Roasted Cauliflower Salad Recipe
One of the major benefits of the LYT Method Level 1 (200-Hour) Teacher Training is that you have the opportunity to learn a number of key physical therapy concepts. Because this method is designed by physical therapist Lara Heimann and the movements are filtered through the physical therapy lens the intelligence of physical therapy and its viewpoint on how to move your body well is seamlessly interwoven throughout. This teacher training allows you to incorporate these concepts into your knowledge and personal practice to better understand and communicate how your body is meant to move in order to be and feel at its best. This is a very empowering process that has a practical impact on your life and the lives of anyone you might work with.
Below is a list of some of the main physical-therapy-derived concepts that are an essential part of the LYT Method and that you will have the opportunity to learn and explore during the training. This is not a comprehensive list, but it’s a great starting point.
Neutral Pelvis & Spine – Being able to understand what it feels like to have your pelvis and spine in a neutral position is a foundational concept to good movement. Although it may seem straightforward on its surface, this concept has a lot of nuance, and being able to find neutral in dynamic movement is not easy, but doable and worth the effort. Learning what neutral means and how to find it in your body and then intentionally move in and out of it when necessary will hold you in good stead for the rest of your life.
Deep-dive into anatomy – Understanding your own anatomy is an important aspect of developing a deeper connection to ourselves and to humanity writ large. This teacher training provides you with the anatomy and anatomical concepts that you need to be able to appreciate what is happening on a much deeper level on the inside while you move around your mat.
What is the core? – In common parlance, when we say “core” we are typically referring to our abs. But, from a physical therapy standpoint, the core includes everything from the outer shoulders to the base of the pelvis, your entire torso. Learning everything that is involved in your core and how to best utilize its engagement to your advantage in movement, is another key concept you’ll be exposed to.
Functional Training – We hear a lot about functional training in the fitness and movement industry these days. But what does that mean? Functional training is training for life, it is training for optimally performing the types of movements you do on a daily basis so that when you go to do them you do them in a way that doesn’t hurt you and that promotes the long-term health and well-being of your body. In the LYT Method, functional training is woven into everything we do. We all deserve this kind of training so that we can stay healthy and strong for as long as possible.
Neurodevelopmental Sequence – In every LYT Method class we start with “the reset” which incorporates the neurodevelopmental sequence to help us reset our body back to a more neutral starting point, so we can begin to layer on more complex movements. This sequence is based on the normal movement progression that babies follow as they learn to roll, sit, crawl, stand, and then walk. It is used in clinical settings to help patients learn proper movement strategies and it allows you to establish these strategies as the foundation of your movement practice so that you can move successfully in any number of ways.
Neural Mapping – You’ll explore the concept of neural mapping or brain mapping. Over time, our brains wire to fire a certain way and we end up doing movements in the way that we’ve habitually done them. But these movement patterns aren’t always optimal. In the LYT Method, we create opportunities for you to refine your movement patterns and then rewire your brain map through repetition throughout the class, through a process called neuro-muscular rewiring. This process is how you change your movement patterns to better support you over the long haul.
Mobility, Stability, & Adaptability – LYT Method movement will allow you to achieve mobility, stability, and adaptability in all of your movements and across all of your body. To have a resilient body, you want to have all three of these components present. The LYT Method sets you up to be mobile where you need it, strong when you need it, and to adapt to whatever comes your way with aplomb.
Find out more about our upcoming LYT Method Level 1 Teacher Training here! Registration opens Sunday, August 13, 2023 and the course starts Sunday, September 17, 2023.
Reason why: most folks have an idea of what the core is but it’s devolved over time. We saw the same thing happen to Kegels which have now been villainized on social media: it’s a game of telephone where the original message of what the core is has just become a vague idea of what we need to work on to stay fit and healthy. So I am spilling the tea, maybe throwing out a controversial opinion. But hey, I am a pelvic physical therapist, it’s in my character to be a disrupter and questioner in the movement for social justice. So let’s get into it.
