TOE TWIST
I. Benefits:
The Toe Twist-
• reduces waistline.
• promotes grace and poise by improving balance.
• makes legs shapely.
• makes flexible and massages the spine through cork-screw twist.
• strengthens feet and ankles.
• improves posture.
II. Technique:
1. Stand erect with your feet together, toes slightly pointed outward.
2. Come slowly up on your toes, at the same time bringing both hands together in front of you, arms straight, thumbs interlocking, palms down. (Figure 117)
3. Keep your eyes riveted on the backs of your hands for better balance.
4. Slowly bring the arms as far to the side as you can, twisting from the waist and keeping the toes firmly dug in.
5. Hold 10 - 20 seconds. Slowly return to the front.
6. Repeat on the other side. Repeat twice more to both sides.
III. Dos and Don'ts:
DO NOT become distracted if you lose your balance. Simply try again.
DO NOT in any way allow your toes to swivel as you twist.
DO keep your body straight, chest out.
The Toe Twist works on almost every portion of your body, but most important perhaps is the effect it has on your general bearing. By improving your balance, you gain confidence in your movement which makes for poise and grace. Your clothes will fit better and show to much greater advantage.
(Figure 117)
TREE (Stork)
I. Benefits:
The Tree-
• improves circulation in lower extremities.
• promotes poise and grace through improving balance.
• teaches proper posture since body must be perfectly aligned to keep balance.
• tones the leg muscles.
II. Technique:
1. Stand with your feet together, arms by your side.
2. Bend the right leg and prop the sole of the foot against the left thigh.
3. Bring the heel as close to the perineum as possible and rest the foot there, pointing the knee to the side. (Figure 119)
4. Bring the palms together and raise the hands straight over the head. (Figure 120)
5. Hold as long as balance permits and breathe deeply.
6. Lower the leg and hands slowly and relax.
7. Repeat with the left leg.
8. Repeat twice more on both sides.
III. Dos and Don'ts:
DO prop your foot slightly to the front of the thigh for better support.
It has a tendency to slide if too far back. DO practice your balancing first, if necessary, by keeping the arms out
to the sides for better balance. DO NOT come out of the pose suddenly.
Balance must be kept conditioned just as much as muscle-tone, but it is more quickly regained with practice. Balance whenever possible, perhaps while conversing on the phone.
(Figure 119)
(Figure 120)
TRIANGLE POSTURE
I. Benefits:
The Triangle Posture-
• relieves back-ache.
• develops chest.
• relieves menstrual problems.
• tones hip, thigh and leg muscles.
• massages and stimulates abdominal organs.
• slims the waist in the variation.
II. Technique:
1. Stand with the feet 3 feet apart.
2. Bring your arms out straight at the sides, parallel to the floor. (Figure 121)
3. Point your right foot 90°, the left foot slightly to the right.
4. Bend your body to the right, bringing the hand as close as possible to the outside of the right foot.
5. Bring your left arm up so that it is in a straight line with the right arm. Look up at the left hand. (Figure 122)
6. Hold 10 - 30 seconds, breathing normally.
7. Come up slowly.
8. Repeat on the other side.
9. Repeat twice more on each side.
Variation:
1. Do steps 1 - 3 as above.
2. With arms out-stretched, twist your body to the right and bring the left arm as close as possible to the outside of the right foot.
3. Bring your right arm up in back so that it is in a straight line with the left one. Look up at the right hand. (Figure 123)
4. Complete steps 6, 7, 8, and 9 as above.
III. Dos and Don'ts:
DO keep both your knees absolutely straight throughout. It is not so important how far you go as that you do it properly.
DO stretch your shoulders as you hold.
(Figure 121)
(Figure 122)
(Figure 123)
The Triangle Postures are very reminiscent of calisthenics with the tremendous difference of the tension-dissolving holding action. Try them both and see the difference.
TWIST
I. Benefits: The Twist —
• firms and reduces waist.
• makes the hipjoint flexible.
• massages abdominal organs to aid digestion.
• makes spine limber which has therapeutic effect on nervous system.
• realigns vertebrae and relieves tension.
• tones muscles and firms figure.
II. Technique:
1. Sit on the floor, legs outstretched.
2. Spread your legs and bring the right foot against the left thigh. Press the side of the right knee against the floor. (Figure 124)
3. Bend your left knee and, leaving it sticking up in the air, bring the left foot over the right knee. (Figure 125)
4. Set the sole of the left foot squarely on the floor. The further back you can bring the foot, the better.
5. Using both hands for support, shift your weight well forward onto the pelvis, to prevent tipping.
6. With the left hand behind you on the floor for support, raise your right arm and bring it between your chest and the left knee. (Figure 126)
7. Twist your body so that you right shoulder is resting against the left knee.
8. Now make a fist of your right hand and move your right arm poker-straight over the right knee that is lying on the floor.
9. Attempt to get hold of the toes of the left foot. As a beginner, that is nearly impossible, so it is perfectly alright to grasp the right knee. (Figure 127)
10. Levering yourself against the left leg with the right arm, now twist to the left.
11. Bend your left arm and bring the back of the hand against the small of the back.
12. Turn your head to the left and look as far left as you can. (Figure 128)
13. Hold this position for 10 - 30 seconds.
14. Slowly unwind.
15. Repeat on the other side.
(Figure 124)
III. Dos and Don'ts:
DO sit well forward on your pelvis.
DO NOT bend your arm as you draw it across the knee.
DO swivel your shoulder or upper arm against the knee to permit you to bring your arm around further.
The Twist seems like an almost impossible position to assume at first. A picture here is worth a 1,000 words. Once you have the idea, however, the Twist will become a most satisfying exercise because it stretches most muscles of the body. The spiral twist that the spine is getting is most beneficial too.
(Figure 125)
(Figure 126)
(Figure 127)
(Figure 128)
