Sensitivity workshop 29 Nov 2009

Pebbles in a pattern on the sand

workshop with Jacqui

Bodywise,119 Roman Road London E2 0QN

Please book: tel 020 8981 6938

Yama - Niyama

Another look into our personal needs in self-practice

Being sensitive, mentally flexible and constantly balancing (and rebalancing!) how we practice is one of the joys of life in Yoga. There are times we need to lift our energy and times when quiet sitting, watching and non-doing will uplift, release and bring balance and confidence into life. Please come and join in taking a look at both. The workshop will cover a balance of Asana (postures) Pranayama (breath) and the Meditative state (relaxation).

Sensitivity Workshop Notes 29.11.09

By balancing awareness within our body we naturally balance the flow of Chi or Prana energy and gain a deeper connection with the inner body. To enable this balance we need to practice, and in doing so, be able to move the mind’s eye and ears into the peripheral meditative state. From here we learn to 'see' our needs for that day’s practice. Sensitive and beneficial practice depends on the time of day, the strength of our immune and psychological system, the season, and of course what else is going on in our world which greatly affects our every day. Our age and stage of life is also vital to a holistic practice. Strong practitioners all too often find it hard to adjust and adapt their practice to become softer and less demanding on the physical body which only leads to a hardening of the mind, and makes practice rigid and habitual (boring!), enforcing fear and resentment of natural changes that are so part of the beauty of this life. Likewise some find it hard to up the energy when they are lethargic and drag themselves through an unhappy routine. Again we are looking at balance and sensitivity.

In the right view both of life and of Yoga, all life is either consciously or subconsciously Yoga.

Sri Aurobindo

It does not require a large eye to see a large mountain. The reason is that, though the eye is small, the soul which sees through it is greater and vaster than all the things which it perceives. In fact, it is so great that it includes all objects, however large or numerous, within itself. For it is not so much that you are within the cosmos as that the cosmos is within you. – Meher Baba

The starting point of practice is always to stop relax and to create the meditive state in which we do not expect or push the body by demands of the ego mind.Within this state, the simples to the most challenging Asana (postures) have equal depth and power. It isn’t always necessary or appropriate to achieve stronger postures. Listening and inner awareness of our energy body is the goal.The sense of freedom and contentment that Yoga Asana and breathing gives us comes from the intimacy, full attention and time we give, to ourselves, absorbing the great beauty of life that surrounds us, perhaps this is why practicing with others is often easier as we absorb their inspiration too.


Peripheral Vision taught by Dona Holleman in her new and wonderful book ‘dancing the flame of life’ which includes this valuable CD. “Thank you Dona once again”!

‘Yoga is an old age philosophy, but like all philosophies, it remains sterile unless applied in daily life, and not confined merely to memorizing words and concepts’Dona Holleman

Adhomukkha Svanasana- towake up and open the legs after sitting (which becomes less of a ‘pain’ and takes less time each time you practice!) and open you heart, elongate your spine and gently stretch your shoulders. Take a mind walk through the bandhas (Pada, Mula, Uddiyana, Jalhandara) in peripheral vision.


Tadasana = back to back with a partner , face to face exchanging energies through the palm of the hand (hastha bandha) practice moving and feeling the clear distinction between concentric and peripheral vision.

Sometimes Suryanamaska is the good start to Asana Practice, it’s postures connect the whole body in flowing movement and frees up little stiffness points, warms and because it is familiar to the body can help focus. Sometimes it’s not the right approach though, to start expecting your body to feel up to a somewhat high energy start (if done when the mind/body are not in the mood) A quiet gentle start to practice will then be more effective at giving the ease of energy flow and simplicity the body may be asking for.If we’re tired, stressed, menstruating or going through a demanding time then please learn empathy to yourself equal to that we want to show others.

Vajrasanagentle breathing going back to peripheral vision and hearing, taking prana to the core and relaxing the inner body.(Pada, Mula bandha , Alignment, Routing, Breath awareness)

Supta Parvatasana(vajrasana forward bend)

Dvipada Supta Vajrasana


Upaviastha Virasana 1 & Virasana 2

Supta Virasana - or towards with focus on the backward rotation of the pelvis


Dandasana(watching alignment of pelvis)

Paripurna Navasana (boat)

Arhdha Navasana(awareness of connection between chest and pelvis, balance)

Parvata Savasana

Supta Dandasana

Jathara Parivartasana(ulnar wrist points stabilizing shoulders)

Supta Padangusthasna 3

Urdhvamukha Prasarita Padottanasana



Samakonasana and/or Nakrasana

Baddha Konasana



Uttenasana – Tadasana -Garudasana - Vrksasana 1 & 2 – Utkatasana 1

Trikonasana- Ardha Chandrasana


Parivrtta Trikonasana – Parivrtta Ardha Chandrasana

Virabhadrasana 2 – Utthita Parsvakonasana

Virabhadrasana 1 – Virabhadrasana 3

Parivrtta Parsvakonasana – Prasarita Padottanasana


Sirsasana (supported where appropriate) or Prasarita Padottanasana with head resting on blocks. If menstruating or unwell then don’t practice Sirsasana unless you are knowledgeable.


Ekapada Rajakapotasana variations within your ability

Setubandhasana & Eka Pada



Paryankasana(virasana back bend)

Towards Bakasana back release


Ardha Matsyendrasana - Parivrtta Sukhasana




Always practice Savasana, otherwise your practice will exhaust and the benefits will not have a chance to absorb and do its job. Rather shorten your Asana practice than miss Savasana.

Love Jacqui X