Rest the hands on the rim of a bathtub or on two chairs placed about 2 feet apart. Assume position shown by cut. Lower the body until chest touches the knee; rise, bringing the other knee under the chest, repeating the movement. Execute this movement rapidly as if running, rising first on one foot and then on the other, from 50 to 100 times. If sufficiently strong, this can be taken without support for the hands. This exercise is especially recommended for those suffering from constipation. _Every evening, just before retiring, take a glass of water and go through the following movements and deep breathing exercises_: EXERCISE No. 3.--Same as in the morning. [Illustration] EXERCISE No. 4 Stand erect, feet about 30 inches apart, inhale deeply and strike a blow toward the left with the right fist, passing the left fist behind the back. Alternate this movement, striking toward the right with the left fist, giving the body a swinging and twisting movement. EXERCISE No. 5 [Illustration] Stand erect, feet about 30 inches apart, hands clasped over head, elbows rigid, inhale deeply. Bend toward the left, describe a complete circle with the clasped hands. Exhale when erect. Reverse, describing a circle in the opposite direction completes the movement. LESSON XXIII EXERCISE AND RE-CREATION EXERCISE [Sidenote: Civilization prevents the play instinct] The child from the time it begins to walk until it is ten or twelve years old, or until the pressing hand of necessity forces upon it the power of restraining duty, will in a great measure obey the play instinct or the natural laws of exercise. However, our complex industrial organism forces most of us into its vortex at the very time we are beginning to change the body from the youth to the adult, and the responsibilities with which we are laden, the struggles we carry on, prevent the majority from giving attention to and maintaining a system of development exercises which is so vitally important, and which would provide a great store-house of energy to be drawn upon in after years. Inasmuch, therefore, as the conditions under which we exist prevent the free play of our instincts, and the exercise of our natural desire for certain kinds of play or motion, it becomes necessary for us to devise a method of overcoming the repressing influences that crush out the play instinct of civilized man. CONSTRUCTIVE EXERCISES [Sidenote: Constructive period of life from ages 15 to 25] Constructive exercises should be taken and practised regularly between the ages fifteen and twenty-five. It is largely during this period that the physical condition of the body for the balance of life is determined. [Sidenote: Poisoning and purifying the blood]