"There is a huge diamond inside you. It remains only to find it, cut it and arrange it so that it plays with all its facets. Then you can look at everything with different eyes, open new horizons in life. And I am ready to serve you on this path!"
How do you hear such words about yourself? Surely I would like it.
Whose words are these?
He is shocking, causes a storm of negative emotions. As you read his books, you experience anger, resentment, culture shock, and even aggression. Strong expressions, insults and rudeness are poured on your head. No delicacy and indulgence for your sores and weaknesses.
A man fusses, hurries somewhere, runs. No time. In fact, he runs in a circle of eternal problems. And Norbekov, just calls things by their proper names, and this is not always pleasant. The essence of his technique is to unbalance a person, to knock the ground out from under his feet, so that a person stops wanting to walk around a vicious circle of problems. If you are hit on the head with something heavy, in the case of Norbekov, a heavy word, you will surely stop for a minute.
In one of his books, he suggests the following: " Get on a bus or any other vehicle that has automatic doors. Go inside and wait. When they begin to close, immediately stick your head out to pinch your neck. So it will be necessary to drive the whole stop. Q: Ever forget this trip? No! Because the case is extraordinary, out of the ordinary!"This is Norbekov's approach. You will never forget a meeting with this wandering dervish, as he calls himself. His communication with a person is extremely emotional, and this style brings the psyche out of a stable state. It is simply impossible to remain indifferent to his method!"
During times of stress, the perception of information and the ability to remember increases about a thousand times! This is what is used. Man is created stress... Then you can already move on to discovering the ability to create and implement your plans. Thus, Norbekov's system is aimed at pulling out of a person all the experiences that eat away at him and sit deeply, deeply, as he says himself. "
A person is lazy by nature and it is easier for him to find an intermediary, to go to the doctor - let him cure me - than to make an effort and take care of his life himself. Norbekov's system implies the active participation of the person himself, and the author of the system considers himself only catalyst this process. The capabilities of the body are not limited, only a person himself can limit himself, his thinking, his life. Or, he can become a winner in his life.
"If you want to join the ranks of the Winners - you are welcome! Being healthy is very easy, very simple"... Having mastered the system, a person will not only be able to improve his health, but will also be able to prove himself, his abilities, to find himself in this life. Everyone has a chance to reveal their divine nature. The body's reserves are hidden and need to be activated. If you prefer action to words, give it a try.
Human Self-Healing Institute helps everyone to reveal and realize their potential inherent in nature. This is not only about health, but also about the development of intuition and other creative character traits. A person himself can change his inner state and even fate., Is the basic principle of the institute. Norbekov does not set himself the task of influencing someone's opinion, attracting attention to himself, he simply shares his best practices and achievements, and the person makes a choice. You don't have to try to understand how this or that method works, you have to feel.
Norbekov's system includes articular gymnastics, muscle gymnastics, will gymnastics, imagination gymnastics, strengthening immunity, gynecological and urological non-contact automassage, eliminating skin defects (physical rejuvenation), training emotions, restoration of vision and hearing.
"A person has no right to be poor, unhappy and sick"- says Mirzakarim Sanakulovich. He proved the truth of these words with his life.
For people who want to increase their height, there is a special system of exercises - the Berg method. This system allows you to get higher by 5-8 cm.
The technique will help a person at any age. The author of the work believes that in the potential of each person there is an opportunity to become taller.
The technique has millions of followers who share enthusiastic comments. People provide data with positive results by inspiring others.
The way to grow helps anyone who wants to, even if he is already well over 25 years old, and the body has stopped physical growth.
Berg's technique involves three types of work:
Followers argue that the last point is optional. The methodology describes in detail what the simulators should be, but you can increase growth without them.
It is enough to do the exercises and strengthen your faith in the result with the help of self-hypnosis.
Berg Growth Exercises:
| № | Exercise Description | Additional Information |
| 1 | We stretch on our toes with our hands up. We connect our hands at the top, freeze. Then, we get down on the heels, we close our hands behind our back. | The back is straight. Hands stretch as much as possible, to pain in the veins. Running slowly |
| 2 | The head stretches to the shoulders alternately. The goal is to reach the shoulder. It is done slowly, 20 times in each direction | You should start carefully, it is not necessary to reach the shoulder right away, do not damage the muscles, otherwise it will only get worse. Shoulders cannot be lifted |
| 3 | The body leans forward and backward, in front you need to reach with your toes with your toes. This will not work right away, do not strive for a quick result. Stretching is gradual | Do not bend your knees, so there will be no effect |
| 4 | Raise your leg, bend it at the knee, put your foot on the knee of the other leg. In this position, slowly lean forward and return to the starting position. | The exercise is performed 20 times for each leg. |
| 5 | Squats with the leg extended. One leg is pulled out in front of you parallel to the floor, squatted 10 times without removing the leg from this position | The leg is kept straight during exercise, the angle does not change. The exercise is difficult, at first you can do it holding onto the support. Increase the quantity every day, bring it to 10 |
By working on the body and mind, miracles can be performed. Many people were convinced of this, who managed to change their height thanks to this technique.
Mirzakarim Norbekov was born into a large family. The purpose of his life was to study the possibilities of the body.
In addition to the method of increasing growth, Mirzakarim had many different hobbies: he loved to travel, tried himself in creativity: he painted, took pictures.
Sport was the basis of his activities, Norbekov is the owner of a black belt in karate.
Norbekov's technique allows you to increase a person's height by increasing the elasticity of the vertebral discs.
The set of exercises includes strength training, stretching.
All of them are divided into segments, between which special breathing exercises follow:
The technique allows you to see the first results after a week of training. 10 cm is an impressive figure. And the result is quite real, you just need to do the exercises regularly, diligently.
Belief in success is of great importance, so as not to doubt, you should read all Norbekov's materials related to this technique.
Understanding the essence of the action of exercises on the muscular system, it is easier to achieve results.
