It helps to relax if you imagine your arm
held to the shoulder by a single hair, and that if you move it with
a force beyond the minimum needed to raise it, it will drop off
entirely. To those who have little or no imagination this will seem
ridiculous; to others who have more, and can direct it usefully,
this and similar ways will be very helpful. After the arm is raised
to a perpendicular position, let the force of gravity have
it,--first the upper arm to the elbow, and then the forearm and
hand, so that it falls by pieces. Follow the same motion with the
other arm, and repeat this three times, trying to improve with each
repetition.
Next, the head must be moved slowly,--so slowly that it seems as
though it hardly moved at all,--first rolled to the left, then back
and to the right and back again; and this also can be repeated three
times. After each of the above motions there should be two or three
long, quiet breaths. To free the spine, sit up on the floor, and
with heavy arms and legs, head dropped forward, let it go back
slowly and easily, as if the vertebrae were beads on a string, and
first one bead lay flat, then another and another, until the whole
string rests on the floor, and the head falls back with its own
weight.
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