Tibetan gymnastics for the spine

There are five universal Tibetan exercises . They are universal because they "treat" not any particular part of the body, but normalize all the functions of the organism as a whole. In many ways, this is the normalization of the hormonal background, in many respects - the metabolism and movement of blood and energy through blood vessels and energy channels.

Also, this Tibetan gymnastics is useful for joints - we stretch and stretch the spine in each exercise. Especially pay attention to such "trifles" - as the position of the head and the tension of the socks. These elements are the most important for the spine, as we can pull it (head and socks on ourselves), and stretch (head tilted back, socks stretched forward).

Tibetan Therapeutic Gymnastics

1. We rotate clockwise three times - we breathe slowly and smoothly, do not rush, raise our hands to the level of the shoulders, we stretch our backs.
2. We lay down on the floor, palms with tightly compressed fingers pressed to the floor, toe socks stretch, feet together. We exhale, inhale pulling the head to the chest, tear off the legs from the floor, raise them vertically, without bending the knees, pulling the socks on ourselves. We lower our head down, then our legs.
3. We sit on the heels, knees on the width of the shoulders, tear off the pelvis from the feet, climb the socks, the hips are perpendicular to the floor, hands rest against the waist. We exhale, we inhale as much as possible in the back, throwing our heads back. On exhalation we rise, we straighten our back, we try to touch our chest with our chins. Then, inhale, on exhalation - we bend, again inhale, on exhalation - we press the chin to the chest.
4. We sit down on the floor, legs stretched, shoulder width apart, we tilt our head backwards, we tear the pelvis off the floor - we stand on our hands and feet, the pelvis, back and head are stretched in one line. On exhalation we return back, we try to press a head to a breast.
5. We lay down on the floor, the starting position is the body parallel to the floor, we hold on the arms outstretched and on the socks, we try to bend in the lower back. On exhalation the pelvis goes back and up, the body is folded "in half", the chin stretches to the chest. On exhalation we return to the FE, then again go out with the pelvis up.

The first week, every exercise of the complex of Tibetan gymnastics for the spine is repeated 3 times. In the second week - 5 times. Next, we gradually add repetitions every week to eventually bring the number of Tibetan exercises performed for the spine to 21 times. 21 times is a maximum, it is not necessary to do more.

It will be useful to divide the complex of Tibetan curative gymnastics into two parts - in the morning at sunrise we perform each exercise 10 times, in the evening at sunset - 11 times.

But this is only after a smooth transition to 21 repetitions.