Humankind learned about gymnastics of Tibetan monks not so long ago, or more precisely in 1938, after the publication of the book “The Eye of Revival” written by Peter Kelder. The complex of psychophysical exercises described in this book allows you to maintain health until old age, which means that everyone who regularly does this gymnastics can prolong their youth by receiving amazing vitality. Take a closer look at this philosophy.
Last year, as a gift, I read it, found it interesting, and immediately forgot about it. Has anyone else heard of these 5 Tibetan rites? Staying forever young is perhaps the dream of every heart. We share this information in the best interests and sincerely hope that people will benefit from the practice of the five rites.
How does qi circulate in the human body? And why is it broken?
In fact, this book says that many lived longer than most of them could imagine following a program often called the Five Tibetan Rites. The advantages are described in this book and in the subsequent book 2 with an extended description of the program by a publisher entitled “The Ancient Secret of the Fountain of Youth” - Book 2, accompanying the original book by Peter Kelder.
The essence of gymnastics
The miraculous complex contains six special exercises, each of which is responsible for a certain energy state. According to Buddhism, there are 19 energy centers in the human body, called "whirlwinds", rotating at high speed. It is these vortices that provide the human body with etheric power. If the functioning of at least one vortex is disturbed, the flow is weakened or even blocked, which leads to the appearance of diseases and the onset of old age. The strength of each person to support the movement of the whirlwinds and thus live a healthy, full life. Consider each of the six exercises separately. These are not just exercises; the monks themselves call them ritual acts.
"The best-selling book" "The ancient secrets of the fountain of youth" tells about this man, and his story brought information about the exercises and their rejuvenating effects to the United States of America. Exercises are believed to work on the charms or energy centers of the body. They help to restore the normal rotation of the chakras, which, in turn, helps to restore living health. In the books below. Start with 1-5 reps of each exercise. Add 2 repetitions every week or as you think are ready.
Perform up to 21 repetitions of each exercise. To achieve the greatest results daily. How the five rituals operate in the medical professions, explain the benefits based on their personal perspective. However, the majority shares the view that ceremonies are an exercise system that affects the body, emotions and mind. Tibetans claim that these exercises activate and stimulate what is understood as the seven key chakras, which, in turn, stimulate all the glands of the endocrine system.
Exercise number 1
The first action of gymnastics is aimed at "unwinding" the whirlwinds, which means giving them speed and also stability. To complete it, you need to stand in the middle of a spacious room and extend your arms to the sides, keeping them parallel to the floor. In this case, the right palm should look down, and the left - up. Accepting such a position, it is necessary to begin rotation around its axis, moving to the right side. Greater speed is not necessary to develop, and if there is a slight dizziness, it will stop, following the natural demand of the body.
The endocrine system is responsible for the overall functioning and the aging process of the body. This means that the “Five Rites” will affect the functioning of all your organs and systems, including the physical and energy systems and including the aging process. Simply put, yoga is a science that unites body, mind, and spirit. Many of the exercises and practices of yoga taught in the Western world today are very new. "Five Tibetan rites" - this is what the ancient Tibetans developed over many centuries.
Therefore, it is very important to do the “Five Tibetan Rites” in the same way as they are presented without changing the form or sequence in order to achieve some of the advantages imposed on these “Rites”. Detailed instructions on how to do the 5 rites can be found.
Exercise number 2
The second action of the gymnastic complex will require the presence of soft litter. In the supine position it is necessary to stretch into a string, pressing his hands to the sides. After that, the chin should be pressed to the chest, and the legs should be raised up, perpendicular to the floor, and they should be pressed to each other and not bend at the knees. Outwardly, this action is very similar to training the abdominals. When performing these actions it is important to follow the breath - initially you need to exhale strongly, and lifting your legs should be done a smooth deep breath. Returning to the starting position also needs to exhale completely.
The origin of Buddhist doctrine is shrouded in darkness. Written sources from the moment of occurrence does not exist, apparently, they never existed. The oldest Buddhist scriptures, the so-called Pali Canon, date back to the second and first centuries BC. This is a later formatted and trilateral collection of texts, some of which relate to religious and communal rules and whose other two parts revolve around previously verbally transmitted Buddhas or its metaphysical superstructure. Starting from the already very legendary works of the Sutta-Pitaki, which have reflected the oral tradition for at least ten generations and, therefore, the innumerable external influences that have taken shape in subsequent centuries, are comprehensive and from text to text even more fantastically developed text about the genesis of Buddhism.
