Gentle Moves - ChiBall World

Harmony • Balance • Wellbeing

Technical Teaching Points Modified ChiBall Exercises for Older Adults

Gentle Moves

www.chiball.com

ChiBall Education ©2011 1 Gentle Moves V1.07

ChiBall®

Gentle Moves


Table of Contents

ChiBall Gentle Moves ........................................................................................................................................ 4

Introduction..................................................................................................................................................... 4

Course Description ......................................................................................................................................... 5

Special Considerations .................................................................................................................................. 6

The Wood Element - Tai Chi- Qi Gong ............................................................................................................ 10

ChiBall Qi Gong & Tai Chi Gentle Moves .................................................................................................... 12

Wave Arms ............................................................................................................................................... 12

Broaden the Chest.................................................................................................................................... 13

Butterfly Arms ........................................................................................................................................... 14

Circle the Sun ........................................................................................................................................... 15

Push the Wind .......................................................................................................................................... 16

The Fire Element Part 1 – ChiBall Dance ........................................................................................................ 18

ChiBall Dance Gentle Moves ....................................................................................................................... 19

Around the World...................................................................................................................................... 19

The Wave ................................................................................................................................................. 21

Rainbow .................................................................................................................................................... 22

The Horizon .............................................................................................................................................. 24

Sunrise/Sunset ......................................................................................................................................... 25

The Swallow ............................................................................................................................................. 26

The Fire Element Part 2 - An Introduction to Yoga ........................................................................................ 29

ChiBall Yoga Gentle Moves ......................................................................................................................... 31

Mountain Pose (Tadasana) ...................................................................................................................... 32

Fierce Pose (Utkatasana) ......................................................................................................................... 34

Warrior Pose II .......................................................................................................................................... 36

Triangle Pose ........................................................................................................................................... 38

Warrior Pose I ........................................................................................................................................... 40

Pyramid Pose ........................................................................................................................................... 42

Tree Pose ................................................................................................................................................. 43

Child’s Pose .............................................................................................................................................. 45

The Earth Element - An Introduction to Pilates ............................................................................................... 48

ChiBall Pilates Gentle Moves ....................................................................................................................... 50

Neutral Pelvis ........................................................................................................................................... 51

Foot Paddle (Knee Float) ......................................................................................................................... 53

Spine Twist ............................................................................................................................................... 55

Knee Drops ............................................................................................................................................... 56

ChiBall Release and the Principles of Moshe Feldenkrais .............................................................................. 58

ChiBall Release Gentle Moves .................................................................................................................... 62

Pelvic Clock .............................................................................................................................................. 62

Shoulder Rolling ....................................................................................................................................... 64

The Water Element – Breathing, Deep Relaxation & Meditation .................................................................... 67

Tai Chi – Qi Gong Dan Tien Breathing..................................................................................................... 69

Gentle Moves Class Movement Notes ............................................................................................................ 71

ChiBall Qi Gong - Tai Chi - Rising Yang Track 1 – “Spirit Awakening” ....................................................... 71

ChiBall Dance – Radiant Yang - Track 2 – “Raindance” ............................................................................. 73

ChiBall Yoga – Radiant Yang -Track 3 – “Illumination” ............................................................................... 75

ChiBall Pilates – Descending Yang Track 4 – “Life Line” ............................................................................ 76

ChiBall Release – Rising Yin - Track 5 – “Breath of Life” ............................................................................ 76

ChiBall Relaxation/Meditation – Condensed Yin - Track 6 – “Dream Visions” ............................................ 77


ChiBall Gentle Moves

Introduction

As we grow older, leading an active lifestyle is more important than ever. Regular exercise helps us all

maintain health, boost energy, and improve confidence.

The good news is that no matter your participants’ ability, health, or fitness level—they can benefit from

simply moving more. Whether your class participants are generally healthy, have reduced mobility (through

age or impairment) or are managing an illness or injury, there are big and small ways to get them more

active and boost their overall wellness.

Many people with reduced mobility feel discouraged by fitness barriers, such as chronic health conditions or

concerns about injury or falls. If they have never exercised before, they may not know where to begin. Or

maybe an on-going health problem or ability impairment is keeping them from getting active. They may even

think they are simply too old or frail.

Exercise is the key to staying strong, energetic, and healthy as we get older. Gentle Moves can assist in

managing the symptoms of illness and pain and ensure that not only do your participants look after their

bodies — it’s good for their mind, mood, and memory.

No matter their age or their current physical ability, they can benefit from the Gentle Moves programme. I

encourage teachers to take this programme into their communities and share it with those participants and

special populations that will really benefit from this amazing programme.

Good Health and Happiness

Maria-ann Camilleri CEO


Course Description

The ChiBall Gentle Moves Course has been specifically designed for those teachers wanting to introduce a

gentle exercise routine for participants who want to improve their overall health including those participants

with reduced mobility caused by increasing age, injury or illness.

Using movements from Tai chi –Qi Gong, dance, Yoga, Pilates, the principles of Feldenkrais and Meditation,

ChiBall Gentle Moves improves general health, reduces stress, strengthens joints, builds up the immune

system, increases coordination and maintains vitality throughout life. These non-strenuous exercises are

designed to be completely low impact and are taught from both sitting and standing positions which can help

reduce back and shoulder pain, increasing your participants’ vitality and enthusiasm for life.

The course will give you the skills to integrate ChiBall Gentle Moves into your professional practice.

Each of us within the ChiBall community has the potential to reshape ideas and influence others through

communication and education.

Course Objectives Upon completion of this course participants will be able to:

· Conduct a modified Yin Yang ChiBall Gentle Moves class.

· Understand the impact of small, low impact movements.

· Adapt exercises to suit the needs of individual participants.

· Adapt exercises to suit a variety of conditions in the one class.


Special Considerations

The ChiBall Gentle Moves is not designed to teach exercise prescription for special populations but

how to adapt ChiBall movements to suit the needs of your class participants. Participants taking part in

ChiBall Gentle Moves classes might well have one or more of the following conditions.

In the interests of safety for all participants, teachers can indicate a condition might be too complex to be

managed within a particular class. A release form including a recommendation/referral from a medical

practitioner is advised.

Diabetes · Hypoglycaemia – low blood sugars

· Poor balance due to loss of circulation to feet

· Clients should test their blood sugars before exercising –low blood sugars can result in

Hypoglycaemia

· Blood sugars above 15mmol/l are high and strenuous exercise can increase the sugar levels

· High blood sugars can result in increased urination

· Clients should eat some carbohydrate before exercising

· Diabetes sufferers may need to leave their shoes on

· Ensure that you have jelly beans or sugary drinks readily available

· Learn the signs of hypoglycaemia

Arthritis · Participants’ movement can be limited

· Osteoarthritis – participants’ discomfort is often continuous

· Rheumatoid arthritis – discomfort may be intermittent

· Both OA and RA result in painful inflammation of the joints leading to swelling and limited range

of movement

· CAUTION: Exercise during periods of inflammation may worsen the condition.

Osteoporosis · Avoid jarring, twisting, high impact and sudden movements

· Avoid abdominal curls

· Avoid bending from the waist

· If lying on the ball ensure the pressure is very low or do not use the ball

Hip replacement · It is recommended that older adults with hip replacement have the hip joint higher than the knee

joint when sitting

· Avoid hip flexion greater that 90 degrees

· Avoid adduction or crossing of the legs

· Internal rotation – especially weight bearing and turning on the leg with hip replacement.

· Individual surgeons set their own limitations following surgery, follow these recommendations.


Knee replacement · Provide high chairs

· Be aware of possible increase in pain and avoid exercises that contribute to pain

Stroke · Be aware of the possible effects of stroke – mobility (paralysis of varying degrees to one or

more limbs)

· Co-ordination problems

· Vision problems

Parkinson’s disease · Be aware of reduced balance, and slowness of movement.

Hypertension · Avoid straining and holding the breath

· Stop exercising if experiencing

· Chest pain or tightness

· Dizziness or faintness

· Pain in an arm or your jaw

· Severe shortness of breath

· An irregular heartbeat

Hearing Loss · Ensure that music volume is at a comfortable level and does not interfere with hearing aids

· Balance might be compromised

· Ensure you can be heard

Safety If a participant is unable to sit/stand unaided it is recommended that either a carer or extra assistance for the teacher is provided


General Guidelines

· Adopt a “gain without strain or pain”/ “less is more” philosophy to your teaching.

· Respect a participant’s decision to not go down to the floor.

· Be mindful of the music level. Louder is not always better and can be difficult especially for

those with hearing aids. Older adults are often more sensitive to volume of music.

· Keep in mind that you can slow moves down to half time without taking away the rhythm of the

music.

· Reduce the number of moves taught in a class.

· Be prepared to ‘workshop’ moves with and without music, particularly when some of your

participants are standing, sitting, using the chair or wall for support.

· When in doubt reduce the size of the ball.

· When standing against the wall or seated (with or without back of chair support) placing the

ChiBall between the shoulder blades can leave the lower back unsupported. Where physical

lower back support is crucial e.g. lower back pain or injury or extreme kyphosis, the ChiBall

should be removed from between the shoulder blades or a pillow or support placed behind the

lumbar region.

· Avoid high knee marching – i.e. knees higher than 90 degree angle.

· Pay attention to hip and knee replacements.

· Be aware of the medications and their side effects that are being taken by your participants.

· Be prepared to adapt exercises as you work.

· Be aware that chair height might be less than ideal.

· Be ready to be inventive.

· Have medications, lollies, water and spare chairs easily accessible.

Seated Posture Guidelines

· Sit well back in the chair – unless otherwise instructed.

· Sit up high on the ischial tuberosties.

· Ensure the hips are square and the weight is evenly distributed.

· Feet should be in line with the hip joints and knees – unless otherwise instructed.

· Feet should be flat on the floor unless otherwise instructed. Footrests – eg rolled up towel, box,

should be provided for those unable to touch the floor

· Relax shoulders

· Open chest

· Widen between the shoulder blades “broad back”

· Lengthen the spine – open the 3 doors.

· Lengthen the neck and float the head upwards

· Drop the tailbone

· Gently engage the pelvic floor muscles


ChiBall Tai Chi – Qi Gong

The Wood Element

- Rising Yang -


The Wood Element - Tai Chi- Qi Gong

Tai Chi-Qi Gong is an integration of Qi Gong and Tai Chi based exercises that are focused primarily on cultivating a

healthy body and mind. Qi Gong is said to be the art of cultivating energy and Tai Chi is the art of managing it. ChiBall

incorporates the essence of both Tai Chi and Qi Gong and aims to honour the ancestral path of both disciplines by

incorporating the same foundations for movement and practise.

