PARt 3

June 2017

The 3rd Condition  

'Gather  yourself together'

Condition 3, The (re)solution.

Creating the Conditions that centralize support, breathing and action. Bringing it back to the spine & the core.

Q: How do I find both relaxed support from my touch AND spaciousness in my actions? How do I resolve the up/down conundrum?


A: From an evenness of support from your touch, and from an equality of your engagement in space, Gather yourself together: Find the Centre of what you are doing/centre of gravity, and source your actions from here.

Verse 3:

  1. "So down from above
     

  2. and up from  below 
     

  3. meet through your centre..
    .

  4. You'll find new inner space, when from this central place
     

  5. you can ground and breathe
     

  6.  and gather yourself together... "

Part 3 Relationships investigated:

Investigating and becoming familiar with the central responses to our actions of support and engagement withspace through breathing and release (Core response-ability).
Specific structures investigated: Introducing 'the Chakras'. 
Awakening the spine as the central axis of breathing, support and movement

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"

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)

Integration of 1 + 2 relationships=#3
 Centering all actions in the chakras (sacral plexus and solar plexus, svadistana and manipura)

 

Exploring the whole spine's responses to 

  • inner touch (placing the feet or hands down and connecting back to the touch of the heels from there),

  • and outer/back from touch (radiating touch - wide and outwards, then back to the touch of theheels from there). 

1. Centering in the solar plexus (pattern 1)

2. Centering in the sacral plexus (pattern 2)

  • exploring the use of the patterns of flexion and extension that arise from inner & outer touch when breath is centred in a particular area of the body (chakra),  to offer appropriate support for what we are doing/wish to do.

 

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

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)