Supreme Exercise Program

Posted on 04/18/2009 06:46 pm by AdminAyurveda

Supreme Health Program:

This is my proposed health program, ive been trying to build up to total daily adherance,, After having been walking mostly regularly -bar a few hiccups(thank you for the walks Edie) and seeing the excellent results from just walking-  I recon if I manage to do this consistently for 6 months I will be a man of steel :) It is a tough workout not for the fainthearted,  designed for pitta kaphas

Renounce/avoid:

1. alcohol

2. all sugar

3. all sweets and chocolates

4. potatoes.

5. do not eat carbs with protein

6. milk

7. coffee and tea

8. bread,pasta, wheat products in general

Diet :

breakfast : oats and honey

lunch : Kitchari and steamed veg

tea: more kitchari

supper : light soup (no bread)

Daily Exercise Regimen

1. Walking 45-60 mins in the park –before
breakfast.(to fix the short twitch muscle fibers)

2. Qigong

3. Quick Cardio

  • hindu Squats,
  • The 5 tibetans=
  • Spin
  • Leg raises
  • Bridge
  • Table makers
  • Hindu pushups(first do the downward facing dog, then cobra composition)

4. Yoga
-3 daily and then meditation

5. Isometrics
or kettlebell workouts on different days

Qigong after walk is complete

Warm up Phase

Qigong work out

1.

Ankle circles

, breathe slowly one breath one circle in one direction,
do x 30 then change direction – do both legs

2.

Calf raises

slowly rise onto your toes while breathing in, when at
peak, hold your breath for 10 seconds, slowly exhale as you lower X30

3.

Knee twist

Put feet together circle knees together in wide circles do 10 x in each direction

4.

Taoist ankle flick kicks

 Kick towards knee height with the inside heel , then quickly swap to
outside heel,

5.

Ma Pu

 Stand in horse stance for 1 min -3
min – 15 min

6.

Leg extension

Place the tip of your toe on a wall and stand with your
leg parallel to the floor, slightly bend the opposite leg(the one youre
standing on) hold for 3 mins

7.

Pelvic thrust

Similar to kettlebell PT but lower yourself a bit in the
arc, 30x

8.

Keegles

Contract muscles around anal testicle and penis urination
channel(for men) girls you know what keegles are.

9.

Circle the hips(hulahoop)

30X

10.

Teapot bend

Lean over to one side, reach along your leg until you
touch past the knee, the other hand should be pointed to the sky.

11.

Cat gazes at the moon

12.

Holding up the sky

13.

Hand push down hand pushes the sky

14.

Open the curtains

15.

Drawing the bow

16.

Shoulder shrug swim

17.

Crane beats its wings

18.

Neck exercises

Include eye qigong and head massage,as well as tapping

19.

The power of 3

1)Front push.cupping the earth

2)leg marrow wash

3)sky dance

Standing Qigong Meditation

Basic qigong taught by Sifu Jun Ping Liang

Standing qigong meditation at completion of Qigong –with
waving of arms in front

Finish off

3 moves yoga and meditate

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