Qi Gong

Qi Gong literally means “energy exercises” or “energy cultivation through exercise” and is often referred to as “the

healing art of Qi Gong”. Healing Qi Gong practise is a combination of movement, meditation, breathing, and discipline to

foster a healthy mind, body and spirit. The purpose of Qi Gong is to reinforce physical power and through dedicated

practise endeavours to establish harmony between heaven, earth and humanity. Within the philosophy of Qi Gong is the

concept of the Three Treasures – Energy, Essence and Spirit. Energy is qi (chi) – the universal life force, essence is the

existence of all that is, and spirit encompasses mind and awareness

1. Regulate the Body

The body is regulated through achieving a deep state of physical relaxation and performing a series of movements

that relax, stretch, strengthen and energise, stimulate circulation, open the energy channels (meridians) and

massage internal organs.

2. Regulate the Breath

The breath provides the bridge between your physical self, your nervous system and your consciousness or ‘mind’.

The synchronisation of the body and breath during movement facilitates the flow of energy (qi) throughout the body

and internal organs. The long, slow, soft and smooth Qi Gong breathing promotes softening, relaxing and the ability

to go deeper into the movement

3. Regulate the Mind

When the mind is still and calm we can feel and direct qi with intent. This is achieved by fully engaging, focusing on

form, posture, movement, breathing, rhythm and allowing no opportunity for distraction from the practise.

4. Regulate the Chi

Having achieved the first three regulations the body, breath and mind, a calm, peaceful, empty and light state is

attained and the ability to sense and lead Chi to physical blockages or stagnation’s intensifies. In this state we

become the commander and director of our lives, and energy flows easily and effortlessly.

5. Regulate the Spirit

The fifth element of Qi Gong training is called ‘Tiao Shen’. It is the ultimate goal and gateway to enlightenment, all

knowing awareness, becoming one with the Tao and returning to the source.


Tai Chi Tai Chi, as it is practiced in the west today, incorporates a number of so-called forms (sometimes also called 'sets') which consist of a sequence of movements. Many of these movements originate from the martial arts which were based on the natural movements of animals and birds. These movements are performed slowly, softly and gracefully with smooth and even transitions between them. Tai Chi practise in most of the Western world today is used as meditative exercise for the body for stress relief, and to balance and calm the mind and body.

ChiBall Tai Chi-Qi Gong The purpose of ChiBall Tai Chi-Qi Gong at the beginning of every ChiBall class is to establish posture, ground and centre the body, calm the mind, awaken and stimulate chi and to bring a flow and relaxation through movements. We also learn to appreciate that the slower we move the more we feel and the more we learn about ourselves.

Tai Chi and Qi Gong represents the Wood Element in ChiBall.

Basic Stance � The foundation for all Qi Gong practise incorporates two positions called "Wu Chi Stance" and "Horse

Riding Stance". Wu Chi Stance is the foundation for all Qi Gong exercises. � In Wu Chi the feet are placed shoulder width apart to create a firm and stable framework for the

exercises. Horse Riding Stance is a deeper squatting position with the feet wider than shoulder width. � For easy adjustment and balance during practise, it is important to lower the pelvic centre and extend

the dan tien or Hara (as it is called in Japan) downward towards the earth by slightly bending the knees as if sitting on a bench which is two 5cms (2") below the buttocks.

� The spine is elongated by extending the tail bone down towards the earth at a 30 degree angle and the occipital protuberance skull bone extending upwards at a 30 degree angle to the sky or heavens. The crown of the head is in alignment with the navel and the midpoint on the ground between the feet. The posture is vertically aligned between the crown of head (bai hui), pelvis (hui yin) and front of the ankle (jeixi) feet.

� The crown of the head extends up and away from the ground and navel. The head is considered to represent 'heaven' and the pelvis and feet the 'earth'.

� The Wu Chi promotes energy flow between these two points. Wu Chi is considered to be a most important and essential posture in the practise of Qi Gong and all Chinese martial arts.


ChiBall Qi Gong & Tai Chi Gentle Moves

Wave Arms

Meridian/Organs

Activated Benefits ChiBall Energy Moves Exercise

All Yin (front) and Yang (back) Meridians and organs

· balances yin and yang energies

· brings harmony to the emotions and clarity to the mind

· calms and regulates the breath

· good for developing synchronization of movement and breath

· relaxes arms, shoulders and entire body

· builds strength in thighs, knees and ankles

· improves circulation and stimulates entire body

· excellent for arthritis sedates rising liver chi

Teaching Commencing Form

· INHALE: Hold the ball in the left hand. Raise the arms forward with the palms down, to slightly

higher than shoulder height. Raise the body.

· EXHALE: float the palms down in front and pass the ball behind the back. Sink down bending

the knee.

· Repeat with the ball in the other hand.

· Repeat the movement 6 - 12 times.

Modifications

· Standing with the feet wide enough for balance, knees soft

· If difficulty experienced with passing the behind the back pass the ball in front at shoulder level

or dan tien level

· Chair in front or at side for extra support

· Seated: Pass the ChiBall in front just below shoulder level or above knees

· Seated: Foot movement to side can be added

· Seated: Raise the heels to energise legs by pressing the toes gently into the floor

· To avoid confusion keep the ball in one hand for several repetitions before passing to the other

· If stepping out to Horse Stance allow toes to point out slightly if necessary

· Broaden Chest can be substituted if there are too many reps for those with shoulder issues.

· Keep the arms lower than shoulder height

Cues and Teaching Points

· Cue benefits for breathing

· Bring attention to wrist and hand mobility


Broaden the Chest Meridian/Organs


Meridians

· Pericardium,

· Lung

Organs

· Heart,

· Lung

· stimulates & strengthens

the lung & heart

· lengthens and softens the

breath

· relieves tension and

stiffness in shoulders, neck

& upper

back

· beneficial for sufferers of

depression and

melancholy.

Teaching Broaden the Chest

· Begin in Wu Chi

· INHALE: Ball in the right hand. Float the arms upwards to chest height shoulder width apart.

Turn the palms towards each other at and open the arms out to the side arms extended but

elbows slightly bent.

· EXHALE: Bring the arms and palms back to shoulder width, turn the palms down and lower

back to the thighs. Change the ball to the other hand.

· Repeat with the ball in the other hand.

· Repeat the movement 6 - 12 times.

Modification

· Sitting in the chair

· Keep the feet still i.e. don’t step out to Horse Stance


Butterfly Arms

Meridian/Organs


Pericardium (heart

constrictor), Lung

meridians

· promotes relaxation and

flexibility in shoulder,

elbow and wrist joints

· increases overall

circulation and strength

especially in the legs

· good for relieving arthritis

gently stimulates breathing

and relaxes neck, shoulders

and upper back..

Teaching Butterfly

· Begin in Wu Chi stance

· INHALE: Ball in the right hand, float the arms out sideways to bring wrists to shoulder height, with the elbows slightly lower than the shoulders. Straighten the knees. Option to rise onto balls of feet.

· EXHALE: As the arms floats downwards, bend the knees, lower the arms and change the ball into the left hand.

· Repeat with the ball in the left hand

· REPEAT 6 - 12 times as if flying lightly and effortlessly through the air

Modifications

· Care with issues of pain and stiffness (applies to all moves)

· Feet placed for stability (applies to all moves) Soft knees

· Raise arms gradually starting low and increasing the height of the movement, keep the

shoulders down, elbows below shoulder line. Lower the elbows first.

· Keep hands forward of shoulder line when abducting to the horizontal plane

· Finger tips may be turned upwards before lowering the arms

· Seated: As above, take care with chairs which may have arms


· Float arms downwards

· Sink to the earth

· Float head to Heaven

· Expand from your back/between your shoulder blades

· Be aware of/encourage pelvic floor lift


Circle the Sun

Meridian/Organs Activated

Benefits ChiBall Tai Chi Exercise

Meridians

� Gallbladder

� Heart

� Small Intestine

� Expands and stretches waist and ribcage.

� Releases stiffness and tension from shoulders and upper back.

� Diaphragm is stretched and exercised which helps improve breathing.

Teaching Circle the Sun:

· Stand with feet hip width apart and hold the ChiBall in both hands just below the heart area.

· Inhale: place the ChiBall in the left hand and circle the arm across the body towards the right

shoulder, above and behind the head.

· Exhale: open your arm out to the other side, and finish with ChiBall held in front of the chest

facing the front.

Repeat circling to the left side with the ChiBall in the right hand. Repeat both sides 8 - 16 times.

Modifications

· Earth hand may rest on top of chair back for balance

· Start with simple wrist rotations, building to include elbow and then movement within the

shoulder socket

· Gradually increase the height of the circle– in front of dan tien, in front of heart, in front of eyes –

without pain or strain

· Taking the ball overhead and with the palm turned up is challenging

Cues and Teaching points

· Encourage gentle exploration

· Focus on breath

\


Push the Wind


Benefits ChiBall Tai Chi Exercise

Meridians

� Gallbladder

� Large Intestine

� Small Intestine

� Tripple Heater

Organs

· Liver

· Stomach

· Releases tension in the upper back and shoulders.

· Stimulates spinal nerves, strengthens spinal muscles.

· Increases blood flow to the brain.

· Massages liver and stomach and aids digestion.

· Boosts the immune system

Teaching Push the Wind:

· Stand with feet shoulder width apart with ChiBall held at chest level. Keep feet flat on the ground

throughout and knees tracking over the toes.

· Inhale: place the ChiBall in your left hand and push it in front and across to the right. Twist from

your navel centre first and then allow the shoulders to follow as you push the ChiBall. Avoid

crossing the mid-line of the body with the arm/hand. Flex the right hand and press it towards the

floor..

· Exhale: return the ChiBall to the heart centre, facing the front and repeat to the other side.

· Repeat to opposite side

Do 8 – 10 repetitions to left and right sides.

Modifications

· When seated anchor the buttocks so that rotation of dan tien will be by “intent” rather than action

· Practice for changing from L – R, R – L by rolling the ChiBall between the hands

· Address confusion by gently pressing both hands on the ChiBall and out from the chest with a

small rotation. This also assists in feeling the “not crossing the mid line” technique

· Both seated and standing can be practiced with or without the foot movements

· Seated: Without transfer of weight forward as this takes the head forward of the ‘grounded’

buttocks/hips and dan tien

· Seated: Heel lifts and heel presentation are

options

· Option to add Brush Knee and Push even when

seated


· Head and pelvis in line. There is loss of power if head and chest tip forward


ChiBall Dance

The Fire Element

- Radiant Yang -


The Fire Element Part 1 – ChiBall Dance

Introduction

“Dance….stirs us with its energy, and satisfies us with its harmony”. Robert Cohan

Dance is a universal language. Dance is a way for life to express itself through the body. Every culture around the world has its own distinctive music, rhythms and dance to naturally inspire us as human beings to move in harmony with each other, the world around us and within us, give thanks to our deities, and celebrate the miracle of life itself. Dance is the most natural way for us to unleash suppressed emotions, release tension, rejuvenate and liberate the body, mind and emotions. More importantly dance helps us be at home in our bodies and gain awareness of our own feelings, become sensitive to our needs and the needs of others and cultivate and can be practiced in a chair.

