YSTT Week 10: Reflecting upon Module 4

Thank you so very much for your participation in this 10 week deeper dive into yogaSOMATICS.

To complete your certification for this module, please share your reflections with me based on the following questions.

1. Please have a look through the archive of Module 4 videos and notes - is there any one practice that stands out for you more than the rest? One that brought you more insight or deeper contact with yourself?

2. Which of the practices have you shared with your students (if you are teaching)?

3. Which of the practices would you like to deepen your practice into so that you can share with y our students?

4. Do you have any practice questions from this module? Please feel free to list your practice questions and I will come back to you as soon as I can.

Please submit via email ateekayoga@gmail.com by 30 May 2025 . If you have not watched all the videos yet and need a little more time for catching up, please send an email so that we can find good strategy for you to complete the course by end of 2025. Thank you.

YSTT Week 9: Proprioception

This week we explored PROPRIOCEPTION as a felt-sense way to orient to the world around us.

Here is another 21 minute practice that explores proprioception around leg movement. Please watch and practice with this video then reflect and share upon the following questions:

Please share some of your reflections about this practice.

• What does PROPRIOCEPTION really FEEL like in your own body?

• Are you more “tuned” in to your proprioception in certain moments?

• Can you feel the difference between hyper-alert or concentration vs. proprioception?

• What are 3 ways (yogaSOMATICS practices) that you can help to create an atmosphere where your students can develop their sense of proprioception?

Please submit your reflections via email to ateekayoga@gmail.com by 30 May 2025

YSTT Week 8: Ungripping and Letting Go of a little bit of Control

Let’s give a little more attention to the subtle differences between UNGRIPPING and LETTING GO. We can experience both of these action/non-actions both in the tissue field, in the emotional field and in the mental field. The tissue (body) field is a really good way to get to know how UNGRIPPING can feel . . . from a sensory perspective. Its all about “loosening the effort” but staying with what we sense.

For your home work this week:

1. Watch video #1 - Ungripping or Letting go. Reflect upon the following questions:

   What are sensations in your body that you can sense “gripping” or “holding up” or “bracing” - or another words you have for the tightening up sensation.

   Do you have any “opinions” that arise when you notice these sensations?

2. Follow the UNGRIPPING GUIDED RELAXATION. It is a video, but most likely you will follow just by laying down and listening.

   Share your impressions from the Guided Relaxation practice and what did you learn about your self in relation to UNGRIPPING or LETTING GO. Please try to be as gentle with yourself as possible. Remember, gripping is not a thing to fix or a condition to change . .. it is a noticing . . . and a noticing how states can change as well.

Please submit your reflections via email to ateekayoga@gmail by May 10, 2025

YSTT Week 7: Pose - Gesture - Symbol

Please watch the 9 minute video below that reflects a bit upon the different aspects of the yoga practice - POSE - GESTURE - SYMBOL

After watching the video, please reflect upon these 3 shapes that a practice can take . . . and share some of your own experiences.

• What yoga “pose” or asana is one of your “go-to” asanas that help you to give good contact and meaning to your PHYSICAL body. (you can name more than one)

• Have you ever experienced a yoga asana that evoked an emotional response - do you recognise how the “pose” transformed into a “gesture”. If you like, please share a bit with me how you perceive the emotional aspect of the yoga practice for you. NOTE! Do not try to “rationalize” it . . . if you dont know how it emerged, then stay with that . . . but share the felt-sense of that experience.

• Have you ever had a yoga practice that naturally brought you more into a “journey” flow rather than a practice that simply linked asanas? If you wish, you can describe that practice.

• Do you have any questions about your own practice , or teaching, that could relate to the gestural, relational, emotional aspect of yogaSOMATICS?

YSTT Week 6: Speed & Slowing Down / Velocitá e Rallentamento

When we seek a deeper satisfaction

When scrolling, shopping, eating, complaining, commenting, travelling become tiresome.

All that can satisfy is a movement towards the PRIMORDIAL

Towards the PULSE of LIFE

Towards the PREVERBAL

(Ateeka - March 2025)

A little bit about SPEED and SLOWING DOWN

It is the when we slow down, we can notice more of the “small things”, the slower things, the primary things, more of what is underneath the surface of the “speed”.

We can notice the pleasant phenomenon that the senses perceive: light and shadows moving, temperature changes.  We can also become in closer contact with the pain, tensions, anxiety, patterns.  Most escape patterns are embedded in “the speed”.  It is NOT surprising that many LONG to slow dow, but also have a mysterious resistance to the slowing down too.

