Shoulder Bridge
Some examples of dynamic stretche (Before Workout: from 10-20M)s include
leg and arm circles, walking lunges, high knees, torso twists, air squats, and leg swings against a wall ¹.
These exercises often simulate functional movements and help prime the body for more intense training.
Would you like more information on this topic?
Source: Conversation with Bing, 4/24/2023
(1) Dynamic Stretching: Benefits, When to Use, Examples, and More - Healthline.
https://www.healthline.com/health/exercise-fitness/dynamic-stretching.
(2) Dynamic stretching: Definition, examples, benefits and more.
https://www.medicalnewstoday.com/articles/dynamic-stretching.
(3) The 10 Best Dynamic Stretches For Your Best Warm-Up Ever! - Andie Thueson.
https://andiethueson.com/10-dynamic-stretches-you-can-do-before-your-workout/.
Static stretches (from 15-30 second and repeat 2-4 times) are where muscles are extended and held for
a period of time. Some examples of static stretches include a triceps stretch, butterfly stretch, standing
quad stretch, hip flexor stretch, hamstring stretch, and groin stretch ¹.
Would you like more information on this topic?
Source: Conversation with Bing, 4/24/2023
(1) 17 Static Stretching Examples - Tim Lekach - Vitamin Hippo. https://vitaminhippo.com/17-staticstretching-examples/.
(2) The 9 Best Static Stretches to Improve Flexibility and Posture - Insider.
https://www.insider.com/guides/health/fitness/static-stretching.
(3) Static Stretching Benefits and Examples to Add to Your Workout - Healthline.
https://www.healthline.com/health/exercise-fitness/static-stretching.
How Not to Die is a book by Dr. Michael Greger that reveals the connection between what we eat and
chronic diseases. Based on hundreds of references to scientific evidence, Dr. Greger shows how to
prevent (and even reverse) the top causes of death like heart disease, most cancers, diabetes, obesity,
strokes and Alzheimer's¹.
The book is divided into two parts. The first part deals with the theoretical science behind lifestyle and
diseases. It covers 15 chapters, each focusing on a different cause of death and how it can be prevented
or reversed by eating a diet of whole plant foods and avoiding trans and saturated fats, processed and
animal foods, sodium, alcohol and well-done meats¹².
The second part deals with the practical ways to live a healthier and longer life. It covers Dr. Greger's
"daily dozen" checklist that simplifies his nutrition recommendations into 12 categories of foods that we
should eat every day, such as beans, berries, cruciferous vegetables, flaxseeds, greens, nuts, spices,
whole grains and water¹³. It also covers the benefits of exercise and how to incorporate it into our daily
routine².
The book is a comprehensive guide to using food as medicine and improving our health and longevity
with simple but effective dietary changes.
Yoga Anatomy is a topic that covers the structure and function of the human body as it
relates to yoga practice. It can help you understand how to perform yoga poses safely
and effectively, as well as how to prevent or heal injuries. Some of the aspects of yoga
anatomy include:
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The muscles and joints involved in different yoga poses, and how they work together to create
movement and stability.
The nervous system and how it regulates breathing, relaxation, and awareness.
The energy system and how it influences the flow of prana (life force) through the nadis
(energy channels) and chakras (energy centers).
The anatomical variations among individuals and how they affect the alignment and
adaptation of yoga poses.
There are many resources available to learn more about yoga anatomy, such as books,
videos, courses, and articles. Some examples are:
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Yoga Anatomy Books, Videos, Courses, and Articles by yoganatomy.com1, a website that
offers various products and services to help educate and inspire you on your yoga anatomy
journey.
Yoga Anatomy for Yoga Teachers by Yoga Journal2, a section of their website that provides
articles, videos, and podcasts on various aspects of yoga anatomy, such as poses, sequences,
energetics, meditation, ayurveda, and more.
What Is Yoga Anatomy - Your Guide To Safe Yoga Practices by Arhanta Yoga3, a blog post
that explains the basics of yoga anatomy and its benefits for yoga practitioners.
Chapter 1 introduces the basic concepts and terms of anatomy and physiology as they
apply to yoga practice. It covers topics such as:
- The anatomical position and the directional terms that describe the location and
orientation of body parts and regions.
