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This well-known exercise consists in alternately retracting and releasing the abdomen.
Moreover, it so clearly improves the functioning of all organs of the abdomen and pelvis, eliminates congestion, that it can rightfully be considered cleansing.
Exercise improves the condition of the digestive organs, promotes increased excretion of waste, and calms the psyche.
It raises the energy from the lower centers to the higher ones , ensuring their more intensive work.
This causes active blood circulation in the abdomen and pelvis , which helps with:
- ulcers
- gastritis,
- colitis,
- women's diseases
- hemorrhoids,
- prostate,
- liver diseases,
- kidney,
- gallbladder,
- pancreas,
- Bladder.
Figuratively speaking, the exercise eliminates all "internal rot" and prevents many serious ailments.
Technique
1. Stand with your feet shoulder-width apart.
Bend over and rest your hands on your thighs at your knees, fingers inward.
The back should remain straight, the trunk should be bent at the pelvis, and not at the waist.
Bend your legs slightly at the knees so that the posture is comfortable and stable.
This is the starting position.
2. Exhale through your mouth, helping yourself with a slight tilt of the body.
After completing the exhalation, immediately rise to the starting position and draw in the stomach .
Try to pull it as much as possible inward and slightly up.
At the same time, the chin falls on the chest.
If the chin is not pressed against the chest, a cough will begin with strong retraction.
3. While holding the breath after exhalation, let go of the stomach, relaxing the muscles.
It will fall on its own.
And then pull it in again.
Immediately release and retract, etc.
Continue until you want to inhale.
At first, it will be possible to do only a few retractions at a time.
Over time, speed will come and the ability to stay out of air longer.
Masters easily perform up to 150, even up to 200 abdominal movements on each hold.
4. Slowly inhale through the nose, straighten up and do a cleansing breath or 2-3 normal full breaths.
5. Repeat the exercise 3 to 10 times.
But you can't do it by force!
Note.
Exercise can be successfully practiced by owners of a solid abdomen.
Even if from the outside the stomach will seem almost motionless, the contraction of the internal muscles will still provide the proper impact.
Contraindications.
Retraction of the abdomen is contraindicated in acute inflammatory diseases of the abdominal organs, internal bleeding, peptic ulcer with the threat of perforation.
Retraction of the abdomen is performed only on an empty stomach.
It is very useful to practice it several times a day, 30-60 minutes or more before meals.
Regularly giving classes for 3-5 minutes, you can constantly maintain a high tone of internal organs, compensating to a certain extent for flaws in nutrition and chronic immobility.