A set of twelve exercises, covering the whole body. It is meant for the common man, who is busy the whole day & has very little time to spare.
Physical Edu.
THEME/S
The perfection of the body, as great a perfection as we can bring about by the means at our disposal, must be the ultimate aim of physical culture. Perfection is the true aim of all culture, the spiritual and psychic, the mental, the vital and it must be the aim of our physical culture also. If our seeking is for a total perfection of the being, the physical part of it cannot be left aside; for the body is the material basis, the body is the instrument which we have to use. Śariram khalu dharma-sādhanam, says the old Sanskrit adage,—the body is the means of fulfilment of dharma, and dharma means every ideal which we can propose to ourselves and the law of its working out and its action.
Sri Aurobindo
Supramental Manifestation > Perfection of the Body
Its basic programme will be to build a body that is beautiful in form, harmonious in posture, supple and agile in its movements, powerful in its activities and robust in its health and organic functioning.
The Mother
On Education
Since the beginning of this year a new consciousness is at work upon earth to prepare the men for a new creation, the superman. For this creation to be possible the substance that constitutes man's body must undergo a big change, it must become more receptive to the consciousness and more plastic under its working.
These are just the qualities that one can acquire through physical education.
So, if we follow this discipline with such a result in view, we are sure to obtain the most interesting result.
My blessings to all, for progress and achievement.
1 April 1969
It has been universally accepted by health counsellors and health seekers that physical exercise, like hygiene, food, sleep, etc., is one of the most essential things in a man's daily life. Children, boys and girls, men and women, in fact everybody, should do some kind of physical exercise if they want to lead a life of health and happiness.
It is understood that the exercise programme will vary from person to person. A man doing hard physical labour requires some quiet and relaxing exercises like stretching, asanas or deep breathing. Teachers, students, office workers and those who lead a sedentary life, must do exercises that make them pant and perspire. Growing children must be given an exercise programme that will help them grow in a harmonious manner.
There are various forms of physical exercises. If they are practised regularly, in a progressive manner, with proper food, sleep and rest, personal and environmental hygiene, a satisfying work or occupation, and a tranquil mind, one will grow in health and vitality.
In this booklet I propose to give a set of twelve exercises, covering the whole body. It is meant for the common man, who is busy the whole day and has very little time to spare. This programme will take about twenty to thirty minutes; it needs very little space, can be done anywhere, and does not need any equipment.
Before starting this programme it is advisable to consult a doctor to check that one does not have any serious physical or health problem that would prevent one from taking up physical exercise. One should then start slowly, doing only a few repetitions of each exercise to begin with. Then gradually one should increase the number of repetitions, until one finds that the muscles of the whole body have been worked out sufficiently. It is said that about fifteen repetitions of each exercise are required to induce sufficient blood circulation in each area of the body. In this exercise plan, minimum and maximum number of repetitions for each exercise have been given. But this is only a guide, and one need not strictly limit oneself by these repetitions. For a man with normal health and body, the maximum number given in the text should be sufficient. A weaker man should keep nearer to the lower number. A heavy man with a high fat percentage should increase the number to twenty, twenty-five or thirty repetitions to burn his excess fat. One must be led by one's feeling. At the end of the exercise, one must be pleasantly tired but not exhausted.
Fix a time when you are not in a hurry, nor tired or hungry, not immediately after or before a heavy meal, and do your exercises at that time regularly. You may omit exercise once a week, say on Sundays. Be suitably clad so that you can do the movements without hindrance. Select a quiet place with good ventilation and breathe deeply as indicated in the exercise schedule. It is preferable to bathe after your exercise for a clean and fresh feeling. You can also rest for a few minutes after your exercise, before bathing. While bathing rub your body thoroughly and afterwards dry yourself with a clean, rough towel.
Finally, at the end of this booklet, some important health habits have been given to guide the readers..
Pranab Kumar Bhattacharya Director J .S.A.S.A. Department of Physical Education, Sri Aurobindo Ashram, Pondicherry -605002.
1. The Stretch ~ (Min. 5 - Max. 15)
Starting position: Stand erect, feet apart, hands beside shoulders, fists closed (elbows pulled down).
(i) Raise the hands up, rise on toes (stretch). Breathe in.
(ii) Revert to starting position. Breathe out.
2. Trunk Bending, Down and Back ~ (Min. 5 - Max. 15)
Starting position: Stand erect, feet apart, back of hands on the small of the back.
(i) Bend the trunk forward and down (knees straight). Breathe out.
(ii) Arch backwards. Breathe in.
3a. Seated Twist ~ (Min. 10 - Max. 15)
(Those who have stiff joints may do 3b instead.)
Starling position: Sit on floor, hands on waist, feet wide apart, torso erect.