- The three planes of movement (sagittal, frontal, and transverse) and how they divide the
body into different sections and allow different types of movements.
- The structure and function of connective tissue, such as bones, cartilage, ligaments,
tendons, and fascia, and how they support and connect the body parts.
- The structure and function of muscles, such as their origin, insertion, action, innervation,
and contraction types, and how they create movement and stability in yoga poses.
(1) Anatomy of Hatha Yoga: A Manual for Students, Teachers,….
https://www.goodreads.com/book/show/56302.Anatomy_of_Hatha_Yoga.
(2) Online Comprehensive Yoga Anatomy Course - In Depth.
https://www.yoganatomy.com/yoga-anatomy-courses/online-comprehensive-yoga-anatomycourse/.
(3) "Anatomy of Yoga" 1: Teacher Training Workshop Series | Udemy.
https://www.udemy.com/course/anatomy-of-yoga-part-1/.
Chapter 2 explores the physiology and function of muscles and connective tissue in
relation to yoga practice. It covers topics such as:
- The structure and composition of muscles, such as their origin, insertion, action,
innervation, and contraction types.
- The structure and function of connective tissue, such as bones, cartilage, ligaments,
tendons, and fascia, and how they support and connect the body parts.
- The five forms of stretching, such as static, dynamic, ballistic, passive, and active, and how
they affect the muscles and connective tissue differently.
- The three types of muscle contraction, such as concentric, eccentric, and isometric, and
how they create movement and stability in yoga poses.
- The different forms of range of motion at the joints, such as active, passive, and functional,
and how they depend on various factors such as gravity, muscle strength, joint structure,
and alignment.
- The principles of functional movement and how to apply them to yoga practice by
understanding the role of tension, balance, coordination, and motor learning.
(1) Foundations in Yoga Anatomy:2 Muscle Physiology and Function.
https://www.udemy.com/course/fiaabs2-muscle-physiology/.
(2) Yoga Anatomy 2nd Edition - Leslie Kaminoff, Amy Matthews - Google Books.
https://books.google.com/books/about/Yoga_Anatomy_2nd_Edition.html?id=RrmNbkTgOkcC.
(3) "Anatomy of Yoga" 2: Teacher Training Workshop Series | Udemy.
https://www.udemy.com/course/anatomy-of-yoga-2/.
(4) Online Comprehensive Yoga Anatomy Course - In Depth.
https://www.yoganatomy.com/yoga-anatomy-courses/online-comprehensive-yoga-anatomycourse/.
Chapter 3 examines the nervous system and its role in yoga practice. It covers
topics such as:
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The structure and function of the nervous system, such as its divisions, components,
cells, and pathways, and how they communicate and coordinate the body’s activities.
The sensory receptors and how they detect and transmit information from the external
and internal environment to the brain and spinal cord.
The motor neurons and how they carry signals from the brain and spinal cord to the
muscles and glands to produce movement and responses.
The reflexes and how they provide automatic and rapid reactions to stimuli without
conscious control or awareness.
The autonomic nervous system and how it regulates the involuntary functions of the
body, such as heart rate, blood pressure, digestion, and breathing.
The sympathetic and parasympathetic branches of the autonomic nervous system and
how they balance each other to maintain homeostasis and respond to stress or
relaxation.
The central nervous system and how it integrates and processes sensory and motor
information in the brain and spinal cord.
The brain and its major regions, such as the cerebrum, cerebellum, brainstem, and
limbic system, and their functions related to cognition, emotion, memory, learning,
balance, coordination, and more.
Chapter 4 explores yoga and the spine and how to maintain its health and function
in yoga practice. It covers topics such as:
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The structure and function of the spine, such as its regions, curves, vertebrae, discs,
joints, ligaments, and muscles, and how they provide support, movement, and
protection for the spinal cord and nerves.
The common spinal conditions and injuries, such as disc herniation, degeneration,
bulging, prolapse, stenosis, spondylolisthesis, scoliosis, kyphosis, and lordosis, and
how they affect the spine’s function and alignment.
The prevention and management of spinal conditions and injuries in yoga practice,
such as how to modify poses, use props, avoid aggravating movements, and promote
healing and recovery.
The spinal movements and how they are created by different muscle groups and
joint actions in various planes of motion.
