Don’t forget to ‘twist’ through the many diagonals of the body.
Work primarily from the inside out.
Encourage these ‘wringing’ movements to emanate from as close to the spine, especially its lower third, as is possible.
Give the body enough time to accept, accommodate and luxuriate in these deep, integrating and freeing movements.
Try not to lose the breath or a felt sense of rest as you work – insist instead on enjoyment.

Lie on your side.

Try not to resist away from the ground – unnecessary tension will result in us pushing the ground away with our rigid bodies as opposed to them being agreeably supported through their structures by ever-present and powerful gravitational forces.

Find the breath – don’t seek to change it, just pay it some gentle attention.

Take the back of the spine, beginning with the lower third, towards the belly button. Do this whilst allowing and encouraging a shortening, softening and concertinaing of the whole back of the back.

As you feel the shortened, innervated spine’s arch activating agreeable connections and new sensations, encourage the areas along the front of the spine to resist back towards the arch you’ve created.

Allow the top half of the body to go heavy and soft with the help of the breath so that the movement can traverse the whole spine and its surrounding areas.

You can then bring the sides of the back of the body together with a small arching of the upper back, coupled with an extended exhalation by activating the musculature surrounding the lungs – within and between the ribs. Use movement, rest and an intentional, lengthened exhalation to do this.

We have to start being able to feel that which surrounds the spine – front, back and sides – so that we can work with it in an intelligent and patient way to secure its eventual release and freedom.

Sophie

Vanda Scaravelli Inspired Yoga – Some Thoughts

You don’t have to ‘do’ your yoga every day in the way in which you may suppose. In time, most of what you do will become ‘yoga’ in any case.
You don’t have to learn random and arbitrary facts about anatomy and physiology.
You don’t have to pass any tests; certificates are irrelevant. (Neither Vanda nor Diane have a yoga certificate between them, neither ran any teacher training course, and neither write about a need to acquire a theoretical knowledge of the body.)
You don’t need the approbation of any self-appointed, so-called expert in this way of working with the body – Vanda warns against groups and gurus in ‘Awakening the Spine.’
You don’t have to suffer or beat yourself up on account of any short-comings you deem yourself to have.
You already are all that is needed to work in this way – you have a body and that really is all you need.
Keep it simple. Forget about poses for a while.
Make everything simpler, whether it be how you walk, how you sit or how you eat.
Look at videos or pictures of the bodies of Vanda Scaravelli or Diane Long.
Study with Diane Long.
Ask questions – become increasingly curious.
Read ‘Awakening the Spine’ by Vanda
Read ‘Notes on Yoga’ by Diane Long and Sophy Hoare
Pay attention to the body.
Pay attention to the breath, but don’t try to change it.
Sit as often as you can in a variety of sitting positions – A 10 day Vipassana retreat may be a good idea.
Empty your mind of expectation in asana.
Do far less.
Relax.
Rest
Be as kind and non-judgemental of yourself as you would be of a baby.
Prepare the ground for a time when your body guides, leads and teaches you as opposed to you, or others, forever dictating things to it.
Think less, feel more and all is coming to you.

Yoga Lessons :- One to one or small group in Brighton, UK

Vanda Scaravelli Yoga with Sophie Whiting.

Tel. 07717 795 798

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Vanda Scaravelli Yoga Blog with Sophie Whiting.

Diane Long demonstrating one way of doing a shoulder stand in late 2010

Diane was taught by Vanda for twenty three years.