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Practice yoga with feeling touches at one place, spread to the end of body.

The body adjusts itself. Suddenly I realize it is right. But what is this? ‘I’ didn’t do it.

 

A Rolfer taught me what the body does.

Body has intelligence. Not mind. Body can even release the pain autonomously.

‘Not focus on the pain, but aware ‘the comfort’ has potential to adjust and release’.

 

candle

1. In quiet comfortable place, lay down or sit in relaxing posture with feet on floor, feeling being supported.

Breath deeply. Look around the surroundings, room interior, decorations and outside view with gentle eye movements.

Be aware the space where we are.

 

2. Having been settled, leave the pain as a second step, but turn the mind inwards-inside of body. Search ‘the comfort’ such as ‘the most relaxing feeling’ or ‘the energetic feeling place’.

For example it might be the release at the back being enveloped by cushions, the warmth at the thigh and palms or the supported feeling by the seat at buttocks.

 

3. Aware, taste these existing ‘comfort’ and observe the transition in inner body.

Transition might happen at the place rerates to the pain place, or not relates.

Or nothing happens, which is also all right. Feel ‘nothing happens’.

Through awareness in inner body if autonomous adjustment happens, just observe as it is. It might be,,,

-breath goes deeply

-warmth or relaxed feeling is extending

-tightness in somewhere is released

-find tension in somewhere

-spine extends,,,,etc

 

4. Imagine the line surrounds the pain place.

 

5. Aware there is no pain at the outside of the line. Feel ‘the no-painness’  with ‘the comfort’ together. Together is the most important  point.

 

6. If there is any transition at quality of pain, shape or place, repeat 2-5.

If the pain increases, stop immediately and turn the mind outwards. Look surroundings, outside view as a reset the mind. Breath deeply.

 

7. Until here if any shake or involuntary movement, warmth, breathing change happens, it is releasing from chronic tension. Just observe as it is.

Don’t ‘help’ the autonomous transition for promote more than natural body reply. If the movement doesn’t stop, it means we ‘help’, chase and interfere the transition. Be aware our hastiness. Let it go.

 

8. If the transition happens and the new ‘comfort’ appears, observe it. Next transition might happens.

However don’t try to reduce all the pain in one time. That idea creates unnecessary tension.

 

9.When we finish, turn the mind outwards, look outside space, surroundings and people with feeling ‘comfort’ and ‘no-painness’ together.

 

notes

As beginning try in the duration about 15-30 min, not more than 45 min. Try again after rest for a while.

Better to do with eye opened for keeping the connection with outside world.

If the pain increases, stop immediately. Turn the mind outwards. Look outside. Walk. Breath slowly and deeply.

 

Will you give a chance to your body?

Namaste Mr. Kotaro Ogiya

I suffer for unevenness, lost my center.

A moment of silence. Rolfer answered to me

One day you will find your integration.

*

IMG_2036

I could’t believe him.

*

With implant in left chest,

body got stiff left side and hyper-mobile right side.

Teacher said I stood not straight.

Though my nerve said it was straight.

I confused, didn’t know where center was.

*

*

Sit in meditation

Muscles are still in balance.

Bones are still in unti-gravity.

Breath are in calmness.

Find a slight light of the center, my integration.

*

This is for both side operation patient.

ベッドから起き上がる2 両側手術された方

Getup both side 01Step 1

Lay down on the back.

นอนหงายบนเตียง

ベッドに仰向けに寝る。

*

Step 2

Bend knees. Bring hip near the operation side edge. Bend both elbows. Protect the breast.

งอเข่า เอาสะโพกใก้ลๆริมเตียงด้านผ่าตัด งอศอก ป้องกันเต้านม

膝を曲げて、お尻をベッドの縁に移動。両方の肘を曲げ、胸を守る。

Step3

Roll over the body towards edge. There are 3 movements in the same time.

จังหวะ3 หมุนลำตัวด้านริมเตียง ในจังหวะ3 มีการเคลื่อนตัว2อย่างเวลาเดียวกัน

同時に2つの動作をしながら、縁に向かって、体を回転する。

1. Look up. Turn head. 2.Rotate Knees towards edge side and near the head.

1.มองข้างบน  หมุนศีรษ 2.หมุนเข่าด้านริมเตียงและใก้ลๆศีรษะ

1.上を見上げて、頭を回転する 2.膝をベッドの縁と頭に向かって回転する。

*

Step4

Body is horizontal on the bed, in C shape. When Opposite hand reach the bed, hands and elbow push the bed.  Torso goes backwards and upwards. When knees reach to horizontal, extend towards floor.

ลำตัวระนาบแนวนอนบนเตียง ในลักษณะC เมื่อแขนด้านตรงข้ามถึงเตียง มือกับศอกดันเตียง ลำตัวไปข้างหลังและข้างบนดว้ย  เมื่อเข่าได้ระนาบแนวนอน ให้เหยืยดขาลงสู่พื้น

C字型にベッドに横たわることになります。反対側の手がベッドに触れたら、ベッドを押す。上半身は後ろに押上げられる。膝が水平になったら、床に向かって伸ばす。

This 2 movement brings upper body upright. The key is timing. Use body weight and momentum.

