INSIDE MOTION

An ldeokinetic Basis
for Movement
Education

John Rolland
 Co*.fu*.ta

Prelace xl

Cqerrl Introduction to the Alignment Process I

Mabel Todd and Mind Body Integration 2
Mechanical Principles 3
Neuromuscular Patterns: The Source oI Postural Habits 3
Ideokinesis: Going From Image to Action 4

Ckffu^? The Mechanical Baeis of Bodily Balance 7

Mechanical Laws 8
Balance of Forces 8
Gravity 8
Force and Counte orce 9
Supporting Weight at the Center 9
Mechanical Balance l1
Compressive and Tensile Stress 11
Muscle Action Follows Mechanical Flow of Force 14
The Body's Common Mechanical Designs 14

Ckt^lbT The working Prccess 17

Hamessing the Intuition 18

The Ideokinetic Process 18
How to Use the Lessons 19

e4L" + BalancinS the Torso 2t

Establishing Spinal Support Along the Axis of Gravity 22
Locating the Spine Deeper in the ToI5o 24
The Anterior Longitudinal Ligament Helps lntegrate
the spinal Action 25
The Spinal Column Supports the Skull Along the Axis 26
A Closer Look at the Skull Joint 27
The Rectus Capitis Anterior Helps Stabilize the Front
of the Atlas and Skull 28
The Saoum Hangs Down in the Back of the Pelvis 29
 The Saqoiliac Joint Hangs Behind the Axis 30
The Pelvic Cantilever 31
The Legs Support the Torso 32
The Psoas Action Aids the Mechanical Paltern of Support 34
The Pelvic Lever: Balancing the Downward
and Upward Actions 35
Seeing the Torso as a Whole Integrated Around the Axis 36
Brearhing Integrates the Torso Along rhe Axis 37
Inhaling Through the Center of the Nose 38
The Yawning Action Helps Balance the Skull
as It Lengthens the Spine 39
The Spine Is an Anchor for the Action of the Diaphragm 40

ek#45 Balancint rle Legs 4t

Continuing the Spinal Flow ThrouSh the Pelvis to the Legs 42
The Ischia Hang Downward as the Femurs Thrust Upward 43
Femoral Thrust Supports the Pelvic Circle M
Finding the Ares of the Legs 45
The Major Trochanter Hangs From the Sauum 46
The Psoas and Gluteal Actions Balance One
Another Around the Pelvic Circle 47
Cuiding the Flow oI Weight Down the Back of the Leg's dris 48
The Adductors Integrate the Legs Thrcugh the Axes 49
Establishing the Axis in the Lower Leg 50
Establishing the Axis at the Ankle Joint 5t
Deepening the Action at the Center of the Knee Joint 52
Establishing the Width of the Knee Joint 53
The Action of the Obturators Helps Stabilize the Leg's Axis 54
Seeing the Leg Pattern as a Whole 55

C&f*46 Balancing the Feet s7

The Foot Supports the Body's Weight Through Its Arches 58
The Heel-Foot and the Ankle-Foot Arches 58
The Long Axis oI the Foot and the Diagonal Axis of the Heel 60
The Ankle-Foot Arch Supports the Foot
Through a Diagonal Axis 61
The Toe Bones Extend toward the Center of the Foot 62
The Transverse Arches Strengthen the Suppo of the Foot 63

ClaFb) Balancing the Rib cage 65

The Rib Cage Is Supported by the Spinal Column 66

The Ribs Center Deeply into Their Spinal Sockets 67
The Rib CaBe Han8s and Narrows at the Sides of the Body 68
The Ribs Center into Their Sternal Sockets 69
The Front of the Rib Cage Is Suspended from the Spine 70
The Hyoid Bone Guides the Tensile Action toward the Center
of the Skull 7I
Breathing and the Action oI the Rib Cage 72
The Rib Circles tue Centered over the Pelvic Circle 73
The Rectus Abdominus Muscle Connects the Pubic Symphysis
and the Sternum 74
The Transversus Abdominus and Rectus Abdominus Muscles
Support the Abdominal Area 75

viii
Cqfrrq Bahncing the shoutdq cirdle and Arms 77

Spinal Support Frees the Shoulder Girdle and Arms

Ior Movement 78
Freeing the Shoulder Girdle in the Front of the Body 79
The Scapulae Float over the Rib Cage 80
The Glenoid socket Is Below the Aoomioclavicular Joint a2
The Axis of the Upper Arm Connects the CenteE
of the Elbow Joint and the Glenoid Cavity 83
The Axis of the Lorrer Arm Connects the Cente$
oI the wrist and the Elbow u
The Hand Centers into a Dome 85
seeing the Arm Pattem as a whole 85

Futher Readlng 89

About the Author 9l

 P"r.N/*"
The basic goal of this work is the improvement oI one's physical balaflce
through an essentially creative leaming process that integrates mental and
physical capacities. Students learn to both think and feel their way through the
bodyand, in the process, release layersofkinesthetic infomation hiddenthere.
Since movement is coordinated through the integrated actions of the neural,
muscular, and skeletal systems, it is a vital aspeo of this work to deal with
movement in its entirety. This is accomplished by rcpatteming movement at
its neurological source in the brain, Iirst by rethinking and then by imagining
patterns of movement based on scientific principles of mechanical balance.
Gradually, as the intended neurological patterns are established, they organize
the appropriate muscular patterns to move and balance the skeletal system in
the desired mechanically balanced pattern.
The leamingprocess follows a pdmarily educational, raiher than therapeu-
tic, model in that it emphasizes developing one's own powers of thinking,
intuition, and kinesthetic awareness rather than rclying on the power of the
teacher/thempist to make bodily changes. Aside from the satisfaction oI
having accomplished a great deal for oneself, this work opens the student to
an innerworld ofawareness and intuition which enriches the process ofliving.
 Alqab1

- lntroduction to the Alignment Process

2 lnside Motion

Mabel Todd and

Dlind Body lntegration
Mind and body are integrated in daily movement activities. The mind responds
to the flow of action in the body, and the bodygives meaningful expression to the
flow ofthoughis through the mind. Both aspects ofbeinS are inseparably linked
in all of our actions, feelings, and thoughts. Despite this inherent unity of mind
and body, traditional systems of movement education tend to focus exclusively
on training the action of the bod% iSnoring the rich possibilities for developing
thought, feeling, and imagination through movement. By igno ng these aspects,
however, the potential for a more receptive and lntuitive fom of education
through physical training remains untapped.
The approach to training presented in this book combines thinking, sensing,
and imagining with the pe ormance of action. It is rooted in the work of Mabel
Todd, a pioneer in the field of postural education. Todd was ofle of the fi{st
teachers to create a systematic method olpostural training that integrated mind
and body in the working process. She was both a scientist seeking objective
truths and a poet searching for the meaning ofherwork within the total context
of human life. In the early 1920s Todd published The PrincipLes of Posture, in
which she outlined the basic concepts of bodily balance from scientific rather
than social, moral, or personal-principles. She used concepts from the fields of
mecllanics, engineerinS, architecture, physiology, and anatomy to analyze the
problems ofbalancein the human body. Her analysis resulted in ihe development
of principles that, when practiced, led to desirable postural improvements. In
1929 she published fhe Balancing of Forces in the Haman Belng, which presented
the pdnciples olbodilybalance in further detailand outlinedthe psychophysical
basis of her work.
Ideokinesis is the term now used to describe this process in which imagery
acts as a stimulus for developing kinesthetic awareness and producinS bodily
change. Todd, from her earliest e{periences in postural education, was aware
ofthemind's powerto stimulate changes in the body.ln teachingshe prcsented
students with concepts of balance relevant to their postural problems. She
translated these concepts inio graphic orkinestheiic images to be thought ofas
happening iD the body. By using touch, she helped students locate the images
in theirbodies. Given the appropriate motivation, sensory acuity, and powerof
fantasy, the desired postural changes occurred.
In 1937 Todd published the book forwhich she is best known, Ihe Tftinking
Body. In this work she brought together a wide spectrum of scientific,
philosophical, and practical information on bodily balance in a more concise
Iorm than in her previous wdtings- Her final book, Ihe Hidden you, published
in 1953, presented her basic ideas from a more phiiosophical and even
metaphysical point of view.
The basic approach toward working with the body ihat'Ibdd first developed has
influenced many ofthose with whom she came in contact. A few ofher students
have continued to organize, develop, and rcfine her basic ideas. Most notable
among these are Barbara Clark and Lulu Sweigard. Through an ongoing tmnsfor-
mation by its many practitioners, Todd's work has been kept alive and relevant to
the continuing research in the field of body balance and mind-body integration.
 lnvoduction to the Alignmnt Frocess ,

mechanical Frinciples
TIe application of mechanical pdnciples to the analysis of bodily balance
provides the theoretical basis for alignment work. All physical structures,
including the human body, are conlronted by the action of universal forces.
Mechanical principles underlie and explain the effects of these forces on the
motion and equilibrium of a structure. By working with these mechanical
principles, architectural desiSners, for example, can build structures that are
strong enough to withstand the forces acting on them. This balancing offorces
produces a stable state olequilibrium. Like an architect, a "postural designer"
can apply mechanical principles to the structure of ihe human body and
determine the most efficjent use to maintain body equilibrium-both in
motion and at rest.
The primary factors affecting the motion and balance of the body are gravity,
inenia, and momentum. In order to achieve a stable state of balance, the body
must exert enough resistance to counter the tendency of these forces to throw
it out of balance. The body oeates its resistance, or counterforce, in two ways.
It exerts mechanical force through the material and structural design of the
skeleton, and it exerts living force through the power ofthe neuromuscularunit.
'Ib achieve an efficient state of balance, then, the mechanical force that the
skeletal structure exerts must be maximized so that the living force that the
neuromuscular unit (human energy) exerts can be minimized.
This is accomplished in the training through the application of mechanical
principles of balance to the reorganization of the living skeletal structure. As
the body's design conforms more closely to mechanical laws of baiance, the
need to exert muscular energy to help maifltain its balance is reduced. This
frees energy from the maintenance of balance to the more productive
accomplishment of the tasks of living.

l\eufomuscular Pattefns:
The Source of Postural Habits
Movement and postural habits,learned since infancy, are permanently estab-
lished in the brain and musculaiure in the form of neuromuscular patterns.
These patterns provide the living force necessary to organize, move, and
balance the skeleton. Although the outward form of the body chan8es as one
moves, the underlying neuromuscular patterns remain fixed. Due to this
underlying constancy, a person's posture and movement personality take on
a recognizable conf iguration.
Ib change one's posture by manipulating the outward form of the body
alone is superficial because it leaves the underlying neuromuscular pattems
untouched. This kind ofchanSe to the skeletal configuration lasis onlyas long
as it is consciouslyheld in lhought. As you forgetto hold a shape, yourposture
reverts toits underlyingpatterns. To make deep and effective postural changes,
therefore, habits have to be repatterned ai their neuromuscular source. This
changes the form of the body from the inside out.
4 lnside lvlotion

ldeokinesis: Going From lmage to Action

Ideokinesis is the educational method used to repattern the neuromuscular
system. It is a process in which kinesthetic imagery is used to stimulate
specific muscular responses. The images are pictures of action that have been
derived frcm concepts of mechanical balance. With repeated practice they
stimulate the desired kinesthetic response in the body, and eventually they
Iead to a pemanent change in the neuromuscular system. Change occuB
gradually. It involves (1) the ftequent repetition of an approp ate image, (2)
development of kinesthetic acuity, and (3) a receptivity to the process of
change. The process of ideokinesis is like the natural way infants first leam
to pattem movement in the neurcmuscular system. But ideokinesis is a
consciously used tool for learning or repatterning movement skills, whereas
the naturalleaming ofmovement by infants occurs forthe most partwithout
guided conscious effort.
In carryinB out a task, the intention to accomplish a particular action orgoal
is what first sets the body into motion. One is generally aware of the cortical
process takint place. The specific neuromuscular organizationthat determines
how the body will accomplish the goal, however, is a subcortical process: It is
out of range olone's awareness. Forexample, apeEon lies in bed thinking "lt's
time to get up." She finally decides to arise, and then she proceeds to do it. She
is fully aware ofhavin8thousht about and established the intention to get up,
but she has had no awareness as to how her body will actually organize itself
to carry out this complex neuromuscular task,
The link that b dges the cortical intention to act and the subcortical
organization of movement is felt tlDutht. This form of thinking consists of a
vocabulary ofnonverbal symbols that encapsulate the kinesthetic information
abstracted from previous sensory motor experience. One thinks through an
action in ihis symbolic, felt mode by seeing and leeling it-as though it were
beinS accomplished. This takes place in the imaSination, but it is experienced
kinesthetically as though it occurred in the body.lmagined action functions as
an "instant rehearsal" of movement, and it helps establish smooth tmnsitions
between the intent, organization, and successful carrying out olactions.'Ib use
the example of getting up from bed, once the intention is established, the
ima8ination subliminally rehearses the action in symbolic form, and then one
proceeds to adse.
The ideokinetic prccess,like the example ofBetting up hom bed, organizes
action through a felt-image mode. Its value for releaming movement patterns
comes from the fact that it can be consciously directed, yet at the same time
the ideokinetic process can influence the organization of movement on a
subcortical level.In this process a concept ofaction, translated into kinesthetic
imagery is introduced into co ical thought. It passes into the ima8ination
where it then is transfomed into felt thought and eventually stimulates the
subcortical organization of a muscular rcsponse. With frequent practice, this
imagelo'action sequence establishes a neurcmuscular pattern: It becomes
integrated into an individual's automatic movement behavior
 lntroduclion to the Alignment Process S

