Yoga: Resting in Stillness
While Awakening to our Innate Biological/Animal Intelligence
with
Caryn McHose and Arthur Kilmurray
September 19 – 21, Detroit, MI
Some random notes and observations: Probably more to come.
1. The stillness in the center of the heart is the ultimate resource. It is ever-present, unbounded, luminous and free.
2. Out of the stillness flows the entire universe, moment to moment, at every level, from sub atomic to galactic. Our own personal karmic flow includes: cosmic energy; skills, talents and creativity to be developed and expressed in this lifetime; and karmic challenges and debts to be healed and transformed. We are all given a unique piece of the cosmic puzzle that needs to be unfolded for all. Yoga is the exploration of this amazing process.
3. Imagination aids in awakening of subtle perceptions that begin to allow effortless movement, ease of posture and equanimity of mind that is the foundation of yoga.
4. The innate biological intelligence that organizes posture and movement is continuously asking the question ‘where am I?‘. This process, also known as orientation, is organized by the ‘movement brain’ aka the gravity response system. This process requires: a continuous flow of information from ‘ground’ and the felt sense of weight in the body; a continuous flow of information from the surrounding space/sky; and a continuous flow of energy and information from the movement brain to the whole body. All Posture, gesture and movement, ideally, flow from this integration. Patanjali describes this integration in sutra II-46: sthira sukham asanam; yogic posture (asana) is the integration of heaven and earth in the human body.
5. For a more expansive description of the gravity response system, imagination, perception, orientation and much much more, please read Caryn’s husband Kevin Frank’s articles at ResourcesinMovement.com.
6. Energy flows we experience in postural integration can take many shapes and patterns.
The most important of these patterns for our practices are radial, axial, bilateral, spiralic and tubular.
7. Radial is the basic energy pattern of the cell and the heart. Radial expansion is omni-directional from a center, like the rays of the sun. Radial condensing flows from the perimeter, omni radially, back to the center. When healthy, the heart and cells can both give out and receive in.
8. Because as humans we have a spine with a head and tail, we also have axial energy. Axial energy ascends and descends along the axis of the body, aka the median line or the chakra line. When the root chakra, heart chakra and crown chakra are open, energy flows 
freely between heaven and earth and vice versa. The human heart is the place where balance is seen and known.
9. In the human upright posture, the descending energy or the ‘down question’, (aka where is down?) is answered by the receptivity of the 52 bones of the feet, 26 for each, to the felt sense of weight and the yielding/surrendering to gravity that creates the ‘splat’ and squirt’ sensations.
10. The heel vector (the line of energy passing through the heel bone) should have a backwards as well as a downward direction in grounding, so the feet lengthen in two directions as the bones drop.
11. ‘Loading’ the feet and legs with weight, that is, to ground the leg energy completely, allows the pelvic bones to move freely over the femur heads. This is what is meant by ‘opening the hips’. Space is felt in the hip joints, the hip muscles melt and the spinal muscles are no longer needed to stabilize the body. The spine is free to dance.
12. To more fully realize this experientially, grow yourself an imaginary tail that is at least as long as your human spine. Then the human coccyx becomes the midpoint of your energetic spine.You now have a ‘trifurcated mula’, two legs and a tail, for support. Feel the sacrum as large and full.
13. To come into a forward bend, whether legs together in uttanasana, legs apart in prasarita padottanasana, or somewhere in between, (and all positions are interesting to us) ground the leg energy, release the pelvis and lift and lengthen the tail out the root chakra gate. There are now three energy vectors from the muladhara, leg leg and tail; two gounding, one lengthening. Feel the spine is also lengthening out the head/crown chakra even as the head comes toward the floor. Then reverse to come out, beginning again by grounding the leg energy, lengthening the spine and then dropping the tail back to the floor. Repeat slowly until this movement feels free and relatively effortless. This mammalian flexion and extension motion can be carried over into deeper back bends than tadasana, but it will take a bit more time to develop that.
14. The inner line of the leg is the primary weight bearing line. The outer line is for stabilizing/balancing. (The tibia and big toe are structurally much larger than the fibula and little toe). This continues up into the pelvis along the adductors into the ilio-psoas muscles 
and diaphragm along the Anatomy Trains ‘Deep Front Line’. This becomes crucial in understanding the flow lines of trikonasana and parsva konasana and half moon pose.
15. Differentiating the inner and outer legs is the beginning of awakening the bilateral energy field pattern. Abduction along the entire body allows the opening of this perception, but it is easier to feel in arms and legs. This is also the beginning of ‘fish body‘ consciousness.
