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YOGA & TEACHER DEVELOPMENT COURSE
SERIES 3:

The Heart of the Matter
... the (re)solution/the response-ability April - December 2017 (parts1-6)

SERIES 3 Part3 June 2017

Condition 3 Theme:

The (re)solution...Creating the Conditions that centralize support, breathing and action. Bringing it back to the spine and the core.

Q: How do I find both relaxed support from my touch AND spaciousness in my actions? How do I resove the up/down conundrum?
A: From an evenness of support and from an equality of expansion into space, Gather yourself together: Find the Centre of what you are doing/centre of gravity, and source your actions from here.


Investigating and becoming familiar with the central responses to our actions of support and engagement with space through breathing and release (Core response-ability). Awakening the spine as the central axis of breathing, support and movement.

Verse 3:

  1. "So from all directions in space meet through the centre...
  2. You will discover NEW inner space, when from this place
  3. you are anchored and all limbs are gathered together...
  4. Release the spine, (close) to the hands and the feet.
  5. Receive the breath from the space that you meet.
  6. Give the breath back to the heart, and the Yoga will start, as you awaken and move with the spine's natural flow. "

Part 3 Relationships investigated:

  1. A review of part 1 relationships:
    • " From the use of the hands, through the ribs (and breathing) to the feet.
    • From the use of the feet through the core (and breathing - root to sacral plexus) to the head"
  2. A review of part 2 relationships:
    • "From the use of the elbows in space to the back of the head (top of the spine - widen) through breathing - stay with these relationships as you release the breath to cause a core-response (ribs -behind the navel): Give this to the hands (through ribs- feet).
    • " From the use of the knees in space to the back of the pelvis (base of the spine - widen) through breathing - stay with these relationships as you release the breath to cause a core-response (through sacrual plexus to behind the navel): Give this to the feet (through the core to the head)
  3. Integration of 1 and 2 relationships... Centering all actions within the solar plexus space
  4. Exploring the whole spine's responses to
    • inner touch (placing the feet or hands down),
    • and outer/back from touch (radiating touch - outwards and back to the heels of the feet and hands).
    • Centering in the solar plexus
    • Centering in the sacral plexus

      (This is suggested as your homestudy assignment over the summer - required for those on teacher training phase)

'Meeting points' along the front of the spine - result of touch and support and release of the breath.

  • Junction/relationship betweeen Root and Sacral plexus (sacro-coccygeal joint)
  • Junction/relationship between Sacral plexus and Solar plexus (behind the navel L3/4)
  • Junctions/relationships between Solar plexus and Heart (roof of the diaphragm)
  • Introducing "giving back from touch through the bones and joints to the spine" ... a #3 practice

Part 3 Practices & Postures:

  • Uddiyana Bandha (making space in the solar plexus)...Practice this just before bhastrika to set you up for it.
  • Bhastrika (bellows breath) ... Practice this regularly to awaken this choice.
  • Fire breath (like bhastika but lower belly - it heats, kapalabhati cools )... Practice this regularly to awaken this choice.
  • Learn to move between the above choices.
  • Sitkari (Breath of Love)... Practice this whenever you need space.
  • KapalaBhati (shining skull Kriya/cleansing pratice)... Practice this whenever the mind needs calming.
     

  • Dog
  • Dolphin
  • Bridge/Wheel
  • Standing
  • Forward bend
  • Anuvitasana (standing backbend)
  • Lunge (Stirling)
  • Triangle (Brighton)
  • Shoulder stand (Stirling)
  • Wide sitting (Brighton)
  • Sitting (Brighton)
  • Crow/Handstand
  • Pigeon
  • Reclining twist (London)

SERIES 3 Part2 MAY 2017

Condition 2 Theme:

Shedding light upon...Creating the Conditions that allow space for change

Q: How do I change things? What will lead to the experience I am looking for?
A: From a place of compassionate presence and evenness of support from contact, become aware that all 'things' experienced can be defined as a relationship between other things (where parts of you are in space relative to each other).
Explore how you relate things to each other in space, explore how you engage directly
with space, to allow enough space within for those things to relate differently to each other - with less conflict, with more confluence and compliance.


