Norbekov's technique for increasing height: exercises. Norbekov Mirzakarim Sanakulovich

Norbekov's technique- one of the most popular methods of increasing growth. You can grow a few centimeters if you follow all the recommendations and exercise regularly.

Mirzakarim Sanakulovich Norbekov is the author of a whole health system, which, according to the media, has helped and continues to help many people. He has repeatedly received awards and achieved significant success, but we are interested in what recommendations Norbekov gives to increase growth. M.S. Norbekov claims that people who practice according to his method are able to become several centimeters taller in the first week of classes. In fact, there is nothing supernatural here, since most of the exercises are aimed at straightening your posture.

Few are able to boast of a perfectly even back, the reason for this lies in the school bench. Which student would follow the rules for maintaining posture!? Everyone sits haphazardly, but after a few years, problems begin. And what can we say about adults, the intervertebral space decreases somewhat, the back does not become straighter, so precious centimeters of growth are lost.

Let's get started, but first, let's agree: if you seriously want to become taller, you will have to work hard on yourself. Be prepared for many months or even many years of work, depending on the capabilities of the body and on how many centimeters you want to grow. You will have to do it even when you don’t feel like doing it at all, you will have to set yourself up for work and move on. But believe me, the result is worth it!

This complex is aimed, as you already understood, at straightening your posture. And in the future, these exercises will already help you grow, if the body is still capable of it. You need to do it twice a day, for about 45 minutes. If time does not allow, try to spend at least one hour a day exercising. The time spent is worth it. You can combine the Norbekov technique with, or other complexes. Print out these exercises so you can have them in front of you as you practice. Do not give up, even if two weeks have passed and the growth has not increased. So, you should pay more attention to the technique of performing exercises, or increase the time of classes. Do not just do exercises without meaning. Feel how your body stretches, how your spine moves!

Let's summarize:- you need to practice every day, preferably in the morning and in the evening; - tune in in advance to the technique in order to start practicing not sleepy, not hungry, so that no one distracts (including the computer); - do the exercises smoothly, without sudden movements; - if you feel that the pressure rises, the head becomes heavy, you should stop exercising. It is possible that you are doing something wrong; Don't give up on your goal.

The spine is the most important part of the human body. But in connection with the modern lifestyle, people are increasingly faced with problems in the spine. Excessive loads lead to the development of such diseases as: osteochondrosis, sciatica, intervertebral hernia, displacement of the vertebrae and many others.

If you experience pain in the spine, you should contact a medical facility as soon as possible. Any treatment of the musculoskeletal system, in the absence of contraindications, is necessarily accompanied by regular therapeutic exercises.

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There are a huge number of complexes of physiotherapy exercises. Most exercise therapy affects only the warming up of the muscles, returning freedom of movement only partially. Norbekov's technique, unlike many sets of exercises, restores joint mobility and metabolic processes in them. Thus, exercises for the spine contribute to the complete restoration of motor activity and the elimination of pain.

Academician Norbekov has developed a unique method to combat diseases of the spine. According to the academician, gymnastics does not play the biggest role in treatment. Much more important is the patient's ability to self-hypnosis. Because without an emotional attitude to recovery, no exercise will lead to the desired result. That is why, when performing exercises for the spine according to the Norbekov complex, it is necessary to strictly observe all the rules established by the author:

• you can not exercise in a bad mood;
• exercises should be done daily;
• cannot be charged automatically;
• every movement should be felt, not only physically, but also mentally.

The entire gymnastic program of Norbekov involves three types of action techniques.

1. Articular - training of the joints of the spine.
2. Systemic - normalization of the circulatory and nervous system.
3. Psychological - education of willpower.

A set of exercises according to the Norbekov method

In order to achieve an ideal result of treatment and fight against disorders in the spine, it is necessary to influence each section of the spine. When developing his method of treatment, Norbekov took this factor into account. Therefore, charging according to his program consists of four groups of exercises.

cervical

Charging for the cervical region consists in turning the head. With each exercise, it is worth pulling the selections to the sides, to the chest, or up. The muscles of the neck tighten when pulling the chin.

• the head should be lowered down and pressed to the chest, and the chin stretches to the floor;
• the back of the head is slightly thrown back, while the chin stretches up;
• twisting of the neck (turns).

Thoracic

This Norbekov complex is designed for a group of muscles of the arms, shoulders, and chest. When performing exercises, the upper spine is developed. All actions consist of flexion, extension, rotation and rotation of the arms and upper body. Relaxation and tension constantly alternate.

• shoulders rise and fall in turn;
• rotational actions are performed with the shoulders extended forward;
• the arm is bent behind the shoulders, the elbow is pointing up, the eyes are looking at the elbow.

Lumbar

When performing this part of the exercise, the lower body plays the main role. In action come: hands, feet, pelvis, legs, lower back. All muscle groups are most actively involved. When doing gymnastics, you should be extremely careful, since the lumbar vertebrae are most susceptible to displacement. Do not make sudden movements. If you experience pain, you need to interrupt the exercise and rest for about ten minutes.

• when tilted back, the lower back bends, the tailbone stretches to the back of the head;
• circular movements are performed with the hips in different directions, alternately;
• deflection of the spine.

Spine

The exercises of this group of the Norbekov complex are designed to affect the entire spine. The main action is to twist the spine in different directions. As with the previous exercise, sharp turns and strong tension in the back muscles should be avoided.

• hands are placed on the forearms, the body turns and bends.
• a straight back leans back, hands are placed on the forearms - turns are performed;
• legs apart, hands on shoulders, torso turns in different directions.

M. S. Norbekov (Mirkazarim Sanakulovich Norbekov) is the founder of the Institute for Human Self-Restoration, a representative of alternative (non-traditional) medicine, the author of several books on improving the spine and the whole body. Norbekov considers that the basis for the treatment of many diseases is not only regular physical activity according to the method developed by him, but also the stabilization of the psycho-emotional state of a person, without which it is impossible to fully restore the basic functions of the human body. Charging according to Norbekov includes a whole range of exercises, which, according to the author, not only relieve chronic back and joint pain, but also help cure hypertension, get rid of constant fatigue syndrome and understand how you can improve and develop at home.

Norbekov considers the main task of studying according to his methodology to be the disclosure of personal potential to combat existing shortcomings and constantly improve his body and mind. In the center, which was organized by a “doctor of philosophy and psychology” (as Norbekov calls himself), several methods have been developed that differ not only in age, but also in gender. Such a division, according to the author, is necessary, since the female and male bodies have serious anatomical and physiological differences, and any exercises should be selected individually, taking into account these differences.

Norbekov in his publications says that it is impossible to achieve physical perfection and healing of the body without cleansing the mind, and only a morally healthy person can heal his body with the help of regular training, therefore the main objectives of Norbekov's classes are:

• increasing self-esteem and stimulating self-improvement;
• realization of creative abilities;
• increasing social and labor activity;
• creating the most positive attitude towards yourself, your body and your own capabilities.

