Скачать с ютуб VIDEOLINK 2: Up and down exercise/op og ned øvelse в хорошем качестве

VIDEOLINK 2: Up and down exercise/op og ned øvelse

From the book, "Tai Chi, Qi Gong and Standing Meditation. You can order the book here: https://www.amazon.com/Tai-Chi-Gong-S... Fra bogen Tai Chi, Qi Gong og Standing Meditation. Du kan bestille bogen her: https://rygklinikgladsaxe.dk/Webshop.... The exercise from my new book presented here is called up and down movement or sometimes the breathing exercise. It is from the system of master Huang Xiangxian but the exercise is also seen in other systems with a somehow different approach. Personally I have learned it in different variations from some of his in-door students. The exercise in itself has many similarities with another exercise previously presented on this chanel where you were standing with the feet parallel with a shoulder width's distance between them. Start out the exercise with your heels together and your arms hanging by your side with the fingers slightly touching the legs. Shut down the superficial part of the mind and put your awareness inside your body. Unlock the knees slightly. Move slowly downwards. Feel a strong connection to the ground. When you are in the bottom position of the movement you push the feet towards the ground and move upward again to the beginning position. Do not stretch the knees in the top position. Continue the movement up and down. Fell how the forces travels to and from your feet's connection to the ground. Make the body function as one unit by imagining the tailbone is dropping and you are relaxing the kua. You are moving vertically up and down and thereby physically and mentally practicing the vertical circle. When you move down you relax the shoulders, the elbows and wrist and because you keep your fingers at the same position all the time during the exercise, the arms fall out to the sides. Don't push them out! Don't bent your knees - your knees get bent by relaxing the ankle joints and the hip joints. The forces travels through the knee joints but the movement is not initiated from the knees but from the feet no matter whether you are moving down or up. Your body is opening up when you move down and closing when you move up. A bit like an umbrella being upside down opening on the downward part of the movement. The opening of the body creates better space for the breathing. At a later practicing stage of the exercise you will be focusing on expanding from your center as you move down. Physically you are moving up and down your centerline, when you move down your spine elongates and decompresses. Make sure your head is not moving forward when you move down. Try to imagine melting sensations - both when you move down and push up again. For each time you move up and down, try to be aware of possible tensions on a deeper level - and let go of them layer by layer. Your mind travels ahead of the actual movement, meaning that when you move down, you first put your mind/awareness to the ground, and when you move up, you put your mind/awareness to the top of the head. Some combine the movement with breathing cycles and breathe out when they relax down and breath in when they move up. It's often easier to let go when you breathe out. No matter what you do - the most important thing is that you are not holding your breath but let your breathing be as free and natural as possible. Be aware of that you don't collapse in your structure when you focus on letting go as much as possible in the exercise. A lot of people tend to collapse when they let got in an upright position and confuses that with relaxation. That is of course wrong. The spine is supposed to extend and decompress during the exercise. There are a lot more details to this apparently simple exercise. When the book comes out in English I will shoot all the videos while I'm giving the basic instructions in English.