The Map, Torch and Compass Through Stress:
Some people create their own storm and get upset when the hurricane destroys their home. Your training choices wreak havoc on your body, so you look for tranquil respites from the storm. You try to rest, and you can’t. You try to sleep, and it’s not helping. You try yoga, and you can’t get into the positions, and probably have gotten hurt from doing it.
The most dangerous communication problem we have with our body is that we don’t listen to it to understand; we only scream commands over the quiet messages it feeds back.
You add stress. Your body sends you feedback on how you’re specifically absorbing that stress; and you adapt, positively or negatively. Most of you are adding stress, without doing what’s necessary to recover from it. You may be exercising more, and getting less positive results (and more negative). You try to stop exercising, and that seems to work, as long as you don’t start again. But when you do, the pains and injuries return.
You add yoga. It hurts, or maybe it just does nothing at all. It feels and looks alien to you. The language is silly, the coaching cues are fluffy and the class population looks more like a rehabilitative clinic than a health modality.
Traditional yoga is, by definition, not for you. You are either for it, for the tradition, or you’re not ready, and are “diluting” the tradition. You can’t progress with yoga, unless you have a progressive approach, and not a “tradition” of doing yoga a particular way.
Most people are taught to impose some artificial notion of “best yoga,” so your body sends you messages until they become alarms, called pain. Most ignore these warnings until it’s too late and then complain about the surprise injuries. Both the teacher and the student are to blame.
Some good yoga teachers will explain that entering and exiting yoga poses are the most dangerous part of the practice. They’re half correct. In reality, there isn’t a pose that you’re ever in. Since your breath guides your practice, you’re only ever in an ebb and flow, entering and exiting. There’s no point where you’re “in” a pose, as you’re only ever deepening or shallowing a transition.
For the modern individual, with a high stress job, finances, activities, and frankly “real” concerns on time, only a Progressive yoga will let you compensate for the challenges of your lifestyle, so that you can respond to the warning signals of postural dysfunction, muscular tightness, and hormonal imbalance before your body adapts to these problems.
Warnings are only the last messages to arrive. An entire conversation of feedback happens from the very first and every single stressor. You just can’t get across the street to the “Pose” of yoga, until you go around the block, step by step through the neighborhood of your tightness, restrictions and compensations.
If you listen to your internal messages, you can adjust your yoga for the explicit purpose of functionally adapting to all the stressors in your life, especially exercise stress, and you minimize dysfunctional adaptation. You get more out of when you exercise, work or play, with less undesired outcomes (like tightness, soreness, aches and restrictions).
Progressive yoga doesn’t give you commands to impose upon your adaptation. Progressive yoga gives you instructions to listen to your own signal rather than to create more noisy chatter.
Renowned Flow Coach, Scott B. Sonnon, started teaching “Progressive Yoga” nearly two decades ago as he had been taught by the stress physiologists, special operations trainers and Olympic coaches in the former USSR. Discarding any tradition, he has taken his scientific, practical education and directed yoga to its usable, functional purpose:
…to reunite balance within your body from where you currently are, not where some guru or tradition believes you “ought” to be. You decide where you want to go, Coach Sonnon gives you a map, torch and compass in Progressive yoga.
When you can navigate all of the stressors in your life, exertional, occupational, hormonal, interpersonal and intrapersonal, you create a conspiracy of success within yourself: all stress can create functional adaptation. Actually, the more stress the better you become… IF you’re able to progress from it. You are an entire team of neural and chemical messages for positive potential, and as a result a higher quality of life.
You’re capable of directing all of the stress in your life into a positive physical adaptation; even the most difficult stresses. But you have to listen and interact with the feedback your body gives you moment to moment, organize your yoga progress for the specific purpose of optimal adaptation.
Progressive yoga has spread throughout the highest stress occupations, surgeons, operators, pilots, tactical first responders, hostage negotiators, etc… It has proliferated, because yoga was never the goal. Progress was. How can you progress from the stress in your life, and become a better, stronger, healthier person from anything you encounter in life? Progressive yoga is your map, your torch and your compass
Who Is Scott Sonnon?
Proclaimed by Men's Health magazine as the creator of the World's Smartest Workout The Flow Expert, whom Men's Fitness magazine named "one of the Top 25 Trainers in the World" His methodologies recognized by Men's Health magazine as "guaranteed to build muscle and burn fat anywhere, anytime" Claimed by Men's Journal to be "Absolutely Essential!" Ranked "#1 Best!" by Cleo Magazine Named by Black Belt Magazine as "one of the 7 most influential instructors of this century".
Scott Sonnon was forced into a life of seeking alternative exercise options due to early childhood joint disease and motor challenges. Institutionalized for his learning difficulties in a psychiatric hospital, teachers and doctors advised that he set low-bar realistic expectations on his potential. Through tremendous persistence he rose to become an adjunct professor of physical education at Penn State University, a US National Team Coach and a 5 time international martial arts champion. 
Watch Coach Sonnon's Introduction to Progressive Yoga by Clicking This Link!
“Many of the military and law enforcement personnel I train with have significant tension from the occupational load of armor and equipment and the chronic stress of preparing for and conducting combative encounters. The progressive yoga from Scott Sonnon has created easier access to the benefits of yoga's tension release by progressing them through a series of more accessible movements until they are more prepared for the final yoga pose.” - Daniel M.
“Scott Sonnon's Progressive Yoga program provides an incremental, productive, & pragmatic approach to creating applied elasticity in the body working for all people of all levels of fitness. Creating a structure that allows one to develop athleticism while expanding their range of motion and unlocking their "padlocks" of tension as Coach Sonnon would say. It has been a tremendous tool and education for me in my personal practice and has directly attributed to the gains I have developed in my own fitness goals since starting Progressive Yoga. Thank you, Coach!" - Nicholas A.
