Page:Hatha yoga - or the yogi philosophy of physical well-being, with numberous excercises.djvu/207

Rh Keep the knees unbent, and the heels together. This exercise is specially beneficial in developing the calf of the leg, and will make it feel sore the first few times it is tried. If you have an undeveloped calf, here is the exercise for you. (2) With hands still on hips, place your feet about two feet apart, and then lower the body into a "squatting" position, pausing a moment and then resuming original position. Repeat several times, but not too often at first, as it will make the thighs feel a little sore at the beginning. This exercise will give one well developed thighs. This last movement may be improved upon by sinking down with the weight resting upon the ball of the foot, instead of upon the heel.

(1) Stand erect, with hands on hips; (2) Keeping the knee straight, swing the right leg out about fifteen inches (keeping the toe turned a little out, and the sole flat—then swing back to the rear until the toe points straight to the ground, keeping the knee stiff all the time. (3) Repeat the swinging backward and forward several times. (4) Then do the same with the left leg. (5) With hands still on hips, raise the right leg up, bending the knee, until the upper-leg (thigh) stands straight out from the body (if you can raise it still a little higher, you may do so). (6) Place your foot again on the ground, and go through the same motion with the left leg. (7) Repeat several times, first one leg and then the other, moving slowly at first and gradually increasing your speed until you are executing a slow trot without moving from the one spot.