The spinal poses and how they can be categorized into six types based on the
primary spinal movement involved: flexion, extension, lateral flexion, axial rotation,
traction, and axial extension.
There are not many books specifically about taking care of taekwondo trainers, but there are some
books that might be helpful for taekwondo practitioners and instructors in general. Here are some
examples:
- "Official Taekwondo Training Manual" by Soon Man Lee and Gaetane Ricke. This book shows every
step it takes to master Taekwondo, from the very first forms to the most intricate techniques of the art.
It also covers the origins, philosophy, and history of Taekwondo, how to find a teacher and a class, what
happens in a Taekwondo class, the essential elements such as stances, blocks, hand and arm strikes, and
kicks, how to complement your Taekwondo training with other exercises, how to improve your
technique through target training, partner training, competitive training, free-sparring, and more. It also
provides resources that can help you further develop your Taekwondo practice. It is the only manual
endorsed by the World Taekwondo Federation. ¹
- "Taekwon-Do: Personal Trainer" by Jason Corder. This book is a guide for anyone who wants to learn
or improve their Taekwondo skills. It covers the basics of Taekwondo such as stances, blocks, punches,
and kicks, as well as more advanced techniques such as patterns, sparring, breaking, and self-defense. It
also provides tips on fitness, nutrition, stretching, warming up, cooling down, and injury prevention. It
also includes a glossary of Korean terms and a list of useful websites. The author is a third dan black belt
and runs his own TKD school in Eastbourne. ²
- "The Complete Book Of Taekwon Do Forms" by Keith Yates. This book provides all of the proper form
to exhibit while performing taekwondo, with detailed description and hundreds of pictures to assist in
learning. It covers all of the forms from white belt to black belt level. It also explains the meaning and
history of each form, as well as the correct way to perform them. The author is a recognized Grand
Master who has earned a seventh degree black belt. He is also a historian and researcher of martial arts.
³
I hope this helps you find a book that suits your interests and needs.
Source: Conversation with Bing, 4/23/2023
(1) Official Taekwondo Training Manual - amazon.com. https://www.amazon.com/Official-TaekwondoTraining-Manual-Soon/dp/1402727070.
(2) Taekwon-Do: Personal Trainer: Amazon.co.uk: Corder, Jason ....
https://www.amazon.co.uk/Taekwon-Do-Personal-Trainer-Carlton-Books/dp/1847324738.
(3) Top 5 Taekwondo Books. https://www.rookieroad.com/taekwondo/top-5-taekwondo-books/.
Taekwondo Basic Scot Shaw:
The philosophy of taekwondo is designed to teach practitioners to raise their body and
mind to a new level of physical and mental awareness.
Through taekwondo's refined physical training, the practitioner is no longer
dominated by the fears that plague modern society—such as being accosted on a dark
street corner or being overpowered by a bully.
Instead, the taekwondo practitioner can embrace self-confidence without the need for
conflict or confrontation.
From this arises a oneness of body and mind, which causes the taekwondo practitioner to
enter a state of physical harmony.
As time progresses, this harmony is projected from the individual, thereby making the
world a better place.
Chap 3:
WTF and ITF HERE ARE TWO primary branches for the art of taekwondo.
They are: The World Taekwondo Federation (WTF), headquartered at Kukkiwon in Seoul,
South Korea, and the International Taekwondo Federation (ITF), originally based in Canada.
The Differences and Similarities The differences between these two primary branches of
taekwondo principally involve their emphasis on self-defense.
Whereas ITF taekwondo has kept its primary focus upon self-defense, with competition as
its secondary concentration, WTF taekwondo has come to place its primary emphasis upon
competition.
WTF taekwondo has caused many of the traditional taekwondo techniques to be
streamlined, refined, and focused upon a minimum of movement.
Ultimately, there are more similarities than differences between these two primary branches
of taekwondo.
Although the WTF and ITF are the two largest branches of taekwondo, there are an untold
number of smaller organizations that exist to promote the art of taekwondo throughout the
world.
* The Kwans:
It was the hope of the Korea Taekwondo Association that all of the original Korean kwans
would merge, drop their names, and move taekwondo forward under the guidance of one
overseer organization.
Most notably, the name "taekwondo" was accepted by all of the original kwans, and most
kwans practice the same set of WTF preset training forms—now most commonly known by
the Korean word poomse.
