Thursday Morning
Point:
* Practice and Lecture to Connect to Mechanism of Breath and Relationship with Thoughts
* Autonomic Nervous System Lecture
Practice
Started about 10:40
Supine
- Hamstring Stretching to connect to the Continual Pattern of Grip
- 3 Part Breath
Roll up to Sitting and Connect
Transition to Standing
- Side Waist Stretching At Wall
- Shoulder Stretching w Strap
- Neck Stretching with Wise Guy
Partner Exercise to Help Breath Deepen and Connect with Another
- Tadasana with Breath
- 1 Round of Lunges with Crescent Moon
- Childs Pose
Sit on Blocks and Play with Mind and Thoughts and Breath
* Allow for Negative Thought and Watch Effects
* Allow for Negative Thought and Deepen Breath
* Allow for Positive Thought with Breath
Transition to Supine
- Stretch Backs of Knees Out
- Bridge Pose x 2
- Knees to chest w Ankles Crossed
- Rest for 5 minutes
5 minute Transition
Circle
Began at 12:09
Streamlined Nervous System Lecture
Sutra 1.2, 1.33, 1.34
Break for Lunch
Lunchtime Homework
Read p. 12 - 13 on Maps and Models
Look thru 18 - 35 of Seeing Anatomy
Respond to Homework, p. 16
Afternoon
Gather at 2:00
Started at 2:09
Supine
Pressing on the Belly and Internal Organs
Shimmy
Roll up to Sitting
Mapping of Pelvic Floor
- Ashwini Mudra
- Mula Bandha Awareness
Transition to Standing
Easy Standing Forward Fold
Mula Bandha Mudra with Partners
Vayu Anatomy
- Apana Vayu - downward flowing energy, sacrum down
- Prana Vayu - upward flowing energy, lower ribs up
- Samana Vayu- in between Apana and PRana
- Udana Vayu - limbs, throat, head
Ujayyi Pranayama Theory
Block Balancing Exercise for Grounding
Standing Posture Sequence 1
- Wide Leg Forward Fold, Dancing Warrior 2 with 5 Rounds, Wide Leg Forward Fold, Malasana (Squat), Uttanasana (Standing Forward Fold),
Roll up to Standing
Tadasana
Standing Posture Sequence 1
- Repeat Warrior 2 Dance with Hold, Wide Leg Forward Fold, Malasana (Squat), Uttanasana (Standing Forward Fold)
Roll up to Tadasana
Play with Grounding Energy and Thought Patterns as practice to Track the Results and master Apana Vayu.
Transition to Sitting
Mula Bandha and Breath Meditation Technique
We moved in stages to this:
- On Exhale, engage mula bandha and knit the lower belly and possibly allow chin to drop
- Hold Breath Out
- Release contractions and allow breath to enter
- Draw inhale towards the belly and hold
- Slowly Exhale
- Rest in Space
Transition onto Backs
Supine Baddha Konasana Variation 1 or 2
Rest
Practice Ended 3:55pm.
Circle at 4:10
Questions, Feedback, Observations.
Kosha Lecture, Am I safe? Who’s Asking and Who is Answering.
Point:
* Present another model to help the mind grok different layers of reality
* Connect to the importance of correspon
AUM
Homework
Review
p. 222 and 223, The Eight Limbs
p. 78 Vayu Chart
p. 56 - 57 Bandhas
Read Peter Levine as You are Drawn in
p. 114 - 120
p. 124 - 135
p. 136 - 147
