Basic Exercise for Beginners

Compiled by Rajan Rikame
Date 9th July 2004 (Original)
Update Date 21st April 2008

Part - II


Complete the Part - I stretching exercise 1st. Then continue with this part.

Repetition should be in the range of 8 - 15 max

Specific:

Surya Namaskar
- Repeat 3 sets, each with 5- 10 Namaskar

Note: 
 - To who if this is not possible try to be in the Namaskar or Dips position and hold on for a 30 sec's to start with.
 - Take a break of next 30 sec's and do the same for 5- 10 times.
 - As you gain more control increase the time as per your comfort. 
 - Once you are in a position to hold your body for a while try the Namaskars with less repetition.


Seat-ups (Baithak)
- Keep Comfortable distance between both the legs and if hard to do complete seat-up, one can do half seat-up instead.
- Keep your backbone straight, you may keep yours hand in front at shoulder level.
- While coming up try to look above your head keep your balance.
- Repeat

- Calf 
  Stand on the flatfoot, keep yours hand in front at shoulder level, and then move your heels up and down with straight backbone.

Waist
- Lay on the floor face towards ceiling. 
- Raise your legs up 6 inch from the floor and hold for as much time as you can.
- Repeat
- One can opt for paddling in the same pose without bending your legs. 
      Move fast as much as you can up and down without touching the floor. 
- Repeat

Relax for next 15 min.

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.