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Fit for Fifty 5BX/Yoga Program Instructions

Fit for Fifty 5BX/Yoga Program Instructions

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Published by kilogulf59
These are a compilation of the individual PDFs found on the Fit for Fifty website - http://fit450.com/index.html - this the total program including the Yoga exercises.

For more information on this subject go to the following:
Integrated Close Combat Forum http://iccf.freeforums.org

Creative Commons license: CC0 1.0 Universal: http://creativecommons.org/publicdomain/zero/1.0/legalcode
These are a compilation of the individual PDFs found on the Fit for Fifty website - http://fit450.com/index.html - this the total program including the Yoga exercises.

For more information on this subject go to the following:
Integrated Close Combat Forum http://iccf.freeforums.org

Creative Commons license: CC0 1.0 Universal: http://creativecommons.org/publicdomain/zero/1.0/legalcode

More info:

Published by: kilogulf59 on Mar 08, 2014
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What is XBX?

The XBX plan - Ten Basic Exercises - for women was developed by the Royal Canadian Air Force inspired by the 5BX fitness plan for men, devised by Dr. Bill Orban. The idea is that you perform these exercises for only 12 minutes a day to achieve a reasonably high level of fitness. There are targets/chart levels to aim for, (based upon age) and once you have reached your personal target, you only have to perform the exercises 3 times a week to maintain your level of fitness. The XBX plan is a physical fitness program composed of 4 charts of 10 exercise, arranged in progressive order of difficulty. The ten exercises on each chart are always performed in the same order, and in the same maximum time limit. The charts are divided into levels. There are 48 levels in all, 12 in each chart. The levels are numbered consecutively, starting with 1 at the bottom of Chart I and ending with 48 at the top of Chart IV. In addition to the regular exercise, 2 supplemental exercise are available for Chart I, II, and III. These exercises are for the muscles of the feet and the ankles and for those muscles which assist in the maintenance of good posture.

How To Begin
First select YOUR GOAL for YOUR AGE from the table below. Locate this level in the charts which will follow. Take note of the recommended minimum number of days at each level and stick to this. It is important that you DO NOT progress faster than recommended. For example if you are 50 years of age, your goal is Level 16 on Chart II. You spend AT LEAST 7 days doing each level on Chart I and 8 days at each level on Chart II. If you feel stiff or sore, or if you are unduly breathless at any time, ease up and slow down your rate or progression. This is particularly applicable to the older age groups.

Do not move faster than the recommended rate. If Your Age is: Years 7–8 9 – 10 11 - 12 13 - 14 15 - 17 18 - 19 20 - 25 26 - 30 31 - 35 36 - 40 41 - 45 46 – 50 51 + Your Goal is: Level 30 34 38 41 44 40 35 30 26 22 19 16 11 Recommended Minimum Number of Days at Each Level on: Chart I 1 1 1 1 1 1 1 2 2 4 5 7 8 Chart II 1 1 1 1 1 2 2 3 4 6 7 8 X Chart III 2 2 2 2 2 3 3 5 6 X X X X Chart IV X X 3 3 2 4 X X X X X X X

Check your daily schedule and determine the time most convenient for you to do the exercises. It should be the same time each day. Here are some suggested times:
• • • •

before breakfast; late morning or afternoon, at your place of employment; after your regular recreational period; in the evening just before you retire.

Regardless of the time you choose START

TODAY

The information contained in this site is made available for general information. In no way is this information intended to be medically accurate. Information within this site is not meant to be a substitute for professional advice from qualified health care providers. No representations or warranties about the accuracy or completeness of the information in this site is made. No endorsement, promotion, or sponsorship is made by any hypertext link provided within this site. Visitors assume all risks of using information in this site.

This is the first of six charts describing your physical capacity rating scale. Everyone is advised to begin the 5BX program with this chart at the lowest level, D-. Review the section "How to Begin" before starting with this chart.
Age Groups 6 yrs level B : 7 yrs level A

5BX Chart One Level A
Level

CHART 1 EXERCISES
1 2 18 17 15 1 3 18 17 16 1 4 13 12 11 1 5 400 375 335 6

1/2 mile run

1 mile walk

In minutes 5.5 5.5 5.5 17 17 17 1. Feet astride, arms upward. Forward bend to floor touching then stretch upward and backward bend. Do not strain to keep knees straight. Exercise 1

A+ A AMinutes in each

20 18 16 2

5BX Chart One Level B
Level

CHART 1 EXERCISES
1 2 13 12 11 1 3 15 14 13 1 4 9 8 7 1 5 320 305 280 6

1/2 mile run

1 mile walk

Exercise 2 2. Back lying, feet 6" apart, arms at sides. Sit up just far enough to see your heels. Keep legs straight, head and shoulders must clear the floor.

