Session 7 Transcript
Patrick Oancia 00:08 Okay, good morning. I say good morning. No, in Japan we say oh gozai mass that’s uh when you come into a a work environment like with anybody, like if we come into practice together or something like that, you say ohio gazaimas. Which also means good morning, but it also means like the starting to like whatever session. Oh hi, goes I must. Ohio is now. Ohio. Ohio? Ohio gozaimas. Gozaimas. Gozaimas. Gozaimas is just a polite form.
Asia Shcherbakova 00:40 Yeah.
Patrick Oancia 00:40 Yeah. Um do you both speak? I I like those things that in language linguistically it’s kinda cool because it’s good morning but it also means like let’s get to work. Yeah, exactly.
Caitlin 00:57 I ran um I had breakfast.
Asia Shcherbakova 01:02 Sure, yes, that’s up to you to select where you want to stand.
Asia Shcherbakova 01:05 Yes.
Patrick Oancia 01:07 Swadi kap. Swat swadi. Do you want to be next to
Asia Shcherbakova 01:13 you? I doesn’t matter. We’ll walk around and dance it. Okay. Yeah, don’t be limited. We just had a conversation with Caitlin. You can stand anywhere you want.
01:23 Exactly. You can move around too, whatever.
Asia Shcherbakova 01:26 Especially in relation to the source of light. Just yeah.
Patrick Oancia 01:31 Yeah. You can anybody can even go stand behind. I mean you’re more than welcome to do whatever you’d like to do. So we’re gonna start. Um I was just mentioning to to Natalie today about the window it’s very windy. When it’s very windy I I’m a bit my vestibular apparatus is a bit sensitive to pressure because we’re up so high if the windows are open. Um but if it gets too stuffy in here, we’ll crack them open a bit. Maybe the wind will die down uh somewhat. But when we first came in it was um it was overwhelming for me because we were open about this much and then I tried to adjust and it was too much Yeah. Normally I’m okay with the sound of the wind. It’s just the pr the the force of the wind too, the pressure is sh It’s too much like kind of creates this um like this sort of pff sort of feeling in the room. Anyway. I used to get that in my old apartment in Tokyo too. Standing with the feet, uh, with the knees a little bit bent, feet hips width apart. And sitting back again, practicing this kind of like falling backward, but not falling thing.
Patrick Oancia 02:37 So you can even shift forward and backward a little bit to the heels and try to get the weight over the top of the heels as much as possible rather than having the knees bent forward too much like this. Try to keep the knees sort of centered centered over the top. It’s always this feeling that you’re gonna fall backward a bit in a lot of the stance that we do. But in the beginning here it’s just more to get the the weight centered over the heels as much as possible, the center of gravity right below the pelvis And then the with the knees slightly bent that you feel that a
Patrick Oancia 03:08 activity in the quadriceps, which is also important here. It can be a little bit tiring initially, but eventually it just becomes like a a kind of a foundational tool uh that helps to uh you know create the platform from which we entered the ignition practice. So Arms relaxed and extend the arms out to the side. I’m going to get up to shoulders height, we torsion the wrist forward. game do as much as possible, pointing the hands forward, gripping onto those balls. Of course you know by by this point, any point in time if the arms get too tired You can let them down, but maybe I’m not going to say so much for this last practice today, just for the purpose of letting us get into the actual reflective aspect of what the ignition format can offer on an individual level. So belly relaxed and whenever you want, of course you can take the arms down, lift them up as you please. So make sure to keep the wrist torsioned forward, try not to let the hands get lazy Do you
Asia Shcherbakova 06:22 need a cheer? Okay ,
Patrick Oancia 06:57 So we’re gonna slowly gradually synchronize the knees extending with the arms lowering. So again, it’s just such a micro process of the knees becoming straight as the arms go down. And we try not to let one or the other happen first, but rather to synchronize the actual movement of the arms dropping with the knees extending. Thank you so that by the time the thank you for coming legs become totally straight. The arms are by the side of the body and then at that point we can just let everything drop as normal. The key here is to just uh note you can also note where there may be some tension that came up. If there was any tension, try to let everything relax, particularly around the belly, if the belly became tight, let that go, maybe a bit around the neck or the shoulders, God knows. If you feel the shoulders were a bit tired or burning, then bring, you know, bring a bit of attention to that feeling of the quality of that burn or how it felt challenging or tiring. Same with the thighs, if it felt uh like it was overly difficult from the quads being active. Those are just the um uh physical sensations per se. Uh more importantly, I mean how does it feel on the energetic level, like does it you’re gonna have to determine whether it feels it’s gonna feel appropriate to push the edge of the limit of each of the forms we’re gonna be doing today or you know pull back and and And uh be considerate about w whatever your energy level has to offer you today. So remember what the progress is, is not the actual ability to go deeper and and and challenge the uh the directional or positional or gravitational dynamics of any form, but rather the success is in noting where it it might not be appropriate to go so deep And to pull back, or noting that it maybe feels too easy, and then again finding that edge by which we can go a little bit deeper. So we know by this point Which patterns can be used and within the foci dynamics in terms of the conceptual application. So today’s session is really focused on uh just going through the entire practice and Asha and I are not going to be helping today. We’re just going to be practicing along with you and observing. Or if we do help it’ll just be directional. We won’t talk or or or say anything to you. We might just talk touch here there, stand in front of you and and do something to that extent, but uh let’s try and just go through it like that. So the feet now come about hips width apart. And James, you do whatever you need to do to adjust. You can join in however it feels appropriate for you. Outside edges of the feet parallel to each other. And let’s start with this a little bit of a grip of the heels in toward each other here as we draw the shoulders down. So we feel a little bit of an activation with the legs when we do that. And all this activation, the the exaggeration, remember this is Our movements are exaggerated just to visual help visualize what we’re actually doing here. But it doesn’t have to be too active. Just enough activity to pull the heels toward together so the legs feel active. Then draw the shoulders down and spread through the fingers and extend up through the back of the neck that opposes that movement of the shoulders down. So just go through the checklist here. The shoulders draw down as we spread the fingers, as the heels slightly grip toward each other, and as the neck elongates and extends away from the shoulder depression. So uh should feel very rigid and just let all that relax for a second. And we’re going to start to take the arms forward. And as we take the arms forward, the pelvis will move its way backward so that we’re offsetting that. uh the weight of the body over center of gravity and try initially before you bend the knees just to keep the knees straight as you extend back like this. So the knees stay straight and the butt goes back. As you can see that my knees are still straight here. I’m just trying to find that position by which I’m not falling with the weight going back in my arms going forward, keep them straight if you can, until you get to the point where you feel like, okay, I can hinge now
Patrick Oancia 11:56 And then when you hinge, the knees are stacked right over the top of the heels, and the arms ideally will go in line with the spine. So if they don’t go straight ahead in line with the spine, you can open the arms out a little bit here to You know, compensate a little bit for lack of shoulder mobility, but don’t flare the chest as we do this. Weight to the heels That’s it. And now as we straighten the knees, we
12:23 push the butt back first. So let’s try and reverse our way out of it, it’s the same thing, so that the legs become straight before the arms come down
12:28 So rather than just going from the hinge straight up, we’ll straighten the knees with a butt back and then lower the arms.
12:35 So it’s an
12:36 it is
12:37 the reverse motion going in.
12:38 So we’ll try that one more time
12:40 so in in that way
12:41 to enter that way.
12:42 So
12:43 entering
12:44 that form, how we did it today, is rather than trying to combine the knees bending with the arms going like this first and shifting the weight
Patrick Oancia 12:52 We tried to use the weight of the arms in a contrast to the weight of the pelvis and upper torso combination with the arms. to offset the weight over center gravity so we don’t fall on our ass, if that makes sense. And then when we come out of it, we’ll try the exact same fall over. When we come out of it we’ll try the exact same thing. When we’re here
13:14 in the hinge We’re gonna straighten the legs first, if that makes sense, and then try to come out, right?
13:19 It just offers a different positional dynamic and and uh
13:23 directional dynamic to go in.
13:24 So let’s try again.
13:25 The arms go forward as the weight goes to the heels, the butt goes back.
13:30 Keep the legs straight, straight, straight, straight until you
13:33 the very last moment
13:34 where you can start to bend the knees.
13:36 And when you bend the knees, they just stay stacked over the top of the ankles.
13:39 It’s kind of interesting, isn’t it?
13:41 And the arms go forward.
13:43 The knees stay over the top of the ankles, so they’re not over the top of the toes.
13:46 And
13:46 the weight is really onto the heels here.
13:48 Spread through the fingers now.
13:49 Draw the shoulders down, which we didn’t add last time.
13:52 Extend through the back of the neck.
13:53 opposing the shoulder depression, spread through the fingers, which
13:57 where the fingers kind of you know
13:59 encourage
14:00 an extension of the arms opposing the shoulder depression as well.
14:05 So there’s a lot of oppositions going on here.
14:07 The fingers oppose the shoulder depression.
14:09 The neck opposes
14:10 the shoulder depression.
14:13 Now
14:13 as we straighten the knees, continue to spread through the fingers, continue to draw the shoulders down, continue to stick the butt back, and then slowly
14:21 accordion
14:22 your way back up to the point where the arms go down.
14:28 So breaking the movements apart like that in a slightly different way also, you know, helps the body to get
14:33 a different uh
14:35 you know.
14:37 physically perceptual
14:39 interpretation of the movements.
14:42 Okay now we’re going to take the feet a little bit wider than hips width
14:44 apart.
14:45 And we keep the outside edges of the feet parallel to each other as such.
14:48 And
14:48 take a look there.
14:49 Go ahead once and what you want to feel here
14:53 is that when we pull the legs apart, you feel like kind of like
Patrick Oancia 14:57 um here around the groin and around the butt a bit becomes active, particularly the glutus medius, the outside butt of the butt muscles and this uh Does the quadratus lumborum go down the rasher or does that more stay into the inside?
Asia Shcherbakova 15:16 No, it doesn’t.
Patrick Oancia 15:17 Quadratus will come out like I’m feeling it. Huh?
Asia Shcherbakova 15:19 It’s on the back. Back.
Patrick Oancia 15:20 In the back. But a little bit too. These muscles in the back here you’re gonna feel them down, going down towards the top of the glutes. And then the outside muscles when you pull the legs apart. And then somewhere in the groin here too you feel a little bit of an opening. And thinking this is just an I’m trying to exaggerate the movement, but first feel that stability and feel what happens in the hips here. This ball becomes quite sort of firm. I’m going to draw the shoulders down now and gonna spread the fingers and reach the arms up. And as we reach the arms up, the palms face forward, drawing the shoulders down, spread through the fingers, activate the legs away from each other, extend through the back of the neck. And uh it’s not so much that you press the pelvis forward that rather um Continue to pull the legs apart and when you continue to pull the legs apart it almost feels as if the pelvis is pressing forward, but it’s not really doing that So the more the legs come apart, the more the pelvis stays neutral above that sort of center line of gravity over top of the pelvis. Just spread through the fingers, draw the shoulders down, extend through the back of the neck. And then as we extend the fingertips out and draw the shoulders down, we extend the arms out and down to the side. Activating the legs away from each other as the arms come down. And then when the arms get down to the side of the body, we’ll relax the legs for a second We’re gonna step the feet again together hips width apart. So we’re gonna be transitioning again into our star tilt from standing form uh but let’s not keep this front foot forward let’s keep it a little bit diagonal so it’s going to be something like this If we go back here. So in our star form, the feet from standing form will be parallel. And then this foot is going to kind of step off to the side more something like this. It’s just a slight variation
17:32 of this star
17:33 form
17:34 rather than having the heel in and that put
17:36 pointing forward
17:37 we’ll choose to have a variation whereby the feet are more parallel to each other when we step back.
17:42 If that makes sense.
17:43 Does that make sense
17:44 Yeah, so this is not really the star form, but this helps us to understand the position of the feet a little bit better in the dynamic.
17:52 So we’ll try one like this, and then we’ll try one with a foot forward.
17:55 So
17:56 let’s start from standing form, spread the fingers, draw the shoulders down, extend through the back of the neck, opposing the movement of the fingertips, extending, right?
18:03 So the fingers extend
18:05 with the shoulder depression,
18:06 the neck extends
18:08 Right?
18:08 So all this is a i is
18:10 is an opposition.
18:11 The current of the head moves up.
18:15 I
Patrick Oancia 18:16 was feeling like I didn’t want this on my head. I don’t need this yet. Yeah, sorry for that abruptness.
18:26 I’m just feeling like, ugh, get off my head. It’s because of the wind.
18:27 It’s the wind is
18:28 uh
18:29 just
18:29 disrupting my life today.
18:31 Now
18:31 hinge.
18:32 As we hinge, step this right foot back
18:35 like this.
18:36 Activate the legs away from each other first
18:39 and then the hips are going to be open like this
18:41 And then take the arms out like to the side
18:44 like this.
18:45 So we’re in a kind of a variation of the star form here.
18:48 So these legs, um
18:49 the legs are pulling away from each other this way
18:53 as the arms are meeting the line of the hips
18:56 and then we’re gonna hinge into this left hip as we sort of lean to the left side a little bit.
19:01 You can see that
19:02 right
19:02 So we’re not leaning forward as much as we are to the side.
Patrick Oancia 19:05 And this is kind of what we’re wanting to do when the foot is straightforward too. What happens a lot of the time is we tend to point toward the extended foot, which we’d like to try to discourage people from doing. Not pointing towards so the foot is not pointing forward now
19:20 as you can see. This allows for us to understand this hinging here
19:23 and the arm line a little bit more.
19:25 So we’re hinging into that arm line.
19:27 Spread through the fingers, draw the shoulders down and back of the neck
19:30 extends.
19:31 Exactly.
19:32 And then as we activate the legs away from each other, we lift
19:36 upright again.
19:38 We lower the arms once.
19:40 Shift the weight to the right foot and step the
19:42 the
19:43 sorry
19:43 shift the weight to the left foot
19:44 right foot steps forward again the feet are parallel.
19:47 So
19:47 it’s kind of easy in a way and the feet are almost a little bit wider than hips width apart when we go back, but that’s okay
19:54 Now let’s try it with the position of the left foot forward, the right foot back.
20:00 And
20:01 a lot of the time we were starting from star
20:03 tilt.
20:04 And we were doing this, right?
Patrick Oancia 20:06 So what we want to do now today is see if we can land in that without the one foot at a time order, if that makes sense So
20:22 hinging to the hips, step the right foot back, and then that foot is pointing forward now. You can see that right.
20:23 So see the right foot is point
20:24 stepping back now.
20:25 The feet are still hips
20:26 width apart, but this foot is still pointing forward.
20:29 So just before
20:30 what we did was this.
20:31 Okay?
20:32 We stepped to the side.
20:33 And now what we’re actually doing is this.
