Chiyotes

Exercises from The Nine Laws of Health

Standing Exercise Routine

Exercise 1 - Press the Sky

Put your hands above head, with your palms facing up, feet shoulder width apart. Push upward towards sky, breathing out, hold, then lower your hands back to the starting position, repeat eight times.

Exercise 2 - Pull the Bow

Breathing out, stretch one arm out to the side with your palm stretched back at right angle to outstretched arm, with the other hand form a fist close to your chest, feet shoulder width apart, turn your head in direction of outstretched arm, hold, then in a smooth motion, breathe in and swap to the other arm while breathing out, repeat four times each side.

Exercise 3 - Alternate Arm Press

Your arms by your side, feet shoulder width apart, breathe out, pushing one up and other down with palm stretched back at right angle to outstretched arms, press and hold, then in a smooth motion, breathe in and swap the arms, breathing out as you press to the other side, repeat four times each side.

Exercise 4 - Spinal Rolls

Standing with your head facing straight and feet shoulder width apart, breathe in, and on the outward breath roll your head forward tucking into your chin, then continue rolling down with your arm extending to the floor between your feet, hold, then roll back up breathing in as you come up, untuck your chin to return to the full standing position, repeat eight times.

Exercise 5 - Side Bends

Feet shoulder width apart, breathe in, and on the outward breath stretch one arm over your head to one side in direction of the first bend, and the other arm sliding down the outside of leg towards floor, hold then breathe in as you come up and then swap sides while breathing out, repeat four times each side.

Exercise 6 - Cow Looks at the Moon

Arms out in front at shoulder height with your palm stretched back at right angle to your arm, with a slight bend in your elbows, feet shoulder width apart, breathe in, on the outward breath twist your whole upper body slowly in one direction as far as you are comfortable to go, keeping arms at shoulder height and following with head, hold then breathe in as you twist back to the front starting position, then twist in the other direction as you breathe out, repeat four times each side.

Exercise 7 - Squat

Feet and knees together, breathe in, and on the outward breath bring both arms back and up over your head and down in front as you go down into the squat, push your bottom out and back (make sure your knees don’t go past your toes), hold, and then as you breathe in, let arms follow through behind you and up over your head as you stand up and return to the full standing position, repeat eight times.

Exercise 8 - Punches

Feet shoulder width apart, breathe in, and on the outward breath with your thumbs inside a clenched fist, punch one arm fully extended forwards, fist fingers facing down, with the other arm in a clenched fist fingers facing up on your side against your ribs, hold, then breathe in, as you swap arms breathe out, repeat four times each side.

Exercise 9 - Lower Back Massage

Feet shoulder width apart and rest the back of both palms on your lower back and bounce lightly on the spot letting palms lightly massage your lower back, continue for eight breaths.

Exercise 10 – Stand like a Tree

Feet and knees together, then bring one leg up with the foot facing down resting on the inside of the other leg near the knee, bring both arms up over your head with your palms facing each other, stretch upward, holding your head straight, (as you get stronger you can look up at your hands) breathe deeply from your abdomen holding your core firm, work towards holding the pose for thirty breaths. Then return to the starting position and do the other leg for the same time.

Exercise 11 - Warrior Star

Feet and knees together, then bring one leg out to one side with the foot at right angles to the other foot, about a one metre wide stance, lean into the outstretched leg (not allowing the knee to go past the toes) stretch both arms out at shoulder height in opposite directions. If you lead with your right leg, your right arm should be stretched in the direction of your right toes, and your head should be facing to the right, with the other arm stretched out in the opposite direction, hold your core and stance for ten breaths, then drop right arm down to the outstretched leg inside the calf muscle and the other arm stretched towards the sky, turning your head towards the sky as well, hold stance for five breaths, then repeat for the other side.

Exercise 12 - Eagle

Feet and knees together, then bring one leg out in front, knee bent at waist height with the foot flat facing forward, balancing on the other leg, both arms stretched out to each side at shoulder height helps with balance, holding your core hold for three breaths, repeat two times each side.

The Cardio Routine

Your choice – Ten minutes – two minutes intense x five intervals, recovery time between is determined by your current fitness level, or thirty minutes sustained. The cardio routine can be done using your body or gym equipment if you prefer. The goal is to increase your heart rate to increase your cardiovascular fitness. The exercise you choose should be one you enjoy and can do at least three times per week, at least every second day.

The Strength Routine

Your choice – Twenty minutes – work muscle groups in rotation, exercise, sets and repetitions are also your choice. The objective is to fatigue the muscles you are working on, recovery time between sets is determined by your current fitness level. The strength routine can be done using your body or gym equipment if you prefer. The goal is to increase your muscular and skeletal strength. The exercises you choose should be ones you enjoy and can do at least three times per week, at least every second day.