Professional Documents
Culture Documents
by Jonathan FitzGordon
Copyright © 2015 Yoga Center of Brooklyn, LLC
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Other books in this series:
Sciatica/Piriformis Syndrome
The Spine: An Introduction To The Central Channel
The Exercises of CoreWalking
CoreWalking: First Steps to A New Yourself
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TABLE OF CONTENTS
VIII Releases���������������������������������������������������������67
IX Stretches��������������������������������������������������������� 89
Acknowledgements��������������������������������������������257
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Psoas Major
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Chapter I
THE WONDER MUSCLE
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Chapter II
THE PSOAS IN INFANCY
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Chapter III
THE PSOAS IS A PULLEY
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Play with this and see if you can feel the dif-
ference in the support of the spine with the butt
tucked under and the feet splayed out against the
reverse of sticking the butt out and turning the
feet in. Feel free to exaggerate in both directions to
get a feeling for what you are doing. It is great to
do this in front of a mirror and watch for the effect
on the body. With the butt tucked under and the
thighs sinking forward, the lower back collapses,
as does the neck, forcing the head slightly for-
ward. Stick your butt out and see the difference as
the lower back and neck both lengthen in a good
way, bringing support to the spine.
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Chapter IV
MUSCLES THAT SUPPORT
THE PSOAS
External Oblique
Rectus Abdominal
Internal
Oblique
Transverse
Abdominal
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MUSCLE BALANCE
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POSTURAL IMBALANCE
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who you move and walk like and then try to de-
cipher why that might be the case. It might not be
a parent.
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THE ABS
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THE SIX-PACK
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Chapter V
THE EFFECTS OF A TIGHT
PSOAS
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High Hip
Tight Psoas
Short Leg
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Chapter VI
THE PSOAS AND
THE ORGANS
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WALKING IS FALLING
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Psoas Major
Abdominal
Aorta
Right Iliac
Artery
Left Iliac
Artery
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Chapter VII
THE PSOAS AND THE
NERVOUS SYSTEM
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Chapter VIII
RELEASES
WHAT IS A RELEASE?
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• A mat.
• A belt.
• A blanket.
• A tennis ball.
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FOOT ON A BLOCK
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SUB OCCIPITALS
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RELEASING ARM
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CACTUS
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BLOCK LUNGES
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TONING
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• Switch sides.
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TIGHT-HIP RELEASE
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ORANGE THING
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Chapter IX
STRETCHES
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TRIANGLE
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DEEP LUNGE
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WALL PLANK
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Chapter X
BLOG POSTS
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• Stenosis
• Herniation’s
• Spondylosis
• Spondylolysis
• Spondylolisthesis
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and L1, the base of the ribcage and top of the lum-
bar spine, and the disc in between the two ver-
tebrae. It inserts into the pelvis along the pubic
ramus into the pectineal line and the iliopectineal
eminence which is where the ilium and pubis of
the hip bone meet, as well as into the iliac fascia.
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for the upper leg; two shin bones; three bones for
the ankle; four for the mid-foot; and five toes. The
coolest aspect of this pattern is that each bone on
the opposite side is exactly the same length and
breadth.
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function.
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the path of the psoas into the leg. The bladder and
reproductive organs sit in front of the psoas and
the stomach and intestines plug into the middle
of all this. The large intestine wraps around the
small intestine, under the diaphragm and in front
of the psoas along the path of the side of the body.
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The magic, for what it’s worth, takes all forms.
A short list of happenings that I have witnessed
in CRP include—knees falling involuntarily from
side to side, feet slapping the ground, minor con-
vulsions that look like electric shocks, and ma-
jor convulsions where the body rides waves of
movement from within.
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Psoas Major
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ACKNOWLEDGEMENTS
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ART CREDITS
Illustrations
Frank Morris: Cover, inside cover, pps 2, 8, 22, 26,
27, 31, 42
Grays Anatomy: pps 5, 10, 17, 18, 30, 35, 36
Beth O’hara: pps vi, 5, 210
Robert Crumb: pps 112, 272
Kevjonesin: p 197
Olek Remesz “Musculi coli base”: p 134
Mark Chamberlain: p 137
Video Captures
Heather Greer: pps 57, 59, 60, 62-64, 68, 70-72,
75, 77
Photographs
Molly FitzSimons: pps 65-67, 73, 78-80, 82
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Jonathan FitzGordon has been practicing yoga since 1995 and
has been teaching since 2000 after receiving his certification
from OmJonathan
Yoga Center.FitzGordon
He owned and operated the Yoga Center
of Brooklyn until the fall of 2009. Jonathan is the creator of the
Core Walking Program, that has been featured in the New York
Times, on Good Morning America and numerous other media
outlets.
The Walking Program was born out of FitzGordon’s personal and professional
experience with changing neuromuscular patterning through self-awareness
and repetition. The program’s philosophy rests on the rock solid belief in our
ability to change and evolve as we age.
Just wanted to say I just received your book Psoas Release Party/Release
Your Body From Chronic Pain and wow I felt like you wrote it for me.
I am a 47 yr old flight attendant and have had this pain since 2008 and
gone to dozens of Dr’s and chiro’s looking for help. Your book is so right
on I wish I could force all those people I saw to read it and then try to
help me.
Yvonne Glisson
I stumbled upon your web site while searching the psoas. In my study as
a Pilates teacher , I’ve enquired about virtually every topic you explore,
but nowhere else have I found someone who seems to “get it all” and
the connection between muscle function, posture and alignment. Had
Joseph Pilates been alive today, I think he would be working with you!
Melodie Adkins
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