Basic Position Where Most Exercises

Begin
A. Standing Positions

1. Feet Together or Feet Parallel

The feet are about one (1) inch apart, toes pointing forward. Arms at the sides.

2. Stride Position

The feet are apart about 12 inches wide. The stride may be made wider than 12 inches.
The weight of the body
bod y is on both feet and the trunks is at the center. Arms at sides.

3. Lunge Position

Bend one knee, the other leg straight. Weight on both feet. Hands on hips.

4. Half-Knee Bend

Feet together, bend knees to about 45 degree angle; feet flat on floor, body erect; hands
on hips.

5. Full Knees Bend or Squat Position

The knees are fully bent, sit on the heels of the feet. The weight of the body is on the
 balls of the feet.

B. Sitting Positions

1. Long Sitting Position

Sitting with legs extended forward, toes pointed, trunks erect and hands on hips.

2. Hook Sitting Position

Sit on buttocks, bend knees close to the body. Trunk erect, hands on shin of the legs.

3. Long Sitting Rest Position

Legs and toes are extended forward; hands at the rear in the floor. Elbow and body
straight.

4. Tuck Sitting Position

Sit on buttocks, bend knees close to body; round back so that the forehead and the knees
are in contact; hold shin of legs.

5. Stride Sitting Position

Sitting on buttocks, spread legs apart, trunk erect, hands on thighs.

6. Side Sitting Position

Sitting on buttocks, bend right or left leg in front; other leg extended sideward. Hands on
knees.

7. Hurdle Sitting Position

Sitting on buttocks, bend right leg at the back about 90 degree angle, the other leg
extended diagonally forward.

8. Heels Sit

From kneeling position, sit on the heels of the feet, toes pointed. Hands on hips.

C. Kneeling Positions

1. Kneeling Position

Kneel on both knees, knees close together, body erect, hands on hips.

2. Stride Kneeling Position

Kneeling on both knees, with knees apart.

3. Half-Kneeling Position Right of Left

Kneeling on right, left in half-kneeling position in front. Hands on hips.

4. Kneeling Position One Leg Extended Sideward Position

Kneeling on one leg, the other extended sideward, forward or backward.

D. Lying Position

1. Back or Supine Lying Position

Lying on the back, the body us well extended, arms overhead, toes pointed.

2. Front or Prone Lying Position

Body is well extended and in front of the body in contact with the floor. Toes pointed,
arms forward.

3. Side Lying Position

With the body well extended, the side of the body is in contact with the floor, one hand
on the floor overhead and the other hand bent close to chest palms on floor. Toes pointed.

4. Hook Lying Position

In a back lying position, bend knees, with the feet close to buttocks, feet flat on the floor.
Arms overhead.

5. Tuck Lying Position

Lying on the back, pull the knees close to the forehead, hold shin of legs.

E. Arms Support Positions

1. Supine or Back Arm Support

From a long lying position, lift the body with straight arms support. Body, legs and toes
well extended and one straight line.

2. Prone or Front Arm Support

From a front lying position. Lift the body to front arms support; body, legs and toes well
extended and in one straight line.

3. Side Arm Support

The body is supported with the right or left arm; the body is well extended.

F. Four-Base Positions

1. Dog Stand Position

From a kneeling position, place the hands on the floor, elbows straight, toes po inted, the
knees and hands are the base of support.

2. Bridge Stand Position

From a hook sitting lift the trunk; legs and arms in right angle with the trunk.

G. Hand Position
1. Hands on Waist

Place hands on waist. Fingers pointing front thumbs pointing backward.

2. Hands on Chest

Palms facing down, thumbs touching the chest, elbows in line with the shoulders.

3. Hands on Shoulders

Bends arms from the elbow, finger tips touching the shoulders, elbow in line with the
shoulders, rib cage lifted.

4. Hands on Neck 

Bend arms from the elbows, place hands behind the neck, finger tips meeting each other,
elbows in line with the shoulders.

5. Hands on Hips

Place hands on hips, thumbs pointing back and fingers pointing front.

H. Arm Position

1. Arms Forward

Raise arms forward with palms facing each other. Hands in line with the shoulders,
elbows slightly extended.

2. Arms Sideward

Raise arms sideward, palms facing down, finger tips in line with the shoulder.

3. Arms Upward

Raise arms upward, palms facing each other, elbows touching the ears, the whole arm in
line with the body.

Parts of the Body to Condition

Arms and Shoulders Girdle

1. Arms Stretch
Hold hands at the back with the elbows close together, fingers interlaced, palms facing
out. Hold this position for 4 counts or more. This can be done in standing stride position
or long sitting position.

2. Arm Circling

Standing or cross sitting position, raise arms sideward. Circle the arms without bending
the elbow. Start from a small circle and gradually increase the circumference. Reverse the
circling.

3. Arm Push-Up

From a dog stand position, bend arms so that the chin touches the floor, the elbow is off 
the floor and the fingers pointing forward.

4. Arms Swing

From a dog stand position, swing right arms sideward backward with slight body twist to
the right, left hand stays on the floor. Do this 8 counts. Do this with the left hand. Repeat
as desired.

5. Knee Push-Up

Prone lying position with knees bend, place hands in push-up position. Push the body up
to straight arm support then slowly return to starting positin.

6. Arm Push-Up

From a prone lying position, arms in push-up position, push the body up to front arm
support, the body straight. Slowly go down to starting position.

