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 the same time. (6)
Practise 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, retaining the
breath all the while. (4) Exhale vigorously through mouth. (5) Practise
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 wind-mill. (4) Exhale
the breath vigorously through the mouth. (5) Practise 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
the mouth. (6) Practise 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) Practise 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 then 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) Practise
cleansing breath.
Exercise VII.
(1) Stand erect or sit erect with straight spinal column. (2) Inhale a
complete breath but instead of inhaling on a continuous steady stream,
take a series of short, quick "sniffs" as if you were smelling aromatic
salts and 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 breath. (5) Practise cleansing
breath.