Course XVIII - Teaching 13: Very Difficult Exercises I

1. Lateral position. Arms high up. Bend trunk forward, and later bend upper area of the trunk upward until the horizontal line while you move your arms to one side and breathe in at the same time. This exercise strengthens extensors and back muscles. 2-3 times.
   1 a. Later, natural position with both arms naturally high up. Bend the trunk forward, and simultaneously raise forward the stretched or bent leg. Also the same in tiptoe position (Figure number 157).
   Chest breath (Respiratory exercise 1).
   Hips relaxed by launching laterally the trunk. Relaxation exercise number 20.
2. Knelt on the ground. Thighs and trunk forming a line. Stretch one leg forward while you lean the heel on the ground and attract the point of the foot. Arms high up, at attention or natural position. Bend the trunk forward, while you make the chest touch the thigh, with elastic insistence. First with leg somewhat bent, but later with leg entirely straight, always with foot attracted. This exercise substantially stretches leg flexors. Two times each (Figure number 158).
   Full breath. Respiratory exercise number 3.
   Relaxed leg along with raised thigh at one side. Relaxation exercise number 19.
3. Lying down laterally. Lying down on the right side, bend right leg and raise the trunk. Stretch both arms to the left side as a counterweight. Lower again, and repeat. This exercise strengthens lateral abdomen muscles. Two times (Figure number 159). Later, lying down face downward, arms at side or high up. Separate trunk and legs from the ground (see Difficult Exercises I, number 10 a).
   Lie down and get up as quick as possible.

4. Lateral position. Parallel feet, and arms in boxing position. Move left shoulder forward with violence, and drive left arm forward. At the same time, raise left shoulder to the level of the ear, while your fist rotates inward. Right arm bent with related shoulder is simultaneously driven backwards. Do the same to the other side. Later, in quick succession, also in passage position. Breathe gradually as follows: Breathe in during three taps, and breathe out during five taps. Later: three and six; four and seven; and four and eight. Later, shake arms (Figures numbers 116, 160 and 161).
   Breathing out. Respiratory exercise number 5.
   Whole arm relaxed along with forearm through knee drive. Relaxation exercise number 7.
5. Knelt on the ground. Thighs and trunk on one line. Arms high up, at attention or natural position. Incline slowly the trunk forward, vertical and erect spine, and simultaneously approach buttocks to heels. Now, move arms to both sides, and rotation of upper trunk area to right. Do the same to left. Two times each. Later, tap thighs (Figure number 162).
   Back relaxation through inclination drive. Relaxation exercise number 22.

6. Natural position. Jump, while you launch simultaneously one knee to the chest. First jump with both legs. Second jump with left leg, while you raise and drive the left knee. Repeat during fourth and fifth jump.
   Later, do the same with left knee. Arms simultaneously launched upward. Breathe calmly. Insert often full knee flexions. Shake legs.
   Breath for heart recovery with full breathing out.
7. Sitting on the ground. Crossed legs. Straighten one leg toward one side, keeping trunk vertical. You can lean the leg that remains bent. Trace semi-circles with the leg stretched. Once each. Later, one turn of the head backward, curved back and shrunk head, to end up in standing position (Figure number 163).
   Chest breath, breathing in with resistance. Respiratory exercise number 6.
8. Passage position. Increase the distance between feet as much as possible. Now, bend rear knee toward the ground. This exercise stretches leg flexors, which must remain relaxed. Lean on a table or chair. If your tissues are elastic enough, your body can get down to the ground.
   Finish this exercise with no tension, that is, do not raise the body the same way you lowered it. 3-4 times each. Shake hands, and later drive one knee toward the chest, and straighten quickly the knee again (Figure number 164).
   Thigh relaxation through hip drive. Relaxation exercise 13.

9. Sitting on a chair or bench. Hands on the back of the neck, or arms high up. Put feet under a cupboard, or an assistant holds your feet. Lower right trunk backwards, and after a light contact of points of fingers with the ground, raise again and substantially bend forward. Breathe in deeply as you start movements, and breathe out slowly during this practice. Six times (Figure number 165).
   Breath for heart recovery, sitting or lying down.
   Back relaxations through trunk fall. Relaxation exercise number 24.
10. Crawling position. Stretch legs backward, in such a way that the erect body leans only on points of your fingers; vertical arms and points of feet. Bend and straighten arms, while you keep one leg quite straight and raised. Breathe in as you bend. You can increase this exercise if you put two books under each hand, or if you lean the points of feet on a chair. This exercise strengthens arm extensors. Shake arms. Eight times (Figure number 166).
    Full breath. Respiratory exercise number 3.
    Arms and shoulders relaxed through knee drive. Relaxation exercise number 10.
11. Lying down laterally. Thigh leaned on a chair or bench, and arm leaned on the ground. An assistant can hold your feet, or put your feet under a support on convenient level. Now, hands on the back of the neck or on the hip. Bend laterally the trunk upward, with elastic insistence, and lower again. Excellent exercise for hip muscle invigoration. Six times each (Figure number 167).

11 a) Natural position. Stretched arms downwards. Bend knees in such a way that points of fingers touch heels. At the same time, raise heels. Trunk and thighs must remain on one line. Later, lower the hip, to end up with the common form of knee flexion. Raise again and carry out movements contrariwise. 2-3 times. Shake legs.

12. Natural position. Powerful jump upwards, spine forming an arc and arms driven upwards. 3-4 times. Great breathing in for heart recovery, with full breathing out.