When we hear “core”, our mind goes to flat stomachs, six-pack abs, and being able to hold a plank for longer than is comfortable. But the core is so so SO much more than that. The core is everything but our limbs. It is the rotator cuff musculature, the deep muscles of the head and the neck that stabilize our skull, the pelvic floor, respiratory muscles, and the deep abdominal and low back muscles. That’s a lot of stuff packed into this term “the core”. It can be overwhelming to think about all these muscles and how we can optimize their function. But truly, it all comes back to a well-balanced exercise practice.
In the realm of yoga, I see it all the time, folks will hold that chaturanga, desperate to hold it for as long as possible to get a “strong core”. But meanwhile, their lower neck is extending and their hips are dropping. Their abdominals and traps are trying to hold on for dear life because the muscles of the trunk can’t exert enough force to stabilize us. The result: we get more prone to neck pain, abdominal separation, and low back pain.
So what do you do?? Be on the lookout for compensations in your practice and tune into your body. Do you feel the muscles under your underarms working to support you? Are you gripping your jaw and holding your breath? This is the mindfulness part of yoga – connecting to the body and breath so as to be aware of your body’s movements and where it may need more support. So from me to you, give yourself a break and stop obsessing over a “strong core”. You are strong, and frankly bad***. Make sure you aren’t neglecting parts of your body because they are hard to work on. It’s those things that are going to build your body’s resilience and keep your trunk stable and strong.
Anatomy and biomechanics tells me so. And I’ve personally watched my body and movement abilities change for the better since beginning my yoga journey. I was always athletic, but I never had the type of connection to my core strength that I developed when I started my yoga practice.
It’s made life easier. Everything from less overall body fatigue to more definition in my abs (if you care about that sort of thing). But most importantly, I elevate the people around me. I stand taller, and naturally, others mimic that and stand taller too. I have more energy because I’m a more efficient mover, which means I’m kinder to the people I love.
And in my career as a physical therapist, wellness coach, and yoga instructor, I have the pleasure of teaching others how to build their core strength through yoga to bolster functional movement, too.
Think of the core as this 360 container or tree trunk that is the energetic and physical hub of your body. It’s operational headquarters. Meanwhile, corporate headquarters and the CEO lives up in the brain. The brain sends signals down through the nervous system when you decide to move so that you can dress yourself, drive a car, and clean your home. But what happens when the operational headquarters isn’t optimized?
Energy is lost therefore requiring more of your body’s precious resources to move from point A to point B. Optimizing core strength is the key to improving all movement, increasing energy efficiency, and therefore making life easier, more fun, and less tiring.
Here are 3 simple yoga moves you can do right now to bolster functional movement:
Allow me to let you in on the real secret to more energy and grace….a strong and functional core while moving through poses aka core strength in transitions.
Once you have the basics down, you can uplevel by learning how to properly brace your core while moving between poses. And this is where you truly become magical – grow taller, feel lighter, increase endurance.
This is truly what creates functional movement. Here are two functional examples of core strength at work:
Practicing moves like these with max core efficiency within a yoga asana practice will build a more efficient energy system. Your body, your mind, and your loved ones will thank you for it when they see the change in how you hold yourself and the brighter demeanor you adopt with your newfound energy.
Try the moves above and make sure to post it on instagram and tag @lytyogamethod and @thalialovee so we can celebrate you and encourage you!
If you aren’t already a subscriber, make sure to check out LYTdaily for core-centric yoga classes to joyfully bolster your functional movement.
I’ll see you on the mat, be well.
Your Wellness Guide – empowering you to take up space,
Dr. Thalia Dorsten
PT, DPT, AT, RYT-200
IG: @thalialovee
Liked this article?
DM me! I’d love to hear from you ♥️
If you have ever experienced low back pain, had a coach/trainer and/or ever gone to physical therapy, I am willing to bet you were told (or felt the need) to STRETCH your hamstrings. You probably felt a cramping and tightness sensation in the back of your legs and thought, “if I could just stretch these further, deeper and more often, the pain will go away.” Despite continuing to stretch, whether regularly or infrequently, these symptoms often do not improve. For some people they may have even gotten worse!
