leads back; third, the side of the hand leads out, palm down and the side of the hand leads back. Observe the oppositions of hand and head. Work for an active chest, making climax of the stroke with chest and arm reach together, relax on arm's return. Weight on the right footback out- back- outRepeat the same as to left side.

right arm-
back-

Arms, Salutation. Exercise XII.

outPosition.

Weight on right foot reacting back on left as the body inclines slightly as head is lowered to meet the hand.

Weight on right foot, raise the right arm, with the palm facing outward, as the hand rises the head is bowed to meet the palm as if to be placed on the head, two measures, next the hand falls to the side as the head is raised and the weight of the body returns to the right foot, two measures; repeat the same with the same time; the third time the same save the hand rises only on a level with the chest; fourth, the same as the first only a sweep of arm overhead with the fingers nearly touching left side of head; fifth same as the third; the sixth the same as the fourth; the seventh the same as the third. Position. Repeat the same, left foot and arm.

Repulsion. Attraction. Exercise XIII.

In this exercise, as well as in all the others be particular to let the chest lead. Feel conscious of the action in the chest first. In repulsion, let the chest slightly react before the hand attempts to push outward. Try to respond with

the whole body.

Weight on the right foot, bring hand to the ear as if listening, hold one count; body reacts and hand pushes outward as if repulsing something offensive, hold one count; repeat the same; listen, the third time something attractive, the arm is raised, hand held as expecting to receive, the

whole body, chest, face, ear, eye and hand is attracted. The measures for attraction are: right arm- uphand-hold-back- repeat the same then rest. Weight on left foot repeat both "repulsion, " and " attraction." Position.

Hands Finish. Exercise XIV.

66

Weight on both feet: wrists leading, backs of both hands uppermost, lifted above waist line, one count; down, backs leading down. Repeat, palms leading up; over, palms leading down. Position.

Bow. Exercise XV.

In order to acquire this useful accomplishment so it is a genuine expression of our feelings without affectation let us find the reason back of the bow. Review the chart given concerning the threefold divisions of the body. The bow should be an expression of respect, admiration, love or reverence. Of whatever degree, it is an expression from the emotive nature. In this all the emotive divisions of the body respond together: eye first, chest, top of head, palm of hand. The free foot is inclined to swing behind the strong foot, crossing behind it as the knees are crooked and the chest lowered. Bend at the hips.

The hearty bow moves the body with a long diagonal sweep toward the strong foot. The formal bow, without heart, with the weight on both feet, bow more directly in front. The heathen bows or prostrates himself directly before his lifeless, loveless idol; true warmth and hearty love and reverence give more sway and grace to the bow.

With the meaning of the bow in mind overdo in practice. Bow slowly and profoundly. In one form: stand with the weight on the right foot, as the body is bowing, the chest lowered, sway the body toward the active right foot; on return to position, let the weight fall back onto the left foot.

The eyes should not be allowed to drop while making a bow, save in humility or timidity, but should rest upon the person or persons to whom the respect is shown.

Sitting and kneeling are simply forms of bowing, though sitting has not a similar significance in meaning.

Practice with the weight on the right foot, bow, 2, 3, 4, 1, 2, 3, 4; rise, 2, 3, 4, 1, 2, 3, 4.

After overdone practice, greet the friends with but a slight suggestion of that overdone, yet feel it pass like a wave passing over the entire body even as in the deep bow, with movements of ease, grace and expression instead of a bob or jerk of the head, so common, expressing an attack of recognition merely, but of little respect. Let us manifest all noble feeling in a noble manner. To associate exalted thought and feeling with all the Physical Exercises adds much to their value giving fervor and earnestness.

STRENGTH AT THE CENTER.

Law.-- Strength at the center gives freedom at the extremities. No law of Expression can be of greater value than this if fully appreciated and mastered.

As we have said before, the chest is the center of the body, the center of physical strength, the center of feeling. Think of the chest as the great powerhouse and dynamo that demands attention that it may be supplied with all needed to maintain it and to prevent waste and leakage of valuable power. The nerve energy being wasted is quite. as valuable as electricity and it is time to learn to save it for we need it in the serious business of life.

We can readily understand it is a waste of electricity to turn on the lights in the day time, or to send out power when it is not needed. We may not be aware of the fact we are daily doing this very wasteful thing when we send

out to the hands or feet or head or any part of the body nerve force when it is not needed, or too much when it is needed, or what is still worse, leave it all turned on all the time. To illustrate what we mean by wasting the nerve energy, observe the child just learning to write. The little hand uses enough energy to drive a plane instead of a pen. Look at women out shopping grasping a hand bag with sufficient energy to hold the reins in driving a high-spirited horse. They return home wondering why they are so tired. To multiply illustrations is quite useless for you are apt to find a living illustration of this unconscious slavery in the first person you meet, even should it chance to be in the mirror. In fact very few have learned this priceless secret of economy of human energy.

No attempt can be made in this limited space to treat fully this important matter. A few hints on the practical side of it may help the student to find out for himself the value of saving and wisely spending his life energy.

We go to sleep and rest. We relax and the energy goes to vital centers of life and we are renewed in strength. We may not sleep while we are awake but we may train ourselves to rest while we are awake. Not to rest from our labors but rest in our labors. Those who gain this rare ability must be willing to pay the price for it. It cannot be taken like patent medicine from a spoon, leaving you only to just wait for a charm to be wrought upon you. It may not be attained by hearing about it though hearing may be needful. The race is to the swift.

Get the idea of carrying the chest high- a noble attitude firmly fixed. Feel that in the chest is the center of life, the hub of the wheel. Learn to relax the extremities when not necessary to use them. Let the hands and feet relax and go to sleep when not employed. This is really easier said than done. We may tell a wire to relax, it may

try but cannot. We may tell a bow-string as stiff as a wire to relax. It is nearly as helpless as the wire, but as it is made of yielding material by working it and stretching it, it may be limbered up so it can be made tense or slack at will. So there may need to be considerable working and stretching of muscles and tense cords before they can relax even when they will to do so. Stretching exercises make

plastic and responsive.

In exerting great energy send it out from the chest. In lifting think to put the strain on the chest instead of on the biceps. It often happens, the man with the great biceps has a weak chest for the great arm muscles have been quietly robbing the vital organs and the weaker and more delicate muscles. The great athlete often suddenly breaks down, because the balance has been taken from the natural vital center and the harmony broken.

In working for strength at the center, we may find an unerring guide in nature's own gymnastic: the yawn with a stretch. Observe how this homely exercise is performed. We first fill the lungs with a good full breath that seems to be drawn from the tips of the toes, then with the breath begin to lift the chest, raise one shoulder and the opposite limb a bit at the same time, send out the energy to all the extremities, hold tense an instant then relax- but not suddenly slowly the energy returns to the center, and we come out of it with a sense of being awakened and invigorated or if not we try again. When we practice the Physical Culture as yawn culture we come near to nature's way and need not fear the results. So let the yawn be a guide for the stretching in the physical exercises. There is a rhythm in this alternate, even contraction and relaxation of the muscles, quieting the nerves and stimulating as a nerve tonic. In taking the stretching, feel that the muscles are rubber-stretch slowly and evenly to their limit— let