HumanaNatura Calisthenics Guide

2002-2012
HumanaNatura CalisthenicsGuide
Version3.4 Copyright20022012HumanaNatura,Inc. Visitusonlineatwww.HumanaNatura.org
Contents

Introduction
PrinciplesofNaturalExercise CalisthenicsOverview CalisthenicsGuidelines CalisthenicsWorkout ProgramTermsofUse
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HumanaNaturaCalisthenicsGuideVersion3.4
Introduction
WelcometoHumanaNaturascalisthenicsguide. HumanaNaturaisacooperativeorganization,supportingaglobalnetworkofpractitioner advocateswhouseandpromoteHumanaNaturasrevolutionarynaturalhealthsystemin communitiesaroundtheworld. TheHumanaNaturasystemintegratesfoursciencebasedtechniquestocreatean optimallyhealthy,naturallyfulfilling,andmoreadaptiveapproachtolifeinourtime. HumanaNaturasfourtechniquescombinetofostergreatlyincreasedhealthawareness andourbreakthroughtoanewnaturalstatewecallprogressivehealthcenteredlife. HumanaNaturaofferstwonaturalhealthprogramsourPersonalHealthProgramand ourCommunityHealthProgramwhichtogetherspanourfourhealthtechniques.The techniquesare:1)NaturalEating,2)NaturalExercise,3)NaturalLiving,and4)Natural Communities.OurcalisthenicsexercisesarepartoftheNaturalExercisesectionofour overallhealthsystem. Thisguidetoourcalisthenicsexercisesisintendedforpeoplewishingtofocusonthe calisthenicsportionofourPersonalHealthProgram.Toenablethisfocus,thecalisthenics guideomitssignificantportionsoftheHumanaNaturaPersonalHealthProgram.Please seeourwebsitetoreviewthefullprogramandformoreinformationonHumanaNaturas overallnaturalhealthsystem. Inadditiontothecalisthenicsguide,HumanaNaturaoffersafreecalisthenicsworkout poster,containingalloftheexercisephotosfromthisguide.PleaseseetheResources sectionoftheHumanaNaturawebsiteforinformationondownloadingafreeworkout poster,ororderingaprofessionalqualityversionoftheposterthroughthe HumanaNaturaMarketplace. PleasefeelfreetocontactHumanaNaturaanytimewithquestionsorcommentsonthis guide.SimplyusetheContactUspageonourwebsite. Goodluckwiththecalisthenicsexercises! ImportantNote:BeforebeginningHumanaNaturascalisthenicsexercises,pleasecarefully readtheeitherthecondensedorfullversionoftheHumanaNaturanaturalhealth program,andbesuretoconsultwithandgetapprovalfromyourhealthcareprovider.
PrinciplesofNaturalExercise
TheHumanaNaturatechniqueofNaturalExerciseisbasedonsixprinciplesofapplied healthscience.Sinceouroverallprogramaimistopromotelifelongandlifewidestatesof progressivenaturalhealthandqualityoflife,youwillseethatourfocusinselectingthese principlesanddevelopingthetechniquewastoencourageexercisethatenablesmodern naturalliving,ratherthanmodernlifeunnaturallydominatedbyexercise. Letstakeamomenttohighlighttheseimportantexerciseprinciplesandthendiscusshow ourNaturalExercisetechniquenaturallyandoptimallyfulfillstheseideals,allowingusto achievecompletenaturalconditioningandpromotingprogressivelyhealthierlifetoday: 1. Whenengagedinanaturalrangeofphysicalactivities,humanbeingsandother animalswillautomaticallymaintainthemselvesathighlevelsofphysicalfitness andpsychologicalhealththroughevolvedphysiologicalmechanisms.As discussedalready,HumanaNaturacallsthisprocessoffitnessassurancenatural conditioning. 2. Awelldesignedexerciseprogramcanandshouldefficientlyandpleasurably ensurenaturalconditioningandasustainedinterestinhealthylife.Bythis,we meanthatexerciseshouldpromoteandencouragenaturalphysicalandmental health,beenjoyabletothepractitioner,ideallyrequireonlyamodestamount oftimeeachday,andmotivateandenableotherhealthcenteredlearningand action. 3. Anaturalexerciseprogramshouldusemodernhealthsciencetoensurethatit iscomplete,balanced,andfulfillsatleastfourcomplementaryphysicalfitness goals(aerobicconditioning,strengthening,improvedflexibility,increased agilityorcoordination),andatleastthreepsychologicalwellbeinggoals(stress reduction,enhancedcognition,andanaturalpredominanceofpositive emotions). 4. Exercisesthatemphasizewholebodymovementsaregenerallythemost efficientandeffectiveformsofphysicalexercise,sincetheypromotenatural conditioningsimultaneouslyacrosslargeareasofourbodies,whileoften requiringandpromotingincreasedcoordinationandmentalfocusand attentiveness. 5. Acomprehensiveexerciseprogramshouldbeadaptabletoeachindividual, allowingforincreasedordecreaseddurationandintensitybasedonouroverall physicalandpersonalreadinessforexercise,bothonadaytodaybasisand overthecourseofourlives.
6. Otherfactorsbeingequal,exerciseprogramsencouragingoutdooractivity, novelexperiences,andexposuretonaturearepreferable,sincetheyarelikely tobetterreplicateessentialactivitiesofnaturallife,fosterkeydimensionsof ournaturalhealth,andprovemorenaturallyenjoyable,healthmotivating,and psychologicallynurturing. HumanaNaturaexercisecomponents UtilizingtheseprinciplesandkeepinginmindHumanaNaturaslargerprogressivelifeand healthgoals,ourNaturalExercisetechniquehasbeendesignedaroundtwocore components: DailyWalking30minutesormoreofwalkingorhikingeachday RegularCalisthenics10+minutesofcalisthenics,35daysperweek Asyouwillsoonexperienceandvalidateinyourownnaturalhealthpractice,daily walkingandregularcalisthenicsaresimple,natural,powerful,andhighlycomplementary formsofexercise.Together,theyallowustoachievecompleteandefficientnatural conditioning,promotingextremelyhighlevelsofhealthandfitnessthroughoutourlives. InkeepingwithourNaturalExercisegoals,dailywalkingandregularcalisthenicscombine togreatlyandoptimallyimproveourphysicalconditioningandstamina.Theyfosternew awarenessandmasteryofournaturalphysiologicalandpsychologicalhealth.They expandourinteractionandconnectionwithoursurroundingsandthelargernatural world.Andtheyenrichandevencreatenewspaceandmotivationforotheressential activitiesofhealthyhumanlife. Walkingandcalisthenicsinvolvenaturalhumanmovementandareconsistentwiththe NaturalExerciseprincipleswehaveintroduced.Theyarehighlyflexibleformsofexercise too,onesthatmostofuscanperformthroughoutourlivesandatmanylevelsofduration andintensity.Becauseoftheirstronglinktoournaturalhumanactivitypatternsand wholebodymovementefficiency,theregularpracticeofwalkingandcalisthenics allowsustospendaslittleasanaverageofaboutfortyminutesadayinexercise,while stillachievingessentialnaturalconditioningandenhancementofourlifelonghealthand fitness. DetailedoverviewsofHumanaNaturaswalkingandcalisthenicspracticesareprovidedin thenexttwopartsoftheprogram,includingstepbystepinstructionsandphotosforall ofourcalisthenicsexercises. SupportasyouexploreNaturalExercise IfyouhavequestionsonNaturalExercise,noworinthefuture,pleasecontact HumanaNaturassupportstaffviatheContactUslinkonourwebsiteanytime.
WeencourageyoutoexploreHumanaNaturasNaturalExercisetechniqueforyourself andtoseehoweasilyandnaturallyourexercisepracticescanbecomeanintegraland enrichingpartofyourdailylife.Youwillquicklyappreciatethepowerofourapproachto ensureessentialnaturalconditioningenhancingourhealthandfitness,promotingnew healthperspectivesandwellbeing,andincreasingourpersonalconnectiontoothersand theworldaroundus. OnceyouhavebegunNaturalEating,bringingNaturalExercisetoyourlifeisthenext essentialstepintheHumanaNaturanaturalhealthsystemfortransformingyourpersonal healthamidmodernlife.Aswehavesuggested,NaturalExercisecanhelptofostera remarkablenewandopenendedlifelongmovementtowardprogressivepersonalhealth, vitality,andqualityoflife. ThetechniqueofNaturalExerciseisdesignedtocomplementandbuildonourfirst foundationaltechniqueofNaturalEating,augmentingitandgreatlyenhancingour health.NaturalExerciseisalsointendedtohelpusdeveloptheneededmomentum,and personalstrengthandfortitude,toapproachthemorefarreachingchallengeofrestoring andthenprogressivelyincreasingournaturalhealthacrossthetotalityofourlives. Thisimportantandwiderangingmodernchallengeisembodiedinthethird HumanaNaturatechniqueofNaturalLiving.
CalisthenicsOverview
Whenweobserveanimalsinnature,wecanseethatmostarephysicallyactiveforhours eachdaywalking,running,climbing,jumping,flying,swimming,playing,fightingamid theirnaturalpatternsoffeeding,socializing,mating,anddefense. Thisgeneralactivity,andhighproficiencyinoneormoreofthespecificactivities mentioned,isusuallyessentialforeachspeciessurvival,andforongoingmaintenance anddevelopmentofitsevolutionaryniche. Aswehavediscussedintheprogram,itisthroughthisnaturalactivity,incombination withanaturaldietandotheraspectsofnaturallife,thatanimalsachievenatural conditioningandmaintainthemselvesathighlevelsofhealthandvitalityforall,ornearly all,theirlives. Ourneedforaddedactivity Thisnaturalneedforvariedandperiodicallydemandingphysicalactivityofcourseapplies equallytohumanbeings.Likeallotheranimalsonourearth,werequireaspecificrange andintensityofactivity,correspondingtoorconsistentwithournaturalevolutionary lineage,ifwearetoachievenaturalconditioningandsustainournaturalfitnesslevels. Inthisway,weachieveandmaintaintherobustlevelsofhealthandadaptivenessthat representournaturallyhealthystateashumans.Ontheotherhand,withoutthisactivity eitherdirectlyinitsoriginalnaturalformsorthroughexercisesdesignedtoreplicate andoptimizeournaturalphysicalactivitypatternsourhealthandfitnessquicklysuffer, andwesoonbegintoliveatdiminishedlevelsofpersonalvitalityandqualityoflife.This ideacanbeeasilyandquicklyvalidatedinpractice. Observationsofotheromnivorousprimatesinthewild,suchaschimpanzeesandnotably plainsdwellingbaboons,suggestthatthesereasonablyclosecousinstohumansspend aboutathirdoftheirtimesleeping,andthendividetheirwakingtimebetween1)natural activitiesassociatedwithfindingfoodormovingtonewencampments,and2)socializing andmaintainingorderandcohesivenesswithintheirgroups. Occasionally,ourprimatecousinsmustrunfromorchaseawayapackofhungrycatsor dogs,ordealwiththreatsfromstilllargerandoftenquitebelligerentanddangerous grazinganimals.Itisbothimpressiveandinsightfultowatchtheselessadvancedbut relatedprimatespeciesmobilizeandcooperatetomeetthesenaturalchallenges. TheseregularepisodesonthesavannahsofAfricasuggestnotjustthefullscopeand periodicintensityofourhumanactivitypatternsinnature,butalsothefundamentally socialandcooperativenatureofallprimatelifeinthewild.Observingthislife underscoresabasictruthofzoologicalandanthropologicalsciencethatnatureaffords
noindependentindividuallifetoprimates,includinghumans,inournaturalevolutionary niche.Innature,weare,firstandalways,socialandcooperativeanimals. Forhumans,nomadicandpredatorywalkingwasanintegralpartofourearlierlifein nature.Aswehavediscussed,walkingiscorrectlyunderstoodasourdominantphysical activityandformsthecentralcomponentofournaturalconditioningneeds(and thereforeHumanaNaturasNaturalExercisetechnique). Butmanyoftheotheractivitiesmentionedabovearealsopartofournaturallife,and humansnaturallyshareinmostoftheactivitiesofotheromnivorousprimates.These activitiesspecificallyincludeforaging,climbing,playing,wrestling,fighting,courtshipand reproduction,andchildrearing.Inaddition,humanshavespecialnaturalactivitiesthat areuniquetousandreflectourgeneraladvancementasaspeciesoverotherprimates. Theseincludethefineandgrossmotoractivitiesinvolvedintoolmakingandtooluse, danceandmusicmaking,andactivitiesrelatedtoorganizedhunting. Forthisreason,weallneedtodeliberatelyincorporateotherphysicalactivitiesor exercisesintoourmodernlivestoday,inadditiontodailywalkingandhiking,ifweareto ensurecomplete,balanced,andoptimalnaturalconditioningandassureournatural health.Inthisway,wecansufficientlyreproduceandevenimproveuponournatural humanactivitypatterns,achievecompletenaturalconditioning,andrealizeimpressive andoftensurprisinglevelsofphysicalfitnessasaresult. Walkingsnaturalcomplement Thereareofcourseanumberofpotentialexercisepracticeswemightaddto HumanaNaturascorerecommendationofdailywalkingandhikingtopromoteenhanced fitnessandachieveanoptimalnaturalconditioningregime.Weencourageyouto considerwhatotherexercisesmightbestfurtheryourownquestforprogressivehealth andqualityoflife,andwhichonesbesttakeadvantageofthesettingandcircumstances thatareyourlifetoday. IndesigningtheHumanaNaturaPersonalHealthProgram,weconsideredquitecarefully whatformsofexercisewouldbestcomplementaNaturalExerciseprogrambased principallyondailywalking.Inkeepingwithourexerciseprinciplesandgoals,we evaluatedvariousoptionstoachieveanefficient,flexible,sustainable,andoptimal companionexerciseregimethatwouldharmonizewithdailywalkingandservethevast majorityofpeopleusingtheHumanaNaturasystem. Ourevaluationconsideredwhichexercisesarereadilypracticedatdifferentlevelsand throughoutourlives.Anditconsideredhowdifferentexercisemethodsnaturallyfitinto ourlargerandoverarchingprogramgoalofprogressivenaturallife. Ashighlightedearlierinthissectionoftheprogram,thecalisthenicsexercisesthatfollow areHumanaNaturasresponsetothesevariedandimportantconsiderationsregarding optimalnaturalconditioningandhealthpromotion.Thesecalisthenicsexercisesare
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intendedtoprovideanoptimallybalanced,sufficientlyandflexiblydemanding,andhighly efficientcomplementtothepracticeofdailywalking. Combinedwithwalkingorhiking,thecalisthenicsexercisesallowustosystematically exerciseourentirebodyandachievecompletenaturalconditioninginasurprisinglyshort amountoftime.Formostofus,acalisthenicsworkoutwillbedone35daysperweekand eachworkoutwilllastfrom1030minutes. ThewordcalisthenicscomesfromtheGreekwordskallosforbeautyandthenosfor strength.Calisthenicsareanold,generallysimple,andremarkablyeffectivewayto promotenaturalhumanconditioningandfitness.Calisthenicsareinfactoneofthegreat healthpromotingproductsofearliercivilizedlife.Likethemoretimeconsumingpractice ofHathaYogaofsouthernAsiaandthelessphysicallydemandingpracticeofTaiChiof easternAsia,whencombinedwithdailywalking,moderncalisthenicsprovideabalanced, complete,anddirectmeansofensuringnaturalconditioningamidstmodernlife. Asyouwillsoonlearnthroughtheirregularpractice,calisthenicsexercisesdoindeed bringbothnaturalhumanbeautyandstrengthtous,evenatonlyamoderatelevelof intensity.Calisthenicsgreatlyenhanceourphysicalfitnessandstamina,andmarkedly increaseourpersonalvitalityandoverallpreparednessforlife. Whencalisthenicsexercisesarestructuredandperformedcorrectly,andcombinedwith dailywalking,theyensurethatweachievecompletenaturalconditioningandallfourof thephysicalfitnessexercisegoalsintroducedwithonlyamodestcommitmentofour time:1)aerobicconditioning,2)strengthening,3)improvedflexibility,and4)increased agilityorcoordination. ThereareatotaloftwentyoneexercisesinHumanaNaturascomprehensiveand globallyrecognizedcalisthenicsprogram,dividedintofourexercisegroups: SixCoreexercisesoursixCoreexercisesprovideabasicbutstillquiterigorous workoutofourentirebodytopromotenaturalconditioning.OurCoreexercises canbeperformedonaneardailybasis,whetheryouarejustbeginning calisthenics,wantongoingexerciseandconditioningatthislevel,orareusingthem asafoundationforothercalisthenicsexercisesattheIntermediateandAdvanced levels. EightIntermediateexercisesasyourphysicalconditioningimproves,youcanadd someorallofoureightIntermediateexercisestotheCorecalisthenicsgroupon anygivendaytoincreaseyournaturalconditioningandaddvarietytoyour calisthenicspractice. FourIntermediateAdvancedexercisesasyoudevelopcalisthenicsmasteryat theIntermediatelevel,youcanaddsomeorallofourfourIntermediateAdvanced
exercisestotheCoreandIntermediategroups.Eachoftheseexercisesbeginsatan IntermediatelevelandthenhasoneormorevariationsattheAdvancedlevel. ThreeAdvancedexerciseswithfurtherimprovementinyourleveloffitnessand asyourmasteryofcalisthenicsextendsbeyondtheIntermediatelevel,youcanadd someorallofourthreeAdvancedexercisestoyourcalisthenicsroutineonany givenday.
