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CHAPTER IV
DESCRIPTION OF EXERCISES
(Pelvic and Abdominal Zone)
I. Description of the Basic Positions
from which the actual exercises have been evolved.
(1) First Position (Fig. i).
Feet together, touching at both heels and toes. Let the
weight of the body glide along the outer edges of the feet
towards the ball. It must not be supported on the heels, but
by both feet equally on their middle portion. The knees are
bent very slightly : a stiff rigid knee position should be
avoided. The muscles of abdomen and nates are slightly
tensed and the head well up. The shoulders must not be
drawn up with the neck, they should be well opened.
(2) Feet Sideways Position (Fig. 2). Henceforth called now
and then simply " second position."
The feet are slightly apart, laterally, but neither is in
front of the other. They should be between 30 and 40 cm.
(12 to 16 inches) apart. The feet may be slightly turned
outwards, but the weight of the body must not be transferred
to the inner edge of the feet, but rest on balls and outer
edges.
(3) Kneel-Heel: Squatting Position (Fig. 3).
Take the first position as described in (1). Then slowly
sink to the knees and sit back, supporting the nates on the
heels. The trunk remains erect, but the body must not be
drawn inwards at the loins, hollowing the back. The feet
must be flat to the ground with toes and instep. Do not draw
in the toes. If the insteps ache at first, they may be made
supple enough by steady exercise so that the cramping pain
