The goal of the dance of shiva is to learn how to connect each position to every other position.
We connect positions using movements. Since there are 64 positions, there are 64x64 individual movements in all. (This includes the option where the arms do a zero move.)
By gradually learning all of the movements, we maximize possibility in the Dance of Shiva.
If we only know and practice one type of move, then what we have is a habit.
However, as we learn more and more moves, and can move freely from one position to any other position, we no longer have a habit, instead we have options. We can choose where we move to from each position.
Another way to think of movements is as patterns.
By practicing dance of shiva you may find that you notice your habitual patterns. If you notice them you can then work at changing them. You can work at breaking your habits, or if you like, you can look at giving yourself pattern options so that you can choose whether you smoke in reaction to stress or doing something completely different.
(Maybe you do Dance of Shiva instead. You can practice it in as much time it takes to smoke a cigarette.)
Looked at in another way it is a way of practicing creativity.
In this instance creativity is knowing what the possibilities are and choosing from among them.
Advanced creativity can come from creating possibilities and then choosing from them.
How do you create possibility?
By defining new sets of limits.
That is all the dance of shiva is, a clearly defined set of limits; A clearly defined, interconnected set of positions and movement patterns.
By practicing dance of shiva we practice recognizing limits. As a result we can get better at recognzing limits. We can also get better at defining or redefining limits as we require.
The seated get up is a way of getting into the one legged squat from a seated position. Even if you aren't interested in one leg squats this video does include tips on stabilizing the knees (at about the 5 minute mark.) Usual muscle activations for knee stability might include the quads, the hamstrings or any of the glutes. This looks at another set of muscles all together. If you like the video or find it helpful, please do share it! Thanks!
Some tips for learning how to do deep squats (without weight). The first tip is on how to stay balanced while squatting.
How do you learn the body weight safely? How do you work towards this pose even if you aren't sure if you are capable of doing it.
Basic yoga poses: standing, sitting, arm balances, binds, twists, inversions, back bending, front bends.
Scapular stabilization becomes a little bit harder when working agains the weight of the body. It can be easier to learn if you gradually increase the amount of body weight the scapular stabilizer muscles are working againsts..
Some hip flexor strengthening exercises.
These yoga poses can be used as arm strengthening exercises.
Turn yoga poses into leg strengthening exercises using floor pressing actions, leverage and friction.
One way of finding and fixing hip problems is to do standing hip strengthening exercises while balancing on one leg.
Knee anatomy for yoga teachers looks at the bones and muscles that comprise the back of the knee in simple terms.
Working towards a kneeling quadriceps stretch you first need to be able to kneel. If you have difficulty kneeling, you may find it helps to activate your quadriceps.
When doing quadriceps stretching it may help to activate and then relax your quadriceps in these standing, lunging, pigeon and supine yoga pose variations.
Some exercises and yoga poses for working towards a lying quadriceps stretch one leg at a time.
What are the benefits of the Dance of Shiva? Arm strength and balance, learning to learn and improving creativity.
This yoga routine video is designed to help you strengthen your arms and legs via the use of friction and pressure. It also teaches you how to become more aware of your body.
The transverse abdominis muscle can be broken down into three parts. Transverse abdominal exercises can thus affect the SI Joint, lumbar spine and the lower portion of the ribcage.
To improve the resiliency of your knees it can help to exercise them in a variety of positions. The following yoga poses can be used as knee strengthening exercises. The trick is to activate your knees while doing them.
Learn to consciously control your quads and hip flexors with Conscious Muscle Control: Quads and Superficial Hip Flexors. This downloadable video course teaches you how to feel and activate your quadriceps (the vastus muscles) as well as the rectus femoris, tensor fascae latae and sartorius muscles.
For any calf stretch you have to bend your ankle forwards to stretch the soleus and/or gastrocnemius. How you bend the ankle forwards can make the stretch more or less effective.
Yoga for flexibility with stretches for the hips, quads, hamstrings, glutes, psoas, shoulders and arms. These yoga stretches are designed to improve flexiblity.