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Chapter XXV: Some Yogi Physical Exercises.1921
Exercise iv.
(1) Extend the arms straight out, sideways, from the shoulders. (2) Then,
still keeping the upper-arms extended in same position, bend the arms at
the elbow and bring the forearm upward with a circular movement, until the
tips of the extended fingers lightly touch the tops of the shoulders. (3) Then
keeping the fingers in the last position, force the elbows out to the front
until they touch, or nearly so (a little practice will enable you to touch them
together). (4) Then, keeping the fingers still lightly touching the tops of the
shoulders, swing the elbows as far back as you can get them. (A little practice
will enable you to get them much further back than at the first attempt.) (5)
Swing the elbows to the front position and then back to the rear position,
several times.
Exercise v.
(1) Place the hands on the hips, thumbs to the rear, and elbows pressed
back; (2) Bend the body forward, from the hips, as far as you can, keeping
the chest protruding and the shoulders pressed back. (3) Raise the body to
the original standing position (hands still at hips) and then bend backward.
In these movements the knees should not be bent, and the motions should
be made slowly and gently. (4) Then (hands still on hips) bend gently to
the right, keeping the heels firmly on the ground, knees unbent, and avoid
twisting the body. (5) Resume original position, and then bend the body
gently to the left, observing the precautions given in last movement. This
exercise is somewhat fatiguing, and you should be careful not to overdo it
at the start. Proceed gradually. (6) With hands in same position on the hips,
swing the upper part of the body around in a circle, from the waist up, the
head describing the largest circle, of course. Do not move the feet or bend
the knees.