Posture Set 1
Is the introductory position used in all Kneeling Postures. The features in this position are the perfect lines drawn by deflation of abdomen until the floating ribs are drawn to a tightness, compelling the chest to expand to the utmost point. This gives freedom to the lungs to move in the immovable chest cavity at will, eradicating all adhesions, assuring limberness to shoulder joints and arm sockets, giving the face a most pleasant expression; for pleasant we must look and pleasant we must feel. The next point to be observed is the looseness and freedom of the neck.
Kneel down, make fists, and place them close to neck, but resting upon shoulder groove. Empty the lungs to the utmost; arrest all action for a few moments. Now fill the lungs and while retaining the breath, bend the body forward, touching the floor with forehead at first and later with chin, remaining in that position as long as possible. Returning to original position, exhale and run off the scale ha, hä, he, hi, hü, hu, ho, hö, according to the French or German, using no effort whatsoever. Release the hold of fist only when prompted to do so, and then relax the fingers just for a few moments.
Retaining the same position as in Fig. 2, inhale, retain the breath, and bend as far back as you can, exhaling as you return to original position, while humming a tune. It may be well to pile a stack of books behind one, removing one book after another each day, and until head comes to rest upon the floor. With each day lengthen the time of retentment.
Take to original kneeling position and keep fists in same place, taking care that fingers and thumbs are placed tightly. After thorough emptying of the lungs, which should be done by humming an appropriate Health or Peace tune, arrest all breath action for a few seconds and then fill the lungs to the utmost; arrest all breath action and bend body as far to the right as possible and until the right elbow touches the floor, retaining gracefulness as to the lines of the body and expression upon the face. Returning to the original kneeling position, empty the lungs while humming the Harmonic scale or an appropriate tune.
Same kneeling Position; keeping the clenched fists tight against the shoulder joint. Always empty lungs thoroughly, arrest breath action for a few moments. Fill lungs with ease, while chest is well set. Arrest all action and bend body to the left and until left elbow touches the floor. Hum a sweet tune when returning to original kneeling position. Do not release fists from their position. Continue to clench fingers and press thumbs.
Having gone through these positions until they become easy, take all four positions in rapid succession and upon one inhalation.
This done, take each position upon an exhalation; and thereafter all four positions upon one exhalation, which means to say, you hum a melody until lungs are thoroughly emptied and then go through the movement and movements.