lie on ground , face down
ligthly clasp your hands near your lower back
Warm up
raise your chin and shoulders off the ground , slowly lower, repeat 6-7 times at least
after that .... raise your feet and knees of the ground, slowly lower, repeat 6-7 times at least
Strech
raise your body off the ground , turn one side
eyes looking up.
count slow to 10
come back down, repeat the other side.
Lie on your back, slowly curl your legs up to your, raise your chin to touch OR if u cant go as near to your knees.
Other streches - yoga bow posture , basic back arch, with Swiss ball..
Cool down same as warm up Do 2.
The things that helped me besides streching are:
good attitude.
10 mins of prayer and spiritual reading every other day. No I do not go to any Guru. Just at home/ on the road , gym or where ever I get the time.
worry less. Planning and time management help
including 5 minutes of humor everyday { comics, friends with a nice sense of hunor (thank-you folks.) Include 10 mins of fun in your life
exercise every day 15 minutes of streching + 40 minutes of either swimming, walking, aerobics or slow jogging. (Plan for change time. Wear good shoes.)
sleeping on a flat bed. No mattress. I removed the mattress and put a "chattai" on my bed.
for upto 15 days had til oil (sessame / gingerly oil, get the good quality one approximate Rs. 50 for a kilo). (Directions: put a table spoon, raw, on your rice, toast, roti and eat with your vegtables/ gravy)
Got Ayurvedic massage for 10 days and following the diet and medicine plan they gave for 50 days. It helped a lot. With a combination of the exercise, stretches, physiotherapy for 2 weeks, sesame oil , AND the management and fun elements.
Back place i went to is
Ojus
1st floor, 966, 12 Main
Domlur
Ulsoor
if u come from Koramangla need to take a left at the 12th Main-100 Foot road junction.
Phone - 98458 75625 Ramesh Kumar. This is my recommendation. No gurantees by me!
They told me if u have the patience u just need to take the medicines and u will be ok in a few months. If u follow to the letter.
Consulation : Rs 100 + medicines Rs 400 ( can be bought from ANY ayurvedic shop)
For a fast track path u need the massage as well. that was (Rs 500 + oil Rs 50) a day x 20 days
Number of days varies. Do what they say.
Go to the water / tea fountain every 1.5 hours. Dont sit for long
Go on buy a good pair of shoes ( I recommend Reebok or Nike, and two , good non branded track pants , a couple of T shirts , socks .... get into fitness. Thing to do this weekend.
To the GE-JFWTC gym & folks and other people at IMI Bangalore - Prem, et al :
Thank you much.
gingerly oil is "til" - sesame seed oil
Regards
Tushar Kapila
tushar.kapila@gmail.com yahoo: tushar.kapila msn: tushar.kapila@hotmail.com
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Click: www.thehungersite.com , and http://www.bhookh.com/, feed a hungry soul, its free. www.ecologyfund.com
Please add these to your start-up how to - http://tusharkapila.blogspot.com/2007/07/when-i-think-all-of-100000s-of.html