Reflection Questions

• How does speed keep itself going in you?

• Have you ever experienced “running on empty?

• Have you ever “slowed down” intentionally only to find agitation, irritation, tension, not-knowing-what to do now?

• Have you ever had an event in your life that “slowed you down” unexpectedly?  How did you react to that?

• How about during the COVID pandemic, where you able to slow down during that time?  Was it a mixed experience for you? How so?

Please answer these reflection questions and submit to ateekayoga@gmail.com by 7 April 2025

Quando cerchiamo una soddisfazione più profonda

Quando scorrere, fare shopping, mangiare, lamentarsi, commentare, viaggiare diventa faticoso.

Tutto ciò che può soddisfare è un movimento verso il PRIMORDIALE

Verso la pulsazione della vita

Verso il PREVERBALE

(Ateeka - marzo 2025)

velocità e rallentamento

Quando rallentiamo, possiamo notare di più le “piccole cose”, le cose più lente, le cose primarie, più di ciò che è sotto la superficie della “velocità”.

Possiamo notare i fenomeni piacevoli che i sensi percepiscono: la luce e le ombre che si muovono, i cambiamenti di temperatura. Possiamo anche entrare in contatto più stretto con il dolore, le tensioni, l'ansia, gli schemi. La maggior parte degli schemi di fuga sono incorporati nella “velocità”. Non è sorprendente che molti si siano allontanati dal rallentamento, ma che abbiano anche una misteriosa resistenza al rallentamento stesso.

Domande di riflessione

In che modo la velocità si mantiene in voi?

Vi è mai capitato di “correre a vuoto”?

Avete mai “rallentato” intenzionalmente solo per trovare agitazione, irritazione, tensione, non sapere cosa fare ora?

Avete mai avuto un evento nella vostra vita che vi ha “rallentato” inaspettatamente? Come avete reagito?

E durante la pandemia di COVID, siete riusciti a rallentare in quel periodo? È stata un'esperienza contrastante per lei? In che modo?

Rispondete a queste domande di riflessione e inviatele a ateekayoga@gmail.com entro il 7 aprile 2025.

Tradotto con DeepL.com (versione gratuita)

Quando rallentiamo, possiamo notare di più le “piccole cose”, le cose più lente, le cose primarie, più di ciò che è sotto la superficie della “velocità”.

Possiamo notare i fenomeni piacevoli che i sensi percepiscono: la luce e le ombre che si muovono, i cambiamenti di temperatura. Possiamo anche entrare in contatto più stretto con il dolore, le tensioni, l'ansia, gli schemi. La maggior parte degli schemi di fuga sono incorporati nella “velocità”. Non è sorprendente che molti si siano allontanati dal rallentamento, ma che abbiano anche una misteriosa resistenza al rallentamento stesso.

Domande di riflessione

• In che modo la velocità si mantiene in voi?

• Vi è mai capitato di “correre a vuoto”?

• Avete mai “rallentato” intenzionalmente solo per trovare agitazione, irritazione, tensione, non sapere cosa fare ora?

• Avete mai avuto un evento nella vostra vita che vi ha “rallentato” inaspettatamente? Come avete reagito?

• E durante la pandemia di COVID, siete riusciti a rallentare in quel periodo? È stata un'esperienza contrastante per lei? In che modo?

Rispondete a queste domande di riflessione e inviatele a ateekayoga@gmail.com entro il 7 aprile 2025.

YSTT WEEK 5: Five Different Ways you can begin a yogaSOMATICS class

There are at least 5 Ways to begin your yogaSOMATICS class to help your students come HOME to their bodies.

STANDING

LAYING ON BACK

QUADRUPED

SEATED

LAYING ON BELLY

Following are a few progression suggestions - from different orientations with gravity - that can help you to begin your classes in different and responsive ways. Remember, the goal is not that you NEED to do it different every time . . . these suggestions are just to help you diversify . . . and have a wide reaching response for you and your students needs from day to day. The following progressions COULD be useful for the first 10-15 minutes of a class.

1. Uttanasana - Malasana - Milking open backs of legs to CLOUD HERDING (Standing)

2. Constructive Rest (Spiaggiasana) - making the “foot prints”

3. Cosmic Cat - Burrowing - Balasana (with vase breathing)

4. Seaweed Sitting with hand at navel - Vase Breathing

5. Belly Kissing Earth - Rolling Sphinx - to Balasana

HOMEWORK WEEK 5:

1. Watch and Practice with the “Cloud Herding” Video. This is a lovely way to bring your attention back to yourself and is a really good way to start a standing or seated class. Share your reflections of the practice and also if you have shared it with any of your classes.

