Slowly and gracefully extend arms straight outward at chest level.

 

Take a deep breath. While exhaling slowly, bend very gently backward as far as possible without strain.

Knees are straight, head bent backward, neck relaxed, arms raised.

Hold without movement for a count of 5.

 

Continue to bend forward as fa as possible without strain.

Hold without movement for a count of 10.

Very slowly straighten to the upright position.

Return arms to sides and relax.

 

Twist

Perform 3 times on left side, then 3 times on right side.

Click an image to return to Before Sport

Legs are extended. Cross left leg over right and rest foot on floor.

Place left hand firmly on floor behind your back (for balance).

Cross right arm over left knee and take firm hold of right knee or calf with right hand

Very slowly turn head and twist trunk as far as possible to the left. Keep trunk erect. Hold without motion for a count of 10.

Slowly return head and trunk to forward position. Relax a few moments then repeat.

Following the final repetition, extend legs and perform identical movements on opposite side. (Carefully exchange the words left and right in the instructions above.)

Legs are extended. Take left leg with hands and place it so that heel is as far in as possible and sole rests against inside of right thigh.

Slowly raise arms to overhead position. Bend trunk and head backward and look up. Left knee must remain as close to the floor as possible.

Execute a slow-motion dive and with both hands firmly hold the furthest most part of right leg that can be reached without strain.

Slowly and gently lower fore head as far toward the right knee as possible.

Right knee straight, neck relaxed, elbows bent, left knee remains as close to the floor as possible.

Hold without motion for a count of 20.

Release leg, slowly straighten trunk to upright position, simultaneously raising arms to return to the position as Fig. 2 and repeat.

Execute identical movements with left leg.

Following final repetition, extend both leg sand rest hands on knees and relax.

Rest chin on floor, arms at sides. Bend knees and bring feet towards head.

Reach back and hold feet firmly.

Pull against feet and cautiously, slowly and gently raise trunk.

Continue to pull against feet and raise knees and thighs.

Trunk and legs are now raised as high as possible without strain.

Knees are close together.

Hold without motion for a count of 10.

To come out of position, lower knees to floor first; then lower chin to floor but maintain hold on feet.

Rest for several moments then repeat.

Following final repetition, return knees first and then chin to floor, release feet and lower them slowly to floor. Rest cheek on floor and relax completely.

 

Sit on floor in a simple cross-legged position. Draw legs in as far as possible. Palms rest on thighs. Spine must be held straight.

Exhale deeply, contracting abdomen.

Perform the slow deep-controlled inhalation as in the standing position. During inhalation, the shoulders, not arms, are slowly raised to extreme position. Palms remain on thighs.

Hold position and retain air for a count of 5.

Slowly exhale and simultaneously contract abdomen and lower shoulders to starting position.

Lie on back, arms at sides, palms on floor.

Swing legs back over head. Place hands firmly against lower back or hips. Slowly straighten legs and trunk Stop at the point where straightening begins to become uncomfortable.

Continue to lower knees as far as possible.

Slowly raise head

Tilt head backward and begin to very slowly raise trunk by pushing hands against floor.

Lying on abdomen, place elbow son floor, approximately 20 centimeters apart. Arms are parallel.

Place hands on back of head, just above neck, and gently push head dow as far as possible.

Hold without motion for a count of 10.

Slowly raise head and rest chin in left palm with fingers together on left cheek. place right hand firmly on back of head. Use hands to slowly turn head as possible to left. (Elbows remain on floor)

Hold without motion for a count of 10.

Repeat this movement to the right.

Seated on the floor with legs extended and together, slowly raise arms keeping hands close together.

 

Take a deep breath and while exhaling, make a slow-motion dive forward.

Take firm hold on the furthermost part of the legs that can be reached without strain.

Lower forehead as far forward as possible without strain. Knees straight, neck relaxed, elbows bent.

While breathing gently, hold for a count of 20.

Release legs and slowly straighten trunk to upright position, simultaneously raise arms, as in starting position.

Repeat.

Following final repetition, rest hands on knees and relax.

Complete Breath Seated

Perform 5 times

Click an image to return to After Sport

Sit on floor in a simple cross-legged position. Draw legs in as far as possible. Palms rest on thighs. Spine must be held straight.

Exhale deeply, contracting abdomen.

Perform the slow deep-controlled inhalation as in the standing position. During inhalation, the shoulders, not arms, are slowly raised to extreme position. Palms remain on thighs.

Hold position and retain air for a count of 5.

Slowly exhale and simultaneously contract abdomen and lower shoulders to starting position.