The Way to Vibrant Health by Lowen, Alexander -- Read -- Imperial Library of Trantor

Index

Title Copyright Contents Part I: The Basics of Bioenergetics

Introduction: What is Bioenergetics? 1. Vibration and Motility

Exercise 1. Basic vibratory and grounding exercise

2. Grounding

Exercises 2. Flexing the knees 3. Letting the belly out 4. The bow or arch Repeat Exercise 1

1. Basic vibratory and grounding exercise

3. Breathing

Exercises 5. Belly breathing

A. Variation: Rocking the pelvis B. Variation: Breathing out

6. Breathing and vibrating

4. Sexuality

Exercises 7. Hip rotation 8. Arching the back and rocking the pelvis

5. Self-Possession and Self-Expression

Exercises 9. Kicking 10. Saying “no” while kicking 11. Building up your kicking power

6. Being in Touch

Exercise 12. Backward stretch

7. Counseland Caution

Part II: The Exercises

8. The Standard Exercises

Focusing and Orienting Exercises Exercises 13. Basic orienting position 14. The “joy of being alive” stretch Warming-Up Exercises Exercises 15. Shaking loose 16. Slow jumping

A. Variation B. Variation

17. Jumping rope 18. Rocking back and forth on the feet Standing Exercises Exercises 19. Weight on one leg with knee bent

A. Variation B. Variation

Repeat Exercises 4 and 1

4. The bow or arch 1. Basic vibratory and grounding exercise

20. Deep knee bend - crouch 21. Moslem prayer position for rest and deep breathing 22. Working with your ankles 23. Extending the foot 24. Extending the thigh 25. Flexing the foot - return to crouch 26. A stress exercise for the legs Repeat Exercise 13

13. Basic orienting position

26. A stress exercise for the legs

A. Variation B. Variation

27. Shaking a leg loose 28. Kicking out with a leg 29. Exercise for the soles of the feet

A. Variation

30. Jumping in the crouch position 31. The mule kick 32. Stretching the hamstring muscles 33. The bear walk Working with Hips and Pelvis Exercises 34. Side-to-side pelvic movement 35. Circular pelvic movement 36. Forward and backward pelvic movement 37. Cocking the pelvis 38. Duck wiggle Working with Arms and Shoulders Exercises 39. Swinging each arm 40. Two-arm swing 41. Flying like a bird 42. Shoulder roll 43. “Get off my back” 44. Punching forward 45. Driving your fists down 46. Shaking your fists Working with Head and Neck Exercises 47. Stretching the neck 48. Neck massage 49. Forward snap 50. Rolling the head Sitting-Down Exercises Exercises 51. Grounding yourself in the sitting position 52. Relaxing the muscles of the waist 53. Arm stretch 54. Charging the hands 55. Shaking hands loose 56. Finger stretch 57. Wrist exercise 58. Shoulder-loosening movements

a. The shrug b. The shoulder roll c. Reaching out d. Extending the shoulders

59. Neck-loosening exercises 60. Stretching the neck muscles 61. Eye exercises 62. Face exercises

a. Stick the jaw out b. Move the jaw up and down c. Move the jaw left and right d. Stick your tongue out e. Wrinkle your nose f. Raise and lower your eyebrows g. Reach your lips out

Lying-Down Exercises Exercises 63. Basic breathing 64. Leg vibrations A. Variation 65. Loosening the ankles 66. Arching the back 67. Reversing the arch 68. Bouncing the pelvis 69. Stretching the insides of the thighs

9. The Expressive Exercises

Exercises 70. Kicking out from the hip 71. Reaching out 72. Reaching out with your lips 73. Kicking the bed A. Variation 74. Rhythmic kicking 75. Banging the arms

A. Variation

76. A temper tantrum 77. Reaching out the lips and arms 78. Demanding 79. Expressing anger 80. Using a racket to express anger 81. Rhythmic hitting

A. Variation

82. Aggression

10. Working with the Bioenergetic Stool

Exercises 83. Lying over the stool

A. Variation

Repeat Exercise

1. Basic vibratory and grounding exercise

84. Different positions on the stool 85. Lower back stretch 86. Pelvic stretch 87. Kicking over the stool 88. Chest pressure

11. Sexual Exercises

Exercises 89. Pelvic swing or bounce 90. Stretching and relaxing the muscles of the inner thigh 91. Vibrating the inner thigh muscles 92. The circle or full arch

A. Variation B. Variation

93. Socking the ass 94. Pelvic vibration

12. Massage Techniques

Exercises 95. Massage of back and shoulders 96. Massage of the neck muscles 97. Relieving a tension headache 98. Lower back massage 99. Buttock massage 100. Foot massage: lying on one’s belly 101. Foot massage: lying on one’s back 102. Back walk

Part III: Setting Up a Regular Schedule

13. Exercises at Home 14. An Exercise Class

Notes

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