First Journal Part 5
EIGHTEENTH
Week:
Exercise
69:
a) Standing position.
Arms outstretched above the head. Hands open and together.
Feet together and solidly positioned. Stretch completely.
Concentrate Deeply.
b) Crouch down as shown, sending out your arms horizontally.
Stretch forward. Cross your thumbs to help you stretch further.
Breathing: Exhale through the mouth as you crouch; inhale through the nose as you stand.
Never do your exercises quickly. For this exercise, take the time to stretch upwards and to stretch forwards.
Exercise
70:
a) Lying on your back. Arms outstretched at shoulder level.
Legs straight and well apart.
Stretch your legs as though you were pushing on an imaginary box with your feet.
b) Bring your right hand over to touch the left hand.
Stretch out your right hand as far as possible.
Repeat this movement with the left hand.
Important: Your legs must stay glued to the floor. Do each training session with vigour.
Exercise
71:
a) On your knees. Arms stretched upwards. Stretch completely.
Take a moment to concentrate.
Never do your exercises haphazardly.
Remember that anything is worth doing, is worth Doing Well.
b) Inhaling through the nose, lean your chest and head backwards.
With hands clasped, try to touch an imaginary object that is far back.
Return slowly, exhaling through the mouth. Then rest a bit to start this difficult exercise over again.
You shouldn’t sit on your heels but bend at the kidney level.
A very good exercise!
Exercise
72:
a) It is preferable that you stretch out on an inclined bench or abdominal board.
Lift your heels a couple of inches ( 5cm) from the floor and point your toes out as shown.
Concentrate totally and stretch out fully.
Make sure that your hands are holding the board securely.
b) Exhaling completely, raise your legs over your head and push out as far as you can. Give a few jerks to stretch even more.
Try to keep your legs straight and taut.
Return Slowly to the initial position and stretch energetically. Imagine you are pushing a box.
Reminder: Your feet don’t touch the floor.
NINTEENTH
Week
Exercise 73:
a) In the lunging position.
Right leg bent at the knee, left leg stretched back as shown (or vice versa). Arms stretched upwards.
Lock your thumbs if it helps you stretch more.
b) Lean your chest forward exhaling fully.
Stretch Forward for the regulation three seconds.
Notice that your feet stay firmly in place.
I invite you to re-read and think about the section dealing on Will-Power.
Exercise
74:
a) Sitting position. Feet hooked or held securely. Hands on hips.
Bend your head forward as much as possible.
b) The object of this exercise is to form a large Circle with your head.
To avoid getting dizzy, make one circle starting from the right and the other circle starting from the left.
Expand the size of the circle a bit each day.
Be Concious of your stretch towards the front, to the right, towards the back and to the left.
Exercise
75:
a) Suspended from a horizontal bar. Toes pointing to the floor.
Concentrate on your spine that is stretching and becoming more supple.
b) Raise your right knee towards your chest, while you stretch the other leg downwards.
Lower the right knee and stretch out completely as you tighten your feet.
Now raise your left knee and do as you did for the right knee.
When you have completed your exercises remain suspended for a minute while you stretch each leg alternately.
Exercise
76:
a) Lying, head down on an inclined bench.
Fingers intertwined at the nape of the neck.
Legs straight and taut. Feet held or hooked securely.
b) Briskly raise your head and chest, exhaling fully.
Bring your right elbow to your left knee. Return to initial position Slowly. Then bring your left elbow to your right knee.
TWENTIETH Week
Exercise
77:
a) Standing position. Legs apart to assure better stability.
Arms behind your back as shown. Hands together.
Stomach in; chest out and stretch.
b) Bend forward at the waist, bringing your arms up to a vertical position. Give a few jerks to stretch further.
Breathe very deeply. Exhale while bending, maintain this position for three (3) seconds and stretch. Inhale through the nose while returning to the initial position.
Always do your best. Be Excellent in everything, at all the time.
Exercise
78:
a) Legs apart. Upper body bent at the waist.
Body forms a ninety (90) degree angle.