“The Progressive Yoga approach to mobility training delivers fast and consistent results. With incremental steps easy to follow, any person can achieve sustainable gains in a range of motion and motor control. It is suitable to be used as mobility preparation (warm-up), post-workout compensatory session or even as a low-intensity workout session if used in its full length of 20 to 30 minutes. All poses (progressions) presented in the manuals can be synergistically combined like pieces of a puzzle to prepare you for specific movements and physical demands presented in any given workout.” - Bernardo S.
What is Included in the Progressive Yoga Series "A"- "E'" Program?
5 Manuals: Using fully-illustrated, high-definition photography, Coach Sonnon applies his unique and hard-won knowledge on motor development, biomechanics and stress physiology, his "Progressive" approach to yoga, is about how to stop stretching and how to start strengthening a balanced physique. He not only provides you with the know-how supporting his powerful approach, but he shows you page-by-page how to do it yourself, with comprehensive descriptions crafted to focus on the key coaching cues.
5 Videos: In the 5 full-length, follow-along video programs, you will experience increased mobility, through Coach Sonnon's signature formual for incremental myofascial release. Each step has been meticulously crafted to locate and restore function to lost ranges of motion, not only through the tension generated in exercise workouts, but also through your recreational, occupational and behavioral choices which reduce your full range of motion. No other yoga approach in history was specifically designed for athletically and chronologically "tight" people.
Quick Start Guide: Your road map to start practice with the Progressive Yoga Series. It highlights the origin of Progressive Yoga, includes a Q&A section, and outlines your training schedule for different goal –specific applications.
The Progressive Yoga Series is comprised of 5 Programs "A"-"E", each of which was respectively featured in one of the following TACFIT Programs- BAD45 (Series A and B), TACFIT CSORE (Series C), TACFIT MedBall PDS (Series D), TACFIT Sandbag ARM (Series E). If you have purchased one or more of these products before, and would like to individually select and buy only the specific Progressive Yoga Series components you do not yet have access to, please email us at to receive a custom ordering link for the Series you wish to order. 
Progressive Yoga “A” Features the Following Sequences:
Up Down Dog
Leg Balance
Twisting Table
Lunge Twist
Progressive Yoga “B” Features the Following Sequences:
Forward Fold
Low Lunge
Progressive Yoga “C” Features the Following Sequences:
Dolphin Bomber
Standing Pistol
Side Angle
Split Side Fold
Elevated Pigeon
Seated Forward Fold
Progressive Yoga “D” Features the Following Sequences:
Rocking Bridge
Warrior Lunge
Dragon Lunge
Bent Side Plank
Walking Camel
Roll Up Dog
Progressive Yoga “E” Features the Following Sequences:
Kneeling Sidebend
Wind Removing
Kneeling Lunge
Standing Forward Fold
Floor Triangle
Ball Wheel
Frequently Asked Questions About Progressive Yoga
Q. Why should I choose Progressive Yoga? 
A. If you’re tight, athletic or practical minded and looking for a non-traditional approach to yoga, Progressive Yoga is your system. Based on science, and without any cultural reference or religious methods, this purely physical approach to restoring resting length to tight muscles and connective tissue is perfect for people who need a no-nonsense, time-efficient, comprehensive, and practical method of resetting the body.
Q. Is Progressive Yoga an acceptable program for someone considerably older than their 20's or 30s? 
A. Progressive Yoga was designed for those who’re “heavily compensated” - that means people who have done a lot of physical activities, or done without a lot of physical activity for a long time. If you’re highly athletic and young, or mostly over-worked and older, similar problems occur: you’re tight. Progressive Yoga as a result is for everyone who wants to progress in their yoga, and not be stuck trying to perform a particular style that wasn’t designed for their current tight condition.
Q. I am new to exercise. Can I still use this program? 
A. If you’re new to exercise, this is the ideal program to start, because it’s designed to take you through step-by-step from the first to the last, without skipping or rushing. In fact, that’s really the science behind Progressive Yoga, as Scott B. Sonnon developed it to address those who may have not been given an opportunity to exercise in this way before.
Q. When will this program begin working for me? 
A. From the end of the first week, you’ll feel different. Most people have suffered chronic muscle tightness for so long that they won’t believe how much additional energy they’ll have once that burden of tension is lifted. You’ll almost-instantly feel more energetic, because you’ll be doing everything at less (metabolic) cost. You’ll be more efficient, and more effortless. That’s just simple science.
Q. Is this some sort of traditional yoga thing where I have to get involved with a religion or spiritual practice? 
A. Absolutely not. In fact, it’s the cultural and religious baggage that have stopped so many people from physical relief. Once cultural and religious references are removed from the purely physical process of exercise, then the benefits are available to everyone. Removing everything that’s cultural or religious DID change the practice. It isn’t really similar to traditional yoga, because the system’s organized around your physical benefits, not around "energy center” opening or chanting. Progressive Yoga is highly criticized as “over-simplified exercise for tight people who don’t learn anything about Hinduism” - we agree; and actually that was the goal.
Q. Is it possible that Progressive Yoga can be too hard for me? 
A. The first level of each program is accessible to almost everyone.
Q. Can I use other fitness programs in conjunction with Progressive Yoga? 
A. Absolutely, you can use Progressive Yoga as an off/recovery day. You can use the first two rounds of each exercise as a warm-up, and the last round as a cool-down.
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Rilis Mei 2005
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Progressive Yoga by Scott Sonnon

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