20:36 Okay, so then now this foot is
20:38 pointing forward, but the hips don’t go like this.
Patrick Oancia 20:41 So there’s a tendency for everybody when the foot is pointing forward to go that way, but the hips are still here, even though that foot is pointing forward, the arms come up. So
20:52 now see the foot points forward, both feet are more or less pointing forward, this one
20:55 slightly off to an angle.
20:58 Spread through the fingers.
Patrick Oancia 21:01 Draw the shoulders down, hinge to the hip and bend a bit. Activate the legs away from each other as you hinge, spread through the fingers, draw the shoulders down, back
21:16 of the neck extends away from the shoulder depression. Activate the legs away from each other and
21:19 bring the upper torso
21:20 back up, spread through the fingers, draw the shoulders down, lower the arms, step the weight into that left foot, bring the right foot back parallel.
21:28 We’ll do one more thing after which is kind of interesting.
21:32 Let’s do the opposite side first.
21:35 Standing form, spread the fingers, shoulders draw down, hinge to the hips
21:39 Shift the weight to the right foot.
21:41 Step this left foot back
21:42 and point it a little bit away from the right foot.
21:45 So this run
21:46 is pointing forward.
21:47 This one’s pointing diagonally off to the side.
21:49 Extend the arms out to the side, spread through the fingers, activate the legs away from each other.
21:54 Oh we didn’t do the other side first, did we?
21:56 We skipped it.
Asia Shcherbakova 21:57 No.
Asia Shcherbakova 21:59 I mean I skipped it. One side twice.
22:01 One side twice, got it. Yeah.
22:01 Sorry about that
22:03 I blame it on the wind.
22:05 Spread through the fingers, draw the shoulders down, activate the legs away from each other here, and then hinge to the right hip as you go down.
22:13 So the arm line is in line with the hips,
22:15 with the position of the pelvis.
22:17 That’s the most important part.
22:18 Activate the legs away from each other, come on up, lower the arms down, shift the weight to the right foot, step forward.
22:25 So just for the sake of balance, arms come down.
22:27 We are going to try the other one one more time again.
22:30 The first one
22:31 on the left side
22:33 Activate the arms, the shoulders draw down, spread through the fingers, back at the neck extends, hinge into the hips.
22:38 This foot stays here, but this foot goes at a diagonal shift back to the side
22:43 like that
22:43 So now the feet are still parallel, activate the legs away from each other, and here’s the hip line
22:48 and the arms come up.
22:49 So activate the shoulders down, spread through the fingers, and then this hip creases
22:56 As you draw the shoulders down and then you hinge into that right hip and the upper torso
23:01 is going
23:02 down
23:02 into that line of the hips, the same line of the hips.
23:05 Activate the legs now away from each other as you spread through the fingers, draw the shoulders down and lift upright.
23:11 Lower the arms, shift the weight to the right foot and step the left foot forward again, like that.
23:17 So
Patrick Oancia 23:18 we’re going to try now to step back with the foot pointing forward and then come out into the star form, if that makes sense.
23:33 Shoulders draw down, spread through the fingers. Hinge
23:33 into the hips, shift away to the left foot, take that right foot back.
23:38 So the left foot is pointing forward, right?
23:40 And then the arms come like this, up to the side, in line with the hips.
23:45 Activate the legs away from each other, hinge to the left hip as you hinge forward and down like so.
23:50 Yeah.
23:51 Spread through the fingers, draw the shoulders down.
23:53 Activate the legs away from each other here as you hinge upright again.
23:58 And keeping the arms up here now.
24:00 Let’s turn the left foot in and the right heel back.
24:04 So we come to star form.
24:05 You’re facing away from me now, right?
24:13 Now
24:14 let’s go back.
24:15 Step the left foot out, right heel back, lower the hands down to the waist, shift the weight to the right left foot and step forward with the right foot.
Patrick Oancia 24:26 So you can play around with the entry and exit just on your own if you want to. It’s not on the videos, but you can do it.
24:34 There’s no there’s no reason why you can’t.
24:36 Shoulders draw down, spread the fingers, activate
24:42 the back of the neck, extend it away from the shoulders.
24:45 Hinge to the hips, keep that right foot pointing forward, the left foot steps back.
24:50 Activate the legs away from each other.
24:51 Check the position of the pelvis here first.
24:53 So you
24:54 always put the hands on the pelvis and see where it is.
24:56 And then that’s the line where the arms open out
24:59 Spread through the fingers as the arms open out, draw the shoulders down.
Patrick Oancia 25:03 Then crease into that right hip. A little bit of a slice into the hip there as you hinge. Activating the hinge, legs still continue to stay actively pulling away from each other. Fingers still continue to spread, the shoulders still continue to draw around, the neck still continues to oppose away from the shoulder depression With that all dialed in, you push that right hip forward and back up. And now what we’re going to be doing from here is taking the hands down, stepping the right foot in, the left heel in.
25:37 And then we’re in star form. So
25:38 I should have kept the arms up, sorry.
25:40 So we’re in star form
25:41 here.
25:41 At this point, activate the legs away from each other once
25:47 And then let’s just stay with the arms up here like this for a second.
25:51 Let’s drop the left heel back and point the right foot forward.
25:54 Now we’re back in this position with the arms.
25:57 where
25:57 they should be, and then hinge
26:00 to that right knee, step forward, arms come down beside the body.
26:04 Shoulders draw down, spread through the fingers, activate through the back of the neck
Asia Shcherbakova 26:12 Okay. So let’s continue into the lunges, making sure that the feet are heaped apart and James you focus on the upper body. So pelvic. In the rib cage, tilt and up, tilt and up. So draw the shoulders down and spread the fingers. Imagine then somebody is pulling your arms down, making sure that the weight is on the heels. From here arms go diagonally up as the ribcage stays upright. And then we hinge in the knees and hips. We’re leaning forward like we’re doing a squat. transition weight onto the right foot and bring the left leg in line with your upper body high on the tiptoe. Pull the legs away find a completely straight Line and wiggle the spine from side to side. Feel the symmetry of the ribcage and the pelvis. Draw the shoulders down, pull the legs away. And as you wiggle, you begin to lift the ribcage forward and up. the sternum. So the front knee doesn’t move. We lift the ribcage. Right? So we’re straight. Now we lift the ribcage And now leaning forward one more time, finding straight line, transitioning the weight onto the right foot. Left foot returns center weight to center and arms slowly down. Arms a little bit more unhinged Okay. Shoulders down, spread the fingers. Lower the down. Keeping the pelvis above the heels. Arms diagonally forward to offset. Okay. So hinge in the hips and in the knees. Weight onto the left foot. So you’re leaning forward. Bring your right leg in line with your torso. Back onto the tiptoe. straight line. So as we wiggle the ribcage and draw the shoulders down, we try to feel the straight line. And from there the ribcage begins to lift forward. So it results in a little bit of an arch in the lower back, but the legs relax don’t shift at all back foot high on the tiptoe. Then leaning forward one more time, weight under the left foot, right foot returns to hip width apart, weight center and arms down. And lower the arms and relax for a moment. And we’ll do it one more time. So shoulders down, spread the fingers. The rib cage is above the pelvis. Arms go diagonally forward. We hinge in the hips and in the knees coming into squat, shift onto the right foot, left leg extends back in line with the upper torso. We wiggle the spine from side to side, trying to feel that straight line, join the shoulders down With the leg foundation very strong, the rib cage begins to lift upright
Patrick Oancia 28:58 now you should have a big while the pelvis doesn’t move at all. And we continue to pull the legs away
Asia Shcherbakova 29:03 from
Patrick Oancia 29:03 circumvenium motion so that you’re circumstances. So the upper torso
Asia Shcherbakova 29:06 comes a little bit more upright, but without the lower pelvis becomes free. And then lean forward, find the straight light Straight line again. Shift the weight into the right foot. So trying to elongate this part of this part. Yep. Slowly and
Asia Shcherbakova 29:20 then come on back. Lower the rest.
Patrick Oancia 29:26 You can think of just this center part of the back becomes a very simple thing.
Asia Shcherbakova 29:26 So spread the fingers. The pelvis goes back, we bend the knees, straight spine. Shift weight onto the left foot. Right foot goes back. Lean forward, draw the shoulders down, wiggle the spine.
Patrick Oancia 29:50 Like this.
Asia Shcherbakova 29:51 And then lean forward, straight line again, weight forward.
Patrick Oancia 29:56 Don’t try to lift the head. The head wants to go up always because that’s the way that it is, right? But try to keep the neck relaxed. Okay. And lower down. Perfect. So I’m talking, I’m just helping James
Asia Shcherbakova 30:07 understand the matter. Now we will do the twisting version. So arms go diagonally forward. Okay. We draw the shoulders down, spread the the fingers. Make sure not the biggest. Pelvis goes back, we bend the knees. Transfer the weight onto the right foot. Left leg goes back in line with the torso high on the tip to pull the legs away. So establish the lines.
Patrick Oancia 30:28 Lean forward more.
Asia Shcherbakova 30:29 Bring the arms to the shoulders. And make sure completely that the ribcage is in line with the pelvis. Mentally your ribcage need to be more in line with the leg. So the leg and the upper torso form a straight line. From the center of the chest. Without breaking the line of the arms. So you don’t have to go too deep into the twist. Just make sure the pelvis doesn’t move.
Patrick Oancia 30:51 It’s only the root. So the head stays completely neutral moves only with the
Asia Shcherbakova 30:56 arms forward to offset the weight.
Patrick Oancia 30:58 So the chest is the only thing. Weight onto the front leg,
Asia Shcherbakova 31:00 left leg heap weight apart.
Patrick Oancia 31:02 The head just goes with weight centers , lowering up. It stays relaxed. stays relaxed all the time. Yeah.
Asia Shcherbakova 31:09 And the other side. So arms go diagonally forward. Spread the fingers. Join the shoulders down. Hinge in the hips, hinge in the knees, weight on the left leg, right leg, back high on the tiptoe, front knee above the heel, find the straight line,
Patrick Oancia 31:25 arms to the shoulder height Spread the fingers and imagine you’re holding the center of the chest moving.
Asia Shcherbakova 31:30 Gently let’s open the arms out. Only the head moves. So find a straight line with the leg. And then from the center of the chest we’ll twist to the leg without breaking the line of the arms and without moving flip. Keep going back to center the way, keep drawing the shoulders.
Patrick Oancia 31:45 And lower the arms down so you can return to sort of that should be
Asia Shcherbakova 31:49 Arms forward, shift the weight into the front foot, right foot back to hip width apart, lower the arms.
Patrick Oancia 31:57 Yeah, it’s just automatically.
Asia Shcherbakova 31:58 Okay, so let’s relax a little bit and then we’re going to do both movements. So while you’re relaxing, I’m just gonna show. We’ll do both movements at the same time. So it will be straight program up. Forward, out, twist, return, forward.
Patrick Oancia 32:16 So I prefer the head moves. Let’s do it. See that means the fingers. Yeah Arms go diagonally forward. If it’s too much for you, tell me, right?
Asia Shcherbakova 32:27 The pelvis goes back, the knees bent. Weight into the left foot, right leg back, high on the tiptoe, find the straight line. So find the straight line, pull the legs away, wiggle the spine And from there the rib cage begins to lift. So sorry. But the ribcage lifts. Okay, lean forward, straight lines. Arms out, shoulder height. From the center of the chest we twist to the left. And then return the arms to center. Arms forward for offsetting the weight. Shift the weight into the left foot. Keep width apart, weight center, slowly unhinged. Arms down. And the other side, so arms go diagonally forward. The pelvis goes back, we bend the knees coming into squat, shift the weight to the right foot, left foot back high on the tiptoe. find the straight line, pull the legs away, wiggle the spine from side to side, draw the shoulders down, and then as you wiggle, you lift the ribcage. The legs don’t move, you only lift the side. Then wiggle forward, find the straight line. Arms
Patrick Oancia 33:41 to the side, shoulder height, no squashing.
Asia Shcherbakova 33:44 And twist from the center of the chest. to the right.
Patrick Oancia 33:46 To the right now, twist to the right.
Asia Shcherbakova 33:47 Without breaking the water.
Patrick Oancia 33:48 That’s it better with the head.
Asia Shcherbakova 33:50 And then returning the thing,
Patrick Oancia 33:51 draw the shoulders down at the same time. Yeah. Drawing the shoulders down is going to help us. Left foot he
Asia Shcherbakova 33:56 poets apart. And arm.
Patrick Oancia 33:57 And then lower the arm spline upright. Relax.
Asia Shcherbakova 34:00 Okay.
Patrick Oancia 34:01 Exactly.
Asia Shcherbakova 34:01 Great. That was really smooth. Patrick, so we continue onto the floor with the same thing. You can go onto the floor, I think. Okay. James, you just do the same movements.
Patrick Oancia 34:10 Yeah. So you can even see the floor.
Asia Shcherbakova 34:15 Okay, we’ll get there. Anyway, so let’s bend the knees and bring the hands onto the floor. And then shift the weight onto the left foot. And then the right foot goes. Let’s do it really, really slowly, normal method. First extend the right leg back and then very slowly bring the leg first onto the tiptoe. Then the knee down, then front of the foot down. When you do it very slowly, that should naturally bring your knee above the toe. But if it’s not, you can adjust the left leg. The pelvis is square. James. Right? So we pull the legs in the foundation. And from here, your primary objective is not to move the
Patrick Oancia 34:51 chair. I’m just gonna move you to a chair because this can be easier for you to understand the dynamics.
Asia Shcherbakova 34:57 So pull the legs in. The pelvis is looking forward, the knee stays where it is. And Caitlin, you already move back a little bit. Yeah, so keep the knee above the toe. That’s the primary objective. Pull the legs in, create the foundation. Now look, if there’s any pain anywhere, you can just keep your hands on the floor to support your weight if it’s available as you press backwards the foot
Asia Shcherbakova 35:20 if possible to go back
Asia Shcherbakova 35:21 the knee stays above the toe Yes, with control we lift the upper body. Left arm goes onto the knee, right hand here. So the pelvis, shoulders, everything is looking forward. Yeah, and we continue to pull the legs in. The back foot is pressing into the floor. Make sure that the hip doesn’t open like this so that hips are square. And then slowly bring the hands onto the floor back foot on the tiptoe lift the front foot square your pelvis the pelvis is parallel to the floor and then you slowly lower the pelvis and the leg just somehow lands it lands differently for different people but the pelvis stays parallel to the floor so we don’t kind of come onto one side like this. Bring the forearms onto the floor, elbows just under the shoulders.
Patrick Oancia 36:06 Spread the fingers.