Hands clenching a bar as shown.
b) Ask a friend to exert some pressure on the upper part of your back, while you stretch.
Stretch for a few seconds and relax.
Resume the exercise for the number of times of your choosing.
Exercise
79:
a) Suspended from a horizontal bar.
Thumbs wrapped around the bar.
b) Execute the splits.
For three seconds, keep the right leg forward and stretch; keep the left leg back and stretch; as shown.
Repeat the exercise, switching the position of your legs.
When you have finished your exercises remain suspended for at least one minute.
Exercise
80:
a) Sitting on an exercise bench or table.
Feet secured or held by a friend.
Arms raised over your head while holding a weight of no more than 5lbs (2 kg). Stretch upwards energetically.
b) Lower yourself very slowly, very gently because this movement is very difficult. When your body is horizontal, stretch out.
Breathe correctly. Inhale through the nose while lowering; Exhale through the mouth while returning to the sitting position.
Perfect this exercise as the days go by; increase the degree of extension.
TWENTY-FIRST
Week
Exercise
81:
a) You have started your sixth month of training. In four weeks you will have completed the regular growth course.
Give it all you’ve got! Put in a little more effort. For this exercise;
Sitting position. Legs bent at the knee. Feet apart.
Arms stretched upwards as tightly as possible.
b) Lean forward exhaling through the mouth.
Hold arms parallel to the floor and stretch vigorously.
Keep your thumbs locked for better results.
Once you have returned to the initial position, stretch upwards.
Reminder: Stretching for the regulation 3 seconds is still in effect. I cant repeat this rule often enough. I truly believe in its value.
Exercise
82:
a) Suspended form a horizontal bar.
Grip the bar tightly; thumbs wrapped around the bar.
Toes pointing downwards. Keep your legs straight and taut.
Concentrate all your thoughts on your spine that is stretching. Close your eyes and concentrate intensely.
Note: This exercise could be done a Swedish rib-stall.
b) Spread your legs as far as you can, inhaling deeply through the nose.
Stretch for three seconds. Give a few jerks to increase the stretch.
Bring your legs together while exhaling completely.
Place a lot of Importance on your Breathing. It is a major factor to maintain good health.
Exercise
83:
a) Sitting position. Legs well apart.
Arms thrown back at shoulder height.
Head is kept straight.
b) Your right hand is brought forward to touch your left foot, while your left arm is thrown further back as shown.
Your head turns with the upper body and your eyes follow your left hand. Reminder: Spread your legs as far as possible.
Always aim for perfection when doing your exercises.
Breathing: Exhale while your hand reaches out for your foot. Inhale when you return to the initial position.
Exercise
84:
a) Suspended form a horizontal bar.
Reminder: Repeat this saying often: “Everyday I Grow by exercising”
b) The object here is to form a large circle with your outstretched legs.
Trace the circle in your mind. Concentrate on your feet as they form the circle.
Stretch forwards, to the right, to the back and to the left.
Start the first circle from the right side. The next circle from the left, and so on.
When you have finished your exercises, take the time to stretch, pointing your toes downwards. Close your eyes and alternately stretch the right leg then the left leg.
Exercise
85:
a) Lying on an exercise bench, on your side.
Upper body is off the bench as shown.
Feet are securely held or hooked.
Fingers intertwined at the nape of the neck.
Elbows well back.
b) Bend upwards while exhaling.
Give a few jerks to stretch even more.
When you have done the desired number of movements, change sides.
When you train, always link quality to quantity. Ever Better! Ever More!
TWENTY-SECOND
Week
Exercise
86:
a) Lying on your back. Feet together and securely hooked or held.
Arms stretched over your head; fingers stretched upwards as far as possible.
Before starting, close your eyes, concentrate for a few seconds and stretch out fully.
b) In a quick movement, raise your upper body and place your hands under your calves or under your ankles to increase the stretch.
Try to touch your knees with your forehead.
Return to the initial position slowly.
Exhale fully when you sit up; inhale when you lie down.
Exercise
87:
a) Suspended from a horizontal bar.
