Starter Kit

1. Holding the Knees to Roll (50:36)

2. Lengthening from the Sacrum (56:29)

3. Lengthening the Limbs Through the Spine (1:02:59)

4. Quieting the Face (50:45)

Principles of Good Posture

1. Measuring Posture by the Breath (1:02:58)

2. Working with Reversibility (1:06:50)

3. Pelvic Clock (1:01:00)

4. Differentiating the Pelvis & Abdomen from the Hip Joints (1:01:00)

5. Integrating Hip and Abdomen While Holding the Leg (1:03:21)

6. Coordinating Flexors & Extensors From the Pelvis (58:12)

7. Frog Legs (51:16)

Stronger While You Wait

1. Towards Squatting (56:28)

2. Sitting with the Fibula (54:26)

3. Shift Turn Bend Lift (50:40)

4. Bowing in Sitting (59:01)

5. The Stand (54:13)

The Shoulder Program (part 1): 

1. Introduction & Principles (23:31)

2. Sensing Muscle Tone in the Arm & Shoulder (51:38)

3. Counterbalance to Even the Tone (43:10)

4. Prone: Rolling the Head and Shoulders (21:05)

5. Lifting Arm with the Pelvis (61:45)

6. Pushing with the Hand by Head (57:51)

7. Rolling with the Shoulder (36:42)

8. Sidelying, Hands Interlaced (35:19)

Fluid Torso, Weightless Limbs

1. Lifting & Pressing the Limbs (65:04)

2. Steamroller Ribs (65:07)

3. Sternum Away from Hand (59:11)

4. Bell Hand to Lifting the Head (65:07)

5. Rolling with the Head in the Air (58.47)

6. Train and Tracks (52:06)

7. Increasing the Potential to Roll (50:41)

8. Five Lines w/ Stick, Rope and Glue (55:11)

9. Pressure & Fluidity (56:02)

10. The Blind Side (55:16)

A Leg Up (part 1)

