COURSE XVIII: CAFH’S GYMNASTICS

CONTENTS:

Teaching 1: Introduction

Motives

Cafh gives to its Sons not only tools for their spiritual health, but also what they need to keep and increase their physical strength by themselves and by their own efforts. So, in order to reach the same goal, the Sons should not disperse their energies in sports, institutions of physical education, et cetera, which generally do not give an especial guide in this sense, and waste a lot of energy to beat records or win certain game. Knowledge shall enable the Sons to practice the revitalizing Cafh’s Gymnastics anywhere and anytime. A knowledge bestowing independence from others is the trait of the sixth sub-race.

Utility

Increase of physical strength and sense of full health experienced through gymnastics shall be useful to the Sons to increase, upon its basis, their moral and spiritual powers. Cafh’s Gymnasts shall build soon a pure, harmonious and worthy Temple with their bodies, where the Divine Mother can dwell. The weak shall re-construct their sickly bodies by means of knowledge, personal efforts and, especially, their gaze set on the Highest Ideal.
The Cafh’s Sons shall learn with no age limit how to counteract harmful effects of the way of life they are forced to live, through a compensatory gymnastics that later they shall be able to select and condition to their particular cases.
The Cafh’s Gymnastics shall not detach its Sons from their spiritual goals because it shall not be a body cult. The fact that these exercises are usually practiced out the sight of others, and the cancellation of any sense of competition and acrobatic show –since they are simple and look for an inner effect, not for an outer form– shall prevent from undesirable secondary results.

Cafh’s Gymnastics

It shall include the following names:

Anatomical-functional gymnastics;
Rhythmic gymnastics;
Weight gymnastics, shot (iron ball), medicine ball, et cetera;
Respiratory gymnastics;
Self-massage and skin care.

Anatomical-functional gymnastics: It includes relaxation, stretching, invigoration, speed and agility, all they self-sufficient to increase substantially energies and good health. These exercises must be practiced as preparation for rhythmic gymnastics and weight gymnastics, shot (iron ball), medicine ball, et cetera.

Rhythmic gymnastics: Through it, you get a fine muscle sensibility, perfect movement co-ordination and its rhythmic operation; this is possible only after the control of different bodily parts.

Weight gymnastics, shot (iron ball), medicine ball, et cetera: This means the gymnastic crown giving rise to agility, courage, strength and stamina; this gradually prepares men and women to fight difficulties, since its constant demand implies to overcome resistances and measure one’s strength with the iron.

Respiratory gymnastics: It includes exercises to strengthen respiratory muscle groups to bring into motion the respiratory system, increase the thoracic capacity and teach how to breathe properly during exercises, efforts and after efforts so that neither heart nor inner organs may be harmed.

Self-massage and skin care: Massage is one of the oldest tools for physical healing. It includes a series of practices that, externally applied, impel remarkably the blood circulation, removes toxins from tissues, dehydrates the latter, and softens and gives muscle flexibility by reducing their inner stress; positively refreshes inner organs and improves the metabolism. A curative massage demands substantial knowledge, great practice and, over all, vocation. On the other hand, a self-applied massage on a relatively healthy body, but knowing certain principles and practices, gives significant results, in addition to the good exercise for the self-masseur’s arms, hands and thorax. Here are the main practices: Rubbing, brushing, massaging (there are several forms: with thumbs, the rest of fingers, protuberances of the palms of the hand, knuckles, et cetera), tapping (with knuckles outer edge of one’s hand), rotation, et cetera,

All these practices influence from superficial tissues to deep tissues, and you can learn them somewhat easily. As a secondary self-massage influence, it improves especially the skin. Several practices and the use of vegetal oil as lubricant give smoothness, softness and elasticity to any healthy skin. A healthy skin is a very important barrier against diseases, and its care demands precise cleaning along with a relatively vigorous treatment on its surface.

Analysis

Cafh’s Gymnastics is vast and full, and meets the demands of the present age in any sense.
So, even though Cafh’s Gymnastics has an ancient inspiration, it is modern and contains eleven types of different influences that give a healthy form to the body when are applied to tissues (muscles, sinews, et cetera) and to joints.
According to the last experiences in the matter, the above mentioned influences are as follows:

Passive Relaxation
Tissues are stretched or shortened by certain tensional muscle excitations. These excitations or stimulations can only stretch a shortened tissue when the former finds an entirely relaxed (passive) tissue. On the other hand, if the tissue is stressed during the stretching, the result shall be a worsening of the condition.
So, before the beginning of a work to strengthen muscles, the shortened tissue should be placed in a naturally ductility state; this can be obtained only by tensional influences on the passive and relaxed muscle. So, a voluntary muscle relaxation and tension must be learnt. Many persons are unable to detect tension or relaxation in a muscle. This defect is due to nervous hindrances, and the purpose of passive relaxation exercises is to remove those hindrances.

Active Relaxation
This relaxation differs from the former by virtue of an active individual participation, with no help from others. You get this relaxation with exercises shaking your muscles, and with exercises where your members fall and oscillate as if they were pendulums. These exercises remove cramps, decrease inner tension, and favor blood circulation. An active relaxation of joints puts a stop to stiff members or joints.

Stretching
Exercises of stretching lengthen usual shortened muscles that are responsible for anti-natural postures, positions and movements, increase the useful length of a muscle, and also substantially decrease the inner tension.
In any case of cramp, shortening or stiffness of the body, first we should practice exercises of stretching, and later, exercises of strengthening.

Invigoration
Once you fulfill the previous requirement to certain extent, you can begin your strengthening. You produce the latter through movements against an eventual resistance, whether a resistance from your own body, or from parts of it, or from other person, or from certain devices.
In these exercises take into account a development of certain muscle groups –as much in synergistic muscles and in antagonistic muscles– in order to get a balanced strengthening.

Strength:
Now, new development forms are added to the first strengthening through slow stimuli. The physical development rests on relaxation, stretching and strengthening. Here are the forms of the following development: Strength, speed, speedy-strength, agility, endurance, speed-endurance-strength, and rhythm.
Strength exercises increase substantially the strengthening, and a greatest development demands the use of certain gymnastic devices.

Speed
Also, the muscle speed demands special exercises that in the beginning are studied slowly, and eventually practiced quite quickly.

Speedy-strength
Speed and strength should go side by side in order to increase the muscle performance to the utmost. Slow strength alone is not enough for profession, job and movements of daily life, or for the development of inner organs.

Agility
Agility (co-ordination) exercises are quite important. They are based on fine muscle sensibility. Relaxation exercises promote agility, which demands harmonious muscle interaction.

Endurance
Endurance exercises can involve portions of the body or the whole body. They are necessary for the development of the heart and lungs, and also for stout persons. Basically, they differ from other forms of muscle work, since here it is desirable to certain extent the mechanization and automation of exercises. These exercises consume the tissue, and that is why are so recommendable for stout people.

Quick-endurance-strength
Through combined exercises of quick strength and endurance, your endurance exercises stop consuming tissue, and you get excellent physical fitness and extraordinary nervous invigoration.
In this sense, special exercises with punching-ball are excellent; this device can be easily used at home.

Rhythmic movement
Movements of this kind are practiced with no force or will, that is, should be made rhythmically. Even for men, this is a very important dynamic gymnastics. Characteristically, these movements make you recognize your natural movements.

No physical education, no sport, no manual and professional work can dispose of these forms of basic development that can be made anytime at home.
These movements are as much necessary in sports like ski, rowing, swimming, wrestling, weight-lifting, et cetera, as in workers of any kind.
Everybody needs free movements in shoulders, thorax, hips, knees and foot joints. All these areas need relaxation, stretching, speedy strength, endurance and indefatigability.

General Plan:

Cafh’s Gymnasts shall assemble once a week at certain time and place. During about one hour, the instructor shall teach them those exercises (generally, 12) that they must daily practice at home during the rest of the week. They shall receive, at the end of the class, a leaflet containing those exercises that the instructor has taught.
Persistently, the instructor shall demonstrate that the true value of Cafh’s gymnastics lies on a daily practice at home, and those who attend to these classes shall pledge their allegiance to this.
Cafh’s Sons shall attend voluntarily to these classes, but those who want to take part must compulsorily attend weekly and practice daily their exercises until the end of the cycle, which shall last one year at most. Exercises can be abandoned for especial motives, but always with previous permission. Also you need this permission when you do not attend to class or when you cannot fulfill your daily practice.
Once the first cycle ends up, two groups of gymnasts must be formed: the beginners and the advanced. Beginners shall be those who study and practice anatomical-functional gymnastics, and the advanced shall be those who have ended up this study and wish to know rhythmic gymnastics and also gymnastics with weights, shot (iron ball), medicine-ball, et cetera. From the beginning, special exercises shall be added or remarked to the student, which counteract harmful movements or postures in his profession; he shall know respiratory exercises and shall receive instructions to take care of his skin.

Teaching 2: Respiratory Gymnastics

This gymnastics, connected with several exercises of Anatomical-Functional Gymnastics, can be practiced but not combined with other gymnastics.

Respiration for heart recovery:
1. In lateral or at attention position, breathe out very deeply and later breathe in while raising at the same time the arms at both sides until the horizontal position. Without breath retention, breathe out again while you lower the arms.
2. After every great effort, for example after running, first the runner should take several steps breathing calmly, while raising at the same time his arms towards his sides (backwards), and lowering them with each breathing out. Once the heart and lungs are somewhat calmed down, it is recommendable to continue with certain light respiratory exercise, whose purpose will be to expel rapidly the vitiated air from the lungs. In this sense, the best exercise is that of full breathing out. Also the exercise of great respiration, mentioned below, is very fit when combined with full breathing out.
3. In case of efforts disturbing as much the respiration and heartbeat as to be quite hard calm it, the gymnast should sit down on the ground, his back lightly leaned on a wall or tree, and should breathe with no tension, calmly and widely, especially trying a very deep breathing out. This breath can be even easier by leaning both hands on the ground; so, the shoulder blades are fixed and support several muscles, which come from there and are used in the operation of the respiratory system.
4. Moreover, abdominal respiration, now detailed as calm breath, is very suitable:
Lying down face upward, breathe in calmly as much air as possible only through the abdomen (diaphragm), and deactivate the chest. The beginner can shrink a little his legs and should put both hands on the abdomen to check the process. In lying down position face upwards, also he should often practice full breath.
5. The lying down position face upwards is especially fit to heart recovery after big efforts.

Great respiration:
Raise the arms stretched at both sides until the arms are a little over the horizontal line; later, lower them a little below the horizontal line, with the palms of the hands upwards, and then raise the arms high up. While raising the arms for the first time, breathe deeply; while lowering a little your arms and at the same time turning again the palms of the hands upwards, breathe out a little; later, breathe in and fill up the lungs while raising the arms for the second time, by leading the arms stretched upward. During the last part of the breathing in, raise the body on tiptoe and with separate legs. Again, while lowering the arms, breathe in slowly and make the same pause but in the contrary direction while breathing in a little and later breathing out fully, while leading the arms to their initial position. Also this exercise can be practiced while walking.

Full Breathing In:
You can entirely expel vitiated air from your lungs through full breathing out. To get this result, compress duly your lungs with certain inclination of your trunk forward and by crossing your stretched or leaned arms in front of the body, in such a way that your arms squeeze your ribs at each side. At the same time, you strive for expelling totally the air from your lungs. Also you can press on the lower ribs with your hands, by placing them at both sides of the chest wall. You do not need to use arms and hands if your body is already developed.

Respiratory Exercises.

Chest respiration. Respiratory exercise number 1.
In lateral position, first breathe out. Later, breathe in slowly and fully through the nose, by filling up the chest and shrinking the abdomen. Arms are a little bent, and hands grabbing one another in front of the abdomen, elbows always a little forward. At the last moment of your breathing in, raise the body on tiptoe. Later breathe out slowly and offer resistance with your tongue, teeth and lips to the air that escapes. Practice then a simple soothing breath.

Diaphragm breath for special chest muscle development. Respiratory exercise number 2.
Breathe out in lateral position. Breathe in slowly with your chest, while at the same time you slide both hands on the thighs upwards, lean them directly below your hips, and lead your elbows a little forward. You expel the air with muscles of the stomach in such a way that just the abdominal wall and lower ribs move inwards. Yet the higher part of your chest must remain fixed, such as it was at the end of breathing in. Once you breathed out as much air as possible, with the higher part of your chest fixed, you let again the air in the lungs, which makes you feel your chest very expanded and enlarged. Later, breathe out slowly and practice a full breathing out.
This is the best airing exercise for that part of the lungs that are near the heart, and where TB bacilli settle.

