Try this Joint Synergy Practice

This is a simple symmetrical practice of Joint Synergy that is referred to as the Earth-Fire-Sun Practice. It is two spinal elements, shortening and lengthening (Earth), combined with forward-bending and backward-bending (Fire), practiced in an energy-giving manner.

In this video one click means simply copy my movement subject to feeling safe and good, and three clicks means keep doing the pattern I create less or more than me.

The basic practice has three stages:

1: Musculoskeletal Stage: In these linear musculoskeletal exercises take each joint linearly through their comfortable full range of motion (ROM), moving back and forth from one side of the range to the other.

2: Fluid Stage: In these fluid exercises, move each joint smoothly through circular or figure 8-like curves. Avoid any sensation of stretch in this part of the practice and simply move between about 10-90% of ROM. Once the fluid joint have been learnt then relax the rest of your body and allow these movements move the rest of your body right to your core.

3: Fluid From the Core Stage: Once you can see how each of the joint movements affect your core then reverse engineer the process and make your core move first in order to instigate the joint movements. Think of each fluid joint movement like playing a musical instrument.

Once you’ve learnt to play each instrument individually then try to play all of them at once like an orchestra with many instruments all playing in a harmonic perfect synergy. Whenever your mind, the conductor of your orchestra, chooses, each ‘instrument’ can be played ‘louder’ or ‘softer’, and each fluid joint movement.

All natural movement should be initiated from the core. The core is a central point between the navel and the pubic bone, between the tail bone and the sitting bones, and between the diaphragm and the pelvic floor. It is the seat of your ‘action mind’. **********

Simon Borg-Olivier and Bianca Machliss, are exercise-based physiotherapists and co-directors of YogaSynergy. Many Thanks to Synergy teacher Jennifer Genest for demonstrating the Joint Synergy practice in this video

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