The natural desires of all people are to be healthy, to live long, to be physically active until death, so as not to burden their children with caring for an elderly parent. There are no unattainable goals in these intentions if you regularly perform exercises for longevity.
Types of activity that promote longevity
Physiological aging 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 only be slowed down by physical activity, during which the body is restored, replacing the course of decay.
Interesting! According to statistics, health depends 50% on a person’s lifestyle.
Passive leads to frequent diseases of the musculoskeletal system, heart and blood vessels, excess weight and premature aging. Active is disease prevention and wellness.
The leaders are exercises for longevity in the following sports:
- Water aerobics or swimming. The advantage is an even load on all body systems without the risk of injury.
- Yoga. Meditation exercises allow you to relax, abstract from problems that trouble your soul and strengthen your muscles.
- Running or race walking. These are the most common sports during which you can improve your health and think about your problems.
- Cycling. A good option for strengthening muscles and sculpting the body, preventing varicose veins, saturating the body with oxygen and increasing immunity.
- Dancing. It has been proven that a person’s state of mind is directly related to movements, so it is not necessary to go to any dance clubs. It is enough to turn on music at home and play it with the help of movements.
- Eastern martial arts. Exercise is a great way to improve your body and mind.
Other sports for longevity are also useful, such as gymnastics, fitness, aerobics, but they are less effective compared to the above complex sports. Exceptions are action hobbies, where the health benefits are minimal, but the risk is high.
Activation of reserve forces in solving the problem of longevity
In addition to sports exercises for longevity, exercises are used to exercise reserve potential, which tends to quickly deplete in old age. These include:
- Dosed fasting
This is a short-term refusal to eat, during which you can only drink water. Fasting helps to use the body's own reserves and activate mental and physical skills. Exhaustion is not recommended, so refusal to eat should not happen more than once a week, no more than 36 hours.
- Dry fasting
The body's reserves are trained by completely refusing 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 solitude in order to restore strength and mental state. Deep sleep is also a type of information starvation. During the process of rest, the brain processes previously received information and life experiences, analyzes them, and solves the problem.
- Muscle training
The more active your life, the better your 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. The activation of heat is stimulated with the help of sunbathing and taking 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 reserve forces into a single whole, you will get an ideal anti-aging remedy. Exercises for health and longevity can be practiced high in the mountains.
Interesting! Famous ninjas developed their phenomenal abilities and longevity by training with hermit monks called yamabushi, which means “sleepers 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, extend your arms along your body, palms facing the floor. Press your chin to your chest, inhale and raise your legs 45 degrees. As you exhale, lower your legs.
- While kneeling, place 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 to the sides. Place your palms on the floor near the outer thighs and press your chin to your chest. Raise your butt parallel to the floor, bend your knees and tilt your head back. Hold 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 out at the waist, tilting your head back to form an “inverted check mark.” Stay in 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 a daily routine. Only an integrated approach will ensure a person’s longevity and health in old age.
Do you have difficulty waking up in the morning and feel like a squeezed lemon all day? This means it’s time to seriously start strengthening your health, especially since with the onset of cold weather this is an urgent need. In our article we will talk about exercises for health And increasing the overall tone of the body. We have included in this training complex yoga poses (asanas) that have been used for centuries in India. By doing them correctly, you will get a real source of strength and longevity.
How to exercise
improve health?
To understand how physical activity improves health, let's turn to our physiology. It's simple - the more we are on the move, the faster metabolic processes occur in the body. In particular, the production of immune cells increases ( macrophages), who are the guardians of our health, waging a continuous war against bacteria and viruses.
During sports, blood circulation increases, thereby facilitating the rapid delivery of macrophages to all tissues and organs. Due to intense breathing, pathogenic microbes are “expelled” and cells are saturated with oxygen.
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 dull, difficult, and turn it into a fight against illness. In this struggle, even more strength and health are lost.
But there is no need to fight the disease - the disease is a helper and adviser. Don't you agree?
The fact is that with the symptoms of illness, our body signals to us - there is a problem here, look for an energy failure.
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 vibration frequency.
In a healthy person, the aura - the energy field - has a uniform structure, density and those vibrations in which all organs work in harmony in an optimal mode.
The harmony of this field can be disrupted by both external influences - electromagnetic fields from outside, the influence of people, climate changes, and internal reasons - a reaction to stress, internal conflicts, fears, uncertainty, anger.
