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<v Speaker 1>Seven minor Yogi exercises. This chapter is composed of seven

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<v Speaker 1>minor yogi breathing exercises, bearing no special names, but each

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<v Speaker 1>distinct and separate from the others and having a different

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<v Speaker 1>purpose in view. Each student will find several of these

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<v Speaker 1>exercises best adapted to the special requirements of his particular case.

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<v Speaker 1>Although we have styled these exercises minor exercises, they are

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<v Speaker 1>quite valuable and useful, or they would not appear in

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<v Speaker 1>this book. They give one a condensed course in physical

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<v Speaker 1>culture and lung development, and might readily be padded out

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<v Speaker 1>and elaborated into a small book on these subjects. They have,

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<v Speaker 1>of course an additional value, as yogi breathing forms a

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<v Speaker 1>part of each exercise. Do not pass them by because

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<v Speaker 1>they are marked minor. Some one or more of these

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<v Speaker 1>exercises may be just what you need. Try them and

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<v Speaker 1>decide for yourself. Exercise one One stand erect with hands

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<v Speaker 1>at sides. Two inhale complete breath. Three raise the arms slowly,

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<v Speaker 1>keeping them rigid until the hands touch overhead. Four retain

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<v Speaker 1>the breath a few minutes with hands overhead. Five lower

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<v Speaker 1>hands slowly to sides, Exhale and slowly at the same time.

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<v Speaker 1>Six Practice cleansing breath Exercise two. One stand erect with

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<v Speaker 1>arms straight in front of you. Two inhale, complete breath

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<v Speaker 1>and retain. Three. Swing arms back as far as they

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<v Speaker 1>will go, then back to first position, then repeat several times,

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<v Speaker 1>returning the breath all the while. Four Exhale vigorously through mouth.

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<v Speaker 1>Five Practice cleansing breath Exercise three. One stand erect with

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<v Speaker 1>arms straight in front of you. Two inhale, complete breath.

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<v Speaker 1>Three Swing arms around in a circle, backward a few times,

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<v Speaker 1>then reverse a few times, retaining the breath all the while.

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<v Speaker 1>You may vary this by rotating them alternately, like the

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<v Speaker 1>sails of a windmill. Four Exhale the breath vigorously through

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<v Speaker 1>the mouth. Five Practice cleansing breath Exercise four. One lie

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<v Speaker 1>on the floor with your face downward and palms of

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<v Speaker 1>hands flat upon the floor by your sides. Two inhale,

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<v Speaker 1>complete breath and retain. Three. Stiffen the body and raise

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<v Speaker 1>yourself up by the strength of your arms until you

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<v Speaker 1>rest on your hands and toes. Four, Then lower yourself

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<v Speaker 1>to original position. Repeat several times. Five Exhale vigorously through

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<v Speaker 1>your mouth. Six Practice cleansing breath Exercise five. One stand

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<v Speaker 1>erect with your palms against the wall. Two inhale, complete

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<v Speaker 1>breath and rotine. Three lower the chest to the wall,

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<v Speaker 1>resting your weight on your hands. Four then raise yourself

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<v Speaker 1>back with the arm muscles alone, keeping the body stiff.

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<v Speaker 1>Five exhil vigorously through the mouth. Six. Practice cleansing breath

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<v Speaker 1>Exercise six. One stand erect with arms akimbo, that is,

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<v Speaker 1>with hands resting around the waist and elbows standing out.

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<v Speaker 1>Two inhale, complete breath and retain. Three keep legs and

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<v Speaker 1>hips stiff, and bend well forward as if bowing at

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<v Speaker 1>the same time, exhaling slowly. Four return to first position

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<v Speaker 1>and take another complete breath. Five then bend backward, exhaling slowly.

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<v Speaker 1>Six return to first position and take a complete breath. Seven.

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<v Speaker 1>Then bend sideways, exhaling slowly. Vary by bending to right

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<v Speaker 1>and then to left. Eight. Practice cleansing breath Exercise seven.

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<v Speaker 1>One stand erect or sit erect with straight spinal column.

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<v Speaker 1>Two inhale complete breath, but instead of inhaling in a continuous,

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<v Speaker 1>steady stream, take a ser series of short, quick sniffs,

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<v Speaker 1>as if you were smelling aromatic salts or ammonia, and

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<v Speaker 1>did not wish to get too strong a width. Do

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<v Speaker 1>not exhale any of these little breaths, but add one

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<v Speaker 1>to the other until the entire lung space is filled. Three.

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<v Speaker 1>Retain for a few seconds. Four Exhale through the nostrils

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<v Speaker 1>in a long, rustful, sighing breath. Five practice cleansing broth.