Full breath. Respiratory exercise number 3.
Breathe out fully and later breathe in by filling up first the abdomen (diaphragm) and at once the middle and higher area of the chest. At the last moment of breathing in, shrink a little the abdomen, so that the raised chest may get a little support. Breathe out slowly with resistance offered by your mouth (tongue, teeth, and lips) first with the abdomen, and later by emptying your chest too. Add a full breathing out, and again breathe in a light form, while you raise your arms at both sides. Practice this exercise also in lying down position face upwards.

Abdominal breath. Respiratory exercise number 4.
Practice the exercise described under “Respiration for heart recovery” (abdominal exercise) in such a way that you do the abdominal breathing in absorbing the air with your mouth that, as if it were whistling, offers resistance. Also, breathe out with resistance. Also practice these exercises standing.

Breathing out. Respiratory exercise number 5.
First, both arms forward, and later, at both sides backwards; breathe in with no efforts and without filling up your lungs. Then, breathe out naturally, and end up trying as much as possible to expel the air from your lungs to the utmost. While you breathe out, lead your arms with vigor forward; your trunk must be lightly inclined, according to the description under “Full breathing out”.
One’s body shall get used to a deep breathing out through this very important exercise.

Chest breath, breathing in with resistance. Respiratory exercise number 6.
Breathe in a little of air, and later breathe out fully (see full breathing out). Both hands grasped to each other in front of the abdomen; absorb slowly through semi-closed lips, and breathe in this way with resistance the air inside the body. In the beginning of breathing in, a cavity takes form in the area of the abdomen. Later breathe out slowly with resistance, and add a light breath for rest. Practice this exercise only when you know in depth the other exercises; beginners should not practice it with too much violence.
Unilateral costal breath. Respiratory exercise number 7.
Practice costal breath as follows: lean your left arm and hand on your hip and breathe out. Later, breathe in deeply and lead your right arm stretched to your side upwards, bending also the higher part of the vertebral spine alone, towards the left side. Practice this movement with drive, but with little lateral movement of the spine.

Costal breath. Respiratory exercise number 8.
Bend the trunk forward, almost to the horizontal line, and lean your arms on the lower edge of a window, or on any other point at a proper height. After you breathe out fully, breathe in deeply with the lower area of the chest. In the forward-inclined position, the higher part of your chest must not take part. When you hold your arms stretched upwards, you also fix the higher area of your chest, and forcefully this leads to costal breath.

Teaching 3: Anatomical-Functional Gymnastics

Relaxation exercises
Relaxation exercises are distributed among the following groups of exercises, but also can be practiced irrespective of other gymnastics. You should breathe regularly during their practice. Exercises referred to one member, should be inverted and also practiced with the other member.

Arms
1. Both arms relaxed through shoulder drive. Lateral position, loose and relaxed body, arms hanging freely from one’s shoulders. Through an alternate drive forward and backward of one’s shoulders, that is, when the right shoulder moves forward, the left shoulder moves backwards, and vice versa, and the arms oscillate like pendulums around one’s body (Figure number 1).
2. Arm relaxed through fall. Raise one arm forward until the horizontal line, and let it fall suddenly and move like a pendulum until its rest.
3. Both arms relaxed through fall. Natural position. Raise both arms high up and let them fall vertically by their own weight (by themselves), moving like pendulums until their rest.
4. Forearms relaxed through overturning. Lateral position. Arms stretched at both sides with palms of the hands upwards; incline the trunk towards the right side until the left forearm overturns by lack of balance; this bends the joint of the left elbow, with no active muscle participation. Your forearm overturns towards its former position when you straighten the trunk and incline it toward the other side. The same with both forearms at the same time (Figures numbers 2, 3, 4 and 5).
5. Forearms relaxed through rotation. Trunk lightly inclined forward and arms stretched toward both side with palms of the hands upward; rotate your arms inward, keeping the axis of the arm in the same position, until your forearm overturns (Figures numbers 6 and 7).
6. Forearms relaxed through knee drive. Lateral position with your left foot a little forward. Trunk a little inclined forward, left arm leaned on left thigh of the left leg forward, with bent knee. Right arm vertically supported upward, and forearm hanging freely. Move your forearm like a pendulum through repeated left knee drives (Figures numbers 8 and 9).
7. Arm totally relaxed along with forearm through knee drive. Position exactly like the former, right arms vertically held upward and forearm hanging freely. The first drive of knee sends the forearm upward; later let you whole arms fall relaxed. The second drive of knee sends the whole arm upward; then let just the forearm fall. You can repeat this rhythmically.
8. Both forearms relaxed through knee drive. Lateral position. Incline lightly the trunk forward and stretch your arms horizontally toward both sides. Forearms hang freely downward. Move your forearms like pendulums with a simultaneous knee drive (Figure number 10).
9. Both forearms relaxed through lateral knee drive. Lateral position with feet in parallel and trunk lightly inclined forward. Stretch horizontally your arms at both sides, your forearms hanging freely downwards. With a knee shortly bent and stretched, drive laterally your body and move your forearms like pendulums. Later you shall be able to practice a continuous oscillation movement through an alternate drive of one knee or another.
10. Arms and shoulders relaxed through knee drive. Lateral position, by inclining the trunk forward until the horizontal line, and by letting one’s arms hang freely downward. The first drive of knees moves one’s arms move like pendulums inwards, somewhat crossed. Through repeated drives, you shall make your arms oscillate like hammocks as high as possible (Figures 11 and 12).
11. Both arms and forearms relaxed through knee drives. Lateral position, the trunk inclined forward until the horizontal line, and arms hanging freely downward. Through repeated knee drives, move your arms like pendulums. When your arms reach the horizontal line, keep them fixed in this position, and let your arms continue moving like pendulums, without drives of knees, until rest.
12. Shoulders and arms relaxed through inclined trunk rotation. Wide lateral position with the trunk inclined until the horizontal line, with arms hanging freely downward. Move both arms like pendulums upward to right and left, through strong drives given by the trunk during its rotation from right to left; keep the horizontal position and do not bend your knees (Figure number 13).

Legs
13. Thigh relaxed through hip drive. Standing, one leg a little higher than the ground (step, little bench or book). Through drive forward from your hip, move your free leg like a pendulum, in a relaxed way, in the same direction, and later let these oscillations rest. Later you can repeat drives.
14.Thigh relaxed through sliding. Standing, one leg a little higher than the ground. Your free leg leans with the heel on the edge of a chair. When you withdraw lightly your hip backwards, thigh and leg are without support and move freely like pendulums (Figure number 14).
15. Relaxed leg through fall. Raise the right thigh and leg until the horizontal line, hold the thigh with both hands, and let your leg fall and move like a pendulum until rest.
16. Leg relaxed through sliding. Lean the leg with the heel on the edge of a chair. When you withdraw lightly the hip backwards, your foot is without support and the leg moves freely like a pendulum. Your thigh remains in semi-horizontal position.
17. Leg relaxed through knee drive. Raise one thigh until the horizontal line, and related leg hanging freely. Through drive of knee related to the leg on which you stand, the hanging leg starts to move like a pendulum. Later, through repeated drives, you can get a continuous pendulum-like movement (Figures numbers 15 and 16.)
18. Thigh and leg relaxed through knee drive. Raise one thigh until the horizontal line, and related leg hanging freely. Through the first drive of knee, your leg oscillates forward; then, let leg and thigh hanging. Reinforce the oscillation of thigh and leg forward through another drive of knee; when these drives reach “dead end”, let your leg alone move like a pendulum; then, keep the thigh on an almost horizontal position. You can repeat this rhythmically.
19. Leg relaxed with thigh raiseed at a side. At attention position, body and arms with no tension. Raise the left thigh toward your side until the horizontal line, and let your leg hang freely downwards. Left hand holds the thigh beneath, near the knee joint. Move like a pendulum your leg through a lateral drive of hips and knee.

Hips and Lumbar Area
20. Hips relaxed through trunk laterally projected by knee drive. Wide lateral position with trunk lightly inclined forward; arms hanging with no tension. Through flexion of left knee, trunk falls to left with certain rotation of shoulders. One you end up the pendulum-like movement of arms, straighten rapidly the left knee and bend at the same time the right knee; this gives rise to a strong drive that launches the trunk to left, passing to vertical position to right (Figures numbers 17, 18 and 19).
21. Relaxed hips rotating the inclined trunk through knee drive. Wide lateral position with trunk inclined forward to left; arms hanging freely and knees lightly bent. When you straighten your left knee and bend your right knee at the same time, the trunk is horizontally driven to right and your arms trace an arc; let your arms move like pendulums until rest. Later you can practice continuously this movement from right to left, and vice versa (Figures numbers 20, 21, and 22).

Back
22. Relaxed back through inclination drive. Narrow lateral position with trunk lightly inclined forward, and arms hanging freely. Let trunk fall totally forward, while your arms receive a drive backwards. Through an oscillation of arms forward, your thorax receives a drive toward its initial position. Repeat this rhythmically. Knees must yield very little (Figures numbers 23 and 24).
23. Back relaxed, sitting down position. Sitting down, legs together and stretched. Hand on the back of your neck, elbows quite behind, chest protruding. At once, let head, back, elbows and thorax fall loosely and simultaneously forward.
24. Back relaxed through fall of trunk. Wide lateral position, arms hanging freely, and knees lightly bent. Let trunk fall towards right leg; straighten it and let it fall on left leg; straighten it again and let it fall forward (Figures number 25).

Neck
25. Neck relaxation.
a) Natural position. Through lateral trunk inclination to right and left, let your head fall to both sides alternately.
b) Through trunk inclination forward and backward, likewise let your head fall forward and backward.
c) Through rotation of trunk, by tracing the form of a funnel and keeping the front line of shoulders, make your head rotate freely.
Trunk
26. Trunk relaxed, rotating. Lateral position, arms hanging freely downwards. Let your trunk fall forward and make it rotate very slowly; muscles as loose as possible, yielding lightly with your knees (Figures numbers 26, 27, 28 and 29).

Whole body
Whole body relaxed.
a) Natural position, arms high up. Let arms fall loose, vertically (by themselves).
b) The same, but also let the head fall forward.
c)The same, but also let the head and trunk fall forward.
28. As before, but let the body fall loosely (vertically), by relaxing all muscles and through passive knee flexion (Figures numbers 30, 31 and 32).

Teaching 4: Preparatory Exercises I and II

Preparatory Exercises I
1. Positions. Learn correct positions. At attention position. Lateral position. Passage position. Tiptoe position. In each position, raise arms high up; raise arms at your sides until the horizontal line; raise arms forward until the horizontal line. Later, learn natural position, with easier characteristics (Figures numbers 33, 34 and 35).
2. Positions on the ground. Learn different forms of kneeling and sitting down, and adopt in this positions several positions of arms detailed on the precedent exercise. Later, you must sit down and get up with no help of your arms.
Also learn lying down positions: face upwards, face downwards and lateral. If your arms are strong enough, also you may practice the face-downward position: your right body leaned on your hands with stretched and vertical arms, and your feet together on tiptoe.
3. Lateral position. Raise your arms steadily forward high up, and later lower them to both sides, and try to lead them as backwards as possible. Breathe in when you raise, and breathe out when you lower. Three times.
4. Lying down face upwards. Arms stretched at both sides with palms of the hands on the ground. Bring both legs towards thighs by bending knees (breathing out), and later stretch both legs upward by forming a straight angle with your trunk lying down (breathing in). Breathe for heart recovery, in lying down position.
5. Lateral position. Hands together on your back. Incline your head to right and later to left, keeping your chin up, with elastic insistence. This means that, when you reach the highest point of movement, you get back little by little so that through an elastic drive you overpass the above-mentioned highest point. Three times each (Figure number 36).
6. Lateral position. Rotate each arm naturally (like sails of a mill) backward and later forward, and trace wide circles at both sides. First slowly and later intensely. Do not use the strength of your shoulders, but drives of thorax. This exercise stretches relaxed muscles of chest and shoulders. The rear area of the circle is the most important. Breathe out at the same time. The other arms on the hip. Six times each. Great breathing in with full breathing out.
7. Position with knees and hands on the ground. Crawling position. Hands forward. Bend and straighten arms. Breathe in when you bend. This exercise prepares you for what we shall detail later, with your erect body leaned on your hands and on tiptoe. It strengthens extensors of arms and shoulders. 3-5 times. At once shake your arms.
8. Lateral position. Arms high up, bend trunk forward with “elastic insistence” (see previous explanation number 5). This stretches just the area of hip and muscles of buttocks and flexors of legs; other areas are strengthened. Breathe out when you incline the thorax, and breathe in when you straighten it. Two times. (Figure number 37).
Breath for heart recovery
9. Passage position. Feet forward. Bend and stretch front knee slowly several times, trunk forward. Both feet remain on the ground; do not raise heels. Rear leg remains straight. It stretches the calf muscle.
10. Sitting down on the ground. Legs joined and stretched. Arms stretched forward to both sides or on the back of the neck. Attract legs by bending kneels and straightening them. Open legs and join them. All this with your trunk as erect as possible. Three times each (Figure number 8).
10 a. Knelt on the ground. Sitting down on your heels. Each hand holds one ankle; raise your hip as high as possible (Figure number 39).
11. Natural position. Arms hanging freely. Bend the trunk toward one side (do not incline it forward and do not twist it), starting with your head and following vertebra after vertebra. Breathe out at the same time. Do not move your hip from its place. Also bend laterally the spine on the area of your chest. This stretches both sides.
Later, the same with arms horizontally stretched toward both sides, with “elastic insistence”; do not incline the trunk forward. (Figure number 40).
Chest breath. Respiratory exercise number 1.
12. Sitting down on the ground. Crossed legs. Your hands must press simultaneously your knees against the ground in an elastic form (Figure number 41).

