See class exercising on web www.bragg.

com

The Bragg Longer Life, Health & Happiness Club Exercises

Fort DeRussy Lawn, Waikiki Beach, Honolulu, Hawaii
6 days a week for over 40 consecutive years!
Exercise for more Radiant Health, Energy, Peace and Joy in Your Life!'
These exercises are used at the free Bragg Exercise Class at the famous Fort DeRussy Lawn area
of Waikiki Beach and also taught around the world at the Bragg Crusades. Classes are conducted by
dedicated Bragg volunteer leaders six days a week, Monday through Saturday, from 9 to 10:30 a.m.
This club was founded by Paul C. Bragg and his daughter Patricia over 40 years ago and is still active
and going strong! We invite you to join us when you visit Honolulu. It's free – everyone is welcome!
These exercises use all 640 muscles and were designed by Paul C. Bragg and his daughter Patricia.

WALKING and LIGHT JOGGING is HEALTHY HEART EXERCISE

Walk 100 yards, then jog 100 yards, etc., and keep alternating for first few days. Then increase the jogging to 200 yards, and
soon you can jog a block/walk a block, without becoming breathless. Each jog gives your 70 trillion cells a massage. Before
you know it, you're on your way to increased fitness. If you don’t light jog, then fastwalk with deep breathing and swinging arms.

BRAGG SUPER BREATHING EXERCISES FOR SUPER ENERGY

A. Super Power Breath – 15, 20, & 30 Counts C. Super Liver Breath – 15, 20, & 30 Counts
Brisk Walking is
B. Super Kidney Breath – 15, 20, & 30 Counts D. Super Heart Breath – 15, 20, & 30 Counts the King of Exercise!
Sequence: (Always bend knees slightly when bending down) Reap the great health benefits
of walking. It has taken millions
1. From Standing position, arms outstretched overhead, bend at waist worldwide to increased health,
towards ground while exhaling through mouth with vigor fitness & longevity. It’s never
2. Inhale deeply to full capacity while straightening up to too late - start walking today!
original standing position. – Patricia Bragg, N.D., Ph.D.
3. Hold breath and assume position: World Health Crusader
(a) Bend forward, knees bent, drop head as low as possible.
(b) Bend back slightly with hands on hips.
(c) Bring feet together, clasp hands overhead, palms outstretched upward,
and bend from side to side.
(d) Close nostrils with thumb and forefinger, keeping mouth closed. Try to breathe out, feel pressure
in the ears, drop the head below the knees for the prescribed number of counts, then exhale.
4. End each sequence with 3 or 4 cleansing breaths (deep exhaling & inhaling through mouth, vigorously).

STANDING EXERCISES – 10-20 COUNTS

Breathe deeply in and out cleansing breaths between each set of exercises
1. Rag Doll: Twist body at waist, look back both ways 11. Propeller and Discus: Bend arm forward, fling arms
2. Toe Touch: Pump down gradually, legs, knees relaxed back, then pretend throwing discus forward
3. Knee to Chest: Alternately lift left knee to chest (toes 12. Hands on Hips: Bend forward, then to side, then lean
point down), then lift right knee to chest back, then to other side, 10 pumps each way
4. Arm Swings: Arms forward and whip arms back 13. Bragg Follies: Arms outstretched, right toe kick to left
5. Arm Swings: Arms swing across body, up on toes, palm, then alternate
then swing arms back, and feet back down 14. Rag Doll: Same as #1 except keep head & eyes front
6. Arm Swings: Arms swing backward and whip 15. Leg and Thigh Exercises:
7. Elbow Swings: Arms extended to front, elbows pull When in class you hold hands and form circle.
into sides, back and forth, when extending A. Knee lift up to chest, extend left leg out and back
arms – go up on toes to chest for 4 counts, left leg, then right leg
8. Shoulder Rolls: Roll shoulders to front, then B. Leg lift, point toes to front: Leg straight for 4 counts
shrug to ears, roll back, and reverse alternately left, then right
9. Downward Stretches: Hands touch ground front C. Toe raise: Up on toes, then rock back on heels
and then sides, alternately, with knees relaxed D. Leg lifts to the rear: Right leg straight back, and
10. Hit Gong: Clasp hands over head, stretch up, then left leg, for 4 counts alternately
bend forward, hitting gong between bent legs ROF 811 over
Read The Bragg Super Power Breathing Book – it can help double your energy!
To order call (800) 6-1990 wkdays 8- p.m. or order on-line and visit Patricia on web: www.bragg.com
 The Bragg Longer Life, Health & Happiness Club Exercises

