Return to Life

5 7 4 9 6 0 8 3 0 5 1 0 9 .3 p d /m 7 2 0 2 t/ e n . le d n a h l. d /h :/ p tt h / T M G 3 4 : 0 0 1 -1 1 1 4 1 0 2 n o d te ra e n e G

le g o o g d p # e s u _ s s e c c /a g r .o t s u rt i h t a h . w w w //: p tt h / d e iz it g i -d le g o G o , in a m o D ic l b u P

PROPERTYOF



RETU RN TOL I FE



Jo se ph H .P ila te sa t60



wt/to io

TH RO U GH C O N TR O LO GY

byJO SE P H H "KP ILATE S

a n dWILLIAM JO H N M ILLE R

TH E C H RISTO P H E RP U BL ISH IN GH O U SE

BO STO N ,U .S.A .



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AC KN O WLE DGM E N T

Th e a u th o rsa ppre cia te th iso ppo rtu n ityto e xpre ssth a n ksto a ll lo ya l

frie n dsa n d stu de n tsfo rth e irsu sta in e de n co u ra ge m e n twh ich ch e e re d

th e m o n wa rdin th e pre pa ra tio n o fth is bo o k.Sp e cia lgra titu d e is

a ckn o wle d ge dto Be a trice E .Ro g e rsfo rm o stva lu a b le a ssista n ce

re n de re d,a n dto Ge o rge H o yn in ge n -H u e n e fo rh isu n u su a lpa tie n ce

a n de xce ptio n a lpro fe ssio n a lskillin th e pro du ctio n o fth e fin e p h o -

to g ra ph yillu stra tin gth e te ch n ica lte xtth ro u gh o u tRE TU RN TO LIFE .



IN TRO DU C TIO N

fViO RTALpe rfetio c n isa ch ie va ble o n lyth ro u gh bo dilyp e rfe ctio n ;

a n dth e re fo re th e d e ve lo pm e n to fp h ysiqu e to h igh le ve lso f stre n g th

a n dbe a u ty,u n de rco n tro lo fth e m in d.Th is isth e firstre q u isite o f

h u m a n a ch ie ve m e n t.Also th e m a in te n a n ce o fa su p e rio rsta n da rd

o fp h ysica lfitn e ssisin cre a sin glyn e ce ssa ryto th e m a in te n a n ce o flife

a n dlibe rtyin a n yco m ple xciviliza tio n .Itis su pre m e lyso in tim e so f

so cia lstrife .Th e re fo re ,th e disco ve rya n du se o fth e m o st e fficie n t

pro gra m so fph ysica lim pro ve m e n ta re n o wvita lto th e ve ry p re se rva -

tio n o fth e ra ce .

In m yju dgm e n t,C o n tro lo g yisa n ide a l syste m to tra n sfo rm th e b o d y

in to a pe rfe ctin stru m e n to fth e will.Itiskin e sio lo g ica llypro p e r,

ph ysio lo gica llyso u n d,p sych o lo g ica llyco rre ct.Ih a ve p e rso n a lkn o wl-

e dge o fitssu cce ssin e ffe ctin ga sto n ish in gre su lts,n o to n lyfo rn o rm a l

a du ltsbu ta lso fo rth o se su ffe rin gfro m su p po se dlyin cu ra ble ph ysica l

de fe ctsa n do rga n icde ficie n cie s.

Fo rtwe n tyye a rsIh a ve stu d ie dpro fe ssio n a llyth e le a d in gsyste m s

o fb o d yde ve lo pm e n tpro po se da n du se d in sch o o ls,co lle ge s,priva te

gym n a sia ,a n do th e rin stitu tio n s,a n d h a ve n o h e sita tio n in sa yin g th a t

th e P ila te ssyste m isn o t m e re ly20o r50o r 80pe rce n tm o re e fficie n t,

bu tm u stbe se ve ra ltim e sa s e ffe ctive a sa n ypra ctica ble co m bin a tio n

o fo th e rsyste m s.

To a ppre cia te th e tru th o fth is sta te m e n tth e re a de rm u sth im se lf

h a ve e xpe rim e n te dwith o th e rsyste m s,a n dth e n m u sth a ve a ctu a lly

u se dC o n tro lo gy.Fo ritde ve lo psn o to n lyth e m u scle so fth e b o d y,

su pple n e sso fth e lim bs,a n dfu n ctio n in g o fvita l o rga n sa n de n d o crin e

gla n d s;ita lso cla rifie sth e m in d a n dde ve lo psth e will.

So itis with gre a tp le a su re th a tI e n d o rse Jo se p h H .P ila te s'wo rk,

a n dh o pe itwill spre a dth ro u gh o u to u rco u n try,brin g in g in cre a se d

ph ysica lfitn e ssto a ll.

Fre de rickRa n dRo g e rs

P re side n t

N o rth Am e rica n P h ysica lFitn e ssIn stitu te



TH E BASIC FU N DAM E N TAL SO FA

N ATU RALP H YSIC A L E DU C ATIO N

C IVILIZ ATIO N IM P A I RSP H YSIC ALFITN E SS

P h ysica lfitn e ssisth e first re qu isite o fh a ppin e ss.O u rin te rpre ta tio n

o fp h ysica lfitn e ssisth e a tta in m e n ta n d m a in te n a n ce o fa u n ifo rm ly

de ve lo pe d bo dywith a so u n dm in dfu llyca pa ble o f n a tu ra lly,e a sily,

a n dsa tisfa cto rilyp e rfo rm in g o u rm a n ya n d va rie dd a ilyta skswith

spo n ta n e o u sze sta n dple a su re .To a ch ie ve th e h igh e sta cco m plish -

m e n tswith in th e sco p e o fo u r ca pa bilitie sin a llwa lkso flife we m u st

co n sta n tlystrive to a cqu ire stro n g,h e a lth ybo die sa n dd e ve lo po u r

m in dsto th e lim it o fo u ra b ility.Th isve ryra pid lypro gre ssin gwo rld

with itse ve r-in cre a sin gfa ste rte m po o flivin gd e m a n d sth a twe be

ph ysica llyfita n d a le rtin o rde rth a twe m a ysu cce e din th e u n ce a sin g

ra ce with ke e n co m pe titio n wh ich re wa rdsth e "g o -g e tte r"b u tby-

pa sse sth e "n o -g e tte r."P h ysica lfitn e ssca n n e ith e rbe a cqu ire db y

wish fu lth in kin gn o rbyo u trigh tp u rch a se .H o we ve r,itca n be ga in e d

th ro u gh pe rfo rm in gth e da ilye xe rcise sco n ce ive dfo rth isp u rp o se b y

th e fo u n de ro fC o n tro lo g ywh o se u n iqu e m e th o d sa cco m plish th is

de sira ble re su ltbysu cce ssfu llyco u n te ra ctin gth e h a rm fu lin h e re n t

co n ditio n sa sso cia te dwith m o de rn civiliza tio n .

In th e Sto n e Age a n d o n wa rdm a n live dm o stlyo u td o o rswith p ra c-

tica llylittle sh e lte rfro m th e e le m e n ts.H e h a s n o tye tlive d lo n g

e n o u gh in d o o rswith p ro te ctio n a ga in stth e e le m e n tsto be a ble to

su cce ssfu llywith sta n dth e da ilystra in sa n dstre sse sim p o se d u p o n h im

byo u rpre se n tm o d e o f"fa st"livin g. Th ise xpla in swh ybo th yo u a n d

Ia n da ll th e re sto fu s a re co m pe lle din o u ro wn in te re stto give co n sta n t

th o u gh tto th e im pro ve m e n to fo u rbo die sa n d to sp e n d m o re tim e in

a cqu irin ga n d m a in ta in in g th a ta ll-im po rta n tgo a lo fp h ysica lfitn e ss.

Allin a ll,we do n o tgive o u rbo die s th e ca re th a to u rwe llbe in g

de se rve s.Tru e ,we do stro llin th e fre sh a irwh e n e ve ro u rwh im sica l

spiritm o ve su s,o rwh e n e ve rn e ce ssityco m pe lsu sto d o so ,with th e

re su ltth a to n th e se o cca sio n swe do ,in spite o fo u rse lve s,e xe rcise o u r

le g sto th islim ite d e xte n t,a cco m plish e d ,h o we ve r,a tth e sa crifice o f

th e re sto fo u r bo dywh ich a fte ra llis m u ch m o re im po rta n tto u sfro m

th e vie wpo in to fo u rge n e ra lh e a lth .Is ita n ywo n de rth e n th a t th is

h a ph a za rd a n dwh o llyin a d e q u a te bo dy-bu ild in gte ch n iqu e o fth e

3



RE TU RN TO LIFE

a ve ra ge pe rso n fa ilsso m ise ra blyin th e a cqu ire m e n to fph ysica l

fitn e ss!

Adm itte dly,itisra th e rdifficu ltto ga in ide a lp h ysica lfitn e ssu n d e r

th e h a n dica po fd a ilyb re a th in gth e so o t-sa tu ra te d a iro f o u rcro wd e d

a n dn o isycitie s.O n th e o th e rh a n d, we ca n m o re qu icklyre a lize th is

a m bitio n ifwe a re privile ge dto bre a th e th e pu re fre sh a ir o fth e

co u n trya n dfo re stswith o u tth e a cco m pa n im e n to fth e tra fficro a ro f

th e citywh ich co n sta n tlyte n d sto ke e po u rn e rve s stru n gta u t.E ve n

th o se o fu swh o wo rkin th e citya n da re fo rtu n a te e n o u gh to live in

th e co u n trym u stco u n te ra ctth e u n n a tu ra lph ysica lfa tig u e a n dm e n ta l

stra in e xpe rie n ce d in o u rda ilya ctivitie s.Te le ph o n e s,a u to m o bile s,

a n de co n o m icpre ssu re a llco m b in e to cre a te p h ysica lle tdo wn a n d

m e n ta lstre ssso gre a tth a t to da ypra ctica llyn o h o m e ise n tire lyfre e

fro m su ffe re rso fso m e fo rm o fn e rvo u ste n sio n .

Be ca u se o fth e in te n se co n ce n tra tio n de m a n de db yo u rwo rka n d

de spite th e re a le n jo ym e n to u rwo rkm a ybrin g so m e o fu swe ,n e ve r-

th e le ss,gla dlywe lco m e a n ya dd itio n a lre lie fin th e fo rm o f dive rsifie d

a n dple a sa n tre cre a tio n a la ctivitie s,pre fe ra blyo u td o o rs,in o u rco n -

sta n ta tte m ptsto o ffse tth e e ffe ctso fin cre a sin g ca re sa n d bu rd e n sso

co m m o n to da y.To e a se m e n ta lstra in a n dre lie ve ph ysica lfa tigu e we

m u sta cqu ire a re se rve sto ckp ile o fn e rvo u se n e rgyin o rde rth a twe

m a yre a llybe a ble to e n jo yo u rse lve sa tn ig h t.H o b bie sa n d a llfo rm s

o fp la yte n d m a te ria llyto re n e wo u r vita litywith a cco m p a n yin gm o ra l

u plift.P la yisn o tn e ce ssa rilyo n lyco n fin e dto i n d u lgin g in co n ve n -

tio n a lga m e s.Ra th e rth e te rm "p la y"a swe u se ith e re ,e m b ra ce s

e ve rypo ssible fo rm o fP LE ASU RABLE LIVIN G.Fo re xa m ple ,sim ply

spe n din ga qu ie ta n dp le a sa n te ve n in ga t h o m e with o u rfa m ily

ch a ttin gwith co n ge n ia lfrie n dsis,a cco rdin gto o u rin te rp re ta tio n ,a

fo rm o fpla y;th a tis,de lig h tfu l,ple a sa n tso cia le n te rta in m e n ta s

distin gu ish e dfro m o u rd a ilywo rk.Th isfin dsu s ch e e rfu l,co n te n te d,

a n dre la xe d.

H o we ve r,m a n yo fu sa tth e e n d o fo u rda ilywo rkla cksu fficie n t

e n e rgya tn igh tfo rre cre a tio n .H o wm a n yo fu s sim p lysp e n dth e n ig h t

ro u tin e lyre a din gth e e ve n in g n e wspa pe r?H o wm a n yo fu sa re

e n tire lyto o e xh a u ste dto re a d,e ve n o cca sio n a lly,a n in te re stin g bo o k,

visito u rfrie n ds,o rse e o n e o fth e la te stm o tio n p ictu re s?Wh e n so m e

5 7 4 9 6 0 8 3 0 5 1 0 9 .3 p d

o fu so cca sio n a llyspe n da we e ke n d a wa yfro m o u ru su a lcity h a u n ts

a n de n viro n m e n ts,in ste a do fre ce ivin gth e im m e d ia te b e n e fitso fth a t

le g o o g d p # e s u _ s s e c c /a g r .o t s u rt i h t a h . w w w //: p tt h / d e iz it g i -d le g o

de sira ble ch a n g e in th e wa yo fco m ple te re vita liza tio n ( with o u t

fa tigu e ) a sth e re su lto f o u re xpe rie n ce o u tdo o rsin th e b rig h tsu n sh in e ,

we a re m o re o fte n th a n n o t like lyto fin do u rse lve so n lyre co ve rin g

/m 7 2 0 2 t/ e n . le d n a h l. d /h :/ p tt h / T M G 1 5 : 0 0 1 -1 1 1 4 1 0 2 n o d te ra e n e G

G o , in a m o D ic l b u P

TH E BASIC FU N DAM E N TAL S

fro m th e sh o cko fo u rdisa pp o in tm e n ta bo u tth e m id dle o f th e fo llo w-

in g we e k.Wh y?Be ca u se o u rpre vio u sm o de o flivin g a n dth e co n se -

qu e n tn e gle cto fo u rbo die sh a s n o tpre pa re d u sfo rre a p in g th e

be n e ficia lre su ltso fth isdive rsio n .We la cke dth e n e ce ssa ryre se rve

e n e rgyto dra wu po n fo rth is p u rpo se a n dth e fa u ltlie so n ly with u s

a n dn o twith n a tu re a s m o sto fu slike to th in k.Allth a ta n yn o rm a l

bo dysh o u ldre qu ire isa ch a n ge —fro m wh a te ve rith a sp re vio u sly

be e n su bje cte dto .

Acco rdin gly,sin ce we a re livin gin th isM o de rn Ag e we m u sto f

n e ce ssityd e vo te m o re tim e a n dm o re th o u gh tto th e im po rta n tm a tte r

o fa cqu irin gph ysica lfitn e ss.Th isdo e sn o tn e ce ssa rilyim plyth a twe

m u stde vo te o u rse lve so n lyto th e m e re d e ve lo pm e n to fa n ypa rticu la r

pe tse to fm u scle s,bu tra th e r m o re ra tio n a llyto th e u n ifo rm d e ve lo p-

m e n to fo u rbo die sa s a wh o le —ke e pin g a llo u ro rga n sa sn e a rlya s

po ssible in th e irn a tu ra llyn o rm a lco n ditio n so th a twe m a yn o to n ly

be in a b e tte rpo sitio n to e a rn o u rd a ily bre a db u ta lso so th a t we

m a yh a ve su fficie n tvita lityin re se rve a tn igh t fo rth e e n jo ym e n to f

co m pe n sa tin gp le a su re a n dre la xa tio n .

P e rh a pswith so m e fe e lin go fd o u btyo u a sk,"H o wca n Ire a lize

su ch a U to p ia n co n ditio n ?Atn igh tI a m m u ch to o tire d to go to a

gym n a siu m ."O r,"Isn 'titto o co stlyto e n ro ll fo ra co n d itio n in g co u rse

in so m e go o dgym n a siu m o rclu b ?"RE TU RN TO LIFE fu llye xpla in s

h o wyo u ca n su cce ssfu llya ch ie ve yo u rwo rth ya m bitio n to a tta in

ph ysica lfitn e ssrigh tin yo u ro wn h o m e a n da to n lyn o m in a lco st.

C O N TRO O L GYRE STO RE S P H YS IC A L FITN E S S

C o n tro lo gyisco m p le te co o rd in a tio n o fbo dy,m in d ,a n dspirit.

