Speaker 1: Seven minor Yogi exercises. This chapter is composed of seven
Speaker 1: minor yogi breathing exercises, bearing no special names, but each
Speaker 1: distinct and separate from the others and having a different
Speaker 1: purpose in view. Each student will find several of these
Speaker 1: exercises best adapted to the special requirements of his particular case.
Speaker 1: Although we have styled these exercises minor exercises, they are
Speaker 1: quite valuable and useful, or they would not appear in
Speaker 1: this book. They give one a condensed course in physical
Speaker 1: culture and lung development, and might readily be padded out
Speaker 1: and elaborated into a small book on these subjects. They have,
Speaker 1: of course an additional value, as yogi breathing forms a
Speaker 1: part of each exercise. Do not pass them by because
Speaker 1: they are marked minor. Some one or more of these
Speaker 1: exercises may be just what you need. Try them and
Speaker 1: decide for yourself. Exercise one One stand erect with hands
Speaker 1: at sides. Two inhale complete breath. Three raise the arms slowly,
Speaker 1: keeping them rigid until the hands touch overhead. Four retain
Speaker 1: the breath a few minutes with hands overhead. Five lower
Speaker 1: hands slowly to sides, Exhale and slowly at the same time.
Speaker 1: Six Practice cleansing breath Exercise two. One stand erect with
Speaker 1: arms straight in front of you. Two inhale, complete breath
Speaker 1: and retain. Three. Swing arms back as far as they
Speaker 1: will go, then back to first position, then repeat several times,
Speaker 1: returning the breath all the while. Four Exhale vigorously through mouth.
Speaker 1: Five Practice cleansing breath Exercise three. One stand erect with
Speaker 1: arms straight in front of you. Two inhale, complete breath.
Speaker 1: Three Swing arms around in a circle, backward a few times,
Speaker 1: then reverse a few times, retaining the breath all the while.
Speaker 1: You may vary this by rotating them alternately, like the
Speaker 1: sails of a windmill. Four Exhale the breath vigorously through
Speaker 1: the mouth. Five Practice cleansing breath Exercise four. One lie
Speaker 1: on the floor with your face downward and palms of
Speaker 1: hands flat upon the floor by your sides. Two inhale,
Speaker 1: complete breath and retain. Three. Stiffen the body and raise
Speaker 1: yourself up by the strength of your arms until you
Speaker 1: rest on your hands and toes. Four, Then lower yourself
Speaker 1: to original position. Repeat several times. Five Exhale vigorously through
Speaker 1: your mouth. Six Practice cleansing breath Exercise five. One stand
Speaker 1: erect with your palms against the wall. Two inhale, complete
Speaker 1: breath and rotine. Three lower the chest to the wall,
Speaker 1: resting your weight on your hands. Four then raise yourself
Speaker 1: back with the arm muscles alone, keeping the body stiff.
Speaker 1: Five exhil vigorously through the mouth. Six. Practice cleansing breath
Speaker 1: Exercise six. One stand erect with arms akimbo, that is,
Speaker 1: with hands resting around the waist and elbows standing out.
Speaker 1: Two inhale, complete breath and retain. Three keep legs and
Speaker 1: hips stiff, and bend well forward as if bowing at
Speaker 1: the same time, exhaling slowly. Four return to first position
Speaker 1: and take another complete breath. Five then bend backward, exhaling slowly.
Speaker 1: Six return to first position and take a complete breath. Seven.
Speaker 1: Then bend sideways, exhaling slowly. Vary by bending to right
Speaker 1: and then to left. Eight. Practice cleansing breath Exercise seven.
Speaker 1: One stand erect or sit erect with straight spinal column.
Speaker 1: Two inhale complete breath, but instead of inhaling in a continuous,
Speaker 1: steady stream, take a ser series of short, quick sniffs,
Speaker 1: as if you were smelling aromatic salts or ammonia, and
Speaker 1: did not wish to get too strong a width. Do
Speaker 1: not exhale any of these little breaths, but add one
Speaker 1: to the other until the entire lung space is filled. Three.
Speaker 1: Retain for a few seconds. Four Exhale through the nostrils
Speaker 1: in a long, rustful, sighing breath. Five practice cleansing broth.