Fit for Fifty 5BX/Yoga Program Instructions

What is XBX?

The XBX plan - Ten Basic Exercises - for women was developed by the Royal Canadian Air

Force

inspired by the 5BX fitness plan for men, devised by Dr. Bill Orban.

The idea is that you perform these exercises for only 12 minutes a day to achieve a reasonably

high level of fitness. There are targets/chart levels to aim for, (based upon age) and once you

have reached your personal target, you only have to perform the exercises 3 times a week to

maintain your level of fitness.

The XBX plan is a physical fitness program composed of 4 charts of 10 exercise, arranged in

progressive order of difficulty. The ten exercises on each chart are always performed in the

same order, and in the same maximum time limit.

The charts are divided into levels. There are 48 levels in all, 12 in each chart. The levels are

numbered consecutively, starting with 1 at the bottom of Chart I and ending with 48 at the top

of Chart IV.

In addition to the regular exercise, 2 supplemental exercise are available for Chart I, II, and III.

These exercises are for the muscles of the feet and the ankles and for those muscles which

assist in the maintenance of good posture.

How To Begin

First select YOUR GOAL for YOUR AGE from the table below. Locate this level in the charts

which will follow. Take note of the recommended minimum number of days at each level and

stick to this. It is important that you DO NOT progress faster than recommended. For example

if you are 50 years of age, your goal is Level 16 on Chart II. You spend AT LEAST 7 days

doing each level on Chart I and 8 days at each level on Chart II.

If you feel stiff or sore, or if you are unduly breathless at any time, ease up and slow down your

rate or progression. This is particularly applicable to the older age groups.

Do not move faster than the recommended rate.

If Your

Age

is:

Your

Goal

is:

Recommended Minimum Number of Days at Each

Level on:

Years Level Chart I Chart II Chart III Chart IV

7 – 8 30 1 1 2 X

9 – 10 34 1 1 2 X

11 - 12 38 1 1 2 3

13 - 14 41 1 1 2 3

15 - 17 44 1 1 2 2

18 - 19 40 1 2 3 4

20 - 25 35 1 2 3 X

26 - 30 30 2 3 5 X

31 - 35 26 2 4 6 X

36 - 40 22 4 6 X X

41 - 45 19 5 7 X X

46 – 50 16 7 8 X X

51 + 11 8 X X X

Check your daily schedule and determine the time most convenient for you to do the exercises.

It should be the same time each day.

Here are some suggested times:

• before breakfast;

• late morning or afternoon, at your place of employment;

• after your regular recreational period;

• in the evening just before you retire.

Regardless of the time you choose START TODAY

The information contained in this site is made available for general information. In no way is this information intended to be medically accurate. Information within this site is not meant to be a substitute for professional advice from

qualified health care providers. No representations or warranties about the

accuracy or completeness of the information in this site is made. No

endorsement, promotion, or sponsorship is made by any hypertext link provided

within this site. Visitors assume all risks of using information in this site.

This is the first of six charts describing your physical capacity rating scale.

Everyone is advised to begin the 5BX program with this chart at the lowest

level, D-. Review the section "How to Begin" before starting with this chart.

Age Groups 6 yrs level B : 7 yrs level A

5BX Chart One Level A

CHART 1 EXERCISES 1/2

mile

run

1

mile

walk Level

1 2 3 4 5 In minutes A+ 20 18 18 13 400 5.5 17 A 18 17 17 12 375 5.5 17 A- 16 15 16 11 335 5.5 17 Minutes in

each 2 1 1 1 6

5BX Chart One Level B


mile

run

1

mile

walk Level

1 2 3 4 5 In minutes B+ 14 13 15 9 320 6 18 B 12 12 14 8 305 6 18 B- 10 11 13 7 280 6 18 Minutes in

each 2 1 1 1 6

5BX Chart One Level C


mile

run

1

mile

walk Level

1 2 3 4 5 In minutes C+ 8 9 12 6 260 6.5 19 C 7 8 10 5 235 6.5 19 C- 6 7 8 4 205 6.5 19 Minutes in

each 2 1 1 1 6

5BX Chart One Level D


mile

run

1

mile

walk Level

1 2 3 4 5 In minutes D+ 4 5 6 3 175 7 20 D 3 4 5 3 145 7.5 21 D- 2 3 4 2 100 8 21 Minutes in

each

exercise 2 1 1 1 6

Exercise 1

1. Feet astride, arms upward. Forward bend to floor

touching then stretch upward and backward bend. Do not strain to keep knees straight.

Exercise 2

2. Back lying, feet 6" apart, arms at sides. Sit up just far enough to see your heels. Keep legs straight, head and

shoulders must clear the floor.

