Speaker 1: 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 one One stand erect with hands
at sides. Two inhale complete breath. Three raise the arms slowly,
keeping them rigid until the hands touch overhead. Four retain
the breath a few minutes with hands overhead. Five lower
hands slowly to sides, Exhale and slowly at the same time.
Six Practice cleansing breath Exercise two. One stand erect with
arms straight in front of you. Two inhale, complete breath
and retain. Three. Swing arms back as far as they
will go, then back to first position, then repeat several times,
returning the breath all the while. Four Exhale vigorously through mouth.
Five Practice cleansing breath Exercise three. One stand erect with
arms straight in front of you. Two inhale, complete breath.
Three 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. Four Exhale the breath vigorously through
the mouth. Five Practice cleansing breath Exercise four. One lie
on the floor with your face downward and palms of
hands flat upon the floor by your sides. Two inhale,
complete breath and retain. Three. Stiffen the body and raise
yourself up by the strength of your arms until you
rest on your hands and toes. Four, Then lower yourself
to original position. Repeat several times. Five Exhale vigorously through
your mouth. Six Practice cleansing breath Exercise five. One stand
erect with your palms against the wall. Two inhale, complete
breath and rotine. Three lower the chest to the wall,
resting your weight on your hands. Four then raise yourself
back with the arm muscles alone, keeping the body stiff.
Five exhil vigorously through the mouth. Six. Practice cleansing breath
Exercise six. One stand erect with arms akimbo, that is,
with hands resting around the waist and elbows standing out.
Two inhale, complete breath and retain. Three keep legs and
hips stiff, and bend well forward as if bowing at
the same time, exhaling slowly. Four return to first position
and take another complete breath. Five then bend backward, exhaling slowly.
Six return to first position and take a complete breath. Seven.
Then bend sideways, exhaling slowly. Vary by bending to right
and then to left. Eight. Practice cleansing breath Exercise seven.
One stand erect or sit erect with straight spinal column.
Two inhale complete breath, but instead of inhaling in a continuous,
steady stream, take a ser series of short, quick sniffs,
as if you were smelling aromatic salts or ammonia, and
did not wish to get too strong a width. Do
not exhale any of these little breaths, but add one
to the other until the entire lung space is filled. Three.
Retain for a few seconds. Four Exhale through the nostrils
in a long, rustful, sighing breath. Five practice cleansing broth.