21 exercises





Exercise 1
Starting position:
Stand up, feet together, arms relaxed at the sides.
Movements:
Right foot steps forward, left foot comes next to the right one, both arms are raised forward and upward at an angle of 45 degree. Left foot steps forward, the arms return to the staring position, the right foot comes next to the left one, hands are raised again forwards and upwards at an angle of 45 degree.
Repeat it 6 times forward, 6 times backward and 3 times forward.


2.Exercie
Repeat the movements of exercise 1 but the legs are slightly bent in the knees while step forward and the risen hands push up in the air, simultaneously step on the toe.
The same repeating sequence as number 1.


3.Exercise "Tear throw"
Starting position:
Body straight, feet together, the hands are held in front of the chest, palms down, fingers closed in a fist, hands touching each other.
Movements:
- The right foot steps to the side on the toe, the left foot slightly bent in the knee, simultaneously the hands open in a gesture of tearing and throwing something until the horizontal position is reached.
bring the hands and feet in their starting position.
Repeat the same movements with the left foot.
The movements are repeated 21 times, each movement of each foot is counted as one.


4.Exercise: "Balm for the knees"
Starting position:
The body is straight, the hands are extended forward horizontally in front of the chest .
Movements:
Squat and breath out, stand up and breath in. When you stand up, keep this position a little bit longer , so that you could take deep breath.
Repeat it 21 times.


5.Exercise:
a/ "Accepting God's blessings":
Starting position:
The body is straight, feet together, arms relaxed at the sides.
Movements:
Rotating the arms backwards and upwards, then forwards and down in full circle 21 times.


b/" Giving around God's blessings":
Starting position as the previous exercise.
Movements: Rotating the arms forwards and up then backwards and down in a full circle.


6.Exercise for the waist.
Starting position:
The body is straight, the hands on the waist, feet slightly apart.
Movements:
Rotating the upper part of the body from the waist in a circle 3 times to the right, i.e. clockwise and 3 times to the left.


7. Exercise: "Stretching":
Starting position:
The body is straight, feet together, arms at the sides.
Movements:
- The right foot steps forward, slightly bent in the knee, simultaneously the right hand and arm extend forward and upward at a 45deg. angle, while the left arm extends downward in the opposite direction at 45 degree angle. The left leg is held straight backwards. The body stretches maximally upwards, the weight falls on the right foot, which is stretched on the toe, the left foot is in the air. With that the first part of the exercise is completed.
- The left foot is moved forward, the right foot is bent, the body is stretched backwards maximally, the arms are freely relaxing backwards, the weight of the body falls on the left foot, so is completed the second part of the exercise.
Both parts are repeated three times. The first repetition starts with the left foot, the second one again with the right foot.


8.Exercise for breathing:
Starting position:
Body straight, feet together, hands at the sides.
Movements:
Raise the right foot forward and up till an angle at 90 degree, simultaneously both hands are lifted, close to the body, palms down till you reach your chest, the elbow are moved back, the wrists are bent in 90 degree, you breath in deeply.
-breath out forcefully, the hands push downward returning to the starting position, while the right foot steps on the ground.
The same exercise is repeated consecutively with the left and the right foot 12 times.


9. Magnetic movement for the full relaxation of the body:
Starting position:
Body straight, feet together, hands at the sides.
Movements:
Step forward with the right foot, swinging movements with the body forward and backward 4 times, during the fifth time the left foot and the hands swing forwards freely at an angle of 45 degree.
The exercise is done gracefully, the swinging of the body forward and backward is accompanied by lifting on the toes and slightly bending the knees while the weight is shifted from the right to the left foot an vise versa. The arms are relaxed and follow the movements of the feet.


10.Exercise,"Quickly change of the feet":
Starting position:
Body straight, hands on the waist, the weight is on the right foot, left foot is put to the side. Movements:
Jumping change the position of the feet step on the left foot, the right is brought to the side, and vise versa. The exercise is performed quickly, on the toes, repeated 21 times. At the end bring the feet together, drop the hands at the sides of the body.


11.Exercise: "Quickly jumping"
Starting position:
Body straight, hands on the waist, feet together.
Movements:
Jump, open and spread to the sides feet and arms, jump again and bring the feet and the arms to the starting position. Repeat it 21 times. The exercise is performed on the toes, like a rubber ball that jumps.


