Несколько упражнений цигун

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Исходное положение (и.п.): стоя, поставьте ноги на ширине плеч и слегка согните их в коленях. Плечи расслаблены. Основная тяжесть тела - на передней части подошв. Смотрите прямо перед собой, ни на чем не концентрируя взгляд. Кончик языка упирается в небо, ближе к зубам.

После каждого вдоха нужно возвращаться с выдохом в и.п. Вы также находитесь в нем около 1 минуты перед каждым новым упражнением. Это будет своего рода медитацией.

1. Руки на поясе. На вдохе выпрямите ноги и приподнимите голову. На выдохе возвратитесь в и.п.

2. Руки вдоль тела. На вдохе выпрямите ноги и поднимите плечи. На выдохе возвратитесь в и.п.

3. Руки вдоль тела. На вдохе вращайте плечами. На выдохе примите и.п.

4. Руки висят вдоль тела. На вдохе делайте повороты головы из стороны в сторону. На выдохе возвратитесь в и.п.

5. На вдохе поднимайте слегка сдвинутые вместе руки над головой, ноги выпрямлены, взгляд направлен вниз под острым углом к телу. На выдохе руки опускаются вниз, голова слегка приподнята, ноги немного сгибаются в коленях. Руки "падают" вниз, а на вдохе поднимаются до плеч под действием инерции. И только тут вы помогаете им подняться выше с помощью мышц.

6. На вдохе левая рука поднимается в правую сторону до уровня плеч, левая нога выпрямляется и ставится на носок. Туловище слегка поворачивается в эту же сторону, правая рука висит вдоль тела, правая нога выпрямлена и стоит на месте. На выдохе возвращаетесь в и.п. С новым вдохом - то же, но в другую сторону.

7. Плечи и руки полностью расслаблены. Руки висят вдоль тела и не участвуют активно, только следуют за телом по инерции. При вдохе поворачиваете верхнюю часть туловища назад, при выдохе - возвращаетесь в и п.

8. Наклоны верхней части туловища в стороны. Плечи расслаблены, руки на поясе, ноги прямые. При выдохе наклоните туловище направо. Возвращаетесь в и.п., слегка сгибая ноги. Выпрямляясь, глубоко вдохните.

Каждое упражнение повторяйте по 10 раз. Упражнения делайте непрерывно. Не допускайте никакого насилия над телом. После того как вы хорошо разучите эти упражнения, то научитесь постоянно дышать "животом". При вдохе опускайте диафрагму, расслабляя мышцы живота, а при выдохе поднимайте диафрагму, сжимая мышцы живота.

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