The purpose of ChiBall Dance is to invigorate and to set free the mind, body and spirit by combining continuous movement patterns with slow, gentle, fluid ones. The purpose of the dance sequences is to increase circulation and oxygen supply to the muscles, the brain and other internal systems; stimulate the metabolism, promote mobility, agility and flexibility.

ChiBall Dance is based on the principles of Classical Ballet, Contemporary Dance, Modern Jazz and “Exercise to Music”.


ChiBall Dance Gentle Moves

Around the World Meridian/Organs

Activated Benefits ChiBall Dance Exercise

Meridians

� Heart

� Pericardium

� Lung

� Expands chest and improves breathing.

� Promotes agility and flexibility of the hips, knees and ankles.

Teaching Around the World:

· Stand with feet together with the ChiBall held at waist level.

· Inhale: extend the right arm and leg and step out to the side. Continue breathing in as you bring

your feet together and pass the ChiBall behind your back to the left hand.

· Exhale: as you step onto your right leg again, extending the left arm and leg to the side and

bring the feet together again.

· Repeat four to eight times each side, making the circles small and then much wider around the

body each time. Explore the space around your body!

Modifications

· Work at a slower speed

· Keep arms low when reaching behind

· Arms only

· Practice feet only

· Where passing behind back is compromised (standing with support or seated) use one arm with

ball forward and out to side eg

· Single step touch R – ChiBall in R hand - open arm fwd and to R side

· Return arm to start position as L foot closes into the R foot without passing the ball behind

· When balance is an issue use double step touch or single step touch rather than grapevine

· When balance is a main issue use chair back support – rest L hand on chair back while working

to the R etc


· Seated: Open arm and leg to the side and return both to centre to close and change hands

Teaching Points and Cues

· Arm and feet “follow the ball”

· Care when some participants remain seated and others are standing (spatial awareness)


The Wave


Benefits ChiBall Dance Exercise

Meridians

� Heart

� Pericardium

� Lung

· Releases tension and stiffness in shoulders, upper back and ribcage.

� Circulation increases to muscles in the arms and legs, as heart rate increases and body temperature rises.

Teaching The Wave:

· Stand in wide Wu Chi position and place the ChiBall in the left hand.

· Inhale: wave your arm across the body.

· Exhale: open your arm away from body in a generous sweeping movement.

· Repeat this movement eight to sixteen times.

Be adventurous use different shapes and lines each time as you explore the space around you.

Allow the body to respond naturally, and intuitively to each sweeping movement your arm

chooses to make.

Modifications

· Standing support resting one hand on chair back

· Feet can be moved from neutral and Wu Chi, and take the Wave for a walk


· A wonderful move both in and out of the chair

· Ribbons, tracing, flowing, painting, skating, swirling etc

· Use the breath


Rainbow Meridian/Organs


Meridians

� Gallbladder

� Heart

� Small Intestine

� Lung

� Mobilises upper back muscles and shoulders.

� Stretches waist and ribcage,

� Stimulates circulation of blood and chi.

Teaching Rainbow:

� Begin with your feet together with the ChiBall held in both hands on the left side of your body

� Inhale: slowly step out sideways to the right, tracing an imaginary shape of a rainbow over your head

with the ChiBall in your right hand.

� Exhale: bring your feet together, catching the ChiBall with your left hand on the other side of your

body.

� Repeat eight to sixteen times side to side.

TEACHING POINTS:

� Express the yin/yang energies by making the Rainbow very slow and then fast; small and then very

wide and expansive

Modifications

· To develop spatial awareness this exercise can be taken around the room

· Stay in neutral stance arms only

· Smaller range of motion

· Two hands on the ChiBall

· Keep arms slightly more to front

· Play with 16, 8 and 4 counts

· Progress to single arm

· Add step touch (inc seated option)



· Cue breath

· Play/ explore yin/yang with this move

· A great way to get eyes to follow the ball but be mindful of neck issues and balance

· The ball “leads the way”

· Trace the rainbow – create the rainbow – colour your rainbow


The Horizon Meridian/Organs


Meridians

� Lung

Organ

� Heart

� Stimulates & strengthens the lung & heart.

� Lengthens and softens the breath.

� Relieves tension and stiffness in shoulders, neck & upper back.

� Beneficial for sufferers of depression and melancholy

Teaching The Horizon

� Begin with feet together and ChiBall held at the heart centre.

� Inhale: extend arms forward and directly out to the side just below shoulder height*, opening

the chest area. (*raising the hands/arms higher than shoulder height creates tension in the

shoulders, neck and upper back)

� Exhale: bring the arms back to the heart centre

� Repeat 8 - 16 times

Visualisation

Imagine that you are looking out to sea and you are extending your hand towards the setting sun and

then along the horizon.

Modifications

· Seated


Sunrise/Sunset Meridian/Organs


Meridians

� Triple Heater

� Pericardium

� Lung

� Bladder

� Improves flexibility in ankles and hips.

� Strengthens and tones thigh, buttock, postural back muscles.

· Stretches entire spine and body musculature

· Beneficial for heart, diaphragm

· Improves circulation to abdominal area

· Helps digestive problems

· Stimulates lungs

· Relieves back ache and neck problems

Teaching Sunset & Sunrise

SUNSET

� Begin with both feet together, ChiBall held at the heart centre.

� Inhale: slowly step the right foot out to the side, extending right arm and ChiBall with leg

� Exhale: cross the left foot behind the right, squatting down into a deep curtsey (Bring the feet

together instead as shown above if you have knee problems.

� Repeat 4 to 8 times on each side.

SUNRISE

� Begin either with feet remaining together or with your left foot tucked behind with ChiBall held at the

heart centre.

� Inhale: push the ChiBall towards the ceiling, stretching and extending the whole body.

� Exhale: squat down into a deep curtsey. If you have knee problems avoid bending deeply and use

options the parallel squat option shown above.

� Repeat slowly 4 to 8 times taking a full breath in as you extend up and out as you squat.

Modifications

· Seated

· Arms forward to

avoid strain

· When seated, lift

the heels when

performing

Sunrise


The Swallow


Benefits ChiBall Dance Exercise

Meridians

� Stomach

� Spleen

� Lung

Organ

� Heart

� Kidney

� Releases pent up energy and frustration and overall physical stress and tension.

� Promotes expression of joy, enthusiasm and confidence as heart and chest area is expanded and stretched.

Teaching The Swallow:

· Begin with feet together with ChiBall held at waist level.

· Inhale: step forward onto your right leg, and with the ChiBall in your right hand sweep the arms

forward and out to the side in a generous, expansive motion as if you are attempting to fly like a

swallow (Horizon arms). Make sure you bend deeply onto the right leg and extend the left leg

away from the body behind you. Elevate the heart area and lengthen the front of the body.

· Exhale: take two steps backwards and bring the feet under the hips.

· Inhale: step onto your left leg, extending the right leg behind you.

· Exhale: take two steps backwards and bring the feet under the hips.

· Repeat 8 to 16 times on each leg.

Modifications

· Keeping the rear foot in contact with the floor for greater stability

· Just step forward each time, with rear leg lifted off the floor (or not), WITHOUT using the 2 step

transition, bringing the feet parallel underneath the hips each time.

· Stay with 8 counts until very confident

· Keep ChiBall at heart between hands and practice feet

· Use standing chair back support to practice stepping forward and back

· Can link with standing Push Up by stepping towards a wall, and with two hands on ChiBall

press away and step back to stable neutral


Seated:

· Arms only, chest lifted

· Press one foot forward and back to neutral with slight hinge at hip


· Cue pelvic floor – lower back protection

· Care when seated and hinging forward at the hip

· Square hips


ChiBall Yoga

The Fire Element - Radiant Yang-


The Fire Element Part 2 - An Introduction to Yoga

What is Yoga? Sanskrit is one of the oldest languages in the world and is sometimes known as the mother of all languages. Yoga is a Sanskrit word which means to yoke, unite or join together. Yoga is an ancient science which seeks to bring balance to the body, mind and spirit. The journey into yoga is seeking to perfect the physical, mental and emotional aspects of health to bring about self-development and self-awareness

History Yoga developed in India thousands of years ago through many different forms of spiritual practice. It is thought to have developed from the Aryan traditions which pre-date 3000 BC. Its place of origin is thought to be the Indus Valley in Northern India. In the second century BC a man called Patanjali provided the first written and comprehensive explanation of Yoga practices. Patanjali divided Yoga into eight limbs or stages and these are widely accepted today as the definitive frame of reference for the theory and practice of yoga.

The first four stages are considered external and the second four stages for limbs as deep internal practices and observations:

1. Yamas – Moderation

In Yoga, observance of the abstinences, or yamas, helps attain a healthy mind and body.

2. Niyamas - Behaviour (Mental and Emotional Exercise)

The Yamas and Niyamas provide guidelines for all aspects of conduct in life and help you to

participate in Yoga in a genuine manner, rather than being ego driven. For example, non-violence

is one of the Yamas and refers not just to physical violence but also violent or hurtful thoughts

about yourself and others

3. Asanas - Postures

This is what most people recognise as Yoga. It is the most visible aspect of Yoga practice.

Practising the postures involves the breath and focusing the mind. While regular practice of the

postures has many excellent physical benefits on its own, it is the mind and body working together

that is the ultimate aim. Yoga then becomes energising and relaxing at the same time. You will

feel changes and life become softer and easier.

4. Pranayama - Control of Breath (Breathing Exercises)

Prana means breath, life, energy, strength. Ayama means length, expansion, stretching or

restraint. Pranayama means the extension and control of breath. Our breath keeps us alive. We

can all survive long periods without food, water or sleep, but when the breath stops, life ceases.

By learning to breathe deeply and smoothly we calm our nervous system, increase the amount of

oxygen in the blood stream which provides nutrients to cells and organs and relaxes our muscles

thereby reducing tension and stress throughout the day.

5. Pratyahara - Control of the Senses (Mental Exercises)

With regular practice of Yoga the distractions all around us can be reduced so that we can turn

inwards and focus on what we are doing and be entirely in the magic of the here and now.

6. Dharana - Concentration (Mental Exercise)

This is the practice of totally engrossing yourself in whatever task you are doing. Our emotions

and life situations are the product of our thoughts and by learning to control and direct our

thoughts we can achieve great peace of mind and purpose.


7. Dyanana - Meditation (Spiritual Exercise)

An electric light bulb will glow and illuminate when there is not interruption to the current of

electricity. When our flow of concentration is uninterrupted the body, breath, senses, mind and

ego all integrate and the feeling is sheer bliss. Meditation is the art of not doing, of letting go.

Being able to retreat to a quiet place deep inside ourselves that remains peaceful and undisturbed

no matter what is happening in the world around us is the ultimate goal of all spiritual practices.

