Part 7

Exercise 7.

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.

Exercise 8.

Position: Stand erect with hands resting on hips.

Action: Raise the right knee until at right angles with the body, toes pointing towards the floor. Extend foot forward until knee is straight, and stretch. Return leg to normal position and repeat with left leg.

Exercise 9.

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

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

Exercise 10.

Position: Stand erect with hands on hips.

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

Remarks: In reaching towards the floor bring the hand to the knee at first, and then with each successive time bend a little lower until the ground is reached.

Exercise 11.

Position: Feet apart, arms sides 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 being stretched straight up over body towards 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 12.

Position: Lie on 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 and touching right hand.

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

Exercise 13.

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

Action: Bend to the right, then to the left, then forward, then backward. Do not bend too far backward. Repeat this exercise about a dozen times.

Exercise 14.

Position: Lying on back with arms above head on the 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 normal position, stretch and inhale deeply.

Exercise 15.

Position: Feet together, standing with hands above head.