system 98

toscs its *' tuhby " appcarance. Hut it is a wrony way to try an«1 get rid uf it bv keeping the abdomcn indrawu.

When wcll adwmod. one nmy perfnrm Ilu* fnllnwitig extra rubbing d u ring each cxhalatiuu ; a-i the lower band lias passed acr« >ss tłu* abdomen. it contitmes in a la ryt*, emu piele < in. le upw.trds and tlicn across tIn* chest (l*'ig. .Si), of mur-a* again>t the dinetioii m the stornach ^trukc. tlien downwards, and liually • *n« ** nn>rt* acro» tłu* abdomen. SimultatRuusIy tłu* upj»er iiand is swung nmn<| betwcen tłu- shonldor liladcs (with palm mitward . irom wh*r*- it. logether with tłu* lorcarm. inakes a loiig s\v.vp down th«* bark. and imisln- aeross tlu* seat (as is also done in I'xer< ise    15).

K\KKClSi:    No. 13

Slow Trunk-Twistings to Alternute Sidi*s. together with Kubbing wrtically of Sides and l.oins.

Pk KLIM IN AK V MoVEMENT

Sitting : In order to get the best results. i.e. suppleness in tłu.* waist, it js a goud plan to sit on a stool nr chair with your back t*» a mirror. <irip the chair hgs with your feet and face tho back uf the < hair. In <»ther words. sit astride. Tłu- se.it mtist not inove ¹ Wlnlst inhaling fully, slowly twist tu tłu* left in tlie waist till you ean l«»ok intn the mirror. with right arin aeross tli*- abdomen. left arni iii the holluw of the