Investigating our relationships to the space we occupy to find support from our surfaces through breathing and release.
(outward response-ability)

 

Verse 2:

  1. "So from this quiet and centred place...
  2. Become open, release wide...
  3. Allow space, Meet the space behind, from the space on either side.
  4. From all directions, meet through your centre,
  5. From below and above, the breath can enter
  6. and with its release back to the spine, open the heart and you may find, that from here you meet support Above, as much as from the Earth below"

Part 2 Relationships investigated:

  1. Between the elbows and the back of the head in space (widening) through breathing ['Seet']
  2. Stay in this relationship for the release of the breath ('Kaaa' - should bring you back to the core and the spine from the use of the elbows)
  3. Use of the hands thru ribs to feet (with direct suppport along the inside of the spine ['Rii'] )
  1. Between the knees and the base of the spine in space (widening) through breathing (as above)
  2. Stay in this relationship for the release of the breath (again as above - should bring you back to the core and spine from the use of the knees -Direct practice of this exhale is something like Kapalabhati)
  3. Using the feet directly to support back and up directly up along the front of the spine & out through the head.

'Meeting points' along the front of the spine -
result of touch and support and release of the breath.

  • Junction/relationship betweeen Root and Sacral plexus (sacro-coccygeal joint)
  • Junction/relationship between Sacral plexus and Solar plexus (behind the navel L3/4)
  • Inquiring into the physiological positioning of the Chakras/breathing spaces (and the junctions between them in relationship to touch and space)
  • Introducing "through the bones and joints" ... a #3, #4 practice

Part 2 Practices & Postures:

  • Sitkari (Breath of Love)... Practice this regularly
  • KapalaBhati (shining skull Kriya/cleansing pratice)... Practice this regularly.
     

  • Dog
  • Dolphin
  • Bridge/Wheel
  • Headstand
  • Standing
  • Forward bend
  • Sun salute elements
  • King pigeon
  • Crow/Handstand
  • Reclining twist (London)

SERIES 3 Part1 APRIL 2017

Condition 1 Theme:

Getting clear - Creating the Condition of Compassionate, quiet Presence.
Q: Where to start? What are we looking for?
A: We start with what we are doing right now, and we are looking to find restul support in what we are doing from our contact with the Earth and other surfaces.

Investigating our inward responses to 3 variations of TOUCH
(inner response-ability)
 

Verse 1:

  1. "So from here, just as you are...
  2. Become Quiet, and Present
  3. Listening from the Heart.
  4. Make touch even, make it kind, then Ground and
  5. just Breathe
  6. until you find: that sacred place, inside your touch, at the centre of all space, where you can just let go."

Part 1 Relationships investigated:

  • From the touch/support/use of the hands, through the ribcage to the feet.
  • Cross-diagonal released relationships of the ribs to the base (through breathing and release)
  • From the touch/support/use of the feet (and from the base), through the fluid core of the body, to the head in space.
  • The Pelvic floor (muladhara or root) & lower pelvic space (base of the sacral chakra - svadisthana), in relationship with the feet and hands. (The junction between muladhara and svadistana in relationship to touch and space)

Part 1 Practices & Postures:

  • KapalaBhati (shining skull Kriya/cleansing pratice)... Practice this regularly.
  • Sitkari (breath of love - London)
  • Mudra (inwards/outwards touch)
  • Hand and foot Massage (Brighton)
     

  • Dog (hands-ribs)
  • Dolphin (elbow dog)
  • Standing variations and balances (ribs-feet, feet-head)
  • Reclining eagle (self-soothing approach)
  • From reclining to support from through the feet (lower belly-feet )
  • Mahapranayama©
  • Bridge
  • Cobra/Wheel (Brighton, Stirling)

MODULAR SERIES 2:
Quiet & Present ...
Shedding light upon... Sept 2016 - March 2017 (parts1-4)

MOD 2 Part4 March 2017

Theme :

Introducing Condition 4 :

"So from here, let go with the breath,
so the PULSE can start,
The big-bang,
the Wave,
the Dance that evolves
Each time weight is dropped from the Heart
"
 
4= The Natural Rhythm, The Practice (the dimension of time - the naturalisation of all other contditions - the rhythmic practice of any relationship that is useful, along side a release of tension that accompanies the release of the breath).
 
