Page:Hatha yoga - or the yogi philosophy of physical well-being, with numberous excercises.djvu/209

Rh legs stretched out full length and raised backward and upward. The correct position may be carried in the mind by imagining a watch-crystal or a saucer resting on the table on its middle, with both ends turning upward. (2) Lower and raise the arms and legs, several times. (3) Then, turn over on your back, and lie extended at full length, with arms extended straight out, upwards over the head, with back of fingers touching the ground. (4) Then raise up both legs from the waist until they stand straight up in the air, like the mast of a ship, your upper-body and arms remaining In the last position named. Lower the legs and raise them several times. (5) Resume position 3, lying flat upon the back at full length with arms extended straight out upward, over the head, with backs of fingers touching the ground; (6) Then gradually raise body to sitting position, with arms projecting straight out in front of the shoulders. Then go back gradually to the lying-down position, and repeat the rising and lowering several times. (7) Then turn over on the face and stomach again, and assume the following position: Keeping the body rigid from head to foot, raise your body until its weight rests upon your palms (the arms being Wretched out straight in front of you) at one end, and upon your toes at the other end. Then gradually bend arms at the elbow, allowing your chest to sink to the floor; then raise up your chest and upper-body by straightening out your arms, the entire weight falling upon the arms, with the toes as a pivot—this last is a difficult motion, and should not be overdone at first.