simply to render it possible for each person to move in accord with the law by which all are governed; nor is there any attempt to repress the mood which may be dominating the mind and which often influences the gait. The perfection of walking lies in a movement so steady, that one is reminded of the gliding of a boat over a still stream, or the skimming of a swallow through the air.

All exercises, either in walking or marching, should be taken in gymnastic shoes, or in easy shoes of light weight, without heels, so that the foot may have as nearly as possible the freedom of a natural step. For out-door exercise the shoe should be stouter, with broad soles and low, flat heels.

Walking Backward

The backward step is especially valuable as an exercise in acquiring ease of gait and agility in the use of the feet. It should be carefully practiced by all who are engaged in any kind of platform work, and also by those in other walks of life.

In walking backward the inner part of the great toe should touch the floor first, then the entire foot sinks downward in its place, the knees being turned outward to preserve the equilibrium. Care should be taken not to displace the line of gravity by drawing head and shoulders forward.

Exercises Conducive to a Free and Elastic Step

1. Walking or marching in regular step (quick and slow).

2. Walking or marching on toes.

3. Walking or marching on toes with stiff knees.

4. Walking or marching on toes with alternate knee bending.

5. Walking or marching with toe-touch and step.

6. Walking or marching with cross step.

7. Walking or marching on toes with cross step.

8. Walking or marching with toe-touch and cross step.

9. Walking or marching with foot crossing and knee bending.

10. Running on toes.

11. Walking backward. 12. Running backward.

NOTE. From the above many other useful combinations in marching may be made.

SITTING

To assume an easy and upright attitude or position in sitting, the following directions should be observed: Place one foot two or three inches back of the other, toes of both feet outward, the heel of the advanced foot toward the hollow of the backward one. Then with line of gravity in backward limb, with torso inclined forward, and head slightly backward, evenly sink to seat.

RISING

In preparing to rise, place the feet in position similar to that taken in preparing to sit, with weight in back limb and with a like inclination of torso and head.

COURTESYING

In courtesying assume the same general position and inclination of body and head, bending the limbs also in the same manner as in preparing to sit; except that the lengthwise position of the feet should be increased, especially if the courtesy be profound. While the posture is held, there must be ample bend in hips and back knee.

KNEELING

To kneel easily and gracefully place one foot backward as in courtesying; then with a similar inclination of body

and head, the line of gravity in forward limb, and with slight pressure on toes of backward one, sink upon retreated knee. In so doing let both limbs sustain the weight of body; the line of gravity thus falls between the feet. On assuming an upright posture slowly carry rear foot forward to a normal position.

BOWING

Bowing is the most common of all salutations, and consists ordinarily of simply a slight inclination of the head, but if occasion demand, it may be the deeper and more reverential one of bending the body at the hips. Whichever mode is used, it should be executed evenly, avoiding a quick or hesitating jerk.

FREE WORK

Preliminary Exercises

Assume first position, viz.: Stand with heels closed, knees firm, hips in and arms down at side, little finger almost touching side.

1. Exercise the various joints of the body and limbs by flexion, bending, rotation, and circumduction.

2. Carry right hand to hip three or four times.

3. Carry left hand same.

4. Carry both hands same.

5. Raise right arm rigid to horizontal front, palm prone. 6. Left, same.

7. Both, same.

Hips firm. See page 177.

8. Walking in place. (That is, stand in place and exercise limbs as in walking.)

9. Running in place. (That is, stand in place and exercise limbs as in running.)

10. Hopping in place.

11. Extend right limb rigid to right, toes pointing downward.

12. Left, same.

13. Advance right foot twice or three times its length, to oblique-front right and fall-out by bending right knee. (Be careful to preserve harmony of muscular action from head to feet.)

14. Return to position and do same with left foot. Assume stride position. See page 177.

15. Rise on toes and heels alternating.

16. Rise on toes and flex knees to sitting position, thighs touching upturned heels; rise and quickly recover position.

17. Cross right foot over and beyond left foot, toes touching floor.

18. Left foot same over right.

19. Rise on toes with closed heels and flex knees.

20. Respiratory exercise. (Inhale freely and deeply through nostrils.)

Regular Exercises

The following exercises are in groups, arranged in systematic order, each group being intended to call into action different sets of muscles.

First Order

Assume wing standing position. See page 177.

1. Heel elevation (rise on toes) eight counts; with music, four accented beats.

2. Toe elevation, eight counts; with music, four accented beats.

3. Heel and toe elevation (alternating), eight counts; with music, four accented beats.

4. Trunk bending forward, eight counts; with music, four accented beats.

5. Trunk bending backward, eight counts; with music, four accented beats.

6. Trunk bending to right, eight counts; with music, four accented beats.

7. Trunk bending to left, eight counts; with music, four accented beats.

8. Trunk bending and rotation, eight counts; with music, four accented beats.

EXPLANATION.-In eighth exercise bend trunk forward on first count, then without elevating body rotate to right on second count, backward on third count, left on fourth count, front on fifth count, again to left on sixth count, backward on seventh count, right on eighth count, and lift body to position.

Arms folded behind back.

9. Head bending forward, eight counts; with music, four accented beats.

10. Head bending backward, eight counts; with music, four accented beats.

11. Head bending to right, eight counts; with music, four accented beats.

12. Head bending to left, eight counts; with music, four accented beats.

13. Head rotation to right, eight counts; with music, four accented beats.

14. Head rotation to left, eight counts; with music, four accented beats.

15. Head bending and rotation, eight counts; with music, four accented beats.

Follow same order for No. 15 as that given for trunk bending and rotation, No. 8.

Hands clinched on chest.

16. Arm extension downward, sixteen counts or eight accented beats.

EXPLANATION.-Extend right arm downward with