Any disease is a violation of the harmonious functioning of the body; any disease is noted in the structure of the field.
A field violation is a violation of its density, strength, uniformity, and frequency. This is a violation of the harmonious functioning of the body's cells.
Therefore, it is important to restore the structure of the energy field, the functioning 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 - mainly 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 several simple techniques that align and strengthen the energy of the body. Regular repetition of these exercises gradually increases your energy potential, removes energy blockages, and 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 increases, 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, revitalizing your body, which is often immobile. In a sedentary body, all processes of renewal, cleansing and liberation from negativity occur very slowly, as a result, tension from negative influences accumulates and the body ceases to cope with excess toxins, stress, emotional and electromagnetic stress, diseases appear - signals of a violation of the body’s energy.
To help your body cope with excess stress, add a few energy exercises to your daily routine and life will be much more joyful than you previously thought.
Now, a few important notes about doing the exercises:
- exercises are done calmly in breathing mode. Movements adapt to breathing, and not vice versa. Inhale - movement, exhale - movement. Don't rush and disrupt your breathing rhythm.
- exercises are done smoothly without jerking or overexertion. 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 both during the day and in the evening before bed. Or several times a day. The main condition is 1 hour before and 2 hours after meals.
- and of course, do it in comfortable clothes and a ventilated room or outside.
However, there are times when 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, lunch is in 1 hour, we don’t 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 to find a few minutes to study in the busy rhythm of life, 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 an opportunity.
That's why one more tip– don’t bother with conventions. Just do it.
And the most important thing– in every movement, in every inhalation and exhalation, look for what is pleasant. Notice how the muscles stretch, how the air fills the lungs, how the vertebrae crunch as they fall into place, how the skin warms and the blood flows more cheerfully through the body. Enjoyment of the exercise is the most important element of effectiveness.
Observe what has improved from the previous day.
You need to exercise regularly - this is at least 3-4 classes per week.
And now some exercises to warm up:
Perform them at any time of the day to revitalize your energy. Any pleasant quantity, from 5 to 20.
- Rub your palms together, attracting energy to them. Press warm palms to your face, covering your cheeks and eyes. Feel the surge of energy in your face and relaxation.
- Use your fingers to stroke your eyebrows, then your forehead from the middle to your temples.
- Stroke the contour of your face from the chin to the ears.
- Along the neck - from bottom to top 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 until warm, turning your palm in the shape of the letter V - the thumb along the right collarbone, the other 4 fingers along the left (for right-handed people).
- Using the flat of your palm, warm up the sacrum – the beginning of the spine.
These simple exercises affect the active points of the body and help move energy, preventing its stagnation.
And here, finally, are 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, training more than 8,000 students from different countries during this period. Here I quote excerpts from this book:
“Lifting the sky” - Exercise to improve health
Qigong is an applied art, not a purely academic one. Practice is necessary.
The following exercise is one of the best in qigong - it is useful for both beginners and masters. Moreover, some deviations in execution technique, even small errors, are acceptable.
Form in qigong is not an end in itself; its task is to create a flow of energy inside 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 strength will come. This is not true. During qigong classes, you inhale not just air, but cosmic energy. Efforts during inhalation often interfere with the flow of cosmic energy.
Another necessary condition is the ability to relax. While doing the exercise, free your mind from unpleasant thoughts. These three points are fundamental to all qigong practice. However, for a beginner who is 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. Put your hands down.
- Turn your hands with your fingers towards each other so that there is a right angle between your hands and forearms.
- Point your palms towards the ground and hold them in front of you (Fig. 1.1).
- Raise your arms forward and up. Point your palms up towards the sky.
- Keep them perpendicular to your forearms (Fig. 1.2).
- While moving your arms, inhale smoothly through your nose.
- Look at your fingers with your head up. Gently hold your breath.
- Bring your palms up toward the sky, keeping them perpendicular to your forearms.
- Then lower your arms down through your 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 directed down along your body.
This exercise is called “lifting the sky.” As with many things, its form is deceptively simple. It is not the form itself that is important, but the flow of energy generated by the exercise. Do at least this exercise ten times every morning, without missing a single day for three months. The results will be very noticeable and you will understand why “raising the sky” is one of the best qigong exercises.
Second exercise
If you are still young but feel old, 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 being healthy and living 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."
