CAYoga.bolla

CAYoga.bolla

relaxation – mobilization – coordination – strength

CAYoga - online classes

 

MO 19:20 – 20:00 SPINE TREATMENT
(online class)
Newly discover the coordination & connections of lower back – pelvis & thoracic spine – neck – shoulders – arms in order to get to free and total movements. Use your breath and visualisation to redefine movement patterns, strengthen the whole body and say good-by to pain, blockades or discomfort!
This short class is suitable as introduction to CAYoga and focuses on the thoracic spine and lower back. If you suffer from blockades, stiffness or pain in this areas and/or pelvis, shoulders, neck; if you are recovering from injuries or want to resolve long-term problems with the musculoskeletal system, you will benefit from this class!
It’s also perfect to relax your spine at the end of the day (both after long sitting or (intensive) physical activity). Go to sleep with a spine at ease and wake up refreshed and ready for the day.
*PARTICIPATE: CHF 15.-
👉🏽 book & get login-link: info@bollwerk-andreaboll.com or press red button
👉🏽 book as MODULE 1 (4 x), get in touch: info@bollwerk-andreaboll.com
or message IG: cayoga.schweiz.bolla (no later than 1h before class starts)

 

WED 18:30-19:30 HAPPY SPINE – HAPPY LIEFE
(online class)
We work with anatomical visualisation (bones, joints, muscles) and sensory images in order to isolate body parts and experience their functionality in the skeleton-structure. You learn to understand and to guide yourself through the sensations you can experience while practicing and how to use them to break through habits and rebuild coordination and strength.
In this class we focus on lengthening and straightening the thoracic spine and we work with the CAY-tools ‘backbender’, filt mat and rubber stripe. In the studio I’ll provide those tools, online it’spossible to replace them with a small and a big towel and a big book for under the head. For people who live in CH, its possible to borrow or buy the CAYoga-tools from me.
You also can order them here:
*PARTICIPATE: CHF 15.-
👉🏽 book & get login-link: info@bollwerk-andreaboll.com or press red button
👉🏽 book as MODULE 2 (6 x or 8 x), get in touch: info@bollwerk-andreaboll.com
or message IG: cayoga.schweiz.bolla (no later than 1h before class starts)

 

SAT 10:00-11:15 PERKEY PELVIS & LEGS / TURNS & TWISTS (series)
(online class)
This class focuses on series of asanas and is suitable for all levels: start your weekend awake & aware!
*PARTICIPATE: CHF 15.-
👉🏽 book & get login-link: info@bollwerk-andreaboll.com or press red button
👉🏽 book as MODULE 3 (6 x or 8 x), get in touch: info@bollwerk-andreaboll.com
message IG: cayoga.schweiz.bolla (no later than 1h before class starts)


In order to bring STRUCTURE into your practice and for MAXIMUM BENEFIT, I recommend my
CAYoga – MODULES plan:

MODULE 1: 4 x SPINE TREATMENT

MODULE 2: 6 x HAPPY SPINME HAPPY LIFE

MODULE 3: 6 x PERKY PELVIS & LEGS

(contact me if you wish more info)

 

MODULE 4: INVERSIONS (6x or 8x)
👉🏽 book as MODULE 4 (6 x or 8 x), get in touch: info@bollwerk-andreaboll.com

 MODULE 5: BALANCES (6x or 8x)
👉🏽 book as MODULE 5 (6 x or 8 x), get in touch: info@bollwerk-andreaboll.com

 

On request: personal CAYoga sessions (in studio, or online) for specific pain, discomfort, coordination-problems: thoracic spine, lower back, shoulders, neck, arms, wrists, hips, piriformis-syndrome, hamstrings). For more infos
👉🏽 contact me: info@bollwerk-andreaboll.com

 

 

 

YOMO - YOga MOves

 

 

 

 

 

 

from 12 Nov. on regularly on Thursday @flowvillage, Kinkelstr. 10, Zürich
👉🏽 corona-guidelines & book your spot: http://bit.ly/YoMoFlowVillage
👉🏽 flowvillage.ch

YOga MOves

watch info video YOMO

🤸🏾‍♀️ YOMO – YOga MOves combines yoga & dance to a sane, safe and fun way of moving. It helps to mobilize the spine and the joints, releases muscular tension and restores innate mobility and strength.

In YOMO classes, we learn how to move from one yoga posture to another safely and effortlessly. Drawing upon the experience from both yoga and dance practices; we explore how to move in alignment with our bones, joints and muscle structure, building flowy sequences by connecting various yoga moves. The exercises focus on mobility, strength, coordination and relaxation through which our muscles can regain their balance and our bones can find their natural alignment.