In minutes 6 6 6 18 18 18

B+ B BMinutes in each

14 12 10 2

Exercise 3 3. Front lying, palms placed under the thighs. Raise head and one leg, repeat using legs alternately. Keep leg straight at the knee, thighs must clear the palms. (Count one each time second leg touches floor.)

5BX Chart One Level C
Level

CHART 1 EXERCISES
1 2 9 8 7 1 3 12 10 8 1 4 6 5 4 1 5 260 235 205 6

1/2 mile run

1 mile walk

Exercise 4 4. Front lying, hands under the shoulders, palms flat on the floor. Straighten arms lifting upper body, keeping the knees on the floor. Bend arms to lower body. Keep body straight from the knees, arms must be fully extended, chest must touch floor to complete one movement.

In minutes 6.5 6.5 6.5 19 19 19

C+ C CMinutes in each

8 7 6 2

Exercise 5

5BX Chart One Level D
Level

CHART 1 EXERCISES
1 2 5 4 3 1 3 6 5 4 1 4 3 3 2 1 5 175 145 100 6

1/2 mile run

1 mile walk

In minutes 7 7.5 8 20 21 21

5. Stationary run - (count a step each time left foot touches floor. Lift feet approximately 4 inches off floor). Every 75 steps do 10 "scissor jumps". Repeat this sequence until required number of steps is completed. Scissor jumps - Stand with right leg and left arm extended forward, and left leg and right arm extended backward. Jump up - change position of arms and legs before landing. Repeat (arms shoulder high).

D+ D DMinutes in each exercise

4 3 2 2

5BX Chart II
Age Groups 8yrs level D- : 9yrs level C- : 10yrs level B- : 11yrs level A- : 45-49yrs level A+ 50-60yrs level C+

5BX Chart Two Level A
Level

CHART 2 EXERCISES
1 2 23 21 20 1 3 33 31 29 1 4 20 19 18 1 5 500 485 470 6

1 mile run

2 mile walk

In minutes 9 9 9 30 31 32 Exercise 1 1. Feet astride, arms upward. Touch floor and press (bounce) once then stretch upward and backward bend. Do not strain to keep knees straight.

A+ A AMinutes in each

30 29 28 2

5BX Chart Two Level B
Level

CHART 2 EXERCISES
1 2 18 17 16 1 3 27 25 23 1 4 17 16 15 1 5 455 455 440 6

1 mile run

2 mile walk

Exercise 2 2. Back lying, feet 6" apart, arms at sides. Sit up to vertical position, keep feet on floor even if it is necessary to hook them under a chair. Allow knees to bend slightly.

In minutes 9.5 9.5 9.5 33 33 33

B+ B BMinutes in each

26 24 22 2

Exercise 3 3. Front lying, palms placed under the thighs. Raise head, shoulders and both legs. Keep legs straight, both thighs must clear the palms. 2 mile walk

5BX Chart Two Level C
Level

CHART 2 EXERCISES
1 2 15 14 13 1 3 21 19 17 1 4 14 13 12 1 5 425 410 395 6

1 mile run

In minutes 10 10 10 34 34 34 4. Front lying, hands under the shoulders, palms flat on the floor. Straighten arms to lift body with only palms and toes on the floor. Back straight. Chest must touch floor for each completed movement after arms have been fully extended. Exercise 4

C+ C CMinutes in each exercise

20 19 18 2

Chart Two Level D 5BX Chart Two Level D
1 mile run 2 mile walk Exercise 5 5. Stationary run - (count a step each time left foot touches floor. Lift feet approximately 4 inches off floor). Every 75 steps do 10 "astride jumps". Repeat this sequence until required number of steps is completed. Astride jumps - feet toghether, arms at side. Jump and land with feet astride and arms raised sideways to slightly above shoulder height. Return with a jump to the starting position for count of one. Keep arms straight.

