9. Head erect, raised at the crown (as if suspended by a cord), not tipped in any direction. 10. Chin _slightly_ drawn in. 11. Form raised to full height. 12. Body poised slightly forward, so that the weight bears mainly on the ball of the foot. 13. Eyes straight to the front. 14. Whole figure in such a position that a line will pass through ear, shoulder, hip, knee and ankle. Get this position before a glass and practice it, until it can _always_ be maintained. It gives ease, grace and strength. Teach it to every child. The following exercises, as well as those in Chap. V will be found invaluable to equalize the circulation, to aid digestion, as well as to promote natural breathing and develop the muscles required in parturition. Begin cautiously with the first five, increasing the number and time devoted to them as strength is gained. EXERCISES ADAPTED TO GESTATION. 1. Standing position. Carry the weight of the body as far forward and backward as possible, without lifting heels or bending knees. Count four to each movement. 2. Same position. Bend body slowly from side to side. Keep knees straight and feet firm. 3. Hands forward on hips, bend trunk at hips slowly forward; rise slowly and bend backward, always keeping the head in position with the body. 4. Inflate the lungs. Touch the shoulders lightly with the tips of the fingers. Bring the elbows slowly in front of the body, touching them together. Lift them as high as possible. Throw elbows back and up, the fingers still touching shoulders. Bring them back to commencing position. Expel air. This exercise elevates the ribs and expands lower part of chest. 5. Erect position. Inhale. Finger tips to shoulders. Hold the breath to count twenty, then with clenched fist strike downward and forward. Stop suddenly as if striking an object. Expel breath forcibly with the motion. If the motion is decisive the breath will naturally be expelled by the diaphragm. 6. Kneel on a cushion, knees far apart, stretch arms upward, parallel with each other by the side of head, bend trunk slowly backward as far as possible, remain to count four, return forward as far as possible, keeping knees and feet firm. This is one of the best exercises for strengthening the muscles of the back and pelvis. 7. Same position, hands clasped on top of head, move the body from side to side slowly, count four with each movement and then rest. In the same position twist the body from right to left. 8. Same position, arms extended horizontally forward, throw them backward in a direct line as far as possible. This may be practiced quickly or slowly as if carrying a weight. 9. Reclining upon back, flex the knees and sway them from side to side. 10. Same position, flex and thrust the limbs downward alternately. 11. Reclining, face downward, flex knees and sway feet from right to left. 12. Same position, with the help of an assistant flex and extend the limbs, using resistance.