Liu's Healthy Exercise-- Healthy Abdominal RespirationN -Teaching Video

神谷薰

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.

神谷薰

1
00:00:06:000 --> 00:00:08:700
LIU'S AEROBICS EXERCISES--ABDOMINAL RESPIRATION


2
00:00:09:100 --> 00:00:12:000
one of Liu's aerobics exercises


3
00:00:13:000 --> 00:00:17:000
abdominal respiration


4
00:00:18:000 --> 00:00:20:000
sit still


5
00:00:20:100 --> 00:00:24:000
two feet distance as two shoulders


6
00:00:25:000 --> 00:00:26:900
feet tile on the floor


7
00:00:27:000 --> 00:00:30:000
baihui point pointing upward


8
00:00:30:000 --> 00:00:33:800
mandible slightly inward


9
00:00:34:000 --> 00:00:38:800
close your eyes


10
00:00:39:000 --> 00:00:42:000
loin slightly forward


11
00:00:43:000 --> 00:00:46:000
keep the spine straight upward


12
00:00:47:000 --> 00:00:51:000
relax the body


13
00:00:52:000 --> 00:01:02:000
hands together(prayer mudra,zen gesture) in front of chest


14
00:01:04:000 --> 00:01:18:000
two middle fingers, two third fingers, two little fingers crossing with each other


15
00:01:19:000 --> 00:01:27:000
two index fingers folding together, pointing upward


16
00:01:28:000 --> 00:01:32:000
form the Hunyuan Finger hands


17
00:01:33:000 --> 00:01:39:000
two thumbs parallel folding inside the palms


18
00:01:40:000 --> 00:01:51:000
relax the shoulders, elbows hang down naturally


19
00:01:52:000 --> 00:01:59:000
Section One


20
00:02:00:000 --> 00:02:03:900
raise the Hunyuan Finger hands up to the nose


21
00:02:04:000 --> 00:02:12:000
use the left index finger to block the left nostril slightly


22
00:02:13:000 --> 00:02:19:000
right index press the point in the middle of nose and month(Renzhong Point)


23
00:02:20:000 --> 00:02:23:000
take the abdominal respiration(with one single nostril)


24
00:02:24:000 --> 00:02:29:000
use the right nostril to inhale first


25
00:02:30:000 --> 00:02:34:000
while the abdomen expand outward


26
00:02:35:000 --> 00:02:44:000
then take back the right index finger after right nostril inhaling


27
00:02:45:000 --> 00:02:53:000
moving from Renzhong Point to block the right nostril


28
00:02:54:000 --> 00:03:08:000
left index finger moving from left nostril to the Renzhong Point


29
00:03:03:000 --> 00:03:08:000
then use the left nostril to exhale


30
00:03:09:000 --> 00:03:17:000
taking the air inside the abdomen outside, while the adomen shrink naturally


31
00:03:18:000 --> 00:03:21:900
keep this hand gesture


32
00:03:22:000 --> 00:03:26:000
then use the left nostril to inhale


33
00:03:27:000 --> 00:03:34:000
while the abdomen expand outward


34
00:03:35:000 --> 00:03:49:000
move the left index finger from Renzhong Point to block the left nostril after inhaling


35
00:03:50:000 --> 00:03:58:000
take off the right index finger from right nostril to Renzhong Point


36
00:03:59:000 --> 00:04:06:000
then exhale, then inhale……


37
00:04:07:000 --> 00:07:20:000
the two index fingers take turns to move as just taught with inhaling and exhaling


38
00:04:23:000 --> 00:04:32:000
be relax,natural and continous during the respiration exercise


39
00:04:33:000 --> 00:04:40:000
never hold your breath for long or suffocate


40
00:04:41:000 --> 00:04:49:900
      


41
00:04:50:000 --> 00:04:55:000
let's see the continuous action of Section One


42
00:06:08:000 --> 00:06:15:000
take some Combing Exercise after Section One of abdominal respiration


43
00:06:16:000 --> 00:06:23:000
then put two hands on the navel for rest for 10 minutes(like meditation with natural breath)


44
00:06:24:000 --> 00:06:27:000
Then let's go for Section Two


45
00:06:28:000 --> 00:06:35:000
Section Two


46
00:06:36:000 --> 00:06:40:000
two hands overlaying on the navel


47
00:06:41:000 --> 00:06:48:000
keep the center of right palm cover on the navel


48
00:06:49:000 --> 00:06:56:000
raise the left hand up until the center of palm to the nose


49
00:06:57:000 --> 00:07:01:000
left thumb and index finger to press the Yingxiang Point (Yingxiang Point in the nose lateral 0.5 cm)


50
00:07:02:000 --> 00:07:07:000
pinch the nose and push the turbinate bone upward


