ATHALDO SYSTEM OF SCIENTIFIC PHYSICAL CULTURE By Don AthaldoREPRODUCTION a Athaldo System of e} Scientific Physical Culture Lesson 1 wv wb eae csi ite tidec Athaldo System of Scientific Physical Culture Athaldo System of Scientific Physical Culture - Issued in 1955,REPRODUCTION Lesson 1 Head Exercises from Left to Right 1. Take position shown — hands clasped behind head. Now, resisting with hands, slowly force head right back. Now, resisting with head, pull hands as far forward as possible Keep elbows close to head throughout. ___times, increase__every__day up to__ . Attention. Keep in upright position, and bring left knee up as close to chest as possible. Repeat with right leg alternately: do this rather quickly. ___times, increase___every___dayupto__ a) After having completed No. 2, stand on tip toes, and swing each leg alternately forwards and upwards on level with head until slightly tired. . Stand with right arm relaxed at side, fists clenched, knuckles facing floor, grip right wrist with left hand. Now tense the bicep muscle of the right arm, raising the fist to the shoulder slowly, yet all the time resisting hard with the left hand. By using all your willpower this exercise can be made the hardest in the world for biceps. Relax, and repeat very slowly. ___times, increase__every__day up to__ . Exactly same as no. 3 but with back of hands upwards to Each arm, twice daily. . Take position shown. Contract all back and arm muscles, and bend from side to side: with each side bend reverse position of arms. ___times, increase___every___dayupto__ Athaldo System of Scientific Physical Culture - Issued in 1955,REPRODUCTION 6. Clasp thumb, pull down against head; resist pressure with the neck. Keep the contraction; now pull outwards as hard as you can. Hold those two contractions, and bend sideways, forward, sideways, backwards in circular movement. When circle is completed relax contraction. Advance other foot, take contraction again, and repeat movement (the harder you pull down and outwards, the better the result). ___times, increase__every__dayupto__ . Stand erect, arms relaxed. Now bring the shoulders as far forward as possible, crossing the arms in front of body as shown, elbows stiff, concentrate hard, and make two or three attempts to force shoulders further forward. Relax and repeat. . Stand erect, arms relaxed at sides; close hands tightly, take deep breath, and bring elbows as far back as you can. Make two or three attempts to force shoulders farther back (as shown). Relax and repeat. ___times, increase__every__dayupto__ . Obtain piece of broom handle about 2 feet long; stand as shown in No. 9. Take a very deep breath and at the same time swing up arms (pulling hard outwards as though trying to lengthen the stick, keeping arms stiff at elbows all the while) over the head and as far back as possible. Pause and let the arms come back to starting position pressing in on the stick, exhale as the arms descend, keeping chest well lifted. ___times, increase___every___ dayupto__ 10. Clasp hands behind head, pulling outwards; with all the strength in your body, stretch upwards with the hands as far as you can. Now, when arms are almost straight above head, bring them back to starting position, never for one moment relaxing the Athaldo System of Scientific Physical Culture - Issued in 1955,outward pull. Relax and repeat. times, increase __every__day up to. Athaldo System of Scientific Physical Culture - Issued in 1955 REPRODUCTIONREPRODUCTION LESSON 2 Reduce the number of repetitions of your first lesson: 1) 2) ____10)__and do not increase. 11. Lie flat on back, knees up, heels drawn towards buttocks. Lift upper part of body as high as possible, use head, elbows and feet as a leverage, breathe in slowly, return to original position, and repeat. ___ times, increase___every__day upto___ 12. Stand with hands on hips, feet together, shoulders well back, draw in, and harden the abdomen thoroughly, put all your will into this. ___ times, increase__every__day upto___ Athaldo System of Scientific Physical Culture - Issued in 1955,REPRODUCTION 13. Lie flat on floor, arms at sides; place right foot over left foot. Raise left leg as high as possible, at the same time resisting this movement by dominated pressure from the right leg. Vary by reversing position of legs. ____ times, increase__every__dayupto___ 14. Same position as (Ex 13) with feet interlocked. Try and pull feet apart, using leg and stomach muscles against the resistance of locked feet. ___times, increase___every___ dayupto___ 