Please use the following guidelines for practicing with this visually instructed class:

* Please note that Simon moves his body occasionally into different place to give a better view of what he is doing. Please keep facing the screen at this time.

* Move actively into postures (At least initially use your own muscles to come into postures not external forces such as gravity, one limb pulling another or momentum)

* Lengthen your body (Especially keep length in the fingers neck and lower back)

* Relax your body (Especially your pelvic floor, neck and your face, and make it so your breath can easily inhale from the lower abdomen and lower back)

* Breathe naturally (Inhale into your pelvic floor, lower back  and lower abdomen, make passive exhales with no additional muscle tension, breathe as little as you comfortably can, and forget the breath of you can like when you are asleep). 

* Move smoothly and fluidly from your core or centre (Your core or centre is between your naval and pubic bone, diaphragm and pelvic floor and top of your hips and your tail bone around L5-S1), with natural breathing. 

Only do what you can in a totally pain free and delicious way. Everything here is optional.

Clicking system:

One click (= Follow):

One click means follow means far you comfortably can subject to no pain.

Three clicks (= Repeat Pattern):

Three clicks means just keep doing a comfortable version the movement or activity that I have begun don’t necessarily follow me if I go deeper or faster or bigger in my version.

Four Clicks (= Move Freely):

Four clicks means move in your own way using some of the movements and principles we have practiced already. You can close your eyes if you wish. 

In many parts of the practice I also use a more comprehensive system of clicking involving the use Two Clicks.

In this practice I mainly use visual instruction with audible click sounds and the following system: 

Two Clicks: 

= If standing it means move hips closer to the floor. 

Also means, draw the lower abdomen inwards.

Also means: Compress/Contract/Reduce Volume, maybe allowing exhalation (if the glottis is open)

One Click: 

= If standing it means move hips away from the floor. 

Also means contract the diaphragm.

Also means: Expand/Dilate/Increase Volume, maybe allowing inhalation (if the glottis is open)

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Thanks to Ana Bem Bizjan for demonstrating with me.