The Complete Works of Yogy Ramacharaka. William Walker Atkinson

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      (3) RIB STRETCHING.

      We have explained that the ribs are fastened by cartilages, which admit of considerable expansion. In proper breathing, the ribs play an important part, and it is well to occasionally give them a little special exercise in order to preserve their elasticity. Standing or sitting in unnatural positions, to which many of the Western people are addicted, is apt to render the ribs more or less stiff and inelastic, and this exercise will do much to overcome same.

      (1) Stand erect.

      (2) Place the hands one on each side of the body, as high up under the armpits as convenient, the thumbs reaching toward the back, the palms on the side of the chest and the fingers to the front over the breast.

      (3) Inhale a Complete Breath.

      (4) Retain the air for a short time.

      (5) Then gently squeeze the sides, at the same time slowly exhaling.

      (6) Practice the cleansing breath.

      Use moderation in this exercise and do not overdo its

      (4) CHEST EXPANSION.

      The chest is quite apt to be contracted from bending over one's work, etc. This exercise is very good for the purpose of restoring natural conditions and gaining chest expansion.

      (1) Stand erect.

      (2) Inhale a Complete Breath.

      (3) Retain the air.

      (4) Extend both arms forward and bring the two clenched fists together on a level with the shoulder.

      (5) Then swing back the fists vigorously until the arms

       stand out straight sideways from the shoulders.

      (6) Then bring back to Position 4, and swing to Position 5.

       Repeat several times.

      (7) Exhale vigorously through the opened mouth.

      (8) Practice the Cleansing Breath.

      Use moderation and do not overdo this exercise.

      (5) WALKING EXERCISE.

      (1) Walk with head up, chin drawn slightly in, shoulders back, and with measured tread.

      (2) Inhale a Complete Breath, counting (mentally) 1, 2, 3, 4, 5, 6, 7, 8, one count to each step, making the inhalation extend over the eight counts.

      (3) Exhale slowly through the nostrils, counting as before—1, 2, 3, 4, 5, 6, 7, 8—one count to a step.

      (4) Rest between breaths, continuing walking and counting,

       I, 2, 3, 4, 5, 8, 7, 8, one count to a step.

      (5) Repeat until you begin to feel tired. Then rest for a

       while, and resume at pleasure. Repeat several times a day.

      Some Yogis vary this exercise by retaining the breath during a 1, 2, 3, 4, count, and then exhale in an eight-step count. Practice whichever plan seems most agreeable to you.

      (6) MORNING EXERCISE.

      (1) Stand erect in a military attitude, head up, eyes front, shoulders back, knees stiff, hands at sides.

      (2) Raise body slowly on toes, inhaling a Complete Breath,

       steadily and slowly.

      (3) Retain the breath for a few seconds, maintaining the

       same position.

      (4) Slowly sink to first position, at the same time slowly exhaling the air through the nostrils.

      (5) Practice Cleansing Breath.

      (6) Repeat several times, varying by using right leg alone,

       then left leg alone.

      (7) STIMULATING CIRCULATION.

      (1) Stand erect.

      (2) Inhale a Complete Breath and retain.

      (3) Bend forward slightly and grasp a stick or cane steadily and firmly, and gradually exerting your entire strength upon the grasp.

      (4) Relax the grasp, return to first position, and slowly exhale.

      (5) Repeat several times.

      (6) Finish with the Cleansing Breath.

      This exercise may be performed without the use of a stick or cane, by grasping an imaginary cane, using the will to exert the pressure. The exercise is a favorite Yogi plan of stimulating the circulation by driving the arterial blood to the extremities, and drawing back the venous blood to the heart and lungs that it may take up the oxygen which has been inhaled with the air. In cases of poor circulation there is not enough blood in the lungs to absorb the increased amount of oxygen inhaled, and the system does not get the full benefit of the improved breathing.

      In such cases, particularly, It Is well to practice this exercise, occasionally with the regular Complete Breathing exercise.

      CHAPTER XII.

       SEVEN MINOR YOGI EXERCISES

       Table of Content

      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 СКАЧАТЬ