| Foreword | 11 |
| Preface | 13 |
| Introduction | 15 |
| Basic Premises | 17 |
Chapter 1 | Movement and Posture | 21 |
| The Neuro-musculoskeletal System | 22 |
| The Nervous System | 29 |
| Reflexes | 36 |
| The Vestibular System, Sight, and Touch | 47 |
| Connective Tissue Restraints | 51 |
| Stretching | 60 |
| Three Postures | 62 |
| Putting It All Together | 66 |
Chapter 2 | Breathing | 67 |
| The Design of the Respiratory System | 68 |
| The Muscles of Respiration | 74 |
| How Breathing Affects Posture | 82 |
| The Somatic and Autonomic Systems | 85 |
| The Physiology of Respiration | 91 |
| Thoracic Breathing | 102 |
| Paradoxical Breathing | 107 |
| Supine Abdominal Breathing | 108 |
| Abdominal Breathing in Sitting Postures | 111 |
| Diaphragmatic Breathing | 120 |
| A Traditional Warning | 131 |
Chapter 3 | Abdominopelvic Exercises | 139 |
| Crunches and Sit-ups | 140 |
| The Foundation of the Body | 141 |
| Supine Leg Lifts | 160 |
| Yoga Sit-ups | 169 |
| The Sitting Boat Postures | 171 |
| The Peacock | 173 |
| The Pelvis and The Anatomical Perineum | 177 |
| Ashwini Mudra | 182 |
| Mula Bandha | 183 |
| Agni Sara | 188 |
| Uddiyana Bandha, The Abdominal Lift | 195 |
| Nauli | 201 |
| Contraindications | 204 |
| Benefits | 205 |
Chapter 4 | Standing Postures | 207 |
| The Skeletal System and Movement | 210 |
| Anatomy of the Spine | 215 |
| Symmetry and Asymmetry | 227 |
| Standing Postures | 228 |
| Four Simple Stretches | 230 |
| Backward Bending | 236 |
| Forward Bending | 240 |
| Side Bending | 249 |
| What Makes Postures Difficult? | 254 |
| The Triangle Postures | 255 |
| Two Balancing Postures | 267 |
| Benefits | 271 |
Chapter 5 | Backbending Postures | 273 |
| The Anatomy of Flexion and Extension | 274 |
| Breathing and Backbending | 280 |
| The Cobra Postures | 284 |
| The Locust Postures | 296 |
| The Prone Boat Postures | 303 |
| The Bow Postures | 305 |
| The Knee Joint | 307 |
| Supine Backbending Postures | 312 |
| A Kneeling Backbend--The Camel | 320 |
| Contraindications | 323 |
| Benefits | 324 |
Chapter 6 | Forward Bending Postures | 325 |
| Forward Bending: Head, Neck, and Chest | 326 |
| Lumbar and Lumbosacral Forward Bending | 327 |
| Sacroiliac Nutation and Counternutation | 328 |
| Forward Bending at the Hip Joints | 332 |
| Forward Bending at the Ankles and in the Feet | 334 |
| Clinical Matters and Cautions | 337 |
| The Posterior Stretch | 340 |
| The Down-Facing Dog | 349 |
| The Child's Pose | 352 |
| Breathing and Forward Bending | 353 |
| Sacroiliac Flexibility | 355 |
| Hip Flexibility | 361 |
| Benefits | 381 |
Chapter 7 | Twisting Postures | 383 |
| The Fundamentals of Twisting | 384 |
| The Skull, the Atlas, and the Axis | 388 |
| Movements of the Head and Neck | 392 |
| Thoracic Twisting | 395 |
| Lumbar Twisting | 396 |
| The Lower Extremities | 398 |
| Supine Twists | 403 |
| Standing Twists | 410 |
| Inverted Twists | 424 |
| Sitting Spinal Twists | 425 |
| Benefits | 435 |
Chapter 8 | The Headstand | 437 |
| The Cardiovascular System | 437 |
| The Two Headstands | 446 |
| The Upper Extremities | 455 |
| Structural Imbalances | 471 |
| Breathing Issues | 474 |
| Developing Strength and Flexibility | 477 |
| Bending and Twisting in the Headstand | 488 |
| Extending Your Time | 493 |
| Benefits | 497 |
Chapter 9 | The Shoulderstand | 499 |
| Anatomy of The Shoulderstand | 500 |
| Inverted Action Postures | 503 |
| The Shoulderstand | 507 |
| The Plow | 516 |
| The Lifted Shoulderstand and Plow | 522 |
| Circulation | 524 |
| Respiration | 526 |
| Sequelae | 528 |
| Benefits | 539 |
Chapter 10 | Relaxation and Meditation | 541 |
| Muscular Relaxation | 543 |
| Two Relaxation Postures | 547 |
| Breathing and Relaxation | 552 |
| The Autonomic Nervous System | 554 |
| Deepening Relaxation | 562 |
| Meditation Postures | 565 |
| Maintaining the Geometry | 566 |
| Props | 572 |
| The Six Postures | 575 |
| Mula Bandha | 588 |
| Mastering the Situation | 589 |
| Knower of the Veil | 593 |
| Glossary | 595 |
| Additional Sources | 607 |
| Acknowledgments | 609 |
| Index of Anatomical Terms | 611 |
| Index of Practices | 619 |
| Biographical Sketch | 623 |