HumanaNatura Calisthenics Guide

8/13/2019 HumanaNatura Calisthenics Guide

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2002-2012


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HumanaNatura

CalisthenicsGuide

Version3.4

Copyright20022012HumanaNatura,Inc.

Visitusonlineatwww.HumanaNatura.org


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HumanaNaturaCalisthenicsGuideVersion3.4 2

Contents

Introduction

3

PrinciplesofNaturalExercise 4

CalisthenicsOverview 7

CalisthenicsGuidelines 13

CalisthenicsWorkout 17

ProgramTermsofUse 82


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Introduction

WelcometoHumanaNaturascalisthenicsguide.

HumanaNatura

is

a

cooperative

organization,

supporting

a

global

network

of

practitioner

advocateswhouseandpromoteHumanaNaturasrevolutionarynaturalhealthsystemin

communitiesaroundtheworld.

TheHumanaNaturasystemintegratesfoursciencebasedtechniquestocreatean

optimallyhealthy,naturallyfulfilling,andmoreadaptiveapproachtolifeinourtime.

HumanaNaturasfourtechniquescombinetofostergreatlyincreasedhealthawareness

andourbreakthroughtoanewnaturalstatewecallprogressivehealthcenteredlife.

HumanaNaturaofferstwonaturalhealthprogramsourPersonalHealthProgramand

ourCommunityHealthProgramwhichtogetherspanourfourhealthtechniques.The

techniquesare:

1)

Natural

Eating,

2)

Natural

Exercise,

3)

Natural

Living,

and

4)

Natural

Communities.OurcalisthenicsexercisesarepartoftheNaturalExercisesectionofour

overallhealthsystem.

Thisguidetoourcalisthenicsexercisesisintendedforpeoplewishingtofocusonthe

calisthenicsportionofourPersonalHealthProgram. Toenablethisfocus,thecalisthenics

guideomitssignificantportionsoftheHumanaNaturaPersonalHealthProgram.Please

seeourwebsitetoreviewthefullprogramandformoreinformationonHumanaNaturas

overallnaturalhealthsystem.

Inaddition

to

the

calisthenics

guide,

HumanaNatura

offers

afree

calisthenics

workout

poster,containingalloftheexercisephotosfromthisguide.PleaseseetheResources

sectionoftheHumanaNaturawebsiteforinformationondownloadingafreeworkout

poster,ororderingaprofessionalqualityversionoftheposterthroughthe

HumanaNaturaMarketplace.

PleasefeelfreetocontactHumanaNaturaanytimewithquestionsorcommentsonthis

guide.SimplyusetheContactUspageonourwebsite.

Goodluckwiththecalisthenicsexercises!

ImportantNote:BeforebeginningHumanaNaturascalisthenicsexercises,pleasecarefully

readtheeitherthecondensedorfullversionoftheHumanaNaturanaturalhealth

program,andbesuretoconsultwithandgetapprovalfromyourhealthcareprovider.


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PrinciplesofNaturalExercise

TheHumanaNaturatechniqueofNaturalExerciseisbasedonsixprinciplesofapplied

healthscience.Sinceouroverallprogramaimistopromotelifelongandlifewidestatesof

progressivenaturalhealthandqualityoflife,youwillseethatourfocusinselectingthese

principles

and

developing

the

technique

was

to

encourage

exercise

that

enables

modern

naturalliving,ratherthanmodernlifeunnaturallydominatedbyexercise.

Letstakeamomenttohighlighttheseimportantexerciseprinciplesandthendiscusshow

ourNaturalExercisetechniquenaturallyandoptimallyfulfillstheseideals,allowingusto

achievecompletenaturalconditioningandpromotingprogressivelyhealthierlifetoday:

1. Whenengagedinanaturalrangeofphysicalactivities,humanbeingsandotheranimalswillautomaticallymaintainthemselvesathighlevelsofphysicalfitness

andpsychologicalhealththroughevolvedphysiologicalmechanisms.As

discussedalready,HumanaNaturacallsthisprocessoffitnessassurancenatural

conditioning.

2. Awelldesignedexerciseprogramcanandshouldefficientlyandpleasurablyensurenaturalconditioningandasustainedinterestinhealthylife.Bythis,we

meanthatexerciseshouldpromoteandencouragenaturalphysicalandmental

health,beenjoyabletothepractitioner,ideallyrequireonlyamodestamount

oftimeeachday,andmotivateandenableotherhealthcenteredlearningand

action.

3. Anaturalexerciseprogramshouldusemodernhealthsciencetoensurethatitis

complete,

balanced,

and

fulfills

at

least

four

complementary

physical

fitness

goals(aerobicconditioning,strengthening,improvedflexibility,increased

agilityorcoordination),andatleastthreepsychologicalwellbeinggoals(stress

reduction,enhancedcognition,andanaturalpredominanceofpositive

emotions).

4. Exercisesthatemphasizewholebodymovementsaregenerallythemostefficientandeffectiveformsofphysicalexercise,sincetheypromotenatural

conditioningsimultaneouslyacrosslargeareasofourbodies,whileoften

requiringandpromotingincreasedcoordinationandmentalfocusand

attentiveness.

5. Acomprehensiveexerciseprogramshouldbeadaptabletoeachindividual,allowingforincreasedordecreaseddurationandintensitybasedonouroverall

physicalandpersonalreadinessforexercise,bothonadaytodaybasisand

overthecourseofourlives.


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6. Otherfactorsbeingequal,exerciseprogramsencouragingoutdooractivity,novelexperiences,andexposuretonaturearepreferable,sincetheyarelikely

tobetterreplicateessentialactivitiesofnaturallife,fosterkeydimensionsof

ournaturalhealth,andprovemorenaturallyenjoyable,healthmotivating,and

psychologicallynurturing.

HumanaNaturaexercisecomponents

Utilizingthese

principles

and

keeping

in

mind

HumanaNaturas

larger

progressive

life

and

healthgoals,ourNaturalExercisetechniquehasbeendesignedaroundtwocore

components:

DailyWalking30minutesormoreofwalkingorhikingeachday RegularCalisthenics10+minutesofcalisthenics,35daysperweek

Asyouwillsoonexperienceandvalidateinyourownnaturalhealthpractice,daily

walkingandregularcalisthenicsaresimple,natural,powerful,andhighlycomplementary

formsof

exercise.

Together,

they

allow

us

to

achieve

complete

and

efficient

natural

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

ofour

calisthenics

exercises.

SupportasyouexploreNaturalExercise

IfyouhavequestionsonNaturalExercise,noworinthefuture,pleasecontact

HumanaNaturassupportstaffviatheContactUslinkonourwebsiteanytime.


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WeencourageyoutoexploreHumanaNaturasNaturalExercisetechniqueforyourself

andtoseehoweasilyandnaturallyourexercisepracticescanbecomeanintegraland

enrichingpartofyourdailylife.Youwillquicklyappreciatethepowerofourapproachto

ensureessentialnaturalconditioningenhancingourhealthandfitness,promotingnew

healthperspectivesandwellbeing,andincreasingourpersonalconnectiontoothersand

theworldaroundus.

Onceyou

have

begun

Natural

Eating,

bringing

Natural

Exercise

to

your

life

is

the

next

essentialstepintheHumanaNaturanaturalhealthsystemfortransformingyourpersonal

healthamidmodernlife.Aswehavesuggested,NaturalExercisecanhelptofostera

remarkablenewandopenendedlifelongmovementtowardprogressivepersonalhealth,

vitality,andqualityoflife.

ThetechniqueofNaturalExerciseisdesignedtocomplementandbuildonourfirst

foundationaltechniqueofNaturalEating,augmentingitandgreatlyenhancingour

health.NaturalExerciseisalsointendedtohelpusdeveloptheneededmomentum,and

personalstrengthandfortitude,toapproachthemorefarreachingchallengeofrestoring

andthen

progressively

increasing

our

natural

health

across

the

totality

of

our

lives.

Thisimportantandwiderangingmodernchallengeisembodiedinthethird

HumanaNaturatechniqueofNaturalLiving.


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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

Thisnatural

need

for

varied

and

periodically

demanding

physical

activity

of

course

applies

equallytohumanbeings.Likeallotheranimalsonourearth,werequireaspecificrange

andintensityofactivity,correspondingtoorconsistentwithournaturalevolutionary

lineage,ifwearetoachievenaturalconditioningandsustainournaturalfitnesslevels.

Inthisway,weachieveandmaintaintherobustlevelsofhealthandadaptivenessthat

representournaturallyhealthystateashumans.Ontheotherhand,withoutthisactivity

eitherdirectlyinitsoriginalnaturalformsorthroughexercisesdesignedtoreplicate

andoptimizeournaturalphysicalactivitypatternsourhealthandfitnessquicklysuffer,

andwesoonbegintoliveatdiminishedlevelsofpersonalvitalityandqualityoflife.This

ideacan

be

easily

and

quickly

validated

in

practice.

Observationsofotheromnivorousprimatesinthewild,suchaschimpanzeesandnotably

plainsdwellingbaboons,suggestthatthesereasonablyclosecousinstohumansspend

aboutathirdoftheirtimesleeping,andthendividetheirwakingtimebetween1)natural

activitiesassociatedwithfindingfoodormovingtonewencampments,and2)socializing

andmaintainingorderandcohesivenesswithintheirgroups.

Occasionally,ourprimatecousinsmustrunfromorchaseawayapackofhungrycatsor

dogs,ordealwiththreatsfromstilllargerandoftenquitebelligerentanddangerous

grazinganimals.Itisbothimpressiveandinsightfultowatchtheselessadvancedbut

relatedprimate

species

mobilize

and

cooperate

to

meet

these

natural

challenges.

