(4) Stand erect, hands on hips. Inhale slowly and deeply, raising the shoulders as high as possible, then, with a jerk, drop them as low as possible, letting the breath escape slowly.

(5) Stand erect, hands at shoulders. Inhale, raising elbows sideways; exhale, bringing elbows down so as to strike the sides vigorously.

(6) Inhale deeply, then exhale slowly, at the same time clapping the chest with the palms of the hands, covering the entire surface.

(These six exercises are essential and sufficient. The following four may be practiced by those who are able to perform them and who have time and inclination to do so.)

(7) Stand erect, hands at sides. Inhale slowly and deeply, at the same time bringing the hands, palms up, in front of the body to the height of the shoulders. Exhale, at the same time turning the palms downward and bringing the hands down in an outward circle.

(8) Stand erect, the right arm raised upward, the left crossed behind the back. Lean far back, then bend forward and touch the floor with the right hand, without bending the knees, as far in front of the body as possible. Raise the body to original posture, reverse position of arms, and repeat the exercise. Inhale while leaning backward and changing position of arms, exhale while bending forward.

(9) Position erect, feet well apart, both arms raised. Lean back, inhaling, then bend forward, exhaling, touching the floor with both hands between the legs as far back as possible.

(10) Horizontal position, supporting the body on palms and toes.

Swing the right hand upward and backward, flinging the body to the left side, resting on the left hand and the left foot. Return to original position, repeat the exercise, flinging the body to the right side. Inhale while swinging backward, exhale while returning to position.

Diaphragmatic Breathing

The diaphragm is a large, flat muscle, resembling a saucer, which forms the division between the chest cavity and the abdominal cavity. By downward expansion it causes the lungs to expand likewise and to suck in the air. The pressure of air being greater on the outside of the body than within, it rushes in and fills the vacuum created by the descending diaphragm. As the diaphragm relaxes and becomes contracted to its original size and position, the air is expelled from the body.

(11) (To stimulate the action of the diaphragm)

Lie flat on floor or mattress, the head unsupported. Relax the muscles all over the body, then inhale deeply with the diaphragm only, raising the wall of the abdomen just below the ribs without elevating either the chest or the lower abdomen. Take about four seconds to inhale, then exhale in twice that length of time, contracting the abdomen below the ribs.

(12) (Internal ma.s.sage)

Lie on your back on a bed or couch, knees raised. Relax thoroughly, exhale and hold the breath after exhalation. While doing so, push the abdomen out and draw it in as far as possible each way. Repeat these movements as long as you can hold the breath without straining, then breathe deeply and regularly for several minutes, then repeat the ma.s.sage movements.

Next to deep breathing, I consider this practice of greater value than any other physical exercise. It imparts to the intestines an other abdominal organs a "washboard" motion which acts as a powerful stimulant to all the organs in the abdominal cavity. Internal ma.s.sage is especially beneficial in chronic constipation. This exercise may be performed also while standing or walking. It should be practiced two or three times daily.

Breathing Exercises to Be Taken in Bed

(13) With hands at side, inhale slowly and deeply, as directed in Exercise Number (1), filling and emptying the lungs as much as possible, but without straining. Practice first lying on the back, then on each side.

(14) Using one-or two-pound dumbbells, position rec.u.mbent on back, arms extended sideways, dumbbells in hands. Raise the arms with elbows rigid, cross arms over the chest as far as possible, at the same time expelling the air from the lungs. Extend the arms to the sides, inhaling deeply and raising the chest.

(15) Lie flat on the back, arms at sides. Grasping the dumbbells, extend the arms backward over the head, inhaling. Leave them in this position for a few seconds, then raise them straight above the chest, and lower them slowly to the original position. Exhale during the second half of this exercise.

As a variation, cross the arms in front of the body instead of bringing to sides.

Rhythmical Breathing

It is a fact not generally known to us western people (our attention had to be called to it by the "Wise Men of the East"), that in normal, rhythmical breathing exhalation and inhalation take place through one nostril at a time: for about one hour through the right nostril and then for a like period through the left nostril.

The breath entering through the right nostril creates positive electro-magnetic currents, which pa.s.s down the right side of the spine, while the breath entering through the left nostril sends negative electro-magnetic currents down the left side of the spine.

These currents are transmitted by way of the nerve centers or ganglia of the sympathetic nervous system, which is situated alongside the spinal column, to all parts of the body.

In the normal, rhythmical breath exhalation takes about twice the time of inhalation. For instance, if inhalation require four seconds, exhalation, including a slight natural pause before the new inhalation, requires eight seconds.

The balancing of the electro-magnetic energies in the system depends to a large extent upon this rhythmical breathing, hence the importance of deep, un.o.bstructed, rhythmic exhalation and inhalation.