15. Stretch arms full extent above head; clasp one thumb. Bend slowly over, still stretching to the right side. Return to ready position, then repeat to left side. ___times, increase___every___ dayupto__ 16. Take position shown. Place left hand outside right elbow, now raise right arm outward and upward to the side, resisting strongly with left arm. ____ times, increase__every__dayupto___ 17. Place hands firmly on hips, squat down, keeping back as straight as possible; now raise up with a spring movement, until you are erect, and standing on tip toes, stretch up. ____ times, increase__every__dayupto___ 18. Stand with feet together, arms straight above head, lungs filled; now touch floor with closed fists at a point several inches in front of feet; exhale. Now return to original position, inhaling ___times, increase___every___ dayupto___ 19. Lie flat on floor, hands flat on floor near buttocks, legs stiff at knee; swing legs overhead until they touch floor behind the head; slowly lower, keeping knees stiff throughout. ___times, increase___every___dayupto___ Athaldo System of Scientific Physical Culture - Issued in 1955,REPRODUCTION 20. Lie flat on floor, face downward, palms down and next to. chest. Raise body as far as you can from the floor by straightening the arms; straighten the back, pause 2 seconds, then slowly lower body; inhale when straightening arms, exhale when bending arms. 21. With arms straight out in front, fists clenched, on level with shoulders, bring both arms and shoulders back as far as you can. Now make three attempts to get them still further back. ___times, increase___every___ dayupto___ 22. Lie face downward with hands clasped behind back. Raise head, shoulders and legs at same time slowly. ___times, increase__every__dayupto__ 23. Lie flat on back, knees up and heels drawn close to buttocks, rest upper part of arms and elbows on floor by the sides. Lift upper part of body as high as possible — up-up-until you are in the Athaldo System of Scientific Physical Culture - Issued in 1955, Pe. 7REPRODUCTION position shown. Hold 3 seconds ___times, increase___every___ dayupto__ 24, Position as shown — head turned to left and right hand against chin — resisting with hand, turn head until you looking in opposite direction. Now place left hand on chin, and resisting strongly, turn head back to original position. ___times, increase___every___dayupto___ 25. Position of legs as shown. Point toe hard, and keeping knee stationary, slowly bend leg to position as photo. Lower slowly. 26. Stand with legs as shown — hands at sides. Now breathing in slowly, take arms in front of body, right over head. Now end them, place on hips, and force elbows towards each other. Hold for 2 seconds, lifting chest forward and upward as far as you can — exhale reverse position of feet and start again. ___times, increase__every__dayupto__ 27. This Exercise is to cultivate mind and nerve control, or the. sense of balance and will be found somewhat difficult to perform at first; so therefore it is necessary to keep the mind concentrated on the limb you are actually exercising. Position: Hands on hips, thumbs to the rear, heels together. Raise the left knee until itis in line with the hip, toes pointing to the ground; now raise the foot, without moving the knee, until the leg is fully stretched out in front of you, toes pointing to the front. Then lower foot, still keeping knee in position; pause a moment and lower foot to the ground. ___times, increase__every__dayupto__ 28. Stand to attention, arms stretched straight in front on level with shoulders, hands clasped by interlocking the fingers. Endeavour to separate the arms by using the muscles of the upper chest, keeping the hands clasped meanwhile. Athaldo System of Scientific Physical Culture - Issued in 1955,REPRODUCTION 29. Position as shown. Fill up lungs. Strain chest forward ~ raise head as high as possible — push down with arms at same time try to pull them part. Keep head well back. Hold position 2 seconds. ___times, increase___every___ dayupto___ 30. Hands on hips as shown. Now try to widen back -spread it as far as you can. Hold for 2 seconds. Release and repeat. Concentrate mind on muscles under arm. ___times, increase__every__dayupto__ 30a. Same as Exercise 30, but widen one side only, exercise both sides. Awkward at first, but after a week's practice you will find it easy. 31. Lie on back, hands clasped behind head, elbows forward. Point toes, keep knees still and sit up there, still keeping knees stiff. Try and pull head down until