5D Synergy Fundamentals Yoga Flow:
with Simon, Ana and David Last Afternoon practice for Slovenia Workshop 2024
(Visually instructed 105 minute practice)
Instructions for Practicing with this video
This practice can be as hard or as easy as you wish to make it. To get the best result, make it a purely meditative practice that does not feel any stress or tension in the body. Avoid feelings of stretching or tensing muscles, and breathe as naturally as possible.
You can view a verbally instructed version of this practice at https://youtu.be/Zf406X6s0IY
If you wish, you can work a little bit more strongly for 1 to 10% of the practice time, but for at least 90–99% of the time, it should feel as relaxing as going for a leisurely walk with your whole body.
If you do everything that we are demonstrating in its full form, this practice can be too much for many people.
Please note that balancing on one leg, full squats, and fully raising the arms are optional and make the practice harder and potentially dangerous for some people. You can also make the practice easier by sitting on the floor or in a chair.
The practice can be as strong or as hard as you wish to make it.
Do not adopt the outdated paradigm of “no pain, no gain”. Instead, make it a gentle and loving dynamic meditation, with the idea that exercise is optional but gentle movement is essential for health, happiness, and longevity.
Visual learning with a clicking system:
When you speak an instruction, it stimulates the left brain.
When you follow a practice without words, it stimulates the right brain.
I have many practices that are instructed with words and they are great to do as well but they are usually less meditative. This practice is a visually instructed practice only.
I try to stimulate both parts of the brain in my practice and teaching so I use clicking sounds to help my visual demonstration of teaching to get the attention of people following me, to indicate something new is happening and to pay attention. Between the click sounds, to a certain extent, the practitioner who is following can enter a flow or meditative state and, once the essential ingredients of the movement have been understood and ingrained or ideally mastered, can move faster or slower, bigger or smaller than the leader demonstrating and leading the group.
In the visually instructed practices, I usually use a variety of music in the background. Participants should be aware that many types of music are played in these classes.
I use the following guidelines:
Move actively into postures (At least initially, use your 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 face)
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 you like when you are asleep).
Move smoothly and fluidly from your core or centre (Dont lock your core) (Your core or centre is between your navel and pubic bone, diaphragm and pelvic floor and top of your hips and tailbone around L5-S1)
Only do what you can in a pain-free and delicious way.Clicking system:I make clicking sounds during the practice to suggest certain actions you can make if you wish and to help guide you without wordsOne click (= Follow):
One click means “follow me” comfortably at your level, subject to no pain.Three clicks (= Repeat Pattern):
Three clicks means keep doing a comfortable version of the movement or activity that we have begun, but don’t necessarily follow me if I go deeper, faster, or bigger in my version.Thanks to my senior 5DFlow teachers, Ana Bem Bizjan and David Lah, for practising with me in this video with their practices.
If you wish to learn more about my 5D Flow System please learn about my 5 Dimensional Flow Course HERE.
