INTERNAL ALCHEMY- taoismo/da xuan/qigong - hara/durckeim/ - dream yoga -

4to camino - vrajayana - tantra

PHYSICHAL ALCHEMY
-
MOVEMENT

MEDITATIONS - DREAM YOGA -

BREATHING

SSX

UNFOLDING HUMAN FORM ( uppercossed - forward head - rounded shoulders -

kyphosis - thoracic extension - scapular retraction&depression - shoulder external
rotation)
ONBP - KL SHOULDER FLEXIBILITY - hanging - handstand/overhead mobility -
shoulder/chest/lat OPENING - banded routines - postural flexibility/mobility drills
RYNLYSH - overactive traps/lifting armprits - shoulder mobility/movement -
limb/movement - segmentation/waves/shrugs/rolls/rotations -
softening/elastic/trampoline/odelia shaking/whips/ -

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LATERAL SEAM:
lateral flexion (passive/sobre mother whale, active/olivia stretch y mobility) -
kilvady movement/dynamic/bouncing
lateral ondulation/waves parado - lateral movement/segmented/micromovement -
odelia shaking limbs
lateral waves(simon) - locomotion lateral ondulation - amoeba movement - spiral
floor work/contemporary dance
laban lateral movement
spirals(yoga /fascial slings - ruffolo spiral cat/camel

dave wardman hanging / bands/micromovement/spirals/waves/breathing -

kilvady ring work/banded work/trampoline work/bouncing/hanging work -
LATS WORK(flexibility&strength)

thoracic work - thoracolumbar fascia -

arm work

postural routines - structural balance - scapula work

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hara

AWAKENING THE CENTRAL AXIS:

Spinal freedom and spinal power: simple and incredibly effective exercises for
strengthening and mobilising around every individual spinal segment in every
possible direction, making the entire spine into a
sensitive and powerful structure capable of infinitely complex three dimensional
movement.

Abdomen and ribcage control: learning to voluntarily contract and relax every part
of the pelvic floor and the deep muscles of the abdomen and ribcage.

Basic anatomy and physiology of the breathing cycle, implications for health,
psychology, and physical performance.

Directed breathing: learning to focus the attention and direct the movements of the
breath with precision into every part of the torso and every part of the spine,
releasing chronic tensions and awakening the
body from the inside out.

�Yogic� aspects: profound explorations of the central axis of the body, spinal
undulations and the ancestral animal movements which come out of them, segmental
abdominal and thoracic control, spinal
breathing and centreline breathing, the foundations of breath control for health
and meditation, pranayama, Wim Hof, qigong, internal practices and the science of
body, breath and mind

central axis awareness/sensitivity/conection/awakening/movement/stability

simon conection practices/ido arm pendulum/

taichi awareness - yoga awareness - franklin method(alignment/imaginery) -

dance/laban

SPINE : flexion/extension/lateral flexion

lumbar mobility/thoracic mobility/neck mobilitywhole spine mobility
- maxwell/sonnon/zhealth - olivia mobility - dance mobility

- qi gong rolls - ondulation/waves/circles/infinitos/lateral

ondulation - rotation/spirals/torsions - continuum - simon spine
movement/locomotion

- yoga segmented - segmented/diferentiation

movements(neck/thoracic/scapula/ribcage/lumbar/pelvis/hip/whole spine/sacrum/limbs
- articulated movements(popping/olivia/krump)

- vahva fitness spine - jefferson curls - gb spine

- - paxton/kilvady/faran/cubano/chez
jurado(popping)/arabe/floorwork

INTERNAL MOVEMENT :
pranayama - yoga/umha bandha/nadanusandana - belly dancing - continuum - internal
massage

CORE WORK: core awareness - core dance/imaginery - sommerset core training - vahva
core training - foundation training

PSOAS -
rest position/release - strength&flexibility - unrravelling/movement

PELVIC FLOOR - release/awakening/dynamic strength/motor control

- stretch/release - balance reverse kegels - yoga poses

- yoga poses/pelvic bowl/kit laughlin hip mobility/sit for meditation
- katy bowman
- squat/squat routines/sumo squat/lunge/femfussion fitness -

- pranayama
- pelvic power
- deep squats
- pelvic floor movements?

PELVIC
- awareness - awakening - mobility - motor control -
- sacrum
- mobility/softening - movements -
arabe/disociacion/popping/soltura/twerking/ritmo/cuban/african

- pelvic floor/abdominal/ribcage movements

- jefferson curls - fluid hyperextensions - bridging

THORACIC: thoracolumbar fascia - extension - mobility - motor control

RIBCAGE: cuban/arabe/popping/

SCAPULA - SHOULDER - RIBCAGE differentiation - coordination - dissociation - rythim

-

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LUMBAR: qi gong rolling - fluid mobility/continuum - pancake release - elephants

walk - foundation training - deadbug/birdog/hip hinge/mcgill - gb foundation -
jefferson curls - deadlift/hyperextensions

HIP FLEXORS: stretch therapy&physichal alchemy - active flexibility - diagonl

stretch - emmet louis - craig yin flexibility

SCIATIC PATHWAY - esther gokhale - FOUNDATION TRAINING - GLUTE ACTIVATION -

hamstring work/posterior chain - IT BAND - VMO - CALVES - FOOT