Jogging

Position : Tadasana

• Place the fists of the hands on the chest.
• Relax the shoulders.

Stage I : Slow Jogging

• Slowly start jogging on your toes.
• Practice about 20 times.

Stage II : Backward Jogging

• Slightly lean forward and gradually increase the speed of jogging.
• While jogging heels should touch the buttocks.
• Practice 20 times at your maximum pace.
• Slow down the speed gradually.
• Do not stop, continue the slow jogging about 5 to 10 times.

Stage III : Forward Jogging

• Slightly lean backward increase the speed of jogging.
• Now raise the knees forward as high as possible to reach the chest level.
• Practice about 20 times at your maximum speed. 
• Slow down the speed gradually. 
• Do not stop, continue the slow jogging about 5 to 10 times.

Stage IV : Side Jogging

• Increase the speed gradually taking the heels side ways.
• Along with the speed of jogging try to bring heels closer to the elbows.
• Practice about 20 times at your maximum speed.
• Slow down the speed gradually.
• Do not stop, continue the slow jogging about 5 to 10 times. 

Stage V : Mukha Dhouti to relax after jogging Practice

• Bend forward, legs apart and keep the palms on the thighs, arms straight.
• Inhale through the nostrils and exhale forcibly through the mouth. 
• Come back to standing position and relax.
• This practice relieves the strain of jogging.

Benefits :

• Strengthens the leg muscles, tones up the calf and thigh muscles.