The technique has contraindications:
Exercises affect the chest, back. Shoulders, lower back are involved. In addition to the main set of exercises, a load on the entire body is required.
The method of increasing height by correcting shoes works flawlessly. If you need to impress friends or acquaintances, the height extension insoles are perfect.
They can be worn to work, used for business meetings, dates.
For men, short stature means an inferiority complex. Such a man will feel uncomfortable next to a tall girl.
Women of short stature, as statistics show, are more prone to aggressive behavior.
To boost your self-esteem, use the Height Increase Insoles. The size varies from 2 to 8 cm.
There are drugs that enhance growth function. It's great if they are accepted by a teenager, or a person under 25 years old.
After the body stops growing, it will not work to get taller using medications:
These drugs are taken by professional athletes. The increase in growth occurs due to the fact that the drug helps to better absorb calcium.
Other positive aspects of drugs: strengthening immunity, getting rid of body fat, increasing metabolism.
Highgetropin also has a positive effect on the activity of the cardiac system. This is important for professional athletes, given the amount of physical activity they endure on a daily basis.
Important! All medications have contraindications! Consult your doctor.
The easiest way to increase your height is to exercise according to one of the existing methods. Other methods are less effective.
Gymnastics for the eyes is part of Norbekov's program to improve health through a set of physical and meditative exercises.
Feature of the technique in that it is based on the principles of Eastern teachings, in which spiritual and physical health are interconnected.
According to Norbekov, the mechanism of recovery is triggered by positive mental images, so those who want to take off glasses and lenses should stop considering themselves sick, tune in to success and practice the proposed program every day.
If the spine does not receive its daily payload, it loses flexibility. A "shell" is formed, which constrains movement and disrupts metabolic processes. An increase in urea in the blood and in the brain tissues causes hyperopia and other organ diseases.
The main instrument of work is the creative spirit.
Norbekov describes the mechanism of the healing process as follows:
volitional effort - "muscle corset" - mood - faith - success.
When we straighten our back and smile broadly, thoughts and emotions are also forced to change direction, as they are closely related to the muscles of the body. A good emotional state through the blood enters the brain and affects the general condition.
By directing our mind's gaze to a specific area or a diseased organ, we trigger the connection of additional receptors. Every cell in the body responds to signals from the brain. Imagining ourselves as energetic, healthy and strong, we start the process of restoration of vision and health of the body as a whole.
1. Starting the process (2-3 days)
2. Restoration of vision (2 dpt and less - 8 days)
3. Adaptation to normal vision, the emergence of a conditioned reflex (20-40 days)
You need to straighten your shoulders, straighten your back, and smile to signal your brain to create positive emotions. The main thing, according to Norbekov, is not the technique of doing gymnastics, but the inner psychological attitude to the result. Exercise 30 to 60 minutes a day. Remember to take off your glasses.
1. Keep your head straight.
3. Draw an imaginary line to the crown.
4. Lower your eyes, as if "looking" into the throat.
1. In the same position, look to the left.
2. Continue it mentally behind the left ear.
3. Also look to the right.
In oriental practices, it is known that there are energy channels and centers on the body that are associated with internal organs. Norbekov believes that it is possible to influence vision by drawing imaginary lines to these channels.
1. Without changing the position of the head, move your gaze from the bottom up from the left corner to the right.
2. Then to the right corner below.
3. Diagonally to the left to the top corner.
4. Do the same movements in reverse order.
5. Blink quickly.
1. Using the same principle, outline the figure eight
2. Drive left and right several times.
3. Blink to relieve tension.
1. Concentrate both eyes on the tip of the nose.
2. Look in front of you and try to see objects on the sides with peripheral vision, without changing position.
3. Focus on the bridge of the nose, look forward, left and right. Repeat the exercise.
1. Place your index fingers near the end of your nose.
2. Focus on your fingers.
3. Spread your fingers in opposite directions, watch them with peripheral vision.
1. Keep your head straight, imagine a gold-colored dial.
2. Slide your eyes around the circumference of the watch, noting all the numbers.
It is important to move smoothly, avoiding angularity. According to ancient Eastern knowledge, an uneven circle when moving the eyes is a sign of disorders in the body.
The second option is performed with the head thrown back. Repeat both options to the right and to the left. Remember to feel joyful and confident in your success. Strictly follow the order of the exercises and the stages of their implementation:
1. Open-eyed movement
2. Moving with closed eyes
3. Mental movement of the eyes
1. Close your eyes.
2. Feel warmth in the back of the head.
3. Hold the sensation for 20 seconds. Repeat 2-3 times.
4. Slowly move the sensation from the back of the head to the eyes, then back (5-10 times).
5. Perform all actions with open eyes.
Do the steps of exercise # 8, first with a tingling sensation, then with a cold sensation.
Work with sensations in the same way, replacing linear movements with spiral ones. From the back of the head to the eyes, rotate in a narrowing spiral, back - along an expanding one. Rotation can be done in any direction.
Start it only after you have mastered the movements of heat, cold and tingling well.
1. Choose any item from your home furnishings. Move as far away from him as possible.
2. Consider the subject, looking to the right and to the left, for half a minute (3 times).
3. Turn to the other side and look at another distant object.
4. Return to the starting position, repeat the steps.
Norbekov leads an exercise to train the accommodation of the eyes - the ability to see objects at different distances. Performed 2 times for 10 minutes in the morning or afternoon. The break in classes must be at least 2 hours
1. Stand or sit by the window
2. Glue a three by three cm picture on the glass, preferably in green tones. The distance from the eyes to the image is about 25 cm.