12.Exercise: "6 steps left, 6 steps right"
Staring position:
The body is straight, the feet together, the arms are horizontally in front of the chest, bent in the elbows, palms down.
Movements:
Step to the left with the left foot, the arms open and spread to the sides horizontally, the right foot comes to the left on, the arms return to the starting position. This is repeated 6 times to the left, then 6times to the right and 3 times to the left.
The exercise is performed gracefully


13.Majestic movement
Starting position:
Body straight, feet together, bot hands are pointing to the right and up at an angle of 60 degree. Regard follows the movement of the hands.
Movement:
Swinging movement of the body and the arms simultaneously to the left , both legs slightly bent in the knees, body inclined bit forward, arms move slowly to the left in an ark-like movement and return to the starting position. The movement is done very slowly and gracefully. Repeat it two times in each direction, on the fifth time the body pivots 180 degree on the left leg, which is slightly bent in the knee, the hands draw large curve and come to the starting position. Repeat it 6 times. In the end the body is turned in the starting direction.


14.Exercise
Starting position:
Body straight, feet slightly apart, hands on the waist, fingers forward.
Movements:
Jumping, do with the right foot a step forward in an arc -like movement, step on it, at the same time the left foot, well extended does an arc-like movement and steps in front of the right one, so you move first forward, then return backward and this is repeated several times. The lower part of the body sways sideways , left and right At the end the steps should be done faster and faster.


15. An exercise for the strength of the stomach.
Starting position:
The body is straight, feet together, arms at the sides.
Movements:
Both hands are lifted above the head palms forward. Breathe deep in. The body bents right down, the hands are brought down till the fingers touch the toes. Breath out. Repeat 3 times.


16. Exercise for the strength of the chest.
Starting position:
Body straight, feet together, arms at the sides.
Movements:
Raise the arms and the hands horizontally forward in front of the chest, palms down, then spread the arms to the sides, while breathing deeply in.
Return the hands in front of the chest and then drop them to the starting position, breath out. Repeat three times slowly.


17.Exercise for the lower part of the sympathetic nervous system.
Starting position:
Body straight, feet open, arms extended upwards, hands above the head, the palms are facing each other, the elbows touch the ears.
Movements:
Move the upper part of the body roundabout from the waist, doing three full circles ante-clockwise and three times clockwise.


18. Exercise for the upper part of the vegetative nervous system
Starting position:
Body straight, feet apart, hands at the sides of the body.
Movements:
-Both arms are lifted sidewise to the horizontal position, the palms are turned downward , reaching the horizontal position of the arms the palms turn upward, simultaneously breath in deeply. -Bend the arms in the elbows, close the fingers and touch the shoulders with them, breath out. -Open the arms and return them to the horizontal position, palms are turned upward, breath in -Turn the palms downwards and return the arms to the both sides of the body as it was by the starting position and breath out.
Repeat it three times .


19.Exercise for the balance of the nervous system
Starting position:
Body straight , feet together, arms at the sides.
Movements:
Lift the right foot forward and upward to the horizontal position, simultaneously do roundabout movement with the right arm backward, upward and forward until its fingers touch the toes of the right foot
-Move the same foot backward, bent in the knee, as much as possible, simultaneously move the right arm upwards and backwards in a roundabout movement until its fingers touch the right heel. The same is repeated with the left leg.
The exercise is performed three times with the left leg and three times with the right one.


20. Exercise for better blood supply of the brain.
Starting position:
Body straight, feet together, the arms are lifted horizontally at the right. palms down, the head is turned to the left.
Movements:
The hands move parallel to the left, drawing horizontal semicircle, simultaneously the head turns to the right.
Then swing the arms to the right and the head to the left. Repeat it 12 times 6 times in each direction


21.Exercise for the little brain
Starting position:
Body straight, feet slightly apart, both arms at the sides.
Movements:
Squat and bring the arms backwards, raise the body and move the arms upwards and forwards, palm up, as if you dip up, when the body returns in the starting position, the arms are lifted up, with the hands above the head. When you start squatting, the hands move backwards and downwards, doing so full circles.
Repeat three times.


22. Formula:
"We are in a harmony with living Nature and may the Blessing of God flows through us."

While saying this formula the arms are raised from the sides up, hands above the head, then the fingers touch slightly the head and move downward caressing the shoulders and the chest returning to the sides.




  • Breathing
  • Exercises 6
  • Exercises for joints
  • Exercises with the chakries
  • Exercises harmonozing theenergiesin the human body
  • About the sleep
  • Exercises 21