Basic Exercise for Beginners

Compiled by Rajan Rikame
Date 1st July 2004 (Original)
Update Date 21st Mar 2021

Part - I


Neck

Stand in relax position with 18 inch distance between both the legs.
- Up & Down 
- Right & Left
- Circle from Right
- Circle from Left

Shoulder
Stand in relax position with 18 inch distance between both the legs raise your hands at shoulder level straight.
- Sideways inside circle
- Sideways outside circle
- Front side straight Palm, circle it from inside
- Front side straight Palm, circle it from outside

Waist

1.
- Spread Legs with comfortable distance open your hands shoulder level. 
  Then without bending your knees try to bend from front to the left side, try touching your right hand to the left leg thumb
- Similarly on the other side.
- Repeat

2.
- Continuing above position, try stretching side ways.
- Try to keep your backbone straight & try to go as much lower as you can (till the comfortable level) on both sides alternatively

3.
- Spread Legs 1 and half feet distance with both hands up 
- Slowly bend and try to touch the floor
- Slowly come up and try to take your hands to back & try to see your upside back till u balance.
- Repeat

Thigh

- Keep your left leg in from as much ahead as you can control, so that left leg will be straight & stretched on the back side
- Keep your left hand on the left knee and right hand on the right hip. Keep comfortable gap between two legs to balance yourself.
- Look above as much as you can & try to bend in left knee, you may press the hip with right hand for more stress.
- Same way on the other side.
- Repeat for 3-5 time at least.

Knee

- Close your legs with little bend in knew & rest your hands on the knees
- Circle your knees from right side keeping your height at same level.
- Repeat for 3- 5 times
- Same on the left circle
- Repeat for 3- 5 times

Foot

- Stand comfortably, raise right leg in front
- Stand comfortably, raise left leg in front
- Stand comfortably raise right leg on right side
- Stand comfortably raise left leg on leftt side


Joints (Foot & Wrist)

- Take support of a wall raise any one of the leg little above ground, circle your feet from joint for 3-5 times each side.
- Similarly for other leg.
- Circle both the wrist at a time 3 - 5 time from joint inside.
- Similarly for other outside

- Jog for 5-10 min on the ball foot.

Complete

Note: All repetitions should depend upon your capacity. Try to increase the set of repetition?s after every
        2 weeks. Once this schedule is too comfortable then one can go for Basic Part-II. 
        In case of difficulty to understand you may email me at (rajanr@bhramanti.com).

Sp. Note: Do not over do any action, if it is beyond your limit or paining.