8. Samadhi - Self-Realisation

This is the ultimate aim of Yoga and is a state of going beyond consciousness. Very few people

achieve this state which is described as unutterable happiness.

Although the final four stages require deep personal commitment and disciplined practise, you will

find posture practise, combined with breathing and concentration support the journey towards

internal awareness.


ChiBall Yoga Gentle Moves

ChiBall Yoga moves, when approached with respect for both the posture and the participant, yield great rewards and gives participants the benefits of creating and becoming aware of internal heat – especially for those who are no longer able to generate heat by aerobic based movements

· Simplify choreography as appropriate – AND TAKE TIME SETTING UP

· Apply caution to how long postures are maintained – adopt a “workshop” approach – 5 breaths

may be too long for some participants

· Reduce the number of postures presented during each class rather than rush for choreographic

effect

· DO NOT STRAIN OR EXPERIENCE PAIN – FOCUS ON CALM OF BODY, MIND AND

BREATH

· Breath is long, slow, soft and smooth – in and out through the nose – without holding breath

· Always demonstrate the supported version first from the perspective of

· Safety

· Technique

· Confidence

· Approach changing of positions ( especially from low to high) with caution – Low Blood Pressure

(dizziness, light-headedness, confusion, pallor, visual disturbances are indicators)

· Full Downward Dog (inversion) not recommended for High Blood Pressure, Heart Conditions,

Weak eye Capillaries, Detached Retina

· Note warning re sitting cross legged or on feet with regard to varicose veins

· Keep ChiBall lowered for Heart conditions

· Feet, wrists, knees ,hips – respect issues of pain, instability, stiffness – offer support, extra

padding, or modification and emphasize the benefits of optimal alignment without strain

· Post surgery - Joint Replacement – MUST HAVE MEDICAL CLEARANCE AND GUIDELINES

FROM MEDICAL PRACTITIONER Common precautions may include:

· Hip – No hip flexion greater than 90 deg, no internal rotation of the involved hip, no adduction of

the involved hip (no crossing the mid line)

· Knee – No twisting of the knee, no lateral or medial stress to the knee, and avoid extreme

loading of the knee in a bent position

· The time precautions are kept in place may be for 3-6 months and will vary

· Take time to set up mats, Chair and Wall support

· Not recommended or to be approached with extreme care

· Turning sideways while seated on a chair and dropping one knee towards the floor to represent

Warrior 1 and 2 in chair – hips and balance may be compromised.


Mountain Pose (Tadasana) Meridian/Organs

Activated Benefits ChiBall Yoga Pose

Meridians

� Triple Heater

� Heart

Organ

� Liver

� Stomach

� Kidney

� Establishes a firm postural base and builds awareness.

� Establishes correct alignment for all poses.

� Correct alignment allows 'space' for inner organs, aiding digestion.

� Frees the diaphragm and improves breathing.

Teaching Mountain Pose

· Feet are parallel - inner edges of each foot pointing straight ahead.

· Spread the toes evenly.

· Bend the knees very slightly and lift the knee caps upwards - drawing up the muscles of the

thighs - as if sucking them onto the thigh bones. Avoid locking the knees. Push the legs

downwards through the feet rather than backwards through the knees. Let the soles of the feet

melt down into the floor. Rock forward and backward gently to feel the strain we place on the

body by leaning too far forward or hinging backwards. Allow the body to slowly come to rest on

the centre point - weight equally distributed between toes, heels and just in front of the ankles.

· Draw up the inner ankles - lifting the arches of the feet.

· Gently draw the navel towards the spine allowing the tailbone to point straight downward

towards the heels and allow the pubic bone to lift very slightly without tensing the buttocks.

· Allow the spine to elongate and the top of the neck and crown of the head to extend upwards.

· The gaze is soft and steady on one fixed point on the horizon.

Modifications

· Alternate position of ball between thighs and ankles

· Feet may be parted slightly for stability when taking ball overhead

· Keep arms long – raise arms upwards by taking them forward and up

· Keep arms long – create a lengthened and lowered V shape towards the floor

· Keep gaze on horizon

· Cue pelvic floor

· Standing: may rest one hand on Chair back

· Standing: back to wall or side on resting one hand on wall


Seated:

· Modifications as above and ensure that there is contact of feet with floor (even if heels have to

be raised slightly to make that contact) – chairs are not always ideal height

· For frail, in-chair classes, foot prop may be provided for those with short legs – this presents an

opportunity to work with the sit-to-stand-to sit moves so that arms are given a rest


Fierce Pose (Utkatasana) Meridian/Organs


Meridians

� Liver

� Stomach

� Spleen

� Small Intestine

� Large Intestine

� Lung

� Kidney

Organ

� Kidney

� Relieves shoulder tension.

� Strengthens lower back muscles.

� Strengthens ankle joints.

� Promotes even development of leg muscles.

� Strengthens chest muscles, lifts diaphragm-providing gentle massage to heart.

� Firms abdominal muscles.

Teaching Fierce Pose

� Stand in Mountain Pose with feet hip distance apart - outer edges of the feet parallel.

� Draw the navel to the spine and lengthen the tailbone straight down towards the heels.

� Keep the gluteal muscles relaxed.

� Inhale: raise your arms, lift the back and front floating ribs off the hips and lengthen the waist, rotate

the shoulders and palms outwards, inhale and stretch the arms straight overhead bringing the palms

together.

� Exhale: bend the knees bringing the torso downwards until the thighs are parallel to the floor or as

close as possible.

� Avoid tucking the sitting bones under - keep the buttocks relaxed as (if you were stretching them

back to reach a distant chair), move the floating ribs deeper into the body.

� Keep the chest lifted and the soles of the feet relaxed with the weight evenly dispersed across the

feet.

� Lift the heart and open the front of the armpits.

� Relax the throat and neck muscles and gaze out in front of you, lengthening the spine.

� Keep the breath even and smooth, relax the muscles in the face.

� Inhale to straighten the legs and exhale to lower the arms back into Mountain Posture.

This pose can be executed before (or immediately after) the open and closed standing postures.


Modifications:

· Knee pain or weakness – decrease the bend of the knees. Focus on spinal length and alignment.

· Difficulty balancing and weak legs – have students work work with chair supportuntil balance and strength have improved.

· Instability – take a wider stance

· High blood pressure/neck/shoulder issues – keep arms at heart centre

· This movement is normally used as a progression from standing to sitting or sitting to standing.

· Use the chair for support


Warrior Pose II Meridian/Organs


Meridians

� Liver

� Pericardium

� Stomach

� Spleen

� Large Intestine

� Lung

� Kidney

Organ

� Kidney

� Stretches and opens the hip joints, pelvic floor and inner thigh muscles.

� Strengthens all leg muscles, buttocks, arches of the foot.

� Increases elasticity and strength of spine and back muscles.

� Strengthens the abdominal, shoulder and arm muscles.

� Strengthens intention and determination.

Teaching Warrior Pose II

· Stand in Mountain Pose with feet together.

· Inhale deeply, gently crossing the arms in front, jump or step the feet (left foot to left) over 1

metre apart extending your arms out to the side at shoulder height.

· Turn the left foot in 20 - 45 degrees and the right foot out 90 degrees to face the same direction

as your right hand.

· Draw the thighs upwards to the hips and press the soles of the feet into the floor, drawing the

arches of the feet upwards.

· Turn the left hip, waist, ribcage and shoulders back towards the left until the torso faces directly

ahead.

· Draw the back of the body downwards and the navel towards the spine.

· Stretch the shoulders down and away from the ears and lengthen the fingertips away from the

shoulders. Keep this length, inhale and float the arms outward away from the centre of the back

at shoulder height.

· Exhaling, bend the right knee until it forms a right angle - the thigh horizontal, the shin bone

vertical.

· AVOID taking the knee past the ankle.

· Press the outer heel of the left leg into the floor and the inner heel of the right heel into the floor.

· Draw the shoulder blades down and away from the spine.

· Keeping the back of the neck long, turn the head to gaze at the middle finger of the right hand.

· Stretch the left leg fully and left waist and ribs upwards.

· Encourage the left hip and torso to turn back towards the left even more.

· Inhale as you straighten the right leg and turn both feet back to the centre.

· Repeat all steps to the left side.


Modifications

· Adjust the width of opening of the feet

· Alter the degree of turn out of R foot and degree of turn in of L foot

· Lift the L heel and press it away

· If necessary leave both feet planted wide and both turned out

· With Chair support either standing behind Chair or Chair to side

· Provide finger support from Chair back

· Use the ChiBall to provide counterbalance/resistance in the other direction

Seated

· Open R hip and keep R knee bent

· Laps/arms of chairs may need to be accommodated

· Both feet square


Triangle Pose Meridian/Organs


Meridians

� Liver

� Gallbladder

� Lung

� Improves postural alignment.

� Stretches hips, back and legs.

� Strengthens necks muscles and ankle joints.

� Improves lateral stretch of spine.

� Stretches and stimulates spinal nerves.

� Improves digestion.

Teaching Triangle Pose

Begin in mountain pose

· Inhale: extend the arms out to the side at armpit height, palms down as you open the feet to

3'6"wide with toes facing forward and parallel; turn left foot in 20 degrees and the right foot out

90 degrees (to face the same direction as the right hand is pointing). The heel of the right foot

should be in line with arch of left foot.

· Exhale: return to neutral pelvis facing the front; draw up quadriceps so knees are firm without

being locked; draw navel up and back into spine.

· Inhale: lengthen in the waist and press shoulders down.

· Exhale: look along right arm and 'float' arm down to right shin tipping body sideways and

allowing left arm to float up vertically; keep left hip facing the front and lengthen spine outwards

breathe and concentrate on balance. Remain calm and steady.

· Inhale: Come upright.

· Exhale: turn feet parallel and return to mountain pose.


Modifications

· If the neck compromised look ahead, or down, instead of up towards ball

Standing:

· Modify the width of the opening of the feet

· Lessen or increase the degree of turn out of R foot and degree of turn in of L foot etc

· lifting the left heel and press it away

· leave both feet planted wide and both turned out

· stretch the floor between the legs

· Practice reaching right arm towards Chair back – using ChiBall arm/hand as a counterbalance

· ChiBall may be kept on shoulder to focus on tipping sideways

Seated:

· Arms only – Horizon and Tilt, difficult to extend a leg and tilt over it without compromising hip/

lower back in a seated position

· Option to use Extended Side Angle Pose when in chair - one knee remains bent


Warrior Pose I Meridian/Organs


Meridians

� Liver

� Heart

� Stomach

� Spleen

Organ

� Kidney

� Opens chest, increases lung capacity and improves deep breathing.

� Develops physical stamina throughout body.

� Increases energy and stimulates central nervous system.

� Strengthens leg muscles, back, and arms.

� Relieves stiffness in shoulders, neck and back.

