As a basis for the attainment of the highest success in health-culture, is must be borne in mind that we grow in the direction of our motives. The purpose of an act determines its character, strength and value as a part in our evolution. A movement which has itself for purpose - i.e., seeks progress for its own sake - limits to that extent its possibilities of development, and like outbursts in elemental nature, such as storms, thunders, hurricanes, etc., - in ceasing to be serviceable to general growth, become isolated, and in their isolation, by recoiling on their own centers, generate a new energy, which by its new keynote of vibration, breaks up and eliminates the original movement. It is the law of life, at work in the vastness of cosmic systems, as well as in the microscomic unit of the individual atom, that every process hostile to the unity of life, by its very activity becomes self-destructive. The vision of solidarity, the call of service, the urge for usefulness in relation to society and humanity, should constitute the ruling motive-powers back of every breath of air and traction of muscle. Inspired by this centralizing, unifying thought, every stroke of practice will increase the force of the constructive and regenerative reactions upon the system. In place of invoking the merely mechanical and elemental energies of professional chamber gymnastics, the individual, by his larger motives of universality and solidarity, connects himself with the deeper force-aspects of nature, forming conduits with the most vital, the most tissue-strengthening and health-sustaining of all world-dynamics - the forces of love, of will and of individuality.

Hence, upon awakening, begin the exercises by fixing firmly in the mind the motive and significance of the day's endeavors.

1 - Take a deep breath. Extend hands and feet, with alternating intensity, repeating the tension some ten or fifteen times. Then turn on face and continue the stretch the same number of times.

2 - Turn on back, seize the ankles firmly and make strong efforts in extending the legs, causing the tremor of mechanic shocks to go through the entire body.

3 - Let go the ankles; extend the legs with great force, assuming the attitude of one who determinedly kicks at an object. Repeat twenty-five times, or until the muscle is fatigued.

4 - Rise on feet, swing arms in circular rings, imitating the arms of a windmill in action; while at the same time, exhale and inhale, in deep, rhythmic processes - aiming at a complete filling and emptying of the lungs. No residuous air to remain in the lungs. The movement of the arms should proceed in perfect independence of the action of the lungs. Do not overstrain; cease when fatigued.

5 - Slap both sides of the chest with palms of hands turned concave, while continuing the deep breathing movements.

6 - Bend forward, reaching the floor with the hands, followed by a corresponding backward swing - the latter, however, with knees bent.

7 - Rotate head on shoulders - following closely the limits of extension in all directions.

8 - Rotate body with the hips for a pivot, while the hands are clasped over the crown of the head.

9 - Place yourself between the backs of two strong, heavy chairs, with a firm grip on each. Then send your foot forwards and backwards with great striking energy, while lending force to the movement by a backward bend of the spine and head. Alternate the position of the feet.

10 - Hands on hips; sit down in a squatting position, resting on the toes. Continue rising and sitting until the muscles are fatigued.

11 - Before dressing, rub entire body with a wet towel - especially the toes, foot-soles, pit of arms and groins.

12 - Take a short walk before breakfast with sustained, rhythmic breathings. Upon returning, spend five minutes prone on the face, thoroughly relaxed, before eating breakfast.

Each exercise should be continued only to the point of fatigue, and intervened by a moment of perfect relaxation.