Methods of physical correction of diseases of the spine are combined with psychotherapy and autogenic effects aimed at eliminating the stress factor and increasing resistance to the influence of external situations.

Important! To achieve a therapeutic result from classes, it is necessary to fulfill all the conditions of the program, the main of which is to perform exercises exclusively in a positive mood.

How to make training effective: training rules

In order for exercises for the spine to be not only effective, but also safe, certain rules must be followed. Norbekov recommends performing exercises for the back and the whole body daily, giving training at least 20-30 minutes a day, but an important condition for the formation of positive dynamics is the absence of a stress factor during classes and a good mood. It is necessary to start training only in a good mood.

If you want to know in more detail, as well as consider prohibited loads, you can read an article about this on our portal.

In case of emotional stress or severe fatigue, it is necessary to tune in to classes using relaxing techniques: aromatherapy, audiotherapy, salt baths. You can just rest a bit in a supine position, but you should not do this for more than 10-15 minutes, since a strong blood flow to the muscles can lead to excessive synthesis of lactic acid, which can be clinically manifested by increased pain syndrome in the back, painful burning sensation (feeling that the spine is “burning”), muscle weakness.

Other tips that will help improve the functional state of the spine and restore normal mobility of the vertebrae, as well as stop dystrophic and degenerative changes in the intervertebral discs, are listed below.

1. Before class, the doctor recommends watching a funny movie or TV show. This will help to distract from everyday and professional problems and create the right mood.
2. If there is no time to watch TV, you can make faces and fool around in front of the mirror. At the same time, it is recommended to carry out a passive massage of the earlobes: you can pull them, stretch them, twist them and do any actions that can cause a smile.
3. You should always start training with a small warm-up - this will help to avoid excess lactic acid in the muscle tissue.

Important! Despite the fact that Norbekov himself claims that his gymnastics is suitable for any person and has no contraindications, it is recommended to consult a specialist before starting classes.

A set of exercises

All exercises should be done at a relaxed pace. The muscles should be relaxed, there should not be any jerks or sudden movements. During exercise, it is important to feel every muscle and joint and understand for what purposes certain exercises are used, and what benefits the body will receive from it. You need to perform each exercise 7-12 times.

Warm up

This is an important part of the training program, as a good one allows you to warm up the muscles and reduce the risk of injury to the ligamentous apparatus.

Table. Warm-up exercises.

exercise number	Description
Exercise #1	Stretch your hands in front of you and tightly clench them into fists, then quickly unclench them.
Exercise #2	Round your upper back and lift both shoulders up (imitating a shrug). Return to starting position.
Exercise #3	Perform rotational movements of the shoulder body: 4 times forward and the same amount back (this is 1 repetition).
Exercise #4	Raise one hand up and bring it behind the body, while at the same time performing the same actions with the second hand, which is below. Change hand.
Exercise #5	Put your hands on the lower back (on the lumbar region), spread your legs shoulder-width apart. Perform calm rotational movements of the pelvis, trying to draw the number 8 with the hips.

Note! M. S. Norbekov does not recommend using music for training, as it distracts from training and does not allow you to fully concentrate on your own feelings. If a person cannot practice in silence at all, listening to bird singing and other sounds of nature is allowed.

For the neck

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The following set of exercises is useful for cervical osteochondrosis and other pathologies of the spine, localized in the cervical vertebrae. You can perform it after waking up or during a break at work to relieve pain and spasm of the neck muscles.

Joint gymnastics Norbekov in pictures

Important! Any exercises for the neck must be performed slowly, at a calm pace. Sudden movements and jerks can lead to dislocations and injury to the ligaments, especially if a person leads a sedentary lifestyle or works in an office position (in such people, the muscles are most often in spasm).

For thoracic vertebrae

Such gymnastics is especially useful for children and adolescents, as it allows you to correct the initial stage of scoliosis and prevents curvature of the spine and stoop in childhood.

1. Stretch your arms in front of you and connect (“lock”). In this position, gently press your hands against each other (tension of the dorsal and pectoral muscles should be felt).
2. Put your hands behind your back, connect them and in this position bring your shoulder blades together as much as possible.
3. Raise one shoulder up, lower the other down. Swap sides.
4. Perform turns with the body, but in such a way that only the chest and shoulder sections are involved (the pelvis and legs remain motionless).
5. Tilt the body to the side, trying to reach the floor, at the same time bringing a hand behind the head from the opposite side.

For lumbar vertebrae

The exercises below are useful not only for improving the spine, but also for the prevention of pathologies of the pelvic organs, which are attached to large vertebral joints. Such gymnastics is useful for pyelonephritis, cystitis, weakening of the pelvic muscles, as well as chronic constipation associated with circulatory failure in this part of the body.

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Regular performance of these exercises will increase the flexibility of the spine, the elasticity of the muscles that support the spinal joints, improve mood and normalize the functioning of internal organs. Chronic back pain, according to the author, completely disappears after a month of such classes.

If you want to know in more detail which ones to perform, you can read an article about this on our portal.

To whom is charging according to Norbekov contraindicated?

Despite the fact that the author himself assures that his gymnastics and recovery program has no contraindications, representatives of traditional medicine warn that such exercises can be harmful to health in certain diseases. Experts call the following pathologies contraindications for classes:

Persons with chronic diseases of the heart, spine or other recurrent pathologies are better to do under the supervision of medical workers in specially equipped physiotherapy rooms.

Important! If during exercise a burning, dull or sharp pain appears in the back or other parts of the body, the exercise should be stopped. It is also necessary to refuse to continue classes in case of symptoms that may indicate a violation of the heart (dizziness, darkening of the eyes, ringing in the ears, shortness of breath, increased heart rate).

Is it possible to exercise during pregnancy?

Pregnant women benefit from physical activity (in the case of a normal pregnancy) and the absence of individual contraindications, but should be exercised under the supervision of an instructor who can help with a sudden deterioration in well-being.

Charging according to Norbekov is a comprehensive technique for improving the back and the whole body, the popularity of which among patients and practitioners of alternative medicine is constantly growing. Evidence-based medicine does not recognize the declared uniqueness of the program, since there is no scientific evidence of its effectiveness. However, the exercises included in Norbekov's workout routine can improve spinal function and reduce chronic back pain by stretching the spinal column and increasing the elasticity of the muscles that support it.

Video - Charging according to Norbekov

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Hello, friends! Vadim Dmitriev is with you and I want to present to you today the method of increasing growth, which was created by Mirzakarim Norbekov. Many of you, I'm sure, know this person, but not everyone knows that he has a super technique that can help you grow up.

Before we talk about the Norbekov technique and Norbekov exercises for increasing height, let me first briefly introduce the author.

