Course XVIII - Teaching 11: Difficult Exercises III
- Lateral (quite wide) position. Arms high up, in natural or at attention position. You rotate and bend the trunk through drive to right downward in such a way that your hands can hold the right ankle. Elastic insistence. Again raise the trunk, and lower it to left. Breathe in while you raise the trunk. Two times each.
Breathing out. Respiratory exercise number 5. - Sitting on the ground. Feet stretched together. Hands on the back of the neck, or arms high up. An assistant can hold your feet, or put them under a cupboard. Incline the right trunk backward, and after a light contact with the ground, raise it quickly and bend it substantially forward. Before the beginning of the exercise, breathe in, and during its practice, breathe out. 3-4 times (Figure number 141).
Abdominal breath. Respiratory exercise number 4.
Back relaxed through inclination drive. Relaxation exercise 22. - At attention (or natural) position. Arms hanging at both sides, or leaned on a table, chair or wall. Raise thigh to the horizontal line. Later, do not alter your thigh in its position and also straighten the leg forward, but by contracting the foot in such a way that leg and thigh remain on a horizontal line. Shake legs, and tap thighs with knuckles. 3-4 times.
Leg and thigh relaxed through knee drive. Relaxation exercise number 18. - Lying laterally on the ground. Trunk raising laterally, leaned on the arms that remain stretched and almost vertical. Move forward the leg that is below. Raise and lower laterally and slowly your hip, while the support leg remains stretched. Shake arms. This exercise stretches external lateral muscles of the spine, and strengthens its internal muscles. Six times each (Figure number 142).
Full breath. Respiratory exercise number 3.
Both forearms relaxed through lateral knee drive. Relaxation exercise 9. - Lying down face upwards (on the ground, or on a table or bench). Hands on the back of the neck, and elbows in contact with the ground (or with table, et cetera). Trace slowly and simultaneously opposite circles with both legs, but do not let them form an acute angle against the ground, upward downward and later downward upward. Join your feet when they meet. Breathe continuously and calmly. Practice every second circle until the vertical line. Six times each (Figure number 106).
Abdominal breath. Respiratory exercise number 4.
Massage abdominal muscles and at once one volte-face backwards, with head shrunk head and back curved, in such a way that you finally remain in standing position. - Lateral position. Arms horizontally stretched to both sides. Later, hands on the back of the neck. Bend entirely and again straighten one leg, with the knee forward, while at the same time you raise the heel. Lean on a chair, if you feel necessary. Two times each.
Tap and shake legs; also you can practice this lying down face upwards, with legs raised.
Relaxed muscle through hip drive. Relaxation exercise number 13. - Lying down face upwards. Breathe in deeply. Raise straight legs and simultaneously raise the trunk in such a way that your body remains balanced and leaned only on buttocks; meanwhile, breathe out slowly. This exercise strengthens in extraordinary way abdomen and groin muscles. Later, practice elastic movements, while you keep your body in the last position.
Breath for heart recovery, lying face upwards. - Lateral position. Bend head backward and later bend it forward, but by offering resistance with fists leaned below or on sides of your chin. Breathe out during this effort. Trace circles with your head. Four times each (Figures numbers 143 and 144). Chest breath, breathing out with resistance. Respiratory exercise number 6.
Neck relaxed. Relaxation exercise number 25 b. - Lateral position. Left arm on your back, or hanging freely. Trunk lightly inclined on left leg and right arm; your fist clasped and stretched downwards to left. Keep legs loose. Through strong drive, move right arms upwards-backwards while at the same time you straighten trunk and right leg, and breathe in. Keep hips in their front position as much as possible, and follow visually the course of your fist. From 4-6 times each (Figures number 145 and 146).
Relaxed hips with rotation of the trunk inclined. Relaxation exercise number 21. - Lateral position. Hands on the back of the neck. Later, stretched arms upward. Incline trunk forward. Practice this movement from the hip, but keep the spine entirely erect. At the same time, breathe out. This exercise strengthens back extensors and stretches leg flexors. Then, let your trunk fall loosely forward with shoulders and arms hanging freely while your knees yield. Three times (Figure number 147). Full breath. Respiratory exercise number 3.
- Natural position. Jump while you change positions of legs. First jump with both legs: second jump by leaning laterally right leg; third jump with legs together; fourth jump by leaning right leg ahead; fifth jump like the third; and sixth jump by leaning right leg behind. Jump lightly and elastically. Between one jump and another, include frequent knee flexion. Do the same with left leg. Loose arms and calm breath. Lying down face upward, shake your raised legs.
Breath for heart recovery. - Lying down face upwards. Form an arc with the whole body upwards in such a way that finally only your feet and head remain leaned against the ground. Breathe quietly (Figure number 148).
Breath for heart recovery, lying face upward.
Neck relaxation. Relaxation exercise number 25 c.
