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Part One: Solo Retention
Chapter 6: Awakening the Body. Massage of Channels and Glands
Pillar 1: “100 Heroic Bows to the Sun” (Dynamic Warm-up and Flexibility)
Оглавление– Technique:
– Stand straight, feet shoulder-width apart. Inhale, raise straight arms out to the sides and up, palms facing the sun.
– With a slow, smooth exhale, bend forward, aiming to place your palms on the floor in front of you. Knees can be slightly bent. Head is relaxed.
– Inhale, straighten up, extending the spine, and raise your arms out to the sides and up, arching back slightly.
– Exhale, make another bow to the Sun.
– Quantity: Start with 10 times, adding 1—2 bows daily. Goal: 100 every morning. Do it for quality and mindful movement, not speed.
– Benefit:
– Physiology: Improves flexibility of the entire spine, strengthens the lower back, stretches the hamstrings, enhances blood and lymph circulation.
– Energetics: This exercise is a powerful pump for circulating Energy. The bow – releases old energy into the earth; the rise with the arch – receives new energy from the cosmos.
