The natural desire of all people is to be healthy, live long, be physically active until death, so as not to frame their children in caring for an elderly parent. There are no unattainable tasks in these intentions, if you regularly perform exercises for longevity.
Life Extension Activities
The physiological old age of the body begins at the age of 20. Metabolism gradually slows down, minerals are washed out of bones and muscles, reducing their density. These and other aging processes can be slowed down only by physical activity, during which the body is restored, replacing the currents of decay.
Interesting! According to statistics, health depends on 50% of a person's lifestyle.
Passive leads to frequent diseases of the musculoskeletal system, heart and blood vessels, overweight and premature aging. Active is the prevention of disease and well-being.
The leaders are exercises for longevity of the following sports:
- Water aerobics or swimming. The advantage is the uniform loading of all body systems without the risk of injury.
- Yoga. Classes in the form of meditation allow you to relax, abstract from the problems that disturb your soul and strengthen your muscles.
- Jogging or walking. These are the most common sports during which you can improve your health and reflect on your problems.
- Cycling. A good option for strengthening muscles and body sculpture, preventing varicose veins, saturating the body with oxygen and increasing immunity.
- Dancing. It has been proven that the state of mind of a person is directly related to movements, so it is not necessary to go to some dance clubs. It is enough to turn on music at home and play it like that with the help of movements.
- Eastern martial arts. Exercise is great for improving the body and mind.
Other sports for longevity, such as gymnastics, fitness, aerobics, are also useful, but they are less effective than the above complex sports. The exceptions are action hobbies, where the health benefits are minimal, but the risks are high.
Activation of reserve forces in solving the problem of longevity
In addition to sports exercises for longevity, spare potential exercises are used, which tend to be quickly depleted in old age. These include:
- Dosed fasting
This is a short-term refusal to eat, during which you can drink only water. Fasting promotes the use of the body's own reserves, the activation of mental and physical skills. Exhaustion is not recommended, therefore, refusal to eat should not be more than 1 time per week, no more than 36 hours.
- Dry fasting
The reserves of the body are trained due to the complete rejection of food and drink. The main thing here is not to overdo it. With proper dry fasting, water itself appears in the body due to the oxidation of fats.
- Information starvation
One of the natural human needs is loneliness in order to restore strength and mental state. Deep sleep is also a type of information starvation. In the process of rest, the brain processes the previously received information and life experience, analyzes them, and solves the problem.
- muscle training
The more active life, the better the muscular system works. Strengthening soft tissues contributes to the long-term functioning of the musculoskeletal system and the body as a whole.
- thermoregulation
The ability to control the mechanism of production and release of body heat must be learned. This can only be done through training. Activation of heat is stimulated with the help of sunbathing and the adoption of water procedures in hot water. Cold training is carried out in the form of taking air baths and dousing with cool water.
If you combine all the training to activate the reserve forces into a single whole, you get the perfect anti-aging remedy. Exercises for health and longevity can be practiced high in the mountains.
Interesting! Famous "ninja" developed their phenomenal abilities and longevity by studying with hermit monks, who were called "yamabushi", which means "sleeping in the mountains." Their name speaks for itself.
Exercises for longevity from Tibetan monks
About 20 centuries ago, monks developed energy exercises designed to prolong life, youth and improve health. Charging has a positive effect on all processes occurring in the body due to the stimulation of energy centers. The main exercises of Tibetan monks include:
- Lying down, stretch your arms along the body, turn your palms to the floor. Press the chin to the chest, inhale and raise the legs to 45 degrees. As you exhale, lower your legs.
- Kneeling, put your hands on your hips and lower your chin to your chest. Arch your back, tilting your head back. Hold for a few minutes and return to the previous position.
- Sitting spread your legs apart. Place your palms on the floor near the outer side of the hips and press your chin to your chest. Raise your ass parallel to the floor, bend your knees and tilt your head back. Hold on for a few seconds. Return to the starting position, relaxing the muscles as much as possible.
- Lying on your stomach, rest your fingers and toes on the floor (arms and legs should be straight). Stretch in the lower back, tilting the head back to get an “inverted checkmark”. Hold this position, pressing your chin to your chest. Return to starting position.
Important! The principles of the monks' teachings are to repeat exercises for health and longevity, starting with 5 repetitions and working up to 21.
The monks' exercise program for longevity includes proper nutrition and adherence to the daily routine. Only an integrated approach will ensure longevity and health in old age.
In order to feel happy, a person needs health.
Lack of energy, chronic diseases, the presence of pain or tension from ill health take away strength, make life insipid, difficult, turn it into a struggle with illness. In this struggle, even more strength and health are lost.
But the disease does not need to be fought - the disease is a helper and adviser. Do you disagree?
The fact is that our body signals us with the symptoms of the disease - there is a problem, look for a failure of energy.
Today it is no longer news that our body is surrounded by an aura - a thermal field created by the work of cells. This field has its own density, size, color. The field has a certain frequency of vibrations.
