5 simple "

And even one of them is useful, but it is better to do all five. Lamas call them rites, rituals. All that is required of you at first is to start practicing five exercises with three repetitions of each and gradually bringing up to 21.

Needs to be done daily. Lesson duration approximately 20 minutes. Well-trained people can do it in 10. Mental health is also of great importance.. Agree: some look old even at 40, while others remain young even at 60.

Get out of your head ideas about yourself as a weak, sick, aging person. Live in the image of an energetic and young.

The first ritual exercise Outwardly it is simple, children constantly do it when playing.

You need to stand up straight with your arms outstretched horizontally..

Then spin until you get dizzy.

Important: you must rotate from left to right.

That is, if you put the clock on the floor with the dial up, then you should rotate in the same direction as the clock hands.

In the beginning, most of you are only able to repeat this exercise 5-6 times before dizziness sets in..

For beginners, no more.

If after this rotation you want to lie down or sit down, do it immediately..

Over time, performing the entire complex, you will be able to rotate more and more, postponing the moment of dizziness..

By the way, how do dancers avoid dizziness?

They focus their eyes on a point in front of them and, starting to rotate, they keep their eyes on it for as long as possible..

What you need to know when performing the first ritual exercise?

Llamas don't take spins to the extreme, 21 spins are enough.

No more.

The second ritual exercise It is even easier to do.

Lie on your back, preferably on a thick rug, stretch your arms along the body, palms on the floor with closed fingers.

Then lift your head off the floor, tucking your chin into your chest..

Having done this, raise your legs straight to a vertical position..

If you can, bring the legs over the body to the head, but without bending them at the knees.

Then slowly lower your head as well as your legs, knees straight, to the floor..

Relax all muscles.

Repeat this exercise, each time following the rhythm: take a deep breath while lifting your legs and head, exhale fully when lowering.

The deeper you breathe the better.

Lamas recommend that the weak and weakened begin this exercise by lifting the legs in a bent knee position..

Third Ritual Exercise Kneel with your body straight.. Put your hands on your hips.

Tilt your head and neck forward, tucking your chin into your chest.

Then throw your head back as far as possible and at the same time lean back, bending your spine.

Bending down, lean on your hands on your hips. Return to the original position and start the exercise again.

The fourth ritual exercise It will seem difficult at first, but after a week it will become as simple as the rest.

Sit on the floor with your legs stretched out in front of you, spreading them.

The torso is straight, place your palms on the floor along the torso.

Press your chin to your chest, then tilt your head back as far as possible.

At the same time, raise your body so that your knees are bent and your arms remain straight, torso in a straight line with your hips horizontal to the floor..

Arms and legs below the knees are lowered perpendicular to the floor. Tighten every muscle in your body.

When returning to the starting position while sitting, relax the muscles.

Many, especially older people, believe that if they can't do the exercise well from the start, they won't benefit from it..

But it's not like that. Do the MOST you can and see what happens in a month. The results will be satisfactory.

Fifth ritual exercise When performing this exercise, the face is turned down to the floor..

The torso is supported by the hands, the palms rest on the floor, the tips of the toes are bent.

Arms and legs straight, two feet apart.

The back is lowered so that the torso is in a bent position.

Now tilt your head as far back as you can.

Then, arching the lower back, put the body in the opposite position of the letter "

At the same time, press your chin to your chest.. Return to starting position.

By the end of the first week, you will find this position one of the easiest..

Watch your breath, do not forget to strain your muscles.

Raising the body - a deep breath, lowering - exhale completely.

SOME EXPLANATIONS To begin with, repeat each exercise three times..

Then every week the number doubles and eventually reaches 21..

If you find it difficult to repeat the first exercise 21 times after seven weeks, it's okay.

Bring the rotation gradually, no matter how long it takes for this time....

Exercises can be performed both in the morning and in the evening, at any time for you.

Vary the load, see how you feel.

Five exercises work in harmony, they are equally important.

BUT DON'T OVERWORK.

Gain strength gradually and never despair.

With time and patience, very few people fail to eventually master all 5 exercises, repeating each 21 times daily..

Even if one of the exercises is excluded, excellent results will be achieved by regularly performing the full number of the other four..

be healthy!

lady. siteua. org.