Hold up the moon and stay young
Obviously, just reading these verses, although they inspire and give hope, will not make you young. But if you regularly perform the following exercise, you will achieve the desired result (and this has been tested by many students). The exercise is called “moon support.”
- Do it outdoors whenever possible.
- Wear comfortable, loose clothing so as not to impede 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 your body forward and lower your relaxed arms down so that your fingers are slightly below your knees (Fig. 2.1).
- Keep your arms and legs straight.
- Touch your chin to your chest and give your back a rounded shape.
- Gently hold your breath.
- Imagine the flow of qi rising from the anus along the spine up to the crown of the head.
- Slowly straighten your body, raising your arms (do not bend your elbows) in a large arc in front of you (Fig. 2.2).
- Continuing the movement of your arms, move them to a position above your head; At the same time, inhale gently through your nose.
- When your hands are above your head, imagine that you are holding a ball the size of the full moon.
- Hold it with the thumbs and index fingers of both hands.
- Continue bending, moving your hands back behind your head.
- Imagine as if you are holding an imaginary moon ball.
- Then stand up straight, lower your arms to your sides (Fig. 2.4), while exhaling smoothly through your mouth.
- Imagine a downward flow of chi from your head along your body, flowing like a waterfall to the tips of your fingers and toes.
- Feel a pleasant, trembling sensation, as if a stream is flowing inside your body.
- Imagine that the flow of internal energy removes everything unnecessary from your body: negative emotions, illnesses, toxins, etc. The 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.
- Stay still for one or two seconds to enjoy the pleasant feeling of energy spreading within.
The exercise is over. Repeat it 10 - 20 times.
The Moon Hold can be performed on its own or in combination with other exercises. You could, for example, start with the “sky lift”, doing it six times in a row, and then do the “moon hold” 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 help you become healthier and more cheerful! Be healthy!
Squats are an absolutely safe way to pump blood from the bottom up.
The only contraindication is coxarthrosis of one or two joints. Coxarthrosis (arthrosis deformans) is a degenerative-dystrophic disease of the hip joint, which is based on damage to the cartilage, as well as bone growths along the edge of the joint and cystic loss of joint tissue.
Where to begin? Measure your blood pressure, count your pulse, and wear comfortable clothes. Open the window. We don’t pay attention to the creaking in our knees.
Exercise 1
Starting position: feet slightly wider than shoulder width, toes facing out, back straight, arms in front of you. For those who are especially weak, we can recommend a gymnastic stick - the shaft of a shovel. Place one end near your socks and hold the other end with your hands. In extreme cases, you can hold on to a fixed support. Squat down to hip level no lower. And, making a strong sharp exhalation “HHA!”, straighten your legs. Repeat the exercise 10 times.
Walk around the table to calm the pulse (less than 100 beats). The ultimate dream is to do 100 squats - 10 times 10. Anything more is a plus. But not right away. Keep a diary and write down notes day after day, but without reducing the number of squats. First you just need to get to 100. How many days it will take is not important, the main thing is don’t force it, everything will come. After classes there should be pleasure from what you have done and slight fatigue. And definitely sweat.
For beginners, the pulse after completing this series should not exceed 120, for advanced ones - 160, but provided that within 5 minutes after stopping classes it drops below 100 beats per minute. If it doesn’t go down, then the load you allowed yourself exceeds the capabilities of your body. Ideally, you should perform 3 series of squats 10 times in 1 minute.
This principle is also laid down in the daily, I emphasize, performance of other non-simulator exercises. Despite how I feel. In this case, tablets are not prohibited. It is better to do exercises while taking pills than to lie on the bed and not have the strength to get up with the same pill in your mouth.
What do we achieve with squats?
First, we restore a normal, clear rhythm (flexion-extension of the legs), during which the peripheral pumps - the leg muscles - are intensively activated. They help the venous valves contract and return blood to the right atrium. Therefore, by performing a load, we actually remove it from the myocardium. And the main hard work is done by the leg muscles. It's simple. Where is the pitfall in this place? Hypotrophy (weakening) of the leg muscles, mind you, not the heart! That is, you will not immediately be able to perform the required number of squats. The leg muscles will ache, tachycardia and even shortness of breath will appear.