Asia Shcherbakova 36:08 The back leg is still pressing into the floor. And then as you press forward with your forearms, You draw the shoulders down, relax the neck. The legs are pressing into the floor. And it’s the movement of the forearms that is lifting your rib tissue. Try to l really feel that. And keep uh pressing the edge of the left foot forward and the back foot is pressing into the floor.
36:36 into the back of the next. And then the neck is relaxed.
36:37 Shoulders draw down, you’re flexing this.
Asia Shcherbakova 36:38 And slowly relax the outside.
Patrick Oancia 36:42 That’s exactly it.
Asia Shcherbakova 36:42 Same position with your arms like die. So
Patrick Oancia 36:45 you can do a lot of moves the front feet even without being down the ground.
Asia Shcherbakova 36:48 Bring it in between the hands.
Patrick Oancia 36:50 Okay.
Asia Shcherbakova 36:50 Step forward both feet.
Patrick Oancia 36:52 Yeah, and then come on.
Asia Shcherbakova 36:54 So return them to keep with apart the knees up bent here. Bring the weight onto the right foot. And again, really, really slowly. Extend the leg back first just in the air. And then slowly lower the tip toe onto the floor. Left knee onto the floor, back foot lands onto the floor. So in this position your front knee should be above the toe and the pelvis is Square, don’t open it. The back foot is pressing into the floor. Don’t let your heel kind of like fall on one side. Make sure that the heel is really
Asia Shcherbakova 37:27 towards the ceiling. So lean forward and pull the legs in.
Asia Shcherbakova 37:30 As long as there’s no pain in the body. So now we have lift the upper body. Right arm just somewhere on the phone.
Patrick Oancia 37:37 No, no, no. And we’ll wiggle the right hand.
Asia Shcherbakova 37:43 So we do the same thing we did in lunch. We work in a straight line
Patrick Oancia 37:47 and then we lift this goes up to the wage without moving the front knee. Yeah, exactly. Good. So lower the hands, back foot on the tiptoe, lift the front foot
Asia Shcherbakova 37:58 and with the pelvis parallel to the floor, lower the right leg somehow onto the the floor making sure that the pelvis is completely parallel to the
Patrick Oancia 38:09 forearms down, elbows under the shoulder, spread the fingers. Forearms down, shoulders. Forearms diagonally
Asia Shcherbakova 38:14 forward.
Patrick Oancia 38:15 Keep the opposition.
Asia Shcherbakova 38:15 As the forearms press forward, they lift the rib cage.
Patrick Oancia 38:18 Flex the spine, press the door. Draw the shoulders down. Draw the fore, press the forehead.
Asia Shcherbakova 38:21 The back leg is pressing into the floor. Relax the neck. But draw the shoulders down. So your entire body, apart from the neck, should be active here. Keep the upper spine. Forms pressing forward. Drawing the shoulders down, back foot pressing into the floor, right edge of the foot and the knee pressing forward and activating the entire body. And then relax the upper body. Hands under the shoulders. And back foot onto the tiptoe. Lift the front foot in between the hands. And bring the weight , sorry, left foot forward, returning feet to hip width apart. And let’s just roll up slowly for a moment. And let’s just relax for a little bit. Did you want to say something? No. Just making sure that we’re not dizzy. Anybody’s dizzy right now? No. Okay, so then we just wait here for like 30 seconds and then we will continue. Let me see how we’re doing for time. Okay, we’re doing okay for time Okay, so you can like relax your hips a little bit here because after lunges sometimes the hips
Patrick Oancia 39:31 you expansion sea talk, we’re going down now.
Asia Shcherbakova 39:33 Yeah, we will well we’ll kind of go down again, yes, but we’re just Decompressing after the lunge. Yes. Okay. So let’s bend the knees, bring the hands onto the floor. Come on to your knees and um like tiptoes and the hands. And we will first go into peak once. And when we go into peak, the goal is to have your hip And your grip case is the same thing. So it’s gonna be draw the shoulders down, press
Patrick Oancia 40:05 forward.
Asia Shcherbakova 40:07 So let’s do that. So lift the pelvis, keep your knees bent. You can walk your feet a little bit back and try to find a completely straight line between the sit bone and the hand So the hands are pressing down and forward. Imagine that you’re holding something in the crease of your thigh, like a pen, and it shouldn’t fall. So the chest is pressing back, press the pelvis. But if somebody pressed on your chest, you should not arch.
Patrick Oancia 40:34 So the upper body should be completely completely flat and strong. The heels remain high up. So we’re on the tiptoe. So you can stick the butt more. There’s a variation of the peak hold for you. So you draw the shoulders. Continue to stick the butt back as you bend the knees a little bit. And legs fly down. Yeah, that’s right. That’s exactly it. And we will perfect. Now come on back up. A cheaper. Okay.
Asia Shcherbakova 40:59 When we do the business. And again, sometimes when we do the visit because it’s kind of natural especially for more flexible people like you just kind of arrange yourself and it kind of looks like this and you’re like the entire structure falling apart But it is this movement that we are doing. Yes? And this is exactly the same movement that we are doing here. So both these forms you should just eventually feel you to fall back the same thing. You can do that. Okay, so that’s the goal to feel the same thing in completely gravitationally opposite. So let’s bring the feet about heap widths apart. Yeah. And bring the hands onto the knees. And first just hang from your knees. Elbow will be extended. Let’s do this. And really try it, like a bit. Like hang to the point that if you let the hands go, you will fall. Like that type of hang And from there, let the feet come off the floor.
Patrick Oancia 41:55 Is that okay?
Asia Shcherbakova 41:56 Then from here, activate the feet. Push the balls of the feet, extend Let go of the hands. Draw the shoulders down and just in front of the shoulder. Press from the shoulder. As if you’re pressing something. So make sure you’re not pressing down, you’re really pressing just in front of the shoulder.
Patrick Oancia 42:16 Arms go up more and forwards and
Asia Shcherbakova 42:18 from here. So we continue to activate the stone. And without changing the position of the knees, we extend the knees only to the point where we feel comfortable and the knees don’t move. So we don’t want to like lower the legs like this The knees stay where they are. And again, if it’s challenging at any point, you can come out or you can lower the legs or something. If it’s available, you extend the chest and this is where we are in the pick position. How’s your hips?
Patrick Oancia 42:48 Or like a stool or something. Like that, that doesn’t kind of fall. This is more than
Asia Shcherbakova 42:52 if it’s pinching, you just kind of stays here. Okay, so let’s slowly lower the legs and come up and just hold the news.
Patrick Oancia 43:00 And they have these things where you jump on them. Just relax for a moment.
Asia Shcherbakova 43:05 Okay, and then we will lie on the back. Patrick, so we’ll do leg raises. Oh yeah? Yeah. Okay, so let’s lie on the back and hands V-shape away from the body. First bend the knees and bring the knees closer to the chest. And just wiggle the hips from side to side to flatten the low.
Patrick Oancia 43:29 Don’t extend the ankles.
Asia Shcherbakova 43:30 Draw the shoulders down. Making sure that you draw the shoulders down and you’re going to be pressing into the floor To stabilize the upper body.
Patrick Oancia 43:38 Shoulders are pressed.
Asia Shcherbakova 43:39 Then extend the legs above the pelvis. As much as possible, you can extend the knees and the hamstrings feel fine. It’s like standing on your tiptoes, like we do in various lunges. So stabilize the upper body by drawing the shoulders down and lightly pressing into the floor with your arms. Your shoulders should never lift off the floor And then as if you’re drawing a half circle, like there are brushes in your feet and you’re really drawing lines in the air, lower the legs to just maybe five degrees or what you feel very comfortable doing and then as if scooping something with the top of the feet return the legs to above the pelvis at any moment you can skip or reduce the intensity the breathing should be completely calm. So slowly lowering the legs to the point where you feel comfortable Comfortable. We’ll do four more repetitions and your breathing should be calm. So then a return
Patrick Oancia 44:40 and
Asia Shcherbakova 44:41 the legs are above the pelvis three more times. Away and down the shoulders down the floor. The breathing is relaxed. Away and
Patrick Oancia 44:51 then thighs back to the door.
Asia Shcherbakova 44:52 And then two more. Away and down. Your breathing should be completely relaxed. If it is not you skip or reduce the intensity away and above the pelvis and the last one away and down the lower back stays on the floor breathing relaxed and away and up and then we bend the knees to the chest Hold your knees and again massage the lower back a little bit.
Patrick Oancia 45:16 But that doesn’t work. Can you pull the knees too?
Asia Shcherbakova 45:19 Making sure that the lower back is flattened. Yeah. And then one more time, extend the legs up above the pelvis Lift your head, look forward. So lift your head. Palms forward like we did in this pressing forward from the shoulder, rounding the upper spine. And then the legs begin to lower down. You keep rounding the upper spine. And we’re trying to find the tipping point where the legs will land on the floor. Right? And
Patrick Oancia 45:48 the dynamics is eventually the weight of the legs will get you up. Are you okay? Am I overworking you? No. How are you doing it’s a boot camp?
Asia Shcherbakova 45:57 Take over now for the planks?
Patrick Oancia 45:59 I’m boot camping him. camping, yeah. It’s okay, right? I’m not I’m not being too uh right. Okay. Uh no go ahead.
Asia Shcherbakova 46:07 Okay.
Patrick Oancia 46:07 I think we need to help James to sort of do it because it’s last day and I’ll
Asia Shcherbakova 46:12 yeah so I will continue if you just as James. Okay, so then we transition to planks now. So let’s bring feet to one side so that we bring the hands forward. So hands on the knees. And uh so we will be doing a plank again. A plank is where the goal is to have a straight line. Yes? And if you’re start starting to kind of lose the form then you just lower your knees, but the goal is a straight line. And the shoulders are joined up and the hands are pressing forward. So also the goal is to create distributed activation and really kind of lock the body from both sides. So shoulder above the wrist, shoulders down, and then step right leg back onto the tiptoe, left leg back onto the tiptoe, and really draw the shoulders down. and find
Patrick Oancia 46:58 through the fingers
Asia Shcherbakova 46:59 position like when you are standing. The orientation between the ribcage and the pelvis. Does you can’t plank variation for the city? And then let’s eventually bring the knees down for a moment. And then we will do a couple of press-ups. And again in the press up, the movement is controlled with your toes, right? So with your extended movement, draw the shoulders and the neck extend.
Patrick Oancia 47:32 So there’s this like wheat.
Asia Shcherbakova 47:34 Let’s do that. So we will do three repetitions and control the depth making sure that you’re relaxed. The breathing should be relaxed. If it’s not relaxed, you either skip or you just hold the plank. bring the knees down.
Patrick Oancia 47:44 And try it once more in your
Asia Shcherbakova 47:45 hands. So hands onto the shoulders. Step back into a plane. Take them back at it. Tilt forward. Then microbend the elbows back. Extend. Oppose that with the shoulder
Patrick Oancia 48:00 depression
Asia Shcherbakova 48:00 back. Let’s do two more
Patrick Oancia 48:02 forward, microbend back, the knee presses down my extended , and the neck is extending. And the last one that is the shoulders forward as the palms pressure bend back Extends active
Asia Shcherbakova 48:15 combat to flank
Patrick Oancia 48:16 and bring eyes
Asia Shcherbakova 48:17 down.
Patrick Oancia 48:18 So you can do those at home too. And sit on your knee until the ankles get a bit better.
Asia Shcherbakova 48:22 So if you feel comfortable sitting on the heels here, you sit on the heels or at any moment you can we are transitioning. Exactly no problem. Yeah. It comes back up onto the chair now. This is okay. And remember when we sit on the skills, we’re constantly doing this type of movement, right? And we are constantly a little bit extending
48:44 the knees.
Asia Shcherbakova 48:45 So we could potentially do this entire sequence kind of like this, but that will be too too too challenging. So it’s okay to sit on the knees, but because we don’t want to crush the angles and we want to work this We still keep doing kind of keys movements to activate
Patrick Oancia 49:05 top right.
Asia Shcherbakova 49:06 Sitting on the heels. Arms come forward. And you can lean back, that’s why you’re coming forward. So you create this really round space in front of you. Shoulders down, left arm over, right arm under Away and as much as possible, pull the arms away from each other while drawing the shoulders down. If you can, you interlock whatever you can interlock. You draw the shoulders down. You press and then you lift the ribcage and the pelvis. So draw the shoulders down and then from here wiggle the ribcage and trying to extend the spine as much as possible, keeping a little bit like this. So trying to really find the position where the ribcage and the pelvis. And Nettel, you’re also a little bit like this. So this is where we learned this
Patrick Oancia 49:57 microwave. So shoulders down. Wiggle the spine, we’re trying to become
Asia Shcherbakova 50:03 as tall as possible.
Patrick Oancia 50:04 Ribb cage mobilized over the top of the pelvis.
Asia Shcherbakova 50:07 And then we lean back and the pelvis
Patrick Oancia 50:09 drops back. Theoretically.
Asia Shcherbakova 50:11 We pull the arms away one more time. And then As if moving through the water, we kinda unlock the arms like this on the shoulders a little bit. And as much as possible at this point, the pelvis is not a little bit more. Right arm forward before you release
Patrick Oancia 50:30 and then you
Asia Shcherbakova 50:31 if you feel like it’s tiring for your ankles you can change the position of the legs. Pull your arms away as deep as you can. And then you interlock either the elbows or the forearm. So think about the resistance. Draw the shoulders down. You don’t want to be crooked like this. The shoulders are down. Interlock whatever you can interlock and lift the pelvis and the rib
Asia Shcherbakova 50:52 tension.
Asia Shcherbakova 50:54 Again, so you’re not leaning forward, you are not back arching, you’re having a completely Stacking pelvis in the ribcage. Press, you draw the shoulders down like that. And then once you wiggle the ribs,
Patrick Oancia 51:06 lift the chest upright. And you continue to press the feet into the floor. Activate the arms away from each other. Shoulder. Mobilize the ribcage.
Asia Shcherbakova 51:16 And then round the spine, lean back.
Patrick Oancia 51:19 Round the spine, lean back.
Asia Shcherbakova 51:20 Pull the arms away from each other.
Patrick Oancia 51:22 Away from each other first.
Asia Shcherbakova 51:23 Then the left arm
Patrick Oancia 51:25 as a breaststroke
Asia Shcherbakova 51:26 and then the right arm. You’re still leaning back.
Patrick Oancia 51:32 Lead from the shoulder. That’s exactly it
Asia Shcherbakova 51:34 Natalie if you feel like crossing your legs,
Patrick Oancia 51:37 cross your legs. From the shoulder? Okay. Not from the other.
Asia Shcherbakova 51:39 So now we will do the other The crossing movement. So right arm over, left arm. So the right shoulder in. shoulder in the left shoulder in. So left shoulder in and first we twist back as we lean back. So we’re not upright, we’re leaning back. The left hand goes in between the shoulder blades. So then we return to center but we’re still leaning back.
