NECK REST.-Bring the arms up on a level with the shoulders, hands straight with forearm and finger tips nearly but not quite touching behind the neck. Head always quite erect. While in this position, bend the body from the waist sideways, first to one side, then to the other, as far as it will go without moving the teet. When bending to the left, feel the muscles of the right stretching and vice versa. Return to position I.

5.

Bring arms to position 2, then extend them straight upwards, rising on the toes at same time and drawing the body to its greatest height. Bring arms again to position 2 and then down to position 1.

6.

Bring arms to position 2 and extend them sideways, turning palms and hands downwards. Come back to

position 2 and then position 1.

Bring arms to position 2 and extend them forwards, return to position 2 and position 1.

8.

Hips firm (hands placed as in 3). a little, bend the knees slightly outwards upper part of the body perfectly erect. about half-way down, then raise it again.

9.

Same as 8, only go down as low as possible. It is not easy at first to keep one's balance, the upper part of the body erect all the time, especially when trying to rise. Return to position I.

Arms bend (see 2). Place the feet sideways, about a foot apart. Now bend the upper part of the body back, curving only the chest back, keeping the waist still. Position I.

II.

Bring arms to position 2 and extend upwards as in fig. 5. Now bend the body forwards till the hands nearly touch the floor, keeping the head between the arms, knees straight and arms straight and parallel to one another. Return to position 5, then position 2 and then position 1.

12.

Hips firm (see 3). Raise one knee till the leg is bent as in the illustration, keep toe pointed down. Do the same with the other leg. Return to position 1.

Same as 12, only stretch leg backward as in illustration, keeping knees straight. Return to position 1.

14.

ARMS FORWARD BEND.-Bend the arms in front of the body, as in the illustration. Extend one foot back and rest toe on ground.

Position 1.

15.

Arms as in 14. Fling right arm out sideways and turn head to the right as far as it will go without moving the rest of the body. Same to left. Position 1.

Hips firm (see 3). Kneel with toes extended backwards. Now bend the body backwards from the knees, as far as possible, keeping straight and firm as in illustration. Rise and return to position 1.

17.

One arm, HIP FIRM, the other NECK REST (see 3 and 4). Bend the body as in exercise 4. Return to position 1.

18.

Arms bend (see 2). Feet stride (see 10). Now turn the body at the waist as far as possible to right, then to left, taking care not to move the hips. Return to position 1.