1. Optimal pressure - defining levels of force
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Hands press jaws - 80%, 40%, 20% pressure
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Breathing pace, walking pace, running pace
2. Tapping - pulsations of rhythmic pressure
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Tapping on the head, chest, kidneys, pelvis
3. Modes of response to pressure
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Flexible undulating wave
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Firm one-unit axis
4. Aligning the neck - the bottleneck of posture
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Joined fingers, separated fingers - self feedback
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Bent index knuckle between teeth - pull of resistance, straightening of neck backwards
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Hand stabilizes chin with chest - neutralizing differentiation of neck
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Hand combs hair - a passive elongation of neck
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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
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Joined fingers, separated fingers - self feedback
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Hand shortening anterior of belly - spacing out posterior lumbar vertebrae
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Pushing feet on wall - flattening lumbar
6. Bouncing on the heels - springy pressure strengthening bone
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Bouncing in rotations
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Feet in and out
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Wide basis - narrow basis
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Inside/outside edge of foot
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Crossed arms
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Ringed arms
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The efficient focus of pressure in the ball of the foot
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Heels lower than floor surface
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Bouncing on one foot
7. Strategies using a wall - confinement within support improves posture
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Feet/shoulder interaction - pattern of walking
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A knot on the wall - provocation and support of the vertical
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Projector around a knot - three-dimensional adjustability
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Two knots - redesigning alignment
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Rumba in the strip - reciprocal interaction of hips/shoulders
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Long back/short back - relationship between front and back
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A tree in the forest - torso rotations along a roller
8. Domino effect - transmission of pressure from end to end
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Wave response - proportional flexibility of undulating the curves
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Axis response - tightening skeleton together to utilize pressure for antigravity straightening up
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Hand on head, hand on wall - connecting head to chain of force
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Heel thrusts toes/toes thrust heel - conditioning hip joints and spine on feet
9. Tantrum no, tantrum yes - the joy of assertiveness
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Pounding feet and fists
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Kicking heels and tapping elbows
10. Full breathing - pressure stimulates breath
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Fragmented in-breath - stimulating out-breath
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"Ha + 3" breathing formula - providing oxygen in dynamic activity
11. Arms - front legs deprived of original function
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Hand-in-hand in a strip - non-habitual use that improves habit
12. Wrist - re-empowering the sustaining of pressure
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Hand pushes wall - wrist organizes spine and pelvis in a spiral
13. Re-orientation of the hip joint - aligning the wheels
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Bicycle on the side - stabilizing hip joint to pelvis
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Bow and arrow - balancing hip joint while protecting the lumbar
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Heel to ischium - releasing the anatomical freedom in the hip joint
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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
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Ribs around the steering - redesigning rib basket
15. Feet - basis determines structure
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Roman sandals - focus of pressure in the metatarsal for efficient walking
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Demystification of reflexology - neurological connection between pressure in the ankle and disposition of the lumbar
16. Ankle - the multi-dimensional adjustment
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Flexibility and stability in ankle - moving the body in relation to stationary ankle
17. Shoulder blades - substitute for not walking on all fours
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Narrow/wide shoulder blades leaning on a wall - options in mastering the back
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Shoulder blades up/down - balancing front and back in posture
18. Jaw - the original articulation steering the spine
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Knee lying/knee standing - jaw/pelvis interaction to neutralize excess stress in jaw
19. Stomach lift - organizing viscera to enhance moving
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Integrating yoga with motion - movement reinforces position
20. Springy knees - the condition for generating pressure
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Knee bends knee - spontaneous springiness
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Seesaw in crossed knees - foot/knee/back interaction
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Knee in a strip - hand activates knee to de-program counter-productive pattern
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Harness around knees - incorporating knees to chain of posture
21. Recreation time
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Rolling from side to side - uniformity reforms
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Figure eight circles of knees to chest - three-dimensional symmetry
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Visualizing the inside of bone - recruiting the power of the subconscious
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Dynamics of yawning - gift of nature to refill deficiency of oxygen
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Visualizing anterior or posterior vertebrae processes - focusing intention determines long or short back
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Imagination of ideal fall - re-programming trauma
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Visualizing green leaf - reconciliation with hope
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Bone consciousness - readiness to move
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Red and pink meditation - oxygen to lungs, nourishment to bone
22. Transitions
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From sitting on a chair to standing - synchronizing distribution of labor with the anti-gravity game of pressure
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From lying to sideways sitting - free ride on the spiral
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From crossed legs sitting to standing - heel steering rising