In a healthy person, the aura - the energy field - has a uniform structure, density and those vibrations under which all organs work in concert in the optimal mode.
The harmony of this field can be disturbed both by external influences - electromagnetic fields from the outside, the impact of people, climatic changes, and internal causes - a reaction to stress, internal conflicts, fears, insecurity, anger.
Any disease is a violation of the harmonious work of the body, any disease is noted in the structure of the field.
Violation of the field is a violation of its density, strength, uniformity, frequency. This is a violation of the harmonious functioning of the cells of the body.
Therefore, it is important to restore the structure of the energy field, the work of cells - and our body will feel healthy.
As a psychologist, I work with a person's internal reaction to stress, and when a person's state of mind changes, his energy is restored.
But there are many schools - mostly eastern directions - that work directly with the energy of the body. These schools include both qigong and yoga, exercises from which I use to restore my energy and recommend to my clients.
Today I bring to your attention a few simple techniques that align and strengthen the energy of the body. Regular repetition of these exercises gradually increases your energy potential, removes energy blockages, cleanses the body and mind of harmful toxins and accumulations. The result is a healthy body and rejuvenation of the body, as cells are renewed faster, energy is added, stagnation and blocks disappear.
You don't have to become a qigong master or an "advanced" yogi. A few exercises a day are enough to maintain and restore your own health, revitalize the body, which is often immobile. In a sedentary body, all the processes of renewal, purification and release from negativity occur very slowly, as a result, there is an accumulation of tension from negative influences and the body can no longer cope with excess toxins, stress, emotional and electromagnetic stress, diseases appear - signals about a violation of the body's energy.
To help your body cope with excessive stress, add a few energy exercises to your daily routine and life will be much more joyful than you thought before.
And now, a few important notes about the exercise:
- exercises are done calmly in breathing mode. The movements are adjusted to the breath, and not vice versa. Inhale - move, exhale - move. Do not rush and break the rhythm of breathing.
- exercises are done smoothly without jerks and overstrain. Imagine that your body is molded from plasticine or fluid. Then the energy is redistributed evenly and does not injure the body with excessive load.
- exercises are done in the morning on an empty stomach, this is the best time. But you can do it during the day and in the evening before going to bed. Or several times a day. The main condition is 1 hour before and 2 hours after eating.
- and of course do in comfortable clothes and a ventilated room or on the street.
However, it happens that these rules are an excuse to postpone or cancel classes. There is no opportunity to study in the morning, it is impossible to ventilate for some reason, after 1 hour lunch, we do not fit into the schedule.
Perhaps I will be convicted of sedition. But I think it's better to do it in uncomfortable clothes, in an unventilated room and eat immediately after class than not to do it at all.
It is often difficult in the busy rhythm of life to carve out a few minutes for classes, and the rules are even more restrictive. From my own experience - I began to do exercises just to move, in any conditions, in any possible situation. And after a while I got involved, felt their effectiveness, and I wanted to perform them in suitable conditions. And when a person wants, he will always find a way.
So one more tip Don't get hung up on conventions. Just do it.
And the most important thing- in every movement, in every inhalation-exhalation, look for what is pleasant. Pay attention to how the muscles stretch, how the air fills the lungs, how the vertebrae crunch, falling into place, how the skin warms up and the blood runs more cheerfully through the body. Enjoyment of the exercise is the most important element of effectiveness.
See what has improved since the previous day.
You need to do it regularly - this is at least 3-4 classes a week.
And now some warm-up exercises:
Perform them at any time of the day to revitalize your energy. The amount is any pleasant, from 5 to 20.
- Rub your palms together, drawing energy to them. Press warm palms to your face, covering your cheeks and eyes with them. Feel a surge of energy to your face, relaxation.
- Stroke your eyebrows with your fingers, then the forehead from the middle to the temples.
- Stroke the contour of the face from the chin to the ears.
- On the neck - from the bottom up in front and from top to bottom - on the sides.
- From the top of the head down the head in different directions (to the ears, to the forehead, to the back of the head), as if opening the top of the head - there is the crown chakra, which helps the body to be in contact with cosmic energy.
- Rub your palms again and with your right hand, use your index and middle fingers to rub the top and bottom of your lips at the same time.
- Rub your collarbones to heat by turning your palm in the form of the letter V - the thumb along the right collarbone, the remaining 4 fingers along the left (for right-handed people).
- Warm up the sacrum, the beginning of the spine, with the flat of your hand.
These simple exercises act on the active points of the body and help move energy, preventing its stagnation.
And finally, 2 wonderful exercises from the book " The Art of Qigong" Author Won Q-Kit. This is a great master, he studied and taught the arts of the legendary Chinese Shaolin Monastery for 30 years, educating more than 8,000 students from different countries during this period. Here are some excerpts from that book:
“Raising the sky” - Exercise for strengthening health
Qigong is an applied art, not a purely academic one. Practice is needed.