Th ro u gh C o n tro lo g yyo u firstp u rpo se fu llya cq u ire co m p le te co n tro l

o fyo u ro wn bo dya n dth e n th ro u gh pro pe rre p e titio n o fitse xe rcise s

yo u gra d u a llya n dp ro gre ssive lya cqu ire th a tn a tu ra lrh yth m a n d

co o rd in a tio n a sso cia te dwith a llyo u rsu bco n scio u sa ctivitie s.Th istru e

rh yth m a n dco n tro liso bse rve db o th in d o m e sticp e tsa n dwild a n im a ls

—with o u tkn o wn e xce ptio n s.

C o n tro lo gyde ve lo psth e bo dyu n ifo rm ly,co rre ctswro n g po stu re s,

re sto re sph ysica lvita lity,in vigo ra te sth e m in d,a n d e le va te sth e sp irit.

In ch ildh o o d,with ra re e xce ptio n s,we a lle n jo yth e be n e fitso fn a tu ra l

a n dn o rm a lph ysica ld e ve lo pm e n t.H o we ve r,a swe m a tu re ,we fin d

5 7 4 9 6 0 8 3 0 5 1 0 9 .3 p d

o u rse lve slivin gin b o d ie sn o ta lwa ysco m plim e n ta ryto o u re go .O u r

bo die sa re slu m pe d,o u rsh o u lde rsa re sto o pe d,o u re ye s a re h o llo w,


o u rm u scle sa re fla bby,a n d o u rvita litye xtre m e lylo we re d,ifn o t



RE TU RN TO LIFE

va n ish e d.Th isisbu tth e n a tu ra lre su lto fn o th a vin gu n ifo rm lyde ve l-

o pe da llth e m u scle so fo u r sp in e ,tru n k,a rm s,a n d le g sin th e co u rse

o fp u rsu in g o u rd a ilyla bo rs a n d o ffice a ctivitie s.

Ifyo u willfa ith fu llyp e rfo rm yo u rC o n tro lo gye xe rcise sre gu la rly

o n lyfo u rtim e sa we e kfo r ju stth re e m o n th sa so u tlin e din RE TU RN

TO LIFE ,yo u willfin d yo u rbo dy de ve lo pm e n ta pp ro a ch i n g th e ide a l,

a cco m pa n ie dbyre n e we dm e n ta lvigo ra n d sp iritu a le n h a n ce m e n t.

C o n tro lo gyisde sig n e dto g ive yo u su p ple n e ss,n a tu ra lg ra ce ,a n d

skillth a twillbe u n m ista ka blyre fle cte d in th e wa yyo u wa lk,in th e

wa yyo u pla y,a n din th e wa yyo u wo rk.Yo u willd e ve lo p m u scu la r

po we rwith co rre sp o n din ge n du ra n ce ,a bilityto p e rfo rm a rdu o u s

du tie s,to pla ystre n u o u sga m e s,to wa lk,ru n o r tra ve lfo rlo n g dis-

ta n ce swith o u tu n d u e bo dyfa tigu e o rm e n ta lstra in .An d th is byn o

m e a n sisth e e n d .

O n e o fth e m a jo rre su ltso f C o n tro lo gyisga in in gth e m a ste ryo f

yo u rm in do ve rth e co m ple te co n tro lo fyo u rbo dy.H o wm a n y b e g in -

n e rsa re a m a ze d a n dch a grin e d( e ve n tra in e d a th le te sin th e pu blic

e ye ) to disco ve rh o wfe w( ifa n y) C o n tro lo gye xe rcise sth e ya re a b le

to e xe cu te pro pe rly!Th e irp re vio u sfa ilu re to e xe rcise re g u la rlya n d

pro pe rly,o rth e irm e th o do ftra in in g,h a s n o th e lpe dth e m .Th e re is

u n m ista ka ble e vid e n ce ,to o ,th a tth e fu n ctio n in go fth e b ra in h a s

co rre spo n din glyde te rio ra te d.Th e bra in itse lfisa ctu a llya so rto f

n a tu ra lte le ph o n e switch b o a rde xch a n ge in co rp o r a te din o u rb o d ie s

a sa m e a n so fco m m u n ica tio n th ro u gh th e sym pa th e ticn e rvo u ssyste m

to a llo u rm u scle s.U n fo rtu n a te ly,pu re re a so n pla yso n lya m in o rp a rt

in th e live so f m o sto fu s.In pra ctica llye ve ryin sta n ce th e d a ilya cts

we pe rfo rm a re g o ve rn e dbywh a twe TH IN Kwe se e ,h e a r,o r

to u ch ,with o u tsto p pin gfirstto a n a lyze o rth in k o fth e po ssible re su lts

o fo u ra ctio n s,go o d o rba d.As th e re su lto fh a bito r re fle xa ctio n ,

we win k,do dge ,a n do pe ra te m a ch in e sm o re o rle ssa u to m a tica lly.

IDE ALLY,O U RM U SC E L SSH O U LDO BE YO U RWILL.RE ASO N A B LY,

O U RWILLSH O U LDN O TBE DO M IN ATE DBYTH E RE FLE XAC TIO NS

O FO U RM U SC LE S.Wh e n bra in ce llsa re de ve lo pe d,th e m in d to o is

de ve lo pe d .Te a ch e rssta rtwith se n se o rga n s.C o n tro lo g yb e g in swith

m in dco n tro lo ve rm u scle s.

Byre a wa ke n in gth o u sa n dsa n dth o u sa n dso fo th e rwise o rd in a rily

5 7 4 9 6 0 8 3 0 5 1 0 9 .3 p d

do rm a n tm u scle ce lls,C o n tro lo gyco rre spo n din g l yre a wa ke n sth o u -

sa n dsa n dth o u sa n dso fdo rm a n tbra il* ce lls,th u sa ctiva tin gn e wa re a s


a n dstim u la tin g fu rth e rth e fu n ctio n in go fth e m in d .N o wo n d e rth e n

th a tso m a n yp e rso n se xpre sssu ch gre a tsu rprise fo llo win gth e ir

in itia le xpe rie n ce with C o n tro lo gye xe rcise sca u se db yth e irre a liza -




tio n o fth e re su ltin g se n sa tio n o f "u plift."Fo rth e firsttim e in m a n y

ye a rsth e irm in d sh a ve be e n tru lya wa ke n e d.C o n tin u e d u se o f

C o n tro lo gyste a dilyin cre a se sth e n o rm a la n d n a tu ra lsu pp lyo fp u re

rich blo o dto flo wto a n dcircu la te th ro u gh o u tth e b ra in with co rre -

spo n din gstim u la tio n to n e wb ra in a re a spre vio u slydo rm a n t.M o re

sign ifica n tly,ita ctu a llyde ve lo p sm o re b ra in ce lls.G.S ta n le yH a ll,

th e gre a tAm e rica n psych o lo gist,o bse rve d:"Th e cu ltu re o fm u scle s

isbra in -bu ildin g ."

GU IDIN GP RIN C IP LE SO FC O N TRO LO GY

C o n tro lo gyisn o ta fa tigu in gsyste m o f d u ll,bo rin g ,a bh o rre d

e xe rcise sre pe a te dda ily"a dn a u se u m ."N e ith e rdo e sitd e m a n d yo u r

jo in in ga gym n a siu m n o rth e p u rch a sin g o fe xp e n sive a p pa ra tu s.

Yo u m a yde rive a llth e be n e fits o fC o n tro lo gyin yo u ro wn h o m e .

Th e o n lyu n ch a n gin gru le syo u m u stco n scie n tio u slyo be yisth a tyo u

m u sta lwa ysfa ith fu llya n dwith o u tde via tio n fo llo wth e in stru ctio n s

a cco m pa n yin g th e e xe rcise sa n da lwa yske e pyo u rm in d wh o lly

co n ce n tra te do n th e p u rpo se o fth e e xe rcise sa syo u pe rfo rm th e m .

Th isisvita llyim p o rta n tin o rde rfo ryo u to g a in th e re su ltsso u g h t,

o th e rwise ,th e re wo u ldb e n o va lidre a so n fo r yo u rin te re stin C o n -

tro lo gy.M o re o ve r,yo u m u sta cce pta llco lla te ra la d vice with e qu a l

fide lity.Re m e m be rth a tyo u a re te a ch in gyo u rse lf—righ t!Th e be n e -

fitso fC o n tro lo gyde pe n dso le lyu po n yo u rp e rfo rm in g th e e xe rcise s

e xa ctlya cco rdin gto in stru ctio n s—a n dn o to th e rwise .

Re m e m be r,to o ,th a t"Ro m e wa sn o tbu iltin a da y,"a n dth a t

P ATIE N C E a n dP E RSIS TE N C E a re vita lqu a litie sin th e u ltim a te su c-

ce ssfu la cco m plish m e n to fa n ywo rth wh ile e n de a vo r.P ra ctice yo u r

e xe rcise sd ilige n tlywith th e fixe da n d u n a lte ra b le d e te rm in a tio n th a t

yo u willp e rm itn o th in ge lse to swa yyo u fro m ke e pin g fa ith with

yo u rse lf.Attim e syo u m a yfe e lte m pte dto "ta ke a n ig h to ff."Do n 't

su ccu m bto th ism o m e n ta rywe a kn e sso fin de cisio n ,o rra th e r,wro n g

de cisio n .De cide to re m a in tru e to yo u rse lf.Th in ko fwh a t wo u ld

h a ppe n ifth e sto ke rsfirin gth e bo ile rso fa gia n to ce a n lin e rwe re to

de cide to "ta ke a n igh to ff."Yo u kn o wth e a n swe r.Ifth e ywe re to

re p e a tth isa ctio n ,yo u kn o wth e re su lt.Th e h u m a n bo dy,fo rtu n a te ly,

ca n with sta n dm o re n e gle ct,su cce ssfu lly,th a n ca n th e co m plica te d

m a ch in e ryo fa m o d e rn ste a m sh ip.H o we ve r,th a tisn o go o d re a so n

5 7 4 9 6 0 8 3 0 5 1 0 9 .3 p d

wh ywe sh o u ld u n n e ce ssa rilya n du n re a so n a b lyta xo u rb o d ie sbe yo n d

bo u n dso fe n d u ra n ce ,e spe cia llysin ce do in gso re su ltso n lyin h u rtin g


o u rse lve s.Sch o pe n h a u e r ,th e ph ilo so ph e r,sa id:"To n e gle cto n e 's

bo dyfo ra n yo th e ra dva n ta ge in life isth e gre a te sto f fo llie s."



RE TU RN TO LIFE

M a ke u pyo u rm in dth a tyo u willpe rfo rm yo u rC o n tro lo g ye xe rcise

te n m in u te swith o u tfa il.Am a zin glye n o u gh ,o n ce yo u tra ve lo n th is

C o n tro lo gy"Ro a dto H e a lth "yo u willsu bco n scio u slyle n g th e n yo u r

tripso n it fro m te n to twe n tyo rm o re m in u te sb e fo re yo u e ve n re a lize

it.Wh y?Th e a n swe rissim ple : Th e e xe rcise sh a ve stirre d yo u rslu g-

gish circu la tio n in to a ctio n a n dto pe rfo rm in gits d u tym o re e ffe ctive ly

in th e m a tte ro fd isch a rgin gth ro u gh th e blo o dstre a m th e a ccu m u la tio n

o ffa tigu e -pro du ctscre a te dbym u scu la ra n dm e n ta la ctivitie s.Yo u r

bra in cle a rsa n dyo u rwillpo we rfu n ctio n s.

BO DILYH O U S E -C E L AN IN GWITH BLO O DC IRC UATIO L N

Th isisth e e qu iva le n to f a n "in te rn a lsh o we r."Asth e sprin g fre sh e ts

bo rn o fth e h e a vyra in sa n d va stm a sse so fm e ltin g sn o wso n m o u n ta in s

in th e h in te rla n d sca u se rive rsto swe lla n d ru sh tu rbu le n tlyo n wa rdto

th e se a ,so ,to o ,willyo u r blo o dflo wwith re n e we dvigo ra sth e dire ct

re su lto fyo u rfa ith fu llype rfo rm in gth e C o n tro lo g ye xe rcise s.Th e se

e xe rcise sin du ce th e h e a rtto pu m p stro n ga n d ste a d ilywith th e re su lt

th a tth e blo o d stre a m isfo rce dto ca rry a n d disch a rge m o re a n dm o re

o fth e a ccu m u la te d de briscre a te dbyfa tigu e .C o n tro lo g ye xe rcise s

drive th e pu re fre sh blo o d to e ve rym u scle fibre o fo u rbo die s,p a r-

ticu la rlyto th e ve ryim po rta n tca pilla rie swh ich o rd in a rilya re ra re ly

e ve rfu llystim u la te do n ce we h a ve re a ch e d a d u lth o o d .Asa h e a vy

ra in sto rm fre sh e n sth e wa te ro fa slu ggish o rsta gn a n tstre a m a n d

wh ipsitin to im m e d ia te a ctio n ,so C o n tro lo gye xe rcise sp u rifyth e

blo o d in th e blo o dstre a m a n dwh ipit in to in sta n ta ctio n with th e

re su ltth a tth e o rga n so f th e b o d y,in clu din gth e im po rta n tswe a t

gla n d s,re ce ive th e be n e fito fcle a n fre sh blo o d ca rrie d to th e m b yth e

re ju ve n a te dblo o d stre a m .O bse rv e th e be n e ficia le ffe ctsth a tC o n -

tro lo gye xe rcise sh a ve o n yo u rh e a rta ctio n .

C o n tro lo gye xe rcise sgu a rda ga in stu n n e ce ssa ryp o u n d in go rth ro b-

bin go fyo u rh e a rt.S tu dyca re fu llyth e po se s illu stra te d byth e ph o to -

gra ph sa n d n o te th a ta ll th e e xe rcise sa re pe rfo rm e d wh ile yo u a re

in a sittin go r re clin in gpo sitio n .Th isisd o n e to re lie ve yo u rh e a rt

fro m u n du e stra in a swe lla s to ta ke a dva n ta g e o fth e m o re n o rm a l

( srcin a l) po sitio n o fth e visce ra lo rg a n so f yo u rb o d ywh e n in su ch

po sitio n s.C o n tra ryto e xe rcise spe rfo rm e din a n u p rig h tpo sitio n ,

th o se pe rfo rm e dwh ile yo u a re in a re cu m b e n tp o sitio n do n o ta g gra -

5 7 4 9 6 0 8 3 0 5 1 0 9 .3 p d

va te a n ypo ssible u n de te cte d o rga n icwe a kn e ss.

Tru e h e a rtco n tro lfo llo wsco rre ctbre a th in gwh ich sim u lta n e o u sly


re d u ce sh e a rtstra in ,pu rifie sth e blo o d,a n dde ve lo psth e lu n gs.To




bre a th e co rre ctlyyo u m u stco m ple te lye xh a le a n din h a le ,a lwa ys

tryin gve ryh a rdto "squ e e ze "e ve rya to m o fim p u re a irfro m yo u r

lu n gsin m u ch th e sa m e m a n n e rth a t yo u wo u ldwrin g e ve rydro p o f

wa te rfro m a we tclo th .Wh e n yo u sta n d e re cta ga in ,th e lu n gswill

a u to m a tica llyco m ple te l yre fillth e m se lve swith fre sh a ir.Th is in tu rn

su pplie sth e b lo o dstre a m with vita llyn e ce ssa rylife -g ivin g o xyge n .

Also th e co m p le te e xh a la tio n a n din h a la tio n o fa irstim u la te sa ll

m u scle sin to gre a te ra ctivity.So o n th e e n tire bo dyis a b u n da n tly

ch a rg e d with fre sh o xyge n ,a fa ctwh ich m a ke sitse lfin sta n tlykn o wn

a sth e re vita lize dblo o dre a ch e sth e tips o fyo u rfin ge rsa n d to e s

sim ila rlya sth e h e a tge n e ra te db ya go o dh e a do fste a m in yo u r

bo ile ra n dpro pe rlydistribu te db yyo u rra dia to rs isfe ltin e ve ryro o m

in yo u rh o u se .

