General instructions for exercises

Move Smoothly (and Slowly)

All exercises are non-ballistic. Instead they are slow and smooth.

• Even for small ranges of motion the exercises are repeated with a slow, smooth and rhythmic tempo.
• Take five seconds or more to do each phase of the movement.
• If the instructions were for breathing, then take five seconds or more to inhale and five seconds to exhale with a smooth transition between each.

Although there will be very little breath instructions, you may find that repeating movements slowly and smoothly induces slow and smooth breathing.

In any case, make the movements slow and smooth and continuous.

Focus Your Awareness

All exercises have a directed focus.

• While doing each exercise, focus on the changes in sensation that the movement generates.
• This is to generate better body awareness and control and to make the movements easier.

Use Props When Your Body Needs Them

If a movement involves placing the hands on the floor but you can’t reach the floor then use props.

• In standing poses place your hands on props so that you can use your arms to support your body at the bottom of a movement.
• In seated poses you may need to raise your hips so that you can bend forwards with the help of gravity. Ideally, if you raise your hips, then place blocks under your knees also so that you can press your knees down when required.
• If the instruction is to grab a foot, then use a strap, a belt or a towel (or even your mat) if you can’t reach the foot, or grab the ankle or shin or thigh.

Know What You Are Trying To Do

Understand what you are trying to do in each pose.

• If you understand the general intent of the pose you may find it easier to create work arounds if your body doesn’t allow you to do it as described.
• The instructions include modifications. See if you can figure out why each modification is used so that you can begin figuring out your own modifications when required.

Know the Destination

Know the destination but focus on the journey. As an example, doing the boat pose hip flexion you are trying to bring your knee to your chest. Even if you can’t get there that’s what you are working towards. To that end “focusing on the journey” could involve something simple like focusing on your hip as you do the movement. Can you make your hip feel “strong”?