First Series
Exercise I.
Stand erect, hands at side.
Count 1. Bend knees deeply with trunk held vertical.
Count 2. Straighten knees and return to an erect position.
Count 3. Let the body fall directly forward until it reaches an angle of 45 degrees, advancing the left foot a long stride to catch the weight of the body, and bringing the closed hands to shoulders, palms forward, elbows close at side, shoulders drawn back and chest out.
Count 4. Bend at the waist without moving the legs and touch the floor with both hands.
Count 5. Return to the third position.
Count 6. Stand erect.
Repeat ten times, using first one foot, then the other. At the end of one week use this exercise fifteen times. Continue to increase the repetitions by fives each week until you can do thirty.
Exercise II.
Take five deep breaths, inhaling and exhaling, filling the lower part of the chest, and at the end of the breath expelling all the air you can.