Oriental medicine exercises to strengthen the internal organs. Therapeutic movements for hemorrhoids
Exercise therapy for prolapse of the pelvic organs does not allow for a complete recovery, but the implementation of specially selected exercises helps to stop the progress of the pathology, prevent the development of complications, strengthen the tone of the muscles of the vagina, abdominals, small pelvis. Regular exercise contributes to the normalization of intraperitoneal pressure and bowel function.
Physical activity can be used to strengthen the immune system, normalize the functioning of the endocrine system, speed up metabolism and remove toxins from cells.
Indications and contraindications for pelvic floor muscle training
Therapeutic gymnastics for the small pelvis with uterine prolapse for preventive purposes is indicated for women over fifty years of age, mothers of many children with perineal injuries. For therapeutic purposes, exercise therapy is necessarily included in the therapeutic regimen for the treatment of prolapse of the first and second stages.
Before starting the course, you should consult with your doctor. There are cases when the use of strengthening gymnastics becomes unacceptable. These situations include:
- The development of acute inflammatory processes. Any physical education helps to improve blood circulation and the spread of infection throughout all internal systems.
- The presence of a history of diseases of the cardiovascular system. In this case, even the most insignificant load can cause an attack of heart failure.
- Prolapse of the pelvic organs outside the vagina. A careless sudden movement will certainly increase the symptoms and cause pinching of the prolapsed organ.
- The presence of a benign or malignant tumor. Increased blood circulation nourishes the tissues of the tumors, so they grow rapidly.
- An operation involving the opening of the abdominal wall. Application physiotherapy exercises in this case, it becomes possible only after the complete restoration of damaged tissues.
If there are no contraindications, you can proceed to the implementation of the first part of the treatment. Doctors recommend emptying before exercising bladder, watch the video in advance, which professional athletes show how to do this or that exercise correctly. This will increase the effectiveness of the treatment. It is better to do it in a ventilated room.
Exercise technique
With uterine prolapse, patients are prescribed a set of exercises to strengthen muscles pelvic floor in women, developed by Artabekov. It is suitable for young and old, its implementation activates the muscular skeleton of the abdominal cavity and pelvic floor.
One part is performed in a sitting position.
- We sit down straight, press our knees to our chest, wrap our arms around our legs and lean back. We depict a float. We roll forward and backward eight times.
- We sit on the floor, stretch our legs in front of us, fold the torso, take out the feet with our fingers, leave our back straight.
- We sit on the floor, first we press our knees to the chest, then we try to put them on one side, touching the crotch with our heels. bending over in opposite side and wrap your arms around your feet. We look at the same time strictly in front of us.
The second part is performed in a standing position.
- We walk in a circle for three minutes: first we raise our hips high, then we walk on our toes, on our heels.
- We take a chair, put one straight leg on its back and linger in this position for 15 seconds.
- In a standing position, we raise our hands up, at the same time we take one leg back. On the exhale, we return back, then the same with the other leg.
- We squat and spread our knees to the side.
- Standing, we perform turns of the body, then we add divorced hands.
- We tilt the body to the side, let the hands slide along the body.
- We hold the ball between our legs and walk around the room.
To achieve a therapeutic effect, it is necessary to perform exercises daily with a gradual increase in load. You can do this at home in the morning instead of exercising.
Kegel exercises for uterine prolapse
The basis of the complex, developed by an American professor with German roots Arnold Kegel, includes only eleven exercises. Their implementation does not require sports training, high fitness from a woman. It is important to learn how to properly draw in the muscles of the perineum, hold them in this position, and then relax.
Before you start learning the complex, experts recommend getting acquainted with the general principles of Kegel gymnastics. To achieve the effect you need:
- do exercises as often as possible during the day;
- increase the load gradually;
- do not be too zealous, do not change the speed of the exercises;
- keep always even breathing, delays to produce only on exhalation;
- control muscle tension;
- do not strain the abdominal muscles, this organ is involved only in breathing;
- do not strain the muscles of the legs.
Each exercise has its own name. It reflects the principle of reproduction of the necessary action.
| Name | What is directed | Initial position | Procedure |
| Elevator | Strengthening the muscles of the vagina | Lying on your back, legs bent at the knees | Gradually we draw in the muscles of the walls of the vagina, as the elevator cabin rises in the shaft. On each floor we delay the rise - on initial stage for ten seconds, gradually increasing the pauses to thirty. After lifting to the topmost floor, we slowly relax, moving the muscles in a downward direction. |
| Bag | Perineal muscle training | Standing, feet shoulder-width apart, squat and form an angle of 90 degrees | Having taken the starting position, imagine that between the legs lies a large bag with big hands. We are trying to mentally grab the handles of the bag with the muscles of the vagina and lift it. The back must remain straight. |
| extrusion | Strengthening the muscles of the perineum | Lying on your back, bend your knees, put your hands on your stomach | We strain, trying to straighten the muscles of the anus and vagina as much as possible outward |
| Flashing | Recovery of women after childbirth | Lying on your back | Alternately strain the muscles of the anus and vagina |
| All muscles | Improving muscle tone | In any position | We strain both the muscles of the anus and the muscles of the vagina, hold this position for ten seconds, and then release it. We repeat ten times |
| SOS | Restoration of muscle tone after childbirth | Lying on your back | We knock morse code - three very fast contractions of the muscles, then three slow relaxations. Repeat ten times without a break |
| Lighthouse | Strengthening the muscles of the perineum | Lying on your back with legs bent | Do the exercise for a count of up to ten. We spread our legs at once, we strongly press the muscles of the perineum into ourselves, we relax for two, three, four, five, six. At seven, eight, nine we imitate attempts. At ten we return to the starting position |
| Bridge | Training posterior muscle uterus | Inhale and raise your back, form a bridge, exhale and lower your back. We perform one approach five times | |
| Applause | Increasing the elasticity of the pelvic muscles | Lying on your back, ankles pressed to the buttocks | Simultaneously clap your hands and squeeze the walls of the vagina |
| kitty | Pelvic muscles | Pose on all fours, arms outstretched in front of you | We round the back on the exhale, we draw in the stomach, together with the abdominal muscles we pull the muscles of the perineum. Then we exhale, bend the back, stretch and relax the muscles |
| Butterfly | We sit on the floor, rest our hands behind our backs, bend our legs at the knees and spread them as much as possible to the sides. Feet pressed tightly together | On the inhale we draw in the muscles of the pelvic floor, on the exhale we relax them |
Yoga
With uterine prolapse and urinary incontinence, any active dynamic loads are prohibited. There are many of them in yoga classes, so any experimental practice can harm, not help. You can choose a separate course, but it is necessary to exclude from it any jumps, leg throws, deep leverage movements, asanas with hand support, exposed in the abdominal cavity. Standing asanas and balances on one leg are prohibited. The best is to get individual program from a yoga therapist. If there is no such specialist, you should not risk your health.
Pelvic prolapse should be treated on an individual basis, taking into account additional factors associated with the patient's lifestyle. Therefore, only the attending physician should be involved in compiling a complex of therapeutic exercises.
TIBETAN GYMNASTICS FOR INTERNAL ORGANS We treat the liver. Tibetan gymnastics for internal organs It is one of the most ancient healing systems. We offer you several exercises from her complexes that will help restore the health of the liver, biliary system and other abdominal organs. STAGE ONE. Sitting, bend one leg at the knee, position the other as convenient. Put the hand on the side with which the leg is bent behind the back. With the other hand, find support on the knee bent up. After exhaling, draw in all the muscles of the lower body, in women, the lower abdomen should tense up. In ballet, this position is called a "castle". In the “lock” position, we turn as much as possible towards the knee bent upwards, while keeping our shoulders straight. When you want to breathe, return to the starting position and inhale. Repeat three times on both sides. During this exercise, the process of squeezing (squeezing) gymnastics for the internal organs of stagnant blood, lymph, bile from the organs located in the place of twisting takes place. At the moment of returning to the starting position, fresh blood flows into the liberated zone, which washes these areas, saturates them with oxygen and helps to recover. This exercise also massages the kidneys. STAGE TWO. Sitting, bend one leg at the knee and place it horizontally. In the “lock” position, lean forward and try to reach your knee with your chin. When you want to breathe - get out of the pose. Repeat three times on each leg, but there is no need to rush: after leaving the pose, we should wait until fresh blood fills the organs we are working with. STAGE THREE. This exercise is for those who have a good imagination. To complete it, you need to find a time and place where no one will disturb you for 15 minutes. Sit comfortably, close your eyes and turn your inner vision to the liver. Imagine it absolutely healthy, smooth, mentally form its contours and color (just before that you should know exactly what a healthy liver looks like). The essence of this exercise is to influence your liver and its condition with the power of thought. Believe me, it's possible! INfusion "PURE LIVER" INfusion "PURE LIVER" Cleansing the liver is a very serious and responsible process that has many contraindications. We do not recommend doing it yourself without consulting your doctor or without knowing exactly what condition your liver and biliary system are in. We offer you an easier version of liver cleansing with herbal infusion, which has no contraindications, gently cleanses the liver of toxins and rejuvenates its cells. Take the following herbs in equal proportions: tansy, highlander, thyme, mint, hops. Mix the raw materials and take one tablespoon of the collection. Pour a liter of hot water and insist in a thermos for two hours. Take half a glass three times a day for ten days.
Daria Vladimirovna Nesterova
Gymnastics for internal organs
annotation
"Gymnastics for internal organs" - a book for a wide range of readers. Exercises will help to establish the work of internal organs and body systems, strengthen muscles and blood vessels.
