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沙发
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发表于 2015-11-10 18:38:51
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LIU'S AEROBICS EXERCISES--ABDOMINAL RESPIRATION
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one of Liu's aerobics exercises
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abdominal respiration
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sit still
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two feet distance as two shoulders
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feet tile on the floor
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baihui point pointing upward
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mandible slightly inward
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close your eyes
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loin slightly forward
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keep the spine straight upward
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relax the body
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hands together(prayer mudra,zen gesture) in front of chest
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two middle fingers, two third fingers, two little fingers crossing with each other
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two index fingers folding together, pointing upward
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form the Hunyuan Finger hands
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two thumbs parallel folding inside the palms
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relax the shoulders, elbows hang down naturally
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Section One
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raise the Hunyuan Finger hands up to the nose
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use the left index finger to block the left nostril slightly
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right index press the point in the middle of nose and month(Renzhong Point)
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take the abdominal respiration(with one single nostril)
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use the right nostril to inhale first
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while the abdomen expand outward
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then take back the right index finger after right nostril inhaling
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moving from Renzhong Point to block the right nostril
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left index finger moving from left nostril to the Renzhong Point
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then use the left nostril to exhale
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taking the air inside the abdomen outside, while the adomen shrink naturally
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keep this hand gesture
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then use the left nostril to inhale
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while the abdomen expand outward
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move the left index finger from Renzhong Point to block the left nostril after inhaling
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take off the right index finger from right nostril to Renzhong Point
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then exhale, then inhale……
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the two index fingers take turns to move as just taught with inhaling and exhaling
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be relax,natural and continous during the respiration exercise
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never hold your breath for long or suffocate
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let's see the continuous action of Section One
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take some Combing Exercise after Section One of abdominal respiration
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then put two hands on the navel for rest for 10 minutes(like meditation with natural breath)
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Then let's go for Section Two
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Section Two
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two hands overlaying on the navel
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keep the center of right palm cover on the navel
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raise the left hand up until the center of palm to the nose
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left thumb and index finger to press the Yingxiang Point (Yingxiang Point in the nose lateral 0.5 cm)
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pinch the nose and push the turbinate bone upward
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release left thumb and index finger, and inhale in large volume at the same time with releasing action
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abdomen expand outward
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raise left hand up until center of palm targeting to Yintang Point(middle between eyebrows)
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then exhale
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left hand move downward slowly to the navel while exhaling
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until left hand coming down inside right hand and cover the navel
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then right hand up to the nose
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right thumb and index finger to press the Yingxiang Point (Yingxiang Point in the nose lateral 0.5 cm)
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pinch the nose and push the turbinate bone upward
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release left thumb and index finger, and inhale in large volume at the same time with releasing action
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abdomen expand outward
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raise right hand up until center of palm targeting to Yintang Point(middle between eyebrows)
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then exhale
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right hand move downward slowly to the navel while exhaling
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until right hand coming down inside left hand and cover the navel
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then raise left hand again……
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two hands take turns to repeat those gestures
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let's see the continuous action of Section Two
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take some Combing Exercise after Section Two of abdominal respiration
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then put two hands on the navel for rest for 10 minutes(like meditation with natural breath)
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Then let's go for Section Three
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Section Three
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the hands action route is completely the same with Section One
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but one full inhaling is separated into 3 or 5 times
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one exhaling also takes 3 or 5 times
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every inhaling or exhaling of Section Three should be rapid and forceful
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abdomen expand outward when inhale
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open, open and open in rhyme
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abdomen shrink naturally when exhale
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close, close and close in rhyme
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let's see the continuous action of Section Three
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take some Combing Exercise after Section Two of abdominal respiration
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then put two hands on the navel for rest(like meditation with natural breath)
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the rest time is based on the time taken to do respiration
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usually rest time and respiration is 50:50 percent
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release two hands after the rest
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open the eyes
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then rub two hands and face, and resume to natural pose
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when resting with hands on navel, female should put right hand inside and left hand outside
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while male is the opposite(left hand inside and right hand outside
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about abdominal respiration
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Liu's aerobics exercises use the abdominal respiration
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abdomen expand while inhaling
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abdomen shrink inward naturally while exhaling
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OK, let's take a look for the detailed actions
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inhale……
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exhale……
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inhale……
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exhale……
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inhale……
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exhale……
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