Yoga Synergy Spinal Movements Sequence with Simon Borg-Olivier скачать в хорошем качестве

Yoga Synergy Spinal Movements Sequence with Simon Borg-Olivier

This is a short low resolution segment of the Yoga Synergy Spinal Movements Sequence DVD by Simon Borg-Olivier. More complex as well as simpler versions of this sequence with instructions are also taught on this DVD, which is available at http://yogasynergy.com/main/spinal-mo.... You can do the simple version of this sequence almost anytime and anywhere, standing, on the floor or in a chair. All you need to do is to be able to comfortably lift your arms and/or lift your shoulders. It progresses from simple versions to harder levels depending your level of health and fitness. This sequence is excellent for the relief of back pain and other problems if done carefully. It is also the easiest way to improve your circulation and energy levels. You can watch a simple one minute version of this simple sequence with easy to follow instructions at    • Yoga Synergy Spinal Movements Sequence wit...   (Preview) This sequence is also the basis of the award winning online yoga course 'Yoga Fundamentals: Traditional Yoga for the Modern Body' by Bianca Machliss and Simon Borg-Olivier, which is available at http://fundamentals@yogasynergy.com This 28 minute video of a series of spinal movement sequences has no verbal instructions, which helps you not to over-think, but if you attempt any of these sequences then it is important to only do what feels good and to not over-stretch, over-tense or overt-breathe. Simple guidelines to attempt part or all of this sequence: 1. make your aim to simply lengthen and relax 2. move your spine starting from the region corresponding to the navel 3. move each vertebrae one at a time 4. always check your fingers and toes can move, your neck can move and you abdomen (diaphragm) can breathe and that you are feeling calm This practice should ideally make you feel warm yet without the heart racing and it gives you energy rather than taking it from you. VideoTimes (minutes and seconds) of the various spinal movements sequences in this youtube video: A. 00m 00s: Pure spinal movements (PURE SPINE: lengthen, lengthen the back (forward bend), lengthen the front (backward bend), lengthen the left side (left side-bend), lengthen the right side (right side-bend), twist to right side, twist to left side) B. 01m 24s: Pure spinal movements in different LEG POSTURES C. 10m 54s: combined spinal movements (BEACH BALL: side-bend plus twisting) (like turning a large beach ball) D. 14m 12s: Combined spinal movements into one arm (PLATE SPIRAL (like holding a plate in your hand to turn it in spirals): Starting with right hand: twist left (move navel to left), lengthen the front (move navel forward and upwards), twist right (rotate navel to right side), lengthen the right side (move navel to right side and upwards), lengthen the back (move navel forwards and downwards then softly backwards and upwards), lengthen the left side (move navel to left side and upwards) E. 15m 44s: Stepping movements with the hips F. 16m 25s: PLATE SPIRAL with LEG POSTURES SEQUENCE G. 19m 38s: FREE FORM SPINAL YOGA DANCE (Optional - only smooth flowing, no jagged movements of arms legs or spine , so safely at your own pace) H. 21m 19s: Cool down PLATE SPIRAL with LEG POSTURES SEQUENCE I. 24m 27s: Cool down PURE SPINE LEG POSTURE SEQUENCE J. 25m 20s: Cool down PURE SPINE SEATED SEQUENCE For further information please see http://blog.yogasynergy.com or join our online courses at http://anatomy.yogasynergy.com and http://fundamentals.yogasynergy.com