owly raise it again, taking care all the time to keep the
chin in. Position 1 again.

[Illustration: Fig. 4.]

[Illustration: Fig. 5.]

[Illustration: Fig. 6.]

4.

NECK REST.--Bring the arms up on a level with the shoulders, hands
straight with forearm and finger tips nearly but not quite touching
behind the neck. Head always quite erect. While in this position, bend
the body from the waist sideways, first to one side, then to the other,
as far as it will go without moving the feet. When bending to the left,
_feel_ the muscles of the right stretching and _vice versa_. Return to
position 1.

5.

Bring arms to position 2, then extend them straight upwards, rising on
the toes at same time and drawing the body to its greatest height.
Bring arms again to position 2 and then down to position 1.

6.

Bring arms to position 2 and extend them sideways, turning palms and
hands downwards. Come back to position 2 and then position 1.

[Illustration: Fig. 7.]

[Illustration: Fig. 8.]

[Illustration: Fig. 9.]

7.

Bring arms to position 2 and extend them forwards, return to position 2
and position 1.

8.

Hips firm (hands placed as in 3). Raise the heels a little, bend the
knees slightly outwards and keep the upper part of the body perfectly
erect. Lower the body about half-way down, then raise it again.

9.

Same as 8, only go down as low as possible. It is not easy at first to
keep one's balance, the upper part of the body erect all the time,
especially when trying to rise. Return to position 1.

[Illustration: Fig. 10.]

[Illustration: Fig. 11.]

[Illustration: Fig. 12.]

10.

Arms bend (_see_ 2). Place the feet sideways, about a foot apart. Now
bend the upper part of the body back, curving only the chest back,
keeping the waist still. Position 1.

11.

Bring arms to position 2 and extend upwards as in fig. 5. Now bend the
body forwards till the hands nearly touch the floor, keeping the head
between the arms, knees straight and arms straight and parallel to one
another. Return to position 5, then position 2 and then position 1.

12.

Hips firm (_see_ 3). Raise one knee till the leg is bent as in the
illustration, keep toe pointed down. Do the same with the other leg.
Return to position 1.

[Illustration: Fig. 13.]

[Illustration: Fig. 14.]

[Illustration: Fig. 15.]

13.

Same as 12, only stretch leg backward as in illustration, keeping knees
straight. Return to position 1.

14.