เคลื่อนไหวพร้อมกัน2จังหวะ ทำให้ยกลำตัวขึ้นได้ สิ่งสำคญคื่อจังวะการเคลื่อนไหว ใช้น้ำหนักของตัวและผ่อนคลายไม่ต้านแรง

この2つの動きが、上半身を持ち上げます。タイミングが鍵になります。自分の体の重さと、勢いを利用します。

*

Practice this till you can do smoothly.

ฝึกสมำเสมอ จนสามารถเคลื่อนไหวได้อย่างคล่องแค่ลง

*

Feel difference?

Just after my breast cancer operation, I felt difficult to get up from bed.

I learned how to get up from bed with minimum pain and struggle at chest, back and abdominals.

ベッドから起き上がる1

乳がんの手術後、ベッドから起き上がるのが難しくなりました。それで、どうやったら最小限の痛みで、胸や背中やお腹の筋肉を使わずに起き上がれるか、学ぶことになりました。

*

This is for one side operation patient. これは、片側のみ手術された場合です。

*

Step 1

Lay down on the back.

นอนหงายบนเตียง

仰向けに寝る。

*

Step 2

Bend knees. Bring hip near the operation side edge. Bend operation side elbow. Protect the breast. Extend opposite arm sideway.

งอเข่า เอาสะโพกใก้ลๆริมเตียงด้านผ่าตัด งอศอกด้านผ่าตัด ป้องกันเต้านม ยืดแขนด้านตรงข้าม

膝を曲げ、お尻をベッドの縁に移動。手術側の肘を曲げ、胸を守る。反対側の腕を横に伸ばす。

*

Step3

Roll over the body towards edge.  There are 3 movements in the same time.

หมุนลำตัวด้านริมเตียง ในจังหวะ3 มีการเคลื่นตัว3จังหวะเวลาเดียวกัน

同時に3つの動作をしながら、縁に向かって、体を回転する。

1. Opposite arm draws a big circle over the head, reach on the bed.

แขนด้านตรงข้าม วาดวงกรมใหญ่ มาถึงเตียง

反対側の手で頭を越してベッドまでの大きな円を描く

2. Keep watching opposite hand. Head turned.

ตามองแขนที่วาดวงกรมอยู่ตลอดเวลา

その手の軌跡を見つつ、頭を回転する。

3. Rotate Knees towards edge side and near the head.

หมุนเข่าด้านริมเตียงและใกล้ๆศีรษะ

膝をベッドの縁と頭に向かって回転する。

*

Step4

Body is horizontal on the bed, in C shape. When Opposite hand reach the bed, push the bed. Torso goes backwards and upwards. When knees reach to horizontal, extend towards floor.

ลำตัวนอนระนาบแนวนอนบนเตียง ในลักษณะC เมื่อมือด้านตรงข้ามถึงเตียง ดันเตียง ลำตัวไปข้างหลังและข้างบนดว้ย เมื่อเข่าได้ระนาบแนวนอน ให้เหยียดขาสู่พื้น

C字型にベッドに横たわることになります。反対側の手がベッドに触れたら、ベッドを押す。上半身は後ろに押上げられる。膝が水平になったら、床に向かって伸ばす。

This 2 movement brings upper body upright. The key is timing. Use body weight and momentum.

เคลื่อนไหวพร้อมกัน ทำให้ยกลำตัวขึ้นได้ สิ่งสำคญคื่อจังวะการเคลื่อนไหว ใช้น้ำหนักของตัวและผ่อนคลายไม่ต้านแรง

この2つの動きが、上半身を持ち上げます。タイミングが鍵になります。自分の体の重さと、勢いを利用します。

Practice this till you can do smoothly.

ฝึกสมำเสมอ จนสามารถเคลื่อนไหวได้อย่างคล่องแค่ลง

スムーズにできるようになるまで、練習してくださいね。

*

Life gets much easier.

Pratyahara is one of eight limbs to enlightenment, means ‘withdrawal of senses’.

Should I close eyes, ears tightly, shut down outside world? I was asked.

No. It’s not refusing world.

*

See the world behind of eyes. Hear sound by inner ears.

Withdraw to inner face behind of face

Like looking up from under water.

walk over water

When wind blows, water waves. When a girl walks over, becomes stormy.

When someone says badly, get angry. When someone says sweetly, fall in love.

in waves all the time.

*

Watch movement of water from under water where is out of wave.

Watch movement of emotions from inner face where is out of emotions.

Watch vastness of water, expense of awareness which lays under surface.

*

Stay quiet.

*

*

Special thanks to Les for your teaching, to Maria for your beautiful photo.

Joints are pivotal points where gravity flows though.

*

See space inside. Space is between living bones, filled with breathing liquid.

Listen the breath by inner ears.

Observe imaginal lines between joints.