"Through the Joints" and bones ... learning to look for structural support through the axis of the bones and joints to change somatic experience..
 
Direct support of structure above AWAY from touch below.
Cross-diagonal support from structure above TOWARDS opposite touch below.

Relationships investigated:

PATTERNING:
The RIB CAGE ... in relationship to the touch of the feet
THE SHOULDER GIRDLE ...in relationship to the touch of the hands
 
POSTURES/MOVEMENTS:
Sun Salute elements (Surya Namaskar)
Forward Bend (Uttanasana)
Standing (Tadasana)
Standing back bend (Anuvitasana)
Tiangle base (trikonasana)
Seated, reclining and standing side-bends & twists (understanding ribs)
Bridge - Wheel
Side-leg posture (Sleeping Vishnu pose)
to leg/hip openers
and cobra
Reclining eagle pose (a self-soothing rhythmic approach)
 
Other practices ~ PRANAYAMA MUDRA
Mahapranayama ©AVY (ultimate breathing posture- with psoas release)
KapalaBhati ... Practice this at home
Kechari Mudra (toungue / relaxed jaw gesture)
Shambhavi Mudra (eye gesture: two versions - to the nose, to the third eye)
Ujayii (victorious breath - condition 4, rhythmic version) .

BRIGHTON March 2017 Mod 2 part4

Saturday morning BRIGHTON March 2017: mod2.4

Saturday afternoon BRIGHTON March 2017: mod2.4

Sunday morning BRIGHTON March 2017: mod2.4

Sunday afternoon BRIGHTON March 2017: mod2.4

STIRLING March 2017 Mod 2 part4

Saturday morning STIRLING March 2017: mod2.4

Sunday afternoon STIRLING March 2017: mod2.4

TT intro module - a day with Pete Blackaby, and a Practical Philosophy day with Marc and Abigail. January 2017

Saturday: Pete Blackaby.

  • Types of spinal movement (flexion, extension, sidebending and rotation)
  • Functional movement (bending forwards and down, leaning backwards to look/reach up, locomotion and turning)
  • Correlation/difference between actual and intended movements.
  • Minimising effort
  • Neurology vs. structuralism
  • Whole body compliance
  • Patterns of compliant movement

Sunday: Practical Philosophy with Marc and Abigail.

  • What is yoga? (a practical investigation)
  • Patanjali's definition of yoga and its practice
  • Exploring cultural bias in interpretation (of yoga and of Patanjali's sutras)
  • Investigation the potential and meaning of the 8 limbs of discernment (8 limbs of yoga)
  • Investigation the meaning and application of the Yamas and Niyamas (principles and practices)

BRIGHTON January 2017 TT intro

Saturday morning BRIGHTON Jan 2017 Pete part 1

Saturday afternoon BRIGHTON Jan 2017 Pete part 2

Sunday morning BRIGHTON Jan 2017 Practical Philosophy part 1

Sunday afternoon BRIGHTON Jan 2017 Practical Philosophy part 2

STIRLING January 2017 TT intro

Saturday morning STIRLING Jan 2017 Pete part 1

Sunday afternoon STIRLING Jan 2017 Practical Philosophy part 2

MOD 2 Part3 December 2016

Theme3:

Condition 3 : "So find your centre, and to here, collect yourself together, bring your heart close to the embrace of the hands and feet. Back from all touch, through the joints and spine, the breath can enter. Let go to the Heart, and from here through support that you meet."

3.The (re)solution (the answer - how to 'breathe what you are doing') : Collect yourself together (between your touch and the centre of what you are interested in 'breathing')... back and wide from your touch as you breathe.

 

Relationships investigated:

  • All breathing choices and combinations in the lower body (upper, lower, front and back) using Bhastrika, uddiyana bhanda and Sitkari.
  • The shoulder girdle and arms in general in relationship to the ribs through breathing.
  • Between the upper arm bones (near the elbows) and the outer/inner touch of the hands.
  • Between the upper arm bones (near the shoulders) and the release to the heels of the hand (from the inner/outer touch)
  • Between the touch of the hands and the uppermost ribs/spine (back and front)
  • Foot 'Patterning'.