TheseregularepisodesonthesavannahsofAfricasuggestnotjustthefullscopeand

periodicintensityofourhumanactivitypatternsinnature,butalsothefundamentally

socialandcooperativenatureofallprimatelifeinthewild.Observingthislife

underscoresabasictruthofzoologicalandanthropologicalsciencethatnatureaffords


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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

exercisesinto

our

modern

lives

today,

in

addition

to

daily

walking

and

hiking,

ifwe

are

to

ensurecomplete,balanced,andoptimalnaturalconditioningandassureournatural

health.Inthisway,wecansufficientlyreproduceandevenimproveuponournatural

humanactivitypatterns,achievecompletenaturalconditioning,andrealizeimpressive

andoftensurprisinglevelsofphysicalfitnessasaresult.

Walkingsnaturalcomplement

Thereareofcourseanumberofpotentialexercisepracticeswemightaddto

HumanaNaturascorerecommendationofdailywalkingandhikingtopromoteenhanced

fitnessandachieveanoptimalnaturalconditioningregime.Weencourageyouto

considerwhatotherexercisesmightbestfurtheryourownquestforprogressivehealth

andquality

of

life,

and

which

ones

best

take

advantage

of

the

setting

and

circumstances

thatareyourlifetoday.

IndesigningtheHumanaNaturaPersonalHealthProgram,weconsideredquitecarefully

whatformsofexercisewouldbestcomplementaNaturalExerciseprogrambased

principallyondailywalking.Inkeepingwithourexerciseprinciplesandgoals,we

evaluatedvariousoptionstoachieveanefficient,flexible,sustainable,andoptimal

companionexerciseregimethatwouldharmonizewithdailywalkingandservethevast

majorityofpeopleusingtheHumanaNaturasystem.

Ourevaluation

considered

which

exercises

are

readily

practiced

at

different

levels

and

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

bringboth

natural

human

beauty

and

strength

to

us,

even

at

only

amoderate

level

of

intensity.Calisthenicsgreatlyenhanceourphysicalfitnessandstamina,andmarkedly

increaseourpersonalvitalityandoverallpreparednessforlife.

Whencalisthenicsexercisesarestructuredandperformedcorrectly,andcombinedwith

dailywalking,theyensurethatweachievecompletenaturalconditioningandallfourof

thephysicalfitnessexercisegoalsintroducedwithonlyamodestcommitmentofour

time:1)aerobicconditioning,2)strengthening,3)improvedflexibility,and4)increased

agilityorcoordination.

ThereareatotaloftwentyoneexercisesinHumanaNaturascomprehensiveand

globallyrecognized

calisthenics

program,

divided

into

four

exercise

groups:

SixCoreexercisesoursixCoreexercisesprovideabasicbutstillquiterigorousworkoutofourentirebodytopromotenaturalconditioning.OurCoreexercises

canbeperformedonaneardailybasis,whetheryouarejustbeginning

calisthenics,wantongoingexerciseandconditioningatthislevel,orareusingthem

asafoundationforothercalisthenicsexercisesattheIntermediateandAdvanced

levels.

EightIntermediateexercisesasyourphysicalconditioningimproves,youcanaddsome

or

all

of

our

eight

Intermediate

exercises

to

the

Core

calisthenics

group

on

anygivendaytoincreaseyournaturalconditioningandaddvarietytoyour

calisthenicspractice.

FourIntermediateAdvancedexercisesasyoudevelopcalisthenicsmasteryattheIntermediatelevel,youcanaddsomeorallofourfourIntermediateAdvanced


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exercisestotheCoreandIntermediategroups.Eachoftheseexercisesbeginsatan

IntermediatelevelandthenhasoneormorevariationsattheAdvancedlevel.

ThreeAdvancedexerciseswithfurtherimprovementinyourleveloffitnessandasyourmasteryofcalisthenicsextendsbeyondtheIntermediatelevel,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.

MostHumanaNaturanaturalhealthpractitionersregularlyvarytheirmixofnonCoreexercisesineachcalisthenicsworkout,allowingincreasedenjoyment,optimal

conditioning,andgreatertimeefficiencybalancingourexercisepracticeswithother

healthgoalsandlifeopportunities.

Ournaturalpersonalpower

Asyoubeginourcalisthenicsexercises,youwillnoticethatthereisnouseoffreeweights

inthecalisthenicsworkoutorelsewhereintheHumanaNaturatechniqueofNatural

Exercise.

Thereason

for

this

is

that

the

use

of

weights,

and

especially

weightlifting

machines,

is

generallynotconsistentwithourprinciplesandgoalsforNaturalExercise.Yourown

body,bodyweight,andwholebodyexercisespresentedareallthatarerequiredin

HumanaNaturascalisthenicsprogram.Thismakestheprogramnotonlysimplerand

morenatural,butalsomoreportable,flexible,timeefficient,andmuchlessexpensive

thantraditionalweightliftingprogramsandmachinebasedfitnessclubs.


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Forpeopleinterestedinexercisescience,HumanaNaturasadvocacyofwholebody

movementsandexclusiveuseofnaturalbodyweightisimportant.Itisworthnotinghere

thatmostweightliftingexercisesandresistancemachinesseektoworkdistinctmuscle

groupsinisolation.Thisapproachiscontrarytoouremphasisonwholebodyexercise,

whichisafarmoreefficientapproachtoconditioningaswehavediscussedandoneof

HumanaNaturaskeyprinciplesofNaturalExercise.

Asyou

will

learn

in

practice,

whole

body

exercise

is

amuch

more

natural

and

effective

waytofosterusablestrength,stamina,flexibility,andagility.Ifyouliftweightstoday,or

haveinthepast,youwillquicklyunderstandthepower,relativeefficiency,andmany

advantagesofthewholebodyapproachtoexercise,onceyoubeginourcalisthenics

program.

ForallHumanaNaturahealthpractitioners,wewouldaddherethatweightlifting,and

reallyallmachinebasedandtechnologyreliantformsofexercise(eventhosethatuse

wholebodymovement),implicitlyfosteramistakenandundesirableoutlookregarding

ourhealthandfitnessmoregenerally.Thisoutlookinvolvestheideathatwearenaturally

unableto

efficiently

maintain

robust

natural

health

on

our

own

and

through

the

normal

activitiesofourdailylives.

Practically,thepresenceandpromotionofexercisemachinesencouragesustoassume

thatthereareinevitablytimesoflowandhighhealthpromotioneachday,andeven

timesofactivehealthreductionthatmustbeoffsetthroughintensive,machinebased

therapy.Or,toputitinsimplerterms,weareledtothinkthatmodernlifeisinevitably

unhealthytosomedegreeandmustbeoffsetthroughartificialorcompensatingpractices

andtechnologies.

Conditioningwithandfornaturallife

Thisimportant,

often

unconscious,

and

strongly

health

limiting

idea

is

one

we

would

encourageyoutoexamine,onanongoingbasisinyourlifeandnaturalhealthpractice.

Inprinciple,andasapracticalchallengetoachieveamoreconsciousandhealthcentered

life,wewouldlikeyoutoconsidertheideathatourmodernlivesandnaturalhealth

promotioneffortscanbefullyintegratedwithoneanother.Bythis,wemeanthatitis

possibletoprogressivelyspendmoreandmoreofourtimeandlivesinactivitiesthatare

naturallyandactivelyhealthpromotingandlifeadvancinginthemselves.

Throughdailywalkingandregularcalisthenicsandespeciallybyobservingtheeaseand

naturalnesswith

which

we

can

begin,

practice,

and

move

from

Natural

Exercise

you

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. Matchyourcalisthenicsroutinetoyourpersonallevelofstaminajustaswithwalking,startyourexplorationofcalisthenicsslowlyandtaketimetobuild

yourstrengthandcapacityforstrenuousexercise.HumanaNaturascalisthenics

exercisesareintenseandphysicallydemanding,evenattheCorelevel.Asyou

willimmediatelydiscoverinpractice,theexerciseslookmucheasierinthe

photographsthan

they

are

in

reality.

Even

experienced

athletes

find

calisthenicsexerciseschallengingatfirst.Please,don'toverdoitandriskinjury,

whetheryouarejustbeginningtoexerciseorarephysicallyfitalready.Youwill

getsubstantialhealthbenefits,greatlyreduceyourriskofinjury,andthus

makemorerapidandreliableprogressinyourphysicalconditioningby

performingthecalisthenicsexercisesatamoderatelevelofintensity.Again,go

forgain,notstrainorpain.

2. Matchingofyouractivitylevelandstaminaappliesovertimeanddaytodayjustasthebodyneedsactivity,italsoneedsrest,especiallyafteradayor

seriesof

days

of

relatively

intense

exercise

or

activity.

If

you

are

sore

or

not

feelingatyourbest,itmightbewisetorestorscalebackyourcalisthenicsfor

thatday.YoushouldfeelnoobligationtodotheHumanaNaturacalisthenics

routineeveryday,andshouldalwaysvaryyourworkoutstomatchyour

physicalreadinessforintensiveexercise.Andbeassured,HumanaNaturas

calisthenicsexerciseswillprovideintenseactivity!

3. Ensureyoursafetyandcomfortfirstthecalisthenicsexercisescanbedoneindoorsoroutdoors,butshouldalwaysbedoneinaclean,levelareathatis

freefromdangerousobjectsandotherphysicalhazards.Theareashouldbe

welllightedandreasonablyquiet,withgoodventilation,therebynaturally

promotingattentiveness

and

focus.

You

should

wear

flexible

clothing

that

does

notimpedeyourfullrangeofmotionandthatensuresyouareneitherhotnor

coldasyouexercise.Youshouldmakeorpurchaseapaddedexercisematfor

thefloorexercisesandshoulduseafriendortrainerasaspotteronallofthe

invertedandbalancingexercisesuntilyouareproficientatthese.Safetyfirst!


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4. Stopifyoufeelpain,discomfort,dizziness,orshortnessofbreathifyouexperiencethesesignsofoverexercisingatanytime,stopyourroutineat

once.Thenassessyourreadinessforthislevelofactivityandevenyourneed

forimmediatemedicalattention.Buildyournaturalstaminaslowlyand

carefully,andbuilditforlife.