the face touches legs. Slowly lower body back to original position. If difficulty in sitting up, place feet under some article of furniture until muscles become stronger. ___times, increase___every___ dayupto__ After 30 days on this lesson, perform 3 times weekly ONLY the following exercises: No. 1,2,3,4,9,10,12,17,18,20, 22,26,29 (until the muscles ache). Continue indefinitely 3 times weekly at your ‘own discretion. Reduce the number of repetitions in Lesson No. 2 as follows: No. 11-9; No. 12 — 10; No. 13-8; No. 14-8; No. 15-8; No. 16 — 10; No. 17 -20; No. 18-9; No. 19-10; No. 20-15. Athaldo System of Scientific Physical Culture - Issued in 1955,REPRODUCTION “ee DON ATHALDO Dear Friend, Ihave your application for enrolment in Athalding, and after studying your analysis form, | accept you as a student because | am confident that I can help you to attain Health, Strength, Muscle and Muscular Power. However, if you have any organic ailment, as a heart or lung condition, etc., let me know before starting the course. If in doubt, ask the advice of a reliable physician. The exercises herewith have been compiled for your OWN individual requirements, and may be performed either morning, afternoon or night and can be done half in the morning and half at night - the main thing is to do them regularly, and when you have learned the correct movements, you should be able to get through all the exercises in from 15 to 20 minutes. When you are doing all the three lessons, try and get them all done in 30 to 35 minutes but do not rush the work. NOW: As soon as you awake in the morning, push the pillow away and stretch yourself thoroughly — legs, arms, neck, all joints — when finished stretching GET OUT OF BED AT ONCE and urinate. You are now ready to get busy on ATHALDING. PUT YOUR WHOLE Athaldo System of Scientific Physical Culture - Issued in 1955, pg. 10REPRODUCTION HEART AND SOUL INTO THIS RECONSTRUCTIVE PROGRAM AND. LET NOTHING STOP YOU FROM REACHING YOUR OBJECTIVE. With the following instructions carefully “word illegible” to you can cultivate maximum Health, Strength, Development, Mental Energy and Personal Magnetism. Remember, it all depends upon your own efforts how much benefit you extract from the course. If you follow out all the lessons thoroughly and consistently bearing in mind that progress will be rapid if you do so, you will feel perfectly fit and 100% “alive” after completing training. If you can spare the time, before breakfast, scrape the tongue thoroughly with the back of the table knife. - wash and gargle the mouth for three minutes (no less) with a cup full of warm water in which has been added half a teaspoon of cooking salt — give the teeth a good brushing with cooking salt. Carefully read all instructions regarding exercise and observe positions. | suggest you read your instructions over many times and fix them clearly to your mind and perform the exercises in the order given. You can follow your work-out with a sponge down and a dry friction rub — rub all the body with a course, rough towel. When exercising be sure to concentrate on what you are doing. Banish all other thoughts - think only of how well you are developing the muscles you are using. These exercises will enable you to feel fresh after your day’s work and will definitely double your stamina and strength and give you a rapid, all-round increase in physical development and health. Athaldo System of Scientific Physical Culture - Issued in 1955,REPRODUCTION If you want to get a clear skin ~ Free from blotches, pimples, etc. Include lots of vegetables and fruit in your diet. I suggest you take a tepid bath two or three times a week. Don’t forget to have a brisk rub-down with a rough towel afterwards and sip a glass of hot milk before going to sleep. STAMINA A diet consisting of eggs, milk, wholemeal bread, butter, cheese, green vegetables, nuts fruit, cocoa, cream and porridge and very little meat will be found excellent for the building of stamina. Masticate foods thoroughly and don’t drink until the meal is over. Cut out condiments, sweets, pastries, etc., and in their place take raisins, dates, figs, honey, sultanas and plenty of salads. DEVELOPING NERVE FORCE Follow the diet as for stamina. Keep out of stuffy rooms and theatres as much as possible and spend all the time you can in the open air with 9 to 10 hours sleep every night. Whenever possible remove all your clothes whilst in your bedroom and take an air bath by letting fresh air from an open window get at your body and don’t forget, a sun bath whenever