Bre a th in gisth e firsta ct o flife ,a n d th e la st. O u rve rylife de pe n d s

o n it.Sin ce we ca n n o tlive with o u tbre a th in g,it istra g ica llyde plo r-

a ble to co n te m p la te th e m illio n sa n dm illio n swh o h a ve n e ve rle a rn e d

to m a ste rth e a rto f co rre ctbre a th in g.O n e o fte n wo n de rsh o wso

m a n ym illio n sco n tin u e to live a slo n g a sth e ydo u n de rth is tre m e n d o u s

h a n dica pto lo n g e vity.La zybre a th in g co n ve rtsth e lu n gs,figu ra tive ly

spe a kin g,in to a ce m e te ryfo rth e de po sitio n o fdise a se d ,dyin g ,a n d

de a dge rm sa swe lla s su pplyin ga n id e a lh a ve n fo rth e m u ltip lica tio n

o fo th e rh a rm fu lge rm s.Th e re fo re ,a bo ve a ll,le a rn h o wto b re a th e

co rre ctly."SQ U E E Z E "E VE RYATO M O FAIRFRO M YO U RLU N GS

U N TILTH E YARE ALM O STASFRE E O FAIRAS ISAVAC U U M .

Sta n de re cta ga in a n d o b se rve h o wyo u rlu n gs willa u to m a tica lly

co m ple te lyre fillth e m se lve swith fre sh a ir.Th e im p a cto fso m u ch

o xyge n u po n yo u rb lo o dstre a m m a ya tfirstqu ite n a tu ra llya n d n o r-

m a llyre su ltin yo u re xpe rie n cin g a slig h t se n sa tio n o f"ligh th e a de d-

n e ss,"sim ila rto th e e ffe ctyo u m igh te xpe rie n ce we re yo u fo r th e

firsttim e to fin d yo u rse lfa ctive lye n g a g e d in th e ra re fie da tm o sph e re

h ig h u pin th e m o u n ta in s.H o we ve r,a fte ra fe wd a ysth isfe e lin gwill

e n tire lydisa p pe a r.

Wh e n e ve ryo u re a d th e wo rd"ro llin g"in th e e xe rcise s,b e su re to

h o ldyo u rch in pre sse dtigh tlya ga in styo u r ch e sta n d ,wh e n yo u lie

do wn o rwh e n yo u rise ,"ro ll"a n d "u n ro ll"yo u rsp in e e xa ctlyin

im ita tio n o fa wh e e lro llin gfo rwa rda n d ba ckwa rd.Ve rte bra b y

5 7 4 9 6 0 8 3 0 5 1 0 9 .3 p d

ve rte bra tryto "ro ll"a n d"u n ro ll"a s su gge ste d.Itisth isve ry a ctio n

o f"ro llin g"a n d"u n ro llin g"th a tcle a n se syo u rlu n gsso e ffe ctive lyb y


drivin go u tth e im pu re a ir a n dfo rcin g in th e pu re a ira syo u "ro ll"

a n d"u n ro ll."In de fa tiga blya n dco n scie n tio u slyp ra ctice bre a th in g

u n tilth e a rto f co rre ctbre a th in gbe co m e sh a bitu a l,a u to m a tica n d



RE TU RN TO LIFE

su bco n scio u s,wh ich a cco m plish m e n twillre su ltin th e blo o d stre a m

re ce ivin gitsfu llqu o ta o fo xyge n a n d th u swa rdo ffu n d u e fa tig u e .

Stu dyca re fu lly.Do n o tsa crifice kn o wle d ge to spe e d in bu ild in g

yo u rso lide xe rcise re gim e o n th e fo u n da tio n o fC o n tro lo gy.Fo llo w

in stru ctio n se xa ctlya sin dica te ddo wn to th e ve rysm a lle std e ta il.

Th e re ISa re a so n !C o n tro lo gyis n o ta syste m o fh a p h a za rd e xe rcise s

de sign e dto pro du ce o n lybu lg in gm u scle s.Ju stto th e co n tra ry,itwa s

co n ce ive da n dte ste d ( fo ro ve rfo rty-th re e ye a rs) with th e id e a o f

pro pe rlya n dscie n tifica llye xe rcisin g e ve rym u scle in yo u rb o d yin

o rd e rto im pro ve th e circu la tio n o fth e b lo o dso th a tth e b lo o d stre a m

ca n a n dwillca rrym o re a n dbe tte r blo o d to fe e de ve ryfib re a n d tissu e

o fyo u rbo dy.N o rdo e sC o n tro lo g ye rre ith e r b yo ve r-d e ve lo pin g a

fe wm u scle sa tth e e xp e n se o fa ll o th e rswith re su ltin glo sso f gra ce

a n dsu pple n e ss,o ra ta sa crifice o fth e h e a rto rlu n g s.Ra th e r,it wa s

co n ce ive dto lim be ra n dstre tch m u scle sa n dliga m e n tsso th a tyo u r

bo dywillbe a ssu pp le a sth a to fa ca ta n dn o tm u scu la rlike th a t o f

th e bo dyo fa bre we ry-tru ckh o rse ,o rth e m u scle -bo u n d bo dyo fth e

pro fe ssio n a lwe igh t-lifte ryo u so m u ch a dm ire in th e circu s.

C o n ce n tra te o n th e co rre ctm o ve m e n tsE AC H TIM E YO U E XE RC IS E ,

le styo u do th e m im pro pe rlya n dth u s lo se a llth e vita l b e n e fitso fth e ir

va lu e .C o rre ctlye xe cu te da n dm a ste re d to th e p o in to fsu bco n scio u s

re a ctio n ,th e se e xe rcise swillre fle ctg ra ce a n db a la n ce in yo u rro u tin e

a ctivitie s.C o n tro lo gye xe rcise sbu ild a stu rdybo dya n dso u n d m in d

fitte dto pe rfo rm e ve ryda ilyta skwith e a se a n dp e rfe ctio n a swe lla s

to p ro vide tre m e n d o u sre se rve e n e rg yfo rspo rts,re cre a tio n ,e m e r-

ge n cie s.Ve ryin te re stin g,bu tqu ite o bvio u swh e n yo u sto pto th in ko f

it,isth e u n dispu ta ble fa ctth a t n o o n e m o d e rn a ctivitye m p lo ysa llo u r

m u scle s.Th e n e a re sta ppro a ch to th iside a lis fo u n din a ll-ro u n d

swim m in ga n dfa n cyd ivin g .Wa lkin g,th e o n lye xe rcise o ve ra ctivity

co m m o n to m o sto fu s,e m plo yso n lya lim ite d n u m be ro fm u scle s.

With re pe titio n th e a rto f wa lkin gb e co m e sa su b co n scio u sh a bit,n o t

in fre qu e n tlya ba do n e ,a n d o n lyto o o fte n a cco m p a n ie d bypo o r

po stu re —n o te o u rle tte r-ca rrie rs.

H o we ve r,th e re isa n o th e rim p o rta n tre a so n fo rco n siste n tlye xe r-

cisin ga llo u rm u scle s;n a m e ly,th a te a ch m u scle m a yco o pe ra tive ly

a n dlo ya llya idin th e u n ifo rm de ve lo pm e n to fa ilo u rm u scle s.De ve l-

5 7 4 9 6 0 8 3 0 5 1 0 9 .3 p d

o pin g m in o rm u scle sn a tu ra llyh e lpto stre n gth e n m a jo rm u scle s.As

sm a llbricksa re e m plo ye dto b u ildla rge bu ild in gs,so willth e de ve l-


o pm e n to fsm a llm u scle sh e lp de ve lo pla rge m u scle s.Th e re fo re ,wh e n

10




a llyo u rm u scle sa re pro p e rlyd e ve lo pe dyo u will,a s a m a tte ro f

co u rse ,pe rfo rm yo u rwo rkwith m in im u m e ffo rta n d m a xim u m

ple a su re .

O n a ple a sa n tsu n sh in ym o rn in g ,h o wwe a ll n a tu ra llyth rillin

a n ticipa tio n o fa cco m pa n yin gco n ge n ia lfrie n d so n a trip o ve rm o de rn

h ig h wa ysto th e co u n tryin a p e rfe ct-ru n n in ga u to m o b i le with a go o d

drive ra tth e wh e e l,kn o win gth a th is gra du a la cce le ra tio n a n dd e ce l-

e ra tio n a n dh isskillfu ln e go tia tio n o fe ve n sh a rpcu rve sa n da bru p t

tu rn sa re a lla cco m plish e dso sm o o th lyth a twe n e ve r give a co n scio u s

th o u gh tto h isfin e d rivin g bu tra th e rco n ce n tra te o n e n jo yin g th e

pa ssin gsce n e ry.H o wdiffe re n t,h o we ve r,o u rre a ctio n swh e n ta kin g

a sim ila rride in a n e g le cte dca rdrive n b ya ba d drive rwh o se je rky

sta rts,su dde n sto p s,a n dda n ge ro u stu rn sn o to n ly u pse to u rba la n ce

co n sta n tlybu ta lso ro bu so f th e ple a su re o fth e trip ,e sp e cia llya fte r

we re a lize th a t,lu ckilyfo ru s,h e ju stm isse d"ca p sizin g"th e ca r

a lth o u gh h e didn o tsu cce e din a vo idin gd u m pin g u s in to th e d itch .

With th e fo re g o in ge xa m ple sto g u ide u s,we sh o u ldwise lyse le ct

a so u rpa tte rn o flife in th isM o de rn Ag e th a t wh ich e xclu de sco n sta n t

pu sh in g,sh o vin g,ru sh in g,cro wdin g,a n dwild scra m b lin ga llso

ch a ra cte ristico fo u rd a y.Th isto o fa stpa ce is pla in lyre fle cte d in

o u rm a n n e ro fsta n din g,wa lkin g,sittin g,e a tin g,a n de ve n ta lkin g a n d

re su ltsin o u rn e rve s"be in g o n e dg e "fro m m o rn in g to n igh ta n d

a ctu a llyde privin gu so fo u rn e e de dsle e p .

C o n sta n tlyke e p in m in dth e fa ctth a tyo u a re n o tin te re ste din

m e re lyd e ve lo pin g bu lgin g m u scle sb u tra th e rfle xible o n e s.Bu lgin g

m u scle sh in de rth e a tta in m e n to ffle xibilitybe ca u se th e o ve r-de ve l-

o pe dm u scle sin te rfe re with th e pro pe rd e ve lo pm e n to fth e u n de r-

de ve lo pe d m u scle s.Tru e fle xibilityca n b e a ch ie ve d o n lywh e n a ll

m u scle sa re u n ifo rm lyde ve lo pe d.N o rm a lm u scle ssh o u ldfu n ctio n

n a tu ra llyin m u ch th e sa m e m a n n e ra s d o th e m u scle so fa n im a ls.Fo r

in sta n ce ,a tth e ve ryn e xto ppo rtu n ity,wa tch a ca ta s itla zilyo pe n s

itse ye s,slo wlylo o ksa ro u n d,a n d gra d u a llypre p a re sto rise a fte ra

n a p.First,itgra d u a llyrise so n itsh in dqu a rte rsa n dth e n gra d u a lly

lo we rsitse lfa ga in ,a tth e sa m e tim e spra wlin go u to n th e flo o r,

le isu re lystre tch in gitsfo re pa ws( with e xte n de d cla ws) a n d le g s.

O bse rve clo se lyh o wa llitsb a ckm u scle sa ctu a llyrip ple a sit stre tch e s

5 7 4 9 6 0 8 3 0 5 1 0 9 .3 p d

a n dre la xe sitse lf.C a tsa swe ll a so th e ra n im a lsa cq u ire th isid e a l

rh yth m o fm o tio n be ca u se th e ya re co n sta n tlystre tch in g a n dre la xin g


th e m se lve s,sh a rp e n in gth e ircla ws,twistin g,sq u irm in g ,tu rn in g,

clim bin g,wre stlin g,a n d fig h tin g .Also o b se rve ,to o ,h o wca tssle e p-

u tte rlyre la xe dwh e th e rth e yh a p pe n to b e lyin g o n th e irba ck,side

11



RE TU RN TO LIFE

o rb e lly.C o n tro lo gye xe rcise se m ph a size th e n e e d fo rth isco n sta n t

stre tch in ga n dre la xin g.

Be fo re pro ce e din g ,we m u stspe a ko fth e spin a lco lu m n with wh ich

a re a sso cia te dp ra ctica llya llth e m a jo ra ctivitie so fo u rb o d y.Th e

spin e isco m po se do f26ve rte b ra e .E a ch ve rte b ra is se pa ra te dfro m

th e o th e rbyin te rve rte bra lca rtila g e .Th isca rtila ge a ctsa sa cu sh io n

to a bso rbth e sh o cko fsu dde n ja rs, re du ce sfricfio n to a m in im u m ,a n d

give sth e spin e its ch a ra cte risticfle xibility,th u sp e rm ittin gitto fu n c-

tio n e ve n m o re fre e ly.Th e scie n ce o fC o n tro lo gyd ispro ve sth a t

pre va le n ta n da ll-to o -trite sa yin g,"Yo u 're o n lya so lda s yo u fe e l."

Th e a rto fC o n tro lo gyp ro ve sth a tth e o n lyre a lgu id e to yo u r tru e a ge

lie sn o tin ye a rs o rh o wyo u TH IN Kyo u fe e l bu ta syo u AC TU ALLY

a re a sin fa lliblyin dica te dbyth e de gre e o fn a tu ra la n dn o rm a lfle xi-

bilitye n jo ye d byyo u rspin e th ro u gh o u tlife .If yo u rsp in e isin fle xib ly

stiffa t30,yo u a re o ld;ifitis co m ple te lyfle xib le a t60,yo u a re yo u n g .

Be ca u se o fpo o rpo stu re ,pra ctica lly95pe rce n to fo u r po pu la tio n

su ffe rsfro m va ryin gde gre e so fspin a lcu rva tu re ,n o tto m e n tio n m o re

se rio u sa ilm e n ts.In a n e wly-bo rn in fa n tth e ba ckis fla tb e ca u se th e

spin e isstra ig h t.O fco u rse ,we a ll kn o wth a tth isise xa ctlya sin te n d e d

byn a tu re n o to n lyth e n bu ta lso th ro u gh o u tlife .H o we ve r,th isid e a l

co n ditio n ra re lyo b ta in sin a du ltlife .Wh e n th e spin e cu rve s,th e

e n tire bo dyisth ro wn o u to f itsn a tu ra la lign m e n t—o ffba la n ce .N o te

da ilyth e th o u sa n dso fpe rso n swith ro u n d,sto o p e d sh o u lde rs,a n d

pro tru din g a b do m e n s.Th e ba ckwo u ldbe fla tifth e sp in e we re ke pt

a sstra ig h ta sa plu m blin e ,a n ditsfle xib ilitywo u ld be co m pa ra ble to

th a to fth e fin e stwa tch sprin g ste e l.

Fo rtu n a te ly,th e sp in e le n d sitse lfq u ite re a dilyto co rre ctio n .Th e re -

fo re ,in th e re clin in ge xe rcise s,be su re wh e re ve rin d ica te d,to ke e p

yo u rb a ckfu llle n gth a lwa yspre sse dfirm lya ga in stth e m a to rflo o r.

Wh e n risin gfro m th e flo o ro r lo we rin gyo u rse lfto th e flo o r,a lwa ys

do so with a "ro llin g"o r"u n ro llin g"m o tio n e xa ctlyin im ita tio n o fa

wh e e l,e qu ippe dwith im a g in a ry"ve rte b ra e "ro llin g fo rwa rdo rba ck-

wa rd.Ve rte bra b yve rte b ra tryto "ro ll"a n d "u n ro ll."Th e se "ro llin g"

a n d"u n ro llin g"m o ve m e n tste n dto gra d u a llybu tsu re lyre sto re th e

spin e to itsn o rm a la t-birth po sitio n with itsco rre spo n d in g lyin cre a se d

fle xibility.Atth e sa m e tim e yo u a re co m ple te lye m ptyin ga n d re fillin g

5 7 4 9 6 0 8 3 0 5 1 0 9 .3 p d

yo u rlu n gsto th e ir fu llca pa city.Th isa dm itte dlyre qu ire sp e rsiste n ce

a n de a rn e ste ffo rtb u t—itiswo rth it!