Here is another example to show how using the ideokinetic process can
rcduce muscular tension in the body. The appropriate imagery to use might
include anything suggestive of a spacious feeling, a solt texture, or a Sently
flowing motion.It mitht be, for example, the image ofclouds separatinS, mist
dissolving, a stream flowin8, or sinking into foam. selecting one of these
images thatcapturesthe imagination, you seeor feel it happeningin the body.
By waiting and listeninS receptively, your body will usually rcspond to the
kinesthetic suggestion with a release of muscular tension. The image or any
va ation of it can be repeated until you learn the correspondinS body
sensation. This indicates that the muscular pattern has been pattemed
neurologically and that in the future it will become an automatic response.
For the ideokinetic process to be most effective, the subcortical organization
of the desired action should not be inte ered with consciously. At the crucial
point of transforminS image to action, it is important to cultivate a receptive
state of relaxed concentration and to allow it to occur naturally.
Initially, it takes conscious effort to grasp a postural concept intellectually
and to plan the corresponding image in the mind. At a certain point, however,
it is crucialtoletSo of this effort and, instead, allow thebody's innatewisdom
to make the desired neuromuscular connections. No amount of conscious
willing or imposing can directly reorganize a neuromuscular pattern. lnstead,
conscious willing interferes with and can even block the process from
happening. Respect and trust for the body's inner wisdom is often the key to
stlmulating the successful tmnsformation of an ima8e into the desired
neuromuscularpattern. One eventuallylearns thatintellect is most elfective as
a guide, rather than as a dictator, in bringing about postural change through
ideokinesis.
ldeokinesis is essentially a creative process. For discovery and change to
occur rcquircs careful preparation and patient, ielaxed concentration. As one
becomes deeply engaged in the process of achieving efficient balance, the
imagination stimulates the connections that transform image into actiol.
 A/a'tilrnZ

The Mechanical Basis of Bodily Balance

I lnslde lvlotlon

mechanical Laws
Since mechanical laws regllate the balance and movement of all structures,
whether human or inanimate, they provide a theoretical foundation for the
training presented here. By applying these laws to the human structure, it is
possible to determine the most efficient means of balancing the body as it
moves or rests. This conserves nervous and muscular energy while Sivin8 a
quality of freedom and Srace ro movemenl.

Balance of Forces
Everything in the universe is subject to the action oI forces, which affect all
objects alike by exerting either a push or a pull aSainst them. In order to achieve
a state of balance, an object must be able to resist the pushes and pulls of the
forces acting on it. This resistance is created by the intemal dynamics of an
obiect's structure. WIen the intemal and external forces are equalized, an
obrect achieves a state of balance. If the intemal {orce is not equal to the extemal,
the structure is unbalanced, and it will eventually collapse. The human body
crcates its intemal force in lwo ways: through the mechanical desiSn of the
skeletal structure and through the living energy of the neuromuscular unit.

Gravity
Gravity is an elemental force that exerts a constant pull on all objects toward
the centerofthe earth. Gravity always exerts its pull through an object's center
oI weight. The center oI gravity, then, is a point around which the weight oI
the body is evenly distibuted. The vertical line passing through the center of
gravity to the center of the earth is called the axis of gravity.

- - - Center of gravily

i
Center of earth

. The o.xis of Emvity is the veftnal Line possing thrcugh the cetLter of Etulity to the center
 The Mechanlcal Basls of Bo dy Balance 4

Force and Cou nterForce

In the physical universe, the action of a force always meets, or is accompanied
by, an equal and opposite reactiooary force (which we call counte orce). The
pull of gravity, for example, is met byan equal push inthe opposite direction.
As an object rests oIIa support, gravity pulls it downward onto the support. The
support counters this pull by exerting an upward pushing force a8ainst the
object. The body, like all objects, finds its balance through the interplay
between foice and counte oice: downwardpull andupwadpush. As the body
is pulleddownwardtothe ground, the Broundpushesupward againstthe body.

Counterthrusi

. The thtu.st of gmviry pulb the body dotDnwad to the gnunn, uhilp the flrtLnd pushes
apward against tlle body t itl7 a co\nbnhrusL

Supporting Weight at the Center

Mechanical law also explaios that the nearer the support of a structure to the
center of gravity, the less counterforce is needed to balance or support the
structure's weight. A simple lever or see-saw q?e of balance clearly demon_
strates how the support being located near the center of gravity helps balance.
The farther the center of gravity of the obiect moves from the center of the
support, the more force has to be exerted in order to support its weight. The
center of weight balances over the center of support.

. The center ol weisht is balnced over the center of snppotL

70 lnside lvlotion

. As thp centet of weiSit naves allay fum tle cqtbt (or base) of suppott.
a counterlorce is needed nt eqMLbe the bal&ce.

The body's balance follows the same pdnciple. The nearer the skeletal
support is brought to the center of gravity, the less living ener8y is needed to
maintain its balance. Therefore, findingthe position of mechanical advantage
of the skeleton, supportinBweight at center, is the basic goal in establishing an
efficient bodily balance.
Think, for example, of balancing a column of blocks: III effect, balaflce
involves placing the center of suppo under the center oI the weight being
suppo ed. In the body, this means centering the skull, spine, rib cage, and
pelvis over the legs and feet.

. Bsltnce intoLnes centenng suppot undet nle cenEr of wei$hr-

 The lYechanical Basis or Bo ay aatance 11

Mcchanical Eatance
When all of the forces acting on a structure are in balance, the structure
achieves a state of equilibrium. The stability of that state increases as

. the breadth of the base of support increases,

. the axis of Bravity passes closer to the center ol the base,
. the center of weight is closer to the base, and
. the weight is distdbuted more eveniy around the axis.

. A Wrantid is an exampLe of a ve\t stable and mechanimlLy balanced desisL.

When a structure becomes so stabilized that it can balance without afly

outside support, it achieves a state of mechanical balance.
The human structure (i.e., the skeleton) is not stable enou8h to achieve
pureiymechanical balance. Outside support, provided bythe living force ofthe
neuromuscular unit, Sives the necessary strength to naintain the body's
baiance. Even though absolute mechaBical balance is not possible in thebody,
the more nearly the skeletal design approaches the stable state, the more
efficient will be its use of living energy in maintaining its balance.

Compressive and Tensile Stress

The basic action of forces, either pushing or pulling, produces stress in a
struciure. Compressive stress is produced by an external force p shing, or
compressing, the particles of a structure together Jbnsile stress, on the other
hand, is producedbyan extemal force pulling, orstrelching, the particles apart.
The force of Sravity produces both kinds of stress through the axis of a structure.
72 lnside lvlotlon

i
trtltrn
t tlt r
1l L

'r 'rlt 'r

J
. An obied rcsting on a suppon is comprcssed by the farce of gmvi9. Ls padicles rcsist
the compre s siue dction.

nl'
J
t
.t
,IN
t .l, f
. An object han8ing from a suppon is strctched by the force ol Sravitl. lts panXles resist

A structure has compressive and tensile members designed to rcsist the

erfects of these axial stresses. The compressive members are the upight
supports in a structure; throu8h them weiSht is transfe[ed to the Eround. The
membe$ must have enough strength not to collapse under the compressive
stress caused by gravity.
The tensile members in a structure provide the suspensory support for
weight that is not directly in line with (or over) the compressive members.
Tensile members direct the weightupward to a higher level on the compressive
members, where itthenis transfered to the ground. Consequently, the tensile
members must have enough stren8th not to be stretched out as a result ofthe
tensile stress caused by gravity.
The design of a suspension bridge clearly demonstrates the supporting
action ofcompressrve andtensile members. The suspenslon bridge hastwo or
more compressive columns Ircm which the weight of the b{idge hangs. The
tensile members suspend the weiSht of the bridge by directing it back to the
compressive columns, where it is supported and transferred to the Sround.
 The rvlechanicar Basls or Bo q aaance f!

CompEslon rnember

. The desian of a s$pa$ion bndge.

The body supports weight through its desiSn of compressive and tensile
members. The skeletal structure provides the compressive support for the
body'swei8ht. Its desigo consists of asinglecompressive columfl-the spine-
resting on two compressive columns, the legs. The nearer these compressive
columns are located to the axis oI Sravity, the more stable is the mechanical
support of weiSht in the body.
Muscle action suspends the parts of the body that are not in a ve ical line
with the supportinS columns. It directs this off center weight back to the
compressive columns, where the parts receive suPPort. The rib cage is an
example oI a Iorward weight load suspended by muscle actioo from the spine.
In order to efliciently balance the wei8ht of the body, the mechanical and
tensile forms oI support need to be equalized in action.

i- compEslon column

. 'fhe body suppons rnqiaht tfuouah its desiSn of conlprcssive @1d tensib nlembers
74 tnsiae motion

Muscle Action Follo$,s Mechanica! Flow of Force

Gravity primary source determining the mechanical flow of force through
is the
the skeleton. To minimizethe effortneeded to help support the body's weiSht,
muscular action must follow the underlyin8 mechanical pattern, rather than
inte ering with it. In areas of the body where the skeleton itself can support
weight mechanically (in the spine, for example), withholding the weight from
the compressive membeE through excessive muscular tension uses living
energy unnecessarily. But in areas of the body where the skeleton does not
provide direct compressive support (iII the rib cage, for example), the tensile
action of muscles is needed to balance the weiSht load.
By analyzinS the mechanics of the skeletal support of weight, the corre-
sponding action pattern of muscles can be detemined. Thus, muscle action
can follow the mechanical flow of force through the skeleton.

fhe Body's Common Mechanical Designs

The body has several mechanical designs in common withfamiliat everyday
objects. Three basic designs or methods support weight in the body, for
example. The weight can

. sit,
. hang, or
. be braced.

Sitting and bracing involve comprcssive support. HanginS, on the other

hand, involves both compression and tensile support.

Situnt

. siftins, han$ing, and brucinq a.e thrce common methods the body uses to suppot its weiSllt-

Examples of these forms of weight support are the skull sitting on the spine,
the ribs hanging Irom the spine, and the ilium ofthepelvis bracingthe sacrum.
 The lvlechanical Easis of Body Balance 1S

. The sktlL sits on the spine, the nbs h$g fum the spina and the pebis btuces tlE sarrum-

Several basic mechanical designs found in the body make use of various
combinations ofsitting, hanging, and bracing support. The column [spine and
legs) consists of segmented units that rest atop each other).

J
a The spiE and LeEs ate seEmented ,'r,nits ttut rest atop edxh other.
,6 lnside lvlotion

. Fjch sile of he arch suppotts the othet-

The arch form, found in thepelvis and the feet, consists of two columns that
fall in upon one another: Each side of the arch supports the othei

I
I

t::
I

. 'Ihe mnnbvet detiqn of tle peLvis ad nbs.

The cantilever desiSn of the pelvis and ribs is a weiSht arm that exteflds
hodzontally from its support, somewhat like adivingboard. The weight at the
free end oI the lever is supported at the stable end.
ClqAs'3

The Working Process

,9 lnside lvlotion

tlarnessing the Intuition

The process of reeducating neuromuscular patterns is essentially a creative
one. Intuition and ima$nation play key roles in transforminS anatomical
information into bodily experience. Because of the creative nature of this
process, it differs with each individual and cannot be described in specific
detail. However, a fewbasicguidelinescan give a general outlineoltheprocess.
The inner wisdom of the imagination and intuition must be gently har
nessed, rather than willfully forced. This means developin8 a trusting relation-
ship with the inner self ard being open to Iorces other than one's will. Given
motivation, physical capacity, and appropriate information, a person can
change or reeducate neuromuscular patterns over time. However, diligent
practice, patience, and faith in the inner self are necessary factors for the
stimulation of change. Perhaps one ofthe most vital personality traits io have
is the flexibility to let go offaulty habits ofthinking, feeling, and movin8-and
to accept the consequences of these changes.
In general, the oeative process follows a basic pattern. Initially there is a
prcparatory stage during which the creative problem is actively pursued. This
is followed by a receptive s1a8e in which the thought process shifts to an
intuitive mode. The creative solution or insight emerges suddenly and
spontaneously out of a relaxed state oI concentration. Finally in the last stage
of the prccess, the solution is verified in an active and logical frame of mind.

