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Daily Dozen For Men

Daily Dozen For Men
Item Code: NAC226
Author: Pranab Kumar Bhattacharya
Publisher: Sri Aurobindo Ashram, Pondicherry
Edition: 2006
ISBN: 9788170588511
Pages: 15 (Illustrated Throughout In B/W)
Cover: Paperback
Other Details: 8.5 Inch X 5.5 Inch
weight of the book: 35 gms
From the Book

The perfection of the body, as great a perfection as we can bring about by the means at our disposal, must be the ultimate aim of physical culture. Perfection is the true aim of all culture, the spiritual and Psychic, the mental, the vital and _ it must be the aim of our physical culture also. U our seeking is far a total perfection of the being, the physical part of it cannot be left? Aside; for the body is the material basis, the body is the instrument while we have to use. Sariram khalu dharmasahanm says the old Sanskrit adage, — the body is the means fulfillment of dharma, and dharma means every ideal which we can propose to ourselves and the law of its working out and its action.

All education of the body should begin at birth and continue throughout life. It is never too soon to begin nor too late to continue.

Physical education has three principal aspects: (1) control and discipline of the functioning of the body, (2) an integral, methodical and harmonious development of all the parts and movements of the body and (3) correction of any dejects and deformities.

A physical culture which aims at building a body capable of serving as a fit instrument for a higher consciousness demands very austere habits: a great regularity in sleep, food, exercises and every activity.

We must, by means of a rational and discerning physical education, make our body strong and supple enough to become a fit instrument in the material world for the truth- force which wants to manifest through us.


It has been universally accepted by health counsellors and health seekers that physical exercise, like hygiene, food, sleep, etc., is one of the most essential things in a man’s daily life. Children, boys and girls, men and women, in fact everybody, should do some kind of physical exercise if they want t0 lead a life of health and happiness.

It is understood that the exercise programme will vary from person to person. A man doing hard physical labour requires some quiet and relaxing exercises like stretching, asanas or deep breathing. Teachers, students, office workers and those who lead a sedentary life, must do exercises that make them pant and perspire. Growing children must be given an exercise programme that will help them grow in a harmonious manner.

There are various forms of physical exercises. If they are practised regularly, in a progressive manner, with proper food, sleep and rest, personal and environmental hygiene, a satisfying work or occupation, and a tranquil mind, one will grow in health and vitality.

In this booklet I propose to give a set of twelve exercises, covering the whole body. It is meant for the common man, who is busy the whole day and has very little time to spare. This programme will take about twenty to thirty minutes; it needs very little space, can be done anywhere, and does not need any equipment.

Before starting this programme it is advisable to consult a doctor to check that one does not have any serious physical or health problem that would prevent one from taking up physical exercise. One should then start slowly, doing only a few repetitions of each exercise to begin with. Then gradually one should increase the number of repetitions, until one finds that the muscles of the whole body have been worked out sufficiently. It is said that about fifteen repetitions of each exercise are required to induce sufficient blood circulation in each area of the body. In this exercise plan, minimum and maximum number of repetitions for each exercise have been given. But this is only a guide, and one need not strictly limit oneself by these repetitions. For a man with normal health and body, the maximum number given in the text should be sufficient. A weaker man should keep nearer to the lower number. A heavy man with a high fat percentage should increase the number to twenty, twenty—five or thirty repetitions t0 burn his excess fat. One must be led by one’s feeling. At the end of the exercise, one must be pleasantly tired but not exhausted.

Fix a time when you are not in a hurry, nor tired or hungry, not immediately after or before a heavy meal, and do your exercises at that time regularly. You may omit exercise once a week, say on Sundays. Be suitably clad so that you can A do the movements without hindrance. Select a quiet place with good ventilation and breathe deeply as indicated in the exercise schedule. It is preferable to bathe after your exercise for a clean and fresh feeling. You can also rest for a few minutes after your exercise, before bathing. While bathing rub your body thoroughly and afterwards dry yourself with a clean, rough towel.

Finally, at the end of this booklet, some important health habits have been given to guide the readers.

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