Asia Shcherbakova 52:08 So draw this one down. And then the right arm moves several in the shoulder.
Asia Shcherbakova 52:15 Now this mobilizes. Then you reach as far as you can to the left and either you bind behind if you can reach or you just form to fist. Shoulders dry down pose shoulders draw down.
52:29 The ribcage, the pelvis, everything comes up. Try not to
52:30 lose symmetry.
52:31 You are completely symmetrical in your shoulders here.
Asia Shcherbakova 52:35 And the arm and the head resist and the root cage and the left arm. But not so much that it hurts the shoulder. You have to adjust according to the side to side according to what your condition is. In complete symmetry Eleanor, try to be a little bit more symmetrical. You’re like a little bit leaning to the sides, you’re trying to find complete symmetry in the shoulders. No. Yeah. And then round the spine lean back. If you’re holding your hands, release them. Right arm up I’m still going to do that. Then you twist all the way to the left.
Asia Shcherbakova 53:06 No, this one goes right.
Asia Shcherbakova 53:07 Left arm back. Rotate the left shoulder out. Yes. And at this point, imagine you’re holding something big with your arms. Then the right shoulder in, turn to the right. Right arm in between the shoulder blades.
Patrick Oancia 53:24 We’re doing the opposite side. So try yourself to the back. Turn to center, you’re still leaning back. Moving the left shoulder as much as you can. can be arm. Full range of motion
Asia Shcherbakova 53:34 reach farm. Either you bind or just fists and stop lift
Patrick Oancia 53:41 the ribcage. Now this one also makes it like this range of motion
Asia Shcherbakova 53:46 the muscular contraction which is created by pressing body parts into each other to better feel what it feels like to stack the ribcage in So the head and the head are resisting, and the ribcage and the back are resisting as we draw the shoulders down.
Patrick Oancia 54:03 Exploring the ribs.
Asia Shcherbakova 54:04 As we wiggle the ribcage, the upper body is completely fixed.
Patrick Oancia 54:08 And it’s only the
Asia Shcherbakova 54:10 The stomach area that is completely. And as we move the ribcage, it changes the sensations in our back. I’m sorry, not our back, in our legs and ankles. As we can press, then you can mobilize the rib cage, becomes fluid easily. And then rounding the spine, leaning back. Left arm extends up. Find your way out like you’re going to be holding something.
Patrick Oancia 54:39 Yeah, exactly. And then releases out The bottom arm goes to the left first. And you turn the upper torso
Asia Shcherbakova 54:46 and then release the chairs in the way, but Cake and then hands forward and finding it more forms in this position. So eventually it builds the uh uh the ankles to be able to do this for a long time. So we sit on the ankles and just massage and move from side to side to return the blood into the ankles.
Patrick Oancia 55:14 It’s good. Great.
Asia Shcherbakova 55:15 Okay. And maybe we do now the seated inflections.
Patrick Oancia 55:19 Yes.
Asia Shcherbakova 55:19 Yeah.
Patrick Oancia 55:20 Get on the floor, I think you can.
Asia Shcherbakova 55:21 So let’s bring one hip to to the side and extend the legs. the
Asia Shcherbakova 55:26 I think it’s a little bit more.
Asia Shcherbakova 55:27 Let me just check the time. So extend the legs forward. Okay.
Patrick Oancia 55:33 Exactly.
Asia Shcherbakova 55:36 Okay, so kind of
Patrick Oancia 55:38 You can skip the Proclinian transitions, but it’s too much for the concentration. Okay, I’m gonna go.
Asia Shcherbakova 55:45 So let’s lean back and then just suspend first. So we suspend, activate the feet, and
Patrick Oancia 55:52 should I take over?
Asia Shcherbakova 55:54 I can take over once James can join. Okay, okay. You take over and I’ll just move around.
Patrick Oancia 55:59 So suspend
56:01 first. Yeah.
56:02 Again, James, you can skip these if you want.
56:04 Extend the arms forward as the upper torso
56:06 lowers.
56:06 Lower the forearms down to the ground.
Patrick Oancia 56:07 Balls of the feet extend. Lift the chest. Bend the left knee, bend the right knee, cross the ankles, come up. And James, you can come up to here like this That’s right. Hang back a little bit like that.
56:22 Is that okay for the ankle? Now press the ankles into the ground.
56:24 So we’re
56:25 simple cross-inflection here now.
56:26 We’re not the square cross inflection.
56:28 The the ankles are crossed more
56:30 at the
56:31 at the level of the ankle then at the in the middle of the shin.
56:34 Press the
56:35 feet into the floor, flex
56:37 forward
56:38 And then
56:39 as the flex
56:40 happens, the shoulders draw down and you lean forward, opposing the flexion forward with the
56:45 with the legs pressing forward and down.
56:48 So the legs press forward and down, upper spine flexion, shoulders draw down.
56:55 And then with that flexion now, you’re going from the flexion to the extension.
57:00 And when you go from flexion to extension, you may have to
57:02 shift your way
57:03 back here to get into that full extension for the spine.
57:06 You continue to press the feet down and forward as the shoulders continue to draw down.
57:12 Extend to the back of the neck.
57:16 Upper spine flexion again.
57:18 As you continue to press the feet down towards the ground
57:21 and then tuck back.
57:22 Try to relax the breath there.
57:24 I hear some deep breathing.
57:25 Try to keep the breath relaxed.
57:26 Tilt
57:27 back.
57:27 Suspend.
57:29 Yeah, that’s your position.
57:30 And then lower the forearms as the legs go forward, lift the chest, bend
57:37 the right knee
57:37 now, bend the left knee.
57:39 So
57:40 crossing at the ankles, suspend up once, see if you can balance for a moment.
57:45 Then lower the feet down
57:46 and hang back.
57:47 So even when we’re lowering the feet down, we’re still hanging back here.
57:51 Continuing to draw the shoulders down.
57:53 As the shoulders draw down and you move forward into your flexion, oppose the movement away by pressing the feet into the ground and forward as the upper spine flexes as the shoulders draw down.
58:04 So upper spine flexion
58:06 opposes
58:07 this
58:09 feet pressing to the ground things.
58:11 An
58:11 opposition here.
58:12 Continue to draw the shoulders down.
58:14 Try to move through the neck here to make sure the neck’s relaxed.
58:16 Now mobilize the rib cage a little bit here to see if you can float the rib cage around a little bit.
58:20 You might not go so deep.
58:22 Now from here with the mobilization of the rib cage continue to feet
58:26 press the feet down as you draw the shoulders down, extend through the spine.
58:29 So we’re going into our spinal extension now.
58:31 Whatever variation of it you’re in, you might be a bit further back.
58:34 And if you are, you can take the hands back to stabilize.
Patrick Oancia 58:38 Continue to extend the shoulders down. Continue to move through the extension of the neck. Now flex the upper spine again.
Asia Shcherbakova 58:47 As you flex the upper spine, tilt. Completely flat upper button.
58:51 Tilt back. Suspend.
58:52 Lower the forearms.
58:54 Balls of the feet press forward.
58:58 All
58:59 the feet press
58:59 forward.
59:00 Now lower the legs.
59:02 Ah
59:02 open the legs to this width apart.
59:05 Lower the legs down like this.
59:07 Balls of the feet press forward.
59:09 You can even go
59:10 ahead and let the legs go straight, James.
59:12 Keep down like this first.
59:14 Then we’re gonna take the one arm forward.
59:16 We’re gonna take the other arm forward
59:18 Balls of the feet press forward, upper spine flexion
59:21 as you come forward
59:23 and flex
59:24 down.
59:25 So the legs are extending forward here
59:28 The balls of the feet are pressing forward.
59:30 The shoulders are continuing to draw down.
59:32 The upper spine continue to flexes as you come forward.
59:34 You don’t have to go so far forward.
59:36 Focus more on the upper spine flexion than anything else.
59:40 Continue to draw the shoulders down, upper spine flexes.
59:45 And then with the shoulders continuing to draw down, you can think about going into your extension here.
59:49 But the balls of the feet still continue to press forward, the back of the calves still continue to press down, the shoulders still continue to
59:58 press downward as you extend up through the spine.
Patrick Oancia 01:00:02 And the back of the neck extends away from the shoulder depression down
01:00:08 as you move up. Flex the upper spine now.
01:00:11 And
01:00:11 tilt back.
01:00:13 As you flex the upper spine, you tilt back.
01:00:16 See if you can get the legs up off the ground when you tilt.
01:00:19 The forearms come to this position here.
01:00:21 Balls of the feet press forward like this.
01:00:23 Lower down here once.
01:00:28 Come up to here again.
01:00:30 So we’re gonna start from here one more time and we’re gonna go back into our suspension.
01:00:34 The um
01:00:35 reclining transitions were by possible
01:00:39 Can be moderated again depending on the weight of the limbs.
01:00:43 So you think about the transition backward
01:00:46 when we’re in any position here, we can play with the weight of the legs
01:00:50 and
01:00:50 the weight of the arms to stabilize as we tilt back.
01:00:54 So in the next one, when we go back, think more about
01:00:58 how
01:00:58 to straighten or moderate the straightening of the knees
01:01:02 with the position of the arms forward to
01:01:05 to help that teeter-totter that balance
01:01:07 into the reclining transition before the arms land.
01:01:11 So
01:01:11 Ash I was sorry, are we
01:01:13 square across
01:01:14 inflection?
Asia Shcherbakova 01:01:14 You couldn’t just Square as well, yes.
01:01:17 Square squ square cross inflection?
01:01:19 Yeah.
Asia Shcherbakova 01:01:19 Well and then just as normal infection.
01:01:22 Okay, let’s do square cross inflection. So let’s try that again, the reclining transitions, because they’re
01:01:26 relevant to what we’re doing.
01:01:27 Let’s tilt back here.
01:01:29 Find that tipping point balance.
01:01:31 See the arms are forward here.
01:01:33 Balls of the feet extend.
01:01:35 Forearms lower down, of course James, take it with a grain of salt.
01:01:38 Lift the chest.
01:01:39 Balls of the feet press forward here.
Patrick Oancia 01:01:41 Bending the left knee now, flex the left ankle. Bending the right knee, flex the right ankle. Cross in the center of the shins
01:01:49 And then lift upright to this position here.
01:01:52 See if you can balance once
01:01:53 and then lower the feet down.
01:01:55 Once the feet are down, you may need to adjust.
01:01:58 So
01:01:59 you can see here, uh
01:02:01 I was helping a lot last week.
01:02:03 You can think that
01:02:05 the ankles
01:02:07 Flexed is probably one of the most important things, not to point the ankles, but flex the ankles as much as possible.
01:02:13 And even though we should have this square shape
01:02:16 It may not happen.
01:02:17 The more important thing is the ankle flexes, the heels are more or less in line with the knees.
01:02:23 So check the heels in line with the knees
01:02:26 And then here
01:02:26 lean back.
01:02:27 So when you’ve got this position like this
01:02:30 and the feet are pressing to the ground, you should feel a
01:02:34 kind of a torque.
01:02:36 in the
01:02:37 uh
01:02:37 in
01:02:37 in these upper part of the thighs
01:02:39 into the joint.
01:02:40 There’s a bit of a torque from pressing down.
01:02:42 So
01:02:43 that torquing feeling it shouldn’t be painful, just a little bit of a torque.
01:02:47 There’s a little bit of a feeling of compression, but it’s not really compression, it’s just a torque.
01:02:52 Upper spine flexes
01:02:53 as this torque is happening from the feet pressing forward.
01:02:57 And then this
01:02:58 movement is
01:02:59 also promoting the upper spine flexion.
01:03:02 And we flex forward and in.
01:03:05 This
01:03:05 this leg
01:03:06 pressing forward is opposing this flexion forward.
01:03:09 So
01:03:10 It’s almost as if the legs want to stop you from flexing forward.
01:03:14 And this opposition from the flexion, it’s playful, it’s not
01:03:19 invasive.
01:03:21 So the flexion
01:03:23 opposition to the feet
01:03:25 is more like a
01:03:27 friendly teeter
01:03:28 -totter between the oppositions, as opposed to a real
01:03:32 dynamic activation.
01:03:34 But you feel the upper spine flexion as we go forward
01:03:38 or as we just continue to flex in.
01:03:40 Then we’re going to go from our flexion to extension and continue to draw the shoulders down
01:03:44 as you extend.
01:03:46 So from the flexion to extension, you’re just mobilizing the middle upper part of the spine when you do that.
01:03:51 As you
01:03:51 draw the shoulders down, as the feet continue to press down and forward.
01:03:56 Continue to mobilize the upper part of the spine, the shoulders draw down, the back of the neck is extending.
01:04:01 This
01:04:01 feet are still like really anchored to the floor, pressing forward.
01:04:06 exaggerating how much that
01:04:07 we should be pressing forward here.
01:04:08 And then the upper spine flexes again.
01:04:11 With the upper spine flexion, you push yourself back.
01:04:15 And see if you can go ahead and find this teeter
01:04:19 -totter balance here.
01:04:20 You can sit up, you can take the arms forward here to assist
01:04:24 in finding the balance.
01:04:26 As the legs go forward, the upper torso
01:04:29 lowers, the arms also add to the weight and the balance.
01:04:33 See that?
01:04:34 And then the forearms lower as the balls of the feet press forward, lift the chest.
01:04:39 Now
01:04:39 bend this
01:04:40 flex, bend
01:04:42 this flex, opposite side.
01:04:44 Cross, lift to here, adjust.
01:04:50 We’re adjusting the opposite side.
01:04:53 Hang back.
01:04:54 Once you’re adjusted, once you’ve got this set up, eventually you just land in it.
01:04:59 But
01:05:00 for the first
01:05:01 whatever.
01:05:02 Year, maybe, you adjust.
01:05:05 Upper spine flexes, press the feet into the ground as you flex forward.
01:05:12 So
01:05:13 this opposition
01:05:14 and again this is a friendly
01:05:16 non-invasive
01:05:18 opposition.
01:05:19 It’s like a a playful
01:05:21 opposing
01:05:22 of the feet pressing forward, the upper spine flexioning.
01:05:26 Shoulders continually drawing down.
01:05:28 The head is just kind of neutral and relaxed.
01:05:31 There’s no tension to the neck whatsoever
01:05:33 The shoulders draw down.
01:05:35 The only thing you can do with the neck occasionally is extend it away from the shoulder depression so that it feels relaxed.
01:05:41 So like the um
01:05:43 the
01:05:44 The sides of the neck become long and kind of almost a little bit stretched.
01:05:48 It feels nice.
01:05:51 Continue to flex now here.
01:05:53 Continue to oppose the feet pressing to the floor as the flexion goes in.
01:05:58 Continue to flex because it’s worthwhile staying in this a little bit longer.
01:06:01 Continue to draw the shoulders down.