Itwo u ldbe a gra ve e rro rto a ssu m e th a te ve n C o n tro lo g ye xe rcise s

a lo n e willre m a ke a m a n o r a wo m a n in to a n e n tire lyph ysica llyfit

pe rso n .To u n de rsta n dth issta te m e n tbe tte r,ju stre m e m b e rth a te xe r-

12




cise sa ssu ch with re la tio n to ph ysica lfitn e ssa re so m e wh a tsim ila rto

th e re la tio n sh ip a g rin dsto n e o rh o n e be a rsto a n a xe o r ra zo r.Fo r

e xa m ple ,h o wo b vio u sisth e a n swe rto th e fo o lish q u e stio n a sto wh ich

o ftwo e qu a llye xpe rtwo o dch o pp e rswo u ldcry"Tim b e r"first,th e

o n e with a d u ll a xe o rsa w,o rth e o n e wh o h a b itu a llysh a rp e n sh is

to o lsn ig h tlyin pre pa ra tio n fo rh is wo rkth e n e xtda y.C o rre sp o n d-

in g ly,pro pe rdie ta n dsu fficie n tsle e pm u stsu p ple m e n to u r e xe rcise

in o u rqu e stfo r ph ysica lfitn e ss.An o th e rim po rta n tfa cto rin th isco n -

n e ctio n isth a to fre la xa tio n a t sta te d fixe d in te rva lsth ro u gh o u to u r

wo rkda ywh e re ve ritispo ssible to do so ,sin ce th isp ra ctice ke e p su s

ph ysica llyfita fte rwe h a ve o bta in e dph ysica lfitn e ss.Th e m a n wh o

u se sin te llige n ce with re sp e ctto h isdie t, h issle e p in gh a b its,a n d

wh o e xe rcise spro p e rly,isb e yo n da n yqu e stio n o fdo u btta kin g th e

ve rybe stpre ve n tive m e dicin e spro vide dso fre e lya n d a b u n da n tly

byn a tu re .

Bya llm e a n sn e ve rfa ilto g e ta llth e su n sh in e a n d fre sh a irth a tyo u

ca n .Re m e m b e rto o ,th a tyo u rbo dya lso "bre a th e s"th ro u gh th e p o re s

o fyo u rskin a swe ll a sth ro u gh yo u rm o u th ,n o se ,a n dlu n gs.C le a n ,

o pe n skin po re spe rm itpe rspira tio n to u n in te rru pte d lye lim in a te th e

po iso n so fyo u rb o d y.M o re o ve r,u n le ssyo u a re re a llych illy,do n o t

e xe rcise in swe a tsh irtso re ve n in ligh te r clo th in g.Wh e n e ve ra n d

wh e re ve rp o ssib le ,we a r"sh o rts"o rsu n su itso u tdo o rs,a n d le tth e

life givin gu ltra vio le tra ysre a ch a n dpe n e tra te in to e ve ryskin p o re

o fyo u rbo dy.Do n o tfe a r th e co ld o fwin te r.Wh e n yo u a re o u td o o rs

we a rra th e rlo o se -fittin gclo th e sin pre fe re n ce to tig h t-fittin g ga r-

m e n ts,n o to ve rlo o kin g,o fco u rse ,th e im po rta n ce o fsto u t,co m fo rta b le

sh o e s.Bre a th e p ro pe rly,wa lkco rre ctly,a n dswin ga lo n g briskly.If

yo u fo llo wth isso u n da dvice yo u willfin d yo u rse lffe e lin g co m fo rta ble

a n din vigo ra te d .

Th e prin cip a lpo in tto re m e m b e rwith re g a rdto die tisto e a t o n ly

e n o u gh fo o dto re sto re th e "fu e l"co n su m e d byth e bo dya n dto ke e p

e n o u gh o fito n h a n d a ta lltim e sto fu rn ish th e e xtra e n e rg yre qu ire d

o n o cca sio n sbe yo n do u rn o rm a ln e e d sa n d to m e e tu n e xpe cte d

e m e rge n cie s.M e re lye a tin gto sa tisfyo n e 'slu stfo rgo o d fo o d isbo th

fo o lish a n d da n g e ro u sto o n e 'sh e a lth .Su ch a pe rso n ca n n o te ve r

be tru lyph ysica llyfit.N o wo n d e r!Yo u th a n d gro win gch ildre n qu ite

5 7 4 9 6 0 8 3 0 5 1 0 9 .3 p d

n a tu ra llyre qu ire a gre a te rin ta ke o ffo o d th a n d o a du ltsa n dth e

a ge d.Th e fo rm e ra re m a tu rin g;th e la tte rh a ve m a tu re d.


N o to n lyth e a m o u n to ffo o d b u ta lso th e kin dis la rge lyd e p e n de n t

u po n o n e 'so ccu pa tio n a n d so m e tim e s,la cko fit.Isit n o tre a so n a b le

to co n clu de th a tth e se de n ta ryin do o rwo rke rre q u ire spro p o rtio n a te ly

13



RE TU RN TO LIFE

le ssfo o da n do fa d iffe re n tkin dth a n th e la bo re rwh o is e n ga ge din

h a rdm a n u a lto ilo u tdo o rs?H e a vye a tin gfo llo we dim m e dia te lyb y

sittin g,o re ve n lyin gdo wn a wa ke o r a sle e p ,isco m p a ra b le to o ve r-

lo a din gth e fire b o xwith co a la n dth e n clo sin g th e d ra ftso fth e fu rn a ce .

Th e fo rm e rin sta n ce iside a lfo r ge n e ra tin g"p o iso n s"th a te ve n tu a lly

fin dth e irwa yin to yo u r blo o d stre a m .Th e la tte rin sta n ce iside a lif

yo u ra im isto m a in ta in a sm o lde rin gfire with o u ta d e qu a te h e a t

in ste a do fa brigh t,glo win g fire to ra d ia te itsco m fo rtin g wa rm th

th ro u gh o u tyo u rh o u se .Yo u h a ve th e ch o ice in e ith e rca se .C o m m o n

se n se dicta te sth a tyo u willm a ke th e rig h to n e .Am a n e a tin ga h e a vy

m e a la n din du lgin g in vig o ro u sa ctivitywillre a ct th e re to co m pa ra bly

to th e wa yth a ta fu rn a ce with dra ftso pe n willre a ctto a fire in a

we ll-fille dfire bo x.Acco rdin gly ,itis e a rn e stlysu g ge ste d th a tyo u

gu ide yo u re a tin gh a b itswith a ll du e re spe ctto th e re qu ire da m o u n t

o ffo o da n dkin dyo u n e e d to ke e pyo u rse lfp h ysica llyfit,a lwa ysa s

in d ica te db yyo u ro ccu pa tio n ,o rla cko fit.

O fte n m e n wh o h a ve be e n a ccu sto m e dto wo rkh a rd o n a fa rm o r

pla yh a rdin sch o o la th le ticso r la bo rh a rdin a fa cto ry,co n tin u e

e a tin gth e h e a rtym e a lsth e yth e n a te e ve n th o u gh n o wth e ya re

e n ga ge do n lyin se de n ta ryin d o o ro ccu pa tio n swh e re m o de ra te m e a ls

a re in dica te d.Th ispra ctice isve ryu n wise sin ce it u n n e ce ssa rilya d ds

e xce sswe igh tto th e irbo die s,m u ch o fit in th e fo rm o fu n de sira b le

fa twh ich ,ifm a n we re »a h ibe rn a to r,h e co u lddra wo n in m u ch th e

sa m e m a n n e rth a th ib e rn a tin ga n im a lsdo in th e win te rwh e n th e y

dra wa ga in stth e sto ckpile o fre se rve d e n e rgywith wh ich th e in stin ct

o fn a tu re h a spro vide dth e m o ve rth e lo n gpe rio do fth e ire n fo rce d

in a ctivitya n d "sle e p."Sin ce m a n isn o ta h ibe rn a tin g cre a tu re ,su ch

e xce sso ffa tisa re a ld e trim e n tto h im ,im po sin g a n u n n e ce ssa rily

h e a vybu rd e n o n h ish e a rt,live r,bla dd e ra n d o th e rvita llyim p o rta n t

o rg a n so fh isd ige stive syste m .Stillwo rse fo rh im isth e u n n a tu ra l

fo rm a tio n a n da ccu m u la tio n o ffa tdire ctlya ro u n dth e h e a rtitse lf.

Th e ca rryin go fth ise xtra po u n da ge pro du ce sn e e dle ssfa tig u e .

Im a gin e yo u rse lf,fo rin sta n ce ,ca rryin ga we ll-fille d tra ve lin gb a g

we igh in g20po u n ds.Fo ro n e o rtwo blo cks,a llgo e sco m p a ra tive ly

we ll,bu twith e a ch a dd itio n a lblo ckitis ca rrie dth e u rge to re st is

pro po rtio n a te lyin cre a se d u n tila tle n gth th e re su ltin gfa tigu e co m pe ls

5 7 4 9 6 0 8 3 0 5 1 0 9 .3 p d

yo u to do so .H o w re lie ve dyo u fe e la fte ryo u h a ve re a ch e dyo u r

fin a ld e stin a tio n !Yo u a re do in ge xa ctlyth e ve rysa m e th in gwh e n


yo u pe rsistin ca rryin g 20 n e e dle sspo u n dso fe xce sswe igh to n yo u r

bo dyo n lyyo u a re n o tso ke e n lya wa re o fitb e ca u se th e we ig h tis

ca rrie dbyth e e n tire bo dyin ste a do f byyo u rca rryin ga rm a lo n e a s

14




in th e ca se o fth e b a g .H o we ve r,fa tigu e iscre a te dth e re byin e ith e r

ca se .Wh yn o tre lie ve yo u rse lfo fth istru ly "e xce ssb a g ga ge ?"

O n ce a cqu ire d,itis,u n fo rtu n a te ly,n o tso e a syto rid yo u rse lfo f

e xce sswe igh t.N e ve rth e le ss,itca n be do n e !C o n su ltyo u rfa m ily

ph ysicia n fo rre g u la rp h ysica lch e ck-u ps,a n dth e n fo llo wh isso u n d

a dvice a n din stru ctio n sim plicitly.E ve rya d u lto ve r40ye a rso fa ge

sh o u ldn o tde n yh im se lfth e be n e fitso f a m e d ica le xa m in a tio n e ve ry

th re e m o n th s.O n ce a ye a rsh o u ldsu ffice fo ryo u n ge rp e rso n su n le ss

so m e co n ditio n in d ica te sto th e co n tra ry.E ve n in th e irca se ,co n su lt-

in g th e irph ysicia n twice a ye a rwo u ldb e wise .Ifth isso u n dsu g ge s-

tio n isfo llo we d,la te n ta ilm e n tsca n be disco ve re din th e ire a rly

de ve lo pm e n ta lsta ge ,a n d th e "g ro wth "o fa lo n g a n dp e rh a p sse rio u s

illn e ssm a yth u sbe "n ipp e d in th e bu d."

Ifa n ypa rticu la rpa rto f yo u rb o d yisu n de r-de ve lo p e d o rsh o ws

a n a ccu m u la tio n o fe xce ssfa t,se le ctC o n tro lo gye xe rcise ssp e cifica lly

de sign e dto co rre ctth e re spe ctive co n ditio n s,re pe a tin gth e e xe rcise s

a tsta te din te rva lsth ro u gh o u tth e wo rkd a ywh e n e ve ritis p o ssible to

do so .H o we ve r,be su re N E VE RTO RE P E ATTH E S E LE C TE DE XE R-

C IS E R) M O RE TH AN TH E P RE SC RIBE DN U M BE R O FTIM E S sin ce

m o re h a rm willre su ltth a n g o o d byyo u ru n wittin glyo rin te n tio n a lly

disre ga rdin gth ism o stim p o rta n ta dvice a n dd ire ctio n .Wh y?Be -

ca u se th isin fra ctio n cre a te sm u scu la rfa tigu e —po iso n .Th e re isre a lly

n o n e e dfo rtire dm u scle s.Ju dicio u sse le ctio n o fspe cia lC o n tro lo gy

e xe rcise swilla cco m p lish m o re fo ryo u rh e a lth a n db o d ilyco n d itio n ,

in co n ju n ctio n with th e fo re go in ga dvice ,th a n a lle lse co m b in e d.

N o wle tu sco n sid e rth e im po rta n tqu e stio n o f g o o dsle e pa tn igh t.

Aqu ie t,co o l,we ll-ve n tila te dro o m isb e st.Do n o t u se a so ftm a ttre ss.

"Firm bu tn o tso ft"is a go o dru le to fo llo w.U se th e ligh te stpo ssible

be dco ve rin gsco n siste n twith wa rm th .Do n o tu se la rg e b u lkyp illo ws

( o ra sso m e do ,two sta cke dp illo ws) —be tte rstill,u se n o n e a ta ll.

M o stim po rta n tin th e m a tte ro f e n jo yin gg o o dre cu pe ra tive sle e p

a re qu ie t,d a rkn e ss,fre sh a ir,a n dm e n ta lca lm .N e rvo u sn e ssisu su a lly

a ggra va te dbya la cko fpro p e re xe rcise ,e sp e cia llyin th e ca se o fo n e

with a tro u ble dm in d.Th e be st a lle via tive fo rth isco n ditio n ise xe rcise .

So ifyo u rsle e p isd istu rbe d,rise im m e d ia te lya n dp e rfo rm yo u r

e xe rcise s.Itisfa rbe tte r to be tire d fro m ph ysica le xe rtio n th a n to

5 7 4 9 6 0 8 3 0 5 1 0 9 .3 p d

be fa tigu e dbyth e "po iso n s"ge n e ra te db yn e rvo u sn e sswh ile lyin g

a wa ke .P a rticu la rlybe n e ficia l in th is re ga rda re th e sp in a l"ro llin g"


a n d"u n ro llin g"m a ssa ge e xe rcise swh ich re la xth e n e rve sa n d in du ce

so u n d,re stfu lsle e p.

Wh ile co n ce din g th e fa ctth a tn o wa da yspra ctica llye ve ryo n e o fu s

15



RE TU RN TO LIFE

ro u tin e lyin du lg e sin d a ilyb a th s,e xpe rie n ce h a sn e ve rth e le ssta u g h t

u sth a to n lya sm a llm in o rityre a llya ch ie ve th o ro u gh cle a n lin e ss

th e re by,fro m o u rpo in to fvie w.In o u ro p in io n ,th e co rre ctte ch n iqu e

to u se in a cco m p lish in gth ish igh lyde sira ble re su lt isto u se o n ly a

go o dstiffbru sh ( n o h a n d le ) sin ce th is type o fbru sh fo rce su sto twist,

squ irm ,a n dco n to rto u rse lve sin e ve ryco n ce iva b le wa yin o u ra tte m pts

to re a ch e ve rypo rtio n o fo u r bo dywh ich a re o th e rwise co m pa ra tive ly

e a syto re a ch with a h a n d le bru sh .Th e u se o fa g o o dstiffbru sh a s

de scribe dstim u la te scircu la tio n ,th o ro u gh lycle a n sO U Tth e p o re so f

th e skin ,a n dre m o ve sde a d skin to o .Th e po re so fyo u rskin m u st

"bre a th e "—th e yca n n o t do so u n le ssth e ya re ke p to pe n a n d fre e d

fro m clo ggin g .Yo u rskin willso o n re spo n dm o stg ra tifyin glyto th is

pe rh a psse e m in gly"S pa rta n -like "tre a tm e n t a n d a cqu ire in th e

pro ce ssa n e w,fre sh ,g lo win ga ppe a ra n ce ,a n dd e ve lo pa te xtu re

sm o o th a n dso ftto th e to u ch .So bru sh a wa ym e rrily,a n d h e a rtilyto o !

Fin a lly,be gin n in gwith th e in tro du cto ryle sso n ,e a ch su cce e d in g

e xe rcise sh o u ldbe m a ste re dbe fo re p ro ce e din g pro g re ssive lywith

th e fo llo win ge xe rcise s.M a ke a clo se stu dyo fe a ch e xe rcise a n dd o

n o ta tte m p ta n yo th e re xe rcise u n tilyo u first h a ve m a ste re d th e

cu rre n to n e a n dkn o witsro u tin e do wn to th e la stde ta ilwith o u ta n y

re fe re n ce to th e te xt.Be ce rta in th a tyo u h a ve yo u re n tire b o d yu n d e r

co m ple te m e n ta lco n tro l.