Ihe ldeokinetic Frocess

The ideokinetic process follows the same basic pattern. At first one prepares
the jmagination by studying all of the material relevant to this work. This
material includes a workinS knowledge ofmechanical principles as they relate
to bodily balance, a detailed understandinS of anatomy, and a heightened
development ofthe kinesthelic sense, includint a feeling for the location and
action of the joints of the body.
The f ollowing are some practical suggestions for deepening the involvement
with the mate al:
. Observe the mechanical principles at work in the daily world. lmagine how
forces are affecting the balance ofboth man'made and natural structures.
. Observe human and animal motion and develop a feeling for the
principles of balance at work.
. Study anatomical illustraiions, draw lhe skeleton, and practice visualiz-
ing it jn the imagination.
. Pmctice sensing the skeleton within, either in stillness or very quiet
movement. observe the body to see if anatomical images collespond with
the kinesthetic feelings they stimulate.
once the preparatory stage of the creative process has been firmly estab-
lished, the receptive phasebegins, dudngwhich the actual bodily transforma-
tions occur This involves short, frequent, and meditativelike practice of the
desired body imagery (ideokinesis). Afteratime-and quite spontaneously-
the imagination will transform the [euromuscular system and tum imagery
 InewoikinlPrccess lq

into physical fact. The body's creative process is completed by integrating the
change into one's daily patterns of movement.
The imagery in this book has been organized in a cumulative sequence,
which appeals to a logical understandinS ofthe body. This sequence, however,
need not be lollowed exactly in the order it is presented here. In fact, once an
overall pictuie ofthe body has been established, the intuitlon is the best guide
in choosing the appropriate material to work on at a Siven time.
Slmilarly, the intuition is helpful in individualizing the working process by
developing personal imagery. Personal imagery integrates anatomical facts
with the feelings an individualhas ofhis orherown body structure. It expresses
these facts in forms reflective of the individual's unique structural and
emotional makeup. These images tend to be more fantasy, or dreamlike in
nature, than the anatomical images you see in this book.
To stimulate the development of personal ima8ery, use the ideokinetic
process to focus the mind on a specific area ofthebody. As the focus deepens,
the imaginationwill open to associate freely Ircm the kinesthetic feelings that
arise. These associations take form as personal images that stimulate deeper
Ievels offeeling, and these in turn stimulate further imagery As the associative
process flows back and fo h between feeling and fantasy, a natural sequence
of personal ima8ery adses.
Thefollowingis an example olapersonalimage onestudentexperiencedafter
an intensive studyofthe db ca8e. Havingfocused deeplyon feeling that area of
herbody, the physical biocks sheexperienced in the rib cage began to take form
in her imagination as darkclouds. As she watched the clouds, they tumed into
pouring rain. She feit the blocks in her db ca8e begin to melt and saw the rain
flowing downward through her spine. She experienced her db cage openin8 in
a way completely new to her Some time later she integrated this personal
experience with the factual informatiol she had learned about the rib cage.
This type of personal experience with bodily imagery is a further step that
can be takerI once the factual information has been inlellectually understood.
By using ideokinesis as a means of locusing the creative process, expression
is given to the whole self as the body makes the neurom[scr ar transforma-
tions necessary for achieving bodily balance.

llow to Use the Lessons

In the chapters that follow, the body's design has been analyzed using
mechanical principles ofbalance. Each lesson describes the balance oI a part
of the body, then presents it in the form olsimple anatomical imagery which,
when practiced using ideokinesis, can produce the desired neuromuscular
changes.ltis helpful to use the constructive restposition to begin thepractice:
Lie on the back, with the knees bent and the feet on the floor. Later on, as the
imagebegins to be established in thebody, quiet movement activities (snchas
rolling, creeping, crawling, and walkingl can also be used for the practice. This
sequence of movement is the same developmental process through which an
infantlirstlearns to balance and move in the updghtposition. workinS through
these movement patterns Sives one the opportunity to put the images into
action and to reinforce the developing neuromuscular patterns.
20 hsrde Motlon

The material presented in the following sections is desiSned to be studied

repeatedly. The first rcading should establish a Seneral understanding of the
infomation. On subsequentreadings, itis bestto workin detail, using onlyone
or two lessons at a time to deepen understanding within the body.
 (+
CbqArr,

Balancing the Torso

22 lnside Motion

Establishing Spinal Support

Along the Axis of Gravity
The spine is the comprcssion column suppo ing the weight of the torso. It is
closely related to the torso's axis of gravity. Unlike the simple vertical column
found in a building, the spine is a column consisting of four opposing curves.
These curves are made by the twenty-four vertebrae plus the sacrum.

. The sphal column s four opposing curues.

The spinal curves are created in part by the shape of the bones and in part
by the intervertebEl discs connectinS them.

. Intetueftebfal db.s .onnqL the wr7ebru.

 Balancing th Iorso 23

By having four opposing curves the spine is morc flexible than a straight
column. A curved structure tends to collapse, howevel from the effects of
gravity. The mechanical prcblem, therefore, is to stabilize the spine without its
Iosing flexibility. This is accomplished by lengthening the spinal curves and
establishingcompressive support as closeaspossibletothe axis ofgravity. This
reduces both the stress on the spinalcuwes and the muscular effofl needed to
support the torso's weiSht.

lmage
watch the curues of the spine bngthen os the oition flous downwariL into the
bo.ck of the pelvis (sorroilioc joint) . Note especially the o!:tiotl as it flous through
th.e lumbar spine. At the sarne time uatch the spine moue closer to the long
verticol @.is in the centet of the tofio. See the axis extenl the entire leftqth of the
spine, frotu pel.Jis to skull. See the supportint action of the spine being exerted
tpuafd thtouqh the length of the ax.is.

,!

,l
!
\

. The curues of the spine bnAthm os the action fln)s doonaad into the botk of the pebi:.
24 lnside lvlotlon

Locating the Spine Deepr in the Torso

The individual design of a vertebra consists oI the body in the frcnt and the
spinous processes in the back. The vertebral body is designed to support
weight, whereas the spinous processes are designed Ior the attachment ofthe
many muscles, li8aments, and ribs that help stabilize the spine.
The posterior process is the most familiar part of a vertebra because it can
beseen andtouched inthe back. This creates thecommon impression thatthe
entire spine is located near the back su ace ofthe body. In fact, however, the
spine extelds deeply into the torso near its centex
S-,.-// By lengthening the spinal curves and bringing the spine closer to the axis
in the center ofthe torso, the support ofweiSht is experienced deep in the front
(body) of the ve ebrae. The lengthening action, which flows downward into
the back of the pelvis, is expeienced through the channels located on either
side of the posterior spinous processes in the back of the vertebrae.

. vedeb.a seen fmm above

. The action fbtDs daunuatd thmugh the spino.L d@nnels in the back of the venebrae.

Image
watch the doanuard flolv of actiotl thtouSh the chanrcls in the back of the spine.
See theposterior spinous prccesses hantin{ downuard touard the pelvis. See the
. Tlle action flous dovn- wei9ht of thp torso being suppofted at the veftebral bodies near the aris. Watch
aaflt thraugh the back of
the action thrusting upaard along the 4xis atd ftotlt of the uettebftle. See the
and qumrd througtt the
lrc of the verteb.ae. supporting actiofl deep in the cetter of the boiLy.
 Balanclng the lorso X

The Antrior Longitudinal Ligament

llelps lntegrate the Spinal Action
The action ofthe antedorloogitudinalliSamenthelps inteSrate and support the
front of the spine though its entire length, frcm sacrum to skull. Becoming
awarc ofthe ligamenfs support helps strengthefl the relationship ofthe spine
to the axis and helps free the muscle action along the back of the vertebrae.

lmage
watch the action flouit| downua thtough the cha\nels ift the back of the
spine as the cun)es lenEihefl toward. the otis line it the cente. of the body. See
the actiotl of the anterior Lot$itudital ligoment flowing upwdtd along the front
of the veftebrrc atd integatint the entire Length of the spine [Tom the saatm
to the skull. See this action helpint to stabilize the spine nearer to the atis 4t
the centet of the body.

,I

I
{
\r

. The {Lnteior lonqitudtnaL hg4ment . The actionof L\e attenor bngitudinaL Li\ament flot s
upvad along tlv funt of rhe ve.tebrue, helpins to
stabilize the spine nearcr to the aais.
2( lnslde lvlotlon

The Spinal Column

Supports the Skull AIong the Afis
The skullcreates atop-hea!"yloadasitrestsatop the spinalcolumn. Supporting
the skullalongthe axis ofthe spine establishes greater mechanical stabilityin
its balance.

lmage
watch the cunles of the spine lengtheiing dolDnuard as the spinal support
thrusts Dpuard alonB the axis and veftebral bodies. See the ceflter of the skuLl
balatcinE on the spine at the axis. Watch the octiotl thrusting upuard along the
aris anl supporting the skull s ueight at the centet.

a The skuLl i: a top heavl

. The skull is supponed aLona the aab.

 Balancing the Iorso 2)

A CIoser Look at the Skull Joint

At the centerofthe skull are two small processes called the occipital condyles.
These small protuberances are the sockels of the skull that rest on the atlas,
which is the first cervical (neck) vertebm. The atlas has two corresponding
sockets in which the occipital condyles rest.
When the skull rests securely in its sockets in the front of the atlas (along
the axis of the torso), its balance is stabilized by the supporting action through
the length ofthe spine. This frees the muscle action at the back ofthe atlas and
cervical spine from holding the weight ofthe skull off center. There is a space
between the skull and the back ofthe atlas. Encouraging this space to expand
helps to center the skull in its sockets in the front of the atlas, as it frees the
muscle action in back of the atlas.
. The skulL seen fum
belo\.i: tlrc atkts seei fram
lmage
Watch the occipitaL condyLes sittint in their sockets in the atLas. See these sockets
on either side af the axis line deep in the centet of the skull. Watch the cuNes
of the spine lengthen dot nvard as the spinaL support thtusts upLrard aloflgthe
aris from the pelris directly into the occipital condyles. See the skulL being
suppofted at center by this actiotl.
See the upward. thrustint action through tlE Lxis suppotlint the occipitol
condyles in their sockets deep in the skuLl's centet. In the back of the atlas, see
the space expand. betveen the spine and bose of the skull. watch tle back of the
skuLL flaating $entLy upuard. as the cuntes of the spine lengthen dolonuard.

. TIl? accipituL candyles ftst in the , The bork af the skdl fLoats gently
atlas at center- The space betueen upvard as the curues al tle spine
the back of the skull and the back of

. As the skull is stdbilbed ift

the atL0s at center, the
muscLe action in the back a
fued fum hadiq the ueiSht
al the skilL aD.Ly fmm center.
29 tnsoe motion

The Rectus Capitis Anterior

Helps Stabilize the Front of the Atlas and Skull
A muscle called the rectus capitis anterior connects the lrcnt of the atlas to the
base of the skull, in front ofthe occipital condyles. This muscle's action helps
stabilize the skull at the Ircnt of the atlas.

Skull

. A cross6ection of the skaLL rcsting on the atlils (funt L'ie,i), shnwing the rectus capitis

lmage
Wolch the curves of the spile lenEthen dounvatd as the spinri suppott thtusts
ttpt ord olong the o,rs o11d vettebral bodies, [rotu the sacrum to the occipita]
condyles. See the onion of the rcctus capitis anteriot, h.elping to stabilize the skull
by integratin* the occipitol bote and the front of the atlai.