The following exercise is one of the best in qigong - it is useful for both the beginner and the master. Moreover, some deviations in the execution technique, even small errors, are permissible.
Form in qigong is not an end in itself, its task is to create a flow of energy within the body.
However, it is extremely important to breathe smoothly. Usually beginners try to breathe as deeply as possible. They think that the deeper the breath, the more power will come. This is not true. In qigong classes, not just air is inhaled, but cosmic energy. The effort of inhalation often impedes the flow of cosmic energy.
Another necessary condition is the ability to relax. By doing the exercise, free your mind from unpleasant thoughts. These three points are fundamental to all qigong practice. However, for a beginner completely unfamiliar with qigong, even these can be difficult. Dont be upset. For some time, just try to do the exercise without any tension.
- Stand up straight, relax your muscles, put your feet together. Lower your hands down.
- Turn your hands with your fingers towards you so that there is a right angle between the hands and forearms.
- Point your palms towards the ground and hold them in front of you (Fig. 1.1).
- Raise your hands forward and up. Point your palms up towards the sky.
- Hold them perpendicular to the forearms (Fig. 1.2).
- As you move your arms, slowly inhale through your nose.
- Look at your fingers with your head up. Slowly hold your breath.
- Raise your palms up to the sky, holding them perpendicular to your forearms.
- Then lower your arms down through the sides, exhaling smoothly through your mouth.
- At the same time lower your head and look forward (Fig. 1.3).
Repeat the exercise 10 to 20 times.
Each time you move your palms towards the sky, feel your back straighten. As you lower your arms, feel the flow of energy down your body.
This exercise is called “lifting the sky”. As in many other cases, its form is deceptively simple. It is not the form itself that is important, but the flow of energy generated by the exercise. Perform at least this exercise alone ten times every morning, without missing a single day for three months. The results will be very tangible and you will understand why the “lifting of the sky” is one of the best qigong exercises.
Second exercise
If you are still young but feel like an old man, if you are over seventy but want to be young, read the following lines from Lu Yu's poem. Maybe they will give you hope and inspiration.
“Happiness is to be healthy and live without fuss. At sixty, I climb a mountain without a cane. At ninety qi fills me with vigor and strength. I look through thousands of books."
Keep up the moon and stay young
Obviously, just reading these verses, although they are inspiring and hopeful, will not make you young. But if you regularly perform the following exercise, you will achieve the desired result (and this has been verified by many students). The exercise is called "holding the moon."
- Do it outdoors if possible.
- Wear comfortable, loose clothing so as not to hinder the circulation of blood and qi. Always dress like this for qigong practice, and also remember the recommendations from the last chapter - relax, breathe smoothly and free yourself from extraneous thoughts.
- Stand up straight, relax your muscles.
- Then tilt the body forward and lower the relaxed arms down so that the fingers are slightly below the knees (Fig. 2.1).
- Keep your arms and legs straight.
- Touch your chin to your chest and round your back.
- Slowly hold your breath.
- Imagine the flow of qi rising from the anus along the spine up to the top of the head.
- Slowly straighten the body, raising your arms (do not bend at the elbows) in a large arc in front of you (Fig. 2.2).
- Continuing the movement with your hands, move them to a position above your head; inhale slowly through your nose at the same time.
- With your arms above your head, imagine that you are holding a ball the size of a full moon.
- Hold it with the thumbs and forefingers of both hands.
- Continue to bend, moving your hands back behind your head.
- Imagine that you are holding an imaginary moon ball.
- Then stand up straight, lower your arms through the sides (Fig. 2.4), while exhaling smoothly through your mouth.
- Imagine a downward flow of qi from the head along the body, flowing like a waterfall to the tips of the fingers and toes.
- Feel a pleasant, quivering sensation, as if a current is flowing inside your body.
- Imagine that the flow of internal energy takes away everything superfluous from your body: negative emotions, illnesses, toxins, etc. Dirt leaves you and goes into the ground through your feet.
- At the same time, fill every cell of your body with vital energy, imagining yourself healthy and young.
- Hold still for a second or two to enjoy the pleasant sensation of energy flowing within.
The exercise is over. Repeat it 10 - 20 times.
Keeping the Moon can be done on its own or in combination with other exercises. You can, for example, start with "lifting the sky" by doing it six times in a row, and then doing "holding the moon" six times. Over time, you can gradually increase the number of repetitions - and you will be surprised to find that you are getting younger day by day!
I will be glad if these simple and very useful exercises will help you become healthier and more cheerful! Be healthy!
According to the philosophy of the Tibetan lamas, the physical health of a person directly depends on his spiritual state, the health of his energy component. Lamas teach that the human body consists of energy centers, which they call vortices. In total, 19 vortices work smoothly in the body of a healthy person, 7 of which are of paramount importance, and the other 12 are auxiliary and are located on the joints of the limbs. The physical and spiritual state of a person depends on the strength and speed of rotation of the vortices, the higher it is, the more a person is able to receive the energy of prana and light.