Preparatory Exercises II
13. Lateral position. Breathe in and while breathing out, raise both arms forward until the horizontal line, and at once lead them toward both sides and as backwards as possible, with simultaneous rotation of arms at both sides until the initial position. Arms at attention or natural position. Three times.
14. Lateral (or natural) position. Bend both arms lightly: stretch and separate all fingers; and close up your fists while you look at them. First slowly, but with greatest tension of fingers and muscles of arm and forearm; later, quickly. The same exercise can be practiced by advancing and retracting quickly your arms. While stretching them, your hands rotate and the open palms of your hands look outwards; later, shake your arms.
Both arms relaxed through shoulder drive (Relaxation exercise number 1).
15. Natural position. Raise one thigh until the horizontal line. The same, by raising both arms in different positions. With arms or in natural positions. Six times.
Thigh relaxed throuhg hip drive (Relaxation exercise number 13).
16. Lying down face downward. Trunk leaned on both elbows with forearms side by side, on the ground. Raise and lower buttocks while you breathe naturally. 4-6 times.
Later you can practice the same, but with your body erect, leaned on both hands (stretched arms) and just on tiptoe. Breathe for heart recovery by lying down face upwards.
17 Natural (or at attention) position. Arms at both sides; raise lightly one leg, straight, forward and toward one side. Rotate the leg inwards and outwards but do not alter the position of its axis.
Muscle relaxed through sliding. (Relaxation exercise number 14).
18. Lateral position. Stretched arms at both sides, close up your fists, and rotate arms horizontally, but do not alter the position of their axis.
Both arms relaxed through fall. Relaxation exercise 3.
18 a. Lateral position. Arms hanging freely. Bend your trunk, vertebra after vertebra, forward and with elastic insistence in the end, and breathe out. This stretches thorax extensors and leg flexors.
Later practice the same, but your movement will produce a strong and quick contraction of abdominal muscles. In this case, do not keep your arms loose, but increase their drive. Do not bend knees.
19. Natural (or at attention) position. Raise left stretched leg toward one side through drive. So, lead this led a little to right in front of right leg. Do the same with the right leg. Moreover, raise the leg forward and backward, but do not bend your knee. Both arms oscillate at the same time in the opposite direction. While driving the leg backwards, also lead head and trunk backward to stretch substantially hip muscles. The same can be practiced by raising the supporting leg on tiptoe to reinforce the drive. Three times each. Great breathing in with full breathing out.
20. Natural position (feet together). Raise arms forward until the horizontal line (on natural or at attention position). Bend totally your knees, with the whole sole of the foot leaned on the ground. In squatting, embrace your knees and join buttocks to heels. This stretches buttocks and extensors of legs (Figure number 42). Shake your legs.
Relaxed leg falls. Relaxation exercise number 15.
21. Lying down face upward. Join hands on the back of your neck, and while practicing this exercise keep your legs stretched, lightly over the ground (the width of a hand approximately). Raise each leg stretched until the vertical line alternately, with the points of your feet stretched. Meanwhile breathe quietly. Three times each. Later tap softly your thighs with your knuckles (Figure 43).
Breath for heart recovery, lying down face upward.
22. Knelt on the ground. Hands stretched horizontally forward; rotate slowly the trunk to right and left with elastic insistence, and breathe out at the same time. 4-6 times each (Figure number 44).
23. At attention (or natural) position. Bend wrists upwards, while joining both palms of the hands in front of the chest; tighten up with both hands together and fingers stretched.
Both arms relaxed through shoulder drive. Relaxation exercise number 1.
24. Sitting down on the ground. Crossed legs; join hands on the back of the neck, or let your arms hang freely. Bend the trunk on the left knee; later, on the right knee, and finally forward (Figure number 45).
Breath for heart recovery, lying down face upwards.

Teaching 5: Preparatory Exercises III and IV

Preparatory Exercises III
25. Lateral position. Wide position, parallel feet and arms raised high up. Rotate and bend your trunk downwards to left, by bending at the same time the left knee, while breathing out. Go back to the initial position while breathing in, and repeat to right (Figure number 46).
Breathing out. Respiratory exercise number 5.
26. Lateral position. Hands joined on the back with fingers entwined and hand palms joined. Rotate your head to right and left with elastic insistence. Meanwhile do not retain breath (Figure number 47).
Later, in an easier position, rotate in the same way your head, but with a strong initial drive, and relax immediately neck muscles. Three times each.
Neck relaxation. Relaxation exercise number 25 c.
27. Sitting down on the ground. Leg joined and stretched.. Arms at both sides with elbows bent and fits clenched. Trace circles with your elbows to make shoulders more flexible, while you keep the trunk erect. Later, lead elbows backwards and rather upwards, first slowly and later quickly. This stretches neck muscles.
28. At attention (or natural) position. Join hands on the back of the neck, and also leaned on a wall or a chair. Drive one leg forward and backward. Keep the trunk erect, or incline it lightly with drive in the same direction. Six times each.
29. Natural (or at attention) position. Raise one thigh until the horizontal line. Slowly trace wide circles with the knee while you let the leg hang vertically. Later tap your thighs with the knuckles.
Thigh relaxation through hip drive. Relaxation exercise number 13.
30. Laterally lying down. One leg over the other; the hand of the arm that is below, with its palm on the ground near the shoulder. Stretch this arm and raise this way your trunk laterally. In this position, straighten the whole body while raising the hip too. In this position, raise the leg upward, bend it or trace circles with it. Shake arms (Figures numbers 48 and 49).
Breath for heart recovery, lying down face upwards.
31. Knelt on the ground. Knees somewhat apart, and thighs in vertical position. Your arms high up shall trace the form of a funnel through light rotation of the trunk from the hip. Four times each (Figure number 50).
32. Natural (or at attention) position. Bend your wrist downwards, upwards and to left, while you hold the forearm with the other hand and watch closely the movement. Later, trace circles with the hand from the wrist, and shake it.
Relaxed arm falls. Relaxation exercise number 2.
33. Lateral position. Parallel feet. Jump in squatting with legs together, and hands leaned on knees. From this position, jump again to the lateral position, and help yourself by pressing your hands on the knees. Repeat elastically several times. This stretches extensors of legs. Shake your legs. Six-eight times.
Great breath in with full breathing out.
Leg relaxation through sliding. Relaxation exercise number 16.
34. Lateral position. Raise your body on tiptoe. Jump with crossed legs and alter continuously their position while keeping the breath normal. This gives strength, endurance and speed to calf muscles.
Breath for heart recovery.
35. Knelt on the ground. Approach thighs to heels. Sit down on the ground to right and left of your heels. Later do the same, with arms stretched forward, with simultaneous trunk rotation inwards. Also practice this with drive. 4-6 times (Figure number 51).
36. Passage position. In this position, try to increase the distance between both feet. It stretches flexors and extensors of legs.

Preparatory Exercises IV

37. Lateral position. Arms stretched high up. Rotation of trunk to right and left, by tracing a wide circle, producing the movement of hip flexion, and keeping the front position of the trunk. Three times each. Breath for heart recovery (Figure number 52).
38. Natural position. Stretch arms forward, somewhat over the horizontal line, and clench your fists. Bend knees by driving them and at the same time stand on tiptoe with drive of arms backwards. Knees must look forward. Later shake legs. 4-6 times (Figures 53 and 54).
Breathing out. Respiratory exercise number 5.
Thigh relaxation through hip drive. Relaxation exercise number13.
39. Lateral position. Arms at both sides of the body while your clasp your fists. Bend slowly, laterally the trunk toward the right side, while at the same time you bend the left knee and lean the left arms in such a way that the left fist can be attracted to the left armpit. Your right arm remains more or less parallel with the right leg. Do not bend the trunk forward. Do the same with left leg. Two times each (Figure number 55).
40. Lateral position. Arms stretched at both sides. Drive both arms straightforward and cross them in front of your chest. Do not bend elbows at any moment. This stretches muscles of the back. Four times.
41. Natural (or at attention) position. Arms hanging freely, raise one leg forward with strong drive. Let your leg raise stretched as high as possible. Keep your support leg straight, also on tiptoe, and trunk vertically, in its widest angle. This stretches buttock muscles and leg flexors. Later, do the same to both sides. Later do the same, but with hands on the back of the neck, arms at both sides or forward (Figure number 56). Breathing out. Respiratory exercise number 5.
Relaxed leg through sliding. Relaxation exercise number 16.
42. Knelt on the ground. Sitting down on one’s heels. Incline trunk backwards, as much as possible, in such a way that your head touches the ground, while you raise lightly both arms forward. This stretches abdominal muscles and leg extensors. Shake your legs. Three times (Figure number 57).
Thigh relaxed through sliding. Relaxation exercise number 14.
43. Lateral position. Arms stretched at both sides in natural or at attention position. While you breathe in, lead arms backwards with the intention of raising them a little at the same time, but do not yield on the area of your head. After the greatest muscular tension in shoulders and back, your arms go back to their initial position.
Later, while stressing the above-mentioned muscles, you can make little arcs upwards and downwards with both arms. Trace circles with your shoulders while you let your harms hang freely downwards.
44. Natural position. Arms stretched forward. Lower to squatting position, the sole of the foot on the ground, with elastic insistence. Later, shake your legs (Figure number 58).
Chest breath. Respiratory exercise number 1.
Thigh relaxed through hip drive. Relaxation exercise number 13.
45. Knelt on the ground. Also hands leaned on the ground. (Crawling position). Advance a little forward your support on hands. Bend both arms while you keep forearms vertical, in such a way that shoulders remain at a lower level than elbows. Now, straighten a little both arms, while at the same time you push the trunk backwards; keep it very low and breathe in. Later, push the trunk forward, beneath the level of elbows, while you breathe out. Repeat several times with continuous pendulum movement. This exercise produces a better stretching of the whole front area of the trunk, excellent straightening of vertebral column, and the widest respiratory possibility. Compare with exercise number 22, –Somewhat Difficult–(Figure number 59).
Breath for heart recovery, lying down face upwards.
46. Natural position. Raise one leg stretched, and lean its heel on the edge of a table. Bend freely the trunk forward with elastic insistence. Both legs as much stretched as possible. This exercise stretches buttock muscles and leg extensors.
Leg relaxed through fall. Relaxation exercise number 15.
47. Lateral position. Join both hands at the back, interlacing fingers and palms of the hands together. Incline your head to one side, keeping your chin high, with elastic insistence. Later, rotate your leg to right, holding your head from behind with your left hand in such a way that you help your head to overpass certain limit. Do the same to the other side. Three times each.
Neck relaxed. Relaxation exercise number 25 a.
48. Sitting down on the ground. Both legs must be stretched and quite apart. Hands on the back of the neck or hanging freely. Bend the trunk over left leg, later over right leg, and finally forward on the ground. Also do the same holding heels with both hands. Sit down and get up from the ground several times as quickly as possible. Breath for heart recovery, lying down face upwards (Figure number 60).

