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Do not force your body to go into these positions.  You should be able to

go into them easily or do only what you can do no more. Take it slowly!


 


It is not important to do the exercises at the level of the Yogi.
 
 

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What Hatha Yoga exercises will do for you

INTRODUCTION TO THE BOOK
 

txt how to
included wp6/7 file in directory that you expanded the zip files in and 4 book rtf files

word six HOWTO Down Load the 12 month instructions,  rtf file

IT IS VERY IMPORTANT THE PRE-SPINE EXERCISES

DO ALL THE "PRE" SECTIONS FIRST

THEN THE BREATHING, Purification Treatment

THEN ADVANCED EXERCISES IF YOU CAN? These are for the people with extreme physical ability only.

PRE-SPINE EXERCISES  3

Stomach and Legs Movement   4

Turning the Spine  5


 


Neck and Spine  6  Arms and Stomach 7 Back and Arms 8 Back and Legs Stomach 9
 


Stomach Spine  10  Moving the Spine 11 Moving the Arms and Legs   12

Working on the Stomach and the Back  13

PRE NECK EXERCISES     14

Moving the Neck   15    Part II Moving the Neck Right and Left  16

Eyes and Arms Movement  17     Eyes and Arms Part II  18

Relaxing the Neck     19
 



 
 

PRE ARMS AND SHOULDERS STRETCHING  20

Stretching the Legs  21   Stretching the Legs Part II 22

PRE YOGA SEAT EXERCISES  23

Legs and  Back Stretching 24

HIPS  25   More HIPS   26  Legs Thighs   27 Knees Hips   28

More Knees Hip Joint   29 Joints 30

   PRE BALANCE EXERCISES  31

Shoulder Stand   32  Beginning Head Stand    33

PRE STOMACH EXERCISES  34

Legs & Back   35  Moving the Stomach    36

ADVANCED SPINE EXERCISES  37

Legs up and out   38  Turning Your Head  39

Turning Your Spine   40  Ankles, Back and Legs  41

Child Routine  42

PURIFICATION OF THE BODY AND NERVES   97

8 to 19   98  19 to 21   99  Foot Points   100  Foot reflexes   101  Spinal Guide     102

Hand   Points   103 Mouth  104

  Nose 105  Skin    106  Stomach & Skin 107  Suck in the Stomach  108 Magnetizing  109 Pre-Eye  110

Concentration Excercise 111 Eyebrows   112  Yoga Bed 113 Chacra Chart and Definition  114

YOGA BREATHING  68

69   70    71   72   73   74   75   76   77  78  79   80   81  82   83    84 85   86

87   88   89   90   91   92   93   94   95    96
 
 

ADVANCED STRETCHING EXERCISES  43

Legs Over The Back  44   More of the Same    45  Legs Up and In Front   46

Legs UP and Out  47

Roll Up and Down (Stomach)    48 Head to Knee I   49

Head to Knee  50 More of the Same  50

Head to Floor   51    Leg and Arm Together    52

ADVANCED YOGA SEATS  53

Fish Position   54 The Lotus Seat  55 More Lotus Seats  56

YOGA Mudra in the Lotus Position  57 Simple Lotus Seats  58

More Lotus Altimate Lotus Seats   59

Advanced Balance 62

  Balance On Your Elbows  63    Balance on One Leg   61

Head on the Floor Feet Up In the Air 64

Sidecrow Position  65  Lotus Seat Balance   66  Head Stand   67


 
 
 

We are not responsible for injury of any kind if you use these exercises.

All rights in this book are reserved. No part of the book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews.

C Copyright 1969 by Alfred Schmielewski.

The Alfred Schmielewski. Foundation

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Only through ultimate service and ultimate responsibility to yourself and others will the door of liberation open up to you!