Assuggestedbefore,onceyoubecomeconditionedtotheintensityanddemandsof HumanaNaturascalisthenicsexercisesandtheseexercisesareextremelyintenseand challengingatfirstformostpeoplethebasicCoreprogramwilltakeabouttenminutes toperform. Thefullroutineoftwentyoneexercisestakesanhourormore,onceagaindependingon yourleveloffitnessandfamiliaritywiththeexercises,butpleasenotethatthefull programisnormallynotdoneinasingledayorworkout.Thisisduebothtotheamount oftimeinvolvedandthedesirabilityofdaytodayexercisevariabilityforoptimalnatural conditioning. AswewilldiscussinmoredetailinourCalisthenicsGuidelines,itisbettertovaryor alternateourselectionofcalisthenicsexercises,practicingfewerexercisesmoredeeply eachtimewedoacalisthenicsworkout,andensureadequaterestandrecoverybetween workouts. WhileitisnotnecessaryorevendesirabletodothefullHumanaNaturacalisthenics routineinasingleworkout,youshouldatleastdotheentireCoreworkoutwheneveryou docalisthenics,addingwhateverselectionofnonCoreexercisesyouwant. MostHumanaNaturanaturalhealthpractitionersregularlyvarytheirmixofnonCore exercisesineachcalisthenicsworkout,allowingincreasedenjoyment,optimal conditioning,andgreatertimeefficiencybalancingourexercisepracticeswithother healthgoalsandlifeopportunities. Ournaturalpersonalpower Asyoubeginourcalisthenicsexercises,youwillnoticethatthereisnouseoffreeweights inthecalisthenicsworkoutorelsewhereintheHumanaNaturatechniqueofNatural Exercise. Thereasonforthisisthattheuseofweights,andespeciallyweightliftingmachines,is generallynotconsistentwithourprinciplesandgoalsforNaturalExercise.Yourown body,bodyweight,andwholebodyexercisespresentedareallthatarerequiredin HumanaNaturascalisthenicsprogram.Thismakestheprogramnotonlysimplerand morenatural,butalsomoreportable,flexible,timeefficient,andmuchlessexpensive thantraditionalweightliftingprogramsandmachinebasedfitnessclubs.
Forpeopleinterestedinexercisescience,HumanaNaturasadvocacyofwholebody movementsandexclusiveuseofnaturalbodyweightisimportant.Itisworthnotinghere thatmostweightliftingexercisesandresistancemachinesseektoworkdistinctmuscle groupsinisolation.Thisapproachiscontrarytoouremphasisonwholebodyexercise, whichisafarmoreefficientapproachtoconditioningaswehavediscussedandoneof HumanaNaturaskeyprinciplesofNaturalExercise. Asyouwilllearninpractice,wholebodyexerciseisamuchmorenaturalandeffective waytofosterusablestrength,stamina,flexibility,andagility.Ifyouliftweightstoday,or haveinthepast,youwillquicklyunderstandthepower,relativeefficiency,andmany advantagesofthewholebodyapproachtoexercise,onceyoubeginourcalisthenics program. ForallHumanaNaturahealthpractitioners,wewouldaddherethatweightlifting,and reallyallmachinebasedandtechnologyreliantformsofexercise(eventhosethatuse wholebodymovement),implicitlyfosteramistakenandundesirableoutlookregarding ourhealthandfitnessmoregenerally.Thisoutlookinvolvestheideathatwearenaturally unabletoefficientlymaintainrobustnaturalhealthonourownandthroughthenormal activitiesofourdailylives. Practically,thepresenceandpromotionofexercisemachinesencouragesustoassume thatthereareinevitablytimesoflowandhighhealthpromotioneachday,andeven timesofactivehealthreductionthatmustbeoffsetthroughintensive,machinebased therapy.Or,toputitinsimplerterms,weareledtothinkthatmodernlifeisinevitably unhealthytosomedegreeandmustbeoffsetthroughartificialorcompensatingpractices andtechnologies. Conditioningwithandfornaturallife Thisimportant,oftenunconscious,andstronglyhealthlimitingideaisonewewould encourageyoutoexamine,onanongoingbasisinyourlifeandnaturalhealthpractice. Inprinciple,andasapracticalchallengetoachieveamoreconsciousandhealthcentered life,wewouldlikeyoutoconsidertheideathatourmodernlivesandnaturalhealth promotioneffortscanbefullyintegratedwithoneanother.Bythis,wemeanthatitis possibletoprogressivelyspendmoreandmoreofourtimeandlivesinactivitiesthatare naturallyandactivelyhealthpromotingandlifeadvancinginthemselves. Throughdailywalkingandregularcalisthenicsandespeciallybyobservingtheeaseand naturalnesswithwhichwecanbegin,practice,andmovefromNaturalExerciseyou maybegintoseeotherpossibilitiestointegrateyourlifeandhealthenhancement activitiesintoaunifiedandsynergisticwhole. Achievingnewawarenessofthepotentialforourdailyactivitypatternstoforman integratedandprogressiveexpressionofournaturalhealthis,infact,acriticalimportant
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milestoneintheHumanaNaturaprogram,onewhichwewilldiscussingreaterdepthin theNaturalLivingsectionoftheprogram. Fornow,wewouldsimplyencourageyoutouseourcalisthenicsexercisesandoverall NaturalExercisetechniqueattentivelyanddeliberately,notonlytoachievenewlevelsof personalfitnessandvitality,buttoexploreandconsideryourpotentialforprogressive modernlifethatisfullyanddirectlyhealthaffirmingandnaturallyvitalinallrespects. Asyoudothis,youwillfindthatthefocusedtimeanddeepeningpracticeofyour calisthenicsworkouts,muchlikethepracticeofenrichingdailywalks,providean extraordinarynewopportunity.Thisopportunityisfornewlevelsofnaturalhealththat graduallychangeandremakeyouphysically,cognitively,andemotionally,andthatinturn prepareyouforstilllargerpossibilitiesfornewhealthpromoting,selfnaturalizing,and lifeadvancingprogressionsinyourlife.
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CalisthenicsGuidelines
Unlikewalking,manypeopleareunfamiliarwithcalisthenics.Therefore,eachexerciseis describedinstepbystepdetailintheextendedCalisthenicsWorkoutsummarythat followsinthissectionoftheHumanaNaturaPersonalHealthProgram. Inadditiontocarefullyfollowingtheseexerciseinstructionsandtheiraccompanying photos,thereareseveralimportantpointstokeepinmindasyoubeginHumanaNaturas calisthenicsprogram.Theseguidelinesareintendedtohelpensurethatyouoptimize yourworkoutsand,asimportantly,avoidinjuryovertime: 1. Matchyourcalisthenicsroutinetoyourpersonallevelofstaminajustas withwalking,startyourexplorationofcalisthenicsslowlyandtaketimetobuild yourstrengthandcapacityforstrenuousexercise.HumanaNaturascalisthenics exercisesareintenseandphysicallydemanding,evenattheCorelevel.Asyou willimmediatelydiscoverinpractice,theexerciseslookmucheasierinthe photographsthantheyareinreality.Evenexperiencedathletesfind calisthenicsexerciseschallengingatfirst.Please,don'toverdoitandriskinjury, whetheryouarejustbeginningtoexerciseorarephysicallyfitalready.Youwill getsubstantialhealthbenefits,greatlyreduceyourriskofinjury,andthus makemorerapidandreliableprogressinyourphysicalconditioningby performingthecalisthenicsexercisesatamoderatelevelofintensity.Again,go forgain,notstrainorpain. 2. Matchingofyouractivitylevelandstaminaappliesovertimeanddaytoday justasthebodyneedsactivity,italsoneedsrest,especiallyafteradayor seriesofdaysofrelativelyintenseexerciseoractivity.Ifyouaresoreornot feelingatyourbest,itmightbewisetorestorscalebackyourcalisthenicsfor thatday.YoushouldfeelnoobligationtodotheHumanaNaturacalisthenics routineeveryday,andshouldalwaysvaryyourworkoutstomatchyour physicalreadinessforintensiveexercise.Andbeassured,HumanaNaturas calisthenicsexerciseswillprovideintenseactivity! 3. Ensureyoursafetyandcomfortfirstthecalisthenicsexercisescanbedone indoorsoroutdoors,butshouldalwaysbedoneinaclean,levelareathatis freefromdangerousobjectsandotherphysicalhazards.Theareashouldbe welllightedandreasonablyquiet,withgoodventilation,therebynaturally promotingattentivenessandfocus.Youshouldwearflexibleclothingthatdoes notimpedeyourfullrangeofmotionandthatensuresyouareneitherhotnor coldasyouexercise.Youshouldmakeorpurchaseapaddedexercisematfor thefloorexercisesandshoulduseafriendortrainerasaspotteronallofthe invertedandbalancingexercisesuntilyouareproficientatthese.Safetyfirst!
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4. Stopifyoufeelpain,discomfort,dizziness,orshortnessofbreathifyou experiencethesesignsofoverexercisingatanytime,stopyourroutineat once.Thenassessyourreadinessforthislevelofactivityandevenyourneed forimmediatemedicalattention.Buildyournaturalstaminaslowlyand carefully,andbuilditforlife. 5. Readandfollowtheexercisedirectionscarefullyproperformincalisthenics iscriticaltosafetyandoptimalconditioning,sopaycloseattentiontoall exerciseinstructions.Thisincludesnotesonfootandhandplacements,the orderandmannerofbodymovements,andanyuseorsuggestionsofisometric positionholds.Besuretobreathenaturallyasyouexercise,exhalingwith majorexertionsandneverholdingyourbreath.Themovingexercisesshouldbe doneatasteadypacethatmatchesyourbreathingonethatisneversofast astobejarringorthatfeelsasifyouarehurrying.Youshouldproceeddirectly fromexercisetoexercise,neverrushingbutalsoonlypausinglongenoughto catchyourbreathortowalkoffthestrainofthepreviousexercise.Drinkwater ifyoubecomethirsty. 6. DotheCoreexercisesandfollowtheoverallexerciseorderalwaystoallof theCoreexercisesandalwayscompletealloftheexercisesyoudointheorder theyarepresented,regardlessofwhichIntermediate,IntermediateAdvanced, orAdvancedexercisesyoumaybeaddingonagivenday.Theorderofthe HumanaNaturacalisthenicsexercisesisintentional,designedtoworkyour bodyinaprogressive,complementary,andsystematicmanner. 7. WhenexercisingabovetheCorelevel,varyoralternateyourselectionofnon Coreexercisesasmentionedbefore,therearemanyadvantagestovarying yournonCoreexerciseselections.Oneoptiontoachievethisvariabilityisto addthefirsthalfoftheIntermediateandAdvancedexercisesyoudotothe Coreprogramonoddnumberedworkouts,andthenaddthesecondhalfofthe IntermediateandAdvancedexercisesyoudototheCoreprogramoneven numberedworkouts.ForpeopleexercisingattheAdvancedlevelandphysically abletodoallormostofourcalisthenicsexercises,thisapproachoffersaway todothefullHumanaNaturaworkouteverytwosessions,whileadding diversityandreducingthedurationofyourworkouts.Anotheralternativeisto splitthenonCoreexercisesyoudointothreegroupsandalternatethemona threeworkoutcycle,againalwaysdoingtheCoreprogramandensuringthat youfollowpresentedexerciseorderoverall.Yetanotheroptionistoaddthe nonCoreexercisesyoudoeachtimemorerandomly.Thisapproachis acceptableaslongasthepresentedexerciseorderisfollowed,alloftheCore exercisesarealwaysincluded,andyouremainattentivetoachievingadequate diversityinyournonCoreexercisechoicesovertime. 8. Explorevaryingthepaceofyourcalisthenicsexercisesifyouwantasyou willseenotedintheexerciseinstructions,anotherworkoutvariation(for
peopleexercisingatalllevels)istoslowthepaceofsomeofthemoving exercises,andtoholdeachexerciserepetition(butnotyourbreath)atthe pointofmaximumexertiontoincreaseitsisometricforceandconditioning action.Tousethistechnique,greatlyslowthepaceofthemovingexercise repetitionsandthenholdeachrepetitionatitsmostintensepoint(thelowest pointofapushuporthehighestpointofasituporstomachcrunch,as examples).Somecalisthenicspractitionersadvocatethisapproachquite passionately,othersuseitperiodicallytobringvarietytotheirworkouts,and someadvancedpractitionersneveroronlyrarelyexercisethiswayandenjoy greatnaturalfitnessnevertheless.Ifyouhavetheextratime,andwantadded variety,thisisanoptionthatallowsyoutoexploreandperhapsgetabitmore conditioningoutofyourworkouts.Pleasenotethatsomemovingexercises forexamplejumpingjackshaveanaturalrhythmanddonotnaturallylend themselvestothisalternativeapproach. 9. Relaxdeeplyaftercompletingyourcalisthenicsworkoutusingatechnique borrowedfromHathaYoga,wewouldencourageyoutorestforashorttime aftercompletingyourcalisthenicsworkout.Whilenotrequiredoralways possible,a510minuteperiodofdeeprelaxationimmediatelyafteraworkout helpstorevitalizeus,andcangreatlyenhanceboththephysiologicaland psychologicalbenefitsofourcalisthenicspractice.Deeprelaxationisideally doneinaquietandslightlydarkenedplacewhereyoumaycomfortablyclose youreyes.Normally,thetechniqueistolieonyourbackonamatwithyour armsatyourside,palmsupturned,legsstraight,andfeetnaturallyfallingtothe side.Yourgoalistorelaxyourbodyandmindcompletelyandgototheedgeof sleepwhileremainingalert.Toaidinthis,itcanbehelpfultoobserveyour breathordoperiodicdeepcleansingexhalations.Feelfortensionindifferent partsofyourbodyandconsciouslyreleaseanytightnessyouencounter.Empty yourmindofcaresandobservewithoutattendingtothethoughtsandfeelings thatnaturallysurface.Enjoythetranquilityoftheseobservingwithoutacting andthenaturalpeaceandpowerofsimplybeinghealthyandalive.When ready,endyourrelaxationsessiongraduallyandenjoytheintensecalmand composurethatcancomethroughdeeprelaxationinthisway,especiallyafter astrenuouscalisthenicsworkout. Byaddingregularcalisthenicstoyourdailywalkingorhiking,youwillbegintorealize completenaturalconditioningandsignificantandevendramaticimprovementsinyour healthandfitness. TheseessentialHumanaNaturaNaturalExercisepractices,incombinationwithNatural Eating,willhelpyoutoachievenewandperhapsmuchgreaterphysicalandemotional strength,andnewenergyandfeelingsofwellbeinginyourlife.Youwillgrowmore naturallypoisedandateaseoverall,becomingnotjustoutwardlyrevitalizedbut personallyrenewedinimportantwaystoo.
Youwillincreasinglyexperiencelifemorecloselytoournaturalstateofhealthand fitness,andenjoythemanyqualityoflifebenefitsthatnaturalconditioningprovidestous all,includingnewfeelingsofconfidence,clarity,connection,andpersonalfocus. AsyouruseofourNaturalEatingandNaturalExercisetechniquesprogressesand deepens,likelyyouwillgraduallyandevenunexpectedlybegintohaverecurringnew ideasandperspectivesonyourself,yourhealthandqualityoflife,andtheworldaround you.Suchideasandperspectivesreliablyemergefromandinturnencourageprogressive improvementsinournaturalhealthandwellbeing. Throughthesechanges,youwillbecomeincreasinglyreadyforHumanaNaturasthird naturalhealthtechnique,NaturalLivinganditslifelongandlifewidechallengeof progressivelyhealthierandopenendedmodernnaturallife.