Teaching 6: Preparatory Exercises V and VI

Preparatory exercises V
49. Lateral position. Join hands on your back. Trace circles with your head, to left and right, while you keep a normal breath (Figure number 61).
50. Knelt on the ground. Hands leaned on the ground (Crawling position). Bend your spine upward while you curve your back, and later lower it to the utmost. This movement raises and lowers at the same time as much your head as your hip. Four times (Figure number 62).
Chest breath. Respiratory exercise number 1.
51. Lying down face downwards. Lean hands, with bent arms, at both sides of your head on the ground: later, hands leaned on the ground at the level of shoulders. Straighten arms while at the same time you raise the trunk, but do not move your hip from the ground. Do the same with legs apart. Three times (Figure number 63). Relaxed forearm through overturn. Relaxation exercise number 4.
52. Natural position: Parallel feet with arms on the back of the neck, or hanging freely. Raise and lower heels, first slowly, and later, several times in a row very fast. Shake legs. Do not practice this exercise with your feet at attention position.
53. Sitting one a chair. Bend the trunk backwards, in such a way that your body forms an arc. Start with vertebras of your neck, and later with those of the trunk, vertebra after vertebra (Figure number 64).
Breathing out. Respiratory exercise number 5.
54. Diverse knee flections. In natural position, raise the body on tiptoe to the utmost. Bend slowly your knees that have to be directed forward, while at the same time you lower the trunk, which must be kept strictly vertical and eventually with your knees bent to the utmost. Arms in every position as much steadily as naturally (Figures numbers 65, 66, 67 and 68).
Do the same exercise in lateral position, and in step position, with the weight of the body leaned as much on the front leg as on the rear leg. After you practice this exercise slowly, which strengthens your body, also practice with intensity (stretching, quick-strength), shake your legs, or tap thighs with your knuckles, on their entire extension. Keep your breath natural.
Breath for heart recovery.
Leg relaxed though knee drive. Relaxation exercise number 17.
55. Lying down face upwards. Hands on the back of the neck, or stretched arms at both sides. Bring both thighs to tour chest with your legs bent, lay them down at the right side of the body, and later at the left side, on the ground. Head and trunk are substantially contacting the ground. Three times each. Lie down and get up from the ground several times with the highest speed.
Breath for heart recovery, lying down face upwards.
56. Lateral position. Parallel feet and arms in boxing position. Forearms leaned and forming straight angle with your arms and clasped fits. Rotate calmly and widely your right shoulder backwards (this exercise strengthens muscles of the back). Later, move fast the right shoulder forward (this exercise gives speed to chest muscles). Legs remain straight and arms leaned, and do not take active part in movement. Breathe in while you rotate calmly backwards. 6-10 times each (Figure number 69). Arms and shoulders relaxed through knee drive.Relaxation exercise 10.
57. Lateral position. Join right arm on the back, intertwine fingers, and tighten up one palm of the hand with another. Raise backwards elastically your arms united this way while you keep the body in its better position. 4-6 times (Figures numbers 70 and 71).
Chest breath. Respiratory exercise number 1.
Thigh relaxed through hip drive. Relaxation exercise 13.
58. Lying down face downwards. Abdomen on a chair, the rest of the body suspended on the air, entirely erect. Raise and lower an stretched leg while you keep the right position of the body (Figure number 72).
58 a. Lateral position. Practice the exercise number 18, legs apart, at attention position and at passage position. Also, by rotating the body to right and left. Straight legs.
59. Lying down face upwards. Keep the right leg at the approximate level of the width of a hand from the ground during the entire exercise. Bring calmly one thigh to the chest while bending the leg at the same time and helping with the arms that are supporting it below the knee. Four times each (Figure number 73).
60. Knelt on the ground (not sitting down on heels): Incline the trunk backwards, and hold heels with hands. In this position, move your hip outwards while you form an arc with your body. Also, move your hips to sides and trace circles with it (Figure number 39).

Preparatory Exercises VI
61. Lateral position. Loose body and arms hanging freely, bend trunk backwards, starting with head and later vertebra after vertebra; hip forward. This exercise gives flexibility to the spine, which is generally stiff on the chest area. This exercise stretches substantially the abdominal muscles. Breathe out at the same time. Do the same being knelt on the ground and keeping thighs vertical.
61 a. Lateral position. Arms high up. Bend trunk backwards while you bend especially the kidney area and also yield with the rest of the body. Three times (Figure number 74).
Full breath. Respiratory exercise number 3.
62. Natural position. Raise one half of the hip in such a way that you move the related leg from two to three centimeters from the ground, which must be kept straight and vertical. Do not raise shoulders. Three times each.
63. Knelt on the ground. Vertical thighs and arms stretched at both sides. Straighten one leg backward and move it forward, and straighten it again. Two times each. Relaxed thigh through hip drive. Relaxation exercise number 13.
64. Lateral position. Before a wall at the distance of one step. Incline forward the body, which must form one line, and lean your body on the wall with your hands and with bent arms. Repel repeatedly your body from the wall while you straighten fast and elastically the arms. Great breath in with full breathing out. Relaxed arms and shoulders through knee drive. Relaxation exercise 10.
65. Lying down face upwards. Legs stretched and quite apart. Rotate trunk with drive while you lean left shoulder to left and, lean right shoulder to right. Both legs must substantially contact the ground. Four times each.
Chest breath. Respiratory exercise number 1.
Both arms relaxed through fall. Relaxation exercise number 3.
66. Natural (or at attention) position). Raise right leg backwards while you raise at the same time the other leg on tiptoe, and raise arms forward and upward. In the greatest drive position, your body must form an arc. This exercise stretches hip muscles and gives quick-strength to buttocks. Four times each.
Breathe for heart recovery.
67. Natural (or at attention position). Move to squatting position and lean both hands on the ground; later move legs and body forward and form one line. Your body leans (face upwards) on your heels, and your arms vertical and straight. In this position, raise and lower your hip and later bend while you bring it to the chest: stretch again each leg. This exercise ends up with lying down position face upwards, and later you get up (Figure number 75).
68. Lateral position. Stretch both arms forward and later lower them at about 45 grades, and cross them to form an “X” with arms quite stretched and stiff. Give to arms a strong backwards-upwards drive. Once you give this drive to your stiff arms, in such a way that you launch them backwards-upwards, immediately relax to get to the movement climax entirely loose. This is the best exercise to stretch chest muscles and to relax shoulders if you can keep chest and shoulders entirely loose during this exercise. Breathe out at the same time.
Later, once your tissue is loosened, do the same but with arms at attention position, and following the movement with your body that must raise on tiptoe. 4-6 six times. Breathing out. Respiratory exercise number 5.
Both arms relaxed through shoulder drive. Relaxation exercise number 2.
69. Natural position. From squatting position, one turn of the back while you incline the trunk forward and shrink your head; then, get up immediately.
70. Lying down face upwards. Through efforts made by abdominal muscles, press the area of your kidneys with your back against the ground.
71. Knelt on the ground. Hands leaned on the ground (Crawling position). Arms and thighs remain vertical, and trunk horizontal. Bend the spine upwards and form an arc; later lower it to the utmost and form an inverted arc. While you bend the spine downwards, stretch one leg backwards upwards, and while you bend the spine upwards, bend the leg and bring the thigh to your chest. Four times each (Figure number 76).
Full breath. Respiratory exercise number 3.
72. Lying down face upwards. Raise both legs and bring them backward in such a way that the point of your feet touches the ground over your head. the point of your feet must come several times into contact with the ground, while also you bring arms backwards or leave them lying down at each side of the body. Keep your legs straight as much as possible (Figure number 77).
Breath for heart recovery, lying down face upwards.

Teaching 7: Somewhat Difficult Exercises I and II

Somewhat Difficult Exercises I
1. At attention position. Feet entirely together, arms horizontally stretched forward. Rotate trunk to right, and later to left with elastic insistence, while you breathe out at the same time. Do not move legs and buttocks; even hips must not move. Also in lateral position (Figure number 78).
Chest breath. Respiratory exercise number 1.
2. Lateral position. Arms high up. Move arms backward with elastic insistence; your trunk must not yield and has to remain fixed. This exercise stretches chest and shoulder muscles. Six times more or less (Figure number 79).
Full breath. Respiratory exercise number 3.
Arms and shoulders relaxed through drive drive. Relaxation exercise number 10.
3. Lying down face upwards. Raise legs stretched and together in such a way that you form an acute angle with the ground. Continuously and alternately, bring one knee to the chest while you bend it and again you bring it back to its acute angle position. Keep a normal breath. Tap your muscles, on their entire extension, with your knuckles. Breath for heart recovery, lying down face upward.
Relaxed muscles through hip drive. Relaxation exercise number 13.
4. Natural or (at attention) position. Raise one knee to the chest, but while you offer resistance with the related hand and press with it against movement. Later, lower the knee through pressure of your hand. This exercise strengthens hip and abdomen muscles, and flexors. Later, through quick drive bring the knee to the chest. This exercise gives speed (Figure number 80).
Leg relaxed through knee drive. Relaxation exercise number 17.
5. Sitting on the ground. Legs remain stretched, together or apart. Arms horizontally stretched at both sides, or forward, and breathe in. Intense rotation of trunk to right and later to left from the hip joint while you keep arms fixed and breathe out slowly at the same time. Your arms must not move from their position through drive; bend knees, incline the trunk backwards and form an arch with your back. Breathe in while you lower arms. Six times each. The same in lateral position. For greater difficulty in lateral position, with legs quite apart (Figure number 81).
Breath for heart recovery with full breathing out.
Hips relaxed through lateral launching of the trunk and knee drive. Relaxation exercise number 20.
5 a. Lateral position. Arms stretched horizontally at both sides. Quiet rotation of trunk to left, and later to right while you keep your arms fixed as much as possible in their respective space in the beginning of the movement. This exercise stretches chest and back, and strengthens hip. Three times each (Figure number 82).
6. At attention position: Bend knees while at the same time you raise heels and arms forward. Separate knees. First slowly and later intensely. Shake legs. Six times (Figure number 83).
Great breath with full breathing out. Relaxed leg through fall. Relaxation exercise number 15.
7. Knelt on the ground. Trunk leaned on hands in the ground. Right arms and high remain vertical (Crawling position). Rotation of back upward while bringing buttocks near heels. Later separate knees, and lower substantially the trunk with flexion of arms. In this position, push the trunk forward, with the chest as near ground as possible. Get up slowly, closing up your knees to come back to crawling position. This exercise stretches quite efficiently the whole front area of the trunk and favors greatest respiratory depth (Figures numbers 84 and 85).
8. Natural (or at attention) position. Leaned on a wall or a cupboard, oscillate one leg forward and backward while you rise on the point of the foot leaned on the ground when this leg at the top, as much behind as ahead. You can practice a more difficult exercise by keeping both legs straight. Great breath with full breathing out.
9. Natural (or at attention position). Arms below. Raise one thigh to the horizontal line, and later straighten the knee while at the same time you raise the leg to the horizontal line, in such a way that it forms one line with the thigh. This is an extraordinary exercise that strengthens your legs. Tap hip muscles with your knuckles. From three to four times each.
Leg relaxed through knee drive. Relaxation exercise 17.
10. Lateral position. Arms horizontally stretched to both sides, and clasped fists with knuckles looking upwards. It is quite important that the area of the circle bringing backwards is wide. Later, trace great circles forward and later backward. Meanwhile, breathe quietly. Shake arms.
Breathing out. Respiratory exercise 5. Relaxed forearms through knee drive (Relaxation exercise 7).
11. Knelt on the ground. Feet fixed on the ground, with heels beneath a cupboard, at the edge of a bed, or supported by another. Hands on the back of the neck, or leaned on hip. Incline the trunk forward while you keep it very erect. Thighs must form a straight angle with legs. Breathe out during the movement (Figure number 86).
Full breathing out. Respiratory exercise number 3.
Back relaxed through fall of trunk Relaxation exercise number 24.
12. Lateral position. Arms hanging freely. Slow rotation of the whole body in such a way that the front looks backwards while you keep your feet –which also have rotated– in the same position. Later, move your arms forward and sit down on the ground and cross your legs. Get up again and rotate your body to its early position. Do the same to the other side. 2-3 times each. Shake legs. Figure number 87.