Level

CHART 2 EXERCISES
1 2 12 11 10 1 3 15 14 13 1 4 11 10 9 1 5 380 360 335 6

In minutes 10.5 10.5 10.5 35 35 35

D+ D DMinutes in each exercise

16 15 14 2

5BX CHART III
Age Groups 12yrs level D+ : 13yrs level C+ : 14yrs level B+ : 35-39yrs B : 40-44yrs level C

5BX Chart Three Level A
Level

CHART 3 EXERCISES
1 2 32 31 30 1 3 47 45 43 1 4 24 22 21 1 5 550 540 525 6

1 mile run

2 mile walk

In minutes 8 8 8 25 25 25

A+ A AMinutes in each

30 30 30 2

Exercise 1 1. Feet astride, arms upward. Touch floor 6" outside left foot, again between feet and press once then 6" outside right foot, bend backward as far as possible, repeat, reverse direction after half the number of counts. Do not strain to keep knees straight, return to erect position.

5BX Chart Three Level B
Level

CHART 3 EXERCISES
1 2 28 27 26 1 3 41 39 37 1 4 20 19 18 1 5 510 500 490 6

1 mile run

2 mile walk

In minutes 8.25 8.25 8.25 26 26 26

B+ B BMinutes in each

28 28 28 2

Exercise 2 2. Back lying, feet 6" apart, arms clasped behind head. Sit up to vertical position, keep feet on floor hook feet under a chair, etc., only if necessary.

5BX Chart Three Level C
Level

CHART 3 EXERCISES
1 2 25 24 23 1 3 35 34 33 1 4 17 17 16 1 5 480 465 450 6

1 mile run

2 mile walk

In minutes 8.75 8.75 8.5 28 27 27

C+ C CMinutes in each

26 26 26 2

Exercise 3 3. Front lying, hands interlocked behind the back. Lift head, shoulders, chest and both legs as high as possible. Keep legs straight, and raise chest and both thighs completely off floor.

5BX Chart Three Level D
Level

CHART 3 EXERCISES
1 2 22 21 20 1 3 31 30 29 1 4 15 15 15 1 5 430 415 400 6

1 mile run

2 mile walk

In minutes 8.75 8.75 8.75 28 28 29

Exercise 4

D+ D DMinutes in each exercise

24 24 24 2

4. Front lying, hands under the shoulders, palms flat on the floor. Touch chin to floor in front of hands--Touch forehead to floor behind hands before returning to up position. There are three definite movements, chin, forehead, arms straightened. Do not do in one continuous movement.

Exercise 5

5. Stationary run - (count a step each time left foot touches floor. Lift feet approximately 4 inches off floor). Every 75 steps do 10 "half knee bends". Repeat this sequence until required number of steps is completed. Half knee bends--Feet together, hands on hips, knees bent to form an angle of about 110 degrees. Do not bend knees past a right angle. Straighten to upright position, raising heel off floor, return to starting position each time. Keep feet in contact with floor--the back upright and straight at all times.

5BX CHART IV
Age Groups 15yrs level D- : 16-17yrs level C+ : 25-29yrs level A+ : 30-34yrs level C-

5BX Chart Four Level A
Level

CHART 4 EXERCISES
1 2 22 22 22 1 3 50 49 49 1 4 42 40 37 1 5 400 395 390 6

1 mile run

2 mile walk

In minutes 7 7 7 19 19 19

A+ A AMinutes in each

30 30 30 2

Exercise 1

1. Feet astride, arms upward. Touch floor outside left foot, between feet, press once then outside right foot, circle bend backwards as far as possible, reverse direction after half the number of counts. Do not strain to keep knees straight. Keep arms above head and make full circle, bending backward past vertical each time.
1 mile run 2 mile walk

5BX Chart Four Level B
Level

CHART 4 EXERCISES
1 2 21 21 21 1 3 47 46 46 1 4 34 32 30 1 5 380 375 365 6

In minutes 7.25 7.25 7.25 20 20 20

B+ B BMinutes in each

28 28 28 2

Exercise 2

2. Back lying, legs straight, feet together, arms straight overhead. Sit up and touch the toes keeping the arms and legs straight. Use chair to hook feet under only if necessary.

5BX Chart Four Level C
Level

CHART 4 EXERCISES
1 2 19 19 19 1 3 44 43 43 1 4 28 26 24 1 5 355 345 335 6

1 mile run

2 mile walk

In minutes 7.75 7.75 7.75 21 21 21

C+ C CMinutes in each exercise

26 26 26 2

Exercise 3

3. Front lying, hands and arms stretched sideways. Lift head, shoulders, arms, chest and both legs as high as possible. Keep legs straight, raise chest and both thighs completely off floor.