RE SU LTSO FC O N TRO LO GY

Go o dpo stu re ca n b e su cce ssfu llya cqu ire do n lywh e n th e e n tire

m e ch a n ism o fth e b o d yisu n de rp e rfe ctco n tro l.Gra ce fu lca rria g e

fo llo wsa sa m a tte ro fco u rse .Ju st a sa go o d sm o o th -ru n n in ga u to -

m o bile e n g in e isth e re su lt o fpro pe rpa rtsco rre ctlya sse m ble d so th a t

ito pe ra te swith a m in im u m co n su m ptio n o fga so lin e a n d o il with

co m pa ra tive lylittle we a r,so to o isth e pro pe r fu n ctio n in g o fyo u ro wn

bo dyth e dire ctre su lto fth e a sse m ble d C o n tro lo g ye xe rcise sth a t

pro du ce a h a rm o n io u sstru ctu re we te rm ph ysica lfitn e ssre fle ctin g

itse lfin a co o rdin a te d a n db a la n ce dtri-p a rtu n ity o fb o d y,m in d,a n d

spirit.Th isin tu rn re su ltsin pe rfe ctpo stu re wh e n sittin g ,sta n din g ,o r

wa lkin gwith th e u tiliza tio n o fa ppro xim a te lyo n ly25pe r ce n to f

yo u re n e rgywh ile th e a ppro xim a te lyre m a in in g 75p e rce n tin th e

fo rm o fsu rplu se n e rgyre se rve is "o n ca ll"to m e e tth e n e e d so f a n y

5 7 4 9 6 0 8 3 0 5 1 0 9 .3 p d

po ssible e m e rge n cy.

Th e a rto fco rre ctwa lkin g co n sistsprin cipa llya n d sim p lyin a slig h t


tiltin gfo rwa rdo fth e pro pe rsta n din gpo stu re ,a lte rn a te lyp la cin go n e

16




fo o tbe fo re th e o th e rwith th e we ig h to fth e bo dypo ise da n d ba la n ce d

o n th e ba llso f th e fe e t.Be ca re fu ln o tto lo ck yo u rkn e e sa sdo in g

so willja rth e sp in e a n din te rru p tth e rh yth m icwa lkin gm o tio n .

Sta n din ga lso isve ryim p o rta n ta n d sh o u ld be p ra ctice d a ta lltim e s

u n tilitis m a ste re d.First,a ssu m e th e co rre ctpo stu re ,th e n wh e n tire d,

sh iftth e we igh to fth e bo dyfro m o n e side to th e o th e rwh ile re stin g

o n th e "idle "side .Do n o tpu sh yo u rh ipso u t o rlo ckyo u rkn e e s.

P ro gre ssfo rwa rdwith a slig h tlyswa yin ggra ce fu lm o tio n co m p a ra b le

to th e e ffe ctcre a te dbya ge n tle bre e ze blo win g o ve ra fie ld o f gro w-

in g wh e a tre a dyfo rh a rve st,ca u sin gitto gra ce fu llyswa yin "wa ve s"

fro m itsro o tsto itstips.N e ve rslo u ch ,a sdo in gso co m p re sse sth e

lu n gs,o ve rcro wdso th e rvita lo rg a n s,ro u n dsth e ba ck,a n dth ro ws

yo u o ffth e b a la n ce cre a te d bypo isin gth e we igh to fyo u rbo dyo n

th e ba llso fyo u rfe e t.

Ifyo u willfa ith fu llyfo llo wth e in stru ctio n s,be gin n in g with th e

in tro du cto ryle sso n ,yo u willwith o u td o u bta cqu ire co rre ctph ysica l

fitn e sswith pro p e rm e n ta lco n tro l.Yo u willtru ly be bu ild in gu po n th e

so lidfo u n d a tio n o fC o n tro lo g ywh ich itse lfisbu ilt u po n scie n tific

prin ciple sso tru e ,so u n d a n du n iqu e th a t th e scie n ce a n da rto f

C o n tro lo gywilllive fo re ve r.Asyo u p ro gre ssin yo u r se lf-in stru ctio n ,

yo u n e ve rh a ve a n yth in g to "u n le a rn ."Th e se e xe rcise swilla ctu a lly

be co m e a p a rto fyo u rve ryse lf se cu re lysto re da wa yfo re ve rin yo u r

su bco n scio u sm in d.Yo u wh o h a ve le a rn e dco rre ctlyh o wto ride a

bicycle ,h o wto swim ,o rh o wto drive a n a u to m o b ile n e e d n e ve rwo rry

with re spe ctto th e po ssibilityo f yo u rfa ilin gto u se th e righ tte ch n iqu e

in th e se skillso n a llo cca sio n sbe ca u se o fth e co n fide n ce b o rn o fth e

fa ctth a tyo u re a lize yo u re ce ive d yo u rin stru ctio n sfro m th e b e st

a va ila ble so u rce a n da u th o rity.So ,to o ,th e a cqu ire m e n ta n dp ra c-

tice o fth e a rt a n dscie n ce o fC o n tro lo gywillin stillth a tco n fide n ce in

yo u th a twillre m a in fo re ve rfo rfu tu re u se a so cca sio n sth e re fo rm a y

in d ica te .Th e n itissim plyo n ly a qu e stio n o f"re -to n in g"th e m u scle s

th a th a ve in th e m e a n tim e be co m e "so ft"a sth e re su lto fdisu se .

With b o d y,m in d,a n dspiritfu n ctio n in gpe rfe ctlya sa co o rd in a te d

wh o le ,wh a te lse co u ldre a so n a b lybe e xpe cte do th e rth a n a n a ctive ,

a le rt,disciplin e dpe rso n ?M o re o ve r,su ch a bo dyfre e d fro m n e rvo u s

te n sio n a n do ve r-fa tigu e isth e id e a lsh e lte r p ro vid e db yn a tu re fo r

5 7 4 9 6 0 8 3 0 5 1 0 9 .3 p d

h o u sin ga we ll-ba la n ce d m in d th a tisa lwa ysfu llyca pa ble o fsu cce ss-

fu llym e e tin ga llth e co m ple xp ro ble m so fm o d e rn livin g.P e rso n a l


pro ble m sa re cle a rlyth o u g h to u ta n dca lm lym e t.

Th e a cqu ire m e n ta n de n jo ym e n to fph ysica lwe llbe in g ,m e n ta lca lm ,

a n dspiritu a lpe a ce a re p rice le ssto th e ir p o sse sso rsifth e re b e a n y

17



RE TU RN TO LIFE

su ch so fo rtu n a te livin ga m o n gu sto da y.H o we ve r,itis th e ide a lto

strive fo r,a n din o u r o pin io n ,itiso n lyth ro u gh C o n tro lo g yth a tth is

u n iqu e trin ityo fa ba la n ce d bo dy,m in d,a n d spiritca n e ve rbe

a tta in e d.S e lf-co n fide n ce fo llo ws.Th e a n cie n tAth e n ia n swise ly

a do pte da sth e iro wn th e Ro m a n m o tto :"M e n ssa n a in co rp o re sa n o "

( Asa n e m in din a so u n dbo dy) .An d th e Gre e ksa sa pe o p le displa ye d

e ve n gre a te rwisdo m wh e n th e ypra ctice dwh a tth e ypre a ch e d a n d

th u sca m e n e a re stto a ch ie vin gitsa ctu a la cco m plish m e n t.Se lf-co n fi-

de n ce ,po ise ,co n scio u sn e sso fp o sse ssin g th e p o we rto a cco m p lish o u r

de sire s,with re n e we d live lyin te re stin life a re th e n a tu ra lre su ltso f

th e pra ctice o fC o n tro lo gy.Th u swe a ch ie ve h a pp in e ss,fo risn o t

re a lh a ppin e sstru lybo rn o fth e re a liza tio n o fwo rth wh ile wo rkwe ll

do n e ,with th e gra tifica tio n o fe n jo yin gth e o th e rple a su re sflo win g

fro m su cce ssfu la cco m plish m e n twith itsco m pe n sa tin gm e a su re o f

"pla y"a n dre su ltin gre la xa tio n ?

So in yo u rve ryco m m e n d a b le pu rsu ito fa ll th a tisim p lie din th e

trin ityo fgo dlike a ttribu te sth a to n lyC o n tro lo gyca n o ffe ryo u ,we

bid yo u n o tgo o dbye bu t"a u re vo ir"firm lylin ke d with th e sin ce re wish

th a tyo u re ffo rtswillre su lti n we ll-m e rite d su cce ssch a in e dto e ve r-

la stin gh a p pin e ssfo ryo u a n dyo u rs.

18



TH EEXERCI SES



I

Th e H u n dre d

( In tro du cto ryE xe rcise )



IN S TRU C TIO N S

P o se 1( a ) Ta ke po sitio n illu stra te d

( b) Lie fla twith bo dy re stin go n m a to rflo o r

( c) Stre tch a rm s( sh o u lde r-wide ,to u ch in gbo d y,pa lm sd o wn )

stra igh tfo rwa rd

( d) Stre tch le gs( clo se to ge th e r,kn e e slo cke d) stra igh tfo r-

wa rd

( e ) Stre tch to e s( po in te d) fo rwa rda n d do wn wa rd

P o se 2( a ) IN H ALE SLO WLY

( b) Liftbo th fe e ta bo u t2" a bo ve m a to rflo o r

( c) Ra ise h e a d with e ye sfo cu se do n to e s

( d) Ra ise bo th a rm sa b o u t6" to 8"a bo ve th igh s

P o se 3( a ) E XH ALE SLO WLY

( b) Ra ise a n dlo we rbo th a rm s ( te n se d)

( c) Fro m sh o u lde rso n ly

( d) With o u tto u ch in gb o dy

( e ) With in a ra diu s o f6"to 8"

( f) M e n ta llyco u n tin g5m o ve m e n tswh ile

( g) E XH ALIN GSLO WLY

( h ) Alte rn a tin gwith 5sim ila rm o ve m e n tswh ile

( i) IN H ALIN GS LO WLY

( j) Be gin with o n ly20 m o ve m e n tsa n d

( k) Gra du a llyin cre a se th e m in u n itso f

( I) 5a dditio n a lm o ve m e n tse a ch tim e u n tila

( m ) M a xim u m o f100m o ve m e n tsisre a ch e d

( n ) N e ve re xce e d100m o ve m e n ts

P o se 4( a ) Re la xco m ple te ly

RE M ARKS

Atfirstyo u pro ba blywilln o t b e a ble to ca rryo u t in stru ctio n sa sillu stra te d in

po se s— th ispro ve swh yth e se e xe rcise sa n da llsu cce e d in go n e swillb e n e fityo u .

H o we ve r,with pa tie n ce a n dpe rse ve ra n ce yo u e ve n tu a llysh o u ld su cce e d in

a ch ie vin gth e ide a lsa spo se d— with a cco m pa n yin g n o rm a lh e a lth .

21



II

Th e Ro llU p

i



IN S TRU C TIO N S

P o se 1( a ) Lie fla t with e n tire b o d yre stin go n m a t o rflo o r

( b) Stre tch a rm s( sh o u ld e r-wide ,pa lm su p) stra igh tba ck-

wa rd

( c) Stre tch le g s( clo se to ge th e r,kn e e slo cke d) stra igh tfo r-

wa rd

( d) Stre tch to e s( po in te d) fo rwa rda n d do wn wa rd

P o se 2( a ) Be gin IN H ALIN GS LO WLYa n d brin ga rm s( sh o u lde r-

wid e ) stra igh tfo rwa rdto u p righ trigh t a n g le po sitio n

and

( b) To e s( po in te d) u pwa rd

P o se 3( a ) Wh ile still

IN H ALIN GS LO WLY

( b) Be n dh e a d fo rwa rd a n dd o wn wa rdu n til

( c) C h in to u ch e sch e sta n dth e n

( d) Be gin E XH ALIN GSLO WLYa n d

( e ) Sta rt"ro llin g "slo wlyu pwa rda n dstra igh tfo rwa rd

P o se 4( a ) Wh ile E XH ALIN GS LO WLYfin ish

( b) "Ro llin g "fo rwa rdu n til

( c) Fo re h e a dto u ch e sle gsa n d th e n

( d) Be gin IN H ALIN GSLO WLYwh ile re tu rn in g to P o se 3

a n dP o se s2a n d1

N O TE

Re pe a tth e fo re g o in ge xe rcise th re e ( 3) tim e s,tryin gwith e a ch re pe titio n n o t o n ly

to stre tch th e e n tire bo dym o re a n dm o re b u ta lso to re a ch fa rth e ra n dfa rth e r

stra igh tfo rwa rd a sin dica te d.

C AU TIO N S

P o se 1—E n tire spin e m u stto u ch m a to r flo o r.Te n se bo d y( d o n o tbe n d a rm s o r

le g s) .

P o se 3—P re ssbo th le g s a g a in stm a to rflo o r;ifa t firstu n su cce ssfu l,p la cin g

cu sh io n o n yo u rfe e twillm a te ria llyh e lpyo u .

P o se 4—Le gsm u stre m a in fla to n m a to r flo o r( kn e e slo cke d ) .P a lm sm u stre m a in

fla to n m a to r flo o r( a rm sstre tch e dstra igh tfo rwa rd) .

RE M ARKS

Th ise xe rcise stre n gth e n sth e a b do m in a lm u scle s,a n dre sto re sth e sp in e to n o rm a l.

23



Ill

Th e Ro ll-O ve r

With Le gsSpre a d

( Bo th Wa ys)

% ~-

N 5?—H



IN S TRU C TIO N S


( b) Lie fla to n m a to rflo o r

( c) Stre tch a rm s( sh o u lde r-wide ,to u ch in gbo d y,pa lm sd o wn )

stra igh tfo rwa rd

( d) Stre tch ( clo se to ge th e r,kn e e slo cke d) stra ig h tfo rwa rd

( e ) Stre tch to e s( po in te d) fo rwa rda n d do wn wa rd

P o se 2( a ) IN H ALE SLO WLYa n d

( b) Be gin ra isin g le gsu pwa rda n d o ve ru n til

( c) To e sto u ch m a to rflo o r

( d) E XH ALE SLO WLYa n d

( e ) P re ssa rm sfirm lya ga in stm a t o rflo o r

( f) ( Sp re a dle gsa sfa r a pa rta spo ssib le )

P o se 3( a ) IN H ALE SLO WLYa n d

( b) Be gin "ro llin g"slo wlydo wn wa rd with

( c) Bo th le g s( te n se d) stra igh t( a n d sp re a d a sfa ra pa rta s

po ssible )

( d) U n tilspin e to u ch e sm a to r flo o r

( e ) E XH ALE SLO WLYwh ile

( f) Re tu rn in gto p o sitio n illu stra te d in n e xtpo se be lo w

( g) With le g sa bo u t2" a bo ve m a to rflo o r

N O TE

Re pe a tfo re go in ge xe rcise five ( 5) tim e swith le gsclo se to ge th e ra t th e sta rto ffirst

m o ve m e n ta n dfive ( 5) tim e swith le gsspre a d a p a rta sfa ra s po ssible a tth e sta rt

o fth e se co n dm o ve m e n t.

C AU TIO N S

P o se 3—Ke e ple g s( te n se d,kn e e slo cke d ) a sfa r a p a rta spo ssible .Ro lldo wn wa rd

slo wlyfro m o n e ve rte bra to a n o th e r.

P o se 4—Ke e pba cka n dh e a dfirm lyp re sse dto m a t o rflo o r.

