Part 6

Position: Lie on the back in form of a cross with arms extended.

Action: Carry right foot up to the left until it touches the left hand. Repeat, using left foot touching right hand.

Remarks: A difficult variation of this exercise may be done by doing the exercise in a standing position.

EXERCISE 18

Position: Lying on back with arms above head on floor keeping knees straight.

Action: Assume a sitting position and touch toes with hands; exhale. Return to sitting position, keeping abdomen in; then slowly return to the normal position. Stretch and then inhale deeply.

EXERCISE 19

Position: Body erect, hands on hips, feet apart with knees straight.

Action: Bend to right, then to left.

Remarks: Do not bend too far backwards. Repeat this exercise about a dozen times.

EXERCISE 20

Position: Body erect, chest up, feet apart.

Action: Turn head and shoulders to right as far as possible. Then swing arms, head and shoulders in the opposite direction.

Remarks: Waist muscles should be as lax and lifeless as possible. Let them twine around the body as if tied to the body with strings. This should be a daily exercise and can be used by people of all ages. It is very beneficial.

EXERCISE 21

Position: Stand erect with hands on hips.

Action: Bend right and reach towards floor or ground. Reverse movement to left.

Remarks: In reaching towards floor bring the hand only to the knee at first and then with each successive stretch bend a little lower until ground is reached. This exercise is very helpful in preventing or curing constipation and torpid liver.

EXERCISE 22

Position: Stand erect, hands on hips, feet apart.

Action: Swing hips as far to right as possible then to left. Keep head as nearly as possible in starting position.

Remarks: Hold hips a second or two in each position: i. e., right or left.

EXERCISE 23

Position: Body erect, hands on hips.

Action: Bend forward very slowly, hinging only at hips, while keeping back straight and face to front. Bend low enough so that back is parallel to floor. Return to normal position slowly.

Remarks: You will not like this exercise at first, but it is a very helpful exercise. Repeat exercise three to five times.

EXERCISE 24

Position: Stand erect with hands high above the head.