. The spi,.tol suppott thrusts t1wraft| alnne the axis and venebtuL bodies, ftom t\e
sacnlJtrl to rhe occipital condyles, as thi rc.,us capitis antenot helps stubiuze the sku{.
 aatrln inetheloif;o 24

The Sacrum llangs Down in the Back

of the Felvis
The joint between the lower spine (sacrum) and the pelvis (ilium) is called the
sacroiliacjoint. The ilium is the flaring part ofthe backofthepelvis. Seen without
the spine, the pelvis makes a ring ofbone, with a space in the back between the
crests of the ilia. The sacrum fits into this space.
Lngthening the orlves ofthe spine can begin by lettingthe action ofthe sacrum hang
downward into the space between the ilia. The rest of the spine rMill follow this lead.

lmage
See the space in the back of the pelvis beiveen the ilia. See the sacrum hanging
iLownwaril itlto the space, and tuatch the cuntes of the spine let4thenin+ with this
oction. See the spine tuoving closer to the aris lile in the center of the body as the
sacrum Lenglfu ns downw ard.

. The peLtis see'r frcm the frcnt . Thc peLvis seen frcm behind.

Looking closely at the sacrum, one can see that it oiginally consisted oI five
separate bones that have fused into one bone. A helpful image for letting the
sacrum hangin the back ofthe pelvis ls to see the sacrum as though it still were
five separate vertebme with spaces in between them.

lmage
See the spaces beuxeen the setments of the sa(rum open dounotard as the action
flows throuqh the socrum and hangs down into the back of the pelvis. watch the
rest of the spine folloa thts action as the cDtues LeLgthen dotunaard and the
spine moves closer to the axis it the center of the body.

;[]]
Et=
a..:6 rr?:l
L.7
srz
. The sacrum, seen fmm the frcnL shit itLE its five

peliis-
30 tnsioe wtotton

The Sacroiliac Joint llangs Eehind the Axis

The sacroiliac joint is behind the axis of the pelvis. The muscles in the lower
spine need not hold the weight Ioad behind center, but instead the muscle
action should be allowed to flow downward from the sacroiliac joint and
forward toward the axis of the pelvis. There, at center, the wei8ht can be
stabilized more securely through the mechanical support of the femoral
(Iemur) joints. The forward-curving shape oI the sacrum ifldicates the
direction through which the action flows toward the femoral joints.
I
I lmage
See the sacrum han|it{ downward in back of the pelvis. watch the action
flouing fontotd through its curve to the aris lite, someahat belou the fenoraL
sockets. See the femur bones suppotting the weight of the spine in line with its
axis. FoLLow the suppo.t from the femuts upaard along the aais to the center of
the skull (the occipitaL cotdyles).

. The achon fl/Juts to,ldrd the

lemnrat joints, fouowinq the
forda 'curving sh,lLpe of tlE

. wdtch tle acnon flou touard the femomL joints, witl", suppon fum the femn.s npuard
along the ,-ris towad the skull.
 Balancing the 10150 3,

The Petvic Cantilever

In normal circumstances, a weiSht load is placed directly over its support to
achieve the most stable balance. With the pelvls's desiSn, however, where
movement and flexibility are essential, the weight load (of the spine) is
suppo ed thrcugh a cantilever pdnciple.

Stabte mechanicar deslgn

. with the normal stabLe mechnniqLl des6n, ueiSltt sits directly aret its suppart- with
the cdntibrer desEn, rhe \Dei.qhr tnad is shifted and disfibdted to its base of support.

Inthebody, theiliumfunctions asthecantilever The femurbone (inthethiSh)

provides the compressive support for the sacrum, which sits in the back of the
cantilever The spine, as a whole, does not lie far behind the femur bones. It is
the sacral culve, through which the torso's weight is transferred to the pelvis,
which lies fartherbehind the axis of the femurs. The pelvic cantilever creates a
sprintboard eflect as the Iemurs support the weight, which is off center in back
of the pelvis. This oeates a d1,namic, flexible balance in the pelvis.

. The peL\ic cantiLeter creates a spingboad effect as tl.,e femnts stppott ttu Deight,
uhidt is ofi center in back of the pebis.

"spniqboad in backof lmage

the pebis and the support Watch the ueitht of the spine droppiftg onto the "spingboatd" in the back of the
thrusts upwa abng the
pelvis. See this actiotl happefling behind the axis of the fefiurs. See the suppotT
ofthe femurs inline @iththe o.ris of the torso. Watchthe suppoft thrustint upward
abng the o.ris to the skaU.
32 lnslde lYotlon

The Legs Support the lorso

The legs are a support for the weight ofthe toEo. The axes ofthe legs, to either
side of the to$o, are in line with the axis ofthe torso. This brings the legs into
a mechanically favorable position Ior suppo ing the to$o's weight.

. The ares of the leEs, to either sine of ttu totso, drc in line uith the aais af the to$o.

When the axis of the torso is in line with the axes of the legs, then the
downward thrust ofweight onto the legs is opposed by an equal counterthrust
upward, directed into the acetabulum (a cup-shaped socket of the hipbone
where the head of the thighbone fits into the pelvis). Through the mutual
action of force and counterforce, the torso and legs stabilize their balance
through the pelvis.
 Balancing the Torso 33

. rhe h"an of the tanut @tiShbone) is a balL-Uke stupe . Thi totso b stabilized throuSh the nut\dl action of
tlut fiBdeeply i,'to its socka in the pebis force and counteiorce at the fentml sockets in the
(aEtabtltLm).

lmage
Watcll the action flouing doutlvard through the spinal Nrves itto the ba!:k of
the pehtis. See the weight from above "nelting" onto the a.cetobuln aid. then the
femltrs. See the femoral h.eads thtusting npward iflto the a.etabula atd
suppotting the @eight load. Follou the upward thrusting Lction the aais
^long
and front of the spine to the skull.

. ThE drtion fLows downward hto rhe back of thz pebis at the weight 'meLs" onto t|le
acetabullt Md femut bones, uhose heons thrust apuofi" supponiw tlrc veight ltad-
34 hside rvlotion

fhe Fsoas Action Aids

the mechan:cal Pattern of Support
The action ofthe psoas major gives stability and strength to the center ofthe
torso and Iower spine. It integrates the lumbar spine with the underlying
suppofi ofthe legs. The psoas muscle connects the lesser trochanter, a jutting
prccess on the upper inside of the femur, with the Iive lumbar ve ebrae and
the twelfth thoracic vertebra.
'Ib stabilize the balance along the axis, the upward tensile pull of the psoas
muscle must be equalized by the downward compressive force through the spine
and sacroiliac joint. By hanging downward into the back of the pelvis, the sacrum
functions as ao ancho against the upward and forward pull of the psoas.

. The psoas iajor conn$ts tle bsse. fio.l&ntet atd rhe bwet sptne.

lmage
Watch the action of the spine lengthenint and hanging do@nuard into the back
of the pelvis. spinnl action acting os a ueighted atchor hanginE
See the
dovnuard ogaiist th! psoas actiotl, whih is pullin{ uptuard from the lesser
trcchanters touard the twelfth thoracic vettebm. The psods action can be seel
pulling upuatd at each LDmbar leuel. Watch both the d.ounuard. and. upward.
rctions bolatlcing erch other in relation to the aais.

I wdrch the dounuard spinal action and uptDard psoas ddion babnce each other in
 Balancing the Torso 35

The Pelvic Lever:

Balancing the Do$,nward and Uprr,atd Actions
The pelvis has the structural design of a lever balancing at the femoral ioint,
its fulcrum. The sacroiliacjointinthebackofthe lever and the pubic symphysis
in the froDt balance in a seesawlike action. Because the pimary weight load
hangs in the back, the action at the pubic symphysis in ftont moves upward.

lmage
Watchthe dctionofthe spinebngthening andh.onginS dountDard. into the ilium
see the bark of the pelvic seesau goin{ dovn. wotch the pubic sytuphysis tnovirLg
upuard in fmnt of the seesau. Follow the npuard toward the aais. The
pelvis ^ctiot
tuakes a circttlar flot of attiotl see this circle and
seesaw actiotl of the
follou the flou arcundthp pelois: dtunu$din theback and Lpwordin the ftonL

\
t l
t

. Ib ou the circulltr flow of action onund the peLris, dounwdrd il the back ann upwad
3( tnsioe wtotton

Seeing the Torso as a Whole

lntegrated Around the Axis
The crucial points ofbalance in the to$o are located along or in line with the
axis. Seeing the axis integrate the skull, spine, and pelvis gives greater stability
to the balance of the torso as a whole.
The tensile line of force achieved by the combined actions of the psoas,
anterior longitudinal ligament, and rcctus capitis anterior helps integrate the
torso in Ircnt of and along the Iength ofthe axis. As the torso is stabilized along
the axis through thebalance ofcompressive and tensile forces, one eliminates
the (unnecessary) effort to hold weight off center and away from the axis.
The pattern of balance found in the torso can be simplified into a circular
flow ofaction around the axis: The action flowing downward behind the axis
balances the tensile action pulling upward in front of and along the axis.

lmag
watch the action lengthetuing and floDing d.ownuard behind. the a/ls line as the
ueight anahorc into the pel,is. see the flow of actiot circling under the pelvis
andcontinaing upwardalong the front of the o.xis to the atLa ooccipitd socket.
Watch the action circling under the skull and agoin floaing down Lhe back of
the atis.

t t
{
!
{
t I
t
I

. The actinn circbs under the pelvb ann upward dbng tl",e front of the axis, under the
sk dnd doutl the back of the Lxis.
 Batancingthe rorso 3)

Breathing lntegrates the Torso Along the Axis

Breathing is an innate pa of all human motion. At the center of the torso, the
muscular connections between breathing and locomotion are so deep that
breath, balance, and movement are an inseparable action.
The spine is a structural support for the breathing action. Its stability
determines the ease and depth of a breath. Still, by deepening the breathing
action, the spine's balance and strength greatly improve, and movement is
integrated Irom deep within the axis of the torso.
BreathinS, like all movement, is best when it is automatic and unself-
conscious.lt is important to not impose preconceived ideas on the action ortry
too hard to breathe "correctly." Like all the other lessons, the ones on breathing
are designed to stimulate lhe mind afld imagination with ideas and images to
help one discover an efficient use of the musculature connected with breathing.
Remembel however, the imponance of trusting the body's innate ability to
transform these ideas and images into appropriate neuromuscular habits.
One of the simplest and most effective ways to work with the breath is
simply to lie in the constructive rest position orl a regularbasis for len to Iilteen
minutes, observing and feeling the breathingprocess. By simply giving oneseu
this time to focus on breathing, the body often recognizes instinctively what
is needed to deepen and improve the breathing action.

lmage
Watch the action of the inhalation flouing easily doan the oi.is into the center
of the peLvis. Ifta$ine a balloon in the centet of the pelvis. Watch this balLoon
expanding in aLl difections aiththe action of inhalin& On the exholatiotl, watch
the balloon emptying completely into the oxis in the center of the pebis.

. Inhahnon: erpannitg away fum the a,;ls.

. Lttulration: emplyinS in touanl the a]tis-

39 lnside Motlon

lnhaling Through the Center of the llose

The nose has a dividing wall in the center that should be in line with the axis
of the torso. It is helpful to soften the outer tips of the nostrils and channel the
breath along the inner walls deep into the back of the nose. This focuses the
breathing action downward along the axis and into the center of the pelvis.

lmage
watch the tips of the aostrils soften os the inhalation is chonneled. Llong the
ituner uolb of the nose. watn\the inhal1tion flot int doun aloflq the atis into
the cefltet of th! pelvis. See the peluic bdloon expanding with the actiott of the
inhalation. ol the ethnldtion- uatch the bollton etuptyinq iito the axis in the
center of the pelvis.

. ThP cettet of the nose is

ift line with the a]rs-

. IntuLinE abnA the oai..

 aarlncinethelo$o 31

The Yawning Action llelps Balance

the Skull as lt Lengthens the Spine
Behind the roofolthe mouth (the hard palate) is a space (the soltpalate) that
leads directly back to the atlantooccipital socket. Seeing this space open
upward helps stabilizetheskull asitbalanceson the spine.Itcanalso stimulate
a yawn! The exhalation following a yawn helps lengthen the cuNes of the
spine downward and b ngs the spine closer to the axis.

lmage
see the space at the back of the hard palate gently openiflg up@atd. Folbrt this
space to the atlantooccipitatl socket at the center of the sknll. See the sk4lL
balancitg along the axjs as the back of the skull SetLtIy floats ipuard. If ayaun
cones, t1)atch the exh.alation that folbws melting ilowftuaril thtough the cwues
of the spine dnd floaing into the back of the pebis.

I !-\!