Exercise 3

3. Front lying, palms placed under the thighs. Raise head and one leg, repeat using legs alternately. Keep leg

straight at the knee, thighs must clear the palms. (Count one each time second leg touches floor.)

Exercise 4

4. Front lying, hands under the shoulders, palms flat on the floor. Straighten arms lifting upper body, keeping the

knees on the floor. Bend arms to lower body. Keep body straight from the knees, arms must be fully extended,

chest must touch floor to complete one movement.

Exercise 5

5. Stationary run - (count a step each time left foot

touches floor. Lift feet approximately 4 inches off floor). Every 75 steps do 10 "scissor jumps". Repeat this sequence until required number of steps is completed.

Scissor jumps - Stand with right leg and left arm extended forward, and left leg and right arm extended backward.

Jump up - change position of arms and legs before landing. Repeat (arms shoulder high).

5BX Chart II

Age Groups 8yrs level D- : 9yrs level C- : 10yrs level B- : 11yrs level A- : 45-49yrs level A+ 50-60yrs level C+

5BX Chart Two Level A

CHART 2 EXERCISES 1

mile

run

2

mile

walk Level

1 2 3 4 5 In minutes A+ 30 23 33 20 500 9 30 A 29 21 31 19 485 9 31 A- 28 20 29 18 470 9 32 Minutes in

each 2 1 1 1 6

5BX Chart Two Level B

CHART 2 EXERCISES 1

mile

run

2

mile

walk Level

1 2 3 4 5 In minutes B+ 26 18 27 17 455 9.5 33 B 24 17 25 16 455 9.5 33 B- 22 16 23 15 440 9.5 33 Minutes in

each 2 1 1 1 6

5BX Chart Two Level C

CHART 2 EXERCISES 1

mile

run

2

mile

walk Level

1 2 3 4 5 In minutes C+ 20 15 21 14 425 10 34 C 19 14 19 13 410 10 34 C- 18 13 17 12 395 10 34 Minutes in

each

exercise 2 1 1 1 6

Chart Two Level D

5BX Chart Two Level D

CHART 2 EXERCISES 1

mile

run

2

mile

walk Level

1 2 3 4 5 In minutes D+ 16 12 15 11 380 10.5 35 D 15 11 14 10 360 10.5 35 D- 14 10 13 9 335 10.5 35 Minutes in

each

exercise 2 1 1 1 6

Exercise 1

1. Feet astride, arms upward. Touch floor and press (bounce) once then stretch upward and backward bend. Do not strain to keep knees straight.

Exercise 2

2. Back lying, feet 6" apart, arms at sides. Sit up to vertical position, keep feet on floor even if it is necessary to hook them under a chair. Allow knees to bend slightly.

Exercise 3

3. Front lying, palms placed under the thighs. Raise head, shoulders and both legs. Keep legs straight, both thighs

must clear the palms.

Exercise 4 4. Front lying, hands under the shoulders, palms flat on the floor. Straighten arms to lift body with only palms and toes on the floor. Back straight. Chest must touch floor for

each completed movement after arms have been fully extended.

Exercise 5

5. Stationary run - (count a step each time left foot touches floor. Lift feet approximately 4 inches off floor).

Every 75 steps do 10 "astride jumps". Repeat this sequence until required number of steps is completed. Astride jumps - feet toghether, arms at side. Jump and

land with feet astride and arms raised sideways to slightly above shoulder height. Return with a jump to the starting

position for count of one. Keep arms straight.

5BX CHART III

Age Groups

12yrs level D+ : 13yrs level C+ : 14yrs level B+ : 35-39yrs B : 40-44yrs level C

5BX Chart Three Level A

CHART 3 EXERCISES 1

mile

run

2

mile

walk Level

1 2 3 4 5 In minutes

A+ 30 32 47 24 550 8 25

A 30 31 45 22 540 8 25

A- 30 30 43 21 525 8 25

Minutes in

each 2 1 1 1 6

5BX Chart Three Level B

CHART 3 EXERCISES 1

mile

run

2

mile

walk Level


B+ 28 28 41 20 510 8.25 26

B 28 27 39 19 500 8.25 26

B- 28 26 37 18 490 8.25 26

Minutes in

each 2 1 1 1 6

5BX Chart Three Level C

CHART 3 EXERCISES 1

mile

run

2

mile

walk Level


C+ 26 25 35 17 480 8.75 28

C 26 24 34 17 465 8.75 27

C- 26 23 33 16 450 8.5 27

Minutes in

each 2 1 1 1 6

Exercise 1

1. Feet astride, arms upward. Touch floor 6"

outside left foot, again between feet and

press once then 6" outside right foot, bend

backward as far as possible, repeat, reverse

direction after half the number of counts. Do

not strain to keep knees straight, return to erect position.

