Basic Position Where Most Exercises Begin A. Standing Positions 1. Feet Together or Feet Parallel
The feet are about one (1) inch apart, toes pointing forward. Arms at the sides. 2. Stride Position
The feet are apart about 12 inches wide. The stride may be made wider than 12 inches. The weight of the body bod y is on both feet and the trunks is at the center. Arms at sides. 3. Lunge Position
Bend one knee, the other leg straight. Weight on both feet. Hands on hips. 4. Half-Knee Bend
Feet together, bend knees to about 45 degree angle; feet flat on floor, body erect; hands on hips. 5. Full Knees Bend or Squat Position
The knees are fully bent, sit on the heels of the feet. The weight of the body is on the balls of the feet. B. Sitting Positions 1. Long Sitting Position
Sitting with legs extended forward, toes pointed, trunks erect and hands on hips. 2. Hook Sitting Position
Sit on buttocks, bend knees close to the body. Trunk erect, hands on shin of the legs. 3. Long Sitting Rest Position
Legs and toes are extended forward; hands at the rear in the floor. Elbow and body straight. 4. Tuck Sitting Position
Sit on buttocks, bend knees close to body; round back so that the forehead and the knees are in contact; hold shin of legs. 5. Stride Sitting Position
Sitting on buttocks, spread legs apart, trunk erect, hands on thighs. 6. Side Sitting Position
Sitting on buttocks, bend right or left leg in front; other leg extended sideward. Hands on knees. 7. Hurdle Sitting Position
Sitting on buttocks, bend right leg at the back about 90 degree angle, the other leg extended diagonally forward. 8. Heels Sit
From kneeling position, sit on the heels of the feet, toes pointed. Hands on hips. C. Kneeling Positions 1. Kneeling Position
Kneel on both knees, knees close together, body erect, hands on hips. 2. Stride Kneeling Position
Kneeling on both knees, with knees apart. 3. Half-Kneeling Position Right of Left
Kneeling on right, left in half-kneeling position in front. Hands on hips. 4. Kneeling Position One Leg Extended Sideward Position
Kneeling on one leg, the other extended sideward, forward or backward. D. Lying Position 1. Back or Supine Lying Position
Lying on the back, the body us well extended, arms overhead, toes pointed. 2. Front or Prone Lying Position
Body is well extended and in front of the body in contact with the floor. Toes pointed, arms forward. 3. Side Lying Position
With the body well extended, the side of the body is in contact with the floor, one hand on the floor overhead and the other hand bent close to chest palms on floor. Toes pointed. 4. Hook Lying Position
In a back lying position, bend knees, with the feet close to buttocks, feet flat on the floor. Arms overhead. 5. Tuck Lying Position
Lying on the back, pull the knees close to the forehead, hold shin of legs. E. Arms Support Positions 1. Supine or Back Arm Support
From a long lying position, lift the body with straight arms support. Body, legs and toes well extended and one straight line. 2. Prone or Front Arm Support
From a front lying position. Lift the body to front arms support; body, legs and toes well extended and in one straight line. 3. Side Arm Support
The body is supported with the right or left arm; the body is well extended. F. Four-Base Positions 1. Dog Stand Position
From a kneeling position, place the hands on the floor, elbows straight, toes po inted, the knees and hands are the base of support. 2. Bridge Stand Position
From a hook sitting lift the trunk; legs and arms in right angle with the trunk. G. Hand Position
1. Hands on Waist
Place hands on waist. Fingers pointing front thumbs pointing backward. 2. Hands on Chest
Palms facing down, thumbs touching the chest, elbows in line with the shoulders. 3. Hands on Shoulders
Bends arms from the elbow, finger tips touching the shoulders, elbow in line with the shoulders, rib cage lifted. 4. Hands on Neck
Bend arms from the elbows, place hands behind the neck, finger tips meeting each other, elbows in line with the shoulders. 5. Hands on Hips Place hands on hips, thumbs pointing back and fingers pointing front. H. Arm Position 1. Arms Forward
Raise arms forward with palms facing each other. Hands in line with the shoulders, elbows slightly extended. 2. Arms Sideward
Raise arms sideward, palms facing down, finger tips in line with the shoulder. 3. Arms Upward
Raise arms upward, palms facing each other, elbows touching the ears, the whole arm in line with the body. Parts of the Body to Condition Arms and Shoulders Girdle 1. Arms Stretch
Hold hands at the back with the elbows close together, fingers interlaced, palms facing out. Hold this position for 4 counts or more. This can be done in standing stride position or long sitting position. 2. Arm Circling
Standing or cross sitting position, raise arms sideward. Circle the arms without bending the elbow. Start from a small circle and gradually increase the circumference. Reverse the circling. 3. Arm Push-Up
From a dog stand position, bend arms so that the chin touches the floor, the elbow is off the floor and the fingers pointing forward. 4. Arms Swing
From a dog stand position, swing right arms sideward backward with slight body twist to the right, left hand stays on the floor. Do this 8 counts. Do this with the left hand. Repeat as desired. 5. Knee Push-Up
Prone lying position with knees bend, place hands in push-up position. Push the body up to straight arm support then slowly return to starting positin. 6. Arm Push-Up
From a prone lying position, arms in push-up position, push the body up to front arm support, the body straight. Slowly go down to starting position. Hips, Legs, and Feet 7. Knee Bends
Starting position; feet together, hands on waist. a. Half-Knee Bend Feet flat on the floor. Hold 8 counts b. Slowly go down to full knees bend and with weight on the balls of the feet---8 counts; slowly come up to standing position---8 counts.
