This index helps you find every practice in the audiobook version. Use it to jump to specific exercises or to review practices you want to revisit.

Introduction

• Chapter 0: This Is Not a Posture Book — [Timestamp TBD]

Part I — Switching On Easy Mode

• Chapter 1: The Noticing Check — [Timestamp TBD]
• Chapter 2: Feeling the Ground — [Timestamp TBD]
• Chapter 3: The Head–Neck Direction — [Timestamp TBD]
• Chapter 4: The Subtraction Check — [Timestamp TBD]

Part II — Real-Life Routines

• Chapter 5: The Standing Check — [Timestamp TBD]
• Chapter 6: The Walking Check — [Timestamp TBD]
• Chapter 7: The Sitting Check — [Timestamp TBD]
• Chapter 8: The Screen Check — [Timestamp TBD]
• Chapter 9: Constructive Rest — [Timestamp TBD]
• Chapter 10: The Transition Reset — [Timestamp TBD]

Part III — High-Skill Situations

• Chapter 11: The Social Check — [Timestamp TBD]
• Chapter 12: The Presentation Check — [Timestamp TBD]
• Chapter 13: The Training Check — [Timestamp TBD]
• Chapter 14: The Travel Check — [Timestamp TBD]

Part IV — When You Crash

• Chapter 15: The Come-Back Sequence — [Timestamp TBD]
• Chapter 16: Minimum Effective Moves — [Timestamp TBD]

Part V — Making It Your New Normal

• Chapter 17: Building Daily Anchors — [Timestamp TBD]
• Chapter 18: The Long-Term Direction — [Timestamp TBD]
• Chapter 19: Living the Body Rising Way — [Timestamp TBD]

Appendices

• Chapter 20: The 5-Minute Morning Start — [Timestamp TBD]
• Chapter 21: Desk Survival Moves — [Timestamp TBD]
• Chapter 22: Alexander in One Page — [Timestamp TBD]
• Chapter 23: This Index — [Timestamp TBD]

Quick Reference

The Core Direction: "Let my neck be free, so that my head can go forward and up."

The Basic Check: Feel your feet (or sit bones), let your neck be free, let your breath move, notice any unnecessary effort.

The Come-Back Sequence: Feel your support, let your neck be free, let your breath move, notice unnecessary effort, be present.

Note: Timestamps will be added when the audiobook is produced. For now, use the chapter numbers to navigate.