Illustration V

  

(ABDOMINAL) 30 TIMES

Hands extended overhead (as in Figure |) and arms
stiff are brought down to touch legs
above knees, chin touching collar bone
(as in as 11). Suck up the abdom-

inal muscles as the arms come down.
Count | - Arms up and inhale.
Count 2 - ads acy and suck up the stomach and
exhale.

Illustration VII

 

(ABDOMINAL) 20 TIMES EACH SIDE

At the command "Position" extend arms sidewise from
the body at shoulder level; drop the
right hand 10 inches and raise the left
hand 10 inches (as in Figure |); suck up
stomach and lock hips.

Count | - Reach right hand behind and down; left
hand ore forward and up, keeping stiff
straight line between hands. Pivot from
the diaphragm. Eyes and head follow
hand back and down.

Count 2 - The position is reversed (as in Figure I1).

Keep hips locked, stomach sucked up.

 

 

Illustration VI

 

(DEEP BREATHING) 6. TIMES

From attention the arms go out and up to a position

behind head (as in Figures | & 11)

clasp hands and as arms are moved forward
over the head, twist the hands, palms
out still clasped and then down to sides
(as in Figure Ill).

Count | - Raise arms up and clasp back of head -

inhale from beginning of exercise unti|
hands clasp.

Count 2 - Arms move forward and down - exhale only

when exercise is complete and arms at
attention position.

Illustration VIII

(DEEP BREATHING) 6 °TIMES

Inhale - Arms rise to position straight out in
front of body (as in Figure |) - from here
close fists and pull backward, elbows
close to sides of body, very swiftly and
hard (as in Figure II).

Count | -Arms out in front, inhale to full capacity.

Count 2-3-4-5-6 -- The fists are vigorously pulled
back to shoulder and thrust forward on
each count while breath is held.

Count 7-Arms at attention and exhale. A few sec-
onds respite is recommended before repeat-
ing exercise.

Fig. Itt