Focussing on the feet in Simon Borg-Olivier and Bianca Machliss' Yoga Synergy Spinal sequence.... or any other approach to asana come to think of it..
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I find this a highly Meditative practice with a lot of freedom of movement and expression available, I want to be sure my ankles and knees are as protected as possible as well as to consider how to make the movements as efficient and beneficial as possible.
A more detailed blog post to come perhaps ( or at least some more notes on foot positioning), to focus more on what's going on with my feet in the spinal sequence and elsewhere, referencing perhaps chapter six of Simon Borg-Olivier and Bianca Machliss' Applied Anatomy & Physiology of Yoga book and Yogasynergy online course, on the ankle joint complex ( what they call Kulpha Bandha), as well as perhaps looking to dance traditions. Paying attention to toes, arches, ankles.
"Tha-kulpha bandha is an expansive co-activation (simultaneous tensing) of antagonistic (opposing) muscle groups around the ankle joint complex. In this case I create this ankle bandha by:
*** pressing into the base of the big toe which activates the muscles behind the ankle,
*** pulling back my big toe itself, which activates the muscles on the front of my ankle and,
*** pulling the outer foot towards the knee, which activates the outer ankle.
These activations not only stabilise the ankle but also encourage blood flow to the ankle. This ankle bandha can more simply be used in almost any posture that has the foot off the floor, such as niralamba virabhadrasa, niralamba padangusthasana, sirsasana and also postures where the feet are on the floor but are not taking full body weight such as baddha konasana and janu sirsasana.
Tha-kulpha Bandha and ha-kulpha Bandha (which also uses the outer ankle muscles but includes gripping with the toes to activate the rear ankle and lifting the top of the foot to activate the front of the ankle) are really great to use for the prevention and healing of ankle sprains".
Simon Borg-Olivier 2015
See perhaps this earlier post on the nine joint complexes as bandhas
http://grimmly2007.blogspot.jp/2011/11/nine-bandhas-yes-nine-in-applied.html
from the post...
'The concept that bandhas are co-activations of opposing muscles can be extended to the major joints of the upper and lower limbs. Co-activation of opposing muscles around joint complexes (bandha) provides the strength and stability to safely perform advanced yoga postures, and to assist in the Àow of energy throughout the body.' p60
• improve flexibility without feeling intense stretch
• improve strength without feeling tense or stressed
• become more relaxed without needing to be completely passive
• improve energy levels without having to breathe more than normal
• promote circulation without needing to make heart rate increase
• improve the intelligence of body cells without having to over-think
• satiate appetite and feel nourished without having to eat as much
• feel rested and rejuvenated without having had to sleep as much
I find this a highly Meditative practice with a lot of freedom of movement and expression available, I want to be sure my ankles and knees are as protected as possible as well as to consider how to make the movements as efficient and beneficial as possible.
A more detailed blog post to come perhaps ( or at least some more notes on foot positioning), to focus more on what's going on with my feet in the spinal sequence and elsewhere, referencing perhaps chapter six of Simon Borg-Olivier and Bianca Machliss' Applied Anatomy & Physiology of Yoga book and Yogasynergy online course, on the ankle joint complex ( what they call Kulpha Bandha), as well as perhaps looking to dance traditions. Paying attention to toes, arches, ankles.
Video: practicing a little faster than usual for the camera.
"Tha-kulpha bandha is an expansive co-activation (simultaneous tensing) of antagonistic (opposing) muscle groups around the ankle joint complex. In this case I create this ankle bandha by:
*** pressing into the base of the big toe which activates the muscles behind the ankle,
*** pulling back my big toe itself, which activates the muscles on the front of my ankle and,
*** pulling the outer foot towards the knee, which activates the outer ankle.
These activations not only stabilise the ankle but also encourage blood flow to the ankle. This ankle bandha can more simply be used in almost any posture that has the foot off the floor, such as niralamba virabhadrasa, niralamba padangusthasana, sirsasana and also postures where the feet are on the floor but are not taking full body weight such as baddha konasana and janu sirsasana.
Tha-kulpha Bandha and ha-kulpha Bandha (which also uses the outer ankle muscles but includes gripping with the toes to activate the rear ankle and lifting the top of the foot to activate the front of the ankle) are really great to use for the prevention and healing of ankle sprains".
Simon Borg-Olivier 2015
See perhaps this earlier post on the nine joint complexes as bandhas
http://grimmly2007.blogspot.jp/2011/11/nine-bandhas-yes-nine-in-applied.html
from the post...
