system 93

93

ready to hegin an absolutely corresponding action (but replace the word " right " with " left.” and \ice versa, in the abovc dcscription).

It will bc scen that cuch complete móvcment faJłs into a measure of five beats wliicb. with a vc*i y littlo practice, will proceed mechanically to your counting one, two, three, four, five. There should be ample timo for ten of these movements of ńve beats, beginning with thc right and the left hand altcrnatcly. When you have really learnt the exercise, <lo not count with each beat, but only each complete movement. Exhale during the first 2^ beats and inhale during thc last 2I beats. bccause it is natura! to start inhalation at the moment you bogiń to upen the arms just beforc they are slapped A preliminary inhalation is taken while the arms aro bcing raised slowly to the front hefore starting the exercise.

The outsides of the arms are rubbed considerably morę than thc insides, the skin on the back of the arms always needing it morę ; after some time has elapsed. the arms and shouklers have grown firm and round and the skin feels likc satin—with no roughness on the lnack of the upper arm, and no wrinkles at the elbow.

Not until after long practice. when one can tako very fuli respira-tions, should two complete movements be performed during one respira-tion ; that is, ńve beats during inhalation and live whilst exhaling.

The rubbing is combincd with the full-knee-bendings by sinking down simultaneously with thc first beat (Fig. 61) and rising during the second. There are therefore no leg movements during thc last three beats of each complete rubbing-movoment.

EXERCISE No. 11

Fuli slow Backward and Forward Bending with Rubbings of Front and Back of Body lengthwise and Abdominal Movements

Preliminary Moyements

A.    Trunk bending,—Stand with feet apart and hands on hips. Bond the trunk and head slowly backward as far as possible, while inhaling (see Fig. 66). Then whilst cxhaling bring thc trunk forward and continue to bend it completely downward. Then risc and bend once morę baekwards. inhaling. Perform 20 such double movements with 20 fuli respirations.

The trunk is moved steadily without pausing at either end. During the forward-downward bending thc muscles of the back and neck should relax, so that the weight of the trunk and head helps to “ puli “ downw^ards until you can look through your 'egs. The knees are bent as little as possible. Do not forget to begin the cxhalation m time, so as to avoid holding the breath. If you feel dizzy at first you iuay support yourself with one hand.

B.    Abdominal movements.—-Lay the hands fiat on the “ stornach.” Fili the lower part of the lungs with air till the abdominal wali is dis-tended. Then empty again this portion of tlie lungs whilst pulling with the hands. so that the relaxed abdomen is pressed inwards and upwards under the ribs (Fig. 67). Twenty such “abdominal respira-