In 1938, Tibetan lamas revealed to Peter Calder the secret practices of Tibetan gymnastics, which can turn the flow of internal time back, rejuvenating and healing the human body, filling it with vitality. In the popular book The Eye of Rebirth, Peter Calder described a technique of 5 ritual exercises, also called Tibetan pearls, each of which is aimed at restoring the strength and speed of rotation of a certain group of vortices, while toning the muscles, helping to transform the shape of the body.
When starting to practice the “5 Tibetans” exercises, it is important to know:
- regularity is the main rule of the technique, only daily exercises are able to restore the drying up flow of vortex energy;
- one of the main rules is to start exercising on an empty stomach, preferably in the morning, but the time of day does not really matter;
- to practice the exercises, start with 3 repetitions of each movement once a day, with each subsequent week adding 2 repetitions, so that after 9 weeks you have reached 21 repetitions of each exercise. According to Tibetan monks, this number of repetitions contributes to the improvement of a person's energy health as much as possible;
- pearls of Tibetan exercises are associated with both physical activity and breathing. Proper breathing contributes to the saturation of the body, prevents a rapid overload of the body;
- to begin with, do not try to perform exercises through force, going beyond the limits of personal physical capabilities, do exercises close to the original, and gradually, thanks to patience and regularity, you will achieve mastery;
- beginners are advised to rest after every two exercises, performing 3-4 full breaths in a standing position, hands on their waists.
So, here are 5 Tibetan exercises that restore youth, health and vitality of the body:
1. First exercise
The first pearl is aimed at activating the body, helping to awaken the energy channels. Performed in a standing position. Spread your arms to the sides parallel to the shoulder line. Having taken the starting position, you begin to rotate in the clockwise direction. Initially, the movement should be performed at a slow pace, gradually increasing the pace. As already mentioned, you should start practicing according to the Tibetan method with three repetitions. If, after doing 3 rotations, you feel a little dizzy, you can sit down for a few minutes. After several regular classes, you will train, including the vestibular apparatus.
2. Second exercise
The second exercise may seem difficult for a physically unprepared person, but here the main principle is patience and regularity of classes. The exercise is aimed at accelerating the rotation of energy in the chakras of the throat, abdomen and lower spine. It activates the digestive and genitourinary systems, improves the functioning of the thyroid gland. Be sure to pay attention to the synchronization of movements with breathing. The exercise begins with a deep exhalation, then take a lying position, face up. Slowly, simultaneously raise your head and lower limbs towards each other, while inhaling deeply, fix the position, and lowering, slowly exhale. Hands parallel to the body, inseparably pressed to the floor. Try to keep your legs straight, but do not force the body. When tired, pause, continuing deep breathing at the same pace. It is the depth of breathing that improves the effectiveness of the ritual.
3. Third exercise
Starting the third exercise, we enhance the impact of the second, positively affecting the joints, toning the cervical and spinal muscles, helping with sinusitis, sinusitis, and irregular monthly cycles. Exhale fully before returning to the starting position. Then get down on your knees, slightly apart. Place your palms facing the muscles of the thighs, under the buttocks, press your chin to your chest, exhale again. The exercise begins with a slow bend of the back and head back with maximum amplitude, help yourself by leaning your palms on your hips. During the deflection, take a deep breath, taking the initial position - exhale;
4. Fourth exercise
A rather time-consuming exercise, but even the elderly and people with ailments mastered it. And in this ritual, we do not forget about the coordination of breathing with the exercise. Starting position, sitting on the floor, keep your back straight, feet shoulder-width apart, feet raised, toes look forward, arms apart, fingers look forward, chin pressed tightly to the chest, then exhale completely. The movement begins with tilting the head back, lifting the entire torso off the floor so that the body becomes parallel to the floor, leaning on the arms and shins - the “table with legs” position. Performing movements, take a deep breath, in the position reached, tighten the muscles for a few seconds, then reverse movements and exhale completely.
5. Fifth exercise
Starting position - bending in the sternum region, tilting your head back as much as possible, you lean on your palms and feet (toes). The fingers of the hands look forward and are tightly closed with each other. Starting inhalation, begin the movement, folding the torso in half to the shape of a triangle, top up. Pull your chin to your chest. The upper and lower limbs are straight, stay in this position for a couple of seconds, tensing the muscles as much as possible. Then take the starting position, try to bend your back, due to the thoracic region, and not the lumbar.
By practicing the “Eye of Rebirth” technique, you will improve the physical and energy body, pull yourself up.
Even in Soviet times, the Komsomolskaya Pravda newspaper wrote about the general strengthening effect of Tibetan gymnastics on the human body. Specialists from Russia, who built a power plant in the mountains of Nepal, returned to their homeland and told their colleagues about a unique set of exercises. They received this information from the monks of Tibet, who are famous throughout the world for their longevity. In today's article, we will talk about secret exercises for healing and longevity.
