1. Optimal pressure - defining levels of force

• Hands press jaws - 80%, 40%, 20% pressure
• Breathing pace, walking pace, running pace

2. Tapping - pulsations of rhythmic pressure

• Tapping on the head, chest, kidneys, pelvis

3. Modes of response to pressure

• Flexible undulating wave
• Firm one-unit axis

4. Aligning the neck - the bottleneck of posture

• Joined fingers, separated fingers - self feedback
• Bent index knuckle between teeth - pull of resistance, straightening of neck backwards
• Hand stabilizes chin with chest - neutralizing differentiation of neck
• Hand combs hair - a passive elongation of neck
• Using hand as foot - organizing upper back

Aligning the neck by drawing out the chest

5. Aligning the lumbar - bridging the critical link of the postural chain

• Joined fingers, separated fingers - self feedback
• Hand shortening anterior of belly - spacing out posterior lumbar vertebrae
• Pushing feet on wall - flattening lumbar

6. Bouncing on the heels - springy pressure strengthening bone

• Bouncing in rotations
• Feet in and out
• Wide basis - narrow basis
• Inside/outside edge of foot
• Crossed arms
• Ringed arms
• The efficient focus of pressure in the ball of the foot
• Heels lower than floor surface
• Bouncing on one foot

7. Strategies using a wall - confinement within support improves posture

• Feet/shoulder interaction - pattern of walking
• A knot on the wall - provocation and support of the vertical
• Projector around a knot - three-dimensional adjustability
• Two knots - redesigning alignment
• Rumba in the strip - reciprocal interaction of hips/shoulders
• Long back/short back - relationship between front and back
• A tree in the forest - torso rotations along a roller

8. Domino effect - transmission of pressure from end to end

• Wave response - proportional flexibility of undulating the curves
• Axis response - tightening skeleton together to utilize pressure for antigravity straightening up
• Hand on head, hand on wall - connecting head to chain of force
• Heel thrusts toes/toes thrust heel - conditioning hip joints and spine on feet

9. Tantrum no, tantrum yes - the joy of assertiveness

• Pounding feet and fists
• Kicking heels and tapping elbows

10. Full breathing - pressure stimulates breath

• Fragmented in-breath - stimulating out-breath
• "Ha + 3" breathing formula - providing oxygen in dynamic activity

11. Arms - front legs deprived of original function

• Hand-in-hand in a strip - non-habitual use that improves habit

12. Wrist - re-empowering the sustaining of pressure

• Hand pushes wall - wrist organizes spine and pelvis in a spiral

13. Re-orientation of the hip joint - aligning the wheels

• Bicycle on the side - stabilizing hip joint to pelvis
• Bow and arrow - balancing hip joint while protecting the lumbar
• Heel to ischium - releasing the anatomical freedom in the hip joint
• Masculine pelvis - decreasing distance between hip joints, evoking straightening up

Safe navigation of force through the hip joint

14. Ribcage - the hard nut to crack

• Ribs around the steering - redesigning rib basket

15. Feet - basis determines structure

• Roman sandals - focus of pressure in the metatarsal for efficient walking
• Demystification of reflexology - neurological connection between pressure in the ankle and disposition of the lumbar

16. Ankle - the multi-dimensional adjustment

• Flexibility and stability in ankle - moving the body in relation to stationary ankle

17. Shoulder blades - substitute for not walking on all fours

• Narrow/wide shoulder blades leaning on a wall - options in mastering the back
• Shoulder blades up/down - balancing front and back in posture

18. Jaw - the original articulation steering the spine

• Knee lying/knee standing - jaw/pelvis interaction to neutralize excess stress in jaw

19. Stomach lift - organizing viscera to enhance moving

• Integrating yoga with motion - movement reinforces position

20. Springy knees - the condition for generating pressure

• Knee bends knee - spontaneous springiness
• Seesaw in crossed knees - foot/knee/back interaction
• Knee in a strip - hand activates knee to de-program counter-productive pattern
• Harness around knees - incorporating knees to chain of posture

21. Recreation time

• Rolling from side to side - uniformity reforms
• Figure eight circles of knees to chest - three-dimensional symmetry
• Visualizing the inside of bone - recruiting the power of the subconscious
• Dynamics of yawning - gift of nature to refill deficiency of oxygen
• Visualizing anterior or posterior vertebrae processes - focusing intention determines long or short back
• Imagination of ideal fall - re-programming trauma
• Visualizing green leaf - reconciliation with hope
• Bone consciousness - readiness to move
• Red and pink meditation - oxygen to lungs, nourishment to bone