When most people experience a sensation of pain or tightness down the back of their leg/thigh, they immediately assume it is the hamstring muscle. And one would think, if the muscle is tight, then you should stretch it. Well, the first thing I will tell you is that if a muscle is TIGHT, it is more often than not also very WEAK. If you only stretch a tight muscle, you are continuing to do a disservice as you are further WEAKENING that muscle, as opposed to creating an optimal length-tension relationship that is required for a muscle to fire and function properly. The goal should be to STRENGTHEN the hamstring by activating the posterior chain through exercises such as bridging or squatting with good hip hinge activation. Activating the hamstring muscle sends motor-firing signals to the muscle to help stabilize and support the spine, hips, and knees, and will actually cause less pain. It might even LENGTHEN the muscle, just by activating it. To ensure you are lengthening the muscle while strengthening, ECCENTRIC muscle contractions work best. Eccentric means activating a muscle in its lengthening phase. For the hamstring specifically, its main action or shortening phase is with hip extension and knee flexion. Therefore, its Eccentric or LENGTHENING phase would be hip flexion and knee extension.
An example of this is my personal favorite, the “runners stretch”, which we do in our LYT yoga classes. We are hinged forward, flexed at the hips, with the hands on the floor or elevated on blocks as you sit back and straighten your front knee, pulling the toes up towards you. This straightening is ACTIVE to prevent injury and also promotes that eccentric work. Another example we sometimes use in LYT yoga classes is the standing L. Similar to the runner’s stretch, we are hinged forwards and flexed at the hips with the hands on the floor or blocks. The back leg in this case is behind you at hip height in an L position. To eccentrically work your hamstrings in this position, begin by ACTIVELY bending and straightening your bottom knee. Other non yoga and more open chain exercises include a reverse hamstring curl: sitting upright with a thick resistance band around your ankle, use your opposite leg to help you more passively bend the knee of the ankle that is in the band, then actively and slowly as possible begin to straighten the knee, resisting the band that is already pulling you straighter.
Going back to the runner’s stretch mentioned above, my second question is are you ACTUALLY stretching the hamstrings, or are you just irritating your sciatic nerve? Again, most people think this sensation in the back of their legs is a muscle, but more often than not it is related to an irritated nerve or fascial line that affects what is called the entire posterior chain or back body. When we excessively stretch the hamstring, especially using a strap and lying on the back, we often tend to over-pull the pelvis, thus the low back is also being pulled and compressed in the process. The sciatic nerve runs from the lumbar spine down the back of the leg all the way to the bottom of the foot and big toe. Nerves, unlike muscles, DO NOT like to be stretched! The compression of the low back, or OVERSTRETCHING of the nerve creates irritation on the nerve, thus triggering more TIGHTNESS of the muscles and skin regions it innervates, such as the hamstrings!
The runner’s stretch is so much more than a hamstring stretch, because it opens up the entire posterior chain and back fascial line. When the nerve is irritated we need to create space and openness in the areas that are creating the compression. Opening in the back body with a nice long spine and using active force of muscle contractions as opposed to passive use of straps that can make it easy to overstretch beyond your limits makes spinal nerves much happier, and thus happier hamstrings as well!
Try out our LYT Yoga classes for yourself and feel the benefits of safely opening the hamstrings and low back fascia, while activating the appropriate supporting muscles to leave your back, hamstrings and whole body feeling fabulous!
I have been asked numerous times how I created LYT and in what ways is it different than other yoga or movement practices. By combining elements of physical therapy exercises, neuromuscular training, and functional anatomy with the yoga asanas and mindfulness philosophy, I believe LYT optimizes movement, breath, and nervous system intelligence in a uniquely powerful way. Over the decades of practicing and teaching movement, I am convinced that the most impactful way to improve functional movement and prevent/recover from injuries is to rewire suboptimal movement habits and then expand movement variability to access our innate physiological design. We humans are designed to move and yet, most of us were never taught how to move well. At its essence, LYT educates about the HOW and WHY of movement so that we feel more organized in our body, which helps us be more durable, energetic, and hopeful in our lives. Learning about biomechanics and tools for improving brain-body connection expands our movement literacy. By creating stronger signals of communication between the brain and body, we become more fluent and fluid in our movement intelligence. When we are more tuned into the messages our bodies send us, we hone our natural instincts to move. The heightened awareness combined with improved neuromuscular intelligence helps us pay attention to how we move and how well we move; so the effects of a LYT practice builds compound interest in its return for every system in the body.