POSTURES: (based on what was asked for by attendees, so the postures vary between venues - feel free to watch the other workshop if you see something you would like to work with on this theme)

  • Dog and cat (to and from touch)
  • Forward bend (using the pranayama described below in preparation)
  • Bridge and reclining twists (upper body/upper rib focus)
  • 'Yoga sit up' (centering preparation for an open twist)
  • Shoulder stand (3 part approach)
  • King pigeon (Brighton)
  • Happy baby leg stretch with Abigail (Brighton)
  • Standing postures on theme (including approach to warrior and triangle/reverse triangle)
  • Reclining and standing Eagle (Stirling)
  • Headstand (Stirling)
  • Seated twists.

Other practices ~ PRANAYAMA MUDRA

  • Mahapranayama ©AVY (ultimate breathing posture- with psoas release)
  • Mahapranayama with Bhastrika (fire breath) - & Uddiyana bandha (no-breath version) - ie. supported psoas elongation ... Practice this at home
  • Sitkari (breath of love) - gathering together around 'Uddiyana bandha' before movement.
  • Mudras generally (Brighton) ... Gestures or 'Seals' of the hands and feet).. Gayan mudra (index finger and thumb touch with other fingers opening out) - and its relevance to Condition 3 (equally to and back from the touch)

BRIGHTON December 2016 Mod2 Part3

Saturday morning BRIGHTON Dec 2016: mod 2.3

Saturday afternoon BRIGHTON Dec 2016: mod 2.3

Sunday morning BRIGHTON Dec 2016: mod 2.3

Sunday afternoon BRIGHTON Dec 2016: mod 2.3

STIRLING December 2016 Mod 2 Part3

Saturday morning STIRLING Dec 2016: mod 2.3

Sunday afternoon STIRLING Dec 2016: mod 2.3

The In Sabina 2016 Videos are here (permission is for attendees and Sisters only)

MOD 2 Part2 November 2016

Theme2:

Condition 2 : ""From your base allow space, Breathe! Meet Space! In all directions, to release the space you need inside"

2.Shedding light : on 'The Conditions' in physical practice:

 

  1. "RELAX" into what you are doing
  2. "BREATHE" what you are doing
  3. COLLECT TOGETHER back (to the spine/centre/heart) from what you are doing...
  4. OPEN OUT THROUGH what you are doing
  5. "FLOAT" into what you are doing
  6. CENTRE and let go into what you are doing=(#1 Relax into what you are doing)

 

The 1,2,3 of things (or the 2,3,4, or the 3,4,5, or the 4,5,6, or the 6,1,2 etc. etc.)

 

Relationships investigated:

  • Breathing within the abdominal space - front and back, lower and upper, with the idea of 'make it equal'
  • Between the thigh bones (near the knees) and the inner/outer touch of the feet
  • Between the thigh bones (near the hips) and the inner/outer release with the heels
  • Once confluent patterning is achieved, then USE OF THE HEELS to connect through the spine.

An investigation of the "PATTERNING" ... how different sections of the spine 'like' to move in response to inner touch(1)/outer touch(2) and a release back from the touch to the heels(3) , followed by moving THROUGH THE SPINE from the heels(4).

An investigation into opening (and trusting) the deep front line of the body (including the viscera along the front of the spine)

(Stirling): An investigation into 'Breathing the space between the shoulder girdle/wing and the rest of the body" (group work)

SELF MASSAGE:

  • Psoas release (hands on thighs) Brighton & Stirling

POSTURES: (based on what was asked for by trainees, so the postures vary between venues - feel free to watch the other workshop if you see something you would like to work with on this month's theme)

  • Mahapranayama ©AVY
  • Bridge (setubhandasana)
  • Half wheel (urdvha danurasana)
  • Shoulder stand (Stirling/Brighton- 2 different approaches)
  • Fish
  • Reclining twists (with core support - yoga situp)
  • Crow hand balance
  • Bow pose
  • Cobra
  • Dancer (natarajasana)
  • Dog
  • Elbow dog/dolphin/feathered peacock (ardho pincha mayurasana)
  • Forward bend (uttanasana)
  • Standing (mountain pose/tadasana)
  • Triangle base (tirkonasana)
  • Warrior variations
  • Preparation for Eagle and Cow arms (creating the conditions) (Stirling)

