t with hands in sides. (2) Breathe in very slowly and
gradually. (3) While inhaling, gently tap the chest with the fingertips,
constantly changing position. (4) When the lungs are filled, retain the
breath and the chest with the palms of the hands. (5) Practise the
cleansing breath.

RIB STRETCHING.

(1) Stand erect. (2) Place the hands one on each side of the body
as high up in the armpits as convenient, the thumbs reaching towards
the back, the palms on the side of the chest and the fingers to the front
over the breast. (3) Inhale a complete breath. (4) Retain the air for
a short time. (5) Then gently squeeze the sides at the same time slowly
exhaling. (6) Practise the cleansing breath.

CHEST EXPANSION

(1) Stand erect. (2) Inhale a complete breath. (3) Retain the
air. (4) Extend both arms forward and bring the two clenched fists
together on a level with the shoulder. (5) Then swing back the fists
vigorously until the arms stand out straight side-ways from the
shoulders. (6) Then bring back to position (4) and swing to position
(5). Repeat several times. (7) Exhale vigorously through the open mouth.
(8) Practise the cleansing breath.

WALKING EXERCISE.

(1) Walk with head up, chin drawn slightly in, shoulders back, and
with measured tread. (2) Inhale a complete breath, counting (mentally)
1, 2, 3, 4, 5, 6, 7, 8, one count to each step making the inhalation
extend over the eight counts. (3) Exhale slowly through the nostrils,
counting as before 1, 2, 3, 4, 5, 6, 7, 8, one count to a step. (4) Rest
between breaths, continuing, walking and counting 1, 2, 3, 4, 5, 6, 7, 8,
one count to a step. (5) Repeat until you begin to feel tired. Then rest
for a while and resume at pleasure. Repeat several times a day. You may
vary the exercise by retaining the breath during a 1, 2, 3, 4, count and
then exhale in an eight-step count. Practise whichever plan seems most
agreeable to you.

MORNING EXERCISE.

(1) Stand erect in a military attitude, head up, eyes front, shoulders
back, knees stiff, hands at sides. (2) Raise body slowly on toes,
inhaling a complete breath, steadily and slowly. (3) Retain the breath
for a few seconds, maintaining the same position. (4) Slowly sink the
first position at the same time slowly exhaling the air through the
nostrils. (5) Practise cleansing breath. (6) Repeat several times,
varying by using right leg alone, then left leg alone.

STIMULATING CIRCULATION.

(1) Stand erect. (