The publisher is not responsible for possible consequences resulting from the use of the information and recommendations of this publication. Any information presented in this book does not replace expert advice.
Introduction
The unique set of exercises described in this book will help to improve the functioning of internal organs, which will serve as a prevention of many diseases. Already after the first workout, a person will feel a surge of strength, an improvement in mood and physical condition. You can perform complexes in any order, both for therapeutic and prophylactic purposes.
The book includes several complexes: therapeutic hatha yoga, aerobics, oriental gymnastics, Japanese gymnastics, Iyengar yoga. The exercises included in these complexes normalize digestion, functions of the intestines, kidneys, liver, gallbladder, adrenal glands, have a beneficial effect on the cardiovascular, nervous and endocrine systems, have a tonic and stimulating effect on the organs of hearing and vision, increase immunity and body resistance various infectious and viral diseases.
The publication is addressed to a wide range of readers, all exercises are described and illustrated in detail.
Therapeutic hatha yoga
The Hatha Yoga system has a therapeutic effect on the body by stretching the muscles, joints and ligaments. It is a natural method of stimulating the work of internal organs and systems, since harmonious exercise stress- the main condition for sufficient activity of the body.
Each muscle group through nervous system It is connected both with the whole organism and with a certain organ, therefore, with the right influence on the muscles, it is possible to cure the corresponding organ. In order for such an effect to be harmonious, train all the muscles in turn, without exception. This is provided in the complex of relaxation exercises, breathing exercises and basic asanas. Perform all exercises in the order given.
The main condition for performing exercises is compliance with the correct load regimen. Perform each exercise in such a way that it is a pleasure. It is in this mode that the flow of stimulating impulses directed to a particular organ will give the maximum therapeutic effect.
Basic rules for performing therapeutic hatha yoga exercises
In order to maximize the therapeutic effect of the exercises, be sure to follow the rules below.
1. Muscles that are not involved in the exercise, try to relax. The muscles involved in the exercise, also try to relax as much as possible. Remember that if the muscles are tense, they are more difficult to stretch, a tense muscle does not provide the necessary stimulation of the internal organs.
2. Try to stretch your muscles until the process brings pleasant sensations. When this feeling disappears, try to loosen or increase the stretch. If it does not resume, move on to the next exercise.
3. In the first days of classes, the load should be minimal. Increase it as you get used to the exercises.
4. Remember that the main thing when doing exercises is not the end result, but the process, that is, the therapeutic effect.
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A person performs many elements of hatha yoga daily. For example, stretching, yawning are natural exercises for stretching the muscles of the cheeks, trachea, larynx (yawning), pectoral muscles(sipping).
5. When doing exercises, try to distract yourself from problems, everyday worries and concentrate on the process. You can say the following phrase aloud: “Now I will study therapeutic gymnastics, I devote this time only to myself, my body, getting pleasure. At this time, not a single thought, no matter how important it may seem, can disturb me, I leave all problems for later. My main focus right now is to enjoy stretching.”
6. During the exercise, breathe as you want (with the exception of exercises that affect the respiratory system).
7. It is best to practice on a hard and level surface, such as the floor, with a soft rug or blanket. Before training, be sure to ventilate the room in which you intend to exercise.
A set of exercises
There is a general principle of load dosage, which is as follows: the harder physical state, the less stretch should be and more quantity approaches. If possible, try to evenly distribute activities throughout the day.
Anyone who is forced to comply with bed rest should choose one of the following modes:
- every 20-30 minutes do 2-3 exercises in the sequence described;
- every 2-3 hours - 7-8 exercises;
- 3-5 times a day slowly perform the entire complex.
A person suffering from chronic diseases should perform the entire set of exercises 2-3 times a day. A healthy person should do hatha yoga 2 times a day: 10 minutes in the morning and 20 minutes in the evening.
Exercise 1. Shavasana (corpse pose)
2. Starting from the feet, relax the muscles, focusing in turn on the feet, shins, thighs, abdomen, arms, neck, head. Try to relax your body so that you don't feel it.
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Shavasana has a beneficial effect on the circulatory system, cardiovascular system, normalizes blood pressure and respiratory functions.
3. Simultaneously with the relaxation of all muscles, try not to think about anything. Last thought before relaxation and first thought after activation motor function should be that you are completely at rest, lying down without the slightest tension, and that every muscle of the body is relaxed.
4. Breathe evenly and deeply without holding your breath.
5. Perform the exercise until you feel complete relaxation.
Exercise 2. Palm tree
1. Stand up straight, straighten your shoulders, raise your chin, lower your arms along your torso. Head, neck and back should form a straight line.
2. Simultaneously with inhalation, gently raise your arms up, stretch your spine and stand on your toes.
3. Hold the position for 5-7 seconds, and then return to the starting position at the same time as exhaling.
4. Repeat the exercise 5-7 times.
Exercise 3. Tadasana (mountain pose)
1. Stand straight, straighten your shoulders, lower your arms along the torso, connect your heels and socks.
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Tadasana has a beneficial effect on the respiratory and cardiovascular system, strengthens the back muscles, and improves posture.
2. Straighten your chest, tighten your stomach, look straight ahead, breathe evenly and deeply.
3. Hold this position for 2-3 minutes.
Exercise 4. Mula Bandha
1. Get on your knees, then sit on your heels so that your feet from the tips of your toes to your knee joints touch the mat and bear the full weight of your body.
2. Keep your knees together, head, neck and torso should form a straight line. Place your palms on your knees.
3. Breathe evenly and deeply for 1-2 minutes.
4. After exhaling, hold your breath and contract and relax the muscles of the anus several times.
5. Do the exercise for 3-5 minutes.
Exercise 5. Bhastrika (fur)
1. Starting position is the same as in the previous (Mula Bandha) exercise.
2. Take 10 vigorous breaths at a fast pace.
3. Take a deep breath, hold your breath for 10-15 seconds and then exhale slowly and smoothly.
4. Repeat the exercise 3 times.
Exercise 6. Sarvangasana (candle)
1. Lie on your back, stretch your arms along the torso.
2. Take a slow breath and raise straight legs, without bending them at the knee joints, to a strictly vertical position.
3. Raise your torso by placing the palms of your hands under your ribs and keeping it upright. Try to raise your torso so that it forms a vertical line with legs stretched up.
4. Press your chin firmly against your chest and breathe with your belly. Stay in this position until signs of fatigue appear.
Sarvangasana (candle)
5. To complete the exercise, slowly lower your torso and then your legs to the floor.
6. Lie on the floor for a few seconds, breathing slowly and evenly to restore proper circulation.
Exercise 7. Bhujangasana (snake pose)
1. Lie on the floor face down, bend your arms in elbow joints, put the brushes at shoulder level.
2. Take a full breath and at the same time raise your head as high as possible.
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Bhujangasana prevents the formation of kidney stones, improves the functions of the bladder and ovaries, improves intestinal motility, develops the muscles of the back and abdomen, and normalizes blood circulation.
3. Tighten your back muscles, raise your shoulders and torso as high as possible, and then, resting your hands on the floor, tilt your head back. In this case, do not tear your stomach off the floor.
4. Stay in this position for 7-12 seconds and hold your breath.
5. Exhale slowly as you return to the starting position.
Exercise 8. Vrikshasana (tree pose)
2. Bend the right leg at the knee joint, take the foot with your hands and place it on the left thigh closer to the groin. Take the bent knee to the right.
3. Connect the palms and slowly raise your hands up above your head.
4. Hold this position for 1-2 minutes.
5. Return to the starting position and repeat the exercise with the other leg.
Exercise 9. Vakrasana (twisted pose)
1. Sit on the floor, stretch your legs.
2. Pull towards you left leg so that the knee is firmly pressed against the stomach and chest, transfer it through the right leg and place the sole on the floor near the right thigh. Place the palms of both hands on the floor.
3. Breathe evenly and deeply for 3 minutes, and then change the position of the legs and repeat the exercise.
Vakrasana (twisted pose)
Exercise 10. Salabhasana (Grasshopper Pose)
1. Lie face down on your stomach. Touch the floor with your forehead and nose.
2. Place your fists on the floor next to your hips.
3. Take a full breath, hold your breath for 5-7 seconds and rest your fists on the floor, raising straightened legs as high as possible.
4. Return to the starting position, exhale and repeat the exercise 3-5 times.
Exercise 11
1. Stand straight, put your feet shoulder-width apart, lower your arms along the torso.
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Ujjayi stimulates the endocrine glands, especially the thyroid gland, and normalizes blood pressure.
2. Inhale slowly and hold your breath for 8 pulse beats.
3. Exhale for 16 pulse beats. Exhale through your mouth, making the sound "s".
Exercise 12. Tadagi mudra (lake pose)
1. Lie on your back, legs together, stretch your arms along the body.
2. Inhale, then exhale slowly through your nose and draw your stomach in as far as possible.
3. Hold your breath for 5-8 seconds, then slowly inhale and return to the starting position.
4. Repeat the exercise 2-4 times.
Exercise 13. Sidhasana
1. Sit on the floor, stretch your legs in front of you.
2. Bend your left leg at the knee joint and use your hands to press the foot to inside right thigh.
3. Bend the right leg at the knee joint and place the foot between the thigh and calf muscles left leg. Place your hands on your knees, palms up, and connect your thumbs and forefingers.
