The first week, start between 3 and 5 repetitions of each exercise. That will roughly take 5-10 minutes.  Each week, add  two additional repetitions until you reach 21 repetitions of each 5 exercise, which will take you about fifteen to twenty minutes on the whole. It is not necessary or useful to make any more, stop at 21. Breath calmly, deeply and rest between each exercise.

1. This exercise reinforces our personal magnetic field. It is really very simple but also very effective.  It consists of revolutions, the arms in a cross, the left palm towards the ground and the right towards the sky. The eyes remain open for obvious reasons.  The easiest is to swivel on the right foot which remains on the ground and to push with the left foot.

At the end of the revolutions, the two feet drawn aside the width of the shoulders, flat on the ground, the hands joined like “prayer”, one closes the eyes (if possible) to visualize our magnetic field.  Wait until the dizziness ceases.

2. Lay on your back, both arms along the body, take a great in-breath.  While expiring, take your head of the ground, try to touch your chest with your chin and raise the legs as high as possible. These two movements must be carried out at the same time. Do not fold the knees. Then go down again the head and the legs together gently towards the ground while inspiring. Start again.

3. Starting position on knees, feet pointed towards the ground, the chin on the chest and hands hung under the buttocks. Breath in, send the head, the shoulders and the trunk towards the back in a slow and continuous movement. The point of pivot is at the level of the pelvis. Expire while going back to the starting position.

4. Sit on the ground, legs extended in front of you, the hands on the ground beside your buttocks and the chin on the chest, you slip the buttocks towards the heels and raise all the body to form a reversed bridge and you drop the head towards the back while inspiring. You return to the starting position while expiring.

5. Lay on the ground, face down, pointed feet, the arms support the body arch backwards. Take a big breath.  While expiring, raise the buttocks highest possible to form a “V” reversed. Go back to the starting position while inspiring.

If you are regular, you will notice an improvement of your general state and your energy in a very short time. Good Luck!

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