Exercise number 3
This ritual action should be performed on the knees, and they should be placed on the width of the pelvis, but make sure that the hips are vertical. The palms cover the legs under the buttocks, and the head leans forward until the chest touches the chin. The exercise itself consists of wriggling movements like a snake, that is, you need to bend the spine, moving alternately with your head and chest. As in the previous action, breathing plays a big role here. Before starting the exercise, you need to take a full deep breath, flexing should be inhaled smoothly, and returning to the starting position - exhale.
According to Pali-Canon, the founder of Buddhism lived in northern India or northern India; his real name was Siddharta, but he became known as Gautama. Being the son of a local prince, he was surrounded by his father with the utmost luxury, and in his youth he did not recognize anything gloomy, oppressive or ugly. He married and had a son with his wife. According to a later legend, he happened to see an old man, a sick man and a dead man on a walk, and first learned about human bones that had become old and dead, and about the inevitability of death.
The meeting with the mendicant monk allowed him to follow his example: he secretly left his family and his father's palace and spent seven years in the forest under the strictest austerity and self-humiliation. After endless long and painful reflections, he was suddenly given "enlightenment", the knowledge that both extremes - a life full of joys and pleasures, a life of renunciation and voluntary suffering - were the same: the right way lies in the middle. The legend knows exactly when and where this catastrophic event took place: on the night of the full moon in May 509 BC.
Exercise number 4
This exercise resembles a bridge. Sit on the floor and straighten your legs, you need to rely on straight arms, fingers should be directed forward. Having pressed the chin to the chest, the body should be lifted upward, tilting the head back and gradually bending the knees, until the body is in a horizontal position on the floor. Externally, the pose resembles a table with supports in the legs and on straight arms. In this position, you should strain all the muscles of the body for a couple of seconds, then relax them and return to the starting position. Deep breathing is key here too. The exercise begins after a full exhalation. Rising and tilting the head you need to inhale smoothly, straining the body should hold your breath, and returning to its original position - exhale.
Z. When Siddhartha Gautama, sitting under a fig tree in Bodh Gay, northern India, became the "Buddha." After his “enlightenment”, the Buddha took over the job as a traveling preacher in order to bring his new knowledge to people. An increasing number of students and followers came to him at the end of his life - he was 80 years old, in 464 BC.
Unlike the later legends, which abound in the miraculous events of the birth and death of Buddha, there is nothing supernatural in the works of the Pali Canon. The much debated question of whether Siddhartha Gautama, the later Buddha, is a mythological construct, or a historically acceptable figure, is relatively minor in this regard. However, the fact remains that there is no evidence of the existence of a person of that name.
Exercise number 5
For such exercises gymnastics need to take the emphasis lying strongly arched, and the hands with closed fingers should be directed forward. At the beginning of the exercise, you should throw your head back and lift your chin upwards. After this, it is necessary to bend in the following way - to press the head to the chest, while raising the pelvis upwards so that the body forms an acute angle, resembling the letter “L”. The breathing pattern is somewhat different. Having started the action with exhalation, one should inhale deeply, tilting the head back and exhale while “folding” the body.
The question of the life of the Buddha is also completely inexplicable. Not only is the contradiction between the luxurious life of princes, landowners and slave owners, all members of the higher castes, and the poverty and suffering of slaves, serfs and other members of the lower castes, but above all the struggle between the traditional priestly aristocracy and the developing Kshatriya military dynasties of the traditional worldview. Belief in the equanimity of the caste order, supposedly created by the creator of the world, Brahman himself, became increasingly unstable.
The number of hermits, ascetics, and wandering monks — also especially from the higher castes — increased sharply at the beginning of the year; Numerous heretical teachings, sects, and even atheistic belief systems have been developed. One of the new doctrines in which the general crisis situation, the deep discontent and insecurity of people found expression, was Buddhism.
Exercise number 6
The final exercise is as follows: you must stand up straight, take a deep breath, and then squeeze the anal sphincter and the muscles of the anterior abdominal wall. After that, the body should be tilted forward, horizontally to the floor, while leaning your hands on the hips and intensively exhale with the sounds “Haaahhh”, trying to release all the air from the lungs.