Teaching Warrior Pose I

· Stand in Mountain Pose with feet together

· Inhale deeply, gently crossing the arms in front, jump or step the feet (left foot to left) over 1

metre (4' 6") apart extending your arms out to the side at shoulder height.

· Turn the left foot in 20 - 45 degrees and the right foot out 90 degrees to face the same direction

as your right hand.

· Bring the ChiBall in front of the heart and turn the torso until you face the right foot.

· Keep the hips in alignment by drawing the right hip back and the left hip forwards.

· Lengthen the lower back by drawing the navel to the spine and slightly contracting the buttocks

· Lengthen the back of the neck and make the head float.

· Drop the arms lightly to the side and roll the front of the shoulders backwards and turn the palms

outwards.

· Inhale and draw the arms up overhead until the palms gently touch the ChiBall - avoid moving

the head of neck.

· Draw the shoulder blades down the back and gently squeeze the elbows towards each other.

· Lift the back floating ribs up off the back hips as you inhale.

· Exhale, roll the shoulders away from each other and relax the skin on the back of the shoulder

blades.

· Press the soles of the feet into the floor, while also keeping the toes relaxed.

· Inhale and turn your head upward to gaze past your fingertips.

· Exhale and bend your right knee until it forms a right angle or as close as possible.

· Encourage the inside of the right knee to the little toe side of the right foot.

· Draw the left thigh upwards as you stretch the left heel into the floor. Continue to encourage the

left hip forwards and the right hip to draw backwards.

· Continue to draw the navel to the spine, contracting the buttocks to draw the sitting bones down.

· Lift up from underneath the sternum; lift the sides of the torso and the fronts of the armpits.

· Keep the neck soft and the gaze steady.

· Inhale: straightening the right leg and bring the head back to centre, turn both feet to parallel

facing the front.

· Repeat all steps to the left side.


WARNING NOTE: This pose is one of the most strenuous standing poses. It should not be practiced by

people with weak hearts.

Modifications

· ChiBall at heart area only, not above head

· Duration in the pose should not exceed 30 seconds

· Applies equally to undertaking this Pose in the seated position

· Gaze forward instead of up

· Face chair back and rest hand(s), step L foot back

· Ensure hips have been accommodated (not standing with feet in a single line – stand with the

feet on 2 “railway” tracks)

· Care with knee placement and extent of the knee bend

Seated:

· Press ball between palms and lift chest

· Keep ball at heart height

· May slide one foot forward and one foot slightly back


Pyramid Pose Meridian/Organs

Activated BENEFITS ChiBall YOGA POSE

Meridians

· Kidney

· Bladder

· excellent leg back and shoulder stretch

· increases flexibility of hips, spine, shoulders and legs

· strengthens legs

· tones abdominal organs

· develops balance and stamina

· improves circulation throughout body and head

Teaching Pyramid Pose

· Stand in Mountain Pose with feet together, hold the ChiBall in both hands and place in the lower,

mid or upper back with fingers facing up or down (the hand position depends upon flexibility).

· Inhale deeply, jump or step the feet (left foot to left) under 1 metre (3' 6") apart, making sure the

· outer edges of the feet are parallel.

· Turn the left leg and foot in 45 degrees and the right foot out 90 degrees.

· Inhale: Stretch the torso up and take the head slightly back without strain.

· Exhale: extend and fold over the right leg. Draw the left thigh upwards as you stretch the left

heel into the floor. Continue to encourage the left hip forwards and the right hip to draw

backwards.

· Continue to draw the navel to the spine.

· Press the soles of the feet into the floor, while also keeping the toes relaxed.

· Keep the neck long and light.

· Inhale, come up, turn to the front without releasing the ChiBall and repeat all the above steps to

the left.

Modifications

· Stand with chair support, narrow stance,

place the ball into the same hand as the

back foot other hand on the back of the

chair, tip forward from the hips and open

the chest.

· Keep the hips square on to the chair

Seated

· Sit with both feet on the floor, ball between the hands. Tip forward from the hips. Take the ball

behind the back if there is enough mobility at the

shoulder joint.

· May slide one foot forward and one foot slightly

back


Tree Pose Meridian/Organs


Meridians

� Liver

� Triple Heater

Organ

� Kidney

� Improves concentration, balance, confidence and poise.

� Strengthens joints and muscles of legs and feet.

� Increases flexibility in ankles, knees, and hips.

� Opens chest and relieves shoulder and upper back tension.

Teaching Tree Pose � Stand in Mountain Pose with the feet together - arms relaxed by the sides of the body. � Peel the right foot off the floor and hold the balance with the right foot just off the floor. � Rotate the right hip and knee outwards and exhaling draw the right foot up placing the sole of the

foot as high as possible on the inner left thigh (use the right hand to help if necessary). � Press the sole of the right foot into the thigh into the foot until they 'glue' together. � Release the right hand and allow the arms to relax by the sides of the body. � Draw in the navel to the spine, lengthen the tailbone down. � Pull through the left thigh and the centre of the body, lifting the chest. � Spread the toes and press evenly through the left foot. � Gaze softly at one unmoving point ahead. � Rotate the shoulders and palms outward and inhaling, float the arms straight up overhead and bring

the palms together against the ChiBall. � Draw the left thigh muscle upwards and lengthen the neck, making the head weightless and soft. � Keep lifting the ribcage away from the waist, stretching up through the core of the body to the � Fingertips. � Draw the right knee out to the side, by lengthening the right inner thigh and opening the right hip � Draw the coccyx straight down towards the left heel. � Roll the shoulder blades down the back and open the fronts of the shoulders (if the arms won't go

directly overhead, stretch out through them in the direction they are pointing.). � Breathe smoothly and deeply. � Exhale to lower the legs and arms simultaneously back to Mountain pose. � Repeat all the above for the left leg.

This pose can be executed before or immediately after the open and closed standing postures.


Modifications

· Keep turn out small

· Keep toe on floor

· Use chair back for support by hand, 2 fingers, 1 finger

· Elevate ball to shoulder and extend gradually

Seated:

· small outward rotation of hip/knee and keep toe on the floor

· with or without the arm elevation


Child’s Pose


Benefits ChiBall Yoga Pose

Meridians

� Heart

� Pericardium

� Lung

· Gentle stretch for the hips, thighs and ankles

· Relieving stress

· Relieving back and neck pain

· Can help relieve insomnia

Teaching Child’s Pose:

� From Downward Facing Dog, drop the knees to the floor

� Spread the knees as wide as the mat, keeping the big toes touching

� Bring the belly to rest between the thighs and forehead to the floor

There are two possible arm variations

1. Either stretch the arms in front of you with the palms towards the floor

2. Bring the arms back alongside the thighs with the palms facing upwards WARNING NOTE - DO NOT PERFORM EITHER PICTURED VERSION IF

· Suffering from diarrhoea

· Suffering from knee injury

· Pregnant

Modifications

· Note that this pose can relieve insomnia

· On knees with support of chair: - ChiBall between knees, folded arms resting on chair seat and

head resting on folded arms, – may take buttocks back but without strain on knees


Seated:

· ChiBall between thighs: Fold forward gently, with hands on knees

· Seated and Wall:

· ChiBall between knees/thighs , fold forward with arms folded against the wall and rest head on

hands

· While seated fold forward with head resting on ball on the wall. (May rest hands/elbows on

knees)

Teaching points and cues

· Ensure neck is not compromised


ChiBall Pilates

The Earth Element - Descending Yang -


The Earth Element - An Introduction to Pilates

History & Philosophy German born Joseph Pilates developed several unusual looking apparatuses in order to correct misalignments, develop muscular control, correct weight distribution, increase range of motion and teach efficient expenditure of energy. Pilates believed that when the mind and body were working in harmony the body will function perfectly in daily chores and tasks with a spirit which demonstrates spontaneity and zest for life.

Pilates states that a healthy balanced body should be like an orchestra, as it moves it uses multiple muscle groups simultaneously in perfect harmony. When we allow the large outer layers to become stronger than the deeper stabilising muscles we risk musculoskeletal imbalances and injury. It is important that we place as much concentration and training on our deeper, smaller internal muscles to achieve full potential for physical strength and muscular power.

The Pilates exercise movements focus on eccentric contraction of the muscles which elongates rather than shortening, bulking or hardening muscles, as in weight training regimes. Pilates is excellent for developing good abdominal stabilisation, improving posture and body awareness as well as correcting long term muscle imbalances. Once the torso is stabilised, movement of the arms and legs becomes easier and more efficient.

Pilates focuses on three primary control centres; the lower and deep abdominal muscles, the mid-back,

then the arms and legs.

The Pilates technique is now used by physiotherapists and Pilates practioners for rehabilitation purposes,

especially for long term and reoccurring episodes of back pain and other torso related injuries. The body

is remarkably clever at compensating for our imbalances and weaknesses. The most profound way to

become aware of our physical strengths and weaknesses and to rehabilitate long term injury is to work

one to one with a qualified physical therapist.

Breathing for Pilates Pilates breathing should be felt in the front, side and back of the ribcage and the thoracic back muscles. However, for the average person thoracic breathing is almost impossible to achieve in the early stages of Pilates training because their own breathing patterns are no longer relaxed and natural. The most important breath to teach early students of Pilates first of all is full Diaphragmatic Breathing (see Breathing, Deep Relaxation, Meditation section). Only when all the muscles associated with breathing are relaxed can thoracic breathing be successfully executed.

· Co-ordinating the breathing throughout all the exercises is essential.

· Correct breathing assists when the body is being physically challenged.

· The breath can assist or challenge the movement.

Thoracic Breathing Thoracic Breathing is when the lower abdomen (navel to pubis) is held flat and firm while the whole ribcage - front, side and back expands with the least amount of movement occurring in the upper chest and shoulders. Using the floor when lying supine is one method for building awareness of the ribcage as it expands and presses backwards into the floor. Once thoracic breathing is mastered the following sequence concentrates the mind and allows the exercises to be executed precisely and accurately. Pilates breathing is similar to yoga breathing but executed in three phases: Preparation: Inhale, lengthen the neck, exhale: Phase 1: soften the throat


Phase 2: slide the shoulder blades down the back and feel the ribs funnel downwards towards the hips Phase 3: engage the transverse abdominus or engage the pelvic floor The movement is executed on the third phase of breathing when the core is stable. Initially, the combination of lateral thoracic breathing, sustaining an engaged core and neutral spine can be challenging. Practising thoracic breathing with a towel or fitstrip (dynaband) around the ribcage can be valuable time spent in addition to the Pilates sessions. NB: negative emotions affect our breathing patterns and alter our postural state. Sometimes reconnecting with our natural breathing pattern can release long and deeply stored negative emotions. Not only is retraining the breath essential for full effectiveness of the Pilates exercises, it also helps integrate long forgotten and hidden aspects of ourselves.

The Pelvic Clock Lying supine imagine the face of a clock lying on top of the pelvis:

· The pubic bone is 12 o'clock.

