Basic Position Where Most Exercises Begin
A. Standing Positions 1. Feet Together or Feet Parallel The feet are about one (1) inch apart, toes pointing forward. Arms at the sides. 2. Stride Position The feet are apart about 12 inches wide. The stride may be made wider than 12 inches. The weight of the body is on both feet and the trunks is at the center. Arms at sides. 3. Lunge Position Bend one knee, the other leg straight. Weight on both feet. Hands on hips. 4. Half-Knee Bend Feet together, bend knees to about 45 degree angle; feet flat on floor, body erect; hands on hips. 5. Full Knees Bend or Squat Position The knees are fully bent, sit on the heels of the feet. The weight of the body is on the balls of the feet. B. Sitting Positions 1. Long Sitting Position Sitting with legs extended forward, toes pointed, trunks erect and hands on hips. 2. Hook Sitting Position Sit on buttocks, bend knees close to the body. Trunk erect, hands on shin of the legs. 3. Long Sitting Rest Position Legs and toes are extended forward; hands at the rear in the floor. Elbow and body straight. 4. Tuck Sitting Position
hold shin of legs. round back so that the forehead and the knees are in contact. 3. the body us well extended. trunk erect. 6. Back or Supine Lying Position Lying on the back. Hurdle Sitting Position Sitting on buttocks. the other leg extended diagonally forward. toes pointed. 5. Half-Kneeling Position Right of Left Kneeling on right. knees close together. 8. bend knees close to body. left in half-kneeling position in front. spread legs apart. sit on the heels of the feet. Kneeling Positions 1. bend right leg at the back about 90 degree angle. 2. C. 4. Hands on hips. body erect. Front or Prone Lying Position
. Stride Kneeling Position Kneeling on both knees. arms overhead. Hands on knees. Lying Position 1. Hands on hips. Kneeling Position Kneel on both knees. 2. hands on hips. with knees apart. Kneeling Position One Leg Extended Sideward Position Kneeling on one leg. Stride Sitting Position Sitting on buttocks.Sit on buttocks. forward or backward. bend right or left leg in front. Side Sitting Position Sitting on buttocks. toes pointed. D. 7. Heels Sit From kneeling position. the other extended sideward. other leg extended sideward. hands on thighs.
legs and toes well extended and one straight line. Hand Position
. Toes pointed. Arms overhead. 3. legs and arms in right angle with the trunk. F. bend knees. legs and toes well extended and in one straight line. the knees and hands are the base of support. Body. pull the knees close to the forehead. lift the body with straight arms support. Four-Base Positions 1. E. Lift the body to front arms support. Toes pointed. G. one hand on the floor overhead and the other hand bent close to chest palms on floor. feet flat on the floor. arms forward. the side of the body is in contact with the floor. 2. 4. hold shin of legs. Bridge Stand Position From a hook sitting lift the trunk. Hook Lying Position In a back lying position. place the hands on the floor. Supine or Back Arm Support From a long lying position. toes pointed. Prone or Front Arm Support From a front lying position. elbows straight. Arms Support Positions 1. 2. 3. body. Tuck Lying Position Lying on the back. Side Lying Position With the body well extended. Side Arm Support The body is supported with the right or left arm. with the feet close to buttocks. 5. Dog Stand Position From a kneeling position. the body is well extended.Body is well extended and in front of the body in contact with the floor.
Arms Upward Raise arms upward. Arms Forward Raise arms forward with palms facing each other. Fingers pointing front thumbs pointing backward. Parts of the Body to Condition Arms and Shoulders Girdle 1. thumbs touching the chest. elbows touching the ears. H. Hands on Chest Palms facing down. finger tips meeting each other. Hands on Neck Bend arms from the elbows. Hands on Hips Place hands on hips. 3. Arm Position 1. 2. 2. Arms Stretch
. Hands in line with the shoulders. Hands on Shoulders Bends arms from the elbow. palms facing each other. Hands on Waist Place hands on waist. elbows in line with the shoulders. 5. palms facing down. elbows in line with the shoulders. finger tips in line with the shoulder. rib cage lifted. place hands behind the neck. the whole arm in line with the body.1. finger tips touching the shoulders. Arms Sideward Raise arms sideward. thumbs pointing back and fingers pointing front. 4. elbow in line with the shoulders. 3. elbows slightly extended.
Push the body up to straight arm support then slowly return to starting positin. the elbow is off the floor and the fingers pointing forward. Leg Raising Feet together. do this 4 times. and Feet 7. 3. raise right leg forward. place hands in push-up position. Slowly go down to full knees bend and with weight on the balls of the feet---8 counts. Raise legs sideward. Legs. Repeat as desired. Repeat the whole movement with the left leg. Arm Push-Up From a prone lying position. Knee Push-Up Prone lying position with knees bend. return to position. arms sideward. arms in push-up position. do this 4 times.
. 2. 5. raise arms sideward. Half-Knee Bend Feet flat on the floor. Do this with the left hand. Hold this position for 4 counts or more. left hand stays on the floor. Knee Bends Starting position. push the body up to front arm support. hands on waist. Do the whole exercise right and left alternately. Slowly go down to starting position. slowly come up to standing position---8 counts. Arm Push-Up From a dog stand position. This can be done in standing stride position or long sitting position.Hold hands at the back with the elbows close together. bend arms so that the chin touches the floor. fingers interlaced. feet together. palms facing out. Circle the arms without bending the elbow. Arm Circling Standing or cross sitting position. Hold 8 counts b. swing right arms sideward backward with slight body twist to the right. Do this 8 counts.