Exercise 2

2. Back lying, feet 6" apart, arms clasped

behind head. Sit up to vertical position, keep

feet on floor hook feet under a chair, etc.,

only if necessary.

Exercise 3

3. Front lying, hands interlocked behind the

back. Lift head, shoulders, chest and both

legs as high as possible. Keep legs straight,

and raise chest and both thighs completely off floor.

5BX Chart Three Level D

CHART 3 EXERCISES 1

mile

run

2

mile

walk Level


D+ 24 22 31 15 430 8.75 28

D 24 21 30 15 415 8.75 28

D- 24 20 29 15 400 8.75 29

Minutes in

each

exercise 2 1 1 1 6

Exercise 4

4. Front lying, hands under the shoulders,

palms flat on the floor. Touch chin to floor in

front of hands--Touch forehead to floor

behind hands before returning to up

position. There are three definite

movements, chin, forehead, arms

straightened. Do not do in one continuous

movement.

Exercise 5

5. Stationary run - (count a step each time

left foot touches floor. Lift feet

approximately 4 inches off floor). Every 75

steps do 10 "half knee bends". Repeat this

sequence until required number of steps is

completed.

Half knee bends--Feet together, hands on

hips, knees bent to form an angle of about

110 degrees. Do not bend knees past a right

angle. Straighten to upright position, raising

heel off floor, return to starting position each

time. Keep feet in contact with floor--the

back upright and straight at all times.

5BX CHART IV

Age Groups

15yrs level D- : 16-17yrs level C+ : 25-29yrs level A+ : 30-34yrs level C-

5BX Chart Four Level A

CHART 4 EXERCISES 1

mile

run

2

mile

walk Level


A+ 30 22 50 42 400 7 19

A 30 22 49 40 395 7 19

A- 30 22 49 37 390 7 19

Minutes in

each 2 1 1 1 6

5BX Chart Four Level B

CHART 4 EXERCISES 1

mile

run

2

mile

walk Level


B+ 28 21 47 34 380 7.25 20

B 28 21 46 32 375 7.25 20

B- 28 21 46 30 365 7.25 20

Minutes in

each 2 1 1 1 6

5BX Chart Four Level C

CHART 4 EXERCISES 1

mile

run

2

mile

walk Level


C+ 26 19 44 28 355 7.75 21

C 26 19 43 26 345 7.75 21

C- 26 19 43 24 335 7.75 21

Minutes in

each

exercise 2 1 1 1 6

Exercise 1

1. Feet astride, arms upward. Touch floor

outside left foot, between feet, press once

then outside right foot, circle bend

backwards as far as possible, reverse

direction after half the number of counts.

Do not strain to keep knees straight. Keep arms above head and make full circle,

bending backward past vertical each time.

Exercise 2

2. Back lying, legs straight, feet together,

arms straight overhead. Sit up and touch

the toes keeping the arms and legs straight.

Use chair to hook feet under only if necessary.

Exercise 3

3. Front lying, hands and arms stretched

sideways. Lift head, shoulders, arms, chest

and both legs as high as possible. Keep legs

straight, raise chest and both thighs completely off floor.

5BX Chart Four Level D

CHART 4 EXERCISES 1

mile

run

2

mile

walk Level


D+ 24 18 41 21 320 7.75 23

D 24 18 40 19 315 7.75 23

D- 24 18 40 17 300 7.75 23

Minutes in

each

exercise 2 1 1 1 6

Exercise 4

4. Front lying, palms of hands flat on floor,

approximately 1 foot from ears directly to

side of head, Straighten arms to lift body.

Chest must touch floor of each completed movement.

Exercise 5

5. Stationary run - (count a step each time

left foot touches floor. Lift feet

approximately 4 inches off floor). Every 75 steps do 10 "semi-squat jumps". Repeat

this sequence until required number of

steps is completed.

Semi-squat jumps--Drop to a half crouch

position with hands on knees and arms

straight, keep back as straight as possible,

right foot slightly ahead of left. Jump to

upright position with body straight and feet

leaving floor, Reverse position of feet before

landing. Return to half crouch position and

repeat.

