Building the body as an instrument
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o The body as an instrument
1. Large capacity and respiratory energy process. a) Tantien - cardio respiratory plexus b) Pranayamas: energy direction and control of the air. 2. Inter-costal breathing technique - support - dosage. a) Training support on exercise Tantien - Cardio respiratory Plexus. b) Torsion: Middle area. c) Folding: Lower back area. d) Dosage and support. |
1A. Tantién / cardio-respiratory plexuso Breathing exercises o Tantién / cardio-respiratory plexus Posture Eyes closed. Inhabit internal spaces. Extended body on the floor. Straight legs, arms perpendicular to torso. Hands facing up, actives and awake. Be aware of the energy centres in your body. Release them, aloud the energy to travel from the soles of feet to the lower centre (Tantién), chest, laryngeal centre behind and ahead, and top of the head. Completely surrender the weight of the body to the floor. Release the Atlas articulation (Junction of the skull and spine) During the exercise breath in and out deeply allowing air to open the energy centres. On the next exhalation, take knees to heaven, Aligning Ischia with the soles of the feet, which are activated and awakened in contact with the ground. Redistribute this energetic flow from the legs, through the spine, exhaling trough the top of the head. Exercise o Breath in Inhale taking the tailbone and Ischia in direction to the earth. Lower back come off the floor, forming a small curve in the spine, and the ribs expand in all directions: front, behind and to the sides. The flow of energy, that river that flowed in all directions, finds its way out trough the perineum in direction to the feet and ground. o When maximum respiratory arrives Immediately begin to breath out, releasing all the forces that led you there. Without retaining the air inside, paying attention not to close the throat. Surrender and let the body breath. Because that's what happens naturally if you don't interfere with your will. Let it happen. o Breath out During exhalation begin to activate the centres that cooperate with it: the palms of the feet press the ground and the energy travels to the Tantién, which activates, powerful and unstressed. Accompany the energy movement with a change in the distribution of your body weight: from the Ischia to de Lumbar zone. Tantién and plexus slightly approach. The air journey continues by opening the chest, giving chest full weight to the floor. Allowing the energy to continue their way to the head, freeing the neck toward the floor and head. These are very subtle sensations. During the hole exercise there is no intense muscle strength. Exhale until full vacuum. o When emptiness arrives Let the body inhale, also because it is what happens naturally if you do not interfere with the will. Then let it be. Again release all commands and let the body breathe. o To have in mind: · Movement and breath are completely related. There's no "empty movement" no movement uninhabited. · The throat centre is constantly open, it doesn't close neither when maximum or emptiness arrives. As I arrived, I continuo the journey. · It is very important to respect the own respiratory capacity , and look for the deeper posture and respiratory maximums (fullness and emptiness) smoothly and with no effort. · Activity and force is not the same. Applying strength, leads to stiffness and the energy process cannot succeed. Perform 3 sets of breaths with breaks in between , at least one or two minutes to observe the reorganization of the energy flow and breathing . During breaks , there is no willingness by the respiratory flow. Let it be, and just observe. Running time approximately 15 to 20 minutes. o Exercise functions: · Activates the energy flow between the centres. · Activates the closed or low activity centres. · Works on the spine mobility and nervous system. · Makes available the musculoskeletal system. · Frees the hip articulation. · Returns the body its natural polarity: rooted legs, floating trunk and skull. · Breathing capacity enlargement. · Expands the possible breathing locations (lower area , back rib , centre, high) |
1B. Pranayamas: Energy direction
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2A. Breathing technique:
Posture