Overall, this practice promotes better habit formation. If a full LYT class is not yet a possibility or you want to leverage the good work you do on the mat, the LYT mentality is to move well and move often. We want to build the habit of movement and make it easier and more enjoyable to get moving, so emphasizing smaller and more frequent exercise/movement breaks will accomplish both.
Moving throughout the day will help prevent stagnancy from settling into the body after being inert for a long period of time. We are a sedentary society so moving more frequently will curb the inertia of being stationary. It won’t take long to see the benefits of frequent movement once you develop the habit. Think of taking small movement breaks and help yourself by putting a timer on your phone or a note at your desk to remind you. Block out your schedule for one of our many online classes. When movement becomes a habit, you will crave it because you already know the positive feedback it produces for the body and brain.
Yoga philosophy invokes a clear and awakened consciousness, a wonderfully aligned ecosystem for change and growth to flourish. Mindfulness is the invitation and practice of paying attention with presence as often as you can. When we build our movement intelligence, boost our body-brain literacy, and rewire suboptimal daily habits, we have the best opportunity for enhancing functional movement for decades to feel LYT up in our lives!
Let’s get into it – as a pelvic health physical therapist, I do not believe in the concept of ‘bouncing back’ from pregnancy. I think this term creates unrealistic expectations for folks about their mental and physical well-being that only fuels our inner critic. After 9+ months of physical, hormonal, and lifestyle changes, our bodies have adapted to an ever-changing new normal that with delivery, changes yet again. That time is chaotic with change and it can feel like there isn’t time to take care of yourself and that it would just be easier to resume the things that you did before pregnancy. It is then that pelvic floor dysfunction comes into the limelight of our lives and we can experience any or all of the following post-partum:
The pelvic floor and deep core muscles need rehab post-baby. The dysfunctions listed above are usually due to an issue in the coordination of these muscles that the body needs to relearn. Just like any new skill, these muscles need time and instruction to learn how to stabilize us in space. Pelvic health physical therapy is an immense resource for education on how to relearn to move in our bodies and support the tissues as they go through this transition postpartum. In muscle re-education, yoga-based physical therapy challenges the body to move and stabilize in a variety of movements while retraining the connection to the breath and the pelvic floor.
Pranayama or breathwork is inherent to the practice of yoga and becomes a source of retraining and strengthening for folks when re-establishing connection to our deep core musculature. In that vein, yoga is a movement system and I believe the variety of movement in addition to the focus on breathing, when taught by a physical therapist, is an efficient, accessible way to facilitate the body’s recovery postpartum.
In the era of on-demand information, people are always asking me my top 3 exercises postpartum. The top 3 exercises I choose for each client are different, but they all have the same themes: 1) establish coordination of breathing, 2) find and maintain upright posture in neutral, and 3) be able to maintain neutral moving through space.
As a LYT-certified yoga instructor as well as a Doctor of Physical Therapy, I weave these concepts into my yoga flows and treatments in order to optimize tissue health and facilitate motor relearning. Understanding that time is finite, I have also created LYT yoga classes on LYT Daily so folks can get started with their postpartum recovery from home!
Heal The Pelvic Floor Series
https://lytyoga.uscreen.io/programs/collection-pelvic-floor
Pelvic Foundation Series
https://lytyoga.uscreen.io/programs/collection-pelvicfoundation
Alzheimer’s Disease is a form of Dementia that is more specifically diagnosed by the presence of beta amyloid plaques within the brain. They especially like to target the Hippocampus, which is where we store our memories. This contributes to short and long term memory loss in individuals diagnosed.
Recent and more in-depth research has concluded that Alzheimer’s especially, as well as other forms of Dementia presenting in a similar manner are indeed vascular in nature. This means that a dysfunction or disease in the blood vessels of the body is strongly correlated with the presence of symptoms and diagnosis. More specifically, findings have concluded that the specific amyloid protein “Medin” might be the major cause and source of vascular pathology.
Medin Promotes Blood Vessel Disease!
