Author Archives: Admin

a. (preliminary movement) Standing, hands on hips, feet shoulder-width apart, lean the trunk backward and forward quickly.  In this exercise, do not bend the back or neck, nor bend at the waist. Rather, on the back lean, protrude the hips and abdomen, and on the front lean, stick out the buttocks. This is done fast […]

a. (preliminary movement) Sit, hands on hips, astride a chair (facing the back), and grip the chair legs with your feet. [Alternately, do this standing up, feet wide apart and facing in, knees braced]. Twist the trunk to the left, but keep the head facing forward at all times and the hips firmly forward. The […]

a. (preliminary movement) Standing, heels together, arms limp at sides. Bend to the side, dropping one arm down, and lifting the other up to the hip. Then bend to the other side, with no pause, in a smooth motion. Do this for four full breaths. b. (the rubbing) Start with hands flat against the hips, […]

a. (preliminary movement) Lift one knee, grab shin, and hold thigh against abdomen; lean slightly back while INHALING. Return to original position, pause, while EXHALING. Do 10 of each leg. b. (the rubbing) As above, lift knee to chest with toes pointed. Hold the sides of the foot with both hands. As you lower the […]

a. (preliminary movement) Standing, hands on flanks, fingers downward. In turn, raise left leg forward as far as you can, then return to original position; repeat for right leg. Raise left leg sideways, followed by the right. Lift left leg backwards, followed by the right. INHALE on the left lift, and EXHALE on the right. […]