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CalisthenicsWorkout
ThetablebelowsummarizesHumanaNaturascalisthenicsexercises.Pleaserefertothe followingpagesfordetailedinformationonhowtoperformeachcalisthenicsexercise. 1. 2. 3. 4. 5. 6. 7. 8. 9. Exercise SixWayStretch(WarmUp) Lifts,Jacks&Twists Toe&InstepTouches Front&SideLunges Seats&Squats PushUps JumpSquats BasicSitUps SitUpVariations Level Core Core Core Intermediate Intermediate Core IntermediateAdvanced Core IntermediateAdvanced IntermediateAdvanced Advanced Intermediate Intermediate Advanced Advanced IntermediateAdvanced Intermediate Intermediate Intermediate Intermediate Core Core
10. SideBridges 11. BackBridges 12. LegLifts&Extensions 13. ShoulderStands 14. HeadStands 15. HandStands 16. FrontBridges 17. LegBridges 18. FrontKicks 19. SideKicks 20. ArmPunches 21. BodyBalancing 22. SixWayStretch(WarmDown)
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1 SixWayStretch(WarmUp) Level:Core Startandendyourcalisthenics workoutwiththesixwaystretch,a seriesofmovesborrowedfrom modernhathayoga.Thisstretchworks allyourmajormusclegroupsand increasesmentalfocus,andisan efficientwayofwarmingupand coolingdownyourbody. Beginwithyourfeetshoulderwidth apartandtoespointingforward,arms atyourside,bodystraight,head straightandlevel(Figure1).Keeping yourarmsstraightandleadingwith thebacksofyourhands,stretchyour armsslowlyforward,andthenupand backintheirfullrangeofmovement. Whenyourarmsreachoverhead,arch yourbackslightlyandcontinue reachingwithyourarmsasfarbackas youcancomfortably(Figure2).Hold thisbackwardstretchforamoment. Next,begintomoveyourarms forwardinasimilarsweeping movement,keepingyourarmsstraight andthistimeleadingwiththepalmsof yourhands.Straightenyourbackand thennaturallybegintobendforward atthewaistwiththemovementof yourarms.Continuebendingwiththe forwardandthendownwardsweepof yourarmsuntilyourfingersreachyour toesorthefloor(Figure3).Ifyoucan't reachyourtoesatfirst,reachasfar downyourlegsasyoucan comfortably,butworkgraduallyto improveyourflexibilityinthisstretch. Holdthisforwardstretchfora moment,andthenrollyourbody graduallybackuptoyouroriginal startingposition,beginningwithyour lowerbodyandthenengagingyour upperbody,andthistimekeeping yourarmsatyourside(Figure1). Pauseforamomentinthepositionin Figure1,andthenwidenyourstance slightlyandextendyourarmsoutto thesideatthesametimewithaslight jump,keepingyourbody,legsand armsstraight,head level,andletting
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Figure1
Figure2
Figure3
Figure4
Figure5
Figure6
your toesnaturallypointslightly outward(Figure4).Turnonefootout tothesideandgraduallylowerthe samesidearmuntilyourfingerstouch thefloornexttotheinstepofyour outturnedfoot.Atthesametime, extendyourotherarmtowardthesky andfixyoureyesonthethumbofyour raisedhand,takingcaretokeepyour armsandlegsstraightandtomaintain yourbalance(Figure5).Ifyoucan't reachtheflooratfirst,reachasfar downyourlegasyoucancomfortably andgraspyourleg,butworkgradually toimproveyourflexibilityinthis stretch.Holdthissidestretchfora moment,andthenslowlyreverseyour movementuntilyouarebackinyour originalstartingposition(Figure4). Repeatthestretchonyourotherside foranequalperiodoftime. Afterpausingforamomentinthe positioninFigure4,againturnone footouttotheside,andthistime graduallyloweryouroppositearm towardthatfoot,twistingatyour waist,untilyourfingerstouchthe flooronthefarsideofyourout turnedfoot.Atthesametime,extend yourotherarmtowardtheskyandfix youreyesonthethumbofyourraised hand,takingcaretokeepyourarms andlegsstraightandmaintainingyour balance(Figure6).Ifyoucan'treach theflooratfirst,reachasfardown yourlegasyoucancomfortablyand graspyourleg,butworkgraduallyto improveyourflexibilityinthisstretch. Holdthissidetwistforamoment,and thenslowlyreverseyourmovement untilyouarebackinyouroriginal startingposition(Figure4).Repeatthe stretchonyourothersideforanequal periodoftime. Afterpausingforamomentinthe positioninFigure4,returntothe positioninFigure1withaslightjump andtakeseveralbreaths.This completesthesixwaystretch.Youcan dothesixwaystretchanytimeyou wantitisagreatwaytoreenergize yourbodyaftereitherextended activityorinactivity.Asavariation, youcandothebackwardandforward stretcheswithyourfeettogetheror withyourfeetwideapart.Each variationgivesyouaslightlydifferent fullbodystretch.
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2 Lifts,Jacks&Twists Level:Core Afterthesixwaystretch,entermore deeplyintoyourcalisthenicsroutine withacombinationofleglifts, jumpingjacks,andbodytwists. Together,theseexercisesprovidea goodinitialworkoutofyourbodyand prepareyouformoreintenseexercise. LEGLIFTS Todoleglifts,beginbystandingwith yourfeetshoulderwidthapart,back andlegsstraight,headlevel,arms bent,andhandsinfistsatyourwaist. Next,liftonekneeupashighasyou canwithoutlosingyourbalance (Figure7).Returnyourfoottothe groundandrepeatthesame movementwiththeotherleg. Continuethisexercise,alternating legs,untilmoderatelywindedorabout aminute,whichevercomesfirst,to completetheset.Do13setsofleg lifts. VARIATIONS:Thereareseveral variationsonthebasicleglift.One variationistodomultipleliftswith onelegbeforeswitchingsides.Ifyou domultipleliftswithoneleg,another variationistokeepyourmovingleg offofthefloor(returningyourfoot closetobutnottouchingtheground orslightlybehindyourbody).With eitherofthesevariationsorwiththe basicleglift,afurthervariationisto intensifythisexercisebyraisingand keepingyourarmsoverheadand palmsfacingeachother(Figure8).Yet anothervariationfromthepositionin Figure8istobendyourelbowsand loweryourhandstowardthekneeof yourliftinglegandtothenreverse yourmovementsasyoulowertheleg. Allofthesevariationsgiveyouamore intenseworkout,promotingbalance andmidbodymusclestrength. JUMPINGJACKS Todojumpingjacks,beginbystanding withyourfeeteithertogetheror slightlyapart,armsatyoursides, handsinfists,andheadstraightand
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Figure7
Figure8
Figure9
Figure10
Figure11
Figure12
level(Figure 9).Jumpslightly,while simultaneouslyspreadingyourlegs outtoashoulderwidthstance, landingontheballsofyourfeet,while quicklyswingingyourarmsouttothe sideandthenoverheadinanarc,so thatyouendupinthepositionshown inFigure10.Withoutstopping,jump slightlyagainandreversethis movement,returningtoyouroriginal startingposition(Figure9).This completesonejumpingjack.Continue thisexercisewithoutstoppinguntil youaremoderatelywindedorabouta minute,whichevercomesfirst,to completetheset.Do13setsof jumpingjacks. BODYTWISTS Todobodytwists,beginfroma standingpositionandthentakea normalstepforwardwithoneleg, takingcaretokeepyourbalance, whilemovingthesamesidearm forwardandtheoppositesidearm backward,sothatyouendupinthe positioninFigure11.Pausefora momenttomakesureyouare balancedandcomfortableinthis position.Next,jumpslightlyand reverseyourpositioninmidairsothat yourotherlegandarmarenow forward,usingatwistingorshuffling movement,landingontheballsof yourfeet,andtakingcarenottolose yourbalance(Figure12).Thisjumping movementcompletesonebodytwist. Continuethisexercise,alternating backandforthwiththesamejumping movementwithoutstoppinguntilyou aremoderatelywindedorabouta minute,whichevercomesfirst.When youaredone,reverseyour movementstoreturntoastanding positiontocompletetheset.Do13 setsofbodytwists.Asavariationon thebodytwist,youcanexperiment withawiderstanceandlargerarm movements,andwithafasteror varyingpace,toincreasetheintensity oftheexercise.
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3 Toe&InstepTouches Level:Core Toeandinsteptouchesaregreat exercisesforstrengtheningand promotingflexibilityinyourlowerand midbody,buttakecareatfirstnotto strainyourback. TOETOUCHES Todotoetouches,beginbystanding withyourfeetfacingforwardand slightlyapart,armsatyoursides,back andlegsstraight,andheadstraight andlevel(Figure13).Gentlyrollyour backforward,lettingyourarmsand headfallforwardwithgravity,until yourfingerstouchyourtoesorthe groundinfrontofyourfeet(Figure 14).Thismovementshouldbea controlledone,beginningbybending yourupperbodyandthenyourlower body,sothatyoudonotoverextend yourupperbodyfromyourmidline.If youcan'treachyourtoesatfirst, reachasfardownyourlegsasyoucan comfortably.Afterabriefmoment, reversethiscontrolledrolling movement,thistimebeginningwith yourlowerbodyandthenengaging yourupperbodyuntilyouarebackin youroriginalstartingposition(Figure 13).Thiscompletesonetoetouch. Continuethisexercisewithout stoppinguntilyouaremoderately windedoraboutaminute,whichever comesfirst,tocompletetheset.Do1 3setsoftoetouches.Asavariation, youcandotoetoucheswithyourfeet togetherorwithyourfeetfurther apart.Eachvariationgivesyoua slightlydifferentworkoutofyourback andglutealareas. INSTEPTOUCHES Todoinsteptouches,beginby standingwithyourfeetslightlymore thanshoulderwidthapartandtoes pointingslightlyoutward,arms extendedtoyoursidesandparallelto thefloor,palmsdown,headstraight andlevel(Figure15).Bendforwardat yourwaistandbringthefingersofone handtotheinstepoftheopposite foot,turning yourupperbodyand
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Figure13
Figure14
Figure15
Figure16
makingasweepingmovementofthis hand,keepingyourarmsandlegs straightbutnotlocked,and simultaneouslyraisingyourotherarm tothesky(Figure16).Yourback shouldberoughlyparallelandyour raisedarmroughlyperpendicularto theground.Ifyoucan'treachyour instepatfirst,reachasfardownyour legasyoucancomfortably.Aftera briefmoment,reversethiscrossbody sweepingmovementandreturnto youroriginalstartingposition(Figure 15).Thiscompletesoneinsteptouch. Immediatelyrepeatthemovement, thistimebringingyourotherhandto theoppositeinstep,raisingyour oppositearmtothesky,andthen returningtoyourstartingposition. Continuethisexerciseuntilyouare moderatelywindedoraboutaminute, whichevercomesfirst,tocomplete theset,alternatingsideseachtime andtakingcarenottoexercisetothe pointofdizziness.Do13setsofinstep touches.
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4 Front&SideLunges Level:Intermediate Frontandsidelungesprovide excellentconditioningofyourmid andlowerbody. FRONTLUNGES Todofrontlunges,beginbystanding withyourfeetfacingforwardand slightlyapart,backandlegsstraight, armsbentandhandsatyourhips,and headstraightandlevel(Figure17). Next,whiletakingcarenottolose yourbalance,takeagenerousstep forwardwithoneleg,bendingatthe kneewithyourforwardsteppingleg, loweringyourbody,andlettingyour backfootcomeuponitstoes.Come toastopwithyourforwardleg formingasclosetoaninetydegree angleasyoucancomfortably,while stillbeingabletoeventuallyreturnto yourstartingpositionwithasingle backwardstep.Wheninthefront lunge,yourforwardfootshouldbe flat,pointingaheadandinlinewith yourknee,withyourbacklegas straightaspossible.Ensurethatyour backisstraight,yourhipsaresquare toyourbodyline,andyourheadis straightandlevel(Figure18). Holdthispositionforamoment, ensuringgoodformandbalance. Then,reverseyourmovements,taking caretostaybalancedandnottokick yourbacklegwithyourfrontheel,and returntoyouroriginalstarting position(Figure17).Thiscompletes onefrontlunge.Continuethis exercise,alternatinglegseachtime withoutstoppinguntilyouare moderatelywindedoraboutaminute, whichevercomesfirst,tocomplete theset.Experimentwiththelengthof yourlungessothatyouachieve optimalcontrolandfluidityof movement.Do13setsoffront lunges. VARIATIONS:Youcandofrontlunges withyourarmsbeginningand remainingoverheadduringthelunge (Figure19),aslongasyoucanstay
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Figure17
Figure18
Figure19
Figure20
Figure21
Figure22
balancedandincontrolofyour movements.Youcanexperimentwith holdingeachlungeforafewseconds orwithvaryingyourpacetoincrease theintensityoftheexercise.Youcan alsodomorethanonelungewiththe samelegbeforealternatingsides,but doensurethatyoudothesame numberandpatternoflungeswith bothlegsineachset.Worktoenter andstaydeeplyineachfrontlunge, increasingyourstrengthandflexibility. SIDELUNGES Todosidelunges,beginbystanding withyourfeetslightlymorethan shoulderwidthapartandtoes pointingslightlyoutward,armsbent andhandsinfistsoneachsideofyour head,bodyandlegsstraight,andhead straightandlevel(Figure20).When youareready,bendoneleguntilthe kneeisataboutaninetydegreeangle, shiftyourweighttothatleg,andlower yourbodyintoasidelunge(Figure 21),keepingyourbackstraightand headlevel,youroppositelegas straightaspossible,andbothfeetflat ontheground.Holdthispositionfora momentandthenreverseyour positiontotheoppositeside,without returningtoyouroriginalstarting position.Thismovementshould primarilybetotheside,ratherthanup anddown.Thiscompletesoneside lunge. Continuethisexercise,alternating sideswithoutstoppingorreturningto theoriginalposition,untilyouare moderatelywindedoraboutaminute, whichevercomesfirst,andthen returntoyouroriginalstarting position(Figure20)tocompletethe set.Experimentwiththewidthofyour initialstanceandfootplacementso thatyouachieveoptimalcontroland easeofmovement.Do13setsofside lunges. VARIATIONS:Forvariations,youcan dosidelungeswithyourarms overheadandpalmsfacingone anotherduringtheinitialsidelunge andalternatingsidetoside movements(Figure22),aslongasyou canremainbalancedandincontrol. Youcanexperimentwithholdingeach lungeforafewsecondsorwith varyingyourpacetoincreasethe
intensityoftheexercise.Workto enterandstaydeeplyineachside lunge,increasingyourstrengthand flexibility.
