12. Place hands at back of neck (fig. 11) and rise on toes, bend knees (fig. 12) and rise keeping body upright (do not spread knees or touch heels. If this exercise is too difficult balance with arms side stretch, bring arms down to touch floor as you bend, and to upward stretch as you rise). Count 4:—on toes 1—bend 2—up on toes 3—standing position 4.
13. From upward stretch (fig. 2) bend and touch floor in front of toes (fig. 13). Count two slowly: down 1—up 2. Breathe out as you come down—in as you come up.
14. Neck Exercises. Sit crosslegged on floor—hands on knees: head up—chin parallel with the floor.
a) turn head to right and then to left—4 counts—right 1—front 2—left 3—front 4.
b) droop head from side to side (fig. 14); four counts—right 1—up 2—left 3—up 4.
c) drop chin forward (fig. 15); straighten and drop head back (fig. 16). Count 4—down 1—up 2—back 3—up 4.
d) turn head and face right (fig. 17) drop chin 1—up 2—back 3 (fig. 18) up 4; keep looking in same direction only up and down; same to left.
e) goose-neck; facing front stretch chin out as far as possible (fig. 19); then down and in and up. Count 4—out 1—down 2—in 3—to straight position 4.
15. Lie down on your back and raise first one foot and then the other without bending the knee, two counts—up 1—down 2.
16. Raise both feet without bending knees and touch the floor over your head (fig. 20). Lower slowly.