5BX Chart Four Level D
Level

CHART 4 EXERCISES
1 2 18 18 18 1 3 41 40 40 1 4 21 19 17 1 5 320 315 300 6

1 mile run

2 mile walk

Exercise 4

In minutes 7.75 7.75 7.75 23 23 23

D+ D DMinutes in each exercise

24 24 24 2

4. Front lying, palms of hands flat on floor, approximately 1 foot from ears directly to side of head, Straighten arms to lift body. Chest must touch floor of each completed movement.

Exercise 5

5. Stationary run - (count a step each time left foot touches floor. Lift feet approximately 4 inches off floor). Every 75 steps do 10 "semi-squat jumps". Repeat this sequence until required number of steps is completed. Semi-squat jumps--Drop to a half crouch position with hands on knees and arms straight, keep back as straight as possible, right foot slightly ahead of left. Jump to upright position with body straight and feet leaving floor, Reverse position of feet before landing. Return to half crouch position and repeat.

5BX CHART V
Age Groups 18-25yrs level C

5BX Chart Five Level A
1 mile run Mins:Secs 6:00 6:06 6:09 Exercise 1 1. Feet astride, arms upward, hands clasped, arms straight. Touch floor outside left foot, between feet, press once then outside right foot, circle bend backwards as far as possible, reverse direction after half the number of counts. Do not strain to keep knees straight. Keep arms above head and make full circle, bending backward past vertical each time.

Level

CHART 5 EXERCISES
1 2 40 39 38 1 3 50 49 48 1 4 44 43 42 1 5 500 485 475 6

A+ A AMinutes in each

30 30 30 2

5BX Chart Five Level B
1 mile run Mins:Secs 6:12 6:15 6:21 Exercise 2 2. Back lying, legs straight, feet together, hands clasped behind head. Sit up and raise legs in bent position at same time twist to touch right elbow to left knee. This completes one movement. Alternate the direction of twist each time. Keep feet off floor when elbow touches knee.

Level

CHART 5 EXERCISES
1 2 36 35 34 1 3 47 46 45 1 4 40 39 38 1 5 465 455 445 6

B+ B BMinutes in each

28 28 28 2

Exercise 3

5BX Chart Five Level C

3. Front lying, arms extended overhead. Raise arms, head, chest and both legs as high as possible. Keep legs and arms straight, chest and both thighs completely off floor.

Level

CHART 5 EXERCISES
1 2 32 31 30 1 3 44 43 42 1 4 36 35 34 1 5 435 420 410 6

1 mile run Mins:Secs 6:27 6:33 6:39 Exercise 4 4. Front lying, hands under shoulder, palms flat on floor. Push off floor and clap hands before returning to starting position. keep body straight during the entire movement. Hand clap must be heard.

C+ C CMinutes in each exercise

26 26 26 2

5BX Chart Five Level D
1 mile run Mins:Secs 6:45 6:51 7:00 5. Stationary run - (count a step each time left foot touches floor. Lift feet approximately 4 inches off floor). Every 75 steps do 10 "semi-spread eagle jumps". Repeat this sequence until required number of steps is completed. Semi-spread eagle jumps--Feet together, drop to a half crouch position hands on knees with arms straight. Jump up to feet astride swing arms overhead in mid-air, return directly to starting ppositionon landing. Raise hands above head level, spread feet at least shoulder width apart in astride position before landing with feet together. Exercise 5

Level

CHART 5 EXERCISES
1 2 28 27 26 1 3 41 40 39 1 4 32 31 30 1 5 400 385 375 6

D+ D DMinutes in each exercise

24 24 24 2

5BX CHART VI
PHYSICAL CAPACITIES CHART SIX ARE USUALLY FOUND ONLY IN CHAMPION ATHLETES. Try to balance your physical activity with several sports so that all the important parts of the body are adequately exercised. No single sport provides the proper balance for the development of all parts of the body. Therefore, carefully select your sports. An easy program suggests regular participation in one or two sports supplemented by a balanced set of exercises such as those found in the 5BX program.
Age Groups PHYSICAL CAPACITIES IN THIS CHART ARE USUALLY FOUND ONLY IN CHAMPION ATHLETES

5BX Chart Six Level A
1 mile run Mins:Secs 5:00 5:03 5:09 Exercise 1 1. Feet astride, arms upward, hands reversed clasped, arms straight. Touch floor outside left foot, between feet, press once then outside right foot, circle bend backwards as far as possible, reverse direction after half the number of counts. Keeps hands reversed clasped at all times.

