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Chapter XXV: Some Yogi Physical Exercises.1923
(5) With hands still on hips, raise the right leg up, bending the knee, until the
upper-leg (thigh) stands straight out from the body (if you can raise it still a
little higher, you may do so). (6) Place your foot again on the ground, and go
through the same motion with the left leg. (7) Repeat several times, first one
leg and then the other, moving slowly at first and gradually increasing your
speed until you are executing a slow trot without moving from the one spot.
Exercise ix.
(1) Stand erect, with the arms extended straight in front of you, from the
shoulders, and of course on a level with the shoulders—the palms must
be down, fingers straight out, thumbs folded under, and the thumb side
of hands touching each other; (2) Bend the body forward from the hips,
stooping forward as far as possible, and at the same time swing the arms
forward with a sweeping movement, sending them down, backward and
upward at the back, so that when the body has reached the limit of the
bending forward movement the arms are extended back and over the
body—keep the arms stiff, and do not bend the knees. (3) Resume standing
position and repeat several times.
Exercise x.
(1) Extend the arms straight, sideways, from the shoulder, and hold them
there stiff and rigid with hands open; (2) Close the hands forcibly, with a
quick motion, pressing the fingers well into the palm; (3) Open the hands
forcibly, and quickly, spreading out the fingers and thumbs as widely as
possible, forming a fan-shaped hand; (4) Close and open the hands as
above stated, several times, as rapidly as possible. Put life into the exercise.
This is a splendid exercise for developing the muscles of the hand, and for
acquiring manual dexterity.