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5 Seats&Squats Level:Intermediate Seatsandsquatsaresimilarexercises, butworkslightlydifferentmuscles.In seats,yourfeetremainflatonthe groundandtheexerciseisprimarily focusedintheglutealarea.Insquats, yourheelsriseoffthefloorasyou enterthesquatandtheexerciseis primarilyfocusedintheupperlegs. SEATS Todoseats,beginwithyourfeetflat, facingforwardandslightlyapart,arms straightandatyoursides,backand legsstraight,andheadstraightand level(Figure23).Keepingyourfeetflat ontheground,bendbothkneesand sitdownasfarasyoucomfortably can,takingcarenottoloseyour balance,whileraisingyourarmsina sweepingmovement,palmsdown, untilyourarmsareparalleltothe ground(Figure24).Holdtheseat positionforamomentandthen reverseyourmovement,returningto youroriginalstartingposition(Figure 23).Thiscompletesoneseat.Continue thisexercisewithoutstoppinguntil youaremoderatelywindedorabouta minute,whichevercomesfirst,to completetheset.Do13setsofseats. VARIATIONS:Forseatvariations,you candothisexercisewithyourarms overheadandpalmsfacingone anotherbeforeandduringtheseat (Figure25),aslongasyoucanremain balancedandincontrol.Youcan experimentwithholdingeachseatfor amomentandwithvaryingyourpace toincreasetheintensityofthe exercise.Youcanalsovaryyourfoot positioningtogetaslightlydifferent exerciseyourfeetshouldalways pointforward,butcanbeclose together,shoulderwidth,oreven wideapart.Worktoenterandstay deeplyineachseat,increasingyour strengthandflexibility. SQUATS Todosquats,beginwithyourfeetflat, facingforwardandslightlyapart,arms
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Figure23
Figure24
Figure25
Figure26
Figure27
Figure28
straightandatyoursides,backand legsstraight,andheadstraightand level(Figure26).Lettingyourheels riseupfromtheground,bendboth kneesandsquatdownasfarasyou comfortablycan,takingcarenotto loseyourbalance,whileraisingyour armsinasweepingmovement,palms down,untilyourarmsareparallelto theground(Figure27).Holdthesquat positionforamomentandthen reverseyourmovement,returningto youroriginalstartingposition(Figure 26).Thiscompletesonesquat. Continuethisexercisewithout stoppinguntilyouaremoderately windedoraboutaminute,whichever comesfirst,tocompletetheset.Do1 3setsofsquats. VARIATIONS:Forsquatvariations,you candothisexercisewithyourarms overheadandpalmsfacingone anotherbeforeandduringthesquat (Figure28),aslongasyoucanremain balancedandincontrol.Youcan experimentwithholdingeachsquat foramomentandwithvaryingyour pacetoincreasetheintensityofthe exercise.Youcanworktoriseupmore fullyonyourtoesduringthesquat, againaslongasyoucanmaintainyour balance.Youcanalsovaryyourfoot positioningtogetaslightlydifferent exerciseyourfeetshouldalways pointforward,butcanbeclose together,shoulderwidth,oreven wideapart.Worktoenterandstay deeplyineachsquat,increasingyour strengthandflexibility.
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6 PushUps Level:Core Pushupsareaprincipalexercisefor conditioningourarmsandupper body.Therearetwogeneralformsof pushups,basicandfull,eachapplying differentamountsofourweighttothe upperbody. BASICPUSHUP Todoabasicpushup,beginwithyour hands,knees,andfeetontheground, armsstraightandshoulderwidth apart,fingerstogetherandpointingin linewithyourbody,backstraightand level,headfacingthegroundand level,feettogetherandrestingon yourtoes(Figure29).Then,bendyour elbowsandgentlyloweryourface towardtheground,stoppingbefore yourfacetouchestheground,while keepingyourbackstraightandletting yourtoesrisenaturallyofftheground (Figure30).Holdthispositionforat leastseveralsecondsandthenreverse yourmovement,returningtoyour originalstartingpositionforamoment (Figure29).Thiscompletesonebasic pushup.Continuethisexercise withoutstoppinguntilyouare moderatelywindedoraboutaminute, whichevercomesfirst,tocomplete theset.Do13setsofbasicpushups. Worktodevelopyourstrengthsothat youcandothefullpushup. FULLPUSHUP Todoafullpushup,beginwithyour handsandfeetontheground,arms straightandshoulderwidthapart, fingerstogetherandpointinginline withyourbody,backandlegsstraight andlevel,headfacingthegroundand level,feettogetherandrestingon yourtoes(Figure31).Then,bendyour elbowsandgentlyloweryourface towardtheground,stoppingbefore yourfaceandbodytouchtheground, whilekeepingyourbackandlegs straight(Figure32).Holdthisposition foratleastseveralsecondsandthen reverseyourmovement,returningto youroriginalstartingpositionfora moment(Figure31).Thiscompletes
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Figure29
Figure30
Figure31
Figure32
onefullpushup.Continuethis exercisewithoutstoppinguntilyou aremoderatelywindedorabouta minute,whichevercomesfirst,to completetheset.Do13setsoffull pushups. VARIATIONS:Inadditiontochanging thepaceofyourpushupsandthe timeholdingyourbodyatthebottom ofthepushupmovement,anumber ofvariationsonthefullpushupare possibletoeitherincreasethe intensityoftheexerciseortowork slightlydifferentmuscles.One variationistodopushupswithyour handsandfingerspointingninety degreesawayfromyourbodyline. Anothervariationistodopushups withyourhandsandfingerspointing ninetydegreesintoyourbodyline.A thirdvariationistodopushupswith yourhandseitherfurtherapartor morecloselytogether.Afourth variationistodopushupswithyour feetapartratherthantogether.Afinal variationistodopushupsrestingon yourfingertipsratherthanyourfull hands.Takentogether,these variationscreatequiteanumberof alternativeformsofthisimportant exercise.
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7 JumpSquats Level:IntermediateAdvanced Jumpsquatsprovideintensive conditioningofthelegsandback,and withadvancedvariations,canbeused torigorouslyexercisetheentirebody. Therearetwogeneralformsofjump squats,partialandfull,eachaffording differentlevelsofexerciseintensity. PARTIALJUMPSQUAT Todoapartialjumpsquat,beginina crouchedposition,kneesbent,feet slightlyapartwithyourheelsoffthe ground,armsatyoursideandreadyto balanceyourselfasneeded,back straightandlevel,headfacingforward andlookingatthegroundinfrontof you(Figure33).Whenyouareready, standupstraight,risinguponyour toesandextendingyourarms overhead,makingsureyoustay balancedanddonotexperiencelight headedness(Figure34).Holdthis positionforamomentandthenslowly reverseyourmovement,returningto youroriginalstartingpositionfora moment(Figure33).Thiscompletes onepartialjumpsquat.Continuethis exercisewithoutstoppinguntilyou aremoderatelywindedorabouta minute,whichevercomesfirst,to completetheset.Endinastanding position.Do13setsofpartialjump squats.Worktodevelopyourstrength andbalancesothatyoucandothefull jumpsquat. FULLJUMPSQUAT Ifyouarecomfortableinthepartial jumpsquat,youcanmoveontodo thefulljumpsquat.Todoafulljump squat,begininacrouchedposition, kneesbent,feetslightlyapartwith yourheelsofftheground,armsat yoursidesandreadytobalance yourselfasneeded,backstraightand level,headfacingforwardandlooking atthegroundinfrontofyou(Figure 33).Whenyouareready,jump straightupintotheairinasingle movement,risingupfromyourtoes andextendingyourarmsoverhead, makingsureyoustaybalancedinyour
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Figure33
Figure34
Figure35
Figure36
Figure37
jumpandlanding,andmakingsure youdonotexperiencelight headedness(Figure35).Afteryou land,reverseyourmovement, returningtoyouroriginalstarting positionforamoment(Figure33).This completesonefulljumpsquat. Continuethisexercisewithout stoppinguntilyouaremoderately windedoraboutaminute,whichever comesfirst,tocompletetheset.End inastandingposition.Do13setsof fulljumpsquats. VARIATIONS:Inadditiontochanging thepaceandintensityofyourjump squats,onceyouaredoingthefull jumpsquatanumberofadvanced variationsarepossibletoeither increasetheintensityoftheexercise ortoworkagreaternumberof muscles.Onevariationistoinserta quickjumpbacktoanupperpushup position(Figure36).Todothis,from thesquatposition(Figure33)place yourhandsonthegroundinafull pushuppositionandkickbackyour legsuntilyouareinanupperfullpush upposition,maintaininggoodpushup form.Thenjumpback,reversingyour movementandreturningtothesquat position(Figure33).Next,dothefull jumpsquat(Figure35)andthen returntoyouroriginalstaringposition (Figure33).Thissetofmovesis commonlycalledaburpeeorsquat thrust.Afurtheradvancedvariationis toaddafullpushup(Figure37)after movingtotheupperpushupposition (Figure36)andbeforereturningtothe squatposition(Figure33). Anotherandquiteadvancedvariation istodoafulljumpingjackwhilein midairinthepositioninFigure35, afterenteringthefulljumpfromthe squatposition(Figure33).This variationrequiresyoutoachieve significanttimeintheair,while keepingyourbalanceduringthefull jumpandjackmovements,andshould notbeattempteduntilyouhave masteredthefulljumpsquat.Finally, itispossibletocombinethefulljump squatandalloftheseadvanced variations,movinginacontrolled successionthroughthepositionsin Figures33,36,37,36,33andthen35, includingafulljack.Thiscombination offulljumpsquatvariationsisquite
challengingandshouldonlybedone bypeopleexercisingattheadvanced leveloverall.
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8 BasicSitUps Level:Core Basicsitupsorcrunchesarea principalexerciseforconditioningour midbody.Therearethreeformsof basicsitupspresentedinthissection. Someofthekeyintermediateand advancedvariationsofthebasicsitup arepresentedinthenextsection(Sit UpVariations). SIMPLESITUP Todoasimplesitup,beginwithyour backflatontheground,kneesbent, feettogetherandflatontheground, elbowsbentandhandsinfistsatthe sideofyourhead,headstraightand facingthesky(Figure38).Next,gently liftyourheadandshouldersoffthe groundandtowardyourknees, keepingbothfeetonthegroundand yourchinoffyourchestandfacetilted upwardforoptimalmuscular alignment(Figure39).Holdthis positionforatleastafewsecondsand thenreverseyourmovement, returningtoyouroriginalstarting positionforamoment(Figure38).This completesonesimplesitup.Continue thisexercisewithoutstoppinguntil youaremoderatelywindedorabouta minute,whichevercomesfirst,to completetheset.Do13setsofbasic situps.Tointensifythisexercise,only loweryourheadandshouldershalf waytothegroundbetweeneachsit up.Worktodevelopyourstrengthso thatyoucandothefullsitupand twistedsitup. FULLSITUP Todoafullsitup,beginwithyour backflatontheground,kneesbent, feettogetherandflatontheground, elbowsbentandhandsinfistsatthe sideofyourhead,headstraightand facingup(Figure38).Next,gentlylift yourheadandshouldersoffthe groundandtowardyourknees,and simultaneouslyliftyourfeetoffthe groundandbringyourkneestoward yourhead,whilekeepingyourchinoff yourchestandfacetiltedupwardfor optimalmuscularalignment(Figure
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Figure38
Figure39
Figure40
Figure41
40).Holdthispositionforatleasta fewsecondsandthenreverseyour movement,returningtoyouroriginal startingpositionforamoment(Figure 38).Thiscompletesonefullsitup. Continuethisexercisewithout stoppinguntilyouaremoderately windedoraboutaminute,whichever comesfirst,tocompletetheset.Do1 3setsoffullsitups.Tointensifythis exercise,onlyloweryourhead, shoulders,andfeethalfwaytothe groundbetweeneachsitup. TWISTINGSITUP Todoatwistingsitup,beginwithyour backflatontheground,kneesbent, feettogetherandflatontheground, elbowsbentandhandsinfistsatthe sideofyourhead,headstraightand facingup(Figure38).Next,gentlylift yourheadandoneofyourshoulders offthegroundandthenbringthat shouldertowardyouroppositeknee, keepingbothfeetontheground,your armsroughlyperpendiculartoyour head,andyourchinoffyourchestand facetiltedupwardforoptimal muscularalignment(Figure41).Hold thispositionforatleastamomentand thenreverseyourmovement, returningtoyouroriginalstarting positionforamoment(Figure38). Continuethisexercisewithout stoppinguntilyouaremoderately windedoraboutaminute,whichever comesfirst.Thenrepeattheexercise withyourotherside,ensuringan equalnumberandintensityof repetitions.Thiscompletesonesetof twistingsitups.Do13setsoftwisting situps.Tointensifythisexercise,only loweryourheadandshoulderhalf waytothegroundbetweeneachsit up.Asavariationyoucanalternate sideswitheachsitup,insteadofdoing eachsideseparatelyinhalfsets.
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9 SitUpVariations Level:IntermediateAdvanced Anumberofintermediateand advancedsituporcrunchvariations arepossible,onceyoumasterthe basicsitupsexercises.Threekey variationsarepresentedhere:the bridgecrunch,thecrosscrunch,and thescissorcrunch.Allthesevariations intensivelyworkabroadrangeof muscles,includingthoseofthemid body. BRIDGECRUNCH Todoabridgecrunch,beginwithyour backflatontheground,kneesbent, feettogetherandflatontheground, elbowsbentandhandsinfistsatthe sideofyourhead,headstraightand facingup(Figure42).Next,gentlylift yourheadandshouldersoffthe groundandtowardyourknees, keepingyourchinoffyourchestand facetitledupwardforoptimal muscularalignment(Figure43).Hold thispositionforatleastamomentand thenreverseyourmovement, returningtoyouroriginalstarting positionforamoment(Figure42). Next,liftyourhipsintheairashighas youcomfortablycanwhilemaintaining goodformandalignment,keeping yourfeet,arms,head,andshoulders ontheground(Figure44).Holdthis positionforatleastamomentand thenreverseyourmovement, returningtoyouroriginalstarting positionforamoment(Figure42).This completesonebridgecrunch. Continuethisexercisewithout stopping,alternatinganddoingan equalnumberofcrunchesand bridges,untilyouaremoderately windedoraboutaminute,whichever comesfirst,tocompletetheset.Do1 3setsofbridgecrunches.Workto developyourstrengthsothatyoucan dothecrosscrunchandscissor crunch. CROSSCRUNCH Todoacrosscrunch,beginwithyour backflatontheground,kneesbent, feettogetherandflatontheground,
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Figure42
Figure43
Figure44
Figure45
Figure46
Figure47
elbowsbentandhandsinfistsatthe sideofyourhead,headstraightand facingup(Figure42).Next,bringone kneetowardyouwhilestraightening andpointingtheotherlegandlifting thatlegslightlyofftheground,and gentlyliftingyourheadandshoulders offthegroundandbringingthe oppositeshouldertowardyourbent knee.Keepyourchinoffyourchest andfacetitledupwardforoptimal muscularalignment(Figure44).Hold thispositionforatleastamomentand thenreverseyourpositioninasingle fluidmovement,sothattheopposite kneeisbent,theotherlegisstraight andpointed,andtheothershoulderis broughttowardthenewbentknee, whilemakingsureyourlegsand shoulderstonottouchtheground duringthiscrossovermovement (mirrorimageofFigure44).Holdthis oppositepositionforatleasta moment.Thiscompletesonecross crunch.Continuethisalternating movement,withoutreturningyour shouldersandlegstotheground,until youaremoderatelywindedorabouta minute,whichevercomesfirst.When youarereadytofinish,returntoyour originalstartingposition(Figure42)to completetheset.Do13setsofcross crunches.Forvariations,changethe speedofyourcrossovermovements andthedurationthatyouholdeach crunch,sotheexerciserangesfroma seriesoflongcrunchholdsandslow changeoversallthewaytoafairly fastcyclingmovement.Crosscrunches areaterrificintermediatemidbody conditioningexercisethatcanhelpto prepareyoufortheadvancedscissor crunch. SCISSORCRUNCH Todoascissorcrunch,anadvanced exercise,beginwithyourbackflaton theground,kneesbent,feettogether andflatontheground,elbowsbent andhandsinfistsatthesideofyour head,headstraightandfacingup (Figure42).Next,raiseonelegupso thatitisstraightandperpendicularto theground,whileextendingtheother legoutsothatitisstraightandflaton theground(Figure46).Then,while maintaininggoodoverallformand bodilyalignment,gentlybringyour headandshouldersoffthegroundand towardyouruprightknee,keeping
yourchinoffyourchestandfacetilted upwardforoptimalmuscular alignment(Figure47).Holdthis positionforatleastamomentifyou canandthenreverseyourmovement, returningtoyourpreviouspositionfor amoment(Figure46).Quicklyswitch yourlegposition(themirrorimageof Figure46)andthenrepeatthecrunch, thistimebringingyourheadand shoulderstowardthenewupright kneeforamoment(mirrorimageof Figure47)andthenreverseyour movementtoyourpreviousposition (themirrorimageofFigure46).This completesonescissorcrunchcycle. Reverseyoulegsandcontinuethis exercise,alternatingsideseachtime withoutstoppinguntilyouare moderatelywindedoraboutaminute, whichevercomesfirst.Whenyouare readytofinish,returntoyouroriginal startingposition(Figure42)to completetheset.Do13setsofbridge crunches.Worktodevelopyour strengthsothatyoucanholdthevery challengingscissorcrunchwhile keepinggoodoverallformand alignment.Forvariations,youcan changethespeedoftheexercise,and youcanrepeatthecrunchesonone sideinahalfsetbeforeswitchingto exercisetheoppositesideforanequal numberandintensityofrepetitions.
