Yoga Beyond Strength & Flexibility

The Creation of 5-D Synergy Flow

A few words from Simon, explaining how 5-D Synergy Flow came to life.

In the 1990s, after ten years of teaching primarily within the Iyengar and Ashtanga systems, my brilliant Yoga Synergy co-founder, Bianca Machliss, and I realised these approaches were ineffective for most people. This led us to develop a more accessible version of the Ashtanga sequence, primarily based on its core standing and floor postures, integrating elements from the Primary and Secondary Ashtanga Series. At more advanced levels, we incorporated postures from the Third, Fourth, and Fifth Series of Ashtanga practice.

To create a structured and systematic approach, we integrated all the postures found in both Ashtanga and Iyengar Yoga into our five primary sequences, which we named after the five elements: Earth, Water, Fire, Air, Ether.

Additionally, we developed a sixth sequence, called the Yoga Fundamentals Series, which served as a foundational, accessible version of all five sequences.

Refining the Practice for Accessibility

Over the last decade, I’ve found that teaching the original five sequences in their entirety has become too difficult for most people. While these sequences are highly effective for individuals with a strong movement background, they are simply too challenging for the average person.

However, when simplified into its most accessible form, the Yoga Synergy Fundamentals Sequence remains incredibly effective and beneficial. One of the key reasons I have streamlined my teaching in this way is that, while it is possible to teach postures in great detail—using precise muscular activation and relaxation cues—this often becomes an overwhelming "head trip" for students. The complexity of consciously engaging one muscle while relaxing another can create unnecessary physical and physiological stress.

The Evolution to 5D Synergy Flow

I found a more practical approach: instead of teaching static postures with precise muscle activations, I introduced ‘active’ and ‘resisted’ movements and postures that mimic the shape of the pose before entering it and what you are meant to be trying to do when you are in the posture (offering resistance, e.g. pressing one limb against another).

For example, if I’m twisting to the right, with my left hand on the outside of my right knee, I can first practice the movement without touching the knee, actively twisting to the right. However, as soon as my left arm connects to my right knee, the action should reverse—I should be twisting left against the resistance of my arm.

Rather than explaining this concept in a static posture, which often leads to confusion and excessive effort, I found that practicing these active movements before entering the pose yields significantly better results.

This approach led to the development of 5D Synergy Flow, where instead of simply performing postures, I created a system of movements before and after each posture that align with the 5D Flow System—where all movement originates from your core.

The 5D Flow movements help students develop natural muscular activation and engagement (offering resistance) within the pose itself—but this resistance is generated from their core. This method became so effective that it eventually evolved into a standalone practice.

The Foundation of 5D Synergy Flow

In my in-person trainings and certain online sessions, I dedicate morning practices to teaching 5D Flow, a system that focuses on moving from the core in five different ways within three-dimensional space.

This is where the concept of five dimensions comes into play. Your core can move in five main ways (‘dimensions’) within three-dimensional space, which I have aligned with the five elements:

Moving Upwards & Downwards (EARTH)
Moving Forwards & Backwards (FIRE)
Moving Side to Side (WATER)
Rotating/Twisting in Any Direction (AIR)
Expanding & Contracting (ETHER)

This system became the foundation of what I now call "Living from Your Core."