Morning walks are very pleasant. The cool breeze is very refreshing and vitalising. The fragrance of flowers in gardens is indeed invigorating. Finish the walk before sunrise. The walk should not be like that of a matrimonial procession. Slow walking cannot give you any substantial benefit. It should therefore be brisk. You should have good perspiration. Then only it is an exercise. You should always walk atleast three or four miles per day. You can do Pranayama* while walking too. Inhale for six steps. Retain for six steps. Then exhale for six steps. This is a good practice. (* Close the right nostril with the finger. Draw the air in very, very slowly through the left nostril. Then close the left nostril. Retain the air as long as you can comfortably do. Then exhale very slowly through the right nostril after removing the finger . Then draw the air through the right nostril. Retain the air as before and exhale it very, very slowly through the left nostril).

Running is another exercise, which helps the lungs to develop. The blood is purified. Run in the open air. You can charge the lungs with ozone, double clume of pure oxygen. Chant "Om" mentally when you run. This will spiritualise the physical exercise. Wipe off the perspiration with your hands. Rub it in the body itself. Do not use a towel.

Swimming is also a best kind of exercise. It stretches all the muscles of the back Lumbago is relieved. You can practice Pranayama also while floating in water. Every person should have to know the swimming to escape from any Water incidents.

Playing Tennis, Shuttle Bat, ball bat etc., etc., also a good exercise. There is running as well, It is a gentle game that never tires the person much. It is pleasant and esxhilir5ating. It develops the ankles and the fingers as well.

Those who have got strength and who want to develop their chest and arms, shoulders and muscles should in variably take to gymnastics. The biceps, the deltoid and the triceps are nicely developed. A gymnast has a very beautiful, expanded chest. Pumping, bend-arm march, press-up in the parallel bars are also very good exercises.

You can practice Surya-namaskar* also daily. It is highly beneficial for one and all irrespective of age and sex. It is a happy combination of some Asans, Pranayama and prostrations to Surya or Sun. Those who suffer from eye disease will find a good remedy here. Diseases of the liver, stomach, intestines and kidneys are infallibly cured. The votaries of Surya-namaskar are daily increasing and this system is becoming more and more popular.

ASANS:

Asan is a perfect form of physical exercise. It is not merely physical exercise. There is something spiritual, something divine, for the Asans awaken the Kundalini-Shakti (Serpent Power). It gives internal massage to the internal organs. This benefit cannot be derived from any other system. It cures diseases. That is one great advantage in this system. Some Asans like Sirshasan, Sarvangasan and Siddhasan are very very useful in the up-keep of Brahmacharya. Bhujangasan, Salabasan and Dhanursan remove constipation. The Nauli Kriya which rotates the muscles of the abdomen is an unique Kriya which removes the diseases of the abdomen and increases the digestive fire. No exercise in any system can stand before this Kriya in its potency add efficacy. There are splendid and admirable exercises for keeping the spine elastic. They are Paschimottasan and Yoga Mudra, Chakrasan, Ardhasupti Asan and Matsyindriasan. If you do not keep the spine elastic, the spinal column will ossify and degenerate quickly. You will appear old though you are young. Whatever the system may be, there should be some exercises to develop the upper extremities such as the arm and the forearm. There must be some exercises for developing the thighs and legs. There should be some exercises for bending the spine forwards, backwards and laterally. There must be some exercises for developing the chest and neck and the abdomen. That system which does not contain a happy combination of these exercises is surely defective.

Those who are doing exercises of any kind should observe the following rules carefully--
- One should be strictly regular in the performance of exercises. Regularity is a pre-requisite if you want to progress rapidly and succeed in physical culture.
- You should take some light food after you have finished the exercises.
- Weigh your body once a month and keep a record.