25



IV

Th e O n e Le gC ircle

( Bo th Wa ys)

^i



IN S TRU C TIO N S


( b) Stre tch a rm s( sh o u ld e r-wide ,to u ch in gbo dy,pa lm sd o wn )

stra igh tfo rwa rd

( c) Brin grig h tle gto u prigh trigh ta n g le po sitio n

( d) Stre tch to e s( po in te d) fo rwa rda n d do wn wa rd

( e ) Le ftto e su pwa rd

P o se 2( a ) Be gin E XH ALIN GS LO WLYa tsta rto fdo wn wa rdm o tio n

with righ tle gwh ile m a kin ga co m p le te le ft-to -righ t

circle ( in th e a ir) o ve r th e le ftth igh ,th e n

( b) Be gin IN H ALIN GSLO WLYa tsta rto fu pwa rdm o tio n

with righ tle gin co m p le tin gth iscircle

( c) Be gin E XH ALIN GSLO WLYa tsta rto fdo wn wa rd m o tio n

with le ftle g wh ile m a kin ga co m ple te rig h t-to -le ft

circle ( in th e a ir) o ve r th e righ tth ig h ,th e n

( d) Be gin IN H ALIN GSLO WLYa tsta rto fu pwa rdm o tio n

with le ftle g in co m ple tin g th iscircle

P o se 3( a ) Be gin IN H ALIN GS LO WLYa tsta rto f u pwa rdm o tio n

a n dwith le ftle gwh ile m a kin ga co m p le te righ t-to -le ft

P o se 4circle ( in th e a ir) o ve rth e rig h t a n kle ,th e n

( b) Be gin E XH ALIN GSLO WLYa tsta rto fdo wn wa rd m o tio n

with le ftle g in co m ple tin g th iscircle

( c) Be gin IN H ALIN GSLO WLYa tsta rto fu pwa rdm o tio n

with righ tle gwh ile m a kin ga co m p le te le ft-to -righ t

circle ( in th e a ir) o ve r th e le fta n kle ,th e n

( d) Be gin E XH ALIN GSLO WLYa tsta rto fdo wn wa rd m o tio n

with righ tle gin co m p le tin gth iscircle

Re pe a tth e fo re g o in ge xe rcise five ( 5) tim e swith e a ch le g .

N O TE

C AU TIO N S

P o se 1—To e sm u stbe po in te dfo rwa rd a n dd o wn wa rd( kn e e lo cke d) ,rig h tle g .

Ke e ple ftle g( kn e e lo cke d) fla to n m a to rflo o rwith to e s "pu lle d"u p wa rd a n d

ba ckwa rd.Sh o u lde rsa n dh e a dm u sta lwa ysre m a in fla to n m a to r flo o r.

P o se 2—Sa m e a sP o se 1bu t n o te th a trig h th ip isra ise d .

P o se 4—Sa m e a sP o se 2bu t n o te th a tle fth ipis

ra ise d."Swin g"le fta n drigh t

le g sa sfa ra s po ssible wh e n m a kin gcircle s.Sh o u ld e rsa n d h e a d m u sta lwa ys

re m a in fla to n m a to r flo o r.

27



V

Ro llin gBa ck



IN S TRU C TIO N S


P o se 2( a ) Gra sp le gstig h tlywith lo cke da rm s

( b) Tryto pre ss th igh sto ch e st

( c) Be n dh e a dfo rwa rd a n dd o wn wa rdwith ch in to u ch in g

ch e st

( d) To e s( po in te d) fo rwa rda n ddo wn wa rd

( e ) IN H ALE SLO WLY

( f) "Ro ck"ba ckwa rd to P o se 3po sitio n

P o se 3( a ) E XH ALE SLO WLYwh ile

( b) Re tu rn in gto P o se 2 po sitio n

N O TE

Re pe a tth e fo re g o in ge xe rcise six( 6) tim e s.

C AU TIO N S

P o se 2—P re ssch e stin ,ro u n db a ck,h e a ddo wn ;ke e p fe e to ffm a t o rflo o r.

29



^M w

VI

Th eOn eLegStretch



IN S TRU C TIO N S


P o se 2( a ) Be n dh e a dfo rwa rdu n til

( b) C h in to u ch e sch e st,th e n wh ile IN H ALIN GSLO WLY

( c) C la sph a n dsa n d

( d) "P u ll"righ tle ga s fa ra spo ssible to wa rd ch e st

( e ) Ke e ple ftle g stre tch e d fo rwa rd ( kn e e lo cke d )

( f) Stre tch to e s( po in te d) fo rwa rda n ddo wn wa rd with

( g) H e e lra ise d( a bo u t2")

P o se 3( a ) Wh ile E XH ALIN GS LO WLY

( b) C la sph a n dsa n d

( c) "P u ll"le ftle ga s fa ra spo ssible to wa rdch e st

( d) Ke e prig h tle g stre tch e dfo rwa rd( kn e e lo cke d)

( e ) Stre tch to e s( po in te d) fo rwa rda n d do wn wa rd with

( f) H e e lra ise d ( a bo u t2")

N O TE

Re pe a tth e fo re g o in ge xe rcise five ( 5) tim e swith e a ch le g .( La te r o n th e n u m b e r

o fre pe titio n sm a ybe gra du a llya n d pro g re ssive lysa fe lyin cre a se d to twe lve ( 12)

tim e swith e a ch le g .)

C AU TIO N S

P o se 2—C h in m u stto u ch ch e st.Yo u m u stse e yo u rto e s. H e e lsm u stbe ra ise d

( a b o u t2") .

* "■

31



\^

VII

Th e Do u ble

Le gStre tch



IN S TRU C TIO N S


( b) Re ste n tire bo dyo n m a to rflo o r

( c) Le gs( clo se to ge th e r) stra igh tfo rwa rd

( d) Kn e e slo cke d

( e ) To e s( po in te d) fo rwa rda n ddo wn wa rd

( f) Arm sstre tch e dstra ig h tfo rwa rdbe sid e b o d y

( g) P a lm sdo wn


( b) H e a d u p

( c) C h in to ch e st

( d) Arm sstre tch e dstra igh tfo rwa rda n d

( e ) P re sse dfirm lya ga in stth ig h s

( f) H e e lsra ise da bo u t2" o ffm a to rflo o r

( g) P a lm sin wa rd


( b) "Dra w"bo th le gsu pwa rda n dfo rwa rda n d with

( c) Lo cke dwristsh o ldth e m firm lyin "do u ble d-u p "po sitio n

a sin dica te d

( d) "P u ll"le gsto wa rdyo u a n d pre ssth e m firm lya ga in stch e st


N O TE

Re pe a tth e fo re g o in ge xe rcise six( 6) tim e s.La te rto twe lve ( 12) .

C AU TIO N S

P o se 2—H e a dpre sse d firm lya ga in stch e st.Ab do m e n in .H e e lsra ise da bo u t

2"o ffm a to rflo o r.

33



^" " " —

VIII

Th eSpin eStretch



IN S TRU C TIO N S


( b) Spre a dle g sa swide a pa rta spo ssible

( c) "Dra w"to e s( po in te d) u pwa rd a n dba ckwa rd

P o se 2( a ) Re stpa lm s fla to n m a to rflo o r, th e n with

( b) O u tstre tch e da rm s,pa lm sfla to n m a to r flo o r

( c) C h in to u ch in gch e st

( d) Be gin re a ch in gfo rwa rdwith th re e ( 3) su cce ssive "slid in g "

m o tio n -stre tch in g m o ve m e n tsa sfa rfo rwa rda s po s-

sible u n tilyo u a ssu m e po sitio n a s illu stra te d in P o se s3

a n d4

N O TE

Re pe a tth e fo re g o in ge xe rcise th re e ( 3) tim e s,tryin gwith e a ch re pe titio n to

re a ch fa rth e ra n dfa rth e rfo rwa rda sin dica te d .

C AU TIO N S

P o se 4—C o n tin u e E XH ALIN GS LO W LY,a bd o m e n "d ra wn "in ,ch in pre sse dfirm ly

a ga in stch e st.

35



IX

Ro cke rWith

O pe n Le gs



IN S TRU C TIO N S


P o se 2( a ) Be n dkn e e s

( b) IN H ALE SLO WLY

P o se 3( a ) Gra sp a n kle sfirm ly

( b) To e s( po in te d) fo rwa rda n ddo wn wa rd( kn e e slo cke d)

( c) Spre a dle g su pwa rda n d o u twa rda s fa ra sp o ssible

( d) Ke e pa b do m e n "dra wn "in a sfa r a spo ssible with

( e ) C h in to u ch in gch e st


( b) "Ro ll"o ve rba ckwa rdtryin g to to u ch m a to r flo o rwith

to e s

N O TE

Re pe a tth e fo re g o in g"ro ckin g"e xe rcise ba ckwa r d a n dfo rwa rd six( 6) tim e s.

C AU TIO N S

P o se 3—Arm sa n dle gsrigid ( e lbo wsa n d kn e e slo cke d ) ."P ivo t"o n b a se o fsp in e ,

"ro ckin g "ba ckwa rdto P o se 4p o sitio n ,th e n "ro ck"fo rwa rd,p re ssin g h e a d

firm lya g a in stch e st,a tth e sa m e tim e pre ssin g a rm sfirm lyfo rwa rd a g a in stle gs

u n tilyo u re a ch P o se 3a n d tryto ba la n ce yo u rse lfin th a t po sitio n .

37



X

Th e C o r k-S c r e w



IN S TRU C TIO N S

P o se 1

P o se 2

P o se 3

P o se 4

P o se 3

P o se 4

a ) Ta ke po sitio n illu stra te d

b) E n tire sp in e m u stre st o n flo o ro rm a t

c) Arm sstra igh tfo rwa rdto u ch in gbo d y

d) P a lm sdo wn

a ) IN H ALE S LO WLY

b) Ra ise le g s( clo se to ge th e r) "ro llin g"u pwa rd u n til

c) Bo d yre stso n sh o u lde rs,a rm sa n d h e a d

d) Kn e e slo cke d

e ) To e s( po in te d ) fo rwa rda n ddo wn wa rd

a ) E XH ALE SLO WLY

b) Lo we rbo th le g s( clo se to ge th e r) bu t n o tto u ch in gm a to r

flo o r

c) Kn e e slo cke d

d) To e s( po in te d ) fo rwa rda n ddo wn wa rd

e ) Twisttru n k"co rkscre w"fa sh io n u n til

f) Bo dyispa rtia llylo we re do n righ tside to m a to r flo o r

( a ) IN H ALE SLO WLY

( b) M a ke a co m ple te righ t-to -le ftcircle u pwa rd a sfa ra s

po ssible a n d

( c) Re tu rn to P o se 2 po sitio n

( a ) E XH ALE SLO WLY

( b) Lo we rbo th le gs( clo se to ge th e r) bu t n o tto u ch in g m a to r

flo o r

( c) Kn e e slo cke d


( e ) Twisttru n k"co rkscre w"fa sh io n u n til

( f) Bo dyispa rtia llylo we re d o n le ftsid e to m a to r flo o r

( a ) IN H ALE SLO WLY

( b) M a ke a co m ple te le ft-to -righ tcircle u pwa rd a sfa ra s po s-

sible a n d

5 7 4 9 6 0 8 3 0 5 1 0 9 .3 p d

( c) Re tu rn to P o se 2 po sitio n

N O TE


Re pe a tth e fo re g o in ge xe rcise th re e ( 3) tim e se a ch .

C AU TIO N S

P o se 3—Wh ile "circlin g"ke e pb o th sh o u lde rsp re sse dto m a to r flo o r.Arm s

stra igh t.

P o se 4—Wh ile "circlin g"ke e pb o th sh o u lde rsp re sse dto m a to r flo o r.Arm s

stra igh t.

RE M ARKS


Th ise xe rcise stre n gth e n sn e cka n d sh o u lde rsa n disa n in te rn a la n dspin a lm a ssa g e .

39


XI

Th e Saw



IN S TRU C TIO N S

P o se 1( a ) Ta ke po sitio n a s illu stra te d

( b) Spre a dle g sa swide a pa rta spo ssible

( c) H e a du p

( d) C h in "dra wn "in

( e ) C h e sto u t

( f) Abdo m e n "dra wn "in

( g) Arm s( sh o u ld e r-h igh ) pre sse db a ckwa rdu n tilsh o u ld e r

bla de slo ck

( h ) IN H ALE SLO WLY

P o se 2( a ) Twistbo dy ( fro m tru n ko n ly) tsrch ta s fa ra spo ssible

P o se 3( a ) Be n dfo rwa rda n d d o wn wa rda sfa ra sp o ssib le u n til

( b) Le fth a n dcro sse sa n d re sts d ia go n a llya n dce n tra llyo n

righ tfo o t

( c) E XH ALE SLO WLYwh ile

( d) Stre tch in gbo dyfo rwa rdin th re e ( 3) su cce ssive slidin g -

re a ch in g"sa w-like "m o tio n sa sfa ra sp o ssib le

P o se 4( a ) Re su m e p o sitio n illu stra te d in th ispo se


P o se 2( a ) Twistbo dy ( fro m tru n ko n ly) to le fta s fa ra spo ssible

P o se 3( a ) Be n dfo rwa rda n d d o wn wa rda sfa ra sp o ssib le u n til

righ th a n dcro sse sa n dre stsdia g o n a llya n d ce n tra lly

o n le ftfo o t

( b) E XH ALE SLO WLYwh ile

( c) Stre tch in g bo dyfo rwa rd in th re e ( 3) su cce ssive slidin g-

re a ch in g"sa w-like "m o tio n sa sfa ra sp o ssib le .

Re pe a tth e fo re g o in ge xe rcise th re e ( 3) tim e se a ch .

N O TE

C AU TIO N S

P o se 2—Twistbo dybe fo re b e n din gfo rwa rda sin P o se 3.

P o se 3—Liftra ise da rm ba ckwa rd a n du pwa rda sh igh a s po ssible a sin dica te d

in th ispo se .

41



XII

Th eSwan -Di ve

;



IN S TRU C TIO N S

P o se 1a n dP o se 2 Ta ke p o sitio n illu stra te d


( b) H e a d ra ise du pwa rda n d ba ckwa rd a sfa r a sp o ssib le

( c) C h e stra ise dh ig h fro m m a t o rflo o r

( d) Ra ise a rm su pwa rd a n dside wa rdin lin e with lo cke d

sh o u lde rs

( e ) Tu rn pa lm su pwa rd ( righ tto le ft)

( f) Le gs( clo se to ge th e r) stre tch e da n dra ise do ffm a t o rflo o r

( g) To e s( po in te d) fo rwa rda n ddo wn wa rd( kn e e slo cke d)

( h ) Bo dyrig id

( i) Ba cklo cke d

P o se 4( a ) E XH ALE SLO WLYa syo u "ro ck"fo rwa rd

( b) IN H ALE SLO WLYa syo u "ro ck"u pwa rd

Re pe a tth e fo re g o in g"ro ckin g"e xe rcise six( 6) tim e s.

N O TE

C AU TIO N S

P o se 3—Ke e pba cklo cke d,le gso ffm a to rflo o r,h e a d b a ck,a rm srigid,sh o u l-

de rslo cke d.

43



XIII

Th eOn eLegKick



IN S TRU C TIO N S

P o se 1

P o se 2

P o se 3

P o se 4


b) Lie fla twith h e a d re stin go n a rm s

c) S tre tch le gs( clo se to g e th e r) stra ig h tba ckwa rd

d) Kn e e slo cke d

e ) To e s( po in te d ) fo rwa rda n ddo wn wa rd

a ) Lie o n a bdo m e n

b) H e a du p

c) Ra ise ch e sta b o ve m a to rflo o r

d) S tre tch a rm sfo rwa rdtsrch ta n gle po sitio n

e ) Re stcle n ch e d fistso n m a to r flo o r

f) Stre tch le gs( clo se to ge th e r) stra igh tb a ckwa rd

g) Ke e pkn e e slo cke d

h ) To e s( po in te d ) fo rwa rda n ddo wn wa rd

a ) IN H ALE S LO WLYa n d

b) Ra ise le g sa bo u t2" a bo ve m a to rflo o r

c) Tryto sn a p-kickh e e lo frig h t le gto b u tto cks

a ) E XH ALE SLO WLYwh ile

b) S tre tch in grig h tle g ba ckwa rda n dwith

c) H e e lo fle ftle g

d) Tryto sn a p-kickh e e lo f le ftle g to bu tto cks

Re pe a tth e fo re g o in ge xe rcise six( 6) tim e s—righ ta n d le ft.

P o se 2—H e a du p .C h e sta bo ve m a to rflo o r.

P o se 3—Ke e pto e s( po in te d ) a bo ve m a to rflo o r.

