(3) Inhale a Complete Breath.
(4) Retain the air for a short time.
(5) Then gently squeeze the sides, at the same time slowly exhaling.
(6) Practice the cleansing breath.
Use moderation in this exercise and do not overdo its
The chest is quite apt to be contracted from bending over one's work, etc. This exercise is very good for the purpose of restoring natural conditions and gaining chest expansion.
(1) Stand erect.
(2) Inhale a Complete Breath.
(3) Retain the air.
(4) Extend both arms forward and bring the two clenched fists together on a level with the shoulder.
(5) Then swing back the fists vigorously until the arms stand out straight sideways from the shoulders.
(6) Then bring back to Position 4, and swing to Position 5.
Repeat several times.
(7) Exhale vigorously through the opened mouth.
(8) Practice the Cleansing Breath.
Use moderation and do not overdo this exercise.
(1) Walk with head up, chin drawn slightly in, shoulders back, and with measured tread.
(2) Inhale a Complete Breath, counting (mentally) 1, 2, 3, 4, 5, 6, 7, 8, one count to each step, making the inhalation extend over the eight counts.
(3) Exhale slowly through the nostrils, counting as before-1, 2, 3, 4, 5, 6, 7, 8-one count to a step.
(4) Rest between breaths, continuing walking and counting,
I, 2, 3, 4, 5, 8, 7, 8, one count to a step.
(5) Repeat until you begin to feel tired. Then rest for a while, and resume at pleasure. Repeat several times a day.
Some Yogis vary this exercise by retaining the breath during a 1, 2, 3, 4, count, and then exhale in an eight-step count. Practice whichever plan seems most agreeable to you.
(1) Stand erect in a military attitude, head up, eyes front, shoulders back, knees stiff, hands at sides.
(2) Raise body slowly on toes, inhaling a Complete Breath, steadily and slowly.
(3) Retain the breath for a few seconds, maintaining the same position.
(4) Slowly sink to first position, at the same time slowly exhaling the air through the nostrils.
(5) Practice Cleansing Breath.
(6) Repeat several times, varying by using right leg alone, then left leg alone.
(1) Stand erect.
(2) Inhale a Complete Breath and retain.
(3) Bend forward slightly and grasp a stick or cane steadily and firmly, and gradually exerting your entire strength upon the grasp.
(4) Relax the grasp, return to first position, and slowly exhale.
(5) Repeat several times.
(6) Finish with the Cleansing Breath.
This exercise may be performed without the use of a stick or cane, by grasping an imaginary cane, using the will to exert the pressure. The exercise is a favorite Yogi plan of stimulating the circulation by driving the arterial blood to the extremities, and drawing back the venous blood to the heart and lungs that it may take up the oxygen which has been inhaled with the air. In cases of poor circulation there is not enough blood in the lungs to absorb the increased amount of oxygen inhaled, and the system does not get the full benefit of the improved breathing.
In such cases, particularly, It Is well to practice this exercise, occasionally with the regular Complete Breathing exercise.
CHAPTER XII. SEVEN MINOR YOGI EXERCISES.
This chapter is composed of seven minor Yogi Breathing Exercises, bearing no special names, but each distinct and separate from the others and having a different purpose in view. Each student will find several of these exercises best adapted to the special requirements of his particular case. Although we have styled these exercises "minor exercises," they are quite valuable and useful, or they would not appear in this book. They give one a condensed course in "Physical Culture" and "Lung Development," and might readily be "padded out" and elaborated into a small book on these subjects. They have, of course, an additional value, as Yogi Breathing forms a part of each exercise. Do not pass them by because they are marked "minor." Some one or more of these exercises may be just what you need. Try them and decide for yourself.
(1) Stand erect with hands at sides.
(2) Inhale Complete Breath.
(3) Raise the arms slowly, keeping them rigid until the hands touch over head.
(4) Retain the breath a few minutes with hands over head.
(5) Lower hands slowly to sides, exhaling slowly at same time.
(6) Practice Cleansing Breath.
(1) Stand erect, with arms straight In front of you.
(2) Inhale Complete Breath and retain.
(3) Swing arms back as far as they will go; then back to first position; then repeat several times, returning the breath all the while.
(4) Exhale vigorously through mouth.
(5) Practice Cleansing Breath.
(1) Stand erect with arms straight In front of you,
(2) Inhale Complete Breath.
(3) Swing arms around in a circle, backward, a few times. Then reverse a few times, retaining the breath all the while. You may vary this by rotating them alternately like the sails of a windmill.
(4) Exhale the breath vigorously through the mouth.
(5) Practice Cleansing Breath.
(1) Lie on the floor with your face downward and palms of hands flat upon the floor by your sides.
(2) Inhale Complete Breath and retain.
(3) Stiffen the body and raise yourself up by the strength of your arms until you rest on your hands and toes
(4) Then lower yourself to original position. Repeat several times.
(5) Exhale vigorously through your mouth.
(6) Practice Cleansing Breath.
(1) Stand erect with your palms against the wall.
(2) Inhale Complete Breath and retain.
(3) Lower the chest to the wall, resting your weight on your hands.
(4) Then raise yourself back with the arm muscles alone, keeping the body stiff.
(5) Exhale vigorously through the mouth.
(6) Practice Cleansing Breath.
(1) Stand erect with arms "akimbo," that is, with hands resting around the waist and elbows standing out.
(2) Inhale Complete Breath and retain.
(3) Keep legs and hips stiff and bend well forward, as If bowing, at the same time exhaling slowly.
(4) Return to first position and take another Complete Breath.
(5) Then bend backward, exhaling slowly.
(6) Return to first position and take a Complete Breath.
(7) Then bend sideways, exhaling slowly. (Vary by bending to right and then to left.)
(8) Practice Cleansing Breath.
(1) Stand erect, or sit erect, with straight spinal column.
(2) Inhale a Complete Breath, but instead of inhaling in a continuous steady stream, take a series of short, quick "sniffs," as if you were smelling aromatic salts or ammonia and did not wish to get too strong a "whiff." Do not exhale any of these little breaths, but add one to the other until the entire lung space Is filled.