| Before engaging in strenuous activity, the body should be carefully prepared. Warm-up (including stretching and limbering exercises) provides the necessary transition from normal to vigorous activity. Here is a simple listing of useful exercises: – squatting arm raise
– forward stepping arm raise
– forward and backward waist bends
– right and left side bends
– trunk twist (with extended fist)
– rolling pushup
– regular pushup
– kneeling arm stretch leg splits:
– toes forward, body parallel to mat – toes up, alternate waist bends to each leg
– toes up, alternate torso twists
– toes up, forward bend – legs together, stretch forward
– feet together, stretch forward
– bridge (arch stomach upward)
– back arch (stomach down, push upper body up and back)
– leg raises
– the bow (stomach down, arch back pulling ankles with hands)
– shoulder stand (legs vertical, also, touch toes to mat)
– rotations (in alternate directions: knee, hips, neck, shoulders) Proper regulation of breathing is fundamental. Exhale and inhale in harmony with chest contraction and expansion. |
