EXERCISE SCHEDULES

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.

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46 YOGA EXERCISES (ASANAS) FOR BETTER HEALTH

SIT-UP

I. Benefits:

The Sit-Up -

• gently strengthens back.

• is one of the best exercising for firming, toning and flattening the abdominal muscles.

• firms and tightens derriere.

II. Technique:

1. Lie on your back, knees bent just enough to permit the whole foot to touch the floor.

2. Place your hands on the thighs. (Figure 109)

3. Lift your head slowly and raise your upper body to a 30° angle off the floor, sliding the hands up the legs. Depending on the length of your arms, the fingertips should barely be touching the bent knee-cap.

4. Keeping your back as straight as possible, hold the position 5 - 30 seconds. (Figure 110)

5. Slowly lower your trunk. Relax.

6. Repeat 3-5 times more.

III. Dos and Don'ts:

DO NOT go much further than a 30° angle. If the exercise comes too easily, if the rectal muscles of the abdomen are not standing out in a taut ridge, you may be sure that you are doing it wrong.

DO breathe normally.

(Figure 109)

(Figure 110)

The Sit-Up is an excellent tummy and paunch conditioner and flattener. Unfortunately, the tummy muscle exercises are all demanding poses but give quick results if practiced regularly.

SPONGE

I. Benefits:

The Sponge-

• promotes deep muscular relaxation.

• deeply relaxes the nervous system.

• restores peace of mind.

• results in a reduction of anxiety or "nerves" through the release of tension.

• is a marvellous, energy-recharger.

II. Technique:

1. Lie on the floor, legs slightly apart, arms limply by your side. (Figure 111)

2. Point your toes away from you and hold for 5 seconds. Relax.

3. Pull the toes up towards the body, bending at the ankle. Hold. Relax.

4. Pull your heels up two inches on the floor and then straighten the legs, pushing the back of the knees firmly against the floor. Hold. Relax.

5. Point the toes toward each other and pull the heels under and up, keeping the legs straight. Hold. Relax.

6. Pinch your buttocks together. Hold. Relax.

7. Pull your abdomen in and up as far as possible. Hold. Relax.

8. Arch the spine back, pushing the chest out. Hold. Relax.

9. With arms straight by your side, palms down, bend the fingers up and back toward the arm, bending at the wrist. Hold. Relax.

10. Bend the elbows and repeat step 9, bending the hands back toward the shoulders. Hold. Relax.

11. Make a tight fist of your hands, bring the arms out to the sides and move the arms up perpendicular to the floor. Move very slowlv, resisting the movement all the while to make the pectoral muscles of the bust stand out.

12. Pull the shouklerblades of the back together. Hold. Relax.

13. Pull the shoulders up beside the ears. Hold. Relax.

14. Pull down the corners of the mouth. Hold. Relax.

15. Bring the tongue to the back of the roof of the mouth. Hold. Relax.

16. Purse vour lips, wrinkle the nose and squeeze the eyes tightly shut. Hold. Relax.

17. Smile with the lips closed and stretch the face. Hold. Relax.

(Figure 111)

18. Yawn very slowly, resisting the movement.

19. Press the back of the head against the floor. Hold. Relax.

20. Frown, moving the scalp forward. Hold. Relax.

21. Go through the eye exercises.

22. Pull your head under and against the shoulders without moving anything else.

23. Relax, melting into the floor, for up to 10 minutes. (Figure 111)

III. Dos and Don'ts:

DO hold each holding position for at least 5 seconds.

DO relax after each holding position, by flopping back into place after each flexing position.

DO NOT worry or think of unpleasant things as you relax at the end of the Sponge. Rather keep your thoughts to a minimum, on pleasant things, and dispassionately watch them wander past without trying to become involved.

The Sponge is called the Dead Man's Pose or Corpse in the Sanskrit language. Really, it is a deep relaxation pose where your body has a chance to assimilate what it has learned, at its leisure. Seldom do we take the time simply to relax. We may read, watch T.V. or sleep. Just because we lie down does not at all mean we are relaxing our deep-seated neuro-muscular tensions. The body has to relearn how to do that. After some weeks of the deliberate Sponge technique you will find that you can relax without going through all the steps.

SPREAD LEG STRETCH

I. Benefits:

The Spread Leg Stretch —

• stretches, firms and makes shapely the hamstring muscles of the legs.

• removes tension of whole body.

• beneficial to entire pelvic area (circulation), a relieves pains of sciatica.

• especially beneficial to women: regulates menstruation and stimulates proper function of ovaries.

• firms and reduces weight in the thighs.

• limbers up and makes the spine flexible.

II. Technique:

1. Sit on the floor, legs outstretched and as far apart as possible. (Figure 112)

2. Place your hands on your legs and slowly slide them down toward the toes. Keep the legs straight.

3. Bending forward from the waist, in a curling motion, bring your hands as far as they can go, then grasp that part of the leg you can comfortably reach. (Figure 113)

4. Let your head hang down and bend the elbows to give a good forward stretch. Hold for 10 - 30 seconds. Relax, slowly return. (Figure 114 — Advanced Pose)

5. Repeat twice more.

III. Dos and Don'ts:

DO sit well back on your pelvis, not on your tailbone.

DO NOT bend your knees, you will nullify many of the benefits.

DO NOT jerk or bounce.

In the advanced form of this pose, you will be able to lower your head to the floor, which will give you the added benefit of improved circulation to the head. It is a particularly beneficial pose for ladies and recommended for daily use.

(Figure 112)

(Figure 113)

(Figure 114)

TOE EXERCISE

I. Benefits:

The Toe Exercise-

• strengthens toes.

• prevents varicose veins.

• aids elimination.

• eases tension.

• is beneficial for flat feet.

• exercises the knee joint.

II. Technique: for those who can only squat on their toes:

1. Squat, knees apart, arms hanging straight forward between the knees for better balance. (Figure 115)

2. Balance on the toes and slowly attempt to lower the heels to the floor. Go as far as you can and then hold for 5 - 20 seconds.

3. Come up on the toes again slowly and relax by sitting down if necessary.

4. Repeat 3 times.

5. Gradually bring knees closer together.

III. Technique: for those who can comfortably squat on their heels:

1. Squat, knees apart, arms hanging straight forward between the knees. (Figure 116)

2. Slowly rise up on the toes and balance there for 5 - 20 seconds.

3. Come slowly back down onto the heels.

4. Repeat three times.

5. Gradually bring knees closer together.

IV. Dos and Don'ts:

DO put emphasis on whatever comes not very easily. If you find it easy to balance on your toes, then practice bringing the heels down and vice-versa.

(Figure 115)

(Figure 116)

The Toe Exercise strengthens not only the toes but is beneficial to the whole foot and the legs. It is one of those "many-benefits-combined-in-one" exercises, even though it seems to be more obscure.

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