3. Find an object outside the window that you see vaguely.
4. Hold your gaze at the picture.
5. Move your eyes to a distant object.
6. Return your gaze to the drawing on the glass.
1. Sit comfortably on a chair, straighten your back, hands on your knees.
2. Breathe in through your nose, feeling yourself inhaling coolness and exhaling warmth.
3. Move this sensation to the eye area.
In the East, since ancient times, eyes have been treated with sunlight. The lesson is held in the morning or evening, when only one half of the sun is visible. It is strictly forbidden to look at the sun in the middle of the day, as well as to stop your gaze at one point.
1. Every day look at the sun to tears without blinking. During the first week, the lesson lasts one minute, in the second week up to two minutes. Gradually work up to 10 minutes a day.
2. Find a place that is partially shaded and well lit by the sun. Take a position in which your face is half in shadow. Turn your head so that the sun shines alternately on both sides of your face.
3. Breathe evenly. Smoothly performing a turn to the left, mentally say: "The sun is coming!" Turning to the right - "The sun is leaving!" Start at 1 minute and work up to 10 minutes a day.
4. Stand on the light side, direct your face with closed eyes towards the sun and turn your head and torso to the sides, slightly raising your heels. Mentally pronounce the words: "The sun goes to the left, then to the right, again to the left ..."
5. Take a stable position, staying in a sunny area. Cover one open eye with your hand. Tilt your head and turn your torso, look at the ground, quickly blinking your eyes. We do the same movements with our face raised to the sun.
1. Rub your hands, place in the solar plexus area. Raise them up to your eyes without stopping rubbing.
2. Place the rounded brushes on top of each other. The fingers should be aligned on the forehead. The angle formed by the palms is located on the bridge of the nose. The fingers are drawn together so that they do not touch the eyelashes, and the sun does not penetrate to the eyes. Cover your eyelids.
3. Relax the muscles of the face, shoulders, arms, torso. Look back.
4. Look at darkness or images and objects that arise in imagination.
5. Move your thoughts to the navel area. Relax and feel love for your eyes, body and life.
6. Shift attention and similar feelings to the area of the liver. Then to the kidneys. Feel the body responding to you with gratitude.
7. Release your arms, relax all the muscles in your body. Imagine a pleasant morning landscape.
8. Open your eyes while maintaining a sense of peace.
Detailed instructions for Norbekov's gymnastics are given in the video:
When working with the table for vision correction, do not forget about the "muscle corset" and high spirits.
4. If only one eye is poorly seen, cover the other.
5. If the characteristics of the eyes are different, work with them alternately throughout the day, covering them with a bandage or hand.
6. In case of retinal diseases, increased intraocular pressure, clouding of the lens - work in the same way, paying more attention to relaxing exercises.
1. Start viewing from the first line.
2. Identify a line that meets the following conditions:
3. Implement the "muscle corset" scheme - emotional uplift - faith - result.
4. Observe the improvement in vision and hold the attitude for 10 minutes.
Before starting work on the Norbekov program, you should study and comprehend the following rules.
1. Do not jump to conclusions in the first days of class.
2. Don't listen to pessimists
3. Do not be distracted during training
4. Do not over-voltage
5. Do not train "on the machine"
6. Do not exercise when you feel hungry, sleepy or tired.
7. Do not delay the healing process
1. Start every morning with a sense of contentment and joy.
2. Disable Mind Control
3. Tune in to a positive result
4. Repeat the affirmations aimed at recovery: "I am healthy ... I can do anything ... I am happy ..."
5. Visualize your ideal image
2. Exercises # 1-7 - at least 1 time per day for 10 minutes
3. Relaxation exercise - 1 time 10 minutes
4. Working with the table - in the morning and in the afternoon
5. Solarization - maximum 10 minutes in the morning
6. "Breathing" through the eyes - if possible during the day
7. Exercise number 13 - 2 times a week no more than 10 minutes
At the beginning of training according to the Norbekov system, deterioration of the eyes is possible, no more than a day. This is a normal reaction of the body, since recovery occurs through a temporary exacerbation of the disease. Those who are registered with specialists and take medications should not stop the course of treatment or change the dosage on their own.
Norbekov's program affects the emotional and mental state, it cannot be used in the following categories:
Recovery completely depends on the will of the reader, and this moment is key in determining the effectiveness of Norbekov's method. The key to the success of treatment lies in the patient's interest and involvement in the training process.
You can buy M. Norbekov's book - The entire "Fool's Experience" in one book, you can - here.
You can download it electronically here.
GET A GIFT - FREE - BOOK BY W. BATES "IMPROVING VISION WITHOUT GLASSES" In pdf format
for details click on the picture
CHAPTER 3
Practice of the Norbekov system
A short excursion, allowing the reader to independently master the key techniques of the self-healing technique 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 physical health, taking into account modern developments, and consists of a sequence of physical and meditative exercises, which train the body and educate the will of the student in a certain way. Now it is used by many doctors in Russia, Israel, Germany, and the United States. The essence of the technique is the active involvement 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 perfectly helps to heal such severe ailments as ulcers, chronic diseases of the gastrointestinal tract, dysbiosis, bronchial asthma, diabetes mellitus, thyroid diseases. In addition, it helps to overcome diseases that are considered incurable in official practice. These include: neuritis of the auditory nerve, optic neuritis, benign neoplasms (especially gynecological, such as a cyst or myoma), etc.
Warnings
1. Already at the initial stage of training, your body will begin to overhaul the unhealthy organ and thoroughly disturb it. It may seem that the disease has become aggravated. Fortunately, such an outbreak usually lasts no more than a day.
2. Those who are under the supervision of a physician, in any case, should not arbitrarily reduce the dose of drugs, and even more so stop taking them. This can be done only with the knowledge of the one who is watching you. The warning especially applies to those who are sick with hypertension, bronchial asthma or diabetes mellitus, as well as those who take hormonal drugs.
Contraindications
Suffering from severe mental disorders and registered with a psychiatrist;
Suffering from severe oncological diseases;
Suffered myocardial infarction, stroke;
Have 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 required.