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10 SideBridges Level:IntermediateAdvanced Sidebridgesprovideintensive conditioningofthemidbody,and withvariationsandadvanced positionings,canbeusedtorigorously exercisetheentirebody. INTERMEDIATESIDEBRIDGE Todoanintermediatesidebridge, bendtheelbowofonearmandplace theforearmandpalmofthatarmon theground.Then,straightenyour entirebodyperpendiculartoyour forearm,raiseyourhipsofftheground andsupport(orbridge)yourentire bodywithyourforearmandoutsoleof yourlowerfoot,whileplacingyour freehandonyourhip(Figure48).Itis essentialthatyouensuregoodform andalignmentinthisposition.Your bodyshouldbestraight,hipsaligned withyourlegsandupperbody, shouldersinlineandperpendicularto theground,andheadalignedwith yourbodyandfacingforward.Hold thispositionwhilebreathingregularly untilyouaremoderatelywindedor aboutaminute,whichevercomes first,andthenreturntoaresting positionontheground.Repeatthe exerciseonyouroppositesideforan equaldurationandwithequal intensity.Thiscompletesone intermediatesidebridgeset.Do13 intermediatesidebridgesets.Workto developyourstrengthandbalancein theintermediatesidebridgesothat youcandotheintermediateside bridgecrunchandsidebridgekick. Ifyouarecomfortableinthe intermediatesidebridge,youcan moveontodotheintermediateside bridgecrunchandsidebridgekick. SIDEBRIDGECRUNCH Todoanintermediatesidebridge crunch,returntotheintermediate sidebridgeposition(Figure48)viathe stepsdescribedabove.Whenyouare ready,extendyourarmoverhead, whileensuringthatyourbodyremains straightandbalanced(Figure49).
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Figure48
Figure49
Figure50
Figure51
Figure52
Next,whilekeepingyourbalanceand maintaininggoodformandalignment, bringtheelbowofyourextendedarm andthekneeofyourupperleg togetherinacrunch(Figure50).Your midbodymaybendforwardslightlyin thiscrunchingmovement,butyour lowerlegshouldremainstraightand hipsalignedwithyourbodyandoff theground.Holdthesidebridge crunchforatleastamomentandthen returntothepositioninFigure49. Thiscompletesoneintermediateside bridgecrunch.Continuethisexercise withoutstoppinguntilyouare moderatelywindedoraboutaminute, whichevercomesfirst,andthen returntoarestingpositiononthe ground.Repeattheexerciseonyour oppositesideforanequalnumberand intensityofrepetitions.Thiscompletes oneintermediatesidebridgecrunch set.Do13setsofintermediateside bridgecrunches.Worktoimprovethe qualityandprecisionofyourcrunching movementovertime. SIDEBRIDGEKICK Todoanintermediatesidebridgekick, returntotheintermediatesidebridge position(Figure48)viathesteps describedabove.Whenyouareready, bringthekneeofyourupperleg towardyourupperbody,while keepingyourbalanceandmaintaining goodformandalignment.Whenyour kneeisroughlyevenwithyourhips andthethighofyourupperlegis perpendiculartothelineofyourbody, gentlykickoutthefootofthatleg untilyourfullupperlegisstraightand perpendiculartoyourbody,taking caretokickfromyourheelratherthan toesofyourfoot(Figure51).Holdthis positionforamomentifyoucanand thencarefullyreverseyourmovement sothatyourreturntothepositionin Figure48,againensuringgoodform andalignmentthroughtheentire movement.Thiscompletesone intermediatesidebridgekick. Continuethisexercisewithout stoppinguntilyouaremoderately windedoraboutaminute,whichever comesfirst,andthenreturntoa restingpositionontheground.Repeat theexerciseonyouroppositesidefor anequalnumberandintensityof repetitions.Thiscompletesone intermediatesidebridgekickset.Do
13setsofintermediatesidebridge kicks.Worktoimprovethequalityand precisionofyourkickingmovement overtime. ADVANCEDVARIATIONS:Inaddition tochangingtheduration,pace,and intensityofyoursidebridges,once youarecomfortableinthe intermediatesidebridgeexercises, youcanmoveontotheadvanced versionsofallthreesidebridge exercises.Theadvancedversionsof theseexercisesaredoneexactlylike theintermediateversions,exceptthat theupperbodyisbalancedonthe palmofthelowerhandonly,withthe fulllowerarmstraightandextended fromthefloor,insteadofbentatthe elbow(Figure52).Theadvanced versionsofthesidebridgeexercises provideintensiveconditioningofthe midbody,butrequireaddedstrength, flexibility,andbalancetobedone safelyandwithprecision.
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11 BackBridges Level:Advanced Backbridgesareanadvancedexercise thatoffersexcellenttotalbody conditioning,includingimproved stamina,balance,andflexibility.This exerciseanditsvariationsshouldonly beattemptedbyindividualsexercising comfortablyatanadvancedleveland withtheuseofaspottertoassistin entering,completing,andexitingeach exerciseposition.Withallinverted positions,thereisanextrariskofback strainandoflosingonesbalance. Todoabackbridge,beginwithyour backandheadontheground,knees bentandfeetflatonthegroundabout shoulderwidthapart,andarmsat yoursideswithyourpalmsdown (Figure53).Takeamomentto mentallypreparefortheexercise, thinkingthroughthestepsyouwill execute.Whenyouareready,bend yourelbowsandbringyourhandsto eachsideofyourhead,about shoulderwidthapart,withyourpalms flatontheground,andwithyour fingerspointingtowardyourfeetand spreadslightlyinpreparationtoaid yourbalance(Figure54).Next,taking carenottoloseyourbalance,liftyour hipsfromtheground,archyourback, andpushupwithyourarmsandlegs sothatyouarebalancingonyourfeet andhands,withyourfacelookingat theground,andyourbackarchedas evenlyaspossible(Figure55).Aska spottertocheckforgoodformand alignmentandadjustyourpositionas needed.Itmayinitiallytakemorethan oneattemptatthebackbridgebefore yourformisgoodandyouare comfortableandbalancedinthe positioninFigure55.Holdthis positionuntilyouaremoderately windedoraboutaminute,whichever comesfirst,ensuringgoodformand maintainingyourbalance.Then, carefullyreverseyourmovements, takingcaretostaybalanced,and returntoyouroriginalstarting position(Figure53).Thiscompletes onebackbridge.Do13backbridges.
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Figure53
Figure54
Figure55
Figure56
Figure57
Worktoimprovethequalityand precisionofyourbridgingmovements overtime,toheightenthemidpoint ofyourarchposition,andtoincrease thedurationthatyoucancomfortably holdthebridgeposition. VARIATIONS:Onceyouare comfortableinthebackbridgeandare abletoholdthepositioninFigure55 foranextendedtimewithoutlosing yourbalance,anumberofvariations onthebackbridgearepossible, includingthebackbridgepushupand thebackbridgelegextension.Bothof thesevariationsintensifytheback bridgeexerciseandpromoteadded conditioning,flexibility,andagility. BACKBRIDGEPUSHUP Todothebackbridgepushup,return tothebackbridgeposition(Figure55) viathestepsdescribedabove.When youareready,bendyourelbows slightlyandgentlyloweryourface untilitalmosttouchesthefloor,taking carenottoloseyourbalance(Figure 56).Holdthispositionforatleasta momentandthenstraightenyour armsandpushbackuptotheback bridgepositioninFigure55(ifyou cannotpushbackuptothisposition, askaspottertoassistyoubypressing againstyourupperbacktohelpyou returntothebridge).Thiscompletes onebackbridgepushup.Continue thisexercisewithoutstoppinguntil youaremoderatelywindedorabouta minute,whichevercomesfirst,and thenreverseyourmovements,taking caretostaybalanced,andreturnto youroriginalstartingposition(Figure 53).Thiscompletesonesetofback bridgepushups.Do13setsofback bridgepushups.Worktoimprovethe qualityandprecisionofyourpushup movementsovertime,andtoincrease thenumberofpushuprepetitionsyou cancomfortablydo. BACKBRIDGELEGEXTENSION Todothebackbridgelegextension, returntothebackbridgeposition (Figure55)viathestepsdescribed above.Whenyouareready,gently extendoneofyourlegstowardthe sky,takingcarenottoloseyour balanceandworkingtomakeyour extendedlegstraightanditsfoot pointingperpendiculartotheground
(Figure57).Holdthispositionforat leastamomentandthencarefully reverseyourmovementsuntilyou returnthebackbridgepositionin Figure55.Thiscompletesoneback bridgelegextension.Repeatthis movementwiththeotherlegforan equaldurationandwithequal intensity,andthenreverseyour movements,takingcaretostay balanced,andreturntoyouroriginal startingposition(Figure53).This completesonesetofbackbridgeleg extensions.Do13setsofbackbridge legextensions.Worktoimprovethe qualityandprecisionofyourleg extensionmovementsovertime,and toincreasethedurationofyourleg extensions.
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12 LegLifts&Extensions Level:Intermediate Legliftsandextensionsareexcellent exercisestoimprovemidandlower bodystrengthandflexibility.Bothare donefromaproneorlyingposition. Asthenamesimply,legliftsinvolve raisingthelegsfromtheground,while legextensionsinvolvemovingthelegs awayfromanuprightpositionover thebodysmidpoint.Ingeneral,leg liftsonlysecondarilyconditionthe backmuscles,whilelegextensions significantlyexercisethebackand extracaremustbetakentoavoidback injury. BASICLEGLIFT Todoabasicleglift,beginwithyour backandheadontheground,knees bent,feettogetherandflatonthe ground,andarmsatyoursideswith yourpalmsdown(Figure58).Next, bringyourkneestoyourchestwhile keepingyourback,head,andpalmson theground,andthengentlyliftyour buttocksoffofthefloorforatleasta moment(Figure59).Then,gently loweryourbuttocksbacktothe ground,keepingyourkneesbentand nearyourchestduringthisupand downmovement.Thiscompletesone basicleglift.Continuethisexercise withoutstoppinguntilyouare moderatelywindedoraboutaminute, whichevercomesfirst,andthen reverseyourmovementsandreturnto yourstartingposition(Figure58).This completesonesetofbasicleglifts.Do 13setsofbasicleglifts.Workto improvethequalityandprecisionof yourliftingmovementsovertime,to heightenandincreasethedurationof yourlifts,andtoincreasethenumber ofbasiclegliftrepetitionsyoudo,to prepareyouforthefullleglift. FULLLEGLIFT Todoafullleglift,returntothepre liftpositioninFigure58viathesteps describedabove.Next,bringyour kneestoyourchestandthenfully straightenyourlegssothattheyare perpendiculartotheground,withthe
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Figure58
Figure59
Figure60
Figure61
Figure62
Figure63
solesofyourfeetfacingupand paralleltotheground,andwithyour bodyinarightanglepositionoverall, whilekeepingyourback,head,and palmsontheground(Figure60).Hold thispositionforatleastamoment. Whenyoufirstdothepositionin Figure60,practicetwomovementsto improveyourconditioningandto prepareyouforfullleglifts.One movement,calledlegrocks,isto gentlyrockyouruprightlegsfromside toside,roughlywithinthewidthof yourshoulders,whilekeepingyour legsstraightandtogether,backonthe ground,andbodyinanoverallright angleposition.Thesecondmovement, calledlegopenings,istogentlyopen orspreadbothlegstothesidetoa distancethatiscomfortableandthen tobringthemtogetheragain,while keepingyourlegsstraightandbodyin anoverallrightangleposition,and yourback,head,andpalmsonthe ground. Ifyouarecomfortableinthese movementsfromthepositionin Figure60,youcandoafullleglift fromthepositioninFigure60(entered viathestepsdescribedabove)by gentlyliftingyourbuttocksoffofthe groundforatleastamoment(Figure 61).Then,gentlyloweryourbuttocks totheground,whilekeepingyourlegs straightandyourback,head,and palmsonthegroundduringthisup anddownmovement.Thiscompletes onebasicleglift.Continuethis exercisewithoutstopping, interspersingeitherlegrocksorleg openingsbetweeneachlegliftifyou want,untilyouaremoderatelywinded oraboutaminute,whichevercomes first,andthenreverseyour movementsandreturntoyour startingposition(Figure58).This completesonesetoffullleglifts.Do1 3setsoffullleglifts.Worktoimprove thequalityandprecisionofyourlifting movementsovertime,toheighten andincreasethedurationofyourlifts, andtoincreasethenumberoffullleg liftrepetitionsyoudo. BASICLEGEXTENSION Ifyouarecomfortabledoingfullleg lifts,includingthelegrockandleg openingvariations,anddonotsuffer
frombackstrain,youcandobasicleg extensionstofurtherimproveyour midbodyconditioning.Notethatinall formsoflegextensions,itisimportant tounderstandthatthemoreyou extendyourlegsfromaposition perpendiculartothegroundoveryour midbody(thecloseryourheelsareto theground),themoreforceisplaced onyourbackincreasingconditioning butalsotheriskofbackstrainor injury. Todoabasiclegextension,returnto thefulllegliftpreposition(Figure60) viathestepsdescribedabove.Next, moveyourlegsslightlyawayfrom yourupperbodyforatleasta moment,whilekeepingyourlegs straightandtogether,andback,head, andpalmsontheground(Figure62).If youarecomfortableinthisposition, gentlyopenyourlegstothesideand thenclosethemagaintoincreasethe intensityofthelegextension,buttake carenottostrainyourbackortoallow yourlegstomoveuncomfortablyorin anuncontrolledwayawayfromyour upperbody.Continuethisexercise withoutstoppinguntilyouare moderatelywindedoraboutaminute, whichevercomesfirst,andthen reverseyourmovementsandreturnto yourstartingposition(Figure58).This completesonesetofbasicleg extensions.Do13setsofbasicleg extensions.Worktoimprovethe qualityandprecisionofyourextension movementsovertime,toincreasethe angleanddurationofyourextensions, andtoincreasethenumberofopen andclosemovementsyoudo,to prepareyouforthefulllegextension. FULLLEGEXTENSION Ifyouarecomfortabledoingthebasic legextension,youcandothefullleg extension.Thefulllegextensionoffers intensivemidbodyconditioningfor peopleexercisingatornearan advancedlevelandwhocandothe basiclegextensionwithout discomfort.Thefulllegextensionis doneexactlylikethebasicleg extension,includingthesideways openingandclosingofthelegs,except thatupperbodyisheldinsitup position(Figure63).Toachievethis newpositionfromthepositionin Figure62,bendyourelbowsandbring
yourhandsinfiststoeachsideofyour head,andliftandholdyourupper bodyinsituppositionbeforeyou beginthelegextensionmovements, whilekeepingyourchinoffyourchest andfacetitledupwardforoptimal muscularalignment,andalways makingsureyoukeepyourlowerback onthefloor.Whenfinished,gently reverseyourmovementsbacktothe positioninFigure62andthentothe startingpositioninFigure58.Do13 setsoffulllegextensions.Workto improvethequalityandprecisionof yourextensionmovementsovertime, toincreasetheangleanddurationof yourextensions,andtoincreasethe numberofopenandclosemovements youdo.