Level

CHART 6 EXERCISES
1 2 50 48 47 1 3 40 39 38 1 4 40 39 38 1 5 600 580 555 6

A+ A AMinutes in each

30 30 30 2

5BX Chart Six Level B
Exercise 2 Level 1 mile run Mins:Secs 5:12 5:18 5:24

CHART 6 EXERCISES
1 2 45 44 43 1 3 37 36 35 1 4 36 35 34 1 5 530 525 515 6

B+ B BMinutes in each

28 28 28 2

2. Back lying, legs straight, feet together, hands straight over the head. Sit up and at the same time lifting both legs to touch the toes in a pike (V) position. Keep feet together, legs and arms straight, all of the upper back and legs clear floor, fingers touch toes each time.

Exercise 3

5BX Chart Six Level C
CHART 6 EXERCISES
1 C+ C CMinutes in each exercise 26 26 26 2 2 41 40 39 1 3 34 33 32 1 4 32 31 30 1 5 505 495 485 6 1 mile run Mins:Secs 5:27 5:33 5:39

3. Front lying, arms extended overhead. Raise arms, head, chest and both legs as high as possible then press back once. Keep legs and arms straight--chest and both thighs completely off floor.

Level

Exercise 4 4. Front lying, hands under shoulder, palms flat on floor. Push off floor and slap chest before returning to starting position. keep body straight during the entire movement. chest slap must be heard.

5BX Chart Six Level D
Level

CHART 6 EXERCISES
1 2 37 36 35 1 3 31 30 29 1 4 28 27 26 1 5 475 460 450 6

1 mile run Mins:Secs 5:45 5:51 6:00 Exercise 5 5. Stationary run - (count a step each time left foot touches floor. Lift feet approximately 4 inches off floor). Every 75 steps do 10 "jack jumps". Repeat this sequence until required number of steps is completed. Jack jumps--Feet together, knees bent, sit on heels, finger tips touch floor. Jump up, raise legs waist high, keep legs straight and touch toes in midair. Keep legs straight, raise feet level to "standing waist height". Touch toes each time.

D+ D DMinutes in each exercise

24 24 24 2

The information contained in this site is made available for general information. In no way is this information intended to be medically accurate. Information within this site is not meant to be a substitute for professional advice from qualified health care providers. No representations or warranties about the accuracy or completeness of the information in this site is made. No endorsement, promotion, or sponsorship is made by any hypertext link provided within this site. Visitors assume all risks of using information in this site.

What is XBX?
The XBX plan - Ten Basic Exercises - for women was developed by the Royal Canadian Air Force inspired by the 5BX fitness plan for men, devised by Dr. Bill Orban. The idea is that you perform these exercises for only 12 minutes a day to achieve a reasonably high level of fitness. There are targets/chart levels to aim for, (based upon age) and once you have reached your personal target, you only have to perform the exercises 3 times a week to maintain your level of fitness. The XBX plan is a physical fitness program composed of 4 charts of 10 exercise, arranged in progressive order of difficulty. The ten exercises on each chart are always performed in the same order, and in the same maximum time limit. The charts are divided into levels. There are 48 levels in all, 12 in each chart. The levels are numbered consecutively, starting with 1 at the bottom of Chart I and ending with 48 at the top of Chart IV. In addition to the regular exercise, 2 supplemental exercise are available for Chart I, II, and III. These exercises are for the muscles of the feet and the ankles and for those muscles which assist in the maintenance of good posture.

How To Begin
First select YOUR GOAL for YOUR AGE from the table below. Locate this level in the charts which will follow. Take note of the recommended minimum number of days at each level and stick to this. It is important that you DO NOT progress faster than recommended. For example if you are 50 years of age, your goal is Level 16 on Chart II. You spend AT LEAST 7 days doing each level on Chart I and 8 days at each level on Chart II. If you feel stiff or sore, or if you are unduly breathless at any time, ease up and slow down your rate or progression. This is particularly applicable to the older age groups.

Do not move faster than the recommended rate. If Your Age is: Years 7–8 9 – 10 11 - 12 13 - 14 15 - 17 18 - 19 20 - 25 26 - 30 31 - 35 36 - 40 41 - 45 46 – 50 51 + Your Goal is: Level 30 34 38 41 44 40 35 30 26 22 19 16 11 Recommended Minimum Number of Days at Each Level on: Chart I 1 1 1 1 1 1 1 2 2 4 5 7 8 Chart II 1 1 1 1 1 2 2 3 4 6 7 8 X Chart III 2 2 2 2 2 3 3 5 6 X X X X Chart IV X X 3 3 2 4 X X X X X X X

Check your daily schedule and determine the time most convenient for you to do the exercises. It should be the same time each day. Here are some suggested times:
• • • •

before breakfast; late morning or afternoon, at your place of employment; after your regular recreational period; in the evening just before you retire.