Mirzakarim Sanakulovich Norbekov is a well-known psychologist, academician, author of an educational and health-improving system that helped restore health and joy to many people. In 1998, the International Association of Independent Medical Experts recognized the Norbekov system as the most effective system of the year. At the same time, under the leadership of Academician Norbekov, the Institute for Human Self-Restoration was created, where they were taught according to the Norbekov system. Now courses on this system are held in more than 50 countries around the world and help millions of people improve their own health.

Mirzakarim Sanakulovich himself was terminally ill in childhood, but managed to overcome the disease and now shows the way to health to other people. “If something keeps you in this life, you are doomed to success,” Norbekov said when receiving one of his awards. He managed to become a multimillionaire, but decided to give up money for the sake of a spiritual search. This is such an interesting person.

Now I want to introduce you to one of Mirzakarim Norbekov's spine techniques, which is great for those who want to get taller. The Norbekov Growth Method is a set of physical exercises that helps increase growth by building cartilage between the vertebrae of the spine, as well as by stimulating the growth of leg bones. Exercises according to Norbekov for the spine have proven to be effective. They were successfully tested by a huge number of patients of the Institute of Human Self-Restoration - men and women, of different ages, weights, heights. Here is what academician Norbekov himself says about his methodology:

“All patients after 7-8 days of classes note an increase in height from two to ten or more centimeters. Of course, a person does not grow from exercise. It’s just that a person acquires a natural shape and flexibility for himself by restoring the elasticity of the intervertebral discs.”

On the Internet, Norbekov's technique considered one of the best methods increase in growth. I propose to pay attention to it now. Perhaps it will be the key to success that you are looking for.

1. Don't get ahead of things. In the first 3-4 days, do not draw final conclusions about yourself, your capabilities and this technique.
2. Avoid the influence of whiners, bores and so on.
3. Do not talk or be distracted while exercising.
4. During class, listen to light meditative music. At the Norbekov Institute, meditative music is used during classes for deeper concentration and work with energies.
5. Mechanical performance of classes is unacceptable, without meaning and purpose.
6. Don't overstress. A sign of improper operation is a feeling of heaviness in the head.
7. During the exercise, do not doze, drowsiness is unacceptable.
8. Any excuses for your laziness and passivity are unacceptable.
9. You can't do it when you're tired and hungry.
10. In the first 10–15 days of the implementation of the technique, it is necessary to exclude from salt (this is necessary so that the body begins to intensively draw it out of the salt mines of the body in the joints and spine), meat, dairy and sour-milk products, bread. It is allowed to eat all vegetables and fruits, honey, nuts, cereals.
11. Do not delay the process of achieving the result, set a specific deadline for yourself.

The main rule when performing the Norbekov technique is regularity. At least 1 time per day for 1 hour, normally - in the morning and in the evening for 45 minutes. You can download the Norbekov technique for free with all the exercises using the links below.

This could have ended, but in addition I can recommend a film about Norbekov's articular gymnastics. There are also quite a lot of exercises that will contribute to healthy joints and an easier increase in height. If you start doing more on the film, it will only get better.

I hope that the technique will be useful to you. Do not forget that M. Norbekov's exercises not only increase growth, they also heal the body. Get busy! Write about the results here. All success!

Sincerely, Vadim Dmitriev

Chapter 3
Practice of the Norbekov system

A brief excursus that allows the reader to independently master the key techniques of the technique of self-healing in order to be able to work with the materials of chapter 4.

The essence of the method, contraindications
and fundamental postulates

The methodology is based on ancient Eastern teachings about spiritual and bodily health, taking into account modern developments, and consists of a series of physical and meditative exercises built in a certain way, which train the body and educate the will of the student. Now it is used by many doctors in Russia, Israel, Germany, and the USA. The essence of the technique is the active inclusion of the patient in the process of his healing. It is fully patented and includes 18 copyright inventions. Clinical studies have recorded that the technique is excellent for the treatment of such serious ailments as ulcers, chronic diseases of the gastrointestinal tract, dysbacteriosis, bronchial asthma, diabetes mellitus, and thyroid diseases. In addition, it helps to overcome diseases that are considered incurable in official practice. These include: acoustic neuritis, optic neuritis, benign neoplasms (especially gynecological, such as cysts or fibroids), etc.

Warnings

1. Already at the initial stage of training, your body will begin to overhaul an unhealthy organ and thoroughly disturb it. It may seem that the disease began to worsen. Fortunately, such an outbreak usually lasts no more than a day.

2. Those who are under the supervision of a doctor should in no case arbitrarily reduce the dose of drugs, and even more so stop taking them. You can do this only with the knowledge of the one who is watching you. The warning applies especially to those with hypertension, asthma, or diabetes as well as those who take hormonal drugs.

Contraindications

Suffering from severe mental disorders and registered with a psychiatrist;

Suffering from severe oncological diseases;

Postponed myocardial infarction, stroke;

Having a heart defect;

Patients with hypertension with blood pressure above 180/90-100 mm Hg. Art.

In all these cases, individual lessons under the supervision of an expert are necessary.

The healers of the Ancient East considered the disease as an imbalance between the forces of external influences and the body's defenses. The right lifestyle maintains this protection at the proper level. The disease indicates that the protection in any place is weakened or broken. It is worth eliminating the cause of the breakthrough, and the balance will be restored - the breakthrough will be delayed, and the disease will go away. At the same time, the active participation of the patient in the treatment process with the mobilization of all his internal forces was taken for granted.

Our task is to awaken these forces and bring them to the camp of the enemy, then everything will be done without us. The enemy will certainly be utterly defeated, because our internal energy resource is practically inexhaustible.

Three postulates of the methodology

1. A person is not a set of organs (healthy or not very healthy), but an integral system in which physical components are inextricably linked with other components, such as emotions, psyche, soul, intellect.

2. Any drugs, as well as surgery, extrasensory perception, coding, hypnosis - all this is "humanitarian aid" from the outside, the imposition of an alien program of action.

3. Self-healing and self-regulation are integral qualities of the human body.

Expected effect

1. Restoration of mental balance with the consolidation of this quality for inescapable times.

2. Launching the mechanism of self-healing (enduring youth).

3. Increase the body's resistance: strengthen the immune system; normalization of metabolism; normalization of the activity of the nervous system and psyche; restoration of sexual potency and achievement of harmony in the sphere of intimate relationships.

4. Elimination of scars, scars, adhesions, hernias, striae, pigment (except for moles) spots.

5. Rejuvenation of the face and neck, body shaping, weight normalization (for women - improving the shape of the breast).

Key elements of the methodology
(warm-up, breathing meditation exercises

The material is divided into lessons in the order in which it is given in the seminars.

First lesson

Training regulations. Prohibitions and commandments.

The course of classes in the classroom is calculated for 10 days. With self-study (only with a book), at least 40 days are allotted for training.

