Exercises
Page 10 of 10
- First movement
- Stand with legs together and raise a knee as high as possible, preferably to the chest.
- Make sure to stand completely straight.
- Raise your knee slowly with control.
- Alternate legs, and repeat.
- Second movement
- Clasp hands behind head, raise knee straight up to the side with the goal of touching knee to the underside of the arm.
- Keep body completely erect and do not jerk the leg.
- If you are facing North, your knees and toes should be pointing to East or West when you do this movement.
- Begin with your feet shoulder-width apart and toes pointing straight ahead. Keep back straight and lower buttocks until thighs are parallel to the floor.
- As you lower buttocks, hands are BEHIND your legs, and they follow you toward the ground.
- As you hit the parallel-to-the-ground position, simultaneously raise heels from floor.
- Push off your toes, raising body to standing position.
- As you raise body, hands come IN FRONT of body and continue to rise until they are level with chest.
- Once the up-position is reached, make tight fists with hands and pull arms in toward chest as if rowing a boat, keeping elbows close to body as you pull.
- Inhale as you pull arms in, exhale as you lower to the squat.
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