What is the gymnastics of Tibetan lamas?
Today, a set of exercises by Tibetan lamas, or monks, is available to everyone. It is no longer a unique secret known to a select group. The technique has been developed over thousands of years and is a powerful practice that has proven its effectiveness in practice. Exercise heals all organs and systems, prolonging our existence. Just imagine that most Tibetan monks live to be over 100 years old! However, before you try to try health-improving techniques on yourself, we recommend that you understand all the nuances. Ancient methods involve not only daily, monotonous performance of actions, but also following a certain lifestyle. Only in conjunction with proper nutrition and the rejection of bad habits, the practice will have the desired effect on the body. It is not a complete replacement for fitness. Tibetan centenarians recommend supplementing it with physical activity, strength and cardio exercises.
a healthy lifestyle combined with regular exercise is the key to well-being and longevityWhat is the peculiarity of the complex?
The uniqueness of the technique lies in the fact that it is a kind of hormone therapy. Hormonal gymnastics is a special technique that has a beneficial effect on the thyroid gland and pituitary gland. They are responsible for the synthesis of hormones that determine the overall state of health. The hormonal peak occurs in the early morning. That is why doctors recommend taking tests early in order to obtain reliable data on the maximum values of the indicator. In this regard, hormonal gymnastics according to the method of Tibetan monks is done until 6 in the morning. The complex will benefit only with regular performance. We'll have to wait - tangible results can be achieved 5-6 months after the start of the program.
Efficacy and contraindications
The strength of ancient technology is that it:
- promotes soft awakening;
- is a preventive measure for arthritis;
- cleanses the body, removes toxins, toxins;
- normalizes the work of the digestive tract;
- relieves problems with the respiratory system;
- improves blood circulation and lymph flow;
- sharpens hearing, vision;
- increases life expectancy;
- helps you look younger than your age;
- energizes for the whole day;
- uplifting;
- stimulates the production of serotonin - the hormone of joy;
- stimulates brain regions, forcing them to work to the maximum.
There are a number of contraindications to be aware of. These include:
- diseases of the cardiovascular system in the acute stage;
- hypertension;
- ulcer;
- severe forms of arthritis;
- severe curvature of the spine, intervertebral hernia;
- recovery period after surgery.
Class frequency
What is the preferred mode of training? The duration of the complex is determined by the level of training of a particular person. You should start with 5 minutes a day, doing exercises right in bed. You can use a yoga mat. You need to practice daily. Breaks reduce the effectiveness of the technique.
Preparation for practice
Those planning to practice Tibetan gymnastics should remember that:
- you need to practice on an empty stomach;
- the best time for classes is the period from 5 to 7 in the morning;
- all exercises are important to perform in strict sequence;
- you need to practice with pleasure, or not practice at all;
- you should start with 3 repetitions, gradually reach the 21st;
- you need to monitor your breathing and take inhalations and exhalations according to the recommendations.
Execution techniques
Complexes of secret exercises for healing and longevity are very diverse. Choose a technique that you will practice with pleasure.
five monks
The second name is five pearls. Suitable for beginners. Helps restore energy balance, tones, strengthens all muscle groups, allows you to maintain good physical shape. Each exercise is repeated at least 3 times.
Pearl 1
Stand with your feet shoulder-width apart, stretch, straighten your posture. Twist the coccyx. Look into the distance, fixing it on one point. Rotate clockwise around your axis, firmly pressing your feet to the mat. Do a few "turns", inhale and exhale. Avoid severe dizziness.
Pearl 2
Stretch out on the floor with a string, put your hands along the body, bring your chin to your chest. With an inhalation, lift straight legs up until you reach a position similar to the letter "G". Exhaling, lower your legs to the floor. The pelvis should be firmly pressed against a horizontal surface. Complete the complex with 3 full breaths.
Pearl 3
Get on your knees with your legs joined. Place your palms on your buttocks. Bring your chin close to your chest, then gently tilt your head back, arching your back until you feel uncomfortable. Start the backbend by inhaling, gradually releasing the air from the lungs. Inhale as you return to the starting position.
Pearl 4
Sit on the floor in the position of the letter "G", sitting on the buttocks. Straighten your spine, stretch the top of your head up. Lean on the floor with your palms, tilt your head back and bend into the "bridge". The body in the final position should be parallel to the floor, legs bent at the knees, stand at an angle of 90 degrees to the horizontal surface. Slowly lower yourself to the starting position. Take 3 deep breaths and exhale.
Pearl 5
Lie on your stomach, place your palms under your shoulders, the arch of the foot on the rise. Raise your upper body, stretching the top of your head up, bend at the spine. Inhale, slowly round your back and assume a triangle position. In yoga, this pose is called "downward-facing dog." Exhale, take the starting position. Changing positions, do 3 exhalations and inhalations in each position.