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From standing to sitting on the floor - proportional sinking to neutralize fear of falling
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From lying to frontal sitting - strengthening the back without penalty to neck-jaw-stomach
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From lying to standing - competence inspires confidence
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Commitment to consistent rhythm - guarantees harmonious coordination
23. Creeping - the prototype of organic locomotion
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Foot pushes a wall - metatarsal serpenting the spine
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Sweeping head - generating movement from the backbone
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Head under the elbow - thrusting hand to solid ground as a mobilizing force
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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
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Loop of leg in swimming - rotation of leg organizes pelvis-spine-head
25. Crawling on all fours - the preliminary preparation for walking
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Tiger crawl - bending the elbows
26. The harness - a loan of integration by means of a seven-meter cloth
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Binding the harness - holding the body together
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Lateral walk - skeleton as one unit in primal steps
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Moving in harness - securing the anti-gravity axis of vertical posture
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Padding the curves - protecting the vulnerable members
27. Running - perfecting dynamic movement
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Running - restoring springiness
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Bending knees in running
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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
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Jumping in harness - safe learning of how to outsmart gravity
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Breathing in jumping - "Ha + 3" formula for oxygen provision
29. African walk - deciphering the grace of effortless weight-bearing functioning
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Load on head - a guide for adjusting the efficient alignment
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Secure safety of neck - cooperating chest with no penalty to lumbar
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Arms as oars - arm swings behind drawing out the chest; arm in front as a substitute for leg
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Detachment of foot with no shaking to load on head - heel in the plane of leg and ischium
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Ever-shifting projection of load - forward/backward ping-pong to reduce compression
30. Lifting weights - need for strength builds strength
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Safe lifting weights - a challenge of mastering a well-synchronized and safe trajectory
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Load on legs - stability of posture with springiness of knees
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Load on wrists - engaging the spine through the wisdom of the spiral
31. Climbing - anti-gravity crawling
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Dynamics of climbing - pulling body to hand
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Pulling arms in pairs - controlled resistance to elevate body tone
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Rock climbing - pulling a rope in pairs
The function of climbing – moving against resistance
32. Sphincters - the inner anti-gravity network
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Map of sphincters - hand representation to facilitate mastery
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Activating sphincters - indispensable factor in anti-gravity movement
33. Isometric pressure - self resistance
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Handcuffs - closed circuit of heightened inner pressure
34. Equilibrium - the constant engagement of the brain
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Negotiating for reliable equilibrium - a perspective of integration
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Training in pairs - controlled loss of stability to regenerate resourcefulness for recovering equilibrium
35. Falling - training in strategies for avoiding injury
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Squatting - proportional sinking within rotation
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Rolling back and forth from lying on the floor to standing- competence and agility to overcome fear of falling
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Initiated falling - becoming familiar with loss of stability
36. Models of organic locomotion
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Homo/contra-lateral - arm-leg interaction in a variety of combinations
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Silken scarf on long roller - undulating pressure in a pace of canon
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Swinging fall - pushing wall in a whip style
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Step-up/down - walking pattern initiated from the arms
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Cow model - neck curving in
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Horse pattern - neck curving out
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Skipping goats - leaping from one foot to both in rhythm
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Rooster fight - thrusting on one leg
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Gliding sideways - a reminder of lightness
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Descending a slope - velocity avoids slippery
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Climbing uphill - falling up monkey style
Restoring balance – roosters fight
37. Nutrition aspect - research and facts
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Foods rich in calcium and minerals
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What to eat / not to eat - the risk of disrupting Ph balance
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Grandmothers' remedy - raw calcium directly from nature
38. Table - a break for refreshing posture
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Half sitting/half standing - load on pelvis, legs are free
39. Doorway - superb device for setting uprightness
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Back to one post, arms push the other - confining spine to straighten up
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Pressing shoulder blades up / down - the key to vertical alignment
40. Chairs - generating vitality in sitting
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Uplifting head and chest from pushing foot to ground
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Bouncing the heels - raising body tone while straightening curves
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Cross crawl pattern - hands walking on legs
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Erect upper back - utilizing edge of chair, arm neutralizes neck
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Leaning on hands to raise body - shifting in distribution of labor
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Hip joint determines posture - knee rowing up / down / forward / backward
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Foot pushing a wall - cultivate the pathway for anti-gravity force
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Strategies for safely getting in and out of chairs - spiral/frontal configuration.

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