2. Read and complete the questions in the PDF - exploring how we can begin our classes or practice times with different orientations with gravity - standing, sitting, laying down, quadruped. If you have tried with any of your classes or students, do you notice when it is good to use different starts . . . when is it good for you to begin in a familiar way?

   Please submit your reflections in doc or pdf format by email to ateekayoga@gmail.com by Wed 2 April 2025.

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YSTT Week 4: Upper Chest - a somatic meditation

This week is a guided audio practice - 50 minutes of exploring subtle sensations in the upper chest and shoulder girdle. Please listen to the AUDIO and submit your reflections about what you have discovered.

Practice NOTES about the upper chest will follow shortly and will make a very nice compliment to this movement meditation. It will be nice for you to do the somatic meditation first . . . and then read the notes, as not to condition your responses.

Please submit your reflections by email by MARCH 31, 2025

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Questa settimana è una pratica audio guidata - 50 minuti di esplorazione delle sensazioni sottili nella parte superiore del torace e del cingolo scapolare. Ascoltate l'audio e inviate le vostre riflessioni su ciò che avete scoperto.

A breve seguiranno le NOTE di pratica sulla parte superiore del torace.

le note avranno informazioni più complete in italiano - per chi non capisce bene l'audio guidato.

YSTT Week 3: Midline & Bhujanghasana

BHUJANGASANA – BECOMING WATER ON LAND

In sanscrit, bhu implies “becoming, being, existed” and

bhuja invokes the vibration of winding, coiling, curling and

anga, the form of an arm or a breast.

Bhujanghasana is one of yoga’s most sacred and ancient forms. It holds a collective presence that is of great importance to almost every native culture and every spiritual tradition. The serpent is a symbol of water, of transformation, of creation, power, of life eternal.

When we invoke the serpent, the cobra, we choose to re-enact the creation of life itself. We slide into eros, the rich sensual experiencing that returns us to not only our full humanness, but also to our connection with all life on our planet. We are choosing to step into a river of all of life, authentically lived, unbound by cultural ties. The invocation of theserpent in our own bodies awakens ancient cellular memory and cosmic vibratory information. We become imbibed with a timeless knowing of flow, change, birth and death and rebirth. We somatically learn about saturating and being saturated as one and the same. The experience of truly entering in resonance with Bhujangasana connects us with the womb-rhythm, the earth-rhythm, the primordial presence that lingers inside of us.

Entering these slower pulsations of life require time. Time to feel, time to wait to feel, time that may step out of “clock time” and is ample enough to widen your perception into more possibilities for recalling the ancient movements of the serpent within your body. As you slow down, you will sense that primordial movement is inherent within you . . . for example the peristalsis of the intestines, the flush of the venous flow of the blood, the division and migration of cells. Slip your mind under your skin and feel your way along the ground as

you enter the inner temple of your serpent-self.

More and more, I am sensing that ALL yoga forms are the serpent transforming its collective self through bio-movements.

WEEK 3 HOMEWORK

1. Please read the above reflections about Bhujanghasana (Gesture of the Serpent)

2. Please reflect upon the Bhujanghasana and Midline practice from Wed 26/02 - if you need to watch the replay and/or practice again. If you wish to practice it again, you may try it with the audio only version, as that may give a different feeling sense than when you are using your visual senses.

3. Please write your reflections upon the practice itself . . . and how it expressed through you. Give some attention to the following questions as a way to reflect: (you do not need to answer every question, but this gives some ideas around which to start)

• What was the general feeling tone of the practice for you?

• Is there any particular part of the practice that you found a deeper connection with?

• Is there any particular part of the practice that what difficult for you or you had resistance towards?

• How to you relate to movement of your tongue in instinctual or primordial ways? Does it change how your movement expresses?

• What was the general feeling tone within you after the practice? Have you had any dreams in the nights that you can remember (you can share or you do not need to)

• Did you have any emotional feeling from this practice?

• Is there any particular body messages that arise from this practice?

• Do you have any questions about this practice?

Please submit your reflections in doc. or pdf. format to ateekayoga@gmail.com by Wednesday 5 March 2025.

YSTT Week 2: Exploring Feminine & Masculine Qualities

The pineal chakra and the Hara chakra can be  related to masculine and feminine qualities (but not only) . . . the sketch below might offer some natural inspiration. 