01:06:03 Continue to oppose the feet pressing to the floor forward
01:06:06 in that playful opposition between the feet pressing forward.
01:06:10 and the shoulder depression with the spinal flexion, mobilizing the rib cage here, even in the flexion a little bit, playing with that.
01:06:17 And then we go from our flexion.
01:06:19 to extension and when we flex to extend
01:06:22 the feet are actively still pressing forward the shoulders are depressing down away from the neck the neck is extending away from the shoulders
01:06:30 And
01:06:30 this movement
01:06:32 between the flexion to extension is just f
Patrick Oancia 01:06:35 like fluid and it’s um it it’s it’s comfortable. It should feel quite comfortable, the flexion to extension. It’s not invasive at all. It’s really relaxing almost the flexion to extension the shoulder depression down the feet are pressing forward opposing this and that sort of like the hips feel like they’re torquing a little bit that The whole thing feels anchored as you go from the flexion to extension, the shoulders draw down, the neck is extended and free, right?
01:07:04 And then you can mobilize the ribcage here too. At the top of the extension, you can mobilize the ribcage.
01:07:06 If we
01:07:07 float the rib cage over the top of the pelvis, it’s independent from the movement of the pelvis.
01:07:11 This is a great way to practice this
01:07:13 fixing, separating, isolating.
01:07:14 Because here we can’t mobilize the pelvis in the same way that we can mobilize the pelvis when we’re standing with the feet pulling away from each other.
01:07:21 The pelvis doesn’t move here, right?
01:07:23 But this feeling transfers to all those standing forms when we’re trying to
01:07:28 mobilize the uh the ribcage over the top of the pelvis
01:07:32 in this same movement with the shoulders drawing down.
01:07:35 The locking of the shoulders with the locking of the feet allows for this to become very fluid
01:07:40 So
01:07:41 this is locked, this is locked,
01:07:44 this is fluid, and the neck is also fluid, but it’s still dynamic, the shoulders are still joined down
01:07:52 And then flex the upper spine again and we’re gonna be tilting backward.
01:07:55 As we tilt back, we’re gonna find that teeter-totter point.
01:07:57 Never never too quick.
01:07:58 Just take the time to find that point.
01:08:01 We can slide the feet back
01:08:03 where it’s gonna be appropriate for you to find that balance.
01:08:05 And then we’re going to be extending the legs forward
01:08:09 as we use
01:08:10 the arms
01:08:11 and upper torso
01:08:12 to find the balance
01:08:13 in which we can let the legs go straight and allow the forearms to lower, lift the chest at the very end, balls of the feet extend.
01:08:20 Like
01:08:21 the big toes touching together, lower the feet down.
01:08:24 What are we missing here?
01:08:25 Balls of the feet pressing forward.
01:08:27 Now
01:08:28 open the sides of the feet outward, don’t let them collapse like this.
01:08:33 So the sides of the feet should be pointing out like this, almost as if you’re tiptoeing on the floor.
Patrick Oancia 01:08:38 Like a high tiptoe to the top of the toes, right? You need the full ball of your foot straight and the ankle active to tiptoe on the floor.
01:08:50 So what we’re doing right here is just an imaginary tiptoe onto the floor here
01:08:50 Now take the arms up off the floor, back to the abdominal wall.
01:08:53 The arms go forward here like this.
01:08:55 Of course the abdominal wall gets a bit of a challenge.
01:08:58 Flex the upper spine.
01:08:59 As we flex the upper spine, the balls of the feet press forward
01:09:02 Continue to open the feet outward, back of the calves
01:09:05 press down to the ground as the upper spine flexes.
01:09:07 You only go as far forward with a flexion as you feel is appropriate.
01:09:10 You don’t have to go to a forward bend here.
01:09:12 All that we need to focus on is the spinal flexion
01:09:15 So here I am, right, at this point.
01:09:17 It
01:09:17 just
01:09:18 my hamstrings
01:09:19 would be stretching too much.
01:09:20 I could go further forward, but then it would become a hamstring stretch.
01:09:23 So I don’t want to do that.
01:09:24 I just want to focus on the upper spine flexion.
01:09:27 I want to try to keep my hamstrings relaxed.
01:09:29 The back of the calves press down, the balls of the feet press forward, the shoulders draw down, the back of the neck extends away from the shoulder depression.
01:09:36 And then it can also mobilize here.
01:09:38 Even in the spinal flexion, I can mobilize
01:09:41 because my
01:09:42 mission is not to forward
01:09:44 bend, it is to flex the spine and to mobilize the ribcage.
01:09:48 That makes sense.
01:09:49 Shoulders draw down, and then from here we go from our spinal flexion to spinal extension as the balls of the feet press forward, the back of the calves
01:09:55 press
01:09:56 down.
01:09:56 This is going forward, down.
01:09:58 Shoulders draw down, depress, the spine lifts and extends, and then we can also mobilize the rib cage
01:10:05 around the top of the pelvis
01:10:06 that’s anchored here, right?
01:10:07 So the shoulders draw down, the hands can go wherever is comfortable to the side
01:10:10 like this.
01:10:11 And then the
01:10:12 crown of the head also leads.
01:10:14 The back of the neck is extending away from the shoulder depression down
01:10:18 as we do that.
01:10:19 So the balls of the feet press, back of the caps press
01:10:22 down.
01:10:22 Shoulders continue to press down, mobilize through the rib cage here, play around with that a little bit.
01:10:27 How are we doing for time, Masha?
Asia Shcherbakova 01:10:29 Yeah, we’re good.
Asia Shcherbakova 01:10:31 What time is it right now? Yeah.
01:10:33 And how much time do we have that? 1326?
Asia Shcherbakova 01:10:35 Yes.
01:10:38 Flex the upper spine. How much time do we have?
Asia Shcherbakova 01:10:39 Well we have 24 minutes, so it’s
01:10:44 Okay, flex the upper spine, roll back. What’s next?
Asia Shcherbakova 01:10:45 Assimilation. Huh? Assimilation.
01:10:49 Assimilation, okay. Tilt.
01:10:50 Balance.
01:10:52 Like this.
01:10:52 Let’s do
01:10:53 let’s do some of this before we wrap up.
01:10:56 So keep the legs suspended up like this, extend the legs forward, lower down to this point here.
01:11:03 Bend the knees and lift back up.
01:11:07 Take the arms out
01:11:09 and lower.
01:11:13 Bend the knees and come back up.
01:11:16 Hook onto the knees, hang
01:11:18 once.
01:11:30 Tilt, suspend
01:11:32 one more time.
01:11:34 Open, extend the legs, upper torso lowers, upper arms go forward, suspend.
01:11:41 Find that point.
01:11:43 Then lower flat down to the ground.
Patrick Oancia 01:11:47 Legs go away from each other here now. You’re flat down to the ground, legs go away. And then bring the legs a little bit wider than hips width apart. The arms, shoulders Legs, everything should be free. Lift the head up and look forward as much as possible.
01:12:07 Keep the head up off the ground. Look forward.
01:12:09 Mobilize
01:12:10 all the legs, the pelvis, the arms.
01:12:12 You can even flex the spine here.
01:12:14 See that?
01:12:14 I’m moving my arm forward.
01:12:16 I gained
01:12:16 the movement is originating from the hips.
01:12:20 from
01:12:20 the shoulders as I do this it’s not originating from the extremity
01:12:24 but more from the joint itself
01:12:26 as I extend forward
01:12:28 I move
01:12:29 my pelvis becomes a little bit more agile
01:12:31 I start to feel the lower back go a little bit flatter to the floor as I move the arms forward
01:12:37 like this.
01:12:38 And then once you feel quite flat to the floor there, you can take the arms out to the side.
01:12:43 Just drop them.
01:12:43 Palms compress
01:12:44 Flat down, it doesn’t really matter.
01:12:46 The chin stays toward the chest, lower the head.
01:12:49 Once the back of the head touches the ground, if you don’t feel that there’s much traction to the neck,
Patrick Oancia 01:12:54 Take the hand around gently and just pull the head back a bit so that you can extret the back of the neck a bit. It shouldn’t feel painful, so if it does, then don’t do that. That if it feels okay, stretch the back of the neck so you get a little bit more traction from the back of the neck through to the thoracic back part of the spine. And then take the hand down beside the body again As much as possible when we’re here, we’ll try not to move too much. We’ll just try to keep the body stationary And now we’re going to bring attention again to the heavy parts of the body now that are connected to the floor, the surface below us, right? So let’s let’s feel the weight into the heels and feeling the weight into the back of the calves. Feel the weight to the back of the pelvis and feel the weight to the back of the shoulders and the middle part of the back. And feel the weight to the back of the hands or or wrists and uh forearms, elbows potentially. the back of the shoulders, and then the very back of the head. So all these points which you feel are very prominently connected to that surface below us, the floor are heavy initially so that we’re we’re really bringing a lot of attention to that feeling of heaviness The heavy, comfortable feeling of gravity pulling our body into the surface below us Now of course if there’s any bony things sticking out and it’s uncomfortable, you may have to move around and shift a little bit to make yourself feel comfortable, but whereby possible, if it is comfortable, try not to move. Just bring that attention to the weight and stay focused for the time being on the weight. Now, if If the weight still continues to be a prominent factor as a part of the attention threshold, then that’s okay. But after some period of time, if that weight feels lighter and almost to the point where there’s no weight or it becomes weightless, that’s also great. But either way, wait or no weight, stay, keep your attention focused on the task at hand. Either we’re sensing weight or we’re realizing that it’s transferred to a type of weightlessness. If you feel yourself drifting off into some sort of relaxation, snap back into the awareness and attention of the task at hand, which is all that we’re doing right here. We’re just trying to feel the weight or the weightlessness. That’s all. We’re not going to sleep, we’re not trying to become euphoric in any kind of relaxation. It’s just another task added to the toolbox of stuff that we’re doing here with the practice. Of course, the face stays relaxed. I find it helps to keep the eyes open and look up, but of course, you keep the eyes closed if you want to. Whichever way you could also note if there’s any other sensations that might be making their way into the physical threshold, right? Like is something going on with the leg or the arm an itch or tickle or maybe it’s a cool sensation, a flash You can take note of all those things. It’s kind of interesting just to see what types of stuff comes comes up at the end here. And particularly if it extends a little bit beyond the physical, and something just prominently comes into your mind about um Something else unrelated to this practice that maybe you haven’t thought about in a while or maybe is just s in some way uh abruptly found its way into this very last part of the practice. It’s also worth taking note that that happened and journal about that. It’s just it’s interesting. The the the the compilation of the the experience compounded over time and and journaled effectively, which you’re going to get to the journaling uh at the end of the uh primer course. Brings up some interesting insights onto perception, which is really what we’re interested in most more than anything else. Alright, so let’s go ahead now and just really in the most appropriate way for you possible, find your way over onto your stomach.
01:19:12 Facing down. So
01:19:14 prone.
01:19:16 And then the head can be turned to either side or the forehead can be down, whichever’s more comfortable for you.
Patrick Oancia 01:19:24 And when we’re facing down now, a similar way, we we want to bring attention to the heavy parts of the body which are connected to the floor. So it could be the head, the forehead or the cheek, the uh chest, the arms, the pelvis. Maybe the tops of the thighs and the knees and the tops of the feet. And again, similar idea. What does the weight feel like here? Comfortable, whatever. Can you sense the weight? Is it gonna always be heavy? When we’re facing down, it’s a bit weirder because the head’s facing down, the forehead’s on the floor, the cheek is to either side, it might feel the make the neck feel a little bit uncomfortable. But apart from that Is there a comfort to any part of the body when the weight is connected to the floor, or is that weight feeling lighter at some point? Is any other part of your body having some sort of an interesting sensation? Now that we face down, how does that Change the way that uh you’re sensing the body in the position in space over the floor? Is there some other idea that might have popped into your head or something that just randomly came up? Again, but just throwing all those things out there because they’re all interesting things that could be journaled about and reflected back onto. in some way which is r uniquely relevant to you, right, over time in combination with the practice.
Patrick Oancia 01:21:51 Okay, so whenever you’re ready, you can sort of rock around and find your way uh back to Uh like
Patrick Oancia 01:22:16 a way that we can see each other. Uh I just you can keep time track there.
01:22:25 So uh
01:22:26 that’s kind of concluding what we’re
01:22:28 we’re doing together for this seven weeks in person.
01:22:30 Um
01:22:31 but is there any
01:22:32 questions that anybody has?
Patrick Oancia 01:22:34 has about uh today’s session or or uh last comments or anything like that that you’d like to share before we move on. Do you recommend doing the all of the forms in that sequence? I’m sorry. Do you recommend in practice doing all of the forms in that? Uh you can. That’s the easiest thing. Everything you’ve done up until this point in time in the primer course, it it’s great. I mean to continue to repeat those all the time and then like In each session sometimes we introduce slightly different ways of approaching them and then there’s the movements that can be performed in any specific form in different ways from different directions it’s a lot of material to work with even just in those twenty-one forms. Yeah.
Asia Shcherbakova 01:23:21 But also um as you continue through primer the sessions are actually become longer and longer. Correct. So starting from segment six and all the way to the segment ten, it stops being about breaking down the techniques. It more it becomes more about doing longer sessions with a specific focus, you know, as you uh how you approach the practice. So if you complete the primer, and this is also by the way what we want to reiterate, I don’t know if every Everybody is aware of it, but if you complete the primer within the three months, then the access gets extended to twelve months and you should see your in the three months from enrollment. Everybody has the date different. but you see it on your dashboard. So if you complete the primer within the three months, because it’s a three months program, you get it for 12 months. So the later segments they contain these long sessions And again , the longest is the sixty minute. So currently if you are still kind of in the first half, then your practice labs they are relatively short but the long the more you go the longer they become because maybe you already can feel that if you do Do like almost an hour of practice, the effect on the body is different than you just do five minutes, right? It’s it’s kind of obvious, but you also need to build towards it, especially in terms of understanding the movement dynamics because otherwise you just like do what you would normally do in a fitness class. Yeah so the more you do the primer the longer sessions are available to you. Yeah Patrick, do you want to add anything about this?
Patrick Oancia 01:25:04 No, I agree. Yeah.
Asia Shcherbakova 01:25:06 Yeah. Anything else
Patrick Oancia 01:25:14 What’s next? Uh well I mean we have the practice sessions that are ha that are happening. You can see you can go to the website. We’ll put something on the dashboard about it here.
Asia Shcherbakova 01:25:24 the detailed information about it with together with the summary from this session.
Patrick Oancia 01:25:29 Yeah. So the practice sessions are ongoing. They’re running until the end of June. That um uh semester our practice sessions we’re not gonna do another semester this year for the practice sessions so those till the end of June will run every Saturday. I think most of them are in the afternoon. I think
Asia Shcherbakova 01:25:48 Yeah. Mm-hmm.
