ARM EXTENSION DIRECTIONS:
Step 1: Begin by standing in a horse riding posture - your legs will be positioned slightly wider apart than your shoulder width, your toes will be pointed straight ahead, and your knees will be slightly bent. Now, you will bend from the hip like you are about to sit down on a stool. Your hands are fisted, palm up, and at rib-level.
Step 2: You will watch your left fist as you extend it out, while slowly turning it palm down as it reaches chest level. At this point, you should be able to draw an imaginary line from your nose to fist (Figure 180).
Step 3: As you circle your left palm back upward and return it to your hip, you will shift your eyes to your right fist. You will also concurrently extend it outward and gradually turn the palm down. In other words, as one arm is coming back to the body, the other will be moving away from the body (Figure 181).
Step 4: Continue to alternate right and left arm extensions for ten to fifteen times.
KEY POINTS:
* widen the eyes as you stare deeply at your fist
* remember to breathe naturally
* you should try to maintain the same speed with each arm so that they each reach a final position at the same time
ARM RAISE DIRECTIONS:
Step 1: Begin by standing with your knees slightly bent, your feet shoulder width apart, your toes pointed straight ahead, and your arms positioned at your sides.
Step 2: Inhale as you raise your right hand up, leaning until the palm of your hand is facing the ceiling. As this motion takes place, allow your left palm to fall palm down to the front of your left leg (Figure 154).
Step 3: While you continue to inhale, you will concurrently be pressing the right palm of your hand upward and the left palm of your hand downward. This should be done while extending the legs for their strength to be transmitted into your hands (Figure 155).
Step 4: Exhale as you bend your arms to sweep them in front of your body so that your right palm turns to face downward and your left palm turns to face upward (Figure 156).
Step 5: You will inhale as your hands pass each other during the Step 4 movement, and you will continue inhaling until the left upward facing palm reaches the overhead position and the right downward facing palm reaches the front of the right leg (Figure 157).
Step 6: As you’re pressing your right palm downward and your left palm upward, you’ll extend your legs for the leg strength to be transmitted into the hands (Figure 158).
Step 7: You can repeat the arm raises eight to ten times for each side, alternating right to left.
KEY POINTS:
* coordinate your movements and breathing
* you should feel your back muscles being pulled in opposite directions during the arm raises
ARMS OUTWARD DIRECTIONS:
Step 1: Begin by standing in a horse riding posture - your legs will be positioned slightly wider apart than your shoulder width, your knees will be slightly bent, and your toes will be pointed straight ahead. Now, you will bend from the hip like you’re about to sit down on a stool.
Step 2: Raise your arms; your left arm will be bent with the elbow down and palm facing toward the side. Extend the left forefinger, while also widening the space between the finger and thumb. Meanwhile, the right palm will face the chest and the fingertips will be positioned as if grasping a bowstring. (Figure 150).
Step 3: Inhale.
Step 4: Exhale upon slowly extending your left arm outward toward your side as though you’re drawing a bow (Figure 151).
Step 5: Allow your shoulder blades to move toward one another and separate the arms.
Step 6: Inhale and fluidly shift your arms to the opposite side (Figure 152).
Step 7. Exhale and now extend your right arm outward in the same bow-like motion (Figure 153).
Step 8: You can repeat the arm extensions on each side for eight to ten times, alternating sides.
KEY POINTS:
* to extend your arms, bring your shoulder blades together
* keep your hands and arms fairly lose, without excess tension
OVERHEAD STRETCH DIRECTIONS:
Step 1: Begin by making sure your feet are spaced shoulder width apart, toes are pointing straight forward, and your arms are at your side.
Step 2: Slightly bend your knees.
Step 3: Inhale.
Step 4: As you raise your arms up to come overhead, your fingertips should point toward one another (Figures 147 and 148).
Step 5: Remain inhaling as your hands press upward like you’re lifting something to a high shelf above your head, continuing until both arms are extended fully overhead. As this motion is carried out, you will concurrently extend your knees and hips for the leg strength to transmit through the palms of the hands. (Figure 149).
Step 6: As you slowly bend your knees and arms to return to the position in Figure 147, you will exhale. Continue this motion and exhalation until you’ve fully returned to the starting position.
Step 7: You can repeat the overhead stretch for eight to ten times.
KEY POINTS:
* make sure that you keep your shoulders relaxed as you thrust your arms overhead
* make sure that you’re utilizing leg strength to reach out your arms
BODY TWIST DIRECTIONS:
Step 1: You will begin by standing with your feet slightly wider than your shoulder width. Your knees should be slightly bent, your toes should point straight ahead, and your elbows should be bent from hip level so that the palms face downward (Figure 159).
Step 2: You will turn the body left, as if to look over your left shoulder, and simultaneously inhale.
Step 3: You will extend your right leg by pressing from the foot sole so that weight is now shifted toward the left leg. As the body turns, use the motion to arc your hands around you so that your left hand is facing outwardly at buttock level and your right hand is facing outwardly at head height (Figure 160).
Step 4: As you return to the starting position, exhale.
Step 5: From the starting position, you will repeat Steps 2 through 4 for the opposite side (Figure 161).
Step 6: Continue alternating sides for six to eight repetitions.
KEY POINTS:
* allow the waist to drive the motion as your arms arc around your body
* maintain a relaxed neck
* you can initiate the turning movement by shifting weight as the leg is slowly extended
BODY INCLINE DIRECTIONS:
Step 1: Begin with your feet poisoned shoulder width apart, toes pointed straight ahead, hands with palm up on the lower ribs, elbows in a 90 degree bend, and fingers pointed forward.
Step 2: Pick your right foot up and step into a lunge position, maintaining hand, fingers, and elbow positioning in Step 1 (Figure 174).
Step 3: Inhale.
