Page:Hatha yoga - or the yogi philosophy of physical well-being, with numberous excercises.djvu/129

Rh the purpose of restoring natural conditions and gaining chest expansion.

(1) Stand erect.

(2) Inhale a Complete Breath.

(3) Retain the air.

(4) Extend both arms forward and bring the two clenched fists together on a level with the shoulder.

(5) Then swing back the fists vigorously until the arms stand out straight sideways from the shoulders.

(6) Then bring back to Position 4, and swing to Position 5. Repeat several times.

(7) Exhale vigorously through the opened mouth.

(8) Practise the Cleansing Breath.

Use moderation and do not overdo this exercise.

(1) Walk with head up, chin drawn slightly in, shoulders back, and with measured tread.

(2) Inhale a Complete Breath, counting (mentally) 1, 2, 3, 4, 5, 6, 7, 8, one count to each step, making the inhalation extend over the eight counts.

(3) Exhale slowly, through the nostrils, counting as before—1, 2, 3, 4, 5, 6, 7, 8—one count to a step.

(4) Rest between breaths, continuing walking and counting, 1, 2, 3, 4, 5, 6, 7, 8, one count to the step.

(5) Repeat until you begin to feel tired. Then rest for a while, and resume at pleasure. Repeat several times a day.

Some Yogis vary this exercise by retaining the breath during a 1, 2, 3, 4, count, and then exhale in an eight-step count. Practise whichever plan seems most agreeable to you.