Somewhat Difficult Exercises II
13. Lateral position. Bend laterally your head to the left side without rotation. Later, straighten it and bend it to the right side, against the pressure of the right hand leaned on the temple. Practice this to one side and another while you breathe out during this effort. Four times each. Later, head rotation over shoulders in such a way that it traces circles (Figure number 88).
14. Natural (or at attention) position. Arms horizontally stretched to both sides. Bend laterally the trunk to the right side with drive, in such a way that your left arm receives a drive upwards, and your right arm an drive downwards, without rotation or flexion of trunk forward. While you practice this in fast succession, breathe calmly and deeply (Figure number 89).
Breathing out. Respiratory exercise number 5.
15. Natural or at attention position. Raise left thigh, attract left leg and hold the heel in front of the body with your right hand, in such a way that the leg remains almost horizontal before the body. Tighten the left knee with your left hand downwards while the right hand pulls the heel upwards. Repeat several times with certain insistence (Figure number 90). Thigh and leg relaxed though knee drive (Relaxation exercise 19).
16. Lying down face downward. Arms alongside body with palms of your hands on the ground. Separate trunk from the ground while you breathe out. Heels must be beneath a cupboard or bed, or can be held against the ground by another. The same, but join your hands at the back with entwined fingers and at the same time separating your arms from the body while you raise the trunk. Breathe for heart recovery, lying down face upwards, with full breath. Relaxed back through fall of the trunk (Relaxation exercise 25).
17. Sitting down on the ground. Stretched and quite separate legs: arms horizontally stretched forward. Bend the trunk on right leg, leaned on right foot with hands, and insist elastically several times, while you keep your leg as straight as possible. Breathe out while you bend the trunk. Two times each. Sit down on the ground and get up several times quite fast without the help of your hands (Figure number 91). Breath for heart recovery, lying down face upwards.
18. Lateral position. Arms horizontally stretched to both sides with palms of the hands looking upwards, and with clasped fists. Every muscle of one arm must be in tension, and you must bend it by extremely stressing muscles and by leaning also on your wrist. Sight, will and attention directed to flexor (biceps). You can breathe in before flexion, but also you can breathe in during the movement with no harm. Practice this alternately with right or left arm. Shake hands, and tap lightly flexors with your knuckles. Eight times each (Figure number 92).
Chest breath. Respiratory exercise number 1.
Both relaxed arms through fall. Relaxation exercise number 3.
19. Natural position. Arms stretched horizontally forward. Lower vertically the trunk while you bend one knee and the other leg is stretched forward. Also you can practice this standing, with one leg on a bench, or by leaning on something. If possible, straighten again the leg. Three times each. Shake each leg, and tap your thighs with knuckles (Figure number 93).
Leg relaxed through knee drive. Relaxation exercise number 17.
Lying down face downwards. Raise slowly both legs straight to the vertical line, and later lower them again. Later, keep legs separate from the ground a the distance of the width of a hand, and then raise to times in such a way that they form an acute angle with the ground, and the third time to the vertical line in such away that meanwhile you do not lean your legs on the ground. Three times each. Later straighten the trunk, and attract at the same time your legs and embrace them. Several times slowly and quickly (Figure number 94).
Abdominal breath. Respiratory exercise number 4.
21. Lateral position. Arms stretched horizontally at both sides. Incline the trunk while you keep the spine straight and forward. In this position, intense rotation of the trunk to right and left. Emphasize vigorous drive of the arm that rotates upwards, while you move with vigor your forearm to the chest. Meanwhile breathe out slowly. Straighten the trunk to breathe out. Later you can breathe out quietly during the entire exercise. This exercise stretches shortened tissues in the front area of the trunk, in muscles through which the trunk rotates, and straightens the spine. Four times more or less (Figure number 95).
Breathing out. Respiratory exercise number 5.
22. Knelt on the ground. Stretched arms high up; incline the trunk forwards in such a way that your arms lean on the ground. Thighs must form straight angle with legs lying down on the ground, and the trunk must form a line with the stretched arms, whose hands also lean against the ground. With elastic insistence, now try to approach the chest as much as possible to the ground, while you breathe out. An assistant can press softly shoulder plates. Excellent exercise to stretch the whole front area of the trunk, and to straighten the upper area of the spine. This position does not permit the spine to bend inwards in the kidney area (Figure number 96). Compare with Preparatory Exercise number 46.
Great breath with full breathing out.
Back relaxed through inclination drive. Relaxation exercise number 22.
22 a. Lying down face upwards. Arms at body sides, or hands on the back of neck. Feet, with legs lightly bent, beneath a cupboard or another support. Breathe in and bend slowly the trunk upward forward, rolling it up. Begin with the head and roll up the trunk, vertebra after vertebra upwards, while you breathe out at the same time. Later, straighten the trunk, breathe in, bend it again and unroll it in the same form in such a way that it remains lying down on the ground. This is one of the best exercises to strengthen abdominal muscles. Later you can practice the same, but you should not lean your feet on anything.
23. Lying down face downwards. Palms of the hands leaned against the ground at each side of the respective shoulder. Straighten arms while this way you raise the entire body that, in one line, remains leaned on vertical arms and points of the feet. In this position, bend and straighten arms; this approaches the body to the ground and moves the body away of it. Hands must be in the direction forward (parallel), or lightly inwards. While you straighten the arms you should not raise your buttocks; but you must raise just your shoulders. Your body should be always entirely erect. Straighten your arms as fast as possible. Breathe in with flexion; breathe out while you straighten your arms. Shake the arms.
Breath for heart recovery, with full breathing out.
The whole arm relaxed along with forearm, through knee drive. Relaxation exercise number 7.
24. Lateral position. Stretched arms upwards, clasp fists and join them. Incline the trunk a little backwards, while you yield in the waist area, and at once launch the trunk forward (movement practiced by woodcutters), with great drive. Let the trunk continue downwards, and bring elastically your hands backwards while you breathe out at the same time. This exercise is for rapid-force of abdominal muscles, and at the same time stretches dorsal muscles. Four times more or less (Figures numbers 97 and 98).
Breathing out. Respiratory exercise number 5.

Teaching 8: Somewhat Difficult Exercises III and IV

Somewhat difficult exercises III
25. Natural position. Arms high up and natural. Both arms trace a circle at the left side of the body, through short drive of knees. Alternately, one circle at the left side and another circle at the right side. The trunk goes lightly along with this movement. Breath in and breathing out during certain number of drives. Breathing in: two. Breathing out: four. Later: three and five; three and six. Great breath with full breathing out.
26. Lateral position. Arms high up, and incline the trunk forward, almost to the horizontal line. Drive laterally the trunk to right and left, while you breathe evenly. This exercise strengthens trunk extensors and stretches sides. Ten times.
27. Lateral position. Parallel feet, and arms stretched horizontally forward; clasped fists. Bring left shoulder and left arm backwards through violent drive; the bent arm remains always in horizontal position and backward direction. Practice this with the right arm, while you stretch the left arm forward. Later, in fast succession, while you do this, breathe calmly. The same in passage position. This exercise stretches chest muscles. Ten times. Regulate breath according to movements. First, breathe in during two movements while you breathe out during four. Later, you can increase; two and five; three and six (Figure number 99).
Breath for heart recovery. Arms and shoulders relaxed through knee drive
Relaxation exercise number 10.
28. Lying down face upwards. Arms stretched at either side; both hands on the back of the neck. Bend knees, while at the same time you bring your heels to buttocks; feet leaned on the ground. In this position, raise, lower and move laterally your hip. Later, with your hip raised in such a way that the body forms one line, raise and lower heels. Breathe quietly. Tap thighs and calves with knuckles (Figure number 100).
Abdominal breath, lying down. Respiratory exercise number 4.
Back relaxed through fall of trunk. Relaxation exercise number 24.
29. Natural (or at attention) position. Arms hanging at both sides, clasped fists. Bend laterally the trunk to left while you raise with fast drive, also laterally, your right arm over head and at the same time you give a strong drive to left arms, by leaning it behind your back. Change intensely from one side to another while you keep your breath calm. 6-8 times (Figure number 101).
Full breath. Respiratory exercise number 3.
30. Knelt on the ground. Arms high up, naturally. Put left leg at left side and straighten it. Between both thighs there must be at least a 90-grade angle. Incline laterally the trunk to left while at the same time it remains stretched and leaned on right forearm. Elastic insistence, and breathing out. Four times each (Figure number 102).
Back relaxed back through inclination drive. Relaxation exercise number 22.
31. Natural position. Arms quite stretched downwards, fingers stretched and together. Bend knees in such a way that the points of fingers touch the heels while you raise the heels from the ground too. Trunk and thighs must form one line. Breathe out slowly. Shake legs. Three times (Figure number 103).
Chest breath. Respiratory exercise number 1.
Thigh and leg relaxed through knee drive. Relaxation exercise number 18.
32. Knelt on the ground. Trunk and thigh forming one line. Arms hanging downwards; clasped fists. Rotation of trunk to right while at the same time you give a strong drive to right arm and move it through the side upwards. Chest stretching. Sight follows right the fist. The same to left. Three times. Later, sitting on the ground, one turn of the head with the curved and the head shrunk backwards in such a way that you remain in standing position (Figure number 104).
33. Lateral position. Arms horizontally stretched at both sides. Bend a properly directed knee forward until a half of its course approximately. From left to right with calm breath. 6-10 times. Shake legs. Later, with drive and rotation of trunk toward leg stretched (Figure number 105).
Relaxed thigh through hip drive. Relaxation exercise number 13.
34. Lying down face upwards. Hands on the back of the neck. Raise legs in such a way that they form an acute angle with the ground. Separate and join slowly (by opening and closing) legs. Later repeat two times and move straight your legs to the vertical line. Four times each. Later, sitting on the ground, with arms horizontally stretched forward, incline the trunk forward in such a way that point of fingers touch points of the feet, with elastic insistence (Figure number 106).
Breath for heart recovery, lying down face upward.
35. Natural or (at attention) position. Left hand leaned on a table, wall or chair. Raise right leg backwards, and hold it with right hand behind the body. Pull upwards as much as possible with your hand while you raise the leg and forcefully the thigh too. Later, with strong drive, launch a leg backward against thigh in such a way that your heel touches the buttock. Quick-strength of leg flexors; stretching of tensors (Figure number 107).
Full breath. Respiratory exercise number 3.
Relaxed leg through knee drive. Relaxation exercise number 17.
36. Lateral position. Quite separate legs and feet in parallel. Arms stretched upward. Rotate and bend trunk to left while you breathe out. At the same time, right arm moves backwards, below, toward left foot, and left arm forward, below, and backwards, above. Raise while you trace circles with both arms in the contrary direction. Arms remain straight, and give great drive to movement. The same to right while you alter continuously from one side to another. 4-6 times each (Figures numbers 108 and 109).
Breathing out .Respiratory exercise 5.

Somewhat Difficult Exercises IV
37. Passage position. Arms hanging downward. Start forward (like with fencing) while at the same time you bend trunk forward. a movement driving arms backwards, and breathe out. Along with the forward-upward drive of arms, straighten and bend backward the upper area of the spine while the low area of the latter remains bent. Meanwhile, breathe in. Later, again drive arms downward-backward while you bend substantially the trunk forward and breathe out. 4-6 times.
Breathing out. Respiratory exercise number 5.
38. Knelt on the ground. Vertical thighs. Arms horizontally stretched at both sides. Slow rotation of trunk to right, and later to left. The same, sitting on the heels, with stretched points of feet. Also do the same with vertical thighs while you sit down on heels during each movement. Trunk remains vertical (Figures numbers 110, 111 and 112).
Hips relaxed through lateral launching of the trunk. Relaxation exercise number 21.
39. At attention (or natural position). Arms are hanging, or you lean on a table or chair. Raise thigh until the horizontal line, and later stretch leg with stretched point of the foot but do not lower the knee. This strengthens leg extensors. Later, shake legs, and tap thigh muscles with your knuckles.
Diaphragm breath. Respiratory exercise number 2.
40. Lateral position. Legs quite apart and knees somewhat bent. Arms high up. Through drive, incline laterally trunk to right, and later to left, but do not bend it forward or backward. Very steady legs on the ground. First slowly, and later intensely with slow breath. Strong strengthening of lateral abdominal muscles. Ten times (Figure number 113).
Relaxed hips while you rotate the inclined trunk. Relaxation exercise number 21.
41. Knelt on the ground. Sitting on the heels. Arms high up, at attention or natural position. Incline trunk forward, but do not separate buttocks from heels. Also do the same the same with knees apart. Breathe out while you lower and raise trunk. Later, tap thighs with knuckles. Three times (Figures numbers 114 and 115).
Relaxed back through inclination drive. Relaxation exercise number 22.
42. Lying down face downward. Lean hands on the ground at each side of the shoulders. Straighten arms and this way raise your body entirely erect, which remains leaned on hands and points of the feet, with vertical arms. Bend while you breathe in, and straighten arms several times. If possible, instead of leaning on arms, also you can lean on points of the fingers. Later shake arms. Eight times.
Full breath. Respiratory exercise number 3.
Shoulders and arms relaxed through trunk rotation. Relaxation exercise number 12.
42 a. Lying down face upwards. Practice the exercise described under number 22 a, very quickly in order to learn quick-strength.
43. Wide lateral position (feet quite apart): From this position, whole body rotation to passage position, feet always quite apart, and legs as straight as possible. Great stretching of leg muscles. Relaxed thigh and leg through knee drive.
Relaxation exercise number 18..
44. Lateral position. Arms below with clasped fists. Trace with both arms great circles at sides of the body, backward and later forward, with slow breath. Six times each.
Later, with the following breath: When you make three movements, breathe in, and when you make five movements, breathe out. Also three and six; and four and seven. Breath for heart recovery; later add great breath with full breathing out.
45. Lateral position. Right arm –with clasped fist– stretched downwards, in front of the body. Later, to strengthen biceps, bend it slowly while your right hand offers resistance against the ascending forearm through strong pressure. This way, bend several times as much as possible. Later, squeeze the relaxed biceps with the hand.
Diaphragm breath. Respiratory exercise number 2.
Both arms and forearms relaxed through knee drive. Relaxation exercise number 11.
46. Lateral position. Parallel feet and arms in boxing position with clasped fists. Through drive, incline laterally the trunk to left side and launch your right fist, which must pass near the right ear, upwards to left. At the same time breathe out. You stretch substantially muscles of the trunk with this exercise. Five times each (Figures numbers 116 and 117).
Breathing out. Respiratory exercise number 5.
47. Knelt on the ground at passage position. Kneel with right knee. Right thigh in vertical position with right knee lying down and right foot stretched. Left foot finds the sole of the foot leaned on the ground a little forward, in such away that your leg remains vertical, and your left thigh horizontal. Arms naturally stretched at both sides horizontally. Lower the body and sit on right heel while at the same time you incline the trunk forward and also move arms forward. Meanwhile, breathe out. In your previous position, you breathe in. Change positions with legs. Three times each. Later, in squatting position, one turn of the head with curved back and shrunk head, and later get up quickly.
Leg relaxed through fall. Relaxation exercise number 15.
48. Wide lateral position (feet should be parallel and quite apart). Arms in boxing position, as you see in the Figure. Launch right shoulder forward and to left, somewhat shrinking, and yielding with knees. The same with left shoulder to the other side (Figures numbers 118 and 119).
48 a. Later, do the same movement like in precedent exercise, but while you move the right shoulder forward, launch the related arm forward and bend your fist in such a way that fingernails look outwards. At the same time, move right arm backward, which must remain leaned on. Yield lightly on knees, and breathe out. First, one movement at a time, and later, repeat movements while you alternate arms with drives of each hip. Breathe calmly. 10-15 times (Figures numbers 120 and 121). Great breath with full breathing out.
Shoulders and arms relaxed through inclined trunk rotation. Relaxation exercise number12.