-\
. Ctoss sectinn of the sknLl
shr?i..9 the tud and soft

a The yawtin9 actiot| heLps balnnce the skltll o: it lengthens the wine.
40 Inside I'aouon

The Spine ls an Anchol

for the Action of the Diaphragm
The diaphragm is one of the primary muscles associated with breathinS. It has
a domelike shape and divides the torso into two halves: the thoracic cavity (the
upper hal0 and the abdominal cavity (the lower ha10. It is attached to the circle
oi bone and ca ilage made by the border of the lower dbs. In the back, the
diaphmgm has two crura which extend downward and attach onto the lumbar
spine. On an inhalation, the crura pull downward onto the spine, whichprovides
the support for this muscular pull by having its weiSht anchored through the
pelvis and in the legs. When the weiSht is steadily anchored, the crura contract
downward without pulling the spine forwad and away from center

lmage
WarclL thp spine ajr:dlo,rn9 its ueiSht in the le85 by lengtheniflS its action in the
back of th.e peLvis and mooin8 closer to thp axis. See the action at the fetuoral
sockets suryoftinS the torso's ueiSht and. stabilizinE the spine along the a-xis. Ot
an inhaiation, watch the cruro of the diaph.agm puUing dounuad. aLong the
lront of the lumbar spine. See this oation exryndit{ the pelvic balloon. ot an
erhalation, aatch thc bdlloon emptying into the otis itl the center of the pelvis.

. The didphroAm and cwa.

. Action of the crura dnd the pebis

dunng breathinE.
 AlqilrrbS

Balancing the Legs

\,
42 tnsiae motion

Continuing the Spina! Flo$,

Through the Pelvis to the Legs
The legs provide the structural support for the torso's weight. Each leg has its
own axis ofgravity providing the mechanical line along which the 1e8's weight
can be most efficiently supported.
The flow of action through the spinal curves and the back of the pelvis
continues through the legs and feet to the ground. This action begins by
allowingthe sacrum to hangdownward into the backofthepelvis. It continues
as the spine olthe ischium is allowed to hang downward, bingingthe flow of
action farther down onto the legs (femurs). At the same time, it helps to centel
the upwad thrust oI the femur bones into the acetabula. The spine of the
ischium is a bony protuberance located behind and slightly lower than the
acetabula.

. The spine of the ischium h0,n9s downu'anl-

lmage
watch the action flouing through the spinaL curues as the sacrum hatgs
ilav.nuard into the back of the pelvis. watch the spine of the ischium han$itg
alo|nwatdos the attion contiftues toflou tothelegs. Seethe actionofthefemurs
thtusting upuard into the acetabula. Follotu the upuard thnlst thruugh the
pelvis (psoas action) and alnng the axis tovard the cefter of the skulL.
 Batanctng the Legs 43

1r'r,/
4rt7
!_)
\c.-\ r l-2l
\\r-{
u,"\
d\".r
NVz
't) " (,
,i^

I Peluis, seen from behinn, shnwing the spine of the ischium.

The lschia llang Downward

as the Femuls Thrust Upward
The ischia (the "sit bones") are located at the bottom of the pelvis, directly
uflder the acetabula. By allowing the ischia to hang downward as the femurc
thrust upward into the acetabula, the pelvis is further stabilized onto the legs.
The flow of action through the spine is Suided to the bottom oI the pelvis
(ischia) and to the legs, where it is supported along the axis.

lmage
Watch the a.tion flouing throtlgh the spinal curres to the sacrum, which hon&s
downuatd into the brck of the pelnis. FoIIow the action as it continues
downwatd to the ischia. On each side see the ischium hanging doun@atd belou
the acetobulum (either hip socket) as the femur thrusts upudrd ituto the
ocetabulum. Watch the upv)ard thnist continuing aLonE the axis of the torso to
the centet of the skull.

. ThE pelvis is stabiLized

. The ischia h,,ng dovnvad os tlE femurs thrust Dpuad-

44 lnside lYotion

Femoral Thrust Supports the Peluic Circle

Since the pelvis is circular in form, both the downward flow of weight and the
upward supportingthrustofthe legs follow acircularpattem. Seen from above,
the circle is clearly visible on the inside of the pelvis.
The pelvis actually consists of two halfcircles connected in the ftont at the
pubic symphysis and in the back at the sacroiliac joint. The femoral joints in
the acetabulaare Iocatedon either sideofthe circle, inline withthe torso's axis.
The thrust ofthe femurs supports the pelvis bybracing togetherthetwo halves
ofthe circle. The upward thrust (when the legs are parallel) is guided forward
to the pubic symphysis and backward to the sacroiliac joint. This stabilizes
both joints equally.

. The peLvis is circulat in fotm- . The thtust of he lemurc suppofts he pelvis by

brucin+ to*etlte. te tl,o halves of the circLe-

lmage
cicle ljlith the femoraL sockets located in line uith the center of the
See the peLDic
pelvis. Watch the upDatd thtust of the fetuurs circLiig equally arcund the peLuis
both to funt and back joints (the sacrciliac and pubic syflphysis). See this
oction brucing the halves of the pelvis toqether.

. The femomL thrust circles arcund the funt and back of the pel\is equaly
 Balancingthe Legs 45

finding the Axes of the Legs

Like the torso, each leg has an axis of gravity.It is important to balance the leg
joints so that the wei8ht is supported as close to the axis as possible. The leg's
axis connects the centers of the ankle, knee, and the femoral socket (the
acetabulum). In {inding how the joints line up along the ais, it is important
to work with the legs in a parallel position and to center the ankle and knee
joints directly under the femoEl socket in the acetabulum.
As the axis line connects the knee's center to the center of the femoral
socket, it doesn't pass through the shaft of the femur but mther to the inside
of the bone. Using the axis rather than the shaft of the femur as the working
line of the leg helps to center the action at the knee and acetabulum.

lmage
See the centers of the anldes, knees,anil femoral sockets connected. by thc axes
of the legs. Watch the action thnjjting npDCLriL through the le9 s o.xis and into
the centet of the acetabdlnm. See th{s upward. thrust supporting the weight of
the torso, which flous downaatl touard the bottom of the peluis (ischid).

a The axes of rhe l"Ss

connect the centers of the
acetab l, knees, Md.

. opuail thto$h the leg's aais ann into the centet of the
The artion thrusts
acetabulum, anl bwErad fum the torso toward the bottom of the peLvis.
46 lnside lvlotlon

Ihe Major Trochanter llangs From the Sacrum

ln establishingthe axis as the workingunit ofthe leg, it is important to not hold
the flow ofaction at the maior trochanter, which is located to the outside ofthe
axis. Holdingthe action at this point weakens the upward line olthrust into the
acetabulum. The gluteal muscle grcup connects from the sacrum to the major
trcchanter Holdin8 the action ofthese muscles too tightly interferes with the
mechanical line of force through the leg's axis. By spreading the flow ofaction
from the sacrum around the back of the pelvic circle, the majoi trcchanter is
released to hang downward. This inoeases the upward thrust along the axis
of the Iemur into the center of the acetabulum.

lmage
Watdt the doanward floto of action throLgh the cnles of the spine as the sofium
drcps into the brck of the pelvb. Wotch the oLtion at the sacrum spreoling around
the outside of the pelvic circle to the ma9r ttochanter. See thp major trochanter
hantint dot nuard ffom the solrum as tIE actiott thrusts upward along the leg's
oxis to the center of tIE acetabDlum. Ibllolo the th tst Dpaard. along the bg to thp
torso s axis and from there alont the o-xis to the center of the sk:-j,ll-

. The peLvis, seen frcm ba\ind, shnlrirg the eluteaL

. The major trochanter htnains doutnward from the

sao m a5 the actian tlttlsts npwa.d along the leg s a}is
to tl]P cmter of the dcetdbdum.
 Eatancing the Legs 4)

The Psoas and Gluteal Actions

Balance One Another Around the Pelvic Circle
The spreading action of the gluteal muscle group around the outside of the
pelvic circle is balanced by the gathering action ofthe psoas major along the
imide ofthe circle. The psoas major gathers the minor trochanter towatd the
axis ofthetorso, andthe gluteal actionrcleasesthe major trochanter away from
the axis. When the two actions arc in balance with each other, the femur is
stabilized in the acetabulum and its suppo ing action is strengthened.

lmage
See the majot ttodlonter hanging dowlward. as the glateal action spreails
outside the pelvic circIe. See the minor trccha flter being dtaun dpoard thtotlgh
the psoos action touard the o .is of the louer spine. Follou the action upaard
olong the oais to the center of the skulL.

t
7
t ,t

.I
t t
i ,t

. ad
f ,\
The psoas Cbteel action ba\mce each other.
\
^
t
a A,v

ri\
):

Y ..--z
j4)
. The gluteal action sprcad: outside t\e pebir circ|e, as
the psoas action druws upward.
49 tnsrde llotion

cuiding the Flow of Weight

Down the Back of the Legl's Axis
]b further establish the axis of the femur, it is helpful to guide the flow of action
from the ischium, along the back ofthe axis to the back of the knee joint. At
the knee, the femur extends behind the leg's axis. Allowing the back of the
femur at the koee to sink downward toward the lower leg bone (the tibia) as
the femu head thrusts upward into the centerofthe acetabulum, stabilizes the
leg through its axis.

lmage
Watch the action flo@ing dounuard through the spindl cutues to the ischid'. See
the ischiahanging dounuard toudtdthebocks ofthe knees afuIuatch the lower
ends of the fetuLtrs, bcatetL behiniL thp o*es, sinking olto the tibias. Watch the
upt drd thtnst snppoting the Legs along the axes tom the centets of the knees
to the cente$ of the acetabuLa.

I Action flows downtnnl behind the Ws a-\is as tle femut hpad thrusts rywa into
th2 cenler of the acetabdsn-
 Batancinethe Lees l+q

The Adductors lntegrate

the Legs Through the Axes
A seies of muscles on the insides ofthe femurs help integrate leg action along
the axes. These muscles work together with the psoas muscles to Sather the
action oI the legs toward the torso's axis. The adducto6 (muscles that draw the
legs togetherortowardthe body's center) are the largest ofthesemuscles. They
connect the inner shaft ofthe femur to the ischia and pubicbone. As the Sluteal
action lenglhens and spreads in the back of the legs, the adductors integrate
the action on the inside, along the legs' axes, loward the center of the pelvis.

lmage
Watch the flotu of rction leftlthenin8, through the spinaL curues, sprcading
around theback of the pelvis, Lnd.lenEtheting doun the back of the fefiurs onto
the tibias. Watch the rction Sathering upaard from the inside of the Legs touad
the torso's o.uis.

. The odducto.s and the psotts 8{Lther the action touaftl . The action spteads a.a\nd the back of the pelvts,
the center of the torJo. down the back of the femtr onto the tibias, then
gathenng apwatd fiom the inside of the legs bwanl the
S0 lnside Motion

Establishing the Axis in the Lou,er Leg

The lower leg consists of two bones, the tibia and the fibula. The tibia is the
pdmary weight bearer, with the fibula giving added support. This design gives
thelowerleggreatsuppo ingstrengthwithouthavingthebulkof iustoflelarge
bone.
The axis ofthe lower legconnects the cente$ ofthe knee and ankle, running
directly through the shaft of the tibia. To establish a better support ol weight
through the axis, the action ofmuscles must not hold the weight outside ofthe
axis at the fibula. As the holding ofaction is rcleased at the fibula, the weight
is supported more easily through the tibia's axis.
The biceps femoris is a long muscle that connects the ischium to the upper
^
af1 end of the Iibula. Allowjng the action ofthe biceps femoris to lengthen to the
outside ofthe kneeestablishes a better supportofthe axis atthe knee's center
\ | /,[
\ilt
I l/li lmase
I ll // watch the a;:rion flouinS through the cra:ues of the spine into the bdck of the
Ill Il peLvis onl @ntinuinl dottnward to th? ischilm. Worch fte actli,n lensthenl:ri

II ll/ downu,ard throDEh the path ofthebiceps femoI.s fromthe ischiumto the outside
of the knee (the ftbula). See the suppott of thete| o-xis thrustingapwardthtough
I lll/

$
/ llll the tibia to the center of the knee. Watch it continding upuard to the centet of
/ ltl the aceto.bulum and o the a.xis o[ the toso.

,\"1(
(",R .,. \/\., - r

. The dais af the lDwer LeE

Passes throush the tibid-

. The adon of the biceps feri"ans Geen tron behind) Iengrhens ta the autside al
 Balancing th Lgs 57

Establishing the Axis at the Ankle Joint

-Io stabilize the axis at the center oI the ankle, it is important to not hold the
action on the outside of the ankle joint (at the fibula). By allowing the action
at the lower end ofthelibula to lenglheninstead, the support of weight through
the center oI the ankle and the axis of the tibia will be stren8theled.

