Tibetan hormonal gymnastics in bed for health improvement, longevity and weight loss. Video

Why is gymnastics called hormonal?

The definition of “hormonal” in the name is due to the fact that many Tibetan gymnastics exercises, often performed in bed, are based on massage movements that stimulate active points, thereby activating the production of adrenaline.

Tibetan hormonal gymnastics is performed daily in the morning in bed. It is suitable for everyone, regardless of gender and age of the student.

As a result of this, the hormonal system begins to work more intensively, tissues and organs are toned, the body is saturated with energy, and a comprehensive rejuvenating effect occurs.

What effect does Tibetan gymnastics have?

It is believed that Tibetan monks owe their longevity and good health to special hormonal gymnastics performed right in bed, which must be done every day to achieve maximum effect. This gymnastics has a comprehensive effect on the human body.

The following positive effects can be identified:

• The functioning of the hormonal system is stabilized, the functioning of the endocrine glands and the production of hormones are normalized.
• The condition of the cardiovascular system improves, the walls of blood vessels become stronger.
• Vision becomes clearer and hearing is restored.
• Fat deposits are reduced and cellulite is eliminated.
• Mood and tone improve, energy appears.
• The body rejuvenates, various diseases go away faster, and life expectancy increases.

How to perform Tibetan gymnastics correctly

Despite the fact that Tibetan hormonal gymnastics can be performed right in bed, there are certain rules that must be followed. If you do the exercises haphazardly, then you should not expect any quick visible effect.

The following rules must be observed:

• It is recommended to perform the exercises on an empty stomach, no later than half an hour before meals.
• Gymnastics should be done while lying on a bed or some other flat, hard surface.
• Breathing plays the most important role in the exercises - it should be deep and leisurely.
• For each exercise you need to perform 30 repetitions, and ideally the frequency of movements should be synchronized with the pulse. With this system, performing the exercises included in the gymnastic complex will not take more than 7 minutes.
• You should not stop exercising if you experience slight pain or discomfort after the first session.
• After completing the gymnastic complex, experts advise drinking 1 tbsp. warm water, which helps normalize digestion and stimulates the lymphatic system.

• Tibetan gymnastics classes are categorically incompatible with bad habits.
• It is very important to monitor the quality of the exercises, for which you need to focus on proper breathing and listen to the state of your own body.
• The best time for classes is early in the morning, no later than 8 o’clock.
• The main condition is that classes must be held every day.

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Exercise 4: “L” + “P”

Sit down in the shape of the letter L and rest your hands, exhale

The fourth exercise of the weight loss exercise – “L” and “P” – is quite simple. We sit on the ground or on a mat, our back is vertical, resembling the letter “G” lying on our back, or the Latin “L”. Place your palms parallel to your body next to you. Socks on yourself.

And, the next part - while inhaling, we make the letter “P” from the letter “L”. We raise our pelvis and try to ensure that our body is almost horizontal above the ground. We rest against the ground, slightly raise the 5th point, inhale - throw back our head (it is also parallel to the ground), stretch out our body, and freeze. Then, as you exhale, lower your body down and take the shape of the letter “L”.

Raise your torso parallel to the ground in the shape of the letter “P”, inhale

These exercises strengthen your back, which is subject to quite a lot of stress from excess weight, especially in the lumbar region. Once you have completed the required number of repetitions, freeze for the same number of seconds, then stand up and take 2 slow breaths in and out with your stomach. Relax and move on to the final exercise.

Contraindications

Tibetan hormonal gymnastics, performed in bed, is suitable for almost all people, regardless of their age and physical condition.

But there are still some contraindications:

• hypertension;
• ulcerative lesions of the gastrointestinal tract;
• spine pathologies;
• postoperative period;
• any mental illness;
• children up to 16 years of age.

The presence of any of the listed signs does not mean a strict ban on performing gymnastics by Tibetan monks, but implies mandatory consultation with a specialist and an individual approach that takes into account the specific characteristics of the body.

Rules

Tibetan gymnastics for weight loss leads to effective results if the rules for performing the exercises are followed. These are simple elementary actions based on the lifestyle of Tibetan lamas:

• You need to do the five pearls exercises on a regular basis, without missing a single day.
• It is better to do classes in the morning before breakfast.
• During training, you need to completely relax and be in a calm state of mind.
• It is necessary to monitor your breathing while performing exercises. It should be deep, smooth and calm.
• You need to train in loose, comfortable clothes made from natural materials.
• Training cannot be carried out under stress. The gymnastics of Tibetan monks implies harmony of soul and body.
• It is better to combine the start of classes with the period when the moon is waxing.

