Detailed Table of Contents
for FULL Version of The
Simple Steps to Let-Go Yoga

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

 

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

 

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

 

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

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

 

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

ACKNOWLEDGMENTS 299

My Mom & Dad 298

Joel Kramer & Diana Alstad 298

Kyle Wright & NCSAB 300

Margi Green 301

On Margi’s Relax & Lengthen Classes 301


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