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DRINKING WATER AND SWALLOWING AIR.

Your body needs a reasonable supply of water and air. Water is used by
nature in different ways. Form the habit of drinking pure water from
5 to 8 tumblers a day. Drink slowly and form a mental image of
Prana-absorption from the water.

The student needs fresh air too in plenty. If your heart and lungs
are in sound condition they will draw in air naturally and extract oxygen
in proper quantities. If not, perform the following exercises carefully
one by one in the open air every day. They are quite reliable.


THE YOGI CLEANSING BREATH.

(1) Inhale a complete breath. (2) Retain the air a few seconds.
(3) 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
vigor. 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 vigor is to be used in exhaling air through the opening in
the lips. This breath will be found quite refreshing when one is tired
and generally "used up." A trial will convince the student of its merits.
This exercise should be practised until it can be performed naturally and
easily, as it is used to finish up a number of other exercises given in
this book and it should be thoroughly understood.


NERVE VITALISING BREATH.

(1) Stand erect. (2) Inhale a complete breath and retain same. (3) Extend
the arms straight in front of you, letting them somewhat limp and
relaxed, with only sufficient nerve force to hold them out. (4) Slowly
draw the hands back towards 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. (5) Then keeping the muscles tense push the fists slowly out and
then draw them back rapidly (still tense) several times. (6) Exhale
vigorously through the mouth. (7) Practise the cleansing breath. (8)
The efficiency of this exercise depends greatly upon the speed of the
drawing back of the fists, and the tension of the muscles, and, of course
upon the full lungs. This exercise must be tried to be appreciated. It
is without equal as a "bracer" as our western friends put it.


THE VOCAL BREATH.

(1) Inhale a complete breath very slowly, but steadily, through the
nostrils, taking as much time as possible in the inhalation. (2) Retain
for a few seconds. (3) Expel the air vigorously in one great breath,
through the wide-opened mouth. (4) Rest the lungs by the cleansing
breath. This would give you a good, rolling voice.


THE RETAINED BREATH.

(1) Stand erect. (2) Inhale a complete breath. (3) Retain the
breath as long as you can comfortably. (4) Exhale vigorously through
the open mouth. (5) Practise the cleansing breath. At first you will
be able to retain the breath only a short time, but a little practise
will also show a great improvement. Time yourself with a watch, if you
wish to note your progress.


CELL STIMULATION.

(1) Stand erect with hands in sides. (2) Breathe in very slowly and
gradually. (3) While inhaling, gently tap the chest with the fingertips,
constantly changing position. (4) When the lungs are filled, retain the
breath and the chest with the palms of the hands. (5) Practise the
cleansing breath.


RIB STRETCHING.

(1) Stand erect. (2) Place the hands one on each side of the body
as high up in the armpits as convenient, the thumbs reaching towards
the back, the palms on the side of the chest and the fingers to the front
over the breast. (3) Inhale a complete breath. (4) Retain the air for
a short time. (5) Then gently squeeze the sides at the same time slowly
exhaling. (6) Practise the cleansing breath.


CHEST EXPANSION

(1) Stand erect. (2) Inhale a complete breath. (3) Retain the
air. (4) Extend both arms forward and bring the two clenched fists
together on a level with the shoulder. (5) Then swing back the fists
vigorously until the arms stand out straight side-ways from the
shoulders. (6) Then bring back to position (4) and swing to position
(5). Repeat several times. (7) Exhale vigorously through the open mouth.
(8) Practise the cleansing breath.
 

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