Table of Contents
List of Illustrations ix
Foreword xiii
Acknowledgments xv
Introduction xvii
Part 1 Background
1 My Story 3
2 A Look at Yoga's Foundations 9
3 What Is the Alexander Technique? 13
Part 2 Principles of the Alexander Technique
4 The Use of the Self 19
5 Self-Diagnoses for a More Beneficial Practice 23
6 Dealing with Harmful Habits 25
7 How to Achieve Healthy Coordination: The Primary Control 35
8 A Holistic Approach to Self-Care 47
9 What Happens in an Alexander Technique Lesson? 53
Part 3 Considerations Regarding Yoga Practice
10 Avoiding Injuries with an Individualized Approach 61
11 Anatomical Awareness and Energy Flow 75
12 Pain Management 95
13 Exploring Yoga's Relationship to Neuroplasticity and the Autonomic Nervous System 101
14 Pregnancy 109
15 Breathing, Mindfulness, and Meditation 113
16 How to Practice Constructive Rest 131
Part 4 Yoga Poses and Asanas
17 Mountain Pose and Good Posture: Tadasana 141
18 Floor Stretches 149
19 Monkey and Squatting Poses 159
20 Standing Poses 173
21 Twists 185
22 Forward Bends 193
23 Downward Facing Dog Pose: Adho Mukha Svanasana 207
24 Back Bends 213
25 Side Bends 225
26 Kneeling Poses 231
27 Hip Openers 237
28 Inverted Poses 241
29 Plank Variations 249
Conclusion 255
Appendix: Useful Contacts 259
Glossary 261
Resources 263
Notes 265
Index 273
About the Author 281
About the School for F. M. Alexander Studies 282