,,transcrib]',s ,,note      ,italic text
 is d5ot$ by und]scores4      ,"s m9or  
*anges to ! text are not$ at ! end ( !  
book4                                   
,,little ,,blue ,,book ,,no4 #adce      
,edit$ by ,e4 ,haldeman-,julius         
,con/ipation & ,its                     
,correction by ,ex]cise                 
,c4 ,o4 ,b5son                          
7,in/ructor ( ,physical ,education1     
,wa%+ton ,univ]sity1                    
,/4 ,l\is1 ,mo47                        
,,haldeman-,,julius ,,publications      
,,gir>d1 ,,kansas                       
,copyright1 #aibi1                      
,haldeman-,julius ,company              
,,pr9t$ ,,9 ,,! ,,unit$ ,,/ates ,,(     
,,am]ica                                
,,cont5ts                               
,page      ,causes ( ,con/ipation       
#g      ,ex]cises = ! ,prev5tion &      
,correction    ( ,con/ipation           
#bj                        ,,con/ipation
 ,,& ,,its ,,correction ,,by ,,ex]cise  
,con/ipation or dysk9esia is "o ( !     

important influ5ces 9 mak+  p old be=e  
_! "t4 ,! break+ d[n ( ! faculties &    
functions suppos$ to be due to old age  
is 9 reality due to !  accumulation (   
wa/e & bact]ia 9 ! inte/9es4 ,a habit ( 
life  :i* keeps ! b[els clean w set 8old
 age0 back to ! "t :5  m5 w enjoy p]fect
 heal? to ! utmo/ limit ( a normal span 
(  ye>s 7at ! pres5t "t ! normal span is
 fifty-eight ye>s74    ,!re are _m p :o 
?9k !y are q normal1 ?\gh !y  nev] _h a 
regul> daily movem5t ( ! b[els )\t ! aid
 (  laxatives 9 ye>s4 ,yet1 ^! same     
p]sons w n let ! gasol9e  l9e on _!     
automobile /ay clogg$ "o day4    ,! body
 is a v delicate organism & x mu/ be    
tak5 c>e ( 9  a ?\ghtful fa%ion4 ,a     
poison$ night is sp5t if a day is miss$ 
)\t a b[el movem5t1 = ! body _c c>ry    
wa/e a great  l5g? ( "t )\t s]i\s injury
 to x4 ,"u a normal life !  b[els %\ld  
move at lea/ once a day )\t artificial  
aid4      ,results ( ,con/ipation    ,:5
 food rema9s too long 9 ! body x decays1
 putrefies1 &  develops into v active   

poisons4 ,) ?is decay+ comes a  depress+
 feel+ caus$ by ^! wa/es be+ absorb$    
into !  blood4 ,!n1 to make matt]s      
worse1 ?is putrification ret>ds !  b[el 
action1 ?us keep+ ! poisons 9 ! body4   
,?us1 con/ipation  results4 ,"s ( ^!    
poisons are n s h>mful1 yet o!rs are v  
capable ( infect+ ! body1 & ^! ent] !   
blood /ream via  ! inte/9es & rea* o!r  
organs :]e !y may cause a *ronic        
disease4    ,con/ipation br+s _m o!r    
ills besides t ( poison+ &  infect+ !   
body4 ,if ?is decay occurs too          
frequ5tly1 v s]i\s  infections may      
develop4 ,frequ5tly diseases associat$ )
 old age1  su* z rheumatism1 kidney     
tr\ble1 & di/urbances ( ! gall  bladd]  
are ! result ( a con/ipat$ condition :i*
 has run =  ye>s4 ,! reta9$ masses (    
putrefi$ food 9 ! dige/ive tract  _m    
times displaces & di/5ds ! b[els ) !    
ultimate result  t x reacts on ! n]v\s  
sy/em & ! circulation ( !  liv]1 &      
causes mu* suff]+4 ,app5dicitis is (t5  
trac$ to !  cont9u\s con/ipat$          

