Its my personal experience that at Least 15 minutes (a set of 3 warm-ups and 4-5 sets of 12 Level workout) Spent on this Schedule would keep the body flexible and agile all throughout the work day.

1. A Social Initiative
By

2. Its my personal experience that at
Least 15 minutes (a set of 3 warm-
ups and 4-5 sets of 12 Level
workout) Spent on this Schedule
would keep the body flexible and
agile all throughout the work day.
Additional Benefits :
* Tones up the abdominal muscles.
* Normalizes the endocrine glands.
* Relieves stress
* Reduces fat
* Strengthens the muscles
*If you have any pre-existing medical aliments, please do
consult your doctor before following this routine.

3. KeepingYourselfFitfora
PerfectWork-Day
• Sit on the floor with legs stretched forward, place palms on the floor,
by the side of the hips, keeping back straight. Lean towards left, bend
your right leg, keep the heel under the buttock. Similarly, lean to the
right and bring the left leg under the left buttock. Keep the knees close
to each other, spine erect.
• Sit In this position and relax for 1-2 minutes
• Breath Normally

4.  Push and slide body forward, so that you are flat on the floor. Tilt your head backward
and raise your trunk. Push your hands against the floor and slowly start straightening your
arms. Raise your head slowly up, arch your spine and neck and look up. Keep your legs
together and elbows alongside your body slightly bent, shoulders back. Both the Hands hold
your body weight
Take breath in this position and exhale turning your head right to be able to see your
buttocks. While taking breath come to normal position.
 Similarly repeat the same on the left side in this position
Repeat for 4 times both Sides
KeepingYourselfFitfora
PerfectWork-Day

5. Keeping Yourself Fit for a Perfect Work-Day
 Stand Straight with both
the legs together.
 Both hands raised and
locked over your head
 Take a breath and
stretch body upwards.
 While exhaling bend
right as shown in the
picture
 Repeat the same on Left
 You can do this for 4
times each side

6. Keeping Yourself Fit for a Perfect Work-Day
 Keep two legs apart
with one feet Distance
 Both hands raised 90
degrees parallel to your
body
 Take a breath while
exiling turn right as
shown in the picture
 Repeat the same on Left
 You can do this for 4
times each side

7.  From the Previous position sit and hold your knees with your both hands
 While exhaling make your left knee touch the ground towards right and
right knee with your chin as shown in the picture . Hold for few seconds.
Bring to normal position and repeat the same on the other side
Repeat the same process 4 time each side
KeepingYourselfFitfora
PerfectWork-Day

9.  Stand straight with Palms together at the center of your
chest in salutation pose
KeepingYourselfFitfora
PerfectWork-Day

10.  Inhale, then exhale and push your hands forwards stretching
them to be straight as shown in the picture.
KeepingYourselfFitfora
PerfectWork-Day

11.  Inhale: raise your arms above your head arching your back
from the waist and stretching the spine backwards. Move your
hips forwards as much as possible. Let your head roll up to the
ceiling/sky, neck relaxed.
KeepingYourselfFitfora
PerfectWork-Day

12.  Exhale: now bend forwards from the waist and place your
hands on the floor besides each foot (or) hold your legs with
your hands. Keep both legs straight. Relax in this pose.
KeepingYourselfFitfora
PerfectWork-Day

13.  Inhale: and take your left foot backward, with knee and foot
flat down on floor and right leg bent half ,now Push body
backward and chest open upward.
 Raise chin and arch back, both hands to see the sky. Look in
between the hands. Stretch back as much as possible in that
position.
KeepingYourselfFitfora
PerfectWork-Day

14.  Exhale: join your toes and push your back up ,off the ground
raising your hips by straightening the legs like a mountain. Let
your head hang down with push from shoulders . Try to press
your heels flat and look at your toes between your arms.
KeepingYourselfFitfora
PerfectWork-Day

15.  Hold: now slowly knees down, chest down and Chin Down to
the floor. Raise your buttocks only.
KeepingYourselfFitfora
PerfectWork-Day

16.  Inhale : lift your body off the ground from the wrist. Tilt your head
backward and start raising your trunk. arch your spine , neck and look up..
Push your hands against the floor and slowly start straightening your arms.
Keep your legs together and elbows alongside your body , shoulders back.
KeepingYourselfFitfora
PerfectWork-Day

17.  Exhale : join your toes and push your back up ,off the ground raising
your hips by straightening the legs like a mountain. Let your head hang
down with push from shoulders . Try to press your heels flat and look at
your toes between your arms.
KeepingYourselfFitfora
PerfectWork-Day

18.  Inhale: and bring your left foot forward, with knee and feet
flat down on floor. Push body backward and chest open
upward.
 Raise chin and arch back, both hands to see the sky. Look in
between the hands. Stretch as much as possible in that
position.
KeepingYourselfFitfora
PerfectWork-Day

19. Same as Position 3
Exhale: Bring Left leg forward. Keep both legs straight, Body
folding forward, grab toes or ankle. Relax in this pose.
KeepingYourselfFitfora
PerfectWork-Day

20.  Same as Position 2
Inhale: stretch arms above your head arching your back from
the waist and stretching the spine backwards. Move your hips
forwards as much as possible. Let your head roll up to the
ceiling, neck relaxed.
KeepingYourselfFitfora
PerfectWork-Day

21. Exhale: Lower down your arm from backwards to the
position as shown in the picture above (coming back to the
first position).
KeepingYourselfFitfora
PerfectWork-Day

22. Thank You for taking time in Viewing
this. We feel successful in our efforts, if
atleast one person follows this regularly
and benefits.
Have a Great Day
GR Reddy
“Husyst – Believer in Human Synergy”
Founder – Husys
If this was useful please write to me at : gr@husys.net
*If you have any pre-existing medical aliments, please do consult your doctor before following this routine.