Attached is a youtube playlist of a simple, safe and accessible yoga sequence that should be appropriate for most bodies. Whether you are stiff and looking to become more mobile or you are flexible and looking to become stronger, moving actively from your "core" to positionally engage and lengthen muscles without creating undue tension will improve your movement practice and relax your breathing. 

Principles of movement:

• Move from the "Core"- the indefinable space between your navel and pubic bone, central between the posterior (back) and anterior (front) surfaces of your body. Can also be thought of as the anterior Lumbar spine.
• Breathe naturally- Breathe through the nose and into the abdomen. Let your body take the air that it needs at the rate it is asking for it. Controlling the breath is very advanced and tends to cause hyperventilation which can cause dizziness, tension and inhibit healthy circulation.
• Relax your muscles, allow the movements themselves to create engagement in the tissue. Voluntary activation of muscles, especially abdominal muscles, can lead to tension and difficulty breathing or circulating energy.

This sequence and the principles guiding it are derived from the Yoga Synergy system, which fuses physical therapy with traditional yoga. Appropriate for prenatal yoga, elderly yoga, beginner yoga, stiff yoga, yoga with wrist injuries, low back pain, muscular tension. 
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