The physicians of the Ancient East considered the disease as an imbalance between the forces of external influences and the defenses of the body. A correct lifestyle maintains this protection at the proper level. The disease indicates that the defense in some 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 enemy's camp, then everything will happen without us. The enemy will certainly be completely defeated, because our internal energy resource is practically inexhaustible.
Three postulates of the method
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 medications, 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. Restoring peace of mind with the consolidation of this quality for indelible times.
2. Launching the self-healing mechanism (enduring youth).
3. Increasing the body's resistance: strengthening the immune system; normalization of metabolism; normalization of the nervous system and psyche; restoration of sexual potency and the achievement of harmony in the field of intimate relationships.
4. Elimination of scars, scars, adhesions, hernias, stretch marks, age spots (except moles).
5. Rejuvenation of the face and neck, body shaping, weight normalization (for women - improving the shape of the breasts).
Key elements of the method
(warm-up,
breathing meditative gymnastics)
The material is divided into lessons in the order in which it is given in the seminars.
First lesson
Training schedule. Prohibitions and commandments.
The classroom course is calculated for 10 days. In case of 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 be devoted to 30-40 minutes a day. You should exercise 3-5 days a week (resting 2 days in a row). The warm-up should take no more than 15 minutes.
Stages of work
1. Mastering the technique, launching the cleaning mechanism (the foundation for future success),
2. Mastering the basic exercises (the beginning of the 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 with clever people.
3. Do not get distracted during class.
4. Don't turn yourself into a mechanism. Remember the meaning and purpose.
5. Do not overexert yourself. Work until you feel a little tired.
6. Do not start exercising if you are hungry or tired.
7. Laziness and passivity are unacceptable things. There is no excuse for them.
Commandments
1. Live all day in a state of joy, happiness , flight.
2. During class, do not allow the brain to analyze, reflect. Free your mind from conventions and limitations.
3. Tune in to complete recovery.
4. Repeat as often as possible - both mentally and aloud: "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 outwardly.
6. Always raise the bar slightly when preparing to take 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 classes). It includes: an 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)
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 smells.
Rice. 1. Position of fingers during massage
biologically active points
Massage is carried out with the help of three fingers (Fig. 1) - index, middle and ring (8-10 movements per point). You can also use one thumb (fig. 2). The direction of exposure is strictly vertical - without rubbing movements. The strength of the impact should be such that a sensation arises between painful and pleasant.
Massage prepares the body for basic exercise. It activates the structures of the subcortical structures (hypothalamus, pituitary gland, 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, down to our behavior and emotional state, depends on these structures.
The order of work (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 fossa?
Rice. 3. Biologically active points of the face
5) a point just above the hairline "in the fossa at the outer edge of the trapezius muscle (where the depression is felt);
6) the point between the external auditory canal and the edge of the mandibular articulation (in the area of the ear tragus).
Ear massage
The auricle is a very curious attribute of our body. Currently, there are 170 biologically active points located on its relatively small surface. The accessories of the right half of the body are usually projected onto the right shell; to the left - to the left, although cross-projection occurs in a small number of people.
The sequence of works (8-10 movements in each reception):
1) we pull the earlobe with moderate force from top to bottom;
2) we pull the auricle upward from the ear canal;
3) we pull the middle part of the auricle from the ear canal to the outside;
4) rotate the auricle clockwise;
5) rotate the auricle counterclockwise.
There are also a large number of active points and zones on the soles of our feet, corresponding to various organs and areas of our body. Try to walk barefoot more often, massage your feet from time to time.
Exercises for the eyes
Beneficial for neuroses, hypertension, increased intracranial pressure. Each movement (without tension, freely, without squinting) is repeated 8-10 times.
1. Vertical movement. Eyes go up (we
as if trying to look from the inside at our own crown), then down (“looking” at the larynx).
2. Horizontal movements. The eyes go left and right. The movements are light, as if playing.
3. Circular movements of the eyes - first clockwise, then counterclockwise.
Spine exercises
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 regenerate) immediately begins to grow. Anyone can "grow" a young spine for himself, no matter how old he is. Students after regular training noticeably increase in growth.
We train each spine in turn (cervical, upper thoracic, lower thoracic and lumbar). Basic movements: flexion-extension, compression-decompression (squeezing and unclenching), twisting, twisting. Each movement is performed 8-10 times. We breathe only through the nose, training the mucous membrane and blood vessels. Cervical spine
1. "Feather cleaning". The chin slides down to touch the chest. The head follows the chin. The neck is somewhat tense. The bird is cleaning the feathers.
2. "Turtle". The head leans back smoothly and touches the back of the head. In this position, we are trying to pull her into the shoulders vertically. This is followed by a smooth tilt of the head forward. In the same way (strictly vertically) we pull it into ourselves. The chin is pressed to the chest, his super task is to touch the navel. At first we work effortlessly, then with light exertion. We do 8-10 movements in each direction.
3.
Head tilts to the right and to the left with shoulder fixation.
The spine from the coccyx to the back is constantly straight. Movement-navi, the shoulders are absolutely motionless. We tilt our head, effortlessly try to touch the shoulder with our ear (8-10 movements in each direction). Do not be embarrassed if you have not achieved the wrong goals. Over time, you will be free to do it.
4.
"Dog". Imagine that you have an invisible axis of rotation passing through your nose and back of your head. Adhering to it, we begin to turn our 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 behind him (all the way, as if trying to see, what there is going on behind us). Each time, try to win back one millimeter or another, but without much effort, remembering that you are not an owl after all. We do 8-10 movements in each direction.
6. "Pumpkin". Circular head movements that combine the previous exercises. The neck serves as the tail of a pumpkin. The pumpkin head rolls over the shoulders. Without overstrain, but with sufficient efforts of the cervical muscles, we perform consistently mastered elements. "We clean the feathers", we take out the shoulder with the ear, "the turtle" - the chin touched the chest, striving for the coveted navel, then we move to the other shoulder, touch it with the ear, then the back of the head went to the back - we pulled our head, as if into a shell, - and moved on to the next shoulder.