Overlays of later times make it difficult to restore the original content of the Buddhist worldview. In any case, the so-called “four lofty truths,” which the Buddha proclaims in countless sermons, constitute their much discussed basis: all life consists only of suffering; The reason for this is the desire, the death of which ends in suffering. The so-called "Noble Eightfold Path" describes the methods of killing: who follows the correct faith, the right actions, the right way of life, etc. Which must be detailed, precisely defined, to get to perfection and dissolve into nothing.
Some clarifications should be made. Ritual actions should be carried out once a day, in the morning or in the evening, namely, at dawn or at sunset. It should start with just 3 repetitions. This mode should be maintained during the first week of class, after which it is worth adding two repetitions every week to ultimately achieve 21 repetitions of each of the ritual exercises. If you can not do 21 repetitions at a time, the gymnastics can be divided into 2 parts (or even 3). For example, 10 repetitions of each ritual act done in the morning (before noon) and 11 in the evening. Only it is necessary to take into account that all 6 exercises must be done without fail, and without changing the sequence. Total for the day should get 21 repetition of 6 rituals.
Qi energy, energy vortexes, chakras
Such self-destruction, the exit from the cycle of painful rebirths, is the ultimate goal of Buddhist striving. The doctrine of early Buddhism is sometimes called “religion without God” or “atheistic religion.” The fact is that the early Buddhist scriptures do not deny the existence of brahman gods, but they deprive them of the opportunity to intervene directly in the destinies of a person: a person can save his own sufferings from his sufferings. At first glance, this doctrine is presented as an emancipatory call for independent activity, but in the light of this, it turns out to be a reverse call for defeatism and aversion for life: only those who deny life can be redeemed from the suffering of life.
By the way, gymnastics of Tibetan monks is ideal for fighting osteochondrosis, because all of its exercises are aimed at stretching and improving the lubrication of spinal discs. It is enough to regularly perform these simple exercises and pain in the back and neck can no longer be remembered. Health to you!
In detail about the system of Tibetan monks, about the rules for performing the technique of healing and rejuvenation, about the necessary breathing during classes, you can read.
New religion spread rapidly. First of all, the oppressed and lawless masses were attracted to it, because it gave the individual the idea of freeing themselves - without the help of gods and priests - from the poverty of existence. Most popular, however, came from the fact that Buddhist wandering preachers proclaimed their doctrine in all caste boxes, even in a language understandable to ordinary people. The ruling emperors of Maurya favored Buddhism with regard to Brahminism, since it had the greatest mass influence, independent of all local and tribal cultures, and therefore was able to provide excellent consolidation services for its large centralized state.
See also a video on how to do gymnastics exercises by Tibetan Monks.
Introduction
The main difference of the East from the West in matters relating to man and his health is that for the East medicine is not at all what it is for the West. Much of what the West considers to be an integral attribute of healing in the East is a common need of everyday life, that is, an ordinary meal, work, rest ... In that form and in the sense that in the West, medicine in the East does not exist at all.
In addition, Buddhist teachers preached discipline and renunciation, which subsequently corresponded to the interests of the Maurya; under his third emperor, said Ashoka, Buddhism was declared the state religion. A minor role was played by the fact that Buddhist doctrine, which probably challenged the traditional caste system, did not know anything about slavery. During its distribution, its appearance has changed significantly. This change was partly due to cultural adaptation and assimilation processes, partly due to the adoption of specially adopted decisions of the council.
In the east, a lot of people do special gymnastics, in the morning the parks are occupied by people who perform various exercises. This fact and much more cannot be understood by Western culture and upbringing. Eastern man even treats death differently, death for him is a transition into the next life.
In this book, we introduce the reader to a series of exercises by Tibetan monks. These are six exercises, easy enough in execution, they have a healing effect:
Already at the second Buddhist Council - this was supposed to happen a hundred years after the death of Buddha - there was a bitter dispute over the issue of community statutes. Metaphysical issues were also discussed, which ultimately led to the fragmentation of Buddhism into more than thirty immature sects. The deepest division occurred in the 2nd century, when the teaching split into two main areas: Hinayana and Mahayana.
The Hinayana followers advocated strict adherence to the statutes and adhered to the “genuine” doctrine of original Buddhism, i.e. works of the Pali Canon. On the other hand, the followers of the Mahayana greatly deviated from this: the doctrine of the "Great Companion" meant a far-reaching concession to Brahmanism, which is still common in India in parallel with Buddhism; this reflected the influence of the old priests of the caste on the new religion, which, although they were forced to accept it, fought with all its might to preserve its influence and privileges.