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13 ShoulderStands Level:Intermediate Shoulderstandsprovideexcellent isometricconditioningofthemidand upperbody,helptoimproveoverall balance,andwithvariationsprovide excellentstretchingofthespine, surroundingmuscles,andmajor organs.Becauseoftheinverted positioning,shoulderstandsarean excellentcomplementtostandingor uprightexercises.Includedbeloware thehalfshoulderstand,thefull shoulderstand,theopenshoulder stand,thepointedshoulderstand, andtheplow.Allwillbefamiliarto practitionersofhathayoga. Aspotterisrecommendedtoassist youintheseandallotherinverted exercises.Also,sinceallformsofthe shoulderstandaredemanding invertedpositions,itisadvisableto restinthepositioninFigure64fora fewmomentswhenfinished,andthen totakecareandwatchfor lightheadednesswhenattemptingto stand. HALFSHOULDERSTAND Todoahalfshoulderstand,begin withyourbackandheadonthe ground,kneesbentandfeettogether andflatontheground,andarmsat yoursideswithyourpalmsdown (Figure64).Takeamomentto mentallypreparefortheexercise, thinkingthroughthestepsyouwill execute.Whenyouareready,bring yourkneestoyourchest,bendyour elbowsandplaceyourpalmsoneither sideofthesmallofyourback,letting yourelbowsandupperbackforma naturaltripodtosupportyou,and thenextendthesolesofyourfeetto theskywhilekeepingyourkneesbent atarightangleandthenworkingyour handssothatyourpalmssupportyour middleback(Figure65).Askaspotter tocheckyourpositionandadjustyour arms,hands,andlegsasneededto achievecorrectform,especially ensuringthatyourbackisstraightand perpendiculartotheground.Itmay
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Figure64
Figure65
Figure66
Figure67
Figure68
Figure69
initiallytakemorethanoneattemptat thehalfshoulderstandbeforeyour formisgoodandyouarecomfortable andbalancedinthehalfshoulder standpositioninFigure65.Ifyouare comfortable,holdthispositionuntil youaremoderatelyfatiguedorabout aminute,whichevercomesfirst,while ensuringgoodformandbalanceas youholdtheposition.Then,slowly reverseyourmovements,takingcare tostaybalanced,andreturntoyour originalstartingposition(Figure64). Thiscompletesonehalfshoulder stand.Do13halfshoulderstands. Worktoimprovethequalityand precisionofyourmovementsover time,topromotestraightnessand alignmentofyourbody,andto increasethedurationthatyouhold thehalfshoulderstandposition,to prepareyouforthefullshoulder stand. FULLSHOULDERSTAND Ifyouarecomfortableandbalancedin thehalfshoulderstand,youcanmove ontodothefullshoulderstand.Todo afullshoulderstand,returntothe halfshoulderstandposition(Figure 65)viathestepsdescribedabove. Whenyouareready,straightenyour legsandpointyourtoestowardthe sky,whileensuringthatyourbody remainsstraightandbalanced(Figure 66).Askaspottertocheckyour positionandadjustyourarms,hands, andlegsasneededtoachievecorrect form,especiallyensuringthatyour backandlegsarestraightand perpendiculartotheground.Ifyouare comfortable,holdthispositionuntil youaremoderatelyfatiguedorabout aminute,whichevercomesfirst,while ensuringgoodformandbalanceas youholdtheposition.Then,slowly reverseyourmovements,takingcare tostaybalanced,andreturntoyour originalstartingposition(Figure64). Thiscompletesonefullshoulder stand.Do13fullshoulderstands. Worktoimprovethequalityand precisionofyourmovementsover timetopromotestraightnessand alignmentofyourbody,andto increasethedurationthatyouhold thefullshoulderstandposition.As youimproveyourcontrolandbalance inthisposition,youwillbeableto moveyourpalmsclosertoyourupper
backandeventuallybeabletostand onthebackofyourheadand shoulderswithmuchlessassistance neededfromyourhandsandarmsto keepyourbodyperpendiculartothe ground,preparingyoufortheopen andpointedshoulderstandpositions. OPENSHOULDERSTAND Ifyouarecomfortableandbalancedin thefullshoulderstand,youcanmove ontodotheopenshoulderstand.To doanopenshoulderstand,returnto thefullshoulderstandposition(Figure 66)viathestepsdescribedabove. Whenyouareready,tiltyourlegs slightlytowardyourheadandslowly moveyourarmsfromyourbacktoan overheadpositiononthegroundwith yourpalmsfacingup,whileensuring thatyourbodyremainsstraightand balancedusingthemusclesofyour midbody(Figure67).Askaspotterto checkyourpositionandadjustyour arms,hands,andlegsasneededto achievecorrectform,especially ensuringthatyourbackandlegsare straightandroughlyperpendicularto theground.Ifyouarecomfortable, holdthispositionuntilyouare moderatelyfatiguedorabouta minute,whichevercomesfirst,while ensuringgoodformandbalanceas youholdtheposition.Then,slowly reverseyourmovements,takingcare tostaybalanced,andreturntoyour originalstartingposition(Figure64). Thiscompletesoneopenshoulder stand.Do13openshoulderstands. Worktoimprovethequalityand precisionofyourmovementsover timetopromotestraightnessand alignmentofyourbody,andto increasethedurationthatyouhold theopenshoulderstandposition. POINTEDSHOULDERSTAND Ifyouarecomfortableandbalancedin theopenshoulderstand,youcan moveontodothepointedshoulder stand.Todoapointedshoulderstand, returntotheopenshoulderstand position(Figure67)viathesteps describedabove.Whenyouareready, liftyourarmsfromthefloorandpoint yourfingerstowardyourtoes,palms facingyourlegs,whileensuringthat yourbodyremainsstraightand balancedusingthemusclesofyour midbody(Figure68).Askaspotterto
checkyourpositionandadjustyour arms,hands,andlegsasneededto achievecorrectform,especially ensuringthatyourback,legs,and armsarestraightandroughly perpendiculartotheground.Ifyouare comfortable,holdthispositionuntil youaremoderatelyfatiguedorabout aminute,whichevercomesfirst,while ensuringgoodformandbalanceas youholdtheposition.Then,slowly reverseyourmovements,takingcare tostaybalanced,andreturntoyour originalstartingposition(Figure64). Thiscompletesonepointedshoulder stand.Do13pointedshoulderstands. Worktoimprovethequalityand precisionofyourmovementsover timetopromotestraightnessand alignmentofyourbody,andto increasethedurationthatyouhold thepointedshoulderstandposition. PLOWPOSITION Ifyouarecomfortableandbalancedin theopenshoulderstand,youcanalso moveontodotheplowposition, affordingexcellentstretchingofthe midandupperbody.Todotheplow position,returntotheopenshoulder standposition(Figure67)viathesteps describedabove.Whenyouareready, slowlylowerbothlegstotheground untilyourtoestouchwhileensuring thatyourbodyremainsstraightand balancedusingthemusclesofyour midbody(Figure69).Askaspotterto checkyourpositionandadjustyour arms,hands,andlegsasneededto achievecorrectform.Ifyouare comfortable,holdthispositionuntil youaremoderatelyfatiguedorabout aminute,whichevercomesfirst,while ensuringgoodformandbalanceas youholdtheposition.Then,slowly reverseyourmovements,takingcare tostaybalanced,andreturntoyour originalstartingposition(Figure64). Thiscompletesoneplow.Do13 plows.Worktoimprovethequality andprecisionofyourmovementsover timetopromotestraightnessand alignmentofyourbody,andto increasethedurationthatyouhold theplowposition.Asavariation,you candoahalfplow,withoneleg loweredfromtheopenshoulderstand positionandtheotherleg perpendiculartotheground.Ifyoudo thehalfplow,raisetheloweredleg
whenyouareready,andreturntothe openshoulderstandpositionandbe suretorepeatthemovementwiththe otherlegforanequaldurationand withequalintensity. Asyouworktomastertheshoulder standanditsvariations,youwillreach apointwhereyoucandoallthese positionsinasinglesetofmovements, pausingbrieflyineachpositionover thecourseofafewminutesandthen gentlyreturningtoyouroriginal startingposition(Figure64)atthe end.
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14 HeadStands Level:Advanced Headstandsprovideexcellent isometricconditioningofthemidand upperbodyandarms,helptoimprove overallbalance,andwithvariations provideexcellentstretchingofthe spine,surroundingmuscles,andmajor organs.Becauseoftheinverted positioning,headstandsarean excellentcomplementtostandingor uprightexercises.Includedbeloware thehalfheadstand,thethreequarter headstand,thefullheadstand,the headstandwithsinglelegextension, andtheheadstandwithdoubleleg extension. Aspotterisrecommendedtoassist youintheseandallotherinverted exercises.Also,sinceallformsofthe headstandaredemandinginverted positions,itisadvisabletorestinthe positioninFigure70forafew momentswhenfinished,andthento takecareandwatchfor lightheadednesswhenattemptingto stand. HALFHEADSTAND Todoahalfheadstand,beginwith yourheadandforearmsonthe ground,elbowsbent,handsclasped behindyourheadtoformatripod, bodybentatthewaist,legsstraight, andfeettogetherandrestingonyour toes(Figure70).Takeamomentto mentallypreparefortheexercise, thinkingthroughthestepsyouwill execute.Whenyouareready,gently bringyourkneestoyourchestandlet yourfeetriseintotheairasyoucenter yourweightoveryourheadandarms (Figure71).Askaspottertocheck yourpositionandadjustyourarms, hands,andlegsasneededtoachieve correctform,especiallyensuringthat yourbackisroughlystraightand perpendiculartotheground.Itmay initiallytakemorethanoneattemptat thehalfheadstandbeforeyourform isgoodandyouarecomfortableand balancedinthehalfheadstrand position.Ifyouarecomfortable,hold
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Figure70
Figure71
Figure72
Figure73
Figure74
Figure75
thispositionuntilyouaremoderately fatiguedoraboutaminute,whichever comesfirst,whileensuringgoodform andbalanceasyouholdtheposition. Then,slowlyreverseyourmovements, takingcaretostaybalanced,and returntoyouroriginalstarting position(Figure70).Thiscompletes onehalfheadstand.Do13halfhead stands.Worktoimprovethequality andprecisionofyourmovementsover timetopromotestraightnessand alignmentofyourbody,andto increasethedurationthatyouhold thehalfheadstandposition. THREEQUARTERHEADSTAND Ifyouarecomfortableandbalancedin thehalfheadstand,youcanmoveon todothethreequarterheadstand.To doathreequarterheadstand,return tothehalfheadstandposition(Figure 71)viathestepsdescribedabove. Whenyouareready,gentlyrotate yourhipsandmoveyourfeetbehind you,keepingyourkneesbent,sothat yourshinsriseupandbecomeparallel totheground,whileensuringthat yourbodyremainsstraightand balanced(Figure72).Askaspotterto checkyourpositionandadjustyour arms,hands,andlegsasneededto achievecorrectform,especially ensuringthatyourbackandupperlegs (fromyourhipstoyourknees)are straightandroughlyperpendicularto theground.Ifyouarecomfortable, holdthispositionuntilyouare moderatelyfatiguedorabouta minute,whichevercomesfirst,while ensuringgoodformandbalanceas youholdtheposition.Then,slowly reverseyourmovements,takingcare tostaybalanced,andreturntoyour originalstartingposition(Figure70). Thiscompletesonethreequarter headstand.Do13threequarter headstands.Worktoimprovethe qualityandprecisionofyour movementsovertimetopromote straightnessandalignmentofyour body,andtoincreasetheduration thatyouholdthethreequarterhead standposition. FULLHEADSTAND Ifyouarecomfortableandbalancedin thethreequarterheadstand,youcan moveontodothefullheadstand.To doafullheadstand,returntothe
threequarterheadstandposition (Figure72)viathestepsdescribed above.Whenyouareready,gently raiseandpointyourtoestothesky, bringingyourkneestothemidlineof yourbodytooffsettheweightofyour feet,whileensuringthatyourbody remainsstraightandbalanced(Figure 72).Askaspottertocheckyour positionandadjustyourarms,hands, andlegsasneededtoachievecorrect form,especiallyensuringthatyour back,legs,andfeetarestraightand perpendiculartotheground.Ifyouare comfortable,holdthispositionuntil youaremoderatelyfatiguedorabout aminute,whichevercomesfirst,while ensuringgoodformandbalanceas youholdtheposition.Then,slowly reverseyourmovements,takingcare tostaybalanced,andreturntoyour originalstartingposition(Figure70). Thiscompletesonefullheadstand.Do 13fullheadstands.Worktoimprove thequalityandprecisionofyour movementsovertimetopromote straightnessandalignmentofyour body,andtoincreasetheduration thatyouholdthefullheadstand position. VARIATIONS:Ifyouarecomfortable andbalancedinthefullheadstand,a numberofheadstandvariationsare possible,includingthesingleleg extensionanddoublelegextension. SINGLELEGEXTENSION Todotheheadstandwithsingleleg extensionposition,returntothefull headstandposition(Figure73)viathe stepsdescribedabove.Whenyouare ready,slowlyloweronelegtothe grounduntilyourtoestouch,while ensuringthatyourbodyremains straightandbalancedusingthe musclesofyourmidbody(Figure74). Askaspottertocheckyourposition andadjustyourarms,hands,andlegs asneededtoachievecorrectform, especiallyensuringthatyourbackand legsarestraight.Ifyouare comfortable,holdthispositionforat leastamomentwhileensuringgood formandbalance.Then,slowly reverseyourmovements,takingcare tostaybalanced,andreturntothefull headstandposition(Figure73).Be suretorepeatthemovementwiththe otherleg foranequaldurationand
withequalintensity. Finally,slowly reverseyourmovements,takingcare tostaybalanced,andreturntoyour originalstartingposition(Figure70). Thiscompletesoneheadstandwith singlelegextensionset.Do13head standswithsinglelegextensionsets. Worktoimprovethequalityand precisionofyourmovementsover timetopromotestraightnessand alignmentofyourbody,andto increasethedurationthatyouhold theheadstandwithsingleleg extensionposition. DOUBLELEGEXTENSION Todotheheadstandwithdoubleleg extensionposition,returntothefull headstandposition(Figure73)viathe stepsdescribedabove.Whenyouare ready,slowlylowerbothlegstothe grounduntilyourtoestouch,while ensuringthatyourbodyremains straightandbalancedusingthe musclesofyourmidbody(Figure75). Askaspottertocheckyourposition andadjustyourarms,hands,andlegs asneededtoachievecorrectform, especiallyensuringthatyourbackand legsarestraight.Ifyouare comfortable,holdthispositionforat leastamoment,whileensuringgood formandbalance.Then,slowly reverseyourmovements,takingcare tostaybalanced,andreturntothefull headstand(Figure73)andthento youroriginalstartingposition(Figure 70).Thiscompletesoneheadstand withdoublelegextension.Do13 headstandswithdoubleleg extensions.Worktoimprovethe qualityandprecisionofyour movementsovertimetopromote straightnessandalignmentofyour body,andtoincreasetheduration thatyouholdtheheadstandwith doublelegextensionposition. Asyouworktomastertheheadstand anditsvariations,youwillreacha pointwhereyoucandoallthese positionsinasinglesetofmovements overthecourseofafewminutes, pausingbrieflyineachpositionand thengentlyreturningtoyouroriginal startingposition(Figure70)atthe end.
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15 HandStands Level:Advanced Handstandsprovideexcellent isometricconditioningofthemidand upperbodyandarms,andhelpto improveoverallbalance.Becauseof theinvertedpositioning,handstands areanexcellentcomplementto standingoruprightexercises.Included belowarethehalfhandstandpush up,thefullhandstand,andthefull handstandpushup. Aspotterisrecommendedtoassist youintheseandallotherinverted exercises.Also,sinceallformsofthe handstandaredemandinginverted positions,itisadvisabletorestinthe positioninFigure76orsittingonyour kneesforafewmomentswhen finished,andthentotakecareand watchforlightheadednesswhen attemptingtostand. HALFHANDSTANDPUSHUP Todoahalfhandstandpushup, beginwithyourhandsontheground aboutshoulderwidthapart,arms straight,bodybentatthewaist,legs straight,andfeettogetherandresting onyourtoes(Figure76).Whenyou areready,gentlybendyourelbows andloweryourfacetowardthe ground,keepingyourlegsstraight. Stopbeforeyourfacetouchesthe ground.Holdthispositionforatleast severalsecondsandthenreverseyour movement,returningtoyouroriginal startingpositionforamoment(Figure 76).Thiscompletesonehalfhand standpushup.Continuethisexercise withoutstoppinguntilyouare moderatelywindedoraboutaminute, whichevercomesfirst,andthen returntothepositioninFigure76to completetheset.Do13setsofhalf handstandpushups. FULLHANDSTAND Ifyouarecomfortableandbalancedin thehalfhandstandpushup,youcan moveontodothefullhandstand.To doafullhandstand,returntothe positioninFigure 72viathesteps
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Figure76
Figure77
Figure78
describedabove,butusingaspotter andoptionallyatasolidwall.Takea momenttomentallyprepareforthe exercise,thinkingthroughthesteps youwillexecute.Whenyouareready, gentlykickupyourfeetandlegsinto thefullhandstandposition,centering yourweightoveryourhandsand pointingyourtoesusingawallor spotteratfirst(Figure77).Aska spottertocheckyourpositionand adjustyourarms,hands,andlegsas neededtoachievecorrectform, especiallyensuringthatyourbackis roughlystraightandperpendicularto theground.Itwilllikelytakemultiple attemptsatthefullhandstandbefore yourformisgoodandyouare comfortableandbalancedinthefull handstrandposition(evenwhen usingaspotterandasolidwalltoaid yourbalance).Ifyouarecomfortable, holdthispositionuntilyouare moderatelyfatiguedorabouta minute,whichevercomesfirst,while ensuringgoodformandbalanceas youholdtheposition.Then,slowly reverseyourmovements,takingcare tostaybalanced,andreturntoyour originalstartingposition(Figure76). Thiscompletesonefullhandstand. Do13fullhandstands.Workto improvethequalityandprecisionof yourmovementsovertimeto promotestraightnessandalignment ofyourbody,toachieveunassisted balanceandcontrolinthisposition, andtoincreasethedurationthatyou holdthefullhandstandposition. FULLHANDSTANDPUSHUP Ifyouarecomfortableandbalancedin thefullhandstand(withaspotterand asolidwalltoaidyourbalance,or unaided),anumberofvariationsare possible,includingthefullhandstand pushup.Todothefullhandstand pushup,returntothefullhandstand position(Figure77)viathesteps describedabove,usingaspotterand optionallyatasolidwall.Whenyou areready,gentlybendyourelbows andloweryourfacetowardthe ground,stoppingabouthalfwaytothe groundatfirst,andthenjustshortof thegroundasyoudevelop competencyinthisexercise,always ensuringthatyouremainincontrolof yourbodyweightandthatyourbody remainsstraightandbalancedusing
themusclesofyourarmsandmid body(Figure78).Askaspotterto checkyourpositionandadjustyour arms,hands,andlegsasneededto achievecorrectform,especially ensuringthatyourbackandlegsare straight.Ifyouarecomfortableinthe loweredposition,holdthispositionfor atleastseveralseconds,while ensuringgoodformandbalance,and thenreverseyourmovement, returningtothefullhandstand positionforamoment(Figure77).This completesonefullhandstandpush up.Continuethisexercisewithout stoppinguntilyouaremoderately windedoraboutaminute,whichever comesfirst.Then,slowlyreverseyour movements,takingcaretostay balanced,andreturntoyouroriginal startingposition(Figure76).This completesonefullhandstandpush upset.Do13setsoffullhandstand pushups. Asyouworktomasterthefullhand standanditspushupvariation,you willreachapointwhereyoucandoall thesepositionsinasinglesetof movements,pausingbrieflyineach positionandthengentlyreturningto youroriginalstartingposition(Figure 76)attheend.