8. Leg Raising
Feet together, arms sideward, raise right leg forward, return to position, d o this 4 times. Raise legs sideward, do this 4 times; raise legs backward, do this 4 times. Repeat the whole movement with the left leg. Do the whole exercise right and left alternately.
9. Standing Body Bend Backward
Standing slightly stride, bend trunk backward from the waist, han ds on hips. 10. Frog Sot or Tailor Sit
Place hands on knees and push knees downward ct. and; the return to position, ct. I. 11. Kneeling Arch Back
Kneeling position, arms forward, bend trunk to arch back, right and overhead, left hand in front. 12. Long Sitting Rest Position
From a long sitting rest position; flex right knee so that the toes are pointed close to the other left knees; stretch to leg raise in front; return to first right and left alternately as desired. 13. Long Sitting Rest Position with Straight Leg Raise
Action: Bend both knees stretch both legs up and lower both slowly to starting position. 14. Long Sitting Position with both Legs Raising
From a long sitting, hold ankles, bend both knees, stretch both leg upward, hold and return to position. Repeat as desired. 15. Supine Lying Position with Leg Raise
From a supine lying position, raise right leg in rear, return to position. Do the same with the left leg. Repeat alternating right and left leg as desired. 16. Side Lying with Leg Raise Sideward
Raise top leg upward, return to starting position. Do this as desired. 17. Stride Sitting and Body Bend
From a stride position; arms upward, bend trunk to the right leg. Return to position. Do the same action to the left leg. Return to position. Raise arms upward bend forward to center of the legs, arms touching the feet. Return to position. Repeat as desired. 18. Hurdle Sit, Leg stretch, and Trunk Bend
From a hurdle sit position, are overhead, bend trunk to the stretch leg. Hold this position for 4-8cts. Return to position and repeat as desired. Change position and repeat as the whole action. 19. Kneeling Position with One Leg Extended Forward
From kneeling position, arms overhead; bend trunk to the stretch leg; press body close to the extended leg. Hold for 4-8cts. Repeat as desired. Change position with the left leg extended forward. 20. Kneeling Position with One Leg Extended Sideward
Body bend sideward. Hold this position for 4-8cts. Repeat as desired. Change position and dothe same action. Trunk and Abdominal Region 21. Lateral Bends
Stride standing position, raise arm upward, left hand on hips. Bend trunk sideward left pressing the trunk slowly downward. Return to position and change position of the hands. Repeat the bend to the right. 22. Bend Trunk Backward
From a stride standing position, hands at the back of the thigh (thumb pointing in and fingers pointing outward); bend trunk backward. Stay in this position for 4 cts or more. Return to position. 23. Dog Stand Position with Leg Raise in Rear
From a dog stand position extend the right leg in rear toes touching the floor; raise the extended leg upward in rear. Head is held up and the supporting arms straight. Trunk bend from the waist as the leg is raised in rear. Return to starting position and repeat this action as desired, right and left alternately. 24. Abdominal Curl
From a supine lying position, hands in front of thigh; lift head forward, then the chest. Hold this position for 4 cts. Return to position an d relax. Repeat as desired. 25. Supine Lying with Leg Bend and Stretch
From a supine lying position bend knees close to body; stretch the legs upward. Slowly lower the legs to starting position.
26. Hook Lying Position with Hip Push-Up
From a hook lying position, push the hip upward to full extension of the body. stay in that position for 4-8cts. Return to starting position. Repeat as desired. 27. Prone Lying Position, Leg Raising at the Back.
Starting Position: Prone lying, arms stretch forward. Raise legs backward alternately right and left. (Movement from the hip joint legs straight). Do this movement several times as desired. 28 Prone Lying Position, both Legs Raise
Raise both legs in rear; tummy and the s chest in contact with the floor. Hold this position for 4 counts. Return to starting position and repeat as desired. 29. Prone Lying; Arm Push-Up; Arch Back
Starting Position: Place hands close to chest at the sides. Push arms to stretch full extension, trunk to arch back. The hips and legs remain on the floor. Do this movement slowly (4-8cts). Return to original position. Repeat as desired. 30. Prone Lying Position; Lift Head and Chest
Starting Position: Prone lying position, and on neck; lift head and chest; hips and legs remain on the floor. Hold this position for 4-8 cts. Return to standing position and repeat as desired. 31. Do no. 29 and bend the knees t touch the head with the toes. Hold for 4-8 cts, Return to starting position and relax. Repeat the action as desired. 32. Prone Lying with Ankle Hold
Starting Position: Hold both ankles with both hands and pull the legs off the floor at the same time, lift the chest to form an arch. Hold several seconds. Return to starting position. Repeat the action as desired. 33. Shoulder Stand
Raise both legs to full extension, hips, elbow resting. Place the hands under the hips, elbow resting on the floor. Hold this position. 34. Shoulder Stand with Knee Bend
From a shoulder stand position, bend right knee to touch the forehead. Repeat with the L knee. Do this action alternate right and left. Movement must be slow.
35. Shoulder Stand with Legs Overhead
Starting Position: Supine lying; arms overhead Action: Raise both legs to shoulder stand. Slowly lower the legs overhead so that the toes touch the floor. Stay in this position for several seconds. Return to starting position and relax. Repeat this action as desired.
