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Speaker 1: The seven Yogi developing exercises. The following are the seven

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favorite exercises of the Yogis for developing the lungs, muscles, ligaments,

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air cells, et cetera. They are quite simple but marvelously effective.

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Do not let the simplicity of these exercises make you

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lose interest, for they are the result of careful experiments

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and practice on the part of the Yogis, and are

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the essence of numerous intricate and complicated exercises, the non

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essential portions being eliminated and the essential features retain. One

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the retained breath. This is a very important exercise which

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tends to strengthen and develop the respiratory muscles as well

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as the lungs, and its frequent practice will also tend

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to expand the chest. The Yogis have found that an

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occasional holding of the breath after the lungs have been

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filled with the complete breath, is very beneficial not only

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to the respiratory organs, but to the organs of nutrition,

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the nervous system, and the blood itself. They have found

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that an occasional holding of the breath tends to purify

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the air which has remained in the lungs from former

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inhalations and to more fully oxygenate the blood. They also

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know that the breath so retained gathers up all the

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waste matter, and when the breath is expelled, it carries

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with it the effort matter of the system and cleanses

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the lungs, just as a purgative does the bowels. The

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jogis recommend this exercise for various disorders of the stomach, liver,

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and blood, and also find that it frequently relieves bad breath,

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which often arises from poorly ventilated lungs. We recommend students

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to pay considerable attention to this exercise, as it has

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great merits. The following directions will give you a clear

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idea of the exercise. One stand erect two inhale, complete breath.

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Three routine the air as long as you can comfortably.

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Four exhil vigorously through the open mouth. Five practice the

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cleansing breath. At first, you will be able to retain

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the breath only a short time, but a little practice

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will also show a great improvement. Time yourself with the

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watch if you wish to note your progress. Two Long

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cell stimulation. This exercise is designed to stimulate the air

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cells and the lungs. But beginners must not overdo it,

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and in no case should it be indulged in too vigorously.

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Some may find a slight dizziness resulting from the first

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few trials, in which case let them walk around a

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little and discontinue the exercise for a while. One stand

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erect with hands at sides. Two, Breathe in very slowly

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and gradually. Three, While inhaling, gently tap the chess with

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the finger tips, constantly changing position. Four, when the lungs

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are filled, retaine the breath, and pat the chests with

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the palms of the hands. Five practice the cleansing breath.

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This exercise is very bracing and stimulating to the whole body,

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and is a well known Yogi practice. Many of the

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air cells of the lungs become inactive by reason of

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incomplete breathing, and often become almost atrophied. One who has

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practiced in perfect breathing for years will find it not

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so easy to stimulate all these ill used air cells

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into activity all at once by the complete breath. But

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this exercise will do much toward bringing about the desired result,

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and is worse study in practice. Three ribs stretching. We

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have explained that the ribs are fastened by cartilages, which

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admit of considerable expansion. In proper breathing, the ribs play

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an important part, and it as well to occasionally give

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them a little special exercise in order to preserve their elasticity.

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Standing or sitting in unnatural positions to which many of

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the Western people are addicted is apt to render the

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ribs more or less stiff and inelastic, and this exercise

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will do much to overcome sein One stand erect. Two.

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Place the hands, one on each side of the body,

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as high up under the armpits as convenient, the thumbs

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reaching toward the back, the palms on the side of

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the chest, and the fingers to the front over the breast.

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Three inhale complete breath. Four. Retain the air for a

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short time. Five, then gently squeezed the sides at the

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same time slowly exhaling. Six. Practice the cleansing breath. Use

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this moderation in this exercise, and do not overdo it.

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Four Chest expansion. The chest is quite apt to be

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contracted from bending over one's work, et cetera. This exercise

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is very good for the purpose of restoring natural conditions

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and gaining chest expansion. One stand erect two inhale a

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complete breath. Three retain the air. Four, extend both arms

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forward and bring the two clinched fists together on a

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level with the shoulder. Five. Then swing back the fists

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vigorously until the arms stand out straight sideways from the shoulders. Six.

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Then bring back to position four and swing to position five.

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Repeat several times. Seven. Exhale vigorously through the open mouth. Eight.

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Practice the cleansing breath. Use moderation, and do not overdo this.

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Exercise five Walking exercise One walk with head up, chin

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drawn slightly in shoulders back, and with measured tread. Two

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inhale complete breath, counting mentally one two, three, four, five, six, seven, eight,

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one count to each step, making the inhalation extend over

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the eight counts. Three exhale slowly through the nostrils, counting

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as before. One two, three, four, five, six, seven, eight,

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one count to a step. Four, rest between bruths, continuing

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walking and counting. One two, two, three, four, five, six

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seven eight, one count to a step. Five Repeat until

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you begin to feel tired. Then rest for a while

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and resume it pleasure. Repeat several times a day. Some yogis.

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Vary this exercise by retaining the breath during a one, two,

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three fourth count and then exhale in an eight step count.

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Practice whichever plan seems most agreeable to you. Six Morning exercise.

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One stand erect in a military attitude, head up, eyes,

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front shoulders, back, knees, stiff hands its sides. Two raise

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bodies slowly on toes, inhaling a complete breath, steadily and slowly.

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Three retaine the breath for a few seconds, maintaining the

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same position. Four slowly sink to first position, at the

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same time slowly exhaling the air through the nostrils. Five

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practice cleansing broth. Six Repeat several times, varying by using

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right leg alone, then left leg alone. Seven. Stimulating circulation.

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One stand erect two inhale complete breath and retain. Three

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bend forde slightly and grasp a stick or cane steadily

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and firmly and gradually, exerting your entire strength upon the grass.

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Four relax the grass, return to first position, and slowly exhale.

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Five Repeat several times. Six finish with the cleansing breath.

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This exercise may be performed without the use of a

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stick or cane by grasping an imaginary cane using the

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will to exert the pressure. Exercise is a favorite Yogi

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plan of stimulating the circulation by driving the arterial blood

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to the extremities and drawing back the venous blood to

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the heart and lungs that it may take up the

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oxygen which has been inhaled with ye air. In cases

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of poor circulation, there is not enough blood in the

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lungs to absorb the increased amount of oxygen inhale, and

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the system does not get the full benefit of the

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improved breathing. In such cases particularly, it is well to

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practice this exercise occasionally with the regular complete breathing exercise