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Hatha Yoga: The Yogi Philosophy of Physical Well-Being1920
the shoulders, etc. In swinging the hands backward, it is an improvement if
you will rise on your toes during the backward sweep, sinking on your heels
as you move the arms forward again. The repeated movements should be
rhythmical, backward and forward, like the swinging of a quick pendulum.
Exercise ii.
(1) Extend the arms straight out from the shoulder, sideways, with opened
hands; (2) With the arms so extended, swing the hands around in circles,
(not too wide) keeping the arms back as far as possible, and not allowing
the hands to pass in front of the line of the breast while making the circles.
Continue making the circles until say twelve are made. It improves this
exercise to inhale a full breath (according to the Yogi practice) and to retain
the air until several circles are made. This exercise develops the chest and
shoulders, and back. Put life into it, and take an interest in what you are
doing.
Exercise iii.
(1) Extend the arms straight in front of you, letting the little fingers of
each hand touch each other, the palms being upward; (2) Then keeping the
little fingers still touching, bring the hands straight up in a curved circular
movement, until the tips of the fingers of both hands touch the top of the
head back of the forehead, the backs of the fingers touching, the elbows
swinging out as the movement is made until (when the fingers touch the
head, with thumbs pointing to the rear) they point out straight sideways.
(3) Let the fingers rest on the top of the head a moment, and then with
the elbows pressing back (which forces the shoulders back) force the arms
backward with an oblique motion until they reach the sides at full length, as
in the standing position.