A.

Standing Positions

1. Feet Together or Feet Parallel

The feet are about one inch apart, toes pointing forward and arms on the side.
2. Stride Position
The feet are about 12 inches wide or more. The weight of the body is on both feet and both
arms at sides.
3. Lunge Position
Bend on one knee, the other leg straight but weight is on both feet and hands on hips.
4. Half-knee Bend
Feet together and flat on the floor, bend both knees to about 45 degrees angle, body erect and
hands on hips.
5. Full Knees Bend or Squat Position
Both knees are fully bent and sit on the heels. The weight of the body is on the balls of the feet
and hands on hips.
B. Sitting Positions
1. Long Sitting Position
Sit with legs extended forward, toes pointed; trunk erect and both hands on hips.
2. Hook Sitting Position
Sit on buttocks; bend kness close to the body. Trunk erect and hands on shin of the legs.
3. Long Sitting Rest Position
Extend both legs and toes forward; both hands at the rear on the floor. Straighten elbow and
upper body part.
4. Tuck Sitting Position
Sit on buttocks and bend knees close to the body while holding shin of legs; round back so that
the forehead and the knees are in contact.
5. Stride Sitting Position
Sit on buttocks, spread legs apart, trunk erect and hands on both thighs.
6. Side Sitting Position
Sit on buttocks with hands on knees, bend right or left leg in front while the other leg extended
sideward.
7. Hurdle Sitting Position
Sit on buttocks, bend right leg at the back at about 90 degrees angle, extend the other leg
diagonally forward.
8. Heels Sit
From kneeling position, sit on the heels of the feet, toes pointed at the back. Both hands on
hips.
9. Cross Sitting
Sit on buttocks; put legs in cross sitting position with knees pointing outward, cross arms at
shoulder level.
10. Frog Sitting or Tailor Sitting
Sit on buttocks, feet touching each other, knees flat on the floor, hands on both knees.
C. Kneeling Positions
1. Kneeling Position
Kneel on both knees. Knees close together with body erect, put both hands on hips.
2. Stride Kneeling Position
Kneel on both knees, with knees apart at about 12 inches wide. Put both hands on hips.
3. Half-Kneeling Position Right or Left
Kneel on right, left in half-kneeling position in front. Both hands on hips.
4. Kneeling Position One Leg
Kneel on one leg with the other leg extension sideward, forward or backward.
D. Lying Positions
1. Back or Supine Lying Position
Lie on the back, the body is straightened, arms overhead and toes pointed outward.
2. Front or Front Lying Position
Body is straightened and front of the body is in contact with the floor/mat. Toes pointed and
arms extended forward.
3. Side Lying Position
With the body well straightened, the side of the body is in contact with the floor/mat, one hand
on the floor extended upward.
4. Hook Lying Position
In a back lying position, bend knees with feet close to buttocks and flat on the floor/mat. Both
arms extended overhead.
5. Tuck Lying Position
Lie on the back, pull both knees close to the forehead, hold shin of the legs.
E. Arm Support Positions
1. Supine or Back Arm Support
From a long lying position, lift the body with single arm support. Body, legs and toes well
extended and one straight line.
2. Front of Front Arm Support
From a front lying position, lift the body to front arms support; body, legs and toes will
extended and in one straight line.
3. Side Arm Support
The body is supported with the right or left arm; the body is well extended.
F. Four-Base Positions
1. Dog Stand Position
From a kneeling position, place the hands on the floor, elbows straight, axes pointed; the knees
and hands are the base of support.
2. Bridge Stand Support
From a hook sitting lift the trunk; legs and arms in right angle with the trunk.
G. Hand Positions
1. Hands on Waist
Place hands on waist, fingers pointing from thumbs pointing backward.
2. Hands on Chest
Palms facing down, thumb facing the chest, elbows in line with the shoulders.
3. Hands on Shoulders
Bonds arms from the elbow, finger tips touching the shoulders, elbow in line with the shoulder,
rib cage lifted.
4. Hands on Neck
Bonds arms from the elbow, place hands behind the neck, finger tips meeting each other,
elbows in line with the shoulders.
5. Hands on Hips
Place hands on hips, thumbs pointing back and fingers pointing front.
H. Arm Positions
1. Arms Forward
Raise arms forward with palms fixing each other. Hands in line with the shoulders, elbows
slightly extended.
2. Arms Sideward
Raise arms sideward, palms facing down, finger tips in line with the shoulder.
3. Arms Upward
Raise arms upward, palms facing each other, elbows touching the ears, the whole arm in line
with the body.

Arms and Shoulder Girdie

1. Arms Stretch

Hold hands at the back with the elbows close together, fingers interlaced, palms facing
out. Hold this position for 4 counts or more. This can be done in standing stride position
or long sitting position.

2. Arm Circling

Standing or cross sitting position, raise arms sideward. Circle the arms without bending
the elbow. Start from a small circle and gradually increase the circumference. Reverse
the circling.

3. Arm Push-Up
From a dog stand position, bend arms so that the chin touches the floor, the elbow is off
the floor and the fingers pointing forward.

4. Arms Swing

From a dog stand position, swing right arms sideward backward with slight body twist to
the right, left hand stays on the floor. Do this 8 etc. Do this with the left hand. Repeat as
desired.

5. Knee Push-Up

Prone lying position with knees bend, place hands in push-up position. Push the body
up to straight arm support then slowly return to starting position.

6. Arm Push-Up

From a prone lying position, arms in push-up position push the body up to front arm
support, the body straight. Slowly go down to starting position.

Hips, Legs, and Feet

7. Knee Bends

Starting Position: feet together, hands on waist.

a. Half Knee Bend

Feet flat on the floor.

