Lesson One • Suppleness and Surrender: How to Flow Through Samsara

Topics Covered

  • Understanding Samskaras: Swami Muktananda's teachings on unconscious actions driven by internal patterns.

  • Witnessing Emotions: Sri Shambhavananda's guidance on observing and detaching from reactions.

  • Push, Pull, Surrender: Exploring the physical and mental implications of pushing and pulling.

  • Suppleness Principle: Applying the concept of suppleness for strength and flexibility.

  • Natural Strength: Drawing parallels between supple strength and natural movements in children and martial arts.

  • Water Analogy: Embracing Bruce Lee's analogy of supple strength akin to water's adaptability.

  • Tai Chi Exercise: Integrating supple surrendered movement with breath and awareness for mindfulness and balance.

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Lesson Two •  Spacious Hands & Pushing/Pulling Cat Cow

Topics Covered:

  • Hand Suppleness: Natural arches for stability and mobility.

  • Testing Stability: Impact of locked-arm walking on body tension.

  • Hand Arch Structure: Three arches supporting natural movement.

  • Muscular Alignment: Pinky edge activation aligns shoulder muscles.

  • Overall Suppleness: Working with natural hand architecture for skillful movement.

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Lesson There •  Full Body Plank, Adho Mukha Svanasana 
& Urdhva Mukha Svanasana

Topics Covered

  • Shoulder Girdle Overview: Understanding the structure and balance of the shoulder girdle.

  • Shoulder Joint Complex: Exploring the composition and function of the shoulder joints.

    • Sternoclavicular joint (SC joint): A pivotal connection between the clavicle and sternum, facilitating shoulder movement.

    • Acromioclavicular joint (AC joint): Providing stability and rotational movement in the shoulder girdle.

    • Scapulothoracic joint: A dynamic junction crucial for shoulder function, relying on muscular support for stability.

    • Glenohumeral joint: The primary joint enabling a wide range of shoulder movements.

  • Suppleness for Functionality: Emphasizing the importance of suppleness for functional shoulder movement and stability.

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Lesson Four •  Shashasana & Sirsasana

Topics Covered:

  • Shoulder Girdle: Shoulders compared to agile elves for flexibility.

  • Rotator Cuff: Description of key rotator cuff muscles: Supraspinatus, Infraspinatus, Teres Minor, Subscapularis.

  • Movement Symphony: Importance of coordinated rotator cuff muscle action.

  • Visualization: Conducting analogy for understanding scapular movement.

  • Dolphin Pose Benefits: Strengthening rotator cuff for advanced poses like headstand.

  • Rotator Cuff in Headstand: Essential role in maintaining stability during headstand practice.

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Lesson Five • Sarvangasana & Matsyasana

Topics Covered

  • Awakening Thoracic Extension: Daily activities cause thoracic spine rounding and forward head posture. Sarvangasana and Matsyasana promote upright thoracic alignment, strengthening scapula-thoracic connection, and activating Trapezius.

  • No More Head Forward: Forward head posture strains neck muscles. Hunching shoulders for support leads to instability. Sarvangasana and Matsyasana relieve neck tension, realigning shoulder girdle.

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Review Quiz

Test your knowledge and reinforce key concepts with this self-study review quiz, designed to help you deepen your understanding of the material covered in this section

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