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At the request of K. I have added a link to my Physical Alchemy 'Library' (Recommended Reading List). The oral teachings I have been blessed enough to encounter in my life from my three Teachers are the highest form of knowledge I have received (and that information does not exist in any books). These texts are the nearest possible approximation extant in textual form, and there are some great books that completely shifted my perspective here. I hope you find something to enjoy: http://physicalalchemy.com.au/library/ [D]

Hi Every Body, This is the thread for the posting of questions and ideas that you would like us to discuss in forthcoming Coffee Shop Conversations. We may, in fact likely will, deviate all over the place after the initial question but hopefully we can group like-minded questions into broad schema for a specific CSC theme. DW & KL

The second in this new series is now live. A technical note: the two-shot camera was not focused (the image was completely soft), so I decided to edit this program differently. We shoot in 1080p only these days, and master in that HD format, before outputting at 720p (there is no visual difference if viewing on a computer or anything smaller, and the files are half the size). This means we have considerable latitude in the look of the final program. So, this time, I reframed both the closeups on the other two cameras in FCPX, and I am happy with the results. I have made a 160kb/second podcast too; link below. And our thanks to Cherie Seeto and Ken Lamb for the use of their lovely space, with its abundant natural light. The thread we talk about is relinked here, too, below. Vimeo (free download): https://vimeo.com/kitlaughlin/dwklcoffeeconversation2 Podcast: https://s3-ap-southeast-2.amazonaws.com/kl-podcasts/Dave-and-Kit-Coffee-Shop-Conversation2.mp3 The Forum thread we discuss: http://kitlaughlin.com/forums/index.php?/topic/789-muscle-tension-and-flexibility/ Comments very welcome. DW will be starting a new thread so you can post conversation topics; I think this is a great idea.

https://vimeo.com/136117742 The inaugural Neo-Alchemical Conversation (which is Dave interviewing various interesting and virtuous humans he knows) is out.. first cab off the rank is a discussion with Mountain Hammer (aka. Craig Mallett. aka Hammer.) on a modular paradigm we are both calling Re-Enchantment Arts. Take a peek inside.. [DW]

