Exercise with Karmic®

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FITNESS

20 repeats x 3 series for each leg

Exercise 1

Lying down on back, arms close to body, palms oriented towards ground. Position the sole of your foot straight/flat on the chair. Left leg is stretched out vertically with sole flexed. Push against right leg, lift pelvis and then relax. For this exercise the Gluteus muscle is principally activated, femoral bicep. Synergic, lumbar square, abdominal muscle belt.

20 repeats x 3 series for each leg

Exercise 2

Lying down on back, arms close to body, palms oriented towards ground. Right leg fixed and positioned on chair. Lift pelvis with left leg stretched out vertically. Keep pelvis high, then lower and lift left leg. This exercise activates the Gluteus Maximus muscle, femoral bicep of the leg supported by the chair. Stimulates other muscles: lumbar square, abdominal muscle belt, para-vertebral muscles.

30 repeats x 3 series

Exercise 3

Lying down on back, position soles on chair, arms stretched along the body, palms oriented towards the ground. On counts 1, 2, push against soles and lift pelvis. On counts 3, 4, 5, 6 maintain position. On counts 7, 8 lower pelvis on ground. Principally activated Gluteus Minimus, Maximus, hamstrings muscles. Synergic, muscles that form the CORE musculature.

16-24 repeats x 3 series on each side

Exercise 4

Position right foot on the chair located in front of you. Left leg and sole positioned on the ground, creating a 45 degree angle between the two legs. Bend the supporting knee and do a squat in order to create a 90 degree angle. Do not bend. The squat must be deep and the shin of the front positioned leg must be perpendicular to the chair. Then return to initial position. The weight of the body must be on the leg positioned on the chair. We activate mainly the Gluteus Maximus and synergic quadriceps.

16-24 repeats x 3 series for each leg

Exercise 5

Sit-ups/squats = principally activate the Gluteus Maximus muscle. Position leg on chair behind you and fix it with tip of your leg. Count 1, 2 and bend supporting knee, doing a sit-up in order to create a 90 degree angle. Do not bend. The sit-up must be deep and the shin of the front positioned leg must be perpendicular with the floor at the lowest stage of the movement. Count 3, 4 and return to start position. Change leg and continue with the same number of repeats.

16-24 repeats x 3 series

Exercise 6

Side (lateral) lunges - activate the Gluteus Medius- the muscle responsible for movements in lateral plane. Position leg on chair placed lateral. Hips must be aligned. Bend the knee of the leg positioned on chair until the shin remains perpendicular on the chair. The sole is obliquely oriented, 45 degrees. The trunk does not bend. Push against heel and return to vertical position.

16 repeats x 3 series

Exercise 7

From upright position (orthostatism) hold chair with arms stretched oriented towards ground. Count 1, 2 and lower in squat until the pelvis reaches the knee line then lift until arms reach the shoulder line. Count 3, 4 and return. Stimulates mainly the quadricep and synergic the buttock muscle in the inferior wall. For the superior wall, we stimulate the anterior deltoid muscle and the abdomen synergic. The trunk does not bend.

16 repeats x 3 series on each leg

Exercise 8

From upright position, holding chair with both hands positioned toward ground, step forward in a squat on one leg creating a 90 degree angle between abdomen thigh, thigh-calf and lift arms to shoulder line. Then return to initial position. It is a functional exercise that activate the group muscles and not only singular muscles. Nevertheless, some muscles are mainly stimulated: quadriceps, anterior deltoid, buttock muscle.

32 repeats x 3 series

Exercise 9

From upright position, holding chair with both hands, lift alternatively one bended leg and move arms in opposite direction over the bended knee. Between exercises return to initial position- both soles on ground and arms lowered. The trunk remains in vertical position, but it becomes skewed on its axis, towards the opposite side of the lifted leg. You will be stimulating the stabiliser muscles of the body, which form the CORE, and also the deltoid muscle.

24 repeats 3 series

Exercise 10

In seated position, knees spread and soles oriented 45 degrees outward. Arms lifted above head, ears line. Count 1, 2, lift pelvis off the chair and bend knees. Arms remain stretched next to ears. Keep trunk straight, moving vertically without changing the trunk position. Count 3, 4 and return to the initial seated position. In this exercise you activate the interior thigh muscle, para-vertebral muscles and arms muscles.

Exercise 11

Lean pelvis on chair. Arms on the ground, legs lifted perpendicularly on chair. Active abdomen, chin oriented towards soles, head and spine positioned on the same line. See further exercise in picture no. 12.

