"Sit erect on rug or carpet with feet stretched out in front. The legs must be perfectly straight -- back of knees must be well down or close to the rug. Place the hands flat on the rug, fingers together, and the hands pointing outward slightly. Chin should be on chest -- head forward."
"Now gently raise the body, at the same time bend the knees so that the legs from the knees down are practically straight up and down. The arms, too, will also be vertical while the body from shoulders to knees will be horizontal. As the body is raised upward allow the head gently to fall backward so that the head hangs backward as far as possible when the body is fully horizontal. Hold this position for a few moments, return to first position, and RELAX for a few moments before performing the Rite again."
"When the body is pressed up to complete horizontal position, tense every muscle in the body."
"Now gently raise the body, at the same time bend the knees so that the legs from the knees down are practically straight up and down. The arms, too, will also be vertical while the body from shoulders to knees will be horizontal. As the body is raised upward allow the head gently to fall backward so that the head hangs backward as far as possible when the body is fully horizontal. Hold this position for a few moments, return to first position, and RELAX for a few moments before performing the Rite again."
"When the body is pressed up to complete horizontal position, tense every muscle in the body."
