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Morning Ritual: The Gymnastics of Transformation

Stage 1: Solar Breathing – Charging from the Sun and Earth

– Ideal Conditions: Outdoors, under the sun’s rays, barefoot on the earth (grass, soil, sand). Important: You must be warm; do not allow yourself to get chilled. Cold drains your Qi/Vital Force, nullifying the work. If you can’t go outside, do it indoors by a window, or simply do it where you can, visualizing the sun shining.

– Technique:

– Stand facing the sun, eyes closed.

– Slow Inhale (7 seconds): Gently raise your arms out to the sides and up to the sky, palms up. Visualize a golden, solar, vivifying light pouring into you through your closed eyelids, skin, the crown of your head, and your palms. Simultaneously, imagine a warm, amber stream of the Earth’s force rising up through the soles of your feet.

– Breath Hold (7 seconds): The two energies – Celestial and Earthly – meet and blend in your heart, filling your entire body with a radiant, shimmering energy. You are a conductor between Heaven and Earth.

– Slow Exhale with the sound “HA!”: Sharply but not harshly, lower your arms down, thrusting your palms toward the earth. On the exhale, with your mouth open, make a guttural “HA!” sound. Visualize black smoke – all fatigue, sickness, negative thoughts, and spent energy – leaving through your mouth and feet, going deep into the earth.

– Number of Repetitions: 3, 6, or 9 times.

– What’s the Benefit?

– Ancient View: You directly connect to the sources of Power – Yang (Sun) and Yin (Earth). You fill the dantian (the lower cauldron/core) and cleanse the energy channels.

– Neurobiology: Deep visualization and synchronized breathing activate the prefrontal cortex and parasympathetic system, reducing stress. The “HA!” sound on the exhale stimulates the diaphragm, releasing internal blocks and muscular tension.

Stage 2: Slavic “Zhgonka” (Spinal Twist) – Igniting the Inner Fire

– Technique: Stand with feet shoulder-width apart. Arms hang relaxed along the body. Begin twisting your torso to the right and left, allowing your arms to swing freely and gently “whip” against your body. The movement initiates from the hips; the spine twists like a spiral. Breathe freely.

– Duration: From 1 minute to 40. Trust your intuition. Your body will tell you when it’s enough.

– What’s the Benefit?

– Ancient View: “Zhgonka” is a powerful way to “shake up” energy that has stagnated overnight, to kindle “inner heat,” and to prepare the body for subtler practices.

– Neurobiology: Twisting movements improve lymph flow and blood circulation, especially in the pelvic area and spine. They massage the internal organs, stimulating digestion and adrenal function.

Stage 3: Sun Salutation (Surya Namaskar) – Synchronizing Your Entire Being

– What to do: Perform several rounds (from 1 to 12) of the Sun Salutation sequence from Hatha Yoga. I do one round. But I hold each asana from 5 to 44 seconds, depending on my mood – it’s enough for me.

– Step-by-Step Execution. (The sequence is very simple to learn) Important: Movements are smooth, without jerks. Abdominal breathing is smooth – this is the key element.

– Prayer Pose: Stand straight, join palms at your chest. Exhale. Focus, feel your intention.

– Raised Arms Pose: Inhale, raise arms out to the sides and up, arch back slightly. Reach with your whole body, crown toward the sky.

– Forward Fold: Exhale, fold forward with a straight back. Place palms or fingertips on the floor beside your feet. Knees can be slightly bent.

– Equestrian Pose: Inhale, step your right foot back, lowering the knee to the floor. Left foot is between your palms. Lift your head, back straight, gaze upward.

– Mountain Pose (Plank/Downward Dog): Exhale, step your left foot back, lift hips up. Body forms a triangle. Heels reach toward the floor.

– Eight-Limbed Salutation: Hold breath after exhale. Lower down into a modified push-up position, supporting on hands, knees, chest, and chin touching the floor. Hips remain slightly lifted.

– Cobra Pose: Inhale, glide forward, lift your chest, arch back, focus on the spine. Try not to lift your abdomen off the floor. Arms slightly bent, pelvis and legs relaxed on the floor.

– Mountain Pose (Downward Dog): Exhale, return to pose 5, lifting hips again.

– Equestrian Pose: Inhale, step your right foot forward between your palms. Left knee is lowered. Gaze upward (same as pose 4, but with the opposite leg).

– Forward Fold: Exhale, bring your left foot next to your right, returning to pose 3.

– Raised Arms Pose: Inhale, rise up with a straight back, returning to pose 2.

– Prayer Pose: Exhale, straighten up, return to pose 1.

– If this sequence is difficult at the start – no problem. Perform any stretching exercises you like: forward bends, backbends, side stretches, twists, lunges.

– What’s the Benefit for Retention Practice?

– Ancient View: This is a ritual of worship to the Sun – the source of life. Each movement is an asana that opens energy channels (nadis) and directs energy flows in the right direction.

– Neurobiology: Dynamic stretching awakens the whole body, increases spinal flexibility (spinal health = nervous system health), and improves cerebral circulation and coordination.

Outcome of this part: You haven’t just done morning exercises. You’ve conducted a full session of energetic hygiene and alchemy. You have cleansed yourself, filled yourself with the power of Heaven and Earth, ignited your inner fire, and harmonized the energy flows in your body. Now you are ready for the new day not as a consumer, but as a creator.