(i) Twist the trunk to the right, touch the left hand to right toes (without moving the feet). Breathe out.
(ii) Revert to starting position (torso erect). Breathe in.
(iii) Twist the trunk to the left, right hand touching left toes (without moving the feet). Breathe out.
(iv) Revert to starting position (torso erect). Breathe in.
3b. Standing Twist ~ (Min. 10 - Max. 15)
Starting position: Stand erect, feet apart, hands on waist.
(i) to (iv) as in 3a.
4. Kicks ~ (Min. 10 - Max. 15)
Starting position: Stand erect, feet together, hands on waist.
(i) Raise the right leg sideways (kick the foot as high as possible). Breathe in.
(iii) Raise the right leg forward (kick the foot as high as possible). Breathe in.
(iv) Revert to starting position. Breathe out.
(v) to (viii) Repeat with the left leg.
5. Trunk Bending, Sideways ~ (Min. 10 - Max. 15)
Starting position: Stand erect, feet apart, hands behind the head (elbows pulled back).
(i) Bend the trunk to the right, hands stretched over head. Breathe out.
(ii) Revert to starting position. Breathe in.
(iii) Bend the trunk to the left, hands stretched over head. Breathe out.
(iv) Revert to starting position. Breathe in.
6. Neck Stretching ~ (Min. 10 - Max. 15)
(i) Press the head back without bending the trunk. Breathe in.
(ii) Press the head down (chin to the chest) without bending the trunk. Breathe out.
7. Squats ~ (Min. 10 - Max. 15)
Starting position: Stand erect, feet together.
(i) Squat (heels raised, knees together, hands on floor near the feet). Breathe in.
(ii) Straighten the knees keeping hands on floor. Breathe out.
(iii) Squat as in (i). Breathe in.
(iv) Stand erect. Breathe out.
8. Leg Raising ~ (Min. 10 - Max. 15)
Starting position: Lie flat on the back, palms on the floor, feet together.
(i) Raise legs to vertical position (knees straight, feet together, small of the back pressed to the ground). Breathe in.
(ii) Lower legs to the floor, keeping the small of the back pressed to the ground. Breathe out.
9. The Compressor ~ (Min. 10 - Max. 15, each side)
Starting position: Stand erect, feet wide apart, arms raised sideways.
(i) Bend trunk forward, downward, oblique, right knee slightly bend, arms wrapped around right thigh, chest on right knee. Breathe out.
(ii) Revert to the starting position. Breathe in.
(iii) Bend trunk forward, downward, oblique, left knee slightly bend, arms wrapped around left thigh, chest on left knee. Breathe out.
(iv) Revert to the starring position. Breathe in.
10. Dips ~ (Min. 5 - Max. 15)
Starting position: Squat (heels raised, knees together, hands on floor near the feet, shoulder- width apart).
(i) Thrust the feet backward to front support position (body on hands and toes, feet together, elbows straight, trunk and legs in line). Breathe in.
(ii) Bend the elbows and lower the body to the floor . Breathe out.
(iii) Straighten the elbows and revert to front support position. Breathe in.
11. Jogging on Spot ~ (Min. 25 - Max. 100)
Starting position: Stand erect, elbows bent at 90°, fists closed.
Jog on spot, raise arms and knees vigorously, lower feet lightly, there should be no jarring. Breathe normally.
12. Deep Breathing ~ (Min. 5 - Max. 10)
Starting position: Stand erect, feet slightly apart.
(i) Rotate arms outwards, head back, look up. Breathe in.
(ii) Return to starting position without drooping. Breathe out.
1. Execute the Daily Dozen every day.
2. Play some vigorous athletic game three times a week.
3. Spend at least one afternoon a week in the open.
4. Walk a brisk mile or two daily.
5. Breathe deeply several times a day.
6. Sleep for eight hours in a well-ventilated room.
7. Eat some fruits and vegetables every day.
8. Chew food well before swallowing.
9. Drink eight glasses of water every day.
10. Ensure regular natural movement of bowels.
11. Take a bath daily, rubbing your body vigorously.
12. Keep a little time each day for quiet contemplation on your highest thoughts and have an annual health check-up.
Be in my head,And in my understanding;
Be in my eyes,And in my looking;
Be in my tongue,And in my speaking;
Be in my ears,And in my hearing;
Be in my nose,And in my breathing;
Be in my mouth,And in my eating;
Be in my hands,And in my working;
Be in my feetAnd in my walking;
Be in my play,And in my growing;
Be in my body,And in my living;
Be in my sleep,And in my dreaming;
Be in my awakening,And in my doing;
Be in my mind,And in my willing;
Be in my heart,And in my feeling;
Be in my action,And in my striving;
Be with me in everything,At all times and everywhere.
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