Speaker 1: The seven Yogi developing exercises. The following are the seven
favorite exercises of the Yogis for developing the lungs, muscles, ligaments,
air cells, et cetera. 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 retain. One
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 effort matter of the system and cleanses
the lungs, just as a purgative does the bowels. The
jogis 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. One stand erect two inhale, complete breath.
Three routine the air as long as you can comfortably.
Four exhil vigorously through the open mouth. Five 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 the
watch if you wish to note your progress. Two Long
cell stimulation. This exercise is designed to stimulate the air
cells and 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. One stand
erect with hands at sides. Two, Breathe in very slowly
and gradually. Three, While inhaling, gently tap the chess with
the finger tips, constantly changing position. Four, when the lungs
are filled, retaine the breath, and pat the chests with
the palms of the hands. Five 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 in perfect 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 worse study in practice. Three ribs 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 as 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 sein One stand erect. Two.
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.
Three inhale complete breath. Four. Retain the air for a
short time. Five, then gently squeezed the sides at the
same time slowly exhaling. Six. Practice the cleansing breath. Use
this moderation in this exercise, and do not overdo it.
Four Chest expansion. The chest is quite apt to be
contracted from bending over one's work, et cetera. This exercise
is very good for the purpose of restoring natural conditions
and gaining chest expansion. One stand erect two inhale a
complete breath. Three retain the air. Four, extend both arms
forward and bring the two clinched fists together on a
level with the shoulder. Five. Then swing back the fists
vigorously until the arms stand out straight sideways from the shoulders. Six.
Then bring back to position four and swing to position five.
Repeat several times. Seven. Exhale vigorously through the open mouth. Eight.
Practice the cleansing breath. Use moderation, and do not overdo this.
Exercise five Walking exercise One walk with head up, chin
drawn slightly in shoulders back, and with measured tread. Two
inhale complete breath, counting mentally one two, three, four, five, six, seven, eight,
one count to each step, making the inhalation extend over
the eight counts. Three exhale slowly through the nostrils, counting
as before. One two, three, four, five, six, seven, eight,
one count to a step. Four, rest between bruths, continuing
walking and counting. One two, two, three, four, five, six
seven eight, one count to a step. Five Repeat until
you begin to feel tired. Then rest for a while
and resume it pleasure. Repeat several times a day. Some yogis.
Vary this exercise by retaining the breath during a one, two,
three fourth count and then exhale in an eight step count.
Practice whichever plan seems most agreeable to you. Six Morning exercise.
One stand erect in a military attitude, head up, eyes,
front shoulders, back, knees, stiff hands its sides. Two raise
bodies slowly on toes, inhaling a complete breath, steadily and slowly.
Three retaine the breath for a few seconds, maintaining the
same position. Four slowly sink to first position, at the
same time slowly exhaling the air through the nostrils. Five
practice cleansing broth. Six Repeat several times, varying by using
right leg alone, then left leg alone. Seven. Stimulating circulation.
One stand erect two inhale complete breath and retain. Three
bend forde slightly and grasp a stick or cane steadily
and firmly and gradually, exerting your entire strength upon the grass.
Four relax the grass, return to first position, and slowly exhale.
Five Repeat several times. Six 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. 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 ye air. In cases
of poor circulation, there is not enough blood in the
lungs to absorb the increased amount of oxygen inhale, 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