Science of Breath
CHAPTER
XII. 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 I.
(1) Stand erect with hands at sides.
(2) Inhale Complete Breath.
(3) Raise the arms slowly, keeping them
rigid until the hands touch over head.
(4) Retain the breath a few minutes
with hands over head.
(5) Lower hands slowly to sides,
exhaling slowly at same time.
(6) Practice Cleansing Breath.
Exercise II.
(1) Stand erect, with arms straight In
front of you.
(2) Inhale Complete Breath and retain.
(3) Swing arms back as far as they will
go; then back to first position; then
repeat several times, returning the
breath all the while.
(4) Exhale vigorously through mouth.
(5) Practice Cleansing Breath.
Exercise III.
(1) Stand erect with arms straight In
front of you,
(2) Inhale Complete Breath.
(3) 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.
(4) Exhale the breath vigorously
through the mouth.
(5) Practice Cleansing Breath.
Exercise IV.
(1) Lie on the floor with your face
downward and palms of hands flat upon
the floor by your sides.
(2) Inhale Complete Breath and retain.
(3) Stiffen the body and raise yourself
up by the strength of your arms until
you rest on your hands and toes
(4) Then lower yourself to original
position. Repeat several times.
(5) Exhale vigorously through your
mouth.
(6) Practice Cleansing Breath.
Exercise V.
(1) Stand erect with your palms against
the wall.
(2) Inhale Complete Breath and retain.
(3) Lower the chest to the wall,
resting your weight on your hands.
(4) Then raise yourself back with the
arm muscles alone, keeping the body
stiff.
(5) Exhale vigorously through the
mouth.
(6) Practice Cleansing Breath.
Exercise VI.
(1) Stand erect with arms 'akimbo' that
is, with hands resting around the waist
and elbows standing out.
(2) Inhale Complete Breath and retain.
(3) Keep legs and hips stiff and bend
well forward, as If bowing, at the same
time exhaling slowly.
(4) Return to first position and take
another Complete Breath.
(5) Then bend backward, exhaling
slowly.
(6) Return to first position and take a
Complete Breath.
(7) Then bend sideways, exhaling
slowly. (Vary by bending to right and
then to left.)
(8) Practice Cleansing Breath.
Exercise VII.
(1) Stand erect, or sit erect, with
straight spinal column.
(2) Inhale a Complete Breath, but
instead of inhaling in a continuous steady
stream, take a series of short, quick 'sniffs'
as if you were smelling aromatic salts or
ammonia and did not wish to get too strong a
'whiff.' Do not exhale any of these little
breaths, but add one to the other until the
entire lung space Is filled.
(3) Retain for a few seconds.
(4) Exhale through the nostrils in a
long, restful, sighing breath.
(5) Practice Cleansing Breath.
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