No Pain, More GainHow you approach these movements is of utmost importance. If you were to perform the sequence as some sort of exercise, repeating each movement a certain number of times, straining, moving against resistance, and not paying attention to how you move, you would receive little, if any, benefit. Unlike strengthening or flexibility exercises, these lessons do not require struggling, making great effort, and forcing. These lessons are for learning how to improve the way you move. Do every movement slowly and gently, without forcing, pushing, or stretching. Direct your attention to the quality, rather than quantity, of your movement. In each action, use the minimal amount of effort possible and strive for a smooth, continuous movement. That is to say, perform the movement without any little stops and starts, without unevenness in effort or motion.
Do only as much as is comfortable and easy for you, stopping before you experience any strain. If, at any time, you notice discomfort, further decrease the range and effort of your movement until it is comfortable. If you cannot make a specific movement without discomfort or strain, do it only in your imagination.