According to the recommendations of the monks, the intensity of training should increase according to a certain pattern. During the first week, repeat each exercise three times. Next week you need to do repetitions five times. On the third - seven and so on, adding two every week. In accordance with the advice of the lamas, in the ninth week the number of repetitions will increase to 21.

A set of exercises in bed for health improvement and longevity

Tibetan hormonal gymnastics in bed includes a basic set of exercises, the implementation of which will provide a boost of vivacity and energy for the whole day.

Complex:

1. Palm massage. Lying on the bed, you need to start rubbing your palms against each other so that they warm up. Monks use this exercise to scan their own biofield: hot palms indicate that the biofield is in order, if the palms do not heat up, the biofield is reduced, and if the hands are wet, some kind of malfunction has occurred or even a disease is observed in the body.

2. Palming. After completing the first exercise, warmed palms are applied to the closed eyes and begin to press on the eyeballs - 1 press per second and so on 30 times. After applying pressure, it is recommended to leave your palms on your eyes for a while - optimally up to 2 minutes. This exercise helps nourish the eyeball and improves the functioning of nerve endings, which, in turn, leads to normal vision and a reduction in gray hair.

3. Effect on the ears. The clasped fingers are placed under the back of the head, pressing the palms to the ears. Then you need to start pressing on your ears at a frequency of one press per second. If painful sensations appear, the pressure should be relieved. In this way, 30 repetitions are performed. Such an effect helps improve hearing, and also, thanks to the effect on many nerve endings located in the auricles, the functioning of various organs and overall well-being improves.

4. Facelift. The fist is placed against the lower part of the face so that the thumbs are behind the ears. Having positioned the hands in this way, perform massaging movements with the fists from the center of the chin of the kusham. This action helps to tighten the oval of the face, promotes the disappearance of the double chin, improves blood supply to tissues, and increases skin tone.
5. Forehead massage. You must first place the palm of your right hand on your forehead, and the palm of your left hand on top. Massaging movements are performed in a circle from one edge of the forehead to the other. This effect has a beneficial effect on the functioning of the pituitary gland and helps cleanse the sinuses.

6. Crown massage. With palms folded as in the previous exercise, stroking movements are made from one ear to the other through the parietal region. This exercise has a beneficial effect on joint function and stabilizes blood pressure.

7. Thyroid massage. The right hand is placed on the place where the thyroid gland is located, and the left hand makes massage movements towards the center of the abdomen. At the final 30th action, both palms are placed on the navel. This exercise stimulates the thyroid gland and helps develop your own immunity.
8. Abdominal massage. Placing your left palm on top of your right, you need to slowly massage your stomach in a circle, in a clockwise direction (moving in the opposite direction may cause problems with the intestines). This effect improves digestion and helps the normal functioning of the intestines.

9. Shaking arms and legs. In a lying position, you need to raise your arms and legs perpendicular to the surface and shake them for half a minute. Then you need to make circular movements with your hands and feet. This exercise improves the functioning of the cardiovascular system and increases joint mobility.

Reviews

Nikolay, Gomel: I regret that I did not know about this therapeutic gymnastics earlier. Now I have experienced her effective method.

Maria Ivanovna, Ufa: I tried Tibetan gymnastics for weight loss and saw the results in a short time. In addition to losing weight, I felt more energetic. When performing physical activity, you feel less tired. While climbing the stairs to the fifth floor, I had to stop several times due to shortness of breath. Now, although I’m slowly rising, I’m no longer making any stops and I’m breathing calmly. If I had learned about this gymnastics earlier, how many diseases could I have saved myself from?

Complex "Eye of Revival": energy - for weight loss

Tibetan hormonal gymnastics includes not only sets of exercises for performing in bed. The “Eye of Revival” or “5 Tibetan Pearls” technique is another set of exercises developed by Tibetan monks, which became widely known thanks to the works of P. Kelder.

Based on the statements of the monks themselves, the human body has a certain amount of energy cells that supply the body with energy. In case of health problems, the speed of these vortices decreases, which does not allow energy to flow to the organs in the required quantity. These exercises help launch energy flows and normalize their speed.

As a result, the body is rejuvenated, diseases recede, and metabolic processes are activated. Another result that has brought the technique wide popularity is getting rid of excess weight.

The exercises included in this gymnastic complex are recommended to be performed 1-2 times a day. The most favorable time for exercise is the morning, as gymnastics gives the body a great boost of energy and vigor. An important condition is the daily repetition of the exercises, since breaks can lead to a deterioration in well-being.