Teaching 9: Difficult Exercises I

1. Lateral position. Rotation of head to left, and later to right, while you offer resistance with your hand leaned on the chin. Later, the same with left hand. Four times each (Figure number 122).
Neck relaxation. Relaxation exercise number 25 b.
2. Lying down face upwards. Hands on the back of the neck; feet, at the distance of the width of a hand from the ground. Also, keep points of feet attracted. Raise each leg as much as possible, with points of feet attracted. Breathe out calmly. Three times each.
Get up and lay down face upward several times at top speed.
Abdominal breath. Respiratory exercise number 4.
3. Natural position. Arms bent as in race position and fists clasped. Move left leg somewhat forward, and lean point of the foot on the ground. Now raise this leg forward with strong drive in such a way that the thigh remains on the horizontal line. Later, stretch with downwards-backwards drive while at the same time you raise the right heel and bend the trunk backward. Unite movements to raise and stretch the leg with a little of violence. Do the same with the right leg. This produces quick-strength and stretches groin muscles. 4-6 time each (Figures numbers 123, 124 and 125).
Full breath. Respiratory exercise number 3.
Thigh and leg relaxed through knee drive. Relaxation exercise number 18.
4. Lateral position. On your back, at half step from the wall. Arms high up; bend backward the upper area of the spine. Remaining area, from lower rib, must be vertical. While you keep this position, breathe calmly.
Later, in the same position, raise and lower heels. Later, incline trunk forward and relax it while you let arms hand loose (Figure number 126).
Chest breath. Respiratory exercise number 1, with full breathing out.
Back relaxed back through fall of trunk Relaxation exercise number 24.
5. Crawling position. Stretch legs backward in such a way that the latter form one line with the body, which leans on vertical arms. Bend and straighten arms, while keep one leg stretched and raised from the ground. Your body must remain erect; you must not raise buttocks. This strengthens arm extensors. Later shake arms. Six times (Figure number 127).
Both arms relaxed through knee drive. Relaxation exercise number 8.
6. Natural (or at attention) position. Hands on the back of the neck. Raise right leg through forward-upward rive and also to side-upward, while trying to reach the climax. Meanwhile, keep the trunk immobile. Four times each (Figure number 128).
Leg and thigh relaxed through knee drive. Relaxation exercise number 18.
7. Natural (or at attention position). Lean your straight leg ahead on the bend knee of an assistant. Hands on the back of the neck, and bend the trunk backwards while at the same time you breathe out. Leg leaned on the ground remains straight, and the assistant holds the heel of this leg that he leans on his own knee (Figure number 129).
8. Crawling position. Stretch legs backward in such a way that the erect body leans only on vertical arms and on tiptoe. Attract and stretch repeatedly both legs with knees together. Six times approximately. Then, attract one leg, and stretch and attract alternately legs. Six times.
Chest breath. Respiratory exercise number 1. Arms and shoulders relaxed through knee drive. Relaxation exercise number 10.
9. Lateral position. Low arms, clasped fists, knuckles looking forward. Forearm leaned on arm and, with greatest tension in muscles, again stretch your arm slowly. While you stretch one arm, bend another. Direct you will to the arm extensor (triceps). Strive as much as possible for stretching the arm, and breathe in before any effort. Then shake arms. Six times each (Figure number 130).
Full breath. Respiratory exercise number 3.
Arms relaxed through shoulder drive. Relaxation exercise number 1.
10. At attention (or natural) position. Hands on the back of the neck. Raise and trace circles with each leg that shall remain straight: also, leaned on wall or chair. Three times each.
Diaphragm breath. Respiratory exercise number 2.
10 a. Lying down face downwards. Join hands at your back. Quickly or slowly, in simultaneous way, raise head, trunk and legs, while at the same time you breathe out. Practice this several times until you feel tired. This produces active contraction in all trunk extensors. This exercise is almost unique in its kind and encompasses muscles as a whole. Compare with Very Difficult Exercise number 23.
11. Lateral position. Keep one semi-inclined arm upward and the other arm semi-inclined downward. The drive of the arm above is forward downward, while that of the arm below is simultaneously backward-upward. So, both arms related circles at both sides. Practice this with certain intensity. Hips yield a little with this movement, but knees remain straight. Breathe calmly and continuously. Later, breathe as follows: Breathe in during three drives and breathe in during five drives. Later, increase from three to six: from four to seven; and from four to eight.
Breathing out. Respiratory exercise number 5.
12. Natural position. Powerful jump upwards while you straighten the whole body at the same time, and with drive of arms upwards. Four times. Do the same, by practicing simultaneously a quarter turn or a volte-face on the air.
Breath for heart recovery.
Hips relaxed through lateral trunk drive. Relaxation exercise number 20.

Teaching 10: Difficult Exercises II

13. Lateral position. Arms stretched horizontally at both sides. Move arms several times backwards-upwards with elastic movement. Keep head and body immobile (The beginner can bend head backward). This stretches chest muscles and strengthens dorsal muscles. Six times. The same exercise with palms of the hands looking upwards; this increases stretching. Breathe out during the entire stretching of muscles (Figure number 131).
Chest breath. Respiratory exercise number 1.
Arms and shoulders relaxed through knee drive. Relaxation exercise number 10.
14. Lying down face upward. Arms at both sides of the body, –on hips, on the back of the neck, or high up– according to the strength of the practitioners. Raise the trunk until the vertical line, and lower it again. First, raise your chest from the ground. An assistant can hold legs, or you can put your legs under a cupboard. Breathe in during lying down position, and breathe out while you raise and lower the trunk. Four times (Figure number 132).
Breathe for heart recovery, lying down face upwards.
Back relaxed through inclination drive. Relaxation exercise number 22.
15. Lateral position. Arms high up. Bend laterally the trunk toward the right while you bend properly; at the same time, left knee. Left arm leaned over the head, and right arm at the side. Do not bend the trunk forward. Do the same to left. Two times each.
15 a. At attention position. Arms hanging freely at both sides of the body. Intense inclination of the body to right while the hip yields. Breathe quietly and continuously. From six to eight times (Figure number 133).
Hips relaxed with rotation of the trunk inclined. Relaxation exercise number 21.
16. Lying down face upwards. Legs in vertical position, in such a way that your erect body rests only on feet and your back on the ground. Trace circles with your hip to right and left. Breathe calmly. Four times each.
Abdominal breath, lying face upward. Respiratory exercise number 4.
Then, sit down, one volte-face backward with back curved and head shrunk, in such a way that finally you are in standing position.
17. Lateral position. Parallel feet, and arms in boxing position. Quick rotation of trunk to left. At the same time drive right arm, that remains in tension and at straight angle, upwards to left, to the level of shoulders. Calmly again to initial position, and repeat with left arm. Speed-strength. 4-6times each (Figures numbers 124, 135 and 136).
Later, practice these movements (“hooks”) in fast succession. Also in passage position, and knelt (Figure number 137).
Gradually breathe as follows: Breathe in during three hooks, and breathe out during five hooks. Later three and six; three and seven; and four and eight. Great breathing in, with full breathing out.
18. Natural position. Hands on the back of the neck. Take little steps, almost on the same place, on the extreme points of your feet. Practice this movement from your heels, but do not bend knees and keep legs steadily straight. Ten steps forward and ten steps backward. Shake legs, and tap softly your calves with knuckles (Figure number 138).
Thigh relaxed through hip drive. Relaxation exercise number 13.
19. At attention (or natural) position. Bring each knee to your chest by using your arms, which can tighten the leg against your chest. Strong stretching of buttock and leg extensors. 2-3 times (Figure number 139).
19 a. Add to precedent exercise fast and deep knee flexion and move your arms forward at the same time. Eight times. Then, raise with violence each knee in such a way that they hit the chest as much as possible, and straighten immediately.
20. Lying down face upwards. Hands on the back of the neck, and raise legs together, in such a way that they form an acute angle against the ground. Bend both knees while you bring them to your chest, and again straighten legs to their acute angle position. Add one volte-face backwards. Six times (Figure number 140).
Abdominal breath. Respiratory exercise number 4.
21. At attention position. Bend properly your knees, and lean your hands ahead on the ground. Alternately straighten each leg to a side. First slowly and later with intensity. Shake arms. 4-6 times. Lie down face downward, and get up several times very fast.
Diaphragm breath. Respiratory exercise number 2.
Forearms relaxed through rotation. Relaxation exercise number 5.
22. Natural position. Raise laterally the right leg semi-bent, and hold the heel with the right hand, behind the body. Raise leg and thigh with your hand in such a way that leg and thigh remain on a horizontal plane. Now incline trunk several times to the side of the raised leg. At once, launch this leg forward, horizontally as much as possible. Then tap thighs with your knuckles. Leg relaxed through knee drive. Relaxation exercise number 17.
23. Knelt on the ground. Thighs and trunk form a line. Open legs, and stretch feet on the ground. Lower buttocks, and incline trunk backward in such a way that your head touches the ground as much as possible. Arms hanging freely or arms can lean to assist the movement. Later, with arms stretched forward or upward. Breathe slowly along with your inclination backward. Substantial stretching in the front area of the body. Three times. Tap thighs with your knuckles.
Full breath. Respiratory exercise number 3.
Whole body relaxation. Relaxation exercise number 27 c.
24. Natural position. Raise one leg through drive forward, to one side and backwards, while you jump simultaneously.
24 a. You stand head down, leaned on your hands, with your heels against the wall. Breathing out. Respiratory exercise number 5.

