CHAPTER
XI.
THE SEVEN YOGI DEVELOPING EXERCISES
The following are the seven favorite
exercises of the Yogis for developing the
lungs, muscles, ligaments, air cells, etc.
They are quite simple but marvelously
effective.Do not let the simplicity of
these exercises make you lose interest,
for they are the result of careful
experiments and practice on the part of
the Yogis, and are the essence of numerous
intricate and complicated exercises, the
non-essential portions being eliminated
and the essential features retained.
(1) The retained breath.
This is a very important exercise which
tends to strengthen and develop the
respiratory muscles as well as the lungs,
and its frequent practice will also tend
to expand the chest.The Yogis have found
that an occasional holding of the breath,
after the lungs have been filled with the
Complete Breath, is very beneficial, not
only to the respiratory organs but to the
organs of nutrition, the nervous system
and the blood itself.They have found that
an occasional holding of the breath tends
to purify the air which has remained in
the lungs from former inhalations, and to
more fully oxygenate the blood.They also
know that the breath so retained gathers
up all the waste matter, and when the
breath is expelled it carries with it the
effete matter of the system, and cleanses
the lungs just as a purgative does the
bowels.The Yogis recommend this exercise
for various disorders of the stomach,
liver and blood, and also find that it
frequently relieves bad breath, which
often arises from poorly ventilated
lungs.We recommend students to pay
considerable attention to this exercise,
as it has great merits.The following
directions will give you a clear idea of
the exercise:
(1) Stand erect.
(2) Inhale a Complete Breath.
(3) Retain the air as long as you can
comfortably.
(4) Exhale vigorously through the open
mouth.
(5) Practice the Cleansing Breath.
At first you will be able to retain the
breath only a short time, but a little
practice will also show a great
improvement.Time yourself with a watch if
you wish to note your progress.
(2) Lung cell STIMULATION.
This exercise is designed to stimulate the
air cells in the lungs, but beginners must
not overdo it, and in no case should it be
indulged in too vigorously.Some may find a
slight dizziness resulting from the first
few trials, in which case let them walk
around a little and discontinue the
exercise for a while.
(1) Stand erect, with hands at sides.
(2) Breathe in very slowly and gradually.
(3) While inhaling, gently tap the chest
with the finger tips, constantly changing
position.
(4) When the lungs are filled, retain the
breath and pat the chest with the palms of
the hands.
(5) Practice the Cleansing Breath.
This exercise is very bracing and
stimulating to the whole body, and is a
well-known Yogi practice.Many of the air
cells of the lungs become inactive by
reason of incomplete breathing, and often
become almost atrophied.One who has
practiced imperfect breathing for years
will find it not so easy to stimulate all
these ill-used air cells into activity all
at once by the Complete Breath, but this
exercise will do much toward bringing
about the desired result, and is worth
study and practice.
(3) Rib STRETCHING.
We have explained that the ribs are
fastened by cartilages, which admit of
considerable expansion.In proper
breathing, the ribs play an important
part, and it is well to occasionally give
them a little special exercise in order to
preserve their elasticity.Standing or
sitting in unnatural positions, to which
many of the Western people are addicted,
is apt to render the ribs more or less
stiff and inelastic, and this exercise
will do much to overcome same.
(1) Stand erect.
(2) Place the hands one on each side of
the body, as high up under the armpits as
convenient, the thumbs reaching toward the
back, the palms on the side of the chest
and the fingers to the front over the
breast.
(3) Inhale a Complete Breath.
(4) Retain the air for a short time.
(5) Then gently squeeze the sides, at the
same time slowly exhaling.
(6) Practice the cleansing breath.
Use moderation in this exercise and do not
overdo its
(4) CHEST expansion.
The chest is quite apt to be contracted
from bending over one's work, etc.This
exercise is very good for the purpose of
restoring natural conditions and gaining
chest expansion.
(1) Stand erect.
(2) Inhale a Complete Breath.
(3) Retain the air.
(4) Extend both arms forward and bring the
two clenched fists together on a level
with the shoulder.
(5) Then swing back the fists vigorously
until the arms stand out straight sideways
from the shoulders.
(6) Then bring back to Position 4, and
swing to Position 5.
Repeat several times.
(7) Exhale vigorously through the opened
mouth.
(8) Practice the Cleansing Breath.
Use moderation and do not overdo this
exercise.
(5) WALKING exercise.
(1) Walk with head up, chin drawn slightly
in, shoulders back, and with measured
tread.
(2) Inhale a Complete Breath, counting
(mentally) 1, 2, 3, 4, 5, 6, 7, 8, one
count to each step, making the inhalation
extend over the eight counts.
(3) Exhale slowly through the nostrils,
counting as before--1, 2, 3, 4, 5, 6, 7,
8--one count to a step.
(4) Rest between breaths, continuing
walking and counting, I, 2, 3, 4, 5, 8, 7,
8, one count to a step.
(5) Repeat until you begin to feel
tired.Then rest for a while, and resume at
pleasure.Repeat several times a day.
Some Yogis vary this exercise by retaining
the breath during a 1, 2, 3, 4, count, and
then exhale in an eight-step
count.Practice whichever plan seems most
agreeable to you.
(6) MORNING exercise.
(1) Stand erect in a military attitude,
head up, eyes front, shoulders back, knees
stiff, hands at sides.
(2) Raise body slowly on toes, inhaling a
Complete Breath, steadily and slowly.
(3) Retain the breath for a few seconds,
maintaining the same position.
(4) Slowly sink to first position, at the
same time slowly exhaling the air through
the nostrils.
(5) Practice Cleansing Breath.
(6) Repeat several times, varying by using
right leg alone, then left leg alone.
(7) STIMULATING circulation.
(1) Stand erect.
(2) Inhale a Complete Breath and retain.
(3) Bend forward slightly and grasp a
stick or cane steadily and firmly, and
gradually exerting your entire strength
upon the grasp.
(4) Relax the grasp, return to first
position, and slowly exhale.
(5) Repeat several times.
(6) Finish with the Cleansing Breath.
This exercise may be performed without the
use of a stick or cane, by grasping an
imaginary cane, using the will to exert
the pressure.The exercise is a favorite
Yogi plan of stimulating the circulation
by driving the arterial blood to the
extremities, and drawing back the venous
blood to the heart and lungs that it may
take up the oxygen which has been inhaled
with the air.In cases of poor circulation
there is not enough blood in the lungs to
absorb the increased amount of oxygen
inhaled, and the system does not get the
full benefit of the improved breathing.
In such cases, particularly, It Is well to
practice this exercise, occasionally with
the regular Complete Breathing exercise.
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