At the initial stage of training, experts advise performing each exercise no more than 5 times and gradually increasing the number of repetitions to 21. If performing more repetitions causes discomfort and unpleasant sensations, then it is recommended to slightly reduce their number. Below are the exercises of the “Eye of Rebirth” technique

Exercise 1

You need to take the starting position - stand up straight and extend your arms to your sides at a right angle. Then they begin circular movements of the body clockwise around their own axis. The minimum number of rotations is 3, the maximum is 21. If you feel dizzy, you should stop and stop performing.

Exercise 2

You need to lie on your back on a flat surface, stretch out your upper limbs and place your palms with tightly clenched fingers on the floor. After this, you should raise your head and lean the lower part of your face firmly against your chest. Then you need to raise your legs at right angles to the surface, while trying not to raise your pelvis.

When everything works out as it should, you can gradually move your legs further towards your chest without bending them at the knees. As soon as the pelvis begins to lift off the floor, it is necessary to slowly return the legs to the starting position. The main thing is to watch your breathing: at the beginning of the exercise, exhale, when raising the head and limbs, take a deep breath, and when lowering, exhale again.

Exercise 3

To perform this exercise, you need to kneel, keeping your body upright, and place your hands on the back of your thighs below your buttocks. In this case, the face should be tilted forward and the chin resting on the chest. Next, you need to throw your head back, arching your back and resting your hands on your hips. Then the head moves to its original position.

As in the previous exercise, at the very beginning you should exhale, when bending, take a deep breath, and when returning to the starting position, exhale again.

Exercise 4

Starting position: sitting on the floor with legs extended forward at a short distance from each other, the back is straight, and the palms rest on the floor on the sides of the body, the lower part of the face is pressed to the chest. You need to throw your head back and lift your body up parallel to the floor, leaning on your arms and shins, which remain in a vertical position.

Having taken this position, you should tense all your muscles for a few seconds, and then move to the starting position. Recommendations for breathing: exhale in the starting position, inhale when starting the action, hold your breath at the moment of tension, and when returning to the starting position, exhale again.

Exercise 5

To begin with, you should take a lying position, resting on your palms and toes and arching your back. Then the head begins to tilt back. Next, the buttocks rise up until an acute angle is formed, and the chin is pressed to the chest. Limbs should remain straight. After holding this position for a few seconds, you should slowly return to the starting position.

Carefully ensure that the beginning and end of the exercise correspond to exhalation, and the movement - inhalation.

Principles of proper breathing for weight loss

Proper breathing plays a huge role when performing these exercises. Tibetan monks advise, before starting to perform gymnastics, to practice breathing. Inhale through the nose and then exhale through the mouth, making the sound “he”. As you exhale, you need to mentally release all negative emotions and accumulated irritation.

Breathing is divided into 3 stages of movement:

1. Lower diaphragmatic - while inhaling, you need to direct the diaphragm down, stick your stomach forward so that the lungs fill with air, and pull in the perineal area.
2. Middle pectoral - you need to raise your stomach as much as possible so that the intercostal muscles expand the chest.
3. Upper clavicular - straighten the shoulders without lifting up, allowing the neck muscles to lift the upper ribs without straining the chest. Exhalation is carried out in similar stages when moving parts of the body in the reverse order. If you inhale and exhale correctly, the body will be in additional tone during exercise, which increases their effectiveness.

Exercise 1: “helicopter”

1st exercise: “Helicopter” - rotation around an axis

The first exercise in the morning (for myself I call it “Helicopter”) is a clockwise rotation, when you put your hands horizontally, palms facing the ground, and you just start spinning like a top.

At first you may feel dizzy, but over time you will get used to it and will not get tired. You will not feel dizzy even after 30-40 rotations. That is, we spin clockwise the required number of times and repetitions.

There is a little trick. You can keep one foot “in place” - “tread on it”, and with the other foot - take small steps around it, and as a result you can quite simply start spinning around your axis.

Exercises for the spine “9 threads”

“9 threads” is a type of gymnastics aimed at preventing and eliminating various spinal problems. It is recommended to perform these exercises 2 times a day. According to Tibetan practice, developing back flexibility is considered a very important factor for longevity. An obstacle to this can be the curvature of various parts of the spine: kyphosis, lordosis or scoliosis.

The “9 threads” set of exercises aims to straighten the spine and develop intervertebral discs.

