THE YOGI NERVE VITALIZING BREATH
Stand erect.
Inhale a Complete Breath, and retain same.
Extend the arms straight in front of you, letting them be somewhat limp and
relaxed, with only sufficient nerve force to hold them out.
Slowly draw the hands back toward the shoulders, gradually contracting the
muscles and putting force into them, so that when they reach the shoulders the fists will be so tightly clenched that a tremulous motion is felt.
Then, keeping the muscles tense, push the fists slowly out, and then draw
them back rapidly (still tense) several times.
Exhale vigorously through the mouth.
Practice the Cleansing Breath.
THE YOGI VOCAL BREATH
Inhale a Complete Breath very slowly, but steadily, through the nostrils, taking as much time as possible in the inhalation.
Retain for a few seconds.
Expel the air vigorously in one great breath, through the wide opened mouth.
Rest the lungs by the Cleansing Breath
THE RETAINED BREATH
Stand erect.
Inhale a Complete Breath.
Retain the air as long as you can comfortably,
Exhale vigorously through the open mouth.
Practice the Cleansing Breath.
LUNG CELL STIMULATION
Stand erect, with hands at sides.
Breathe in very slowly and gradually.
While inhaling, gently tap the chest with the fingertips, constantly changing
position.
When the lungs are filled, retain the breath and pat the chest with the palms of the hands.
Practice the Cleansing Breath.
RIB STRETCHING
Stand erect.
Place the hands one on each side of the body, as high up under the armpits
as convenient, the thumbs reaching toward the back, the palms on the side
of the chest and the fingers to the front over the breast.
Inhale a Complete Breath.
Retain the air for a short time.
Then gently squeeze the sides, at the same time slowly exhaling.
Practice the Cleansing Breath.
CHEST EXPANSION
Stand erect.
Inhale a Complete Breath.
Retain the air.
Extend both arms forward and bring the two clenched fists together on a level with the shoulder.
Then swing back the fists vigorously until the arms stand out straight
sideways from the shoulders.
Then bring back to Position 4, and swing to Position
Repeat several times.
Exhale vigorously through the opened mouth.
Practice the Cleansing Breath
WALKING EXERCISE
Walk with head up, chin drawn slightly in shoulders back, and with
measured tread.
Inhale a Complete Breath, counting (mentally) 1, 2, 3, 4, 5, 6, 7, 8, one count to each step, making the inhalation extend over the eight counts.
Exhale slowly through the nostrils, counting as before - 1, 2, 3, 4, 5, 6, 7,
8-one count to a step.
Rest between breaths, continuing walking and counting, 1, 2, 3, 4, 5, 6, 7, 8, one count to a step.
Repeat until you begin to feel tired. Then rest for a while, and resume at
pleasure. Repeat several times a day.
MORNING EXERCISE
Stand erect in a military attitude, head up, eyes front, shoulders back, knees stiff, hands at sides.
Raise body slowly on toes, inhaling a Complete Breath, steadily and slowly.
Retain the breath for a few seconds, maintaining the same position.
Slowly sink to first position, at the same time slowly exhaling the air through
the nostrils.
Practice Cleansing Breath.
Repeat several times, varying by using right leg alone, then left leg alone
STIMULATING CIRCULATION
Stand erect.
Inhale a Complete Breath and retain.
Bend forward slightly and grasp a stick or cane steadily and firmly, and
gradually exerting your entire strength upon the grasp.
Relax the grasp, return to first position, and slowly exhale.
Repeat several times.
Finish with the Cleansing Breath.
THE YOGI CLEANSING BREATH
Inhale a Complete Breath.
Retain the air a few seconds.
Pucker up the lips as if for a whistle (but do not swell out the cheeks), then exhale a little air through the opening, with considerable vigour. Then stop for a moment retaining the air, and then exhale a little more air. Repeat until the air is completely exhaled. Remember that considerable vigour is to be used in exhaling the air through the opening in the lips.
SEVEN MINOR YOGI EXERCISES
Stand erect with hands at sides.
Inhale Complete Breath.
Raise the arms slowly, keeping them rigid until the hands touch over head.
Retain the breath a few moments with hands over head.
Lower hands slowly to sides, exhaling slowly at same time.
Practice Cleansing Breath.
EXERCISE II.
Stand erect, with arms straight in front of you.
Inhale Complete Breath and retain.
Swing arms back as far as they will go; then back to first position; then
repeat several times, retaining the breath all the while.
Exhale vigorously through mouth.
Practice Cleansing Breath.
EXERCISE III.
Stand erect with arms straight in front of you.
Inhale Complete Breath.
Swing arms around in a circle, backward, a few times. Then reverse a few
times, retaining the breath all the while. You may vary this by rotating them
alternately like the sails of a windmill.
Exhale the breath vigorously through the mouth.
Practice Cleansing Breath.
EXERCISE IV.
Lie on the floor with your face downward and palms of hands flat upon the
floor by your sides.
Inhale Complete Breath and retain.
Stiffen the body and raise yourself up by the strength of your arms until you
rest on your hands and toes.
Then lower yourself to original position. Repeat several times.
Exhale vigorously through your mouth.
Practice Cleansing Breath.
EXERCISE V.
Stand erect with your palms against the wall.
Inhale Complete Breath and retain.
Lower the chest to the wall, resting your weight on your hands.
Then raise yourself back with the arm muscles alone, keeping the body stiff.
Exhale vigorously through the mouth.
Practice Cleansing Breath.
EXERCISE VI.
Stand erect with arms "akimbo," that is, with hands resting around the waist
and elbows standing out.
Inhale Complete Breath and retain.
Keep legs and hips stiff and bend well forward, as if bowing, at the same time exhaling slowly.
Return to first position and take another Complete Breath.
Then bend backward, exhaling slowly.
Return to first position and take a Complete Breath.
Then bend sideways, exhaling slowly. (Vary by bending to right and then to
left.)
Practice Cleansing Breath.
EXERCISE VII.
Stand erect, or sit erect, with straight spinal column.
Inhale a Complete Breath, but instead of inhaling in a continuous steady
stream, take a series of short, quick "sniffs," as if you were smelling aromatic salts or ammonia and did not wish to get too strong a "whiff." Do not exhale any of these little breaths, but add one to the other until the entire lung space is filled.
Retain for a few seconds.
Exhale through the nostrils in a long, restful, sighing breath.
Practice Cleansing Breath.
Peace be unto you, and unto all men.
AUM