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Hatha Yoga: The Yogi Philosophy of Physical Well-Being1922
Exercise vi.
(1) Standing erect, raise the arms straight up over the head, hands
remaining open with thumbs touching each other when the arms are fully
extended upward—palms to the front, of course. (2) Then, without bending
the knees, bend the body forward from the waist and endeavor to touch
the floor with the extended finger tips—if you are unable to do this at
first, do the best you can, and you will soon be able to do it properly—but
remember that neither the knees or the arms must be bent. (3) Rise, and
repeat several times.
Exercise vii.
(1) Standing erect, with hands on hips, raise yourself on the balls of the
feet several times, with sort of a springy motion. Pause a moment after you
have raised upon your toes, then let the heels sink to the floor, then repeat,
as above suggested. Keep the knees unbent, and the heels together. This
exercise is specially beneficial in developing the calf of the leg, and will make
it feel sore the first few times it is tried. If you have an undeveloped calf, here
is the exercise for you. (2) With hands still on hips, place your feet about two
feet apart, and then lower the body into a “squatting” position, pausing a
moment and then resuming original position. Repeat several times, but not
too often at first, as it will make the thighs feel a little sore at the beginning.
This exercise will give one well developed thighs. This last movement may be
improved upon by sinking down with the weight resting upon the ball of
the foot, instead of upon the heel.
Exercise viii.
(1) Stand erect, with hands on hips; (2) Keeping the knee straight, swing
the right leg out about fifteen inches (keeping the toe turned a little out,
and the sale flat—then swing back to the rear until the toe points straight
to the ground, keeping the knee stiff all the time. (3) Repeat the swinging
backward and forward several times. (4) Then do the same with the left leg.