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The Six Basic Gymnastic Exercises Given By the Master


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The Six Basic Gymnastic Exercises Given By the Master

 

(See Paneurhythmy - Book II, Addendum, by Viola Jordanoff Bowman for details.)

 

In the first exercise when lifting the hands upward, inhale, and while the hands are upward, retain the air.

 

When the hands go down and while bending of the knees, exhale. Also, when straightening the body and uplifting the hands, inhale, etc. The same thing is true when doing the second and the third exercise.

 

In the fourth exercise, with both arms horizontally forward at shoulder level, the right leg steps backward as you thrust both arms briskly to the right and inhale. In this position retain the air for a very short time. Then bend the right knee slowly, lightly touching the ground, while thrusting the arms briskly to the left and exhaling. Then the body rises as the hands move sharply to the right while you inhale and then retain the air. The right leg is still back, with the weight on the right leg. The left leg steps back, with the knee bending to lightly touch the ground; the arms move sharply to the left and you exhale. The body slowly rises, and you inhale. This should be done six times, three times backward, three times forward. The body returns to the starting position.

 

At the fifth exercise, with fingers touching the shoulders, inhale. While retaining the air, move the right foot back behind the calf of the left leg and make three semi-circles in the air. Then step backward on the right foot, letting the knee touch the ground lightly, as you exhale. As you straighten up again, inhale. Repeat on the left side. Do this six times, three on each side.

 

At the sixth exercise the connection between breathing and movement is very clearly explained. (See p. 62 "Breathing with Electric/Magnetic Current.")

 

I. If the six basic gymnastic exercises are done very slowly, rhythmically and are accompanied with breathing, then you will obtain good results. They will be even more effective if done with concentration.

 

II. Inhale, and at the same time gradually lift your hands over your head parallel and straight. Retain the air in this position and then slowly bring the hands down and exhale.

 

III. Inhale, as you put your hands in front of your chest, palms downward. Move them to the side, back as far as possible. Retain the air in this position and then when the hands come back in front of the chest, exhale.

 

IV. The hands are raised in horizontal position while you inhale. Then the hands come slowly down, as you exhale. Do these two exercises, inhaling and exhaling, with strong concentration. While exhaling count to fifteen or twenty.

 

V. The hands are lifted vertically while you inhale. When they become horizontally aside, retain the air, and when you move the hands downward, exhale.

 

VI. Starting position is with the body erect, the hands loosely at the sides. Then they slowly move upward until they connect over the head. At the same time you slowly inhale. Then the hands go slowly to the side horizontally with the palms down, while you retain the air. While the hands come slowly together in front of the chest, palms inward, you slowly exhale. This is repeated several times.

 

VII. The hands with fingers closed move vertically upward as you inhale, then horizontally with fingers straight as you retain the air. And finally they come slowly downward as you slowly exhale. This exercise is done several times.

 

VIII. The starting position is with the hands in front of the chest, fingers touching and palms down. Slowly open the hands horizontally to the side while you inhale. As you bring your hands in front of your chest again, exhale. Repeat this exercise three times, then slowly move the hands downward.

 

IX. Lift the hands to the side with fingers open and put them over your shoulder as you inhale. While keeping them in this position retain the air. Then the hands open and come slowly down while you exhale.

 

X. The right leg goes backwards as the hands stretch forward, with palms up as if scooping something. When they go over the head the palms turn forward. When the hands are lifted the body is a little forward, and when the hands are upward over the head the body is bent backwards; also the hands. When the hands are lifted going forward, inhale. When they are over the head retain the air, and when the hands make a small circle downward, exhale. This exercise is repeated several times.

 

XI. While the hands are going in a horizontal position, inhale. When over the head in the form of a triangle, retain and when they are open to go to either side of the body, exhale.

 

XII. The two hands are extended to the side horizontally with open palms upward. Inhale slowly as you simultaneously curve your thumb to touch your first two fingers. As the hands with curved fingers go slowly in front of the chest, retain the air. Gradually extend the hands horizontally with fingers slowly spreading as you exhale.

 

During all this time of inhaling, retaining and exhaling think about God's love. Repeat these exercises several times.

 

 

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