31268 system 72

repetitions is the same as in the First Degree. But do not forget to start the first inhalation while the arms are raised. If the position of the arms tires you, just lower them with each exhalation.

B. Stand with heels togetlier, and bend alternatcly to the sides as in First Dcgrce, but each time one bends to the right, the ieft arm, hali bent and with palm downward, is brought across the head, thereby in-creasing that weight which acts on the flank muscles (see Fig. 21). So also everv time one bends to the left, the right arm forms a similar arch over the head. The breathing, with change in the middle of the exer-cise, and number of repetitions as in First Degree.

Tiiiro Degree

Combination of the twisting and sideways-bending. Each time the upper part of the body has been tumed round to one of those positions describod in " A " of Second Degree, for instance F'ig. 22, it isslowly bent right down sideways, so that the closed fist touches the floorbetween the fect (Fig. 24), and is immediately brought back again to the upright position (Fig. 22). It is tlien twisted right round to the other side (Fig. 23), and bent fully down till the other hand touches the floor (Fig. 25), and so on. To begin with, one can bend the knee that corres-ponds with the arm that is down, to make it easier, but as one becomes morę pliable above the hips, both knees remain straight. Do not tum the head and look down—there inust be no marked moeement in the neck, eitlier in the shoulders or arms ; all moecment is concentrated in the waist-line, the muscles of which move the whole upper body steadily and slowly, without jerks or swings. The separate moeements of this combined exercisc inust be clearly marked, but without pauses be per-formed continuously. Otherwise the regularity of the respirations will be interfered with. One inhales coming up and going hahf-way round, and eithales during remainder of tumiug and going down. fen such triple moiements during ten fuli respirations.

After suflicient practice the feet inay bo placed less apart. If now the hand cannot reach the floor unless the knee is bent, the reason is simply that the twist has been madę in the legs and not in the waist, and tiie hip-bone will then hinder the sideways-bending.

Fouktii Degree

Herc a short double sideways-bending is added. Begin for instance with the left hand touching the floor (Fig. 25). Then raise the upper body (Fig. 23) and twist round to the left (Fig. 22). Instcad of now going right down to the right, you sliouid only bend half-way, as shown in the dotted lines of Fig. 26, then ąuickly up again and as far as possible over to the left (i.e., " baekwards " as seen from the hips point of view, as shown in the fuli lines of Fig. 26). You can naturally not go very far this way. To end up with, you then—without any pause—perform the whole sideways-bending to the right, until the right hand touches the floor (Fig. 24). Thereupon a similar ńve-double moecment the opposite way. You should now inhale while coming up and twusting right round, and exhale during the two short and the long “ sideways " bendings. Ten five-double moeements during ten fuli respirations.

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