possible also. THE POWER OF SUGGESTION If you follow the instructions given herewith you will be the possessor of a bold, fearless personality, even though at the present moment you might lack confidence in yourself. This new power will enable you to eliminate self-consciousness, bad habits, and overcome many difficulties. Those instructions are recommended by scientists and the best time to practice is as, Athaldo System of Scientific Physical Culture - Issued in 1955,REPRODUCTION soon as you wake in the morning. If you lack confidence, say something similar to this: “| am now as fearless as anyone and | fear nobody.” “My former feeling of shyness has gone forever. It has disappeared.” “'ve forgotten that | was ever nervous and | don’t know what it feels like to be nervous.” “No person has the power to embarrass me and I can talk to anyone quite comfortably and freely.” “| am always cool, calm and collected, no matter what happens. I’m thoroughly happy now and have complete self-confidence.” Remember this: No. 1 sentence mentally repeat twice, No. 2 whisper and repeat three times, No. 3 very softly twice, No. 4 also softly, three times, and No.5, speak out loudly. When practising those suggestions remember that your entire thoughts must be concentrated on what you are saying and you must wholeheartedly believe also what you are saying, and if you do this you will succeed as numerous others have done and in a few weeks self- consciousness will be a thing of the past. ECONOMISING NERVE ENERGY Lie on your back on floor or couch, close your eyes, stretch legs out straight and draw up the knees. Slide legs down and where they “land” let them remain and allow the whole body from the head to the toes relax relax — relax. Lie still and smile! This is remarkably invigorating. Athaldo System of Scientific Physical Culture - Issued in 1955,REPRODUCTION BE HAPPY Don’t worry and never bear a grudge. Use the suggestion chart frequently. Go through the exercise of laughing. Laugh as much as you can, silently of course, and you'll find it one of the best exercises ever invented for the diaphragm. Incidentally the exercise of silent laughing massages many important organs of the body. EXERCISES FOR CONCENTRATION 1. Concentrate your mind upon one subject for 10 to 15 minutes and don’t let the mind wander from the subject. 2. Sit down with your right hand, palm upward, on your right knee. Firmly clench your fist, fingers first and then thumb over fingers concentrating hard on what you are doing. Slowly straighten the thumb, then straighten the forefinger and each of the other fingers in turn, slowly and deliberately, until the hand is in the original position. Now, reverse this exercise, commencing with little finger and lastly the thumb. Ten to twelve times daily. A PLEASING PERSONALITY, is essential to success, therefore endeavour to make people like you and if you try hard enough you can, so set out to be as agreeable and pleasant as you can possibly be and keep at it, even when things appear to be retrograde. When others are pessimistic, you try to be optimistic, and have a happy greeting and cheery smile for all. Try this for, six weeks, then | feel sure you will decide to keep it up. A MAGNETIC PERSONALITY Originality, patience, friendliness, kindness, sympathy, broadmindedness, cheerfulness, unselfishness, comradeship, modesty, Athaldo System of Scientific Physical Culture - Issued in 1955, pe. 14REPRODUCTION optimism, ambition, courage wide interests and physical vitality are some of the characteristics which might be termed as magnetic personality. If you don’t possess the above | suggest you go “all out” to cultivate them. Get rid of that “one-track” mind. You'll find it well worthwhile, so start by reading every part of the newspaper, the news as well as the sporting. You might be bored at first, but carry on, and talk about what you read to other people and try and get their views. Make new friends and don’t just stick to one small “clique”. Get to know the right people by grasping every opportunity that comes your way. If you are lacking in kindness, try to do one good turn every day and strengthen your weak points until they become strong points Carefully study the following constructive thought chart: CONSTRUCTIVE THOUGHT You Will E You Will Cultivate anger self-control carelessness persistent effort changeableness perseverance condemnation appreciation criticism commendation deception honest dependence self-reliance Discord harmony destruction construction doubt faith — confidence