Tag Archives: warmups

Alexander Andreychenkov – Warmups and Massage – Berlin May 2013

12 Jun

This is an extended post of the seminar with Alexander to give you an idea of the warm-ups and massage ideas he gives. He is one of Michaels oldest students so he has a lot to teach, i recommend anyone to go to a seminar with him, you will not be disappointed.

– Walking – relaxed breathing 2 steps inhaling, 2 steps exhaling, 4,4 , 6,6 etc up to 20 then turn around to walk backwards and go back from 20 steps inhaling 20 steps exhaling.

– Running – same drill as above but with running, and arms above head palms straight and turned inwards, facing each other.

– Feet together, jumping around facing forward – do 1 circle, then jumping around the circle but this time jumping backwards, then jumping sideways one way, then the other way (this is a fairly simple but interesting exercise as in the beginning many peoples bodys are not whole or collected and their limbs flail around unconnected, but as time goes on they begin to collect their body into one mass)

– Rolling forward do one circle of the room, then rolling backward one circle, then one circle of a forward roll followed by a backward roll and continuing.

– Alexander gave an interesting idea, he said that when the pressure from someone is less than 3kg you move towards the pressure and when more than 3kg you move away from the pressure.

 Massage

One person lays down on stomach, the other person stands above them.

Directions for the massager

– Put one foot on the persons lower leg, and shake the person with the foot, the aim is to create a wave which travels up the person and makes their whole body shake.
– Then move the foot upwards onto the upper leg do the same shaking, then higher, onto the stomach, chest then onto one shoulder, down the arm, to wrist and hand.
– Now go back from the arm to the same leg, then repeat the other side with the other half of the persons body.
– Now using your heel massage the persons backside bu the same shaking method, give more pressure here.
– Start again from standing by the persons feet, then begin walking on the person – as per usual – avoiding the knees.
– When you get to the spine, put one foot on the persons backside and to start one foot on the lower back, shift your weight to the foot on their backside again and move the other foot higher onto spine, keep going up like this to the neck then go back down.

Then the person lays on their back, repeat the above.

– After that hold the persons two arms in your hands lean with your weight back, and stretch them – to lengthen them. Then do the same holding the heels, pulling them to lengthen them.
– Hold persons head, tilt it to one side, then push the head and the shoulder (the shoulder the head is not tilitng towards) in opposite directions – then repeat tilting the head in the other direction
– Put two of your fingers at the lowest part on the persons neck and slowly walk them up either side of the persons neck- giving pressure which will lift their head.

There were many different massage ideas but above are some of the main ones i remember that Alexander showed. Most importantly your aim is to relax the person, so they trust you and feel calm.

 

Advertisements

Alexander Andrichenkov seminar Paris – Dec 2012

19 Dec

This seminar was awesome, as i got to work with Alexander quite a lot. From working with him, i felt and learnt a huge amount. Working with him as with any of the top masters brings confidence, correct feeling, intuition and wholeness.

Alexander’s power, humility and skill of teaching was always present at this seminar. There was so much information and many drills in this seminar, here are a few;

Warmups
Walking 1-20 and back down,
Pushups, leg raises, squats – 10 or 20 times each one
Slow Pushup, squat and leg raise 10 and 20 counts
Pushup position hold
– Walking inhaling and tensing up arm from fingertips to shoulders, exhaling and relaxing shoulders to fingertips then reverse. – in this also inhaling into and out of the part
– Walking inhaling and tensing up from toes to upper legs, then exhaling and relaxing from upper legs to toes.
– Walking inhaling and twisting arms upwards to tension then relaxing downwards, keeping your arms shoulder level out to the sides at all times.
– Walking on heels of feet, the walking on toes,
– Group exercise: walking, jumping forward, backward, straight up, situps together, going up and down from the floor together, arms linked. All of this in a circle, co-ordinating everyone’s movement together.

Stick work

– Forget the stick, concentrate on the person

– Spin the person around your axis or around his axis (spine)
– Person lays down on floor, holds one end of stick, you hold the other end, now using stick you turn him, he must relax, but keep hold of the stick
– Standing up, one person holds stick, you hold the other end with two hands. Now move him around, rotate his arms and body, try to tense his body starting from the wrist, elbow
arm, shoulder and too his spine, then manoeuvre him to the floor, experiment with small and large circles of movement.

Second part to come..