Bouldering time.

Outdoor yoga @alohabar in Rotterdam

Thank you to Yogaground, CLUB Gulfstream DJ and Aloha bar. Outdoor yoga + great view + groovy sounds = yes!  

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Yoga teacher training manual update

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For three days I've been working with Aimee Challies (New Zeeland). We've been editing the English version of my yoga teacher training manual. So happy to work with talented people from all around the world. 

❤️ Kebnekaise, Sweden

Amazing area around Kebnekaise in Sweden. Together with Vegafoto/Michael Jönsson and Åsa Engman, I have been shooting pictures for an upcoming project. Thank you to the Swedish Tourist Association for making it possible to access this part of our country. 

Day 3 @inspireconvention

Day 2 Inspire Convention- ball and yoga

Reformer workshop @lavminryg

Day1- reformer workshop at Lavminryg i Nyborg. Great studio, great location and great participants.  

Inspire Convention in Nyborg, Denmark

Arrived in Nyborg (Denmark) tonight. Ready for three days at the Inspire Convention. Always a pleasure to be back. Hanne Bousager Larsen is such a great organiser. Tomorrow I teach a reformer workshop. Saturday ball training and yoga. Sunday is the garuda method.  

Salutation midline

Feet together in midline and arms hanging by the side. Step back with right leg and step forward with left. Step back with left leg and step forward with right.

  1. In- arms reaching in lateral rotation and abduction to the ceiling. Palms together overhead.
  2. Out- fold over the legs with hands next feet. Palms in shoulder width distance.
  3. In- roll of palms, stay in contact with fingertips, elevate leg and reach away keeping spine neutral and hips parallel.
  4. Out- lower floating leg to low lunge and merge upper body with front leg whilst leaning forward.
  5. In- low lunge and reaching arms in lateral rotation and abduction to ceiling.
  6. Out- return with arms and plant hands shoulder width distance aligned for plank pose.
  7. In- step back to plank pose and connect legs thight together.
  8. Out- lower to floor.
  9. In- cobra rising up.
  10. Out- cobra lowering down.
  11. In- float away, everything except hands and feet, from floor.
  12. Out- push up and move lower to upper spine back into down dog.
  13. In- 3 legged down dog.
  14. Out- curl and step forward to lunge and lower back knee, merge upper body with front leg whilst leaning forward.
  15. In- low lunge and reaching arms in lateral rotation and abduction to ceiling.
  16. Out- return with arms and plant hands shoulder width distance aligned for forward fold.
  17. In- step forward to leg lift.
  18. Out- lower floating leg next to other and connect big toes in forward fold.
  19. In- rolling up up from sacrum.
  20. Out- mountain pose.

Variation               

  • Flexion to forward fold. Extension to rise up.
  • Reaching arms up with abduction and internal rotation and return through midline and external rotation. Reaching arms up through midline with external rotation and return with sideways in internal rotation. Cobra with different setting of arms and technique for undulation. Your choice of pulling and pushing cobra or rolling cobra.
  • 3 legged dog with different settings of technique for reaching leg behind body and stepping through. With blocks.
  • Without leg lift stepping back and forward.

IGC

Stay in every part of the movement as long as possible. Even out and soak up the journey. Punctuate the beginning and the destination. Cut away all unnecessary movement.  

Cross square legged

Cross legged, flexed feet and parallel with side of the mat. Sitting bone connection.

  1. Extension and flexion
  2. Side bend
  3. Rotation 
  4. Forward fold 
  5. Leg opening series SLR front, side and twist 
  6. Twist hand to foot 

Variation  

  • Blocks to align with feet. 
  • Use a block or blanket to elevate seat.
  • Move from upper to lower spine in extension and flexion.
  • Stay in side bend- reaching arm create medial and lateral rotation.
  • Stay in side bend- reaching arm create medial and lateral rotation with neck rotation/side bend. 
  • Circle from elbow in rotation. 
  • Use both arms in rotation. 
  • Hold foot with a strap.

IGC

Roll in front of sitting bone and extend from lower, middle and upper spine. Lean behind sitting bones and flex from lower, middle and upper spine. Soft undulation from pelvis to skull. Can you keep the shoulders broad the entire time?

Lower chin and lean the spine back. Feel a long elongation from side of the skull to fingertips. Lower the collar bone and slide shoulder blade away. Can you connect the left sitting bone when your side bend to the right side?

Create rotation around your lower, middle and upper spine. Use the undulation in rotation together with flexion and extension. Can you feel that the arm is moving the spine and the spine is moving the arm? The hand on the floor will assist you with a light push and pull.

In forward fold tilt sacrum anterior. Push sides of the legs and feet into mat. Keep head aligned with the middle spine. And lift the armpits further forward. Extension in the middle spine. Rolling anterior of sitting bones.

Let the knee extension pull the arm and elongate the spine from sitting bones to crown of head. Dorsal flexion in foot with parallel toes and stay with equal body weight in pelvis. Can you look with the right eye to see the left arm? 

Yoga teacher training 2017