This action is very helpful for the development of erectness of the body. It also causes alternation of the muscles and has a good effect upon the health.

29. EXTENSION OF MUSCLES AT THE SIDE

Standing erect carry the hip out over the right foot, surrendering the whole body to the left side. Allow the weight to be carried out over the left foot, the left hip being widely extended.

This exercise tends to get freedom for muscles at the side and the hip so that the hip upon which the person stands will naturally sway out to the side, and the free hip will be surrendered, bringing the body very naturally into its spiral curves.

30. CO-ORDINATION IN STANDING

Standing erect, expand the chest in opposition to the b.a.l.l.s of the feet, and allow the body slowly to be lifted seemingly from the summit of the chest upward. Allow it to return very slowly and steadily and to sink to the heels. Repeat many times.

This exercise should also be practiced upon each foot separately. It establishes right co-ordinations of the body in standing and helps in establishing accordant poise. All the muscles in the body which tend to bring the summit of the chest and the b.a.l.l.s of the feet into right co-ordination are brought into sympathetic activity. It is really an important exercise for the development of a correct bearing and posture of the body.

In going upward, be sure that the chest reaches upward and that the body is lifted by a species of levitation.

Keep the body as straight as possible from the heel to the centre of the neck, preserving a sympathetic expansion of the chest at all times.

This exercise acts upon the whole body, tending to bring all parts into normal relationship.

31. EXTENSION OF CHEST

Placing your hands against the sides of a narrow door way, allow your weight to come forward upon the hands, the knees straight.

Take a full breath, then carry the body back by action of the arms.

This presses the shoulders back and causes expansion of the chest, and a deep breath should, of course, be taken. The exercise should be repeated many times.

This exercise, as well as all others, should be practiced where the air is pure.

Observe that this exercise can be made more severe by placing the feet farther back from the door so that the weight of the body will fall more upon the hands. In this case the hands may be lower. They should be placed slightly below the shoulders.

32. HARMONY OF RESPIRATION AND CIRCULATION

Lift the arms as high as possible and grasp a pole which has been placed so that it can barely be grasped on tiptoe, and let your weight rest upon the hands, and endeavor to touch the floor with the heels. One can easily have a pole placed upon hooks as high as possible inside a closet.

This exercise frees all the muscles of the back and carries the blood away from the head. It is an exercise especially recommended by Baron Posse for brain workers.

After the exercises take a sponge bath, or if preferred, rub the chest and throat vigorously with a rough cloth with cold water. Some people prefer an entire bath, but getting into very cold water often has a bad effect upon the circulation and breathing. The water should not be too cold at first until one becomes accustomed to the unusual stimulation.

Rub till dry and warm. Injury may follow if there is not reaction.

This program may be lengthened or shortened to suit individual needs.

Many exercises can be added by each one according to instinct. Some, for example, those turning to the side, except possibly the relaxing of the shoulders, may be shortened. The exercises may be lengthened also by practicing one a longer period of time, making repet.i.tions of a hundred or more. They may be shortened, too, by giving each movement a shorter period.

Each student must study himself and adapt the exercises according to need. Feelings of enjoyment, however, are not a safe guide. We are so apt to let the dull and stupid feeling take possession in the morning and omit the exercises for the day. It takes resolution to perform them but in a few minutes the reward comes in a feeling of satisfaction and rest. The exercises are usually the best means of removing the feeling of dullness. That, indeed, is one of their chief aims. Co-ordinating the performance and the joyous att.i.tude of man will soon cause the exercises to be developed into a habit and one will feel the need of them as much as he feels the need of food.

The exercises demand joy, expansion, extension, stretching, deep breathing, co-ordination of various parts and the specific accentuation of the movements and harmonious as well as rhythmic alternation.

In general, a person can arrange from this program, shorter ones of from five minutes to thirty, according to individual needs.

The principles underlying the exercises should be carefully considered.

This will enable students to remember more easily and more correctly to practice the successive exercises.

Moreover, in the practice of the exercises, as has been said, the aim should be always kept in mind. Thus the simplest action may be turned into the most important exercise by being practiced in accordance with principles and for a specific aim.

To aid those who wish a shorter program, one that will not take over ten minutes, the following may serve as a helpful guide.

1. Combine all exercises from one to seven:--laugh, expand the chest, breathe deeply, co-ordinating the b.a.l.l.s of the feet with the chest, and stretch. Emphasize all of these exercises. It may be wise to count say six specific, successive steps: 1, the expansion of the chest; 2, deep breathing; 3, laughter; 4, stretch; 5, gradual relaxation; 6, complete release.

One should be sure that each of these elements is practiced correctly.

It is wise at first to individualize them until they are normal and then such a combination becomes efficient and may be in fact advisable as a step in progress.

2. Combine exercises nine and ten:--that is, knead the stomach in combination with the pivot of the hips.

3. Exercises eleven and twelve in a similar way combine the kneading of the neck and throat with the pivotal action of the head.

4. Sixteen may be practiced in a way to unite fourteen and fifteen.

5. Eighteen and nineteen may be practiced as one. The movements, however, should be separated and may be alternated by pa.s.sing from the face to the head.

6. Exercise twenty, as many others, should always be practiced individually and separately.

7. Twenty may be combined, but not so well with eleven and twelve.

8. All the sitting exercises may be omitted or combined with the standing exercises taken before the exercises on the pole.

V

HOW TO PRACTICE THE EXERCISES

Since exercises are primarily mental it can be seen that it is not merely the movement but the mental and emotional att.i.tude toward that movement, in short, the conditions of its practice, upon which the accomplishment of right results most depend. An exercise performed with a feeling of antagonism, gloom, or perfunctorily without thought, will not accomplish nearly as much as one practiced with sympathy and joy.

Only thinking and feeling will establish the co-ordinations. Mere perfunctory performance of an exercise or a mechanical use of the will may produce certain local effects, and in this way may actually do harm, while the same exercise practiced with a feeling of joy and exhilaration will bring into co-ordination various parts, and, in fact, affect the whole organism. Practice the exercises accordingly for the fun of the thing; laugh, feel a joyous exultation.

Joyous normal emotion acts expansively. The circulation is quickened and the vital organs are stimulated to normal action. Without the awakening or enjoyment of life the vital forces show little response.

If anyone will examine himself in a state of anger he will feel that it is the lower part of his nature that is dominating him. He can realize that his muscles and vital organs are constricted and cramped. Who has not felt a deep feeling of bitterness, almost of poison, after a fit of anger? Who has not felt a certain depression, at times even of sickness, after antagonism or giving up to despondency?

There is also a feeling above negative emotions of certain dormant possibilities, certain affections and a better nature in the background.

In all true exercises this sub-conscious, better self should be the very centre of the endeavor.

So universally is true training and even the nature of an exercise misunderstood that it may be well to summarize a few points to secure intelligent practice.