5. Readandfollowtheexercisedirectionscarefullyproperformincalisthenicsis

critical

to

safety

and

optimal

conditioning,

so

pay

close

attention

to

all

exerciseinstructions.Thisincludesnotesonfootandhandplacements,the

orderandmannerofbodymovements,andanyuseorsuggestionsofisometric

positionholds.Besuretobreathenaturallyasyouexercise,exhalingwith

majorexertionsandneverholdingyourbreath.Themovingexercisesshouldbe

doneatasteadypacethatmatchesyourbreathingonethatisneversofast

astobejarringorthatfeelsasifyouarehurrying.Youshouldproceeddirectly

fromexercisetoexercise,neverrushingbutalsoonlypausinglongenoughto

catchyourbreathortowalkoffthestrainofthepreviousexercise.Drinkwater

ifyoubecomethirsty.

6. DotheCoreexercisesandfollowtheoverallexerciseorderalwaystoalloftheCoreexercisesandalwayscompletealloftheexercisesyoudointheorder

theyarepresented,regardlessofwhichIntermediate,IntermediateAdvanced,

orAdvancedexercisesyoumaybeaddingonagivenday.Theorderofthe

HumanaNaturacalisthenicsexercisesisintentional,designedtoworkyour

bodyinaprogressive,complementary,andsystematicmanner.

7. WhenexercisingabovetheCorelevel,varyoralternateyourselectionofnonCoreexercisesasmentionedbefore,therearemanyadvantagestovarying

yournonCoreexerciseselections.Oneoptiontoachievethisvariabilityisto

addthe

first

half

of

the

Intermediate

and

Advanced

exercises

you

do

to

the

Coreprogramonoddnumberedworkouts,andthenaddthesecondhalfofthe

IntermediateandAdvancedexercisesyoudototheCoreprogramoneven

numberedworkouts.ForpeopleexercisingattheAdvancedlevelandphysically

abletodoallormostofourcalisthenicsexercises,thisapproachoffersaway

todothefullHumanaNaturaworkouteverytwosessions,whileadding

diversityandreducingthedurationofyourworkouts.Anotheralternativeisto

splitthenonCoreexercisesyoudointothreegroupsandalternatethemona

threeworkoutcycle,againalwaysdoingtheCoreprogramandensuringthat

youfollowpresentedexerciseorderoverall.Yetanotheroptionistoaddthe

nonCore

exercises

you

do

each

time

more

randomly.

This

approach

is

acceptableaslongasthepresentedexerciseorderisfollowed,alloftheCore

exercisesarealwaysincluded,andyouremainattentivetoachievingadequate

diversityinyournonCoreexercisechoicesovertime.

8. Explorevaryingthepaceofyourcalisthenicsexercisesifyouwantasyouwillseenotedintheexerciseinstructions,anotherworkoutvariation(for


16/83


peopleexercisingatalllevels)istoslowthepaceofsomeofthemoving

exercises,andtoholdeachexerciserepetition(butnotyourbreath)atthe

pointofmaximumexertiontoincreaseitsisometricforceandconditioning

action.Tousethistechnique,greatlyslowthepaceofthemovingexercise

repetitionsandthenholdeachrepetitionatitsmostintensepoint(thelowest

pointofapushuporthehighestpointofasituporstomachcrunch,as

examples).Somecalisthenicspractitionersadvocatethisapproachquite

passionately,others

use

it

periodically

to

bring

variety

to

their

workouts,

and

someadvancedpractitionersneveroronlyrarelyexercisethiswayandenjoy

greatnaturalfitnessnevertheless.Ifyouhavetheextratime,andwantadded

variety,thisisanoptionthatallowsyoutoexploreandperhapsgetabitmore

conditioningoutofyourworkouts.Pleasenotethatsomemovingexercises

forexamplejumpingjackshaveanaturalrhythmanddonotnaturallylend

themselvestothisalternativeapproach.

9. RelaxdeeplyaftercompletingyourcalisthenicsworkoutusingatechniqueborrowedfromHathaYoga,wewouldencourageyoutorestforashorttime

aftercompleting

your

calisthenics

workout.

While

not

required

or

always

possible,a510minuteperiodofdeeprelaxationimmediatelyafteraworkout

helpstorevitalizeus,andcangreatlyenhanceboththephysiologicaland

psychologicalbenefitsofourcalisthenicspractice.Deeprelaxationisideally

doneinaquietandslightlydarkenedplacewhereyoumaycomfortablyclose

youreyes.Normally,thetechniqueistolieonyourbackonamatwithyour

armsatyourside,palmsupturned,legsstraight,andfeetnaturallyfallingtothe

side.Yourgoalistorelaxyourbodyandmindcompletelyandgototheedgeof

sleepwhileremainingalert.Toaidinthis,itcanbehelpfultoobserveyour

breathordoperiodicdeepcleansingexhalations.Feelfortensionindifferent

partsofyourbodyandconsciouslyreleaseanytightnessyouencounter.Empty

yourmind

of

cares

and

observe

without

attending

to

the

thoughts

and

feelings

thatnaturallysurface.Enjoythetranquilityoftheseobservingwithoutacting

andthenaturalpeaceandpowerofsimplybeinghealthyandalive.When

ready,endyourrelaxationsessiongraduallyandenjoytheintensecalmand

composurethatcancomethroughdeeprelaxationinthisway,especiallyafter

astrenuouscalisthenicsworkout.

Byaddingregularcalisthenicstoyourdailywalkingorhiking,youwillbegintorealize

completenaturalconditioningandsignificantandevendramaticimprovementsinyour

healthandfitness.

TheseessentialHumanaNaturaNaturalExercisepractices,incombinationwithNatural

Eating,willhelpyoutoachievenewandperhapsmuchgreaterphysicalandemotional

strength,andnewenergyandfeelingsofwellbeinginyourlife.Youwillgrowmore

naturallypoisedandateaseoverall,becomingnotjustoutwardlyrevitalizedbut

personallyrenewedinimportantwaystoo.


17/83


Youwillincreasinglyexperiencelifemorecloselytoournaturalstateofhealthand

fitness,andenjoythemanyqualityoflifebenefitsthatnaturalconditioningprovidestous

all,includingnewfeelingsofconfidence,clarity,connection,andpersonalfocus.

AsyouruseofourNaturalEatingandNaturalExercisetechniquesprogressesand

deepens,likelyyouwillgraduallyandevenunexpectedlybegintohaverecurringnew

ideasandperspectivesonyourself,yourhealthandqualityoflife,andtheworldaround

you.Such

ideas

and

perspectives

reliably

emerge

from

and

in

turn

encourage

progressive

improvementsinournaturalhealthandwellbeing.

Throughthesechanges,youwillbecomeincreasinglyreadyforHumanaNaturas third

naturalhealthtechnique,NaturalLivinganditslifelongandlifewidechallengeof

progressivelyhealthierandopenendedmodernnaturallife.


18/83


CalisthenicsWorkout

ThetablebelowsummarizesHumanaNaturascalisthenicsexercises.Pleaserefertothe

followingpagesfordetailedinformationonhowtoperformeachcalisthenicsexercise.

Exercise

Level

1. SixWayStretch(WarmUp) Core

2. Lifts,Jacks&Twists Core

3. Toe&InstepTouches Core

4. Front&SideLunges Intermediate

5. Seats&Squats Intermediate

6. PushUps Core

7. JumpSquats IntermediateAdvanced

8. BasicSitUps Core

9. SitUpVariations IntermediateAdvanced

10. SideBridges IntermediateAdvanced

11. BackBridges Advanced

12. LegLifts&Extensions Intermediate

13.

ShoulderStands

Intermediate

14. HeadStands Advanced

15. HandStands Advanced

16. FrontBridges IntermediateAdvanced

17. LegBridges Intermediate

18. FrontKicks Intermediate

19. SideKicks Intermediate

20. ArmPunches Intermediate

21. BodyBalancing Core

22. SixWayStretch(WarmDown) Core


19/83


1 SixWayStretch(WarmUp)

Level:Core

Startandendyourcalisthenicsworkout

with

the

six

way

stretch,

a

seriesofmovesborrowedfrommodernhathayoga.Thisstretchworksallyourmajormusclegroupsandincreasesmentalfocus,andisanefficientwayofwarmingupandcoolingdownyourbody.

Beginwithyourfeetshoulderwidthapartandtoespointingforward,armsatyourside,bodystraight,headstraightandlevel(Figure1).Keepingyourarmsstraightandleadingwiththebacksofyourhands,stretchyourarms

slowly

forward,

and

then

up

and

backintheirfullrangeofmovement.Whenyourarmsreachoverhead,archyourbackslightlyandcontinuereachingwithyourarmsasfarbackasyoucancomfortably(Figure2).Holdthisbackwardstretchforamoment.

Next,begintomoveyourarmsforwardinasimilarsweepingmovement,keepingyourarmsstraightandthistimeleadingwiththepalmsofyourhands.Straightenyourbackand

then

naturally

begin

to

bend

forward

atthe

waist

with

the

movement

of

yourarms.Continuebendingwiththeforwardandthendownwardsweepofyourarmsuntilyourfingersreachyourtoesorthefloor(Figure3).Ifyoucan'treachyourtoesatfirst,reachasfardownyourlegsasyoucancomfortably,butworkgraduallytoimproveyourflexibilityinthisstretch.Holdthisforwardstretchforamoment,andthenrollyourbodygraduallybackuptoyouroriginalstartingposition,beginningwithyour

lower

body

and

then

engaging

your

upperbody,andthistimekeepingyourarmsatyourside(Figure1).