'The concept that bandhas are co-activations of opposing muscles can be extended to the major joints of the upper and lower limbs. Co-activation of opposing muscles around joint complexes (bandha) provides the strength and stability to safely perform advanced yoga postures, and to assist in the Àow of energy throughout the body.' p60
Here then are their nine bandhas
1. kulpha bandha ankle joint complex.
2. janu bandha knee joint complex.
3. kati bandha hip joint complex
4. mula bandha lumbar spine joint complex
5. uddiyana bandha chest and thoracic spine joint complex.
6. jalandhara bandha cervical spine joint complex.
7. amsa bandha ishoulder joint complex.
8. kurpara bandha elbow joint complex
9. mani bandha wrist joint complex
Appendix
Here's a full class with Simon from Love Yoga Anatomy
And below, part of the 28 part youTube series of videos that first made me attracted me to Simon and Bianca's approach to practice and how it can be applied perhaps to however we approach our own practice
Video Transcript:
“In the beginning I am standing with legs hip width apart as it gives a slightly wider base of support. I lean further forward with my hips and my armpits. This gives a reflex activation of the abdominal muscles so now if I breathe into the abdomen it will hardly move. Whereas if I lean back where one normally stands and breathe into the abdomen you will see a noticeable expansion in the abdomen. This same diaphragmatic breathing if you lean forward, the abdomen draws inwards naturally. If I breathe into the abdomen now, it’s firm but calm. Diaphragmatic breathing will allow you to feel calm.”
Simon in London.
For my friends back in the UK, Simon will be coming to London in June to teach at Triyoga
8 - 10 June 2018
SBO YS Workshop, London, UK (Host/Venue: TriYoga, London)
https://triyoga.co.uk
https://triyoga.co.uk/workshop-events-schedule/…
SBO YS Workshop, London, UK (Host/Venue: TriYoga, London)
https://triyoga.co.uk
https://triyoga.co.uk/workshop-events-schedule/…
Here's Simon's full 2018 calendar and an outline of what he teaches,
My Calendar for the rest of 2018:
The main reason I practice is to encourage the circulation of energy and loving information through my body. In physiological terms this means to encourage blood flow and to generate energy, while remaining completely calm, peaceful and loving. And although circulation is enhanced it is done without increasing heartrate or stimulating the sympathetic nervous system, but rather encouraging the activities of the parasympathetic nervous system, which helps to increase the function of my immune system, digestive system and reproductive system. This type of practice also helps to send messages to my subconscious that I am in a safe place and that love, peace, trust, gentleness, sharing and giving are the dominant paradigms. Following my physical practice therefore it is these type of feelings that I want to share with the people in the world around me.
I have a simple practice of posture, movement and breathing, which in its simplest form involves me mainly moving actively and fluidly from my centre (Kanda, Dantien, Hara). Sometimes the movement is external but often the movement cannot be seen externally and can only be felt on the inside as the movement of blood and consciousness. My practice is such that I can:
• improve flexibility without feeling intense stretch
• improve strength without feeling tense or stressed
• become more relaxed without needing to be completely passive
• improve energy levels without having to breathe more than normal
• promote circulation without needing to make heart rate increase
• improve the intelligence of body cells without having to over-think
• satiate appetite and feel nourished without having to eat as much
• feel rested and rejuvenated without having had to sleep as much
*******
Calendar of Yoga Synergy (YS) Workshops (WS) and Teacher Training (TT) with Simon Borg-Olivier (SBO) 2018:
I would love to share some of this with you. Here is where I will teaching over the next few months in case you can come and we also have lots online at www.yogasynergy.com if you cant see me physically...
