Page:Hatha yoga - or the yogi philosophy of physical well-being, with numberous excercises.djvu/205

Rh sideways. (3) Let the fingers rest on the top of the head a moment, and then with the elbows pressing back (which forces the shoulders back) force the arms backward with an oblique motion until they reach the sides at full length, as in the standing position.

(1) Extend the arms straight out, sideways, from the shoulders. (2) Then, still keeping the upper-arms extended in same position, bend the arms at the elbow and bring the forearm upward with a circular movement, until the tips of the extended fingers lightly touch the tops of the shoulders. (3) Then keeping the fingers in the last position, force the elbows out to the front until they touch, or nearly so (a little practice will enable you to touch them together). (4) Then, keeping the fingers still lightly touching the tops of the shoulders, swing the elbows as far back as you can get them. (A little practice will enable you to get them much further back than at the first attempt.) (5) Swing the elbows to the front position and then back to the rear position, several times.

(1) Place the hands on the hips, thumbs to the rear, and elbows pressed back; (2) Bend the body forward, from the hips, as far as you can, keeping the chest protruding and the shoulders pressed back. (3) Raise the body to the original standing position (hands still at hips) and then bend backward. In these movements the knees should not be bent, and