PauseforamomentinthepositioninFigure1,andthenwidenyourstanceslightlyandextendyourarmsouttothesideatthesametimewithaslight

jump,keepingyourbody,legsandarmsstraight,head level,andletting

Figure1 Figure2

Figure3 Figure4

Figure5 Figure6


20/83


your toesnaturallypointslightlyoutward(Figure4).Turnonefootouttothesideandgraduallylowerthesamesidearmuntilyourfingerstouchthefloornexttotheinstepofyouroutturnedfoot.Atthesametime,extendyourotherarmtowardtheskyandfixyoureyesonthethumbofyourraisedhand,takingcaretokeepyour

armsand

legs

straight

and

to

maintain

yourbalance(Figure5).Ifyoucan'treachtheflooratfirst,reachasfardownyourlegasyoucancomfortablyandgraspyourleg,butworkgraduallytoimproveyourflexibilityinthisstretch.Holdthissidestretchforamoment,andthenslowlyreverseyourmovementuntilyouarebackinyouroriginalstartingposition(Figure4).Repeatthestretchonyourothersideforanequalperiodoftime.

Afterpausingforamomentinthe

positionin

Figure

4,

again

turn

one

footouttotheside,andthistimegraduallyloweryouroppositearmtowardthatfoot,twistingatyourwaist,untilyourfingerstouchtheflooronthefarsideofyouroutturnedfoot.Atthesametime,extendyourotherarmtowardtheskyandfixyoureyesonthethumbofyourraisedhand,takingcaretokeepyourarmsandlegsstraightandmaintainingyourbalance(Figure6).Ifyoucan'treachtheflooratfirst,reachasfardownyourlegasyoucancomfortablyand

graspyour

leg,

but

work

gradually

to

improveyourflexibilityinthisstretch.Holdthissidetwistforamoment,andthenslowlyreverseyourmovementuntilyouarebackinyouroriginalstartingposition(Figure4).Repeatthestretchonyourothersideforanequalperiodoftime.

AfterpausingforamomentinthepositioninFigure4,returntothepositioninFigure1withaslightjumpandtakeseveralbreaths.Thiscompletesthesixwaystretch.Youcan

dothe

six

way

stretch

any

time

you

wantitisagreatwaytoreenergizeyourbodyaftereitherextendedactivityorinactivity.Asavariation,youcandothebackwardandforwardstretcheswithyourfeettogetherorwithyourfeetwideapart.Eachvariationgivesyouaslightlydifferentfullbodystretch.


21/83



22/83


2 Lifts,Jacks&Twists

Level:Core

Afterthesixwaystretch,entermoredeeply

into

your

calisthenics

routine

withacombinationofleglifts,jumpingjacks,andbodytwists.Together,theseexercisesprovideagoodinitialworkoutofyourbodyandprepareyouformoreintenseexercise.

LEGLIFTSTodoleglifts,beginbystandingwithyourfeetshoulderwidthapart,backandlegsstraight,headlevel,armsbent,andhandsinfistsatyourwaist.Next,liftonekneeupashighasyoucanwithoutlosingyourbalance(Figure

7).

Return

your

foot

to

the

groundandrepeatthesamemovementwiththeotherleg.Continuethisexercise,alternatinglegs,untilmoderatelywindedoraboutaminute,whichevercomesfirst,tocompletetheset.Do13setsofleglifts.

VARIATIONS:Thereareseveralvariationsonthebasicleglift.Onevariationistodomultipleliftswithonelegbeforeswitchingsides.Ifyou

do

multiple

lifts

with

one

leg,

another

variationis

to

keep

your

moving

leg

offofthefloor(returningyourfootclosetobutnottouchingthegroundorslightlybehindyourbody).Witheitherofthesevariationsorwiththebasicleglift,afurthervariationistointensifythisexercisebyraisingandkeepingyourarmsoverheadandpalmsfacingeachother(Figure8).YetanothervariationfromthepositioninFigure8istobendyourelbowsandloweryourhandstowardthekneeofyourliftinglegandtothenreverse

your

movements

as

you

lower

the

leg.

Allofthesevariationsgiveyouamoreintenseworkout,promotingbalanceandmidbodymusclestrength.

JUMPINGJACKSTodojumpingjacks,beginbystandingwithyourfeeteithertogetherorslightlyapart,armsatyoursides,handsinfists,andheadstraightand

Figure7 Figure8

Figure9 Figure10

Figure11 Figure12


23/83


level(Figure 9).Jumpslightly,whilesimultaneouslyspreadingyourlegsouttoashoulderwidthstance,landingontheballsofyourfeet,whilequicklyswingingyourarmsouttothesideandthenoverheadinanarc,sothatyouendupinthepositionshowninFigure10.Withoutstopping,jumpslightlyagainandreversethis

movement,returning

to

your

original

startingposition(Figure9).Thiscompletesonejumpingjack.Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,tocompletetheset.Do13setsof

jumpingjacks.

BODYTWISTSTodobodytwists,beginfromastandingpositionandthentakeanormalstepforwardwithoneleg,takingcaretokeepyourbalance,

whilemoving

the

same

side

arm

forwardandtheoppositesidearmbackward,sothatyouendupinthepositioninFigure11.Pauseforamomenttomakesureyouarebalancedandcomfortableinthisposition.Next,jumpslightlyandreverseyourpositioninmidairsothatyourotherlegandarmarenowforward,usingatwistingorshufflingmovement,landingontheballsofyourfeet,andtakingcarenottoloseyourbalance(Figure12).Thisjumpingmovementcompletesonebodytwist.

Continuethis

exercise,

alternating

backandforthwiththesamejumpingmovementwithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst.Whenyouaredone,reverseyourmovementstoreturntoastandingpositiontocompletetheset.Do13setsofbodytwists.Asavariationonthebodytwist,youcanexperimentwithawiderstanceandlargerarmmovements,andwithafasterorvaryingpace,toincreasetheintensityoftheexercise.


24/83


3 Toe&InstepTouches

Level:Core

Toeandinsteptouchesaregreatexercises

for

strengthening

and

promotingflexibilityinyourlowerandmidbody,buttakecareatfirstnottostrainyourback.

TOETOUCHESTodotoetouches,beginbystandingwithyourfeetfacingforwardandslightlyapart,armsatyoursides,backandlegsstraight,andheadstraightandlevel(Figure13).Gentlyrollyourbackforward,lettingyourarmsandheadfallforwardwithgravity,untilyourfingerstouchyourtoesortheground

in

front

of

your

feet

(Figure

14).Thismovementshouldbeacontrolledone,beginningbybendingyourupperbodyandthenyourlowerbody,sothatyoudonotoverextendyourupperbodyfromyourmidline.Ifyoucan'treachyourtoesatfirst,reachasfardownyourlegsasyoucancomfortably.Afterabriefmoment,reversethiscontrolledrollingmovement,thistimebeginningwithyourlowerbodyandthenengagingyourupperbodyuntilyouarebackin

your

original

starting

position

(Figure

13).This

completes

one

toe

touch.

Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,tocompletetheset.Do13setsoftoetouches.Asavariation,youcandotoetoucheswithyourfeettogetherorwithyourfeetfurtherapart.Eachvariationgivesyouaslightlydifferentworkoutofyourbackandglutealareas.

INSTEPTOUCHES

To

do

instep

touches,

begin

by

standingwithyourfeetslightlymorethanshoulderwidthapartandtoespointingslightlyoutward,armsextendedtoyoursidesandparalleltothefloor,palmsdown,headstraightandlevel(Figure15).Bendforwardatyourwaistandbringthefingersofonehandtotheinstepoftheoppositefoot,turning yourupperbodyand

Figure13 Figure14

Figure15 Figure16


25/83


makingasweepingmovementofthishand,keepingyourarmsandlegsstraightbutnotlocked,andsimultaneouslyraisingyourotherarmtothesky(Figure16).Yourbackshouldberoughlyparallelandyourraisedarmroughlyperpendiculartotheground.Ifyoucan'treachyourinstepatfirst,reachasfardownyour

legas

you

can

comfortably.

After

abriefmoment,reversethiscrossbody

sweepingmovementandreturntoyouroriginalstartingposition(Figure15).Thiscompletesoneinsteptouch.Immediatelyrepeatthemovement,thistimebringingyourotherhandtotheoppositeinstep,raisingyouroppositearmtothesky,andthenreturningtoyourstartingposition.Continuethisexerciseuntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,tocompletetheset,alternatingsideseachtime

andtaking

care

not

to

exercise

to

the

pointofdizziness.Do13setsofinsteptouches.


26/83


4 Front&SideLunges

Level:Intermediate

Frontandsidelungesprovideexcellent

conditioning

of

your

mid

andlowerbody.

FRONTLUNGESTodofrontlunges,beginbystandingwithyourfeetfacingforwardandslightlyapart,backandlegsstraight,armsbentandhandsatyourhips,andheadstraightandlevel(Figure17).Next,whiletakingcarenottoloseyourbalance,takeagenerousstepforwardwithoneleg,bendingatthekneewithyourforwardsteppingleg,loweringyourbody,andlettingyourback

foot

come

up

on

its

toes.

Come

toastopwithyourforwardlegformingasclosetoaninetydegreeangleasyoucancomfortably,whilestillbeingabletoeventuallyreturntoyourstartingpositionwithasinglebackwardstep.Wheninthefrontlunge,yourforwardfootshouldbeflat,pointingaheadandinlinewithyourknee,withyourbacklegasstraightaspossible.Ensurethatyourbackisstraight,yourhipsaresquaretoyourbodyline,andyourheadis

straight

and

level

(Figure

18).

Holdthispositionforamoment,ensuringgoodformandbalance.Then,reverseyourmovements,takingcaretostaybalancedandnottokickyourbacklegwithyourfrontheel,andreturntoyouroriginalstartingposition(Figure17).Thiscompletesonefrontlunge.Continuethisexercise,alternatinglegseachtimewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,tocomplete

the

set.