Patrick Oancia 01:25:49 Most most of them usually take place right after this session, so like uh two two o’clock or one o’clock or something like that here. Uh they’ll run every Saturday, one one per Saturday until June t uh twenty something, twenty
Asia Shcherbakova 01:26:02 End of June. Sorry, what do you think?
Patrick Oancia 01:26:05 No.
Asia Shcherbakova 01:26:07 I think a session is seventeen minutes. No, I think it’s something.
Patrick Oancia 01:26:11 Oh, so you’re right. No, you’re seven. minutes. Yeah.
Asia Shcherbakova 01:26:14 So it’s just basically practice. So kind of it’s more practice focused, so there’s less information. Um yeah, less information is just basically practice.
Patrick Oancia 01:26:22 Yeah. And we do we introduce other forms in there too so
Asia Shcherbakova 01:26:24 we do more forms now
Patrick Oancia 01:26:27 Entirely focused just on the practice. We do ignition and assimilation for most, but we do different, we’ll do we’ll add the other uh assimilations and different ignitions into those. Yeah. Are they just on the drop-it basis? Yeah, you you can um you can choose so we have um we have a tool that uh allows you to just book one or book several. If we just will f we’d we’d like you to consider however that If you book a lot, we don’t refund them. They don’t roll over into the next semester. So the more you book, the cheaper they are. That’s how it works and you’ll see the calculator before you book. Like if you choose five, you’ll see how much cheaper it was. Slide to scale up to 20% or something.
Asia Shcherbakova 01:27:13 Something like that
Patrick Oancia 01:27:16 So those are just by drop-in single or you can purchase a few of them. We we don’t recommend purchasing ones that you don’t think you’ll be able to attend. uh so you could just go with singles I think singles what thirty dollars thirty eight dollars something like that and then um it goes down to Or it won’t go down that much because
Asia Shcherbakova 01:27:40 I don’t remember the numbers, but the numbers are on the page.
Patrick Oancia 01:27:43 Right. You can check.
Asia Shcherbakova 01:27:45 Yeah. But the the primer so the study group is the seven sessions plus the primer. So we usually structure this program in such a way that you go through the first five segments together with the seventh session so that we can work on the technique. But then the rest of the primer is for your self-study and you can go into the second half already much better understanding the techniques so that you can do long practice. So if you are interested in additional in-person longer practice, this is which
Patrick Oancia 01:28:21 we recommend just because we’re doing that right now. Uh if if you can make it work in your schedules, great. But um
Asia Shcherbakova 01:28:30 But you don’t have to come every week.
Patrick Oancia 01:28:32 There’s also beyond the primer there’s also the practice platform itself which has uh Hundreds of hours of practice. Which our students from all over the world are practicing. That is um that would be a continuation of the primer. And that’s on That’s not open to just purchasing. That’s something that we’re refactoring right now. There’s a bunch of our students that are subscribing to it on different plans according to how much they practice. with us, but we have um we’re in we’re currently in the process of trying to refactor uh uh continuing education off of our programming for people to continue to you that and if we have when we have information about that we’ll send that information to you guys but for the time being the practice sessions and the rest of your primer are the things that we’d recommend you do. So the practice sessions we they will be hands-on like this we won’t be explaining so much about dynamics but we always hang out and talk after so um you you could always pick our brains after every practice session we’ll we’ll always be here if we don’t have something going and immediately after we’ll be hanging out here and talking. So um and we do have people that come for that every week. And so you meet people from the first study group. They’re small groups. It’s a small it’s a small groups of people but it’s good it’s fun and people are going deeper is part of the process. So the more you can go through the what’s left in the primer and come to those things we recommend getting through that and then at some point Probably in August or September we’ll have information about practicing online Practicing online ‘s an acquired taste. There’s a lot of people from all over the world that do it because they were all of our students in Tokyo and students from our workshops around the world. A lot of people they prefer to practice in person. So some of those people will wait until we have events in person, like the study labs or we have one study lab right now planned for Berlin. Um and we have tentatively planned something for New York City, but we’re not sure when we’re gonna do New York just yet. trying to figure out what we may move to Spain. So if we move to Spain, we’re gonna do that probably the end of this year. And then that will change our trajectory for in person teaching so you’re
Caitlin 01:30:51 leaving Montreal and Glenn. We don’t know yet.
Patrick Oancia 01:30:54 Yeah. I think our plan is to live in Spain. Yeah, because I we’re we’re registered in Spain to to live there. I’m I’m a Spanish citizen and she’s she’s registered as my wife there, so it’s we can It’s just we can just go in immediately. And our other company, the main company that administers everything is in Europe. So yeah, the only reason we stayed on in Canada to this point in time was taking care of my mom. Yeah Um well we love Montreal though. If we can find a way to come come back and do stuff here in the future we’ll
Asia Shcherbakova 01:31:33 especially now in summer. We love it more than
Patrick Oancia 01:31:35 we love the summers in Montreal, yeah. But uh uh hopefully we’ll come back, we’ll be able to come back and do stuff. But uh for the time being, uh if we do stuff in North America, it’ll it’ll most likely be in the future in places where we know we’re gonna be able to get the numbers because we’re able to we were able to do these smaller groups here because we actually just physically live here but uh in the future we’d have to get of at least thirty people to show up to event to for each event to happen, yeah. Uh in person. This this the study labs which are which would go deeper. They’d be a weekend program and they’d be maybe 16 twenty hours over a weekend, including a Friday night. Yeah, exactly, yeah. I mean uh We uh it our idea is that we we’d prefer to be based in Central Europe because there’s a lot more opportunities for us to do stuff in Europe. There’s lots of invitations and and And um took for collaborations and and that that it would just make more sense if we could just hop on a plane, our idea would be to live in Barcelona, and then uh we could hop on a plane and go to London or wherever. Um but um the States is also potentially like we there’s stuff could happen in the States but it’s difficult right now to figure out a way for us to go legitimately to the States. We we looked into it. It’s easy in Europe but um we can’t effectively that easily go do workshops in the States without being under the scrutiny of uh working.
Asia Shcherbakova 01:33:02 Yeah, you have to basically incorporate in
Patrick Oancia 01:33:05 Which is what we don’t want to do. We were recommended to incorporate and then if we could incorporate in the states, then then we can go there and and comfortably do workshops and seminars. But now it’s just because there’s a gray area in the uh the immigration laws, which doesn’t say that we can’t do it, but depending on the immigration official, like when we cross the border, we may or may not be able to go in depending on what that person did decides and that person could also decide to blacklist us from going into the States for good. So we were we feel like unless we were to go live in the States, which is something that we can’t envision doing right now It makes more sense to be in Europe. Canada is great, but it’s difficult to go to the States and too far to go to Europe on a regular basis. I am. Yeah, and so is she. She just became Canadian, thank God. She gotta get if she had a ru Russian passport before the fucking thing was radioactive. Every time every time we went somewhere we’d have to get like it would take five months to get a visa, right?
Asia Shcherbakova 01:34:11 More than like more than a year to wait for an interview and Then two years no response. That’s basically how it’s a good thing.
Patrick Oancia 01:34:18 For the states. Yeah. For the states. I mean and for Europe too, it was difficult at the end. We were getting Schengen visas for her, and one time we got a Schengen visa for Greece and uh we went to and that we tried to get it again and
Asia Shcherbakova 01:34:31 European passport you already have.
Patrick Oancia 01:34:34 She does.
Asia Shcherbakova 01:34:35 Well I have a now a Canadian passport and very convenient compared to other passports.
Patrick Oancia 01:34:40 The Canadian passport ‘s gonna be a lot easier for her in Europe. But she’s registered in Spain in my family book as a Russian. So In
Caitlin 01:34:50 Europe, okay. Anyways, I’d love to talk to you about that because I did three months in Spain, got my NIA, opened a bank account. I want to move to Spain too.
Patrick Oancia 01:34:59 Yeah. Yeah, you know what I say? It’s interesting in Spain because we like we like the idea of living in Spain, but it’s not really our number one choice. I’d rather be in London. Uh or or um or Berlin or but it’s it’s much easier to to be in Spain at this point in time, but uh and also just we’re um We’re gonna be quite happy to to be in a kind of like uh Casa del Sol, you know Barcelona Casa del rain, apparemment. Cosa del rain, yeah. I mean that’s that no snow, thank God. Because it was burning a lot of the culture. Yes, exactly. There was lots of burning going on. Yes. On Monday?
Asia Shcherbakova 01:35:51 Yeah, your presentation.
Patrick Oancia 01:35:53 Presentation went pretty good. We liked it, yeah. We met met some interesting people there. Natalie was there?
Caitlin 01:35:58 I guess I didn’t see I was hoping that after the break you were gonna be doing a two minute gig like everybody else.
Patrick Oancia 01:36:07 Uh no we li we had to go. Yeah, we had to
Asia Shcherbakova 01:36:09 Well generally speaking the voice representation is that you just stand there and people come and you kinda explain it over and over. This is how it usually works. Yeah. Were you happy with the people that meet with the questions they asked?
Patrick Oancia 01:36:21 Yeah we’re always we’re always meeting really cool people. Yeah.
Asia Shcherbakova 01:36:25 And Actually this year my poster was ba based on a question which was asked last year because last year I had like these small pictures which was saying yeah these are the tasks that uh we’re working with and they’re so difficult like to so many people and apparently it was not obvious why that would be difficult. So this year I did a presentation entirely about why it is difficult.
Caitlin 01:36:52 It was a very inspiring day. I left the child and different numbers of students. I want to get in a mag. There’s a lot of interest in movement and music. What kind of music? How does how come you grew
Patrick Oancia 01:37:13 Yeah. What do you need to make it happen? Yeah, Chessel, he’s a really nice he’s a nice guy. It really it’s always fun to be at those events. They’re really uh Interestingly enough, there’s a lot of people that just have no idea about uh the the relevance of of movement and how we talk about it. from you know the neuroscientists i established neuroscience talk talking to her and not understand not being able to understand her research Yeah, because
Asia Shcherbakova 01:37:46 what what we do is uh it’s a very very narrow area of movement science and for example if you specialize in neuroscience you are not really studying this as part of your curriculum It’s not like part of any textbook. So if for example your specialization is neuroscience like in something else, or even if you study, for example, movement disorder. You don’t necessarily know that particular segment of this research. So on a kind of this broad spectrum neuroscience conference, usually there are no specialists But next month in June we will be in Italy, yeah. Yeah. Uh at a conference which is specifically about just what it’s as close to what we do as possible. So that would probably be very interesting.
Patrick Oancia 01:38:28 Yeah, and plus I mean some of the people we’ve connected with on LinkedIn there they seem very interesting. it it overlaps more with with with the general thing that we experience at McGill. But although Miguel is great. And and of course she had a great meeting with Paul Chisek here at university. of Montreal and and that was very relevant. Pol Chasec’s research is in in relation to this area of motor reason motor learning. research is he’s the top in the world. So he that’s one of the things that wants to keep us kind of collaborating in some way with the community here in Montreal, whether that’s doing stuff like this or through the science community, we’d we’d like to continue. In a perfect world we’d like to spend the summers in Montreal and the winters and spring and fall in Europe, but uh I don’t know how that’s gonna work. It is possible, but uh probably it makes more sense for legislative logistically that for at least for the first couple of years in Europe that we buckled down somewhere and do you know Giveniv? Sorry? Given Fisel. No.
Caitlin 01:39:30 uh he’s just nearby here he’s um movement i was doing movement stuff with him and it’s different but i before
Patrick Oancia 01:39:45 Send us some info, but we’d like to know. Yeah. Yeah. So I mean uh it was a it’s a pleasure to work with you guys. Thank you very much for your participation and your effort. Yeah, and thank you for going through the programming. There’s there’s a lot there. And I think a lot of people don’t always understand what they’re getting into initially. And but we’re hoping that the resources that we provided you in in terms of the session summaries and everything that we did ‘ve would would be there for your review as well in the in the primer course and and the forum is always open for discussion so as you continue to go through the rest of the primer course You can put your comments in the primer community forum or in the study group forum. Again, we encourage the forum over the group feed because it’s perpetual. Whatever topic you put up, we can respond and future people can can um can comment. I mean in the in the primary community forum, that is. But we’ll respond. And if you have the time to drop into the remaining practice sessions every Saturday until the end of June. Or just some set of things. sessions and then if we have another event in Montreal, like for example in the fall we may do another study group, but it’ll be another study group. I don’t think we would do a subsequent um series of practice sessions at that point in time because of some of the stuff we’re working on at that point, that we may do a different a slightly different format for a study group, but you’re more than welcome to reattend the study group. It may not be seven weeks and we might do another uh different program format, which would be every other week for maybe double the time or something like that for three weeks, you know. So three three weeks of consecutive. No, not consecutive, but like every other week. Um through the fall but double the time
Asia Shcherbakova 01:41:47 double the duration like three, four hours at a time, but not every week.
Patrick Oancia 01:41:52 There’s more time between to do the s to do the um assignments and then it’s more consolidated and then um we may even add virtual liquid virtual sessions into that uh we will do virtual for the primer course we have a complete new structure that’s gonna be started Which will be ver virtual cohorts. So that’s our focus going into the future to have the virtual cohorts for the full primary course. So there’ll be cohorts not just for the first five segments but for the entire thing. And that’ll roll over. And then we we’d encourage everybody that does the full primary course to go into our in-person events when they come up in the future. So study labs or immersions or at some point we’ll be doing some sort of more uh intensive in in places. We’ll pick a spot and do an intensive and we may mix we may collaborate with other people join those to do something slightly different. We did stuff like that in the past, yeah.
Caitlin 01:42:59 And you’re in Marcella or wherever that the Montreal community gets together in the studio.
Asia Shcherbakova 01:43:11 Well if there was a gigantic Montreal community maybe we would do something like that, but we actually don’t have a community in Montreal. Our biggest community was in Tokyo and you know building a community it takes years and years and time and this
Patrick Oancia 01:43:28 yeah our cim uh as mentioned our community in Tokyo consisted of a studio with with classes all day every day. and uh thousands of students practicing the method every day with a group of 20 teachers. So that was that was very very very different than what we’re doing now but we don’t miss that it that was great but we’re excited more about this kind of hybrid programming that we can set up because everybody’s busy. It’s lifestyle. So we could option to stay on in Montreal and build that community here, but for us it it doesn’t uh it doesn’t make sense. sense to stay on in Canada currently. Um Asha’s folks are in Russia, so uh
Asia Shcherbakova 01:44:12 Yeah and I haven’t seen that Um in seven years.
