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The Exercises 1-18 of “My System”

8. Bending and Stretching of the Arms, partly Loaded with the Weight of the Body (Partial Push-ups)

a. (1stº) Leaning on chest of drawers (or bed-frame), stand 3 feet from object, with hands on top of drawers, shoulder-width apart. While INHALING, lower body to hands, turning hands in, elbows out. Body stiff, heels off ground. While EXHALING, push body back up to original position. Perform 10 of this set.
b. (2ndº) On the floor, using your knees and hands. Your hands should be angled inward…

7. Slow Trunk Twisting with “Forward”-Leaning

a. (1stº) Sit on a chair or stool with your legs gripping the legs of the chair.  While INHALING, slowly raise the arms sideways to shoulder height with fists closed lightly and arm muscles relaxed, focusing on using shoulder strength alone to raise the arms. During EXHALATION, lower the arms and twist to the left, keeping your hips and seat fixed.  Lean slowly forward (over your left hip)…

6. Slow Leg Circling

a. (1stº) Lie on back with hands supporting head. Lift left leg straight (with toes pointed) about 45º and rotate in a circle about 30″ diameter. INHALE on upward movement, EXHALE on downward. Do six of these, followed by two circles as large as possible (toe pointed, elbows steadying body). This is followed by the same for the right leg. Repeat again with the left and then right, but rotating…

5. Quick Arm Circling

a. (1stº) (seated) Small (12″) arm circles (forward, palms up) for three full breaths, followed by two large circles that should almost touch the ear (each arm separately, and loosely, circled for one full breath each). This is then repeated in the opposite direction (backward), palms down.
b. (2ndº) (standing) As above, except standing, one foot in front of the other, and that both arms…

4. Slow Trunk-Twisting with Sideways Bending

a. (1stº) A. Slow Trunk Twisting (seated): Hands on hips, twist upper body left and right, alternately inhaling and exhaling. After 5 movements, pause and hold. 5 more, with opposite inhalation/exhalation.
b. (1stº) B. Sideways Bending (seated): On chair, with limp arms, bend deeply side to side, allowing hand to touch floor. Perform 19 movements, with alternating breathing. Switch breathing…

3. Slow Trunk-Raising and Lowering (sit-ups)

sit ups

First Degree: Lay on floor with feet under heavy furniture (to just past the toes). Knees are bent, relax the neck, back and shoulders. INHALE, and just after you begin to EXHALE, lift your upper body to the seated position using your abdominals. This should be a slow, smooth motion with no pause at the top. INHALE again as you lower the body back down. EXHALE again in the rest position. Do 6 of…

2. Quick Leg Swinging

First Degree: Support yourself with one hand on a doorknob or the like, and the other hand on the hip. Swing one leg forward and then backward, with a straight leg (and knee), with a smooth motion, no pause. For the final few swings, you may bend the knee and kick as high as possible. These swings should last four full breaths for one leg, and then switch to the other.
Second Degree: Standing,…

1. Slow Trunk Circling

First Degree: Standing, feet shoulder-width apart, hands on hips, thumbs back. Bend the upper body back, then lean it left, then forward, then right, and bend back again. Turn this motion into a full circle of the upper body, INHALING for the first half and EXHALING for the second. Keep torso/back straight throughout. Do 5 times in one direction, and 5 the other.
Second Degree: As above, but…

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