apptya

Jogging is one of the good exercises in loosening exercise Stand erect and place the fists loosely on the chest. Start skipping on the toes and touching the heels at the back in a relaxed way . Increase the speed gradually and come to a steady jogging speed. Carry on deep rhythmic breathing and relax the whole body during jogging. Continue for a while. Switch over to the forward jogging by raising the knees to the chest level.Repeat for a while. Continue the practice with side jogging by spreading the legs sidewards and raising the heels upwards by bending the knees. Stand a while and perform Mukha Dhouti. Relax in standing position(Tadasana)

Mukha Dhouti(Cleansing through a single blast breath) Stand with a slight forward bend of the trunk, palms on the thighs and legs about a metre apart. Inhale deeply and expel the air forcibly as in a jet through the mouth continously. This is effected by the help of the diaphragm by prolonged exhalation. Repeat several times.

Stand erect with hands straight down. Inhale completely. Breathe out through the mouth while going down by bending the knee joints and keeping them together. keep the body straight without bending at the waist. Come up while inhaling

Inhale while standing erect. with knees far apart, but heels almost touching each other, sit down while exhaling. Balance on the toes and sit on the heels. Try to push the knees apart by the palms. Breathe in, while getting up.

Stand erect but relaxed, with hands along the body. Bring the right leg forward without bending the knees while inhaling. Stay in the position for a few seconds Return to the standing postion while exhaling. Take the right leg backwards(inhale). With out bending the knee-joint, Stay in the position for a few seconds. Return to the original position(exhale). Raise the right leg, sidewards to the right with hip-joint as the hinge point(inhale). The leg is kept straight. Stay in the position for a few seconds. Return to the origingal position(exhale). Raise the right leg, sidewards to the left with hip-joint as the hinge point(inhale). The leg is kept straight. Stay in the position for a few seconds. Return to the Vertical position(exhale). Repeat the complete set of movements with the left leg.

While inhaling, stretch up the hands and bend backwards. Return to the vertical postion and bend forward while exhaling. Touch the ground with palms, if possible. Come up and bend backwards during inhalation. Repeat 4 0r 5 times. With practice, you can touch the ground at the back with hands as in Cakrasana and come up.