Teaching 11: Difficult Exercises III

25. Lateral (quite wide) position. Arms high up, in natural or at attention position. You rotate and bend the trunk through drive to right downward in such a way that your hands can hold the right ankle. Elastic insistence. Again raise the trunk, and lower it to left. Breathe in while you raise the trunk. Two times each.
Breathing out. Respiratory exercise number 5.
26. Sitting on the ground. Feet stretched together. Hands on the back of the neck, or arms high up. An assistant can hold your feet, or put them under a cupboard. Incline the right trunk backward, and after a light contact with the ground, raise it quickly and bend it substantially forward. Before the beginning of the exercise, breathe in, and during its practice, breathe out. 3-4 times (Figure number 141).
Abdominal breath. Respiratory exercise number 4.
Back relaxed through inclination drive. Relaxation exercise 22.
27. At attention (or natural) position. Arms hanging at both sides, or leaned on a table, chair or wall. Raise thigh to the horizontal line. Later, do not alter your thigh in its position and also straighten the leg forward, but by contracting the foot in such a way that leg and thigh remain on a horizontal line. Shake legs, and tap thighs with knuckles. 3-4 times.
Leg and thigh relaxed through knee drive. Relaxation exercise number 18.
28. Lying laterally on the ground. Trunk raising laterally, leaned on the arms that remain stretched and almost vertical. Move forward the leg that is below. Raise and lower laterally and slowly your hip, while the support leg remains stretched. Shake arms. This exercise stretches external lateral muscles of the spine, and strengthens its internal muscles. Six times each (Figure number 142).
Full breath. Respiratory exercise number 3.
Both forearms relaxed through lateral knee drive. Relaxation exercise 9.
29. Lying down face upwards (on the ground, or on a table or bench). Hands on the back of the neck, and elbows in contact with the ground (or with table, et cetera). Trace slowly and simultaneously opposite circles with both legs, but do not let them form an acute angle against the ground, upward downward and later downward upward. Join your feet when they meet. Breathe continuously and calmly. Practice every second circle until the vertical line. Six times each (Figure number 106).
Abdominal breath. Respiratory exercise number 4.
Massage abdominal muscles and at once one volte-face backwards, with head shrunk head and back curved, in such a way that you finally remain in standing position.
30. Lateral position. Arms horizontally stretched to both sides. Later, hands on the back of the neck. Bend entirely and again straighten one leg, with the knee forward, while at the same time you raise the heel. Lean on a chair, if you feel necessary. Two times each.
Tap and shake legs; also you can practice this lying down face upwards, with legs raised.
Relaxed muscle through hip drive. Relaxation exercise number 13.
31. Lying down face upwards. Breathe in deeply. Raise straight legs and simultaneously raise the trunk in such a way that your body remains balanced and leaned only on buttocks; meanwhile, breathe out slowly. This exercise strengthens in extraordinary way abdomen and groin muscles. Later, practice elastic movements, while you keep your body in the last position.
Breath for heart recovery, lying face upwards.
32. Lateral position. Bend head backward and later bend it forward, but by offering resistance with fists leaned below or on sides of your chin. Breathe out during this effort. Trace circles with your head. Four times each (Figures numbers 143 and 144). Chest breath, breathing out with resistance. Respiratory exercise number 6.
Neck relaxed. Relaxation exercise number 25 b.
33. Lateral position. Left arm on your back, or hanging freely. Trunk lightly inclined on left leg and right arm; your fist clasped and stretched downwards to left. Keep legs loose. Through strong drive, move right arms upwards-backwards while at the same time you straighten trunk and right leg, and breathe in. Keep hips in their front position as much as possible, and follow visually the course of your fist. From 4-6 times each (Figures number 145 and 146).
Relaxed hips with rotation of the trunk inclined. Relaxation exercise number 21.
34. Lateral position. Hands on the back of the neck. Later, stretched arms upward. Incline trunk forward. Practice this movement from the hip, but keep the spine entirely erect. At the same time, breathe out. This exercise strengthens back extensors and stretches leg flexors. Then, let your trunk fall loosely forward with shoulders and arms hanging freely while your knees yield. Three times (Figure number 147). Full breath. Respiratory exercise number 3.
35. Natural position. Jump while you change positions of legs. First jump with both legs: second jump by leaning laterally right leg; third jump with legs together; fourth jump by leaning right leg ahead; fifth jump like the third; and sixth jump by leaning right leg behind. Jump lightly and elastically. Between one jump and another, include frequent knee flexion. Do the same with left leg. Loose arms and calm breath. Lying down face upward, shake your raised legs.
Breath for heart recovery.
36. Lying down face upwards. Form an arc with the whole body upwards in such a way that finally only your feet and head remain leaned against the ground. Breathe quietly (Figure number 148).
Breath for heart recovery, lying face upward.
Neck relaxation. Relaxation exercise number 25 c.

Teaching 12: Difficult Exercises IV

37. Natural position. Left hand can be leaned on the wall, or your arms can hang freely. Approach with violence the knee to your chest, while at the same time launch the related leg forward-upward, and later drive the stretched leg backwards, along with simultaneous drive of right arm forward. Practice these three leg movements continuously. 3-4 times each.
38. Lateral position. Arms horizontally stretched at both sides, and bend (lean) forearms; clasped fists. Trunk rotation as wide as possible, from left to right. Breathe in during four rotations, and breathe out during six rotations. Later, increase proportions as follows: four and seven; five and eight; five and nine; and six and nine (Figure number 149).
Breathing out. Respiratory exercise number 5.
39. Natural position. Jumps along with movements of legs. First jump with feet together; second jump, by launching one stretched leg forward: third jump with feet together; fourth jump, by launching one stretched leg to one side: fifth jump with feet together; and sixth jump by launching one stretched leg backwards. Later, practice with the other leg. While you move the stretched leg forward, raise your arms at the same time. While you move the stretched leg to one side, simultaneously drive your arms to the opposite side. Breathe calmly. Later, lying down face upwards, shake raised legs.
Breathe for heart recovery, with full breathing out.
40. Lateral position. On your back, at half step from the wall; during this exercise, keep the whole sole of your feet always in contact with the ground. Arms stretched upward, at attention or natural position. Bend your body, at the dorsal area, backwards. The low area of the body is a little ahead. Later, let your trunk fall loosely forward while you relax arms and your knees yield (Figure number 150). Great breath with full breathing out.
Body totally relaxed. Relaxation exercise number 27 c.
41. Lying down face upwards. Arms stretched at both sides or hands on the back of the neck. Trace circles with both stretched legs together to right and left, in such a way that both legs go always through the vertical position. Continuous breath. A better way to practice this exercise is by lying down face upwards on a table, and leaned laterally on edges of this table.4-6 times each.
Abdominal breath. Respiratory exercise number 4.
41 a. Sitting on the ground. Legs stretched. Move one leg semi-bent backward, in such a way that your thighs form a straight angle. Arms high up; bend the trunk on the leg stretched, with elastic insistence. Do the same with the other leg. This exercise stretches buttocks, flexors and extensors.
42. Lateral position. Parallel feet. Bend knees while you lower the trunk, and again straighten while you keep the soles of your feet in contact with the ground. At the same time, move your arms forward. Later, shake legs and tap them. Six times. Breath for heart recovery, and later chest breath. Respiratory exercise number 1.
Legs relaxed through knee drive. Relaxation exercise number 17.
43. Wide lateral position. Arms horizontally stretched at both sides, and fists clasped. Rotate the trunk to left, and bend the trunk downwards to right, in such a way that right fist touches the ground, while left fists stretch upwards. Later raise, and launch the trunk in the opposite direction; repeat the above-described movements. Bend slowly the trunk, and use the drive when you raise and launch the trunk in the opposite direction. Breathe out while you lower the trunk, and breathe in while you raise it. 6-8 times.
Breath for heart recovery, with full breathing out.
44. Natural position. Move one leg a little backward, while you lean the point of the foot on the ground. Also move your arms a little backwards. Launch the same leg backwards and upwards while your drive simultaneously both arms forward, and also bend the trunk forward. This exercise produces strong stretching. 6-8 times.
Breath for heart recovery.
45. Lying face upward. Hands on hips, stretched arms at both sides, or stretched over the head. Raise the trunk, but in such a form that forms only one acute angle against the ground. Keep this position during the breathing out. Breathe in deeply while the trunk is lying down on the ground, and breathe out slowly when the trunk is raised. This exercise strengthens abdomen and groin muscles. 4-6 times (Figure number 151).
Breath for heart recovery, lying down face upwards.
46. Knelt on the ground. Trunk and thighs form one line. Arms high up, at attention or natural position. Lower slowly the trunk forward, keep the spine erect, and at the same time sit on your heels. Breathe in while you raise again. Four times (Figures numbers 152, 153 and 154).
46 a. Later, sitting on your heels, arms stretched horizontally at both sides, and trunk inclined forward, rotate trunk from right to left and vice versa. Full breath. Respiratory exercise number 3.
47. Lateral position. Stretched arms downwards, and fists clasped. Rotate arms in such a way that thumbs look outwards. Bend slowly one forearm against the arm, while also you shrink the fist with extreme muscular tension. Sight and will directed to biceps. Also straighten the arm with extreme tension. While you straighten the arm, bend the other arm. Strive to the utmost for bending the arm, but previously breathe. Later, shake arms and tap softly both biceps. Eight times each (Figures number 155 and 156).
Chest breath, breathe in with resistance. Respiratory exercise number 6. Arms and shoulders relaxed through knee drive. Relaxation exercise number 10.
48. Natural position. Arms high up, at attention or natural position. On tiptoe. Bend slowly both knees, and lower the trunk until an entirely vertical position. Meanwhile, lower your arms at both sides until the horizontal line while you rotate the trunk to left. While you raise, come back to the first position. Do the same, but trunk rotation to right. Breathe out when you lower, and breathe in when you raise. Two times each.
Breathing out. Respiratory exercise number 5.
Hips relaxed by launching laterally the trunk. Relaxation exercise number 20.

Teaching 13: Very Difficult Exercises I

1. Lateral position. Arms high up. Bend trunk forward, and later bend upper area of the trunk upward until the horizontal line while you move your arms to one side and breathe in at the same time. This exercise strengthens extensors and back muscles. 2-3 times.
1 a. Later, natural position with both arms naturally high up. Bend the trunk forward, and simultaneously raise forward the stretched or bent leg. Also the same in tiptoe position (Figure number 157).
Chest breath (Respiratory exercise 1).
Hips relaxed by launching laterally the trunk. Relaxation exercise number 20.
2. Knelt on the ground. Thighs and trunk forming a line. Stretch one leg forward while you lean the heel on the ground and attract the point of the foot. Arms high up, at attention or natural position. Bend the trunk forward, while you make the chest touch the thigh, with elastic insistence. First with leg somewhat bent, but later with leg entirely straight, always with foot attracted. This exercise substantially stretches leg flexors. Two times each (Figure number 158).
Full breath. Respiratory exercise number 3.
Relaxed leg along with raised thigh at one side. Relaxation exercise number 19.
3. Lying down laterally. Lying down on the right side, bend right leg and raise the trunk. Stretch both arms to the left side as a counterweight. Lower again, and repeat. This exercise strengthens lateral abdomen muscles. Two times (Figure number 159). Later, lying down face downward, arms at side or high up. Separate trunk and legs from the ground (see Difficult Exercises I, number 10 a).
Lie down and get up as quick as possible.
4. Lateral position. Parallel feet, and arms in boxing position. Move left shoulder forward with violence, and drive left arm forward. At the same time, raise left shoulder to the level of the ear, while your fist rotates inward. Right arm bent with related shoulder is simultaneously driven backwards. Do the same to the other side. Later, in quick succession, also in passage position. Breathe gradually as follows: Breathe in during three taps, and breathe out during five taps. Later: three and six; four and seven; and four and eight. Later, shake arms (Figures numbers 116, 160 and 161).
Breathing out. Respiratory exercise number 5.
Whole arm relaxed along with forearm through knee drive. Relaxation exercise number 7.
5. Knelt on the ground. Thighs and trunk on one line. Arms high up, at attention or natural position. Incline slowly the trunk forward, vertical and erect spine, and simultaneously approach buttocks to heels. Now, move arms to both sides, and rotation of upper trunk area to right. Do the same to left. Two times each. Later, tap thighs (Figure number 162).
Back relaxation through inclination drive. Relaxation exercise number 22.
6. Natural position. Jump, while you launch simultaneously one knee to the chest. First jump with both legs. Second jump with left leg, while you raise and drive the left knee. Repeat during fourth and fifth jump.
Later, do the same with left knee. Arms simultaneously launched upward. Breathe calmly. Insert often full knee flexions. Shake legs.
Breath for heart recovery with full breathing out.
7. Sitting on the ground. Crossed legs. Straighten one leg toward one side, keeping trunk vertical. You can lean the leg that remains bent. Trace semi-circles with the leg stretched. Once each. Later, one turn of the head backward, curved back and shrunk head, to end up in standing position (Figure number 163).
Chest breath, breathing in with resistance. Respiratory exercise number 6.
8. Passage position. Increase the distance between feet as much as possible. Now, bend rear knee toward the ground. This exercise stretches leg flexors, which must remain relaxed. Lean on a table or chair. If your tissues are elastic enough, your body can get down to the ground.
Finish this exercise with no tension, that is, do not raise the body the same way you lowered it. 3-4 times each. Shake hands, and later drive one knee toward the chest, and straighten quickly the knee again (Figure number 164).
Thigh relaxation through hip drive. Relaxation exercise 13.
9. Sitting on a chair or bench. Hands on the back of the neck, or arms high up. Put feet under a cupboard, or an assistant holds your feet. Lower right trunk backwards, and after a light contact of points of fingers with the ground, raise again and substantially bend forward. Breathe in deeply as you start movements, and breathe out slowly during this practice. Six times (Figure number 165).
Breath for heart recovery, sitting or lying down.
Back relaxations through trunk fall. Relaxation exercise number 24.
10. Crawling position. Stretch legs backward, in such a way that the erect body leans only on points of your fingers; vertical arms and points of feet. Bend and straighten arms, while you keep one leg quite straight and raised. Breathe in as you bend. You can increase this exercise if you put two books under each hand, or if you lean the points of feet on a chair. This exercise strengthens arm extensors. Shake arms. Eight times (Figure number 166).
Full breath. Respiratory exercise number 3.
Arms and shoulders relaxed through knee drive. Relaxation exercise number 10. 11. Lying down laterally. Thigh leaned on a chair or bench, and arm leaned on the ground. An assistant can hold your feet, or put your feet under a support on convenient level. Now, hands on the back of the neck or on the hip. Bend laterally the trunk upward, with elastic insistence, and lower again. Excellent exercise for hip muscle invigoration. Six times each (Figure number 167).
11 a, Natural position. Stretched arms downwards. Bend knees in such a way that points of fingers touch heels. At the same time, raise heels. Trunk and thighs must remain on one line. Later, lower the hip, to end up with the common form of knee flexion. Raise again and carry out movements contrariwise. 2-3 times. Shake legs.
12. Natural position. Powerful jump upwards, spine forming an arc and arms driven upwards. 3-4 times.
Great breathing in for heart recovery, with full breathing out.