1. Introductory Talk (14:05)

2. Discussion on the arches of the feet  (11:04)

3. Pushing Different Ways with the Feet (52:12)

4. Edges of the Feet (65:28)

5. Lifting the Pelvis on standing Feet  (45:43)

6. Spiraling the Toes (52:26)

7. Connecting the Legs to the Upper Back (18:56)

8. Gliding the Ankle (54:04)

9. Timing the Buttocks (1:15:43)

Foundation Work

1. Softening the Neck (1:03:07)

2. Carriage of the Head (1:06:26)

3. Edges of the Feet, Waking Up the Layered Arches (1:11:11)

4. Organizing the Shoulders for the Head (1:06:39)

5. How to Stand on the Femur (1:05:16)

6. Coordinating Flexors and Extensors (48:49)

7. Getting Up and Down: From Standing to the Floor (55:09)

8. The Plane of Symmetry: A Life Lesson (1:07:43)

9. Freeing the Head and Neck (1:10:16)

10. The Ankle is Everything (1:02:33)

11. Welding the Lungs (1:02:09)

12. On the cheek (1:12:43)

13. Spatial Relationships as a Means to Coordinated Action (58:59)

14. Exploring the Sternum and Ribs for Rolling (1:16:54)

15. Circling the Head without Disturbing the Breath (55:16)

16. The Head and Floor are One (55:19)

17. Connecting the Knees to the Spine (on the Back) on (46:52)

18. Connecting Knees to Spine on the Side (1:00:16)

19. Feet vs. Features (54:03)

20. Protrusions & Bendings (51:10)

Classical Mechanics

1. Pianists: Spine for Lighter Arms (52:32)

2. Painists: Circling the Elbows (51:33)

3. Pianists: Tapping with the Elbows (1:19:59)

4. Pianists: The Long Finger (57:07)

5. Pianists: Connecting the Spine & Legs (58:43)

6. Strings: Equal & Opposite Shoulders (1:05:26)

7. Strings: Hoop Circumference (55:44)

8. Strings: Elbows from the Center Line (56:03)

9. Strings: Framing the Head (53:43)

10. Strings: Where the Head Floats (47:14)

11.  Winds/Brass/Voice: Quieting the Breath (52:09)

12. Winds/Brass/Voice: Gliding the Jaw (59:44)

13. Winds/Brass/Voice: Sensing the Arm with the Torso (1:00:24)

14. Winds/Brass/Voice: Elbows High (53:08)

15. Winds/Brass/Voice: The Lower Abdomen and the Arms (1:02:24)

16. The Space of the Hand (1:04:50)

17. Through the Spine to the Hand (1:01:35)

18. Straight Arms for Rolling (57:16)

19. Playing from the Center (57:55)

20. Performance is Resistance (54:15)

Anti-Fragile Walking

1. Some Principles and Ideals (51:11)

2. Perfecting the Self Image (1:05:22)

3. 4-Points of Support (1:14:09)

4. Using the Spine to Lift the Legs (1:23:09)

5. Stride Patterns for Walking (1:16:03)

6. Lifting the Knees and Eyes (42:58)

7. Refining the Center Line (59:39)

8. Circling the Arms with the Whole Body (1:10:57)

9. Interlude: The Woman at the Inn (30:04)

10. Coordinating Balance Through the Heels (1:25:31)

11. Sliding the Feet in Standing (1:11:00)

12. Standing and Crossing the Legs (1:13:38)

13. Lines Through the Eyes (50:11)

14. Falling off the Hip Joint in Many Ways (44:05)

15. Rolling from a “Big X” with Smooth Hips (30:13)

16. The Charleston vs. The Basketball Pivot (54:18)

17. Balancing the Knee Towards the Ceiling (56:31)

18. The Floor Aligns the Hip (1:00:14)

19. Splitting the Knees to Weight the Head and Pelvis (56:54)

20. Three Ways of the Knee (35:08)

21. Distinguishing Hips, Knees and Lower Back (54:56)

Swimming Upstream

1. Arm Past & Future (1:00:01)

2. The Undiscovered Continent (58:52)

3. Replace the Hands (1:00:02)

4. Backstroke (59:37)

5. Head on a Swivel (1:02:58)

6. Five Lines Counterpoint (57:28)

Scapular Rhythm

1. Lengthening Through the Elbows (57:08)

2. Club in Hand (1:00:15)

3. Conditioner (1:00:40)

4. Straight Arm for the Win (54:35)

5. Reaching Back (54:52)

6. Stability & Instability (56:52)

Training for Accuracy, Pt. 1

1. Skillful Vitality in the Middle of the Back (66:42)

2. Bell Hand into Lifting the Head (65:07)

3. The Five Cardinal Lines (71:53)

4. Carriage of the Head, Part 1 (58:43)

5. Carriage of the Head, Part 2 (60:27)

6. Clarifying the Hip Joints in Rounding (56:22)

7. Hinging in the Hip and Ankle (40:27)

8. Lengthening the Hamstrings (63:00)

The Shoulder Program,
pt 2

9. Breathing Variations (36:11)
10. Arms Behind the Back, Part 1 (44:42)
11. Arms Behind the Back, Part 2 (13:51)
12. Lifting the Pelvis, with Arms Behind the Back (29:09)
13. The Sternum Becomes Flexible (76:31)
14. Arms Sliding into Rolling (80:12)
15. Extensor Variations (72:55)

A Leg Up, pt 2

10. Holding the Knees while Rolling (56:40)
11. The Pelvic Clock (59:59)
12. Lifting the Leg in Sitting (27:20)
13. Balance in Standing with Equal & Opposite Pressure (53:19)
14. Chest Leg Swing in Walking (74:38)
15. Mapping the Shoulders Using the Legs (42:47)
16. Counter Balance —Touching w/ the Foot Front and Back (20:47)