*

How do you feel? Rolfer asked me.

zodiac

Look up night sky.

Stars are twinkling, floating on their own orbits

Still see imaginal lines as a zodiac. Beautiful balance.

*

Each Joints move as they want.

Each bones and muscles move as they want.

Still joints are kept in line like zodiac.

I answered.

He smiled.

*

‘Lovely scent isn’t it?’ Mum loves roses in her garden.

*

I bring it in front of my face.

Breath in deeply. Enjoy  scented air pass though nostril till bottom of lungs.

Breath out slowly. Still enjoy the scent. Root of tongue is opened widely.

When I find held places in my body and mind, I recall Mum’s rose.

Close eyes welcoming rosy air. Scent is absorbed into each cells, corners of mind.

*

Holdings are released. Roses are in my heart.

*

Breathe into forehead. Breathe into nasal cavity.

Inside of nostrill, there are huge hollow space, called nasal cavity. It reachs behind forehead, cheeks and upper jaw.

Gently send inhale to whole hollow.

*

End of hollow reaches to Sphenoid bone.

It has butterfly shape, locats under the brain,

related with ears – sence of balance, diaphragm – breathing.

*

With feeling gentle breeze, the butterfly takes off,

floats at the center of skull,

floats like compass, senses the rain of gravity that is falling from the sky to the Earth.

*

Listen the sounds of wing.

Listen balance of body, mind and heart.

*

Photo by Andrea

Sometime we watch in scary way.

As being starving, push eye balls out, want to suck outside world energy.

Focus so much on narrow point. Blind to ourself. Greedy.

Eyes are outside part of optic organs, like cover, lens and dimmer of camera.

Light from outside world pass though eye balls, is changed into signal at the behind of lens.

Signals are projected on the screen at the backside of brain,where we re-construct our own version of the world.

*

See the world at the backside of head.

Screen becomes wider and clearer.

Breath becomes calm and deep.

*

Clost eyes.

Turn the eye balls towards brain.

What is projected on the screen?

*

Photo by Joseph

Ajahn Viradhammo also said ‘Listen the moment’.

Focus on listening brings emancipation from thinking past and future.

Be present.

*

How to listen?

Rolfer said listen the outside sound at inner ears. The ears beside of head are just disks of parabolic reflector. Sound waves are recieved at inside auditory organs, perceived at the backside of brain.

Focus there. Recieve the subtle waves from inside of body.

That is the thin connection to huge space of awareness.

   

 ‘Keep the inner ears aleart but passive. they are the windows of the mind.’

  B.K.S. Iyengar

Penetrate awareness into whole body. Listen though whole body.

*

photo by Joseph

Cocoon Studio Singapore

Tuesdays and Thursdays 10am to 1130am and 3pm to 430pm. 4 classes a week. Due to Nat’s out of town, no class from 22nd to 31st August. Resume class from September.

コクーン・スタジオ・シンガポール

毎週火曜と木曜の午前クラス(10時から11時半まで)と午後クラス(3時から4時半まで)週4クラスです。8月22日から31日まで一時帰国のため、休講になります。9月からは通常スケジュールです。

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Yoga in airport
Parsvottanasana at luggage claim
空港でヨガ
荷物待ちにパルスヴォタナサナ
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Parivrtta Janu Sirsasana  on the seat
That's why I like last raw
フライトでヨガ
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#yoga #yogasingapore #iyengaryoga #cocoonstudiosg #singapore #yogaonflight #yogainairport #holidayyoga #ヨガ #シンガポールヨガ #シンガポールライフ #アイアンガーヨガ #コクーンスタジオ #シンガポール #空港でヨガ #旅ヨガ #パリヴリタジャヌシササナ #parivrittajanusirsasana Yoga on flight
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I need hip release, stimulate blood circulation.
フライトでヨガ
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I need hip release, stimulate blood circulation.
フライトでヨガ
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お尻伸ばして、血液循環させなきゃ
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#yoga #yogasingapore #iyengaryoga #cocoonstudiosg #singapore #yogaonflight #yogainairport #holidayyoga #ヨガ #シンガポールヨガ #シンガポールライフ #アイアンガーヨガ #コクーンスタジオ #シンガポール #空港でヨガ #旅ヨガ #ヒップオープニング#akarnadhanurasana #shootingbowpose #hipopener Yoga on flight
Hindolasana in the seat
I need hip release, stimulate blood circulation.
フライトでヨガ
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お尻伸ばして、血液循環させなきゃ
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#yoga #yogasingapore #iyengaryoga #cocoonstudiosg #singapore #yogaonflight #yogainairport #holidayyoga #ヨガ #シンガポールヨガ #シンガポールライフ #アイアンガーヨガ #コクーンスタジオ #シンガポール #空港でヨガ #旅ヨガ #ヒップオープニング#hindolasana #hipopener Yoga on flight
Parivrtta Eka Pada Agunistambhasana in the seat
I need hip release, stimulate blood circulation.
フライトでヨガ
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お尻伸ばして、血液循環させなきゃ
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