condition4    ,o!r results ( con/ipation
 c be dizz9ess1 (f5sive brea?1  heada*e1
 loss ( pep & vitality1 bad temp]1 poor 
complexion1  /oma* disord]s1 sk9        
eruptions1 sleepless nights1 loss (     
appetite1  /upor1 & piles4              
,,causes ,,( ,,con/ipation      ,lack ( 
,ex]cise    ,"o :o leads an inactive    
life mu/ expect to h a flabby body4     
,lack ( ex]cise l[]s ! tone ( ! :ole    
body & especially !  abdom9al visc]a4   
,?is is an unheal?y way to live1 = x    
(f]s no  inc5tive to ! /oma* & inte/9es 
= ! vigor\s dige/ion (  food4 ,a good   
work\t daily w /imulate & tone !        
inte/9es =  bett] function+4    ,unless 
y\r "w involves a great deal ( outdoor  
walk+1 a daily  walk _c be ov]-e/imat$ 9
 ! treatm5t ( con/ipation4 ,le>n  to    
/ride along ) ! head & *e/ up1 brea?+   
deeply4 ,walk+  9 ?is fa%ion w d z mu*  
good ! la/ t5 m9utes z !  fir/ t54 ,?is 
ex]cise w /imulate ! appetite & increase
 !  physical & m5tal tone ( ! body4 ,x  
is a life-enri*+ z well  z life-purify+ 

habit4    ,le>n to take a few work\ts 9 
! gym e week1 t is1 if y are  physically
 able4 ,h[ev]1 be=e y plan y\r work\t h 
y\r heal?  doctor plan y\r program &    
limitations & :at x %\ld include4    ,9 
! back ( ! book w be f\nd ex]cises t w  
aid 9  ! correction ( con/ipation4 ,^!  
ex]cises w be f\nd v  b5eficial if us$  
daily4      ,improp] ,diet    ,"o ( !   
*ief causes ( con/ipation is improp]    
diet4 ,correct  fe$+ alone may cure     
con/ipation4 ,ev5 ?is rule has its      
exception1  = !re is a =m ( con/ipation 
associat$ ) prop] diet4 ,?is  br+s out !
 po9t t x is ess5tial to h a heal?      
exam9ation  frequ5tly by y\r family     
doctor1 = he w give y correct  k ( !    
condition ( y\r body imm$iately4        
,be=e tak+ up ! matt] ( food1 x mu/ be  
rememb]$ t !  purpose ( ?is book is to  
give ex]cises to cure con/ipation & n   
to plan a diet4 ,y\r doctor w give y a  
correct diet4 ,h[ev]1 x  is ess5tial t !
 food %\ld be *ew$ until x is almo/ a   
pulp  be=e swall[+4 ,?is w aid ! /oma* &

 :ole dige/ive tract  9 assimilat+ !    
food4    ,! _s ( happ9ess & *e]fulness  
is important :5 eat+4 ,x  _c be         
ov]-emphasiz$4 ,9 fact1 laught] dur+ !  
meal "t is  v good = ! dige/ive tract 9 
dige/+ ! food4 ,?is buoyancy  ( ! m9d w 
aid a great deal 9 ! correction (       
con/ipation4 ,x  is ! only ex]cise t c  
be us$ successfully :ile eat+4 ,d n  be 
d[nca/ :ile eat+1 z ?is w prev5t normal 
dige/ion4    ,! typical breakfa/ is     
usually orange juice1 eggs1 toa/ or     
rolls  & c(fee4 ,?is breakfa/ w satisfy 
hung] & supply en]gy1 b  x does n meet !
 dem&s ( heal?4 ,x is true t ?is        
breakfa/  includes ! necess>y nutrim5ts1
 b x does n conta9 bulk or  r\ghage1 :i*
 are sometimes desirable 9 ord] to give 
! b[els  some?+ to "w ^u4    ,9 ord] to 
give ! body foods ) r\ghage bran may be 
us$ 9  mod]ation4 ,h[ev]1 bran does n   
agree ) ev]yone4 ,! indulg5ce  9 ?is    
food %\ld dep5d ^u ! advice ( y\r       
physician4    ,fruit w cure con/ipation 
quick] ?an any con/ipation rem$ies  ev] 

adv]tis$4 ,oranges1 orange juice1 figs1 
dates1 & prunes  are v good = !         
prev5tion z well z ! correction (       
con/ipation4 ,x is a v excell5t idea to 
h "s =m ( fruit  = e meal4 ,x _c be     
ov]-emphasiz$4    ,vegetables are an    
absolute necessity 9 ev]yone's diet4    
,nature gives  u food values t _c be    
e/imat$ 9 importance4 ,!y clean !       
int]ior ( ! body & act z a broom 9 !    
dige/ive tract1 t  is1 if !y are eat5   
twice a day4 ,!y are a me*anical        
necessity  to ! inte/9es4 ,_! bulk is   
absolutely ne$$ to /imulate !  inte/9es 
to activity4    ,foods :i* conta9 no    
me*anical /imulation su* z pures &      
gruel are op5 to objection4 ,pa/ries are
 v con/ipat+ due to  ! pa/y elem5t1 = ! 
secretions ( ! dige/ive tract _c        
assimilate !m4 ,! psy*ic effect ( a     
monoton\s diet may cause  poor dige/ion 
result+ 9 con/ipation4 ,su* foods z     
eggs1 milk1  *eese--p>ticul>ly cottage1 
pot sme>case & cream1 :ite rice1 tea1   
*ocolate are said to be con/ipat+       

