The elbows and knees should be kept as straight as possible in this exercise. The wide circle should be made not only in coming down but in going back forward and over backward.
This exercise causes great extension of the muscles. The muscles from the heel all up the back of the legs and even of the arms are affected. Then in getting back the muscles of all the body receive a similar extension.
This action is very helpful for the development of erectness of the body. It also causes alternation of the muscles and has a good effect upon the health.
Standing erect carry the hip out over the right foot, surrendering the whole body to the left side. Allow the weight to be carried out over the left foot, the left hip being widely extended.
This exercise tends to get freedom for muscles at the side and the hip so that the hip upon which the person stands will naturally sway out to the side, and the free hip will be surrendered, bringing the body very naturally into its spiral curves.
Standing erect, expand the chest in opposition to the balls of the feet, and allow the body slowly to be lifted seemingly from the summit of the chest upward. Allow it to return very slowly and steadily and to sink to the heels. Repeat many times.
This exercise should also be practiced upon each foot separately. It establishes right co-ordinations of the body in standing and helps in establishing accordant poise. All the muscles in the body which tend to bring the summit of the chest and the balls of the feet into right co-ordination are brought into sympathetic activity. It is really an important exercise for the development of a correct bearing and posture of the body.
In going upward, be sure that the chest reaches upward and that the body is lifted by a species of levitation.
Keep the body as straight as possible from the heel to the centre of the neck, preserving a sympathetic expansion of the chest at all times.
This exercise acts upon the whole body, tending to bring all parts into normal relationship.
Placing your hands against the sides of a narrow door way, allow your weight to come forward upon the hands, the knees straight. Take a full breath, then carry the body back by action of the arms.