Upper thoracic spine
1.
"Frowning hedgehog". The shoulders are forward, the chin is pulled up to the chest, the arms are clasped in front of you (palms cover the elbows). The loin is motionless.
With the chin we reach the chest, without lifting it, pull it to the navel. The top of the spine should bend like a bow. At the same time, evenly set shoulders go, slightly straining, forward towards each other. Imagine what's on the back
we have - from the neck to the shoulder blades - needles popped out.
The hedgehog doesn't like something, he bristles. All attention is to the upper thoracic spine.
We try to bend it better. We go to the opposite 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 our back, in no case raising our shoulders. In this position
trying to bend the upper back.
2.
"Scales". The bent hands 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 increase the bend a little. We do the same in the other direction. All attention is to the spine. We start to enjoy the movements. We breathe freely. Leaving the starting position is exhalation, returning to it is inhalation.
3. Raises and falls of the shoulders. The head is motionless, the back is straight, the arms are at the seams. Lowering your shoulders, pull your 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 be convinced of this in practice.
4. "The little train". Let's turn into this well-known means of transportation. With our hands at the seams, imagine that our shoulders are wheels. We set off on our way - gradually, without haste and expanding the range of circular movements. Revolution per second - and not
puff! We breathe evenly, calmly. Remember the spine.
5. Tilts to the left and right (hands at the seams). We work while standing. Hands are tightly pressed to the body. We start to do the slopes. We do not tear our hands off the body, we pull them down one by one. The super task (naturally unattainable) is to touch the feet with the tips of the toes. The secret is that the upper part of the spine, which we train, bends when the arms are fixed in the position "at the seams". We do 10 movements in each direction. Slope - you doh, rise - inhale.
6. "Spring". The spine is straight, we make a movement with the coccyx, as if scooping up water, and we fix the pelvis in this position. In this position (with a rigidly motionless pelvis): a) squeeze the spine like a spring; b) we stretch it.
7. Twisting. The spine, except for the upper thoracic region, is rigidly immobile. Hands on shoulders, looking straight ahead. In this position, we are trying 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 out all over the back - from the neck to the waist. The pelvis is rigidly motionless. Reverse movement. We stretch our little head upwards 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 while sitting on a chair or on the floor. Hands hold on to the seat of the chair, the back is vertical. Beginning to lean towards you
dohe, trying to bury his nose in his own navel, while inhaling, the back straightens. We spend 5-6 seconds for each movement. We do 10-15 movements without serious effort. When bending backward, the spine goes 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 backward movement (deflection of the spine forward), "open spring". At the same time, we rotate the shoulder joints forward. We do the same, 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 our elbows as close as possible, imagining that our fists are sinking deeper into the body. The spine arches like a drawn bow (fists are arrows). In other words, the position looks like you are about to make a bridge. In this position, we try to bend the spine a little more. Reverse movement. Begins to "slouch", 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 at the back of the head, the right is along the body. In this position, we make bends to the right, then in the same way - to the left, each time making additional efforts.
6.
Rotation of the spine around its axis. Read the description carefully! We work while sitting. The back is straight and in line with the head (back of the head). We turn the shoulders and head to the right. Be careful: basic actions
will begin only now! Turning all the way, we make small forward movements, each time with a slight effort trying to win back the extra centimeters. At one turn (20 seconds), we perform 10-15 such movements. We repeat the exercise one more time. Then we do the same exercise twice on the left turn. We do not hold our breath, we breathe freely.
7.
Twists. We fix the pelvis, hands - on the shoulders. From this position, we proceed to twisting.
We take our eyes to an arbitrary direction (as if trying to see what is behind us), then turn our head next, then the shoulder girdle.
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 (we stand straight); b) with an inclination forward (approximately 45 °); c) with a deviation back (at a slight angle).
Lumbar spine
1. "Skier"("skater"). Hands behind - on the lower back. The back is straight, we look in front of us. 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 whole 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. Deflection while standing. Legs - shoulder-width apart, fists - in the area of the kidneys, we try to bring the elbows as much as possible. As soon as the fists rest on the lower back, we begin to gradually lean back. First comes
head, then in stages - back. The whole body is a bow of the balance, where the line "elbow - fist" is the axis of balance. The head and back are on one side of the arch, the lower torso and legs on the other. Bending over with your whole body and not holding your breath, pull the back of your head to your heels.
4. Frontal tilt while sitting. Our task is to touch the knees with our nose. Hands are along the hips, we begin to tilt. Having reached the limit, as usual, we add an effort to grab a centimeter or two. We do 3 inclinations - to the right knee, to the floor between the knees, to the left knee, making 10-15 movements. Do not be embarrassed if the goal seems achievable at first. When we begin to touch our knees freely, try to "peck" the rug.
5. Back bends with arms raised. We work while standing. Feet shoulder-width apart, arms above your head, fingers locked. We breathe freely. We train the entire spine. Without bending our knees, we begin to lean back. Having reached the limit, we add effort. We concentrate our attention 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. Likewise
we tilt in the opposite direction.
7. "Inspection of the heels." Turning over your left shoulder and bending back slightly, begin 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. Bends with shoulder turns. We bend 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 turn your shoulders as much as possible. Over time, try to "touch your back to your knees." Don't strain too much. In the same way, we perform the exercise for the variant when the shoulders tend to the toes.
9. Twists. They are performed similarly to those described above, but the entire spine is involved in the work. We work both clockwise and counterclockwise.
Vertical simple. We look away. Followed by the head, neck, shoulders, the entire spine. So, the legs and feet are motionless. Hands on the forearms. The knees are slightly springy. We add some effort. Tilted forward. Back
straight, do not throw the head back 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 tilted back. They took the "bridge" position and "twirled". First one way, then the other. Side simple. Leaned to the right and "twirled" to the right. We make the left twist in the same way. The look goes down and back. Lateral reverse. Leaned to the right, and "twirled" to the left. The gaze slides to the ceiling and further back.
