All Access membership right now is just $31 per year.
Fair warning, the SpinalFlow.com is still not finished, however I’m offering memberships anyway, for three reasons.
- The flow itself is complete, and though there are still some rough edges on how I want to present it, it is good enough to start helping people (considerably) with neck and back pain.
- I want feedback from users as to how to teach it better, at a distance, over the internet. So I’ll be leaving the “post a comment” section open on each page of material. I won’t be offering specific medical advice type questions, but I will answer “in this situation I would likely do this type of question.” Doing so may help me further fine tune the program and presentation, and let me hone in on where my instructions are not perfectly clear.
- If you have chronic neck or back pain there really isn’t an existent good answer out there that incorporates modern rehabilitative science into a modern and mindful yoga practice. So Spinal Flow, even if the edges are rough, is so important to help people that it just can’t wait for perfection.
You can learn more about how and why Spina Flow was conceived here, but here’s what you can expect if you become a member:
- The flow itself, which is an interactive grid teaching each exercise. It is intended to be progressed from easier to advanced over time in an individual (per exercise) manner, thus custom tailoring the flow to your body. The flow is designed to be not just rehabilitation for neck and back pain but a total body workout that increases muscle strength and endurance, and also cardiovascular conditioning, while preserving much of the mindfulness aspects of yoga. Yoga means to yoke (or bring together) and I’m doing my best to yoke what is best about yoga with modern knowledge of rehabilitation and exercise science, which when learned will have you more knowledgeable regarding spine rehabilitation and fitness that probably 99% of health care providers. With integration and with something new expect it to feel different. Some people have said it didn’t “feel like yoga” to them, however when I explain why in my intention, they usually understand why it needs to feel different, and over time in my office those who have stuck with it, have really come to appreciate the unique feel.
- Though progressable the Spinal Flow is a single flow, making it easier to learn and gauge progress. It’s singularity allows you to perfect each exercise. By being the same each time it also allows you to better judge what level you should be working both at present, and for the next time. Knowing what to expect allows for greater safety than with a vinyasa style class where you might not know what’s coming until you find yourself in a bad position. Also by being singular it’s not watered down with only lesser exercises for the sake of variety. It’s 100% of what I think is best. However, when learned the principles of Spinal Flow can be applied to a great number of exercises and sequences when variety is desired.
- Besides spine healthful fitness the Full Spinal Flow implicitly and explicitly teaches neutral spine awareness,hip hinging and balance. It alternates easier (awareness and balance) exercises with more intense fitness exercise thus allowing you to catch your breath when needed, yet still keeping the heart rate overall elevated. Once learned it takes just under an hour to perform, inclusive of 10 minutes savasana to meditate and relax at the end.
- However, if time is an issue Spinal Flow can be divided. I created the Fitness Flow for people who are short on time, and have already learned good neutral spine awareness and posture. Once learned it takes only 20-25 minutes to finish, minus savasana. At Level 3 it’s extremely challenging on the muscles and cardiovascular system, making Ashtanga Yoga feel easy, yet is easier on the vertebral discs and ligaments than typical Restorative or Yin Yoga classes.
- The Awareness Flow is the the remaining less physically challenging aspects of Spinal Flow, with more of an effort on teaching and building awareness of neutral spine positions, improving balance, and relaxation. It’s ideal if you want to wind down after a hard day, or if you have increased soreness such that the more challenging exercises feel like too much.
- Spinal Flow is currently taught in the member section with still images and written descriptions. It is much like learning yoga from the instructional section of a yoga book. If you have done that, or think you can do that, then Spinal Flow Membership should be good enough as is to get you started.
Coming soon to the member section:
- A series of short informative videos demonstrating each exercise individually and in sequence with proper technique and with proper pacing.
- Detailed explanations as to when to progress each exercise to the next level, and when to back off and drop it down a notch. In the meantime, don’t train though any exercise (even mine) that increases pain.
Coming soon to the non-member section:
- A list of red flags indicating Spinal Flow is not appropriate for you, and what’s likely ideal to do instead.
- What to do for severe acute pain also known as, “I’m currently hurt real bad, seemingly too bad for yoga or any other exercise, so what should I do? My doctor says “stay active.” Is that really as good as advice gets?” I’ll answer that question with text, printable PDFs and videos of what very probably better than just staying active. Generally yes, you should stay active, but I’ll illustrate what active things probably led to your injury, as well as what inactive things are just as bad or worse.
- Audio, video, or text as to why spine pain advice is often so poor, so contradictory, and why doing what well meaning people tell you rarely leads to long term recovery.
What you should not expect:
- Medical advice. This is yoga, it is exercise, it is not a physical therapy or doctors evaluation. Even though I think it Spinal Flow better than the vast majority of actual medical advice for chronic neck and back pain, do know that some small minority of spine pain sufferers really do have something (like cancer) for which Spinal Flow Yoga will not cure, and for which a delay in finding appropriate medical treatment could be catastrophic.
- You should not expect Spinal Flow Yoga to feel like any yoga class you have done in the past. One person described it as the Crossfit of yoga, which isn’t that far off. The exercises are not performed slowly. It is not easy, you will probably not be able to consciously link your breath with each movement in what is known as ujjayi breathing. Rather as you do the exercises your body will subconsciously and instinctually link the breaths. You will breath hard, you will probably sweat without the room temperature being elevated, and you will not stretch that much. The differences are the whole point of Spinal Flow. It’s a new means of yoga, that helps to accomplish at least the physical aspects of Patanjali’s aim.
“Beauty, grace, strength, adamantine hardness and robustness constitute bodily perfection.” -Yoga Sutra 3:47