JAPANESE SITTING POSITION
I. Benefits:
The Japanese Sitting Position-
• removes tension from the ankles.
• stretches the upper thighs.
• limbers up the knee joint.
• is beneficial for varicose veins and tired legs.
• removes tension from the whole foot, particularly the arch.
II. Technique:
1. Kneel in an upright position, feet together, toes pointing back.
2. Slowly lower your buttocks onto the heels, using your hands for support, if you wish.
3. Relax, placing your weight onto the heels, keeping the back straight. (Figure 67)
4. Place your hands on your thighs.
5. As you improve, point the toes together, let the heels fall apart and nestle in this "seat".
III. Dos and Don'ts:
DO sit in the "Japanese Sitting Position" whenever possible.
DO keep your back straight.
The floor acts as an exercising machine whenever you are on it.
DO use it rather than your "comfortable" furniture which aids and abets you in slouching
(Figure 67)
After an initial stiffness goes away, and that will happen quickly, this Yoga Posture has a very beneficial effect on your muscles and nerves.
KNEE AND THIGH STRETCH
I. Benefits:
The Knee and Thigh Stretch-
• is very beneficial for bladder and urinary problems.
• keeps the prostate gland healthy.
• tones kidneys.
• firms and reduces weight in inner thighs.
• gives new vitality to tired legs.
• helps to prepare women for childbirth.
• stimulates function of the ovaries and helps to regulate menstrual periods.
• relieves sciatic pain.
II. Technique:
1. Sit on the floor, legs outstretched, back straight.
2. Bend your knees to the side and bring the soles of your feet together. (Figure 68)
3. Clasp your fingers tightly around the toes and gently pull the feet as close to the body as you can, possibly touching the perineum. (Figure 69)
4. Now with a great effort of will, widen the thighs and attempt to bring the knees to the floor by pulling up on the toes.
5. Hold the position for as long as you can -- from 5 - 30 seconds. The secret here lies in breathing normally as you are holding. (Figure 70)
6. Relax by stretching the legs out and shaking them if you wish.
7. Repeat twice more; or 4 times more if you are really concerned about your health problem or flabby inner thighs.
III. Dos and Don'ts:
DO clasp your fingers tightly around the toes to give you a good hold and to prevent slipping.
DO NOT push the knees forcibly with your hands. You can accomplish much more by your will.
DO NOT be discouraged if your knees look like craggy mountains for awhile. With patient perseverance you have an excellent chance of eventually laying the knees on the floor.
DO try to relax, even as you are holding.
(Figure 68)
(Figure 69)
(Figure 70)
The Knee and Thigh Stretch is a demanding but very important exercise. It is a pose customarily adopted by the Indian cobbler, who has been found by Medical Authorities to be practically free of urinary and bladder complaints.
LEG OVER
I. Benefits:
The Leg-Over-
• reduces fat.
• massages and stimulates liver, spleen, pancreas.
• aids digestion and relieves gastritis.
• tones and firms abdominal organs.
• relieves sprains in lower back and hip.
II. Technique:
1. Lie on your back, arms stretched out to the side.
2. Lift your right leg slowly until it points straight up. Do not bend the knee throughout. (Figure 71)
3. Move the leg to the left across the body and try to lower it to the floor.
4. Make sure that both shoulders stay on the floor, even if you have to grip a chair leg with your right hand.
5. When the leg has gone as far as it will go, turn your head to the right. (Figure 72)
6. Hold the position from 5 - 20 seconds.
7. Slowly bring the leg up and then lower it.
8. Repeat with the other leg.
9. Then repeat with both legs together. (Figure 73) 10. Variation:
a) Bend both legs at the knee and bring them to the side.
III. Dos and Don'ts:
DO NOT roll over to the side that your leg is moving to. Keep both shoulders on the floor to give your spine a delightful spiral stretch. DO turn your head in the opposite direction of the leg.
The Leg-Over is gentle enough to be safely practiced even by the elderly. It gives a maximum stretch to the spine with a minimum of effort.
(Figure 71)
(Figure 72)
(Figure 73)
LION
I. Benefits: The Lion-
• reduces tension in the face area.
• tightens and firms the muscles of the face, neck and throat.
• reduces a double chin.
• smoothes lines and wrinkles.
• improves the circulation and complexion.
• relieves a sore throat and improves the voice.
II. Technique:
1. Sit in a kneeling position, placing the hands on the thighs, palms down. (Figure 74)
2. Spread the fingers and slide them forward till the tips touch the floor.
3. Bend your body forward, buttocks off the heels, arms straight.
4. Open your eyes as wide as possible.
5. Stick your tongue out as far as it will go, attempting to touch the tip of your chin. (Figure 75)
6. Hold 15 seconds.
7. Sit back, pull in your tongue and relax completely.
8. Repeat twice more.
III. Dos and Don'ts:
DO stick your tongue out completely for a good stretch. DO NOT be surprised if you have a gagging sensation for awhile. DO the Lion at the sun with the eyes closed.
DO enjoy the marvellous feeling of tension draining away when you sit back.
The Lion is a must in anyone's life: for beauty for the ladies, tension for the men. It gives your complexion a new glow and erases those tired lines. It can be done anywhere, or even, perhaps, if you are angry at someone. That may be quite therapeutic.
(Figure 74)
(Figure 75)