After working with each spine, we relax by doing breathing exercises. Straight arms (razdva) on inhalation raised up, lowered (three or four) with holding the breath. Again raised your hands (one or two) - exhale, lowered (three or four) - exhalation is over. We do all this 3-5 times.
A useful reminder: you should train with pleasure, admiring yourself.
Exercises ala joints of hands and feet
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 to the right-left, back and forth.
2. Elbow joints("Harlequin"). The shoulders and shoulder joints are motionless, the arms hang down. The elbows freely (as on hinges) oscillate.
3. Shoulder joints("Propeller"). The hand, freely lowered, is rotated in the frontal plane in front of us until a feeling of heaviness in the hand appears. We train both shoulders alternately. We rotate each hand clockwise, then in reverse
side.
4. Feet: a) we pull the sock (towards ourselves and away from ourselves), making small oscillatory movements; b) we stomp, shifting from foot to foot, on the outer sides of the feet, on the inner sides of the feet on the toes, on the heels; c) alternately with each foot, we make rotational (in both directions) movements.
5. Knee joints(we work while 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 are bent and unbent (like a spring).
6. Hip joints: a) we take the leg to the side (by 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.
Respiratory 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 mouth. We remove extraneous thoughts. Imagine a circle or square and push them there, one by one, like into a trash can. We breathe calmly ~ (6 seconds for inhalation, b - for exhalation, with a two-second pause between them). While inhaling, we mentally say "v-do-o-x", while exhaling, "v-y-d-o-o-x". With each inhalation coolness washes over 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 exactly there. Cool - warm, cool - warm ... We take 5-10 breaths and exhalations, enjoying how wonderful our thyroid gland breathes. We transfer the breath to the area of the solar plexus. Let it breathe calmly and serenely.
Next stage. We turn our hands on our knees, palms up. We breathe through the palms, feeling cool with each inhalation, and warm with each exhalation. Then we try to breathe through our feet, Then
we arbitrarily give breath to any of our not very healthy organ (but not in the region of the heart or head). We caress him with our inner gaze, share our mood with him.
In the long term, you must gradually learn to evoke a joyous image of youth from the depths of your being. Remember the smell of the sea wind, forest thicket or garden after the rain (or imagine something of your own that relieves fatigue and awakens hope). Do not let this sensation 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 warmth, tingling,
cold - T, P, X. Removal of scars)
Lesson three
Warm-up + breathing meditative gymnastics + training of imaginative thinking + work with T-, P- and X-sensations + work with emotions.
Training of imaginative thinking
The training below is based on extracts from the book by Roberto Assagioli *
Pupils are invited, with their eyes closed and not being distracted by anything outsider, as vividly as possible to present the items listed below.
Visual row
The fountain pen slowly writes your name on the paper; a fountain pen draws a circle, triangle, square; again a circle, a circle, a circle turns into a ball - first light gray, then it becomes white, turns pink, becomes orange, shining, like the sun; in front of you "- your favorite flower, take a good look at it; imagine the people you love.
1
Assagioli R. Psychosynthesis. Theory and practice. From a mental crisis to the higher I. - M .: Refl-Book, 1994.
Tactile row
You are stroking a cat or dog (feel their fur); you shake someone's hand (feel the shaking); you touch the first snow, your favorite flower (you are afraid to crush it), the bark of a tree, or a stream of water. Try not only to mentally feel the touch, but also to see what you are touching. Repeat the exercise with your inner vision turned off.
Olfactory row
You breathe in the smell - your favorite perfume, gasoline, your favorite flower, the air in the pine forest, the smoke of the fire, the sea.
Dynamic series (mentally imagine the movements of your body)
You are driving a car; do your favorite sports (swimming; football, etc.); walk, then run along the beach along the surf line (mentally imagine every movement of our muscles).
Flavor range
You are eating a banana; drink sour milk; you savor your favorite dish with your favorite wine (mentally feel not only the taste, but also the density of the food or drink).
Auditory row (eyes must be closed)
You hear the noise of traffic, the noise of rain, the voices of children at play, the noise of a wave running ashore, the ringing of a bell slowly dissolving 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)
We close our eyes and completely relax. We arbitrarily select any part of the body (except for the region 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. Repeat the exercise several times.
Tingling (P)
Work similar to work with T-feel. Imagine that you have “spent” some part of the body, and now goosebumps are running over it. Or maybe this place is treated with thousands of small needles or there is a slight chill. Find the tingling pattern that is closest to 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). It can be the same one where you worked with T or P. There is a cool breeze, and this place is not covered by anything, or it is still wet after swimming, or you put a piece of ice on it. Find an image of coldness that is more pleasing to you. If you are immediately able to induce 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.
Dealing with emotions
Hunched over, hunched over, arms hanging limply! The corners of the mouth are lowered, the eyebrows are drawn together with sorrow. After a while, listen to yourself. Consider the thoughts that come to your mind. Surely this is something unpleasant - memories of old grievances, defeats, miscalculations. But you just didn’t think about these things. You were pushed towards them by your posture and facial expressions.
Now straighten up, throw your head up and straighten your shoulders. Take a deep breath of relief, as if you just dropped a heavy load. Aren't you smiling already? You remember something pleasant, your soul becomes joyful and easy. Your posture and posture also pushed you to this joyful lightness.
Let's complicate the exercise. Let's enter the role of the unfortunate person again. They lowered their heads, took deep and convulsive sighs several times. You seem to have sobbed, and involuntary tears came to your eyes? Don't hold back. Remember, remember your most bitter disappointments and losses. Cry, cry, it's not a shame, resentments go away with tears! Remember your childhood! Try to cry inconsolably and deeply!