4. Spread your knees as wide as possible, straighten your back. Try to keep both thighs flat on the floor.
5. Hold the pose for as long as possible.
6. Repeat the pose, changing legs.
Exercise 14. Dolasana
1. Lie on your stomach face down, stretch your arms in front of you so that they are parallel to the body.
2. Raise your arms and legs up, trying to bend as much as possible in the lower back.
3. In this position, linger for 20-30 seconds, while breathing as evenly as possible.
4. Slowly return to the starting position. Repeat the exercise 4-6 times.
Exercise 15. Yoni Mudra
1. Sit on the floor with your legs straight out in front of you.
2. Bend your left leg at the knee joint and use your hands to press it against the inside of your right thigh.
3. Bend the right leg at the knee joint and place the foot between the thigh and calf muscles of the left leg. Place your hands on your knees, palms up.
4. Breathe slowly and deeply, completely relax all the muscles of the body.
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Yoni mudra helps to gain control over thought processes and mental energy.
5. Exhale and place your hands on your face so that the thumbs cover the ears, the index fingers cover the eyelids, the ring fingers cover the nostrils, and the little fingers cover the lips.
6. Hold your breath and contract the pelvic muscles several times, as if lifting the organs located there upwards.
7. Return to the starting position, take a deep slow breath. Repeat the exercise 2-4 times.
Exercise 16. Dhanurasana
1. Lie face down on the floor.
2. Take a slow deep breath, grab both ankles and arch your back. Try to stay in this position for as long as possible. Breathe slowly.
3. Return to the starting position and repeat the exercise 3-5 times.
Dhanurasana
Exercise 17. Supta Vajrasana
1. Get on your knees, sit on the floor between your heels, lower your arms along the torso.
2. Using your arms and elbows, slowly lower yourself to the floor until the back of your head touches the floor.
3. Put your hands behind your neck, breathe easily and without tension.
4. Stay in this position for as long as you can do it without undue strain.
5. Return to the starting position and repeat the exercise 2-4 times.
Exercise 18. Ardha (screw pose)
2. Bend the right leg at the knee joint, place the heel on the left thigh. Wherein bent leg should be parallel to the floor.
3. Move your left leg over your right thigh and place your foot on the floor.
4. Turn your torso to the left, place your right hand in front of your left knee and grab your left ankle with it.
5. Slowly turn your body and head to the left.
6. Put your left hand behind your back and grab your left knee with it. Stay in this position for 10-15 seconds.
7. Change the position of the arms and legs and repeat the exercise in the opposite direction.
Exercise 19
1. Sit on the floor, stretch your legs.
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Padmasana should not cause discomfort or pain. If you feel discomfort, slowly return to the starting position. When performing the exercise, concentrate on the spine.
2. Place the right foot on the left thigh and the left foot on top of the right leg on the right thigh. Try to pull your feet as close to your stomach as possible. Place your hands on your knees, palms down.
3. Breathe deeply and evenly, holding your breath for 5 seconds.
4. Return to the starting position as soon as you feel tired and tense.
Exercise 20. Sirshasana (headstand)
1. Get on your knees, interlace your fingers and place your hands on the floor in front of you.
2. Lean forward, rest your head on the floor, supporting the back of your head with interlaced fingers.
3. Lift your feet off the floor, balancing and leaning on your head. Slowly straighten your legs, gently stretch into a straight vertical line.
4. Stay in this position until you get tired. Breathe calmly and slowly.
5. To return to the starting position, first gently bend your legs at the hip and knee joints, and then kneel down.
Sirshasana
6. While lying on your stomach, put 1 fist on the other, lower your forehead on them and lie down for 1 minute.
Exercise 21
1. Get on your knees, bring your legs together.
2. While inhaling, tilt the body back until the palms touch the heels.
3. Grab your heels with both hands and push your torso slightly forward, increasing the arch in your spine.
4. Continue tilting your body until your head touches the mat. Grasp your toes with your hands and pull your head towards them.
5. Stay in this position until you feel tension and fatigue.
6. Slowly return to the starting position and repeat the exercise 1-2 times.
Exercise 22. Jianfei (wave)
1. Lie on your back, bend your knees at a right angle, put your feet straight.
2. Place one hand on your chest, the other on your stomach.
3. Inhale to draw in your belly, exhale to inflate it. Breathe freely and effortlessly.
4. The movement of the chest (up and down) and the abdomen (down and up) forms waves, as it were. The respiratory rate should be close to normal (if during the exercise you have a slight dizziness, breathe a little more slowly). Perform 40 full breaths and exhalations.
Exercise 23
1. Sit on a chair 35-40 cm high so that the lower leg and thigh form a right angle (or slightly smaller). Spread your knees shoulder-width apart. If the exercise is performed by a woman, she should clench her left hand into a fist, and clasp it with her right. The man clenches his right hand into a fist, and clasps his fist with his left hand.
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Exercise should not be performed within 3 months after surgical operations, as well as if you suffer from serious diseases of the cardiovascular system.
2. Close your eyes, smile, relax your whole body, take the most comfortable position, bring yourself to a state of complete rest.
3. First, take a free breath through the nose and draw air into the abdomen, mentally imagining the process. Then, exhale slowly through your mouth - while there is a feeling that the abdomen is gradually becoming relaxed and soft. Slowly exhale all the air and inhale through the nose again. Inhalation should also be light, even. During inhalation, the lower part of the abdomen, as it were, gradually fills with air and inflates.
4. Do the exercise for 15 minutes.
Exercise 24
1. Sit on the floor, bend your legs at the knee joints and fold in Turkish.
2. Put your hands, palms up, one above the other, on your feet in front of your stomach, the woman - the left over the right, the man - vice versa.
3. Do not lean on the back of the chair, straighten your lower back, lower your shoulders, lower your chin, close your eyes, lift the tip of your tongue up and touch it to the palate near the incisors of the upper jaw, completely relax, take a comfortable natural position.
4. After that, take a deep breath and relax, exhale slowly.
5. Breathe slowly for 3 minutes.
Exercise 25
1. Sit down, bend your right leg at the knee joint and turn it back.
2. Raise your buttocks off the floor, place your right foot under them.
3. Put the foot of the right leg under the buttocks. Hold it in a horizontal position so that it forms a seat and serves as a kind of pillow on which the buttocks can sink. Place the outer part of the right buttock on the heel and the inner part on the sole.
4. Bend the left leg at the knee and place the shin next to the outside of the right leg so that the outside of the left ankle is next to the outside of the right thigh. Left foot and right knee should point forward. Keep your palms on the sides of your body.
5. Keep your balance. Take a few breaths in and out.
6. If the buttocks do not lie correctly on the right foot, or if the right foot does not form a reliable support, the body leans. In this case, take 1-2 breaths and exhale.
7. Exhale and twist your torso 90° to the left. Place your left palm 10-15 cm behind your left buttock. Turn so that the chest, abdomen and pelvis move to the left, behind the perpendicular left thigh.
8. Bend the right arm at the elbow, move it behind the outer edge of the left thigh so that the right armpit and the right side of the body come close to the left knee and thigh, then grab the left leg with the right hand. Take a breath.
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The pose of the god of fish stimulates the activity of the kidneys, has a beneficial effect on the endocrine system and improves immunity.
9. Exhale, lift your left arm off the floor, extend it away from your shoulder without losing your balance, swing your arm back and place your palm on your right thigh. Grasp the fingers of the right palm with the fingers of the left palm; while rotating the body, gradually grab the arm further, holding the palm and hand.
10. Turn your head to the left and look at your left shoulder. Hold in the final position for 20-30 seconds.
11. Release your hands, turn your torso forward, straighten your left and then your right leg.
12. Return to the starting position and repeat the exercise 2 times.
Exercise 26
1. Sit down, stretch both legs forward.
2. Exhale and tilt your torso slightly back while raising both legs at the same time.
3. Balance on your buttocks. Keep your neck, torso and legs straight. If your back drops, lower your torso to the floor as well. If your knees bend, lower your feet. Keep your leg muscles tense and keep your torso straight.
4. Raise your arms, stretch them forward parallel to the floor. Turn your palms inward, facing each other. Shoulders and palms should be in line.
5. Stay in this position for 30-60 seconds.
6. Return to the starting position and repeat the exercise 2 times.
Exercise 27. Virabhadrasana (warrior pose)
1. Stand straight with feet together, thumbs and heels touching each other. Make sure that the weight of the body does not fall on the heels or toes, but on the center of the arch of the foot.
2. While inhaling, jump your legs apart at a distance of 120-130 cm and stretch your arms to the sides so that they are on the same level with your shoulders.
3. Turn your palms up, raise your hands up, join your palms and lower to chest level.
4. Take 1-2 deep breaths and short exhalations.
5. As you exhale, turn your right leg and torso to the right by 90°, and left foot a little inside. Take 1 breath.
6. As you exhale, bend your right leg at the knee at an angle of 90 °.
7. Take your head back, look up.
8. Breathe evenly, stay in this position for 20 seconds.
9. Inhale, return to the starting position and repeat the exercise on the other side.
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Virabhadrasana is contraindicated in high blood pressure, pregnancy and radiculitis of the lumbosacral spine.
Exercise 28. Virasana (hero pose)
1. Get down on your knees, keeping them together.
2. Spread your feet apart and turn them so that the soles look at the ceiling. Keep your toes and feet in a straight line as you stretch them back.
3. Spread your feet so that the distance between them is 30-45 cm. Lower your buttocks down until they touch the floor (not your heels!). Take 1-2 inhales and exhales.
