Foundations - Book

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FULLY REVISED 2ND EDITION
(Formerly "Beginning") 

 
  • This book contains the foundational building blocks for general physical health: relaxation, breathing, functional range of motion and balance.
  • Balance the body and calm the mind while making the joints and muscles mobile and strong.
  • 49 beginning postures and exercises
  • Detailed instructions and step-by-step photos for the setup and execution of each posture.
  • Explanations of the purpose, intention and benefits of each posture.
  • Male and female bodies in each posture.​
  • 11 sequences for practice 

POSTURES & EXERCISES
RELAXATION
1. Corpse/Shavasana
2. Standing Rest
3. Half Tortoise

BREATHING
4. Butterfly Breathing
5. Lifting Elbows
6. Chest Expansion & Calf Exercise
7. Blowing & Retention
8. Coherent Breathing
9. Alternate Nostril

FLOOR POSTURES
10. Torso Lift
11. Leg Lift
12. Cobra
13. Half Locust
14. Locust A
15. Locust B
16. Full Locust 
17. Bow 
18. Sit-up

STANDING POSTURES
19. Half Moon Sidebend
20. Half Moon Backbend
21. Hands to Feet A
22. Twisting Triangle
23. Standing Separate Legs Head to Knee
24. Chair 1
25. Chair 2: On the Toes
26. Chair 3: Toestand
27. Warrior / Lunge

​BALANCING POSTURES
28. Simple Balance
29. Tree
30. Eagle
31. Standing Hand to Toe
32. Balancing Stick
ARM BALANCING
33. Plank
34. Side Plank
35. Palmstand
36. Crow

ACTIVE SITTING AND KNEELING
37. Rabbit
38. Stretching
39. Camel
40. Reversed Spinal Twist
41. Spinal Twist
42. Wind Removing, Seated
43. Wind Removing, Lying

STRETCHING POSTURES
44. Standing Separate Legs Stretching
45. Separate Legs Stretching
46. Butterfly
47. Forehead to Knee

POSTURES FOR SITTING
48. Firm
49. Easy

SEQUENCES FOR PRACTICE
Whole Foundations System (90–120 min)
Complete Practice A (60 min)
Complete Practice B (60 min)
Complete Practice (45 min)
Complete Practice (30 min)
Complete Practice (15 min)
Relaxation (30 min)
High Energy (60 min)
Spine Health (30 min)
Balance (30 min)
Breathing (15 min)