SITTING EXERCISES – 10-20 counts each
1. Ankle Circle Stretches: point toes, rotate ankles in circles
2. Leg Lifts: Lift leg up 10”, point toes, then alternate “Simplicity – Simplicity – Simplicity!
3. Touch Beyond Toes: Forehead toward knees Let your affairs be as two or three
and not as a hundred or more.”
4. Leg Straddles: Wide apart and back to position – Henry David Thoreau
5. Alternate Toe Touches: Legs wide apart - hand to toes
6. Heel to Buttocks: Alternate left foot to buttocks, then right foot
7. Sit Erect: Head roll - Alternate direction - start roll left, then right
8. Bridge: Keep legs straight - lift pelvis up by pushing up with hands To maintain good health,
9. Sit Erect: Chin to chest, then tilt head back, stretch jaw/chin up normal weight and increase
10. Head Tilt: Sit erect - Tilt head side to side, not moving shoulders the good life of radiant health,
joy and happiness, the body
11. Both Heels to Buttocks: Knees together, then roll hips side to side must be exercised properly
12. Knees to Chest, then extend both feet out front - then left and then right (stretching, walking, jogging,
13. Eye Exercises: Sit erect, keep head straight forward - follow thumb with eyes running, biking, swimming,
making wide circles; bring thumb out & in to nose - great exercise for eyes deep breathing, good posture,
etc.) and nourished wisely with
healthy foods. – Paul C. Bragg
L YING D OWN EXERCISES – 10-20 counts each
1. Vertical Leg Raises: Raise legs, then hold legs out, heels just off ground
2. Lift Head Just Off Ground: Bring chin to chest and back to ground “You are what you eat, drink,
3. Head Just Off Ground: Move head from side to side breathe, think, say and do.”
4. Horizontal Leg Scissors: Hold heels just off ground, then criss-cross legs – Patricia Bragg, N.D., Ph.D.
5. Low Fan: Move legs side to side in low arc, rolling hips & legs together Healthy Lifestyle Educator
6. Heels to Bottom: Raise legs alternately, keeping opposite heel on ground
7. Heels to Bottom II: Support on toes & shoulders, arch back up, hold 10
8. Raise Legs Vertically: Legs raised, cross to opposite side, alternate
“The Doctor of the future will
9. Knees to Chest: Both knees to chest, then extend feet, alternate give no medicine but will interest
10. Right Side: Leg raise, knee to chest, arm & leg swings his patients in the care of the
11. High Fan: Raise legs vertically, move side to side human frame, in diet and in the
12. Left Side: Leg raise, knee to chest alternate, arm & leg swings cause & prevention of disease.”
13. Cycle: On back, feet a foot off the ground, now bicycle wide – Thomas A. Edison
14. On Stomach: Raise legs up, extend hands out front, clap 10 counts
15. Cobra: On stomach, push shoulders up, leave waist & legs on ground
16. Body Stretch: Right hand forward, stretch left leg back over, alternate “The laws of health are truly
17. Hands & Feet: Move right hand down to left foot, then alternate inexorable; I see people going
hand and foot movements down & out in the prime of life
18. On Knees & Hands, Dipsy Do: Lift butt up to inverted “V” body simply because no attention
is given to a healthy lifestyle.”
position, then gently drop belly down to ground, then back up to V – Paul C. Bragg, N.D., Ph.D.
Pioneer Life Extension Specialist
R ETURN TO STANDING Exercises
1. Wide Stance: Bend knee out over toes, then alternate to other knee
2. Feet at 45 degree angle: Legs wide apart, rock from side to side B RAGG Posture Exercise:
3. Squats: Bend knees, squat to whatever degree feels comfortable to you Tighten butt, suck in gut, lift up
4. Hand Stretched to the Sky: Say, “I did it again !!! I exercised again chest, shoulders back, chin up
today for Super Health, Strength, Youthfulness and Vitality.” slightly, then plumb-line nose
to belly button. Now swing
arms to normalize posture.  
With blessings of health, fitness, peace, joy and love,
Dear friend, I wish above all things
that thou may prosper and be in
health even as the soul prospers.
ROF 811 My Flower to You – 3 John 2