51
00:07:08:000 --> 00:07:22:000
release left thumb and index finger, and inhale in large volume at the same time with releasing action


52
00:07:23:000 --> 00:07:29:000
abdomen expand outward


53
00:07:30:000 --> 00:07:37:000
raise left hand up until center of palm targeting to Yintang Point(middle between eyebrows)


54
00:07:38:000 --> 00:07:41:900
then exhale


55
00:07:42:000 --> 00:07:51:000
left hand move downward slowly to the navel while exhaling


56
00:07:52:000 --> 00:08:04:000
until left hand coming down inside right hand and cover the navel


57
00:08:05:000 --> 00:08:10:000
then right hand up to the nose


58
00:08:11:000 --> 00:08:17:000
right thumb and index finger to press the Yingxiang Point (Yingxiang Point in the nose lateral 0.5 cm)


59
00:08:18:000 --> 00:08:23:000
pinch the nose and push the turbinate bone upward  


60
00:08:24:000 --> 00:34:000
release left thumb and index finger, and inhale in large volume at the same time with releasing action


61
00:08:35:000 --> 00:08:38:900
abdomen expand outward


62
00:08:39:000 --> 00:08:48:900
raise right hand up until center of palm targeting to Yintang Point(middle between eyebrows)


63
00:08:49:000 --> 00:08:52:900
then exhale


64
00:08:53:000 --> 00:09:00:000
right hand move downward slowly to the navel while exhaling


65
00:09:01:000 --> 00:09:10:000
until right hand coming down inside left hand and cover the navel


66
00:09:11:000 --> 00:09:16:000
then raise left hand again……       


67
00:09:17:000 --> 00:09:27:000
two hands take turns to repeat those gestures


68
00:09:30:000 --> 00:09:35:000
let's see the continuous action of Section Two


69
00:10:56:000 --> 00:11:04:000
take some Combing Exercise after Section Two of abdominal respiration


70
00:11:05:000 --> 00:11:12:000
then put two hands on the navel for rest for 10 minutes(like meditation with natural breath)


71
00:11:13:000 --> 00:11:16:900
Then let's go for Section Three


72
00:11:17:000 --> 00:11:24:800
Section Three


73
00:11:25:000 --> 00:11:30000
the hands action route is completely the same with Section One


74
00:11:31:000 --> 00:11:39:000
but one full inhaling is separated into 3 or 5 times


75
00:11:40:000 --> 00:11:46:000
one exhaling also takes 3 or 5 times


76
00:11:47:000 --> 00:11:55:000
every inhaling or exhaling of Section Three should be rapid and forceful


77
00:11:56:000 --> 00:12:03:000
abdomen expand outward when inhale


78
00:12:05:000 --> 00:12:09:000
open, open and open in rhyme


79
00:12:10:000 --> 00:12:18:000
abdomen shrink naturally when exhale


80
00:12:19:000 --> 00:12:28:000
close, close and close in rhyme


81
00:12:29:000 --> 00:12:34:000
let's see the continuous action of Section Three


82
00:13:52:000 --> 00:14:00:000
take some Combing Exercise after Section Two of abdominal respiration


83
00:14:01:000 --> 00:14:09:000
then put two hands on the navel for rest(like meditation with natural breath)


84
00:14:10:000 --> 00:14:17:000
the rest time is based on the time taken to do respiration


85
00:14:18:000 --> 00:14:24:000
usually rest time and respiration is 50:50 percent


86
00:14:25:000 --> 00:14:31:000
release two hands after the rest


87
00:14:32:000 --> 00:14:37:500
open the eyes


88
00:14:38:000 --> 00:14:56
then rub two hands and face, and resume to natural pose


89
00:14:58:000 --> 00:15:04
when resting with hands on navel, female should put right hand inside and left hand outside


90
00:15:05:000 --> 00:15:15:000
while male is the opposite(left hand inside and right hand outside


91
00:15:17:000 --> 00:15:22:900
about abdominal respiration


92
00:15:23:000 --> 00:15:27:900
Liu's aerobics exercises use the abdominal respiration


93
00:15:28:000 --> 00:15:35:000
abdomen expand while inhaling


94
00:15:36:000 --> 00:15:42:900
abdomen shrink inward naturally while exhaling


95
00:15:43:000 --> 00:15:52:000
OK, let's take a look for the detailed actions


96
00:15:53:000 --> 00:15:59:000
inhale……


97
00:16:01:000 --> 00:16:07:000
exhale……


98
00:16:08:000 --> 00:16:14:000
inhale……


99
00:16:16:000 --> 00:16:22:000
exhale……


100
00:16:23:000 --> 00:16:31:000
inhale……


101
00:16:32:000 --> 00:16:36:000
exhale……

永琦

京玺

no