4. Hold your buttocks so that they touch the floor. Now the inner surface of the calves will be adjacent to the outer surface of the thighs.
5. Turn your palms so that they are facing down and place them on your knees.
6. Keep your body weight on your hips - back straight.
7. Spread your chest, raise your head and look straight ahead.
8. Stay in this position for 1 minute, breathe freely.
9. Place your palms on the floor, lift your buttocks and connect your feet. Then straighten your legs. Repeat the exercise 2 times.
Exercise 29
1. Sit straight on the mat, stretch your legs forward. Keep your hips, knees, ankles and toes together. Stretch your toes towards the ceiling.
2. Keep both palms on the floor near your hips, point your fingers towards your feet.
3. Keep your elbows straight, chest up, neck and head upright and looking forward.
4. Stay in this position for 5 seconds, breathing freely and paying attention to the following:
- pressing the knees and hips to the floor, raise the waist;
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Dandasana has a beneficial effect on the abdominal organs, stimulates the functioning of the lungs and bronchi.
- keep your back, buttocks and head on the same line perpendicular to the floor;
- straighten up;
- tighten your stomach.
Exercise 30
1. Sit up straight, stretch your legs forward. Keep your hips, knees, ankles and toes together. Stretch your toes towards the ceiling.
2. Bend your right knee and place your right heel near the right side of your groin. Pull your right knee back.
3. Keep your left leg straight. The angle between the legs should be obtuse.
4. Stretch both hands forward behind the left foot and grasp the wrist of the right hand with the left hand. Breathe slowly.
5. Inhale, stretch the spine.
6. Press your right knee down and lift your hips. There should be a 45° angle between the left leg and the body. Pull your head back. Breathing freely, hold this position for 15 seconds.
7. Exhale, tilt your body forward and rest your forehead on your left knee. Stay in this position for 30 seconds.
8. Inhale, raise your head and torso, return to the starting position.
Exercise 31
1. Get on your knees, connect your ankles.
2. Stretch your right leg to the right and keep it in line with your torso and left knee.
3. Turn the right foot to the right without bending the leg at the knee joint.
4. While inhaling, spread your arms to the sides, take 2 inhalations and exhalations.
5. Exhale, move the torso and right arm down to the outstretched right leg.
6. Put the right forearm on the right shin, the right hand on the ankle, palm up. Place your right ear on your right hand.
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Parighasana develops flexibility, the vestibular apparatus, activates the activity of the adrenal glands and the endocrine system.
7. Place your left hand above your head and reach your right hand with your palm. In this case, the left ear will touch the upper part of the left hand.
8. Stay in this position for 30-60 seconds, breathe measuredly.
9. Inhale, spread your arms to the sides, bend your right leg, stand on both knees, bringing your ankles back together.
10. Repeat the exercise on the other side.
Aerobics
The word "aerobics" comes from the Greek aero, which means "air". And the definition of "aerobic" literally translates as "living in the air" or "using oxygen." Therefore, aerobics is a set of exercises in which breathing is combined with body movements.
When performing aerobic exercises, learn how to correctly combine the phases of breathing with movements. For example, leaning forward, to the side or squatting, inhale, straightening up - exhale. Raising your hands up in front of you or spreading them to the sides - inhale, and lowering - exhale. Raising a leg or both legs in a prone position or taking them to the side, inhale, lowering - exhale. For self-control, spend the first few workouts in front of a mirror.
You should not get too carried away with aerobic exercises, since forced ventilation of the lungs helps to reduce the carbon dioxide content in the body. This leads to a drop in the tone of the respiratory center, which manifests itself in the form of dizziness, weakness and other unpleasant sensations. Complement intensive aerobic movements with a special breathing regimen with general strengthening exercises that are performed with voluntary breathing.
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The aerobic complex is designed in such a way as to involve all possible muscle groups and body systems.
Aerobic exercise is good for the human body as a whole. Exercise reduces the risk of cardiovascular diseases, has a beneficial effect on the state of the nervous system, and stimulates protein, fat and water-salt metabolism. In a constantly exercising person, all metabolic processes, including hormonal ones, are accelerated, mood and resistance to various infectious diseases increase.
Basic rules for performing aerobics
The lesson must necessarily consist of the following phases:
Warm-up, which is of great importance, because it warms up the muscles and causes an acceleration of the heart rate, at which the pulse gradually rises to a value corresponding to the aerobic phase. On average, the warm-up should last approximately 3-5 minutes;
Aerobic phase, the main purpose of which is to achieve a healing effect. The phase consists of those exercises that make up the aerobics complex;
A cool down during which you need to keep moving, but at a slow pace in order to gradually lower your heart rate. The phase should last 3-5 minutes.
After aerobic exercise, keep moving to keep your blood circulating. In no case should you stand still without moving, even when measuring your pulse. It is not recommended to sit down immediately after the end of classes. A static position can lead to disturbances in the functioning of the cardiovascular system, since blood flow slows down faster than the heart beats.
Distribution of load during exercise
A set of aerobic exercises must necessarily include power load. This phase of training should last at least 10 minutes and include exercises that strengthen muscles and develop flexibility. These are weight training exercises. different kind or power gymnastics (squats, push-ups, pull-ups).
Weight-bearing exercises increase bone strength, keep muscles and internal organs in constant tone, and improve cellular respiration.
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If after a workout you feel nausea and dizziness, after a hitch, you need to lie on your back for several minutes, lifting your legs up.
The set of exercises below should be performed in strict sequence. In the first workouts, as soon as you feel tired, reduce the number of repetitions and the time of the exercise. Gradually bring the number of repetitions to the specified. In the future, a set of exercises can be performed in 3 sets. Start the complex at a slow pace, gradually increasing the speed.
A set of exercises
Exercise 1. Head rotation
2. Perform rotational movements of the head, forward-backward and left-right tilts (towards the shoulders) for 1 minute. Breathing is arbitrary.
Exercise 2. Hand rotation
1. Stand straight, put your feet shoulder-width apart, lower your arms along the torso.
2. Rotate with straight arms, first forward and then back 10-12 times. During the exercise, keep your back straight, look in front of you. Breathing is arbitrary.
Exercise 3. Torso twists
1. Stand straight, put your feet shoulder-width apart, bend your arms at the elbow joints and raise them at chest level so that they are parallel to the floor.
2. Perform turns left and right (10 times in each direction), trying to turn back as much as possible.
3. When turning to the side, exhale, when returning to the starting position, inhale.
Exercise 4
1. Stand up straight, put your feet shoulder-width apart, raise your arms above your head.
2. Bend to the right and left (10-12 times in each direction).
3. When tilting to the side, exhale, when returning to the starting position, inhale.
Exercise 5
1. Stand straight, put your feet shoulder-width apart, put your hands on your belt.
2. Tilt back and forth (10-12 times in each direction). When leaning forward, touch the floor with your hands; when leaning back, try to bend as much as possible.
3. When bending, exhale, when returning to the starting position - inhale.
Exercise 6
1. Put your feet together, stand on your toes, put your hands on your belt.
2. Sit down, then rise, first resting your hands on the floor, and then raising them above your head. Stretch up as hard as you can. Breathing is arbitrary.
Exercise 7. Leg swings
1. Stand up straight, grab the support with one hand, put the other on the belt.
2. Perform leg swings with a bent knee back and forth and to the side (10-12 times in each direction). When swinging your leg, exhale, returning to the starting position - inhale.
3. Having finished the exercise, repeat the swings with the other leg.
Exercise 8. Squats
1. Stand straight, feet together, put your hands on your belt.
2. Do 10-12 squats. In this case, the back should remain straight. When squatting, exhale, when returning to the starting position, inhale.
Exercise 9. Straightening the legs
1. Sit on the edge of a chair, pull your legs up to your stomach, put your hands under your buttocks.
2. Straighten alternately one or the other leg, keeping your back straight. Perform 10-12 swings with each leg. When straightening the leg, exhale, when returning to the starting position, inhale.
Leg straightening
Exercise 10
1. Lie on your back on a hard flat surface (floor), heels together, hands loosely placed along the body.
2. Lift your shoulders and legs off the floor at the same time, keeping your back straight.
3. At the beginning of the workout, you can help yourself with your hands, resting them on the floor. When lifting your shoulders and legs off the floor, inhale, when returning to the starting position, exhale.
4. Repeat the exercise 6-8 times.
Exercise 11
2. Raise your legs 10-15 cm from the floor, swing your legs, bringing them together and spreading them apart (right leg to the right, left leg to the left). Breathing is arbitrary.
3. Repeat the exercise 10-12 times.
Exercise 12
1. Lie on your back on a hard flat surface (floor), place your hands freely along the body.
2. Raise your legs 30-40 cm from the floor, bend them at the knees and perform foot movements reminiscent of pedaling on a bicycle. Breathing is arbitrary.
3. Perform the exercise for 2-3 minutes, gradually speeding up the pace.
Exercise "Bicycle" improves the functioning of the lungs, liver, spleen, stomach, pancreas and intestines, improves immunity, stabilizes arterial circulation.
Exercise 13
1. Lie on your side, put one hand under your head, the other on your thigh or, bending your elbow, on the floor.
2. Bend your knees at a 45° angle and raise them 10-15 cm above the floor. Breathing is arbitrary.
3. Repeat the exercise 10-12 times on each side.
Exercise 14
1. Get on all fours, lean on your knees and outstretched arms.
2. Stretch your right arm forward and lift your straightened left leg. Keep your left leg and right arm at the same level.