In order to establish the natural rhythm of the breath when it has been impaired through catarrhal affections, wrong habits of breathing, or other causes, the following exercise, practiced not less than three times a day (preferably in the morning upon arising, at noon, and at night), will prove very beneficial in promoting normal breathing and creating the right balance between the positive and the negative electro-magnetic energies in the organism.

The Alternate Breath

Exhale thoroughly, then close the right nostril and inhale through the left. After a slight pause change the position of the fingers and expel the breath slowly through the right nostril. Now inhale through the right nostril and, reversing the pressure upon the nostrils, exhale through the left.

Repeat this exercise from five to ten times, always allowing twice as much time for exhalation as for inhalation. That is, count three, or four, or six for inhalation and six, eight, or twelve, respectively, for exhalation, according to your lung capacity. Let your breaths be as deep and long as possible, but avoid all strain.

This exercise should always be performed before an open window or, better yet, in the open air, and the body should not be constricted and hampered by tight or heavy clothing.

Alternate breathing may be practiced standing, sitting, or in the rec.u.mbent position. The spine should at all times be held straight and free, so that the flow of the electro-magnetic currents be not obstructed. If taken at night before going to sleep, the effect of this exercise will be to induce calm, restful sleep.

While practicing the "alternate breath," fix your attention and concentrate your power of will upon what you axe trying to accomplish. As you inhale through the right nostril, will the magnetic currents to flow along the right side of the spine, and as you inhale through the left nostril, consciously direct the currents to the left side.

There is more virtue in this exercise than one would expect, considering its simplicity. It has been in practice among the Yogi of India since time immemorial.

The wise men of India knew that with the breath they absorbed not only the physical elements of the air, but life itself. They taught that this primary force of all forces, from which all energy is derived, ebbs and flows in rhythmical breath through the created universe. Every living thing is alive by virtue of and by partaking of this cosmic breath.

The more positive the demand, the greater the supply. Therefore, while breathing deeply and rhythmically in harmony with the universal breath, will to open yourself more fully to the inflow of the life force from the source of all life in the innermost parts of your being.

This intimate connection of the individual soul with the great reservoir of life must exist. Without it life would be an impossibility.

Warning

While the alternate breathing exercises are very valuable for overcoming obstructions in the air pa.s.sages, for establis.h.i.+ng the habit of rhythmic breathing and for refining and accelerating the vibratory activities on the physical and spiritual planes of being, they must be practiced with great caution. These, and other "Yogi"

breathing exercises, are powerful means for developing abnormal psychical conditions. They are therefore especially dangerous to those who are already inclined to be physically and mentally negative and sensitive. Such persons must avoid all practices which tend to refine excessively the physical body and to develop prematurely and abnormally the sensory organs of the spiritual body.

The most dangerous of these methods are long extended fasting, raw food diet, that, is, a diet consisting of fruits, nuts, oils and raw vegetables and excluding the dalry products, "Yogi" breathing, and "sitting in the silence." That is, sitting in darkness, in seclusion or in company with others, while keeping the mind in a pa.s.sive, receptive condition for extraneous impressions. These practices tend to develop very dangerous phases of abnormal and subjective psychism, such as clairvoyance, clairaudience, mediums.h.i.+p and obsession.

Chapter x.x.xI

Physical Exercise

Aside from breathing, gymnastics in general--or in the case of illness or deformity, special corrective and curative exercises--should be taken every day.

Physical exercise has similar effects upon the system as hydrotherapy, ma.s.sage and manipulative treatment. It stirs up the morbid acc.u.mulations in the tissues, stimulates the arterial and venous circulation, expands the lungs to their fullest capacity, thereby increasing the intake of oxygen, and most effectively promotes the elimination of waste and morbid materials through skin, kidneys, bowels and the respiratory tract.

Furthermore, well-adapted, systematic physical exercises tend to correct dislocations of spinal vertebrae and other bony structures.

They relax and soften contracted and hardened muscles and ligaments and tone up those tissues which are weakened and abnormally relaxed.

Regular physical exercise means increased blood supply, improved nutrition and better drainage for all the vital organs of the body.

By means of systematic exercise, combined with deep breathing, the liberation and distribution of electromagnetic energies in the system are also greatly promoted.

Most persons who have to work hard physically are under the impression that they need not take special exercises. This, however, is a mistake. In nearly all kinds of physical labor only certain parts of the body are called into action and only certain sets of muscles exercised, while others remain inactive. This favors unequal development, which is injurious to the organism as a whole. It is most necessary that the ill effects of such one-sided activity be counteracted by exercises and movements that bring into active play all the different parts of the body, especially those that are neglected during the hours of work.