So far we have published articles on how to self-massage your face and nose for rejuvenation. We also introduced you to a technique known for thousands of years - massage of the ears, eyes and tongue, as well as self-massage of the neck, throat and abdomen. Today we continue with the first part of the flexibility and he alth exercises presented by the weight loss guru, follower of Sri Chinmoy, yoga and author of Methodology for He alth, Rejuvenation and Longevity - Ivan Garabitov
First Exercise: Supporting the Sky with Interlaced Fingers
This exercise increases lung capacity, improves balance, strengthens the muscles and bones of the back and lower back. It also has a general mobilizing effect on the muscles and internal organs of the whole body.
1. Take a stance with your heels tucked in and your feet apart, a V-shaped ducking stance. You can move the steps back a few inches, but keep them in a ducking position. The heels should be firmly planted in the ground so that the feet are slightly elevated.
2. The arms hang freely and naturally on either side of the body. Gently touch the tip of the tongue to the roof of the mouth, just behind the upper teeth.
3. Breathe through the nose. Look straight ahead and relax your joints as best you can.
4. Place the hands in front of the body, just below the navel. The palms are facing upwards, with the fingers of both hands pointing towards each other. Slowly raise your arms, bending them slightly at the elbows, move them with palms facing up, in front of and close to the body, until they reach the level of the upper chest.
5. At the level of the upper chest, turn the palms down and continue to turn them outward and upward until they begin to point upward again, while at the same time continuing to push them upward, overhead.
When the arms are fully extended, intertwine the fingers of both hands above the head. The palms are turned upwards, as if you are "supporting the sky". Push up with hands with fingers intertwined.
6. As you raise your arms, inhale, lifting up on your toes as you lift your heels off the floor, without ceasing to look straight ahead.
7. Exhale as you lower your arms. Untangle your fingers and lower your arms straight out to the sides, to either side of your body. Slowly lower down as you exhale. During the slow lowering of the arms, concentrate on the fingertips.
8. Bring the arms back in front of the body about 6cm below the navel as in step 4 above and then repeat the exercise.
9. Complete a total of 8 times of each exercise.
The exercise has some variations:
1. Follow the movement of the hands with your eyes as you raise and lower them.
2. Instead of feet in a duck stance, place feet shoulder-width apart, parallel to each other, with toes pointing forward. Bend your knees slightly, continuing to follow the movement of your hands with your eyes as you raise and lower them.
3. Don't entwine your fingers. Place the hands in front of the body in a sweeping motion and raise them with fingers pointing towards each other, two to five centimeters apart. Perform the exercise in the same pattern without intertwining the fingers.
4. As you bring the hands down, perform the healing sound C-C-C-C-C-C-C-C.
Second exercise: Stretching the bow on both sides
1. Take a stance with parallel feet spaced more than shoulder-width apart.
2. Crouch as if riding.
3. Make your hands into fists and cross them in front of your chest, with the left fist on top of the right.
4. Extend the index finger of the left hand and raise the thumb. The remaining fingers remain pressed into the palm. Extend the left arm to the left. In this position, the left palm faces forward so that you see its back, with the index finger extended upward and pointing toward the sky and the thumb pointing in front of you. The remaining three fingers remain folded into the forward-facing palm.
5. Turn your head to the left, looking at the raised left index finger, as if taking aim at some target.
6. At the same time, raise your right fist to shoulder height and extend your right arm, elbow bent, to the right of your body, as if you were stringing a bow.
7. As you extend your arms and draw your bow, inhale. Since there is a natural tendency to tighten the throat muscles while performing the exercise, do your best to keep them relaxed.
8. Exhale and move to position 3 with arms crossed in front of the chest, but now the right fist is on the left. Repeat the procedure to the right.
9. Perform the exercise at least four times on each side. Stretching the bow on both sides strengthens the muscles of the neck, chest, shoulders and arms, as well as the legs. It also stimulates breathing and blood circulation.
Strengthening the effect of the exercise on the tendons of the hand (suitable for arthritis), when the arms are stretched, pull the raised index finger back to the body.
Third Exercise: Regulating the Spleen and Stomach
1. Take a stand. You can stand with your feet together or with your feet shoulder-width apart with your feet parallel and your toes pointing straight ahead.
2. Both your arms hang loosely by your body.
3. Begin raising the right arm overhead. Turn the right palm to point up toward the sky. Extend the right arm and raise it above the head with the palm pointing up and the fingers pointing to the left.
4. Simultaneously press down with the left hand with the palm parallel to the ground and the fingers of the left hand pointing forward.
5. Hold this position for a few seconds and then change the position of the hands following the same sequence.
6. When the rising hand passes the level of the waist, begin to inhale. Exhale as you lower it. The inhalation/exhalation cycle is repeated in the same way with the other hand.
7. Look up at the raised hand. This movement gives you a superb stretch to the muscles and tendons in your neck, especially if you turn your head to look up at the back of your hand.
8. Perform each series of alternating left and right arm raises 8 times.
The vigorous opposing movement of the two hands stretches and stimulates the internal organs and muscles at the same time and especially the liver, gall bladder, spleen and stomach. This movement improves digestive function.
Fourth exercise: Turning the head and looking back over the shoulder
This exercise is useful in several aspects: it helps strengthen the muscles around the eye sockets and increases the mobility of the eyes, strengthens the neck muscles and protects against diseases and damage to the cervical vertebrae in the neck, stimulates blood circulation in the head and brain, improves balance function, while at the same time eliminating fatigue, dizziness and various other disorders of the central nervous system, it is especially highly recommended for people suffering from high blood pressure and atherosclerosis.
1. Stand with feet together or feet shoulder-width apart.
2. The arms hang freely at the sides of the body, with the fingers and palms touching the thigh.
3. Turn your head as far to the right as possible, but without leaning to the side. Use your eyes to look back over your right shoulder as far to the right as you can.
4. Hold the position for a moment and then return to the starting position.
5. Repeat the exercise, looking to the left, then return to the starting position.
6. As you turn your head to look over your shoulder, inhale, and as you return to the starting position, exhale.
7. Repeat eight times for each side.
8. For a greater load, turn the body together with the head. To do this, we have to go through several stages:
A) Rotate the torso to the right using the muscles in the lower back.
B) Then use your mid-back muscles to twist all the way to the right.
C) Then turn the right shoulder as far to the right as possible.
D) Now turn the head and look over the right shoulder.
E) Return to starting position.
F) Repeat on the left side.