3. Pull the straightened arm forward and the raised leg back, stretching the spine. Breathing is arbitrary.
4. Repeat the exercise, changing the arm and leg.
Exercise 15
1. Get on your knees, put your hands on your belt, straighten your back, look straight ahead.
2. Sit down to the right, then to the left. When changing the sitting position to the original one (kneeling), do not help yourself with your hands, rise, straining the muscles of the legs. Breathing is arbitrary.
3. Repeat the exercise 10-12 times in each direction.
Exercise 16
1. Sit on the floor, bend your legs, connect your feet sole to sole.
2. Pull your feet towards your groin and hold your legs in this position behind your shins, keeping your back straight.
3. Lean forward, relax your legs and start moving your knees up and down.
4. Sit in this position for 2-3 minutes. Breathing is arbitrary.
Exercise 17
1. Stand straight, bend your elbows, put your right hand on your left shoulder, your left hand on your right shoulder.
2. Walk in place, try to raise your hips as high as possible. Inhale for each hip lift, exhale for each lowering.
3. Gradually increase the pace of walking.
4. Do the exercise for 2-3 minutes.
Exercise 18
1. Lie on your back, connect your heels, put your hands on the back of your head.
2. While inhaling, spread your arms to the sides, while exhaling, bring them back.
3. Perform the exercise 10 times.
Exercise 19
1. Lie on your back, put your hands along the torso.
2. Alternately bend your legs at the knee joints and bring them to your stomach as you exhale. Breathe in and straighten out.
Exercise 20
1. Lie on your back, lower your arms along the torso.
2. Raise your torso, bending the thoracic spine during inhalation and lowering during exhalation.
3. Repeat the exercise 10 times.
Exercise 21
1. Lie on your stomach, put one hand on the back of your head, the other on your chest.
2. Raise upper part body with your hands, while inhaling, lower, exhaling.
3. Repeat the exercise 10 times.
Exercise 22
1. Lie on your stomach, lower your arms along the body, palms down.
2. Raise your legs alternately while lifting your torso, leaning on your hands and inhaling. When returning to the starting position, exhale.
Exercise 23
1. Lie on your side on the roller.
2. Throw your hands behind your head while inhaling, lower while exhaling.
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Finish the set of exercises with a contrast shower.
3. Perform the exercise at a slow pace 4 times.
Oriental gymnastics
This is a set of exercises that not only strengthen the most important organs, blood vessels and the central nervous system, but also develop the joints and spine.
According to data obtained in the course of many studies, people who practice oriental gymnastics have a measured heartbeat and normal blood pressure. In addition, special physical exercise in combination with correct breathing strengthen the nervous system and stimulate the cerebral cortex. Training contributes to the restoration of all body systems, eliminating various disorders. As a result, the body is freed from a number of diseases, becoming healthier and more resilient.
A set of exercises
Exercises should be performed in strict sequence. If it is not indicated how to breathe at a particular stage of the exercise, you can do it arbitrarily. Try to perform each exercise carefully and correctly.
Exercise 1. Slow breathing
1. Stand straight, put your feet shoulder-width apart, feet parallel to each other, lower your arms along the body, look forward.
2. While inhaling, slowly raise your arms forward with your palms down so that your hands are slightly above your shoulders.
3. As you exhale, press the brushes down vertically to the level of the navel.
4. Return to the starting position. Repeat the exercise 6 times.
Exercise 2. "Lord of the Wind"
1. Stand up straight, bend your legs slightly at the knees.
2. While inhaling, raise the hands parallel to the floor forward to the level of the chest, while smoothly straightening the legs at the knees.
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The exercise "Lord of the Wind" has a beneficial effect on the nervous system, strengthens the muscles of the back and hips, improves posture, and prevents diseases of the uterus and ovaries in women and the prostate gland in men.
3. Palms pointing down, turn to each other and spread apart in both directions.
4. As you exhale, bring the separated hands horizontally forward, connecting them in front of the chest, and turn your palms down, as if pressing them, bend your knees again.
Exercise 3. "Dance"
1. Stand straight, bend your knees, lower your arms along the body.
2. While inhaling, raise the hands to the level of the chest, slightly straightening the knees.
3. Raise your hands above your head, straighten your arms with palms forward.
4. Transfer the center of gravity to the right leg, bend it slightly and touch the floor with the entire foot.
5. Straighten your left leg, while lifting your heel off the floor and touching the floor with your toe.
6. Pull the left hand to the left, lowering the hand to shoulder level with the palm up.
7. right hand bend at the elbow and raise the brush to the top of the head with the palm down. Move the body to the right.
8. As you exhale, transfer the center of gravity to the left leg, bend it slightly and touch the floor with the whole foot.
9. Straighten your right leg, while lifting your heel off the floor and touching the floor with your toe.
10. Pull the right hand to the right, lowering the hand to the horizontal with the palm up.
11. Bend your left hand at the elbow, raise it to the top of your head with your palm down. Move the body to the left.
12. Repeat the exercise 6 times.
Exercise 4
1. Stand up straight. Stretch the right hand to the right, lowering the hand to the horizontal with the palm up. Bend your left arm at the elbow, raising the hand to the top of the head, palm down. Move the body to the left.
2. While inhaling, mentally transfer the center of gravity to a point in the middle between the feet.
3. Point the palm of your left hand up.
4. Raise your right hand, cross your arms over the top of your head. In this case, the palms should be directed upwards.
5. As you exhale, turn your hands palms down, lower your arms through your sides and cross them in front of your lower abdomen. In this case, the right palm should be on top.
6. Bend your knees.
7. While inhaling, raise your arms out to the sides, palms out, and cross them over your head.
8. Straighten your knees.
9. Repeat the exercise 6 times.
Exercise 5. "Weaving silk"
1. Stand up straight. Bend both arms at the elbow joints, lift above the crown and cross. In this case, both palms should be directed upwards.
2. As you exhale, release your hands, lower your arms and cross your hands in front of your lower abdomen.
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During the exercise "Weaving Silk" concentrate on the movements of the hands and on the spine.
3. While inhaling, stretch your left hand forward with the palm up.
4. Draw the right hand to the right past the lower abdomen to the waist, then draw back, lower and raise, describing an even arc. Turn your body to the right as you move your hand.
5. As you exhale, bend your left arm at the elbow and stretch it forward.
6. Move your left hand horizontally to your chest. While moving, squeeze the brush into a fist.
7. While inhaling, continue moving the left hand back, moving it down, back and up. Rotate your body to the left.
8. As you exhale, bend your left arm at the elbow, move your hand forward.
9. Move the right hand horizontally to the chest, while clenching the brush into a fist.
Exercise 6. "Canoe"
1. This exercise continues the previous one, so its starting position is the final position of the Silk Weaving exercise.
2. While inhaling, straighten and raise your arms in front of you.
3. Exhale as you bend your torso forward.
4. Hands, without bending, lower down and move back in an arc to the limit.
5. While inhaling, straighten the body, straight arms with palms facing forward, raise in an arc forward and up above your head.
Exercise 7
1. Stand straight, straight arms with palms facing forward, lift up above your head.
2. As you exhale, lower your arms down.
3. Leave the left hand in the same position, with the right hand continue to move to the left shoulder. In this case, direct the palm along the line of motion up and slightly to the left.
4. When the hand is against the left shoulder, inhale and perform a pulling movement. At the same time, shift the center of gravity to the left foot and rest the toe of the right foot on the floor.
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When performing oriental gymnastics exercises, follow the principle of gradualness: start small, slowly increasing the load.
5. Turn the right hand palm down and slightly to the right, lower your hand as you exhale.
6. Transfer the center of gravity to the right foot, resting on the floor with the toe and lifting the heel.
7. Leave the right hand motionless, and with the left, move to the right shoulder.
8. When the hand is against the right shoulder, inhale and perform a pulling movement.
9. Simultaneously with the exhalation, return the left hand down to the left side.
10. Repeat the exercise 6 times.
Exercise 8. Stretching the spine
1. Get on all fours, bend your knees, straighten your arms.
2. Exhale, arch your back up, lower your head, tighten your neck and buttocks.
Spinal stretch
3. Return to the starting position, inhale, then exhale, bending at the waist and lifting your head up.
4. Repeat the exercise 10-12 times.
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Stretching the spine is like stretching a cat. Watch how this animal stretches sweetly and slowly, and try to repeat.
Exercise 9
1. Stand up straight, lower your arms along the torso.
2. While inhaling, raise your arms to the left to chest level, stretch your arms to the side, take them to your chest and lift them up. At the same time, turn the body to the left and, simultaneously with the movement of the hands, move the head to the left, straight (starting position) and up.
3. Exhale and lower your arms.
4. While inhaling, raise your hands to the right to chest level, stretch to the side, take them to your chest and lift them up. At the same time, turn the body to the right and move your head to the right, straight and up.
5. Exhale as you lower your arms. Repeat the exercise 6 times.
Exercise 10
1. Stand straight, bend your arms at the elbows, lower them to the sides with your palms up so that the hands are at the level of the waist.
2. Squeeze your hands into fists, pull back the elbow of your left hand, while turning the body to the left.
3. Squeeze the right hand into a fist, unclench and with force, but smoothly push the open palm forward.
4. As you exhale, squeeze both hands into fists, place them at your sides, open your fists so that the palm is pointing up.
