The Doctrine and Practice of Yoga eBook

This eBook from the Gutenberg Project consists of approximately 110 pages of information about The Doctrine and Practice of Yoga.

THE VOCAL BREATH.

(1) Inhale a complete breath very slowly, but steadily, through the nostrils, taking as much time as possible in the inhalation. (2) Retain for a few seconds. (3) Expel the air vigorously in one great breath, through the wide-opened mouth. (4) Rest the lungs by the cleansing breath.  This would give you a good, rolling voice.

THE RETAINED BREATH.

(1) Stand erect. (2) Inhale a complete breath. (3) Retain the breath as long as you can comfortably. (4) Exhale vigorously through the open mouth. (5) Practise the cleansing breath.  At first you will be able to retain the breath only a short time, but a little practise will also show a great improvement.  Time yourself with a watch, if you wish to note your progress.

CELL STIMULATION.

(1) Stand erect 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.

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Project Gutenberg
The Doctrine and Practice of Yoga from Project Gutenberg. Public domain.
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