Complex for longevity and recovery
Follow the procedure exactly. Work through each item at least 3, maximum 21 times, inhaling and exhaling deeply in between. When finished, move on to the next one. There are 13 in total.
We stimulate the biofield
Lying on your back in bed or on the floor, raise your arms perpendicular to your body and join your palms. Rub them against each other intensively for 7 seconds until you feel warm.
Improving vision
Practice is good for the eyes. Close your eyelids, put warm palms on them. Lightly press the pads of your fingers on the eyeballs, fix the position for a second, relax your hands. Repeat the desired number of times, upon completion, lie down for half a minute in a relaxed position, covering your eyes with your palms.
Improving your hearing aid
Put your fingers on the back of your head, palms reach your ears. Press on the ears for 30 seconds. Breathing in and out, repeat.
We stimulate the pituitary gland
Cover your forehead with your right hand, place your left hand on top. Stroke the forehead area, moving from one temple to another.
Clearing the sinuses
Place your palms on the top of your head, the left should be on top. Gently stroke the head, moving from the forehead to the back of the head. Do not press your palms hard and do not allow them to disengage.
Improving brain function
Place your palms in the same way as described in the previous paragraph. Move them from the right ear to the left and vice versa. Repeat 30 times. Take a rest. Do at least 2 more sets.
Stimulate the endocrine system
Place your right hand on the outside of your neck. With the left, move from the neck to the navel without touching the skin. Do 30 repetitions. Last time lightly touch the skin, completing the complex. Inhale, exhale, start again with 2 or more more sets.
We normalize the work of the digestive tract
Place your right hand on your navel, covering it with your left hand. Do 30 circular rotations. Don't push too hard. After a deep breath in and out, repeat at least 2 times.
Get rid of the first signs of arthritis
Raise your arms perpendicular to the floor. Rotate your wrists 5 times in one direction, 5 more in the other direction. Shake your hands.
We treat varicose veins
Raise straight legs at an angle of 90 degrees to the body and perform the actions described in the previous paragraph, only rotate the ankle.
We stimulate blood circulation
Lie on your back, bend your knees and move them to one side, pulling them towards you. Take the leg that is on top by the ankle with your left hand. Massage your foot with your right fist. Roll over to the other side, carry out the same manipulations with the other leg and arm.
Fighting osteoarthritis
Rub the knee joints, starting from the popliteal space, moving towards the calyx, in a circular motion.
Stimulate blood circulation in the pelvis
Place your palms on your thighs and massage them in circular motions. Take a break of 1 cycle of inhalation and exhalation, repeat as many times as necessary.
Practice for rejuvenation
To get rid of wrinkles and look younger than your years, rub your face with your hands every morning, moving from your chin to your ears. The palms should be clenched into fists. But there are options for exercises with open palms. Repeat rubbing 30 times, feel the heat from the blood flow. Repeat 3-21 times. With the help of this technique, the oval of the face is noticeably tightened after six months of daily rituals.
Hormonal gymnastics Orlova
A popular folk healer, whose advice is used by thousands of people, appreciated the methods of Tibetan lamas and developed her own complex based on them. Orlova claims that he gives the practicing woman harmony and stabilizes the hormonal background. The technique includes 13 exercises, each of which should be repeated 30 times.
- Sit up straight in a comfortable position. Join your palms in front of your chest. Rub them vigorously, feeling warm.
- Close your eyes, lightly press on them with warm palms. Perform actions, making pauses for inhalation and exhalation.
- Put your palms on your ears and press them against the sink. Do it vigorously.
- Stick out your thumb, press the rest to the pads of your palm. Press with your thumbs on the points behind the ears. Move your fists from your cheeks to your chin and back.
- Place your right palm on your forehead, cover with your left. Move from one temple to another and vice versa.
- Position your hands as described in the previous paragraph, moving them to the top of your head. Move from the back of the head to the forehead and back, stroking the "arc".
- Having placed the palms similarly to the previous 2 points, stroke the skull along the back of the head, moving from one ear to the other.
- Cover the area where the thyroid gland is located with your right hand. Make strokes, moving your palm to the navel.
- Massage the abdomen 15 times clockwise, 15 against.
- Rotate the brushes clockwise and counterclockwise 15 times. Finish the complex with a shake of the hands.
- Perform the same exercise with your feet, lifting your legs up at an angle of 90 degrees.
- Sit up straight with your legs stretched out. Bend one at the knee, pull the foot towards you with your hand, massage as if rubbing a cream. Repeat with the other leg.
- Rub the shins, moving from the bottom up on the outside.
All the exercises described in our article will energize you and prepare your body for a new day. Remember that Tibetan gymnastics for healing and longevity has a beneficial effect on the body only with regular, daily practices. Also, it does not cancel the annual observation by doctors, because this is not a panacea for all ailments. Engage in pleasure!