22. Transitions

• From sitting on a chair to standing - synchronizing distribution of labor with the anti-gravity game of pressure
• From lying to sideways sitting - free ride on the spiral
• From crossed legs sitting to standing - heel steering rising
• From standing to sitting on the floor - proportional sinking to neutralize fear of falling
• From lying to frontal sitting - strengthening the back without penalty to neck-jaw-stomach
• From lying to standing - competence inspires confidence
• Commitment to consistent rhythm - guarantees harmonious coordination

23. Creeping - the prototype of organic locomotion

• Foot pushes a wall - metatarsal serpenting the spine
• Sweeping head - generating movement from the backbone
• Head under the elbow - thrusting hand to solid ground as a mobilizing force
• Straightening the bent knee - the lever of moving one step forward

Interaction of knee - spine in Creeping is releasing the cultural rigidity of the upper back

24. Primal swimming - the original leg/lumbar relationship

• Loop of leg in swimming - rotation of leg organizes pelvis-spine-head

25. Crawling on all fours - the preliminary preparation for walking

• Tiger crawl - bending the elbows

26. The harness - a loan of integration by means of a seven-meter cloth

• Binding the harness - holding the body together
• Lateral walk - skeleton as one unit in primal steps
• Moving in harness - securing the anti-gravity axis of vertical posture
• Padding the curves - protecting the vulnerable members

27. Running - perfecting dynamic movement

• Running - restoring springiness
• Bending knees in running
• Running in harness with inclined head - continuity constructs uprightness

28. Jumping - the ultimate teacher for weight-bearing posture

The strip navigates posture to its vertical, empowered by the dynamic movement

• Jumping in harness - safe learning of how to outsmart gravity
• Breathing in jumping - "Ha + 3" formula for oxygen provision

29. African walk - deciphering the grace of effortless weight-bearing functioning

• Load on head - a guide for adjusting the efficient alignment
• Secure safety of neck - cooperating chest with no penalty to lumbar
• Arms as oars - arm swings behind drawing out the chest; arm in front as a substitute for leg
• Detachment of foot with no shaking to load on head - heel in the plane of leg and ischium
• Ever-shifting projection of load - forward/backward ping-pong to reduce compression

30. Lifting weights - need for strength builds strength

• Safe lifting weights - a challenge of mastering a well-synchronized and safe trajectory
• Load on legs - stability of posture with springiness of knees
• Load on wrists - engaging the spine through the wisdom of the spiral

31. Climbing - anti-gravity crawling

• Dynamics of climbing - pulling body to hand
• Pulling arms in pairs - controlled resistance to elevate body tone
• Rock climbing - pulling a rope in pairs
   

The function of climbing – moving against resistance

 

32. Sphincters - the inner anti-gravity network

• Map of sphincters - hand representation to facilitate mastery
• Activating sphincters - indispensable factor in anti-gravity movement

33. Isometric pressure - self resistance

• Handcuffs - closed circuit of heightened inner pressure

34. Equilibrium - the constant engagement of the brain

• Negotiating for reliable equilibrium - a perspective of integration
• Training in pairs - controlled loss of stability to regenerate resourcefulness for recovering equilibrium

35. Falling - training in strategies for avoiding injury

• Squatting - proportional sinking within rotation
• Rolling back and forth from lying on the floor to standing- competence and agility to overcome fear of falling
• Initiated falling - becoming familiar with loss of stability

36. Models of organic locomotion

• Homo/contra-lateral - arm-leg interaction in a variety of combinations
• Silken scarf on long roller - undulating pressure in a pace of canon
• Swinging fall - pushing wall in a whip style
• Step-up/down - walking pattern initiated from the arms
• Cow model - neck curving in
• Horse pattern - neck curving out
• Skipping goats - leaping from one foot to both in rhythm
• Rooster fight - thrusting on one leg
• Gliding sideways - a reminder of lightness
• Descending a slope - velocity avoids slippery
• Climbing uphill - falling up monkey style

Restoring balance – roosters fight

37. Nutrition aspect - research and facts

• Foods rich in calcium and minerals
• What to eat / not to eat - the risk of disrupting Ph balance
• Grandmothers' remedy - raw calcium directly from nature
   

38. Table - a break for refreshing posture

• Half sitting/half standing - load on pelvis, legs are free

39. Doorway - superb device for setting uprightness

• Back to one post, arms push the other - confining spine to straighten up
• Pressing shoulder blades up / down - the key to vertical alignment

40. Chairs - generating vitality in sitting

• Uplifting head and chest from pushing foot to ground
• Bouncing the heels - raising body tone while straightening curves
• Cross crawl pattern - hands walking on legs
• Erect upper back - utilizing edge of chair, arm neutralizes neck
• Leaning on hands to raise body - shifting in distribution of labor
• Hip joint determines posture - knee rowing up / down / forward / backward
• Foot pushing a wall - cultivate the pathway for anti-gravity force
• Strategies for safely getting in and out of chairs - spiral/frontal configuration.

Ping pong head tail - chair as an opportunity for refreshing posture