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16 FrontBridges Level:IntermediateAdvanced Frontbridgesencompassanumberof exercisesdesignedtoconditionour midbodyandareanimportant complementtosituporcrunch exercises.Sinceourexistingmidbody strengthcanrangefromonlyfairall thewaytoexcellent,evenforpeople exercisingattheintermediatelevel, frontbridgevariationsallowfor progressivemidbodyexerciseat manylevelsofintensity.Included belowarethebasicfrontbridge,the frontdrawbridge,thebasicplank,the plankclimb,theplankcrunch,the plankcross,andthe(advancedlevel) fullfrontbridge. BASICFRONTBRIDGE Todoabasicfrontbridge,beginwith yourforearmsandpalmsonthe ground,elbowsbent,feettogether andrestingonyourtoes,withyour bodyraisedfromtheground,and waistandlegsstraight(Figure79).Ask afriendtocheckyourpositionand adjustyourbodyasneededtoachieve correctform.Ifyouarecomfortable, holdthispositionuntilyouare moderatelyfatiguedorabouta minute,whichevercomesfirst,while ensuringgoodformandbalanceas youholdtheposition.Then,slowly loweryourselftothegroundandrest foramoment.Thiscompletesone basicfrontbridge.Do13basicfront bridges.Worktoimprovethe straightnessandalignmentofyour body,andtoincreasetheduration thatyouholdthebasicfrontbridge position. FRONTDRAWBRIDGE Ifyouarecomfortableandbalancedin thebasicfrontbridge,youcanmove ontodothefrontdrawbridge.Todoa frontdrawbridge,returntothebasic frontbridgeposition(Figure79)via thestepsdescribedabove.Whenyou areready,gentlybringyourface towardtheskywhilearchingyour backandbringingyourchestforward (Figure80).Ideally,youwillkeepyour
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Figure79
Figure80
Figure81
Figure82
Figure83
Figure84
Figure85
Figure86
hipsandstomachoffthegroundbut youmayneedtorestyourmidbody onthegroundatfirst.Holdthis positionforatleastamomentand thengentlyreverseyourmovements, returningtothebasicfrontbridge positionandthenimmediatelyraising yourhipsandbuttocksashighasyou cantowardtheskywhilekeepingyour balanceandsupportingyourselfwith yourforearmsandtoes(Figure81). Holdthispositionforatleasta momentandthenreverseyour movementsuntilyouarebackinthe positioninFigure80.Thiscompletes onefrontdrawbridge.Continuethis exercisewithoutstoppinguntilyou aremoderatelywindedorabouta minute,whichevercomesfirst.Then, returntothebasicfrontbridge positioninFigure79,andthenslowly loweryourselftothegroundandrest foramoment.Thiscompletesone frontdrawbridgeset.Do13front drawbridgesets.Worktoimprovethe qualityandprecisionofyour movementsovertimetopromote controlandalignmentofyourbody, andtoincreasetheintensityofthe exerciseandthedurationthatyou holdtheraisedpositions. BASICPLANK Ifyouarecomfortableandbalancedin thefrontdrawbridgeexercise,youcan moveontodothebasicplankandits variations.Todoabasicplank,simply assumethefullupperpushup position,withyourhandsandfeeton theground,armsstraightand shoulderwidthapart,fingerstogether andpointinginlinewithyourbody, backandlegsstraightandlevel,head facingthegroundandlevel,feet togetherandrestingonyourtoes (Figure82).Askafriendtocheckyour positionandadjustyourbodyas neededtoachievecorrectform.Ifyou arecomfortable,holdthisposition untilyouaremoderatelyfatiguedor aboutaminute,whichevercomes first,whileensuringgoodformand balanceasyouholdtheposition. Then,slowlyloweryourselftothe groundandrestforamoment.This completesonebasicplank.Do13 basicplanks.Worktoimprovethe straightnessandalignmentofyour body,andtoincreasetheduration thatyouholdthebasicplankposition.
VARIATIONS:Onceyouare comfortableinthebasicplank,a numberofvariationsarepossible. Fourareincludedinthissection:the elevateddrawbridge,theplankclimb, theblankcrunch,andtheplankcross. Notethatthelastthreeoftheseplank variationsconditiononesideofthe bodyatatime.Itisessentialthatyou exerciseeachsideofthebodyforan equalnumberofrepetitionsandwith equalintensity,whetherbyalternating sideswitheachrepetitionorbydoing halfsetsoneachsideandthen switchingovertoexercisetheother sideequallytocompletetheset. ELEVATEDDRAWBRIDGE Asimplevariationonthebasicplankis tocombineitwiththetwopositions fromthefrontdrawbridge,exceptthat thearmsarekeptstraightandresting onthehandsonly,insteadofonthe forearms. PLANKCLIMB Todotheplankclimb,returntothe basicplankposition(Figure82)viathe stepsdescribedabove.Whenyouare ready,quicklybringonefoottothe groundabouthalfwaytoyourhands inasteppingmovement,lettingthe kneeofthatlegbendandcomeup towardyourchest,whilekeepingyour arms,backandotherlegstraight (Figure83).Holdthispositionforat leastamoment,andthenquickly reverseyourmovementstoreturnto thebasicplank.Immediatelyrepeat thismovementwithyourotherfoot andleg.Thiscompletesoneplank climb.Continuethisexercisewithout stoppinguntilyouaremoderately windedoraboutaminute,whichever comesfirst.Then,returntothebasic plankpositioninFigure82,andthen slowlyloweryourselftotheground andrestforamoment.Thiscompletes oneplankclimbset.Do13plank climbsets. PLANKCRUNCH Todotheplankcrunch,returntothe basicplankposition(Figure82)viathe stepsdescribedabove.Whenyouare ready,quicklybringonekneetoyour chestinacrunchingmovementwhile keepingthefootofthatlegoffthe
groundandkeepingyourarms,back andotherlegstraight(Figure84).Hold thispositionforatleastamoment, andthenquicklyreverseyour movementstoreturntothebasic plank.Immediatelyrepeatthis movementwithyourotherkneeand leg.Thiscompletesoneplankcrunch. Continuethisexercisewithout stoppinguntilyouaremoderately windedoraboutaminute,whichever comesfirst.Then,returntothebasic plankpositioninFigure82,andthen slowlyloweryourselftotheground andrestforamoment.Thiscompletes oneplankcrunchset.Do13plank crunchsets. PLANKCROSS Todotheplankcross,returntothe basicplankposition(Figure82)viathe stepsdescribedabove.Whenyouare ready,quicklybringonekneetoyour chestintheplankcrunchmovementin thepositioninFigure84andthen immediatelypointthatkneeacross themidlineofyourbodyasfarasyou can,whilekeepingthefootofthatleg offthegroundandkeepingyourarms, backandotherlegstraight(Figure85). Holdthispositionforatleasta moment,andthenquicklyreverse yourmovementstoreturntothebasic plankpositioninFigure82. Immediatelyrepeatthismovement withyourotherkneeandleg.This completesoneplankcross.Continue thisexercisewithoutstoppinguntil youaremoderatelywindedorabouta minute,whichevercomesfirst.Then, returntothebasicplankpositionin Figure82,andthenslowlylower yourselftothegroundandrestfora moment.Thiscompletesoneplank crossset.Do13plankcrosssets. Inalloftheseplankvariations,workto improvethequalityandprecisionof yourmovementsovertime,to promotecontrolandalignmentof yourbody,andtoincreasethe intensityoftheexerciseandthe durationthatyouholdtheraisedleg positions. FULLFRONTBRIDGE Ifyoucandothebasicplankandall theplankvariationspresentedabove comfortablyandareexercisingatan advancedlevel,youcandothefull
frontbridge(anadvancedlevel exercise).Thefullfrontbridgeisavery strenuousexercisethatconditionsand stressestheentirebody,includingthe neckandback,andyoushouldusea spotteruntilyoufullymasterthis quiteintenseexercise. Todothefullfrontbridge,returnto thebasicfrontbridgeposition(Figure 79)viathestepsdescribedabove. Whenyouareready,gentlylower yourforeheadtothegroundand positionittosupportyourbody weight(extrapaddingunderyour foreheadmaybeneeded).Gradually reducetheamountofweightonyour forearmsbyslowlyliftingthemand shiftingmoreweighttoyourforehead. Ifyoucanbearyourupperbody weightonyourforeheadandremain balancedwithoutuseofyourarms, placeyourhandsbehindyourback (Figure86).Askaspottertocheck yourpositionandadjustyourback, arms,andlegsasneededtoachieve correctform,especiallyensuringthat yourneck,back,andlegsareroughly straightandparalleltotheground.If youarecomfortable,holdthisposition untilyouaremoderatelyfatiguedor aboutaminute,whichevercomes first,whileensuringgoodformand balanceasyouholdtheposition. Then,slowlyreverseyourmovements, takingcaretostaybalanced,and returntoyouroriginalstarting position(Figure79),andthenslowly loweryourselftothegroundandrest foramoment.Thiscompletesonefull frontbridge.Do13fullfrontbridges. Worktoimprovethequalityand precisionofyourmovementsover timetopromotecontroland alignmentofyourbody,andtoextend thedurationthatyouholdthefull frontbridgeposition.
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17 LegBridges Level:Intermediate Legbridgesworktostrengthenand promoteflexibilityinourlowerbody, andoftenconditionmusclesthatare greatlyunderutilizedinthecourseof dailylife.Includedbelowaretwo versionsoflegbridges:theisometric (stationary)straddlebridgeandthe dynamic(moving)hoppingbridge. STRADDLEBRIDGE Todoastraddlebridge,beginina standingpositionwithyourarmsat yoursidesandthenkickoutyourlegs andarmssothatyourfeetareatleast shoulderwidthapartandpointing slightlyoutward,yourarmsare straightouttothesideandparallelto theground,yourbackandheadare straightandperpendiculartothe ground,andyourheadisleveland facingforward.Gentlybendyour kneesandloweryourbodyuntilyour upperlegsareroughlyparalleltothe ground(Figure87).Askafriendto checkyourpositionandadjustyour bodyasneededtoachievecorrect form.Ifyouarecomfortable,holdthis positionuntilyouaremoderately fatiguedoraboutaminute,whichever comesfirst,whileensuringgoodform andbalanceasyouholdtheposition. Then,slowlyraiseyourbodyandkick backtoastandingposition.This completesonestraddlebridge.Do13 straddlebridges.Asavariationofthis exercisethatengagesmoreofyour midbody,yourcandothestraddle bridgewithyourarmsoverhead insteadofoutstretchedtotheside (Figure88).Worktoimprovethe straightnessandalignmentofyour body,andtoincreasetheduration thatyouholdthestraddlebridge position. HOPPINGBRIDGE Todoahoppingbridge,returntothe basicstraddlebridgeposition(Figure 87)viathestepsdescribedabove,but thistimekeepyourlegsnomorethan shoulderwidthapartandbringyour handsinfistsinfrontofyourchest
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Figure87
Figure88
Figure89
Figure90
withyourelbowsbent(Figure89). Whenyouareready,bringyourfeet almosttogetherwithahop(aslight jump),keepingtherestofyourbodyin thesamepositionasbefore(Figure 90).Holdthispositionforamoment andthenreverseyourmovementwith anotherhoptoreturntotheposition inFigure89.Thiscompletesone hoppingbridge.Continuethisexercise withoutstoppinguntilyouare moderatelywindedoraboutaminute, whichevercomesfirst.Then,returnto astandingpositionwithajump.This completesonehoppingbridgeset.Do 13hoppingbridgesets.Forvariation, changethespeedofyourhopping movement,rangingfromincludinga sustainedpauseineachpositionall thewaytoaveryrapidhopping movement.Worktoimprovetheform andalignmentofyourbody,andto increasethedurationandintensityof yourhoppingbridges.
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18 FrontKicks Level:Intermediate Frontkicksimprovelowerandmid bodystrength,aswellasoverall coordination,balance,andagility. IMPORTANTNOTE:Thefocusofthis exerciseisonphysicalconditioning, ratherthanselfdefense.Whenusing thefrontkickinselfdefense,itshould beonlyafterconflictavoidance techniquesandverbalandnonverbal calmingofapotentialadversaryhave beentried.Whenkickinginself defense,itisessentialtomaintain yourphysicalbalanceandmental composure,tokickwithsufficient forceandspeedatavulnerablearea, andtowithdrawyourlegquicklyso thatitisnotseizedbyyouradversary. Thefollowingexercisedescriptionis notasubstitutefortraininginself defensetechniquesbyaqualified instructor. Todoafrontkick,beginwithyourfeet facingforwardandslightlyapart,arms atyoursides,backandlegsstraight, andheadstraightandlevel(Figure 91).Takeamomenttomentally preparefortheexercise,thinking throughthestepsyouwillexecute. Whenyouareready,gentlybringone legstraightbackinareverselunge, restingthefootofthatlegonyour toesandtakingcarenottoloseyour balanceorstrikeyourkneeonthe ground.Bendyourfrontknee,bring yourhandsinfistsinfrontofyourface andneck,keepyourfaceforwardand level,andholdyoureyesonyour eventualkicktarget(Figure92). Quicklymoveyourbacklegforward, leadingwiththeknee,andbringthe kneeofthatlegintoakneekickin frontofyou,sothatyourmovingknee endsupinfrontofyourchest(Figure 93).Withoutstopping,reverseyour movementstoreturntotheposition inFigure94(samepositionasinFigure 92repeatedtoemphasizereturnto backlungebeforefullkick),taking caretokeepgoodformandalignment andnottoloseyourbalance.Oncethe
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Figure91
Figure92
Figure93
Figure94
Figure95
toesofyourbackfootreachthe ground,immediatelymoveyourback legforwardagain,leadingonceagain withtheknee,butthistimeallowing yourfoottocomeforwardintoafull frontkick,whichshouldbethrown fromtheheelratherthanthetoesof thekickingfoot(Figure95). Immediatelyreverseyourmovements toreturntothepositioninFigure94. Thiscompletesonefrontkickcycle. Continuethisexercisewithout stoppingwiththesameleguntilyou aremoderatelywindedorabouta minute,whichevercomesfirst.Then, reverseyourmovementstoreturnto thestandingpositioninFigure91.This completesonefrontkickhalfset. Repeattheexercisewiththeotherleg foranequaldurationandwithequal intensitytocompleteonefrontkick set.Do13frontkicksets.Workto improvetheformandalignmentof yourbodyandtoincreasetheforce, height,andspeedofyourfrontkicks.