We began to investigate the impact of physical culture on human health and life expectancy. And at the first stage, we will review various gymnastics that are popular in different countries, without assessing their effectiveness.
Today, as part of this work, the first material for you.
Man wants to live happily ever after. He wants to lead active longevity, and be healthy and full of strength. And people are ready to make efforts in order to achieve this. And one of the universally recognized recipes for healthy, active longevity is gymnastics: sugar is burned, blood supply improves, ventilation of the lungs goes on, etc.
However, those who start exercising for health and longevity are usually far from sports, and often they are no longer young, and they do not have enough free time. No sports skills. There is no desire to spend time and effort on mastering complex exercises and workouts.
People want something fast, simple and effective.
They want the exercises to carry not just a physical load, but to improve the functioning of the body systems, to heal.
This will help in the cure of diseases and prevent new ones. And fewer diseases - more chances to live longer and healthier.
So you need simple gymnastics for recovery which will take no more than half an hour a day.
What options are offered?
qigong for longevity
The whole system of qigong training is considered to be aimed at health and longevity. But there are special sets of exercises that are best suited to our goals, and most importantly - do not require prior long practice of qigong.
According to Chinese philosophy, the world is filled with energy, which the Chinese call "qi". Qi is everywhere - in a person, in grass, in walls.. Qi circulates inside the body and interacts with the surrounding qi. In the human body, energy moves along lines - meridians, and accumulates in the energy centers of the body. Such a center in the abdominal cavity is responsible for the state of the physical body.
Qigong replenishes the lack of energy in the body, enhances energy circulation and restores vitality.
Although all qigong is good for health and longevity, there is a special set of selected exercises from qigong gymnastics - this "18 Ways to Work Your Body for Ideal Health and Longevity" (original name "Liangun shi ba fa"). It is popular in China and neighboring countries due to its relative ease of learning; tested in the "field conditions" - in hospitals in Shanghai, and sufficiently studied.
I will give an example of the first 4 exercises from this complex, so that you can evaluate how easy or difficult their implementation seems to you:
Exercise 1
Starting position: legs apart by 1.5 shoulder widths. Hands on the belt, thumbs back, the rest of the fingers forward. We stand straight, but relaxed. Look ahead.
1. Slowly the head goes to the left, look to the left. Starting position.
2. Now to the right. We return.
3. Tilt your head back. We return.
4. Head forward. We return.
8 repetitions are recommended. Useful for the muscles of the neck and joints of the cervical spine.
Exercise 2
1. Bend your knees. Brushes with the back sides inward. Pushing movement forward. Unclench your fists at the same time, point your palms forward, fingers down.
2. We bend our arms at the elbows.
3. Brushes into fists. Return to starting position.
8 repetitions are recommended.
Useful for pain in the joints of the legs and arms, especially in the knees.
Exercise 3
Starting position: legs apart, between the feet - 1.5 shoulder widths, fingers clenched into fists at the waist. We stand straight, but relaxed. Look ahead.
1. Turn the body to the left back, the right foot inward by 45°, and the left foot outward by 180°. Bend your knees. Make a pushing movement with the right hand to the left. At the same time, the fist of the right hand is unclenched, at the end the palm of the right hand looks to the left.
2. Return to the original.
3. Similarly, in the other direction. We return to the starting position
8 repetitions. Benefits for leg joints: hip, knee and ankle
Exercise 4
Starting position: legs apart, between the feet - 1.5 shoulder widths, hands clenched into fists at the waist. We stand straight, but relaxed. Look ahead.
1. Left hand up, palm up. The look is obtained from the bottom up to the back of the left hand.
2. Body 90° to the right.
3. Leaning forward, with the palm of your left hand touch the outside of your right foot.
4. Return to starting position.
5. Repeat the same with the right hand and turn to the left.
6. To the starting position.
8 repetitions. Good for pain in the shoulders, back, lower back and legs.
Short explanations on terms:
Terms:
- Palm. Four fingers are pressed against each other and directed upwards, the edge of the palm is forward, the thumb is bent and pressed to the edge of the palm.
- Fist. The fingers are tightly pressed to each other and collected inward. The thumb rests on top of the index and middle fingers.
- "Empty" fist. Fingers pressed to each other. The first and second phalanges of the fingers are slightly bent, the fingers are tucked inward, forming a cylinder shape. The thumb covers the index and middle fingers in the nail area.
Yoga for longevity
The doctrine of yoga is aimed at health and longevity. Yoga is good in itself - it's not something you can learn from a book in 15 minutes and practice on the run. It's a lifestyle, a philosophy. Therefore, yoga exercises for longevity cannot be attributed to simple affordable gymnastics, and they will require you to spend time and effort to master.
Here is an example of the first two asanas from the complex for beginners:
TADASANA (Mountain Pose)
The basis for all standing postures.
1. From a standing position, feet parallel, stretch your feet and press firmly to the floor. When you inhale, you need to feel the connection with the earth.
