Review 12 YB Chapters
Wet Noodle Time Under Passive Resistance Breathing 4:8
Each has 3 poses
TEACH Most Acessible First
Chapter 1
- Moon Squats
Chapter 2
- Blaster (L/R)
- Butterfly
Chapter 3
- Double Pigeon, seated half (L/R)
- Shoulder Pow (L/R)
- Hero Pose
Chapter 4
- Pigeon Modified for kneed problems (L/R)
- Plough Pose
Chapter 5
- Jackknife Blaster (L/R)
- Noodle
- Pretzel Arms (L/R)
Chapter 6
- Side leg stretch (L/R)
- Wild thing pose (L/R)
- Flamenco (L/R Up/Out/In)
- Short Dog
- Cat Cow Breathing
Chapter 7
- Wide Dog (this was a big one)
- Passive Squat
- Twister (L/R)
Chapter 8
- Frog (half frog), Prone (L/R)
- Pigeon (L/R)
- Twisted Pigeon (L/R)
- Blaster Pose (L/R)
- Twisted Blaster
Chapter 9
- Reverse Dog (new teacher setup, 2 mats, crossed, different colors)
- Block Bridge
- Block Noodle
Chapter 10 - injuries, these are modifications
- Passive squat using a stool
Chapter 11
Chapter 12
Name/Review Each
Handwrite Each
Identify which of these address poses in training manual poses
-
Each has technical notes
- Capture/review terms
- Capture/review body parts
- Review mnemonics & physical mnemonics
- Verbally practice guiding each of the practice poses
Practical Exam
Create a 1-hour program, try it out yourself, record yourself leading someone through it (not full length for holds)
#Qigong Flow Flexibility
This is the contents of the practical exam I believe.
- Create Program (see below)
- Fully practice my routine (done whole thing, not full time)
- Record version with someone in February
- Get pictures of self in poses for pose summary chart similar to happy hips
- (stretch) offer it as a class locally or online
The Plan - move to sub page
This is a mix of #Qigong and Science of Stretching poses that generally prepares you to practice a moving form like #TaiChi, as well as other internal martial arts.
This entire practice will engage the body, dynamically and statically twist the torso, and generally prepare for a final in-place moving meditation to attempt to root the hips to the ground, and the upper body to the pelvic floor.
During the closing practice, part of the guidance will help the students to hone their sense of interoception, specifically:
- the relationship between tucking the tailbone and the engagement of the heals
- where in the body is the student feels while pushing their fontanel away from their perineum
- the sensation around the inner-shoulders, armpits when using turtle back or medial rotation of the arms
- the circular pattern of feet, knees, hips, fontanel, medial rotation, spinal column/pelvic floor lock in / Rooting.
Video Practices
- There are three, practice all three twice (6 hours)
- For each, note adjustments
- For each, note which poses are covered in the teaching manual
Theory Exam
- Review each of the 12 classes
- Muscles, names locations, sarcomere
- Mnemonics offered (e.g., middle, medial)
- Body parts: ligaments, tendons, muscle, bone, fat
- Principles: wet noodle, time under passive resistance,
- guidance, boredom, parasympathetic and sympathetic nervous systems
Training Manual Poses
- Manually annotate each with options
- Manually annotate target area (e.g., wide dog, and thoracic spine)
Science of Stretching Program
- Review the 4 weeks (all new material as I have been practicing version 1)
Break Out
Calm Mind / Warm Spine - 5 minutes
Establish Breathing | Bagua Circule Walking |
---|---|
2:30 minutes | 2:30 minutes |
Flip Flop Shoulder Squash - 16 minutes
Rag Doll | Cliffhanger | Pretzel Left/Right | Phoenix Shoulders |
---|---|---|---|
3 minutes | 3 minutes | 3 minutes | 2 minutes |
Thoracic Fantastic - 10 Minutes
Wide Dog | Noodle | Shoulder / Waist |
---|---|---|
5 minutes | 3 minutes | 1 minutes |
Open the Door to the Pelvic Floor - 14 minutes
Hero | Twister Right | Twister Left | Washer Knees |
---|---|---|---|
3 minutes | 3 minutes | 3 minutes | 90 seconds |
Closing in Opening - 13 Minutes
Blaster Right | Blaster Left | Bound Butter Fly | Supine Butterfly | Prone Butterfly |
---|---|---|---|---|
3 minutes | 3 minutes | 2 minutes | 2 minutes | 1 minute |
Connect to Mother Earth
Wu Chi | Engaging Pelvic Floor | Gathering Clouds | Bathing in the Spring |
---|---|---|---|
1 minute | 1 minute | 1 minute | 1 minute |