· The right hip bone is 3 o'clock.

· The top of the abdominals/base of the ribs is 6 o'clock.

· Left hip bone is 9 o'clock. The pelvic clock can be used in all positions to build awareness of neutral pelvis, stability or lack of it when lying supine, on the side, prone or kneeling on all fours.

This image can also be reversed by placing “12 o’clock” at the navel instead. Use the version you are most familiar with.


ChiBall Pilates Gentle Moves

· Respect participants who may not wish to go down to the floor – use encouragement

· Any confusion with breathing patterns to be addressed as “Keep breathing fully and in a relaxed

manner” …. Keeping breathing!!!

· Blocking or holding the breath will tend to place downward pressure on the pelvic floor area

· Cue pelvic floor

· Ensure “imprint” in understood where it applies

The Pelvic Clock

For some participants it may be better for them to ask themselves where 12 and 6 o’clock are located – ensuring the centre of the clock is placed below the navel


Neutral Pelvis


Benefits ChiBall Pilates Exercise

Meridians

� Stomach

� Spleen

Organ

� Kidney

� Reduces disc pressure, stress on spinal muscles and ligament.

� Ensures good energy levels.

� Reduces risk of injury during every day activities.

Teaching Neutral Pelvis

· Find your natural spinal alignment which has a subtle inward curve in the lower back, outward curve

at the thoracic spine, and inward curve at the neck otherwise called the 'S' curve by rocking the pelvis

back (tucking) and forth (arching). This curve provides a natural springiness to the spine which

absorbs impact.

· Find neutral pelvis by becoming aware of the triangular shape from the two hips bones to pubic bone.

Keep this triangular shape parallel to the floor.

· Now feel for the natural curve of the lower back and neck.

· Lengthen the neck and slide the shoulders along the floor towards the hips.

· Relax the buttocks.

· The feet are parallel and in alignment with the hip bones.


Modifications

· If going down to the floor, keep chair nearby to assist with coming back to standing position

· For wall and seated position ChiBall may be placed between thighs just above knees

· Against Wall:

· Soft knees, standing with back against the wall, hands on wall for extra support.

· Rock/tip pelvis, tucking (imprinting) and arching lower back

· Notice how the breath wants to escape and breathe out as the tail bone drop down towards the

floor and in as the tailbone releases back to neutral

Against Wall:

· Soft knees, standing with back against the wall

· rest hands on dan tien (hands creating a triangular shape from hip bones to pubic bone).

· Rock /tip pelvis, tucking (imprinting) and arching, and shifting/lifting/dropping/tilting pubic bone.

· Observe how the triangle tips.

· Notice that when standing it will be vertical, with tail bone dropping towards the floor.

Seated:

· See pelvis as a bucket to be tipped forward and back (as for standing).

· Neutral will be in the vertical provided clients are sitting well up on their buttock bones (ischial

tuberosities)


Foot Paddle (Knee Float) Meridian/Organs

Activated Benefits ChiBall Pilates Exercise

Meridians

� Stomach

� Spleen

� Bladder

Organ

� Large Intestine

· Tones buttocks, back of legs (hamstrings).

· Strengthens whole spinal column and postural support muscle.

· Abdominal strength is used to stabilise the pelvis and spine.

· Good exercise for sway back postures.

Teaching Foot Paddle / Knee Float

· Lie on your back with the ChiBall positioned underneath your pelvis – at the base of the spine (not in

the lower back).

· Very subtly lift your pubic bone to make sure it is level with your navel (avoid flattening the lower back

or dropping your waist). Make sure your hips and pelvis are in neutral.

· Keep your hands by your side. Keep your shoulders moving down towards your waist, keep the base

of the ribcage moving down towards your waist.

· Breathe in, breathe out, connect the abdominal core muscles.

Foot paddle A: (fundamental)

· Inhale: lengthen your neck, slide the shoulders along the floor towards the hips.

· Exhale: lift your right heel off the floor,

· Inhale: lower the foot back to the floor.

· Repeat with the left foot.

· Repeat 8 times each side.

Foot paddle B: (intermediate)

· Inhale: to lengthen your neck, slide the shoulders along the floor towards the hips.

· Exhale: to lift your right foot just off the floor.


· Repeat with the left foot.

· Repeat 8 times each side.

Foot paddle C*: (advanced)

· Inhale: to lengthen your neck, slide the shoulders along the floor towards the hips.

· Exhale: lift your right foot and float the knee above the knee.


· Exhale to repeat with the left foot.

· Repeat 8 times each side. *When floating the knee, check for neck and shoulder tension. If the neck flexors are switching on, the student is not yet ready for this stage of the exercise. Return to A & B until there is complete control, ease and effortlessness in the movement.


Modifications

· Note: with the sacrum resting on the ChiBall there is not complete support for lower back.

· Watch for any indicators of neck flexors switching on – and return to heel raise or foot float just

off the floor

· If going down to the floor keep chair nearby to assist with recovering to standing position

Standing:

· Use the support of a wall or chair back (face the support)

· Remember that weight is going to be supported through one leg – it is a strong move, so lift the

heel only if the knee lift is too strong

· Focus on keeping pelvis and spine stable

Seated:

· Feet in line with hips. ChiBall at sacrum or sit well back so back is supported and place ChiBall

between knees, heel lifts

· Note: even a slight Knee Float will take participants into a more than 90 deg flexion at the hip …

so approach Foot Paddle with lift as a “release the foot from the floor”

· Can place the ball between the shoulder blades as an extra challenge


Spine Twist Meridian/Organs


Meridians

� Gallbladder

� Triple Heater

� Liver

Organ

� Gallbladder

� Liver

� Triple heater

· Core strength is used to stabilise the pelvis and spine.

· Mobilises the thoracic spine

.

Teaching Spine Twist

· Sit with the legs crossed in a neutral pelvis, hold the ball between the hands in front of the chest.

· Inhale to prepare and engage the pelvic floor.

· Exhale slowly and twist the ribcage to the right, maintain a neutral pelvis and keep the weight

evenly place on both buttocks.

· Inhale and return to centre, lengthening the spine.

· Exhale and turn to the left

· Inhale return to centre.

Modifications

· Sitting in a chair, ball between the knees

· Sitting on the floor legs outstretched or softly bent

· Sit on chair with the ball between the shoulder blades


Knee Drops


Benefits ChiBall Pilates Exercise

Meridians

· Kidney

· Spleen

· Liver

Organ

�

· Teaches activation of the core abdominal muscles while stabilising the pelvis, lumbar spine with movement of the legs.

· Encourages co-ordination of the breath, centring and movement.

Teaching Knee Drops

· Lie supine, knees bent, feet in line with the sit bones, pelvis neutral.

· Maintain neutral spine and inhale to prepare

· Exhale and allow the right know to open (drop) out to the side, foot remains on the floor. Only

lower the leg as far as the control can be maintained.

· Inhale and return the knee to its starting position

· Repeat starting with the other leg.

Modifications

· Seated

· Place the R foot on the ball and open the knee to the side and return to centre


ChiBall Release

The Metal Element

- Rising Yin -


ChiBall Release and the Principles of Moshe Feldenkrais

Moshe Feldenkrais was born in a town on the Russian/Polish border. He became an engineer, physicist, athlete, Judo master, mathematician and student of acupuncture. He studied mathematics and earned degrees in engineering and physics; he was an athlete and judo teacher. He learned anything pertaining to human movement; acupuncture, kinesiology, physiology, neurology, anatomy and psychology and paediatrics to name but a few. Moshe Feldenkrais was also one of the first Europeans to earn a black belt in Judo. Feldenkrais began his work in functional re-education after he healed an old knee injury sustained while playing a social game of soccer. Feldenkrais developed a unique understanding of sensory-motor function and its relationship to thought, emotion and action. Feldenkrais - Awareness Through Movement and Functional Integration uses the central nervous system to bring about new, more efficient, comfortable and healthier ways of moving Feldenkrais believed that, for those who have experienced years of injuries and physical stiffness, these states can be changed by learning new patterns of movement. The brain registers this new information and a more efficient image will replace the old distorted one. This is achieved by breaking down functional movements and patterns to their most simple components. Gradually new neural connections between the motor cortex of the brain and the muscular system are made. Although concentration may be on one particular area or joint, other areas will also be transformed because of the integrated neuromuscular linkages. According to Feldenkrais we become imbalanced and distorted because we repeat only a limited number of movements and fail to vary them. The body adapts to this set repertoire of movements and the skeletal structure can become distorted resulting in an uncomfortable posture. Movement in this day and age for most western adults has been reduced to lying, sitting or standing. We become stuck in a groove as far as our movement patterns are concerned. Because we rarely alter or change these muscular patterns, the corresponding motor pathways to the brain via the central nervous system remain fixed too. It is suggested that this physical state can directly reflect our mindstate, i.e.how stuck or stiff we are in our thoughts, attitudes, and perceptions. Moshe Feldenkrais observed that the floor was the place where a child discovered and developed motor skills which were vital to their brain development. Children would instinctively find the most effortless route to sit, crawl or stand. Muscular strength is achieved through exploratory learning, which promotes muscle growth and strengthening. In classical Feldenkrais classroom formats, participants are encouraged to revert to those early days of learning. The focus is not on any particular muscle or joint but rather on the entire system. Either sitting or lying on the floor, students are taken back to an almost childlike level in order to re-discover long forgotten movement patterns. The repetitive sequences allow time, to find a new alternative route which results in a more efficient pattern for movement. The brain registers the new pathway and will begin to use it. The result? Movement which is more efficient, uses less energy, and consequently makes one stronger and more relaxed. The wonderful thing about Feldenkrais is that it is very relaxing and rejuvenating. Body scanning (before and after comparison) is encouraged to promote awareness of change, in both the physiology and psychology. If one is in physical discomfort through injury or just general habitual stiffness the relaxation and increased mobility will have a significant effect on the mindstate.


Principles for Teaching Feldenkrais Based Lessons

“I am here to make the impossible possible, the possible easy, the easy elegant.” Moshe Feldenkrais

Vocabulary & terminology � A sequence of Feldenkrais movements is referred to as a ‘lesson’, not an exercise. � The term 'Body' is not used in Feldenkrais and is instead replaced with reference to the person or

individual body parts. Refer to parts of the body as ‘your…’ e.g. ‘your arm’, and also to the ‘whole of the self’ – as in “How is the whole of yourself making contact with the floor”.

Further examples to use are � "Roll yourself onto your left side." � "Take your right arm and pass it over your head." � "Bring your awareness to an imaginary mid-line which divides your left and right sides." � "How does your right arm/shoulder/leg/back feel now?" � "Is there an echo of this movement somewhere else?" "If so, what are you becoming aware � of now?"