Cleaning Up the Classics

1. Coordinating Flexors and Extensors

2. Fundamental Properties of Movement

3. In between lessons 1 and 2

4. Not a Breathing Lesson

5. Pelvic Clock (1:01:27)

6. Carriage of the Head (58:54)

7. Turning in Sitting (54:40)

8. Flexing the Spine (1:02:01)

9. Elevator (1:02:51)

Solve for X

1. Lines Crossed (57:08)

2. Folding (45:43)

3. Distributed Arch (51:33)

4. Joining the Corners (47:17)

5. Gait of X (50:21)

Heels Under the Pelvis

1. Equal & Opposite Ankles (58:46)

2. Lengthening Through the Shin & Ankle (1:06:48)

3. Long Leverage (59:53)

4. One-Footed (1:03:41)

5. Movements of Stability (59:20)

Thine Eyes

1. Peripheral Capacity (55:48)

2. Seeing the Arm Rolling (44:23)

3. Deep Orbit (50:36)

4. Deep Scan (50:55)

5. Lifting the Eyes (44:39)

Well In Hand

1. Beginning Hands (1:02:14)

2. Beginning to Push (1:00:11)

3. Regulating the Wrist (57:10)

4. Lengthening from the Armpit (52:53)

5. The Interlace (42:52)

Training for Accuracy, part 2

9. Straightening the Knee by Withdrawing the Hip (54:43)
10. Symmetry: A Plane Divides the Body, Part 1 (78:31)
11. Symmetry: A Plane Divides the Body, Part 2 (47:33)
12. Cascade Roll from the Side (60:37) 
13. Organizing the Torso by Dragging the Limbs (46:31)
14. Double Hoops (55:59) 
15. Rolling the Head Between the Hands (66:16)

