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A therapeutic 15-minute complex of five simple exercises helps strengthen the heart, spine, and improve the functioning of the digestive and reproductive systems, says Yulia Yusipova, a specialist in Tibetan medicine.
This set of exercises comes from the Bon tradition that existed in Tibet before Buddhism. It is better to do it in the morning after drinking a glass of hot water. Each movement is good to repeat at least three times. And if your problem area is being worked out in it, it makes sense to do it 5-10 times, and not only in the morning, but throughout the day. With regular use, results will appear in two months.
Yulia Yusipova is a biophysicist, a graduate of the Faculty of Medicine and Biology of the Russian National Research Medical University. N.I. Pirogova, specialist in Tibetan medicine, phytotherapist, full member of the International Association of Yoga Therapists and Yoga Specialists. You can find out more and make an appointment at menla.ru.
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Sit on a mat or sofa with your legs folded crosswise, as in yoga. At the beginning of all exercises of the complex, take a breath and perform movements while holding your breath. Exhale when finished. During pregnancy, the complex is contraindicated.
1. Find a voice
Inhale and, holding your breath, make 5 shallow, rather sharp head tilts to the left, then 5 to the right, 5 back and 5 forward. Exhale. Repeat twice more. This exercise normalizes the functioning of the thyroid gland, is useful for the throat and voice.
2. Strengthen the heart
Place your left hand on your lower abdomen. Inhale and, holding your breath, with the other hand, with a sharp sweeping movement from right to left, draw a circle above your head and stretch it forward with your thumb sticking out. Make another circle – and stretch your hand forward with a protruding index finger, then – with the middle, ring and, finally, the little finger. Place your right hand on your lower abdomen and repeat above your head with your left hand, drawing circles from left to right. Exhale. Do it twice more. This exercise increases mobility in the thoracic spine, strengthens the heart and expands the chest.
3. Ignite the digestive fire
Inhale and, holding your breath, pull your stomach up under the diaphragm 5 times. Then clasp the hands on the right knee and do 5 body rotations from right to left. After that, move the hands to the left knee and rotate the body from left to right. To understand exactly how to rotate the body, see how this exercise is performed by the famous teacher Tendzin Wangyal Rinpoche (starting from 6 minutes 30 seconds to 6 minutes 50 seconds). Exhale. Repeat twice more.
Exercise helps with any digestive disorders. During the day, it is good to perform it two hours after eating, even while at work or in public transport. At the same time, it is not necessary to press your legs under you.
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4. Achieve balance
Inhale and, holding your breath, twist the spine 5 times to the left, then 5 to the right. The head turns with the body. Here, holding your breath serves as a safety catch, preventing you from turning too far and eliminating the possibility of damaging your spine. Exhale. Repeat twice more. This exercise allows you to balance the right and left sides of the body.
5. Insulate the bottom
Inhale and, holding your breath, lift your pelvis off the ground, leaning on your knuckles. Pushing off the floor (or whatever surface you’re sitting on) with your hands, jump up and down 5 times. Exhale. Repeat twice more. Jumping while holding your breath improves blood circulation in the perineum and helps get rid of cystic formations, improves kidney function, and in men – the prostate.