*** 4 February - 4 March 2018
200 hour TT Intensive Training, Goa India
Main Teacher: Simon Borg-Olivier (Host: Yoga Synergy)
www.yogasynergy.com
200 hour TT Intensive Training, Goa India
Main Teacher: Simon Borg-Olivier (Host: Yoga Synergy)
www.yogasynergy.com
*** 7 - 8 March 2018
Simon Teaching at The International Yoga Festival; Rishikesh, India
Simon Teaching at The International Yoga Festival; Rishikesh, India
*** 23 - 24 March 2018
History and Philosophy of Yoga Lectures For Teacher Training Course at Ihana Yoga Melbourne (Closed) (Host/Venue: Ihana Yoga)
History and Philosophy of Yoga Lectures For Teacher Training Course at Ihana Yoga Melbourne (Closed) (Host/Venue: Ihana Yoga)
*** 25 March 2018
SBO YS Workshop; Melbourne, Australia (Host/Venue: Ihana Yoga)
SBO YS Workshop; Melbourne, Australia (Host/Venue: Ihana Yoga)
*** 12 - 23 April 2018
Hawaii (10 Day ) SBO YS Retreat
https://mahavidyayoga.secure.retreat.guru/…/hawaii-immersi…/
https://www.facebook.com/events/163516864375045/
Hawaii (10 Day ) SBO YS Retreat
https://mahavidyayoga.secure.retreat.guru/…/hawaii-immersi…/
https://www.facebook.com/events/163516864375045/
*** 24 April - 9 May 2018
Yoga Synergy Teacher 100 hour Training Japan (Closed)
Yoga Synergy Teacher 100 hour Training Japan (Closed)
*** 11 - 20 May 2018
SBO YS 10 day Course on the Applied Anatomy and Physiology of Yoga
Teacher: Simon Borg-Olivier
Sydney, Australia (Host: Yoga Synergy)
https://yogasynergy.com/…/interactive-applied-anatomy-phys…/
SBO YS 10 day Course on the Applied Anatomy and Physiology of Yoga
Teacher: Simon Borg-Olivier
Sydney, Australia (Host: Yoga Synergy)
https://yogasynergy.com/…/interactive-applied-anatomy-phys…/
*** 19 May 2018
SBO Public Lecture on Yogic Nutrition
Sydney, Australia (Host: Yoga Synergy)
https://yogasynergy.com/…/eat-less-live-longer-yogic-diet-…/
SBO Public Lecture on Yogic Nutrition
Sydney, Australia (Host: Yoga Synergy)
https://yogasynergy.com/…/eat-less-live-longer-yogic-diet-…/
*** 25 - 27 May 2018
SBO YS Workshop; Byron Bay, Australia (Host/Venue: Kristen Boddington) https://www.livingyogasanga.org/events
SBO YS Workshop; Byron Bay, Australia (Host/Venue: Kristen Boddington) https://www.livingyogasanga.org/events
8 - 10 June 2018
SBO YS Workshop, London, UK (Host/Venue: TriYoga, London)
https://triyoga.co.uk
https://triyoga.co.uk/workshop-events-schedule/…
SBO YS Workshop, London, UK (Host/Venue: TriYoga, London)
https://triyoga.co.uk
https://triyoga.co.uk/workshop-events-schedule/…
*** 15 - 17 June 2018
SBO YS Workshop; Laussane, Switzerland
https://coloresens.ch/stages/
https://www.facebook.com/events/147003492681109/
SBO YS Workshop; Laussane, Switzerland
https://coloresens.ch/stages/
https://www.facebook.com/events/147003492681109/
*** 22 - 24 June 2018
SBO YS Workshop; Barcelona, Spain (Host/Venue: NowHere Yoga)
http://nowhere.yoga/…/simon-borg-olivier-masterclass-series/
SBO YS Workshop; Barcelona, Spain (Host/Venue: NowHere Yoga)
http://nowhere.yoga/…/simon-borg-olivier-masterclass-series/
*** 29 June - 1 July 2018
SBO YS Workshop; Milan, Italy (Host/Venue: City ZEN Milan)
http://cityzen.it/event/
SBO YS Workshop; Milan, Italy (Host/Venue: City ZEN Milan)
http://cityzen.it/event/
*** 27 - 29 July 2018
SBO YS Therapy Workshop
Hamburg, Germany
(Host/Venue: Power Yoga Germany)
https://www.poweryogagermany.de/events/workshops.html…
SBO YS Therapy Workshop
Hamburg, Germany
(Host/Venue: Power Yoga Germany)
https://www.poweryogagermany.de/events/workshops.html…
*** 30 July - 5 August 2018
SBO YS Intensive Course Dusseldorf Gemany (Host/Venue: VishnuVibes)
http://www.vishnusvibes.de/event_simon_borg-olivier.php