1) exercises serve to eliminate blockages of blood vessels by cleansing yin-yan-meridians and their branches. This requires the creation of an excess in the body qi for pressure on the blockage. This excess is created by taking an extra portion from the space. qi energy;
2) this set of exercises makes the body younger and contributes to its longevity, the elimination of impotence and infertility.
A brahman named Nagarjuna fell for argumentation, a Buddhist doctrine in which each person could, through his own efforts and without the help of the gods Nirvana, make too high demands on the uneducated masses; the overwhelming majority needed a theistic and, above all, religion of idolatry with representative and adoring deities. Through a separate decision of the Council of Gautam Buddha, which is still described in rather prosaic terms in the works of the Pali canon, was elevated to the status of God.
As a result, a huge cult of the Buddha was developed, and many temples and statues were built. Mahayana Buddhism, which also adopted Brahmin’s pompous ritualism, became the dominant social force in its area of distribution. In the end, the idea was established that Siddharta Gautama was the “historical Buddha” only one of many Buddhas who were now considered to be countless brahminic gods. Moreover, the countless gods of all those cultures in which Buddhism spread were redefined as Buddhas and included in the Buddhist pantheon.
As with all eastern healing exercises, synchronization of movement with breathing is also characteristic of this complex.
The monks perform each exercise as a ritual act and endow the whole process with spirituality. During exercises in a Tibetan monk, each of his cells “thinks, breathes, lives,” Tibetans are able to achieve a very high degree of concentration of attention.
Before proceeding to the presentation of the rules for the implementation of this complex, it is necessary to understand the structure of the human energy body.
Qi energy, energy vortexes, chakras
The essence of the eastern approach to human diseases is a violation in the body of the patient's circulation qi energy. What is energy qi? How and why does it circulate in the body?
"Having qi blooms, and losing her dies, ”says Tibetan wisdom.
According to the representations of the medieval Zhudshi, qi energy - this is a part of the energy of a large cosmos, which, passing through a human being and while circulating in his organism, becomes the carrier of information about this organism into space.
But qi enters a person not only directly from space, but also through the Earth: one part of it, lingering in the bowels of the Earth, returns to space again, incidentally encounters minerals, plants, animals, man and, passing through them, is found in them, on the other part of yourself. However, lagging behind or ahead of its characteristics, it again goes into space; there also takes all the information about everything that went through. And so endlessly: the circulation of energy in the Universe is similar to the circulation of matter in nature.
Thus, a person occupies one of the peaks in the figure of the trinity of man-Earth-Universe.
But the Universe cannot be ill. Then why does a person get sick if he enters the great trinity? The reason, according to Tibetans, is in fact a violation of the circulation qi in man.
How does circulating qi in the human body? And why is it broken?
According to Tibetans, in the human body there are many energy centers. In everyday life, only 19 of them are of interest. We will consider them in more detail.
There are 19 energy centers, which Tibetans call chakras, 12 are located in the nodes of the lower and upper limbs. The remaining 7 chakras are located along the spine.
There is one more chakra, which is located at the level of the knee and consists of two complex eddies: it is considered the eighth chakra. Consequently, the number of large energy centers is: 12 + 7 + 1 = 20.
These chakras, connecting routes - meridians, which flows qibranching out into countless meridians of smaller - collaterals.
The number of meridians corresponds to the number of energy centers - there are 20 of them too, but they, like the centers themselves, are separated into groups: 12 + (7 + + 1), i.e. 12 + 8. The first 12 meridians, taking their beginnings from 12 chakras Lead to hard and hollow internal organs.
Depending on this distinguish yin- and yan meridians. The first, passing through the internal solid organs, go to the inner side surfaces of the body.
Yang meridianspassing through the hollow organs, go to the outer side surfaces of the body.
As we can understand, if you take these meridians in pairs, you get six pairs, each of which consists of one yin- and one yan meridians.
In case of shortage or excess qi-energy there is an interaction between them, and the problem meridian eliminates excess or lack of energy.
In addition, along with the eight chakras along the spine, there are eight more meridians. They do not intersect with the other twelve meridians, interact with them only through the chakras (both their own and others) and play the role of batteries. These are the so-called wonderful meridians.
If there is an excess in the entire system of twelve meridians qi energy, they (eight meridians) take the surplus; in case of shortage - reimburse it.