32 repeats x 3 series
10 seconds breaks between series

Exercise 12

Count 1, 2, lower one leg in order to form a 90 degree angle between thighs while keeping body still. Count 3, 4 and return with both legs vertically. Count 5, 6, lower the other leg and while counting 7, 8 return with both legs vertically, Activate abdominal muscles and anterior thigh.

16 repeats x 3 series

Exercise 13

Initial position as shown in picture no. 11. Count 1, 2, lower both legs and trunk until they reach a straight and parallel line with the ground. Arms softened and lift palms to back off the head. Count 3, 4, lower palms on ground and lift legs vertically. Activates abdominal muscles.

Maintain this position for 30 seconds x 3 series

Exercise 14

Lean palm on the edge of the chair with legs stretched forward and pelvis lifted. Board position facing up. Head, spine and legs are positioned on the same line. In this exercise the entire body is stimulated, but especially the Gluteus Maximus, hamstrings, CORE and median deltoid muscle.

24 repeats x 3 series

Exercise 15

Lying down on back arms above head, under the chair, palms grab the chair’s legs. Count 1, 2, lift both legs tilting until ankles reach the ground. Cervical and thoracic spine stay on ground. Count 3, 4, lower legs on the ground. Work on the abdominal muscles.

16 repeats x 3 series

Exercise 16

Lying down keep your body in a straight position, leaning calfs on the chair. Palms on the ground with fingers spread, arms in full extension and head in prolonging the body. Back, glute and abdominal muscles are kept tight during the push-up. Count 1, 2, lower trunk, bend arms with elbows oriented back along the body, until the chest reaches the ground or is a few cm away from it. Count 3, 4 and return by pushing against your arms, until elbows are completely stretched. Triceps muscle is mainly activated.

16 repeats x 3 series

Exercise 17

Position yourself at the edge of the chair leaning on your palms oriented towards ground and fingers oriented towards body. Legs are bended and supported on soles. On counts 1, 2 bend arms and lift forward one leg stretched out, parallel with the ground. On counts 3,4 return with arms stretched and legs bended. On counts 5,6 bend arms and lift other leg. On counts 7,8 return with arms stretched and bended legs. Activate the triceps and the quadriceps muscle. 18. Standing on two feet, soles parallel, but not together. Hold chair above head with arms stretched. Release tension from knee joints, activate the pelvic floor muscles and tighten abdominal muscles. On counts 1, 2 flex your forearm on arm in a 90 degree angle. On counts 3, 4 return with arms stretched out. The trunk remains still. Activate the triceps muscle.

16 repeats x 3 series

Exercise 18

Standing on two feet, soles parallel, but not together. Hold chair above head with arms stretched. Release tension from knee joints, activate the pelvic floor muscles and tighten abdominal muscles. On counts 1,2 flex your forearm on arm in a 90 degree angle. On counts 3,4 return with arms stretched out. The trunk remains still. Activate the triceps muscle.

24 repeats x 3 series

Exercise 19

At the edge of the chair, lean on palms at the middle of the seat, legs on the ground with soles positioned parallel. On counts 1, 2 flex your knees, move the weight of your body on your arms, lift pelvis and legs from ground through a slight jump. On counts 3, 4 return. Activate the entire body with this exercise, but mainly the abdominal and arms muscles.

16 repeats x 3 series on each side, working alternatively

Exercise 20

Position laterally from the chair in plank pose. Put one palm on the ground and the other on the chair. On counts 1, 2, lower trunk during a push-up, bend both arms, leaving the weight on the arm located on the ground. On counts 3, 4 return. Activate the chest muscles and anterior deltoid.

Maintain the final position 10-15 seconds

Exercise 21

Step 1 - Sit down on the chair. Bend your knees and grab your ankles with palms.
Step 2 - Stretch your legs progressively.
Step 3 - Final pose.
This is a stretching exercise. Maintain the final position 10-15 seconds then return with bended knees. Repeat 5-6 times this stretching exercise at the end of a training for relaxation after effort or at the beginning of the training for preparing the body for effort or for increasing the muscular elasticity and joint mobility.

24 repeats x 3 series

Exercise 22

Standing on two feet on the chair with tips positioned at the edge of the seat, flex your body on thigh, keeping legs stretched. Lower as deep as possible in position and maintain stretch for 30 seconds, then return. It is a stretching exercise. Or flex the trunk on thigh and lift it in order to obtain straightening. Activate hamstrings, glute and lumbar square muscle.

ZEN

Active Chakras:
Anahata, Vishuddha, Manipura, Ajna

Vajrasana Yoga - Diamond Pose

Benefits:

Diminishes sciatic pains
Improves digestion
Blockages separated by blood stimulate also the blood circulation
Stretches legs muscles
Facilitates stress relief and ensuring mental peace
Energy is dispensed towards the uppers side of the body and makes you feel rejuvenated and energetic
Helps the immune system. Aids in diminishing back pains
Alleviates menstrual pains and imbalances
Helps in constipation problems, reduces the accumulation of abdominal gas
Strengthens thigh muscles
Helps in the recovery of the spleen, kidneys and intestines and of sexual organs, as well.

