The Doctrine and Practice of Yoga / Including the Practices and Exercises of Concentration, both Objective and Subjective, and Active and Passive Mentation, an Elucidation of Maya, Guru Worship, and the Worship of the Terrible, also the Mystery of Will-Force

by swámi A. P. Mukerji

Exercise V.

(1) Standing erect, with hands on hips, raise yourself on the balls of the feet several times, with sort of a springing motion. Pause a moment after you have raised upon your toes, then let the heels sink to the floor, then repeat, as above suggested. Keep the knees unbent and the heels together. This exercise is specially beneficial in developing the calf of the leg, and will make it sure the first few times it is tried. If you have an undeveloped calf here is the exercises for you; (2) with hands still on hips place your feet about two feet apart, and then cover the body into a "squatting" position, pausing a moment and then resuming original position. Repeat several times, but not too often at the first, as it will make the thighs feel a little sore at the beginning. This exercise will give one well developed thighs. This last movement may be improved upon by sinking down with the weight resting upon the balls of the foot, instead of upon the heel.

Exercise VI.

(1) Stand erect with hands on hips; (2) keeping the knee straight, swing the right leg out about fifteen inches (keeping the toe turned a little out and the sole flat)—then swing back to the rear until the toe points straight to the ground, keeping the knee stiff all the time; (3) repeat the swinging backward and forward several times; (4) then do the same with the left leg; (5) with hands still on hips, raise the right leg up, bending the knee, until the upper-leg (thigh) stands straight out from the body (if you can raise it still higher, you may do so); (6) place your foot again on the ground, and go through the same motion with the left leg; (7) repeat several times, first one leg and then the other, moving slowly at first and gradually increasing your speed until you are executing a slow trot without moving from the over spot.

Exercise VII.

(1) Stand erect, with the arms extended straight in front of you, from the shoulders, and of course on a level with the shoulders—the palms must be down, fingers straight out, thumbs folded under and the thumb side of hands touching each other; (2) bend the body forward from the hips, stooping forward as far as possible and at the same time swing the arms forward with a sweeping movement, sending them down, backward and upward at the back, so that when the body has reached the limit of the bending forward movement the arms are extended back and over the body—keep the arms stiff and do not bend the knees; (3) resume standing position and repeat several times.

Exercise VIII.

(1) Extend the arms straight, sideways, from the shoulder and hold them there stiff and rigid with hands open; (2) close the hands forcibly with a quick motion, pressing the fingers well into the palm; (3) open the hands forcibly and quickly, spreading out the fingers and thumbs as widely as possible forming a fan shaped hand; (4) close and open the hands as above stated, several times, as rapidly as possible. Put life into the exercise. This is a splendid exercise for developing the muscles of the hand and for acquiring manual dexterity.

Exercise IX.

(1) Lie upon your stomach, extending your arms above your head and then bowed upward and your legs stretched out full length and raised backward and upward. The correct position may be carried in the mind by imagining a watch—crystal or a saucer resting on the table on its middle, with both ends turning upward; (2) lower and raise the arms and legs, several times; (3) then turn over on your back and lie extended at full length, with arms extended straight out upwards over the head, with back of fingers touching the ground; (4) then raise up both legs from the waist until they stand straight up in the air, like the mast of a ship, your upper-body and arms remaining in the last position named. Lower the legs and raise them several times; (5) resume position 3, lying flat upon the back at full with arms extended straight out upward, over the head, with backs of fingers touching the ground; (6) then gradually raise body to sitting position, with arms projecting straight in front of the shoulders. Then go back gradually to the lying down position, and repeat the raising and lowering several times; (7) then turn over on the face and stomach again and assume the following position:—Keeping the body rigid from head to foot, raise your body until its weight rests upon your palms (the arms being stretched out straight in front of you) at one end, and upon your toes at the other end. Then gradually bend arms at the elbow, allowing your chest to sink to the floor; then raise up your chest and upper-body by straightening out your arms, the entire weight falling upon the arms, with the toes as a pivot—this last is a difficult motion, and should not be overdone at first.