Method of Simple Yoga.
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 condense 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 beneath them supports your backbone thoroughly enough to experience the integrating potential of your body.
A strong tripod forms inside your body above the 3 points of contact between your hips and shins as near as possible to your knees and a firm support beneath your body that supports your backbone more thoroughly than any other position of your body. Each more developed cross-legged position supports more of your weight beneath the ends of your shins nearer to your knees and supports your backbone more thoroughly.
When you’re seated in a beneficial cross-legged position more muscles exert effort to support your backbone upright than when you’re walking, standing or seated on a chair. Standing your backbone upright and curved or leaned forward 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 ordinarily when you support your backbone upright and your breathing can be more free and thorough than it can be ordinarily.
The architecture of your legs, hips and backbone and their potential to be gathered together into progressively more integrated positions enable the nearly effortless development of a beneficial cross-legged position that’s described in this text. The proportions of length and range of motion of your hips, thighs and shins have the potential to be gathered into progressively more integrated positions as you gather your ankles and wrists together as near to your hips and abdomen as you can support them comfortably.
You experience the benefits of simple yoga at every stage of progress of your physical position. All of the positions described in this text can be experienced spontaneously without needing to learn or think about a method.
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 integrating potential of being seated on 3 firm 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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