5BX CHART V

Age Groups 18-25yrs level C

5BX Chart Five Level A

CHART 5 EXERCISES 1

mile

run Level

1 2 3 4 5 Mins:Secs A+ 30 40 50 44 500 6:00 A 30 39 49 43 485 6:06 A- 30 38 48 42 475 6:09 Minutes in

each 2 1 1 1 6

5BX Chart Five Level B

CHART 5 EXERCISES 1

mile

run Level

1 2 3 4 5 Mins:Secs B+ 28 36 47 40 465 6:12 B 28 35 46 39 455 6:15 B- 28 34 45 38 445 6:21 Minutes in

each 2 1 1 1 6

5BX Chart Five Level C

CHART 5 EXERCISES 1

mile

run Level

1 2 3 4 5 Mins:Secs C+ 26 32 44 36 435 6:27 C 26 31 43 35 420 6:33 C- 26 30 42 34 410 6:39 Minutes in

each

exercise 2 1 1 1 6

Exercise 1

1. Feet astride, arms upward, hands clasped, arms straight. Touch floor outside left foot, between feet, press

once then outside right foot, circle bend backwards as far as possible, reverse direction after half the number of

counts. Do not strain to keep knees straight. Keep arms above head and make full circle, bending backward past vertical each time.

Exercise 2

2. Back lying, legs straight, feet together, hands clasped behind head. Sit up and raise legs in bent position at same time twist to touch right elbow to left knee. This completes

one movement. Alternate the direction of twist each time. Keep feet off floor when elbow touches knee.

Exercise 3 3. Front lying, arms extended overhead. Raise arms, head, chest and both legs as high as possible. Keep legs and

arms straight, chest and both thighs completely off floor.

Exercise 4

4. Front lying, hands under shoulder, palms flat on floor. Push off floor and clap hands before returning to starting position. keep body straight during the entire movement.

Hand clap must be heard.

5BX Chart Five Level D

CHART 5 EXERCISES 1

mile

run Level

1 2 3 4 5 Mins:Secs D+ 24 28 41 32 400 6:45 D 24 27 40 31 385 6:51 D- 24 26 39 30 375 7:00 Minutes in

each

exercise 2 1 1 1 6

Exercise 5

5. Stationary run - (count a step each time left foot touches floor. Lift feet approximately 4 inches off floor).

Every 75 steps do 10 "semi-spread eagle jumps". Repeat this sequence until required number of steps is completed.

Semi-spread eagle jumps--Feet together, drop to a half crouch position hands on knees with arms straight. Jump up to feet astride swing arms overhead in mid-air, return

directly to starting ppositionon landing. Raise hands above head level, spread feet at least shoulder width apart in

astride position before landing with feet together.

5BX CHART VI PHYSICAL CAPACITIES CHART SIX ARE USUALLY FOUND ONLY IN CHAMPION

ATHLETES. Try to balance your physical activity with several sports so that all the

important parts of the body are adequately exercised. No single sport provides the

proper balance for the development of all parts of the body. Therefore, carefully select your sports.

An easy program suggests regular participation in one or two sports supplemented by a

balanced set of exercises such as those found in the 5BX program.

Age Groups PHYSICAL CAPACITIES IN THIS CHART ARE USUALLY FOUND ONLY IN CHAMPION ATHLETES

5BX Chart Six Level A

CHART 6 EXERCISES 1

mile

run Level

1 2 3 4 5 Mins:Secs A+ 30 50 40 40 600 5:00 A 30 48 39 39 580 5:03 A- 30 47 38 38 555 5:09 Minutes in

each 2 1 1 1 6

5BX Chart Six Level B

CHART 6 EXERCISES 1

mile

run Level

1 2 3 4 5 Mins:Secs B+ 28 45 37 36 530 5:12 B 28 44 36 35 525 5:18 B- 28 43 35 34 515 5:24 Minutes in

each 2 1 1 1 6

5BX Chart Six Level C

CHART 6 EXERCISES 1

mile

run Level

1 2 3 4 5 Mins:Secs C+ 26 41 34 32 505 5:27 C 26 40 33 31 495 5:33 C- 26 39 32 30 485 5:39 Minutes in

each

exercise 2 1 1 1 6

Exercise 1

1. Feet astride, arms upward, hands reversed clasped,

arms straight. Touch floor outside left foot, between feet, press once then outside right foot, circle bend backwards

as far as possible, reverse direction after half the number of counts. Keeps hands reversed clasped at all times.

Exercise 2 2. Back lying, legs straight, feet together, hands straight

over the head. Sit up and at the same time lifting both legs to touch the toes in a pike (V) position. Keep feet together,

legs and arms straight, all of the upper back and legs clear floor, fingers touch toes each time.

Exercise 3 3. Front lying, arms extended overhead. Raise arms, head,

chest and both legs as high as possible then press back once. Keep legs and arms straight--chest and both thighs

completely off floor.