Suitable for all body’s, Come and join us!
⚠️ At the moment in YOMO the motto is: work deep rather than far! We keep it within a 1,50 m radius for each participant and wear masks. Additionally to the ventilation, the windows will be opened every 15min. Let’s move sane and safe! But lets move! (1 Nov. 2020)

Deutsch:
YOMO – YOga MOves kombiniert Yoga und Tanz zu einer gesunden, sicheren und freudollen Art, sich zu bewegen. Das Training hilft zudem, die Wirbelsäule und die Gelenke zu mobilisieren, löst Muskelverspannungen und stellt die angeborene Beweglichkeit und Kraft wieder her.

In YOMO-Kursen lernen wir, sicher und mühelos von einer Yoga-Haltung in eine andere zu wechseln können. Schöpfend aus meinem Tanz und CAYoga – know-how biete ich Raum und Zeit uns im Alignment und im Einklang mit unseren Knochen, Gelenken und Muskelstrukturen fliessend zu bewegen. Verschiedene Yoga-Bewegungen verbinden sich zu einer Sequenz voll spannender Körpererfahrungen. Die Übungen konzentrieren sich auf Mobilität, Kraft, Koordination und Entspannung, durch die unsere Muskeln ihr Gleichgewicht wiedererlangen und unsere Knochen ihre natürliche Ausrichtung finden können.

Geeignet für alle Körper!
⚠️ Momentan gilt in YOMO das Motto: bewege in die Tiefe statt in die Weite! Alle Teilnehmer*innen bewegen sich in einem 1,50 Radius um sich selbst. Auch tragen wir Masken und die Fenster werden zusätzlich zur Lüftung alle 15min geöffnet. Wir bewegen gesund und sicher aber lasst uns bewegen! (1. Nov. 2020)

 

 

 

 

 

 

CAYoga - HAPPY SPINE HAPPY LIFE

 

 

HAPPY SPINE – HAPPY LIFE

group class – online & changing locations

(check section ‘upcoming dates’ for the schedule) / send email for recent location / logins: info@bollwerk-andreaboll.com

on Wednesdays
18:30 – 19:30/45

In this class we tackle stress on a physical and mental level. You learn how to use the CAY – tools for relaxation of the postural muscles, mobilisation and coordination of the spine in order to strengthen and reenergize the whole body and mind. Through practicing the asanas we face our ambitions, tensions, stress, pain and compressions. This process of awareness is crucial to (re)experience space and lightness in the body and mind to get to a total free and powerful movement. CAY supports you in approaching the asanas and any kind of training with self-respect and empathy. We work with anatomical visualisation (bones, joints, muscles) and sensory images in order to isolate body parts and experience their functionality in the skeleton-structure. You learn to understand and to guide yourself through the sensations you can experience while practicing and how to use them to break through habits and rebuild coordination and strength. Every class has a specific topic in the focus f.e. ‘dynamic lower back’, ‘happy hips’, ‘flexibility and strength in the upper back’ and unrolls form that point of view warm-up exercises with the support of the CAY-tools and series of asanas.

You will gain flexibility and stamina! – come and JOIN

*CHF 30.- / budget price 25.- / online (60min) CHF 15.-

 

 

CAYoga-personal session - pain or problems with musculoskeletal system - 60min

 

 

CAYoga – personal session – pain or problems with musculoskeletal system – 60min

specific exercises to relax, mobilise, re-coordinate and strengthen painful body parts or problem zones such as lower back, upper-back, shoulder, hips, piriformis-syndrom, overstretched, painful or short hamstrings, neck, wrists, knee, ankles. This private sessions supports recovery from injuries and long-term stress pain.

Give yourself a treat and book a private session for a personal introduction to CAY in your own tempo and according to your needs. You will experience the basic exercises and get familiar with the tools we use in CAY to relax, mobilise, coordinate and strengthen in the first place the spine and how to use breathing as a guide in order to experience space
and lightness and to get to a total free movement and a balanced mindset.

get in touch: andrea.m.boll@gmail.com or IG: cayoga.schweiz.bolla / FB CAYoga.schweiz.bolla

What to expect:

A personal session is right for you if need extra attention and time to reconnect with a discomfort or pain zone or while recovering from injuries.

You’ll learn how to fully relax, mobilise, coordinate and strengthen your body and mind. You will gain anatomical understanding and learn to use visualisation of the functionality of the bones and joints to create space in the body and experience lightness and joy in movement and life. You will get in touch with your strategies and habits and learn how to navigate yourself with your breathing and the help of your perception and sensory images to bring yourself in the here and now.

Prices

one session: CHF 100.- / budget price CHF 80.-
3 sessions: CHF 270.- / budget price CHF 240. –
5 sessions: CHF 400.- / buget price CHF 380.-

*prices per person. Personal sessions can be booked for 1 or 2 people. 50% of the private session fee applies to the 2nd person. Personal sessions take place in Zurich at Yoga Tribe K3 or K6 (Wiedikon or Wipkingen). If you prefer to have a private session elsewhere, we can arrange it together.

