Olga (16 page)

Yoga posture

I now will do a yoga exercise on the toes. You will love it! I introduce a multi-purpose idea by moving the toes in several different
ways.

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Lay comfortably on your bed

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Interlace your left fingers with your right toes and rotate clockwise for 20 seconds and counterclockwise for 20 seconds

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Move toes up and down for 10 seconds

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Move toes from side to side for 10 seconds

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Do a figure 8 in one direction for 10 seconds

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Do a figure 8 in the opposite direction for 10 seconds

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Rotate toes in one direction for 10 seconds

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Rotate toes in opposite direction for 10 seconds

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Release your fingers and toes and follow the flow of energy, with both hands, from your toes along the leg to the solar plexus

Wasn’t that great? Now repeat these reflexology and yoga exercises on your left foot. Follow the same directions as for the right
foot.

I believe strongly that this method of energizing your body with self-reflexology and yoga is very effective. If you do self-reflexology it can also save you money. You may feel tuckered out at this point, but don’t despair. Rest your body while we do some deep
breathing.

DEEP BREATHING

We can live 45 days without food and 7 days without water, but we will die without air in only 2-3 minutes. Our organs, bones, and muscles need to live as well as get extra energy from the air that we breathe; thus, we need to do deep breathing consciously to acquire this benefit. Take deep breaths to fill your lungs fully with life-giving air. As you inhale visualize how oxygen and energy enter the body and reach every cell in the body. Feel the ribcage expand outward, to the side and the back. Shoulders need to stay down and remain relaxed. As you exhale fully, let go and empty the lungs completely of stale air to make room for the next breath. Breathe rhythmically. With each inhale, count 1-4, pause and exhale 5-10 with a slight pause before you inhale again. Do this exercise at least 10 times each
day.

This breathing exercise can help the body relax while releasing muscle tightness, worry, fear, and stress. Proper breathing can help us manage chronic pain and overcome physical challenges. This exercise can improve cardiovascular fitness and overall health; it forces you to use your diaphragm muscles. When you take in more air into your lungs, the oxygen replenishes your bloodstream and revitalizes every cell in your body. Think about this wondrous
action.

Life-Giving Oxygen Exercise

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Lie on your back at ease and rest your hands comfortably on your thighs.

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Inhale through the nose, count 1-4; pause

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Exhale through the mouth, count 5-10, empty lungs completely

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Repeat a minimum of 10 times each day

The millions of cells in your body need life-giving oxygen to function efficiently. Deep breathing is essential to help perform this job. To breathe correctly, you must inhale and then exhale completely in order to squeeze all the impure air from your lungs. Thus the pure oxygen in the bloodstream provides all the muscle cells with vital
energy.

FACIAL EXERCISES

When we stimulate and massage facial muscles, we can actually reduce age lines. We can strengthen, tighten, and diminish wrinkles by increasing blood circulation to these muscles. Age lines are reduced; skin and muscles around the brow, mouth, and jaw bone are toned; and the muscles stay firm. Thank God wrinkles don’t
hurt!

In order to utilize time effectively, I use my feet and legs to enhance the blood and energy circulation in the body and to my face. To do this, I use a tie belt around the bottom of my foot. Please note that the leg is placed in 3 positions during this exercise. These exercises will take time and discipline to master, but I assure you the results are
wonderful.

Note: Listen to your body. You may want to omit the leg exercises and simply massage your face and
head.

3 Right Leg Positions

1 -
Straight up in the air above the body-hamstring
stretch

2 -
Straight out flat to the right side of the body-inner thigh
stretch

3 -
Straight up and across the body to the left side (Do not aggravate the hip joint. This position should be avoided if you have a hip
replacement.)

Note: May be done with leg bent to 90 degrees, therefore more controlled
stretch.

Work Out For The Right Side Of The Face

1st right
leg position
- right leg straight up in the air above the
body

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Place belt around the bottom of right foot

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Holding belt in left hand raise right leg straight up in the air above your body

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With the fingers of the right hand, pinch and twist right cheek for 20 seconds

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Massage cheek in one direction for 10 seconds

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Massage cheek in the other direction for 10 seconds

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Together pinch and twist cheek for 10 seconds

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Massage your temple up and down with your fingers and behind your ear with your thumb for 10 seconds

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Manipulate the ear for 5 seconds

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Together pinch and twist cheek for 5 seconds

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Massage cheek for 10 seconds

The massage of the right side of the face takes a total of 90
seconds.

I know this is challenging. Don’t give up. You are worth this workout. This exercise may prevent wrinkles if practiced at an early
age.

Workout For The Left Side Of The Face

2nd right leg position
- flat out to the side of the
body

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With your right hand hold belt around the bottom of your right foot as it stretches flat out to the right side of your body

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Repeat the same sequence as described above using your left hand to massage the left side of your face