructions
12. Therapeutic Physical - Energetic Practices
Reverse Kegel (PFM Awareness) Exercise Instructions
Transverse Abdominis (TVA) Recruitment with Belly Breath
Scapular Retraction and Depression
Supine Marching
Neutral Spine Posture in Quadruped
Pregnant Cat
Quadruped Spinal Extension and Flexion (Cat and Cow)
Quadruped with Spinal Side-Bending and Rotation
Standing Thorax Rotation at the Wall
Plank on Forearms/Elbows
Plank on Hands
Downward Facing Dog
Mountain Pose
Standing Side-Bends with Overhead Arm Stretch
Chair Pose
Functional Squat