Page:Hatha yoga - or the yogi philosophy of physical well-being, with numberous excercises.djvu/203



telling you about these exercises, we wish again to impress upon you that exercise without interest fails in its effect. You must manage to take an interest in your exercise, and to throw some mind into it. You must learn to like the work, and to think of what it all means. By following this advice you will obtain multiplied benefit from this work.

Each exercise must be begun by you standing in a natural manner, i.e., with your heels together; head erect; eyes front; shoulders back; chest expanded; abdomen drawn in a little; arms at the sides.

(1) Extend the arms straight out in front of you, on the level of the shoulder, with palms of the hands touching each other. (2) Swing back the hands until the arms stand out straight, sideways, from the shoulders, or even a little further back if they will go there easily without forcing; return briskly to Position 1, and repeat several times. The arms should be swung with a rapid movement, and with animation and life. Do not go to sleep over the work, or rather play. This exercise is most useful in developing the chest, muscles of the shoulders,