Legs well apart and outstretched. Toes pointed to the floor.
Stretch out fully.
b) Cross your legs as shown, then return to the initial position (spread out). Repeat for the desired number of times.
When you have finished your exercises remain suspended for a full minute and think about your spine becoming longer.
Exercise
88:
a) Sitting position. Right leg spread out as far as possible. Left leg folded back as shown.
For stability, hold your left ankle and lean your right hand on the floor as shown.
b) Lean forward and try to touch your right knee with your forehead. Exhale through the mouth while bending.
To stretch further, grasp your ankle with your left hand and your foot with your right hand.
Inhale through the nose when returning to the initial position.
Continue with your usual energy and vigour.
Exercise
89:
a) Suspended on a rib-stall facing in. Hands well apart.
Legs and feet together.
Think about your spine becoming longer. Think about your increased strength and agility.
b) Swing your legs to the right and upwards as far as possible.
Return to centre and stop to stretch downwards.
Now swing to the left and upwards. Stay close to the rib-stall.
When you have finished your exercises remain suspended for a minute. This is an excellent exercise.
Exercise
90:
a) Lying on a bench. Feet securely hooked or held by a friend.
Upper body hangs over the edge of the bench as shown.
Fingers intertwined at the nape of the neck.
b) Twist to the right. Return to centre. Then twist to the left.
Increase this twist gradually.
Let your effort grow a bit each day.
Do your exercises with the zeal of a neophyte. With courage. With vigour, with Determination.
TWENTY-THIRD
Week
Exercise
91:
a) Sitting on your heels. Arms stretched upwards.
Grasp your hands to increase the stretch to your spine.
b) Exhaling through the moth, bow down reverently as shown.
Stretch forward for three seconds while holding your breath.
Inhaling through the nose, return to the initial position. Once there, stretch upwards again.
Exercise
92:
a) Stretch out on your back.
Arms outstretched over your head, hands open and palms up.
Legs together, concentrate and stretch.
Bring your right knee up towards your chest forming a ninety degree angle (90)
b) Bring your right knee over to the left until it touches the floor next to your left leg. Return to centre and lower your knee.
Now stretch your leg as much as possible.
Then do the same exercise with the left leg.
Always aim for Excellence.
Exercise
93:
a) Sitting position. Feet hooked or held securely; knees bent.
Hands behind your head; elbows thrown back.
Upper body inclined mid-way between the lying and sitting position.
b) Twist to the right. Stretch. Return to centre and twist to the left.
Don’t move briskly. Increase the degree of your stretch gradually. In other words, twist as far as you can but don’t push it.
Exercise
94:
a) Suspended on a Swedish rib-stall or a horizontal bar.
Legs together. Stretch out Completely.
To surpass yourself is to go beyond perfection. It is to aim for the impossible.
b) Quickly raise your knees to your chest. Keep them there for a few seconds.
Return your knees slowly and stretch downwards for three (3) seconds.
I like to repeat this poem “It’s the time, one gives to his body, that defines, its strength, resistance and agility”.
Exercise
95:
a) Sitting on a bench and board as shown.
Legs stretched out and taut.
Feet hooked or held securely. Head straight.
Fingers intertwined at the nape of the neck.
b) Lean backwards over the edge of the bench as far as possible, inhaling through the nose.
Hold your breath as you stretch.
Return to the sitting position, exhaling through the mouth.
TWENTY-FOURTH
Week
Exercise
96:
a) Suspended on a horizontal bar.
Arms parallel; thumbs wrapped around the bar.
Cross your feet at the ankles. Relax, loosen up.
b) Quickly bring up your knees to your chest while exhaling. Raise them as high as possible.
Then, slowly, lower your knees, inhaling through the nose.
When you have finished your exercises, remain suspended for a full minute in Total Concentration.
This exercise is done by champions to strengthen the abdomen and to flex the spinal column.
Exercise 97:
a) Lying on your back.
Arms outstretched over your head. Hold a bar.
Legs slightly apart. Stretch! A bit more! And again!.
b) Sit up Briskly.