5. Pull back the elbow of the right hand, turn the body to the right.
6. Unclench your left fist and with force, but smoothly push your open palm forward.
7. As you exhale, clench your hands into fists and place them at your sides at waist level, palms up.
8. Repeat the exercise 6 times.
Exercise 11
1. Stand straight, feet shoulder-width apart, join your palms at chest level.
2. While inhaling, separate your hands, turn the left hand with the palm inward.
3. Point the right hand forward and lower it to the level of the navel.
4. As you exhale, raise your right hand to eye level, turning your palm inward.
5. Lower your left hand to the level of the navel (the palm should be turned to the right).
6. Repeat the exercise 6 times.
Exercise 12
1. Stand straight, move your left leg forward half a step, tilt your body forward. Raise your right hand to eye level, turning your palm towards your body. Lower your left hand to the level of the navel, turning the palm to the right.
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The exercise "Quenching Thirst" normalizes the functions of the respiratory organs, improves the blood supply to the organs, and alleviates the condition with pleurisy and pulmonary tuberculosis.
2. Cross your arms in front of your knees, straighten up and tilt your body back.
3. Inhale, raise your crossed arms above your head.
4. Exhale deeply, straighten and spread your arms to the sides, turning your palms towards each other.
5. Repeat the exercise 6 times.
Exercise 13
1. Stand up straight, put your right foot back half a step. Bend your arms at the elbows, join your palms in front of your chest.
2. With the heel of your extended left foot, rest on the floor and lift your toes.
3. As you exhale, transfer the center of gravity of the body to the left leg, rest the entire sole on the floor. At the same time, move the body slightly forward, touch the ground with the toes of the right foot, and lift the heel.
4. Point your palms forward, push your hands at eye height. Take a deep breath.
5. Repeat the exercise 6 times.
Exercise 14
1. Stand straight, put your right foot back, lift the heel of your left foot, spread your arms to the sides horizontally at shoulder level.
2. As you exhale, transfer the center of gravity to the foot of the left foot and lift the heel of the right.
3. Bring your hands together in front of your chest.
Exercise 15
1. Stand straight, put your feet shoulder-width apart, clench your hands into fists and place them on the side of your lower back, pulling your elbows back.
2. As you exhale, make a sharp lunge with your right arm and leg.
3. While inhaling, return them to their original position.
4. As you exhale, lunge with your left arm and leg and return them to their original position as you inhale.
5. Repeat the exercise 6 times.
Exercise 16
1. Stand up straight, spread your legs as wide as possible, spread your socks to the sides, sit down slightly, leaving your back straight.
2. Bend your arms at the elbow joints, clench your hands into fists and move your fists to the lower back.
3. While inhaling, open your fists, stretch your arm slightly forward, raise your hands with fingers pointing towards each other to eye level.
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Exercise "Calming the energy of qi" improves the functioning of the endocrine glands, normalizes the functions of the genital organs and respiratory system improves blood circulation.
4. As you exhale, turn your hands palms down and lower in front of the lower abdomen, clench your hands into fists and move them to the lower back.
5. Repeat the exercise 6 times.
Exercise 17
Triangle
2. Move your right foot to the left, pointing the toe in the same direction, tilt the body in the same direction.
3. Lower your right hand down.
4. Put the toe of the left foot perpendicular to the foot of the right foot.
5. Raise your left hand up, turn your head up.
6. Hands should form a straight line.
7. Maintain body position for 1 minute, breathe slowly and deeply.
8. Return to the starting position and repeat the exercise on the other side.
Japanese gymnastics
This gymnastics is a set of exercises that arose on the basis of karate-do. All exercises at first glance seem quite simple, any traditional exercise consists of such movements. However, the exercise technique is special: the load on the muscles is created due to tonic tension and does not require any additional weights.
Depending on the difficulty, the exercises last from 10 to 90 seconds.
Japanese gymnastics allows not only to maintain muscle tone, but also relaxes, restores and heals without special massage, strengthens ligaments and tendons well.
Basic rules for performing Japanese gymnastics exercises
The main rule that allows you to successfully perform all the exercises of this type of gymnastics is the ability to concentrate on internal sensations, to feel your body.
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Japanese gymnastics strengthens muscles, ligaments and bones, thereby reducing the risk of injury.
During the exercises, try to breathe evenly, deeply and evenly, at a slightly slower pace.
Do the exercises in the order in which they are given. If after this or that exercise there is a desire to stretch or perform an exercise from another complex, you can do this, since Japanese gymnastics is easily combined with other sports complexes.
A set of exercises
Perform gymnastics for a few minutes in the morning or evening. Do the exercise until you feel trembling in the muscles. Return to the starting position slowly, without sudden movements. If you feel pain in the muscles, relax them and massage.
Spend the next day training these muscles Special attention, reducing exercise time to a minimum, but do not interrupt training.
In the first workouts, as soon as you feel tired, reduce the exercise time.
Gradually bring the run time to the specified and increase the number of repetitions.
Exercise 1. "Rainbow Encounter"
1. Stand straight, put your feet shoulder-width apart, lower your arms along the torso.
2. While inhaling, raise your hands to shoulder level with your palms up and, holding your breath, tighten your abs.
3. Exhale, lower your hands with your palms down.
4. Repeat the exercise 10 times.
Exercise 2. "Month"
1. Stand straight, move your left leg to the left, turning the toe to the left too, bend at the knee joint. Straighten your right leg, rest your toe on the floor, tearing your heel off it. Turn the body to the left and tilt, leaving your back straight. Place both hands on your left knee.
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Exercise "Month" perform in front of a mirror to check the correct posture.
2. Raise both hands and pull to the left, joining your palms, lift your leg, turn your head to the left.
3. Maintain the body position for 1 minute, then slowly return to the starting position and repeat the exercise on the other side.
Exercise 3. "Swimmer"
1. Stand straight, connect your heels, lower your arms along the body.
2. Bend your knees as if you were sitting on a chair.
3. Lean forward slightly, raise your arms up parallel to each other, tighten your hands, turn your palms towards each other.
4. Keep the position of the body until you feel tension in the muscles of the legs and arms.
Swimmer
5. Return to the starting position and repeat the exercise 4 times.
Exercise 4. "Ball"
1. Stand straight, push your left leg forward, bend it at the knee joint, spread your arms to the sides.
2. Imagine that you have a ball in your hands that deflates when pressed.
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For greater effect, before performing the “Ball” exercise, stretch up from a standing position and do a light self-massage of the lower back.
3. Press down on the imaginary ball with your hands, tensing the muscles of your arms and chest and gradually deflating the ball.
4. Imagine that the balloon is gradually inflating. Start slowly spreading your arms to the sides, first tensing the muscles of the hands, then the forearms, and then the shoulders.
5. Return to the starting position and repeat the exercise 6-8 times. Increase the exercise time to 5 minutes.
Exercise 5. "Bridge"
1. Lie on your back, lift your lower back and buttocks off the floor, arching your back. At the same time, press the feet and hands to the floor, strain the front surface of the thighs.
Bridge
2. Try to bring your fingers as close as possible to the heels.
3. Contract the muscles with which you delay urination 2 times.
3. Get down on the floor and repeat the exercise 10 times.
Exercise 6
1. Sit on the floor, bend your legs at the knee joints and connect them, rest your hands on the floor.
2. Raise your shins parallel to the floor so that your knees remain together.
3. Raise your arms to chest level and stretch them forward.
4. Inhale slowly, then return your legs and arms to the starting position.
5. Exhale and repeat the exercise 10 times.
Exercise 7. Stretching
1. Squat down.
2. Bend your arms at the elbows and press your forearms to the floor so that the hands are parallel to each other.
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Stretching has a positive effect on the cardiovascular system and respiratory organs, strengthens the muscles of the back, and stimulates the activity of the liver and adrenal glands.
3. Spread your knees to the sides as wide as possible, trying to touch inside floor thighs.
4. Hold the position for 90 seconds, return to the starting position and repeat the exercise 4 times.
Exercise 8. "Bow"
1. Stand straight, feet shoulder-width apart, arms lowered along the torso.
2. Lean forward, rest your hands on the floor with both hands.
3. Tear off the heels of both legs from the floor, stretch your tailbone up, and your chest to your knees.
4. Maintain this position for 30 seconds, then return to the starting position and repeat the exercise 4 times.
Bow
Iyengar Yoga
This type of yoga originated in India. Its popularity is explained by the fact that exercises have a beneficial effect on both the body and the human soul. Regular classes Iyengar yoga can significantly improve health, get rid of mental disorders and achieve inner harmony.
A set of exercises
It is recommended to perform the exercises in the order in which they are given. Their uniqueness lies in their accessibility. Iyengar yoga has no age or level restrictions physical training. Even after you do all the exercises, you will not feel very tired, since this complex is built on alternating tension and relaxation.
Assume a meditation posture before class. To do this, sit on the floor, keep your back straight, bend your legs at the knee joints and pull them to the pelvis (one foot above the other). Turn your palms up and put on your knees, breathe evenly and calmly. This pose allows not only to feel peace, but also to tune in to the implementation of the entire complex.
Exercise 1. Touching the knees
1. Sit on the floor, bend your knees, lower your hips to your heels.
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Touching the knees has a beneficial effect on the activity of the gastric tract.
