Simple Spinal Movements for Health and Wellbeing

* Appropriate movement can regulate breathing and enhanced circulation with profound calmness.

* These simple combined spinal movements create synchronised patterns of expansion and contraction within the body that regulates your breathing provided you are relaxed.

* If you simply allow the air to come in and out as you move through these 4 main linked positions you will notice inhalation tends to take place when the legs straighten (knee extension), the front of hips open (hip extension) and shoulder blades are lifted (scapular elevation), while exhalation tends to take place when the legs bend (knee flexion), the front of hips close (hip flexion) and shoulder blades are lowered (scapular depression).

* Hip extension lengthens the psoas muscle, which pulls on the diaphragm, and causes it to make an abdominal inhalation. Similarly, shoulder elevation causes chest Inhalation.

* At this speed each inhalation should be no more than a few hundred mls of air per breath, or no more than 1/10 of the lungs per breath so as to avoid hyperventilation.

* In a healthy person this should cause increased heart rate (HR) on inhalation and decreased heart rate on exhalation.

* This increased heart rate variability (HRV) enhances the health of the immune system digestive system and reproductive system and promotes longevity.

I’m happy to be teaching about this and so much more on our 300 hour intensive in Bali (24 Sep – 27 Oct 2019) and out 200 hour intensive in Goa, India (1-29 Feb 2020). Also looking forward to teaching shorter intensives soon in Brighton, UK; Barcelona; Perth; Israel and Bangkok.

You can see details of our live and online courses at

My forthcoming live and online courses:
*** 10-12 August 2019:
Synergy 3 day workshop
SPACE Studio,
Brighton, UK

*** 1-23 August 2019:
NowHere Yoga TTC 200 hour intensive residential teacher training (Simon teaching the last 100 hours)
Near Barcelona, Spain

*** 24-25 August 2019:
Synergy Weekend Workshop
Barcelona, Spain…/simon-borg-olivier-masterclass-series/

*** 6-10 September, 2019
Synergy Workshop, Home of Yoga
Perth, Australia

*** 22 September 2019:
One day Synergy Workshop,
Ihana Yoga Melbourne, Australia

*** 24 September – 27 October 2019:
200/300/100 hour Synergy Intensive TT
Om Ham Retreat, Bali, Indonesia

*** 30 October – 10 November 2019:
Arava Festival and Synergy Workshops,
Israel (various locations)

*** 13-24 November 2019:
10 day Synergy Intensive Retreat
Paradise One Resort, Byron Shire, Australia

*** 26 November – 5 December 2019
64 hour Synergy Intensive training
Bangkok, Thailand

*** 18-22 January 2020:
Applied Anatomy and Physiology of Posture, Movement and Breathing.
Brisbane, Australia

*** 1-29 February 2020:
200 hour Synergy Intensive TT
Mandala Retreat, Goa, India
“Yoga fundamentals” / “Applied Anatomy and Physiology of Yoga” / “Therapeutic Applications of Posture, Movement and Breathing”

Thanks to Carlisle Amlak and Zaplin Vermie for hosting us for the last 10 days at their beautiful retreat centre in Maine. It was a really amazing intensive with brilliant participants.

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