Once in the sitting position, stretch upwards energetically but without giving a jerk. Stretch for three (3) seconds.
c) Exhaling fully, continue your movement and place the bar as far as possible in from of your feet.
Exhale again and try to touch your knees with your forehead.
Hold your breath and stretch forward vigorously.
d) Return to initial position, pulling the bar along your body. Inhale deeply through the nose.
Once on your back, stretch your legs and arms and for a few seconds.
You are coming to the end of the course. Double your efforts. Do your exercises at full potential. Your body can achieve remarkable Agility.
Exercise
98:
a) This is a basic exercise; The bridge.
Lying on your back.
Legs bent at the knees; feet flat on the floor.
Hands placed next to your head fingers pointing towards your shoulders.
b) By pushing energetically with your fingers and your feet, raise yourself, inhaling through the nose.
Raise yourself as high as possible as you through your head back, and hold your breath.
Lower yourself slowly exhaling through the mouth.
With practice, you could form a bridge supported your thumbs and your toes.
Exercise
99:
a) Suspended on a Swedish rib-stall or horizontal bar.
Hands well apart.
Before starting, concentrate completely. Think about the extension and flexibility of your spinal column.
The perfect execution to this exercise give very beneficial results.
b) In a quick and decided movement, bring up your knees to your chest. Once there, swing them to the right keeping your feet together.
Return your knees to centre and lower your legs to an outstretched position.
Start the exercise over but this time swing your knees to the left.
Exhale while raising your knees. Inhale while lowering them.
When you have finished your exercises remain suspended for a full minute. Loosen up! Relax!
Exercise
100:
a) The last exercise but not the least.
Buttocks on a bench or foot stool as shown.
Feet hooked or held securely.
Arms parallel and outstretched over your head towards the floor. Hold a bar in your hands. Stretch out your body fully.
b) Pull yourself forwards and stretch upwards for three (3) seconds. Exhale as you pull yourself up. Inhaling through the mouth, slowly lower the bar as close to the floor as possible, but without touching the floor.
Congratulations for having completed the regular course. Perhaps you’d like to continue the course? Or maybe you have decided to devote a few minutes a day to your training from now on.
When we have to make big decisions in life, we are usually left alone.
“Berthelet”
Method for Growth.
Sequencing exercises
“I’d rather get a stiff neck from aiming too high than have a hunched back for aiming too low”.
As of the fourth month of training, I advise that you add the following four sequencing exercises. Work on your spinal column in all directions, slowly and effectively. Increase your strength and flexibility.
Sequencing
no. 1
1. Upwards
2. Forwards
3. Upwards
4. Backwards
5. To the right
6. Upwards (centre)
7. To the left
8. Upwards (centre)
9. Start Over!
Sequencing
No. 2
1. Right arm
2. Centre
3. Left arm
4. Centre
5. Right Leg
6. Lying flat out stretch fully
7. Left leg
8. Lying flat out stretch fully
9. Start Over!
Sequencing
No. 3
1. Centre
2. Right side
3. Centre
4. Left side
5. Centre
6. Twist to the right
7. Centre
8. Twist to the left
9. Centre
Upper
Body Bent Forward:
1. Twist to the right
2. Centre
3. Twist to the left
4. Centre
5. Start Over!
Sequencing
No. 4
1. Stretch out completely
2. Forwards
3. Stretch out completely
4. Backwards
5. Stretch out completely
6. Start Over!
Before ending, I invite you to think about this text I found at the Abby in Oka, Quebec home of the white monks of Notre-Dame of the lakt is called:
1. The biggest handicap is fear.
2. The most beautiful day is today.
3. The easiest thing is to fool yourself.
4. The biggest mistake is to quit.
5. The worst fault is selfishness.
6. The best distraction is work.
7. The work weakness is discouragement.
8. The best teachers are children.
9. The greatest need is good sense.
10. The lowest emotion is jealousy.
11. The best gift is forgiveness.
12. The best acquaintance is God.
13. The most beautiful reality in the world is Love.