COURSE BROCHURE MARCH 2019

 

Outline: BONE CAMP: Advanced Movement Concepts for Skeletal Health

Sunday Evening
  1. Introductions
    1. Laying the Foundation - education with the skeleton model
    2. Introduction to Perch Posture
    3. Meditation on Intentions
    4. Sharing
  2. Learning How to Get Down To and Up From the Floor Safely
  3. Decompression Exercise/Posture - Corpse Asana - Shava-asana
    1. Pranayama - Diaphragmatic and Segmental Breathing; Dirgha Pranayama
    2. Relaxation
  4. Sharing of Experience/Good Night
 

Monday Morning
  1. Centering In/Sharing
  2. Continuing of Laying the Foundation: Learning to move from the bones.
    1. "Front of the Backbone"
    2. "Alphabet Soup of the Skeleton"
    3. "Internal Plumb Line"
    4. "Where ARE Our Hips Anyway?"
    5. "Figging"
  3. Introduction of Pelvic Posture Pillow™ and Instruction in Seated Postures*
    1. Easy Pose
    2. Side Sitting-Deer Pose
    3. Half and Full Lotus
    4. Hero Pose
    5. Dandasana
    6. Re-Alignment Routine-Meeks' Yoga Prep
  4. Standing - Visual Imagery in Preparation for Tadasana
  5. PowerPoint Presentation on Osteoporosis
  6. Sharing/Closure
* Depending upon the needs of the group, seated and standing postures will be intermingled with lecture so as to minimize the effects of staying in one position for too long a time. Also, the order might change somewhat depending upon the needs of the group. Not all postures in the handout will be taught in this workshop. It is my hope and intention that you learn certain "Principles of Movement" from what we do and that you can carry this information over into other postures and into your Yoga classes at home. Please feel free to ask me questions at any time-in the dining chapel, in the hallway, before, between and after session-I am here to help you understand this new concept of movement.
 

Monday Afternoon
  1. Centering/Sharing
  2. Presentation of Group I, Group II and Group III Persons with Diagnosed Osteopenia/Osteoporosis
  3. Focus on The Hip - Alignment/Stretching/Strengthening
    1. Hip Anatomy and Anatomical Relationships
    2. Hip Work
      1. Leg Lengthener and Variations
      2. Leg Press
      3. Prone Pelvic Press
      4. Sphinx
      5. Cobra
      6. Locust and Half Locust
      7. Side - Lying Half Bow
      8. Side - Lying Leg Lift
      9. Kneeling - Camel
      10. Standing - Warriors, Triangle, Half Moon, Back Moon, Swan Dive
  4. Shavasana/Relaxation/Sharing/Closure
 

Tuesday Morning
  1. Centering/Sharing
  2. Continuation of Hip Work
  3. Focus on The Core
    1. Definitions and Descriptions of The Core
    2. Muscle Coloring
    3. Exercises and Postures
      1. "P" - "T" Bone Tightener - Pelvic Floor
      2. Accessing Transversus Abdominis
      3. Accessing Upper Abdominals - "P" - "X" Bone Tightener
      4. Abdominal Diamond
      5. The Breath - learning to breathe with and strengthen the Diaphragm
      6. Abdominal Strengthening
        1. Isometrics with Movement
        2. Pulsing Bridge
        3. Isometrics with Ball
      7. The Fish - Matsyasana
      8. The Bridge - Setubandasana
      9. Downward-Facing Boat
  4. Sharing/Closure
 

Tuesday Afternoon
  1. Conscious Walking
  2. Standing Balance for Hip Strengthening
  3. Finish Hips and Core Work
  4. Sharing/Closure
 

Wednesday Morning
  1. Centering In/Sharing
  2. Beginning of Safe Spinal Rotation
    1. Foundation of Movement - Least to Most Compression (effect of gravity on movement.)
    2. Movement and Postures
      1. Spinal Rock
      2. Sarasana
      3. Side - Lying Segmental Rotation - with thanks to Moshe Feldenkrais
      4. Side - Lying Mermaid
      5. Prone Lower Back Rotation
      6. Prone Mermaid and Variations
  3. Sharing/Closure
 

Wednesday Afternoon
  1. Centering In/Sharing
  2. Continuation of Safe Spinal Rotation
    1. Postures and Movement
      1. Cobra with rotation
      2. Hands/Knees with rotation
  3. Sharing and Closure
 

Thursday Morning
  1. Centering In/Sharing
  2. Continuation of SAFE Spinal Rotation
    1. Postures and Movement
      1. Chair-at-the-Wall with Standing Spinal Rotation
      2. Seated Twists
  3. "Tidying Up" - Review of concepts and all postures as necessary.
  4. Sharing/Closure
 

Thursday Afternoon
  1. Dancing/Chanting Experience
  2. Putting it all together into a flow
  3. Sharing/ Closure
 

Friday Morning
  1. Centering/Sharing
  2. Workshop Evaluations/Brainstorming on how to get the word out for safety in movement among Yoga teachers, Health Professionals and the Public/Final Thoughts
  3. Closure Ceremonies/Certificates etc.

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