Hold for 8 cts.

b. Slowly go down to full knees down and with weight on the balls of the feet -- 8 cts;
slowly come up to standing positions -- 8 cts.

8. Leg Raising

Feet together, arms sideward, raise right leg forward, return to position, do that 4 times.
Raise legs sideward, do this four times; raise legs backward, do this four times. Repeat
the whole movement with the left leg. Do the whole exercise right and left alternately.
9. Standing Body Bend Backward

Standing slightly stride, bend trunk backward from the waist. Hands on hips.

10. Frog Sit or Tailor Sit

Place hands on knees and push knees downward ct. and; then return to position, ct.

11. Kneeling Arch Back

Kneeling position, arms forward, bend trunk to arch back, right hand overhead, left hand
in front.

12. Long Sitting Rest Position

From a long sitting rest position; flex right knee so that the toes are pointed close to the
other left knee; stretch to leg raise in front; return to first action. Position. Repeat this
action right and left alternately as desired.

13. Long Sitting Rest Position with Straight Leg Raise

Action: Bend both knees stretch both legs up and lower both slowly to starting position.

14. Long Sitting Position with Both Legs Raising

From a long sitting, hold ankles, bend both knees, stretch both legs upward, hold and
return to position. Repeat as desired.

15. Supine Lying Position with Leg Raise

From a supine lying position, raise right leg in rear, return to position. Do the same with
the left leg. Repeat alternating right and left leg as desired.

16. Side Lying with Leg Raise Sideward

Raise top leg upward, return to starting position. Do this as desired.

17. Stride Sitting and Body Bend

From a stride sitting position; arms upward, bend trunk to the right leg. Return to
position. Do the same action to the left leg. Return to position. Raise arms upward bend
forward to center of the legs, arms touching the feet. Return to position. Repeat as
desired.

18. Hurdle Sit, Leg Stretch, and Trunk Hand

From a hurdle sit position, arms overhead, bend trunk to the stretch leg. Hold this
position for 4 to 8 cts. Return to position and repeat as desired. Change position and
repeat the whole action.

19. Kneeling Position with One Leg Extended

Forward

From the kneeling position, arms overhead; bend trunk to the stretch leg; press body
close to the extended leg. Hold for 4 to 8 cts. Repeat as desired. Change position with
the left leg extended forward.

20. Kneeling Position with One Leg Extended

Sideward

Body bends sideward. Hold this position for 4 to 8 cts. Repeat as desired. Change
position and do the same action.

Trunk and Abdominal Region

21. Lateral Bends

Stride standing position, raise right arm upward, left hand on hips. Bend trunk sideward
pressing the trunk slowly downward. Return to position and change position of the
hands. Repeat the bend to the right.

22. Bend Trunk Backward

From a stride standing position, hands at the back of the thigh (thumb pointing in and
fingers pointless outward); bend trunk backward, starting the bend from the head, chest,
and waist. Stay in this position for 4 cts. or more. Return to position.

23. Dog Stand Positions with Leg Raise is Rear

From a dog stand position extend the right leg in rear touching the floor; raise the
extended leg upward in rear. Head is held up and the supporting arms straight. Trunk
bend from the waist as the leg is raised in rear. Return to starting position and this
action as desired, right and left alternately.

24. Abdominal Curl

From a supine lying position, hands in front of thigh; lift head forward, then the chest.
Hold this position for 4 cts. Return to position and relax. Repeat as desired.

25. Supine Lying with Leg Bend and Stretch

From a supine lying position bend knees close to body; stretch the legs upward. Slowly
lower the legs to starting position.

26. Hook Lying Position with Hip Push-Up

From a hook lying position, push the hip upward to full extension of the body. Stay in
that position for 4 to 8 cts. Return to starting position. Repeat as desired.

27. Prone Lying Position, Leg Raising at the Back

Starting Position: Prone lying, arms stretch forward. Raise legs backward alternately
right and left. (Movement from the hip joint legs straight). Do this movement several
times as desired.

28. Prone Lying Position, both Legs Raise

Raise both legs in rear; tummy and chest in contact with the floor. Hold this position for
4 counts. Return to starting position and repeat as desired.

29. Prone Lying, Arm Push-Up, Arch Back

Starting Position: Place hands close in chest at the sides. Push arms to stretch full
extended, truck in arch back. The hips and the legs remain at the floor. Do the
movement slowly (6-8 counts). Return at original position. Repeat as desired.

30. Prone Lying Position, Lift Head and Chest

Starting Position: Prone lying position, hands on neck; lift head and chest; hips and legs
remain on the floor. Hold the position for 4 to 8 cts. Return to Starting Position and
relax. Repeat the action as desired.

31. Do No. 29 and bend the knees to touch the head with the toes. Hold for 4 to 8 cts.
Return to Starting Position and relax. Repeat the action as desired.

32. Prone Lying with Ankie Hold

Starting Position: Hold both ankles with both hands and the legs off the floor at the
same time lift the chest to form an arch. Hold for several seconds. Return to starting
position. Repeat the action as desired.

33. Shoulder Stand

Raise both legs to full extension, hips, elbow resting. Place the hands under the hips,
elbow resting on the floor. Hold this position.

34. Shoulder Stand with Knee Bend

From a shoulder stand position, bend right knee to touch the forehead. Repeat with the
L knee. Do this action alternate right and left. Movement must be slow.

35. Shoulder Stand with Legs Overhead

Starting Position: Supine lying: arms overhead.

Action: Raise both legs to shoulder stand. Slowly lower the legs overhead so that the
toes touch the floor. Stay in this position for several seconds. Return to starting position
and relax. Repeat this action as desired.