2. Keeping your connection to the ground, tighten your legs. Exhale and begin to stretch upward with your whole body. With each exhalation, stretch up each part of your spine, vertebra by vertebra. holding a pose
* As you inhale, stretch your tailbone and sacrum down. Focus on connecting with the earth. As you exhale, stretch your spine up (from the waist). Relax your arms and hands, neck.
Completion of the pose
Important to remember:
The muscles of the legs and buttocks are tense, pulled up
The spine is extended from the hips, the chest is open
Shoulders, arms and hands relaxed
Neck stretched up
The knees are pulled up by strong thigh muscles, but be careful not to pull them back.
If your knees stick out too much, bend your legs slightly.*******************************************
VRIKSASANA (Tree Pose)
Starting position - Tadasana pose.
Inhale. Feel connected to the earth. Exhalation.Inhale and transfer the weight to the right leg. Hips in one line. As you exhale, lift your left leg up and place your foot on the inside of your right thigh. Keep your balance.
2. Keep your hips and lower back stretched as you move your left knee out to the side.
3. Palms out. Inhale and raise straight arms through the sides up above your head. Shoulders back and down; at the top point of raising your hands, turn your palms with the inner side towards each other.
In a pose:
- Concentrate on balance as you inhale. As you exhale, pull your spine up.
- Palms either together or at a distance, arms straight, head slightly in front of the hands.
Completion of the pose:
As you exhale, lower your left leg and arms down, moving into Tadasana.Repeat the asana on the other leg. Maybe on the wall.
Important:
Coccyx down
The spine and ribcage rise up from the hips
The hip joints point forward as the knee opens to the side. The neck is pulled upDo not take the supporting knee back.
In addition, yoga is a spiritual practice, and while honing asanas, you will have to remember about meditation, cleansing procedures, etc. And if you are willing to invest your time and effort into mastering this system, if you like the leisurely postures, then try yoga exercises for health and longevity.
Chinese gymnastics for longevity
China takes the health of the nation seriously. Several varieties of gymnastics are promoted: solin, tai chi, party, meihua, etc. Looking into an ordinary city park or square, you would definitely see people carefully performing the exercises. For the Chinese, this is normal and approved by society. In fact, for the Chinese, the main important idea is the simplicity and popularity of this complex.
Features of Chinese gymnastics for tai chi longevity:
- obligatory mental, emotional relaxation before training
- "primitive" simple exercises
- combination of gymnastic movements and self-massage
- deep rhythmic breathing
Here are the first few exercises of this complex, with which you can evaluate how easy or difficult it is for you:
Chinese gymnastics for tai chi longevity:
Starting position (s.p.): we sit on the rug, legs are crossed in the east.
1. (I.p.): additionally hands on knees. Breathing: 15-20 deep breaths and slow exhalations. Exhale - pull in the stomach, inhale - stick out.
2. Three 20 movements of the auricles with the thumb and forefinger (one finger on top of the auricle, the other under it). Then rub your ears 20 times with your palms.
3. Clench your teeth 20-30 times, then knock your teeth 30-40 times.
4. Circle the tongue along the front surface of the teeth 20 times in one direction and 20 in the other direction.
5. Inflate the cheeks 30-40 times.
6. Starting from the bridge of the nose, move two fingers first to the corners of the mouth, and then in the opposite direction, making light pressure. 15-20 times.
7. Stroke the palm of your head from the forehead to the back of the head and back 10-15 times. Then 10-15 times with vibrating movements, press on the junction of the back of the head with the cervical vertebrae.
8. I.p.: eyes closed. The bones of the thumbs massage the eyebrows from the bridge of the nose to the temples and back. Do 20-30 times.
9. With closed eyes, slow circular movements 10 times in one direction, 10 in the other direction. Then massage your eyes with the bones of your thumbs. Open your eyes, blink to release tension.
10. Movement with open eyes horizontally in one direction and the other. Look straight ahead. Spreading your fingers, stretch your right hand to the side. Without moving your head, look at your fingertips. Then slowly move your hand from right to left, without taking your eyes off it. The same is true when moving the arm back, in the opposite direction. Repeat 5 times on each side. Change hand. Keep her head straight.
11. Keep a look. The hand goes forward, fingers apart. Slowly move the brush to the nose and just as slowly back. We keep our gaze on the nail of the middle finger of the moving hand. Change hands. 10-15 repetitions.12. ....etc.
Tibetan gymnastics for longevity
Special attention deserves gymnastics, which is promoted by the healer Orlova (Kalpashvini) Olga Lvovna. According to her, it allows you to normalize all the internal glands of the body. And it will suit even a little lazy and unsportsmanlike people, because it takes only 5 minutes daily.
So that the article is not very cumbersome and long, I made a detailed description of this gymnastics in a separate article.
As you can see, there are many options. Look for exercises that are close to you, try them, and so you will find the right options for you. Pay close attention to how you feel and react to the exercises. And be healthy!