A Social Initiative

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Its my personal experience that at

Least 15 minutes (a set of 3 warm-

ups and 4-5 sets of 12 Level

workout) Spent on this Schedule

would keep the body flexible and

agile all throughout the work day.

Additional Benefits :

* Tones up the abdominal muscles.

* Normalizes the endocrine glands.

* Relieves stress

* Reduces fat

* Strengthens the muscles

*If you have any pre-existing medical aliments, please do

consult your doctor before following this routine.

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• Sit on the floor with legs stretched forward, place palms on the floor,

by the side of the hips, keeping back straight. Lean towards left, bend

your right leg, keep the heel under the buttock. Similarly, lean to the

right and bring the left leg under the left buttock. Keep the knees close

to each other, spine erect.

• Sit In this position and relax for 1-2 minutes

• Breath Normally

Push and slide body forward, so that you are flat on the floor. Tilt your head backward and raise your trunk. Push your hands against the floor and slowly start straightening your arms. Raise your head slowly up, arch your spine and neck and look up. Keep your legs together and elbows alongside your body slightly bent, shoulders back. Both the Hands hold your body weight

Take breath in this position and exhale turning your head right to be able to see your buttocks. While taking breath come to normal position.

Similarly repeat the same on the left side in this position

Repeat for 4 times both Sides

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Keeping Yourself Fit for a Perfect Work-Day

Stand Straight with both

the legs together.

Both hands raised and

locked over your head

Take a breath and

stretch body upwards.

While exhaling bend

right as shown in the

picture

Repeat the same on Left

You can do this for 4

times each side

Keeping Yourself Fit for a Perfect Work-Day

Keep two legs apart

with one feet Distance

Both hands raised 90

degrees parallel to your

body

Take a breath while

exiling turn right as

shown in the picture

Repeat the same on Left

You can do this for 4

times each side

From the Previous position sit and hold your knees with your both hands

While exhaling make your left knee touch the ground towards right and

right knee with your chin as shown in the picture . Hold for few seconds.

Bring to normal position and repeat the same on the other side

Repeat the same process 4 time each side

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Stand straight with Palms together at the center of your

chest in salutation pose

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Inhale, then exhale and push your hands forwards stretching

them to be straight as shown in the picture.

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Inhale: raise your arms above your head arching your back

from the waist and stretching the spine backwards. Move your

hips forwards as much as possible. Let your head roll up to the

ceiling/sky, neck relaxed.

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Exhale: now bend forwards from the waist and place your

hands on the floor besides each foot (or) hold your legs with

your hands. Keep both legs straight. Relax in this pose.

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Inhale: and take your left foot backward, with knee and foot flat down on floor and right leg bent half ,now Push body backward and chest open upward.

Raise chin and arch back, both hands to see the sky. Look in between the hands. Stretch back as much as possible in that position.

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Exhale: join your toes and push your back up ,off the ground

raising your hips by straightening the legs like a mountain. Let

your head hang down with push from shoulders . Try to press

your heels flat and look at your toes between your arms.

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Hold: now slowly knees down, chest down and Chin Down to

the floor. Raise your buttocks only.

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Inhale : lift your body off the ground from the wrist. Tilt your head

backward and start raising your trunk. arch your spine , neck and look up..

Push your hands against the floor and slowly start straightening your arms.

Keep your legs together and elbows alongside your body , shoulders back.

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Exhale : join your toes and push your back up ,off the ground raising

your hips by straightening the legs like a mountain. Let your head hang

down with push from shoulders . Try to press your heels flat and look at

your toes between your arms.

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Inhale: and bring your left foot forward, with knee and feet

flat down on floor. Push body backward and chest open

upward.

Raise chin and arch back, both hands to see the sky. Look in

between the hands. Stretch as much as possible in that

position.

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Same as Position 3

Exhale: Bring Left leg forward. Keep both legs straight, Body

folding forward, grab toes or ankle. Relax in this pose.

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Same as Position 2

Inhale: stretch arms above your head arching your back from

the waist and stretching the spine backwards. Move your hips

forwards as much as possible. Let your head roll up to the

ceiling, neck relaxed.

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Exhale: Lower down your arm from backwards to the

position as shown in the picture above (coming back to the

first position).

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Thank You for taking time in Viewing

this. We feel successful in our efforts, if

atleast one person follows this regularly

and benefits.

Have a Great Day

GR Reddy

“Husyst – Believer in Human Synergy”

Founder – Husys If this was useful please write to me at : gr@husys.net

*If you have any pre-existing medical aliments, please do consult your doctor before following this routine.