S.I.M.P.L.E. Y.O.G.A. Guidelines
What is SIMPLE YOGA and how to practice.
Daily Spinal Maintenance (14 minutes)
Movements to keep your spine healthy, flexible and resilient.
Healthy back and hips (12 minutes)
A short and sweet sequence focused on releasing tension in the lower back, hips and thighs.
Healthy Shoulders (10 minutes)
A brief yet very effective and relaxing exploration of the natural range of movement in the shoulders.
Spinal massage (20 minutes)
Massage your spine with these postures and movements to decrease tension, enhance flexibility and improve circulation.
Optimize connections shoulders, spine and hips (25 minutes)
Decrease tension from your upper back and shoulders to improve shoulder function and flexibility. Explore range of movement in your hips.
Aligning your spine (22 minutes)
Explore spinal movements for enhancing balance and improving alignment.
What is Y.O.G.A. and suggestions for practicing
YOGA : You Organically Growing in Awareness
Yoga is Presence. Presence is attending to every unique here and now moment of your life. Being present is a choice that only you can make. As we attempt to be present we start noticing restrictions and inefficiencies that hinder our ability to participate consciously, deliberately and wholeheartedly in our lives.
Yoga is one path to grow in our awareness organically. Organically means that we explore our options for thoughts, feelings, movements, breathing and interaction in a gradual and sustainable manner. As we find limitations, obstacles and restrictions we make adjustments to move beyond our current levels of understanding. Slowly our growing awareness results in more harmonious relationships between our body, mind, emotions and breath. We can see our practice as a combination of Self-Awareness, Self-Care and Self-Regulation. As a result, we enhance the quality of our participation in our life and live a vibrant, meaningful and wholehearted existence.
How to practice yoga: SIMPLE: Self-Inquiry Modulate Propensities for Life Enrichment
In all endeavors it is tempting to keep making things more and more complex. We keep our yoga practice simple. Yoga is one way to know ourselves thoroughly. We start by engaging in self-inquiry. We pay attention to our inner world and to our participation in our life. We notice our tendencies, some helpful, some unhelpful, some conscious, some unconscious. We learn to modulate our propensities so that all our actions contribute to enrich our life.
Suggestions for practice
- Consider your practice a gift you give yourself, the gift of self-care.
- Set up a space that invites you to practice
- Notice how you feel before your practice
- Choose one of the 6 practices
- Choose a different practice every day to expand your natural range of action
- Make your practice enjoyable.
- Savor the effects of your practice.
- Practice whenever you can. If you skip a day or a few days, don’t make that into a problem. Just practice what you can when you can. 🙂
- To make your practice a beneficial habit you may want to practice with regularity, preferably at the same time and in the same space so that your practice becomes part of your daily routine.
S.I.M.P.L.E. Y.O.G.A. posture and movement principles
- Conscious and deliberate movement: Be aware of what you are doing and how you are doing it.
- Explore your natural Range of Action: What can you do without causing pain or strain?
- Well distributed movement: Your whole body contributes to the movement, so that your actions don’t hinge on a single muscle or joint.
- Avoid strain, struggle and self-judgment.
- Do only what is within your control.
- Smile and enjoy!