Method of Simple Yoga.
 
 
1  You can experience the integrating potential of your body when you’re seated in the best cross-legged position that you can maintain comfortably in your present physical condition and you stand your backbone upright and curved or leaned forward far enough so that when you contract the muscles of your abdomen inward to exhale the following inhalation can be effortless.  When you’re seated in a beginner’s cross-legged position standing your backbone upright and curved or leaned forward far enough to press the ends of your shins as near as possible to your knees downward on the upper side of your ankles and feet or on small firm cushions beneath them supports your backbone thoroughly enough to experience the integrating potential of your body. 
 
  A strong tripod formed by your legs, hips and backbone inside your body based on the 3 points of contact between your hips and shins as near as possible to your knees and the firm support beneath them supports your backbone more thoroughly than any other position of your body.  Each more developed cross-legged position gathers your ankles together nearer to your hips and abdomen and supports more of your weight beneath the ends of your shins nearer to your knees and supports your backbone more thoroughly.
 
  More muscles exert effort to support your backbone upright when you’re seated in a beneficial cross-legged position than when you’re walking, standing or seated on a chair.  Standing your backbone upright and curved or leaned forward slightly engages the muscles beneath your thighs and posterior and at the sides and back of your body to exert effort or stretch to support your backbone upright. This allows the muscles at the front of your body to rest more than they rest when you support your backbone upright ordinarily and your breathing is more free and thorough than it is ordinarily.
 
  A beneficial cross-legged position develops naturally to become a more integrated position while you remain still.  When you become tired your legs, hips and backbone fall minutely into improved positions.
 
  The proportions of length and range of motion of your legs have the potential to be gathered together into progressively more integrated positions.  The architecture of your legs, hips and backbone when you’re seated in a beneficial cross-legged position and the potential of your legs to be gathered into progressively more integrated positions enable the nearly effortless development of a beneficial cross-legged position that’s described in this text.
 
  You experience the benefits of this yoga at every stage of progress of your physical position.  Experiencing the most integrated position of your body that you can maintain comfortably in your present physical condition for even one cycle of inhaling and exhaling your breathing is thoroughly beneficial.
 

This text describes how you can combine natural positions of your legs, hips and backbone, small muscular effort and rest to be seated in a beneficial position of your body

1  Chapter 1 is a complete description of the method of simple yoga. This chapter contains enough information for you to begin and progress in simple yoga without personal help from an instructor. All of the following chapters provide detailed information about the method.

2  Detailed description of a beginner’s cross-legged position

3  Experiencing energy, effort, tiring and rest in the muscles that support your body upright while you remain seated still to benefit from the position of your body

4  Progress in the development of a cross-legged position and how to lift your ankle with your hands to support it on the upper side of your opposite leg

5  Main concerns of simple yoga

6  Information that can help you to be seated in a beneficial position on a chair

7  How to support a kneeling position 

8  Why you need to curve or lean your position forward slightly and how to verify that the position of your backbone is beneficial

9  Positions, muscular effort and rest of your shoulders, arms, hands and headg

10  A friend can help to verify some features of your position of yoga

11  The benefits of being seated on 3 bases of support 

12  Diagrams of the architecture of your legs, hips and backbone when they’re gathered in four progressively more integrated positions

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  About the author   Any part of the text might be improved

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© December 15, 2024

Chapter 1