Exercise 4 4. Front lying, hands under shoulder, palms flat on floor. Push off floor and slap chest before returning to starting

position. keep body straight during the entire movement. chest slap must be heard.

5BX Chart Six Level D

CHART 6 EXERCISES 1

mile

run Level

1 2 3 4 5 Mins:Secs D+ 24 37 31 28 475 5:45 D 24 36 30 27 460 5:51 D- 24 35 29 26 450 6:00 Minutes in

each

exercise 2 1 1 1 6

Exercise 5 5. Stationary run - (count a step each time left foot

touches floor. Lift feet approximately 4 inches off floor). Every 75 steps do 10 "jack jumps". Repeat this sequence until required number of steps is completed.

Jack jumps--Feet together, knees bent, sit on heels, finger tips touch floor. Jump up, raise legs waist high, keep legs

straight and touch toes in midair. Keep legs straight, raise feet level to "standing waist height". Touch toes each time.

The information contained in this site is made available for general

information. In no way is this information intended to be medically accurate.

Information within this site is not meant to be a substitute for professional

advice from qualified health care providers. No representations or warranties

about the accuracy or completeness of the information in this site is made. No

endorsement, promotion, or sponsorship is made by any hypertext link

provided within this site. Visitors assume all risks of using information in this

site.

What is XBX?

The XBX plan - Ten Basic Exercises - for women was developed by the Royal Canadian Air

Force

inspired by the 5BX fitness plan for men, devised by Dr. Bill Orban.

The idea is that you perform these exercises for only 12 minutes a day to achieve a reasonably

high level of fitness. There are targets/chart levels to aim for, (based upon age) and once you

have reached your personal target, you only have to perform the exercises 3 times a week to

maintain your level of fitness.

The XBX plan is a physical fitness program composed of 4 charts of 10 exercise, arranged in

progressive order of difficulty. The ten exercises on each chart are always performed in the

same order, and in the same maximum time limit.

The charts are divided into levels. There are 48 levels in all, 12 in each chart. The levels are

numbered consecutively, starting with 1 at the bottom of Chart I and ending with 48 at the top

of Chart IV.

In addition to the regular exercise, 2 supplemental exercise are available for Chart I, II, and III.

These exercises are for the muscles of the feet and the ankles and for those muscles which

assist in the maintenance of good posture.

How To Begin

First select YOUR GOAL for YOUR AGE from the table below. Locate this level in the charts

which will follow. Take note of the recommended minimum number of days at each level and

stick to this. It is important that you DO NOT progress faster than recommended. For example

if you are 50 years of age, your goal is Level 16 on Chart II. You spend AT LEAST 7 days

doing each level on Chart I and 8 days at each level on Chart II.

If you feel stiff or sore, or if you are unduly breathless at any time, ease up and slow down your

rate or progression. This is particularly applicable to the older age groups.

Do not move faster than the recommended rate.

If Your

Age

is:

Your

Goal

is:

Recommended Minimum Number of Days at Each

Level on:

Years Level Chart I Chart II Chart III Chart IV

7 – 8 30 1 1 2 X

9 – 10 34 1 1 2 X

11 - 12 38 1 1 2 3

13 - 14 41 1 1 2 3

15 - 17 44 1 1 2 2

18 - 19 40 1 2 3 4

20 - 25 35 1 2 3 X

26 - 30 30 2 3 5 X

31 - 35 26 2 4 6 X

36 - 40 22 4 6 X X

41 - 45 19 5 7 X X

46 – 50 16 7 8 X X

51 + 11 8 X X X

Check your daily schedule and determine the time most convenient for you to do the exercises.

It should be the same time each day.

Here are some suggested times:

• before breakfast;

• late morning or afternoon, at your place of employment;

• after your regular recreational period;

• in the evening just before you retire.

Regardless of the time you choose START TODAY

The information contained in this site is made available for general information. In no way is this information intended to be medically accurate. Information within this site is not meant to be a substitute for professional advice from





Yoga - How to begin

I came across the Yoga exercises here in an old library book and I've been using them

since the early 1990's. I don't approach Yoga with the meditation aspect in mind but

at times I do feel a bit more stress-free after a session, approximately 10-15 minutes. I

tend to use them simply to keep loose and supple, although they do seem to help in

toning muscle.

The best way to begin is to find a quiet space free from distraction and with good

ventilation in order to get some fresh air into your system. The next thing is to take

your time with the movements and not to be put off if they feel awkward. Remember

to breath as steadily and controlled as possible. This is important: DO NOT strain

yourself. Be patient and give your body time to get used to the movements and

stretches. Move slowly and gently.

I use the AM Routine first thing in the morning, very often as soon as I get out of

bed. I know this can seem a bit daunting, especially if you have had a late night

beforehand but the exercises will make you feel better and more awake.

