The legs are freed for standing and walking by shaking the foot free from the ankle with the leg, swinging the fore leg from the upper leg, and so freeing the muscles at the knee, and by standing on a footstool and letting one leg hang off the stool a dead weight while swinging it round from the hip.  Greater freedom and ease of movement can be gained by standing on the floor and swinging the leg from the hip as high as possible.  Be sure that the only effort for motion is in the muscles of the hip.  There are innumerable other motions to free the legs, and often a great variety must be practised before the freedom can be gained.

The muscles of the chest and waist are freed through a series of motions, the result of which is shown in the ability to toss the body lightly from the hips, as the head is tossed from the waist muscles; and there follows the same gentle involuntary swing of the muscles of the waist which surprises one so pleasantly in the neck muscles after tossing the head, and gives a new realization of what physical freedom is.

In tossing the body the motion must be successive, like running the scale with the vertebrae.

In no motion should the muscles work en masse. The more perfect the co-ordination of muscles in any movement, the more truly each muscle holds its own individuality.  This power of freedom in motion should be worked for after once approaching the natural equilibrium.  If you rest on your left leg, it pushes your left hip a little farther out, which causes your body to swerve slightly to the right,—­and, to keep the balance true, the head again tips to the left a little.  Now rise slowly and freely from that to standing on both feet, with body and head erect; then drop on the right foot with the body to left, and head to right.  Here again, as in the motions with the spine, there is a great difference in the way they are practised.  Their main object is to help the muscles to an independent individual co-ordination, and there should be a new sense of ease and freedom every time we practise it.  Hold the chest up, and push yourself erect with the ball of your free foot.  The more the weight is thought into the feet the freer the muscles are for action, provided the chest is well raised.  The forward and back spinal motion should be taken standing also; and there is a gentle circular motion of the entire body which proves the freedom of all the muscles for natural movement, and is most restful in its result.

The study for free movement in the arms and legs should of course be separate.  The law that every part moves from something prior to it, is illustrated exquisitely in the motion of the fingers from the wrist.  Here also the individuality of the muscles in their perfect co-ordination is pleasantly illustrated.  To gain ease of movement in the fore arm, its motive power must seem to be in the upper arm; the motive power for the entire arm must seem to be centred in