Be sure your directions for the movements are clear. Even though lying supine or prone Feldenkrais gave his instructions as if standing. � ‘Up’ means towards the wall behind where the head is lying. � ‘Down’ means towards the feet. � ‘Forward’ or ‘in front’ means towards the ceiling. � ‘Back’ means behind you, or towards the floor.

It is not necessary to correct a student during a lesson. Use the power of suggestion to define an instruction without telling them what to do. It is important to use the correct terminology. Words & phrases The harsh environment in which we live today has unfortunately cultivated attitudes which are severely critical, inflexible, and insensitive. Words such as gently, softly, easily, effortlessly are valuable affirmations for us all to hear. Use these words to encourage the participant to explore and discover themselves unhurriedly, sensitively and patiently. Experience first before teaching Experience the lesson yourself first. When teaching Feldenkrais you verbally guide students through a sequence of movements based on your experience. Developing awareness Begin a lesson with a preliminary check as to how your students sense themselves lying on the floor. Refer back to this regularly throughout the lesson so that changes in perception can be recognised by the individual. Curious exploration The lessons are exploratory and not goal-orientated. Keep reminding students to do less and make smaller movements. Encourage them to close their eyes, if more comfortable. This enables the individual to internally observe the movements and become less distracted. Feldenkrais lessons are meant to be gentle, playful, and relaxing. While teaching these lessons, endeavour to use your voice in a manner that encourages easy learning. Remember Feldenkrais is about the whole self being involved in freer movement, also recognising that “If the skeleton is well organised then the muscles are free to do what they are meant to do – move the skeleton”.


Additional Teaching Points for ChiBall Lessons

Learning from ourselves about ourselves Encourage slow mindful movements so that the class participant can become aware of how they could organise themselves better during the movement sequences to make a fundamental change in themselves. Fast automated movements prevent valuable learning opportunities. When a more efficient and organised pattern for movement has been discovered a change in pace and rhythm can also be added. Untangling the knots Realigning ourselves is much like untangling a knotted ball of wool. We know that if we move too fast or aggressively the knots become tighter and are very hard to undo. We start with one end and weave and unweave with patience until finally the ball of wool is loose, and in straight lines. Only then can it be rewound back into an organised shape that is much easier to work with. Be comfortable Comfort is of great importance when participating in a Feldenkrais class. The clothes you wear, the floor, the mat, the temperature of the room are important considerations to ensure the least amount of distraction, and to provide the best opportunity possible to completely relax. It is far easier to become aware of ourselves and the environment that surrounds us when we are totally comfortable. Relax All the movements need to be executed in a completely relaxed way. The more effortlessly you execute the movements the easier it is to discover the resistance and how you respond to it. Focus on movement not muscle Throughout the movement sequences or awareness lessons the goal is to use no muscular effort. During the smallest, slowest and most simple movements it is important to be watchful and alert and learn to listen to your intuitive guide. Vary the movement speed Once the sequence has been repeated and the greatest opportunity for learning achieved then experimentation between slow motion movements and faster movements can begin. Body scanning- “what have you learned?” Before and after comparisons or body scanning helps the participant become aware of what they have learned. A simple way to help the student learn about themselves, prior to participating in a Feldenkrais movement sequence, is to have them try any twisting, bending, sitting, or lying exercises as practised in all ChiBall disciplines. Then following a Feldenkrais based movement sequence, have them try the same movement again. What have they learned or become aware of? Breathing Learning to breathe in an uninhibited way is the key to being able to live and work in a relaxed state. Observation of the breathing pattern before, during and after the exercises is another exceedingly useful step along the path to awareness. Be a Teacher and a Guide There is a fine balance between allowing people to learn and discover, but also being skilful and intuitive enough to offer guidance just before any level of frustration or negativity has the opportunity to manifest. This enables the participant to blossom and awaken in a kind and gentle way.


ChiBall Release (Feldenkrais) Gentle Moves

There are some important things to remember when teaching Feldenkrais based work to your participants. It might be necessary to give a visual cue as well as verbal cues for those who have trouble

· Hearing

· Comprehending

· Retaining verbal information

Return to verbal cues without visuals as soon as possible so that genuine exploration may take place.

Always have a chair nearby so that participants who have difficulty returning from the floor can use it to assist standing.


ChiBall Release Gentle Moves

Pelvic Clock Meridian/Organs


Meridians

� Spleen

� Bladder

Organ

� Kidney

� Releases stiffness and tension in the pelvis and lower spine.

Teaching the Pelvic Clock

Part 1 · Begin with the ChiBall placed between the knees, lying on your back with your knees bent, arms out

to the side. · As if tracing the hands of a clock from 12 o'clock to 6 o'clock press the pelvis into the floor so that the

back arches. Breathe out and gently use the feet to push the waist down towards the floor and feel the low back flatten. Do this several times

· Now trace the clock hands between 3 o'clock and 9 o'clock. Repeat several times · Beginning at 12 o'clock, trace each number on the clock all the way around until you reach 12 again.

Do this several times before going anti-clockwise.

Part 2

Useful step by step stages for learning · Repeat the same procedure as above but this time on the ChiBall. · Lift your pelvis off the floor and place the ChiBall at the top of the pelvis just below the lower back

area. · As if tracing the hands of a clock from 12 o'clock to 6 o'clock. Breathe in and allow the buttocks to fall

over the ChiBall so that the back arches. Breathe out and use the feet to push the waist down towards the floor and feel the low back flatten against the ChiBall. Avoid being over enthusiastic with this movement. Be gentle and watchful throughout.

· Now trace the clock hands between 3 o'clock and 9 o'clock. · Beginning at 12 o'clock, trace each number on the clock all the way around until you reach 12 again.

Do this several times before going anti-clockwise. What do you feel? What do you feel you want to do? What are you feeling this time?

Part 3 · Repeat Part 1. Have the sensations and feelings changed compared to your first impressions about

the movement? Lie flat on your back and integrate the experience of what you have learned.

THE PELVIC CLOCK:

Lying supine imagine the face of a clock lying on top of the pelvis:

1. The pubic bone is 6 o'clock.

2. The right hip bone is 9 o'clock.

3. The top of the abdominals/base of the ribs is 12 o'clock.

4. Left hip bone is 3 o'clock.

Modifications

Standing

· Back to wall, ChiBall between knees. Feet slightly forward and knees soft, hands resting, palms

down against the wall. Teach Pelvic Clock.

· Add the ChiBall to the area just below the lower back (ensure pelvis will tip)


· Repeat above with the ChiBall behind the pelvis

Seated:

· Sitting well back in chair, knees in line with hips, hands resting on thighs

· Teach Pelvic Clock

· Feet can assist by pushing the waist gently towards the Chair back

· Repeat with the ChiBall just below the lower back, ensure pelvis will tip

· Some chair backs will not support the placement of the ChiBall in this position.


Shoulder Rolling Meridian/Organs


Meridians

� Liver

� Gallbladder

� Triple Heater

� Pericardium

� Bladder

Organ

� Kidney

� Releases habitual stiffness and tension in the middle spine area (thoracic spine).

� Releasing this area of the spine, also releases shoulder, neck and lower back muscle aches.

� Produces mobility at the most rigid area of the spine between the shoulder blades.

Teaching Shoulder Rolling

Part 1: · Place the ChiBall in the middle of your back (thoracic spine), or just below the shoulder blades. If this

feels too uncomfortable air volume of the ChiBall can be reduced to suit your spinal flexibility. Also lie on a pillow or cushion if necessary, to elevate your neck and head

· Have your legs outstretched into a wide 'V', then wrap your arms and hug yourself tightly. · Begin rolling side to side on and off the ChiBall. · Allow the head to fall in the opposite direction to the elbows. · Repeat several times, breathing in to rise up onto the ChiBall and breathe out to roll off to one side.

Part 2:

Useful step by step stages for learning · Place the ChiBall in the middle of your back (thoracic spine), or just below the shoulder blades. If this

feels too uncomfortable air volume of the chi ball can be reduced to suit your spinal flexibility. Also lie on a pillow or cushion if necessary, to elevate your neck and head.

· Stay here for a minute or two and allow the back to yield to the shape of the ChiBall. Note any resistance to the ball being in that position of the upper back. Explore for yourself where a more comfortable position may be for you.

· With the arms outstretched, begin wobbling the legs, setting up a gentle vibration throughout the body until you feel it surrender and relax further.

· Now bend your knees. Allow them to fall over to the right side and then the left. Do this slowly and carefully allowing the ribcage and pelvis time to adjust.

· Extend your legs again a shake like a floppy jelly! Can you feel any change or response to this? · With the knees still bent, support your head with your hands and arch and curl over the ChiBall, at the

same time lift the pelvis off the floor. Repeat several times then hold the position with the head and pelvis up off the floor and breathe deeply several times. Then release.

· Now rolling the spine along the ChiBall as if massaging it head to toe. Use the feet to push and pull yourself along. What do you feel? What do you feel you want to do? Can you feel any awkwardness, or resistances. Is there anything you can do to change this?


Part 3: · Repeat Part 1. Have the sensations and feelings changed compared to your first impressions about

the movement? Lie flat on your back and integrate the experience of what you have learned.

Modifications

· Keep knees bent if lower back compromised

· Standing Wall Support – back to wall:

· Not as restful on legs, but less pressure is now applied on the ChiBall as it rests in thoracic spine

· Place the ball between or just below the shoulder blades. Cross the arms and hold on to the

shoulders as if hugging. Roll the shoulders from side to side. The head can move with you or

be left behind.

· Incorporate the appropriate cues from Part 2 of the Full Version

· Hug, unwrap arms

· Widen legs and compare after moving/rolling from this stance

· Massage up and down by rolling the spine along the ChiBall, allowing knees to bend and

straighten

· Note - for some clients the head will not be supported by the wall

· Rest as needed

Seated:

· Place ChiBall thoracic spine (or just below shoulder blades)

· Repeat movements sequence as above.

· Note: Head is not supported unless the chair back is against a wall at an appropriate distance to

allow the head to roll with support


Breathing, Deep Relaxation

& Meditation

The Water Element - Condensed Yin -


The Water Element – Breathing, Deep Relaxation & Meditation

Introduction Improving our breathing habits and increasing our daily intake of oxygen has been proven to have a significant benefit on our immune system. Our breath is a sign post clearly indicating either the degree of resistance and suppression or the receptiveness and expression of our emotions. Fullness of breath demonstrates our ease and equanimity with the natural flow of life. Inhalation is an active process, exhalation is passive; a 'letting go' of tension. This natural expansion and contraction is connected to our ability to expand and contract naturally with life and all its challenges. It is estimated that the average person breathes about 14 - 26 breaths per minute. For Yoga, Tai Chi and Qi Gong masters the breath can be slow and deep at a rate of 3 - 6 breaths a minute which is thought to be why they are able to sustain such mental alertness and tranquillity in every situation.