The first 3 threads have the general designation “3 twists”:

• Top twist (1st thread) aims to relax the upper body through twisting actions of the upper limbs. To perform the exercise, you need to slowly rotate your body, starting the action from your arms bent at the elbows.
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• The middle twist (2nd thread) is transformed from the top twist by pushing the pelvis forward and bending back. This transformation occurs in several stages-movements. At the same time, the direction of movement of the upper limbs changes by 90 degrees.
• Bottom twist (3rd thread) . Movements below the waist are carried out by oppositely directed swings of the upper limbs and the leg bent at the knee.

If, when performing these exercises, a slight crunching sensation appears in the spine, then you should not be afraid of this - this is a common manifestation. You just need to avoid too sudden movements.

• 4th thread – “See the Sky” - done slowly. The palms should be pressed one against the other at the bottom. Then the palms are turned in the opposite direction, stretching the cervical vertebra. Next, the upper limbs move upward and are thrown back while simultaneously moving the head forward. The body is stretched upward and raised on its toes, vibration occurs. At the end, you need to forcefully lower yourself onto your heels.

• 5th thread . The upper limbs fall relaxed under their own weight and move back and forth by inertia. Next, they begin to move the upper limbs behind the spine, first with a regular lock, and then with a reverse one.
• 6th thread – “Fix the Mountain”. With two fists you need to press on both sides of the spine in an upward direction.

• 7th thread – “Level the Valley.” The skin on both sides of the lumbar spine is grabbed with your fingers and pulled back. With such pinches it is necessary to go down to the sacral region.
• The 8th thread includes 3 exercises: rolling out the back and neck - first with the lower limbs bent and then straightened; stretching of the body above and below the waist area in opposite directions; vibrations passing through the tense body.

• The final 9th ​​thread consists of back rolls, relaxation with legs thrown over the head, reverse rollout, head rotations and seated crunches.

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Exercise 3: “Stretching the bow”

Hands just below the buttocks, torso relaxed, exhale

The third exercise of the five Tibetan pearls is “Stretching the bow.” We are working on arching the back. The exercise is done on your knees on a mat so that your knees do not hurt. The first phase is to place your hands slightly lower than your buttocks - you can feel interesting “notches” there, where your palms can be placed very comfortably. As you exhale, relax and lean forward slightly.

We pull the bow - bend back at the waist, inhale

While inhaling, we lean back, “pulling the bow” (if you look from the side). Bend backwards as much as possible, elbows coming together. “Open” the chest, stretch the intercostal muscles. We warm up the spine and stretch the abdominal muscles.

After the required number of deflections (for example, 9), we “freeze” in the “tight” position for the required number of seconds (9 seconds). And, at the end, we again take two slow exhalations and inhalations with the stomach, relax the muscles and prepare ourselves for the next exercise.

Principles of Tibetan gymnastics for the eyes

Special Tibetan eye gymnastics has a complex effect, having a positive effect on vision and the appearance of the eyes.

To achieve maximum effect, the following conditions must be observed:

1. It is believed that green color has the most beneficial effect on vision, so when decorating your workplace, you should use green elements that give your eyes the opportunity to rest.
2. During the day, you need to massage your eyelids with light movements of your fingers from time to time.
3. Washing with cold water has a beneficial effect on eye health.
4. A smile in front of the mirror and a good mood fills the eyes with positive energy.

Eye exercises

There is a basic set of eye exercises to keep them healthy.

To perform the exercises consistently you need:

• Place your index fingers in front of your face and fix your gaze on them. Then you should spread your fingers in different directions, continuing to follow them with your eyes;

• perform eye rotations in a circle, first in one direction and then in the other;
• blink quickly for 1-2 minutes;
• perform eye movements along diagonal lines;
• move your gaze from a close object to a distant object, and then back to a close one.

Each exercise should be repeated several times, gradually increasing the number of repetitions to 10. The set of exercises should be completed by lightly massaging the eyelids.

Rest between exercises

Belly breathing: inhale and exhale

Between weight loss exercises we take rest. This is the so-called “belly breathing” - when you inhale air not with your lungs, but breathe with your “stomach”. We put our hands on our belts, and when we inhale, we enlarge the belly, inhale into the belly. When we exhale, we also exhale with our stomach. We inhale and exhale slowly, we are not in a hurry.

In the photo on the left you can see two main phases of “belly breathing” - the inhalation phase - the stomach is “protruded” and the exhalation phase - the stomach is “retracted”.

The chest is in place, and only the stomach “works”. In this way you massage your internal organs, massage your lungs and heart - because the diaphragm works and this is very useful. Plus - you “massage” all the fat accumulated in the belly, preventing it from “stagnating”.