First Stage:-
1) Double Breathing
With your arms straight out to your sides at shoulder level, exhale with a double breath, bend your knees slightly and bring your arms to the front until your palms touch. Pause for a second. Now with a double inhalation, bring your arms back out, straighten your legs and tense the entire body in a wave. Pause for a second. Now while relaxing the whole body exhale with a double breath, bend your knees slightly and bring your arms to the front until your palms touch.
Repeat this sequence 3 times.
2) Leg Recharging and Ankle Rotation
Place body weight on right leg, raise and extend left leg forward slightly, slowly swing the lower part of the leg forward and backward 3 times. Rotate the ankle of the left leg clockwise and anti clockwise 3 times. Repeat the same sequence after changing the leg
3) Calf + Forearm and Thigh + Upper arm
Part 1: Place your left foot forward, with most of your weight on the right foot, Tense left Calf and Forearm together, hold for 3 sec, relax tensed muscles and at the same time tense left thigh and Upper Arm together, hold for 3 sec, relax tensed muscles. Repeat this sequence for 3 times. Repeat the same sequence 3 times for right arm
Part 2: Repeat above Part 1 for both hands and legs together.
4) Chest and Buttock Recharging
Chest-out, stomach-in, buttocks-in, hold for 3 sec, relax tensed muscles, repeat this sequence for 3 times
5) Back Recharging
Tense left-back muscles and gently stretch left hand little behind, hold for 3 sec, relax tensed muscles, Tense right-back muscles and gently stretch right hand little behind, hold for 3 sec. Repeat this sequence 3 times for each hand
6) Shoulder Rotation
Palms on shoulder joints, rotate both shoulder joints clockwise 3 times and anti-clockwise 3 times.
7) Throat Recharging
Tense whole throat muscles, hold for 3 sec and relax tensed muscles. Repeat this sequence 3 times
8) Neck Recharging
Lower the head so that chin rests on the chest, then while tensing neck and the throat muscle slowly look up, hold for 3 sec, relax tensed muscles, bring back chin on the chest. Repeat this sequence 3 times
9) Neck Rotation
Tense the muscles of throat and neck, keeping them tensed, slowly rotate the neck on head 3 times in each direction.
rotate neck once in both the directions without tension
10) Spinal Adjustment
Legs apart, bend the elbows so that forearm becomes parallel to the ground, keeping upper arm closer to body. With a quick jerk twist upper part of the body to the left and then right, repeat this sequence 3 times.
11) Spinal Rotation
Legs apart, hands at waist, rotate torso above the waist 3 times in clockwise direction and then 3 times in anticlockwise direction
12) Spinal stretching (side to side)
Legs apart, hands at waist, sway the torso above the waist first slowly to left and then slowly to right. Repeat this sequence 3 times
13) Spinal Adjustment (forward and backward)
Legs apart, lock the fingers of both the hands on back side and place them at the base of spine, bend the trunk gently backward, at the same time hands goes up, bend the trunk gently in forward direction, at the same time hands goes down. Repeat this sequence for 3 times
14) Spinal Twisting
Legs apart, raise arms forward to shoulder level; slowly swing them first to left and then right by twisting the torso above the waist only
Second Stage:
15) Memory Simulating Exercise
Tap the entire skull with the knuckles
16) Scalp Massaging
Holding the fingers firmly on the scalp so that fingers do not slip on the hair, move the scalp with rotary motion. Do this over the entire scalp
17) Medulla Oblongata Massaging
Place three fingers of each hand on the medulla oblong, at the base of the skull, pressing against medulla move the fingers in small circles 3 times in one direction and 3 times in opposite direction, draw the back backward from the neck and push the head forward with fingers.