Self-study should not last more than one hour a day in the process of mastering the technique (the first 7-10 days), and then they should devote 30-40 minutes a day. Should be engaged 3-5 days a week (resting 2 days in a row). Warm-up should take no more than 15 minutes.

Stages of work

1. Mastering the technique, launching the cleaning mechanism (the foundation of future success),

2. Mastering the basic exercises (the beginning of an avalanche-like healing process).

3. Consolidation of what has been achieved (biological rejuvenation).

Prohibitions

1. Don't get ahead of yourself.

2. Do not listen to whiners, do not consult smart people.

3. Do not be distracted during class.

4. Don't turn yourself into a machine. Remember meaning and purpose.

5. Don't overexert yourself. Work until you feel slightly tired.

6. Don't start exercising if you are hungry or tired.

7. Laziness and passivity are unacceptable things. There are no excuses for them.

Commandments

1. Live all day in a state of joy, happiness , flight.

2. During classes, do not allow the brain to analyze, reflect. Free your mind from conventions and limitations.

3. Tune in to a full recovery.

4. Repeat as often as possible - both mentally and out loud: "I am healthy ... I am happy ... I am young ... I am invulnerable ... I can do anything ..."

5. Always imagine yourself as you would like to take place internally and look externally.

6. Always push the bar a little higher as you prepare to take on the next hurdle.

7. Never, even mentally, scold or humiliate yourself.

Lesson two

Warm-up and breathing meditative gymnastics.

Warm up

(a set of the most effective exercises, specially selected for body rejuvenation). It includes: automanual complex (massage of biologically active points of the head and auricles); eye exercises; exercises for the spine; exercises for the joints of the arms and legs.

Automanual complex (massage of biologically active points of the head and face)

It is indispensable for sinusitis, pharyngitis, insomnia, etc. People with a weakened sense of smell already after the first minute of exposure to the corresponding point begin to clearly perceive odors.

Rice. 1. The position of the fingers during massage
biologically active points

Massage is carried out with the help of three fingers (Fig. 1) - index, middle and ring fingers (8-10 movements for each point). You can also use one thumb (Fig. 2). The direction of impact is strictly vertical - without rubbing movements. The strength of the impact should be such that there is a feeling that is somewhere between painful and pleasant.

Massage prepares the body for the main exercises. It activates the structures of the subcortical formations (hypothalamus, pituitary, reticular and limbic systems), which are in charge of what we call the subconscious, where the processes associated with meditation and intuition take place. Everything that happens to us depends on these structures, up to our behavior and emotional state.

Work order (Fig. 3):

1) a point on the forehead between the eyebrows ("third eye");

2) a paired point along the edges of the wings of the nose (its massage restores the sense of smell) "

3) a point on the axial vertical dividing the face in half, between the lower lip and the upper line under the beard;

4) a paired point in the temporal fossae?

Rice. 3. Biologically active points of the face

5) a point just above the hairline "in the hole at the outer edge of the trapezius muscle (where there is a depression);

6) a point between the external auditory meatus and the edge of the mandibular joint (in the region of the ear tragus).

Ear massage

The auricle is a very curious attribute of our body. Currently, 170 biologically active points are known, located on its relatively small surface. Accessories of the right half of the body are usually projected onto the right shell; on the left - left, although a small number of people have a cross-projection.

The sequence of work (8-10 movements in each reception):

1) pull with moderate force the earlobe from top to bottom;

2) pull the auricle from the ear canal up;

3) pull the middle part of the auricle from the ear canal to the outside;

4) rotate the auricle clockwise;

5) rotate the auricle counterclockwise.

On the soles of our feet there is also a large number of active points and zones corresponding to various organs and areas of our body. Try to walk barefoot more often, massage your feet from time to time.

Eye exercises

Beneficial for neurosis, hypertension, increased intracranial pressure. Each movement (without tension, freely, without squinting) is repeated 8-10 times.

1. Vertical movements. Eyes go up (we
as if we are trying to look from the inside at our own top), then down (“look” at the larynx).

2. Horizontal movements. The eyes move to the right and to the left. The movements are light, as if playing.

3. Circular eye movements - first clockwise, then against it.

Exercises for the spine

They are simple, but their effectiveness exceeds all expectations. The scourge of urban (sedentary) residents - osteochondrosis - is healed, for example, with a full guarantee.

The irreversible becomes reversible. Salts in the joints are ground, and if they continue to be deposited, then not on rubbing places, but to the side (which is confirmed by x-rays). In the process of training, the vertebrae move apart ”and the deformed cartilage (which has an amazing ability to recover) immediately begins to grow. Any person can “grow” a young spine for himself, no matter how old he is. Pupils after regular training noticeably add in growth.

We alternately train each section of the spine (cervical, upper thoracic, lower thoracic and lumbar). Basic movements: flexion-extension, compression-decompression (compression and unclenching), twisting and unwinding. Each movement is performed 8-10 times. We breathe only through the nose, exercising the mucous membrane and blood vessels. cervical spine

1. "Feather cleaning". The chin slides down, touching the chest. The head follows the chin. The neck is somewhat tense. The bird cleans its feathers.

2. "Turtle". The head smoothly leans back and touches the back of the head with the back. In this position, we are trying to pull it into the shoulders vertically. This is followed by a gentle tilt of the head forward. In the same way (strictly vertically) we pull it into ourselves. The chin is pressed to the chest, its most important task is to touch the navel. At first we work without effort, then with a slight tension. We make 8-10 movements in each direction.

3. head tilt to the right and to the left with fixed shoulders.
The spine from the coccyx to the back is constantly straight. The movements are naviye, the shoulders are absolutely motionless. We tilt our head, without much effort we try to touch the shoulder with our ear (8-10 movements in each direction). Do not be embarrassed if you did not achieve the wrong goals. In time, you will be free to do so.

4. "Dog". Imagine that you have an invisible axis of rotation passing through your nose and the back of your head. Adhering to it, we begin to turn the head (as if around the nose). The chin goes up to the side.
The dog listens to the words of the owner. We perform the exercise in three versions - the head is set straight, the head is tilted forward, the head is thrown back.

5. "Owl". The head is set straight (in the same plane with the back). Slowly we look away to the right or left and turn our head after it (all the way, as if trying to see What there behind us is going on). Each time, try to win back a millimeter differently, but without much effort, not forgetting that you are still not an owl. In each direction we do 8-10 movements.

6. "Pumpkin". Circular movements of the head, combining the previous exercises. The neck serves as the pumpkin's tail. The pumpkin head rolls over his shoulders. Without overstrain, but with sufficient efforts of the neck muscles, we perform consistently mastered elements. “We clean the feathers”, we take out the shoulder with the ear, “turtle” - the chin touched the chest, striving for the coveted navel, then we move on to the other shoulder, touch it with the ear, then the back of the head went to the back - they pulled the head in like a shell - and moved to the next shoulder.

