153 pages; perfect or sprial bound.

Includes Book, Thera-Band®, and 3 Instructional Videos.

An imaginative and unique exercise program which will teach you how to contract a specific muscle while lengthening it. This "eccentric contraction" (as explained in the book) will integrate the movement of a certain muscle with the surrounding joints and muscles in that area, in order to involve the whole body and to create harmonious movement. The book comes with a Thera-Band®, and a 6 foot-long elastic device. After using Noa's program, you will be prepared for virtually any physical activity.

ISBN 1-55212-368-5

About the Book

The exercises in this book will help you learn how to initiate movement from the larger and stronger muscles within the center of the body, which creates efficient movement, and let it continue through to the smaller muscles in the extremities, which will result in more efficient and more delicate movement for expression.

The main goal is to create strength and length in your body equally, so that both qualities will support and balance each other. More than that, my vision is that your body will then integrate efficiency and harmony of movement. This is why I chose exercises involving muscle groups and integrating areas. By following the instructions described, you will learn how to initiate movement from a strong muscle in the center of your body (for example--psoas), and to include more muscles as the movement develops and expands.

How the Book is Organized

This book is divided into three chapters:

• Chapter 1 explains whole body movement. It contains discussions on stretching and strengthening, body alignment, and breathing.
• Chapter 2is divided into muscle groups and areas. These groups will gain additional length and strength through proper attention and exercise using the body as a whole system.
  The exercises will start from an easy level and build to a more difficult level by changing position of the body or by increasing the complexity of the exercise.
• Chapter 3 expresses my hope for what you, the reader, will have gained from doing the exercises in this book.

How the Videos are Organized:

The purpose of the videos is to allow the user to work out with video #1 on Monday for the upper body, video #2 on Wednesday for the lower body, and video #3 on Friday for the Center of the body. Using this method, the body has a day of rest in between workouts. The video covers are color-coded red, blue, and black for ease of use.