Step 4: Exhale while you press your palms forward and slowly turn the palms toward one another. You will also be pressing off your left leg, while inclining your body forward. As you obtain full extension, your fingers will point away from your body and your palms will be facing down (Figure 175).
Step 5: Inhale.
Step 6: You will now gradually pull your hands back, turning them palm up and straightening the body in the process. Continue until you’ve returned your body to the beginning position (Figure 174)
Step 7: You may continue the body incline for six to eight times on the right side and six to eight times on the left side.
KEY POINTS:
* your legs should drive your arms extending and circling
* make sure that you keep your shoulders and neck relaxed
BODY CIRCLE DIRECTIONS:
Step 1: Begin by standing in a horse riding posture - your legs will be positioned slightly wider apart than your shoulder width, your toes will be pointed straight ahead, and your knees will be slightly bent. Now, you will bend from the hip like you are about to sit down on a stool. Each hand will be placed on the crease of each side of the hip. Your thumbs should be outwardly facing (Figure 162).
Step 2: As you exhale lean your body rightward and extend the left arm (Figure 163).
Step 3: Maintain the exhalation as you make a right to left circle with your body (Figure 164).
Step 4: As you lean the body leftward and the right arm straightens, inhale (Figure 165).
Step 5: You will continue inhaling as you drop your tailbone and straighten your body until it returns to the starting position (Figure 162).
Step 6: Continuing circling the body rightward and leftward for eight to ten times.
KEY POINTS:
* take your time and make slow fluid movements, while keeping the upper body as relaxed as possible
* remember to inhale and exhale, never holding your breath
BODY JIGGLE DIRECTIONS:
Step 1: Begin by standing with feet at shoulder width. Place the back of each hand on the lower right and left back (Figure 182).
Step 2: You will jiggle the body by slightly bending at your waist and straightening your knees.
Step 3: You may repeat the body jiggle eight to ten times.
KEY POINTS:
* avoid excessive force
* keep your body relaxed
* remember to always breathe naturally
BODY STOOP DIRECTIONS:
Step 1: Begin with your feet at shoulder width and your toes pointed straight ahead. Your hands are positioned by your side.
Step 2: Pick your right foot up and step outwardly to the right. Your arms should concurrently swing to the right. Your right palm should press outwardly at forehead level and your left palm should press outwardly at arm pit level.
Step 3: You will stoop down on your right leg, thereby stretching the left leg straight. Keep both your right and left foot flat on the floor. Turn your head, waist, and hips to the left side (Figure 170).
Step 4: You will maintain this posture for a couple of seconds.
Step 5: Holding your knees, you will slowly begin to shift your weight back to center (Figure 171).
Step 6: Shift the weight to your left leg as you make a fluid motion to swing the arms to the right side. Your left palm is now pressing outwardly at forehead level and your right palm is now pressing outwardly at armpit level. (Figure 172).
Step 7: You will maintain this posture for a couple of seconds.
Step 8: You should repeat this process for two to three times on both sides of your body.
KEY POINTS:
* balance may be an issue in the beginning
* if balance is a problem, then you may want to use a chair for assistance (Figure 173)
* consistently breathe naturally, never holding your breath
* make slow fluid movements
* keep your hips relaxed and focus on stability
* as you become more proficient, you may hold the position longer and increase the number of repetitions you perform.
BALLOON HOLD DIRECTIONS:
Step 1: Begin by standing with your feet at shoulder width and slightly bent knees. Allow your tailbone to fall under your body. You will bend your hips slightly like you are making an initial movement to sit down. Your arms should be raised to just under shoulder height. Your fingers should be slightly separated and pointing toward each other. The position should look like you are holding an imaginary balloon(Figure 183).
Step 2: Maintain the posture for sixty seconds at first. As you build strength, you may gradually increase to ten minutes.
Step 3: Gradually lower your hands and breathe quietly for sixty seconds.
KEY POINTS:
* allow your weight to evenly settle across the soles of the feet
* breathe naturally, don’t force or neglect inhalation or exhalation
* keep the shoulders relaxed like they are floating atop a cloud
SQUAT DIRECTIONS:
Step 1: Begin by standing with your feet at shoulder width and your toes pointed straight ahead. Your hands should be extended straight-out in front of the body (Figure 166).
Step 2: As you exhale, you will squat and allow your tailbone to drop downwardly under your body (Figure 167).
Step 3: Rise slowly as you inhale; pay attention that your tailbone remains under the body until you ’re back at the starting position (Figure 168).
Step 4: Continue squatting for six to ten repetitions.
KEY POINTS:
* the key is to make slow movements and keep your tailbone under your body as you squat and rise
* it may be helpful for you to lightly grasp the top of a chair, as this will aid balance and ensure correct form (Figure 169)
* watch that your feet stay flat on the floor and that your knees bend directly over the toes
PUSH UPS DIRECTIONS:
Step 1: You will kneel down and place your fisted hands shoulder width apart on the ground. Now extend your legs straight out behind you so that your toes are pointed into the ground. Once in the push-up position, your buttocks should be raised into the air and your head should point downward (Figure 176).
Step 2: Exhale and begin to slowly lower your chest toward the ground (Figure 177)
Step 3: From the ground, you will use your arms to push upward. The head will rise upward as you keep your buttocks down (Figure 178).
Step 4: Inhale and again lower your chest toward the ground (Figure 179)
Step 5: Raise your buttocks as you push upward with the arms back to the starting position (Figure 176).
Step 6: Repeat the push up for up to fifteen times, depending on your endurance.
KEY POINTS:
* concentrate the spirit and mind while engaging in the exercise
* regulate your breathing for even, smooth, and unrestricted inhalations and exhalations
* your elbows should be aligned so that they brush your ribs as you push outward and upward