because !y seem to sl[ up !  action ( ! 
inte/9al tract4    ,on ! :ole1 eat foods
 t orig9ally gave ! human race its      
vigor1  & y w get all ! food values1 !  
sun%9e1 & fre% air1  :i* t food has     
absorb$ dur+ ! days ( its gr[?4         
,laxatives    ,laxatives d n cure       
con/ipation4 ,!y may s]ve to make x     
*ronic4  ,yet "o f\r? ( ! p use !m      
regul>ly4 ,!y only give  artificial     
/imulation to ! b[el movem5ts4 ,e       
laxative1 no  matt] h[ innoc5t 9 itself1
 is a habit =m+ drug = ! b[els4  ,!y la%
 ! b[el into action once or twice or a  
few times4 ,aft]  t ! b[els w refuse to 
"w )\t a laxative adm9i/]$4  ,! dose    
becomes l>g] & l>g] until h]oic doses   
are consum$4 ,,no  ,,laxative ,,or ,,any
 ,,=m ,,( ,,b[el ,,wa%+ ,,%\ld ,,be     
,,tak5 ,,unless ,,advis$ ,,by  ,a       
,,physician4      ,po/ure    ,poor      
po/ure ranks on a p> ) lack ( ex]cise & 
improp] diet 9  ! cause ( con/ipation4  
,poor po/ure aids 9 ! slipp+ ( !        
abdom9al organs out ( _! respective     

places1 result+ 9 a tangl$  mass :i* w  
act z an int]f]5ce on ! normal b[el     
action4 ,z  a g5]al rule1 poor po/ure   
h9d]s deep brea?+4 ,?us1 !re is no      
compress+ movem5t ^u ! organs ( !       
abdom9al regions1 su* z  is f\nd 9 a    
normal upright p]son4 ,deep1 vigor\s    
brea?+ is an aid  to a normal b[el      
movem5t4 ,good po/ure is an absolute    
necessity =  ! fre$om ( ! b[el act+4    
,dur+ ,defecation    ,faulty po/ure dur+
 defecation causes insuffici5t empty+ or
  difficulty 9 mov+ ! b[els at all4 ,_m 
closet seats are too high4  ,! prop]    
altitude is "o t br+s ! knees a little  
high] ?an  ! po/]ior4    ,a high closet 
seat c be rem$i$ by us+ a foot/ool to   
support !  feet1 ?us br++ ! body into   
prop] po/ure4      ,hurri$ ,defecation  
,a normal defecation ord9>ily takes ab\t
 two to ?ree m9utes1 b  ow+ to ! abuse (
 resi/+ ! call1 ord9>y defecation is n  
always secur$ 9 ! normal "t4 ,?us       
residue is left 9 ! l>ge  inte/9e4 ,?is 
(f]s difficulty :5 a call comes "s lat] 

h\r1  = ! residue becomes h>d & dry4    
,?is residue 9 ! colon results  9 !     
condition kn[n z      ,irregul>ity 9    
,answ]+ ,call    ,irregul>ity 9 answ]+  
nature's call causes irregul>ity ( b[el 
action4 ,nature's call means t en\gh    
wa/e is 9 ! colon to cause  automatic   
processes to set 9 action ! b[el        
movem5t4    ,if = any reason ! b[els are
 n p]mitt$ to move at once1 !  call     
usually disappe>s 9 a few m9utes & may n
 reappe> = "s  "t4 ,?us1 ! wa/es lie 9 !
 colon ) ! wat] 9 !m be+  absorb$ by !  
inte/9e1 caus+ ! wa/es to become dry4   
,due to  ^! wa/es rema9+ 9 ! inte/9e    
di/5tion is produc$ 9  ! colon &        
defecation may become difficult or      
impossible )\t  me*anical aid4    ,!    
wat] ( ! wa/e :i* is absorb$ into !     
blood /ream affects  ! body1 caus+ l[]  
vitality & fatigue affect+ ! n]ves4     
,treatm5t    ,hygi5e is an important    
factor 9 re/or+ ! body to a condition  (
 heal?4 ,! v>i\s abuses ( ! body t make 
= con/ipation  %\ld be correct$4 ,g5]al 