Other practices ~ PRANAYAMA, BANDHA, MUDRA

  • Mahapranayama ©AVY (ultimate breathing posture- with psoas release)
  • Bhastrika (fire breath - with Uddiyana bandha - ie supported psoas release) ... Practice this at home
  • Sitkari (breath of love - with Uddiyana bandha)

BRIGHTON November 2016 Mod2 Part2

Saturday morning BRIGHTON Nov 2016: mod 2.2

Saturday afternoon BRIGHTON Nov 2016: mod 2.2

Sunday morning BRIGHTON Nov 2016: mod 2.2

Sunday afternoon BRIGHTON Nov 2016: mod 2.2

STIRLING November 2016 Mod 2 Part2

Saturday morning STIRLING Nov 2016: mod 2.2

Saturday afternoon STIRLING Nov 2016: mod 2.2

Sunday morning STIRLING Nov 2016: mod 2.2

Sunday afternoon STIRLING Nov 2016: mod 2.2

The In Sabina 2016 Videos are here (permission is for attendees and Sisters only)

MOD 2 Part1 - Sept 2016

Theme1:

Condition 1 : "Become quiet and Present to your Touch, Equal, Spacious & Kind"

1. Starting from:
Releasing tension within – Sensitivity to the internal spaces of the body - in relationship to gravity, to and from your touch, and to where bones/joints are in space (developing propriaception) - through movement and breathing.

Relationships investigated:

  • Between the back of the waist/pelvis and where the knees are in space and from there to the touch of the feet.
  • Between the touch of the feet and the space in the pelvis.
  • Between the back of the shoulders/neck/head and where the elbows and hands are in space/touch.
  • Between the touch of the hands and the space in the upper belly/solar plexus.

An introduction to "PATTERNING" ... the similarity of structures of the body and the linking of structures through a 1,2,3 approach (Creating the conditions).

An introduction to the role of connective tissue/myofascial network in terms of side-line and back-line SUPPORT (don't 'stretch it' - meet its natural support - 'meet space'= condition 2)

SELF MASSAGE:

  • Base of the skull inserts (mastoid process) Brighton
  • Abdominal massage Stirling
  • Psoas release (hands on thighs) Brighton & Stirling

POSTURES:

  • Mahapranayama ©AVY
  • Bridge (setubhandasana)
  • Half wheel (urdvha danurasana)
  • Reclining twists (jatara)
  • 'Big toe pose' - reclining leg extensions (padangustasana)
  • Child (pindasana)
  • Cat variations
  • Face up dog (ardho mukha svanasana)
  • Elbow dog/dolphin/feathered peacock (ardho pincha mayurasana)
  • Forward bend (uttanasana)
  • Standing (mountain pose/tadasana)
  • Triangle base (tirkonasana)

Other practices ~ PRANAYAMA, BANDHA, MUDRA

  • Mahapranayama ©AVY (ultimate breathing posture)
  • Kapalabhati (shining skull)
  • Sitkari (breath of love)
  • Uddiyana Bandha (upward flying seal)

MODULAR SERIES 1 - And from here, to your touch... Starting from : Nov 2015 - June 2016 (mods 1-6)

MODULE 1 Part 6 - June 2016

Theme:

Introducting Condition 6 : "LET GO back to the CENTRE" Finding natural structural support through THE RELEASE OF THE BREATH ~ the naturalization of all yoga practices.
The arrival into: support, ease, simplicity, the posture, samadhi, full circle to the beginning!

  • non-conflict with the spine of the neck (relationships between head & heart through the throat via breathing)... deflating to the centre of the throat = cond 6
  • non-conflict with the lumbar spine (relationships between the ribs and pelvis through the abdominal cavity via breathing) ... deflating to the centre of the lumbars (navel)= cond 6
  • Alternate 'Patterning' of sequential joints of the limbs... non-restriction around joints (free to breathe and let go= cond 5 & 6)
  • Alternate 'Patterning' of sections of spine through breathing... introducing a practical experience of the 'chakras'... removing conflict between the 'flows', or 'polarities' at the areas of the spine referred to as chakras...
  • Primary/secondary patterning... grounded/spacious; external/internal; emmissive/receptive ... exploring natural tendencies in function.

