Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners

HALFTITLE
TITLEPAGE
PRECAUTIONARY NOTE
DEDICATION
EPIGRAPH
CONTENTS
	Foreword pg 11-12
	Preface pg 13-14
	Introduction pg 15-16
	Basic Premises pg 17-20
	Chapter One - MOVEMENT AND POSTURE pg 21
		The Neuro-musculoskeletal System pg 22-28
		The Nervous System pg 29-35
		Reflexes pg 36-46
		The Vestibular System, Sight, and Touch pg 47-50
		Connective Tissue Restraints pg 51-59
		Stretching pg 60-61
		Three Postures pg 62-65
		Putting It All Together pg 66
	Chapter Two - BREATHING pg 67
		The Design of the Respiratory System pg 68-73
		The Muscles of Respiration pg 74-81
		How Breathing Affects Posture pg 82-84
		The Somatic and Autonomic Systems pg 85-90
		The Physiology of Respiration pg 91-101
		Thoracic Breathing pg 102-106
		Paradoxical Breathing pg 107
		Supine Abdominal Breathing pg 108-110
		Abdominal Breathing in Sitting Postures pg 111-119
		Diaphragmatic Breathing pg 120-130
		A Traditional Warning pg 131-138
	Chapter Three - ABDOMINOPELVIC EXERCISES pg 139
		Crunches and Sit-ups pg 140
		The Foundation of the Body pg 141-159
		Supine Leg Lifts pg 160-168
		Yoga Sit-ups pg 169-170
		The Sitting Boat Postures pg 171-172
		The Peacock pg 173-176
		The Pelvis and The Anatomical Perineum pg 177-181
		Ashwini Mudra pg 182
		Mula Bandha pg 183-187
		Agni Sara pg 188-194
		Uddiyana Bandha, The Abdominal Lift pg 195-200
		Nauli pg 201-203
		Contraindications pg 204
		Benefits pg 205-206
	Chapter Four - STANDING POSTURES pg 207-209
		The Skeletal System and Movement pg 210-214
		Anatomy of the Spine pg 215-226
		Symmetry and Asymmetry pg 227
		Standing Postures pg 228 229
		Four Simple Stretches pg 230-235
		Backward Bending pg 236-239
		Forward Bending pg 240-248
		Side Bending pg 249-253
		What Makes Postures Difficult? pg 254
		The Triangle Postures pg 255-266
		Two Balancing Postures pg 267-270
		Benefits 271-272
	Chapter Five - BACKBENDING POSTURES pg 273
		The Anatomy of Flexion and Extension pg 274-279
		Breathing and Backbending pg 280-283
		The Cobra Postures pg 284-295
		The Locust Postures pg 296-302
		The Prone Boat Postures pg 303-304
		The Bow Postures pg 305-306
		The Knee Joint pg 307-311
		Supine Backbending Postures pg 312-319
		A Kneeling Backbend—The Camel pg 320-322
		Contraindications pg 323
		Benefits pg 342
	Chapter Six - FORWARD BENDING POSTURES pg 325
		Forward Bending: Head, Neck, and Chest pg 326
		Lumbar and Lumbosacral Forward Bending pg 327
		Sacroiliac Nutation and Counternutation pg 328-331
		Forward Bending at the Hip Joints pg 332-333
		Forward Bending at the Ankles and in the Feet pg 334-336
		Clinical Matters and Cautions pg 337-339
		The Posterior Stretch pg 340-348
		The Down-Facing Dog pg 349-351
		The Child’s Pose pg 352
		Breathing and Forward Bending pg 353-354
		Sacroiliac Flexibility pg 355-360
		Hip Flexibility pg 361-380
		Benefits pg 381-382
	Chapter Seven - TWISTING POSTURES pg 383
		The Fundamentals of Twisting pg 384-387
		The Skull, the Atlas, and the Axis pg 388-391
		Movements of the Head and Neck pg 392-394
		Thoracic Twisting pg 395
		Lumbar Twisting pg 396-397
		The Lower Extremities pg 398-402
		Supine Twists pg 403-409
		Standing Twists pg 410-423
		Inverted Twists pg 424
		Sitting Spinal Twists pg 425-434
		Benefits pg 435-436
	Chapter Eight - THE HEADSTAND pg 437
		The Cardiovascular System pg 437-445
		The Two Headstands pg 446-454
		The Upper Extremities pg 455-470
		Structural Imbalances pg 471-473
		Breathing Issues pg 474-476
		Developing Strength and Flexibility pg 477-487
		Bending and Twisting in the Headstand pg 488-492
		Extending Your Time pg 493-496
		Benefits pg 497-498
	Chapter Nine - THE SHOULDERSTAND pg 499
		Anatomy of The Shoulderstand pg 500-502
		Inverted Action Postures pg 503-506
		The Shoulderstand pg 507-515
		The Plow pg 516-521
		The Lifted Shoulderstand and Plow pg 522-523
		Circulation pg 524-525
		Respiration pg 526-527
		Sequelae pg 528-538
		Benefits pg 539-540
	Chapter Ten - RELAXATION AND MEDITATION pg 541-542
		Muscular Relaxation pg 543-546
		Two Relaxation Postures pg 547-551
		Breathing and Relaxation pg 552-553
		The Autonomic Nervous System pg 554-561
		Deepening Relaxation pg 562-564
		Meditation Postures pg 565
		Maintaining the Geometry pg 566-571
		Props pg 572-574
		The Six Postures pg 575-587
		Mula Bandha pg 588
		Mastering the Situation pg 589-592
		Knower of the Veil pg 593-594
	Glossary pg 595-606
	Additional Sources pg 607-608
	Acknowledgments pg 609-610
	Index of Anatomical Terms pg 611-618
	Index of Practices pg 619-622
	Biographical Sketch pg 623-624