Regardless of the time you choose START

TODAY

The information contained in this site is made available for general information. In no way is this information intended to be medically accurate. Information within this site is not meant to be a substitute for professional advice from qualified health care providers. No representations or warranties about the accuracy or completeness of the information in this site is made. No endorsement, promotion, or sponsorship is made by any hypertext link provided within this site. Visitors assume all risks of using information in this site.

Yoga - How to begin

I came across the Yoga exercises here in an old library book and I've been using them since the early 1990's. I don't approach Yoga with the meditation aspect in mind but at times I do feel a bit more stress-free after a session, approximately 10-15 minutes. I tend to use them simply to keep loose and supple, although they do seem to help in toning muscle. The best way to begin is to find a quiet space free from distraction and with good ventilation in order to get some fresh air into your system. The next thing is to take your time with the movements and not to be put off if they feel awkward. Remember to breath as steadily and controlled as possible. This is important: DO NOT strain yourself. Be patient and give your body time to get used to the movements and stretches. Move slowly and gently. I use the AM Routine first thing in the morning, very often as soon as I get out of bed. I know this can seem a bit daunting, especially if you have had a late night beforehand but the exercises will make you feel better and more awake. I perform the PM Routine in the early evening to stop myself feeling tired after work. Although this set of exercises will help you to relax, they will also invigorate you, so don't do them just before you want to sleep. I use the Before/After Sport Routines usually before and after swimming, long crosscountry walks and the occasional field game. They certainly help me to avoid muscle strain and cramps the following day, especially if I take part in something I haven't done in a while. As a tip these routines can be done in conjunction with the 5BX /XBX routines, especially when first starting. I use the both forms of exercise on alternate days. The information contained in this site is made available for general information. In no way is this information intended to be medically accurate. Information within this site is not meant to be a substitute for professional advice from qualified health care providers. No representations or warranties about the accuracy or completeness of the information in this site is made. No endorsement, promotion, or sponsorship is made by any hypertext link provided within this site. Visitors assume all risks of using information in this site.

Basic Yoga Techniques AM
How to perform them.
 

Complete Breath - Standing
Perform 5 times.

Stand with feet together and arms at sides. Relax. Exhale slowly and completely through nose. Contract abdomen to assist in complete exhalation.

Begin a slow inhalation through nose. Simultaneously begin to raise arms with palms facing up. Push abdomen out (distend) to assist in filling the lower part of lungs.

Continue the slow inhalation and the simultaneous raising of arms. Contract abdomen slightly and expand chest fully to assist in filling the upper part of lungs. Palms touch overhead. Lungs should be filled at this point. Hold position and retain air for a count of 5.

Execute a slow, controlled exhalation during which you slowly return arms to sides. Relax chest during first half of exhalation, contract abdomen during second half to assist in complete emptying of lungs. Without pause, repeat.

Complete Breath Seated
Perform 5 times Click this image to return to AM Routine Click this image to return to PM Routine

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.

Chest Expansion
Perform twice

Slowly and gracefully extend arms straight Stand erect with feet together and arms at sides. outward at chest level. Slowly and gracefully raise arms into position illustrated.

Slowly bring arms behind back and interlace fingers. Raise arms as high as possible while holding spine straight.

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.

Very slowly straighten to the upright position. Take a deep breath. While exhaling slowly, very slowly begin to bend forward. Fingers remain locked, arms come forward, knees straight, neck relaxed and eyes open.

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.

Triangle
Perform 3 times on each side, alternating from left to right.

In a standing position, slowly separate legs and gracefully raise arms (palms down) as depicted. Slowly bend to the left. Without strain, left hand holds lowermost outside area of left leg it can reach. Right arm, with elbow straight comes over, stretching as far as possible. Knees straight, neck relaxed. Hold without movement for a count of ten.

Slowly straighten to original position with arms outstretched. Execute identical movements to the right side. Hold without movement for a count of 10. Slowly straighten to original position with arms outstretched. Following final repetition, slowly lower arms to sides and bring legs together. Relax.

Dancer's Movements
Perform 5 times.

With heels together, rest hands on head as depicted. Palms are pressed together, fingers point straight upward.

In very slow motion, bend knees, rise onto toes and lower trunk until buttocks touch heels. Knees remain together throughout movements.

