6. Kneel on a cushion, knees far apart, stretch arms upward, parallel with each other by the side of head, bend trunk slowly backward as far as possible, remain to count four, return forward as far as possible, keeping knees and feet firm. This is one of the best exercises for strengthening the muscles of the back and pelvis.
7. Same position, hands clasped on top of head, move the body from side to side slowly, count four with each movement and then rest. In the same position twist the body from right to left.
8. Same position, arms extended horizontally forward, throw them backward in a direct line as far as possible. This may be practiced quickly or slowly as if carrying a weight.
9. Reclining upon back, flex the knees and sway them from side to side.
10. Same position, flex and thrust the limbs downward alternately.
11. Reclining, face downward, flex knees and sway feet from right to left.
12. Same position, with the help of an assistant flex and extend the limbs, using resistance.
13. Same position, rest on elbows and sway shoulders from right to left.
14. Same position, elevate the body slowly, resting only on toes and elbows.
15. Recline on back and make hand thrusts, with or without weights, upward, outward, forward and downward.