Simple Steps to Let-Go Yoga Pictorial

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A Pictorial Introduction to the

Simple Steps to Let-Go Yoga:GET CONTROL by LETTING GOof Tension, Stress & Habit Patterns

with

Better ANSWERS to thePuzzles of Posture, Pain & Dysfunction

... with a Focus on Prevention

by David Scott Lynn

www.letgoyoga.com

dsl@dslyoga.com

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What We’re Trying to Avoid

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The Health <==> Fitness SpectrumThe DSL Method of Let-Go Yoga is Primarily Focused on Health.

Yet that builds a Healthy Foundation for building Fitness.

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The NEXUS of Yoga

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Don’t Get Stuck with a Pelvic Tuckor Sacral Scoop,

or Flattened Lower Back

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What Makes a MuscleRelax & Lengthen

The Actin-Myosin Molecules

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The Muscle Ratchet Effect

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Actin-Myosin Ratcheting

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"Moving Your Mind into Your Musculature,so the Distinctions between them Dissolve,

is the Essence of Physical/Mental& Let-Go Yoga"

David Scott Lynn

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How Excess Muscle Tension Causes Joint Compression

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Joint Compression in the Knee, Hip & Lumbar Spine

Notice loss of lumbar curve & decreased disc space between

vertebrae as result of lumbar flexion from psoas major & minor and other

AB muscles

As thigh muscles crossing front

(GREEN-G) & back (RED-R) of hip &

knee joints contract, space in joints must decrease, compres-sing joint capsules.

Leading toDE-generation &

eventual break down of joints

OR, if green are contract-ing but red not relaxing

& lengthening at same or faster rate, then joint

compression will occur

Gravity (BLUE-B) pulls down on rib cage, spine, head & sacrum. Acting as a unit & long, heavy lever, they pivot at hip joint. Both forces increase pressure on hip joints

As Gravity & AB muscles pull spine & torso downward, to prevent body from falling forward, hamstrings will contract to support torso, further compressing hip joints, even if thigh muscles are NOT contracting

Contracting of AB muscles (BLUE-B) (with intention to pull deeper into asana) tends to pull down on rib cage, flat-tening lumbar curve, compressing lumbar vertebrae & discs

Thick Red (R), Green (G) & Blue (B) Arrows with "MF+G"

representing downward Muscular Forces plus

Gravity

Patella (Knee Cap)T – Thigh Bone (Femur)L – Leg Bone (Tibia & Fibula)

PSOAS MAJOR(blue dashed line)

MF+G MF+G

MF+G

RE

DR

TL

GR

EEN

G

BLU

EB

LONG LEVER

Information & Illustration by David Scott Lynn © 2011(Letters added to arrows in case of printing this in Black & White)

NORMAL CURVE

LOSS OF CURVE

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Using Lines of Energy to Draw the Body Into Alignment:

Pulling on the Ends, NOT Pushing, on the String

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Lines of Energy in a DE-ConstructedYoga Pose: Triangle

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DE-Compression of Joints

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How Muscles Compress Joints

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A Key Element of Lines of Energy,in ALL postures,

whenever possible:LENGTHEN Before You BEND

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True Source of Great Posture

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No More Sit Ups!!!

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ABs of Iron,Buns of Steel ... Lead to Backs

of PAIN!!!

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We Are Walking TalkingWater Balloons

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The Common Illusion of“Too Much Curve”in the Lower BAck

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Lower Lumbar Disc Compression

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The Primary Key here is learn how to create aDE-Compressive ARC in the Lower Back

WITHOUT producing a Compressive ARCH.

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3 Pairs of Points forDE-Compressing the Lumbar Region

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Playing the Edge ofPain, Fear & Resistance

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Yogic & BIO-Structural Medicine:

Western/Yogic Sciences & Insights from Naturopathic & Homeopathic Medicine

After years of working with numerous people who were significantly therapeutically challenged and not fully responsive to strictly yoga stretching or asana, DSL over the following years developed DSL

Edgework: Yoga/Bodywork/Whole Health Therapeutics, an wholistic approach to natural healing. Though Yogic Medicine is mostly outside the scope of this particular manual, here are some of the principles,

which will be further defined below:

• Physical/Mental & Relational Yoga

• (Psycho-)Neuromuscular & Myofascial Physiology

• BIO-Structural Balancing & Analysis

• YogasAnalysis/KinesiYogaTM & Postural Alignment Strategies

• Homeopathic, Naturopathic & Osteopathic Principles

• Western Medical Anatomy, Kinesiology, Physiology & Neurology

• Structurally-based, Hands-on Bodywork Techniques

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Thinking, Feeling, Meditating

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Joel Kramer &Diana Alstad

A Major Source of My Work

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See a Comprehensive Descriptionof the e-Book,

Simple Steps to Let-Go Yoga at:

www.letgoyoga.com/simple-steps/

e-Mail David at:

dsl@dslyoga.com

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