habits1 & especially t ( neglect+       
nature's call1 %\ld be correct$4 ,)\t   
good hygi5e ! treatm5t  ( con/ipation _c
 be successful4      ,prop] ,diet       
,see y\r doctor & h him make out a prop]
 diet4 ,h[ev]1 ! diet  %\ld conta9 a    
suffici5t am\nt ( r\ghage1 su* z        
vegetables1  fruits1 & bran4 ,milk %\ld 
be us$ = its vitam9 qualities &         
n\ri%m5t4      ,rules = ,prop] ,eat+    
#a4 ,d n eat too mu*4    #b4 ,d n /udy  
y\r food :ile eat+4    #c4 ,enjoy :at y 
eat4    #d4 ,*ew y\r food until x       
swall[s itself4    #e4 ,eat regul>ly4   
#f4 ,d n eat :5 tir$4    #g4 ,take a    
brisk %ort walk aft] eat+1 z ?is is an  
aid to !  dige/ive processes4           
,laxatives & ,enemas    ,^! %\ld be us$ 
only ^u ! cons5t ( y\r doctor4 ,!y d n  
cure1 & if possible %\ld be avoid$4     
,m5tal ,attitude    ,pati5ce is         
necess>y1 & ! feel+ 8,i c't0 %\ld be    
*ang$ to  8,i w40 ,?is feel+ c d m ?an  
drugs4 ,d n hurry defecation4           
,regul>ity    ,visit ! toilet at lea/   

once a day--n to read b to move !       
b[els4 ,aim to e/abli% a habit by visit+
 ! toilet ! same "t  e day4      ,use ( 
,wat]    ,mo/ p dr9k too little wat]4   
,six glasses ( wat] a day is !  m9imum &
 eight are bett]4 ,ev5 m %\ld be tak5 9 
hot wea!r4  ,avoid ice wat]1 = x *ills !
 /oma*4 ,if ice wat] is ! only  wat]    
available1 sip x sl[ly4    ,wat] %\ld be
 tak5 freely betwe5 meals4 ,a glass at  
ea* meal w  help dige/ion1 & !re is no?+
 t s helps ! b[els z a  glass or two (  
wat] be=e retir+4      ,ba?+    ,aft]   
tak+ ! ex]cises describ$ 9 ! back ( !   
book a ba?  %\ld be tak54 ,take a %[] or
 tub ba? = two m9utes ) !  temp]ature   
betwe5 #ie & #ajj ,f4 = cleans+         
purposes4 ,?is %\ld  be foll[$ by a     
quick cold rub ov] ! entire body4 ,dry )
 a r\gh  t[el until ! sk9 gl[s4 ,?is    
%\ld be foll[$ by a cold wet t[el  rubb$
 on ! abdom5 = a few m9utes until x     
atta9s a r$di%  gl[4 ,!n dry ! body     
?or\ghly1 dress quickly1 & y w h a  ke5 
appetite = ! morn+ meal4      ,ex]cises 

,! effectiv5ess ( c]ta9 ex]cises 9      
ov]com+ con/ipation has  be5            
sci5tifically prov$4 ,diet alone w n    
cure con/ipation4 ,diet  & ex]cise %\ld 
be us$ toge!r1 & ! victim ( con/ipation 
%\ld n neglect ei!r4 ,suitable diet &   
prop] ex]cises c  usually be reli$ ^u to
 cure ! mo/ ob/9ate case ( con/ipation4 
,!y w v frequ5tly bani% t tir$ feel+ &  
make "o t+le  ) en]gy & vitality4    ,e 
"o ne$s ex]cise o!r ?an 8 "w1 = "w tires
 ! same  old muscles & ! same old back  
day aft] day1 :ile x neglects !  vital  
muscles ar\nd ! wai/4 ,"w we>ies1 :ile  
ex]cise refre%es4  ,ex]cise builds up ! 
muscul> sy/em & makes "w easi]4 ,ex]cise
  may be h>mful if too vigor\s1 & if !  
pati5t is n accu/om$  to x4 ,^! ex]cises
 z describ$ bel[ %\ld be indulg$ 9      
mildly  at fir/1 & z ! body becomes     
accu/om$ to ex]cise increase !  dosage4 
,monotony 9 do+ ! same old ex]cise _c be
 condemn$ too  vigor\sly4 ,x is bett] to
 spread ! dosage ( "w ar\nd !  diff]5t  
p>ts ( ! body r ?an to conc5trate too   