Experiment

with

the

length

of

yourlungessothatyouachieveoptimalcontrolandfluidityofmovement.Do13setsoffrontlunges.

VARIATIONS:Youcandofrontlungeswithyourarmsbeginningandremainingoverheadduringthelunge(Figure19),aslongasyoucanstay

Figure17 Figure18

Figure19 Figure20

Figure21 Figure22


27/83


balancedandincontrolofyourmovements.Youcanexperimentwithholdingeachlungeforafewsecondsorwithvaryingyourpacetoincreasetheintensityoftheexercise.Youcanalsodomorethanonelungewiththesamelegbeforealternatingsides,butdoensurethatyoudothesamenumberandpatternoflungeswith

bothlegs

in

each

set.

Work

to

enter

andstaydeeplyineachfrontlunge,increasingyourstrengthandflexibility.

SIDELUNGESTodosidelunges,beginbystandingwithyourfeetslightlymorethanshoulderwidthapartandtoespointingslightlyoutward,armsbentandhandsinfistsoneachsideofyourhead,bodyandlegsstraight,andheadstraightandlevel(Figure20).Whenyouareready,bendoneleguntilthekneeisataboutaninetydegreeangle,

shiftyour

weight

to

that

leg,

and

lower

yourbodyintoasidelunge(Figure21),keepingyourbackstraightandheadlevel,youroppositelegasstraightaspossible,andbothfeetflatontheground.Holdthispositionforamomentandthenreverseyourpositiontotheoppositeside,withoutreturningtoyouroriginalstartingposition.Thismovementshouldprimarilybetotheside,ratherthanupanddown.Thiscompletesonesidelunge.

Continuethis

exercise,

alternating

sideswithoutstoppingorreturningtotheoriginalposition,untilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,andthenreturntoyouroriginalstartingposition(Figure20)tocompletetheset.Experimentwiththewidthofyourinitialstanceandfootplacementsothatyouachieveoptimalcontrolandeaseofmovement.Do13setsofsidelunges.

VARIATIONS:Forvariations,youcan

doside

lunges

with

your

arms

overheadandpalmsfacingoneanotherduringtheinitialsidelungeandalternatingsidetosidemovements(Figure22),aslongasyoucanremainbalancedandincontrol.Youcanexperimentwithholdingeachlungeforafewsecondsorwithvaryingyourpacetoincreasethe


28/83


intensityoftheexercise.Worktoenterandstaydeeplyineachsidelunge,increasingyourstrengthandflexibility.


29/83


5 Seats&Squats

Level:Intermediate

Seatsandsquatsaresimilarexercises,but

work

slightly

different

muscles.

In

seats,yourfeetremainflatonthegroundandtheexerciseisprimarilyfocusedintheglutealarea.Insquats,yourheelsriseoffthefloorasyouenterthesquatandtheexerciseisprimarilyfocusedintheupperlegs.

SEATSTodoseats,beginwithyourfeetflat,facingforwardandslightlyapart,armsstraightandatyoursides,backandlegsstraight,andheadstraightandlevel(Figure23).Keepingyourfeetflaton

the

ground,

bend

both

knees

and

sitdownasfarasyoucomfortablycan,takingcarenottoloseyourbalance,whileraisingyourarmsinasweepingmovement,palmsdown,untilyourarmsareparalleltotheground(Figure24).Holdtheseatpositionforamomentandthenreverseyourmovement,returningtoyouroriginalstartingposition(Figure23).Thiscompletesoneseat.Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedorabouta

minute,

whichever

comes

first,

to

completethe

set.

Do

13sets

of

seats.

VARIATIONS:Forseatvariations,youcandothisexercisewithyourarmsoverheadandpalmsfacingoneanotherbeforeandduringtheseat(Figure25),aslongasyoucanremainbalancedandincontrol.Youcanexperimentwithholdingeachseatforamomentandwithvaryingyourpacetoincreasetheintensityoftheexercise.Youcanalsovaryyourfootpositioningtogetaslightlydifferent

exercise

your

feet

should

always

pointforward,butcanbeclosetogether,shoulderwidth,orevenwideapart.Worktoenterandstaydeeplyineachseat,increasingyourstrengthandflexibility.

SQUATSTodosquats,beginwithyourfeetflat,facingforwardandslightlyapart,arms

Figure23 Figure24

Figure25 Figure26

Figure27 Figure28


30/83


straightandatyoursides,backandlegsstraight,andheadstraightandlevel(Figure26).Lettingyourheelsriseupfromtheground,bendbothkneesandsquatdownasfarasyoucomfortablycan,takingcarenottoloseyourbalance,whileraisingyourarmsinasweepingmovement,palmsdown,untilyourarmsareparallelto

theground

(Figure

27).

Hold

the

squat

positionforamomentandthenreverseyourmovement,returningtoyouroriginalstartingposition(Figure26).Thiscompletesonesquat.Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,tocompletetheset.Do13setsofsquats.

VARIATIONS:Forsquatvariations,youcandothisexercisewithyourarmsoverheadandpalmsfacingone

anotherbefore

and

during

the

squat

(Figure28),aslongasyoucanremainbalancedandincontrol.Youcanexperimentwithholdingeachsquatforamomentandwithvaryingyourpacetoincreasetheintensityoftheexercise.Youcanworktoriseupmorefullyonyourtoesduringthesquat,againaslongasyoucanmaintainyourbalance.Youcanalsovaryyourfootpositioningtogetaslightlydifferentexerciseyourfeetshouldalwayspointforward,butcanbeclosetogether,shoulderwidth,oreven

wideapart.

Work

to

enter

and

stay

deeplyineachsquat,increasingyourstrengthandflexibility.


31/83


6 PushUps

Level:Core

Pushupsareaprincipalexerciseforconditioning

our

arms

and

upper

body.Therearetwogeneralformsofpushups,basicandfull,eachapplyingdifferentamountsofourweighttotheupperbody.

BASICPUSHUPTodoabasicpushup,beginwithyourhands,knees,andfeetontheground,armsstraightandshoulderwidthapart,fingerstogetherandpointinginlinewithyourbody,backstraightandlevel,headfacingthegroundandlevel,feettogetherandrestingonyour

toes

(Figure

29).

Then,

bend

your

elbowsandgentlyloweryourfacetowardtheground,stoppingbeforeyourfacetouchestheground,whilekeepingyourbackstraightandlettingyourtoesrisenaturallyofftheground(Figure30).Holdthispositionforatleastseveralsecondsandthenreverseyourmovement,returningtoyouroriginalstartingpositionforamoment(Figure29).Thiscompletesonebasicpushup.Continuethisexercisewithoutstoppinguntilyouare

moderately

winded

or

about

a

minute,

whichevercomes

first,

to

complete

theset.Do13setsofbasicpushups.Worktodevelopyourstrengthsothatyoucandothefullpushup.

FULLPUSHUPTodoafullpushup,beginwithyourhandsandfeetontheground,armsstraightandshoulderwidthapart,fingerstogetherandpointinginlinewithyourbody,backandlegsstraightandlevel,headfacingthegroundandlevel,feettogetherandrestingon

your

toes

(Figure

31).

Then,

bend

your

elbowsandgentlyloweryourfacetowardtheground,stoppingbeforeyourfaceandbodytouchtheground,whilekeepingyourbackandlegsstraight(Figure32).Holdthispositionforatleastseveralsecondsandthenreverseyourmovement,returningtoyouroriginalstartingpositionforamoment(Figure31).Thiscompletes

Figure29 Figure30

Figure31 Figure32


32/83


onefullpushup.Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,tocompletetheset.Do13setsoffullpushups.

VARIATIONS:Inadditiontochangingthepaceofyourpushupsandthe

timeholding

your

body

at

the

bottom

ofthepushupmovement,anumberofvariationsonthefullpushuparepossibletoeitherincreasetheintensityoftheexerciseortoworkslightlydifferentmuscles.Onevariationistodopushupswithyourhandsandfingerspointingninetydegreesawayfromyourbodyline.Anothervariationistodopushupswithyourhandsandfingerspointingninetydegreesintoyourbodyline.Athirdvariationistodopushupswithyourhandseitherfurtherapartor

moreclosely

together.

A

fourth

variationistodopushupswithyourfeetapartratherthantogether.Afinalvariationistodopushupsrestingonyourfingertipsratherthanyourfullhands.Takentogether,thesevariationscreatequiteanumberofalternativeformsofthisimportantexercise.


33/83


7 JumpSquats

Level:IntermediateAdvanced

Jumpsquatsprovideintensiveconditioning

of

the

legs

and

back,

and

withadvancedvariations,canbeusedtorigorouslyexercisetheentirebody.Therearetwogeneralformsofjumpsquats,partialandfull,eachaffordingdifferentlevelsofexerciseintensity.

PARTIALJUMPSQUATTodoapartialjumpsquat,begininacrouchedposition,kneesbent,feetslightlyapartwithyourheelsofftheground,armsatyoursideandreadytobalanceyourselfasneeded,backstraightandlevel,headfacingforwardand

looking

at

the

ground

in

front

of

you(Figure33).Whenyouareready,standupstraight,risinguponyourtoesandextendingyourarmsoverhead,makingsureyoustaybalancedanddonotexperiencelightheadedness(Figure34).Holdthispositionforamomentandthenslowlyreverseyourmovement,returningtoyouroriginalstartingpositionforamoment(Figure33).Thiscompletesonepartialjumpsquat.Continuethisexercisewithoutstoppinguntilyou

are

moderately

winded

or

about

a

minute,whichever

comes

first,

to

completetheset.Endinastandingposition.Do13setsofpartialjumpsquats.Worktodevelopyourstrengthandbalancesothatyoucandothefull

jumpsquat.