.
)/[r',\ u\\
The ,jris at the dnkb loint passes thtough the center of le tibia-

Image
W{ttch the 1ction llouin* throuth the curves of the spine into the back of the
peLuis and downaard to the ischia. Watch the action Lentthening dovnuard
from the ischia to the outside of the lower let at the knee jo{nt. See the space
behteen the fibdla and. the tibia openint downua through the Length of the
Iower Leg See the action opening at the lotoer end of the ftbula on the oatside
. The action opens to tlTe
of the ankLe. watch the sapport of the leg aris thnisting through the tibio at the
ottsine of the LeE o:cis at
centers of the aikle and kftee bints. See it continuil{ upward to the cetter of
the dcetabdlum and axis of the torso.
I lnside l4otion

Deepening the Action

at the Center of the Knee Joint
The knee is one of the laryest joints in the body. A sense of its depth is often
lost because ofthe unnecessary holding ofaction at the patella, the small bone
located in front ofthe knee joint. The patella helps protect the knee joint and
provides ao attachment lor the large quadriceps muscles of the upper leg. By
not holding the action at the patella, the leg's axis is better established at the
center of the knee. This makes better use of the full depth of the knee joint.

lmage
Watch the action softening ot the front of the knee joint- At the same time, see
the action flouing from the ischium thrcuEh the back of the knee joint, touad,
the Bround. See the axis at the ce er of the knee joint stabiLizitlg the knee, atd
the action thrusting upwa dont the oxis from the center of the knee to the
center of the acetabulum.

,r-"-Q

. The knee joint is deep, from back b f@nt. . Thr a.xis is bcated at the center of the knee. The
action llnws doanvad thtouAh the back of the knee
joint and upuatd attng the ,a*-
 Batancing the tegs s3

Establishing the Width of the hnee Joint

The knee is not only a deep joint but a relatively wide one. ln stabilizing the
action at the knee, it is helpful to see that the femurhas two articulations with
the tibia. Allowing the weight to flow evenly through both articulations assures
the stability of the leB s axis in the middle.

lmage
Watch the action of the ueight flouing euenly onto the inner and odtet
afticulations of the knee ioint as the femur sinks dounuard onto the tibia. See
the aris itl the cetuter of the tuo articulations. Watch the sappoting aation
thrusting uptDord along the ais, froil the center of the knee to the center of the
orctabtTlLm.

. The knee, seen fom behind. I Wekht flats erenly onto both attiatlations of the
knee joint with the tibia.
54 tnsioe wtotion

The Action of the Obturators

Helps Stabilize the Legis Axis
The internal and external obturators are a pair of muscles that connect the
greater trochanter to the front and back sides of the ischia. Their action helps
rctate the Iegs outward by dEwing the greater trochanter downward and
inward toward the ischia. In addition, the combined actions of the gluteal,
psoas, and obturators stabilize the femur in the acetabula. Their actions-
spreading around the outside of the pelvis (gluteal muscle), pulling the lesser
trochanter upward toward the spine (psoas muscle), and pulling the greater
trochanter inward and downward toward the ischia (obturator muscles)-
assure the stability of weight support through the axes of the legs.

. Pelvis, fnm the funt, sllouin9 tle extem{LL . PeLtis, fum the back, shn]llins the intennL

lmage
See the action of the spinoJ curues lengthening downwatd to the sacrum in the
back of the peluis. Watch the combined actions of the gLuteab sprcadiw around
the ontside of the peLDic circle, the psoas major pLUing the lesser trcchanters
upuard. toward the spine, aftd the obturato$ dra@iftg the $eater trochanters
inDard and doanward. totoafiL the ischia. See these three actions stabili-zing the
femurs, as the le$ center their upward thrust into the acetabtlla. Contitde the
upuard thrustingactionthrouEh the axis of the to$o towatdthe center of the skull-

. The conbined oxnons of the Eluteals, psoas majaa and obtamtors stabiLize the femu6
 Balanclne th Legs SS

Seing the Leg Pattem as a Whole

A basic pattern emerges when one views the leg as a whole. The axes are
established through the centers of the ankles, knees, and acetabula. The action
lengthens downward behind the axes, spreading open around the outside of both
legs' axes. Simultaneously, the supporting action thrusts upward through the
Iength of the axes into the acetabula. Combining these actions makes a spiral
pattern that flows downward around the axes through the pelvic, knee, and ankle
joints, and thrusts upward along the axes through the center of the spiral.

lmage
Watclt the artion spreading open [iom the sacnjm to the major trochante$. See
the artton contindiftg as a spitol pattem that lentthens dounv)ard around. the
leq axes at the knee atil ankle joints. Watch tlLe supl/.],rting action of the @.es
thrustinr upu)ard through the center of the spiral into the acetdbula.

. .the spiml patten of thc dction in the le(s.

el4frD6

Balancing the Feet

S, tnstde tlotion

The Foot Supports the Body's tte:ght

Through lts Arches
The foot supports the weiSht load from above by means of several intricately
designed arch forms. Each foot has twenty-six bones that articulate (form
joints) to create thesearches. Having so manyjoints workingtogethergives the
Ioot a flexible and springlike resilience to its action. This resilience helps
cushion the shock oI a weight load dropping onto the arches.
The transfer oI weiSht fromthelegto thefoot occurs atthe anklejoint. There,
weight passes from the tibia to the talus (ankle bone) and the calcaneus (heel
bone). These two bones are located atop the foot's two maifl arches. The
weight is distributed from the tops of the arches, over the arch forms, and to
the ground. The counterthrust needed to help support the arches is guided
upwad to the tops of the arches in a line with the axis oI the tibia.

. The long arches of the foot-

The tleel-Foot and Ankle-Foot Arches

The foot has two lon8 arches which provide the p mary support for the weight
loadaboveit. The ankle-foot arch is formedbythe calcaneus, talus, navicular,
and cuneifom bones plus the inner three toes. This arch is on the "upper" level
ofthe foot, and itrcsts on the heel-foot arch, which is on the "lower" level. The
heel-foot arch is formed byihe calcaneus and cuboid bone plus the outertwo
toes. The primaryflow oftheweight load passes from thetibia to thetalus and
onto the Ircnt ofthe calcaneus, where it spreads over the heel-foot arch to the
Sround.'Ib counterbalance this weightload, supporting thrust must be Suided
upwad through the heel-foot arch to the frcnt ofthe heel, which lies directly
u[der the axis of the leg. This thrusting action gives crucial support and
stabilityto the front oftheheel (top olthe arch) so that it can support theweight
load fiom above.
The heel-foot arch, being on the lower level, helps to support the ankle-foot
arch, which rests above it. The ankle-foot arch helps stabilize the weight load
on the upper level by bdnging support to the talus dircctlyunderthe leg's axis.
 Batanctng the Feet S,

The upward support from both ofthe foot's arches continues from thecenter
ofthe talus upward thrcugh theleg axis toward the center ofthe acetabula. The
foot arches combine to support the weight load at the femoral sockets.

. The ankle loot arch rests on the heeL-foot arch.

lmage
of the foot's arches (over thc talus and_
See the o.xis of the leq centefed, ot the top
the calcaneus) . Watch the anion flowing downuard. otto the heel-foot arch and
spteadinS thtough the arch illto the flaor. Wotch the actio'n of t\e counErforce
thrusting upvard thtouth the arch, stobilizing and supporting the ftotut of the
heel dircctly Lnder the leq's oris.
See the ankle-foot arch rcsting on the heel-foot arch. Watch the actiotl of the
counteiorce thrusting through the Dpper arch and suppotting the toltrs diectly
under the leg's aais. Watch the supporting action of both arches thrusting
upuafd fion the center of the talus thtough the @cis of the let and.ifuto the centet
of the acetabul\tu.

. Thz connterforce thrus5 &Wad th.ough tle arclL . The action of the dnkle-foot arcll has a countalorce
sttbiLbing ann sapryfting thg funt of the heeL direttly th.tusting ha)Ah tle DpW arch ann pporting thE
taLus directly anler the les s oais.
(0 lnslde lYotlon

The Long Axis of the Foot

and the Diagonal Axis of the lleel
The long axis of the foot extends back from the second toe throu8h the center of the
ankle. This axis provides an action Iine for the primary up-and_down motion of the
foot. The back part of the heel, which rcsts on the Sround, is not in dircct line with
this axis nor vrith the center of the ankle, but is somewhat to the outside of it.
At the frcnt of the heel is a ledge called the sustentaculum tali, which extends
under the center of the ankle. This ledge crcates a broad platform in the frcnt of
theheel andsupports the ankle andweightload frcm above. When the centers of
the front and the back of the heel are connected by an axis line, it is not parallel
or in line with the Iong axis of the foot, but on a sliSht diaSonal to it. Consequently,
the workrng action oI the heel both for passing wei8ht to the Sround and for
delivering thmst upwad to the center of the foot works through this diagonal axis.

lmage
See the aris of the leg bolancitg on the top of the foot's arches. Watch the action
flouing doanward to thc botk of the heel ot the outside of the foot. Watch the
suppofting action thrastint upward at the tront of the heel atd baLancing the
ueight lool at the center of the ankb. See these actions botking throu$h the
diaEonal 4is of the heel.
See the long o.x.is of thr foot extending ftom the secotld toe through the cetuter of
th.e ankb- watch as this oxis helps to stabilize the foot it its up-dnd-doutu action.

0
D A
o

BB

. "rhe supponiw ortbns work horah tlr dioaonal

aais of the heel; \rhercas the foot s ttia aais stabiLbes its
 Batancins the Feet 67

fhe Ankle-Foot Arch

Supports the Foot lhrough a Diagonal Axis
The diagonal axis of the heel can be extended forward to include the entire
ankle-foot arch. This longer diagonal axis extends ftom the inner toes in the
front of the foot, passin8 through the center of the ankle, to the heel. The
upward supporting action oI the ankle-foot arch works throuBh this diagonal
path as it supports the weiSht at the ankle and Sives stability to the
sustentaculum tali at the front oI the heel.

lmage
See the aris of the le{ bolancing on the top of the foot arche' watch the 4.tion
spreadin8, thm\Eh thc heel-foot arch on th.e louet level into the SroLtd. See the
adion thrusting upuard fiom the inflet toes alolg a diaSonal lite toward the
back of the heel. See this action Eivin{ up@1rd suppott to the let os it balalces
obove the onkle and the sustentorul]-]'m tali. Simultar.eonsly see the loaE.ttis
stabilaiv the foot in a parullel positior..

. A long diagonal ?.rtends fum the innet bes in the

funt of the foot,possing thmugh tlv center of the ankb,

. ThE ortiol thrusts tpvad tom the foot arches to snppott

tE leg.
6Z lnside I'4otion

The Toc Bones Extend

Toward the Center of the Foot
The toe bones (phalanges and metatarsals) are much longer than they appear Irom
the outside shape of the Ioot. They extefld far back toward the center of the foot.
It is helpful to not hold the action between the bones tightly together but rather to
allow it to spread out and create a feeling oI space in the front of the foot.

lmage
See the taes er.tending far back touatd th! center of the foot. Watch the spaces
betueen the bones openin4. See th.e actiotl spreadint oret the long arches of the
foot, withotlt tBhtening the spaces betureen the toes.

I
I

. Openinq L\e spoxes betueel fie bones of the front of the faot-

. The ortion sprcads not onLy ovet the long arches of

he foot bt between the toes-
 Baranclng the Ft (3

The Transvcrse Afches

Strengthen the Support of the Foot
The Ioot has several tmnsverse or crosswise arches that, togetherwith the long
arches, give the foot's center a domelike shape. These arches are formed atthe
back of the metata$al and frcnt of the tarsal bones. The transve$e arches arc
not as complete in form as the long arches, but lheir action adds resilience to
the support of weiSht at the center of the foot.

lmage
See the combined sfuqe of the foot's arches aeating o ilonelike tuound at its center.
Seethe oxis ofthebtrestingatop thismound. watchthe dctionofthe orchesthnlsting
upuad. to the top of the mound as the @eight of the leg is suppofted at center.

. Ttonee(e t hes behind the wtata$ols.

. The leg's axis is supponed at the top of rhe foot rlound.

 Alvfabl

Balancing the Rib Cage

(( lnside Motion

The Bib Cage ls Supported by the Spinal Cotumn

The rib cage consists of twelve pairs ol ribs that make a circular form around
the spinal axis, connecting the front and back ofthe torso. In the back the ribs
articulatewith thethoracic spine, and in the front the upper ribs articulate with
the stemum.
The rib cage's balance depends on the underlying suppo provided by the
spinal column. The design oI the ribs is a series of cantilevers. These are
supported by the joints oI the thoracic spine in the back and by muscular
suspension fiom the skull and cervical spine in the frcnt. When the spinal
curues are lengthened and stabilized along the axis of the torso, the spine
provides enough compressive force to counterbalance the forward-hanging
weight load of the b cage.

