Science of Breath
CHAPTER
XII. SEVEN MINOR YOGI EXERCISES
This chapter is
composed of seven minor Yogi Breathing
Exercises, bearing no special names, but
each distinct and separate from the others
and having a different purpose in view. Each
student will find several of these exercises
best adapted to the special requirements of
his particular case. Although we have styled
these exercises 'minor exercises' they are
quite valuable and useful, or they would not
appear in this book. They give one a
condensed course in 'Physical Culture' and
'Lung Development' and might readily be
'padded out' and elaborated into a small
book on these subjects. They have, of
course, an additional value, as Yogi
Breathing forms a part of each exercise. Do
not pass them by because they are marked
'minor.' Some one or more of these exercises
may be just what you need. Try them and
decide for yourself.
Exercise I.
(1) Stand erect with hands at sides.
(2) Inhale Complete Breath.
(3) Raise the arms slowly, keeping them
rigid until the hands touch over head.
(4) Retain the breath a few minutes with
hands over head.
(5) Lower hands slowly to sides, exhaling
slowly at same time.
(6) Practice Cleansing Breath.
Exercise II.
(1) Stand erect, with arms straight In front
of you.
(2) Inhale Complete Breath and retain.
(3) Swing arms back as far as they will go;
then back to first position; then
repeat several times, returning the
breath all the while.
(4) Exhale vigorously through mouth.
(5) Practice Cleansing Breath.
Exercise III.
(1) Stand erect with arms straight In front
of you,
(2) Inhale Complete Breath.
(3) Swing arms around in a circle, backward,
a few times. Then reverse a few times,
retaining the breath all the while. You may
vary this by rotating them alternately like
the sails of a windmill.
(4) Exhale the breath vigorously through the
mouth.
(5) Practice Cleansing Breath.
Exercise IV.
(1) Lie on the floor with your face downward
and palms of hands flat upon the floor
by your sides.
(2) Inhale Complete Breath and retain.
(3) Stiffen the body and raise yourself up
by the strength of your arms until you
rest on your hands and toes
(4) Then lower yourself to original
position. Repeat several times.
(5) Exhale vigorously through your mouth.
(6) Practice Cleansing Breath.
Exercise V.
(1) Stand erect with your palms against the
wall.
(2) Inhale Complete Breath and retain.
(3) Lower the chest to the wall, resting
your weight on your hands.
(4) Then raise yourself back with the arm
muscles alone, keeping the body stiff.
(5) Exhale vigorously through the mouth.
(6) Practice Cleansing Breath.
Exercise VI.
(1) Stand erect with arms 'akimbo' that is,
with hands resting around the waist
and elbows standing out.
(2) Inhale Complete Breath and retain.
(3) Keep legs and hips stiff and bend well
forward, as If bowing, at the same
time exhaling slowly.
(4) Return to first position and take
another Complete Breath.
(5) Then bend backward, exhaling slowly.
(6) Return to first position and take a
Complete Breath.
(7) Then bend sideways, exhaling slowly.
(Vary by bending to right and then to
left.)
(8) Practice Cleansing Breath.
Exercise VII.
(1) Stand erect, or sit erect, with straight
spinal column.
(2) Inhale a Complete Breath, but instead of
inhaling in a continuous steady stream, take
a series of short, quick 'sniffs' as if you
were smelling aromatic salts or ammonia and
did not wish to get too strong a 'whiff.' Do
not exhale any of these little breaths, but
add one to the other until the entire lung
space Is filled.
(3) Retain for a few seconds.
(4) Exhale through the nostrils in a long,
restful, sighing breath.
(5) Practice Cleansing Breath.
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