18) Bicep Recharging
Place both palms on the top of the head with fingers interlocked, alternatively tense and relax biceps in each hand 3 times
19) Whole Body recharging
Inhale with double breathing while tensing whole body, vibrate with energy for 3 sec, exhale the breath twice (foo… foo…), slowly relax whole body
20) Body recharging - part by part
Part 1: Tense, hold and Relax following parts of the body one by one
1,2 - Left foot, right foot
3,4 - left calf, right calf
5,6 - left thigh, right thigh
7,8 - left buttock, right buttock
9,10- lower abdomen, upper abdomen and stomach
11,12- left forearm, right forearm
13,14- left upper arm, right upper arm
15,16- left chest, right chest
17,18- left side of neck, right side of neck
19,20-front of neck, back of neck
Part 2: Tense each part of the body(listed above) one by one, hold them, after whole body is tensed, hold for 3 sec, slowly relax whole body
Third stage:-
21) Arm recharging (weight lifting)
Place hands hanging downwards by the side of the body and tense shoulder, upper arm, lower arm and clench fists, slowly bend both arms at elbow joints and bring the fists toward the shoulders, relax and bring back both hands hanging downwards. Repeat this sequence 3 times
22) Double Breathing Exercise (Elbow touching)
Bend both arms at elbow joints at 90 degree angle, placing them close to the body in the side with upper arms parallel go ground and forearms parallel to the body and wrists relaxed.
Inhale with double breathing while tensing whole body, pause for a second and exhale twice relaxing whole body and bring both bent arms in front and touching elbows.
Inhale with double breathing while tensing whole body, moving both the bent arms in original position on both the sides with palms facing outwards.
Repeat this sequence 3 times.
23) Arm recharging (arm side to shoulder)
Stretch both arms to both the sides parallel to ground with palms facing upwards. Tense both arms, shoulders and clench fists, bend arms at elbow joints and bring fists towards the shoulders in tensed condition, touch both the shoulders with fingers. Then relax arms and bring them towards the shoulders. Repeat this sequence 3 times
24) Arm Rotation
Stretch arms out to both the sides parallel to the ground with open palms. Rotate arms in small circles clockwise 10 to 15 times in both the directions.
25) Arm Recharging from Forehead
Stretch both arms out to the front, parallel to each other and ground. Make feasts with both the hands and tense the upper arms, forearms and fists of both the hands, pause for a second, relax tensed muscles, bend both the arms from elbow and touch the fists on forehead.
Repeat this sequence 3 times.
26) Four-part finger recharging
Recharge the hand by clenching (closing) and stretching (opening) fingers and palms quickly while stretching arms out to 4 positions: downwards, laterally, to the front then upwards.
27) Four-part arm recharging
Arms are relaxed and placed hanging downwards by the sides. Increase pressure from the shoulders towards the fists and bend arms at elbows, bringing the clenched fists towards the chest. In the bent position, relax arms from fists towards the shoulders.
Tense arms again from shoulders towards the fists and stretch arms out laterally(on sides). In stretched out position, relax arms. Then tense arms again from shoulders to fists and bend arms at elbows, bringing fists towards the chest again. In the bent position, relax both arms.
Then tense both arms and while tensed, stretch both arms out to the front. In the front position, relax both arms. Again tense both arms and fold arms at elbows again, bringing the fists to the chest. Relax both arms in bent position.
Tense both arms and raise tensed arms upwards. In the upward position, relax both arms. Then tense both arms again from shoulders to fists and fold arms again to bring fists to chest. Relax arms from fists to shoulders. Once again tense both arms from shoulders to fists and bring arms to downward position, pushing fists down. Then relax arms from fists towards shoulders.
Repeat this practice 3 times.
28) Arm rising with double breathing
Stand with both arms hanging downwards at the sides. While raising the whole body on the toes of both foots, raise left arm upwards and inhale with double breath through nose, pause for a second, then exhale twice (huh-huh) through the mouth while bringing the left arm down and returning body to original position.
Repeat the same sequence with right hand, while raising the whole body on the toes of both foots, raise right arm upwards and inhale with double breath through nose, pause for a second, and then exhale twice through mouth while bringing the right arm down and returning body to original position.