SBO YS Intensive Course Dusseldorf Gemany (Host/Venue: VishnuVibes)
http://www.vishnusvibes.de/event_simon_borg-olivier.php
*** 10 - 12 August 2018
SBO YS Workshop London (Host/Venue: Yogarise Peckham_
http://www.yogarise.london
SBO YS Workshop London (Host/Venue: Yogarise Peckham_
http://www.yogarise.london
*** 14 - 26 August 2018
SBO 100 hour Intensive, Barcelona, Spain (Host/Venue: NowHere Yoga)
http://nowhere.yoga/en/portfolio/ttc/
SBO 100 hour Intensive, Barcelona, Spain (Host/Venue: NowHere Yoga)
http://nowhere.yoga/en/portfolio/ttc/
*** 7 - 16 September 2018
YS 10 Day Yoga Therapy Intensive, Sydney
Teacher: Simon Borg-Olivier
Sydney, Australia (Host: Yoga Synergy)
https://yogasynergy.com/upc…/yoga-therapy-vinyasa-intensive/
YS 10 Day Yoga Therapy Intensive, Sydney
Teacher: Simon Borg-Olivier
Sydney, Australia (Host: Yoga Synergy)
https://yogasynergy.com/upc…/yoga-therapy-vinyasa-intensive/
*** 21 - 22 September 2018
History and Philosophy of Yoga Lectures For Teacher Training Course at Ihana Yoga Melbourne (Closed) (Host/Venue: Ihana Yoga)
https://ihanayoga.com.au/workshops/
History and Philosophy of Yoga Lectures For Teacher Training Course at Ihana Yoga Melbourne (Closed) (Host/Venue: Ihana Yoga)
https://ihanayoga.com.au/workshops/
*** 23 September 2018
SBO YS Workshop; Melbourne, Australia (Host/Venue: Ihana Yoga)
https://ihanayoga.com.au/workshops/
SBO YS Workshop; Melbourne, Australia (Host/Venue: Ihana Yoga)
https://ihanayoga.com.au/workshops/
*** 29 - 30 September 2018
SBO YS Yoga Therapy (Weekend 1 - limbs and anatomy focus); Brisbane, Australia (Host/Venue: Kaya/Yoga Bones)
http://yogabones.net.au/events/
SBO YS Yoga Therapy (Weekend 1 - limbs and anatomy focus); Brisbane, Australia (Host/Venue: Kaya/Yoga Bones)
http://yogabones.net.au/events/
*** 4 - 10 October 2018
SBO YS Intensive Training; Perth, Australia (Host/Venue: Sydel/Home of Yoga)
SBO YS Intensive Training; Perth, Australia (Host/Venue: Sydel/Home of Yoga)
*** 13 - 14 October 2018
SBO Yoga Therapy (Weekend 2 - trunk and physiology focus); Brisbane, Australia (Host/Venue: Kaya/Yoga Bones)
http://yogabones.net.au/events/
SBO Yoga Therapy (Weekend 2 - trunk and physiology focus); Brisbane, Australia (Host/Venue: Kaya/Yoga Bones)
http://yogabones.net.au/events/
*** 19 - 28 October 2018
YS TT Paradise One 10 day Intensive; Byron Bay, Australia (Host: Yoga Synergy)
Teachers: Simon Borg-Olivier and Bianca Machliss (Host: Yoga Synergy)
https://yogasynergy.com/…/200hour-teacher-training-sydney-…/
YS TT Paradise One 10 day Intensive; Byron Bay, Australia (Host: Yoga Synergy)
Teachers: Simon Borg-Olivier and Bianca Machliss (Host: Yoga Synergy)
https://yogasynergy.com/…/200hour-teacher-training-sydney-…/
*** 4 November - 2 December 2018
SBO YS TT Bali, Indonesia
200h and 300h Teacher: Simon Borg-Olivier (Host: Yoga Synergy)
https://yogasynergy.com/upc…/teacher-training-bali-nov-2018/
SBO YS TT Bali, Indonesia
200h and 300h Teacher: Simon Borg-Olivier (Host: Yoga Synergy)
https://yogasynergy.com/upc…/teacher-training-bali-nov-2018/
*** 10 - 13 December 2018
SBO YS and Master Yang Workshop; Gold Coast, Australia
http://www.masteryang.com.au/events/
SBO YS and Master Yang Workshop; Gold Coast, Australia
http://www.masteryang.com.au/events/
*** 29 - 31 December 2018
SBO teaching at Lost Paradise Festival Glenworth Valley, Australia
SBO teaching at Lost Paradise Festival Glenworth Valley, Australia
*** 3 February - 3 March 2019
200 hour TT Intensive Training, Goa India
Main Teacher: Simon Borg-Olivier (Host: Yoga Synergy)
www.yogasynergy.com
200 hour TT Intensive Training, Goa India
Main Teacher: Simon Borg-Olivier (Host: Yoga Synergy)
www.yogasynergy.com