2. Bend over, touch the floor with your forehead, straighten your arms forward.
3. Relax the muscles of the whole body and stay in this position for a few minutes. Breathe naturally, without strain.
Exercise 2. Emphasis with palms
1. Lie face down on the floor, arms bent at the elbows, palms resting on the floor near the chest.
2. Focusing on the palms, straighten your arms. Bending back, stretch the top of your head up.
3. Feel how the back muscles are stretched, breathing is arbitrary.
Exercise 3. Twisting
1. From the end position of exercise 2, do slow crunches looking over your shoulder and trying to see both heels.
2. Perform such twisting 7 times in each direction.
3. Lower your body and catch your breath.
Exercise 4. Raise the pelvis
1. Lying on the floor face down, rest your palms on the floor and lift your pelvis, first resting on your knees, and then straightening your legs.
2. The palms and feet should rest on the floor, while the arms and body form a straight line, the legs are straightened.
3. Stay in this position for 5 full breaths.
Exercise 5. Jumping
1. From the end position of exercise 4, perform a light jump to the hands. Bend your legs slightly at the knee joints, place your hands in line with your heels.
2. Slowly straighten your legs and press your body against your legs. If you can't put your hands on the floor, you can touch it with your fingertips.
3. Repeat the exercise 4 times.
Exercise 6. Twisting Leg Raise
1. Sit on the floor, straighten your legs.
2. Pull the right leg to the stomach and perform twisting, while turning the body to the right.
3. Perform 5 twists in each direction.
Exercise 7
1. Sit on the floor, straighten your legs forward.
...
Tilt belly to hips is not recommended for pregnant women, as well as people suffering from serious diseases of the cardiovascular system.
2. Slowly bend forward, rest your stomach on your hips, pull your hands to your toes.
3. Repeat the exercise 8 times.
Exercise 8
1. Stand straight, feet together, feet parallel to each other.
2. Inhale and raise your arms up, move your head back, bend the body back as much as possible from the neck to the shoulder blades.
3. Hold this position for as long as you can and reverse the movement as you exhale.
Exercise 9
1. Place your feet shoulder-width apart and bend them slightly at the knees.
2. Place your palms on your thighs slightly above your knees with your fingers inward.
3. Relax your back, transfer the main emphasis to your hands.
4. In this position, retract and protrude the stomach with a maximum amplitude of 10 times.
Exercise 10
1. Stand straight, put your feet shoulder-width apart, feet parallel to each other, lower your arms along the body.
2. Inhale and quickly lean forward, while the arms should hang freely down.
3. Imagine you are lifting a heavy barbell. Straining all the muscles of the body, unbend the body, as if performing a barbell lift.
4. Do not bend your elbows, focus on the extension of the spine.
5. Straighten up, hold for a few seconds in this position, then sharply open your fingers and relax your whole body.
6. Repeat the exercise 4 times.
Exercise 11
1. Stand up straight, put your feet together, fold your palms at heart level.
2. Inhale slowly, then exhale slowly, while drawing in the stomach, tilting the head and pressing the chin to the chest.
3. Hold this position, then relax your muscles, straighten your head and inhale.
4. Repeat the exercise 6 times.
This gymnastics will restore the normal functioning of the gallbladder, liver and pancreas.This simple exercise will helpnormalize bowel function, get rid of constipation, bloating (flatulence), help activate metabolic processes in the anterior abdominal wall and solve the problem of abdominal obesity, "extra tummy".
In addition, diaphragmatic-visceral gymnastics will restore normal functioning. gallbladder, liver, pancreas.
It will help you solve the problem with biliary dyskinesia, which can lead to increased nervous excitability, irritability, anger, affects meteorological dependence, is one of the reasons for the development of the syndrome of vegetative-vascular dystonia, dizziness, temporal headache.
As you perform the exercises, the work of the kidneys and the entire urinary system will improve. Your body will gain the ability to quickly cleanse itself of the products of a completed metabolism, homotaxins and other "slags".
Those who have diseases of the pelvic organs, andrological and genetic difficulties will be able to get rid of prostatitis and prostate adenoma (men), cystic ovarian disease, uterine fibroids, adnexitis, prolapse of the uterus and vagina, painful menstruation, as well as the expansion of hemorrhoidal veins.
Due to the improvement of the blood-lymph flow of the organs of the abdominal cavity and pelvis, DVG gymnastics will favorably affecttreatment and prevention of spinal osteochondrosis, various lumbar and thoracolumbar pain syndromes, sciatica (ischalgia), problems of the hip joints, varicose veins lower extremities and many other pathological conditions.
Diaphragmatic-visceral gymnastics is built on the synthesis of osteopathy, its visceral methods of correction of the abdominal organs, yogic kriyas - dynamic therapeutic exercises, such as naulikria, and various folk systems of self-massage of internal organs.
In osteopathy, the good functioning of the internal organs is of great importance. This is not surprising since the abdominal cavity contains our bodily factories for the processing of nutrients (stomach, intestines, gallbladder, pancreas), hormonal organs (pancreas), detoxification organ (liver). The organs of the abdominal cavity perform many other functions.
Osteopaths recognize the undoubted connection between the spine and the visceral (organ) sphere. At the same time, reflex mechanisms of interaction make it possible to treat both internal organs through the impact on the spine (vertebro-visceral reflexes), and the spine, through the feedback (viscero-vertebral) connection, through the abdominal organs.
From the point of view of osteopathy, the diaphragm is the main motor element of the normal functioning of the entire abdominal cavity. Contracting, lowering on inspiration and pulling up on exhalation, the diaphragm performs a continuous massage of internal organs, creates conditions for good lymph flow and blood circulation. That is why many techniques in osteopathy have as their goal the normalization of the diaphragm. Almost every Osteopathic session includes mandatory work on this respiratory muscle, regardless of the goals pursued in the treatment. After all, free breathing good job organs and excellent health are necessary for every person!
So, let's start the description of gymnastics.
Gymnastics can be performed from a starting position standing or sitting on a chair. If you do it from a standing position - the legs are set shoulder-width apart, from a sitting position - the legs are apart, bent at the knee joints, the feet rest on the floor. The arms are straightened at the elbow joints, rest on the knees (slightly above the knees). The back is straight, slightly inclined forward.
Stage 1.
We take a deep breath. We divide the inhalation into four stages - first the lower abdomen is filled, then the middle part, then the subcostal area-diaphragm, then the chest. Having fully inhaled (but not super-strongly, so that there is no feeling of “tearing chest”, strive for comfort) hold your breath for 1-2 seconds.
At this moment, try to completely relax, release all muscle tension on the abdominal wall. Keeping your hands straight on your knees allows you to hold your spine and ribcage without using the muscular effort of the diaphragm to do this work.
Stage 2.
We make a full exhalation. On exhalation, the head leans forward slightly. Exhalation is done in reverse order also in four stages - chest, hypochondrium, middle of the abdomen, lower abdomen. After exhaling completely, hold your breath for a few seconds.
Stage 3.
While holding your breath - try to make several breathing movements with a full chest, but without air, while relaxing the abdominal muscles. During these pseudo-breathing movements, the diaphragm will contract strongly - lower and rise.
You will feel its movements - like vibrations of a tightly stretched membrane deep inside in the hypochondrium. Make 4 breathing movements (without taking in air, on a delay!) With a diaphragm. These movements can be done quickly enough, at the expense of 1-2-3-4 (for each pseudo-breath for 1 second).
Stage 4.
Continuing to hold your breath as you exhale, make 4 quick jerky contractions of the lower abdomen in an upward direction. Due to the abdominal muscles, you first strain the upper, middle lower part belly, and then make a strong push with the lower abdomen up.
A feeling is created (and it is visually confirmed by the sequence muscle contractions) that the wave of movement first slowly goes down the anterior surface of the abdomen from the hypochondrium to the lower edge, and then with a fast internal wave returns upward to the diaphragm.
Repeat the exercise from step 1 to step 4. In total, 4-8-16 or more cycles of such diaphragmatic-visceral-osteopathic self-massage can be done.
Do not immediately start doing many cycles - it's hard on the body. Try to learn the exercises gradually, doing no more than 4 cycles for several days and then slowly increasing their number.
If you have acute severe pain from the abdominal organs before the start of the lesson, you should not do this exercise. Before engaging in such treatment, it is advisable to understand the causes of the pain syndrome. After all, it can be as banal eating disorder intestines, and a manifestation of the onset of a severe surgical disease.
In this case, you should consult a qualified allopathic specialist, such as a gastroenterologist, to rule out surgical pathology. An osteopath who is familiar with the principles and approaches of visceral osteopathy can also give many useful recommendations and correct the position of internal organs.
Gymnastics exercises will be effective if done on an "empty stomach", best in the morning on an empty stomach or at least 3-4 hours after a meal. Otherwise, not only will you not achieve a healing effect, but you may also disrupt the normal digestion of food.
In order to enhance the benefits of the exercises, as well as to work out the pelvic organs in more detail, during breath holding, at the 3rd and 4th stages, it is recommended to produce a strong compression of the muscles of the anus and perineum, while the stomach is “pulled” up as much as possible, “ sticks to the spine.
From the position of osteopathy, in addition to the respiratory diaphragm in the body, there is also the so-called urogenital (urogenital) diaphragm or perineal diaphragm. This is a muscular-ligamentous-fascial formation, similar to a membrane, lining the perineal region.
When solving problems of the small pelvis, gynecological and andrological spheres, osteopaths must correct the work of this diaphragm. With the help of compression of the anus, during DVG, you sort of pull the pelvic organs up, massage them, normalize internal blood circulation, and relieve pathological spasms. Try gradually integrating this addition into the main exercise and you will get a wonderful healing result!