Upper thoracic spine

1. "Frowning Hedgehog". Shoulders - forward, chin pulled to chest, hands clasped in front of you (palms cover elbows). The loin is immobile.
With the chin we reach the chest, without tearing it off, we pull it to the navel. The upper part of the spine should bend like a bow. At the same time, evenly set shoulders go forward, slightly straining, towards each other. Imagine that on the back
we - from the neck to the shoulder blades - popped out needles.
The hedgehog does not like something, he bristled. All attention is on the upper thoracic spine.
We try to bend it better. We proceed to the reverse movement without stopping. The head leans back, the back of the head goes to the back. We pull the head down, at the same time trying to bring the shoulder blades behind the back, in no case raising the shoulders. In this position
Try to arch your upper back.

2. "Scales". Half-bent brushes lie on the shoulders.
One shoulder goes up, the other down, the head tilts slightly in the same direction. We bend the spine of the upper thoracic region and each time we try to slightly increase the deflection. We do the same in the other direction. All attention is on the spine. We begin to enjoy the movement. We breathe freely. Departure from the starting position - exhale, return to it - inhale.

3. Rise and fall of the shoulders. The head is motionless, the back is straight, the arms are at the seams. Lowering the shoulders, pull the arms down and add a little effort. Then we raise our shoulders - all the way and again add effort at this moment. After 5-6 sessions, the range of motion will increase, you will see this in practice.

4. "Steam locomotive". Let's turn into this well-known vehicle. With our hands at our sides, imagine that our shoulders are wheels. We moved on - gradually, slowly and expanding the scope of circular motions. Revolution per second - and not
puff! We breathe evenly, calmly. Remember the spine.

5. Tilts left and right (hands at the seams). I eat standing up. Hands are tightly pressed to the body. We start making slopes. We do not tear our hands off the body, we alternately pull them down. The most important task (of course, unattainable) is to touch the foot with your fingertips. The secret is that when fixing the arms in the “at the seams” position, the upper part of the spine bends, which we train. We do 10 movements in each direction. Tilt - you breathe, rise - breath.

6. "Spring". The spine is straight, we make a movement with the coccyx, as if scooping up water, and fix the pelvis in this position. In this position (with a rigidly immobile pelvis): a) we compress the spine like a spring; b) expand it.

7. Twisting. The spine, except for the upper thoracic region, is rigidly immobile. Hands on the shoulders, look straight ahead. In this position, we try to rotate the non-fixed part of the spine to the right and left, each time trying to move further.

Lower thoracic spine

1. "Big gloomy hedgehog." We work in the same way as in the “frowning hedgehog” version, but imagine that the needles pop up all over the back - from the neck to the lower back. The pelvis is rigidly immobile. Reverse movement. With the crown we stretch, as it were, up and
back, the head is thrown back. In this position, we try to bend our back as much as possible, 2. Tilts forward and backward. We work sitting on a chair or on the floor. Hands hold on to the seat of the chair, the back is vertical. We start tilting on you
doha, trying to bury his nose in his own navel, while inhaling, the back straightens. We spend 5-6 seconds on each movement. We do 10-15 movements without serious effort. When bending back, the spine moves forward. We try to get the buttocks with the back of the head. Two times for 10-15 movements.

3. "Locomotive". Circular movements in the shoulder joints, but the spine also works, performing several exercises in the following order:
“Hedgehog”, then “compressed spring”, then reverse movement (flexion of the spine forward), “unclenched spring”. At the same time, the shoulder joints are rotated forward. We do the same by rotating the shoulder joints in the opposite direction.

4. "Onion". Fists rested on the back - in the area of ​​​​the kidneys. We try to bring the elbows as close as possible, imagining that the fists are sinking deeper into the body. The spine arches like a stretched bow (fists - arrows). In other words, the position looks like you're about to make a bridge. In this position, we try to bend the spine a little more. Reverse movement. Begins to "stoop", bending the lower thoracic spine in the opposite direction. Having reached the limit, we try to bend a little more *

5. "Big Scales". The left hand is on the back of the head, the right hand is along the body. In this position, we bend to the right, then in the same way to the left, each time applying additional efforts.

6. Rotation of the spine around its axis. Read the description carefully! We work sitting. The back is straightened and is in line with the head (occiput). Turn your shoulders and head to the right. Be careful: basic steps
start just now! Turning all the way, we make small progressive movements, each time trying to win back the extra centimeters with a light effort. On one turn (20 seconds) we perform 10-15 such movements. We repeat the exercise again. Then we do the same exercise twice on the turn to the left. We do not hold our breath, we breathe freely.

7. Twisting. We fix the pelvis, hands - on the shoulders. From this position, we start twisting.
We take our eyes to an arbitrary side (as if trying to see what is behind us), then we turn our head, then the shoulder girdle.
At the same time, the amplitude of the twists is small, but each movement, as it were, slightly increases the angle of rotation. Thus, we perform three types of twists: a) straight lines (we stand straight); b) tilted forward (approximately 45°); c) with a backward deviation (at a slight angle).

Lumbar spine

1. "Skier"("skater"). Hands behind - on the lower back. The back is straight, look ahead. From this position, we bend forward, stretching the muscles of the lower back more and more.

2. "Bridge". At first the head goes back, then the neck, then the back (the entire spine is straight). We deviate so lower and lower. We return to the starting position in the reverse order: the movement begins with the lumbar spine, etc.

3. Standing bend. Feet - shoulder-width apart, fists - in the area of ​​​​the kidneys, we try to bring our elbows together as much as possible. As soon as the fists rest against the lower back, we begin to gradually deviate back. First comes
head, then in stages - the back. The whole body is a bow of scales, where the line "elbow - fist" is the axis of balance. The head and back are one side of the bow, the lower torso and legs are the other. Bending the whole body and not holding the breath, we pull the back of the head to the heels.

4. Frontal tilt sitting. Our task is to touch the nose of the knees. Hands lie along the hips, we begin the slope. Having reached the limit, as usual, we add effort to capture a centimeter or two. We make 3 inclinations - to the right knee, to the floor between the knees, to the left knee, making 10-15 movements. Don't be embarrassed if your goal seems achievable at first. When we begin to touch the knees freely, we will try to “peck” the rug.

5. Bending back with raised arms. We work standing. Feet shoulder-width apart, arms above head, fingers locked. We breathe freely. We train the entire spine. Without bending the knees, we begin to lean back. Having reached the limit, we add effort. We focus on the spine.

We do 10-15 movements. We perform the exercise twice.

6. Lateral slopes. One hand goes up, continuing the spine, the other - down, trying to grab the heel. We lean in an arbitrary direction, lower and lower. We add effort by stretching the spine in the lumbar region. Similarly
perform a tilt in the opposite direction.

7. "Inspection of the heels". Turning over your left shoulder and slightly bending back, start forward movements, trying to examine the right heel from the outside. The legs are motionless. Similarly, we “inspect” the left heel. All attention is on the spine! We make 2 turns in each direction (15 movements). We breathe freely.