I perform the PM Routine in the early evening to stop myself feeling tired after

work. Although this set of exercises will help you to relax, they will also invigorate

you, so don't do them just before you want to sleep.

I use the Before/After Sport Routines usually before and after swimming, long cross-

country walks and the occasional field game. They certainly help me to avoid muscle

strain and cramps the following day, especially if I take part in something I haven't

done in a while. As a tip these routines can be done in conjunction with the 5BX

/XBX routines, especially when first starting. I use the both forms of exercise on

alternate days.

The information contained in this site is made available for general information.

In no way is this information intended to be medically accurate. Information

within this site is not meant to be a substitute for professional advice from





Basic Yoga Techniques AM How to perform them.

Complete Breath - Standing Perform 5 times.

Stand with feet together and arms at sides. Relax. Exhale slowly and completely through nose. Contract abdomen to assist in complete exhalation.

Begin a slow inhalation through nose. Simultaneously begin to raise arms with palms facing up. Push abdomen out (distend) to assist in filling the lower part of lungs.

Continue the slow inhalation and the simultaneous raising of arms. Contract abdomen slightly and expand chest fully to assist in filling the upper part of lungs. Palms touch overhead. Lungs should be filled at this point. Hold position and retain air for a count of 5.

Execute a slow, controlled exhalation during which you slowly return arms to sides. Relax chest during first half of exhalation, contract abdomen during second half to assist in complete emptying of lungs. Without pause, repeat.

Complete Breath Seated Perform 5 times

Click this image to return to AM Routine Click this image to return to PM Routine

Sit on floor in a simple cross-legged position. Draw legs in as far as possible. Palms rest on thighs. Spine must be held straight. Exhale deeply, contracting abdomen.

Perform the slow deep-controlled inhalation as in the standing position. During inhalation, the shoulders, not arms, are slowly raised to extreme position. Palms remain on thighs. Hold position and retain air for a count of 5. Slowly exhale and simultaneously contract abdomen and lower shoulders to starting position.

Chest Expansion Perform twice

Stand erect with feet together and arms at sides. Slowly and gracefully raise arms into position illustrated.

Slowly and gracefully extend arms straight outward at chest level.

Slowly bring arms behind back and interlace fingers. Raise arms as high as possible while holding spine straight.

Take a deep breath. While exhaling slowly, bend very gently backward as far as possible without strain. Knees are straight, head bent backward, neck relaxed, arms raised. Hold without movement for a count of 5.

Very slowly straighten to the upright position. Take a deep breath. While exhaling slowly, very slowly begin to bend forward. Fingers remain locked, arms come forward, knees straight, neck relaxed and eyes open.

Continue to bend forward as fa as possible without strain. Hold without movement for a count of 10. Very slowly straighten to the upright position. Return arms to sides and relax.

Triangle Perform 3 times on each side, alternating from left to right.

In a standing position, slowly separate legs and gracefully raise arms (palms down) as depicted. Slowly bend to the left. Without strain, left hand holds lowermost outside area of left leg it can reach. Right arm, with elbow straight comes over, stretching as far as possible. Knees straight, neck relaxed. Hold without movement for a count of ten.

Slowly straighten to original position with arms outstretched. Execute identical movements to the right side. Hold without movement for a count of 10. Slowly straighten to original position with arms outstretched. Following final repetition, slowly lower arms to sides and bring legs together. Relax.

Dancer's Movements Perform 5 times.

With heels together, rest hands on head as depicted. Palms are pressed together, fingers point straight upward.

In very slow motion, bend knees, rise onto toes and lower trunk until buttocks touch heels. Knees remain together throughout movements.

Without pause, very slowly raise body to the upright position and come up high on toes. Hold as steady as possible for a count of 5. Slowly lower heels to the floor and repeat. Following final repetition, lower arms to sides and relax.

Back Stretch Perform twice.

Seated on the floor with legs extended and together, slowly raise arms keeping hands close together.

Take a deep breath and while exhaling, make a slow-motion dive forward.

Take firm hold on the furthermost part of the legs that can be reached without strain.

Lower forehead as far forward as possible without strain. Knees straight, neck relaxed, elbows bent. While breathing gently, hold for a count of 20. Release legs and slowly straighten trunk to upright position, simultaneously raise arms, as in starting position. Repeat. Following final repetition, rest hands on knees and relax.

Knee and Thigh Stretch

Perform 3 times.

Clasp hands around feet and interlace fingers. Bring feet in as far as possible. Straighten spine and head.