There is no need to be afraid of this. The heart muscle will not work better while lying on the bed. Whether you lie down or stand, it’s all the same. Until the leg pumps are turned on, there will be no recovery. And exhalation, connecting the diaphragm, strengthens the pumping function of the periphery of the body. And this becomes possible only with squats. You often hear the following words: “Even though I’m a squirrel in a wheel, I’m on my feet all day, and you’re talking about exercise!” The fact is that most people confuse hustle and bustle with proper exercise.
The correct load is, first of all, a complete contraction and complete relaxation of the muscles working at this moment with indispensable control of breathing. Using the exercise equipment in the kinesitherapy room, this effect is achieved much faster, but not everyone can visit such medical and health complexes.
The most difficult thing is to choose exactly those exercises that are ideal for you. And take into account a lot of factors accompanying the same pressure. But the pill doesn’t take anything into account; swallow it and wait for the effect. One didn't help - take another. I would say a rather primitive path to “health”. You don't have to graduate from medical school to prescribe medication. I knew one “professional” patient who studied pharmacological reference books in the cardiology section in hospitals. Sometimes even department doctors came to him for advice. This knowledge did not help him; he died at 28 years old.
The second pitfall with squats is muscle pain in those same weakened legs. At the cellular level, pain is caused by blockages in the capillary system. But a cold bath, shower, rubbing with a cold wet towel removes these misunderstandings. After a few sessions, pain in the muscles of the lower extremities will disappear. It's not easy, of course. But there would be motivation, and the desire would come by itself.
Exercise 2
Another home exercise for the heart is to connect the 2nd floor, that is, the abdominal muscles and diaphragm. The simplest abdominal exercise looks like this:
starting position - lying on your back (on the floor), legs bent at the knees and shins lying on the sofa, buttocks touching the sofa. Hands behind your head (or cover your ears with your palms). Slowly, as you exhale, try to lift your upper back, trying to reach your knees with your elbows. In fact, it is enough to lift your shoulder blades off the floor and retract your abdominal muscles.
Perform this exercise for the same 10 repetitions (it may seem easy at first). Stand up (or lie down) to calm your heartbeat; you can walk around the table on all fours, stretching your step. And again: the same 10x10. Or better yet, 20x10. The fact is that the abdominal muscles recover faster than the muscles of the lower extremities.
Let me draw your attention to the execution error. Only the cervical region works, you kind of nod your head.” To avoid this, tuck your chin to your chest and don't let go throughout the exercise.
Needless to say, a simple program consisting of two exercises. It’s clear that two exercises are, of course, not enough for a lifetime. But that's enough for a start. Compare: replace several heart pills that you take daily with two exercises and try to push them (pills!) out of your life.
Any tablet is a prosthesis for one or another body function. By regularly taking pills, you kill some function, which means your body... Unnoticeable even to yourself. If you reach 200-300 movements per session, you will have a desire to master more complex health restoration programs and, most importantly, self-confidence
The book “Improvement of the spine and joints: methods of S. M. Bubnovsky, the experience of readers of the “Healthy Lifestyle Bulletin”, author Sergey Bubnovsky
Every sane person thinks about his health. About how to maintain youth, how to keep yourself and your body in good shape. But it often happens that we look for and find the wrong ways to achieve this goal. Someone goes on a strict diet and eventually breaks down, someone starts playing sports intensely and after a while quits the race. Some even resort to using various medications to “improve” their health.
But why bother yourself if there is a simpler and more effective way to maintain your well-being and health in normal conditions? A way to help achieve longevity. Discover the world of Tibetan gymnastics and you will see that being healthy is easy!
Reasons for the popularity of Tibetan gymnastics
In modern realities, a person has practically no time to occupy himself. The fast pace of life, the transience of everyday affairs, a large amount of assimilated information, which entails an excessive load on the nervous system. Of course, after work, the average person is scared to even think about dragging to the gym and lying under the barbell or getting on the treadmill.
Everyone would like to know a way to improve their health effectively and with minimal time. And one of these solutions is the Tibetan training program.
Why is the set of exercises of the ancient monks of Tibet gaining popularity among people who are interested in a healthy lifestyle? There are many reasons:
- Minimal time investment. And as we found out, this is one of the main criteria that should satisfy the needs of a person in the modern world;
- No additional equipment is required for this exercise. or exercise equipment. You only work with your body;
- The exercises can be done with barely opening your eyes. Remember how just the thought of doing physical exercise in the morning or regular exercise makes you sleepy and you want to forget about this thought. Therefore, this set of exercises is what your body needs in the morning. It does not require any serious energy consumption;
- Living proof of the effectiveness of Tibetan rejuvenating gymnastics. Take a look at the monks of Tibet who practice a set of these exercises every day. One can only envy their good health and strength!
