Keeping the hands in this position, breathe freely, filling the lungs to
the utmost, emitting the breath slowly. Now, bring the hands, clenched
tightly, against the sides of the chest; thrust the right fist forward--
keeping the head up and chest forward, whole body firm; bring it back, and
repeat six times; left the same; then both fists; then right up six times;
then left; then both; then right, down six times; left, the same; then
both. Now clench the fists tightly, and press them under the arm-pits,
throwing the chest as well forward as possible, shoulders down and back,
head erect; thrust the fists down the sides, and return, six times, with
the utmost energy. Now, keeping the head, shoulders, and chest still the
same, extend the hands forward, palms open and facing, bring both back as
far as the bones and muscles of the shoulders will admit, without bending
arms at elbows. Now, thrust the body to the right, knees and feet firm, and
strike the left side with open palms, vigorously, repeat with body to the
left.
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