3
Warming up:
Following exercises are light but appropriate movements, which will wake up your body, stimulate your
circulation and make your ankles more flexible. Please do these warming up exercises more than once
before starting your training.
1. Calf:
Lean against the wall with both hands. Draw up your
right leg and hold erect your left leg. Press slowly your
left heel on the ground completely. Hold this position
for about 20 seconds. Repeat this exercise with your
right leg.
2. Knee:
Look at the wall and put your right or left leg in front as
per drawing. Bend your hips and support your own
weight with both hands. Keep your legs straight. Hold
this position for about 15 to 20 seconds. Repeat this
exercise with your right leg.
3. Thigh
:
Lean against the wall with your right hand and take
your left foot with your left hand and move the foot
slowly to your bottom. Press your foot against your
bottom and not beside.
Hold this position for about 15 to 20seconds.
Repeat this exercise with your right leg.
4. Back:
Stand straight up and put your right hand behind your
head. Take your right elbow with your left hand. Move
lightly and bend your trunk to the left. Be aware not to
bend your hips.
Hold this position for about 15 to 20 seconds.
5. Rump:
Cross your right leg over the left one as per drawing
when lying on the floor with your back. Pull your right
knee carefully towards the floor without lifting your
shoulders. Relax your muscles when stretching.
Hold this position for about 15 to 30 seconds.
6. Thigh:
Take your heels in a sitting position; press your sole of
the feet together. Bend forward from your hips but
keep your back straight.
Hold this position for about 15 to 30 seconds.
7. Hips:
Put your left foot on the ground and the right leg
behind as per drawing. Keep your leg straight and
don't touch the ground with your knee. Stretch slowly
and hold this position for about 15 to 30 seconds.
Change position of your leg and repeat this exercise
8. Back and shoulders:
Sit straight on the floor with your legs crossed. Crease
your hands and stretch them straight above your head.
Hold up your chin.
Hold this position for about 15 to 30 seconds.