N O TE

C AU TIO N S

45



XI V

Th e D o u b l e K i c k



IN S TRU C TIO N S


( b) Arm sstre tch e dba ckwa rd

( c) Firm lypre sse dto side so f bo dy

( d) Fistscle n ch e d

( e ) Fa ce do wn a n d

( f) C h in to u ch in g m a to rflo o r

( g) To e s( po in te d) fo rwa rda n ddo wn wa rd

( h ) Kn e e slo cke d

P o se 2( a ) Re stch in o n m a to rflo o r

( b) Fo lda rm sba ckwa rd

( c) Gra spfin ge rso fle ft h a n dwith righ th a n d

( d) Stre tch le gs( clo se to ge th e r) stra igh tba ckwa rd

( e ) Kn e e slo cke d

( f) To e s( po in te d ) ba ckwa rda n ddo wn wa rda n d

( g) Ra ise da bo u t1"a bo ve m a to r flo o r

P o se 3( a ) Ra ise le gs fo rwa rdtsrch ta n gle p o sitio n


( b) Th ru stch e sto u twith h e a dth ro wn ba cka sfa ra spo ssible

a n da tth e sa m e tim e

( c) Ra ise a rm s( lo cke d ) fro m bo dy

( d) Stre tch ba ckwa rd( te n se d) a sfa ra spo ssible ,th e n

( e ) Sn a p-kickle g s( te n se d) stra igh tba ckwa rd a n d

( f) Ra ise da sh igh a s p o ssible fro m m a to rflo o r

N O TE

Re pe a tfo re go in ge xe rcise five ( 5) tim e s.

C AU TIO N S

P o se 4—Ke e ph e a du pa sh ig h a spo ssible .Ke e pa rm sstre tch e db a ckwa rda s

fa ra spo ssible with o u tto u ch in gbo dy.

47



XV

Th e N e ckPul l



IN S TRU C TIO N S



( c) C la sph a n ds( fin ge rsfirm lyin te rlo cke d) be h in dh e a d

( d) To e s( po in te d) u pa n d ba ckwa rd

P o se 2( a ) Be n dh e a dfo rwa rd,ch in to u ch in g ch e st

( b) Abdo m e n "dra wn "in

( c) To e s( po in de d) u pwa rd

( d) Spin e "b o we d"fo rwa rdo ffm a to rflo o r


( b) Te n se a n dpre ssle gs firm lyd o wn wa rda ga in stm a to r

flo o r

( c) Slo wlyra ise b o d yu pwa rda n dfo rwa rd to po sitio n a s

in d ica te d

( d) To e s( po in te d) u pwa rd


( b) Be n dbo dyfo rwa rd u n tilh e a da n d kn e e sm e e t,ifpo ssi-

ble ,a sillu stra te d

( c) Ke e pe lbo wsstra ig h tba ckwa rdu n tilsh o u lde rbla d e slo ck

( d) IN H ALE SLO WLYwh ile

( e ) Re tu rn in gto P o se 3 po sitio n

( f) E XH ALE SLO WLYwh ile

( g) Re tu rn in gto P o se s2 a n d1po sitio n s

Re pe a tth e fo re g o in ge xe rcise th re e ( 3) tim e s.

N O TE

C AU TIO N S

P o se 1—Ke e pto e s( po in te d ) u pwa rd.

P o se 2—Ke e ple g sp re sse dfirm lyto m a t o rflo o r( ifn e ce ssa ry,pla cin g cu sh io n o n

fe e t) .

P o se 4—E lb o wsstra ig h tba ckwa rdu n tilsh o u ld e rbla d e slo ck.

49



V.

v.

/

s

x>

■r

c/s t o r,



IN S TRU C TIO N S


P o se 2( a ) Brin gle gs u pwa rdu n til

( b) Yo u rbo dyre stso n h e a d,sh o u lde rs,u ppe ra rm s,n e ck

a n de lbo ws,th e n with

( c) "C u ppe d"h a n dssu pp o rtin gh ips

( d) IN H ALE SLO WLY

P o se 3( a ) "Split"le g s scisso rs-like ( le ftle g ba ckwa rd;rig h tle g fo r-

wa rd)

( b) Le gsstre tch e d( kn e e slo cke d )

( c) To e s( po in te d) fo rwa rda n d do wn wa rd


( b) Alte rn a te "sp lit"le gsscisso rs-like ( righ tle gb a ckwa rd ;

le ftle gfo rwa rd)

N O TE

Re pe a tth e fo re g o in gscisso rs-like e xe rcise six( 6) tim e s.

C AU TIO N S

P o se 2—Ke e pbo dyrigid,m o ve le gso n ly,kn e e slo cke d,to e s( po in te d) fo rwa rd

a n ddo wn wa rd.Trygra du a llyto e xe cu te "sp lit"so th a tto e so f fo rwa rd le g ,in

a lte rn a tin gm o ve m e n ts,a re be yo n dyo u rvisio n ;a n db a ckwa rdle g,in a lte r-

n a tin gm o ve m e n ts,like wise .

51



XVII

Th eBicycle



IN S TRU C TIO N S


P o se 2( a ) Ra ise b o d yo n a rm s,e lbo ws,sh o u ld e rs,n e ck,a n dh e a d


( c) "Split"le gs( P o se 3)

P o se 3( a ) Be n drigh t kn e e do wn wa rda n dba ckwa rd a n dtryto

"kick"yo u rse lf

( b) E XH ALE SLO WLY

P o se 4( a ) "P u ll"righ t le gstra igh tb a ckwa rd


( c) Be n dle ftkn e e do wn wa rda n dba ckwa rda n d tryto "kick"

yo u rse lf

N O TE

Re pe a tth e fo re g o in g"kickin g "e xe rcise five ( 5) -tim e swith e a ch le g .

C AU TIO N S

P o se 3—Be su re to a ssu m e p o sitio n a s n e a rlya spo ssible to th a t illu stra te din th is

po se .Stre tch e a ch le g a lte rn a te lyfo rwa rdbe yo n dyo u rvisio n with kn e e lo cke d ,

to e s( po in te d ) fo rwa rda n d do wn wa rd .

53



XVIII

Th e Sh o u ld e r

Bridge



IN S TRU C TIO N S


P o se 2( a ) Ra ise b o d yo n u p pe ra rm s,e lb o ws,sh o u lde rs,n e ck,h e a d ,

with bo th fe e tfla to n m a to rflo o r

( b) Gra spwa istfirm lywith b o th h a n dsa sillu stra te d


( b) Ra ise righ tle g fo rwa rd a n du pwa rdto u prigh tpo sitio n



( b) Lo we rrigh tle gfo rwa rda n d d o wn wa rdwith o u tb e n d in g

kn e e a n dwith kn e e lo cke d

( c) Th ru stch e stu pwa rda n d o u twa rda sfa r a spo ssible a s

illu stra te d in th ispo se


( b) Ra ise le ftle gfo rwa rda n d u pwa rdto u prigh tp o sitio n



( b) Lo we rle ftle g fo rwa rd a n dd o wn wa rdwith o u tb e n din g

kn e e a n dwith kn e e lo cke d

( c) Th ru stch e stu pwa rda n d o u twa rda sfa r a spo ssible a s

illu stra te d in th ispo se

N O TE

Re pe a tle ftle ga n drigh t le gm o ve m e n tsth re e ( 3) tim e s.

C AU TIO N S

P o se 3—To e spo in te d,kn e e lo cke drigh tle g.P re ssfo o tfirm lydo wn wa rdo n m a t

o rflo o ra se a ch le g islo we re d a n dch e stth ru sto u t.

55



XIX

Th eSpin eTwist



IN S TRU C TIO N S



( c) Sitpe rfe ctlyu prigh tin righ t a n gle po sitio n

( d) C h e sto u t

( e ) Abdo m e n "dra wn "in

( f) H e a du p

( g) Arm s( sh o u ld e r-wide ,pa lm sdo wn ) stre tch e d ba ckwa rd

u n tilsh o u lde rbla d e slo ck

( h ) Le gs( clo se to ge th e r) re stin g fu llle n g th o n m a to rflo o r

( i) To e s( po in te d ) u pwa rda n dba ckwa rd

P o se 2( a ) Ke e pin ga rm s a n dle g sa bso lu te lyrigid

( b) E XH ALE SLO WLYwh ile

( c) Twistin gbo dya n dtu rn in gh e a dto rig h ta sfa ra s p o s-

sible ,th e n with two ( 2) fu rth e rsu pre m e m e n ta la n d

ph ysica le ffo rts,strive to be tte /..yo u rsrcin a lfirst

a tte m pt

( d) IN H ALE SLO WLYwh ile

( e ) Re tu rn in gto po sitio n in

P o se 3( a ) Illu stra tio n


( b) Twistin gbo dya n dtu rn in gh e a dto le fta sfa ra s po ssible ,

th e n with two ( 2) fu rth e rsu p re m e m e n ta la n d ph ysica l

e ffo rts,strive to be tte ryo u rsrcin a lfirst a tte m p t

( c) IN H ALE SLO WLYwh ile

( d) Re tu rn in gto po sitio n in

P o se 3( a ) Illu stra tio n

N O TE

Re pe a tth e fo re g o in ge xe rcise th re e ( 3) tim e sle fta n d th re e ( 3) tim e srig h t,tryin g

with e a ch re pe titio n to re a ch fa rth e ra n d fa rth e r ba ckwa rd .

C AU TIO N S

P o se 1—Ke e pa rm sa n dle gsa b so lu te lyrigid.S h o u ld e rbla d e sl o cke d .Twistbo d y

fro m spin e o n ly.Tryto to u ch ch in a lte rn a te lytsrch ta n dle ftsh o u ld e r.

57



XX

TheJack-Knife



IN S TRU C TIO N S


( b) Re ste n tire sp in e o n m a to rflo o r

P o se 2( a ) Stre tch a rm sside wise

( b) Bo th le g s( clo se to ge th e r) ra ise du pwa rdto rig h ta n g le

po sitio n

( c) Kn e e slo cke d



P o se 3( a ) P re ssa rm s firm lydo wn wa rda ga in stm a to rflo o r

( b) With kn e e slo cke d"ro ll"bo dyo ve ru n til

( c) Spin e isra ise do ff m a to rflo o r( a bo u t5")

P o se 4( a ) "Kick"le gsin sn a pp y"ja ck-kn ife "fa sh io n stra igh tu p -

wa rdu n til

( b) E n tire bo dyre stso n h e a d ,n e ck,sh o u ld e rs,a rm s

( c) E XH ALE SLO WLY

( d) Re tu rn to P o se 3 p o sitio n

( e ) IN H ALE SLO WLYa n dth e n

( f) Re tu rn to P o se 2 po sitio n

( g) E XH ALE SLO WLY

N O TE


C AU TIO N S

P o se 2—Ke e ple g sin righ t a n gle po sitio n ,kn e e slo cke d,to e sp o in te d .

P o se 3—H o ldP o se 3po sitio n fo r m e n ta lco u n to f2.

P o se 4—H o ldP o se 4po sitio n fo r m e n ta lco u n to f2.

59



XXI

Th e Si de Ki ck



IN S TRU C TIO N S


( b) Lo ckh a n dsbe h in d h e a d

( c) H e a du p

( d) E ye sstra igh tfo rwa rd

( e ) Arm sstra igh tin lin e with sh o u lde rs

( f) Lie fu llle n gth righ t side o n m a to r flo o r

P o se 2( a ) Brin gle gs ( clo se to ge th e r) fo rwa rd a b o u t2fe e t


( b) "Swin g"le ftle gfo rwa rda sfa r a spo ssible to yo u

( c) Re tu rn le ftle ga bo u t1 fo o tba ckwa rd a n d

( d) "Swin g"le ftle gfo rwa rdto yo u a ga in a n da tte m p tto

be tte ryo u rfirsttria l

P o se 3( a ) IN H ALE SLO WLY,tu rn a ro u n da n d

( b) "Swin g"rig h tle gfo rwa rda s fa ra spo ssible to yo u

( c) Re tu rn righ tle ga bo u t1 fo o tba ckwa rda n d

( d) "Swin g"rig h tle gfo rwa rdto yo u a g a in a n da tte m p tto

be tte ryo u rfirsttria l


( b) "Swin g"rig h tle gba ckwa rd a sfa r a sp o ssib le

( c) Re tu rn righ tle ga bo u t1 fo o tfo rwa rda n d

( d) "Swin g"rig h tle gba ckwa rd a g a in a n da tte m p tto b e tte r

yo u rfirsttria l

N O TE

Re pe a tth e fo re g o in ge xe rcise th re e ( 3) tim e s,le fta n d ri gh t.

C AU TIO N S

P o se 3—H e a du p ,e lbo wsba ck.Ke e pe n tire b o d yrigid. M o ve "fre e "le g o n ly.

Ke e po th e rle gin stra igh tlin e pre sse da ga in stm a to r flo o r.

P o se 4—M a in ta in ba la n ce lyin go n side o fbo dy.

61



XXI I

Th e Te as e r



IN S TRU C TIO N S


( b) H e a d u p

( c) Le gs( clo se to ge th e r)

( d) Kn e e slo cke d

( e ) To e s( po in te d) fo rwa rda n ddo wn wa rd

( f) Arm sa trigh t a n gle po sitio n b e side bo dy

( g) H a n d sp o in te dstra ig h tfo rwa rd

P o se 2( a ) Be n dh e a dfo rwa rd

( b) C h in to ch e st

( c) P re ssa b do m e n in

( d) "Ro ll"ba ckwa rd o n spin e u n til

( e ) Le gsa re ra ise du pwa rdto in dica te da n gle


( b) Ra ise a rm sin pa ra lle l lin e with le g sa s in d ica te d

P o se 4( a ) "Ro ll"fo rwa rda n d u p wa rd

( b) "P ivo t"o n ru m pke e pin g

( c) Ra ise da rm sin lin e with ra ise dle g sa sin dica te d ( p a ra lle l)

( d) E XH ALE SLO WLYa n d

( e ) Re tu rn to P o se 2 po sitio n a n d

( f) IN H ALE S LO WLY

N O TE


C AU TIO N S

P o se 3—Arm sa n dle gsm u stbe ke pt in stra igh tp a ra lle llin e s.Ke e p ba ckwe ll

ro u n de d.C h e stpre sse d in .

63



XXIII

Th eH ipTwistWith

Stretch edArm s



IN S TRU C TIO N S


( b) P u ta rm sin righ ta n g le po sitio n

( c) Firm lypre sse dto m a to r flo o rwith

( d) P a lm so fh a n dsin ba ckwa rdpo sitio n

( e ) Ke e ple gs( clo se to ge th e r) stra igh tfo rwa rd

( f) Ke e pto e s( po in te d ) fo rwa rda n ddo wn wa rd


( b) Swin gle gs( clo se to ge th e r)

( c) Kn e e slo ck


( e ) Ash igh a s po ssible

P o se 3( a ) E XH ALE SLO WLYo n d o wn wa rd

( b) "Swin g"with o u tle gsto u ch in gm a to rflo o r


( b) "Swin g"le gsu pwa rda sh igh a s po ssible in rig h th a n d

circle

( c) E XH ALE SLO WLYa n dsta rtto

( d) "Swin g"le gsdo wn wa rdin le fth a n d circle a sfa r a s

po ssible

( e ) With o u tle gsto u ch in gm a to r flo o r

N O TE

Re pe a tth e fo re g o in ge xe rcise th re e ( 3) tim e sin su cce ssio n —th re e ( 3) tim e sfo r

le ftcircle ,a n d th re e ( 3) tim e s fo rrigh th a n dcircle le g"swin g"m o ve m e n ts.

C AU TIO N S

P o se 1—P re ssch e stin wa rd a sfa ra s p o ssib le .

P o se 2—C h in do wn .

P o se 4—Wh e n "circlin g"u pwa rd"swin g"le gsa sh igh a n da s clo se to h e a d a s

po ssible .Be su re o n lyle gsa n d h ipsa re m o ve d.

65



xxiV

Swim m in g



IN S TRU C TIO N S


a n d2( b) Arm s stre tch e dfo rwa rd

( c) P a lm sdo wn

( d) H e a d u p wa rd a n db a ckwa rda sfa ra s po ssible

( e ) C h e stra ise do ffm a to r flo o r

( f) To e s( po in te d ) fo rwa rda n d do wn wa rd

( g) Kn e e slo cke d

( h ) IN H A1E a n dE XH ALE n o rm a llywh ile pe rfo rm in gth e

sim u lta n e o u s,a lte rn a tin g ,co m po u n d m o tio n sin th e

fo llo win gm o ve m e n ts,co u n tin g m e n ta llyfro m 1to 10,

be gin n in gwith righ ta rm m o ve m e n t

P o se 3( a ) Le ftle g a n d righ ta rm ra ise du pwa rd a s fa ra spo ssible

a n dsim u lta n e o u slyre ve rse to

P o se 4( a ) Righ tle g a n dle fta rm po sitio n a n dfo llo win stru ctio n s

u n de r( h ) in 2 a b o ve

N O TE

Re pe a tth e fo re g o in ge xe rcise a sin dica te d in th e pre ce d in g in stru ctio n s.