And that's enough for that. Stop. Remember how quickly children's tears dry. Straighten up, straighten your shoulders. Take a deep breath. Smile for 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 some hilarious incident. And another! And the third! You do not have to fumble in your memory, it will throw them up to you. Laugh out loud, do not hold back, this is also not a shame. Laugh like in childhood - carefree and heartily!
And again, abruptly go 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 + emotion training + work with T-, P- and X- sensations (achievement of 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 words
Disease is a mountain. Healing is the path to the top from dark gorges filled with fear. Forget about the diagnosis you once received. It’s not some organ that hurts, your whole house is crumbling. Why? Because you treated him like a lodger and looked after him badly. Remember firmly: any ailment of yours is an adaptation of the body to the conditions in which it is placed by you. Do not exchange one drug for another to heal your body, change your attitude towards it.
Emotion training- repetition of the passed material.
Basic exercises (work with T-, NS-, X-sensations) Lower body (up to the navel)
We call the image of heat. We are on a sunny beach (but our torso is hiding under a large fungus or umbrella) or we are enjoying peace, sitting in a hot bath ... Find your object image of warmth, from which it is easiest for you to isolate a pure T-sensation. Do not force yourself, do not strain. Work lightly. We hold the sensation for 80 seconds, repeat the exercise three times.
Also, three times we call and hold in the 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 to go further. You went ashore, and then a breeze flew in ...
Rice. 4. Calling sensations T, P and X in specified parts of the body
Spine
We start with warmth. Imagine that your spinal column warms up from the inside, as if heat moves along it from above - from vertebra to vertebra, to the coccyx itself - and rises back (30 seconds). Warming width - 10-15 centimeters. Similarly, we work with P-sensation, and then - with X. Do not forget that sensation P should be caused only between T and X or add it to them.
Arms and shoulder girdle
We evenly fill this volume of the body with warmth, not caring what is located in it (but in no case do we lower the sensation to the level of the heart, mentally bypass it!). We 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 mastering new material.
Liver and kidneys (starting the cleansing mechanism) First of all, imagine well 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 a gentle, pleasant, healing warmth comes from its depths. We hold this sensation 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. We will mentally imagine where they are located, and direct all our attention, care, love and tenderness there. We are courting the child. No one can caress a baby better than we do. We keep it warm for up to 30-40 seconds, then let it go. 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. So take your time. Better to spend on its development is not odsh | a day, but two or three. Overheating and hypothermia are unacceptable!
Necessary reminders
1. During the lessons, you should not think about anything extraneous or analyze your mistakes. Analysis during training is always a brake and a cause of new mistakes. Find the right solution intuitively.
2. The shades of your sensations can be very different, depending on your natural characteristics, character traits, etc. Do not expect too bright "pictures", sometimes the most pale "sketch" is also quite an acceptable option.
Lesson five
Warm-up + breathing meditative gymnastics + emotion training + challenge and movement of key sensations in specified areas of the body + collection of key sensations from the whole body to an unhealthy organ, their concentration and subsequent dissipation + + improvement of vision and hearing (those who do not need it, work with an unhealthy organ) + removal of scars (trial work) + + meditative gynecological automassage
What a person does not understand, he does not own.
Goethe
Sensations T (heat) and X (cold) train the vessels. The image of warmth expands them, the image of cold makes them shrink. Sensation 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 tuning in with the whole being to the 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 carry it out except you, but also in that it has access to any corners and organs of your body.
Removing scars (starting a rejuvenation program)
Eastern medicine has been practicing their elimination for thousands of years. The "age" of the scar (subcutaneous tear, trauma) does not matter. Remember: not a single student has ever been defeated along the way. Mentally, we begin to warm up the area of the scar - from the sides, top and bottom along the entire length, and most importantly - from the inside. Having received a stable T sensation, 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 sensation P to T, enhance the total sensation as much as possible, imagine how the vacant places are occupied by newly born delicate cells, and once again enhance the sensation 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 hold the resulting image for some time at this level of intensity, 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
If you feel twitching, burning or severe itching in the area of the scar - great! This means that your fabrics have begun rebuilding. The formula for the "cooling" effect looks like this:
X + X + 2X + 2XP + 2XP + HP max
The stronger the feeling, the better for the cause. Ideally, image T at the last stage of exposure should exude heat, like a red-hot poker, image X - chill the skin almost to numbness, image P - cause an intolerable desire to scratch. This is the only exercise where your hands are "untied" - do not hold yourself back.
By forcing your body to remove this or that scar, you simultaneously give it a general order to return to those forms that it had when it was "younger", that is, you start a rejuvenation program in it.
General Reminder
To achieve a goal, you need to clearly imagine it. The image of youth and health is your idea of the goal. Without it, all exercises and training lose all meaning.
Attention! Dear Readers! Until now, many positions of the self-healing methodology (and especially those related to working with sensations T, P, X) have been presented in a volume sufficient so that, having mastered the basics of the methodological technique, you can independently begin to correct your vision or hearing and conduct several sessions of meditative gynecological auto massage. Guidelines for these activities are provided in the following section, and how to relate them to the practice of the methodology is indicated in the syllabus for each lesson. Further lessons on this method will be said only in a concise manner, so that, without taking time from those who are already familiar with the book "Norbekov's Lessons" in detail, still satisfy the curiosity of the uninitiated.
The table below, compiled from statistics, helps students navigate how they are doing. 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 dispersion of sensations; three-plane processing of an unhealthy (except for the heart and brain) organ; "rubbing", "spiral"; working with scars) + improvement of 1 vision and hearing + meditative gynecological auto-massage.
This day of training marks 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 can begin to come out of the kidneys and gallbladder of the healer along with urine. "Trifle", 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 how to deal with these issues.
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 "bustling 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 student's condition: sleep - quality; appetite - good or just great; mood, well-being - improve day by day; bowel function - has come or is returning to normal; sight, hearing - undoubted progress; the functions of the unhealthy organ are restored (after a short crisis); scar - disappears slightly; perception of delicate sensations (for women) - there are positive shifts.
