CONTENTS
Foreword
Preface
Introduction
Basic Premises
Chapter One - MOVEMENT AND POSTURE
The Neuro-musculoskeletal System
The Nervous System
Reflexes
The Vestibular System, Sight, and Touch
Connective Tissue Restraints
Stretching
Three Postures
Putting It All Together
Chapter Two - BREATHING
The Design of the Respiratory System
The Muscles of Respiration
How Breathing Affects Posture
The Somatic and Autonomic Systems
The Physiology of Respiration
Thoracic Breathing
Paradoxical Breathing
Supine Abdominal Breathing
Abdominal Breathing in Sitting Postures
Diaphragmatic Breathing
A Traditional Warning
Chapter Three - ABDOMINOPELVIC EXERCISES
Crunches and Sit-ups
The Foundation of the Body
Supine Leg Lifts
Yoga Sit-ups
The Sitting Boat Postures
The Peacock
The Pelvis and The Anatomical Perineum
Ashwini Mudra
Mula Bandha
Agni Sara
Uddiyana Bandha, The Abdominal Lift
Nauli
Contraindications
Benefits
Chapter Four - STANDING POSTURES
The Skeletal System and Movement
Anatomy of the Spine
Symmetry and Asymmetry
Standing Postures
Four Simple Stretches
Backward Bending
Forward Bending
Side Bending
What Makes Postures Difficult?
The Triangle Postures
Two Balancing Postures
Benefits
Chapter Five - BACKBENDING POSTURES
The Anatomy of Flexion and Extension
Breathing and Backbending
The Cobra Postures
The Locust Postures
The Prone Boat Postures
The Bow Postures
The Knee Joint
Supine Backbending Postures
A Kneeling Backbend—The Camel
Contraindications
Benefits
Chapter Six - FORWARD BENDING POSTURES
Forward Bending: Head, Neck, and Chest
Lumbar and Lumbosacral Forward Bending
Sacroiliac Nutation and Counternutation
Forward Bending at the Hip Joints
Forward Bending at the Ankles and in the Feet
Clinical Matters and Cautions
The Posterior Stretch
The Down-Facing Dog
The Child’s Pose
Breathing and Forward Bending
Sacroiliac Flexibility
Hip Flexibility
Benefits
Chapter Seven - TWISTING POSTURES
The Fundamentals of Twisting
The Skull, the Atlas, and the Axis
Movements of the Head and Neck
Thoracic Twisting
Lumbar Twisting
The Lower Extremities
Supine Twists
Standing Twists
Inverted Twists
Sitting Spinal Twists
Benefits
Chapter Eight - THE HEADSTAND
The Cardiovascular System
The Two Headstands
The Upper Extremities
Structural Imbalances
Breathing Issues
Developing Strength and Flexibility
Bending and Twisting in the Headstand
Extending Your Time
Benefits
Chapter Nine - THE SHOULDERSTAND
Anatomy of The Shoulderstand
Inverted Action Postures
The Shoulderstand
The Plow
The Lifted Shoulderstand and Plow
Circulation
Respiration
Sequelae
Benefits
Chapter Ten - RELAXATION AND MEDITATION
Muscular Relaxation
Two Relaxation Postures
Breathing and Relaxation
The Autonomic Nervous System
Deepening Relaxation
Meditation Postures
Maintaining the Geometry
Props
The Six Postures
Mula Bandha
Mastering the Situation
Knower of the Veil
Glossary
Additional Sources
Acknowledgments
Index of Anatomical Terms
Index of Practices
Biographical Sketch