C AU TIO N S

P o se 3—Le ftle ga n d righ ta rm ra ise da sh ig h a sp o ssib le in u p wa rd m o ve m e n ts.

Le ftle ga n d righ ta rm m u stn o tto u ch m a to rflo o r in d o wn wa rdm o ve m e n ts.

Rig h tle ga n dle fta rm ra ise da sh igh a s po ssible in u p wa rd m o ve m e n ts.Rig h t

le g a n dle fta rm m u st n o tto u ch m a to rflo o r in d o wn wa rdm o ve m e n ts.Ke e p

bo dyrigid.M o ve a rm sa n dle gso n ly.

67



XXVI

Th eLeg-Pu ll



IN S TRU C TIO N S


( b) Arm s( sh o u ld e r-wide ) in righ ta n gle po sitio n

( c) H a n dsa trigh ta n gle s

( d) H e a d in stra igh tli n e with bo dy

( e ) Le gsclo se to ge th e r

( f) To e sp o in te ddo wn wa rd

( g) H e e lsclo se to ge th e r

( h ) Kn e e slo cke d


( b) Ra ise righ tle g u pwa rda n dba ckwa rda sh igh a spo ssible


( d) Lo we rrigh tle gto P o se 1po sitio n


( b) Ra ise le ftle gu pwa rda n d ba ckwa rda sh igh a spo ssib le


( d) Lo we rle ftle g to P o se 1po sitio n

N O TE

Re pe a tth e fo re g o in gle ge xe rcise th re e ( 3) tim e s,righ t a n dle ft.

C AU TIO N S

P o m 1—Arm sm u stbe sh o u lde r-wide in righ ta n gle p o sitio n .

P o se 2—M o ve le gso n ly,kn e e slo cke d.

P o se 3—M o ve le gso n ly,kn e e slo cke d.

71



XXVII

Th eSideKick

Kn eelin g



IN S TRU C TIO N S


P o se 2( a ) Kn e e lo n le ftkn e e a n d

( b) Su ppo rtbo dyo n le ft a rm ,th e n

( c) Stre tch righ tle g ( kn e e lo cke d ) o u tside wise in stra ig h t

lin e with bo dy

( d) To e s( po in te d) fo rwa rda n ddo wn wa rd,th e n

( e ) Brin g righ ta rm b a ckwa rdwith h a n dsu pp o rtin gh e a d,

e lb o wba cka sfa ra spo ssible ,th e n

P o se 3( a ) IN H ALE Q U IC KLYwh ile

( b) "Swin gin g"righ tle gb a ckwa rdfo rciblya sfa ra s p o ssible ,

th e n

P o se 4( a ) E XH ALE Q U IC KLYwh ile

( b) "Swin gin g"righ tle gfo rwa rdfo rciblya sfa r a spo ssible

P o se 2( a ) Kn e e lo n righ tkn e e a n d

( b) Su ppo rtbo dyo n righ t a rm ,th e n

( c) Stre tch le ftle g( kn e e lo cke d) o u tside wise in stra igh tlin e

with bo dywith

( d) To e s( po in te d) fo rwa rda n ddo wn wa rd,th e n

( e ) Brin g le fta rm a n d e lbo wb a ckwa rda sfa ra spo ssib le

with h a n dsu ppo rtin gh e a d ,th e n

P o se 3( a ) IN H ALE Q U IC KLYwh ile

( b) "Swin gin g"le ftle gba ckwa rdfo rcib lya sfa ra s po ssib le ,

th e n

P o se 4( a ) E XH ALE Q U IC KLYwh ile

( b) "Swin gin g"le ftle gba ckwa rdfo rcib lya sfa ra s po ssib le

N O TE

Re pe a tth e fo re g o in ge xe rcise fo u rtim e swith e a ch le g .

C AU TIO N S

P o se 2—Ke e ph e a du p,e lbo wb a ck,ch e sto u ta n da bd o m e n in .Ke e p bo dyrig id ;

m o ve le gso n ly.IN H ALE Q U IC KLYwh e n swin gin gle g sfo rciblyfo rwa rd.E X-

H ALE Q U IC KLYwh e n swin gin g le gsfo rcib lyb a ckwa rd.

RE M ARKS

C o n ce n tra tin go n wa istlin e a n dh ip s,a lso e xe rcise fo rba la n ce a n dco o rd in a tio n .

73



XXVI I I

Th e Si de Be n d



IN S TRU C TIO N S

P o se

P o se

P o se 3

P o se 2

P o se 3


a ) Ke e prigh ta rm i n lin e with righ t sh o u lde r

b) Le fta rm fla ta g a in stbo dy

c) H e a du p

d) C h in "dra wn "in

e ) E ye sstra igh tfo rwa rd

f) IN H ALE SLO WLY

a ) Tu rn h e a dle fta n d tryto re stch in o n le ftsh o u lde r

b) Lo we rbo dyu n tilrigh tca lf to u ch e sm a to rflo o r

c) E XH ALE S LO WLY

d) Re tu rn to P o se 2 po sitio n

e ) IN H ALE S LO WLY

a ) Ke e ple fta rm in lin e with le ftsh o u lde r

b) Righ ta rm fla ta ga in st bo dy

c) H e a du p

d) C h in "dra wn "in

e ) E ye sstra igh tfo rwa rd

f) IN H ALE SLO WLY

a ) Tu rn h e a drigh ta n d tryto re stch in o n righ tsh o u ld e r

b) Lo we rbo dyu n tille ftca lf to u ch e sm a to rflo o r

c) E XH ALE S LO WLY

d) Re tu rn to P o se 2 po sitio n

e ) IN H ALE S LO WLY

Re pe a tth e fo re g o in ge xe rcise th re e ( 3) tim e s,rig h ta n d le ft.

N O TE

C AU TIO N S

P o se 2—Ke e pbo dyrigid,h e a d u p ,ch e sto u t,a b do m e n "dra wn "in .

P o se 3—O n lyle fta n drigh tca lfre spe ctive lysh o u ldto u ch m a twh e n lo we re d .

RE M ARKS

Th ise xe rcise co n ce n tra te so n a rm ,sh o u lde ra n d wristm u scle s,stre tch e sh ipa n d

wa istlin e ,a n dde ve lo psba la n ce a n dco o rdin a tio n .In a m o n th ,ch a n ge fro m

5 7 4 9 6 0 8 3 0 5 1 0 9 .3 p d

P o se 2po sitio n to P o se 4.

75



XXIX

Th e Bo o m e ra n g



IN S TRU C TIO N S



( c) Situ pstra igh t in righ ta n g le po sitio n

( d) H e a d u p

( e ) Abdo m e n "dra wn "in

( f) C ro ssle ftle g o ve rrig h tle g

( g) Arm spre sse da ga in stbo dy

( h ) H a n d sp o in te dfo rwa rda n dpre sse da ga in stm a to r flo o r


( b) "Ro llin g "ba ckwa rda sfa ra spo ssible a n d wh ile in th is

po sitio n

( c) C ro ssrigh tle go ve r le ftle ga n d

P o se 3( a ) IN H ALE SLO WLYwh ile

( b) "Ro llin g "fo rwa rda n d

( c) "Swin g"a rm sba ckwa rda sfa ra spo ssible

P o se 4( a ) E XH ALE SLO WLYwh ile b rin gin g bo th

( b) Le gsto m a to r flo o rwith

( c) H e a dto u ch in gkn e e swith

( d) Arm s( pa lm su p) ra ise dba ckwa rda sfa r a spo ssible a n d

u pwa rda n d

( e ) Re tu rn to P o se 2 po sitio n

N O TE

Re pe a tth e fo re g o in ge xe rcise six( 6) tim e s,firststa rtin g with rig h tle gcro sse d

o ve rle ftle ga n dth e n cro ssin gle ftle g o ve rrig h t le ga lte rn a te ly.

C AU TIO N S

P o se 2—Ke e pa rm sa n dsh o u ld e rspre sse dfirm lya g a in stm a to r flo o r.Re ve rse le gs

wh ile in "o ve rh e a d"po sitio n wh e n re tu rn in gto P o se 3 po sitio n .

P o se 4—Tryto to u ch h e a dto kn e e s.Ke e p a rm s( p a lm su p ) stre tch e dstra igh t

ba ckwa rda n d u p wa rd a sfa ra spo ssible .

77



XXX

Th e Se al



IN S TRU C TIO N S



( b) Be n dh e a d fo rwa rd to ch e st

( c) Abdo m e n pre sse din

( d) Le gsa pa rt"spre a d -e a g le "fa sh io n

( e ) So le sa n dh e e lsto ge th e r,po in te din wa rd


( b) Twin e bo th a rm s"g ra pe -vin e "fa sh io n u n de rb o th le gs

( c) P a ssin g le fta rm u n de ra n d o ve rle ftle g

( d) Gra spin gle ftin ste pin lo cke dg rip

( e ) P a ssin g righ ta rm u n de r a n d o ve rrig h tle g

( f) Gra sp in grigh tin ste pin lo cke dgrip

( g) P re ssso le sa n dh e e ls firm lyclo se to ge th e r,p o in te d

in wa rd


( b) "Ro llin g "ba ckwa rda sfa ra spo ssible


( d) Re tu rn to P o se 3 p o sitio n

( e ) "C la p"( h a n d-fa sh io n ) so le sa n d h e e lsto ge th e r,twice

N O TE


C AU TIO N S

P o se 2—Be n dbo dyfo rwa rd.P re ssch e stin .Tiltbo dyb a ckwa rdto ra ise le g so ff

m a to rflo o r.

P o se 3—"P ivo t"b o d yo n ru m pin "ro llin g"ba ckwa rda n d fo rwa rd .Yo u IN H ALE

wh ile "ro llin g"ba ckwa rd .

P o se 4—P re ssh e a d firm lyto m a to r flo o rin "ro llin g "u p wa rd .Yo u E XH ALE

wh ile "ro llin g"u pwa rd .

79



XXXI

Th e Cr ab



IN S TRU C TIO N S




( b) C ro ssle gsIn dia n -fa sh io n

( c) H e a dbe n tfo rwa rd

( d) C h in to ch e st

( e ) Abdo m e n pre sse d in

( f) Gra sp bo th fe e tfirm ly

( g) Righ th a n d gra spin gle ftfo o t

( h ) Le fth a n dg ra spin g righ tfo o t

( i) "P u ll"bo th kn e e sto wa rd sh o u lde rsa s fa ra sp o ssib le


( b) "Ro llin g "ba ckwa rda sfa ra spo ssible

( c) E XH ALE SLO WLYwh ile

( d) "Ro llin g "u pwa rdu n til

P o se 4( a ) H e a dre sts o n m a to rflo o r

( b) IN H ALE SLO WLYu n tilyo u re tu rn to P o se 3 p o sitio n

( c) E XH ALE SLO WLYwh ile a ga in "ro llin g"u pwa rdu n til

( d) H e a d re stso n m a t o rflo o ra sin dica te din P o se 4

N O TE


C AU TIO N S

P o se 2—H o ldh e a da sclo se lya spo ssib le to ch e st.P re ssa b do m e n in ."Ro u n d"

ba ck."P o ll"kn e e sto sh o u ld e rsa sn e a rlya spo ssible ."P ivo t"o n ru m p.

81



XXXII

Th e Ro ckin g



IN S TRU C TIO N S


( b) Re stbo dy( fa ce do wn wa rd) o n m a to r flo o r

( c) P re ssa rm sto sid e s with pa lm su pwa rd

( d) Stre tch le gs( clo se to ge th e r) ba ckwa rd

( e ) Ke e pto e s( po in te d) fo rwa rda n ddo wn wa rd

P o se 2( a ) Be n dle gs fo rwa rdto wa rdh e a d

( b) Gra spfe e t


( b) Th ru stch e sto u twith h e a dth ro wn ba cka sfa ra spo ssible

( c) Stre tch le g s( clo se to ge th e r) to wa rdm a to r flo o r

P o se 4( a ) Ro ckfo rwa rdu n tilch in to u ch e sm a to rflo o r

( b) Ro ckba ckwa rda sfa ra sp o ssible

( c) IN H ALE SLO WLYa syo u

( d) Ro ckfo rwa rda n d

( e ) E XH ALE SLO WLYa syo u

( f) Ro ckb a ckwa rd

N O TE

Re pe a tth e fo re g o in ge xe rcise five ( 5) tim e s.

C AU TIO N

P o se 2—Ke e ph e a dth ro wn ba cka sfa ra s po ssible .

83



XXXI I I

Th e C o n t r o l

B al an c e

4



IN S TRU C TIO N S


( b) Re ste n tire bo dyo n m a to rflo o r

( c) Le gs( clo se to ge th e r) stra igh tfo rwa rd


( e ) Arm sstra igh tfo rwa rdbe side bo dy

( f) P a lm sdo wn


( b) "Ro ll"o ve ru n tilbo dyre sts o n sh o u ld e rs,a rm sa n d n e ck,

and

( c) Righ tto e to u ch e sm a to r flo o rwith

( d) Righ tfo o tfirrn lygra spe dby bo th h a n dsa n d

( e ) Le ftle gh e ldstra igh t u pwa rda sh igh a spo ssible


( b) Re le a se h o ld o fh a n dso n righ tfo o ta n d

( c) Brin gle ftle gd o wn wa rdu n til

( d) Le ftto e to u ch e sm a to r flo o ra n d

( e ) Gra sple ftfo o tfirm ly with bo th h a n ds

( f) Righ tle g h e ldstra igh t u pwa rda sh igh a spo ssib le

N O TE


C AU TIO N S

P o se 2—M a in ta in ba la n ce o n sh o u lde rs,a rm sa n dn e ck.Ke e pkn e e slo cke d.To e s

( po in te d) fo rwa rda n d do wn wa rd.

85



w.-rfjr

-r

XXXIV

Th ePu sh U p



IN S TRU C TIO N S


( b) With a rm s( sh o u lde r-wide ) a n dpa lm se xte n d e d

( c) Tryto to u ch m a to r flo o r

P o se 2( a ) Ke e pfe e t p re sse dfirm lyo n m a to r flo o r

( b) P ro ce e d"to wa lk"fo rwa rdo n p a lm so fh a n ds

( c) Ke e ph e a ddo wn wa rd a n dco n tin u e "wa lkin g"fo rwa rd

u n til

P o se 3( a ) Yo u a ssu m e po sitio n illu stra te d in th ispo se

( b) Ke e pbo dyrig ida n d in a stra igh tlin e fro m h e a dto h e e ls

( c) Ra ise we igh to fb o d yo n to e s a n dpa lm swith

( d) Arm s( sh o u ld e r-wide ) a n dh a n dspo in te dstra ig h tfo r-

wa rd

( e ) Ke e ph e a d in stra ig h t lin e with bo dy

P o se 4( a ) Ke e pbo dy rigid

( b) Ba cklo cke d

( c) Be n da rm s( sh o u ld e r-wide ) a te lbo wswith

( d) U p pe ra rm sp re sse dfirm lyto bo dy


( f) Lo we rbo dyu n tilch in to u ch e sm a to r flo o r

( g) Stre tch n e ckstra ig h to u twa rda sfa ra s po ssible

( h ) H ipslo cke d

( i) Abdo m e n "dra wn "in

( j) C h e stra ise da bo ve m a to r flo o r

( k) E XH ALE SLO WLY

( I) Ra ise bo dyslo wlyby

( m ) P re ssin gh a n dsfirm lya ga in stm a to r flo o r

N O TE


C AU TIO N S

P o se 3—Ke e psh o u lde rsin stra ig h tlin e with h a n ds.H ipslo cke d.H e a d in stra ig h t

lin e with bo dy.Ke e pbo dya bso lu te lyrigid.M o ve a rm s o n ly( n o tb o d y) .To u ch

ch in ( n o tch e st) to m a to r flo o r.

87



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