Patrick Oancia 01:44:15 So ideally we we’d like to be able to be within closer proximity to her parents. And also just Europe, there’s so much going on. Like we can do stuff we can do stuff in all the major cities in Europe. We’ve been having lots of collaborators and friends in those cities. So um just simple as I can
Asia Shcherbakova 01:44:35 one of the things like we’re going to feel where um people say that anyway but then like really seeing the difference, the geographical difference between like you know and Paris, Berlin, Bad, and I think Pivotlin are like here in Toronto and you’ve only got like five or six major European capitals. It’s like the drop Yeah.
Patrick Oancia 01:44:58 Well yeah, geography is different also just the the the um at this point the level of interest too is also different like different we we uh in our time in Canada because we were spending most of the time dealing with my mom’s care we in between we did try it we visited Toronto Ottawa we We tried to c c communicate to people and find in collaborations that we can embark on and and uh uh the States is a different story. There’s lots of opportunity in the States It’s just doing stuff legally in the States is a is a hurdle. We don’t want any problems. We’ve had friends that have been stopped at the border and penalized and uh not allowed to go back there and teach. So we don’t want that. issue. So yeah. Europe is l logistically it’s it’s better. Like right now, um also just n to go like for us to to go to Toronto or to But Ottawa’s doable, but it’s it’s a small community there. But if I was to go to Toronto or Vancouver or, I don’t know, maybe it’s the same as London, right? If you’re in central if you’re if we’re in central Europe we can be in London in an hour from from from Barcelona, door to door and we can do and there’s huge populations in Paris, London, Berlin, Frankfurt, Hamburg. And um it’s just uh I it’s not about the scene being more mature, but it’s more m more mature in the area of education that we’re trying to approach right now So there’s more more going on there at this point. That’s not to say it can’t get better in Canada, but uh it’ll probably take a bit more time. Canada’s still very in this uh transition between fitness and um mindfulness practices. and um uh what’s become very popular here now. And of course dance and the the dance part of Montreal is really interesting for us because there’s some really interesting people involved with dance and and And uh education for dance, but it’s also difficult to break into that community, right? Because it’s very uh it’s very dancers, dance educators sometimes are very rigid the way they think. You have to find the right ones, you know. Yeah, no, don’t you agree? Eleanor? I did one year of dance therapy at the
Caitlin 01:47:04 M M T V before the pandemic and there were really old old teachers. I was like, oh in five years Maybe they’ll be gone and there’ll be room for something. But they were holding on to stories that were 30, 40 years old.
Patrick Oancia 01:47:25 But even even with some of the younger dance inf influencers slash teachers now, it’s uh it the the focus is a lot on very specific uh um uh outcomes of dance and and I think that it’s great for dancers that want to excel their their career and their skill set as as professional dancers, but um maybe just because There’s not enough resources for people have
Caitlin 01:47:49 to see this as the as contributing to dance therapy a little bit. Like there’s the people that do the Parkinson bands. Because like we were helping uh James or doing I guess like really re-ed re-education or helping people with different disorders.
Asia Shcherbakova 01:48:12 It’s not that we don’t have interest, but because there are other people who do therapy, we are much more interested in the sensory education part of it and we really want people to come to us not as a form of therapy but as
Patrick Oancia 01:48:29 Yeah, like uh somebody that s a dancer that would be interested in Feldenkrais or or or um or Alexander Technique or or Franklin Method or something. They’re looking at a therapeutic approach to how to improve their their you know threshold to to prevent injuries in dance and when when the focus is on injury then that it doesn’t match what our trajectory is in terms of the So we need for dancers to be the uh to be interested in uh the perceptual outcomes which go beyond the dance technique and more just about maybe crosses over more with expression than anything else. Yeah Maybe the coaching community. Yeah, you know, coaching communities would be interesting too, but um the coaching community too is like I think we talked about a little bit the other day too, it does focus on becoming better, and that’s not what we’re focusing on or focusing and becoming more aware. So it’s not it’s not that the coaching community wouldn’t be interested, it’s just that there’s always a bit of a carrot on the end of the stick which is positive and the coaching community coaches, coaching community, but we don’t want to show people the carrot at the end of the stick. We want to show people what their reality is right now. And that’s it’s hard to market that. When we talk to people in the coaching community and say, hey, what am I going to get out of it? Well, you’ll become more aware of what what your current situation is. But you know, coaching is like can be beneficial that way too, yeah.
Asia Shcherbakova 01:49:50 I think that’s one of the things that I I that drew my attention because I um have such a tendency for like I don’t know, quite pendulum-y and like self-brutalizing, like, you know, running to go faster after that like it and then stopping all the end of it. Like it’s it’s quite it’s very difficult. different philosophical approach to movement.
Patrick Oancia 01:50:18 But you know what I like running, I like coaching, I like you know I like I love doing all these things and and I think that um I think that what we do complements all those things? It complements because I well I also think it’s like a useful um internal challenge to like
Asia Shcherbakova 01:50:38 rambling. to shift up a better you know mindset, whatever the LCD sound sustained systems are. It’s not about that, it’s about something else. Yeah. I’m gonna have to go because I’ve got to Sunday.
Patrick Oancia 01:50:58 All right. Have a nice Sunday. Or Saturday. Saturday. As well. Have a nice weekend. Yeah.
Asia Shcherbakova 01:51:05 But I won’t be able to come to every
Patrick Oancia 01:51:07 No, we’ll we’ll send out inf we’ll send out information about that for you guys. Not on practice, not on practice. Baseworks
Asia Shcherbakova 01:51:18 No, they are not tagged yet. They will not really get yeah. So you have don’t don’t don’t go immediately now, don’t do anything yet, but w wait for an email because we need our system to correctly recognize that you can
Patrick Oancia 01:51:29 completed the study group and yeah so yeah that’ll be like when we send the email yeah check the email and then you can log in and you’ll see the interface to book and then you can choose whatever you want to do Yeah. We’d be happy to see you again. Thanks so much. Thanks very much, Ken. Take care. Bye.
Caitlin 01:51:53 Yeah, I’ve had it a crazy week, but I will write you those resources that we talked about. Thank you very much. And I’m wondering if I’m feeling more I’m staying somewhere where it’s very dusty and it’s like I wonder because I have greater awareness now, am I feeling worse? Mm-hmm. Because I have awareness of maybe I would
Patrick Oancia 01:52:14 Feeling worse. Yeah. I we uh this is you know something that’s interesting that uh uh when you when you shine light onto something you see everything right so it’s uh and and I like that because I think that that it keeps the that you can be informed right you can have an inf more information right if there’s no light you can’t see what’s It’s in the corner. Um, which is I think the way a lot of people operate. They’re like going into caves without any any light and they just wa wandering around through life. I think it’s good because in that way it keeps us safer. But um uh but I think having information is uh better than not having it and if it causes some problems initially and you feel a little bit sort of of not so good, then that’s a good indicator of you know a reorientation of motivations and and direction sometimes. Particularly when it comes to the physical body. Physical body is such a great metaphor for other stuff. And that’s really what what I’m I’m very interested in anyway. Correct. Somewhere it’s stuck and then you get it moving again and that person
Asia Shcherbakova 01:53:25 hurts more. Because the release is actually coming.
Patrick Oancia 01:53:35 You know, and it never changes, you know, because I mean I I consider myself to be very healthy and then I go through life and And I um I reached I reached these points where it’s like fucking sh stuff hurts. It’s like my ankle, my foot hurt for one year. It’s like But I just don’t react to it in the same way that I used to. Whenever something used to happen before I’d be off to the physiotherapist or something, I just I never go anymore. I’m just like, okay. So there’s something that’s come up and I adapt and most often than not it’s associated for me anyways it’s associated with something else that’s going on. So um if something else uh is happening and there may be something physical, it doesn’t have to be pain. It could also be just some sensation. Like I was having a weird sort of like a tingling sensation in the back of my head. It didn’t hurt. It was having it for a long time. It was really weird. I was telling her, I was like, maybe I’m gonna have a brain aneurysm or something like that. that but um I think it was just related to the circumstances that were evolving our work at that time and taking care of my mom and um at one point something shifted and it went away and uh
Caitlin 01:54:42 I think I’m having respiratory problems because of my mother, because my mother passes along 24 and it’s like I’m developing this whole new level of empathy for situations. I’ve never had respiratory respiratory problems in my whole life.
Patrick Oancia 01:54:55 Respiratory. Respiratory
Asia Shcherbakova 01:54:58 respiratory, yeah. Respiratory problems in my and
Caitlin 01:55:01 I’m also seeing like when you’re in a home that’s not clean and why the government pays for cleaning services for older people because I’m living in this home that hasn’t been cleaned for a long time in four nights. really sick. Like the first night was a small mutation, but now last night I was really insane like I’m killing myself, like my bread, I’m like I’m congested. I have to get out of here. I was gonna move to a hotel. I’m like, there’s no hotels in the plateau. But um I was like, okay, what’s going on? And uh I mean like a lot of of connections with that. It’s not yet formulated, but it’s interesting.
Patrick Oancia 01:55:47 Interesting. I think
Asia Shcherbakova 01:55:48 that was possible to be obsessed of time. Like uh you know, I think when you when you realize some things is that you don’t run to choose not to run to the physio. With awareness is accept Yeah, also that it takes time. And maybe that’s a little bit the North American problematic
Patrick Oancia 01:56:09 because
Asia Shcherbakova 01:56:10 things want to do that.
Patrick Oancia 01:56:11 Yes. This is it and And and this is also our are the predicament that we’re in because the education that we’re offering here is not the s it’s not a sledgehammer. You’re not gonna notice the difference from practicing it like a couple times It takes time to compound. And what we’re backed up against, even in the health wellness, in the health and wellness sector with yoga, is that there is a lot of promise at the end that you will become more relaxed, that you will, and a lot of the teaching that goes on uh is sensational in that way. And And which I think is a good step for certain people and what they want to do, but uh maybe sometimes it’s necessary. And necessary, right? Yeah. So At some point it’s a necessary transition, um, but yeah, we’re we’re a lot more interested in working in detail. Uh and the detail doesn’t always match the current predicament and wanting this now type of thing. Um it’s only one of the only reasons we uh it’s not only Europe actually. One one one other place that we found that we had a really great time was in in um when we were in Colombia. We we uh the ki the the the groups of students that we work with there and they were all young.
Asia Shcherbakova 01:57:23 Yeah the attitude was
Patrick Oancia 01:57:25 the attitude was completely different. Like it was Japan it was it was reminded us Japan because Japanese are so fucking into it you know like and they’re just willing to commit and they go really deep and in Columbia all these music students that we were with about 20 years old 21 22 years old they were so interested they were just like Yeah, Columbia, Columbia, South America.
Asia Shcherbakova 01:57:46 Yeah, America.
Patrick Oancia 01:57:48 James, take care of the foot. Yeah?
Asia Shcherbakova 01:57:51 Well now that’s the right way to shoot.
Patrick Oancia 01:57:56 See you soon. Um no Colombia Colombia next to uh next to uh Brazil, Colombia, yeah. Uh Um and and also Brazil. I taught in Brazil before too and and and the Brazilians were really, really into it too. It’s like a soul like and not just kids too, their teachers, right? So like we taught at the music faculty of the university there and all the all the students there were like between twenty tw 19 and to 24 years old and then their teachers, the professors were all doing the workshop with us too, and they were fucking so interested. You know, it was really
Caitlin 01:58:31 Caprera What makes them so what do you think is
Asia Shcherbakova 01:58:36 I think it’s uh uh scarcity and yes, just uh they just don’t feel like a A lot of it’s available there yet because um I don’t know, I just feel like here people feel like everything is available.
Patrick Oancia 01:58:51 Well it’s not it’s not that’s not true, Asha, because everything that’s in relation to health, wellness, fitness Fitness is there. There’s wellness, there’s fitness in Columbia, there’s fitness studios in Kyoga Studio.
Asia Shcherbakova 01:59:07 almost revolutionary in her time. Even though it is still kind of like ten years behind. Well, but it’s not that
Patrick Oancia 01:59:14 would be like that. It’s not as far behind as as some stuff I d I I think that ‘s our friend who’s a contemporary dancer, she also runs a movement studio there and she also teaches yoga. So she’s doing stuff with yoga. Well and dance in science. And dance, I mean, so it’s revolutionary in that sense that she’s doing a multidisciplinary space, but there is other yoga studios in Colombia. I mean, it’s not that it’s it doesn’t exist. exist they’re pretty far ahead. In fitness everything’s there, like people cycling, they’re doing everything. So it’s well fitness and wellness. But the at but the attitude of those people are
Asia Shcherbakova 01:59:48 danced world. Dancers from South America.
Patrick Oancia 01:59:51 Dancers. It’s animals
Asia Shcherbakova 01:59:54 like their goal, they’re plunge on flesh and blood. They’re just that’s their life.
Caitlin 01:59:59 Yeah. They’re all
Patrick Oancia 02:00:05 Did you grow up in Quebec? No. Where did you grow up? From Switzerland? Yeah. Which part of Switzerland?
Asia Shcherbakova 02:00:11 I grew up in Davos.
Patrick Oancia 02:00:13 Davos I’ve been many times teaching in Zurich. Yeah, many, many times. And in the early days it was um it was also great. I mean when I say early days in the inner two like from 2006 to 2011. I was teaching there every year and it was a great, great experience. That was the early days of base works when it was still a little bit overlapping. with what I was doing with yoga. So um I really like Switzerland too. I’m I’m I’m excited to go back to Switzerland as well because I think that there’s still a lot of cool stuff happening. Nice. Sweet.
Caitlin 02:00:51 That’s what you’re hearing
Asia Shcherbakova 02:00:52 right. Well, no I mean the official school has started here. when I was 20. But uh I didn’t dance because my mother she did shows with children so performing ever since I’m three years old.
Patrick Oancia 02:01:11 Nice. Is Davos French? No. It’s Italian. So German speaking.
Asia Shcherbakova 02:01:22 Yeah.
Patrick Oancia 02:01:29 Close to Austria. Yeah, like further south. Well, east. East. Yeah. So you have
Asia Shcherbakova 02:01:37 Yeah and Le Content Riso Harry. How would you say that in English? Cow T. Candy of Gariz Gays on ground and so Austria is just that. Switzerland looks a little bit like a pork, right? Yeah. It’s in the head. the the tail is Geneva and then here you have a bazo and it’s over
Patrick Oancia 02:02:07 here. Yeah. The
Asia Shcherbakova 02:02:10 bows is Now more known also because they they have the big uh the forum there. Yeah, yeah. That’s where it is. Used to be I don’t know. So it used to be the the highest city in in Europe. It’s a small city, but it’s like very high up, like the tree
Patrick Oancia 02:02:31 Are you in the camp of Swiss people that is just very happy not to be in Switzerland anymore? Like because I have Swiss friends that just hate Switz hated Switzerland. They’re so happy that they left and never want to go by
Asia Shcherbakova 02:02:42 I don’t hate Switzerland. I mean at that time for the dance world it was impossible to stay in Switzerland. There’s not much besides Bijan, which is
Patrick Oancia 02:02:54 So that very different than Austria that way. Different than Austria because Well Austria Austria
Asia Shcherbakova 02:03:01 has now the the huge festival. It’s like the biggest dance festival in the east in the western planet.