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 on the return of youth and final recovery) + emotion training (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- trefoils and a large circle + improvement of vision and hearing (offset) + facial rejuvenation.
Lesson nine (continuation of the eighth lesson)
Warm-up + breathing meditative gymnastics + training of emotions (complete merging with your ideal image, intuition) + the first set of meditative exercises (against the background of youth meditation) + shamrocks + large 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 main material, women are given practical advice on achieving harmonious unity in the family (extract 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 of vision and hearing (twice, the second time - credit) + large circle + shamrocks + work with the image of the third hand + face rejuvenation + meditative gynecological auto-massage.
In addition to the main program, a series of exercises that increase male potency are given, and the ancient Chinese technique of locking the semen (jin) is presented.
Lesson eleven
Warm-up + breathing meditative gymnastics + training of emotions + the first set of meditative exercises (against the background of meditation of youth) + improvement of vision and hearing (if necessary) + large circle + shamrocks (second set) + body shaping (work with the image of the third hand) + face 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 to rejuvenate the face + work plan for the future.
We hope, dear readers, that while working with the key positions of the self-healing method, you did not encounter insurmountable difficulties and were convinced of the effectiveness of the proposed workouts on your body. We strongly recommend that you complete the full self-healing course. In the final section of this work, detailed instructions are given on how, without resorting to any drugs, you can improve your vision or hearing (the weakened functions of these organs in a short time come 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 student's psyche and opens up new prospects for her in the field of intimate relationships.
The most inquisitive and aspiring students to the unknown, with due care, are allowed to replenish their own health 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. Dear readers, you have a rare (but quite real) chance to join the number of these chosen ones.
M. S. Norbekov (Mirkazarim Sanakulovich Norbekov) is the founder of the Institute of Human Self-Healing, a representative of alternative (alternative) medicine, the author of several books on improving the spine and the whole body. Norbekov believes that the basis for the treatment of many diseases is not only regular physical activity according to the method he developed, but also the stabilization of the psychoemotional state of a person, without which it is impossible to completely 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 pain in the back and joints, but also help cure hypertension, get rid of constant fatigue syndrome and understand how you can improve and develop at home.
According to his method, Norbekov considers the main task of classes 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 the "doctor of philosophy and psychology" (as Norbekov himself 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 tasks of Norbekov's classes are:
Methods of physical correction of diseases of the spine are combined with psychotherapy and autogenous influence aimed at eliminating the stress factor and increasing resistance to the influence of external situations.
Important! In order 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 the exercises exclusively in a positive mood.
In order for the exercises for the spine to be not only effective, but also safe, it is necessary to adhere to certain rules. Norbekov recommends performing exercises for the back and the whole body every day, devoting at least 20-30 minutes a day to training, but an important condition for the formation of positive dynamics is the absence of a stress factor during classes and a good mood. You need 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, you need to tune in to classes using relaxing techniques: aromatherapy, audiotherapy, salt bath. You can just rest a little 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 clinically manifest itself as an increase in pain in the back, painful burning sensation (sensation, that the spine is "on fire"), muscle weakness.
Other tips to 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.
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.
All exercises should be done at a calm pace. The muscles should be relaxed, there should be no jerks or sudden movements. During charging, 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.
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 number 1 | Stretch your arms out in front of you and clench them tightly into fists, then quickly unclench them. |
| Exercise number 2 | Round your upper back and lift both shoulders up (simulating a shrug). Return to starting position. |
| Exercise number 3 | Perform rotational movements with the shoulder body: 4 times forward and the same amount back (this is 1 repetition). |
| Exercise number 4 | Raise one hand up and lead it behind the body, while simultaneously performing the same actions with the other hand, which is below. Change your hand. |
| Exercise number 5 | Put your hands on the lower back (on the lumbar region), spread your legs shoulder-width apart. Perform calm rotational movements with 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 songs and other sounds of nature is allowed.
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The set of exercises given below is useful for cervical osteochondrosis and other pathologies of the spine, localized in the cervical vertebrae. You can do it after waking up or during a break at work to relieve pain and spasm of the cervical muscles.
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Important! Any neck exercise should be done slowly, at a calm pace. Sharp 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 a spasmodic state).
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.
The exercises below are useful not only for improving the spine, but also for preventing pathologies of the pelvic organs, which are attached to the large spinal joints. Such gymnastics is useful for pyelonephritis, cystitis, weakening of the pelvic muscles, as well as chronic constipation associated with insufficient blood circulation in this part of the trunk.
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Performing these exercises regularly will increase the flexibility of the spine, the elasticity of the muscles that support the vertebral 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 what to do, you can read an article about this on our portal.
Despite the fact that the author himself assures that his gymnastics and health improvement program have no contraindications, representatives of traditional medicine warn that in some diseases, such exercises can harm health. Specialists call the following pathologies contraindications for classes:
Persons with chronic heart disease, spine or other recurrent pathologies are best practiced under the supervision of medical workers in specially equipped physiotherapy rooms.
Important! If during exercise in the back or other parts of the body there is a burning, dull or sharp pain, the exercise should be stopped. It is also necessary to refuse to continue exercising in the event of symptoms that may indicate a disturbance in the work of the heart (dizziness, darkening of the eyes, ringing in the ears, shortness of breath, increased heart rate).
Pregnant women benefit from physical activity (in the case of a normal pregnancy) and the absence of individual contraindications, but exercise should be carried out under the supervision of an instructor who can help with a sudden deterioration in well-being.
Exercise 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, as there is no scientific evidence of its effectiveness. However, the exercises that are part of the Norbekov training package can improve the functioning of the spine and reduce the intensity of chronic back pain, as they are aimed at stretching the spinal column and increasing the elasticity of the muscles supporting it.
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