New Rules of Posture

Mary Bond has a Master’s degree in dance from UCLA and trained with Dr. Ida P. Rolf as a Structural Integration practitioner. She is a movement instructor at the Rolf Institute and teaches movement workshops nationally. The author of Balancing Your Body, she has also published articles in numerous health and fitness magazines. She lives in California.

• Foreword by Leon Chaitow, N.D., D.O.PrefaceIntroduction: What Are the New Rules of Posture?PART ONE: AWARENESS 1. Your Conscious Body 2. Your Body’s Internet PART TWO: STABILITY 3. The Root of Posture 4. Healthy Breathing5. Core ConnectionsPART THREE: ORIENTATION6. Your Heart’s Messengers7. Footprints8. Facing the World PART FOUR: MOTION 9. Healthy Walking10. Articulate LivingAfterword: Explore the New Rules of Posture, TogetherAppendix: Therapeutic Resources for Healthy Posture Bibliography Index EXPLORATIONS AND PRACTICES 1. YOUR CONSCIOUS BODY Your Neutral Breath A Stressful Moment Simple Pleasure Walking Inventory Your Best Foot Heel StrikePelvic Mobility Arm SwingSpinal MobilityHead and Neck Stabilizing Actions2. YOUR BODY’S INTERNET Postural Sway Fascial Continuity Sacroiliac Rocking Holistic Impact Counterrotation of Pelvis and Chest Curling and Arching 3. THE ROOT OF POSTURE Pelvis PalpationThe Pelvic Floor Diamond The Anal Triangle SlouchingSupported Sitting Bending OverPerceptual Fine Tuning Smart Reclining 4. HEALTHY BREATHING Quiet Breathing Active Breathing Global Breathing AwarenessBreathing in Your BackInhaling BeautyExhaling SurrenderThe Spaciousness and Weight of Breathing Breathing in GravitySlowing Your Breath with SoundHealthy Breathing, Healthy Posture 5. CORE CONNECTIONS Activating Your TA through the Pelvic Floor Activating Your TA from a Table PositionActivating Your TA Lying Down A Shortcut to the Inner Corset Flying TableBending Forward and Bending Down Posture as Relationship6. YOUR HEART’S MESSENGERS A Tour of Your Shoulders Closing Your Shoulders Shoulder Expression Leverage Shoulder Blade PulsesHandprints on the Wall Serratus Shortcut Seated Sphinx Reaching Wall Traction First Aid for Your “Mouse Arm”Sacred Touch, Living Touch Two-way Touching Lifting Something Heavy 7. FOOTPRINTS Self-assessment of Your FeetYour Foot’s DimpleRelaxing Your Arches Footprints on the Wall Opening Your FeetAlternating Pressure between Forefoot and Heel Rocking from Stance Foot to Walking FootStepping into Your Whole Heel Help for Bunions Aligning Your Legs Shifting Sands Sitting to Standing Pushing the FloorSacred Ground 8. FACING THE WORLD Jaw and Tongue Tensions Nose and Palate TensionJaw and Inner Ear Distinguishing Cranium and Face Narrow Focus and Open Focus Releasing Eye Tension Receptive Eyes Welcoming the World 9. HEALTHY WALKING Stop and Go Wall Traction Enhanced Flying Table Enhanced Hip Rotation Counterrotation Pelvic Gyroscope Seated Spine Spirals Initiating a Step One StepOne Step with Rotation Forget About It 10. ARTICULATE LIVING Body Parts Art Acceleration Your Best Walk Your Worst Walk Walking Your Way out of a Funk

“Few things are as overlooked and yet absolutely critical to our health and well being as our posture. Mary Bond offers information, stories and tools for learning how to stand and move with ease and elegance.”