Corresponding Elements Breathing In Breathing Out

The Mind Stimulates, stirs, activates Settles, releases, calms

The Muscular Body Activates, prepares Releases and relaxes

The Metabolic Body Nourishes: millions of new cells are born

Cleanses: millions of dead cells are expelled

Yoga, Tai Chi, Qi Gong and many other ancient eastern exercise disciplines discovered that smooth and

even breathing is the link to us having a strong immune system, a calm mind and stable emotions. If the

breath is calm and even, the experience of the mind will be the same.

Physiologically, deep breathing cleanses our active air sacs of pollutants, by allowing more oxygen to

reach the lungs, replacing stale air which has gathered there through shallow breathing. Traditional

Chinese Medicine says that if you control your breath, you then control your life. Babies are born

knowing exactly how to breathe. Babies naturally breathe with the lower abdomen moving in an out

allowing the diaphragm to fully expand.


Principles for teaching ChiBall Deep Relaxation & Meditation Prepare the environment

· Rooms that are too cold will cause distress and distraction both physically and mentally for

beginners.

· Have cushions, chairs and comfortable mats available so that each person may adapt their posture

for optimum comfort.

· Lower the music volume. As we sink into deep states of relaxation the hearing becomes more

acute.

Music

· Choose your music carefully. The right frequency of music can harmonise any imbalances in the

body and mind. Recent research has demonstrated that music of about 60 beats per minute or

less can slow the brainwaves down to alpha-waves which are associated with relaxation.

Physiologically the outcome of slower brainwaves is that it calms the breathing, reduces the heart

rate, lowers the blood pressure. Mentally it also calms the mind and thus soothes the spirit.

· Be mindful of your choice of music during the movement sequences. Anything too entertaining will

cause much hungered for distraction for the mind especially during relaxation practises.

Voice volume, tone and pace

· Become aware of when it is appropriate to lower or raise the tone of your voice.

· A voice that is high pitched and too loud during the deepest states of relaxation is very distracting

and not congruent to the purpose of the practice, which is to relax. The projection of your voice at

the end of the ChiBall class is half to a quarter of the volume of the beginning of the class.

· Slow down the pace of speech and pause between instructions during all relaxation and meditative

practices.

· Avoid over talking during the meditative movement sequences. Keep the voice calm and soft

throughout.

Relaxation is your theme throughout

· The ChiBall class is created specifically to lead the participant to a point where relaxation becomes

effortless, much valued and welcomed.

· Create awareness during all the movement phases of your ChiBall class.

· During the early days the mind can be resistant and uncomfortable with stillness and silence.

Gradually as you journey through the seasons and the seasonal class formats, the relaxation and

meditation sequences will vary. At the end of the winter season you and your participants will

become more and more comfortable with sitting and without judgement just being with inner

conversations and feelings.

Respect the practise

Guide your participants slowly and respectfully out of their deep relaxation practise. Leaping up

immediately after concluding the practise virtually cancels out the experience. Dismantling stressful

patterns is reliant on you and your class’s ability to take the experience of the deeply relaxed state into

daily activities and on into life.


Tai Chi – Qi Gong Dan Tien Breathing Meridian/Organs

Activated Benefits ChiBall Exercise

Meridians

� All

Organ

� All

� Relaxes mind and body.

� Lessens anxiety.

� Promotes efficient

gaseous exchange in the

lungs.

� Massages internal

organs.

� Stimulates kidneys.

� Increases overall vitality

and energy level.

� Chi flows more efficiently

throughout the body.

Teaching Dan Tien Breathing

This breathing is also known as full diaphragmatic breathing:

� Stand with the feet hip distance apart with the knees relaxed and slightly bent

� Allow the shoulders to relax down and the space between the shoulder blades to broaden.

� Place one hand on the abdomen and one hand on the lower back.

� Inhale: feel both the lower back and abdomen expand.

� Exhale: feel the lower back and abdomen sink inwards.

Try and image during this breathing exercise that a ChiBall is expanding and filling the internal

space when you inhale (pushing the abdomen and lower back outwards) and the ChiBall is

shrinking in size when you exhale.

� Now place both hands on the Dan Tien, about three fingers widths below the navel.

� Inhale: feel the abdomen expand.

� Exhale: feel the abdomen relax.

� Continue for at least 6 - 12 breaths

The upper chest and shoulders often rise and fall while the abdomen remains flat and tense which

indicates a reverse breathing pattern. This unnatural action creates tension in all the secondary breathing

muscles; the chest, shoulders, neck, and facial muscles. The following practise can be a useful one for

those who find Dan Tien Breathing a challenge:

This can be practised lying, sitting or standing:

1. Breathe in deeply without stress or strain, fully expanding both chest and ribcage and then exhale

naturally 3 - 5 times.

2. Next, breathe in focusing only on the left side of your chest (3 - 5 times), then repeat on the right

side.

3. Fully expand the ribcage sideways on the next 3 - 5 breaths.

4. Inhale deeply and fully into the left side of the upper back (3 - 5 times) then repeat on the right.

5. Inhale deeply and fully expand the whole of the upper and mid back of the body.

6. Now take a full deep breath: Has the feel of the breath in your whole torso changed? Now try

once again the above Dan Tien Breathing.

Modification

· Sitting in a chair

· Lying


ChiBall ®

Gentle Moves

Class Movement Notes

Equilibrium

Music composed for the ChiBall® Yin Yang class

Track Energy Phase Discipline

1. “Spirit Awakening” Rising Yang Tai Chi-Qi gong

2. “Raindance” Radiant Yang – Part 1 ChiBall dance

3. “IIlumination” Radiant Yang – Part 2 Yoga

4. “Life Line” Descending Yang Pilates

5. “Breath of Life” Rising Yin ChiBall Release

6. “Dream Visions” Condensed Yin Relaxation


Gentle Moves Class Movement Notes

ChiBall Qi Gong - Tai Chi - Rising Yang Track 1 – “Spirit Awakening”

Segment Time

Code # Reps Exercise / Movement Counts

0.00 x1 Still, Neutral Stance, ball in R hand 1-16

0.32 X4 8 count Wave Arms R (4 up, 4 down)

1-32

0.57 X2 Broaden Chest R/L 1-64

1.48 X2 Broaden Chest R/L

Step out to Horse Stance alternating R/L

1-64

2.40 X4 Yang (8 count) Butterfly

Alternate ball L/R hand, exchanging at bottom

1-32

3.05 X2 Yin (16 count) Butterfly

Alternate ball L/R hand, exchanging at bottom

1-32

3.30 X4 Yang (8 count) Circle the Sun R 1-32

3.56 X2 Yin (16 count) Circle the Sun R 1-32

4.22 X4 Yang (8 count) Circle the Sun L 1-32

4.48 X2 Yin (16 count) Circle the Sun L 1-32

5.13 X1 Push the Wind arms, R/L 1-32

5.41 X1 Push the Wind arms R

Bend knees and raise L heel Repeat other side

1-32

6.06 X1 Push the Wind arms R,

Present L heel forward

Repeat other side

1-32

6.30 X1 Push the Wind with weight transfer forward and back x3 R/L 1-64

7.21 X1 Repeat Push the Wind with weight transfer forward and back x3 R/L

Butterfly arms on transfer back 1-64

8.12 X1 Repeat Push the Wind adding Brush Knee and Push arms with weight

transfer forward and back x3 R/L Butterfly arms on transfer back

1-64

9.03 X1 Butterfly 1-16


My Notes:


ChiBall Dance – Radiant Yang - Track 2 – “Raindance”

Segment Time


0.00 - Stand Neutral 1-32

0.19 X1 16 Around the World (ATW) arms L/R 1-32

0.36 X1 16 count ATW arms with single step touch. L/R 1-32

0.53 X2 16 count ATW arms with double step touch L/R 1-32

1.27 X2 8 count ATW with double step touch L/R 1-32

1.44 X4 8 count (Yin) Wave L 1-32

2.02 X4 Yin Wave R 1-32

A 2.19 X1 ATW starting L 1—8

B

2.23 X3 Yin Wave R 9 - 32

A,B 2.37 X1 Repeat ATW, Wave starting R 1-32

2.54 X2 8 count (Yin) double arm Rainbow (arms only) L/R 1-32

3.11 X2 Yin Rainbow arms L/R 1-32

3.29 X2 Yin Rainbow arms L/R

Step touch

1-32

C

3.46 X2 Yin Rainbow L/R 1-32

A,B 4.03 X1 ATW/Wave combination L 1-32

C 4.21 X2 Yin Rainbow R/L 1-32

A,B 4.39 X1 ATW/Wave combination R 1-32

C 4.56 X2 Rainbow L/R 1-32

D 5.14 X1 Sunrise/Sunset arms L/R

Neutral stance

1-32

5.32 X2 Yin Swallow, grounded L/R 1-32

5.48 X2 Yin Swallow lifted L/R 1-32


Segment Time


6.06 X4 Swallow grounded L/R 1-32

6.23 X4 Swallow lifted L/R 1-32

D 6.41 X1 Sunrise Sunset

Single step touch L/R

1-32

E 6.58 X1 Swallow grounded x2 lifted x2 Swallow combination 1-32

A,B 7.16 X1 ATW/Wave combination L 1-32

C 7.33 X2 Rainbow R/L 1-32

D 7.51 X1 Sunrise Sunset R/L 1-32

E 8.08 X1 Swallow combination R/L 1-32

A,B,C,D,

E

8.26 X3 Repeat whole combination A,B,C,D,E starting R 1-384

My Notes:


ChiBall Yoga – Radiant Yang -Track 3 – “Illumination”

Segment Time

Code

# Reps Exercise/movement Counts

X1 Mountain/Extended Mountain Pose/Fierce Pose

X1 Warrior 2 L/R

X1 Triangle Pose L/R

X1 Extended Mountain Pose/Fierce Pose

X1 Warrior 1 L

X1 Pyramid pose L

X1 Warrior 1 R

X1 Pyramid R

X1 Tree Pose L/R

X1 Ball between the knees - Seated forward bend or

Forward bend hands to knees, pelvic tilts

X1 Child’s Pose

My Notes:


ChiBall Pilates – Descending Yang Track 4 – “Life Line”

· Spine Twist

· Foot Paddles

· Knee Drops

My Notes:

ChiBall Release – Rising Yin - Track 5 – “Breath of Life”

· Body Map

· Pelvic Clock

· Shoulder Rolls

My Notes:


ChiBall Relaxation/Meditation – Condensed Yin - Track 6 – “Dream Visions”

· Dan Tien Breathing

My Notes:

Please see the accompanying DVD

for further information and technical instructions

Acknowledgements

With Thanks to Judy McKenzie for assistance in compiling this manual. Choreography by Lynley Gladdis Additional Photography Justin Parker Edited by Russ Colbourne Executive Producer Maria-ann Camilleri Produced by FatCity Digital Media © 2011 ChiBall Education Pty Ltd

www.chiball.com

Gentle Moves - ChiBall World

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Transcript of Gentle Moves - ChiBall World