Biomekanik dasar · Luteal Phase HORMONAL + PHYSICAL CHANGES PROGESTERON tinggi: - Ligamen dan otot MORE STIFF (bukan lax) - Basal body temperature elevated - Fatigue lebih tinggi PMS SYMPTOMS: - Water retention, bloating - Breast tenderness - Mood shifts - Inflammation slightly higher The 3 adjustments Adjustment 1 · Reduce Intensity 30% Body kamu LESS flexible di PMS (progesteron effect) Push flexibility yang sama tiap hari = ngasal Risk cedera naik pas fase yang

The nervous system biology SYMPATHETIC vs PARASYMPATHETIC SYMPATHETIC (fight-flight): Aktif pas stress, ancaman, exertion tinggi HRV rendah, HR naik, tension bertambah Modern yoga fast-paced sering trigger ini PARASYMPATHETIC (rest-digest): Aktif pas relaxed, safe, recovery mode HRV naik, HR turun, tension release Yang seharusnya yoga achieve MUSCLE SPASM RESPONSE: Force + push cue triggers defensive contraction Muscle tighten sebagai proteksi, bukan release T

The recovery science WHY DAILY YOGA CAN STALL PROGRESS 1. MUSCLE RECOVERY: 48-72 jam butuh untuk adapt post-stimulus Daily practice = never fully recover = plateau 2. VARIETY: Kelas populer nge-cue pose yang sama Body adapt = stimulus hilang = no progress signal 3. INTENSITY DISTRIBUTION: Practice same intensity setiap hari = nervous system exhausted Need contrast: intense day + restorative day 4. SLEEP + NUTRITION: Progress happens DURING recove

The biomechanics DIAPHRAGM ANATOMY + FUNCTION DIAPHRAGM: Otot di bawah paru, bentuk kayak parachute Fungsi: Waktu contract (turun), paru mengembang, inhale Waktu relax (naik), paru kompres, exhale PROBLEM UMUM: Thoracic breathing dominance Dada naik-turun, diaphragm gak turun full Hasilnya: shallow breath, less oxygen, less core stability GOAL: 360° expansion (front, sides, back) Bukan cuma perut naik-turun (bad habit dari belly breathing) The 3 drills Drill 1 ·