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19 SideKicks Level:Intermediate Sidekicksimprovelowerandmid bodystrength,aswellasoverall coordination,balance,andagility. IMPORTANTNOTE:Thefocusofthis exerciseisonphysicalconditioning, ratherthanselfdefense.Whenusing thesidekickinselfdefense,itshould beonlyafterconflictavoidance techniquesandverbalandnonverbal calmingofapotentialadversaryhave beentried.Whenkickinginself defense,itisessentialtomaintain yourphysicalbalanceandmental composure,tokickwithsufficient forceandspeedatavulnerablearea, andtowithdrawyourlegquicklyso thatitisnotseizedbyyouradversary. Thefollowingexercisedescriptionis notasubstitutefortraininginself defensetechniquesbyaqualified instructor. Todoasidekick,beginwithyourfeet facingforwardandslightlyapart,your backandlegsstraight,headaligned andlevel,whilebringingyourhandsin fistsinfrontofyourfaceandneck withyourelbowsbent(Figure96). Takeamomenttomentallyprepare fortheexercise,thinkingthroughthe stepsyouwillexecute.Whenyouare ready,turnyourupperbodytoone side,gentlybringyourbackleg(the oneawayfromyourface)backwarda halfstep,withthetoesofyourback legpointedoutandback,andthe kneeofthatlegbent,keepingyour frontlegandupperbodystraightand crouchingdownslightly,whiletaking carenottoloseyourbalanceand holdingyoureyesonyoureventual kicktarget(Figure97).Quicklymove yourbackfootforward,sothatit comestorestonitstoesbehindyour frontfoot(Figure98).Immediately raiseyourforwardkneetowardyour chest,pivotyourhipsslightlyupward sothatyourhipsbecomeroughly perpendiculartotheground,and lowertheheelofyourbackfoottothe ground.Withoutstoppingandwith
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Figure96
Figure97
Figure98
Figure99
yourfrontfootparalleltotheground, bringyourfrontfootforwardintoa fullsidekick,whichshouldbethrown fromtheheelratherthanthetoesof thekickingfoot(Figure99). Immediatelyreverseyourmovements toreturntothepositioninFigure97. Thiscompleteonesidekick.Continue thisexercisewithoutstoppingwiththe sameleguntilyouaremoderately windedoraboutaminute,whichever comesfirst.Then,reverseyour movementstoreturntothestanding positioninFigure96.Thiscompletes onesidekickhalfset.Repeatthe exerciseontheothersideandwith theotherlegforanequalduration andwithequalintensitytocomplete onesidekickset.Do13sidekicksets. Worktoimprovetheformand alignmentofyourbodyandto increasetheforce,height,andspeed ofyoursidekicks.
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20 ArmPunches Level:Intermediate Armpunchesimproveupperbodyand armstrength,aswellasoverall coordination,balance,andagility. Includedbelowaretheuppercutarm punchandthestraightarmpunch. IMPORTANTNOTE:Thefocusofthis exerciseisonphysicalconditioning, ratherthanselfdefense.Whenusing armpunchesinselfdefense,itshould beonlyafterconflictavoidance techniquesandverbalandnonverbal calmingofapotentialadversaryhave beentried.Whenpunchinginself defense,itisessentialtomaintain yourphysicalbalanceandmental composure,toprotectyourselfwith yourraisedarms,topunchwith sufficientforceandspeedata vulnerablearea,andtowithdrawyour armsquicklysothattheyarenot seizedbyyouradversary.The followingexercisedescriptionisnota substitutefortraininginselfdefense techniquesbyaqualifiedinstructor UPPERCUTARMPUNCH Todoanuppercutarmpunch,begin withyourfeetfacingforwardand aboutshoulderwidthapart,yourback andlegsstraight,headalignedand level,whilebringingyourhandsinfists infrontofyourchestwithyourelbows bent(Figure100).Takeamomentto mentallypreparefortheexercise, thinkingthroughthestepsyouwill execute.Whenyouareready,quickly pivotyourhipsaboutfifteendegrees towardonesideofyourbody.Thiswill naturallycauseanuppercutpunchto bethrownbythearmontheforward movingsideofyourbody.Directthe punchawayfromyou,beingcareful nottopunchyourself,butdonot intentionallytrytoextendyourarm, astheuppercutarmpunchshould originateinthebody,notthearms (Figure101).Immediatelyreverseyour movementandreturntotheposition inFigure100.Thiscompletesone uppercutarmpunch.Continuethis exercisewithoutstoppinguntil
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Figure100
Figure101
Figure102
Figure103
moderatelywindedoraboutaminute, whichevercomesfirst,andeither alternatingsideswitheachpunchor doingtwoconsecutivehalfsetson eachsideofyourbody.Thiscompletes oneuppercutarmpunchset.Do13 uppercutarmpunchsets.Workto improvetheformandalignmentof yourbodytoincreasetheforce, speed,frequency,anddurationof yourarmpunches,andtomoredeeply involveyourstomachandchest musclesinthepunchingmovement. STRAIGHTARMPUNCH Todoastraightarmpunch,beginwith yourfeetfacingforwardandabout shoulderwidthapart,yourbackand legsstraight,headalignedandlevel, whilebringingyourhandsinfistsin frontofyourchestwithyourelbows bent(Figure102).Takeamomentto mentallypreparefortheexercise, thinkingthroughthestepsyouwill execute.Whenyouareready,bring bothfistsupinfrontofyourfaceand neck,andquicklythrowapunchwith onearmstraightinfrontofyouat aboutchestheight,turningyour shoulderslightlyinthedirectionofthe punchsothatthepunchcomesfrom boththebodyandthearms(Figure 103).Immediatelyreverseyour movementandreturntotheposition inFigure102,withyourfistskeptupin frontofyourfaceandneck.This completesonestraightarmpunch. Continuethisexercisewithout stoppinguntilmoderatelywindedor aboutaminute,whichevercomes first,andeitheralternatingsideswith eachpunchordoingtwoconsecutive halfsetsoneachsideofyourbody. Thiscompletesonestraightarmpunch set.Do13straightarmpunchsets. Worktoimprovetheformand alignmentofyourbodytoincreasethe force,speed,frequency,andduration ofyourarmpunches,andtomore deeplyinvolveyourupperbody musclesinthepunchingmovement. COMBINEDPUNCHESANDKICKS Onceyouhavemasteredthesearm punchexercises,youcancombine them,aswellasthelegkickexercises onceyouhavemasteredthem,intoa dynamicmockselfdefenseexercise. Todothis,begininthepositionin Figure102andstarta"fighterdance"
ontheballsofyourfeetandtoes,by movingquicklyaroundyouinan irregularfigureeightpattern,with yourkneesslightlybentandfistsin frontofyou,alternatingwhichlegyou leadwith,andholdingyoureyeson youreventualpunchandkicktarget. Practicedefendingyourselfagainst imaginedpunchesandkickswith sweepingmovementsofyourarms andbyjumpingoutofthewaywith yourdancemovement,variably keepingoneleginfrontandtheother slightlybehindyou,andeachtime returningtoyouroriginalpositionwith yourarmsraisedinfistsandheelsof theground.Whenyouareready, begintoaddyourownvaryingarm punchesandkneeandfootkicks, adaptedfromthedescriptionsabove, toyourimprovisedroutine.Workto improvetheformandalignmentof yourbodytoincreasetheforce, speed,frequency,anddurationof yourfighterdance,punching,and kickingmovements.Inyourfighter dancemovement,practicestepping intoyourstraightarmpunches,with thesamesidelegasthearmyouare punchingwith,foraddedspeedand force.Alwaysremembertoquickly withdrawallofyourkicksand punches,andtokeepyourbodyaway fromyourmockopponentorto defendyourselfwithsweepingarm blocks.
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21 BodyBalancing Level:Core Begintowinddownyourworkout eachtimewithbodybalancing exercises.Bodybalancingpromotes coordinationandagility,andprovides conditioningofmuchofthebody. Balancingalsopromotesemotional andmentalcomposure,andisan excellentcomplementtomore dynamicandstrenuousexercises. Includedbelowaretherocking balance,theuprightbalance,andthe fullbodybalance.Allshouldbedone onbothsidesofthebodyforanequal durationandwithequalintensity. Notethatitmayinitiallytakemore thanoneattemptateachexercise beforeyourformisgoodandyouare comfortableandbalancedineach position. ROCKINGBALANCE Todoarockingbalance,beginwith yourfeetfacingforwardandslightly apart,armsatyoursides,backand legsstraight,andheadstraightand level(Figure104).Bendyourelbows andplaceyourhandsbyyourwaist, andthengentlyliftonelegashighas youcaninfrontofyou,takingcarenot toloseyourbalance,whilekeeping yourback,legs,andheadasstraightas possible(Figure105).Ifyouare comfortable,holdthispositionfora momentandthenreverseyour movement,butnowcarryingyourleg behindyouasfarasyoucan,without touchingthefloorandbending forwardslightly,againtakingcarenot toloseyourbalance,whilekeeping yourback,legs,andheadasstraightas possible(Figure106).Thiscompletes onerockingbalance.Continuethis exercisewithoutstoppingonthesame sideuntilyouaremoderatelywinded oraboutaminute,whichevercomes first,andthenreturntoyouroriginal startingpositioninFigure104.Repeat theexerciseonyourothersideforthe samedurationandwithequal intensity.Thiscompletesonerocking balanceset.Do13rockingbalance sets.Asvariations,youcandothis
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Figure104
Figure105
Figure106
Figure107
Figure108
exercisewithyourarmsextended straightouttothesideoroverhead, insteadofbent,andwithfistsatyour waist.Worktoimprovetheformand alignmentofyourbody,andto increasethedurationandheightof yourrockingmovement. UPRIGHTBALANCE Todoanuprightbalance,beginwith yourfeetfacingforwardandslightly apart,armsatyoursides,backand legsstraight,andheadstraightand level(Figure104).Raiseyourarms straightoverhead,pointyourfingers tothesky,andcarefullyliftonefoot offtheground,takingcarenottolose yourbalance,whilekeepingyourback andotherlegstraight,andkeeping yourheadlevelandlookingforwardor atapointonthegroundinfrontof you(Figure107).Ifyouare comfortable,holdthispositionuntil youaremoderatelyfatiguedorabout aminute,whichevercomesfirst,and thenreverseyourmovementtoreturn tothepositioninFigure104.This completesoneuprightbalance. Repeattheexerciseonyourotherside forthesamedurationandwithequal intensity.Thiscompletesoneupright balanceset.Do13uprightbalance sets.Asavariation,youcandothis exercisewithyourfacetowardthesky andeyesgazingatthespacebetween yourthumbs,orevenwithyoureyes closed.Worktoimprovetheformand alignmentofyourbody,andto increasethedurationyouholdthis balance. FULLBODYBALANCE Onceyouarecomfortableinthe rockingbalanceanduprightbalance, youcanmoveontodothefullbody balance.Todoafullbalance,begin withyourfeetfacingforwardand slightlyapart,armsatyoursides,back andlegsstraight,andheadstraight andlevel(Figure104).Keepingyour balancinglegstraightbutnotlocked, carefullyloweryourupperbody,and raisetheotherlegbehindyouand botharmsoutinfrontofyou,taking carenottoloseyourbalance,until yourarms,back,head,andextended legareallstraightandparalleltothe ground,withyoureyesgazingata pointonthegroundunderyou(Figure 108).Ifyouarecomfortable,holdthis
positionuntilyouaremoderately fatiguedoraboutaminute,whichever comesfirst,andthenreverseyour movementtoreturntothepositionin Figure104.Thiscompletesonefull bodybalance.Repeattheexerciseon yourothersideforthesameduration andwithequalintensity.This completesonefullbodybalanceset. Do13fullbodybalancesets.Asa variation,youcandothisexercisewith yourfaceforwardandeyesgazingat thespacebetweenyourthumbs,or evenwithyoureyesclosed.Workto improvetheformandalignmentof yourbody,andtoincreasethe durationyouholdthisbalance.
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22 SixWayStretch(WarmDown) Level:Core Startandendyourcalisthenics workoutwiththesixwaystretch,a seriesofmovesborrowedfrom modernhathayoga.Thisstretchworks allyourmajormusclegroupsand increasesmentalfocus,andisan efficientwayofwarmingupand coolingdownyourbody. Beginwithyourfeetshoulderwidth apartandtoespointingforward,arms atyourside,bodystraight,head straightandlevel(Figure109). Keepingyourarmsstraightand leadingwiththebacksofyourhands, stretchyourarmsslowlyforward,and thenupandbackintheirfullrangeof movement.Whenyourarmsreach overhead,archyourbackslightlyand continuereachingwithyourarmsas farbackasyoucancomfortably (Figure110).Holdthisbackward stretchforamoment. Next,begintomoveyourarms forwardinasimilarsweeping movement,keepingyourarmsstraight andthistimeleadingwiththepalmsof yourhands.Straightenyourbackand thennaturallybegintobendforward atthewaistwiththemovementof yourarms.Continuebendingwiththe forwardandthendownwardsweepof yourarmsuntilyourfingersreachyour toesorthefloor(Figure111).Ifyou can'treachyourtoesatfirst,reachas fardownyourlegsasyoucan comfortably,butworkgraduallyto improveyourflexibilityinthisstretch. Holdthisforwardstretchfora moment,andthenrollyourbody graduallybackuptoyouroriginal startingposition,beginningwithyour lowerbodyandthenengagingyour upperbody,andthistimekeeping yourarmsatyourside(Figure109). Pauseforamomentinthepositionin Figure109,andthenwidenyour stanceslightlyandextendyourarms outtothesideatthesametimewitha slightjump,keepingyourbody,legs
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Figure109
Figure110
Figure111
Figure112
Figure113
Figure114
andarmsstraight,headlevel,and lettingyourtoesnaturallypoint slightlyoutward(Figure112).Turnone footouttothesideandgradually lowerthesamesidearmuntilyour fingerstouchthefloornexttothe instepofyouroutturnedfoot.Atthe sametime,extendyourotherarm towardtheskyandfixyoureyeson thethumbofyourraisedhand,taking caretokeepyourarmsandlegs straightandtomaintainyourbalance (Figure113).Ifyoucan'treachthe flooratfirst,reachasfardownyour legasyoucancomfortablyandgrasp yourleg,butworkgraduallyto improveyourflexibilityinthisstretch. Holdthissidestretchforamoment, andthenslowlyreverseyour movementuntilyouarebackinyour originalstartingposition(Figure112). Repeatthestretchonyourotherside foranequalperiodoftime. Afterpausingforamomentinthe positioninFigure112,againturnone footouttotheside,andthistime graduallyloweryouroppositearm towardthatfoot,twistingatyour waist,untilyourfingerstouchthe flooronthefarsideofyourout turnedfoot.Atthesametime,extend yourotherarmtowardtheskyandfix youreyesonthethumbofyourraised hand,takingcaretokeepyourarms andlegsstraightandmaintainingyour balance(Figure114).Ifyoucan'treach theflooratfirst,reachasfardown yourlegasyoucancomfortablyand graspyourleg,butworkgraduallyto improveyourflexibilityinthisstretch. Holdthissidetwistforamoment,and thenslowlyreverseyourmovement untilyouarebackinyouroriginal startingposition(Figure112).Repeat thestretchonyourothersideforan equalperiodoftime. Afterpausingforamomentinthe positioninFigure112returntothe positioninFigure109withaslight jumpandtakeseveralbreaths.This completesthesixwaystretch.Youcan dothesixwaystretchanytimeyou wantitisagreatwaytoreenergize yourbodyaftereitherextended activityorinactivity.Asavariation, youcandothebackwardandforward stretcheswithyourfeettogetheror withyourfeetwideapart.Each
variationgivesyouaslightlydifferent fullbodystretch.
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HumanaNaturaProgramTermsofUse

Restrictionsonuse
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HumanaNatura Calisthenics Guide

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HumanaNatura Calisthenics Guide

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2002-2012

PrinciplesofNaturalExercise CalisthenicsOverview CalisthenicsGuidelines CalisthenicsWorkout ProgramTermsofUse

intensityoftheexercise.Workto enterandstaydeeplyineachside lunge,increasingyourstrengthand flexibility.

challengingandshouldonlybedone bypeopleexercisingattheadvanced leveloverall.

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