*languages: I can teach the class in English, Deutsch, Nederlands, Français, Schwiitzertütsch

CAYoga - personal session for movers, dancers, yogis, athletes - 60min

CAYoga – personal session for experienced yoga-practitioners, dancers, movers, athletes
(60min)

In this session we can focus on your personal needs in your own practices and how CAY can support you in your training in terms of flexibility, stamina, use of breath for a total
and free movement and analysing movement-chains. You will gain deeper understanding of anatomical functionality as well as your habits of approaching movement in general. With the help of CAY-exercises we can localise blockades and compressions, relax, recoordinate and strengthen certain body parts and the whole body and improve your
range of movement and freedom in motion. We reenergise and simply improve efficiency of your training through a calm, respectful and empathetic mind towards yourself and
your environment while performing your training.

get in touch: andrea.m.boll@gmail.com or IG: cayoga.schweiz.bolla / FB CAYoga.schweiz.bolla

Prices

one session: CHF 100.- / budget price CHF 80.-
3 sessions: CHF 270.- / budget price CHF 240. –
5 sessions: CHF 400.- / buget price CHF 380.-

*prices per person. Personal sessions can be booked for 1 or 2 people. 50% of the private session fee applies to the 2nd person. Personal sessions take place in Zurich at Yoga Tribe K3 or K6 (Wiedikon or Wipkingen). If you prefer to have a private session elsewhere, we can arrange it together.

*languages: I can teach the class in English, Deutsch, Nederlands, Français, Schwiitzertütsch

What is CAYoga?

What is CAYoga?
The CAYoga practice aims to reveal areas of stress and tension in our body. The exercises mobilise the spine, release muscular tension and restore our innate mobility and strength. By working through stiff areas, you are facing not only your habitual patterns and physical structure, but also the way in which you interact with yourself and the world around you. Becoming conscious about these patterns opens up a path to release blockages and emotions that no longer suit you. The result is a feeling of relief, lightness and spaciousness in the body and the mind; a feeling of being totally at ease, both in yoga and in life.

Is CAYoga for you?
Critical Alignment Yoga is accessible to every ‘body’. It can help someone who is suffering from back-related pain and discomfort, it can help beginners who want to start practicing yoga in a safe way, and it can help advanced practitioners who want to deepen their yoga, dance or sports practice.

Offered in a safe, restorative atmosphere, the CAYoga practice incites curiosity about the body, its anatomy and functionality and helps to develop healthy movement patterns. Everyone can implement those in daily life, immediately and directly. Weather it’s while sitting at the laptop or while performing complex movement sequences.

Andrea Boll is a certified CAYoga teacher.
Find out more about CAY: criticalalignment.nl
Get in touch to book a class or get to know more about my CAYoga – offers: info@bollwerk-andreaboll.com
IG cayoga.schweiz.bolla FB: CAYoga.schweiz.bolla

From Critical Alignment Yoga you’ll learn how to:

  • Deepen your body awareness by identifying your unconscious habitual patterns, and see how these habits limit movement and become sources of back (related) pain, discomfort, stress, and even injury.

  • Interrupt unhealthy habitual patterns from the inside out, linking your body and mind through practicing the asanas and using the specific CAY-tools to support you in your practice.

  • Restore crucial mobility and build up core strength and balance.

  • Refine your yoga practice (inversions, standing postures, forward bends, backbends, twists, and seated postures) through precise, subtle physiological adjustments.

  • Enhance a sense of freedom by bringing ease and lightness into your practice and ultimately into your life.

CAY-props to break through habitual patterns

CAY founder (Gert van Leeuwen) developed props to assist with relaxation and
strengthening the postural muscles:

  • a length of rubber called a ‘strip’ to relax the upper back and neck

  • a headstand frame (headstander) to further mobilise and strengthen the spine and
    support the practice of head-, hand-, and shoulder-stand as well as increasing mobility
    and strength of shoulders and arms.

  • a rounded wooden arch (backbender)

  • a rolled-up felt mat, and a wide rubber block

All of those props assist with relaxation and strengthen the postural muscles. See demo- videos here.

 

About Andrea Boll & CAYoga: I’m a choreographer and dancer ever since I came to planet earth. I make dance pieces for the stage, in public spaces and in nature as well as dance movies. I teach Contemporary Dance, partnering and outdoor training and I’m as well a certified Critical Alignment Yoga Teacher! I have practiced CAYoga since the early nineties with founder Gert van Leeuwen in Amsterdam. 

Find out more: 

IG: @cayoga.schweiz.bolla
FB: @CAYoga.schweiz.bolla
WEB:
 bollwerk-andreaboll.com/cayogabolla & criticalalignment.nl

To change you need your body!

Let one bone go with gravity so another one can fly!
In CAYoga we work with anatomical visualisation (bones, joints, muscles) and sensory images in order to isolate body parts and experience their functionality in the skeleton-structure. The exercises mobilise the spine, release muscular tension and restore our innate mobility and strength.

get started!