General introduction: basic exercisesGeneral introduction: basic exercises General introduction: basic exercisesGeneral introduction: basic exercises
and feeling are important guides when building up
and modifying the exercises. Considering these pos-
sibilities of modification, this exercise approach is
suitable for patients with many different kinds of
restrictions and for all age groups.
The recommended timings and number of rep-
etitions are based on long-term observations, what
feels right for many patients, and on research
results (Pullig Schatz 1992, Tanzberger et al 2004,
Lederman 2005). However, the results vary within
a range of possibilities: again, careful observation
and mindful exercising will be a helpful guide.
Frequently used timing for holding stretches or
strengthening is 3–5 breaths, for repetitions of basic
exercises 3–5 times. Unless directed otherwise, by
breath we mean one inhalation and one exhalation.
For beginners the time may be shorter, gradually
increasing with practice. Within a sensible range it
also depends on the desired effect. The lengthening
of a muscle in a relaxed position may take much lon-
ger, depending on the individual situation. It usually
takes several minutes to get into deep relaxation. So
it is important that the therapist and the patient are
clear about the aims of the exercises and understand
the principles.
Exercises should not be held so long or repeated
so often that the patient becomes exhausted or
uncomfortable. Ask patients how they feel, and
then adjust the intensity, timing, and way of per-
forming the exercises according to the feedback. If
a stretch is painful, modify the challenge so that it
becomes tolerable. After exercising patients should
feel comfortable. If they feel continuing pain after
exercising, they should be referred for medical
investigation (see Chapter 3). If the results are neg-
ative, check again that the patient is carrying out the
exercises correctly, and perhaps make the practice
shorter or less intense.
Many basic exercises are suitable for beginners.
There are refined or stronger versions for experi-
enced practitioners, indicated at the start of the
exercise. However, advanced practitioners may not
need harder exercises than beginners. Each exercise
can be performed and experienced very differently
depending on the level of practice. To begin with
the exercise approach will be less detailed, more
like building a frame. With increasing practice youcome closer to the inner work, refining the move-
ments and sensations, connecting more and more
layers of the body. This can all be done within one
exercise. Different patients have different needs
and wishes. Some only practice basic exercises for
a long time and make good progress. Others need
different exercises to move ahead. Even without
any variations the beginners’ exercises will be expe-
rienced differently and understood in greater depth
by more experienced practitioners, who can cre-
ate their own combinations according to their level
of awareness. With increasing practice mindful-
ness is further refined, and more variety is added.
Economical practice is also learned in more com-
plex āsanas. Finetuning develops into excellence.
The speed at which you perform the exercises as
well as how long you hold them can be increased to
improve stamina.
These basic exercises are like building blocks
for more complex ones. They emphasize a spe-
cific area of the body and show in detail how to
work according to the principles and reach your
aims. Once you have mastered the relevant basic
exercises they can be combined into more com-
plex tasks, further developing the aims. This leads
towards the classical āsanas. The basic exercises
place greater emphasis on mobilizing, stretching,
strengthening, and relaxation. Coordination and
balance are also practiced in basic exercises, but
even more so in the more complex tasks, the āsanas.
Synchronization is particularly developed in part-
ner or group work. Synchronizing movements of
different parts of the body also plays an important
role in āsana practice.
Yoga teachers will also find the basic exercises
helpful to lead step by step towards the more com-
plex āsanas.
In summary the basic exercises are modified from
classical āsanas:
• teaching important details of the āsanas; the
details can be combined and integrated into
more complex tasks
• helping to understand the essence of the āsanas
• leading to a mindful, precise exercise approach.
There are many more possibilities to move and
correct different areas of the body than can be