Page:Hatha yoga - or the yogi philosophy of physical well-being, with numberous excercises.djvu/206

206 the motions should be made slowly and gently. (4) Then (hands still on hips) bend gently to the right, keeping the heels firmly on the ground, knees unbent, and avoid twisting the body. (5) Resume original position, and then bend the body gently to the left, observing the precautions given in last movement This exercise is somewhat fatiguing, and you should be careful not to overdo it at the start. Proceed gradually. (6) With hands in same position on the hips, swing the upper part of the body around in a circle, from the waist up, the head describing the largest circle, of course. Do not move the feet or bend the knees.

(1) Standing erect, raise the arms straight up over the head, hands remaining open with thumbs touching each other when the arms are fully extended upward—palms to the front, of course. (2) Then, without bending the knees, bend the body forward from the waist and endeavor to touch the floor with the extended finger tips—if you are unable to do this at first, do the best you can, and you will soon be able to do it properly—but remember that neither the knees or the arms must be bent. (3) Rise, and repeat several times.

(1) Standing erect, with hands on hips, raise yourself on the balls of the feet several times, with sort of a springy motion. Pause a moment after you have raised upon your toes, then let the heels sink to the floor, then repeat, as above suggested.