Part 4

Action: Arch the body upward, forming a bridge with the weight resting on the heels and shoulders.

Remarks: This is an excellent exercise before retiring. It can be done ten to twenty times without fatigue.

EXERCISE 2

Position: Feet apart, arms side shoulder level.

Action: Twist the body to the right side, bend slightly forward, keeping the knees straight and touch the right foot with the left hand, the right arm being stretched straight up over the body toward the ceiling. Exhale and draw abdomen well in. Repeat exercise twisting the body to the left side and touching left foot with right hand.

EXERCISE 3

Position: Lying on back on floor, hands by sides, legs straight with the weight of from two to four pounds on the abdomen.

Action: Breathe slowly and deeply. The abdomen should rise and fall rhythmically as you breathe.

EXERCISE 4

Position: Body erect and on toes.

Action: Full knee bend, extend arms forward. Exhale and draw abdomen in. Rise to normal position, keeping abdomen in. Raise the chest and then inhale.

EXERCISE 5

Position: Feet apart, arms side shoulder level. Twist the body to the right side, lean slightly over the right knee; inhale. Return to normal position, then repeat to the left side.

Remarks: All twisting is done above the hips.

EXERCISE 6

Position: Stand erect with chest up, chin in.

Action: Bend or sway from side to side, moving from the hips only.

Remarks: The arms should wave loosely like the branches of a tree.

EXERCISE 7

Position: Lying on back on floor, hands by sides, legs straight.

Action: Draw the right knee to the chest and exhale. As the right knee is returned to its normal position the left knee is drawn to the chest.

Remarks: A variation of this exercise for those whose abdominal muscles are weak, the knee may be lifted to the chest and compressed to it by both arms being wrapped around it.

EXERCISE 8

Position: Lying on back with the body well relaxed.

Action: Expand the chest, pulling it well up and letting the abdomen become hollow. Count six. Then make the chest small, pushing down and making the abdomen large and count two.

Remarks: Do this three to five times without breathing; then take several slow, long breaths. Repeat this exercise from fifteen to twenty times. A variation of this exercise may be done by getting down on all fours like a cat, and doing this exercise.

EXERCISE 9

Position: Stand erect with hands resting on hips.