What you'll learn

To relieve fatigue from sitting, standing, lifting for a long time
Relieve aches and pains in the arms, legs, backs due to daily work
It's a practice of focusing on our own body. to be in the correct position It increases the concentration along with the movement together.
make the practitioner's body agile More flexible without bending over or stretching the tendons too much.

Course content

5 sections • 30 lectures • 1h 17m total length

Instructions before entering the training2:43

Exercise6:52
to make the training go well This practice should be done on an empty stomach before breakfast. Or at least 1 hour after eating and should remove the ring, watch or other things that are bound on the body first. Wear loose, stretchy clothing. It will help make this practice more convenient.
And this exercise exercise is a check. The condition of the body before entering the training, whether there is any condition, pain or feeling of tightness. where? And it's the beginning to focus on exercise exercises. to reduce the use of nostalgia External stories from temporary training

breathing level 14:56
breathing at the level 1 This is the standard form that compliments every exercise. And it's the same one used in meditation. is to slowly breathe in Set the air to fill the stomach until it is full. Then slowly exhale from the stomach until the stomach is flat by controlling the time for inhaling and exhaling for the same amount of time. The more our hearts calm The duration of breathing will also be longer.
Breathing level 22:47
second degree breathing Starting with the first level of breathing, this time, when you inhale until your stomach swells out. We'll stop breathing Not to go in and out for a while, along with the contraction of the anal fistula. Set your mind at the center of your body and then slowly let your breath out of your stomach. By keeping the time for all three sessions to take the same amount of time.
After practicing various gestures until you can remember them well And breathing in type 1 is smooth and easy. You should use this type of breathing as the main way of arranging your body posture. Because this second level of breathing is the aim of this practice. And don't forget that when you breathe in until your stomach swells out You have to hold your breath along with your buttocks. and then relax and exhale later
Breathing level 33:42
third degree breathing It is a breathing exercise to create more lung capacity, in particular making it more tiring than training. Breathe in the past two ways. It will do everything as in the third level of breathing. and then increase the pause in breathing after exhaling until the stomach is flat again Exhale with a flat stomach and stop breathing. Do this several times and then stop to relax and resume breathing in the first way to restore energy again.

Dudton gae Lom nai khan relief arm pain3:01
Dudton gae geat relief of body discomfort1:53
Dudton gae lom poud srisa relief of headache2:50
Dudton gae seamha relief of throat sputum2:54
Dudton gae lom pagung relief migraine2:16
Dudton gae lom mahabattayak relief muscle of waist and back1:34
Dudton gae lom nai koa relief neck pain2:00
Dudton gae lom nai lueng relief wata causing dysuria1:28
Dudton gae lom aunta relief testicle pain1:28
Dudton gae oak relief chest pain2:05
Dudton gae toakhud relief of foot pain3:10
Dudton gae lom eaw relief abdominal and waist pain2:41
Dudton gae lom juk sead relief gas in stomach1:58
Dudton gae poudtong gae sabugjom relief scapular discomfort1:20
Dudton gae lon nai eaw relief chest and waist pain1:30
Dudton gae koaw khud relief knee pain2:34
Dudton gae sen mahasanuk rangub relief drowsiness and unconsciousness1:50
Dudton gae glon relief scrotal swelling and distention abdomen1:12
Dudton gae roke nai oak relief chest trouble to cough1:25

Requirements

Everyone can practice There are no prerequisites for this course.

Description

Hermit's contortion posture has a large principle from hermit who is ordained. Seek peace, focus, keep the precepts, body, speech, and be calm. In practice, there is often sitting in one position for many hours in a row. When the body has to stay in one position for a long time, it will cause pain until it is unable to perform normal activities. and still alone without help with a touch massage Therefore, they must practice self-treatment for those painful symptoms.

and in making various gestures to relieve the pain There will be breathing exercises in and out. together with stretching and bringing together the knowledge of massage Hermit therapy Therefore, there are breath control, bending, pressing, massage in various points of the body as well.

and for new beginners The principle of breathing should be inhaled, belly inflated, exhaled, belly flattened, keeping the inhalation and exhalation time equal. and gradually practice breathing slowly And it can last longer than a short breath.

When we are able to recognize and do the correct gestures. came to enter the details such as holding your breath still not to flow in Outflow of air in the body, it will create concentration. and increase the capacity of the lungs to hold more air But there is a caveat that If the trainee has problems with high blood pressure. in breathing exercises will be done without any inconvenience may cause blackouts or faint, therefore, the practice of holding the wind, holding the wind together must be practiced little by little Gradually increase the time to hold the wind little by little. Don't be in a rush to hold your breath for a long time during your new training session. It will solve this problem as well.

And in the training at level 1, this will be the foundation of breathing, sitting in different ways to provide stability while practicing. and will allow the flow of energy to be correct and continue with the first exercise that can be easily followed not very complicated The heart of this practice is Mindfulness is defined by breathing. regularly and bending gestures together at the same time

Who this course is for:

people interested in meditation
who want flexibility of the body
self-healing pain
physiotherapist
sportsperson
athletics
office worker
Fighter

What you'll learn

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Course content

Advice before training1 lecture • 3min

Preparation before training and exercise1 lecture • 7min

sitting6 lectures • 18min

breathing3 lectures • 11min

training posture19 lectures • 39min

Requirements

Description

Who this course is for: