Buddhist-Meditation-Systematic-and-Practical

Sitting down cross-legged on the carpet, the yogi
next demonstrated a method to loosen the muscles
behind the knee:
d. Take one foot by the ankle, holding it from
underneath with the opposite hand. Place the other hand
on the knee of the same leg. Raise the ankle with the
first hand and press down upon the knee with the second.
Then release the foot so that it strikes the ground.
Mr. Chen did this with alternate feet so that our
floor (and no doubt downstairs' ceiling) shook. The
value of a thick rug will be appreciated in this
exercise unless bruised ankles are desired.
e. Getting up, bend down with knees straight and touch
the toes. At least the knuckles of the hand must touch
the ground, better still the complete palm.
f. For the next exercise, Mr. Chen produced a wooden
stool and a large bucket of water full almost to the brim,
which he placed in front of the stool. Standing upon it,
Mr. Chen bent forward from the thighs and placed over
the back of his head a broad strap attached to the bucket
handle. Then with hands clasped together at his waist,
he raised the bucket of water without even a tremor of
muscular effort; nor did the water spill. This Mr. Chen
did several times. Obviously he was exceptionally fit.
All the muscles in one's back are well exercised in this
way, especially those at the base of the spine.
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