A human disease means that some of the meridians or their branches are clogged, energy does not flow, i.e., normal circulation is disturbed qi energy. If you eliminate this violation, healing will come.
Since the twelve-meridian system in emergency situations refers to the eight-meridian system, we still need to talk about their sources, about eight chakras along the spine (the eighth chakra is at the level of the knee).
It is customary to speak of the seven chakras.
Muladhara - Centre qi energy (vital), in the tailbone area.
Svadhisthana - sexual and digestive center, the most powerful and the roughest. It is located in the lumbosacral region.
Manipura - the center of physical energy, is at the level of the navel.
Anahata - the center of mental energy (energy body). Its location is the heart.
Vishudha - The center of emotions - the region of the thyroid gland.
Ajna - the center of the waves and intelligence - the brain area.
Sahasrara - spiritual center - the area of the crown.
Briefly about the connections of the seven chakras with the physical body (all the chakras are connected with the endocrine glands).
Muladhara (root) provides energy qi adrenal glands.
Svadhisthana (sacral) nourishes the sex glands.
Manipura (navel) serves the pancreas.
Anahata (heart) nourishes the thymus (goitre) gland.
Vishudha (throat) nourishes the thyroid gland.
Ajna (frontal) nourishes qi-energy pituitary.
Sahasrara (crown) feeds qi-energy epiphysis (pineal gland).
If human health is in order, then qirising from the coccyx (from muladhara) and moving along the spine to the base of the neck, then goes to the sides and arms and again goes down to the coccyx, i.e. the circulation qi happens clockwise and counterclockwise.
Passing through the spine, qi flow feeds energy zones that are in front along the spine and fill the chakras, if necessary.
In this way, chakra - it is a psychophysiological center that controls the whole process in the “entrusted” part of the body, regulates the energy problems of excess and deficiency of this system. Each of the seven chakras has its own system.
For normal circulation qi energy there should be no obstacles in her path, i.e. toxins and slags that impede movement qi energy. It depends on the presence or absence of foreign elements in the blood.
The latter is determined by the quality of nutrition, the quality of the gastrointestinal tract.
The exercise complex is universal for correcting movement. qi.
The location of the nineteen (7 + 12) energy centers mentioned above. All of them are on the border of contact between the vertebrae (main centers) and the joints of the extremities (secondary).
Entering the body qi-energy (it rotates all the time - left rotation) through the feet, at the feet themselves, meeting the first obstacle along the route, compacted and expanded - two vortices are formed.
Afterwards, moving to the lower leg (at the end of the lower leg when moving to the femur), a leak occurs. qi energy, as in the place of poor-quality connection of two pipes, and again vortices are formed - this is released qi-energywhich rotates all the time. And so from the feet to the crown.
So we met whirling supplemental administration system qi energy into the body for use in healing, rejuvenation, increasing fertility and longevity.
Now we can go to the exercises themselves.
Ritual act number 1
So, the first exercise.
1. The goal is to give the rotation of the vortex an additional moment of inertia. This is the physical meaning of ritual action.
But what is the medical and energetic sense of rotation? Let's talk about it a little later, when we summarize.
2. Starting position - stand straight, arms stretched to the sides at shoulder level (Fig. 1).
Fig. one
Starting from this posture to rotate around its axis - the axis of the body - until the sensation of slight vertigo.
The direction of rotation is from left to right, i.e., clockwise.
The reason for choosing such a direction of rotation will be disclosed in the "Conclusion". For now, we are satisfied with the explanation of international journalist V. Ovchinnikov: “Every Buddhist ... tries as often as possible to remind himself of the Buddha’s dictum that present life is a consequence of past life and future cause. The symbol of this “ring of causality” for believers is clockwise rotation ... in all cases, clockwise rotation symbolizes prayer. ”
Tips for beginners.
1. The first time is enough rotation in three turns, since most adults quickly experience a feeling of dizziness. If a person is dizzy after rotation in one turn, he needs to stop and sit down.
2. It is necessary to try not to exceed the limit, after which slight dizziness may turn into a stronger one.
When five ritual actions are mastered, it will be possible to rotate more and more, without fear of dizziness.
3. How to postpone the time of dizziness in time? The reception about which we will speak is well known to dancers and skaters. To start the rotation you need to fix the view on a point or object. Despite the rotation, you should try not to miss this point from the field of view: turning your head faster than the body when the object (point) leaves the field of view, “grab” it again, i.e. you need to hold the reference point (point or object) as long as possible in sight.
