SCIENCE OF BREATH/PART 11
CHAPTER
XI.
THE
SEVEN YOGI DEVELOPING EXERCISES.
The
following are the seven favorite exercises of the Yogis for developing the
lungs, muscles, ligaments, air cells, etc. They are quite simple but
marvelously effective. Do not let the simplicity of these exercises make you
lose interest, for they are the result of careful experiments and practice on
the part of the Yogis, and are the essence of numerous intricate and
complicated exercises, the non-essential portions being eliminated and the
essential features retained.
(1)
THE RETAINED BREATH.
This
is a very important exercise which tends to strengthen and develop the
respiratory muscles as well as the lungs, and its frequent practice will also
tend to expand the chest. The Yogis have found that an occasional holding of
the breath, after the lungs have been filled with the Complete Breath, is very
beneficial, not only to the respiratory organs but to the organs of nutrition,
the nervous system and the blood itself. They have found that an occasional
holding of the breath tends to purify the air which has remained in the lungs
from former inhalations, and to more fully oxygenate the blood. They also know
that the breath so retained gathers up all the waste matter, and when the
breath is expelled it carries with it the effete matter of the system, and
cleanses the lungs just as a purgative does the bowels. The Yogis recommend
this exercise for various disorders of the stomach, liver and blood, and also
find that it frequently relieves bad breath, which often arises from poorly
ventilated lungs. We recommend students to pay considerable attention to this
exercise, as it has great merits. The following directions will give you a
clear idea of the exercise:
(1)
Stand erect.
(2)
Inhale a Complete Breath.
(3)
Retain the air as long as you can comfortably.
(4)
Exhale vigorously through the open mouth.
(5)
Practice the Cleansing Breath.
At
first you will be able to retain the breath only a short time, but a little
practice will also show a great improvement. Time yourself with a watch if you
wish to note your progress.
(2)
LUNG CELL STIMULATION.
This
exercise is designed to stimulate the air cells in the lungs, but beginners
must not overdo it, and in no case should it be indulged in too vigorously.
Some may find a slight dizziness resulting from the first few trials, in which
case let them walk around a little and discontinue the exercise for a while.
(1)
Stand erect, with hands at sides.
(2)
Breathe in very slowly and gradually.
(3)
While inhaling, gently tap the chest with the finger tips, constantly changing
position.
(4)
When the lungs are filled, retain the breath and pat the chest with the palms
of the hands.
(5)
Practice the Cleansing Breath.
This
exercise is very bracing and stimulating to the whole body, and is a well-known
Yogi practice. Many of the air cells of the lungs become inactive by reason of
incomplete breathing, and often become almost atrophied. One who has practiced
imperfect breathing for years will find it not so easy to stimulate all these
ill-used air cells into activity all at once by the Complete Breath, but this
exercise will do much toward bringing about the desired result, and is worth
study and practice.
(3)
RIB STRETCHING.
We
have explained that the ribs are fastened by cartilages, which admit of
considerable expansion. In proper breathing, the ribs play an important part,
and it is well to occasionally give them a little special exercise in order to
preserve their elasticity. Standing or sitting in unnatural positions, to which
many of the Western people are addicted, is apt to render the ribs more or less
stiff and inelastic, and this exercise will do much to overcome same.
(1)
Stand erect.
(2)
Place the hands one on each side of the body, as high up under the armpits as
convenient, the thumbs reaching toward the back, the palms on the side of the
chest and the fingers to the front over the breast.
(3)
Inhale a Complete Breath.
(4)
Retain the air for a short time.
(5)
Then gently squeeze the sides, at the same time slowly exhaling.
(6)
Practice the cleansing breath.
Use
moderation in this exercise and do not overdo its
(4)
CHEST EXPANSION.
The
chest is quite apt to be contracted from bending over one's work, etc. This
exercise is very good for the purpose of restoring natural conditions and
gaining chest expansion.
(1)
Stand erect.
(2)
Inhale a Complete Breath.
(3)
Retain the air.
(4)
Extend both arms forward and bring the two clenched fists together on a level
with the shoulder.
(5)
Then swing back the fists vigorously until the arms
stand
out straight sideways from the shoulders.
(6)
Then bring back to Position 4, and swing to Position 5.
Repeat
several times.
(7)
Exhale vigorously through the opened mouth.
(8)
Practice the Cleansing Breath.
Use
moderation and do not overdo this exercise.
(5)
WALKING EXERCISE.
(1)
Walk with head up, chin drawn slightly in, shoulders back, and with measured
tread.
(2)
Inhale a Complete Breath, counting (mentally) 1, 2, 3, 4, 5, 6, 7, 8, one count
to each step, making the inhalation extend over the eight counts.
(3)
Exhale slowly through the nostrils, counting as before—1, 2, 3, 4, 5, 6, 7,
8—one count to a step.
(4)
Rest between breaths, continuing walking and counting,
I,
2, 3, 4, 5, 8, 7, 8, one count to a step.
(5)
Repeat until you begin to feel tired. Then rest for a
while,
and resume at pleasure. Repeat several times a day.
Some
Yogis vary this exercise by retaining the breath during a 1, 2, 3, 4, count,
and then exhale in an eight-step count. Practice whichever plan seems most
agreeable to you.
(6)
MORNING EXERCISE.
(1)
Stand erect in a military attitude, head up, eyes front, shoulders back, knees
stiff, hands at sides.
(2)
Raise body slowly on toes, inhaling a Complete Breath,
steadily
and slowly.
(3)
Retain the breath for a few seconds, maintaining the
same
position.
(4)
Slowly sink to first position, at the same time slowly exhaling the air through
the nostrils.
(5)
Practice Cleansing Breath.
(6)
Repeat several times, varying by using right leg alone, then left leg alone.
(7)
STIMULATING CIRCULATION.
(1)
Stand erect.
(2)
Inhale a Complete Breath and retain.
(3)
Bend forward slightly and grasp a stick or cane steadily and firmly, and
gradually exerting your entire strength upon the grasp.
(4)
Relax the grasp, return to first position, and slowly exhale.
(5)
Repeat several times.
(6)
Finish with the Cleansing Breath.
This
exercise may be performed without the use of a stick or cane, by grasping an
imaginary cane, using the will to exert the pressure. The exercise is a
favorite Yogi plan of stimulating the circulation by driving the arterial blood
to the extremities, and drawing back the venous blood to the heart and lungs
that it may take up the oxygen which has been inhaled with the air. In cases of
poor circulation there is not enough blood in the lungs to absorb the increased
amount of oxygen inhaled, and the system does not get the full benefit of the
improved breathing.
In
such cases, particularly, It Is well to practice this exercise, occasionally
with the regular Complete Breathing exercise.
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