vigor\sly  on ! muscles ( ! wai/4 ,!    
cont9u\s repetition ( c]ta9  movem5ts   
results 9 fatigue1 :i* causes atonic    
conditions ab\t !  p>ts involv$4        
,regul> ex]cises 9 ! op5 air & gett+ !  
abdom9al muscles  & organs 9 fir/ rate  
condition is ! fir/ /ep 9 secur+        
longevity ( life & r5ew$ vitality4 ,?is 
w increase ! appetite  & /r5g!n !       
volunt>y muscles ( defecation4 ,vigor\s 
ex]cise  div]ts ! ?\ghts f bus9ess &    
h\sehold c>es & relieves  an important  
factor 9 con/ipation4 ,hill climb+1     
walk+1 runn+1  horseback rid+1 & all =ms
 ( games are ! be/ =ms ( ex]cise  = !   
cure ( con/ipation4 ,x s happ5s 9 _m    
cases t !  individual is n physically   
fit = su* activities1 & !n !  foll[+    
ex]cises _c be us$ to advantage until ! 
pati5t is  able to p>ticipate 9         
recreative ex]cises & games4    ,9 !    
foll[+ ex]cises t ( rais+ bo? legs to a 
"r angle  f ! ly+ position is purposely 
omitt$ because ( ! sev]e  action on !   
abdom5 & ! p>alyz+ effect on ! s5sitive 

n]v\s sy/ems ( t region4 ,(t5 an        
exagg]at$ condition (  con/ipation comes
 f ?is type ( ex]cise4    ,9 ! foll[+   
ex]cises x mu/ be rememb]$ t good po/ure
 is  necess>y = ! prop] effect on !     
vital organs4            ,,ex]cises ,,= 
,,! ,,prev5tion ,,& ,,correction ,,(    
,,con/ipation      ,,ex]cise #a         
,position3 ,ly+ on back on floor1 h&s on
 sides1 legs /raight4    ,action3 ,ar* !
 body upw>d1 =m+ a bridge ) ! weight    
re/+ on ! heels & %\ld]s4    ,rem>ks3   
,?is is an excell5t ex]cise be=e retir+4
 ,x c be  done t5 to tw5ty times )\t    
fatigue4      ,,ex]cise #b    ,position3
 ,feet ap>t1 arms side %\ld] level4     
,action3 ,twi/ ! body to ! "r side1 b5d 
slightly =w>d1  keep+ ! knees /raight & 
t\* ! "r foot ) ! left h&1  ! "r arm be+
 /ret*$ /raight up ov] ! body t[>d !    
ceil+4 ,exhale & draw abdom5 well 94    
,repeat ex]cise twi/+ !  body to ! left 
side & t\*+ left foot ) "r h&4          
,,ex]cise #c    ,position3 ,ly+ on back 
on floor1 h&s by sides1 legs /raight )  

! weight ( f two to f\r p\nds on !      
abdom54    ,action3 ,brea! sl[ly &      
deeply4 ,! abdom5 %\ld rise & fall      
rhy?mically z y brea!4      ,,ex]cise #d
    ,position3 ,body erect & on toes4   
,action3 ,full knee b5d1 ext5d arms     
=w>d4 ,exhale & draw abdom5  94 ,rise to
 normal position1 keep+ abdom5 94 ,raise
 ! *e/ &  !n inhale4      ,,ex]cise #e  
,position3 ,feet ap>t1 arms side %\ld]  
level4 ,twi/ ! body to !  "r side1 lean 
slightly ov] ! "r knee2 inhale4 ,return 
to normal  position1 !n repeat to ! left
 side4    ,rem>ks3 ,all twi/+ is done   
above ! hips4      ,,ex]cise #f         
,position3 ,/& erect ) *e/ up1 *9 94    
,action3 ,b5d or sway f side to side1   
mov+ f ! hips only4    ,rem>ks3 ,! arms 
%\ld wave loosely l ! bran*es ( a tree4 
,,ex]cise #g    ,position3 ,ly+ on back 
on floor1 h&s by sides1 legs /raight4   
,action3 ,draw ! "r knee to ! *e/ &     
exhale4 ,z ! "r  knee is return$ to its 
normal position ! left knee is drawn to 
!  *e/4    ,rem>ks3 ,a v>iation ( ?is   