16. Trikonasana requires a continuous elongation of the inner leg energy line of the back leg, like a skater pushing her blade into the ice, or a skier holding an edge while turning. this creates an arc like a half pipe in skiing or skateboarding which opens the front leg hip joint. The back leg, inviting the tail to join in the arc, lifts the front leg pelvic bone up away from the femur to release the front hip. The front foot has to ground down and out through the big toe, while the back leg carries the arc through the inner back heel. Let the back heel move a tiny bit to get the feel of the line, but do not sickle the foot. That is when the ankle bows out and leaves the heel behind, destabilizing the grounding energy and sending confusion through the body. Stabilize the ankle and extend through the inner heel.
17. This becomes a bit more challenging in parsvakonasana, as the bending of the front leg will break the back leg flow unless you are very attentive and patient. Slow down, don’t be in a hurry to get into ‘the pose’. Same energy as trikonasana with the addition of an elongation out the inner front knee and front big toe line. Still in the inner energy lines of both legs. Move in and out slowly, and only go as deeply as comfortable. The movement in and out is crucial. Yoga is about freeing up movement.
18. Half moon,or ardha chandrasana, can be practiced against the wall to learn and stabilize the energy lines. This is the best pose to open the hips as only you can really zero in on the standing leg hip joint when the other leg is free to move in space. The wall provides security while learning.
Keep the standing foot/leg loaded. Do not ‘lock’ the knee, but feel an elongation up the dfl from foot through groin to ceiling. This will free up the torso and back leg to lengthen further.
19. To carry the standing pose 
understanding of flexion/extension and fish body to the next level, we use dog pose and variations, especially the one legged dog and flipping the dog. Follow the energy vectors through all limbs, including head and tail. In flipping the dog, we add the spiralic energy pattern.
20. The dog pose explorations are preparation for the more challenging hand stand and head balance. In all hand grounding positions we can find all 27 bones of the hands and learn to differentiate radius and ulna to open inter-osseous membrane. 1’s’ first phalanges; 2’s 2nd phalanges; 3’s 3rd phalanges (thumb only has 2 phalanges); 4’s metacarpals; 5’s first carpals; 6’s second carpals; 7 radius; 8 ulna. Find them. Slight abduction of elbow to help differentiate radius (into hands) and ulna (away from hands) and stretch/awaken membrane between the two. Like with the feet, feel the ‘squirting’ through the bones.
21. Rolling and Pouring allow the gravity response system to directly connect with the water element of the body, close to 70% of our weight.
Become a water balloon and feel the innate fluidity of the human body. Roll around, pouring yourself into various positions.
22. Use ‘vessel breath’ to activate gut body awareness. Here we take on the shape of the sea squirt and become an open tube.
23. A ‘Dive’ is an extended internal exploration of the inner world of organs, chi/prana, breath, motility, habits, weight and lightness, and more. Often 20 minutes to 40 minutes or more in length, these can be done lying down or supported, but can also involve movement.
24. The ‘Long Walk’ involves using our hands to follow the shape of the pelvic bone form the sitting bones to the pubis. This ‘bridge’ of bone links back and front bodies, is a dynamic place to organize sitting, (we do not just sit on the sitting bones!), and offers a place to find lift and support when standing on one leg.
25. Flight of the eagle: Watch Caryn demonstrate here: https://www.youtube.com/watch?v=lbRxgIOQ2wE
26. Bridge Pose on a block. Grounding through the feet and feeling the pelvic bones firmly in contact with the block, begin to roll the inside of the pelvis in an arc toward the feet. Follow
the lift as it moves through kidneys, liver, heart, and finally throat. Let shoulders come off the floor as the head pivots away from the sternum, like in fish pose. Then drop kidneys, open back lungs and let head roll back to the first position, withoput losing the openness of the throat. This will help shoulderstand and variations.
27. Embryology 101: front body / back body and the emergence of the median plane: Standing near to and facing a wall, imagine the wall becoming part of you, supporting the front body to open forward and out to the sides. Use your hand on the wall if necessary to reinforce sense of wall as part of you – your front field, your endoderm. Now feel the room behind you and allow your back body, the ectoderm, to open to include the center of the room. Expand yourself. Feel from the middle of your body an emerging of energy that becomes arms, legs, head and tail, the mesoderm.
Now turn around and repeat, this time with the wall as your back field and the center of the room as your front. Feel open, expansive, and allow the middle to emerge to birth arms, legs, head and tail. Now lie on floor. Floor becomes your backfield, the ceiling your front field and again, allow the emergence of the middle to grow your limbs. Find this is all poses.
28: Cosmic Body Meditation. 
The stellated octahedron. Visualize the points of light that create this sacred geometrical structure. Triangles within triangles in the two triangular based pyramids that create a three dimensional star of David.
The survivors on Sunday!