This exercise is very good for the purpose of restoring natural conditions and gaining chest expansion.
(1) Stand erect.
(2) Inhale a Complete Breath.
(3) Retain the air.
(4) Extend both arms forward and bring the two clenched fists together on a level with the shoulder.
(5) Then swing back the fists vigorously until the arms stand out straight sideways from the shoulders.
(6) Then bring back to Position 4, and swing to Position 5.
Repeat several times.
(7) Exhale vigorously through the opened mouth.
(8) Practice the Cleansing Breath.
Use moderation and do not overdo this exercise.
(5) WALKING EXERCISE.
(1) Walk with head up, chin drawn slightly in, shoulders back, and with measured tread.
(2) Inhale a Complete Breath, counting (mentally) 1, 2, 3, 4, 5, 6, 7, 8, one count to each step, making the inhalation extend over the eight counts.
(3) Exhale slowly through the nostrils, counting as before--1, 2, 3, 4, 5, 6, 7, 8--one count to a step.
(4) Rest between breaths, continuing walking and counting, I, 2, 3, 4, 5, 8, 7, 8, one count to a step.
(5) Repeat until you begin to feel tired.

Then rest for a while, and resume at pleasure.

Repeat several times a day.
Some Yogis vary this exercise by retaining the breath during a 1, 2, 3, 4, count, and then exhale in an eight-step count.

Practice whichever plan seems most agreeable to you.
(6) MORNING EXERCISE.
(1) Stand erect in a military attitude, head up, eyes front, shoulders back, knees stiff, hands at sides.
(2) Raise body slowly on toes, inhaling a Complete Breath, steadily and slowly.
(3) Retain the breath for a few seconds, maintaining the same position.
(4) Slowly sink to first position, at the same time slowly exhaling the air through the nostrils.
(5) Practice Cleansing Breath.
(6) Repeat several times, varying by using right leg alone, then left leg alone.
(7) STIMULATING CIRCULATION.
(1) Stand erect.
(2) Inhale a Complete Breath and retain.
(3) Bend forward slightly and grasp a stick or cane steadily and firmly, and gradually exerting your entire strength upon the grasp.
(4) Relax the grasp, return to first position, and slowly exhale.
(5) Repeat several times.
(6) Finish with the Cleansing Breath.
This exercise may be performed without the use of a stick or cane, by grasping an imaginary cane, using the will to exert the pressure.

The exercise is a favorite Yogi plan of stimulating the circulation by driving the arterial blood to the extremities, and drawing back the venous blood to the heart and lungs that it may take up the oxygen which has been inhaled with the air.