Connection workshop

Bodywise Workshop 25th April 2010

Connecting

Sitting listening to reading from ‘dancing the flame of life’ by Dona Holleman

Moving towards Purvottasana through the Bandhas

Pada Bandha in Tadasana (with Blindfolds on)

Outer edge of feet spreading and rooting. Lengthen toes. Bringing the rooting around to outer and inner ball joint. Shortening between ball and heel maintaining length in toes and circular (spiral) energy to feel the hip connection……..Mula bandha, pelvic floor lifting simultaneously performing Pada Bandha

Mula Bandha

Uddhyana Bandha in Vajrasana

Sit bones balancing coccyx and pubis. Bring the pelvic floor in and up as the sit bones root down, try sliding sit bones forwards if you feel the connection……… Uddiyhana Bandha where the centre of the diaphragm moves down as the lungs open and widen the lower ribcage pushing down on the intestines and moving the stomach forwards. Exhaling and maintaining the stomach backwards so the breath moves up the spine and allows the ribcage to open outwards…………

Jalhandhara Bandha

The chest widens when we breathe expanding the cartilage that connects the lower ribs.

The upper diaphragm doesn’t expand, so the breath stays central and moves up – then the jaw and shoulders can relax and widen away outwards. When this happens slide your jaw (forwards) and the sides of your neck between ears and outer jaw... and then allow your upper chest and chin to ‘connect  (through awareness only) and watch them as you start to breathe up from Pada Bandha, through Mula Bandha and Uddiyhana Bandha.

Practice

Tadasana

Vajrasana

Plank playing with bandhas (jumping through)

Purvottasana

Maha Mudra

Suryanamaska and Vinyasa flow

Tadasana Uttenasana Parsvottanasana Virabhadrasana 1 Parsvottanasana Virabhadrasana 3 Adhomukha Svanasana Virasana with arm variations

Repeat with Parrivrtta Trikonasana and Parivrtta Ardha Chandrasana

Prasarita Pardottanasana

Ustrasana Dhanurasana Parsva Dhanurasana Setubandhasana Urdhva Dhanurasana

Sirsasana

Savasana

BREAK

Sarvangasana using chairs into Eka Pada Setubandhasana

Setubandhasana

In pairs dropping from Sarvangasana into Setubandhasana (through down + back up)

Urdhvamukha Prasarita Padottanasana

Sitting

Chandra Bredha

Suya Bredha

Nadi Shudana

Savasana