Heading

1. Release to Rise (52:14)

2. Bowing in the Plane (51:10)

3. Release to Rise, part 2 (51:39)

4. Impersonal Space (53:20)

5. Turning via Side Support (58:06)

6. Background Support for the Head (1:00:16)

7. Heading (53:13)

8. Suspend (52:16)

Ribeyes

1. Foldrolling (1:00:19)

2. Accordion Sitting (50:54)

3. The Border of Expansion (1:00:35)

4. Right Rotation (59:23)

5. Timing the Horizon (1:00:19)

6. Over and Under (59:25)

Need This

1. A First Lens (1:00:06)

2. Sliding Heels Opposite the Knees (1:02:43)

3. Straightening the Knees (59:47)

4. Opening the Knee (54:47)

5. Preparing to Jump (56:49)

6. Squat Work (56:54)

7. Lightening the Knee (1:00:09)

8. Kneeding the Toes (1:06:40)

The Desert Island Lessons

1. Supporting the Head (1:03:39)

2. Forming the Torso to Breathe (1:01:05)

3. Circling the Head with the Hands (1:11:21)

4. In the Space of the Hip Joint (54:59)

5. Squatting Variations (50:24)

Squat

1. Basic Angles & Timing (49:48)

2. Heels in Transition (53:59)

3. Clarifying the Groin (56:11)

4. Connecting the Hips and Spine on the Stomach (53:54)

5. How the Spine Ankles (53:56)

6. Width of the Base (57:48)

7. Reversibility at the Halfway (55:48)

8. Perceptual Leverage (58:04)

Equalize

1. The Big Three (55:06)

2. Speed of the Heels (52:30)

3. Strengthening the Spine in Transition (43:24)

4. Arm Your Spine (1:00:50)

Rigor Warning

1. Deeply Hip (55:16)

2. Anchor to Arch (57:18)

3. Spiral Arch (1:05:55)

4. Arching with a Free Head (1:01:17)

5. Reaching with the Eyes (55:09)

6. Control the Distribution (56:33)

7. Abandoning Force (1:02:31)

8. It’s Lovely at the Top (58:18)

9. A Feel for the Bottom (58:42)

10. Release to Reveal (1:04:38)

11. Bonus: Oh, Psoas (1:09:06)

Split the Arc

1. Sweeping the Long Leg (56:28)

2. Centering the Scissor (59:31)

3. Simultaneous Scissor (55:03)

4. Balance Beam (54:55)

5. The Long Stride (58:46)

6. Empty of What? (1:01:57)

7. Transitional Split (54:47)

8. Sitting and Switching (1:01:10)

9. Dragging the Arcs (49:43)

10. Dragging Over, Under and Up (53:41)

11. When the Split Arcs the Arms (54:52)

12. Splitting Fours (49:55)

13. Splitting Across (1:00:19)

14. Hips Drive the Arm (55:53)

15. Every 15 Minutes (56:56)

16. Minute by Minute (56:51)

17. Larger Pieces of the Pattern (55:10)

18. Vitruvia Angelica (55:50)

19. Fusion (54:44)

Extension Chord

1. Limbs to the Horizon (1:00:40)

2. Hands Down the Back (1:01:37)

3. Gliding the Head Forward (1:01:24)

4. Spiral Up the Floor (1:00:12)

5. Head Over the Knee (1:07:09)

6. Study the Hard While It’s Easy (1:00:14)

7. Side Control (58:51)

8. Side Control 2 (1:02:15)

9. Standing Cascade (58:03)

10. Sitting Cascade (1:02:48)

11. Straight Arm Work (1:03:20)

Internal Strength

1. Circumerference in the Lower Abdomen (56:00)

2. Four Corners: Lifting & Pressing (1:01:42)

3. Arching Well (53:29)

4. Sitting and Finding Ribs (56:18)

5. Not Only Side Bending (1:01:51)

6. Loins and Inhibition in the Lower Back (59:16)

7. All Fours, maintaining the internal space and length (1:04:26)

8. Patience of a Cloud (1:01:53)

9. Refining the spine between the Shoulders (56:35)

10. Lengthening the Arm over the Standing Elbow (57:12)

11. Gliding the Head (57:17)

12. Fluid Torso, Weightless Limbs (52:20)

13. Hands Behind Your Back (1:05:12)

Inner Edges of the Arms

1. Elbows Meeting (47:20)

2. Rolling with Forearms Glued (57:55)

3. Palms & Eyes (53:41)

4. Held Elbows in Circling (52:38)

5. Frictionless Forearms (58:43)

6. Flexing the Arm from the Shoulder Blade (52.:40)

7. Using Resistance to Discover Your Blindspot (54:07)

Circles and Sources

1. At Your Full Length (54:45)

2. Forming the Cylinder (53:06)

3. Closing the Circuit (55:15)

4. Internal vs. External (52:28)

5. πr2 (1:01:30)

6. Stirring the “T” (48:04)

7. Circling the Heels (54:37)

8. Pendulums (54:46)

9. Drawing on Three Planes (55:35)

10. One Ring to Rule Them All (49:51)

Go To Waist

1. Steering Differential (58:26)

2. The Side View (1:01:07)

3. Seeing the Heel Behind (1:02:53)

4. Reaching Out (1:05:25)

5. Bending Above and Below (1:04:24)

6. Lengthening Via the Hip Joints (1:02:14)

7. What Turns First? (1:01:27)

8. Warp and Weft (1:02:52)

9. Longitudinal Pivot (1:05:41)

10. Pivot and Swing (58:59)

11. Choice in Transition (1:02:48)

12. Useful Timing (1:02:45)

On Layered Arches

1. Space Underfoot (1:01:02)

2. Integrating Arches (1:00:38)

3. No Ground (1:01:07)

4. Pitch, Roll, Yaw (1:01:04)

5. Cuboid Control (54:25)

6. Meeting the Toes (54:06)

7. Along the Shin (1:00:15)

8. Hands Teach Feet (1:01:48)

9. Evidence for the Foot in the Hip (58:18)

10. Cuboid as a Verb (50:43)

Poise

1. Speak from Where? (53:43)

2. Poised Egg (52:02)

3. Centered (50:35)

4. Which Way When? (50:40)

5. Breath Holds the Reigns (41:44)

How to Make Mistakes

1. Fail Better (57:47)

2. Being with Movement (56:44)

3. Passing an Orange (53:19)

4. The Eyes in Space (52:43)

5. The Knee in Context (49:17)

Lunge

Intro: Remarks on Challenges & Modifications in this Series (10:28)

1. Axis Aim (57:19)

2. Inner Outer Under Over (57:20)

3. Forward and Up (58:37)

4. Beginning to Stand (56:41)

5. Splitting the Knees (59:38)

6. Reaching and Spiraling (56:06)

7. Specific Power in the Hips (53:43)

8. Freedom at the Peak (1:01:52)