8. Shoulder tilts. We lean forward, trying to reach the right knee with the right shoulder (10 times), then with the left shoulder - the left knee.
Then - a straight slope, when both shoulders go to the floor. Try to rotate your shoulders as much as possible. Over time, try to "touch your knees with your back." Don't stress too hard. Similarly, we perform the exercise for the option when the shoulders tend to the toes.

9. Twisting. They are performed similarly to those described above, but the entire spine is involved in the work. We work both clockwise and against it.
Vertical simple. Let's look to the side. Followed by the head, neck, shoulders, the entire spine. So, the legs and feet are motionless. Brushes on the forearms. The knees are slightly springy. We add some effort. Leaning forward. Back
straight, do not throw back the head, so as not to deform the axis of the spine. The legs are wider than the shoulders, the shoulder blades are slightly reduced, the elbows slightly go back.

WITH tilt back. We took the position of the "bridge" and "spun". First one way, then the other. Lateral simple. Leaned to the right and "spun" to the right. Do the same for the left twist. The gaze goes down and back. Lateral reverse. Leaned to the right, and "spun" to the left. The gaze moves up to the ceiling and further back.

After working with each section of the spine, we relax by doing breathing exercises. Straight arms (clenched two) were raised up while inhaling, lowered (three or four) with a breath hold. They raised their hands again (one-two) - exhale, lowered (three-four) - the exhalation is over. We do all this 3-5 times.

Useful reminder: you should train with pleasure, admiring yourself.

Exercises ala joints of the arms and legs

1. Brushes: a) squeeze-unclench (several times, quickly);
b) rotate in both directions in the wrist joint; c) brushes (thrown up, with straightened fingers) bend left and right, back and forth.

2. Elbow joints("Harlequin"). The shoulders and shoulder joints are motionless, the arms hang down. Elbows freely (as on hinges) make oscillatory movements.

3. Shoulder joints("Propeller"). We rotate the freely lowered hand in the frontal plane in front of us until a feeling of heaviness appears in the hand. We train both shoulders in turn. Rotate each hand clockwise, then reverse
side.

4. Feet: a) we pull the sock (toward and away from ourselves), making small oscillatory movements; b) we trample, shifting from foot to foot, on the outer sides of the feet, on the inner sides of the feet on the fingers, on the heels; c) alternately with each foot we perform rotational (in both directions) movements.

5. knee joints(work standing, shoulders straight):
a) the knees “wobble”, making circular movements, first inward, then outward (the hands are located on the knees and, as it were, help the movements); b) the legs bend and unbend (like a spring).

6. Hip joints: a) take the leg to the side (about 90 °) and make a slight oscillatory movement, trying to increase the angle; b) we walk on straightened legs, leaning on the whole foot and working only with the pelvis.

Breathing meditative gymnastics

We sit comfortably, best of all - on a chair. The eyes are closed, the body is pleasantly relaxed, the tongue does not touch the walls of the oral cavity. We remove extraneous thoughts. Imagine a circle or a square and push them there - one by one, like in a wastebasket. We breathe calmly ~ (6 seconds to inhale, b - to exhale, with a two-second pause between them). While inhaling, we mentally pronounce “in-do-o-x”, while exhaling, “in-y-d-o-o-x”. With each breath, coolness washes the nasopharynx, each exhalation brings warmth. After 10-15 breaths, we mentally put the nasopharynx on the thyroid gland, imagine that breathing is carried out there. Cool - warm, cool - warm ... We take 5-10 breaths and exhalations, enjoying how wonderful our thyroid gland breathes. Bringing the breath to the area solar plexus. Let it breathe calmly and serenely.

Next stage. Turn your hands on your knees, palms up. We breathe through the palms, feeling coolness with each breath, and warmth with each exhalation. Then we try to breathe through the feet, then

we arbitrarily give breath to some of our not very healthy organs (only not in the area of ​​​​the heart or head). We caress him with our inner eye, share our mood with him.

In the future, you must gradually learn to call up from the depths of your being the joyful image of youth. Remember the smell of the sea wind, a forest thicket or a garden after rain (or imagine something of your own that relieves fatigue and awakens hope). Do not let this feeling fade away, and in a short time it will get stronger and illuminate your whole life with its light.

Key elements of the methodology (work with sensations of heat, tingling,
cold - T, P, X. Scar removal)

Lesson Three

Warm-up + breathing meditative gymnastics + figurative thinking training + work with T-, P- and X-sensations + work with emotions.

Imaginative thinking training
The following training is based on extracts from the book by Roberto Assagioli *

The students are invited, with their eyes closed and without being distracted by anything extraneous, to imagine the positions listed below as clearly as possible.

visual range
The fountain pen slowly draws your name on the paper; a fountain pen draws a circle, a triangle, a square; again a circle, a circle, a circle turns into a ball - at first light gray, then it becomes white, turns pink, becomes orange, shining, like the sun; in front of you" is your favorite flower, examine it carefully; imagine the people you love.

1 Assagioli R. Psychosynthesis. Theory and practice. From a mental crisis to a higher self - M .: Refl-Book, 1994.

Tactile row
You stroke a cat or dog (feel their fur); you shake someone's hand (feel the shake); you touch the first snow, your favorite flower (you are afraid to crush it), the bark of a tree, a stream of water. Try not only to mentally feel the touch, but also to see what you are touching. Repeat the exercise, "turning off" inner vision.

Olfactory row
You inhale the smell - your favorite perfume, gasoline, your favorite flower, air in pine forest, bonfire smoke, sea.

Dynamic series (mentally imagine the movements of your body)
You are driving; do your favorite sports (swimming, football, etc.); walk, then run along the beach along the surf line (mentally imagine every movement of your muscles).

Taste range
You eat a banana; drink sour milk; you savor your favorite dish, washing it down with your favorite wine (mentally feel not only the taste, but also the density of the food or drink).

Auditory series (eyes must be closed)
You hear the sound of traffic, the sound of rain, the voices of children playing, the sound of waves crashing on the shore, the sound of a bell slowly fading into silence.

General Reminder
Everything in the body trains, and what is rarely or ineptly used functions below its capabilities. This principle applies to all links, organs and systems of our body.

Working with T-, P- and X-sensations

Heat (T)
Close your eyes, completely relax. We randomly select any part of the body (except for the area of ​​​​the heart and brain). Imagine that this area is starting to warm up. You are lying on the beach, in the shade, substituting only this place for the burning sun, or leaning against the stove in a hunting lodge ... Everyone imagines what is more pleasant and familiar to him. Do the exercise several times.

Tingle (P)
Work similar to working with T-sense. Imagine that you have "served" some part of the body, and now goosebumps run over it. Or maybe thousands of small needles are processing this place, or a slight chill is felt there. Find a tingle pattern that works for you.

