I’ve practiced every kind of yoga—Ashtanga, Iyengar, Vinyasa, Yin. I’ve also dealt with every type of yoga injury—shoulders, knees, SI joints and the list goes on. The method that changed how I move (and teach) is Yoga Synergy, developed by physiotherapists Simon Borg-Olivier and Bianca Machliss. It’s evidence-based, spine-safe, and works for literally every body. These eight principles sit at the core of it. Once you feel them in practice, you can’t unfeel them.
The 8 Core Principles of Yoga Synergy
The 4 to Do More:
- Move Actively
Use your muscles to enter and leave poses—don’t hang in joints or collapse into gravity.
→ Safer joints, stronger stabilisers, better body awareness. - Move from the Core
Spine and torso lead. Arms and legs follow.
→ Efficient movement, spinal integrity, less effort overall. - Move Fluidly
Transitions flow like water—not stiff lines.
→ Joints glide, circulation improves, nervous system softens. - Breathe Naturally
No loud or forced breath. Diaphragmatic breathing moves with—not against—the practice.
→ Optimised oxygen, calmer mind, better concentration.
The 4 to Do Less:
- Stretch Less
Avoid chasing end range. Use active mobility and strength to gain range that sticks. - Tense Less
Only the muscles needed. Let the rest soften. Less tension = more precision. - Maybe Breathe Less
Over-breathing increases stress. Natural, smaller-volume breathing helps shift into parasympathetic tone. - Maybe Think Less
Cue sensation and direction, not stories. Overthinking blocks presence.
Begin every yoga session, gym set, or morning walk with the four “Do More” principles. Revisit the “Dial-Back” list whenever discomfort, fatigue, or plateaus creep in. These principles reshape how you move—on the mat and off. Safer joints. Stronger muscles. More ease, less noise.
Want to learn these principles in full? Start with my Online Course, or join me in Sri Lanka at the next 200-Hour Synergy Vinyasa Teacher Training.
