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Hatha Yoga: The Yogi Philosophy of Physical Well-Being1924
Exercise xi.
(1) Lie upon your stomach, extending your arms above your head and
then bowed upward, and your legs stretched out full length and raised
backward and upward. The correct position may be carried in the mind by
imagining a watch-crystal or a saucer resting on the table on its middle, with
both ends turning upward. (2) Lower and raise the arms and legs, several
times. (3) Then, turn over on your back, and lie extended at full length, with
arms extended straight out, upwards over the head, with back of fingers
touching the ground. (4) Then raise up both legs from the waist until they
stand straight up in the air, like the mast of a ship, your upper-body and arms
remaining in the last position named. Lower the legs and raise them several
times. (5) Resume position 3, lying flat upon the back at full length with arms
extended straight out upward, over the head, with backs of fingers touching
the ground; (6) Then gradually raise body to sitting position, with arms
projecting straight out in front of the shoulders. Then go back gradually to
the lying-down position, and repeat the rising and lowering several times.
(7) Then turn over on the face and stomach again, and assume the following
position: Keeping the body rigid from head to foot, raise your body until its
weight rests upon your palms (the arms being stretched out straight in front
of you) at one end, and upon your toes at the other end. Then gradually
bend arms at the elbow, allowing your chest to sink to the floor; then raise
up your chest and upper-body by straightening out your arms, the entire
weight falling upon the arms, with the toes as a pivot—this last is a difficult
motion, and should not be overdone at first.
Exercise to Reduce Large Abdomen.
This exercise is for those troubled with a too large abdomen, which trouble
is caused by too much fat gathering there. The abdomen may be materially
reduced by a reasonable indulgence in this exercise—but always remember
“moderation in all things,” and do not overdo matters, or be in too much of a
hurry. Here is the exercise: (1) Exhale the breath (breathe out all the air in the