DSL Method of Let-Go Yoga • FUN-damentals of Physical/Mental Yoga & Let-Go Yoga Therapeutics

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    By David Scott Lynn

     


    COPYRIGHT 1

    About Joel Kramer: 13

    MEDICAL DISCLAIMER: 14

    Caveat Emptor: Real Change In Medicine 15

    Consumer Demand 15

    Crowd-Sourcing: Typos, Grammar, Editing, Etc, 17

    ORGANIZATION of this Manual 18

    Whom Let-Go Yoga™ and This Manual is For 21

    PREFACE 23

    The WHOM & WHY of YOGA INJURIES

    The Health↔Fitness Spectrum 24

    DEEP Relaxation & BIO-Structural DE-Compression 26

    Two Different Kinds of Flexibility & Relaxation 27

    Most Hatha (physical) Yoga Is NOT from Ancient India 27

    Introspective Hatha Yoga 28

    Flexible but NOT Relaxed 29

    One System to Cover Them Both? 29

    How Yoga Helps the BodyMind 30

    Cascading Sympathetic Overload 31

    Self-Awareness and the Yoga of Relationship 32

    Competition in Yoga & Life 33

    Purpose of this Manual 34

    Making the Complex Simple 35

    On Yoga Injuries 36

    LEFT BRAIN/RIGHT BRAIN 38

    Follow the Leader Yoga 39

    Joel Kramer 39

    Awareness versus Habit 40

    Extemporaneous Yoga 40

     

    INTRODUCTION 41

    OBJECTIVES & BASIC PROCESSES

    Yoga Can Be Simple 42

    Why NO Pain, Means MORE Gain 42

    DE-Sensitization: Feeling What You Don’t Feel 43

    Going Deeper Into the Yoga Processes 44

    GET CONTROL by LETTING GO 45

    The “Secret” To Effortless, Great Posture 45

    Clearing Your “NeuroMuscular Slate” 48

    A Brief Description  of The SIMPLE STEPS to Let-Go Yoga 50

    Are There “Spiritual” Aspects to Let-Go Yoga? 54

     