Without pause, very slowly raise body to the upright position and come up high on toes. Hold as steady as possible for a count of 5. Slowly lower heels to the floor and repeat. Following final repetition, lower arms to sides and relax.

Back Stretch
Perform twice.

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.

Knee and Thigh Stretch
Perform 3 times.

Clasp hands around feet and interlace fingers. Bring feet in as far as possible. Straighten spine and head.

Pull up against feet to assist in slowly lowering knees as far as possible towards the floor. Hold without motion for a count of 10. Allow knees and thighs to relax for a few moments. Repeat. Following final repetition, release feet and slowly extend legs.

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

Legs are extended. Cross left leg over right and Cross right arm over left knee and take firm hold rest foot on floor. of right knee or calf with right hand. Place left hand firmly on floor behind your back (for balance).

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.)

Backward Bend
Perform each of the 2 positions once.

Sit on heels. Knees together arms at sides. Place palms on floor behind your back and slowly inch backwards to a comfortable distance. Knees together, arms even with sides, fingers together and pointing directly towards rear.

Cautiously arch trunk upward as far as possible, simultaneously lower head backward as far as possible. Do not raise buttocks from heels. Hold without motion for a count of 20. Slowly raise head, lower trunk, inch hands forward to beginning position.

Change position of feet so that toes are on floor. Slowly lower buttocks to heels.

Repeat the instructions above. Hold without movement for a count of 10. Remember, do these movements and hold these positions without strain. After your final hold, bring your legs out from underneath and stretch them out in front of you and relax.

Basic Yoga Techniques PM
How to perform them.

Rishi's Posture
Perform twice on each side, alternating from left to right

With feet slightly apart, raise arms as illustrated. Palms face down.

Slowly bend forward at the waist and move right hand down along inside back of right leg. Knees straight. Simultaneously raise left arm (elbow straight) behind you.Turn head and twist trunk so that eyes see the back of the left hand.

Continue to bend forward until right hand reaches furthest most part of right leg that it can hold without strain as eyes focus on back of left hand. Knees remain straight. Hold without motion for a count of 10. Slowly straighten up, bringing arms into original outstretched position. Repeat identical movements on opposite side. Following final repetition, slowly lower arms to side and relax.

Balance Posture
Perform 3 times on each side, alternating sides.

With heels together, slowly raise right arm to overhead position, fingers together.

Shift your weight onto the right leg. Bring left leg up so that left hand can hold left foot as illustrated.

Pull up on left foot. Simultaneously look up and move upraised arm backward a few centimeters. Hold as steady as possible for a count of 5. Slowly return arm to side and foot to floor.

Perform identical movements on opposite side.

Alternate Leg Stretch
Perform twice with right leg, then twice with left.

Legs are extended. Take left leg with hands Slowly raise arms to overhead position. Bend and place it so that heel is as far in as possible trunk and head backward and look up. Left knee must remain as close to the floor as possible. and sole rests against inside of right thigh.

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.

Shoulder Stand
Perform Once. Hold for 3 - 5 minutes

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

Swing legs back over head. Place hands firmly against lower Stiffen legs and back or hips. Slowly abdominal muscles. Push against floor with straighten legs and hands and slowly raise trunk Stop at the point where straightening legs, keeping knees begins to become straight. uncomfortable.

Hold extreme position without motion for 3060 seconds during learning period.

Bend knees and slowly Continue to lower lower them towards knees as far as head. possible.

When lower back touches floor, extend legs straight out and very slowly lower them to floor. Allow body to relax completely for about 1 minute. (See Place hands on floor and slowly roll forward. Fig. 1)

Cobra
Perform 3 times.

Rest forehead on floor. Place hands under shoulders, fingers are together and point Slowly raise head toward opposite hand. (Correct hand and finger Tilt head backward and begin to very slowly raise position is very important.) trunk by pushing hands against floor.

Very slowly continue to raise trunk as high as is comfortable. In extreme position, elbows are straight, head back, lower abdomen touching floor and legs relaxed. Hold the extreme position without motion for a count of 15. Reverse the movements and very slowly lower trunk to floor. Return arms to sides, rest cheek on floor and relax completely for approximately 30 seconds.

Neck Movements
Perform the 2nd movement to the left then right. Perform each of the movements twice. Click an image to return to PM Routine

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.

Bow
Perform twice.

