The secret of longevity and spiritual tranquility Tibetan monks opened in 1938. And those who want to prolong youth and health, already armed their doctrine. One of the most important parts of the philosophy of these mysterious highlanders - daily exercise (so-called Tibetan gymnastics).
We will tell you what to do in the morning to be healthy, beautiful and happy. The first week you will probably be hard and too lazy to do exercises, but then just like it, and you will not be able to waive the 5 magical Tibetan exercises gymnastics. They are put in order and the body and soul, and most importantly, in just 15 minutes a day!
Tibetan exercises: exercise # 1
Stand up straight and pull your arms at shoulder level. Start to rotate around its axis until then, unless there is a feeling of slight dizziness. The direction of rotation - clockwise.
Most likely, at first you will feel "helicopter" after about 10 turns around its axis. Therefore, in the first days of classes Tibetan exercises should be limited to 3-4 turns.
In any case, don't cross the line, when the dizziness will become strong and will appear nausea! Beef-up the load gradually! After 10 days of practice your vestibular system will get stronger and dizziness will pass. Slowly but surely strive for the number 21 is the ideal number of turns.
Tibetan exercises: exercise # 2
Immediately after the first exercise, proceed to the second: breaks should not exist.
Lie down on your back, preferably on the yoga Mat. It is important that the surface was solid, but not cold. Straighten out your arms at your sides and press your palm tightly connected fingers to the floor. Raise your head, firmly pressing his chin to his chest. Then lift straight legs straight up. Don't take your pelvis from the floor!
If stretching allows, pick up feet, not 90 degrees, and even closer to himself, up until the pelvis begins to break away from the floor, and his legs begin to bend at the knees. Then slowly lower to the floor the head and legs. Completely relax and repeat again rise. As in the first exercise Tibetan exercises, start with 3-4 repetitions and strive to the number 21.
Tibetan exercises: exercise # 3
Immediately go to the third exercise Tibetan exercises. It also should be performed on the yoga Mat. Get down on your knees, placed them across the width of the pelvis. Hands palms down should lie below the buttocks.
Slope head forward, pressing his chin to his chest. Then throw his head back, spread your chest and progne the spine forward, leaning his hands on hips. Come back to starting position with arms chin. And repeat all over again. How many repetitions you should easily be done in 2 weeks? Right, 21!
Tibetan exercises: exercise # 4
In this exercise Tibetan exercises, sit down on a yoga Mat and pull up in front of him. Feet should be at shoulder width. Straighten your spine, put the palm of your hand with closed fingers on the floor on each side of the buttocks. The fingers should be pointing forward.
Put your head down, pressing his chin to his chest. Then Saproling head as far back. Raise your torso forward and upward to a horizontal position. In the end, hips and torso should be in the same horizontal plane, and the legs and arms to be positioned vertically.
In this position for a few seconds, tense all the muscles. And then relax and take a starting position with arms chin. Repeat first, day by day trying to 21 one repeat.
Tibetan exercises: exercise # 5
The starting position for this exercise Tibetan gymnastics - lying position giving. Lean on the palm and pads of the toes. Knees and pelvis do not touch the floor. Hands facing forward, fingers together. The distance between your hands slightly wider than shoulders. The distance between the feet is the same.
Saproling head as far back. Then go to the position in which the body resembles an acute angle, apex upward. Press the chin against the chest. Try to legs remained straight and the hands and torso were in the same plane. Return to the lying position. The magic number here is the same as in the whole Tibetan gymnastics - 21.
Source:
WomanJournal
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