- The attractiveness of Tibetan culture. It’s impossible not to fall in love with her when you plunge even a little into the mysteries and secrets of the monks of Tibet.
For whom is this gymnastics suitable and contraindications?
A set of Tibetan gymnastic exercises does not require special training. The program is designed for any level of physical development. But despite all the beneficial properties, from strengthening the cardiovascular system to normalizing the functioning of all body systems, the program is contraindicated for certain diseases and during periods of exacerbation of chronic diseases. Contraindications are:
- Acute heart disease;
- Parkinson's disease;
- Stomach or intestinal problems;
- Acute forms of gastritis and arthritis;
- Hypertension;
- Spinal diseases;
If one of these factors is present, activities need to be limited.
The benefits of rejuvenating Tibetan gymnastics
In the shortest possible time you will feel an improvement in your well-being. Consider that you will reveal one of the secrets of longevity and feel the power of rejuvenation from these exercises. Start your journey to learning the secrets of the Tibetans today.
What are the benefits of doing exercises?
- slowing down the processes of withering and aging of cells;
- improvement of hormonal levels and body performance;
- skin rejuvenation and activation of metabolic processes that are responsible for your internal energy production;
- reducing the percentage of body fat;
- tightening and giving beauty to the muscles of your body. Now sculpted abs will no longer seem unattainable to you;
- improvement of hair and nails. Constant exercise will force your body to change hormonal levels and tune in to strengthen all body systems;
- relief from stress and overstrain of the nervous system;
- in the long term – life extension and longevity.
But you should remember that you should not expect immediate results. Gymnastic exercises, which require a few minutes in the morning, are intended to be performed regularly. Only with systematic practice of this complex will you see positive changes in your health.
Now let's move on directly to the technique and basics of training.
“Whirlwinds” and “chakras” are the pillars of Tibetan teachings
This complex is called “Eye of Revival”. If you are not sure about the effectiveness of the exercises, then listen to the scientific justifications of the monks from Tibet explaining the reasons for the miraculousness of this program.
Each person has seven centers of energy concentration. They are called “vortexes”, or in other words “chakras”. These points are actually the most powerful energy catalysts in our body.
Each of the seven vortexes (chakras) is responsible for a specific endocrine gland. Chakras are responsible for hormonal processes occurring in the body. Also, these energy points are responsible for the processes of aging and cell rejuvenation.
What each of the seven chakras is responsible for:
- the first chakra is responsible for the functionality of the body's reproductive system;
- the second coordinates the work of the pancreas;
- control of the adrenal glands - third chakra;
- the thymus, which is located next to the heart, functions thanks to the fourth chakra;
- the fifth concentrates on the activity of the thyroid gland;
- sixth is the pineal gland, which is located in the brain;
- and the seventh (highest) is responsible for the pituitary gland;
In a completely healthy person, each vortex in the body functions (rotates) at a fleeting speed. This allows the energy of life in the body to rush through the endocrine system. Slowing down one of the vortices negatively affects all other energy points. This entails a deterioration in well-being and acceleration of the aging process of cells and organ systems.
Therefore, it is so important to maintain the rotation speed of all chakras at the same high level, which is facilitated by the five exercises of Tibetan monks, which will lead to eternal youth and longevity. Lamas call these exercises rites (rituals). Let's take a closer look at them.
Exercise sets
Systematic implementation of all exercises significantly enhances the rejuvenating effect of gymnastics. But even individually, these gymnastic rituals have an extremely beneficial effect on the beauty and health of the body.
