Basic Exercise for Beginners Compiled by Rajan Rikame Date 9th July 2004 (Original) Update Date 21st April 2008 Part - II Complete the Part - I stretching exercise 1st. Then continue with this part. Repetition should be in the range of 8 - 15 max Specific: Surya Namaskar - Repeat 3 sets, each with 5- 10 Namaskar Note: - To who if this is not possible try to be in the Namaskar or Dips position and hold on for a 30 sec's to start with. - Take a break of next 30 sec's and do the same for 5- 10 times. - As you gain more control increase the time as per your comfort. - Once you are in a position to hold your body for a while try the Namaskars with less repetition. Seat-ups (Baithak) - Keep Comfortable distance between both the legs and if hard to do complete seat-up, one can do half seat-up instead. - Keep your backbone straight, you may keep yours hand in front at shoulder level. - While coming up try to look above your head keep your balance. - Repeat - Calf Stand on the flatfoot, keep yours hand in front at shoulder level, and then move your heels up and down with straight backbone. Waist - Lay on the floor face towards ceiling. - Raise your legs up 6 inch from the floor and hold for as much time as you can. - Repeat - One can opt for paddling in the same pose without bending your legs. Move fast as much as you can up and down without touching the floor. - Repeat Relax for next 15 min. Complete Note: All repetitions should depend upon your capacity. Try to increase the set of repetition’s after every 2 weeks. Once this schedule is too comfortable then one can go for Basic Part-II. In case of difficulty to understand you may email me at (rajanr@bhramanti.com). Sp. Note: Do not over do any action, if it is beyond your limit or paining.