SELF MASSAGE: shoulders/top ribs

Practice:

PRANAYAMA:
chakra breathing... guiding prana to encourage a particular series of 'polarities' through the chakras, with the purpose of finding confluence between all chakras (as evidenced by confluent movement and support)
ALSO VOICE WORK / prep and mantra... om nama shivaya

POSTURE:

elbow dog
dog
child pose
rabbit pose (extended child)
standing/squatting (joint exploration)
standing balances
(standing sequence)
MahaPranayama (one leg out version - Stirling)
leg stretch detailing
head stand
(crow)
shoulder stand
(back bend)
eagle pose
reclining twists

The AcquaViva Sutras
'Creating the Conditions ~ TOUCH'

1: starting from...

So from here Become Quiet1, & Present 2, to all you Do 3 -
Make it Equal 4, Make Space5 Become Kind6.

2. shedding light upon....

From your base1 allow space2:Breathe & meet space3 -
In all directions4, to Release the space you need5 inside6

3. the (re)solution ...

So find the centre1 of what you do2 and gather yourself together3 Back from touch, & from the space that you meet. From Crown and Roots, through the Joints the Spine4 the Breath must Enter.5
Then you meet the Heart in the touch of the Hands & the Feet6

4. the practice...

So just let go1, with the breath2, So the pulse of life can start3:
the Wave - the Dance that begins4 The Big Bang 5,
Each time you Drop Weight from the Heart6.

5. the freedom/desired experience...

So Pause, & just Breathe1, Present in this Moment2, Centered in this Place3: Let Go to Receive the Breath4 It wraps all around you in Space 5, You need only Breathe what you do to Receive all you Need, from this Divine Omnivalent Embrace6.

6. the integration/the outcome/ the deeper purpose…..

So Release from here1, back to the Centre of your being & the Journey can Complete2. Just let go to the Heart3, & Life can enter4 from the Touch of the Hands 5 & Feet6.

 
©Marc J Acquaviva (Marc Woolford)

Videos: June 2016

MODULE 1 Part 5 - May 2016

Theme:

Introducting Condition 5 : "PAUSE, & just BREATHE" Finding natural support from THE RELEASED ARRIVAL OF THE BREATH ~ the naturalization of all yoga practices.
The Pranayama of Practice!

'Centering the Breath' to find true balance of a particular area
Choices in Breathing
Understanding sections of the spine as relationships:
lumbars= relationship between lower body/legs and rib cage through the breath in the abdominal cavity
neck=relationship between head and Heart/lungs through the breath in the ribs and use of the arms/wings
Patterns of breathing support (pranayama)- Lumbar Spine/belly/waist/pelvic floor/low ribs
Spine of the Neck/throat/soft palate/top of the chest, head
Breathing and the 'Chakras'.
Bhandas - the support for breathing the Chakras

Preferential & Whole Practices -
understanding the 'layering' of 'Creating the Conditions'
 

The AcquaViva Sutras
'Creating the Conditions'

1: starting from...

So from here Become Quiet1, & Present 2, to all you Do 3 -
Make it Equal 4, Make Space5 Become Kind6.

2. shedding light upon....

From your base1 allow space2:Breathe & meet space3 -
In all directions4, to Release the space you need5 inside6

3. the (re)solution ...

So find the centre1 of what you do2 and gather yourself together3 Back from touch, & from the space that you meet. From Crown and Roots, through the Joints the Spine4 the Breath must Enter.5
Then you meet the Heart in the touch of the Hands & the Feet6

4. the practice...

So just let go1, with the breath2, So the pulse of life can start3:
the Wave - the Dance that begins4 The Big Bang 5,
Each time you Drop Weight from the Heart6.

5. the freedom/desired experience...

So Pause, & just Breathe1, Present in this Moment2, Centered in this Place3: Let Go by Resting Outwards - what you seek is4 All around you in Space 5, You need only Breathe what you do to Receive all you Need, from this Divine Omnivalent Embrace6.