Teaching 14: Very Difficult Exercises II

13. Passage position. Run body support over front leg. Arms high up, incline trunk forward, and at the same time raise rear leg in such a way that arms, body and raised leg remain on one horizontal line as much as possible. You can bend lightly your support leg, and raise your head. Practice this exercise with each leg as you breathe out slowly. Two times each (Figure number 168).
13 a. Knelt on one knee. Stretch the other leg backwards. Lean both hands on points of fingers on the ground. Raise elastically the whole body toward the position described in precedent exercise, on tiptoe.
Diaphragm breath. Respiratory exercise number 2.
Back relaxation through inclination drive. Respiratory exercise number 22.
14. Lateral position. Parallel feet and hands somewhat leaned under hips. Move trunk forward and backward through drive, as your hip yields. Practice this with drive. First, breathe quietly, and later, breathe in during two double drives with the following progression: two and five; three and six; three and seven; four and seven; et cetera.
Breathing out. Respiratory exercise number 5.
Hip relaxation as you rotate the trunk inclined. Relaxation exercise number 21.
15. Lying down face upwards. Attract both legs and put them vertically on the ground. Lean trunk on elbows resting on both sides. Raise, lower and move hips laterally. Raise and lower heels. Later, tap thighs and calves. 4-6 times.
Leg relaxation through knee drive. Relaxation exercise 17.
Lie down face upwards, and raise several times at full speed.
16. Lying down face downwards. One hand over other; both leaned on the ground, under the chin area. Now, straighten arms, and raise your erect body, which also remains leaned on points of your feet. Bend and straighten. Breathe in as you bend. 3-5 times (Figure number 169).
Later, shake arms, and squeeze arm (triceps) extensors.
Chest breath. Respiratory exercise number 1.
Forearms relaxation through rotation. Relaxation exercise number 5.
17. Wide lateral position. Parallel feet. Bend lightly knees. Bend trunk forward and let both arms hang. Move substantially your hips forward, and this way raise the body with your back forming an arc, and raise on tiptoe. Also practice this exercise with stretched arms forward. 4-6 times (Figures numbers 170, 171 and l72).
17 a. Lateral position. Arms high up, naturally. Bend through drive the trunk to right as at the same time you bend entirely the left knees, while you yield elastically with both arms downward to right. Do the same, to left. 2-4 times (Figure number 173).
18. Lying down face upwards. Arms at both sides of your body; if possible, hands on the back of the neck. Raise the erect trunk to sitting position, without feet help or support. Now, stretch arms forward, and bend three times elastically the trunk on your legs. Later lower again the body, with back curved, toward the initial position. Four times (Figures number 174).
18 a. Later: before you raise, attract one leg, or both legs.
Abdominal breath. Respiratory exercise number 4.
Whole body relaxation. Relaxation exercise number 27.
19. Knelt on the ground. Thigh and trunk on one line. Separate substantially both knees, and stretch feet on the ground. Stretched arms forward, hand the back if the neck, or arms high up, “at attention” or natural position. Bend trunk backward as you breathe out, and raise it again. Tap thighs. Three times (Figure number 175).
20. Passage position. Feet quite apart. Bend front knee as you run the body weight on this leg. Straighten the knee, and move the body back on rear leg. This way, move to and fro several times, forward and backward. Shake legs. 4-6 times.
Full breath. Respiratory exercise number 3. Relaxed thigh and leg through knee drive (Relaxation exercise number 18.
21. Wide lateral position, and parallel feet. Arms in boxing position. Right shoulder rotation backwards, while at the same time you straighten the right arm in such a way that the clasped fist looks downward. Now, violent right shoulder rotation forward-upward; this way you strongly drive the stretched right arm, whose fist traces a half-circle until the level of your head, and from there downwards to left. Now, right arm to boxing position, as you stretch the left arm to left. First, practice these movements individually, and later in a continuous form. Do the same in passage position.
Later, breathe in with three drives, and breathe out with five drives. Then, three and six; and four and seven (Figures numbers 176, 177, 178 and 179).
22. Natural position. Arms stretched forward, both at attention or natural position. Raise heels. Bend one knee, and lower the body moving the other leg ahead. Later, practice elastic movements in bent position, as you skip in such a way that your legs can change positions. Tap legs and thighs, in sitting position.
Breathing out. Respiratory exercise number 5.
Thigh relaxation through hip drive. Relaxation exercise 13.
23. Lying down face downward. Lean thighs on a bench, and arms with hands on the ground. An assistant holds your feet, or you out your feet under a proper support. Hands on the back of the neck, or on hips. Bend trunk upward as you breathe out, attract the chin and move shoulders backward. This exercise shortens and strengthens muscles that straighten the trunk. Three times (Figure number 180.
Back relaxation trough fall of the trunk. Relaxation exercise number 24.
24. Knelt on the ground. Trunk and thighs on a line. Arms high up. You can join hands, one palm of the hand against another, or you can intertwine them. Trunk rotation to left, and bend trunk to left side. Thighs and hips remain vertical. The same, to right. Two times each (Figures numbers 181 and 182).
24 a. Natural position. Raise with drive, and alternately, each knee toward the chest, trunk lightly inclined forward, and arm movements, as those practiced when you run. Quickly and continuously. This exercise favors speed.

Teaching 15: Very Difficult Exercises III

25. Natural position. Extremely, on tiptoe. Bend knees directed forward, and lower trunk. Now, move hips ahead in such a way that your knees come close to the ground, and straighten both legs as you continue to move hips ahead. Loose arms. Excellent exercise to strengthen leg extensors, and to stretch the front trunk area. You can practice this exercise slowly or quickly. 2-3 times (Figures numbers 183, 184 and 185).
Chest breath, breathing out with resistance. Respiratory exercise number 6.
Relaxed leg through knee drive. Relaxation exercise number 17.
26. Sitting on the ground. Legs stretched, and arms high up. Drive trunk forward, as at the same time you move one stretched arm backwards, and the other arm forward. Alternately change with each drive. Ten times (Figure number 186).
Breath for heart recovery, lying down face upwards.
Sitting down and getting up several times very quickly, and without hand help.
27. Crawling position. Stretch both legs backwards. Vertical arms and erect body on tiptoe. Separate hands at an equivalent distance of one and half times the width of shoulders. Bend arms and run entirely the body weight on your right hand. Straighten arms, as you rest this weight on your right arm. Later, do the same, on points of your fingers. 3-6 times each. Shake hands, and squeeze arm extensors with both hands.
Relaxed arms and shoulders through knee drive. Relaxation exercise 10.
28. Natural position. Jump changing fast leg positions. First jump, with both legs. Second jump, by leaning laterally left leg and from there, during the third jump, attract left knee toward the chest in such a way that you lean it ahead on the ground for the fourth jump. Later, another jump with both legs, and repeat with right leg. Arms driven upwards and towards the opposite side, and trace circles. Next, lie down face upward, and shake raised legs.
Breath for heart recovery, with full breathing out.
29. Lateral position. From boxing position, raise and lean your arms according to Figure. Fists at each side of the head, and horizontal forearms. Strong blow with both fists simultaneously backwards, and horizontally, if possible. Trunk yields only on its chest area, and knees remain straight. Breathe out as you move with vigor. After you straighten both arms backwards, let them fall relaxed downward, and from there they go back to the initial position. Shake hands. From six to eight times. This exercise stretches biceps, and chest and abdomen muscles (Figure number 187).
Full breath. Respiratory exercise number 3.
Relaxed shoulders and arms, through inclined trunk rotation. Relaxation exercise number 12.
30. Sitting on a chair or bench. Hands on the back of the neck, or arms high up. Feet under a cupboard, or held by an assistant. Lower trunk backwards, in such a way that first your back gets down, and later shoulders and head get back. After a light contact with the ground, raise in such a way that head and shoulders remain ahead of the back (roll with curved back). Excellent exercise to strengthen abdominal muscles. Breathe in the beginning of the exercise, and breathe out slowly during its practice. From three to four times (Figure number 188).
Breath for heart recovery, lying down or sitting down.
Hip relaxation through lateral trunk launching, by means of knee drive. Relaxation exercise number 20.
31. Sitting on the ground. Crossed legs. Stretch left leg toward a side. Bend trunk with elastic insistence, to left. Left stretched arm touches left leg, and raised and leaned right arm, over head. Do the same to right. Next, tap your thigh. Two times each.
One turn of the back backwards, curved back and shrunk head, and finally in standing position (Figure number 189).
Abdominal breath. Respiratory exercise number 4.
32. Wide lateral position. Parallel feet. Arms in boxing position. Rotate or incline body to right, with light flexion of right knee. Raise body though drive as you also straighten the knee, and launch right shoulder forward, in such a way that your leaned right arm is driven forward-upward, and ends up its course downwards to left, over left knee that now is bent. Do same to right. Later, practice these movements (hooks from below), in fast succession. Do the same, in step position, or knelt with separate knees. Later, breathe in during three movements, and breathe out during five movements. Afterwards, increase to three and six, four and seven (Figures numbers 190, 191 and 192).
Great breath for heart recovery.
33. Knelt on the ground. Trunk and thigh on one line. Arms high up, at attention or natural position, or join palm of one hand against another. Incline trunk and thigh backward to form an acute angle against the ground. Rotate trunk to left, and later to right. Later, combine rotation with binding trunk laterally. Two times each (Figures 193 and 194).
Diaphragm breath. Respiratory exercise number 2. Whole bodily relaxation.
Relaxation exercise number 28.
34. Lying down face upwards. Arms stretched over head. Hands leaned on lower edge of a cupboard. Raise the body in such a way that it stands vertically on shoulders, and later lower it slowly and entirely erect (or first with legs hanging downward) until being close to the ground, and later raise it again. Put a cover rolled under your shoulders. 2-3 times.
Practice the same exercise in such a way that your body rolls and unrolls one part after another. Next, in lateral position, let the trunk fall forward, and relax with loose arms (Figure number 195).
Trunk relaxation. Relaxation exercise number 26.
35. Knelt on the ground. Right leg ahead on the ground (Knelt in passage position). Lower the body on left heel. Raise and return to the precedent position, body weight resting on right knee in such a way that the left leg remains straight. Drag left leg forward. Now, body sitting on right heel. Do the same, again toward left heel. Shake and tap legs (Figures numbers 196, 197,198 and 199).
Thigh and leg relaxation. Relaxation exercise number 18.
36. Natural position. Feet apart at a distance of half step. Bend slowly both knees, and simultaneously raise heels and arms high up in such a way that at the same time you curve the trunk backward and finally both hands touch the ground. Form a bridge with your body, which leans only hands and points of feet on the ground. You can learn this exercise by using a table, chair or bench in order to bend the trunk backwards. This exercise strengthens and stretches.
Practice the same from lying down position face upwards.
Great breath for heart recovery.
Whole bodily relaxation. Relaxation exercise number 28.

Teaching 16: Final Instructions

With exercises given by the previous teaching the part related to Cafh’s Gymnastics ends, which as a whole is sufficient to keep agility, strength and elasticity in the gymnast who persists in it in order to face with relative facility demands of daily life, and also helps the passage of prana from one to other center by giving flexibility to sinews during exercises usually practiced.
The great number of exercises described, which include every part of the body, allow varying frequently; this keeps the interest ever awake, and impedes automatism, which is the main annihilator of whatever benefits any exercise might give. This is why, to get the best results, it is convenient to practice these exercises lovingly and with as much attention as possible.
Once one learns every exercise, it is quite recommended to begin again with Preparatory Exercises I and, after the practice of each series of 12 exercises during one week, to follow progressively until Very Difficult Exercises III. This cycle can be repeated indefinitely. So, after highest efforts meant by both Difficult and Very Difficult Exercises, the body is given a quite convenient rest, being unnecessary to abandon the exercises.
According to the climate, it is good to practice these exercises, as much as possible, with the body exposed in the open and in the sun, since this makes the body absorb more ethereal matter from the environment. Use good soap with vegetal oils, and brush properly the whole body with abundant lather, and pay much attention to a conscientious cleaning of groins and armpits. The skin benefits remarkably if you are using bristles gradually harder and if you smear your body with vegetal oil. Some few drops are enough; they do not stain clothes as you could assume. This procedure restores the fatty matter removed by soap and prevents from skin dryness and loss of skin defenses. Also this thin oil covering preserves in a better way and longer the earthly magnetism recovered during the sleep time.
Gymnastics practiced as a means of spiritual perfection replaces advantageously ascetic austerities, penances, et cetera, which every religion considers necessary to induce in the soul the idea about effort.

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