There are no motions so quieting, so helpful in the general freeing of the body, as the motions of the spine. There are no motions more difficult to describe, or which should be more carefully directed. The habitual rigidity of the spine, as compared with its possible freedom, is more noticeable in training, of course, than is that of any other part of the body. Each vertebra should be so distinctly independent of every other, as to make the spine as smoothly jointed as the toy snakes, which, when we hold the tip of the tail in our fingers, curve in all directions. Most of us have spinal columns that more or less resemble ramrods. It is a surprise and delight to find what can be accomplished, when the muscles of the spine and back are free and under control. Of course the natural state of the spine, as the seat of a great nervous centre, affects many muscles of the body, and, on the other hand, the freedom of these muscles reacts favorably upon the spine. The legs are freed for standing and walking by shaking the foot free from the ankle with the leg, swinging the fore leg from the upper leg, and so freeing the muscles at the knee, and by standing on a footstool and letting one leg hang off the stool a dead weight while swinging it round from the hip. Greater freedom and ease of movement can be gained by standing on the floor and swinging the leg from the hip as high as possible. Be sure that the only effort for motion is in the muscles of the hip. There are innumerable other motions to free the legs, and often a great variety must be practised before the freedom can be gained. The muscles of the chest and waist are freed through a series of motions, the result of which is shown in the ability to toss the body lightly from the hips, as the head is tossed from the waist muscles; and there follows the same gentle involuntary swing of the muscles of the waist which surprises one so pleasantly in the neck muscles after tossing the head, and gives a new realization of what physical freedom is. In tossing the body the motion must be successive, like running the scale with the vertebrae.