ex]cise = ^? ^: abdom9al  muscles are   
weak1 ! knee may be lift$ to ! *e/ &    
compress$ to  x by bo? arms be+ wrapp$  
ar\nd x4      ,,ex]cise #h    ,position3
 ,ly+ on back ) ! body well relax$4     
,action3 ,exp& ! *e/1 pull+ x well up & 
lett+ ! abdom5  become holl[4 ,c\nt six4
 ,!n make ! *e/ small1 pu%+ d[n &  mak+ 
! abdom5 l>ge & c\nt two4    ,rem>ks3 ,d
 ?is ?ree to five times )\t brea?+2 !n  
take  sev]al sl[1 long brea?s4 ,repeat  
?is ex]cise f fifte5 to tw5ty  times4 ,a
 v>iation ( ?is ex]cise may be done by  
gett+ d[n on all  f\rs l a cat1 & do+   
?is ex]cise4      ,,ex]cise #i          
,position3 ,/& erect ) h&s re/+ on hips4
    ,action3 ,raise ! "r knee until x is
 at "r angles ) !  body1 ) ! toes po9t+ 
t[>ds ! floor4 ,ext5d ! foot  =w>d until
 knee is /raight & /ret*4 ,return leg to
 normal  position & repeat ) ! left leg4
      ,,ex]cise #aj    ,position3 ,/&   
erect ) h&s re/+ on hips4    ,action3   
,/ation>y run1 ) high knee action1 t is1
 br+ y\r  knees up well 9 front ( y & l&

 on ! balls ( ! feet4      ,,ex]cise #aa
    ,position3 ,same z ,ex]cise #aj4    
,action3 ,draw ! "r knee to ! *e/ &     
squeeze ) bo? arms4  ,raise on toe ( !  
left foot4 ,replace ! "r leg & cont9ue  
ex]cise by repeat+ ) ! left leg4        
,rem>ks3 ,an alt]nate compression &     
/ret*+ movem5t is giv5  ! abdom9al      
organs4      ,,ex]cise #ab    ,position3
 ,/& erect ) f+]s int]lac$ beh9d ! neck4
    ,action3 ,draw ! abdom5 92 lift !   
*e/ & look /raight up  t[>ds ! ceil+    
directly above y4 ,turn y\r head sl[ly  
to !  "r & !n to ! left4    ,rem>ks3 ,d 
?is ex]cise ab\t six times4 ,?is is a v 
good  ex]cise be=e tak+ ! morn+ %[] or  
ba?4      ,,ex]cise #ac    ,position3   
,/& erect ) ! h&s above ! head4         
,action3 ,b5d body =w>d & t\* toes ) !  
h&s4 ,exhale &  draw 9 ! abdom54 ,return
 to ! normal position & inhale4         
,,ex]cise #ad    ,position3 ,ly+ on back
 ) ! h&s tightly clos$ on !  %\ld]s4    
,action3 ,lift ! *e/ & take a deep      
brea?4 ,put y\r head back2  !n b5d !    

body to ! "r4 ,/ret* ! left arm =w>d & !
  "r sidew>d4 ,/ret* vigor\sly4 ,exhale 
& return to ! normal  position4 ,repeat 
to ! left side4    ,rem>ks3 ,?is is an  
excell5t fir/ ex]cise 9 ! morn+ work\t4 
,x c be done :ile ly+ 9 b$4 ,yawn1      
/ret*1 & grunt z mu* z  y wi% = !       
circulation is /imulat$4      ,,ex]cise 
#ae    ,position3 ,sitt+ on *air        
directly bel[ ! *&eli] or light         
fixture4    ,action3 ,keep+ head        
directly und]nea? *&eli]1 make a circle 
) ! abdom5 f "r to left1 or f left to   
"r4 ,crumple  d[n1 !n /raight5 up & y   
are mak+ y\r circle4    ,rem>ks3 ,d ?is 
t5 to tw5ty times4 ,x is "o ( ! be/     
ex]cises  = ! cure & prev5tion (        
con/ipation4 ,x may take "s "t  be=e "o 
c make ! circle 9 a real circul> fa%ion4
      ,,ex]cise #af    ,position3 ,feet 
toge!r1 /&+ ) ! h&s above ! head4       
,action3 ,twi/ ! body to ! left side4   
,place ! left h& on !  hip1 & ) ! body 9
 t twi/$ position1 t\* ! outside (  !   
left heel ) ! "r h& & exhale4 ,return to

