3. Stretch arms down, without bending anywhere.

Two counts; down 1--relax 2.

4. From arms down (fig. 1) to side stretch (fig.

3). Two counts; to side 1--down 2. This may be done quickly with vigor.

5. From side stretch palms up to upward stretch (fig. 2)--two counts--up 1--side 2.

6. From arms down roll shoulders and arms out and back, stretching arms back and down (fig. 4). Two counts out and down 1--back to position 2.

7. Hands palms down, tips of middle fingers touching, thumb touching chest, elbows level with shoulders (fig. 5); jerk elbows back keeping them up even with shoulders (fig. 6). Two counts,--jerk 1--back to place 2.

8. From side stretch (fig. 3) twist body from waist up, without moving hips (fig. 7). Twist from side to side. Two counts--twist 1--front 2--twist 1--front 2.

9. From side stretch (fig. 3) bend body from side to side keeping straight line from tip of one middle finger to tip of other (fig. 8). Two counts--bend 1--back to position 2--alternate sides.

10. Bend right knee and kick yourself (fig. 9); left knee same. Two counts--kick right 1--kick left 2. Repeat slowly then double quick (running in place).

11. Bend right knee and hip, bringing knee nearly up to chest without bending body (fig. 10); left same--slowly. Then double quick bringing knee only as high as hip.

12. Place hands at back of neck (fig. 11) and rise on toes, bend knees (fig. 12) and rise keeping body upright (do not spread knees or touch heels.

If this exercise is too difficult balance with arms side stretch, bring arms down to touch floor as you bend, and to upward stretch as you rise).

Count 4:--on toes 1--bend 2--up on toes 3--standing position 4.

13. From upward stretch (fig. 2) bend and touch floor in front of toes (fig. 13). Count two slowly: down 1--up 2. Breathe out as you come down--in as you come up.

14. _Neck Exercises._ Sit crosslegged on floor--hands on knees: head up--chin parallel with the floor.

a) turn head to right and then to left--4 counts--right 1--front 2--left 3--front 4.

b) droop head from side to side (fig. 14); four counts--right 1--up 2--left 3--up 4.

c) drop chin forward (fig. 15); straighten and drop head back (fig. 16). Count 4--down 1--up 2--back 3--up 4.

d) turn head and face right (fig. 17) drop chin 1--up 2--back 3 (fig. 18) up 4; keep looking in same direction only up and down; same to left.

e) goose-neck; facing front stretch chin out as far as possible (fig. 19); then down and in and up. Count 4--out 1--down 2--in 3--to straight position 4.

15. Lie down on your back and raise first one foot and then the other without bending the knee, two counts--up 1--down 2.

16. Raise both feet without bending knees and touch the floor over your head (fig. 20). Lower slowly.

17. Raise body without bending back, and (if you can) without helping yourself with your hand, and touch your toes with your hands, and your knees with your forehead, without bending your knees (fig. 21).

[Ill.u.s.tration: SETTING-UP EXERCISES (Figs. 1-7)]

[Ill.u.s.tration: SETTING-UP EXERCISES (Figs. 8-21)]

SECTION XIII

WOODCRAFT

The following section is made up of excerpts from the Woodcraft Manual for Girls, 1918, by Ernest Thompson Seton, copyright by Ernest Thompson Seton, and the Woodcraft League of America, Inc.; used by the kind permission of the author, the Woodcraft League of America, and the publishers, Doubleday, Page & Company.

TWELVE SECRETS OF THE WOODS

Do you know the twelve secrets of the woods?

Do you know the umbrella that stands up spread to show that there is a restaurant in the cellar?

Do you know the "manna-food" that grows on the rocks, summer and winter, and holds up its hands in the Indian sign of "innocence," so all who need may know how good it is?

Do you know the vine that climbs above the sedge to whisper on the wind "There are cocoanuts in my bas.e.m.e.nt"?

Can you tell why the rabbit puts his hind feet down ahead of his front ones as he runs?

Can you tell why the squirrel buries every other nut and who it was that planted those s.h.a.g-barks along the fence?

Can you tell what the woodchuck does in midwinter and on what day?

Have you learned to know the pale villain of the open woods--the deadly amanita, for whose fearful poison no remedy is known?

Have you learned to overcome the poison ivy that was once so feared--now so lightly held by those who know?

Have you proved the balsam fir in all its fourfold gifts--as Christmas tree, as healing balm, as consecrated bed, as wood of friction fire?

Do you know the wonderful medicine that is in the sky?

[Ill.u.s.tration: 1 Indian Cuc.u.mber

2 Rock tripe

3 Bog potato

4 Rabbit

5 For Future use

6 Feb 2

7 Amanita

8 Poison Ivy

9 Balsam

10 (Sun)