FULLJUMPSQUATIfyouarecomfortableinthepartial

jumpsquat,youcanmoveontodothefulljumpsquat.Todoafulljumpsquat,begininacrouchedposition,kneesbent,feetslightlyapartwith

your

heels

off

the

ground,

arms

at

yoursidesandreadytobalanceyourselfasneeded,backstraightandlevel,headfacingforwardandlookingatthegroundinfrontofyou(Figure33).Whenyouareready,jumpstraightupintotheairinasinglemovement,risingupfromyourtoesandextendingyourarmsoverhead,makingsureyoustaybalancedinyour

Figure33 Figure34

Figure35 Figure36

Figure37


34/83


jumpandlanding,andmakingsureyoudonotexperiencelightheadedness(Figure35).Afteryouland,reverseyourmovement,returningtoyouroriginalstartingpositionforamoment(Figure33).Thiscompletesonefulljumpsquat.Continuethisexercisewithoutstoppinguntilyouaremoderately

windedor

about

aminute,

whichever

comesfirst,tocompletetheset.Endinastandingposition.Do13setsoffulljumpsquats.

VARIATIONS:Inadditiontochangingthepaceandintensityofyourjumpsquats,onceyouaredoingthefull

jumpsquatanumberofadvancedvariationsarepossibletoeitherincreasetheintensityoftheexerciseortoworkagreaternumberofmuscles.Onevariationistoinsertaquickjumpbacktoanupperpushup

position(Figure

36).

To

do

this,

from

thesquatposition(Figure33)placeyourhandsonthegroundinafullpushuppositionandkickbackyourlegsuntilyouareinanupperfullpushupposition,maintaininggoodpushupform.Thenjumpback,reversingyourmovementandreturningtothesquatposition(Figure33).Next,dothefull

jumpsquat(Figure35)andthenreturntoyouroriginalstaringposition(Figure33).Thissetofmovesiscommonlycalledaburpeeorsquatthrust.Afurtheradvancedvariationis

toadd

afull

push

up

(Figure

37)

after

movingtotheupperpushupposition(Figure36)andbeforereturningtothesquatposition(Figure33).

AnotherandquiteadvancedvariationistodoafulljumpingjackwhileinmidairinthepositioninFigure35,afterenteringthefulljumpfromthesquatposition(Figure33).Thisvariationrequiresyoutoachievesignificanttimeintheair,whilekeepingyourbalanceduringthefull

jumpandjackmovements,andshould

notbe

attempted

until

you

have

masteredthefulljumpsquat.Finally,itispossibletocombinethefulljumpsquatandalloftheseadvancedvariations,movinginacontrolledsuccessionthroughthepositionsinFigures33,36,37,36,33andthen35,includingafulljack.Thiscombinationoffulljumpsquatvariationsisquite


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challengingandshouldonlybedonebypeopleexercisingattheadvancedleveloverall.


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8 BasicSitUps

Level:Core

Basicsitupsorcrunchesareaprincipal

exercise

for

conditioning

our

midbody.Therearethreeformsofbasicsitupspresentedinthissection.Someofthekeyintermediateandadvancedvariationsofthebasicsituparepresentedinthenextsection(SitUpVariations).

SIMPLESITUPTodoasimplesitup,beginwithyourbackflatontheground,kneesbent,feettogetherandflatontheground,elbowsbentandhandsinfistsatthesideofyourhead,headstraightandfacing

the

sky

(Figure

38).

Next,

gently

liftyourheadandshouldersoffthegroundandtowardyourknees,keepingbothfeetonthegroundandyourchinoffyourchestandfacetiltedupwardforoptimalmuscularalignment(Figure39).Holdthispositionforatleastafewsecondsandthenreverseyourmovement,returningtoyouroriginalstartingpositionforamoment(Figure38).Thiscompletesonesimplesitup.Continuethisexercisewithoutstoppinguntil

you

are

moderately

winded

or

about

a

minute,whichever

comes

first,

to

completetheset.Do13setsofbasicsitups.Tointensifythisexercise,onlyloweryourheadandshouldershalfwaytothegroundbetweeneachsitup.Worktodevelopyourstrengthsothatyoucandothefullsitupandtwistedsitup.

FULLSITUPTodoafullsitup,beginwithyourbackflatontheground,kneesbent,feettogetherandflatontheground,

elbows

bent

and

hands

in

fists

at

the

sideofyourhead,headstraightandfacingup(Figure38).Next,gentlyliftyourheadandshouldersoffthegroundandtowardyourknees,andsimultaneouslyliftyourfeetoffthegroundandbringyourkneestowardyourhead,whilekeepingyourchinoffyourchestandfacetiltedupwardforoptimalmuscularalignment(Figure

Figure38 Figure39

Figure40 Figure41


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40).Holdthispositionforatleastafewsecondsandthenreverseyourmovement,returningtoyouroriginalstartingpositionforamoment(Figure38).Thiscompletesonefullsitup.Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,tocompletetheset.Do1

3sets

of

full

sit

ups.

To

intensify

this

exercise,onlyloweryourhead,shoulders,andfeethalfwaytothegroundbetweeneachsitup.

TWISTINGSITUPTodoatwistingsitup,beginwithyourbackflatontheground,kneesbent,feettogetherandflatontheground,elbowsbentandhandsinfistsatthesideofyourhead,headstraightandfacingup(Figure38).Next,gentlyliftyourheadandoneofyourshouldersoffthegroundandthenbringthat

shouldertoward

your

opposite

knee,

keepingbothfeetontheground,yourarmsroughlyperpendiculartoyourhead,andyourchinoffyourchestandfacetiltedupwardforoptimalmuscularalignment(Figure41).Holdthispositionforatleastamomentandthenreverseyourmovement,returningtoyouroriginalstartingpositionforamoment(Figure38).Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst.Thenrepeattheexercise

withyour

other

side,

ensuring

an

equalnumberandintensityofrepetitions.Thiscompletesonesetoftwistingsitups.Do13setsoftwistingsitups.Tointensifythisexercise,onlyloweryourheadandshoulderhalfwaytothegroundbetweeneachsitup.Asavariationyoucanalternatesideswitheachsitup,insteadofdoingeachsideseparatelyinhalfsets.


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9 SitUpVariations


Anumberofintermediateandadvanced

sit

up

or

crunch

variations

arepossible,onceyoumasterthebasicsitupsexercises.Threekeyvariationsarepresentedhere:thebridgecrunch,thecrosscrunch,andthescissorcrunch.Allthesevariationsintensivelyworkabroadrangeofmuscles,includingthoseofthemidbody.

BRIDGECRUNCHTodoabridgecrunch,beginwithyourbackflatontheground,kneesbent,feettogetherandflatontheground,elbows

bent

and

hands

in

fists

at

the

sideofyourhead,headstraightandfacingup(Figure42).Next,gentlyliftyourheadandshouldersoffthegroundandtowardyourknees,keepingyourchinoffyourchestandfacetitledupwardforoptimalmuscularalignment(Figure43).Holdthispositionforatleastamomentandthenreverseyourmovement,returningtoyouroriginalstartingpositionforamoment(Figure42).Next,liftyourhipsintheairashighas

you

comfortably

can

while

maintaining

goodform

and

alignment,

keeping

yourfeet,arms,head,andshouldersontheground(Figure44).Holdthispositionforatleastamomentandthenreverseyourmovement,returningtoyouroriginalstartingpositionforamoment(Figure42).Thiscompletesonebridgecrunch.Continuethisexercisewithoutstopping,alternatinganddoinganequalnumberofcrunchesandbridges,untilyouaremoderatelywindedoraboutaminute,whichever

comes

first,

to

complete

the

set.

Do

1

3setsofbridgecrunches.Worktodevelopyourstrengthsothatyoucandothecrosscrunchandscissorcrunch.

CROSSCRUNCHTodoacrosscrunch,beginwithyourbackflatontheground,kneesbent,feettogetherandflatontheground,

Figure42 Figure43

Figure44 Figure45

Figure46 Figure47


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elbowsbentandhandsinfistsatthesideofyourhead,headstraightandfacingup(Figure42).Next,bringonekneetowardyouwhilestraighteningandpointingtheotherlegandliftingthatlegslightlyofftheground,andgentlyliftingyourheadandshouldersoffthegroundandbringingtheoppositeshouldertowardyourbent

knee.Keep

your

chin

off

your

chest

andfacetitledupwardforoptimalmuscularalignment(Figure44).Holdthispositionforatleastamomentandthenreverseyourpositioninasinglefluidmovement,sothattheoppositekneeisbent,theotherlegisstraightandpointed,andtheothershoulderisbroughttowardthenewbentknee,whilemakingsureyourlegsandshoulderstonottouchthegroundduringthiscrossovermovement(mirrorimageofFigure44).Holdthisoppositepositionforatleasta

moment.This

completes

one

cross

crunch.Continuethisalternatingmovement,withoutreturningyourshouldersandlegstotheground,untilyouaremoderatelywindedoraboutaminute,whichevercomesfirst.Whenyouarereadytofinish,returntoyouroriginalstartingposition(Figure42)tocompletetheset.Do13setsofcrosscrunches.Forvariations,changethespeedofyourcrossovermovementsandthedurationthatyouholdeachcrunch,sotheexerciserangesfromaseriesoflongcrunchholdsandslow

changeovers

all

the

way

to

afairly

fastcyclingmovement.Crosscrunchesareaterrificintermediatemidbodyconditioningexercisethatcanhelptoprepareyoufortheadvancedscissorcrunch.

SCISSORCRUNCHTodoascissorcrunch,anadvancedexercise,beginwithyourbackflatontheground,kneesbent,feettogetherandflatontheground,elbowsbentandhandsinfistsatthesideofyourhead,headstraightandfacingup

(Figure42).

