system 94

94

tions” are to be performed. Wheil after practice the abdominal muscles are stronger and under better control, the assistance of the hands may be dispensed with.

Tiif. Rubbinc.s

Every time the trunk bas been bent backward (Fig. 68), stroke quickly downwards with the palms of the hands over the whole of the chest and abdomen. which should be weil distended. Then when tlie trunk commences its forward morement, the abdomen is pulled in as much as possible, after which the hands are drawn apart (Fig. 69) and carried round to the smali of the back as high up as is convemcnt (Fig. 70). With thumbs pointing downward, the rubbing is then continued over the loins, seat and back of the legs (Fig. 71) down to the ankles. The trunk is here bent as far downward as possible, with the back curved, and you then, without pausing, start to raise it again, the hands passing round the insteps and stroking up along the shins (Fig 72), and the frontsof the thighs (Fig. 73), where the hands are taken oh. Swing the body over backwards again, stroke once morę down the chest (Fig. 68). and the combined movement which bas just been described is repcated.

For women it is better not to take the hands away as they nse, but to stroke uninterruptedly frorn the instep up to the collar-bones, slipping the hands thence to the back as the forward movement begins (see " My System for Ladies ”).

The carious morements should glide evenly over into one another, and the strokes be long and continuous. Only on the smali of the back should one rab up and down a few times when one has become able to breathe out morę deeply, and hence have morę time to perform such extra movements during the exhalation. Twenty complete combined movements are performed. Every other time, or else the last ten times, stroke up the inside of the legs instead of up their fronts. The knees may at first be bent a little during the forward bending ; later on the legs should be kept rigid all the time. Do not forget the special moeements of the abdomen, which are highly beneficial to the intestines. This is the only exercise in the whole of " My System ’’ where the abdomen should be drawn in, but then it is done as completely as possible. and for a few short momcnts only, in that it is quickly alter-nated with a fuli " blowing out " of the abdomen. By this means a powerful internal massage is given. which has just the opposite effect to that of a continuous indrawing of the abdomen, which is so harmfnl, owing to the fact that there is no internal massage or movement at all

EXERCISE No. 12

Slow Trunk-Bending Sideways, with Half Knee-Bending and Rubbing upwards on Thighs and Hips and across the

Abdomen

Preliminary Movement

Stand with hands on hips, and feet wide apart. While exhaling deeply. bend the left knee, leaning the trunk at the same time sideways over the right leg, which must be kept quite straight. Then raise the