10th Week - Maximum Stretch!
Exercise 37:
a) Standing position. Legs well apart.
Arms stretched over the head, hands clasped. Maximum Stretch!
b) Bend at the waist exhaling fully.
-Your arms must stay straight and taut. In fact, your biceps stay constantly pressed against your ears.
-The idea here, is to stretch your arms forwards as opposed to downwards.
-Inhale through the nose as you return to standing position.
-Concentrate and stretch as high as possible while clasping your hands as hard as possible.
Exercise 38:
a) Supported solidly on the palms of your hands and on your toes as shown.
-Legs very taut. Chest and head arched back.
-Arms taut in vertical position.
b) Raise your buttocks as high as possible.
-Hold this “A” position for three (3) seconds.
-Return to initial position, remembering to arch the head and chest backwards.
-As the days go by, this movement should become more and more pronounced.
Exercise 39:
a) Propped on your shoulders as shown.
-Support your hips with your hands.
-Legs taut. Feet pointing up. Stretch.
b) This is the bicycle exercise, where you have to pedal.
-Slowly make high and full circles.
-Before ending the exercise, assume the initial position and stretch yourself for a few seconds.
Exercise 40:
a) Stretched out on your back. Hands behind the neck.
-Feet together. Deep concentration.
b) Keeping your legs taut, raise them to a ninety (90) degree angle, toes pointing up.
-Lower your legs Slowly, to about two (2) inches (about 5cm) from the floor and then stretch and stretch again….
-Breathing: as you raise your legs, exhale fully. As you lower your legs inhale through the nose.
a) Standing position. Legs well apart.
Arms stretched over the head, hands clasped. Maximum Stretch!
b) Bend at the waist exhaling fully.-Your arms must stay straight and taut. In fact, your biceps stay constantly pressed against your ears.
-The idea here, is to stretch your arms forwards as opposed to downwards.
-Inhale through the nose as you return to standing position.
-Concentrate and stretch as high as possible while clasping your hands as hard as possible.
Exercise 38:
a) Supported solidly on the palms of your hands and on your toes as shown.
-Legs very taut. Chest and head arched back.
-Arms taut in vertical position.
b) Raise your buttocks as high as possible.-Hold this “A” position for three (3) seconds.
-Return to initial position, remembering to arch the head and chest backwards.
-As the days go by, this movement should become more and more pronounced.
Exercise 39:
a) Propped on your shoulders as shown.
-Support your hips with your hands.
-Legs taut. Feet pointing up. Stretch.
b) This is the bicycle exercise, where you have to pedal.-Slowly make high and full circles.
-Before ending the exercise, assume the initial position and stretch yourself for a few seconds.
Exercise 40:
a) Stretched out on your back. Hands behind the neck.
-Feet together. Deep concentration.
b) Keeping your legs taut, raise them to a ninety (90) degree angle, toes pointing up.-Lower your legs Slowly, to about two (2) inches (about 5cm) from the floor and then stretch and stretch again….
-Breathing: as you raise your legs, exhale fully. As you lower your legs inhale through the nose.