Marc J Acquaviva (Marc Woolford)

Practice:

PRANAYAMA:

  • Plavini (sacrum-navel retention)
  • Ujayii (base of skull to throat retention, down away from skull release)
  • Nadi Shodani (alternate channel breathing)
  • introducing the Bandhas

POSTURE:

all fours- dog
child - dog
all fours - squat
- forward bend - standing -tree - triangle -tadasana
reclining twist, bridge, standing balance (tree/leg stretch, natarajasana-dancer), reclining happy baby, reclining eagle arms,headstand,camel, cobra, shoulderstand.

MODULE1 Part4 - April 2016

Theme:

Introducting Condition 4 : "PULSE!" The awakening/recognition of/engagement with: the NATURAL RHYTHMS of things ~ the naturalization of all yoga practices. The Practice!

The Conditions (v4)

So from here1, become present 2, to your touch 3 -
Equal 4, spacious5 & kind6.
 
From your base1 allow space2:
Breathe & meet space3 -
In all directions4,
to find the space you need5 inside6
 
So find your centre and gather together1 -
Back from touch through your joints
& from the space that you meet2.
From tail and crown, through the spine the breath must centre.3
Then you meet the heart4
from the touch of the hands5 and of the feet6
 
So just let go, with the breath1,
So the pulse of life can start2:
The big bang3, the wave - the dance that begins4,
when weight is dropped5 from the heart6.

Marc J Acquaviva (Marc Woolford)

(here is a popup link to Marc reading this on Jane's Skype)

Practice:

POSTURE:

Videos: April 2016

MODULE1 Part3 March 2016

Theme:

Introducting Condition 3 : "CENTRE, COLLECT/GATHER YOURSELF TOGETHER"

‘Back from your touch and space’ - a 3rd-kind/practical sollution to the oppositional problem of 'support vs. space'...
Causing space whilst receiving support (from the 'hook' or 'tehtering' of touch). Practice that directly causes space for appropriate joints (back from the ‘hook’ touch/the embrace)

Support travelling directly THROUGH the shoulders and hips joints (through the bones, joints - placing structure back together), with the wings (shoulder girdle/pelvis) broadening to allow space and meet the long bones of the limbs from the touch of hands and feet.

Taking the (fluid) weight out of the body, leaving behind that which you gather away from….

Finding and gathering to the centre (the pranayamas/ towards the physical centres of the release of the breath - chakras)

Introducing ‘patterning of joints’ (what direction does a joint like to relax… )

  1. .Pronation and supination of hands and feet…
  2. .Internal and external rotation at the shoulders and hips.
  3. Unification of action: Spiralling action of opening a limb (at knee/elbow) into touch + support (pronation at hand/foot + external rotation at shoulders/hips)

Exploration ….

ankles/wrists = cond 3 hands/feet

Hips/shoulders come together with the gathering back inside ankles/wrists

dragging space back from a hooked touch before placing into touch (from each joint sequentially from the touch back)

Tail - Crown relationship = arrival in the spine… (when conflict is no longer with the spine, the spine needs to meet space up and down /crown and tail)

SELF MASSAGE: hands, wrists, forearms, shoulder girdle & skull, feet, ankles and lower leg

1. So from here1 ,to your touch2, become present3:
equal
4, spacious5 & kind6.

2. From your base1, allow space2, breathe & meet space3:
in all directions
4, to find the space5 you need inside6.

3.Find your centre & collect yourself together1:
Back through the joints; from your touch & from the space you meet2.
From crown & tail, back through the spine the breath must centre3
.
And you meet the Heart4
from the hands
5
and from the feet
6

Marc J Acquaviva (Marc Woolford)

Practice:

PRANAYAMA/CORE practices:

All previous pranayamas (KapalaBhati, Bhastrika, Sitoli/Plavini retention, Sitkari retention)

Introducing Ujayii (up the throat into the head, down away from the head)

Antara/Keval Kumbhaka (internal and external breath retention with Uddiyana Bandha - see below)

MUDRA: Shambhavi Mudra (eyes rolled up)/ Simha Mudra (+tongue out and down)

BANDHA: Introducing Uddiyana Bandha (upward flying) ..

