Liu's Healthy Exercise-- Healthy Abdominal RespirationN -Teaching Video
本帖最后由 神谷薰 于 2015-11-10 18:37 编辑Liu's Healthy Exercise-- Healthy Abdominal RespirationN -Teaching Video
Pls click the above link for the teaching video(With English subtitle) of our very basic healthy exercise--Abdominal respiraion. Sorry that I cannot produce the high definition video and the English subtitle is not very clear, and time line is not so accurate, however it is not for commercial use but it is available and understandable.
If you cannot see very clearly of the English subtitle, I put the content at the 1st floor reply for referrence.
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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……
{:soso_e179:}{:soso_e160:}{:soso_e163:} :dizzy:no
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