Cold (X)
We work in the same way as with the previous options. We choose any part of the body (except for the area of ​​​​the heart and brain). Maybe the same one where you worked with T or P. A cool breeze has blown in, and this place is not covered by anything, or it is still damp from swimming, or you put a piece of ice on it. Find an image of the cold that you are more comfortable with. If you immediately manage to evoke complex sensations of warmth and tingling (TP) or cold and tingling (CP), do not try to separate them. These skills will be useful to us in the future.

Working with emotions

Hunched over, hunched over, arms hanging limply! The corners of the mouth are lowered, the eyebrows are drawn together in sorrow. Take some time to listen to yourself. Consider the thoughts that come to your mind. Surely this is something unpleasant - memories of old grievances, defeats, miscalculations. But just now you didn’t even think about these things. Your posture and facial expressions pushed you towards them.

Now straighten up, raise your head and straighten your shoulders. Take a deep breath of relief, as if you have just dropped a heavy weight. Isn't it true that you are already smiling? You remember something pleasant, your soul becomes joyful and light. Your posture and posture also pushed you to this joyful lightness.

Let's make the exercise harder. We will again enter the role of an unfortunate person. They lowered their heads, took deep and convulsive breaths several times. You seem to have sobbed, and involuntary tears welled up in your eyes? Don't hold back. Remember, remember your most bitter disappointments and losses. Cry, cry, it's not a shame, insults go away with tears! Remember childhood! Try to sob inconsolably and deeply!

And that's enough. Stop. Remember how quickly children's tears dry up. Straighten up, straighten your shoulders. Take a deep breath. Smile into the future. You are calm, everything is fine with you.

Now try to laugh. Let the laughter be a little artificial at first. Laugh-laugh. Think of a funny incident. And another! And the third! You do not have to fumble in memory, she herself will throw them at you. Laugh out loud, don't hold back, it's not embarrassing either. Laugh, as in childhood - carefree and from the heart!

And again abruptly return to rest.

Such abrupt transitions from one strong feeling to the opposite I call the principle of the pendulum.

Lesson Four

Warm-up + breathing exercises + emotional training + work with ST-, P- and X- sensations (achieving acceptable brightness) + + challenge of complex sensations (T + P, X + P) in specified areas and organs of the body + improvement of vision or hearing (full volume) + + meditative gynecological auto-massage.

parting word

Disease is a mountain. Healing is the path to the top from dark gorges filled with fear. Forget about the diagnosis that was once given to you. It’s not some organ that hurts you, your whole house is collapsing. Why? Because you treated him like a tenant and didn't take good care of him. Remember firmly: any of your ailments is an adaptation of the body to the conditions in which it is placed by you. Don't change one drug for another to heal your body, change your attitude towards it.

Emotion training- repetition of the material covered.

Basic exercises (work with T-, P-, X-sensations) Lower body (to the navel)

We call the image of heat. We are on a sunny beach (but our torso is covered with a large fungus or an umbrella) or enjoying the peace of sitting in a hot bath... Find your objective image of heat, from which it is easiest for you to isolate a pure T-feeling. Don't force yourself, don't stress. Work with light laziness. We hold the sensation for 80 seconds, repeat the exercise three times.

Also, three times we call and hold in a given area (30 seconds each) P-sensation, then - X (Fig. 4). We work with pleasure. You entered the cool water up to your waist and changed your mind about going further. You went ashore, and then a breeze came up ...

Rice. 4. Calling sensations T, P and X in given parts of the body

Spine
We start with warmth. Imagine that your spinal column is warming up from the inside, as if heat is moving along it from above - from vertebra to vertebra, to the coccyx itself - and rises back (30 seconds). Width - heating - 10-15 centimeters. Similarly, we work with the P-sense, and then with X. Do not forget that the sensation of P should be called only between T and X or add it to them.

Arms and shoulder girdle
We evenly fill this volume of the body with heat, not worrying about what is located in it (but in no case do we lower the sensation to the level of the heart, we mentally bypass it!). Hold the T sensation for 30 seconds. Then we work with P and X in the same way. ”After rest (10-15 minutes), we proceed to the development of new material.

The Liver and Kidneys (Starting the Cleansing Mechanism) First of all, have a good idea where these organs are located (Fig. 5 and 6). On the first day we will only warm up. Let's start with the liver. We mentally warm up the area of ​​the right hypochondrium so that from its depths gentle, pleasant, healing warmth comes. We hold this feeling for up to 30-40 seconds, then release it. We repeat the exercise 2-3 times.

Let's warm up the kidneys in the same way. Let's mentally imagine where they are located, and direct all our attention, care, love and tenderness there. We take care of the child. No one can caress a baby better than we do. Hold heat for 30-40 seconds, then release. We repeat the exercise 2-3 times.

Correction of vision and hearing, gynecological meditative auto-massage (The program is described below in the relevant sections)

This lesson is the most difficult in the program. Therefore, do not rush. It is better to spend more than once on its development | day, but two or three. Overheating and hypothermia are unacceptable!

Necessary Reminders

1. During class, you can not think about anything extraneous or analyze your mistakes. Analysis in the process of training is always a brake and the cause of new mistakes. Look for the right solution intuitively.

2. The shades of your feelings can be very different, depending on your natural features, character traits, etc. Do not expect too bright "pictures", sometimes the palest "sketch" is also quite an acceptable option.

Lesson five

Warm-up + breathing meditative gymnastics + training of emotions + calling and moving key sensations in given areas of the body + collecting key sensations from the whole body to an unhealthy organ, their concentration and subsequent dispersion + + improvement of vision and hearing (those who do not need it work with an unhealthy organ) + scar removal (trial work) + + meditative gynecological auto-massage

What a person does not understand, he does not own.

Goethe

The sensations of T (heat) and X (cold) train the vessels. The image of heat expands them, the image of cold makes them narrow. The sensation of P (tingling) activates the nerve endings. By sending key sensations to certain organs of our body, we thereby conduct an internal non-contact meditative auto-massage. Why meditative? Because it should be carried out in a state of meditation, internally focusing and tuned in with your whole being to a wave of youth and health - a generator that is already starting to work in the innermost depths of your soul. This massage is unique not only in that no one in the world can perform it except you, but also in the fact that any corners and organs of your body are available to him.