Next,

raise

one

leg

up

so

thatitisstraightandperpendiculartotheground,whileextendingtheotherlegoutsothatitisstraightandflatontheground(Figure46).Then,whilemaintaininggoodoverallformandbodilyalignment,gentlybringyourheadandshouldersoffthegroundandtowardyouruprightknee,keeping


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yourchinoffyourchestandfacetiltedupwardforoptimalmuscularalignment(Figure47).Holdthispositionforatleastamomentifyoucanandthenreverseyourmovement,returningtoyourpreviouspositionforamoment(Figure46).Quicklyswitchyourlegposition(themirrorimageofFigure46)andthenrepeatthecrunch,

thistime

bringing

your

head

and

shoulderstowardthenewuprightkneeforamoment(mirrorimageofFigure47)andthenreverseyourmovementtoyourpreviousposition(themirrorimageofFigure46).Thiscompletesonescissorcrunchcycle.Reverseyoulegsandcontinuethisexercise,alternatingsideseachtimewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst.Whenyouarereadytofinish,returntoyouroriginalstartingposition(Figure42)to

completethe

set.

Do

13sets

of

bridge

crunches.Worktodevelopyourstrengthsothatyoucanholdtheverychallengingscissorcrunchwhilekeepinggoodoverallformandalignment.Forvariations,youcanchangethespeedoftheexercise,andyoucanrepeatthecrunchesononesideinahalfsetbeforeswitchingtoexercisetheoppositesideforanequalnumberandintensityofrepetitions.


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10 SideBridges


Sidebridgesprovideintensiveconditioning

of

the

mid

body,

and

withvariationsandadvancedpositionings,canbeusedtorigorouslyexercisetheentirebody.

INTERMEDIATESIDEBRIDGETodoanintermediatesidebridge,bendtheelbowofonearmandplacetheforearmandpalmofthatarmontheground.Then,straightenyourentirebodyperpendiculartoyourforearm,raiseyourhipsoffthegroundandsupport(orbridge)yourentirebodywithyourforearmandoutsoleofyour

lower

foot,

while

placing

your

freehandonyourhip(Figure48).Itisessentialthatyouensuregoodformandalignmentinthisposition.Yourbodyshouldbestraight,hipsalignedwithyourlegsandupperbody,shouldersinlineandperpendiculartotheground,andheadalignedwithyourbodyandfacingforward.Holdthispositionwhilebreathingregularlyuntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,andthenreturntoaresting

position

on

the

ground.

Repeat

the

exerciseon

your

opposite

side

for

an

equaldurationandwithequalintensity.Thiscompletesoneintermediatesidebridgeset.Do13intermediatesidebridgesets.Worktodevelopyourstrengthandbalanceintheintermediatesidebridgesothatyoucandotheintermediatesidebridgecrunchandsidebridgekick.

Ifyouarecomfortableintheintermediatesidebridge,youcanmoveontodotheintermediateside

bridge

crunch

and

side

bridge

kick.

SIDEBRIDGECRUNCHTodoanintermediatesidebridgecrunch,returntotheintermediatesidebridgeposition(Figure48)viathestepsdescribedabove.Whenyouareready,extendyourarmoverhead,whileensuringthatyourbodyremainsstraightandbalanced(Figure49).

Figure48 Figure49

Figure50 Figure51

Figure52


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Next,whilekeepingyourbalanceandmaintaininggoodformandalignment,bringtheelbowofyourextendedarmandthekneeofyourupperlegtogetherinacrunch(Figure50).Yourmidbodymaybendforwardslightlyinthiscrunchingmovement,butyourlowerlegshouldremainstraightandhipsalignedwithyourbodyandoff

theground.

Hold

the

side

bridge

crunchforatleastamomentandthenreturntothepositioninFigure49.Thiscompletesoneintermediatesidebridgecrunch.Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,andthenreturntoarestingpositionontheground.Repeattheexerciseonyouroppositesideforanequalnumberandintensityofrepetitions.Thiscompletesoneintermediatesidebridgecrunchset.Do13setsofintermediateside

bridgecrunches.

Work

to

improve

the

qualityandprecisionofyourcrunchingmovementovertime.

SIDEBRIDGEKICKTodoanintermediatesidebridgekick,returntotheintermediatesidebridgeposition(Figure48)viathestepsdescribedabove.Whenyouareready,bringthekneeofyourupperlegtowardyourupperbody,whilekeepingyourbalanceandmaintaininggoodformandalignment.Whenyourkneeisroughlyevenwithyourhips

andthe

thigh

of

your

upper

leg

is

perpendiculartothelineofyourbody,gentlykickoutthefootofthatleguntilyourfullupperlegisstraightandperpendiculartoyourbody,takingcaretokickfromyourheelratherthantoesofyourfoot(Figure51).HoldthispositionforamomentifyoucanandthencarefullyreverseyourmovementsothatyourreturntothepositioninFigure48,againensuringgoodformandalignmentthroughtheentiremovement.Thiscompletesoneintermediatesidebridgekick.

Continuethis

exercise

without

stoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,andthenreturntoarestingpositionontheground.Repeattheexerciseonyouroppositesideforanequalnumberandintensityofrepetitions.Thiscompletesoneintermediatesidebridgekickset.Do


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13setsofintermediatesidebridgekicks.Worktoimprovethequalityandprecisionofyourkickingmovementovertime.

ADVANCEDVARIATIONS:Inadditiontochangingtheduration,pace,andintensityofyoursidebridges,onceyouarecomfortableinthe

intermediateside

bridge

exercises,

youcanmoveontotheadvancedversionsofallthreesidebridgeexercises.Theadvancedversionsoftheseexercisesaredoneexactlyliketheintermediateversions,exceptthattheupperbodyisbalancedonthepalmofthelowerhandonly,withthefulllowerarmstraightandextendedfromthefloor,insteadofbentattheelbow(Figure52).Theadvancedversionsofthesidebridgeexercisesprovideintensiveconditioningofthemidbody,butrequireaddedstrength,

flexibility,and

balance

to

be

done

safelyandwithprecision.


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11 BackBridges

Level:Advanced

Backbridgesareanadvancedexercisethat

offers

excellent

total

body

conditioning,includingimprovedstamina,balance,andflexibility.Thisexerciseanditsvariationsshouldonlybeattemptedbyindividualsexercisingcomfortablyatanadvancedlevelandwiththeuseofaspottertoassistinentering,completing,andexitingeachexerciseposition.Withallinvertedpositions,thereisanextrariskofbackstrainandoflosingonesbalance.

Todoabackbridge,beginwithyourbackandheadontheground,kneesbent

and

feet

flat

on

the

ground

about

shoulderwidthapart,andarmsatyoursideswithyourpalmsdown(Figure53).Takeamomenttomentallypreparefortheexercise,thinkingthroughthestepsyouwillexecute.Whenyouareready,bendyourelbowsandbringyourhandstoeachsideofyourhead,aboutshoulderwidthapart,withyourpalmsflatontheground,andwithyourfingerspointingtowardyourfeetandspreadslightlyinpreparationtoaid

your

balance

(Figure

54).

Next,

taking

carenot

to

lose

your

balance,

lift

your

hipsfromtheground,archyourback,andpushupwithyourarmsandlegssothatyouarebalancingonyourfeetandhands,withyourfacelookingattheground,andyourbackarchedasevenlyaspossible(Figure55).Askaspottertocheckforgoodformandalignmentandadjustyourpositionasneeded.Itmayinitiallytakemorethanoneattemptatthebackbridgebeforeyourformisgoodandyouarecomfortableandbalancedinthe

position

in

Figure

55.

Hold

this

positionuntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,ensuringgoodformandmaintainingyourbalance.Then,carefullyreverseyourmovements,takingcaretostaybalanced,andreturntoyouroriginalstartingposition(Figure53).Thiscompletesonebackbridge.Do13backbridges.

Figure53 Figure54

Figure55 Figure56

Figure57


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Worktoimprovethequalityandprecisionofyourbridgingmovementsovertime,toheightenthemidpointofyourarchposition,andtoincreasethedurationthatyoucancomfortablyholdthebridgeposition.

VARIATIONS:Onceyouarecomfortableinthebackbridgeandare

ableto

hold

the

position

in

Figure

55

foranextendedtimewithoutlosingyourbalance,anumberofvariationsonthebackbridgearepossible,includingthebackbridgepushupandthebackbridgelegextension.Bothofthesevariationsintensifythebackbridgeexerciseandpromoteaddedconditioning,flexibility,andagility.

BACKBRIDGEPUSHUPTodothebackbridgepushup,returntothebackbridgeposition(Figure55)viathestepsdescribedabove.When

youare

ready,

bend

your

elbows

slightlyandgentlyloweryourfaceuntilitalmosttouchesthefloor,takingcarenottoloseyourbalance(Figure56).HoldthispositionforatleastamomentandthenstraightenyourarmsandpushbackuptothebackbridgepositioninFigure55(ifyoucannotpushbackuptothisposition,askaspottertoassistyoubypressingagainstyourupperbacktohelpyoureturntothebridge).Thiscompletesonebackbridgepushup.Continuethisexercisewithoutstoppinguntil

youare

moderately

winded

or

about

aminute,whichevercomesfirst,and

thenreverseyourmovements,takingcaretostaybalanced,andreturntoyouroriginalstartingposition(Figure53).Thiscompletesonesetofbackbridgepushups.Do13setsofbackbridgepushups.Worktoimprovethequalityandprecisionofyourpushupmovementsovertime,andtoincreasethenumberofpushuprepetitionsyoucancomfortablydo.

BACKBRIDGELEGEXTENSION

Todo

the

back

bridge

leg

extension,

returntothebackbridgeposition(Figure55)viathestepsdescribedabove.Whenyouareready,gentlyextendoneofyourlegstowardthesky,takingcarenottoloseyourbalanceandworkingtomakeyourextendedlegstraightanditsfootpointingperpendiculartotheground


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(Figure57).HoldthispositionforatleastamomentandthencarefullyreverseyourmovementsuntilyoureturnthebackbridgepositioninFigure55.Thiscompletesonebackbridgelegextension.Repeatthismovementwiththeotherlegforanequaldurationandwithequalintensity,andthenreverseyour

movements,taking

care

to

stay

balanced,andreturntoyouroriginalstartingposition(Figure53).Thiscompletesonesetofbackbridgelegextensions.Do13setsofbackbridgelegextensions.Worktoimprovethequalityandprecisionofyourlegextensionmovementsovertime,andtoincreasethedurationofyourlegextensions.