 normal position  & repeat to ! "r side4
    ,rem>ks3 ,knees %\ld be /raight dur+
 ! entire ex]cise4 ,x may  be impossible
 to t\* ! heel1 b /ret* d[n z f> z      
possible4  ,9 return+ to ! normal erect 
position1 br+ ! h& out & up4            
,,ex]cise #ag    ,position3 ,lie on !   
back 9 =m ( a cross ) arms ext5d$4      
,action3 ,c>ry "r foot up to ! left     
until x t\*es ! left  h&4 ,repeat1 us+  
left foot t\*+ "r h&4    ,rem>ks3 ,a    
difficult v>iation ( ?is ex]cise may be 
done by do+  ! ex]cise 9 a /&+ position4
      ,,ex]cise #ah    ,position3 ,ly+  
on back ) arms above head on floor keep+
 knees  /raight4    ,action3 ,assume a  
sitt+ position & t\* toes ) h&s2 exhale4
  ,return to sitt+ position1 keep+      
abdom5 92 !n sl[ly return to  ! normal  
position4 ,/ret* & !n inhale deeply4    
,,ex]cise #ai    ,position3 ,body erect1
 h&s on hips1 feet ap>t ) knees /raight4
    ,action3 ,b5d to "r1 !n to left4    
,rem>ks3 ,d n b5d too f> backw>ds4      
,repeat ?is ex]cise ab\t a  doz5 times4 

,,ex]cise #bj    ,position3 ,body erect1
 *e/ up1 feet ap>t4    ,action3 ,turn   
head & %\ld]s to "r z f> z possible4 ,!n
  sw+ arms1 head & %\ld]s 9 ! opposite  
direction4    ,rem>ks3 ,wai/ muscles    
%\ld be z lax & lifeless z possible4    
,let  !m tw9e ar\nd ! body z if ti$ to !
 body ) /r+s4 ,?is  %\ld be a daily     
ex]cise & c be us$ by p ( all ages4 ,x  
is  v b5eficial4      ,,ex]cise #ba     
,position3 ,/& erect ) h&s on hips4     
,action3 ,b5d "r & rea* t[>ds floor or  
gr\nd4 ,rev]se  movem5t to left4        
,rem>ks3 ,9 rea*+ t[>ds floor br+ ! h&  
only to ! knee  at fir/ & !n ) ea*      
successive /ret* b5d a little l[]  until
 gr\nd is rea*$4 ,?is ex]cise is v      
helpful 9 prev5t+ or  cur+ con/ipation &
 torpid liv]4      ,,ex]cise #bb        
,position3 ,/& erect1 h&s on hips1 feet 
ap>t4    ,action3 ,sw+ hips z f> to "r z
 possible !n to left4 ,keep  head z     
ne>ly z possible 9 />t+ position4       
,rem>ks3 ,hold hips a second or two 9   
ea* position3 i4 e41 "r  or left4       

,,ex]cise #bc    ,position3 ,body erect1
 h&s on hips4    ,action3 ,b5d =w>d v   
sl[ly1 h++ only at hips1 :ile keep+     
back /raight & face to front4 ,b5d l[   
en\gh s t back is  p>allel to floor4    
,return to normal position sl[ly4       
,rem>ks3 ,y w n l ?is ex]cise at fir/1 b
 x is a v  helpful ex]cise4 ,repeat     
ex]cise ?ree to five times4             
,,ex]cise #bd    ,position3 ,/& erect ) 
h&s high above ! head4    ,action3 ,b5d 
to "r & br+ h&s to floor ne> ! "r foot1 
go+ d[n sl[ly4 ,rev]se movem5t & sw+ h&s
 directly ov] head  & d[n to floor ne>  
left foot4    ,rem>ks3 ,repeat 9 ea*    
direction f\r or five times4 ,comb9e    
deep  brea?+ ) ?is ex]cise2 exhale z y  
b5d 9 "o direction &  inhale z y rev]se 
movem5t4      ,,ex]cise #be             
,position3 ,/& erect ) h&s on hips1 feet
 toge!r4    ,action3 ,b5d =w>d until    
back & legs are at "r angles4 ,turn  "r 
by pivot+ at wai/ & sw+ head & %\ld]s   
ar\nd 9  a l>ge circle until !y h be5   
return$ to />t+ position4  ,rev]se      