failure success fault-finding forbearance fear courage Athaldo System of Scientific Physical Culture - Issued in 1955,fretfulness REPRODUCTION patience gossip constructive conversation grief joy hatred indolence Love industry indecision determination irritation intemperance peacefulness temperance jealousy lack lack of desire trust abundance ambition lying truth telling poverty wealth procrastination promptness pretence genuiness revenge forgive selfishness generosity self-pity self-depreciation common sense self-confidence sickness health trouble vacillation experience needed concentration weakness strength worry tranquility Athaldo System of Scientific Physical Culture - Issued in 1955REPRODUCTION GET RID OF BAD HABITS You can get rid of bad habits by replacing them with good ones. Take up an interesting practical hobby — walking — gardening etc. When undesirable thoughts intrude, bring your full concentration upon their opposites. Again __ see constructive thought chart. FOR SELF CONTROL Every day conquer one desire and as your control of self is developed, increase to three or four daily. An illustration: If you have something implement to do, do it at once, even though you may want to postpone it. DRESS NEATLY Spend quite a lot of time over your toilet as this will give you more self-confidence, and a well-groomed person has much more confidence in himself than one who has dressed in a hurry, and if at any time you should happen to be taken off your guard and feel embarrassed, quickly say to yourself: - “I feel thoroughly at ease.” Repeat this several times believing what you are saying and you'll find that any self-conscious feeling will quickly vanish. AN ORIENTAL SECRET The Hindu yogis are famous the world over for their great calmness and passivity. They believe that the air contains a vital essence called prana which is taken into the body through breathing, this being the source of vitality so ACQUIRE THE EXCELLENT HABIT OF TAKING LONG DEEP BREATHS WHILST STANDING PERFECTLY ERECT. Athaldo System of Scientific Physical Culture - Issued in 1955,REPRODUCTION This will help you to assert your personality and will make you more alert and self-confident. Be a good listener and show a genuine interest in other people’s conversation remembering that a sympathetic and intelligent listener is welcome in any company. ENTHUSIASM can be made a fine tonic for others as well as yourself. Therefore you can be genuinely enthusiastic about your job, your hobby or your favourite “cause” etc. without being a “crank”. Be enthusiastic in both play and work. Be cheerful and bright. Cultivate the society of the “right” people. Study good, interesting books and you will get ahead and you'll find that others will be delighted to see your progress. Therefore, select some definite goal and go after it “with your ears back” with all your might. Don’t let other outside interests and ambitions “side- track’ you, because grass-hopper kindred people never advance far. Every day, spend half an hour of quiet meditation on your ambition, whatever it be imaging yourself in the position you seek, one without losing sight of the many difficulties which may present themselves. Finally picture your coming success as vividly as possible. FOR OBESITY and to reduce weight pay attention to the food values chart, eating only of the foods containing the smaller numbers. Occasionally have a day on fruit “word illegible” preferably one kind of fruit or fruit juices. CONSTIPATION will often yield to the use of olive oil liberally applied on all salads with a dessertspoonful each night. Occasionally miss a meal. It is good for you. Those suggestions apply also to various forms of indigestion. Athaldo System of Scientific Physical Culture - Issued in 1955,REPRODUCTION BILIOUS ATTACK Fast for a day, then the next two or three days live on acid fruits — get extra sleep with bedroom windows wide open. BAD CIRCULATION, colds, chilblains, catarrh, influenza, rheumatism, etc. These ailments can be greatly assisted by exercising daily and a brisk walk of from 3 to 6 miles each evening. When you notice a cold coming on boil two or three onions in a pint of milk and eat this before retiring. GENERAL HINTS Don’t exercise until at least 1 hour after a heavy meal, not less than % hour before. If you are a brain worker, plan your day's work the night before, and you will soon increase your output, and the standard of your work. Lead the life of one great man whose work and personality interests you; this will prove an