Pull up against feet to assist in slowly lowering knees as far as possible towards the floor. Hold without motion for a count of 10. Allow knees and thighs to relax for a few moments. Repeat. Following final repetition, release feet and slowly extend legs.

Twist Perform 3 times on left side, then 3 times on right side.

Legs are extended. Cross left leg over right and rest foot on floor. Place left hand firmly on floor behind your back (for balance).

Cross right arm over left knee and take firm hold of right knee or calf with right hand.

Very slowly turn head and twist trunk as far as possible to the left. Keep trunk erect. Hold without motion for a count of 10. Slowly return head and trunk to forward position. Relax a few moments then repeat. Following the final repetition, extend legs and perform identical movements on opposite side. (Carefully exchange the words left and right in the instructions above.)

Backward Bend Perform each of the 2 positions once.

Sit on heels. Knees together arms at sides. Place palms on floor behind your back and slowly inch backwards to a comfortable distance. Knees together, arms even with sides, fingers together and pointing directly towards rear.

Cautiously arch trunk upward as far as possible, simultaneously lower head backward as far as possible. Do not raise buttocks from heels. Hold without motion for a count of 20. Slowly raise head, lower trunk, inch hands forward to beginning position.

Change position of feet so that toes are on floor. Slowly lower buttocks to heels.

Repeat the instructions above. Hold without movement for a count of 10. Remember, do these movements and hold these positions without strain. After your final hold, bring your legs out from underneath and stretch them out in front of you and relax.

Basic Yoga Techniques PM How to perform them.

Rishi's Posture Perform twice on each side, alternating from left to right

With feet slightly apart, raise arms as illustrated. Palms face down.

Slowly bend forward at the waist and move right hand down along inside back of right leg. Knees straight. Simultaneously raise left arm (elbow straight) behind you.Turn head and twist trunk so that eyes see the back of the left hand.

Continue to bend forward until right hand reaches furthest most part of right leg that it can hold without strain as eyes focus on back of left hand. Knees remain straight. Hold without motion for a count of 10. Slowly straighten up, bringing arms into original outstretched position. Repeat identical movements on opposite side. Following final repetition, slowly lower arms to side and relax.

Balance Posture Perform 3 times on each side, alternating sides.

With heels together, slowly raise right arm to overhead position, fingers together.

Shift your weight onto the right leg. Bring left leg up so that left hand can hold left foot as illustrated.

Pull up on left foot. Simultaneously look up and move upraised arm backward a few centimeters. Hold as steady as possible for a count of 5. Slowly return arm to side and foot to floor.

Perform identical movements on opposite side.

Alternate Leg Stretch Perform twice with right leg, then twice with left.

Legs are extended. Take left leg with hands and place it so that heel is as far in as possible and sole rests against inside of right thigh.

Slowly raise arms to overhead position. Bend trunk and head backward and look up. Left knee must remain as close to the floor as possible.

Execute a slow-motion dive and with both hands firmly hold the furthest most part of right leg that can be reached without strain. Slowly and gently lower fore head as far toward the right knee as possible.

Right knee straight, neck relaxed, elbows bent, left knee remains as close to the floor as possible.Hold without motion for a count of 20. Release leg, slowly straighten trunk to upright position, simultaneously raising arms to return to the position as Fig. 2 and repeat. Execute identical movements with left leg. Following final repetition, extend both leg sand rest hands on knees and relax.

Shoulder Stand

Perform Once. Hold for 3 - 5 minutes

Lie on back, arms at sides, palms on floor.

Stiffen legs and abdominal muscles. Push against floor with hands and slowly raise legs, keeping knees straight.

Swing legs back over head. Place hands firmly against lower back or hips. Slowly straighten legs and trunk Stop at the point where straightening begins to become uncomfortable.

Hold extreme position without motion for 30-60 seconds during learning period.

Bend knees and slowly lower them towards head.

Continue to lower knees as far as possible.

Place hands on floor and slowly roll forward.

When lower back touches floor, extend legs straight out and very slowly lower them to floor. Allow body to relax completely for about 1 minute. (See Fig. 1)

Cobra Perform 3 times.

Rest forehead on floor. Place hands under shoulders, fingers are together and point toward opposite hand. (Correct hand and finger position is very important.)

Slowly raise head Tilt head backward and begin to very slowly raise trunk by pushing hands against floor.

Very slowly continue to raise trunk as high as is comfortable. In extreme position, elbows are straight, head back, lower abdomen touching floor and legs relaxed. Hold the extreme position without motion for a count of 15. Reverse the movements and very slowly lower trunk to floor. Return arms to sides, rest cheek on floor and relax completely for approximately 30 seconds.

Neck Movements Perform the 2nd movement to the left then right. Perform each of the movements twice.