Repeat this sequence three times.
29) Lateral (Side) Stretching
Keep legs a small distance apart from each other and stretch both arms on sides such that they are parallel to ground. Gently curve body on left hand side, right hand goes up and the left hand goes down, touch left knee with the fingers of the left hand, walk you left fingers on your left leg down towards the left foot as much as you can.
Now gently curve your body on right hand side, left hand goes up and the right hand goes down towards right knee, touch right knee with the fingers of the right hand, walk right fingers on your right leg down towards the right foot as much as you can.
Repeat this sequence three times.
Fourth Stage:-
30) Walking in place (Marching)
Place clenched fists of both the hands on your chest, start walking in the same place such that when you raise you leg the thigh of that leg becomes parallel to ground, hands moves with naturally. Walk for 1 ~ 2 minutes
31) Running in place
Place clenched fists of both the hands on your chest; start running in the same place such that the hell of your each leg touches the hip of that leg. Run for 1 ~ 2 minutes
32) Fencing Exercise
Part 1 – Stand with legs together. Arms bent at elbows with clenched fists held on the chest. Take a long step forward with the right leg and slightly bend at knee to support the weight of the body. At the same time, stretch outwards and forwards the left arm and exhale twice (huh-huh) through the mouth. Pause for 2-3 seconds then return right leg back to normal position alongside the left leg and inhale through nose.
Take a long step forward with the left leg and slightly bend at knee to support the weight of the body. At the same time, stretch outwards and forwards the right arm and exhale twice (huh-huh) through the mouth. Pause for 2-3 seconds then return left leg back to normal position alongside the right leg and inhale through nose.
Repeat this 3 times.
33) Double breathing with Arm rotation
Stand with both arms hanging downwards at the sides. Now raise both arms upward from front while inhaling with double breath and lifting whole body on the toes, now exhale with double breath out while bringing both the hands down from top to backside. Repeat this sequence 3 times.
Now raise both the arms upward from back while inhaling with double breath and lifting whole body on the toes, pause for a second and exhale with double breath out while bringing both the hands down from top to front. Repeat this sequence 3 times.
34) Stomach Exercise
Stand with legs a small distance apart. Lean body forwards to place both palms on thighs just above the knees and slightly bend at knees to support the weight of the body. Exhale twice long breath through the mouth and hold breath. Tense stomach by pulling it inwards and upwards, and then relax quickly. Tense and relax as many times (10 to 12) and as quickly as possible before any strain in breath. Relax breath.
Again exhale twice through the mouth and hold breath. Tense stomach by pulling it inwards and upwards, and then relax quickly. Tense and relax as many times (10 to 12) and as quickly as possible before any strain in breath. Relax breath.
Repeat this sequence again.
35) Repeat Exercise One (Double breathing)
With your arms straight out to your sides at shoulder level, exhale with a double breath, bend your knees slightly and bring your arms to the front until your palms touch. With a double inhalation, bring your arms back out, straighten your legs and tense the entire body in a wave. Relax the body down in a wave in reverse order with a double exhalation.
36) Repeat Exercise Two (Leg recharging and ankle rotation)
Place body weight on right leg, raise and extend left leg forward slightly, slowly swing the lower part of the leg forward and backward 3 times. Rotate the ankle of the left leg clockwise and anti clockwise 3 times. Repeat the same sequence after changing the leg
37) Leg rotation
With both hands on your waist, rotate left leg in circle as large as possible in one direction 3 times and then in opposite direction 3 times. Now with right leg, rotate right leg in circle as large as possible in one direction 3 times and then in opposite direction 3 times.
38) Double breathing
Stand with arms bent at elbows with fists placed at chest
Inhale with double breath, hold for count of 5, exhale breath twice (huh-huh) while stretching arms forwards and out, hold for count of 5. Once again inhale through nose and bend arms again bringing fists towards chest.
Repeat this sequence 3 times.
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