ARM LIFT
I. Benefits:
The Arm Lift-
• firms flabby under arms.
• strengthens and firms the pectoral muscles of the bustline.
• relieves tension in the shoulders.
II. Technique:
1. Sit in a comfortably cross-legged position.
2. Bring your hands up to the shoulders, palms up, fingers pointing to the neck and elbows to the side so that the arms form a straight line with the chest. (Figure 10)
3. Slowly raise your hands in the isometric way, resisting the motion all the way up. (Figure 11)
4. Stretch your arms straight and then lower just as slowly, resisting the movement. Breathe normally throughout.
5. Repeat 3-5 times.
III. Dos and Donts:
DO visualize a great weight to be lifted slowly over your head as it is helpful for best performance. You must lower it just as slowly or it will crush you.
DO push hard, in resistance to the movement, so that the sinews in the arms and fingers stand out.
Rest and breathe normally between each exercise if you wish.
Keep in mind that if you have recently lost weight or if you intend to
lose it, the baggy look is especially obvious under the arms.
(Figure 10)
(Figure 11)
BLADE
I. Benefits
The Blade-
• relieves bursitis and arthritic pain.
• develops and firms pectoral muscles of the bustline.
• relieves tension in shoulders and upper back.
II. Technique
1. Sit in a comfortably cross-legged position.
2. Bend your elbows and bring them up at the sides, fingertips touching in front of your chest. (Figure 12)
3. Draw the shoulder blades together as though you had to hold onto a $10 bill between them. Keep elbows up as much as possible.
4. Hold the pose for 5-10 seconds. (Figure 13)
5. Release the pose slowly. Shrug your shoulders.
6. Repeat 3-5 times.
III. DosandDonts
DO relax momentarily tense muscles by shrugging them. The shoulders are usually the first seat of tension and may, at first, complain about being stretched out of their cramped position.
DON'T raise your shoulders as you pinch them and try to keep the elbows up.
(Figure 12)
(Figure 13)
BOAT (LOCUST)
I. Benefits: The Boat —
• is beneficial to people with a slipped disc.
• firms the buttocks.
• firms and reduces weight in the hips.
• aids digestion.
• is beneficial to bladder and sex glands.
• stretches and limbers up the spine.
• relieves pain in the sacral and lumbar areas of the back.
• tightens and flattens the abdomen.
II. Technique:
1. Lie on your stomach on the floor, arms stretched back, face down. (Figure 14)
2. All at the same time, slowly lift your head, chest and legs as far as they will go.
3. Lift your arms a few inches off the floor but parallel to it.
4. Pinch your buttocks together and keep the legs stretched straight and together. (Figure 15)
5. Hold, breathing normally, for as long as you can, or 5 - 30 seconds.
6. Repeat twice more.
III. Dos and Don'ts:
DO make sure that your legs are together for greater benefit. DO NOT let the hands support you, for a good work-out of the muscles
of the upper back. DO NOT give up if your legs and chest don't want to lift too far off the floor at first. This will come.
(Figure 14)
(Figure 15)
The Boat is a gentler version of the more advanced Locust but has most of its benefits without the strain. For the elderly, or people with back problems, the Boat is safe and effective because you are working ugainst gravity and therefore can never go too far.
BOW
I. Benefits: The Bow-
• relieves pain from a slipped disc.
• tones and firms the muscles of the abdomen, arms, legs, and back.
• develops and firms the muscles of the chest and bustline.
• strengthens and limbers up the spine.
• reduces weight in hips and buttocks.
• aids digestion.
9 improves posture.
II. Technique:
1. Lie face down on your abdomen, hands by your side.
2. Bend your knees and bring them close to your buttocks.
3. Grasp your legs at the ankles, one at a time. (Figure 16)
4. Lift your knees off the floor by pulling the ankles away from the hands. You will still be tightly holding on, but it is the away motion rather than a down pull that will do the trick.
5. Lift your head at the same time. (Figure 17)
6. Hold the position for 5-10 seconds at the first, increasing to 30 seconds at 5 seconds a week. Breathe normally.
7. Slowly relax and rest for awhile.
8. Repeat twice more.
III. Dos and Don'ts:
DO come out of the exercise slowly.
DO pull the ankles "up and away" rather than down to get those stubborn knees off the ground. DON'T collapse in a heap. You will get more exercise for your time.
(Figure 16)
(Figure 17)
This is a demanding but most beneficial exercise and a must in your schedule.
