Table of Contents
Acknowledgments xi
Dear Reader xiii
Introduction 1
Part 1 Yoga For Human Beings
On Evolutionary Design 11
The Josephine 17
On Patterns 21
Repatterning 27
Functional Movement 29
The Rule of Three 33
Healthy Neutral 39
Chairs, Floors, Shoes, and Cells 41
Basic Postural Issues 57
Efficiency Machines 67
Dirty Rotten Cheaters 71
Recap 75
Part 2 Practice: The Foundations of Repatterning (A.K.A. "Foundations")
About The Sequence 79
On Saints and Animals 81
Building Foundations 86
The Practices 89
Breathing 89
Pulling Down the Heavens 89
Reverse Anatomical Breathing 91
Opening Sequence 94
Side Bends 95
Back Bend 102
Forward Fold 106
Power Sequence 116
Chair Pose 116
Chair on Toes 122
Power Pose 126
Revolved Lunge 133
Balancing Sequence 140
Eagle 140
Intermission: On Knee Locking 146
Big Toe Pose 150
Revolved Big Toe Pose 153
Core Strength Quad Stretch 157
Standing Bow 163
Airplane 168
Revolved Half Moon 175
Separate Leg Sequence 183
Wide-Legged Dog 183
Vitruvian Person 187
Mid-Stance Fold 191
Warrior 2 195
Warrior Triangle 201
Pyramid 204
Revolved Triangle 212
Tree Pose 215
Corpse (a.k.a. Savasana) 218
Supine Sequence 221
Wind Removing 221
Wind Removing (Both Legs) 224
Bridge 227
Plunge 232
Back Strengthening Sequence 238
Cobra 238
Crocodile 246
Bow 249
Child's Pose 252
Dog Sequence 253
Forearm Plank 253
Dolphin 257
Downward-Facing Dog 260
Pigeon 263
Kneeling Sequence 274
Supine Warrior 274
Half Tortoise 277
Camel 280
Wild Child 284
Closing Sequence 290
Staff Pose 290
Intense West Stretch 294
Butterfly 298
Head to Knee 300
Supine Twist 303
Corpse 305
Part 3 A Theory of Relativity in the Time of Exponential Growth
The Stories Monkeys Tell 309
Within the Great Josephine 313
Heat In the Time of Heat 315
Praxis 321
On Patience, Joy, and Endings 325
Epilogue 327
Appendix The Foundations Op Repatterning: Sequence Options 329
Bibliography 333
About the Authors 335