Simple Yogic Exercises

Three minutes a day;
"Keep the doctor away"
AND
When ever too tired; just lie down and do the same
relaxing exercises for about three minutes to come
out:
"FRESH LIKE A FLOWER"
each abd every time whether it is day or even dead of
night.

The following are the simple yogic exercises for
spinal health which is the master-key to all round
health of the body; mind and the soul:
1. Lie straight on a hard bed facing upwards, palms
under the head, relax and jerk up both the feet
towards the head without moving the heels. Rotate both
the feet, right foot to the right and left to the left
to join them again as before. Repeat ten or more
number of times.
2. Do the same movements in the reverse direction,
also 10 times or more and relax.
3. Jerk up the feet upwards as in 1 above and release
the pressure to go back to the original position, also
ten times.
4. Draw both the feet about two feet towards you, the
way it may be most convenient, as one normally does,
knees raised and feet on the bed, the way one keeps
them many times. Then lift up both the feet suddenly
keeping the heels there only. Then strike the knees
together quicly but softly and jerk back the feet with
a mild thud on the bed to the original position.
Repeat 10 times or more.
5. Lastly, draw back and straighten both the feet
together slowly at a snail's pace and when one is
fully stretched, take a deep breath and yawn to relax
completely. Get up sideways using the hands as the
lever without giving jerk and start walking normally.

By S. M. Acharya

(The writer is the Director of Nature Cure and Spinal
Rehab Centre and the founder of the new nature cure
technique, ATBSNR and can be contacted on 020-26870204
or by email at smacharya@yahoo. co.uk ; website
www.atbsnr.com)