incentive. REGARDING YOUR MEALS Sit up perfectly straight at the table and chew your food thoroughly and eat very slowly. Place both feet firmly on the floor and on no account cross your legs. Avoid unpleasant topics and avoid all arguments, definitely no reading at meal time. Have an attractively laid out table and one under pleasant conditions always. Your body needs a certain number of chemicals and these are contained in the everyday food in their natural state. So at all times try to avoid white floor products. Use wholemeal or Athaldo System of Scientific Physical Culture - Issued in 1955,REPRODUCTION wholegrains. Avoid greasy food and fried foods...always endeavour to grill or roast meats. Use raw sugar or honey for all sweetening. Be sparing with salt. There are two more lessons to come to you, and by the time you have finished the training, every part of your body should be perfectly developed — that is — IF YOU BE TRUE TO YOURSELF AND. CARRY OUT THESE INSTRUCTIONS CAREFULLY After 40 days, exercising on this lesson, please measure yourself again and send to me with a report of your progress, and from the information | receive, | can compile your second lesson. Until your further series reach you please carry on with your present work, using the maximum number of repetitions - AND WHEN SENDING ON YOUR REPORTS PLEASE BE SURE TO HAVE YOUR NAME AND ADDRESS. Athaldo System of Scientific Physical Culture - Issued in 1955,REPRODUCTION Trusting to receive an excellent report at the conclusion of this series Vol.1. and ensuring you of my personal attention at all times to your physical welfare. Yours for perfect manhood, Athaldo System of Scientific Physical Culture - Issued in 1955REPRODUCTION FOOD VALUES CHART If You Wish To Increase or Decrease Your Weight Study These Food Values. The numbers beside the items represent the number of fat- forming elements in one ounce of food. Fat persons are to be aware of the big numbers, whilst the thin ones are to accept them. Starchy Vegetables Leafy Vegetables Bananas Onions | Water Cress Spinach Carrots Lettuce Parsnips Greens Peas Potatoes Celery Cauliflower Pumpkin Cabbage Vegetable Marrow Corn Sweet Potatoes __ Brussel Sprouts String Beans Asparagus Turnips Beet tops Beets Turnip Tops Athaldo System of Scientific Physical Culture - Issued in 1955Meats REPRODUCTION Butter Mutton oil Oysters Lard Margarine "Pork Veal Olives Ham (lean) Cocoa Bacon Chocolate Nuts Beef Lamb Peanuts Sugars syrup Fowl a Milk Buttermilk Currants Cheese Dates Cream Figs Eggs Raisins Ice Cream Honey Junket? Molasses Skim Milk Prunes (dry) Whole Milk. Athaldo System of Scientific Physical Culture - Issued in 1955REPRODUCTION Fruits Seed Groups Strawberries 11 Barley Tomatoes 6 Bread Watermelons 8 | Cornflower Prunes 86 Biscuits Apples 18 Flour Apricots 17 Macaroni Blackberries 16 Oatmeal Melons 16 Rice Cherries 22 Sage Grapes 27 Tapioca Lemons 15 Beans Oranges 14 Bran Peaches 18 Pears 38 Pineapples 12 Plums 12 Raspberries 12 NERVE & BRAIN FOODS: Lean fresh beef, pork, mutton, fish, fowl, cheese, egg yolk, milk. MUSCLE & BONE FOODS: Potatoes, bananas, raw corn on cob, wholemeal bread, oats, pudding. BLOOD CLEANSING & PURIFYING FOODS: Leafy vegetables, celery, cucumbers, carrots, peas, onions, radishes, cress, salad greens, etc. Fruits — apples, berries, pears, peaches, paw-paw and other similar kinds. Athaldo System of Scientific Physical Culture - Issued in 1955REPRODUCTION SOLVENTS FOR FLUIDS IN THE SYSTEM: The juices of organs, lemons, grapefruit, pineapple, grape and tomato. FOR GAINING WEIGHT 1. More exercises (slow tensing movements, avoid fast movements). . Occasional fasting - a day on vegetable juices, with one third water added — to improve assimilative and adsorptive powers. . More vegetables and less fruit. . More frequent short periods of rest. . Emotional control to reduce excessive gland activity. . Discontinue tobacco in order to enlarge the arteries. . Discontinue alcohol in order to prevent over-rapid oxidation. . Overcome constipation. Forced eating to gain weight by “stuffing” is a direct way of injuring of the liver, and generally is no permanent gain in weight. The underweight student should exercise to ENLARGE the muscles which in turn attracts more blood to the enlarged muscle, in turn attracting more NUTRITON TO EACH OF THE 600 OR MORE MUSCLES AND HENCE IMPROVING THE ABSORPTIVE POWERS. This is the true secret of weight normalizing, whether you are underweight or overweight. Avoid all exercises of a quick and superficial nature as this exhausts