There is another extension of the basic DVG complex - a circular sequential correction of the muscles of the abdominal wall and intestines.
This exercise is also performed on holding the breath - a separate complex.
Stage 1.
Starting position - as in the basic version. We take a full four-phase breath.
Stage 2.
We make a full four-phase exhalation.
Stage 3.
While holding the breath, we begin to consistently contract the abdominal muscles, so that the wave of contraction goes in a circle, clockwise - from the lower abdomen, to the right side wall, then to the upper abdomen (the region of the xiphoid process of the sternum, the middle of the hypochondrium), then to the left side wall and back to the lower abdomen.
We try to do the exercise carefully, strongly and, if possible, locally (learn over time!) To strain the abdominal muscles to perform it. Visually - the stomach seems to be moving in a circle, there is a "squeezing" effort, which contributes to the massage of the internal organs and the maximum subsequent cleansing of the intestines.
We do the exercise only with muscles, we do not help with our hands, our hands are in their original position with an emphasis on the knees. We do 4 full circles of movement. In the future, at one delay, you can do up to 8-16 movements, as long as there is enough air. But don't aim too hard a large number Don't push your body to its limits. It is much better to do more rounds, but keep the comfort and enjoy the gymnastics.
When combining exercises, you can first do several cycles of the basic complex, and then several cycles of circular massage of the abdominal cavity.
After doing gymnastics, you should not immediately eat or drink liquids. Wait 10-15 minutes, let the healing processes in your body fully settle down. Drink some warm water or weak green tea. And after 5-10 minutes you can start eating.
In conclusion, I want to note that in addition to local health effects on the internal organs, DVG gymnastics has a beneficial effect on the entire body. When it is performed, sexual activity increases, the feeling of "internal energy", the syndrome disappears chronic fatigue, psycho-emotional reactions are normalized. You become more active, constructive and at the same time much more balanced.
Combining these exercises with the techniques of psycho-emotional re-awareness (about this method in another article), the therapy of basic energy points according to the su-jok system and the techniques of spiral correction of the spine, in a short time you can achieve much more than years of pills or heavy non-specific muscle training.
Anatoly Sitel
Gymnastics for internal organs
Part I Gymnastics for internal organs
In the internal organs located in the abdominal cavity (liver, spleen, gallbladder, intestines), small pelvis (womb and ovaries in women, prostate in men, bladder) and retroperitoneal space (kidneys), from the spine along the nerves constantly come electrical impulses that support their normal level of functioning and metabolism. As soon as the number of impulses decreases, metabolic processes in the internal organs slow down, aging processes begin to develop in them, and various pathologies arise.
Already in the 5th century BC. e. the great physician Hippocrates successfully treated diseases of the internal organs by influencing the spine. Practical observations and scientific research have shown that in the pathology of the lower thoracic localization there may be pain in the abdomen, and there is a need for differential diagnosis between the syndrome of "acute abdomen", requiring an ambulance surgical care, and radiating pain from the spine. Abdominal pain can be combined with acid-independent heartburn and constipation. Cases of erroneous diagnoses of "acute abdomen", which led to unnecessary surgery, are described. Pain in the abdomen may be due to irritation of the nerve plexus, and then the clinical picture is characterized by pain in the navel and back, inhibition of peristalsis may develop and increase arterial pressure due to spasm of the abdominal vessels.
Each internal organ in the abdominal cavity occupies its spatial location and is fixed by ligaments, muscles or neighboring organs.
As a result of stretching or shortening of ligaments, muscle spasm, adhesions, violations of functional connections with adjacent organs, the spatial arrangement of the internal organ changes, which leads to a violation of its function and rhythm of activity (for example, a change in the sequence of contraction of longitudinal and transverse muscle fibers in the intestine to move food).
Rice. 1. Guidelines for determining the localization of the spatial arrangement of internal organs
To determine the localization of the spatial arrangement of internal organs, there are the following guide lines (Fig. 1):
1. Anterior median line of the body - divides the human body into two symmetrical halves from the tip of the nose to the perineum.
2. Anterior axillary lines (right and left) - descend parallel to the midline of the body from the front of the armpit to the pelvic bones.
3. Mid-axillary line (right and left) - descend parallel to the midline of the body from the middle part of the armpit to the pelvic bones.
4. Mid-lateral lines of the body (right and left) - descend in the middle between the median line of the body and the anterior axillary lines to the inguinal fold parallel to the median line.
5. Mid-lateral lines of the abdomen (right and left) - descend from the chest along the mid-lateral lines of the body.
6. Mid-umbilical lines (right and left) - connect the upper points of the mid-lateral lines of the body with the navel.
7. Anterior pelvic lines (right and left) - connect the navel with the lower points of the anterior axillary lines.
8. Midpelvic lines (right and left) - connect the navel to the median inguinal fold.
9. Left and right costal arches - places for probing the lower ribs of the lower part of the human chest (in the position on the back - the front surfaces, in the position on the side - the side surfaces).
10. Pelvic bones (iliac crests).
11. The line connecting the lower corners of the shoulder blades on the back is the level of the spinous process of the VIII thoracic vertebra.
12. The most protruding spinous process in the spine at shoulder level, which does not go out from under the finger during the extension of the head back, is the spinous process of the VII cervical vertebra.
13. Posterior median line of the body - divides the human body into two symmetrical halves from the back of the head to the perineum.
14. Shoulders.
16. Bosom - the anterior bone of the pelvis.
...Attention! Before you start performing any exercises on the abdomen in order to normalize the functioning of internal organs, it is necessary to conduct a mandatory ultrasound examination of the abdominal cavity, pelvic organs, and kidneys. It is advisable to take a blood test and be sure to consult a doctor! All exercises to normalize the function of the abdominal organs must be carried out on an empty stomach, first in the supine position, then in a sitting or standing position 30-40 minutes before meals.
Therapeutic postures-movements for the abdominal diaphragm
The thoracic diaphragm is a powerful connective tissue membrane that separates the chest cavity from the abdominal cavity. When the diaphragm is overstrained, pain in the region of the ribs, pinching of the nerve can be observed, manifested by pain that sharply increases on inhalation and movement. To eliminate such pain, it is necessary to relax the diaphragm, using the therapeutic movement postures suggested below. With the phenomena of venous stasis in the abdominal organs, which can be suspected by the expansion of the veins along the midline in the upper abdomen, the following therapeutic postures-movements are also recommended to reduce the tension of the diaphragm and improve the functioning of the digestive organs.
Therapeutic postures-movements to relax the diaphragm
Pose-Movement #1
Perform in the supine position, with a soft pillow under the head, the cervical spine in the position of slight forward bending, knees bent at an angle of 90 ° in hip joints and maximally in the knees, the hands of both hands cover the costal arch. On a slow exhalation for 9–11 seconds, the knees go to the left by 15 °, the right hand sinks under the right costal arch, inhale, relax for 6–8 seconds, the knees return to their original position. Next, slow exhalation for 9-11 seconds, knees go to the right by 15 °, the left hand sinks under the left costal arch, relaxation 6-8 seconds, knees return to their original position. Repeat the therapeutic movement 3–6 times (Fig. 2, 3).
Pose-Movement #2
Perform in the supine position, legs slightly bent at the knee joints, a small pillow under the head, the end phalanges of the four fingers of the left hand - under the left costal arch, the right - under the right costal arch. On a slow breath for 9-11 seconds, pull the ribs up and out while pulling the abdomen in the head direction. On exhalation for 6–8 seconds, relaxation, the position of the ribs achieved during inhalation is held by the fingers of the hands. On the next breath, for 9-11 seconds, the ribs are pulled up and out a little further while simultaneously pulling the abdomen in the head direction. Repeat the therapeutic movement 3–6 times (Fig. 4).
Pose-Movement #3
Sit in an easy chair with a back or on a couch with your torso slightly bent forward. Place four fingers of both hands under the right and left costal arches. Then tilt the body to the right and left until the pain disappears. Repeat the therapeutic movement 3–6 times (Fig. 5).
Pose-movement No. 4 (to relax half of the diaphragm)
The therapeutic movement is performed in a position on the left side, the legs are slightly bent at the knee and hip joints, the left hand is placed behind the head, the right hand is under the left hypochondrium. During a slow breath for 9–11 seconds, press with the right hand under the left costal arch in the direction of the left shoulder, then 6–8 seconds of relaxation, rest, during which to hold the position reached with pressure. Repeat the therapeutic movement 3-6 times). Similarly, carry out the procedure on the other side (Fig. 6).
Rice. 6. Posture-movement to relax half of the diaphragm
Therapeutic postures-movements for hernia of the esophageal opening of the diaphragm
Pose-Movement #1
Perform in the supine position, raising the head of the body with pillows. Place the index and middle fingers of both hands on the median line of the body in front of it under the costal arch.
Rice. 7. Posture-movement in hiatal hernia
The skin is preliminarily shifted to the head and to the right. Smoothly, in several stages, while exhaling, without making sudden movements, immerse your fingers deep into the abdominal cavity. With the help of extensor movements of the fingers as you exhale, move the stomach down and to the left. Repeat the therapeutic movement 3-6 times until the pain decreases and a pulling sensation appears in the throat (Fig. 7).
Pose-Movement #2
Perform in a sitting position with a slight flexion of the back in thoracic region spine, relaxed. Place four fingers of the right hand with pads under the right costal arch, four fingers of the left hand - under the left costal arch parallel to the midline of the body so that the nail phalanges of the thumbs, resting against each other through the skin, are located horizontally along the midline.