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 Trunk and legs are now raised as high as possible gently raise trunk. without strain. Continue to pull against feet and raise knees and Knees are close together. thighs. 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.
The information contained in this site is made available for general information. In no way is this information intended to be medically accurate. Information within this site is not meant to be a substitute for professional advice from qualified health care providers. No representations or warranties about the accuracy or completeness of the information in this site is made. No endorsement, promotion, or sponsorship is made by any hypertext link provided within this site. Visitors assume all risks of using information in this site.

 

Complete Fitness Program - AM Routine
Complete Breath Standing
Perform 5 times. Retain each breath for a count of 5.

Chest Expansion
Perform twice. Hold each backward bends for 5 and the forward bends for 10

Triangle
Perform 3 times on each side, alternating from left to right. Hold each stretch for a count of 10.

Dancer's Movements
Perform 5 times. Hold the toes position for 5.

Back Stretch
Perform twice. Hold each stretch for a count of 20.

Knee and Thigh Stretch
Perform 3 times. Hold each stretch for a count of 10

Twist
Perform 3 times on left side, then 3 times on right side. Hold each twist for a count of 10.

Backward Bend
Perform each of the 2 positions once. Hold each stretch for a count of 10.

Continuous Motion
Begin with the Complete Breath Standing and perform each of the stretches in consecutive order, once. There is no holding of the extreme positions and no pause between the stretches. The entire routine becomes a continuous slow-motion dance.

Complete Breath Seated
Perform 5 times. Retain each breath for a count of 5.

The information contained in this site is made available for general information. In no way is this information intended to be medically accurate. Information within this site is not meant to be a substitute for professional advice from qualified health care providers. No representations or warranties about the accuracy or completeness of the information in this site is made. No endorsement, promotion, or sponsorship is made by any hypertext link provided within this site. Visitors assume all risks of using information in this site.

Complete Fitness Program - PM Routine
Rishi's Posture
Perform twice on each side, alternating from left to right. Hold each stretch for a count of 10.

Balance Posture
Perform 3 times on each side, alternating sides. Hold each stretch for a count of 5.

Alternate Leg Stretch
Perform twice with left leg, then twice with right. Hold each stretch for a count of 20.

Shoulder Stand
Perform Once. Hold for 3 - 5 minutes

Cobra
Perform 3 times. Hold each raise for a count of 15.

Neck Movements
Perform the 2nd movement to the left then right. Perform each of the movements twice. Hold each position for a count of 10.

Bow
Perform twice. Hold each raise for a count of 10.

Continuous Motion
Begin with Rishi's Posture and perform each of the stretches in consecutive order, once. There is no holding of the extreme positions and no pause between stretches.

Complete Breath Seated
Perform 5 times. Retain each breath for a count of 5.

The information contained in this site is made available for general information. In no way is this information intended to be medically accurate. Information within this site is not meant to be a substitute for professional advice from qualified health care providers. No representations or warranties about the accuracy or completeness of the information in this site is made. No endorsement, promotion, or sponsorship is made by any hypertext link provided within this site. Visitors assume all risks of using information in this site.

Before Sport Routine

Chest Expansion Perform twice. Hold each backward bends for 5 and the forward bends for 10 .

Twist Perform 3 times on left side, then 3 times on right side. Hold each twist for a count of 10.

Alternate Leg Stretch Perform twice with left leg, then twice with right. Hold each stretch for a count of 20.

Bow Perform twice. Hold each raise for a count of 10.

Complete Breath Seated Perform 5 times. Retain each breath for a count of 5.

The information contained in this site is made available for general information. In no way is this information intended to be medically accurate. Information within this site is not meant to be a substitute for professional advice from qualified health care providers. No representations or warranties about the accuracy or completeness of the information in this site is made. No endorsement, promotion, or sponsorship is made by any hypertext link provided within this site. Visitors assume all risks of using information in this site.

After Sport Routine
Shoulder Stand Perform Once. Hold for 1- 3 minutes

Cobra
Perform 3 times. Hold each raise for a count of 15.

Neck Movements

Back Stretch

Perform each of the movements twice. Hold Perform twice. Hold each stretch for a count of each position for a count of 10. 20.

Complete Breath Seated Perform 5 times. Retain each breath for a count of 5.

The information contained in this site is made available for general information. In no
way is this information intended to be medically accurate. Information within this site is not meant to be a substitute for professional advice from qualified health care providers. No representations or warranties about the accuracy or completeness of the information in this site is made. No endorsement, promotion, or sponsorship is made by any hypertext link provided within this site. Visitors assume all risks of using information in this site.

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