When stretching and improving awareness, one of the most important considerations is Tensegrity which is a contraction of the terms Tension and Integrity. Tension is what allows us to feel our body in general. While it is pretty easy to learn to feel muscular activity and the tension generated within the belly of a muscle when it is active, connective tissue tension is something we can learn to feel when muscles are relaxed.

If we learn to feel this tension, then we can not only improve body awareness, but also our ability to control our body and respond quickly, even instantaneously. One of the keys to learning to feel this tension is to move slowly and smoothly. But another key is to focus on isolated elements.

After awareness (and control) is developed in isolation it can then be used in integrated "whole body" movements or postures.

The exercises start with unweighted exercises since in those it is easier to develop both awareness and control. It then progresses to weighted scapular awareness exercises.

It includes shoulder stretches and different stretching techniques for improving shoulder flexibility as well as improving awareness and control of the shoulder girdle.

Learning all basic movements of the dance of shiva is a difficult (and long) task.

The intent of this guide is to make learning those movements as easy and as straightforward as possible.

The movements with similiar characteristics are grouped together to make learning easier.

Because movements in the same group have a similiar feel, and move through the positions in similiar ways they can be easier to learn.

Also, instead of having to constantly remember different starting positions, movements in the same group all have the same starting positions (there are exceptions, but these are in a group by themselves.)

Starting from the most basic building blocks, the starting point is learning all positions, and then the movements, one arm at a time.

From there the movements where both arms are used are a combination (or recombination) of these basic movements.

The positions and movemens with one arm constitute an alphabet. However, there is no real grammar. All you are learning is all possible combinations of these movements using both arms.

(For sequences of movements, and an introduction to the idea of flow check out the forthcoming "Think, Learn, Flow".)

So that learning the positions and movements are easier, movement maps show the positions each movement connects.

In addition, for faster reference, movement tables are also included that show all possible variations of each movement.

This guide makes it easier for you to choose what movements to work on so that you can get on with doing them.

It's designed for anyone who wants to teach themselves the dance of shiva, teachers, and also for anyone who has been watching my dance of shiva videos on youtube.