As a result, the moment when dizziness begins, will come later.
Once again about the purpose of the exercise. It is the elimination of imbalance in the interaction of the physical and energy bodies. Perhaps a different reader has heard about the Mevlevi dervishes. They belong to one of the esoteric branches - Sufism.
Dervishes use rotation to achieve so-called mental insight, which has nothing to do with true enlightenment. Due to the hyperstimulation of the physical and energy bodies, a transition occurs yin-energy to yang-energy, and due to this there is a feeling of euphoria.
In fact, it is very harmful for the physical body, because in this way most of the energy is destroyed yin Yang.
Tibetan monks do not bring the rotation to the point of absurdity. The maximum number of rotations is 21, but more often 10-12 times - this is just as long as it takes.
Each time the spinner itself may feel that it has reached the limit.
Ritual act number 2
The goal of this exercise is also to increase the speed of the whirlwinds, but even more than as a result of the first one.
In this exercise, the vortices are filled with vacuum energy, which not only increases the speed of rotation, but gives stability to the vortex. Stable rotation is health itself.
The mat or bedding for the second exercise should be thick, soft and warm.
The goal is to isolate the body from the cold floor. When exercising, maintaining body heat is important. Tibetan llamas use bedding woven from coarse plant fibers and yarn wool for this purpose. These beddings are called mats. Mats also serve as a comfortable seat during other, for example, contemplative exercises.
In the healing practice of the Tibetan lamas (monks), contemplative exercises are of paramount importance. The “eye of rebirth” is used to bring the body to the proper energy orbit, in other words, as a mechanism for inflating it with the necessary quality of psychic energy.
Starting position (Fig. 2) - lying on the rug (litter). Hands stretch along the body. Fingers tightly together, and palm pressed to the floor.
Fig. 2
In this position, firmly press the chin to the chest, raising the head (Fig. 3). After that, raise your legs vertically upwards; the pelvis should try not to take away from the floor.
It is necessary to hold such a position for some time, and after that - to tighten the legs on oneself until the pelvis begins to come off the floor.
In no case can not bend the legs at the knees.
After reaching the above position, head and legs should be lowered to the floor.
Relax all the muscles and then repeat the exercise.
Fig. 3
The meaning of the exercise is synchronization, movement and breathing.
While raising the head and legs, you need a deep breath, while lowering - exhale, also deep.
Even breathing during exercise, deep breath and exhale should be maintained as long as possible, especially if you had to rest due to possible fatigue.
It does not matter if at first it turns out badly (Fig. 3). Persistent training will lead to the fact that all the exercises will be performed with ease.
Ritual act number 3
It should be executed immediately after the first two.
Fig. four
Starting position (Fig. 4):
- deep inhale and exhale, breathing free;
- stand on the knees, which are placed at the width of the pelvis one from the other;
- hips are located strictly vertically;
- Palms are attached to the back of the muscles of the thighs, just below the buttocks.
Bend the head forward - the chin is pressed to the chest.
Changing the position of the head back up, pull the chest and simultaneously bend the spine back, slightly leaning his hands on the hips (Fig. 5).
Fig. five
Return to the starting position - the chin is pressed to the chest. Exhale
If there is fatigue, then you can relax a bit and repeat everything all over again.
The task of ritual action number 3 is the same as that of ritual action number 2: strict coordination of movements with the rhythm of breathing. Extremely important is the depth of breathing. If the exhalation is full, it means that it was before and there will be a full breath after that - this is the key (criterion) for determining the depth of breathing. It is the breath that connects our physical body with the cosmos through the etheric body. In the etheric body there is etheric power. This and other ritual actions, except for the ritual action No. 1, can be performed with eyes closed in order to avoid switching attention to unnecessary.
Ritual act number 4
This exercise seems relatively difficult. But this is only at first glance. In just one week, it will seem as easy as the previous three.
Starting position (Fig. 6):
- Sit on the floor, legs in front of you and stretch your feet - shoulder-width apart;
- straightening the spine, put your palms with closed fingers on the floor on the sides of the buttocks - fingers pointing forward.
Fig. 6
Lower your head, pressing your chin to your chest.
Exhale Throw your head back up as far as possible. Deep breath: hold the breath until the end of the exercise. Raise the torso up to a horizontal position - by the end of the action the torso and hips should be in the same plane. The shins and arms are straight and in an upright position (Fig. 7).