Dr. Neher’s team analyzed mouse models with Alzheimer’s and discovered that medin accumulates even more greatly in the brain’s blood vessels if amyloid beta deposits are also present. This was further confirmed in people when they reviewed brain tissue from organ donors with Alzheimer’s disease.
In this study, when mice were genetically modified to block medin formation, drastically fewer amyloid beta deposits developed, and therefore, LESS BLOOD VESSEL DAMAGE!
This team’s extensive research concluded that medin actually promotes vascular pathology in Alzheimer’s participants and therefore indicates it is one of the CAUSES of Alzheimer’s disease. This is promising for future therapeutic interventions that might aim to target medin in order to address the cognitive decline and preserve brain functioning in aging and Alzheimer’s disease.
Unfortunately, the discussed research is still in the very early stages and will take time to reveal natural strategies to prevent the build-up of medin in the brain. However, a multitude of studies have already confirmed that we ARE able to stop the accumulation of harmful proteins such as tau and amyloid through DIET, LIFESTYLE, and NUTRITIONAL SUPPLEMENTS!
Omega-3 fatty acids found in fish and fish oil, such as DHA, can help reduce amyloid beta plaques and prevent the development of Alzheimer’s disease. One nutrient you might be less aware of is coffee berry extract. This small red berry is potent in powerful antioxidant polyphenols that increase levels of brain-derived neurotrophic factor (BDNF), a memory-enhancing protein, throughout the brain.
In general, it is crucial to eat a variety of antioxidant flavonoids which can be found in green leafy vegetables and brightly colored fruits and vegetables. Steering clear of highly processed, sugar-packed foods and beverages is also best practice.
Some studies have also shown that caffeine may actually reduce amyloid beta deposits in the brain. Coffee as well as certain teas, such as green tea, contain both caffeine and those memory-boosting antioxidant flavonoids.
Lastly, and most importantly, get your body moving with exercise! Research shows that those who are regular exercisers and maintain a healthy weight are less likely to experience many diseases associated with aging, including Alzheimer’s disease.
While aerobic exercise has already been shown to boost BDNF in the brain, recent studies have specifically highlighted the dramatic effects of high-intensity interval training (HIIT). Short, but intense bursts of physical activity were shown to have an amazing impact on the brain, increasing the production of brain-derived neurotrophic factors (BDNF), associated with better overall cognition and memory function.
Other research has also shown that intermittent fasting boosts BDNF and increases hippocampal neurogenesis. (Creation of new brain cells in the area of the brain that controls our memory).
A New Zealand study aimed to analyze the highest BDNF-producing modality when comparing each high intensity 6-minute exercise bursts vs 90-minute low-intensity exercise, vs fasting for 20 hours, as well as mixing fasting and exercise together.
The team discovered that by far, high-intensity exercise was the best way to increase BDNF in the brain, with results showing 4-5 times the amount when compared to low-intensity cycling!
I personally am not a huge fan of the prolonged 20-hour fasts described in this study, but I am definitely a high proponent of intermittent fasting (short, regular fasts), and physical activity of all types for brain health. Spice up your next indoor workout on the stationary bike or treadmill by changing your settings to short intense bouts, followed by a period of rest. I also like to incorporate this principle when walking outside. I will walk for 2 minutes at a normal pace, followed by 30 seconds of sprinting or walking at my fastest tolerated pace. Fun fact, this is not only great for the brain but also for your adrenal glands! High-Intensity Interval Training (HIIT) classes are also becoming more popular in studio settings or at your local gym. Regardless of which type you choose, your brain LOVES exercise so get out there and get moving to prevent Alzheimer’s today!
References:
https://www.pnas.org/doi/10.1073/pnas.2011133117
https://www.dzne.de/en/news/press-releases/press/new-target-for-alzheimers-therapies-found/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9712113/
https://www.intechopen.com/books/amyloidosis/-amyloid-historical-aspects
https://www.intechopen.com/books/amyloid-diseases/the-role-of-inflammation-in-amyloid-diseases
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164555/
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0172402
https://www.sciencedirect.com/science/article/abs/pii/S0304394009011185?via%3Dihub
https://link.springer.com/article/10.1007/s00392-012-0463-z
https://link.springer.com/article/10.1007/s00335-016-9647-6
https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP283582