Acknowledgments

vii

Introduction How I Came to Use Imagery

ix

Reinforcing What You Want

ix

Purpose and Will

x

Using Imagery for Alignment

xiii

Using the Audio Files

xv

PART I

POSTURE AND DYNAMIC ALIGNMENT

1

Chapter 1

Roots of Imagery for Alignment

3

In Search of Ideal Posture

5

Somatic Disciplines

10

Summary

14

Chapter 2

Postural Models and Dynamic Alignment

15

What Your Posture Reveals

16

Postural Habits

17

Rich Sources for Dynamic Alignment

18

Summary

29

Chapter 3

Foundations of Mental Imagery

31

Brain as the Basis for Imagery

32

Brain and Consciousness

33

Nervous System

36

Neuroplasticity and Imagery

37

Developing Mind: The Role of Imagery

40

Summary

42

Chapter 4

Change Through Imagery

43

Four Steps for Change

43

Body Image as Basic Feedback

46

Developmental Patterns and Mental Imagery

50

Wrong Habits That Feel Right

51

Retaining Your Progress

52

Motivation and Change

53

Summary

53

Chapter 5

Benefits and Types of Imagery

55

Benefits: What Imagery Can Do for You

56

Types of Imagery

63

Styles of Imagery Delivery

71

Self-Talk: The Internal Monologue

73

Summary

74

Chapter 6

General Guidelines Before Using Imagery

75

Factors That Influence Successful Imagery

75

Guidelines for Using Imagery

76

Training Your Ability to Use Imagery

80

Concentration and Attention

82

Stages of Learning

84

Positions for Anatomical Imagery Work

85

Using Imagery When in Motion

88

Image Narrative, Image Bundles, and Relational Imagery

88

Summary

89

PART II

BIOMECHANICAL AND ANATOMICAL PRINCIPLES AND EXERCISES

91

Chapter 7

Finding Your Center and Befriending Gravity

93

Planes for Direction and Location

93

Central Axis

95

Body Geography

96

Joint Movements

98

Force

98

Matter and Mass

102

Summary

106

Chapter 8

Laws of Motion and Force Systems

107

Newton’s Laws of Motion

107

Force Systems

111

Lever Systems

113

Energy Conservation

119

Ability of Materials to Resist Force

120

Dynamic Stability

121

Summary

124

Chapter 9

Joint and Muscle Function

125

Joint Types

125

Bones

130

Tissue and Fascia

132

Muscles

134

Summary

146

PART III

EXERCISES FOR ANATOMICAL IMAGERY

147

Chapter 10

Pelvis, Hip Joint, and Company

149

Pelvic Arches

149

Balancing the Pelvis

154

Motion of the Pelvic Halves

172

Counterrotation and Three-Dimensional Alignment

179

Pelvic Powerhouse

182

Hip Joint and Femur

191

Iliopsoas and Piriformis

196

Summary

203

Chapter 11

Knee, Lower Leg, and Foot

205

Knee

206

Tibia, Fibula, and Ankle

221

Foot

228

Summary

252

Chapter 12

Spine and Body Wall

253

Functioning Spine

253

Pelvis

258

Vertebrae

261

Facet Joints

265

Discs, Spine, and Psychology of Pain

270

Spinal Ligaments

275

Musculature of the Abdomen and Back

277

Abdominal Wall and Fascia

281

Abdominal Muscles and the Concept of Core Stability

283

Summary

290

Chapter 13

Shoulders, Arms, and Hands

293

Suspension of the Shoulder Girdle

303

Glenohumeral Joint

313

Humeroscapular Rhythm

316

Elbow

323

Wrist and Hand

329

Summary

334

Chapter 14

Head and Neck

337

Atlas and Axis

340

Skull

344

Suboccipitals

346

Mandible

349

Hyoid and Tongue

354

Eyes

357

Nose and Mouth

359

Summary

360

Chapter 15

Rib Cage, Breath, and Organs

363

Rib Cage

363

Breath

373

Support for Abdominal Organs

383

Skin as an Organ

387

Summary

387

PART IV

RETURNING TO HOLISTIC ALIGNMENT

389

Chapter 16

Definitions of Dynamic Alignment

391

Plumb Line

392

Median Alignment

392

Defining Ideal Alignment

393

Dynamic Versus Static Alignment

393

Dynamic and Static Stability

394

Pulling Up and Ideal Alignment

397

Summary

399

Chapter 17

Integrating Dynamic Alignment Exercises

401

Alignment in Supine Positions

401

Alignment in Sitting Positions

402

Standing and Walking Alignment

405

Releasing Excess Tension

407

Continuing Imagery Exercises

411

Bibliography

413

Index

419

About the Author

429