This is a visually instructed 25 min Beach Practice of a fluid Version of 5D Synergy Flow Intermediate Level Introduction Sequence. If you wish to follow this then please follow Simon who is in the middle but also see the many different variations everyone here is doing. The practice is based on the Yoga Synergy Fundamentals Introduction developed by physiotherapists Simon Borg-Olivier and Bianca Machliss over 30 years ago as an introduction to Ashtanga Vinyasa Yoga.

It consists of:

• the nerve tensioning sequence

• then continues into the 12 Ether of Moon-Sun spinal movement sequence

• then the one legged spinal movement sequence in its active form and

• next the one legged sequence with its persisted form.

• This is followed by a simple arm balancing posture,

• some resetting spinal postures and

• then this leads to a standard standing meditative stance.
  
  For practising with this video follow mainly Simon Borg-Olivier who is in the middle with the grey shorts but also see the variations that all the other practitioners offer.
  
  You can see a verbally instructed version of a similar simpler practice at
  https://simonborgolivier.com/5d-flow-spinal-synergy-beach-practice
  
  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:

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

2. Shoulders:

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

3. Neck:

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

4. Pelvic Floor:

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

5. Lower Back & Abdomen:

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

6. Face:

   1. 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 (First Single Click: First expand the pelvic floor, then your lower back, then upper back; Second Single Click: expand first your chest then abdomen)

• Two Clicks (Compression/Relaxation):

  • Move towards the earth—softening, gently compressing, and relaxing inward (First Double Click: First softly contract your lower abdomen and round out your lower back at your L5-S1 just below the top of your hips, then push in your middle back, then your upper back; Second Double Click: push you in your lower chest, then your abdomen)

• 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 (Wavelike Expansion and Compression of the core and trunk)

• Expand: gently extend your hips as you first expand the pelvic floor, then your lower back, then upper back , then expand your chest then 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.
  
  
  
  
  Thanks especially to the Senior Students & Teachers of 5D Synergy Flow who demonstrated and practiced with us in this Video:
  Ana, Stefan, Denis, Blashka, Penelope, Om, Tom & Olga.