Method of Simple Yoga.
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
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. You can be seated comfortably 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, supporting your backbone on three firm bases sufficiently to experience the integrating potential of your cross-legged position.
A strong tripod is formed inside your body by your legs, hips and backbone based on the supports beneath your hips and the ends of your shins as near as possible to your knees that support your backbone on three firm bases. Each more developed cross-legged position gathers your ankles together slightly nearer to your hips and abdomen and supports slightly more of your weight beneath the ends of your shins progressively nearer to your knees developing a pyramidal structure of the combined positions, muscular effort and rest of your legs, hips and backbone that supports your backbone progressively 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 slightly more effort or stretch to support your backbone upright. This allows the muscles at the front of your body to rest slightly more than they rest when you support your backbone upright ordinarily and your breathing becomes more free and thorough than it is ordinarily.
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.
A beneficial cross-legged position develops naturally to become a more integrated position while you remain still. When you’re seated still in a beneficial cross-legged position and you become tired your legs, hips and backbone fall minutely into improved positions.
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.
List of
Chapters:
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 forward slightly and how to verify that the position of your backbone is beneficial
9 Detailed description of beneficial 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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