Hi Every body, Last weekend Craig [Mountain Hammer] and I finished editing my VOD instructional on the basics of how I use Hanging-Stretching in my Physical Alchemy method. In this approach Hanging is fused with Stretching, Directed Breathing methods and Micro-movements (Spinal waves, undulations and spiral patterns) to facilitate soft tissue re-patterning. The video offers a few of my favorite hanging exercises, including: Hanging Spinal Waves Elevated Lateral Hanging Hanging Liver and Spleen Rib Work Hanging Upper Rib work ** The Vimeo Link is currently not embedding properly** Go to Vimeo and enter Dave Wardman and you should see the same image as I use here. In the VOD section. When I figure out what is wrong I will insert the correct link. It also includes a small section on theory and programming, which I will expand in this thread if people have questions. As Craig pointed out to me, I say 'use a volume based protocol' a lot in the clips. What I mean be this is emphasis not working these stretches intensely and or long duration in the beginning (obviously the risk of falling off the bar, but also this intensity prevents the sensory dimension we are after.). I recommend starting off doing the stretches more often and at a medium intensity. Of course, for Advanced practitioners other options become available.. Some of the stretches utilize one-arm drapes, so somewhere between the strength-endurance necessary for a two-arm hang and a one-arm hang. Some options for unweighted and changing leverage are presented, but if you have insufficient grip strength you are best off focusing on the basics shown in Craig's introduction to Hanging series - of which this VOD can be seen as a progression along a certain line (Hanging-Stretching as opposed to more strength based Hanging variants). For beginners (inability to do one-arm hangs but can do two-arm hang for around 60 seconds) who have the requisite strength-endurance and co-ordination I recommend you pick one of two of the exercises and try them either at the end of a strength or movement session where you have not completely fried your upper body and grip or work 'volume' or accumulation of time in hang through-out the day on your active recovery days. Make use of the change in leverage techniques so you are not holding the whole weight of your body up with the stretching side arm. For Intermediate (2 minute plus two-arm hang, one-arm hang 10-20 seconds) practitioners you can do the same as above in terms of programming but should have the body awareness necessary to use these stretches even after strong upper body work (given adequate rest) at the end of a workout. Doing the stretches after having heavily worked the upper body does have some advantages. You can also play with different hanging-stretching on active recovery days. You should have the strength to use some of the stronger hangs, plus breathing and micro-movements, to really get into some aspects of the ribs, lats, trunk and arms that are difficult to find any other way, and this will feel good. Hanging stretching feels good for people doing higher volumes of strength work and/or martial arts, grappling and other movement arts. You will see a lot of people intuitively hang into some of the positions I have shown, but harder ever do they fuse this with the Directed Breathing approach (and they often come out a fair few breaths before they would have got a more profound result). Advanced practitioners should view these exercises as ideas and go exploring. This is just my basic outline applied to a few stretches. There are many other stretches in this syllabus and many other little movements, supports, addition of partner traction and spiral vectors, etc., that will come out in future Instructionals - but you can probably conjure up some great stuff yourself. The Basics are: • Anyone can make the stretch stronger, what you want is to dial the stretch to strong enough to elicit the desired stretch location and sensation, whilst simultaneously being easy enough to work controlled Directed Breathing vectors into the stretch arc and use micro-movements to 'wring out' the stretching soft tissues. • Directed Breathing is a controlled, slow and aware breathing arc ballooning into the of the stretch. This induces a pulsing, 'jellyfish' movement vectors into the stretch and the brings forth new muscles and soft tissues (fascia especially) that evade normal techniques. • Micro-movements are another additional vectors added into the tissues of the hanging stretch. The bar/ladder bars/tree branch form an anchor and the distal end, you can use proximal movement patterns to 'wring out the human towel'..so to speak. Some of the main patterns used are: lateral undulations, spinal waves and oscillations (segmental rotation) of specific spine regions. Of course, this is a basic template. Advanced practitioners should try any and all movements (safely and with Awareness) in their search for areas of sensori-motor amnesia and inhibition. • I have found that the addition of Directed Breath and Micro-movements works better for me in solo Hanging Stretching than using Contact-Relax protocols. C/Rs work better in partner hanging stretching - and can be combined with Directed Breathing and micro-movements (squirming into partner resisting force).. but this will be in the Advanced Alchemical Hanging VOD! Let me know what you think and if you have further questions. [D]

Adding the URL for the podcast: https://s3-ap-southeast-2.amazonaws.com/kl-podcasts/Dave-and-Kit-Coffee-Shop-Conversation1.mp3 "The Origins of Stretch Therapy, and Deep Well Being" Part one of a new series, Dave interviews Kit, and together they explore the origins of our collective work. Influences include G. Spencer Brown, Anthony Wilden, Alfred Korzybski, the Buddha, and countless students, here and overseas. Kit talks about how he discovered some of the core techniques of ST (before find that, of course, he was only re-discovering what others had found!), and Dave asks Kit about some of his major influences in his thinking.

Hi Every body, The first of the Alchemical Stretching series VODs is almost complete and will be coming out this weekend. It will likely be a suite of new, strong hip opening stretches with Physical Alchemy flavour. New Stretches featured: • 'Kali-ma!' Hip Flexor Stretch • Siesta Hip Flexor Stretch • Siesta Modified Front Splits The stretches will be easily understandable by people with a background in ST or other quality stretching disciplines. Nevertheless, have a read of my Alchemical Stretching article for the flavor in which I utilize these stretches. More to come. [D]

Hello Every Body, This is latest video is a sort-of second part to the '3 Phase Stretching Diagram' Video I posted a fortnight ago. This clip goes more into my approach to Alchemical Stretching, the Re-Patterning Effect and some of the parameters that can be dialed so as to bring about the Alchemical Stretching State. Let me know what you think. [D]