8. Reverse the circling. raise legs backward. Hips. 6. the body straight. Arms Swing From a dog stand position.
a. 4. Start from a small circle and gradually increase the circumference. do this 4 times.
arms forward. flex right knee so that the toes are pointed close to the other left knees. the return to position. Frog Sot or Tailor Sit Place hands on knees and push knees downward ct. left hand in front. 12. Standing Body Bend Backward Standing slightly stride. 14. stretch both leg upward. bend trunk backward from the waist. Hurdle Sit. Long Sitting Position with both Legs Raising From a long sitting. arms upward. right and overhead. bend both knees. Repeat as desired. Kneeling Arch Back Kneeling position. return to position. Supine Lying Position with Leg Raise From a supine lying position. arms touching the feet. and. Do the same action to the left leg. bend trunk to the right leg. Raise arms upward bend forward to center of the legs. 11. I. Return to position. hands on hips. Long Sitting Rest Position From a long sitting rest position. 15. return to starting position. Do the same with the left leg. Stride Sitting and Body Bend From a stride position. 17. 10. hold ankles. Side Lying with Leg Raise Sideward Raise top leg upward. hold and return to position. 16.9. return to first right and left alternately as desired. Repeat as desired. Leg stretch. Return to position. Return to position. bend trunk to arch back. 13. Long Sitting Rest Position with Straight Leg Raise Action: Bend both knees stretch both legs up and lower both slowly to starting position. 18. ct. Repeat alternating right and left leg as desired. raise right leg in rear. Do this as desired. stretch to leg raise in front. and Trunk Bend
Change position and dothe same action. hands at the back of the thigh (thumb pointing in and fingers pointing outward).
. Hold for 4-8cts. Bend trunk sideward left pressing the trunk slowly downward. Repeat the bend to the right. press body close to the extended leg. Return to position and repeat as desired. then the chest. Kneeling Position with One Leg Extended Forward From kneeling position. Change position and repeat as the whole action. left hand on hips. Hold this position for 4-8cts. Slowly lower the legs to starting position. Repeat as desired. Return to position and change position of the hands. Hold this position for 4 cts. bend trunk to the stretch leg. Trunk and Abdominal Region 21. hands in front of thigh.From a hurdle sit position. Dog Stand Position with Leg Raise in Rear From a dog stand position extend the right leg in rear toes touching the floor. Repeat as desired. bend trunk to the stretch leg. Change position with the left leg extended forward. Bend Trunk Backward From a stride standing position. Stay in this position for 4 cts or more. Lateral Bends Stride standing position. Return to starting position and repeat this action as desired. 25. 23. lift head forward. bend trunk backward. 20. stretch the legs upward. Kneeling Position with One Leg Extended Sideward Body bend sideward. Trunk bend from the waist as the leg is raised in rear. right and left alternately. 19. 22. Repeat as desired. are overhead. Abdominal Curl From a supine lying position. Supine Lying with Leg Bend and Stretch From a supine lying position bend knees close to body. raise the extended leg upward in rear. Hold this position for 4-8cts. 24. Return to position. Return to position and relax. Head is held up and the supporting arms straight. arms overhead. raise arm upward.
28 Prone Lying Position. 32. Repeat the action as desired. and on neck. Starting Position: Prone lying. tummy and the s chest in contact with the floor. Prone Lying with Ankle Hold Starting Position: Hold both ankles with both hands and pull the legs off the floor at the same time. Lift Head and Chest Starting Position: Prone lying position. elbow resting. Do this movement several times as desired. 29 and bend the knees t touch the head with the toes. Return to original position. 33. 30. Hold several seconds. Repeat as desired. Raise legs backward alternately right and left. Push arms to stretch full extension. Do this movement slowly (4-8cts). Hold this position for 4 counts. Repeat as desired. arms stretch forward. Prone Lying. hips. Leg Raising at the Back. Repeat with the L knee. both Legs Raise Raise both legs in rear.
. Hold this position for 4-8 cts. Shoulder Stand Raise both legs to full extension. stay in that position for 4-8cts. trunk to arch back. lift head and chest. Hold for 4-8 cts. Place the hands under the hips. hips and legs remain on the floor. Arm Push-Up. Prone Lying Position. 29. 31. Movement must be slow. Hook Lying Position with Hip Push-Up From a hook lying position. Arch Back Starting Position: Place hands close to chest at the sides. Return to starting position and repeat as desired. Return to standing position and repeat as desired. 27. Return to starting position and relax. 34. push the hip upward to full extension of the body. (Movement from the hip joint legs straight). bend right knee to touch the forehead. Do no.26. The hips and legs remain on the floor. Prone Lying Position. Do this action alternate right and left. Hold this position. Repeat the action as desired. Shoulder Stand with Knee Bend From a shoulder stand position. Return to starting position. lift the chest to form an arch. elbow resting on the floor. Return to starting position.
Slowly lower the legs overhead so that the toes touch the floor. arms overhead Action: Raise both legs to shoulder stand. Return to starting position and relax.
. Shoulder Stand with Legs Overhead Starting Position: Supine lying.35. Repeat this action as desired. Stay in this position for several seconds.