This detailed practice is specifically designed for experienced students seeking a deeper understanding of the subtle energetic and physiological aspects of the Five Dimensional Flow. Simon guides you through precise movements, integrating breathwork, posture, energy flow, neuromuscular activation, and conscious relaxation.

The class is presented in two distinct sections:

• Verbally Guided Detailed Instruction (0:00–24:35)

• Visually Guided Practice with Music (24:35–1:04:35

Preparation & Alignment Principles:

Begin standing, feet hip-width apart, knees softly bent. Maintain a relaxed stance with your weight distributed evenly through your feet.

Consistently monitor six key relaxation points throughout practice:

1. Fingers:

   Keep elongated yet entirely relaxed, moving them softly like playing a piano.

2. Shoulders:

   Maintain distance between shoulders and neck base, occasionally rolling softly to maintain space and softness.

3. Neck:

   Always lengthened and tension-free, crown gently lifted upward, chin slightly inward unless instructed otherwise.

4. Pelvic Floor:

   Relax completely—softening as if initiating urination or defecation, creating openness and relaxation through the pelvis.

5. Lower Back & Abdomen:

   Actively lengthen your lower spine downward, releasing abdominal tension. Abdomen remains soft and naturally breathing throughout.

6. Face:

   Relax jaw, lips softly touching yet open inside, eyes soft (outer eyes gently down or closed; inner eyes softly lifting upward).

Auditory Cues – Meaning of Click Sounds:

• One Click (Expansion/Lift):

  Move away from the earth—expanding, lengthening, and gently lifting the body.

• Two Clicks (Compression/Relaxation):

  Move towards the earth—softening, gently compressing, and relaxing inward.

• Three Clicks (Repeat):

  Continue the current cycle or movement rhythmically at your own intuitive pace.

• Four Clicks (Free Movement):

  Transition to intuitive, fluid, free-flow movement for a brief period.

Exploration of the Five Dimensions:

Dimension 1: Ether (Expansion and Compression)

• Expand: gently lift pelvic floor, lengthen spine upwards, expanding chest and abdomen.

• Compress: softly relax downwards, gently bringing abdomen and chest inward.

• Breath naturally follows; movements remain subtle and intuitive.

Dimension 2: Earth (Lengthening and Shortening)

• Lengthen (expand upward): raise arms above head; softly extend pelvic floor, spine, chest, and arms.

• Shorten (contract downward): round your lower back subtly, gently bringing collarbone towards pubic bone; arms softly lower.

• Keep shoulders soft, resembling a child hanging from a branch; minimal muscular effort.

Dimension 3: Fire (Forward and Backward Bending)

• Forward bend initiated from lower back; softly round lumbar region, subtly compressing front of the body.

• Backward bend initiated from upper back; gently lift chest, opening throat and chin upward.

• Always initiate movement from core outward, maintaining softness and internal spaciousness.

Dimension 4: Water (Side Bending)

• Lengthen laterally, softly opening one side while maintaining softness in pelvic floor and opposite hip.

• Transition smoothly, lengthening opposite side.

• Regularly release facial tension and maintain easeful breathing throughout.

Dimension 5: Air (Twisting)

• Initiate twist gently from deep core—pubic bone and lower abdomen rotate first. Upper body, arms, and head softly follow.

• Maintain gaze forward, chin gently neutral to avoid neck strain; rotation occurs naturally at waist-level and upper torso.

Detailed Movement Principles and Energy Flow Cues:

• Movements are always led subtly by your core, initiating from lower spine and pelvic region outward into limbs.

• Regularly remind yourself to use minimal muscular effort; let gravity and internal energy guide your movements.

• Sustain awareness of subtle physiological shifts, experiencing internal massage and gentle release through your spine, organs, and connective tissues.

Practice Tips and Energy Awareness:

• Core Movement: Observe your core—especially lower back, abdomen, pelvic floor—initiating all subtle movements. Arms and legs follow intuitively.

• Softness Principle: Continuously soften unused body parts; cultivate effortless strength and ease.

• Breath & Energy Flow: Allow breathing to be natural—never forced; breath spontaneously synchronises with subtle body movements.

• Relaxation Awareness: Continuously scan for tension, consciously relaxing fingers, shoulders, neck, pelvic floor, abdomen, and facial muscles. Soft jaw and gentle smile enhance energetic relaxation.

Part One (0:00–24:35) Verbally Guided:

Simon provides clear verbal guidance and demonstrates precisely each dimension, cueing with clicks and regular verbal reminders. His occasional shifts in perspective provide clear visual aids. This section establishes foundational subtlety, helping you refine precise internal alignment, soft muscular activation, and deep energetic connection.

Part Two (24:35–1:04:35) Visually Guided (with music):

Following the verbal instruction, Simon guides a flowing visual practice set to relaxing music. You will intuitively move through multiple cycles of all five dimensions, combining expansion, compression, lengthening, shortening, forward and backward bends, side bends, and twists.

Observe closely, following Simon’s subtle movements, continuously refining your sensitivity to internal energy flows, subtle spinal movements, and deep muscular relaxation. Regularly return to relaxation points, checking softness, spaciousness, and gentle breath flow.

Integrating One-Leg Balances and Movement Variations:

Later in the class, Simon introduces gentle variations such as single-leg balances, soft rotations of hips and shoulders, and shifting weight. Maintain subtle awareness of core-driven movement, minimising muscular tension and promoting energetic ease. Use variations to enhance balance, coordination, and refined neuromuscular awareness.

Final Standing Relaxation and Energetic Alignment:

The practice concludes with a mindful standing relaxation (similar to Tadasana in Yoga), inviting energetic integration:

• Lengthen comfortably upward, maintain softness in fingers, shoulders, pelvic floor, abdomen, and face.

• Align energetically by gently lifting collarbone, relaxing throat, and using subtle facial cues (gentle smile, inner eye lift).

• Remain quietly aware of subtle energetic shifts, calming breath, and integrated body alignment.

Closing Practice and Chant (Optional):

The verbal section ends with gentle expansion, contraction, and a simple chant. Simon then guides the visually-instructed practice without spoken words, allowing deeper energetic immersion. Embrace the meditative quality of intuitive movement, allowing music, subtle breath, and gentle internal cues to guide your practice.

Enjoy your deeper exploration into this advanced Five Dimensional Flow practice!

Simon Borg-Olivier