1. THE GROUP OF TWELVE (MOST IMPORTANT)
1. Rockn`Rolls
2. Headstand Attempt
3. Shoulderstand
4. Pelvic Stretch
5. Plough
6. Cobra
7. Forward Bend Standing
8. Fish
9. Twist
10. Bow
11. Alternate Leg Stretch
12. Lion
Of the over 70 exercises we practice on the T.V.-show there are many I consider as important as the ones above. However, for a program which exercises almost all organs and muscles of the body, this is the best combination. You can extend the time it takes you to work through these exercises according to your preference or ability. It can easily be a fifteen minute program. You would do each exercise for 5 seconds, relax and repeat it as often as you can in one minute.
If you are quite advanced, you can hold each exercise for 30 - 60 seconds and only do it once. But if you are less ambitious, you can make this an hour-long, or longer program taking time out for resting between exercises.
2. A FIFTEEN MINUTE PROGRAM
1. Headstand Attempt
2. Shoulderstand
3. Cobra
4. Forward Bend Sitting
5. Pelvic Stretch
If you only have a little time, practice at least these exercises, daily. Substitute any exercise that you particularly need, i.e. the Pump for a flabby abdomen, or the Abdominal Lift for constipation.
3. AN EXERCISE PROGRAM FOR SLIMMING
1. Fountain
2. Shoulderstand
3. Bow
4. Plough
5. Fish
6. Abdominal Lift
7. Pump
8. Twist
Include in this list any exercise you know to be beneficial for your particular fatty area. If you are unsure, please check the list at the back of the book called "EXERCISES FOR SPECIFIC AREAS".
4. EXERCISES FOR THE OFFICE
1. Chest Expander
2. Alternate Nostril Breathing
3. Twist in a Chair
4. Stork
5. Forward Bend Standing
6. Neck Rolls
7. Posture Clasp
Much better than any coffee-break is time-out for energy-producing exercises. In Russia, workers now go through a half-hour exercise program instead of the coffee-break and have been found to be considerably more productive. Get your fellow-workers to exercise with you - it will keep them from laughing at you, in their ignorance.
5. EXERCISES FOR EXPECTANT MOTHERS
1. Mountain
2. Complete Breath With Suspension
3. Toe Balance (squat)
4. Cat Stretch (first two movements)
5. Tree (with chair for support, if necessary)
6. Knee and Thigh Stretch
7. Hands-to-Wall
It is quite safe to exercise for the first three months of the pregnancy if you have no record of miscarriage. However, check with your doctor first. Of greatest importance is the squatting position, followed by the back-strengthening Cat Stretch.
6. YOGA FOR CHILDREN
1. Cat Stretch
2. Complete Breath
3. Stork - Balance - Hopping
4. Plough - Backward Roll
5. Shoulderstand
6. Cobra
7. Wheel
8. Forward Bend - Tree
9. Lion
10. Sponge - Rag Doll
Children also love Yoga and are enthusiastic, faithful students. But since their muscles must be in constant movement for better development, a modified version of Hatha Yoga is advised. For instance, let them pretend to be a cat or a lion, with all the accompanying noises. In the Complete Breath put a rubber duck or boat on their abdomen, and have them pretend it is floating in the rising and falling waves of their tummy. The Stork need not be immobile but can, after a while, hop around on one foot, flapping its wings. Have the children close their eyes to test their balance. The Plough can develop into a backward roll by bringing the hands near the shoulders, pointing the fingers toward the body and giving a little push. If they roll to the side, they are not exerting equal pressure on both hands. The Wheel can be practiced by standing some distance away from the wall, back towards it, and crawling down backwards on the wall. The Forward Bend can easily represent a tree swaying in a stronger and stronger breeze till finally he snaps in two. And the Sponge is a limp rag doll. Teach them, the pleasure will be yours shared.
7. A SPLIT SCHEDULE
MORNING:
1. Chest Expander
2. Dynamic Cleansing Breath
3. Forward Bend Standing
4. Pelvic Stretch
5. Triangle Posture
6. Knee and Thigh Stretch
7. Toe Twist
8. Arm and Leg Stretch
9. Eye Exercises
EVENING:
1. Pump
2. Yoga Mudra
3. Shoulderstand
4. Lion
5. Twist
6. Trunk Sealer
7. Bow
8. Plough
9. Cobra
10. Neck Rolls
11. Alternate Nostril Breathing
12. Sponge
8. YOGA FOR WOULD-BE NON-SMOKERS
For trying to quit smoking, one of the best techniques is to accustom your system once again to a phenomenon called "fresh air". This is best accomplished by performing as often as possible the following breathing exercises:
1. Dynamic Cleansing Breath
2. Complete Breath
3. The Alternate Nostril Breath
Perform the first two before and after each exercise session, any time you are in fresh air and any time you feel the urge to smoke. The Alternate Nostril Breath is best done at bedtime. If you have been a heavy smoker there will be a tendency to hyperventilate - that is, to feel slightly dizzy or overcome by the unaccustomed flood of oxygen. There is no need for alarm and the sensation will pass as your body adjusts to the new, healthful, life-prolonging breathing habits.