Complex "Five Pearls"
1st exercise:
- Stand upright. The arms are extended horizontally along the body;
- Rotate clockwise until you feel dizzy. Start with 3-4 full revolutions and over time increase them to twenty-one full revolutions around its axis;
- If you feel that you are getting sick, sit down;
- Focusing your gaze and attention on a specific point will help you maintain composure longer and not feel dizzy. Keep your gaze on the point while rotating. If your attention is unfocused, immediately look for a new object;
- The Tibetan instructions say that one should not be fanatical about this exercise. Remember, you don't need to make more than twenty-one turns. 11-16 rotations are enough to accelerate the chakras to the maximum;
2nd exercise:
- Take a lying position on a thick carpet or soft surface, face up;
- The arms are located along the body, the back is straight. The palms lie on the floor with the phalanges of the fingers loosely clenched;
- Pressing your chin to your chest, raise your head;
- Straight legs should take a vertical position. If your physical fitness does not allow you to keep them straight, it’s okay, just bend your knees to perform the exercise comfortably. But try to work on stretching each time;
- Without sudden movements, lower your head to your chest and your feet to the floor;
- Relax your body;
- Repeat all the above steps;
- Control your breathing while doing this. The deeper you breathe, the greater the effect is achieved;
3rd exercise:
- While kneeling, straighten your body;
- Hands are on the hips;
- With your chin tucked to your chest, tilt your head;
- Tilt your head as far as possible in the opposite direction, while simultaneously leaning your body back. Use your hands to maintain balance;
- Returning to the starting position, start the procedure again;
- Also, do not forget about the rhythm of breathing. Exhale in the original position. And remember, breathe deeply, filling your chest with oxygen to the maximum;
4th exercise:
- Sitting on the floor with your legs slightly apart and extended, keep your body straight. Hands are placed with palms on the floor along the body;
- Press your chin to your chest and then slowly tilt your head back;
- Raise your body so that your knees are bent and your arms remain straight. The torso forms a straight line with the hips;
- Legs and arms are lowered;
- Make sure every muscle tenses;
- Relax as you return to the starting position;
- Remember to rest before repeating the ritual;
- While lifting the body, inhale. When you tense your muscles, hold your breath. When lowering, exhale until the lungs are completely empty;
5th exercise:
- The face is turned towards the floor;
- Stabilize your body with your arms. The palms are placed on the floor, and the phalanges of the fingers are in a bent position;
- The torso is bent;
- Tilt your head back as far as you can;
- Gradually straightening your lower back, take a body shape similar to a triangle;
- Tuck your chin to your chest;
- Return to original position;
- When performing, do not forget about breathing. When going up, take a deep breath, when going down, exhale;
These are the famous five pearls of the Tibetans, which allow us to disperse vortex flows in our body. According to the Lamas, the path to eternal life lies through knowing yourself and your body.
Video instructions for performing exercises
"Fountain of Life"
If you have managed to master all five pearls perfectly, and you are ready to improve further, then it’s time to move on to the sixth ritual. Tibetans do not often mention it, since few can fulfill all the requirements necessary to fulfill it.
The main requirement for successfully engaging in this exercise is complete refusal or significant limitation of sexual activity. The reasons for this limitation lie in the fact that you will have to direct your sexual energy in a different direction - convert it into life force.
Execution order:
- Standing straight, release all the air from your chest;
- Holding your breath, lean forward, resting your palms on your knees;
- Exhale, and also, without drawing in air, straighten up;
- Shoulders raised, hands pressing on hips;
- Retract your stomach as much as possible, expanding your chest;
- Stay in this pose as long as you can. Then inhale through your nose. Exhale through your mouth, relaxing and lowering your arms along your body. Inhale and exhale quickly and deeply;
- To release energy, repeat the exercise 3-4 times.
Video tutorial
For more information about the technique, watch this video:
To preserve your beauty and prolong your life, regularly perform the sixth ritual. But can you give up sexual desire in favor of health?
Other secrets of longevity of monks
Now that all the main ways to improve health have been sorted out, you can move on to the rest of the secrets of eternal youth and life extension that are used in Tibet:
- Try to walk straight without hunching over. Nothing should restrict the movement of your chest;
- Get rid of excess weight. Having lost those extra pounds, you will feel unprecedented lightness;
- Maintain the water-salt balance at the proper level. Drink about 1.5 – 2 liters of water per day;
- Do not eat pork;
- Limit your sugar intake. Try to replace it with natural substitutes (honey, fructose, etc.);
- Eliminate alcohol from your diet completely.
Sometimes we don't think about the fact that the key to longevity and good health is right under our noses. That there is no need to go to extremes. It is enough to adhere to certain lifestyle rules and regularly work on yourself and your body. Improve yourself in performing ancient Tibetan gymnastics, and the results will not be long in coming!
