On waking, take a courageous, joyous attitude of mind. Chuckling
deeply, actively expand the whole body, take a deep breath and
co-ordinate harmoniously as many parts as can be brought into
sympathetic activity. Stretch the arms upward and the feet downward
as far as possible, and repeat at least twenty times.
An old writer gave dilatation as one of the primary characteristics of
life. A certain distention of all parts of the body is the beginning of
the renewal of energy and a primary manifestation of life. We must give
room to the life forces, feel the diffusion of energy into every part.
The sense of constriction, due to lying in a cramped position, can be
easily removed by this primary exercise.
The chief elements in this primary distention of the body are found in
the stretch and expansion of the torso, in deeper, fuller breathing, in
the sense of diffusion of life, in greater satisfaction and in laughter.
These elements should be practiced on waking up.
The stretch should be in the nature of an indulgence, an instinctive
longing on first awaking, a longing in common with all animals. It ought
to be enjoyable and a help to sustain the laughter.
Count one for the active movement, or stretch, two for the staying of
the active conditions, three for the gradual release of activity, and
four for complete relaxation.
The exercise, as most of the others, should be repeated twenty to
twenty-five times, counting four for each of the preceding movements.
This will require eighty to one hundred counts. Each of the four actions
of the muscles should be carefully distinguished and accentuated.
Counting four in this way for an exercise and for each of the first
steps obeys the law of rhythm, accentuates all the elemental actions of
the muscles and establishes primary conditions of healthful activity in
all the vital organs.
The simultaneous elements or actions in this first exercise are of such
importance that it is well to practice each one separately, either
before or after the general exercise.
This distinct practice prevents the slighting of any of these elemental
conditions, restores harmony and stimulates normal functioning of all
organs. In fact, all these actions are really necessary conditions and
should be present as elements of all exercises.
The following exercises (2-5) are important, individual accentuations of
the essential actions of this general exercise, and the conditions of
all exercises.
The student should carefully study his tendencies to omit or slight any
one of these elements and accentuate carefully not only every step
separately, but observe with especial care the one most needed.