T
. The rib caSe circbs afiund the spinal aais (Left); the nb cantibuerc (rishr).

The Bibs Center Deeply into Their Spinal Sockets

The spine provides the compressive force to support the b cantilevers. This
suppoft takes place at the joints between the ribs and the spine. Each rib has
two articulations with the vertebm, and these are Iocated much deeper in the
spine than is commonly thought. One articulation is on the forward side of the
lateral spinous process, and the other is on the body of the vertebra. Having
two articulations with the spine, located deep in the body, helps stabilize and
support the rib ioints.
 Ealan.lng the Elb cag O

The action of the ribs as they a iculate with the vertebrae is to circle from
behind and thrust forwad toward the front of the vertebrae. This forward
action helps stabilize the ribs deep into thetu spinal sockets and secures the
spinal support for the rib cage's weight.
In addition to secudng the dbs in the spinal sockets, the forward thrusting
action also supports the thoracic curve. It helps guidethe action of the thoracic
spine forward toward the torso's axis, and it helps free the muscle action in the
. The r"bs thrust fommftl back of the spine ftom unnecessary support.
ido their spinol sockets.

lmage
Watcll the actiot of the ibs sinkin* deeply atld Eently into their spind] sockets.
Follow this thrust forudtd touatd the spinal aris anil steilwn. Watch the action
Iengthzning downward. along the ba& of the thoracic curue as the ib thfl1st
bnngs the spine closet to the axis.

I
-

. The forund tlulst of the nbs h".lps s\ppon the thorotu otrye t@mrd . As tlE ortbn bnAtlpns down\ra
abng the bdck of the thimcic cunta the
rib thrust brings th.e spine clrser to the
(, tnside tYotion

The Bib Cage llangs and flarnows

at the Sides of the Body
when the back o{ the ribs are suppo ed deeply in their spinal sockets, the
action at the side ofthe rib cage is freed from unnecessary holding ofweight.
This allows the action o{ the ribs to hang downward at the sides and soften
inward toward the axis of the torso.

lmage
watch the action of the ibs deepenin{ into thei spinal sockets in the back of
the body. See the nbs hanging doanuard and. softening inuard at the sides of
the body. This is best accomplished on the exhn)atiotl.

1
.=\\
I The nb cage tuL,,fs and na,ln's at the sides ol
the body.
\
\tv

")

. The nbs hans downlt\itd and soften itLwanl

 Balancing the Bib Cage (,

The Ribs Center into Their Sternal Sockets

ln the ftont of the body, the ribs are connected to their sternal sockets by
cartilaginous extensions, adding extra flexibility to the db cage. The firstseven
dbs articulate directly with the sternum, whereas the eighth through tenth bs
articulate with the above-lying rib, and the eleventh and twelfth ribs hang
freely in the back, unattached to the sternum.
The action ofthe ribs, by thrusting upward and inward toward the stemum,
hetps support the frcnt oI the body. This action is balanced in the back with
the spine's downward compressive support for the bs.

lmage
W(Ltdtthe action lentthenint dodnaard throu&h the curnes of the spine toaatd
the $ound- See the ibs thrusting deeply into their spir.al sockets. Follo@ the
thrust os it goes diagonally thtough the torso to the lront of the ib cage. Watch
the action at the front thrusting upward and inward touard the stemDm. It is
best to see this action occurring alant the iuide of the ib cage. See the stem\tu
being gently lifted by this adion. Since ,hls is a complex actiot to ituagine, it
is best to practice it on one ib at (L time.

. -Ihe nbs thrust into tlEi. spinoL sackets and through

the torso to rhe funt of the ib caae.

. In funt, the acuon af the ibs thrusts upwarl and

inwatl bvard the stemum.
)0 tnstoe llotton

The Front of the Bib Cage

ls Suspended from the Spine
The tensiie action that helps support the ftont of the rib cage resembles the
design of a suspension bridge. Thespineis thecomprcssive column supporting
the ib cantilevers, and the muscles provide the tensile support suspending the
dbs from the spine. The tensile action, giving lilt to the front of the rib cage,
must bein balancewiththe compressive action flowing downward throughthe
spine towardtheground. when thespinal cuNes lengthen toward theaxis, and
rib cage's weight is anchored downward into the pelvis and ground, the spine
prcvides a stable support for the tensile action suspending the rib cage.

. The m$cle action in the frcnt of thr rib a8e b ancharcd by the spine in the back-

The tensile action in the ftont is achieved by the muscles connecting the
sternum and first two bs to the cervical spine and skull. This group of muscles
includes the sternocleidomastoid and the three scalenus muscles. When the
torso is in balance, the ribs and the sternumyield to thisupwad pull ofmuscles
in the front while deepening their action into the spine in the back of the rib
cage. This helps balance the tensile and compressive forces at the front and
back of the rib cage.

lmage
. The actiot of tl& nbs
See the action of the ibs
sinking deeply into their spinaL sockets dfld the back
sinking into the spinal
sockets, the spine lengthen- of the spine lengthening and anchoing doonuard toaafi the grcdnd. Watch
i4, ald rhe nbs and the nbs and stemum floanng upward toward the ceruicaL spifle and centet of
stemum floatins upwatd.
the sk[ll see these fito actions bal6ncing one another
 Ealancin8 the aib cage 7

The Hyoid Bone Guides the lensile Action

torr,ard the Center of the Skull
The hyoid is smallU-shaped bone suspended in the throat. It provides skeletal
a
support for a goup of muscles that help lift the stemum and rib cage toward
the center of the skull. When the rib cage is well supported at its spinal sockets
in the back, and the froot of the db cage yields to the " floating upward " action,
unnecessary tension is released at the hyoid bone. This frees the hyoid to float
upward and inward toward the center of the skull and the axis line-

lmage
See thebnckof the ib cate beint suppoftedat the spi."al sockets andthe stemLm
atd front of the rib cdge fl(mting dpva.d. Watch the hyoid bote floatin| Lpuard
and. inuard as it Edides the tensile aation towatd the center of the skuU olong
the lris.

. The hyoid bone Ex,ines the tltating action upua

touad the center of thg skulL

. The rib coAe beine sDpponed at the spinlrl so.kets, the

hyoid floats upward and inword.
)2 lnsioe tulotion

Breathing and the Action of the Bib Cage

The spineprovides theskeletal supportforthebreathing action. As the support
is stabilized along the axis, the rib cage-floating frcm its spinal support-is
free to respond easily to the breathing action.
As discussed earlier, the breathing action is based in the lower spine. From
there it expands upward through the thoracic spine and db cage. It is important
not to initiate this action by trying to pull the breath in with the ribs. This
tightens its actions and leadsto shallow, incomplete breathing. Instead, allow
the rib cage to continue its floating action while following the lead of the
breathing action begun in the lower spine. In this way, the deepest inhalation
and fullest exlalalion will occur along rhe axis.

lmage
lnhalation
See the ib cage flootinq frcm its spinal support. watch the ortiotl of the
inhalatio'r tra,eLing downaard, aLonq the aris toudrd. the pelois. See the ibs
responditl{ to this action without any rcsistance as the ib cage expands. See the
front of the ib cage floatin+ from its spinal suppoft as the inhoLation deepens.

Exhalation
See the exhaLation rcIeasing the action at the sides of the ib ca$e. As breath
releoses, see theactiot hangin{ and naftoving ituuard to the spiflal aris. As the
sides of the ib caEe soften, see the ribs centeint deep into their spinal sockets
in the back atd floating upuard and. foruard at the stemum h the front. By the
end of the exhalation, see hoo the octiofu of the rib cage has become deepe. frotu
fro to back and narrower from side to side.
 Balancins the Rib cage )3

The Rib Circles

Are Centered over the Pelvic Circle
The rib cage makes a circular Iorm as it balances around the axis. There are
twelve circles in all, one at each of the twelve thoracic vertebrae. (The lower
ribs make partial circles.) Seeing this circular form helps develop a sense of
depth in the torso, from sternum to spine.
The torso as a whole is a circular form balancing around its axis. The skull,
ribs, and pelvis make a seies of concentric circles integrated by the axis that
passes through the center oI each of the circles.
As the rib circles line up over the pelvic circle, a better connection is
established between the pubic symphysis and the stemum. By coordinating
the actions ofthe ribs thrusting into the sternum and the pubic bones lhrustin8
into the pubic symphysis, one experiences a better sense of the depth and
integration of the torso.

lmage
See the skull, ibs, and peLvis as a seies of cotcentic circLes bdLancint around.
the aais. See the axis litle passir'9 thtough the centet of eorh of the cicLes. lt is
best to visDn)ize this actiofl as though looking doaft ftum above into the torso.
See the tueLDe ib circles baLancing arcuftd the axis of the torso. Watch the
distance betiteen the spine and the stemum expanding as the depth of the ib
cage incrcases ftum the back to the front.
See the ib circles Linirlg up ovq the pelvic circle, and especiaLly see the
stemum ouer the pubic sytuphysis. Watch the octiols of the ibs thtustin9 into
thei stetual sockets and.the pubic bo\e thttrsting into the pLbic symphysis. See
both actions giuing Lift to the pubic-stemal line.

,(\j
,__-/ ),

(\-,, \-))
(\-l \J\
\J)

. The rib circLes Line up aver the pelvic circle- . Ttu attion of rtu nbs thtustin9 into sremtL sockets
and pubic boae th,us u truo pubic rtnphy.is, EiviFB
lift to the pDbx-stemaL line.
74 lnslde lvlotion

The Bectus Abdominus Muscle

Connects the Pubic Symphysis and the Sternum
The rectus abdominus is a large muscle in the front ofthe to$o connectinS the
pubic s)'mphysis and the sternum.Its actionhelps inte8rate the two bonesand
helps support the Ircnt body wall. Forthesternal line io be free to float upward
from thepubic symphysis, the rectus must have a lon8, narrow action. This is
achieved by gathering the action along the five tendons that run crosswise
thrcugh the muscle toward the linea alba at its center. By estabiishing a lon8
action, therectus continues the flow from the pubics),mphysis upward through
the sternum toward the center of the skull.

lmage
See the ib circles and. the sternum centeing over the peLvic circle and pubic
bone. On exhalation, aatch the action of the rcctus abdominds gotheing
iiaard. toaard. the linea aLba at each of the ftve teftiLons dlong the mdscle. When
the action has beeft SatheruL at the cetter, tatch it movittt upward alotg the
Iinea aLbd, frotu the pubic symphysis to the stemum. See the action continuing
dpward alon9 the stemtlm toword the center of the skuLL as the rib ca* ITosts
upt,ard in the fronL BaLance this action by seeing the oction of the spine
Lengthening doanward into the peLuis in the botk. Together, these actions create
a crjcle h the torso, upwatd in the front and dounuard" in the back.

)lll
{

. The rectis abdomin\s m\Scb- . Thr cJcLe in the totso, tlpvanl in tle front and
daanward in tl,f back-
 BarancinS rhe Rib Gge )s

The Transwlsus Abdominus and Recurs

Abdominus Muscles Support the Abdominal Arca
The transverse abdominus muscle is located at the sides of the body, from the
bottom of the rib cage to the pelvis. It extends the muscular body wall of the
rcctus abdominus from the front to the sides of the abdomen. Together, these
two strong muscles support the abdominal area.
If the action of the transverse abdominus is held too tightly at the sides of
thebody, thercctus becomes widened and the pubic-sternal lineshortened. By
IengtheninS the action ofthe transverse muscle, then, the rectus nanows and
lengthens its vertical action. This gives lift to the pubic-sternal line.

lmage
On exhalation, watch the action of the tratsverse abiLominus lengthenitg
inu)ard ftom the sides of the body toward. the rectus abdominus. See the oction
of the rectus contifluin{ the inuard direction, thtough its ftue tendons, toaatd
the Linea alba. Watch the action floating upuard. throngh the pubii-stemal line
toDard. the centet of the skull See this in balance aith the dction len$hening
downward. thtoDEh the spinal curues into the back of the pelvis.