Hips, Legs, and Feet

7. Knee Bends

Starting position; feet together, hands on waist.

a. Half-Knee Bend Feet flat on the floor. Hold 8 counts

b. Slowly go down to full knees bend and with weight on the balls of the feet---8 counts; slowly
come up to standing position---8 counts.

8. Leg Raising

Feet together, arms sideward, raise right leg forward, return to position, d o this 4 times.
Raise legs sideward, do this 4 times; raise legs backward, do this 4 times. Repeat the
whole movement with the left leg. Do the whole exercise right and left alternately.
9. Standing Body Bend Backward

Standing slightly stride, bend trunk backward from the waist, han ds on hips.

10. Frog Sot or Tailor Sit

Place hands on knees and push knees downward ct. and; the return to position, ct. I.

11. Kneeling Arch Back 

Kneeling position, arms forward, bend trunk to arch back, right and overhead, left hand in
front.

12. Long Sitting Rest Position

From a long sitting rest position; flex right knee so that the toes are pointed close to the
other left knees; stretch to leg raise in front; return to first right and left alternately as
desired.

13. Long Sitting Rest Position with Straight Leg Raise

Action: Bend both knees stretch both legs up and lower both slowly to starting position.

14. Long Sitting Position with both Legs Raising

From a long sitting, hold ankles, bend both knees, stretch both leg upward, hold and
return to position. Repeat as desired.

15. Supine Lying Position with Leg Raise

From a supine lying position, raise right leg in rear, return to position. Do the same with
the left leg. Repeat alternating right and left leg as desired.

16. Side Lying with Leg Raise Sideward

Raise top leg upward, return to starting position. Do this as desired.

17. Stride Sitting and Body Bend

From a stride position; arms upward, bend trunk to the right leg. Return to position. Do
the same action to the left leg. Return to position. Raise arms upward bend forward to
center of the legs, arms touching the feet. Return to position. Repeat as desired.

18. Hurdle Sit, Leg stretch, and Trunk Bend

From a hurdle sit position, are overhead, bend trunk to the stretch leg. Hold this position
for 4-8cts. Return to position and repeat as desired. Change position and repeat as the
whole action.

19. Kneeling Position with One Leg Extended Forward

From kneeling position, arms overhead; bend trunk to the stretch leg; press body close to
the extended leg. Hold for 4-8cts. Repeat as desired. Change position with the left leg
extended forward.

20. Kneeling Position with One Leg Extended Sideward

Body bend sideward. Hold this position for 4-8cts. Repeat as desired. Change position
and dothe same action.

Trunk and Abdominal Region

21. Lateral Bends

Stride standing position, raise arm upward, left hand on hips. Bend trunk sideward left
 pressing the trunk slowly downward. Return to position and change position of the hands.
Repeat the bend to the right.

22. Bend Trunk Backward

From a stride standing position, hands at the back of the thigh (thumb pointing in and
fingers pointing outward); bend trunk backward. Stay in this position for 4 cts or more.
Return to position.

23. Dog Stand Position with Leg Raise in Rear

From a dog stand position extend the right leg in rear toes touching the floor; raise the
extended leg upward in rear. Head is held up and the supporting arms straight. Trunk 
 bend from the waist as the leg is raised in rear. Return to starting position and repeat this
action as desired, right and left alternately.

24. Abdominal Curl

From a supine lying position, hands in front of thigh; lift head forward, then the chest.
Hold this position for 4 cts. Return to position an d relax. Repeat as desired.

25. Supine Lying with Leg Bend and Stretch

From a supine lying position bend knees close to body; stretch the legs upward. Slowly
lower the legs to starting position.
26. Hook Lying Position with Hip Push-Up

From a hook lying position, push the hip upward to full extension of the body. stay in that
 position for 4-8cts. Return to starting position. Repeat as desired.

27. Prone Lying Position, Leg Raising at the Back.

Starting Position: Prone lying, arms stretch forward. Raise legs backward alternately right
and left. (Movement from the hip joint legs straight). Do this movement several times as
desired.

28 Prone Lying Position, both Legs Raise

Raise both legs in rear; tummy and the s chest in contact with the floor. Hold this position
for 4 counts. Return to starting position and repeat as desired.

29. Prone Lying; Arm Push-Up; Arch Back 

Starting Position: Place hands close to chest at the sides. Push arms to stretch full
extension, trunk to arch back. The hips and legs remain on the floor. Do this movement
slowly (4-8cts). Return to original position. Repeat as desired.

30. Prone Lying Position; Lift Head and Chest

Starting Position: Prone lying position, and on neck; lift head and chest; hips and legs
remain on the floor. Hold this position for 4-8 cts. Return to standing position and repeat
as desired.

31. Do no. 29 and bend the knees t touch the head with the toes. Hold for 4-8 cts, Return
to starting position and relax. Repeat the action as desired.

32. Prone Lying with Ankle Hold

Starting Position: Hold both ankles with both hands and pull the legs off the floor at the
same time, lift the chest to form an arch. Hold several seconds. Return to starting
 position. Repeat the action as desired.

33. Shoulder Stand

Raise both legs to full extension, hips, elbow resting. Place the hands under the hips,
elbow resting on the floor. Hold this position.

34. Shoulder Stand with Knee Bend

From a shoulder stand position, bend right knee to touch the forehead. Repeat with the L
knee. Do this action alternate right and left. Movement must be slow.
35. Shoulder Stand with Legs Overhead

Starting Position: Supine lying; arms overhead

Action: Raise both legs to shoulder stand. Slowly lower the legs overhead so that the toes
touch the floor. Stay in this position for several seconds. Return to starting position and
relax. Repeat this action as desired.