    CHAPTER ONE 57

    CENTRAL PREMISES

    Central Premises of DSL’s Let-Go Yoga™ 58

    NEXUS of Yoga 58

    C.E.M.&.N.T. (Chronic, Excess Muscle & Nerve Tension) 58

    TSRS (Tension & Stress Reduction Strategies) 59

    Resting Tonus 59

    Vehicle of Self-Expression 60

    (DE-)Conditioning Process 60

    Micro-Traumas 61

    NEXUS: Our Inner Reality & Outer World 61

    Fascia 62

    Conscious Mind and Higher Brain Centers 63

    The Minimum Edge 63

    Pain, Fear & Resistance 63

    One Great Mistake 64

    Conscious Stretching, 64

    Quality of Attention 64

    Conscious Stretching 65

    Micro-Genesis 65

    Dr. John Bonica on Pain 66

    Healer, Do No Harm 67

    Lurking Injury 67

    Subtle Trouble 68

    Pelvic Tuck & Sacral Scoop 69

    Scooping the Sacrum versus Tucking the Pelvis 70

    More on Pelvic Tucking 72

    Pulling Shoulders Back & Down 73

    Are the Muscles “Too Weak”? 74

    Too Fast, Too Deep, Too Long 75

    Forced “Proper Alignment” 75

    SUMMARY of Injury Causes 77

    Less Really IS More 79

    CAVEAT on Yin Yoga & 80

    Other Connective Tissue Approaches 80

    Alignment, Injuries & Minimum Edges 81

    Yoga Injuries: 81

    Natural versus Idealized Alignment 82

    Authoritarian Paradigm 84

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    CHAPTER TWO 85

    TWO of the TWELVE PRINCIPLES

    A. What REALLY Makes a Muscle Lengthen? 86

    NeuroMuscular Contraction 86

    NeuroMuscular Relaxation 88

    Actin/Myosin Fiber “Ratcheting”:
    The Prime Resistance to “Stretching” 88

    Cellular Resistance to “Stretching” 89

    Ratcheting Your Way Through Life & Sleep 89

    Nature of Conscious Stretching 90

    DE-Ratcheting & DE-Contracting 90

    Yogic DE-Contraction (versus “Stretching”) 90

    NOT About “Stretching” or “Restoring Elasticity” 92

    Extensibility, Elasticity & Flexibility 93

    NOTE on TITIN 94

    Fascia Does NOT “Relax” 94

    “Stretching the Fascia” 95

    B. Lines of Energy & Joint DE-Compression 96

    Resistance as Meditation 96

    How Muscle Tension Causes Joint Compression 96

    Resistance is the Meditative “What Is” 98

    How Lines of Energy Work 100

    Using Your Breath to Activate Lines of Energy 102

    Edges of Resistance 103

    Lengthen Muscles, DE-Compress Joints 104

    “Stretching the Nerves” 107

    Adhesions 108

    Activate Lines of Energy 108

    Lengthen on the INHALE 108

    Relax on the EXHALE 109

    Coordinated, Wholistic Movement 111

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    CHAPTER THREE 112

    TECHNICAL ISSUES with ASANA & The CORE

    IMPORTANT REMINDER 113

    1. The First Thing To Know 113

    2. Mental Yoga: Exploring The Workings Of Your Mind 114

    Meditation, Intention, Concentration & Willpower 114

    Meditation 115

    Intention 115

    Willpower 115

    Directed vs. NON-Directed Meditation 115

    A Final Thought on Thought 116

    3. How Long & How Often per Asana? 117

    Breaths per Asana 118

    Repetitions versus Long Holds 118

    How Many Repetitions? 119

    Coming Out Too Soon? 119

    4. Get Creative with Your Asana 120

    Way of Learning 120

    5. KinesiYoga 121

    6. How The CORE Really Works 122

    Buoyancy of Internal Water Pressure 122

    Over-Shortened versus 122

    Relaxed & Lengthened Abdominal Wall Muscles 122

    One Cause of Chronic Back Pain 126

    Upward Buoyancy from Transversus Abdominus 126

    Water Balloons & Muscle Contraction 127

    Rectus Abdominus & Obliques versus Transversus 129

    They Don’t Call It “Fluid Movement” For No Reason! 129

    7. DE-Compression & Alignment-Lumbo-Sacral -Abdominal 131

    8. When It Comes to Posture & Pain, It’s NOT About “Strengthening” Your CORE 135

    Restoring Lost Length, Balance 135

    Pseudo-Weakness 135

    Build Foundations of Strength with TSRS 137

    Does Good Posture Require “Strong Back Muscles”? 137

    9. A Health Care Tragedy of the 20th Century 138

    Loss of Lumbar Curve from a “Tucked Pelvis” 138

    Normal versus “Tucked” Pelvis &

    Effects on Lumbar Vertebrae & Discs 138

    Tucking the Pelvis versus Scooping the Sacrum 140

    When Doing Floor Work: Use a Lumbar Roll 140

    DE-Compression & Extensions 141

    10. Problems with Back Bends (Extensions) 142

    Basic Standing Back Bend (Extension) with Support 142

    Bending As By-Product of Lengthening 143

    Will My Belly “Lose It’s Tone”? 144

    11. The ARC versus The Arch 145

    12. Should Your Feet Be Parallel in Asana? 150

    Who’s At Risk? … Yoga Teachers? 154

    Here is a Let-Go Yoga P.N.M.F. Formula: 155

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    CHAPTER FOUR 157

    ASANA DESCRIPTIONS

    Asana for Bio-Structural, 158

    CORE DE-Compression & Postural Balancing 158

    FOUR Most Critical Asana plus ONE 158

    ASANA #1 161

    The Standing HOME Position 161

    Relax & Lengthen 166

    No Slack Muscles 167

    Minimize Use of Willpower 169

