Exercises of Tibetan lamas “Eye of rebirth”

Act one

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The starting position for the first act is standing straight with arms extended horizontally to the sides at shoulder level. Having accepted it, you need to begin to rotate around its axis until a feeling of slight dizziness occurs. In this case, the direction of rotation is very important – from left to right. In other words, if you were standing in the center of a large clock face on the floor, facing up, you would rotate clockwise.

Women rotate in the same direction. For the vast majority of adults, turning around half a dozen times around their axis is enough to start feeling dizzy. Beginners are limited to three turns. If, after performing the first ritual action, you feel the need to sit down or lie down in order to get rid of dizziness, be sure to follow this natural requirement of your body. During the initial development of actions, it is very important not to overdo it.

Try to never cross the line beyond which mild dizziness becomes very noticeable and is accompanied by mild bouts of nausea, as the practice of subsequent actions in this case can cause vomiting. As you practice all five actions, you will gradually find over time that you can spin more and more in the first action without making yourself noticeably dizzy.

Action two

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The starting position for the second act is the supine position. It is best to lie on a thick carpet or some other fairly soft and warm bedding. The second step is performed as follows. Stretching your arms along the body and pressing your palms with tightly connected fingers to the floor, you need to raise your head, firmly pressing your chin to your sternum.

After that, raise straight legs vertically upwards, while trying not to tear the pelvis off the floor. If you can, lift your legs not just vertically up, but even further “onward” – until the pelvis begins to lift off the floor. The main thing at the same time is not to bend your knees. Then slowly lower your head and legs to the floor.

Relax all the muscles and then repeat the action again. In this action, coordination of movements with breathing is of great importance. At the very beginning, you need to exhale, completely ridding the lungs of air.

While raising the head and legs, one should take a smooth, but very deep and full breath, while lowering – the same exhalation. If you are tired and decide to rest a little between repetitions, try to breathe in the same rhythm as during the movement. The deeper the breath, the more effective the practice.

Act three

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The starting position for him is the kneeling position. The knees should be placed at a distance of the width of the pelvis from one another, so that the hips are strictly vertical. The palms of the hands lie on the back of the thigh muscles, just under the buttocks. Then you should tilt your head forward, pressing your chin to the sternum.

Throwing the head back and up, we stick out the chest and bend the spine back, resting our hands a little on the hips, after which we return to the starting position with the chin pressed to the sternum. After a short rest, if necessary, repeat all over again. At the very beginning, you should make the same deep and full exhalation as in the first. Bending back, you need to inhale, returning to the starting position – exhale.

The depth of breathing is of great importance, since it is the breath that serves as a link between the movements of the physical body and the control of the etheric force. Therefore, when performing ritual actions, it is necessary to breathe as fully and deeply as possible. The key to full and deep breathing is always the fullness of the exhalation. If the exhalation is performed fully, the next breath will inevitably turn out to be just as complete.

Act four

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To perform the third act, you need to sit on the floor with straight legs stretched out in front of you with feet located approximately shoulder-width apart. With your spine straight, place your palms with closed fingers on the floor on the sides of your buttocks. The fingers should be pointing forward. Lower your head forward, pressing your chin to your sternum.

Then tilt your head back and up as far as possible, and then lift your torso forward to a horizontal position. In the final phase, the thighs and torso should be in the same horizontal plane, and the shins and arms should be vertical, like the legs of a table. Having reached this position, you need to strongly strain all the muscles of the body for a few seconds, and then relax and return to the starting position with the chin pressed to the chest.

Then – repeat all over again. And here the key aspect is breathing. First, you need to exhale. Rising and throwing back your head – take a deep, smooth breath. During tension – hold your breath, and lowering – exhale completely. During rest between repetitions, maintain a constant breathing rhythm.

Act five

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The starting position for him is the emphasis lying down. In this case, the body rests on the palms and pads of the toes. The knees and pelvis do not touch the floor. The hands are oriented strictly forward with fingers closed together. The distance between the palms is slightly wider than the shoulders. The distance between the feet is the same. – We start by throwing our head as far back and up as possible. Then we move to a position in which the body resembles an acute angle, with its apex pointing upwards.

At the same time, with the movement of the neck, we press the head with the chin to the sternum. At the same time, we try to keep the legs straight, and the straight arms and torso are in the same plane. Then the body will be, as it were, folded in half at the hip joints. That’s all. After that, we return to the starting position – the emphasis is lying bent over – and start all over again.

When you have fully mastered it, try to bend your back as much as possible when returning to the starting position, but not due to the maximum fracture in the lower back, but due to the straightening of the shoulders and maximum deflection in the thoracic region. Do not forget, however, that neither the pelvis nor the knees should touch the floor. In addition, enter a pause into the exercise with the maximum tension of all the muscles of the body in both extreme positions – when bending and when lifting to the “corner”.

The breathing pattern in the fifth act is somewhat unusual. Starting with a full exhalation in the supine position, you take a deep breath as possible while “folding” the body in half. It turns out some approximate similarity of the so-called paradoxical breathing. Returning to the emphasis of lying down, you make a full exhalation. Stopping at extreme points to perform a tense pause, you hold your breath for a few seconds, respectively, after inhalation and after exhalation.