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Lying on abdomen, place elbow son floor, approximately 20 centimeters apart. Arms are parallel. Place hands on back of head, just above neck, and gently push head dow as far as possible. Hold without motion for a count of 10.

Slowly raise head and rest chin in left palm with fingers together on left cheek. place right hand firmly on back of head. Use hands to slowly turn head as possible to left. (Elbows remain on floor)Hold without motion for a count of 10. Repeat this movement to the right.

Bow Perform twice.

Rest chin on floor, arms at sides. Bend knees and bring feet towards head.

Reach back and hold feet firmly.

Pull against feet and cautiously, slowly and gently raise trunk. Continue to pull against feet and raise knees and thighs.

Trunk and legs are now raised as high as possible without strain. Knees are close together. Hold without motion for a count of 10. To come out of position, lower knees to floor first; then lower chin to floor but maintain hold on feet. Rest for several moments then repeat. Following final repetition, return knees first and then chin to floor, release feet and lower them slowly to floor. Rest cheek on floor and relax completely.

The information contained in this site is made available for general information. In no way is this information intended to be medically accurate. Information within this site is not meant to be a substitute for professional advice from qualified health care providers. No representations or warranties about the accuracy or completeness of the information in this site is made. No endorsement, promotion, or sponsorship is made by any hypertext link provided within this site. Visitors assume all risks of using information in this site.

Complete Fitness Program - AM Routine Complete Breath Standing

Perform 5 times. Retain each breath for a count of 5.

Chest Expansion

Perform twice. Hold each backward bends for 5 and the forward bends for 10

Triangle

Perform 3 times on each side, alternating from left to right.

Hold each stretch for a count of 10.

Dancer's Movements

Perform 5 times. Hold the toes position for 5.

Back Stretch

Perform twice. Hold each stretch for a count of 20.

Knee and Thigh Stretch

Perform 3 times. Hold each stretch for a count of 10

Twist

Perform 3 times on left side, then 3 times on right side. Hold each twist for a count of 10.

Backward Bend

Perform each of the 2 positions once. Hold each stretch for a count of 10.

Continuous Motion

Begin with the Complete Breath Standing and perform each of the stretches in consecutive order,

once. There is no holding of the extreme positions and no pause between the stretches. The entire

routine becomes a continuous slow-motion dance.

Complete Breath Seated


The information contained in this site is made available for general information. In

no way is this information intended to be medically accurate. Information within

this site is not meant to be a substitute for professional advice from qualified

health care providers. No representations or warranties about the accuracy or

completeness of the information in this site is made. No endorsement, promotion, or sponsorship is made by any hypertext link provided within this site. Visitors

assume all risks of using information in this site.

Complete Fitness Program - PM Routine

Rishi's Posture

Perform twice on each side, alternating from left to right. Hold each stretch for a count of 10.

Balance Posture

Perform 3 times on each side, alternating sides. Hold each stretch for a count of 5.

Alternate Leg Stretch

Perform twice with left leg, then twice with right. Hold each stretch for a count of 20.

Shoulder Stand

Perform Once. Hold for 3 - 5 minutes

Cobra

Perform 3 times. Hold each raise for a count of 15.

Neck Movements

Perform the 2nd movement to the left then right. Perform each of the movements twice. Hold

each position for a count of 10.

Bow

Perform twice. Hold each raise for a count of 10.

Continuous Motion

Begin with Rishi's Posture and perform each of the stretches in consecutive order, once. There

is no holding of the extreme positions and no pause between stretches.










Before Sport Routine

Chest Expansion

Perform twice. Hold each backward bends for

5 and the forward bends for 10

.

Twist

Perform 3 times on left side, then 3 times on

right side. Hold each twist for a count of 10.

Alternate Leg Stretch

Perform twice with left leg, then twice with

right. Hold each stretch for a count of 20.

Bow

Perform twice. Hold each raise for a count of

10.










After Sport Routine

Shoulder Stand

Perform Once. Hold for 1- 3 minutes

Cobra

Perform 3 times.

Hold each raise for a count of 15.

Neck Movements

Perform each of the movements twice. Hold

each position for a count of 10.

Back Stretch

Perform twice. Hold each stretch for a count of

20.



The information contained in this site is made available for general information. In no way is this information intended to be medically accurate. Information within this site is

not meant to be a substitute for professional advice from qualified health care providers. No representations or warranties about the accuracy or completeness of the information

in this site is made. No endorsement, promotion, or sponsorship is made by any hypertext link provided within this site. Visitors assume all risks of using information in this site.

Documents

Fit for Fifty 5BX/Yoga Program Instructions