What also occurred, however, was that virtually all of the original kwans held onto their
names and continued to promote their own unique interpretation of taekwondo.
In some instances, a black-belt kwan member is certified by both the kwan and the WTF.
As the WTF no longer recognizes kwan certification, certified kwan members must then go
through additional testing at Kukkiwon if they wish to hold WTF rank or instructor
certification.
Many taekwondo masters, originally certified by a kwan, have created organizations all
around the world that bear the name of the original kwan but are no longer directly linked
to it.These organizations commonly provide rank and instructor certification sanctioned
solely by the individual association.
1. Is the school teaching what I want to learn?
2. Are the classes taught in a manner that will be beneficial to me?
3. Does the senior instructor teach the class, or does he have his students
teach the class?
4. Are the beginning students treated with respect?
5. Are the white belts (beginners) at the school left to learn the techniques
completely on their own, or are there advanced students helping them
on their way?
6. How long has the school been in business?
7. Is the school affiliated with a large taekwondo governing body, or is it
teaching an independent style?
8. Is the school's primary focus on self-defense or competition?
9. What are the belt promotion standards for the school (how long does it
take to advance between belts, and what is the price of promotion)?
10. Do I have to sign a contract when I join the school, or are payments
made on a month-to-month basis?
 With a free class you get to actually experience a school's method of
training
*The Teacher:
An obvious selling method in taekwondo is for an instructor to list all of his
accomplishments.
A taekwondo instructor's credentials are, obviously, an essential element in making your
decision about where you will train.
Accomplishments, however, do not necessarily mean that a particular taekwondo
instructor is a dedicated teacher or the right instructor for you.
Just because an instructor tells you that he is a "World Champion," "Ninth-Degree Black
Belt," "Supreme Grand Master," or "Olympic Coach," don't assume that he is a
competent instructor.
When seeking out a school of taekwondo, you must weigh the instructor's
accomplishments against his teaching ability.
Some teachers bring this training method with them, so you must find a school
where the instructor meets your specific training needs.
*School:
Ideally, before entering into any contract, you may want to sign up for a
month to get a clear picture of what the school's training program actually
entails and to see how much progress you make in that time.
If the school management refuses to let you do this, it will give you a clearer
idea of the school's motivation—money, as opposed to true taekwondo training
WarmUp Chapter 9 (Important)
- The first traditional method of warming up is the horse stance middle
punch (see Chapter 9).
=> The reason a taekwondo practitioner performs the horse stance meditation is
that, first of all, this is a very important method of training the mind of the
practitioner to focus.
=> Second, this stance is a very efficient method of gaining leg strength.
- the students are then directed to do push-ups on their knuckles.
Commonly, the student is told to do ten push-ups.
- As one of the elemental components of taekwondo is kicking,
stretching is an essential part of the warmup. Stretching diminishes the
chances that students will tear muscles while training.
It is essential to understand at the outset of your training that there are two distinct
levels of taekwondo instruction.
Taekwondo is a highly refined system of self-defense that teaches its practitioners to
rapidly and effectively defend themselves if they are ever physically attacked.
The second level of taekwondo training involves tournament competition.
Many of the taekwondo techniques taught as a means of selfdefense cannot be used in
tournament competition, as they are too physicallydebilitating to the opponent and would
violate tournament rules and policies.
From the beginning stages forward, a taekwondo practitioner must learn to differentiate
between these two areas of the art—using each in its appropriate capacity
*Safety:
+new students who arrive at class early will immediately begin to throw high
kicks, instead of stretching. This is one of the quickest ways to tear your
muscles.
+A torn muscle can keep you on the sidelines for days or even weeks, so you
must always stretch before you perform even the
most basic technique
+ Do not attempt black-belt techniques when you have just earned your
yellow belt. Do not attempt to perform advanced flying kicks until you have
mastered the basic kicking techniques
The front stance, ap sogi, is an essential element to all of taekwondo offensive and
defensive methodology.
Back Stance: It is also an effective tool in sparring, to protect yourself from having your
legs swept from underneath you.
Low Fighting stance: It is ideally used when you are observing your opponent's
movements, and you wish to rapidly strike out at him with an offensive flurry