ABDOMINAL LIFT
I. Benefits:
The Abdominal Lift-
• strengthens and firms the abdominal muscles.
• reduces the waistline.
• promotes regularity and relieves constipation by stimulating the peristaltic action of the colon.
• tones and massages most abdominal organs and glands.
• improves circulation to the abdominal area which aids the digestion and metabolism.
II. Technique:
1. Stand straight, the legs about a foot apart.
2. Bend forwards placing your hands just above the knees and shifting your weight onto them.
3. Inhale and then EXHALE FULLY and do not breathe again throughout the exercise. It is of the greatest importance that no breath should be left in the body.
4. Relax the abdomen and pull it inward and then upward as though to have the navel touch the spine. This creates a deep hollow. (Figure 1)
5. Hold the inward pull for one second and then bang the abdomen out in a sudden motion.
6. Immediately pull the abdomen in again, remembering to also give the upward pull which should be so strong that it tightens the muscles of the neck. (Figure 2)
7. Bang the abdomen out again after one second, etc.
8. Repeat this in and out motion for a total of 3-5 times on the one exhalation.
9. Relax, gasping for air. If you find that you are exhaling as you straighten out, you will have done the exercise wrong.
10. Perform a set of 3-5 contractions each three times and if you are really concerned about constipation or slack muscles, then do this three times a day.
(Figure 1)
III. Dos and Don'ts:
DO make sure that your lungs are completely empty before pulling the abdomen in. This will take a little practice and you may find that you tend to breathe in with each inward pull. The 3-5 contractions are all performed on one breath.
DO have your abdomen relaxed to permit a proper hollowing.
DO work up your contractions to 10 on one exhalation as you advance, but do it gradually at one extra contraction a week.
DON'T get discouraged if your abdomen is fat and doesn't seem to hollow at all. That emaciated look will just take a little longer to achieve, but it will happen.
(Figure 2)
ALTERNATE LEG STRETCH
I. Benefits:
The Alternate Leg Stretch-
• strengthens and firms the abdomen and legs.
• reduces tension from the legs, buttocks and back.
• massages most abdominal organs and stimulates them into action.
• rejuvenates by making the spine supple and strong.
II. Technique:
1. Sit on the floor, legs stretched out, back straight.
2. Bend your left leg and, keeping the side of the knee on the floor, bring your left foot against the right thigh, close to the body. (Figure 3)
3. Stretching the arms out, slide them SLOWLY down your leg as far as you can reach, bending forward with a curling motion of the spine. (Figure 4)
4. Grasp the leg; this may be at the knee, calf or ankle, depending on your flexibility.
5. Bend the elbows out and down, and gently pull yourself forward and down. Avoid strain by making this a smooth, not jerky, motion.
6. Go only as far as you comfortably can and then hold the position 5-30 seconds. Breathe normally. (Figure 5)
7. Straighten up slowly and repeat on the other side.
8. Perform three times on each side.
(Figure 3)
(Figure 4)
(Figure 5)
III. Dos and Don'ts:
It is amazing how quickly, with perseverance, you will be able to bring your head to your knee. A stiff spine and tense hamstring muscles are one of the first indications of age. This asana will loosen both areas in even the most inflexible.
DON'T bend your knees and refrain from jerking. It is the motionless holding of the Yoga positions that does the most effective work and prevents strain.
ANKLE BENDS
I. Benefits:
The Ankle Bends-
• relieve swollen ankles und feet.
• strengthen weak ankles, excellent for skiing.
• improve circulation and remove fatigue in legs.
• make legs and ankles shapely.
II. Technique:
1. Stand straight, feet 2 inches apart.
2. Boll to the right onto the sides of your feet. (You will be resting on the outside of the right foot and on the inside of the left foot.) (Figure 6)
3. Bend your knees forward and to the right, but keep your hips and pelvis to the front.
4. Hold the position for 5 seconds or until you begin to be uncomfortable.
5. Repeat on the other side.
6. Now lift the right foot and pointing it forward, rotate the foot full circle from the ankle, first clockwise, then anti-clockwise. (Figure 7)
7. Repeat with the other foot.
8. Perform whole series twice more.
III. Dos and Don'ts:
DOing the exercises regularly will keep a youthful spring in your step, as stiff ankles are one of the first signs of old age.
DON'T swivel your pelvis to the side - you would waste your effort.
(Figure 6)
(Figure 7)
ARM AND LEG STRETCH
I. Benefits:
The Arm and Leg Stretch-
• stretches and firms the whole front of the body.
• promotes grace and poise, through improved balance.
• relieves tension of the back and thighs.
• gives a most pleasant massage to vertebrae through the gentle
backward stretch.
• expands the chest.
II. Technique:
1. Stand straight, heels together, toes slightly pointed outward.
2. Raise your arm slowly so that it stands out at an angle but the hand is above the head. The elbows are straight.
3. Bend your left leg at the knee, bringing it close to the buttocks, and shift your body weight onto the right foot.
4. Grasp your left foot with your left hand. (Figure 8)
5. Bend backward from the waist, at the same time pulling on the foot and moving the right arm as far back as balancing permits. Let the head drop back. (Figure 9)
6. Hold this position 5 seconds at the start, increasing the time at 5 seconds a week.
7. Repeat on the other side and perform the asana three times on each side.
III. Dos and Dorits:
DO simple balancing exercises such as the Tree first, if you have difficulty keeping your balance.
DO concentrate fiercely, it will help you to keep your balance better.
DO move slowlv when going into and coming out of the Arm and Leg Stretch, as in all Yoga exercises.
DON'T close your eyes.
(Figure 8)
(Figure 9)