nerve energy and depletes the muscles. THE SLOW RESISTANCE EXERCISES in Athalding are ideal for you. Within the limit of digestive tolerance, such foods as potatoes, bananas, avocadoes, milk and butter are foods for you to favor. Eating should be slow, deliberate and all foods should be thoroughly masticated. Vegetable juices obtained through juices extractor Athaldo System of Scientific Physical Culture - Issued in 1955,REPRODUCTION mineralize the body more rapidly than fruit juices. The minerals and vitamins of vegetables and vegetable juices help to normalize gland action. Frequent five minute periods of reclining and attempting to achieve complete relaxation, favor upward return to weight to normal. Frequent sessions of slow stretchings, twisting, turning, favor muscle enlargement and weight gain and also favor deeper breathing and improved oxygenation. Underweight people are often shallow breathers due to nervousness, tenseness, worry and anxiety. Underweight people are often dehydrated (lost water balance.) STUDY THE BIO NUMBERS IN THE FOOD VALUES CHART CAREFULLY. BREATHING EXERCISES OF THE YOGIS The YOGI CLEANSING BREATH. The Yogis have a favorite form of breathing which they practise when they feel the necessity of ventilating and cleansing the lungs. They conclude many of their other breathing exercises with this breath. This Cleansing Breathing ventilates and cleanses the lungs, stimulates the celli and gives a general tone to the respiratory organs, and is conducive to their general healthy condition. Besides this effect, it’s found to greatly refresh the system. Speakers, singers, etc., will find this breath especially restful. Athaldo System of Scientific Physical Culture - Issued in 1955,REPRODUCTION After having tired the respiratory organs. 1. Inhale a complete breath 2. Retain the air for a few seconds 3. Pucker up the lips as if for a whistle (but do not swell out the cheeks), then exhale a little air through the opening, with considerable vigor. Then stop for a moment, retaining the air, and then exhale a little more air. Repeat until the air is completely exhaled. Remember that considerable vigor is to be used in exhaling the air through the opening in the lips. . This breath will be found quite refreshing when one is tired and generally “used up”. A trial will convince you of its merits. THE YOGI NERVE VITALIZING BREATH. This is an exercise well known to the Yogis, who consider it one of the strongest nerve stimulants and invigorates known to man. Its purpose is to stimulate the Nervous system, develop nerve force, energy and vitality. This exercise brings a stimulating pressure to bear on important centres, which in turn stimulate and energise the entire nervous force to all parts of the body. 1. Stand erect. . Inhale a complete breath, and retain same. . Extend the arms straight in front of you letting them be somewhat limp and relaxed, with only sufficient nerve force to hold them out. . Slowly draw the hands back towards the shoulders, gradually contracting the muscles and putting force into them, so that when they reach the shoulders the fists will be so tightly clenched that a tremulous is felt. . Then, keeping the muscles tense, push the firsts slowly out, and draw them back rapidly (still tense) several times. . Exhale vigorously through the mouth. Athaldo System of Scientific Physical Culture - Issued in 1955,REPRODUCTION 7. Practise the Cleansing breath. This exercise must be tried to be appreciated. 8. THE YOGI VOCAL BREATH. The Yogis have a form of breathing to develop the voice. They are noted for their wonderful voices, which are restoring, smooth and clear, and have a wonderful trumpet-like carrying power. They have practised this particular form of breathing exercise which has resulted in rendering their voices soft, beautiful and flexible, imparting to it that indescribable, peculiar floating quality combined with great power. The exercise given below will in time impact the above mentioned qualities, or the Yogi Voice, to the student who practises it faithfully. It is to be understood of course, that this form of breath is to be used only as an occasional exercise, and not as a regular form of breathing. Inhale a complete breath very slowly, but steadily, thorough the nostrils, taking as much time as possible in the inhalation. Retain for a few seconds. Expel the air vigorously in one great breath, through the wide open mouth. Rest the lungs by the cleansing breath. Athaldo System of Scientific Physical Culture - Issued in 1955,BACK TO WEBSITE