movem5t & sw+ ar\nd 9 opposite          
direction4    ,rem>ks3 ,keep knees      
/raight4 ,d n b5d too f> backw>ds4  ,?is
 is a v /r5u\s b v effective wai/       
/r5g!n] &  liv] /imulat+ ex]cise4 7,d n 
use until y are accu/om$ to  ex]cis+47  
,,ex]cise #bf    ,position3 ,/& erect4  
,action3 ,take a full brea?1 hold x1    
rea* out "r & left1 close  fi/s tightly 
& t5se arms4 ,repeat two or ?ree times4 
,n[ take  ano!r deep brea? & rea* z f> z
 y c ) ! feet :ile  t5s+ ! muscles ( !  
legs4    ,rem>ks3 ,?is is an excell5t   
ex]cise 9 beg9n+ ! morn+  work\t4       
,,ex]cise #bg    ,position3 ,ly+ on back
 v lax & lifeless4    ,action3 ,take a  
full1 deep brea? v smoo?ly ?r\gh !      
no/rils  & at ! same "t exp& ! abdom9al 
muscles z mu* z possible4  ,hold brea? a
 few seconds1 relax wai/ & abdom9al     
muscles v  sl[ly & !n draw 9 & upw>d &  
exhale4 ,repeat five to t5 times  or    
(t5]4    ,rem>ks3 ,"o ( ! be/ ex]cises a
 frail1 weak p]son c take &  q z        
valuable = /rong folk4      ,,ex]cise   

#bh    ,position3 ,/& erect1 arms on    
level ) %\ld]s4    ,action3 ,sw+ "r foot
 ar\nd to a position two feet f left    
side ( left foot ?us twi/+ ! legs4 ,at !
 same "t sw+ head  & %\ld]s z f> ar\nd  
to "r z possible :ile keep ! arms       
/raight & 9 l9e ) ea* o!r4 ,rev]se & sw+
 z f> z  possible to ! left4    ,rem>ks3
 ,repeat ex]cise eight to sixte5 times4 
,?is is a good  ex]cise to /r5g!n & make
 flexible a good _m muscles ( !  body4  
,,ex]cise #bi    ,position3 ,/& erect1  
h&s on hips4    ,action3 ,"r foot rais$ 
backw>d1 b5d =w>d until back & legs  are
 at "r angles1 exhale4 ,return to normal
 position4 ,repeat ex]cise  f\r times to
 bo? sides4      ,,ex]cise #cj          
,position3 ,/& erect ) *e/ up1 *9 94    
,action3 ,exp& *e/ & abdom9al muscles   
sudd5ly :ile br++  h&s up quickly above 
head at ! same "t tak+ a deep brea? j  z
 quickly z possible ?r\gh ! no/rils4    
,hold brea? a few seconds  !n exhale v  
sl[ly z y l[] h&s to />t+ po9ts4 ,repeat
  ?ree to five times4 ,n[ take brea? v  

sl[ly :ile br++ arms  up lat]ally till  
h&s meet above head4 ,br+ arms back to  
sides v  quickly & sudd5ly exhale       
completely ?r\gh m\?4 ,repeat ?ree to   
five times4    ,rem>ks3 ,ano!r "p c be  
add$ to ! above ex]cise by tak+ a  deep 
brea? & c\nt+ fifty )\t tak+ m brea?4   
,! above ex]cises %\ld be indulg$ 9 z y 
arise 9 ! morn+4  ,!y w give y pep &    
vitality t is ne$$ to c>ry on a         
successful day4 ,!y w give ! abdom9al   
organs ! work\t t  w prev5t & correct   
con/ipation4    ,^! ex]cises are 9      
reality liv] regulators4 ,y w und\bt$ly 
discov] aft] do+ ^! ex]cises t y feel   
bett] 9 e way4    ,x is ess5tial to take
 sev]al deep1 long brea?s betwe5 ea*    
ex]cise4 ,d n d ! same ex]cises e morn+4
 ,pick out five &  d !m vigor\sly =     
fifte5 m9utes4 ,!re are en\gh ex]cises =
  six days ( ! week2 ?us y w n become   
tir$ ( ! monotony (  ex]cises4          
,,transcrib]',s ,,note      ,obvi\s     
typographical errors & punctuation      
errors h be5    correct$ aft] c>eful    

comp>ison ) o!r occurr5ces )9    ! text 
& consultation ( ext]nal s\rces4        
,"s hyph5s 9 words h be5 sil5tly remov$1
 "s add$1    :5 a pr$om9ant pref]5ce 0  
f\nd 9 ! orig9al book4      ,all        
misspell+s 9 ! text1 & inconsi/5t or    
ar*aic usage1    h be5 reta9$4          
,page #ai4 8ry?mically0 replac$ by      
8rhy?mically04