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12 LegLifts&Extensions

Level:Intermediate

Legliftsandextensionsareexcellentexercises

to

improve

mid

and

lower

bodystrengthandflexibility.Botharedonefromaproneorlyingposition.Asthenamesimply,legliftsinvolveraisingthelegsfromtheground,whilelegextensionsinvolvemovingthelegsawayfromanuprightpositionoverthebodysmidpoint.Ingeneral,legliftsonlysecondarilyconditionthebackmuscles,whilelegextensionssignificantlyexercisethebackandextracaremustbetakentoavoidbackinjury.

BASICLEG

LIFT

Todoabasicleglift,beginwithyourbackandheadontheground,kneesbent,feettogetherandflatontheground,andarmsatyoursideswithyourpalmsdown(Figure58).Next,bringyourkneestoyourchestwhilekeepingyourback,head,andpalmsontheground,andthengentlyliftyourbuttocksoffofthefloorforatleastamoment(Figure59).Then,gentlyloweryourbuttocksbacktotheground,keepingyourkneesbentand

near

your

chest

during

this

up

and

downmovement.

This

completes

one

basicleglift.Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,andthenreverseyourmovementsandreturntoyourstartingposition(Figure58).Thiscompletesonesetofbasicleglifts.Do13setsofbasicleglifts.Worktoimprovethequalityandprecisionofyourliftingmovementsovertime,toheightenandincreasethedurationofyourlifts,andtoincreasethenumber

of

basic

leg

lift

repetitions

you

do,

to

prepareyouforthefullleglift.

FULLLEGLIFTTodoafullleglift,returntothepreliftpositioninFigure58viathestepsdescribedabove.Next,bringyourkneestoyourchestandthenfullystraightenyourlegssothattheyareperpendiculartotheground,withthe

Figure58 Figure59

Figure60 Figure61

Figure62 Figure63


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solesofyourfeetfacingupandparalleltotheground,andwithyourbodyinarightanglepositionoverall,whilekeepingyourback,head,andpalmsontheground(Figure60).Holdthispositionforatleastamoment.

WhenyoufirstdothepositioninFigure60,practicetwomovementsto

improveyour

conditioning

and

to

prepareyouforfullleglifts.Onemovement,calledlegrocks,istogentlyrockyouruprightlegsfromsidetoside,roughlywithinthewidthofyourshoulders,whilekeepingyourlegsstraightandtogether,backontheground,andbodyinanoverallrightangleposition.Thesecondmovement,calledlegopenings,istogentlyopenorspreadbothlegstothesidetoadistancethatiscomfortableandthentobringthemtogetheragain,whilekeepingyourlegsstraightandbodyin

anoverall

right

angle

position,

and

yourback,head,andpalmsontheground.

IfyouarecomfortableinthesemovementsfromthepositioninFigure60,youcandoafulllegliftfromthepositioninFigure60(enteredviathestepsdescribedabove)bygentlyliftingyourbuttocksoffofthegroundforatleastamoment(Figure61).Then,gentlyloweryourbuttockstotheground,whilekeepingyourlegsstraightandyourback,head,and

palmson

the

ground

during

this

up

anddownmovement.Thiscompletesonebasicleglift.Continuethisexercisewithoutstopping,interspersingeitherlegrocksorlegopeningsbetweeneachlegliftifyouwant,untilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,andthenreverseyourmovementsandreturntoyourstartingposition(Figure58).Thiscompletesonesetoffullleglifts.Do13setsoffullleglifts.Worktoimprovethequalityandprecisionofyourlifting

movementsover

time,

to

heighten

andincreasethedurationofyourlifts,andtoincreasethenumberoffulllegliftrepetitionsyoudo.

BASICLEGEXTENSIONIfyouarecomfortabledoingfullleglifts,includingthelegrockandlegopeningvariations,anddonotsuffer


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frombackstrain,youcandobasiclegextensionstofurtherimproveyourmidbodyconditioning.Notethatinallformsoflegextensions,itisimportanttounderstandthatthemoreyouextendyourlegsfromapositionperpendiculartothegroundoveryourmidbody(thecloseryourheelsaretotheground),themoreforceisplaced

onyour

back

increasing

conditioning

butalsotheriskofbackstrainorinjury.

Todoabasiclegextension,returntothefulllegliftpreposition(Figure60)viathestepsdescribedabove.Next,moveyourlegsslightlyawayfromyourupperbodyforatleastamoment,whilekeepingyourlegsstraightandtogether,andback,head,andpalmsontheground(Figure62).Ifyouarecomfortableinthisposition,gentlyopenyourlegstothesideand

thenclose

them

again

to

increase

the

intensityofthelegextension,buttakecarenottostrainyourbackortoallowyourlegstomoveuncomfortablyorinanuncontrolledwayawayfromyourupperbody.Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,andthenreverseyourmovementsandreturntoyourstartingposition(Figure58).Thiscompletesonesetofbasiclegextensions.Do13setsofbasiclegextensions.Worktoimprovethe

qualityand

precision

of

your

extension

movementsovertime,toincreasetheangleanddurationofyourextensions,andtoincreasethenumberofopenandclosemovementsyoudo,toprepareyouforthefulllegextension.

FULLLEGEXTENSIONIfyouarecomfortabledoingthebasiclegextension,youcandothefulllegextension.Thefulllegextensionoffersintensivemidbodyconditioningforpeopleexercisingatornearanadvancedlevelandwhocandothe

basicleg

extension

without

discomfort.Thefulllegextensionisdoneexactlylikethebasiclegextension,includingthesidewaysopeningandclosingofthelegs,exceptthatupperbodyisheldinsitupposition(Figure63).ToachievethisnewpositionfromthepositioninFigure62,bendyourelbowsandbring


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yourhandsinfiststoeachsideofyourhead,andliftandholdyourupperbodyinsituppositionbeforeyoubeginthelegextensionmovements,whilekeepingyourchinoffyourchestandfacetitledupwardforoptimalmuscularalignment,andalwaysmakingsureyoukeepyourlowerbackonthefloor.Whenfinished,gently

reverseyour

movements

back

to

the

positioninFigure62andthentothestartingpositioninFigure58.Do13setsoffulllegextensions.Worktoimprovethequalityandprecisionofyourextensionmovementsovertime,toincreasetheangleanddurationofyourextensions,andtoincreasethenumberofopenandclosemovementsyoudo.


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13 ShoulderStands

Level:Intermediate

Shoulderstandsprovideexcellentisometric

conditioning

of

the

mid

and

upperbody,helptoimproveoverallbalance,andwithvariationsprovideexcellentstretchingofthespine,surroundingmuscles,andmajororgans.Becauseoftheinvertedpositioning,shoulderstandsareanexcellentcomplementtostandingoruprightexercises.Includedbelowarethehalfshoulderstand,thefullshoulderstand,theopenshoulderstand,thepointedshoulderstand,andtheplow.Allwillbefamiliartopractitionersofhathayoga.

Aspotterisrecommendedtoassistyouintheseandallotherinvertedexercises.Also,sinceallformsoftheshoulderstandaredemandinginvertedpositions,itisadvisabletorestinthepositioninFigure64forafewmomentswhenfinished,andthentotakecareandwatchforlightheadednesswhenattemptingtostand.

HALFSHOULDERSTAND

To

do

a

half

shoulder

stand,

begin

withyour

back

and

head

on

the

ground,kneesbentandfeettogetherandflatontheground,andarmsatyoursideswithyourpalmsdown(Figure64).Takeamomenttomentallypreparefortheexercise,thinkingthroughthestepsyouwillexecute.Whenyouareready,bringyourkneestoyourchest,bendyourelbowsandplaceyourpalmsoneithersideofthesmallofyourback,lettingyourelbowsandupperbackformanaturaltripodtosupportyou,and

then

extend

the

soles

of

your

feet

to

theskywhilekeepingyourkneesbentatarightangleandthenworkingyourhandssothatyourpalmssupportyourmiddleback(Figure65).Askaspottertocheckyourpositionandadjustyourarms,hands,andlegsasneededtoachievecorrectform,especiallyensuringthatyourbackisstraightandperpendiculartotheground.Itmay

Figure64 Figure65

Figure66 Figure67

Figure68 Figure69


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initiallytakemorethanoneattemptatthehalfshoulderstandbeforeyourformisgoodandyouarecomfortableandbalancedinthehalfshoulderstandpositioninFigure65.Ifyouarecomfortable,holdthispositionuntilyouaremoderatelyfatiguedoraboutaminute,whichevercomesfirst,whileensuringgoodformandbalanceas

youhold

the

position.

Then,

slowly

reverseyourmovements,takingcaretostaybalanced,andreturntoyouroriginalstartingposition(Figure64).Thiscompletesonehalfshoulderstand.Do13halfshoulderstands.Worktoimprovethequalityandprecisionofyourmovementsovertime,topromotestraightnessandalignmentofyourbody,andtoincreasethedurationthatyouholdthehalfshoulderstandposition,toprepareyouforthefullshoulderstand.

FULLSHOULDERSTANDIfyouarecomfortableandbalancedinthehalfshoulderstand,youcanmoveontodothefullshoulderstand.Todoafullshoulderstand,returntothehalfshoulderstandposition(Figure65)viathestepsdescribedabove.Whenyouareready,straightenyourlegsandpointyourtoestowardthesky,whileensuringthatyourbodyremainsstraightandbalanced(Figure66).Askaspottertocheckyourpositionandadjustyourarms,hands,

andlegs

as

needed

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