Active Chakras: Vishuddha, Anahata

Utkatasana - Chair pose

Benefits:

Strengthens legs and arms
Opens heart and diaphragm.
Strengthens ankles, calves, thighs and spine
Stretches shoulders and chest
Stimulates abdominal organs, diaphragm and and heart
Reduces flat legs

Active chakras:
Mooladhara, Swadhisthana, Manipura, Anahata, Vishuddha.

High Lunge

Therapeutic applications:

Sciatic nerve pain

Benefits:

Stretches chest, shoulders, neck, abdomen and pelvic region (psoas)
Strengthens shoulders, arms and spatial muscles
Strengthens and stretches thighs, calves and ankles
Repairs joint rigidity

Active Chakras: Anahata, Vishuddha

Urdhva dhanurasana - Upward bow (Wheel) pose

Benefits:

Stretches chest and lungs
Strengthens arms and joints, legs, glute, abdominal muscles and spine muscles
Stimulates thyroid and pituitary gland
Boosts energy and offsets depression
Therapeutic benefits for back, infertility and osteoroporothis

Active charkras: Mooladhara, Swadhisthana

Ardha Uttanasana - Half forward bend

Therapeutic actions:

Calms the brain
Helps in relieving stress and anxiety
Reduces tensions of the spine

Benefits:

Stimulates the liver and kidneys
Stretches the hamstrings and gastrocnemius muscle
Helps to relieve menopause symptoms

Active Chakras: Anahata. Vishuddha

Dandayamana Dhanurasana - Standing Bow Pose

Benefits:

Stimulates the cardio-vascular system
Increases blood circulation towards heart and lungs
Opens the diaphragm
Unlocks the shoulder joints
Helps in treating the “frozen shoulder” disorder
Improves the elasticity of the spine
Improves elasticity and balance that strengthens the abdominal wall, upper thighs, arms, hips and buttock
Increases the size and elasticity of the ribcage and lungs and improves the flexibility and resilience of the lower spine
Helps in reducing the abdominal fat
Creates a natural irrigation of the circulatory system- transfers the blood flow from one part of the body to the other
Eliminates plaque from artery walls
Helps stimulating the blood flow within the body
Helps in alleviating cervical spondylosis
Recommended for prenatal recovery
Cleanses the kidneys, bladder and urinary system
Improves balance

Energetic benefits

Relieves shame, fear of abandon
Solves self esteem problems, fear of betrayal
Develops determination, patience

Active Chakras: Anahata, Muladhara

Ardha Kurmasana - Half Tortoise

Benefits:

Stretches shoulders, legs, chest and back
The midriff (abdominal) organs are stimulated efficiently through this as asana
Helps to improve the functioning of the digestive and respiratory system
The spine is far long stretched while executing the Ardha Kurmasana
This pose can help in stretching hips and shoulders
Ardha Kurmasana is beneficial in constipation, asthma flatulence and diarrhea
Ardha Kurmasana is a powerful antidote against anxiety
Useful for a sleep disorder, such as insomnia
Helps stretching the lower parts of the lungs, therefore increasing the pulmonary capacity
Problems associated with the spine or back can be treated through this asana
Practicing Ardhana Kurmasana increases the blood circulation towards the nervous system
It is a stretching pose that offers maximum relaxation
This asana can increase blood circulation towards the face muscles, preventing and eliminating early aging signs
Helps to relieve migraines and stress
Helps stitching and strengthening shoulders, scapula, deltoids, trapezius, Latissimus Dorsi, hips, abdomen and quadriceps.

Active chakras: Vishuddha, Ajna, Sahasrara

Shirshasane- Headstand

Benefits:

Nurtures the brain cells
Brings harmony to the endocrine system
Relieves headaches and migraines
Rejuvenates the nervous system
It is believed to be efficient in ameliorating diabetes
Alleviates sexual problems
Improves the functioning of sense organs
Improves sight
Ameliorates skin condition (pimples, acne and wrinkles
Alleviates varicose veins
Improves memory and concentration, relieves stress and tension
Also known as the king of Asanes
Refreshes and stimulates the nervous system. Acts as a tonic for tiredness.
Boosts blood circulation and prevents swelling and water retention in lower limbs.
Calm
Helps the digestive, respiratory and excretory system, stimulates the lymphatic system
Helps in preventing tensions accumulating in the head, by relaxing the muscles of the upper side of the body.