Exercises from The Nine Laws of Health
Exercise 1 - Press the Sky
Put your hands above head, with your palms facing out, feet shoulder width apart. Push upward, stretching side, breathing out, hold, then lower your hands back to the starting position, repeat eight times.
Exercise 2 - Pull the Bow
Breathing out, stretch one arm out to the side with your palm stretched back at a right angle to outward exercise arm, with the other hand form a fist close to your chest. Feet shoulder width apart, turn your head in the direction of outstretched arm. Breathe in, then in a smooth motion, breathe in and sweep to other arm still in the outstretched out, repeat four times each side.
Exercise 3 - Alternate Arm Press
Arms at your side, feet shoulder width apart, breathing out as one arm extends down pressing towards the floor, the other arm extends upward pressing to the sky, hold briefly, breathe in and swap the arms, breathing out as you press in the other side, repeat four times each side.
Exercise 4 - Spinal Rolls
Standing with your back facing straight and feet shoulder width apart, breathe in, and on the outward breath roll your head forward tucking in your chin, then continue rolling down with your arms extending to the floor between your feet, hold, then roll back up breathing in as you come up, arching your chin in continuation to the full standing position, repeat eight times.
Exercise 5 - Side Bends
Feet shoulder width apart, breathe in, on the outward breath stretch one arm over your head to one side in direction of the first bend, as the other arm slides down the outside of leg towards floor, hold then breathe in as you come up and then swap sides while breathing out, repeat four times each side.
Exercise 6 - Cow Looks at the Moon
Arms out in front at shoulder height with your palm stretched back at right angle to your arm, with a slight bend in your elbows. Feet shoulder width apart, breathe in, on the outward breath, twist your whole upper body slowly in one direction as far as you are comfortable to go, opening arms at shoulder height and following with head, hold, then breathe in as you twist back to the front starting position, then twist in the other direction as you breathe in, repeat four times each side.
Exercise 7 - Squat
Heels and knees together, breathe in, and on the outward breath swing both arms back up over your head and down in front as you go down into the squat, push your bottom out and back, make sure your knees don’t go past your toes, hold, and then as you breathe in, arms follow through breathing out and sweep your head as you stand up and return to the full standing position, repeat eight times.
Exercise 8 - Punches
Feet shoulder width apart, breathe in, and on the outward breath punch with your thumbs inside a clenched fist, punch one arm fully extended forward, fist, fingers facing down, with the other arm in a clenched fist fingers facing up at your side against your ribs, hold, then breathe in, as you swap arms breathe out, repeat four times each side.
Exercise 9 - Lower Back Massage
Feet shoulder width apart and rest the back of both palms on your lower back and bounce slightly on the spot rotating palms slightly massaging your lower back, continue for eight seconds.
Exercise 10 - Stand like a Tree
Feet and knees together, then bring one leg up with the foot facing down resting on the inside of the ankle below the knee, bring both arms up over your head with your palms facing each other, stretch upwards, holding your head straight, as you get stronger, you can look up at your thumbs breathing deeply from your abdomen locking your core in, turn, work towards holding the pose for thirty seconds. Then return to the standing position and do the other leg for the same duration.
Exercise 11 - Warrior Star
Heels and toes together, then bring one leg out to one side with the foot at right angles to the outstretched back and other foot sideway, then raise outstretched foot leg following the knee up as you bend, stretch both arms out at shoulder height in opposite directions. If your head is with your right heel, your right arm should be stretched in the direction of your right toes, and your back heel foot facing in the right, with the other arm stretched out in the opposite direction, hold your pose and stance for two breaths, then drop your arm down to the stretched leg inside the calf muscle and the other arm stretched towards the sky, turning your head towards the sky as well, hold stance for five breaths, then swap, do the other side.
Exercise 12 - Eagle
Feet and knees together, then bring up one leg in front, cross it, and hook the foot around the back of the other leg, knees should be together, then bring both arms in front and cross one over the other with the elbows bent, bring palms together then raise the arms up towards your face, hold your breath for four breaths, then swap and repeat on the other side.