Morning Exercise To Improve Overall Strength

1. Squat –100 re p e t i t i o n s
2. Side bends –100 re p e t i t i o n s
3. Pushups on the floor –50 re p e t i t i o n s
4. F o rward bends –100 re p e t i t i o n s
5. Straight arm lateral raises overhead –100 re p e t i t i o n s
6. Torso turns –50 re p e t i t i o n s
7. Roman chair situps –100 re p e t i t i o n s
8. One legged jumps in place –100 repetitions per l e g
9. Bringing the elbows back –100 re p e t i t i o n s
10. ‘The birch tre e ’ –hold for the count of 100
11. Leg and hip raises. Lie on your back and bring your feet behind
y o u r head while keeping your legs reasonably straight. –100
re p e t i t i o n s
12. Sucking in the stomach –50 re p e t i t i o n s

The ‘ b i rch tre e ’ is a Russian name for the yoga s a rv a n g a s a n a or the
shoulder stand. This popular in Russia exercise calls for lying on your back
and lifting your legs.

Rest your elbows under your back, place your hands
in the small of your back, and prop your body on your forearms. Your legs
and toes should point straight up and your shoulders and upper back rather
than your neck should be loaded.