Jogging

Jogging

jogging

Tadasana

  • Stand erect with feet close together, knees together.
  • Hands along the thighs with fingers stretched out.
  • The legs, trunk and the head aligned in a straight line.

I. Starting position (Sthiti)Tadasana

  • Next, make loose fists of your hands and place them on the chest
  • Relax your shoulders.

II. Practice

Stage 1 

Slow Jogging 

  • Start jogging on your toes slowly.
  • Jog about 20 times

Stage 2

Backward jogging

  • Lean a little forward and increase the speed of  jogging gradually
  • Touch your buttocks with your heels.
  • Repeat this 20 times with maximum speed.
  • Gradually and subsequently slow down to come back to slow jogging stage.
  • Continue slow jogging for few rounds.

Stage 3

Forward jogging

  • Lean backward a little and now increase the speed of jogging gradually.
  • Raise the knees forwards to reach the chest level.
  • Repeat this 20 times with maximum speed.
  • Gradually slow down to come back to slow jogging stage.
  • Continue slow jogging for few rounds.

Stage 4

Side jogging

  • Gradually increase the speed taking the heels sideways.
  • With increasing speed bring the heels as close to the elbows as possible.
  • Repeat this 20 times with maximum speed.
  • Gradually slow down to come back to slow jogging stage.
  • Keep jogging for few more rounds and finally stop the practice.

NOTE:

  • Increase the speed of the jogging gradually.

  • Try not to stop at any stage of the practice until completed all the four stages of jogging.

  • Keep the fists on the chest throughout the practice.

Mukha Dhouti to relax

mukha_dhouti

Practice:

  • Lean forward and rest the arms on the respective thighs keeping the arms straight.
  • Inhale through the nose and exhale forcefully through the mouth.
  • Stand in Tadasana  and relax.

NOTE:

  • Exhalation in Mukha Dhouti  relieves the strain due to jogging and jumping.
  • Pull the abdomen inwards during exhalation. It can improve the force of expulsion of air.