Part 5

Position: Hands on hips, body erect.

Action: Bend trunk forward, back straight, left sideways, backward, right sideways, and forward, thus making a complete circle. Avoid rotation of the body. Make a complete circle three times.

Exercise 4.

Position: Body erect, hands on hips.

Action: Raise the right knee so that thigh is parallel with floor and the lower leg at an angle of 90 degrees with the thigh. The toes should be depressed and pointed to the floor as much as possible. This position should be held a few seconds before returning to normal position. Repeat with left leg. Raise each knee six times.

Exercise 5.

Position: Body erect, arms sideways shoulder high, elbows straight.

Action: Bend trunk forward so that back is parallel with floor. Spine should be straight and not curved. Return to upright position. Arms retain the same relative position throughout exercise. Bend forward six times.

Exercise 6.

Repeat breathing exercise.

Saturday

Exercise 1.

Repeat breathing exercise.

Exercise 2.

Position: Lie flat on the floor, face downward with feet extended and arms folded across back.

Action: Raise head and turn it to right; then to left. Return to normal position. Repeat six times.

Exercise 3.

Position: Hands on shoulders, elbows shoulder high and in plane with the body. Feet two feet apart.

Action: Lower body forward slowly to an angle of 90 degrees with the legs. The head, neck, and back should be straight and rigid with the bend at the waist only. This is a difficult exercise and attention to form is necessary. Repeat five times.

Exercise 4.

Position: Hands on hips, body erect.

Action: The body should be raised first on toes, and then by bending the knees, the body should be lowered. The back should be perpendicular to the floor during the whole movement, and in no instance should the head and body be allowed to tip forward. Go through this exercise slowly endeavoring to keep evenly balanced. Repeat exercise six times.

Exercise 5.

Position: Body erect with hands clasped behind neck, elbows shoulder high and well back.

Action: Press head backward as far as possible, keeping the chin in. Return to normal position. While doing this exercise, keep spine straight and draw the chest up as high as possible. Try to draw the abdominal organs into the chest cavity. Repeat six times.

Exercise 6.

Position: Stand erect, with chest up, chin in.

Action: Bend or sway from side to side, moving only from the hips. The arms should wave loosely like the branches of a tree. Continue exercise for three minutes.