POSTURE:

free practice (123 guided),
mahapranayama
cat/dog circling exploration
walking the dog & one armed dog (through the joints)
dog/elbow dog.
gathering up from touch in standing (tadasana - back bend anuvitasana)
Pranayama in posture (sitkari/kapalabhati/bhastrika)
triangle from running squat
supported leg stretch investigation (legs up wall)
eagle pose and shoulder stand (rolling up thru the spine)
tree
standing balance holding foot
uddiyana in forward bend
shoulder stand against the wall (hands on leg - posts support)
approaching headstand
cobra
reclining twist (with head massage)

Videos: March 2016

BRIGHTON:


 

KISHORI:

MODULE 1 Part2 - January 2016

Theme:

Introducting Condition 2 : "ALLOW SPACE"

Developing space for breathing and movement in relationship to touch.
Revisiting and developing a 1,2,3 approach (with a little more emphasis on allowing space).

1. Upper body: Head (eyes) and elbows (elbow spaces) relating together, through breathing = through to the touch of the hands (=side ribs)

2 base of the spine and knees, through breathing, through to the touch of the feet (= a fluid/core response)

3.ALLOWING SPACE BETWEEN THE 'two halves' of the body.

4. Relationship between the space above, from the touch below through breathing. (Pranayama - Bhastrika 2, Sitkari).

5. The Psoas release massage and support (bridge prep)

6. Collecting together/Gathering around the 'space' between upper and lower body, to support the elongated space (around released Psoas) = KapalBhati (pranayama)

and from here...

From your touch

1Become Present: Kind & Equal

2 Allow Space, Meet the Space Above, from the Touch below...

3 From above and either side, through the Heart you must Anchor ...

4 From Down, Release Outwards, & Up through your Centre:

5 From the Ground up you just Breathe

6 & through the Heart you LET GO!

1 to Awaken the Spine's natural Flow.

Marc J Acquaviva (Marc Woolford)

Practice:

PRANAYAMA:

Bhastrika 2 (side ribs); Sitkari (retention breath); KapalaBhati

POSTURE:

Mahapranayama
Reclining eagle
Bridge
Wheel
Child, Cat, Dog, elbow dog
Squat, forward bend, Standing
 

Triangle base from above)
Cow pose legs
(introduction)
Happy baby (leg stretch intro)
Cobra
Reclining Twist

Videos January 2016

MODULE 1 Part1 - November 2015

Theme:

Introducing Condition 1: 'TO YOUR TOUCH'.
Relationships to your touch (through movement & breathing)

There is a 1,2,3 of everything you wish to do.

Definitions - "all 'joints' are better defined as relationships1 between two parts of yourself2, through breathing3 and movement4 "

The spine = a relationship between the head1 and the pelvis/tail2 in space, through breathing3, and movement4

1.INVESTIGATION: Relationships between the back of the head1 and elbows2 in space, through breathing3.... Touch with the HANDS=the investigated movement4

2.INVESTIGATION: Relationships between the sacrum1 within the pelvis and the knees2 in space, through breathing3... Touch with the FEET=the investigated movement4

3. INVESTIGATION: Relationships between the back of the head/elbows1 and the sacrum/knees2 through breathing3 & what happens in response to TOUCH4

4. SELF MASSAGE - relationship between base of the skull/neck

and from here....

To your Touch

Become Quiet: Present & Equal.

2 Allow Space, meet the space Above & the Earth Below

3 To the Centre of your Heart & your Earth you must Anchor ...

4 From your Touch, Release Outwards, All Directions from Centre:

5 So you Ground & you just Breathe

6 & from the Ground up you LET GO!

1 to Awaken & Arise to Life's Flow.

Marc J Acquaviva (Marc Woolford)

Practice:

PRANAYAMA:

Bhastrika#1, generic retention breath, (#1 patterning) in seated twist variation.

POSTURE:

Maha-pranayama©
Reclining Child
Bridge
Cat
Dog
Elbow dog
Child

Cobra
Reclining Twist`
Squat
Forward Bend
Standing Tree
Running Squat
Triangle base

Videos November 2015

KISHORI:

 

Copyright ©Marc Woolford (Marc J Acquaviva) 2007-2016