After exercise "Tantien- Cardio respiratory plexus" (1A ) keep on lying on the floor. Arms and legs stretched. Take a moment to observe the energy flow and let the body breathe without imposing your will. On the next exhalation, take knees to heaven, Aligning Ischia with the soles of the feet, which are activated and awakened in contact with the ground. Redistribute this energetic flow from the legs, through the spine, exhaling trough the top of the head. Exercise o Inhale deeply locating the air in the lower abdominal area, like inflating a balloon in the belly. o Retain the air inside trying not to close the throat. Retaining, activate the Tantien and take up the air locating it between the ribs. o Take it down to the abdominal area one more time. o Still retaining the air upload it one last time, and maintaining this activation in the Tantien in an upward direction , exhale , dosing the air with a S and a smile. This activation of the Tantien when uploading the globe, combined with the intention of maintaining the ribs open, is called support. Repeat the exercise at least 10 times. To have in mind: Be very careful to keep the throat open during the entire exercise . To check so, can anyone give a sound ( an A for example) between each time you raise or lower the air. Exercise Functions: o Lung capacity enlargement o Air dosage training |
2B. Breathing techique: Torsion
2. Inter-costal breathing technique
b. Torsion Posture o Eyes closed. Inhabit internal spaces. Extended body on the floor. Straight legs, arms perpendicular to torso. Hands facing up, actives and awake. Be aware of the energy centres in your body. Release them, aloud the energy to travel from the soles of feet to the lower centre (Tantién), chest, laryngeal centre behind and ahead, and top of the head. Completely surrender the weight of the body to the floor. Release the Atlas articulation (Junction of the skull and spine) During the exercise breath in and out deeply allowing air to open the energy centres. o On the next exhalation, take knees to heaven, Aligning Ischia with the soles of the feet, which are activated and awakened in contact with the ground. o Redistribute this energetic flow from the legs, through the spine, exhaling trough the top of the head. o On the next exhalation cross one knee over the other and drop both legs to the floor on the side of the foot that is touching the ground. o Inhale and exhale deeply , taking every breath as a chance to release tension and allow the body to go deeper in the posture. Continuo observing and directing the energy flow , going out of the sacrum in the inhalation and out of the top of the head in the exhalation. o The root chakra is open and available - there is a tendency in this posture to close - Maintain awareness of it and release it when closed. Check you have the arms perpendiculars to the torso. Exercise o Once you got to inhabit the posture being relaxed, take some deep breaths and during exhalation enlarge the extension of your back looking to go further with the tips of the fingers in direction to the outside of the body. o Inhale deeply and actively several times , wakening the lower, back, and rib areas. o Now we are going to look for the air location exclusively on the rib cage . To do this it's necessary "to support", which means activating Tantien muscles ( just above the pubic bone ) in direction up and into the body. Just like in the exercise 2A when taking the air balloon up. Inhale keeping the "support" active, allowing the free side of the rib cage (left or right) to open and expand in direction to the sky . o When finished inhaling, reinforce "support" relocating the air in the rib cage and back areas and exhale, dosing by mouth: a mixture of S and smile at the same time. Perform ten full breaths in this side of the posture. To change the side o Take a deep breath and exhale relaxed. As doing it, gently take back the sacrum to the centre. Take another deep breath and during exhalation uncross and extend both legs on the ground. o Take a minute or two to release the weight of the body , and observe the energy system, just watching , without giving the body any orders and allowing the energy to flow. o On the next exhalation, take knees to heaven, Aligning Ischia with the soles of the feet, which are activated and awakened in contact with the ground. o Redistribute this energetic flow from the legs, through the spine, exhaling trough the top of the head. On the next exhalation cross the other knee and repeat the exercise to this side. To have in mind: o The throat centre is open and available throughout the whole exercise. Give special attention not to close between inhalation and exhalation . o The torsion posture can accentuate the tendency to close the root chakra. Give special attention to keep it open and available throughout the exercise. Functions of the exercise: o Rib cage and back areas capacity enlargement. o Dissociation training: root chakra and throat centre remain available without tension, while there is great activity in the Tantien and cardio respiratory plexus . o Trains breath location in the rib cage area exclusively. o Trains "Support" |
2C. Breathing technique:
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2D. Breathing technique:
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