ROCKN' ROLLS
I. Benefits:
The Rockn' Rolls-
• act as an excellent warm-up and energizer.
• limber up the spine.
• strengthen the abdominal muscles.
• massage and reduce tension in the neck and spine.
• are beneficial to the liver and spleen.
• aid digestion and elimination.
II. Technique:
1. Sit on the floor, knees bent.
2. Clasp your hands under the knees.
3. Bring your head as close to the knees as possible and keep it there throughout. (Figure 100)
4. Rock gently back onto the spine, keeping the back rounded and the legs together. (Figure 101)
5. Establish an easy rhythm in rocking back and forth. (Figure 102)
6. Repeat 12 times or up to a minute.
7. Remember to breathe.
III. Dos and Donts:
DO start the whole exercise on your back if you are a bit timid about
rocking back from a sitting position. DO the Rockn' Rolls any time you want to get the kinks out of your body.
DO keep your head close to your knees, to have a rounded spine to rock on.
DO use the momentum of the first backward rock to return forward again.
The Rockn' Rolls are my husband's favourite exercise after a hard day at the office. He very wisely does them right after he comes home and before supper, instead of collapsing in a heap in front of the T.V. He is confident that they unwind him and help him to face the rest of the evening.
(Figure 100)
(Figure 101)
(Figure 101)
SCALP EXERCISE
I. Benefits:
The Scalp Exercise-
• improves circulation to scalp.
• removes tension.
• makes hair healthy and shiny and, therefore, helps to prevent loss of hair.
II. Technique:
1. Sit in a comfortably cross-legged position.
2. Get hold of your hair in big fistfulls.
3. Keeping the fists pressed against the scalp, yank the hair forward, backward and to the sides in fairly rapid motion. (Figure 103)
4. Now release the hair and place all ten fingers of your spread-apart hands on the scalp, as though to shampoo.
5. Keep the fingers pressed firmly against the scalp and move it in all directions as above, rather than moving each individual finger.
6. Repeat several times. (Figure 103a)
III. Dos and Don'ts:
DO be sure that you have lots of hair in your fists, otherwise it will hurt.
DO hold the hair close to the scalp.
The Scalp Exercise gives a lovely, tingly feeling to your scalp and removes the tight band of tension.
(Figure 103)
(Figure 103a)
SHOULDERSTAND
I. Benefits:
The Shoulderstand-
• is a cure-all for most common ailments.
• improves the circulation to such important areas as the brain, the spine, the pelvic area; these are areas which, due to an upright position, rarely receive a good supply of rich, newly-oxygenated blood.
• presses the chin against the thryroid gland which stimulates it and reduces excess fat.
» tones up the central nervous system and soothes it (tension, insomnia, inability) and is a marvellous rejuvenator.
• has a beneficial effect on the hormone-producing glands of the body.
• relieves palpitation, hreathlessness, bronchitis, throat ailments and asthma due to increased circulation to neck and chest.
• relieves pressure on abdominal organs due to body-inversion, which, in turn, regulates the digestive processes, frees the body of toxins and increases the energy-level.
• is beneficial for urinary disorders, menstrual troubles and piles.
• relieves varicose veins and aching legs.
• gives new vitality to people who suffer from anemia or lack of energy.
• relaxes whole body.
• rejuvenates the sexual glands and organs.
• stretches the spine.
• strengthens and firms the muscles of the back, legs, neck and abdomen.
II. Technique:
1. Lie on the floor, legs out-stretched, hands close by your side, palms down.
2. Slowly lift your legs by tensing the abdominal and leg muscles, until they are perpendicular to the floor.
3. Press down on your hands, making them hollow or tent-like. (Figure 104)
4. Raise your buttocks and lower back and grasp yourself around the waist, with the thumbs around the front of the body. DO NOT let the elbows flare out. (Figure 105)
5. Straighten the legs and tuck the bottom in as much as balance permits.
6. If you are balancing well, then grasp yourself up higher on the rib-cage and tuck your bottom in. (Figure 106)
7. Stretch your legs and point your toes. Hold the position from 10 -60 seconds, as a beginner. Gradually work up to 3 minutes. Breathe normally throughout.
(Figure 104)
(Figure 105)
(Figure 106)
III. Dos and Don'ts:
DO be patient with yourself. The important thing is to be up there at all, even if if is not ramrod straight at the start.
DO NOT get alarmed if you feel slightly dizzy or heady at first. It is quite normal and can be blamed on the sudden dilation of the blood vessels.
The Sanskrit translation of the word "sarvang" is "all parts" and means that the Headstand (or Sarvangasana) is the most marvellous of exercises because the whole body receives benefits in this position. I, personally, practice the Shoulderstand every day and miss it's benefits the next day if I don't. How very nice to have one exercise that combines so many benefits in it's action.
SITTING WARRIOR
I. Benefits:
The Sitting Warrior-
• is beneficial for flat feet.
e is recommended for 10 minutes when the legs are tired.
• relieves rheumatic pain in the knees.
• forms proper arches and eases tension in them.
• relieves pain in the heels and pain from calcaneal spurs.
• relieves the feeling of a heavy stomach and is safe to do immediately after eating.
II. Technique:
1. Kneel in an upright position, knees together, the feet a foot and a half apart. (Figure 107)
2. Slowly lower your body to sit between the feet on the floor. Use your hands for support if you wish. (Figure 107a)
3. Straighten your back and keep the toes pointed straight back.
4. Place your wrists on the knees, palms down. (Figure 108)
5. Hold for 30 seconds, breathing deeply.
6. Now clasp your fingers and stretch your arms straight up, palms facing up.
7. Hold for 30 seconds.
8. Relax.
III. Dos and Don'ts:
DO relax in the pose. It is marvellously resting after awhile.
DO NOT give up if sitting with the feet apart is difficult at first. Cross your ankles for awhile and sit on the feet this way. Gradually move your feet further and further apart.
Many people who have to be on their feet a lot have found this pose very beneficial. In its advanced form, you lie back onto your shoulders from the sitting position. That pose is called the Reclining Warrior.
(Figure 107)
(Figure 107a)
(Figure 108)
