system 64

64

EXERC1SE No. 1 Slow Trunk-Circling

Tliis cxercise is put first in the " System,” because, when carried out in its original form (third degree, see Figs. 7-10), it is excellent for thoroughly stretching the whole body when one has jumped out of bed in the morning. As it is, ho\vever, somewhat difficult 10 perform cor-rectly by beginners, these should not immcdiately tackie it, but ought, durińg the first weeks, to follow the programme set out on page 52.

First Degree

Stand with feet astride, hands on hips (" hips firm "), with thumbs to the rear. Bend the upper part of the body to the left, from the hips, then backwards (see Fig. 5), next to the right, then to the front, while the seat is pushed out backwards, and finally to the left again. Here one has the four points which the trunk should pass when one begins to circle it round. As will be seen, the exercise is a combination of side-ways bending and forward-backward leaning; whereas turning or twisting of the body must not take place here. The body should therefore continually" face the same front, that is forward. during the whole exercise. AU movement should take place in the waist, while the head is held steadily in a natural position. It is recommended to let the eyes rest on a point straight to the front and slightly raised. To let them roli round from floor to ceilirig and walls inakes the correct carrying out of the exercise impossible and brings forth dizziness. Be careful not to bend the back during the forward leaning, it should be quite straight with the abdomen distended. As soon as the four positions have been mastered, especiaUy the rather difficult forward leaning, begin to "round off ” these " corners,” in that the body swings round steadily in circles, first five times one way, and then five the other. The movement must be suited to the fuli respiration; inspiration during the back lialf of each • • circle ” and expiration during the fonvard half.

Second Degree

Hands at " neck rest,” elbows weU back, which is difficult during the forward half of the circle, Body morements and breathing same as First Degree. Don't drop the head and elbows or curve the back when leaning forward ! (Fig. 6.)

Third Degree

The arms are held well stretched upwards, touching the ears, the hands folded and wrists bent at right angles to the forearm (Figs. 7-10). The arms are still held tight to the head during forward leaning ; it is a