    Breath as a Change Agent 170

    Breath as an Element of Meditation 171

    Impatience 172

    ASANA #2 173

    Abdominal & Front Line Lengthening 173

    The Psoas Muscle 177

    How Much Anatomy 181

    Physics, Righting Reflexes & Gravity 181

    Neck & Head? 183

    The Calves: A Limited Objective? 184

    What To Do With Your Arms 185

    Isn’t This a Back Bend? 186

    Lumbar Extension, Tucking & Scooping 187

    Maintaining Length in Lower Back 187

    What To Do With Your Pelvis 188

    Abdominal & Lumbar Lengthening 189

    3 PAIRS OF POINTS 190

    Maintaining Length Around Your Entire Mid-Section 190

    Variation on ASANA #2: 194

    Front Line Lengthening 198

    Where’s the Resistance? 196

    ASANA #3 197

    Standing Hamstring Lengthening 197

    NO Dependency on Props 202

    Tight Buttocks 202

    WHICH Limited Objective 202

    VERY Extensible Hamstrings 204

    Isn’t This A Forward Bend? 205

    Three Important Points 207

    Rotating From Hip Joints 207

    Keep Your AB Muscles LONG 207

    Back Muscles LONG 207

    On Bending the Knees 208

    Anatomy & Kinesiology of the Hamstrings 209

    The “True ” Hamstrings 210

    “Partial” Hamstrings 211

    Edges versus Bending Knees 212

    Bending of Knees Isolates “True” Hamstrings 213

    Another Partial Hamstring 214

    Habitually Bending the Knees 215

    Hyper-Extended Knees 215

    On Loose Ligaments 217

    Is Structural Degeneration the Cause? 218

    Variation on Asana #3 220

    Posterior Hip Stretch: Lateral Rotators 220

    Two Layers — Two “Fans” of Action 221

    Primary Action of Lateral Hip Rotators 222

    Lateral Rotators & Hip Extension 223

    Stretching the Lateral Hip Rotators 224

    ASANA #4 225

    Posterior Hip Stretch 225

    Stretching the Lower Back: 227

    When to Flatten the Lumbar Spine 227

    1st VARIATION on ASANA #4 229

    2nd VARIATION on ASANA #4 230

    ASANA #5 232

    Shoulder Joint DE-Compression 232

    DE-Compression of Shoulder Joint 232

    Reaching Along One Line 232

    The Shoulder Fan 234

    DE-Compression of Shoulder Joint 234

    Reaching Along MULTIPLE Lines 234

    Should Your Elbow Be Straight? 236

    Adding Stretch to the Latissimus Dorsi 237

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    CHAPTER FIVE 238

    The LET-GO YOGA PROCESS

    TERMINOLOGY 239

    Yogasana 240

    The Edge of Body, Mind & Life 241

    NO Pain, Means MORE Gain 242

    Pleasure vs. Inviting vs. Neutral vs. Tolerating 243

    Your Edges Are Dynamic 243

    What Keeps Yoga Interesting 244

    Awareness & Natural Breathing 245

    Slow versus Deep Breathing 246

    DE-Conditioning Process 246

    The SIMPLE STEPS to Let-Go Yoga 247

    Choosing an Asana 247

    The SIMPLE STEPS Process 247

    NOTE A. Deeper Levels of Attention 252

    NOTE B. DE-Sensitization 252

    NOTE C. Limited Objectives 253

    More On Volitional Tensions 254

    Lower Centers Monitored by the Higher 254

    NOTE D. Neuro-Tricks 255

    NOTE E. Asana Assist: Adding Manual Pressure 256

    Micro-Doses of Movement 257

    To Align, or Not To Align 257

    Subtle Levels of Mind 258

    My Early Experiences with Meditation 259

    Low-Intensity Micro-Movements 261

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    CHAPTER SIX 262

    YOGIC MEDICINE

    Yogic & BIO-Structural Medicine 263

    TERMINOLOGY 264

    Obstacles to Cure 265

    Medicine 265

    Parasympathetic Function 266

    Inward, Meditative Focus 266

    Power of Awareness 266

    Treatment by Similars 267

    DSL Edgework 268

    “Stretching” A Muscle versus Hands-on Pressure 270

    Yoga-based Bodywork 271

    Reflexive 271

    Volitional 271

    Relational Yoga 272

    Structural Analysis & Postural Evaluation 272

     

    APPENDICES 274

    REVIEW OF ASANA TIPS 275

    Asana Practice Guidelines 276

    F-3 — Fewest Fibers Firing 277

    Yoga for the WEST of US: 278

    A Zen-Minimalist, Integral Series 278

    Making Yoga RELEVANT 278

    Quality of Attention 279

    Meditation is NOT So Strange to Western Civilization 281

    Integration of Rational, Linear Thinking w/In-the-Moment, Meditative Awareness 281

    Naphsha 281

    Core Essence of Yoga 282

    Intel-e-motional 284

    Krishnamurti on REAL “Detachment” 284

    Joel Kramer: 2 Kinds of Meditation 285

    DEFINITIONS of States of Consciousness 287

    SO, WHAT’S NEXT? 290

    Links to Various Topics 290

    Reader’s Forum & Feedback, Updates 291

    Typos & Other Editing Issues 292

    Range of Resources & Bonus Content 293

    Other, Up-Coming Publications 295

    Always Wanted To Say This 296

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    DISCOVER HOW TO
    GET CONTROL
    of Your Muscles, Fascia, Nerves & Joints
    by LETTING GO
    of Tension, Stress & Negative Habit Patterns
    with the SIMPLE STEPS
    to Let-Go Yoga
    by David Scott Lynn (DSL)

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