Scar removal (starting the rejuvenation program)
Oriental medicine has been practicing their elimination for thousands of years. The "age" of the scar (subcutaneous tear, trace of trauma) does not matter. Remember: no student has yet failed along the way. Mentally, we begin to warm up the scar area - from the sides, from above and below along the entire length, and most importantly - from the inside. Having received a stable sensation of T, we begin to increase its intensity. We do not hold back, we work with full dedication. We imagine that there (in the area of ​​the scar) a stove is burning, in which everything that is wrong, everything that is distorted, everything that is ugly and unnecessary to us melts and burns. We add the feeling of P to T, intensify the overall feeling as much as possible, imagine how the vacated places are occupied by newly born tender cells, and once again strengthen the feeling of TP. We feel, we almost see with our own eyes how our skin becomes smooth, pleasantly pink, elastic, and at the same time we bring the feeling of TP to the maximum limits. We keep the resulting image at this level of intensity for some time, giving all our strength to the work. In the form of a formula, this process can be written as follows:

T + T +2T + 2TP + 2TP + TP

Beli you will feel twitching, burning or severe itching in the scar area - great! So your tissues have begun to rebuild. The formula for the "cooling" effect looks like this:

X + X + 2X + 2HP + 2HP + HP max

The stronger the feeling, the better for the cause. Ideally, the image of T at the last stage of exposure should exude heat, like a red-hot poker, the image of X - to freeze the skin almost to the point of numbness, the image of P - to cause an unbearable desire to scratch. This is the only exercise where your hands are "untied" - do not restrain yourself.

By forcing your body to remove this or that scar, you simultaneously give it a general order to return to the forms that it had when it was “younger”, that is, you launch a rejuvenation program in it.

General Reminder
To achieve a goal, you need to be clear about it. The image of youth and health is your idea of ​​the goal. Without it, all exercises and workouts lose all meaning.

Attention! Dear readers! Until now, many positions of the self-healing technique (and especially those related to working with the sensations of S, P, X) have been set out in a volume sufficient for you, having mastered the basics of the methodological technique, to independently begin to correct your vision or hearing and conduct several sessions of meditative gynecological automassage. Guidelines for such sessions are given in the section below, and how to relate them to the practice of the methodology is indicated in the program of each lesson. Further studies on this method will be discussed only concisely, so that, without taking time from those who are already familiar with the book "Norbekov's Lessons" in detail, they still satisfy the curiosity of the uninitiated.

The table below is based on statistical data to help students get an idea of ​​how things are going. If the program is mastered in the right way, the processes of improving vision and hearing, coupled with the process of eliminating scars, should proceed approximately as shown in table 2.

Table

Lesson six

Warm-up + breathing meditative gymnastics (mainly through an unhealthy organ) + training of emotions + movement of sensations (T, P, X, T + P and X + P) in specified areas of the body (legs, spine, arms and shoulder girdle) + movement of sensations in the limbs (through the spine) + the first set of meditative exercises (collection and dissipation of sensations; three-plane treatment of an unhealthy (except for the heart and brain) organ; "wiping", "spiral"; work with scars) + improvement of 1 vision and hearing + meditative gynecological automassage.

This day of training is marked by the beginning of an avalanche-like process of healing the student's body.

Attention! Small pebbles (up to 0.5 cm in diameter) and sand may begin to come out of the kidneys and gallbladder of the healed person with urine. "Small", as a rule, leaves the body painlessly, large stones can create problems. People in whose body such structures are formed are usually aware of their presence. If you suffer from a similar ailment, be on the lookout! We hope you know what to do in case of such problems.

Lesson seven

Warm-up + breathing meditative gymnastics (meditation of the image of youth) + training of emotions (meditation of the act of forgiveness) + movement of sensations in the limbs (through the spine) + the first set of meditative exercises + shamrocks (the second set of meditative exercises) + a large circle, or "noisy city" ( exercises to improve bowel function) + improvement of vision and hearing (twice) + meditative gynecological auto-massage (according to indications)

This day is characterized by the following indicators in the state of the student: sleep - quality; appetite - good or just great; mood, well-being - improve day by day; bowel work - has come or is returning to normal; vision, hearing - undoubted progress; the functions of the unhealthy organ are restored (after a short crisis); scar - disappears a little; perception of delicate sensations (for ladies) - positive changes are observed.

Emotional training is aimed at creating peace of mind, that is, resolving conflicts in your past and present and preventing them in the future. Meditation of the cleansing act of forgiveness (section "Why we train emotions").

Lesson eight

Warm-up + breathing meditative gymnastics (emphasis on the disappearance of scars, wrinkles, as well as the return of youth and final recovery) + training of emotions (formation of your ideal image) + movement of sensations in the limbs (through the spine) + the first set of meditative exercises (with the connection of vision correction and hearing) + 4- shamrocks and a large circle + improvement of vision and hearing (test) + facial rejuvenation.

Lesson nine (continuation of the eighth lesson)

Warm-up + breathing meditative gymnastics + emotion training (full merging with your ideal image, intuition) + the first set of meditative exercises (against the background of youth meditation) + shamrocks + big circle + work with the image of the third hand + facial rejuvenation (with preliminary correction of well-being - the second day of classes) + meditative gynecological auto-massage.

In addition to the basic material, women are given practical advice on achieving harmonious unity in the family (extracts from the ancient Eastern treatise "The Canon of Family Happiness").

Lesson ten

Warm-up + breathing meditative gymnastics (with an emphasis on the image of youth) + training of emotions + movement of sensations in the limbs (through the spine) + the first set of meditative exercises (against the background of meditation of youth) + improvement in vision and hearing (twice, the second time - credit) + large circle + shamrocks + work with the image of the third hand + facial rejuvenation + meditative gynecological auto-massage.

In addition to the main program, a number of exercises that increase male potency are given, and the ancient Chinese technique of semen locking (jin) is outlined.

Lesson eleven

Warm-up + breathing meditative gymnastics + training of emotions + the first set of meditative exercises (against the background of youth meditation) + improvement of vision and hearing (if necessary) + big circle + trefoils (second set) + body shaping (work with the image of the third hand) + facial rejuvenation + meditative gynecological auto-massage.

Lesson twelve

Warm-up + breathing meditative gymnastics + emotion training + work with sensations (T + P, X + P) + work with the image of the third hand (optional) + a set of exercises for facial rejuvenation + work plan for the future.

We hope, dear readers, that while working with the key positions of the self-healing technique, you did not encounter insurmountable difficulties and were convinced of the effectiveness of the proposed workouts on your body. We strongly recommend that you take a full course of self-healing. In the final section of this work, detailed instructions are given on how, without resorting to any drugs, you can improve your eyesight or hearing (the weakened functions of these organs quickly return to norms that are not far from ideal). Women will also be able to fully master the technique of meditative (non-contact) gynecological massage, which eliminates many gynecological diseases, has a beneficial effect on the psyche of the student and opens up new perspectives for her in the field of intimate relationships.

The most inquisitive and aspiring to the unknown students, with due care, are allowed to replenish their self-healing arsenal with two or three exercises from the “Canon for Future Rulers” - a book in which, many centuries before us, the achievements of the philosophical thought of the East were concentrated, supported by practical recommendations. to strengthen the body and spirit. This book was intended for the attention of a narrow circle of people marked with the seal of true wisdom. Among these chosen ones, dear readers, you have a rare (but quite real) chance to join you.