QUESTION for REFLECTION: Where in nature are you most at home . . . can you relate this to any feminine or masculine qualities (or both) in a natural setting you love?

Il chakra pineale e il chakra Hara possono essere collegati alle qualità maschili e femminili (ma non solo) ... lo schizzo a sinistra potrebbe offrire un'ispirazione naturale. 

DOMANDA per RIFLESSIONE: In quale ambiente della natura vi sentite più a vostro agio ... potete mettere in relazione questo aspetto con le qualità femminili o maschili (o entrambe) di un ambiente naturale che amate?

Bowls can be considered a symbol of the feminine. 

QUESTION for REFLECTION: What are some symbols of feminine bowl shape that you can imagine?  What would be some masculine symbols that you could imagine (imagine something that is not necessarily bowl shaped). What are some bowls in your body? How do you perceive them?

Le ciotole possono essere considerate un simbolo del femminile. 

DOMANDE per RIFLESSIONE: Quali sono alcuni simboli femminili a forma di ciotola che potete immaginare?  Quali sono i simboli maschili che potete immaginare (immaginate qualcosa che non sia necessariamente a forma di ciotola)?

WEEK 2 HOMEWORK:

Part 1:

Please reflect upon and answer the questions above - submit in WORD or PDF format.

Part 2:

Please draw or paint a natural setting - it could be imaginary or it could be a place in nature that you love. Let yourself have a gentle and open approach to the artwork - it need not be literally or artistic . . . more flow, and enjoyment and expression. Do not TRY to make the drawing, and invitation to let it flow.

Notice what elements of this illustration contain “feminine” elements and “masculine” elements . . . say a little bit about this.

Some key considerations could be: the natural elements in the picture (earth, water, fire, air, space) or colours or temperatures (cool, hot, dry, wet) or animals that like to be in that environment, etc.

Please include a photo of your image/painting/drawing with the other questions from above as well!

Part 3: Please write if you have any spefiic questions about the practice we have done in the last week (if you do)

Submit by WORD.doc or PDF format by Sunday 23 February, 2025 to ateekayoga@gmail.com

YSTT Week 1: 5 Natural Competencies of Every Human Being

I welcome you to become familiar with this model called “The Pentagram” or “The Pentagon”.

This model helps to illustrate 5 NATURAL COMPETENCIES of EVERY HUMAN BEING that helps lead to a deeper trust in the HEART and contact to WHOLENESS.

The 5 NATURAL COMPETENCIES are:

Body - Breath - Heart - Natural Creativity - Consciousness

This pentagram - or 5 pointed star - can be a nice support for our yogaSOMATICS practice, both as practitioners and as teachers. It can help give a good trust into the natural human competencies that lay within us all, that can be expressed as such through our unique qualities. Perhaps it can help us to find a good grounded trust in our own natural humanness, as well as observe the humanness in all of our students.

In this YSTT Module 4, we will be giving good attention to a paradigm shift based in acceptance, kind neutral observation, “being with our students rather than fixting symptoms”, awakening empathy within, seeing/feeling life as the moving, fluid energy that it is. The pentagram model gives a gentle structure around exploring these themes.

This model was brought forth by Jen Bertelsen, founder of the Vaekstcenter in Nørre Snede, DK and Danish spiritual teacher in the Tibetan Buddhist Dzogchen lineage.

Please listen to the guided audio (12 minutes) while sitting quietly a few times this week. You can also download it to save for later.

Please reflect upon the practice and answer the following questions. Return your response in a doc. or PDF format by email to ateekayoga@gmail.com by 17 February 2025

• Of the 5 Natural Competencies, which feels like your most natural way inwards towards yourself?

• Was there anything that made a certain impression on you or was “new” for you when you listened to the meditation?

• Share a few words about your relationship to EMPATHY. What does empathy mean for you?

• How does it feel to “leave the world to its own devices” (this basically means just letting things “be as they are” ) for a few moments? Can you recognise moments in your life when you are able to “let things be”? In the moments that you can't/don´t . . . how does that show up in your body and emotion sensation. (Be gentle and soft with your answer, we are not trying to condemn anything . . . just to observe patterns that occur from time to time)

• If you have a student in your class who you would describe as “restless” or “not-paying attention”, how does that feel in your body? What emotion does that illicit in you? Of course the answer can be different from scenario to scenario, but just in general . . . how does that affect you?