Patrick Oancia 02:03:11 But they’ve also had like in Salzburg they’ve had it in seed for many years, like a big dance Yeah.
Asia Shcherbakova 02:03:17 Now it’s bigger, way bigger too in Switzerland than when I started people left to Holland or Germany or France. Or then Like uh Brussels too. And I came here first to the States and then here.
Patrick Oancia 02:03:36 Did you speak French in Switzerland too? You spoke French?
Asia Shcherbakova 02:03:39 Well you have to look
Patrick Oancia 02:03:41 Okay. No, because I know a lot of people from it. You you learned it and you can get into French when you came here. You Yeah. Yeah, perfect. Oh I you know, I like Switzerland. It’s one of my favorite countries. I mean I’ve I’ve always really loved hanging out in um in Zurich. And uh
Asia Shcherbakova 02:04:01 Switzerland? I like Switzerland. I can’t say I hate it. I mean at all. Like it’s just what I met here is like live and let live a bit more. You know, Switzerland people used to s they they look on your fingers and how do you do it and
Caitlin 02:04:19 why do you do it like this? Yeah. Like the lid I mean there’s more space too.
Asia Shcherbakova 02:04:27 Europe is dense. Yeah. People are there’s a lot of people.
Patrick Oancia 02:04:31 My Swiss friends that uh that left Switzerland they they said that they felt it was too uh it was too b blocked too close to there wasn’t much innovation and they they felt very constricted. They hated being um they can’t. Yeah.
Asia Shcherbakova 02:04:44 It’s changing though, but because for a certain time I mean there’s a lot of rules and when I would go back was also like people are not happy. Like you have everything you need here
Patrick Oancia 02:04:56 in Europe. Yeah, not n not not it’s strange because you say that you do have everything and you even have like there’s even an allowance where the Swiss government gives you like what two years off and They and they pay you just to explore, you know, like uh what other things you might be interested in doing is such a fantastic system, some of it and uh complaining. Yeah. It works. I mean everything works at health healthcare works. I mean it’s like it’s very different than Canada. I’m I’m v I’m very, very disappointed with Canada. right now. I think it’s like with the amount of tax that that can and and in inflation against the rate of uh the pay that the your average person’s getting it’s there’s a huge imbalance and uh and you know I don’t want to get too into politics is that I’m liberal at heart I’ve always had I’ve always have been a liberal But I don’t believe that the Liberal government has done much for this country in the past 10 years. They’ve uh put driven it into bankruptcy. See, I don’t believe that Mark Carney was the best choice for Prime Minister. It’s hard to say whether Pierre Pauliev would have been any better, but I mean I ‘ve never been into politics, but um I’m looking at the statistics. uh statistically speaking what happened in the Liberal government’s ten years of term at the fucking so many bad decisions for Canadians. Huh? Ideology. Yeah ideology too, yeah. There’s a lot of
Asia Shcherbakova 02:06:23 Connected with the state. It seems like their example and state is a closer.
Patrick Oancia 02:06:35 a lot of decision making behind closed doors on on the mechanism that’s built for them to allow to do that. It’s like really fucking not transparent. You know what I mean? Like it’s like weird. You know the conservatives uh haven’t done that that much. I’ve never really been partial to conservative government, but I don’t know. I feel like uh I it’s it’s terrible. I don’t see um I don’t see I I uh a a huge benefit for Canadians on the very near horizon unless you’re already in a certain income bracket and you’re earning or your baby boomer uh population. Young people in Canada are gonna have a very fucking hard time the next ten years. I I it’s not a place I want to raise our our kids, that’s for sure. And not not the way it is right now. It’s not what it used to be 30 years ago, you know. Like it’s uh when when I left Canada at that time, it was still possible to buy a house, you know, like with a with a decent, like basic, like middle class job and you could get a mortgage and get a nice house and uh like now like you should think we’ve been here fucking four th four years in Montreal, our first apartment went up what, twenty four percent? 25%. 25% rent increase. I’ve never experienced anything like that in my life. I live in Tokyo for 30 years. I never, my my rent was never increased once. There was inflation, but um there was never rent increases like that Like and
Asia Shcherbakova 02:07:57 really expensive but I mean when my mom comes she’s like, Well food is just as expensive as mustard. Yeah, yeah.
Patrick Oancia 02:08:06 But I mean the median the median w wage in Switzerland’s higher. Like if you if you work at a McDonald’s in Switzerland you’re getting paid much more than a Canadian working at McDonald’s here. Um and uh what’s going on with that? And I think a lot of people, like people that are the also like I realize our landlord, there was there was the inflationary bump on on um on property tax, right? And then that wasn’t fa factored into this calculation with the regie the whatever it is. Right. And I almost felt like it was a little bit unreasonable to follow that thing exactly because in the big scheme of things it’s not matching the the the rate of inflation in the cost of rent is not match even though he pays more property taxes It’s not matching the uh the actual value of the property against what he’s doing. So like I think people it’s becoming very like that’s weird. You know, like and certain like our landlords now in Westmount, they they we we have a great we have a great deal on that apartment and and they’re just more like no we just want good tenants and you know the property.
Asia Shcherbakova 02:09:13 Oh wow Because you’re not going to be able to do that. I don’t know why.
Asia Shcherbakova 02:09:23 It shouldn’t be.
Patrick Oancia 02:09:24 It should be. And we’re paying $2,600. Yeah. And and it’s probably what it was costing, you know, maybe six or ten years ago. But now everything on our block is four to eight thousand dollars a month to rent. And um it’s not that we wanted to live in West Mount either, we just got stuck there, but it’s the same amount that we were paying here in in Mile End. uh uh without heating. With heating in Mile End we paid the same twenty six hundred. We didn’t have parking. I but it I don’t know. It’s still Montreal is still very affordable in comparison to to Toronto or somewhere else, but the overall cost of living and And the amount that we have to pay in tax and um if we want to go see a doctor, like I ha I went for a blood test in March. I just got a call y yesterday.
Caitlin 02:10:10 results
Patrick Oancia 02:10:11 yeah and she told me like I have high cholesterol and I sh I need to go see a nutritionist. Yeah I anyway I’ve been having high cholesterol for years but I don’t eat I it’s not I’m not sure what it is. But
Caitlin 02:10:22 usually they’re on call you that usually they have to call you or something.
Patrick Oancia 02:10:27 But they didn’t. She goes, your blood test just came in from the blood test you did in May, and I said, I did those in March, darling. Oh right, yeah. She goes, oh right, yeah. Oh no, but uh the rheumatoid tests took a while to come back in. That’s why we’re going climbing it up. So the cholesterol test did come in immediately. Why didn’t I get a call? family doctors but we don’t have it yet. We went on a wait list and we went in a group of doctors. So we get a group of doctors clinic. So the group of doctors clinic I I tried to went online they said Don’t call. Go online. You can get an appointment in a second. So I went online and there’s a pull-down menu. It says severity of your appointment. Check up. Quite severe. Not so severe. Follow up. So I chose checkup No appointments And it says no f appointments in the near foreseen future as well. Like there wasn’t not only no appointments, I was like, is there any appointments in July? No. So I chose severe and then I can get in next week, you know, like uh so um how much is paid towards Medicare to be in that s I mean it doesn’t make any sense. Do we have to go to a private doctor to Yeah, no, it doesn’t I I mean I don’t have a doctor,
Caitlin 02:11:54 family doctor since many, many, many years. I had my old doctor from when I was born, like she was old when I was born and just died and Well I know I did have the doctor, but he went private because he knew he was fed up with me
Patrick Oancia 02:12:12 Well, you know, I’m I it’s it’s it’s also kind of a reform, I think, in the systems. I think what Pauliev was pushing on about was that there are lots of people that have come to Canada as immigrants that could potentially go through some sort of formal training to become doctors and nurses which have qualifications. Like a woman that was taking care of my mom, she was a medical doctor from Cuba. And But she was cleaning houses, you know, like doing occasional care. So I’m I understand that there probably is a protocol to get people into the system here on the basis of the medical education that’s happening in Canada, but um I I look at what the government has been spending money on and what they could potentially be spending money on. Again, to to make things better for for Canadians across the board. And I I don’t know. The money’s not going into the right places. And uh and and it’s taxpayers’ money. Like it’s a fucking thing. This uh
Caitlin 02:13:07 He didn’t get elected. Mark Carney did not get elected. Mark Carney got appointed. He got appointed. Yeah. Because Justin Trudeau quit. Yeah. Yeah. So he he never got elected. Elected and he’s not a politician, he’s a CFO.
Patrick Oancia 02:13:20 Yeah. He’s a CFO. And this is a very good
Caitlin 02:13:25 and he has an ideology.
Patrick Oancia 02:13:26 He he has he has a c hard a globalist i ideology which is not focused on pr r solving problems, it’s focusing on playing ball with all the fucking big people. It’s very, very, very clear to see his motivations. And the baby boomers are people that voted in him our our ex neighbors. They were professors at McGill University, a Hungarian couple of they’re very nice people, very open minded. They voted in him because they thought that he was going to do better for the um climate change because all they climb
Asia Shcherbakova 02:13:55 about is the climate change.
Patrick Oancia 02:13:57 Oh you’re gonna cancel out the the you know the the pipelines for you see I’m also pro solar, I’m pro-wind, but you can’t pull the umbilical cord on and energy systems that are working right now and crush the economy and crush the lives of generations of young people for an ideology that’s evolving around the uh anticipation or the advent of clean energy, there needs to be a transition. And we need to take a look at the uh what’s available there to produce the carbon heavy clean energy uh the energy in such a way where it’s cleaner than it is now. as a transition away from it. And this is absolutely insane with her. Only now see she sh he made a deal with um I like her, the one from Alberta. She’s she’s smart. I like
Caitlin 02:14:54 She’s getsy and she it makes it makes sense.
Patrick Oancia 02:14:57 It makes a lot of sense. She’s also very very um pretty cool. She’s cool, she’s got a very level head, she doesn’t react. You know, like I I like that, but at the same time you feel like she’s she’s sincere. I don’t feel that from Carney. I feel like he’s just a puppet. So like talking on behalf of like people that have cash.
Caitlin 02:15:14 And then we get a fund we get a Canadian finally because he just went to Norway because Norway has one.
Patrick Oancia 02:15:20 But it’s not. It’s been proven that there’s no way that we can even have something like that because it because the fund is focusing on Canadian Canadian businesses, therefore, it’s subjective to what the outcomes are of that type of sovereignty fund. The sovereignty fund is a is a fund on the basis that Canada invests globally and the sovereignty fund is Mark Kearney’s desire to have people invest in Canadian projects, which in a way it’s kind of a good idea. There’s no there’s no those projects aren’t going to be generating huge returns like what’s happening in Norway. In Norway, there’s no investment in Norwegian initiatives at all for that sovereignty fund. They’re only investing international. nationally. So it’s a very interesting topic. So people, even CBC, for the first time I saw CBC went on it went on and pushed back against Carney and the sovereignty fund about about this thing. It’s just like I can’t help but just keep my keep hearing this stuff about what Carney the not just Carney, I mean just this the continuation of the Trudeau era and I was a big fan of Pierre Trudeau. You know, I l a a lot of people didn’t like him too. They thought he was an idealist and I thought Pierre Trudeau was pretty ballsy. I also like Jean I also like Jean Christian. I remember him from the seventies, you know, like he was a bit of a hard ass, you know.
Caitlin 02:16:40 Yeah, they were different with politicians back then. were not it didn’t have to be as politically correct. They were not very politically correct.
Patrick Oancia 02:16:48 Yeah, they’re a little bit more tr Trump -esque.
Asia Shcherbakova 02:16:52 Of course there’s group behind it. I I I never understood that there’s one representative only of like we have seven and there’s such a small country. Yeah. Switzerland. Like what is this? like power trip of this one person is there’s already there’s at least very American USA American and very science makes And kingdom. Because there’s different areas, you know, Calgary’s a very different reality from Gibbick. Huge. So how come there’s not like a representative from each state and then that’s they work as a council
Caitlin 02:17:37 together?
Asia Shcherbakova 02:17:38 That
Caitlin 02:17:38 makes sense, right? That’s how it works in
Asia Shcherbakova 02:17:41 Yeah.
Caitlin 02:17:43 With the different parts that speak different languages and
Asia Shcherbakova 02:17:46 representatives. You have seven representatives. Which probably brings up It’s all problematic.
Patrick Oancia 02:17:52 Yeah, decision making decision making gets stunted a bit. Sometimes probably decisions can’t be made. But I mean it’s not it’s not one thing being better than the other. But I mean I I I don’t know to what extent we’re gonna have better politics if we go to Spain, but uh I I I Canada, you know, it always had the catalog Yeah, but I’m optimistic about Catalan. I think that you know you look at Catalan like the Quebec like Quebec in a way too, but the Catalonians are a little bit more interested in innovation and and and and progress and like I I don’t I see Quebec I see like the Quebec I see Quebec having so much potential but when you talk to certain people in Quebec like Quebec people. It’s provincial and it’s too focused it’s too focused on the on this uh the system assistance and maintenance of of the French language and they’re just they just somehow take blind spots over how much really cool stuff could be happening here that’s all driven by really smart Quebecwa like innovative business people and technology and education. There’s some really great people and they’re all being stunted. by the uh you know the advent of this uh of these laws which are are very strict about French language. And I’m not against it. I think it’s very important to speak the language of the place that you’re in. That wouldn’t change in Catalan, that wouldn’t change in France, that wouldn’t change in Spain for Castellano. It wouldn’t change anywhere. But I mean it’s just uh I don’t know. I’m uh I’m I’m but I’m happ still happier in Quebec. I’m happier to live here than to live in Toronto or to to to live in Vancouver, right? So for example, I don’t think I want to live in Vancouver. Montreal. Montreal’s fantastic city. But I also love Quebec City. Quebec City too is pretty dim
Asia Shcherbakova 02:19:34 cool.
Patrick Oancia 02:19:35 Winter
Asia Shcherbakova 02:19:35 is even Longer though.
Patrick Oancia 02:19:36 Yeah, winter’s terrible. So that’s what we want to be, you know, that’s why we’d put we want to be in like if we can be in Barcelona. Then if we want, we can one and a half hours we can be in Andorra, you know, like and we can be in the winter. Well thank you very much. Thank you. Thank you. Thank you. Well hopefully we’ll see you. Yeah. Stay in stay in touch and uh enjoy the rest of the weekend. Deaf snippies. So I may be sleeping at your house. Let me be sleeping at your house because all