by Simon Borg-Olivier MScBAppSc(Physiotherapy)
I am constantly being asked during workshops and after classes what my opinion is about different yoga styles. I do not want to speak against any style of yoga because, with the right principles, all yoga can be performed in a safe and effective way that will help you both physiologically and anatomically. A yoga practiced with the following fundamental principles of the Yoga Synergy System will enhance blood flow in the body and will help develop strength and flexibility without feeling over-tense or over-stretched.
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1. Begin each exercise with active movements:
Active movements, when done slowly (at least at first), are the most important feature of a yoga practice that makes your practice closer to traditional yoga. By initiating all your practice (both in exercise and yoga) with active movements you elicit the reciprocal relaxation spinal reflex that allows you to develop strength without becoming tense, develop flexibility without feeling like you’re stretching, increase blood flow without needing to make your heart beat faster and staying relaxed and stress free while still doing something.
2. Before learning any complex breathing learn to breathe naturally into your abdomen:
Abdominal breathing stimulates the parasympathetic nervous system (the ‘relaxation response’), which is responsible for the unconscious regulation of organs and glands of the digestive system, the immune system and the reproductive system. Breathing into the chest, however, tends to activate the sympathetic nervous system (the ‘flight-or-fight response’), which tends to increase stress levels while decreasing immunity, digestion and the functional activity of the reproductive system.
3. Focus on spinal movements:
As a result of modern sedentary life our spines tend to be very stiff. The less the spine is able to move, the less blood and energy can flow through the body as the spine is the main energy channel in the body. Thus, it is of utmost importance to move your spine in all its pure planes of movement (spinal traction and compression, flexion and extension, left and right axial rotation and left and right lateral flexion) and keep it as agile and flexible with regular exercise as possible.
4. Graded use of breath:
It is always good to begin each version of an exercise or posture with simple natural breathing. Then, once that version of the exercise or posture has been mastered (in a relaxed stress-free manner), progress from simple natural breathing to enhanced abdominal breathing, enhanced chest breathing, complete breathing, breath retention and finally breathing into different parts of the body including the limbs. For the modern western body – in which energy is blocked and is usually over-tensed and over-stretched – the most important task is to learn natural abdominal breathing. Natural abdominal breathing – moving the diaphragm actively down on inhalation and passively up on exhalation – will send out a message to all the internal organs that they are safe and protected. Thus, natural abdominal breathing will sooth the nerves and calm the mind. The progressive development of breathing can also help to massage the internal organs, give relief from prolapsed organs, traction the spine, improve circulation, relax muscular tension (especially with the trunk) and boost the immune system. In addition, if your breathing progresses to the point that you can actually breathe less than normal (mild hypoventilation) you can trigger a slight increase in the acidity levels of the blood that can calm the nervous system, bring relief from asthma, reduce appetite and significantly increase energy levels.
5. Gradation of postures.
Always remember that you have a choice when it comes to performing a moving exercise (vinyasa) or static posture (asana) ranging from simple (easy) versions to complex (difficult) versions of each posture or sequence. Therefore, every person should find the level of difficulty that his or her body is comfortable with. To a make a posture easier simply apply the rules …’stretch less’, ‘tense less’, ‘breathe less’, ‘think less’ and ‘move slower’.
Fundamental principles of the Yoga Synergy System and how to respond to a teacher:
These 5 points listed above are some of the fundamental principles of the Yoga Synergy System that are accessible to everyone. These principles and the Yoga Synergy method can be applied to any physical practice. If you follow these principles with any style of yoga you can be fine. If a teacher does not let you apply these formulas during your yoga class, then it may be better not to carry on with those classes. Be careful not to be pushed into doing anything that does not feel good or that you do not wish to do. Good teachers try to encourage but not impose. They should know that, but if they have forgotten, maybe you can remind them that you are trying to be ‘firm and steady, but also calm, relaxed and peaceful’ (‘sthira sukham asanam’). Remind them that you are trying to exercise in a stress-free way for your body and mind. Tell your teacher what you and your body and mind needs and also what it wants. Generally you know your body-mind better than most teachers or therapists do. If a teacher will not listen to you in these matters then I think maybe you should think twice about attending their class.
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