Welcome, are you ready to begin a new life of training? What you have herewill
take you to new heights of readiness. spiritual, mental, physical. Allare required.
This page and those attached will deal specifically with the physical andin doing
so will also deal with the mental in one area. In order to train physicallyand to
get physically tough, you must also become mentally tough, to push yourselfbe-
yond the limits you have now. Then to continue to push yourself beyondthe new
limits. Start easy, work into it, don't do more than you can without strain.
The idea is to develop yourself, not bust yourself up. You want to movefreely
and easily at age eighty, not need a cane at age fifty. Work hard and push,then
back-off and rest. Push without strain and tear. Walk away from your training
alberghi b&b Oradeafeeling a little tired but good, not ready to collapse and pass out.

.

Let's begin with the breath, and we'll start with a good walking regimenthat will
build our lungs and clean them out without tearing our joints to shreds.This is an
old Hindu walking exercise from the late 1800's before yoga became a house-
hold word. I think you will enjoy it and the great lung benefits of it.Let's go.

Walking Exercise.-The walking is done in a military style- that is,
with the head erect,chin drawn in slightly and shoulders back, walking
in a measured pace. (1) While walking, inhale a complete breath,
mentally counting your steps and extending your inhalation over eight
steps with the lungs full at the eighth. (2) Still counting, slowly exhale
through the nose for eight steps (3) Still walking and counting, but do
not breathe until another eight steps has been taken, then repeat the
inhalation and exhalation in the same way with the same counting.
Practice this until tired and then discontinue and resume at your
leisure.An alternative if helpful is to hold your breath for a four countand
then exhale for an eight count. This could/should be practiced several
times a day.

First we'll learn to take a complete breath. This will fill the lungs totheir capacity
and clean them out. Most people breathe only into part of the lungs
.
Complete Breathing.-Sit or stand erect, breathe steadily through your nose to
fill up your lower lung, this will push the diaphragm down gently whilepushing
the front of the abdomen forward. Now fill up the middle part of the lungs which
will push out the lower ribs, breastbone, and chest. Now fill the upperpart of the
of the lungs, forcing the upper chest out and lifting the whole chest,including the
upper pairs of ribs. When filling the upper lung the lower lung will bepulled in
some to support the lungs and help in filling up the upper lung. This breathing is
done in one steady and continuous breath, not three phases or jerky breathing.
Hold your breath for a few seconds and then slowly exhale holding the chest
in position and pulling in and up on the abdomen as the air leaves the lungs.
Then relax the chest and abdomen. You have just completed one completeand
full breath.. .

I want to show you two very old breathing exercises from the Yogis of Hindustan
as they were known a century ago. The two shown here in this page willdevelop
a lot of lung power. In future training articles posted on this site there will be
more.You can also buy the book from this web site with the complete breath
program at your fingertips, as well as wokouts and selfdefense and spiritual
growth, all found together in one book.