POSITION 1.--Stand before a glass with head well up, chin in, neck elongated, shoulders down and back, arms hanging straight down, abdomen in, back slightly curved, heels together, toes slightly apart. 2. ARMS BEND.--While in position, bring the arms up at the sides so that the tips of the fingers touch the shoulders. Return to position 1. 3. HIPS FIRM.--Place hands on hips, well back, fingers together, and thumbs to the back. Now, slowly bend the head back as far as it will go, and slowly raise it again, taking care all the time to keep the chin in. Position 1 again. [Illustration: Fig. 4.] [Illustration: Fig. 5.] [Illustration: Fig. 6.] 4. 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 feet. When bending to the left, _feel_ the muscles of the right stretching and _vice versa_. Return to position 1. 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. [Illustration: Fig. 7.] [Illustration: Fig. 8.] [Illustration: Fig. 9.] 7. Bring arms to position 2 and extend them forwards, return to position 2 and position 1. 8. Hips firm (hands placed as in 3). Raise the heels a little, bend the knees slightly outwards and keep the upper part of the body perfectly erect. Lower the body 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 1. [Illustration: Fig. 10.] [Illustration: Fig. 11.] [Illustration: Fig. 12.] 10. 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 1. 11. 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. [Illustration: Fig. 13.] [Illustration: Fig. 14.] [Illustration: Fig. 15.] 13. Same as 12, only stretch leg backward as in illustration, keeping knees straight. Return to position 1. 14.