. The tmnsperse and rectus abdnmina m s.lps . The actian al the rcctus abdominus inuard toward
the linea dlba and upward aLang thc ptbicrtemdL line.
 Aqqbg
Balancing the Shoulder Girdle and Arms
), tnside motion

Spinal Support Frees the Shoulder Girdle

and Arms for Movement
Balancing delicately at the top of the stenum, the shoulder girdle has the
suspended qualityo{a mobile.lnthe vertical position, the shouldergirdle and
arms are not involved in supporting the torso's weight. In order to have a free
action, however, their balance must be stabilized through the spine and the
axis ofthetorso. The spine provides the compressive support for the sternum,
and the sternum in turn supports the shoulder gidle.
when the underlyin8 spinal and axial support arc established, the many
muscle lines connecting the shoulder girdle and arms to the suppo ing
structure are f{ee fromunnecessary holding of weight. This allows the arms to
expand easily iII a wide ran8e of movement and allows the shoulder girdle to
float freely over the rib cage.
The shoulder girdle, consisting ofthe clavicles in the front and scapulae in
the back, makes a circular form. In the front it is supported at the sternoclav-
icularjoint; in the back it hangs from the muscle lines suspending it from the
spine. The spine, stabilized along the axis, provides the compaessive supporl
for the ribs, the sternum, and, in tum, the shoulder girdle. The fi$t rib circle,
thrusting upward into the stemum, supports the point upon which the
clavicles rcst. In addition, thetensile action (suspending the sternum from the
skull and cervical spine) supports the shoulder 8irdle at the stemoclavicular
joint. When the support forthe shouldergirdle is stabilized at the sternum, its
outer ends-the acrcmioclavicular joints-are free to hanS and open outward
from the rib cage and spine.

lmage
See the shoulder gidLe, ibs, aniL spifte as though lookin{ down from aboue. See
the shouLder Eirdle os a larte, circuLar fom which is opetl between the scapula
in the bark. lnside this Large circle, see the smaller circLe made by the first ibs
Watch the sfiall circLe supportin* the Isrge circLe, seein how (1) the first ibs

. The sh.oDder Bndle. seen fum abate.

 Balanclng the Shoulder Glrdte and A.ns lq

sink deepLy into their spinalsockets as the spine lengthens its actiondou Dard
to the tround, (2) the fi.st nbs in the tont th.ust uptDard into the stemum
directly unilemeath the stemoclsvicular joints, and (3) the stemam floats
upuard. touard. the cetter of the skuLL.
As the suppott is stabiLized at the stemoclavic\Lu joint, see the action
opening oatlrard and hanging d.outlv,ard at the ncrcmioclavicular joint.

Freeing the Shoulder Girdle

in the Front of the Body
Once the skeletalsupport Ior the shoulder girdle is established at the stemum,
the action of the muscles connecting it to the rib cage can be frced from
unnecessary weight support. Notably, the pectoralis minor and serratus
anterior muscles, when freed, help the shoulder girdle to open outward from
the rib cage. The pectoralis minor conflects the third, foudh, and fifth bs to
the coracoid process. The seratus anterior connects the first nine Iibs to the
inner border of the scapula. By allowing the action of these muscles to
lengthen, the scapula ls fteed from being held tightly inward toward the b
cage. This opens the space between the scapulae and the rib cage and allows
the scapulae to float over the rib cage in the back.

,Y---'n#
Il-_::=r1 v
lmage
in their stemal sockets and being supported. by the
See the clalricle bones resting

(/:=zZ
lEl.J)..
I actions of the spine dtd ibf- Watch the actioft opening ouf ard aLont the

u==-4.,/ cLanicle touard the aqomiocLaoicalar sockets. See the actiol of the pectoralis
minor and senatus anteiot expandin* as the space opens beti)eeft the ib cage
dnd scapulae. see the scapaLae floating freeLy over the ribs. on afl exhalatioft,
aatch the sides of the ribs softenins itwad toaatd the axis, crcatinq an even
grcater space befireetu the shouLd,er Eirdle and. nbs.
. Pectaralis (bd ann
senatns antunot (bottom)

i
G^
c-l "]"

(,/ \

. Acton of the shouaer girdb openin9 frcely, seen frcm above.

90 tngae uotion

The Scapulae Float over the Bib Cage

The shoulder girdle is connected to the spine by seveEl muscle Brcups. The
largest of these, the trapezius, makes a connection between the spina scapula
[the boney ddge on the scapula) and the cewical and thoracic spine. If the
action of the trapezius is held unnecessarily tightly, the scapulae are pulled
inward toward the spine. This rcstdcts the movement of the shoulder Eirdle in
theback. By lengthenilg and openingthis action, the scapulae are free to float
over the rib cage and hang from the upper spine.

. Th" trdpeztus muscle.

lmage
See the shoulder girdle supporteil at the stemLm- watch the adiot opening
ontuatd olong the scopLtlat spine touatd the tip of the aqomiot. At the sarne
time, watchthe action openinEoutuard olang the clauicles in the frofi. See these
two orttons expaliling outward os the tips of the actutuia moue fafther aparL

. Th? onion opens ouruard touad the o.crcmion

 Balancing the Shoulder Gkdle and Atms 97

lmage
See the scapuLae honging lrcm the ceruical spine it the back, suppotted at the
stetuufl in the ftont. Walch the Ltpper trawius rnnscles lengthening as the
scapnlde htng. At the satue tine, see the back of the sknll floatin{ Epuard as
the .enrer of the skull balances along lhe axis.

. Thz action tlous downwa ar the scapulae dnd floats apwanlat the skuLL

lmage
watch the actiat flouint dou)fl@ard dont the ba.k of the spine touard. the
socrum. See the lower trupezius lengthening dot tl@ard uith this spinal rctiotl.
see the shouaer gitdle supported at the stemum ii front and the trapeziDs lines
lengthening itu back. See the scapulae floating easily over the ib ca$ os they
haE in the bark of the body.

w 'arU

r<\sry,rFE(

)l)ffil
IilAv?\
. ThE lowet tuLpeziw
'[q\ryi#
adion lengtllf,.s dow na an1-
t2 lnside Motion

The Glenoid Socket

ls Eelow the Acromioclavicular Joint
The scapula has two separate joints for the clavicle and humerus bones. The
aclomioclavicularjoint, atthe outer tip ofthe scapular spine, is the upperjoint.
The Slenohumeral joint, in the Slenoid cavity, is the Iower joint. The glenoid
cavity is a cuplike socket, similarto but much shallower than the acetabulum
ofthe pelvis. Theshallowness olthis glenoid socket allows the humerus a wide
range of movement, The action of the humerus centers into theglenoid socket
as it hangs downward. The acrcmioll, extending outward over the glenoid,
makes a "roof" over the glelohumeral ioint. Seeing the glenoid socket well
below the acromion roof and opening the space between the two joints helps
free the acrion of the humerus in its socket.

I The scapLb, seen fum the funt.

lmage
See the shodldet gitdb suppotteil dt the stemum and watch the dctiot of the
scapulae floating open from the ib cage. Watch the ortiofl olong the cLavicle and
scapDlar spitle opening outward touard the acmmioclavicttlor joint. See this
joitt making a "ruof' ouer the tleiohumeral joint. On the lawer LeveL, uatch the
rction of the humerus hrtlting iLownwatd as it cente$ into the Sletoid cavity.
See the space that this opens betweet the two joitlts.

. rtu scapula. seen ftom the bork-

 Balanclng the Shoulder Girdle and Arms ,3

The Axis of the Upper Arm Connects the

Centerc of the Elbow Joint and the Glenoid Cavity
The humerus articulates withboththe ulna and radius at the elbow joint. The
articulation with the ulna gives the folding action of the elbow ioint, and the
articulation with the mdius gives the rotary action of the lower arm.
The center ofthe elbow joint is located in the articulation with the ulna, and
the radius is found outside oI center'Ib balance the elbow at center, then, it
is necessary to release any holding of action at the radius.
The axis oI the upper arm connects the centers of the elbow joint and the
glenoid cavity. By establishing the action at these two centers, the balance of
the upper arm is stabilized alongits axis. This enables the elbow to hang freely
as the upper arm centers into the glenoid cavity.

l'

. Thc borcs of the ann-

lmage
Watch the action at the radius opening on th,e outside of the elboto ioint. See the

at the articulation uith the t1lna. See the o.xis of the upper am connectinE the
. Ttu uLnn cente.s into the centers of the elbou and gbtloid covity. watch the elboa hatging iLounuard as
humerus cLt tlE elbou ioint- the otm is suppofted throuth the shouLder girdLe at the stemum.
The mdius apms onfrnard,
,4 lnslde lvlotlon

The Axis of the Lower Arm Connects the

Centers of the Wrist and the Elbow
The lower arm consists of two bones: the ulna and the radius. At the elbow,
the center of action is located in the ulna. At the wrist, the center ofaction is
Iocated in the radius. The axis ofthe lower am connects these two centers as
it integrates the actions of the ulna and radius.
The ulna is located outside of center at the wrist joint. By releasing any
unnecessary holding of action at the ulna, the balance of the wrist is
established along the axis at the Edius.
A spacebetween the ulna and radius extends thrcugh the length ofthe lower
arm. Seeing this space opening or expanding helps release unnecessary tension
in the lower arm and helps establish the balance through the length ofthe axis.

lmage
Watch the actiotu opening at the uha on the outside of the wist as the hand
centers itlto the rudiB. Wotch the space between the ulna and rudiB opening
through the letlgth of the Lower am. See the axis Line passitt( througlL this open
space and coinecting the centerc of the ]j,ist and. elbotD.
As the hand centers into the radids, Datch the ulna centeinE into the
hDnlerus (at the eLbow joint). See the little ftflter hangint freeLy as the ann is
suppofted throu$h the should.er tirdle at the stemum.

. The 4tis af the Lower am.

. Action in tlu lo\ret atm (Lnd ertending into the hur.erus.

 Balancing the shoulder cirdle and Arms ,S

The lland Centerc into a Dome

There arc seveml similarities between the actions balancing the hands and the Ieet.
The bones of the fingers, Ior example, arc longer than can be seen Irom the outside
shape of the hand. The metacarpals are the bones comprising the palm of the hand.
These bones extend as far back as the wrist's bones. It is important not to hold the
action of the metacarpals tightly, but rather to let the spaces between these bones
open. This Bives a flexible action to the palm. As this action softens the palm, it
oeates a natural domelike form, similar to that found in tle foot's arches. The
center of the hand is located at the top ofthe dome. The axis ofthe hand passes
Irom the middle finger through the dome and into the center of the radius.
ln order lo strcngthen the action along the axis, it is helpful to release any
unnecessary holding olaction oII the outside olthe hand at the little Iinger As
this action releases, thespacebetweentheulna and the little fingerexpands and
the action of ihe hand centers along the axis into the radius.

lmage
See the space between the uLna aftd the LittLe fin4et expanding. See the little
ftnger han$ing frcely ftofi the elbov as the actioi of the tuiddLe ftnger centets
into the radius.
Watch the spores between the tBtacarpal botEs opening and the palm softeninq
into a dotue. See the aris passing frorn the middle ftnger thtough the dotue into the
celter of the rudius otis integmting the hand thmugh the Loi)er dnd uppet
See the
clrm lnd into the SLerbid cavity. Watch the lifte of the Little ftn$et as it hot8s freely.

[u$ ,I

\,lV[,I
uue
UV
. .
?
The c.xis of the tutnd and thE sp.Ees betueen the Action in tlE hnnd-
96 tn.to" tlotion

Seeing the Arm Fattern as a Whole

A basic pattem emerges in the combined actions of the hand and arm. Along
the outside, the action opens and lengthens downward as the am and hand
hang freely from the shoulder socket. Along the axis, the action integrates the
hand and arm into the glenoid cavity. This creates a circular flow oI action:
downward alonS the outside ofthe arm and hand to the tip of the Iittle finger
and upward along the axis to the glenoid socket.

rffil
wu

NHffi
#-
j/t T{
\ cq,r-
b,/,
r(ns
r^rr#,rr-r
(
itr )::Y )
N,,7) /
\ 't/Y
J(\ ilL
'',$) I
t
pr
*t
. -Ihe
Wttem of the am as a whoLe-
 Balancing the Shoulder Ghdle and Arrns ,?

lmage
watch the spdces opening old
the actions lengthefling downuard abng the
outside of the ams at uist joitlts. See the hands and
the shoLlder, elboa), and
ams hatlging freely frotu the shouher socket as the aris inte$rates the hand,
wist, and elbo@ ioints into the Blenoid cavity. Watch a flou of action circLtug
dawwaral abng the oulside of the adrl and npuatd along the aais as the hond
and am orc snppotted throueh the sho\lder Birdle at the stemt m.

'S:2
.\./,
M,
t?
t")
I s ,T
fi Y'
,+
I
#, / /',1
<..2 ql> l->
t,
1 f
T
J
,1 ->
<l
J
.l,
+
trl
. Thc adion in the drms-