This is the primary passive level where your body connects directly and consciously to the surface underneath you.
First, find your ‘points of contact’, the areas of the body that are directly connecting to the actual surface. These will be indicated in each exercise’s description. Breathe into those areas, as if breathing SPACE into the body, and breathe away the tension to release into the pose even more.
This position stretches the spine, increases blood flow to and from the heart, releases shoulder and neck tension and creates an inner sense of openness.
Points of Contact: feet, sitz bones, head
• Place heels directly under knees and press firmly into ground
• Sitz bones press directly down into seat
• Slowly allow spine to fall backwards, simultaneously pulling navel towards spine to support the spine as it releases
• Head falls back, face is lifting towards the sky
• Bring arms up towards the sky, then allow then to fall backwards and remain Level 2: heavy
This level introduces movement, a connection of the self and the body between two points, or positions.
In each exercise there are indicated the two positions which the body will take. The exercise is the practice of joining these two points with grace and ease. Using the breath and the piece to assist the movement at all times. The start and end positions will develop through the movement, so take it easy and let it flow!
Neck Rolls: Opens the throat center, graceful communication
• Sit as in Level 1
• Rest hands on thighs
• Slow exhale through the nose as the head rolls to the left
• As the head falls forward, keep your back against the seat back
• Continue rolling the head around smoothly towards the right
• Inhale as the head rolls back to finish the circle
• Repeat 8-15 times, Reverse directions
This level introduces the concept of ‘the other’, that which is outside of oneself.
These exercises aim to unite the user with his/her environment whereby expanding one’s understanding of their relationship to the world. If the icon shows two people engaging in the exercise, bring your focus to the space between you and the harmony created within it. If the icon shows one body, focus on the movement and direction of the breath. The inhale being what and to where you are taking in, and the exhale as being that which and to where you are giving out.
The Blood Cleanser: Activates kidney function
• Kneel on the seat facing the seat back with feet hanging over seat edge
• Lean into the seat back and allow upper body to fold over the seat back edge
• Allow chest, shoulders, head and arms to hang heavy
• Focus on the following breath pattern through the nose: 4 short inhales filling up the whole back body, 4 short exhales pushing out from the front body
• Continue rhythmically for 3-5 minutes