Exercises

5. Initially, practice only the first part (first 4 exercises). After 2-3 months, when you have mastered the first part to some extent, you can gradually move on to the next exercises in the complex, adding one at a time, taking into account your level of proficiency. In this mode, add each subsequent exercise to the last one in the complex. Once you have mastered all the positions, practice the entire complex every morning.
6. Always position the arm you extend forward parallel to the floor, then bend the wrist vertically upward, trying to push the wrist forward as much as possible while keeping the shoulder joint as far back as possible. For the arm you place behind, raise it as high as possible, and bend the wrist, directing the hand toward the floor. Push the wrist as far back as possible, and keep the shoulder joint as far forward as possible.
7. When lifting the leg as high as possible, always flex the foot at the ankle joint upward, pushing the heel forward.
8. Turn your head as far as possible to the left or right.
9. During the exercises, closely monitor the requirements mentioned in the notes. After mastering the entire complex, proceed to perform the positions with closed eyes. Specifically, during the last 10 seconds of each exercise, do it with your eyes closed, and over time, add 10 seconds at a time, gradually extending the duration of each position with closed eyes, aiming to perform all exercises with closed eyes.

The provided complex will become a deep meditation in motion if you add two elements:

• Before starting the exercises, touch the tip of your tongue to the roof of your mouth and maintain this throughout the entire complex.
• The second element is focusing on the image of your hand extended forward (of course, do this with your eyes closed). The exception to this focus point will be the first position (focus on the image of your toes) and the last position (focus on the image of both hands touching).
• In positions 9 and 10, where the arms are placed diagonally, the focus point will be the image of the hand being placed behind.

Excercises descriptions

• Stand straight.
• Keep your legs together.
• Extend your right arm forward.
• Position it parallel to the floor.
• Bend your wrist vertically upward, trying to push your wrist as far forward as possible, and your shoulder joint as far back as possible.
• Place your left arm back, raise it as high as possible, and bend your wrist, directing your hand towards the floor.
• Push your wrist as far back as possible, and your shoulder joint as far forward.
• Tense your entire body.
• Look straight ahead.
• Count to 60 seconds.

• Stand straight.
• Keep your legs together.
• Extend your right arm forward.
• Position it parallel to the floor.
• Bend your wrist vertically upward, trying to push your wrist as far forward as possible, and your shoulder joint as far back as possible.
• Place your left arm back, raise it as high as possible, and bend your wrist, directing your hand towards the floor.
• Push your wrist as far back as possible, and your shoulder joint as far forward.
• Raise your extended left leg as high as possible.
• Bend your foot upward, pushing your heel as far forward as possible.
• Tense your entire body.
• Look straight ahead.
• Count to 60 seconds.

Repeat this exercise on the other side (extend your left arm forward…)

• Stand straight.
• Keep your legs together.
• Extend your right arm forward.
• Position it parallel to the floor.
• Bend your wrist vertically upward, trying to push your wrist as far forward as possible, and your shoulder joint as far back as possible.
• Place your left arm back, raise it as high as possible, and bend your wrist, directing your hand towards the floor.
• Push your wrist as far back as possible, and your shoulder joint as far forward.
• Turn your head as far as possible to the right.
• Tense your entire body.
• Look as far back as possible.
• Count to 60 seconds.

End of the First Part

• Stand straight.
• Keep your legs together.
• Extend your right arm forward.
• Align it parallel to the floor.
• Bend your hand vertically upward, trying to push your wrist forward as much as possible while keeping your shoulder joint as far back as possible.
• Place your left hand behind, lift it as high as possible, and bend it at the wrist, directing your hand towards the floor.
• Push your wrist backward as much as possible while keeping your shoulder joint as far forward as possible.
• Raise your left leg as high as possible, keeping it straight.
• Bend your foot upward, pushing your heel forward as much as possible.
• Turn your head as far as possible to the right.
• Tighten your whole body.
• Look as far back as possible.
• Count 60 seconds.

• Stand upright.
• Keep your legs together.
• Extend your right arm forward.
• Align it parallel to the floor.
• Bend your hand vertically upward, trying to push your wrist forward as much as possible while keeping your shoulder joint as far back as possible.
• Place your left hand behind, lift it as high as possible, and bend it at the wrist, directing your hand towards the floor.
• Push your wrist backward as much as possible while keeping your shoulder joint as far forward as possible.
• Raise your right leg as high as possible, keeping it straight.
• Bend your foot upward, pushing your heel forward as much as possible.
• Turn your head as far as possible to the right.
• Tighten your whole body.
• Look as far back as possible.
• Count 60 seconds.

• Stand upright.
• Keep your legs together.
• Place your right hand behind, lift it as high as possible, and bend it at the wrist, directing your hand towards the floor.
• Push your wrist backward as much as possible while keeping your shoulder joint as far forward as possible.
• Extend your left arm forward.
• Align it parallel to the floor.
• Bend your hand vertically upward, trying to push your wrist forward as much as possible while keeping your shoulder joint as far back as possible.
• Raise your left leg as high as possible, keeping it straight.
• Bend your foot upward, pushing your heel forward as much as possible.
• Turn your head as far as possible to the right.
• Tighten your whole body.
• Look as far back as possible.
• Count 60 seconds.

• Stand upright.
• Keep your legs together.
• Place your left hand behind, lift it as high as possible, and bend it at the wrist, directing your hand towards the floor.
• Push your wrist backward as much as possible while keeping your shoulder joint as far forward as possible.
• Extend your right arm forward.
• Align it parallel to the floor.
• Bend your hand vertically upward, trying to push your wrist forward as much as possible while keeping your shoulder joint as far back as possible.
• Raise your right leg as high as possible, keeping it straight.
• Bend your foot upward, pushing your heel forward as much as possible.
• Turn your head as far as possible to the right.
• Tighten your whole body.
• Look as far back as possible.
• Count 60 seconds.

• Stand straight.
• Keep your legs together.
• Raise your left arm and twist it to the right to the side.
• Align it parallel to the floor.
• Move it as far back as possible.
• Bend it at the wrist, directing your hand upward.
• Push your wrist as far back as possible while keeping your shoulder joint as far forward as possible.
• Extend your right arm forward at an angle in front of you, parallel to the floor.
• Direct it as far to the right as possible.
• Bend it at the wrist, directing your hand upward.
• Push your wrist as far forward as possible while keeping your shoulder joint as far back as possible.
• Turn your head as far as possible to the right.
• Tighten your whole body.
• Look as far back as possible.
• Count 60 seconds.

• Stand straight.
• Feet together.
• Raise your left arm and twist it to the left to the side.
• Align it parallel to the floor.
• Move it as far back as possible.
• Bend it at the wrist, directing your hand upward.
• Push your wrist as far back as possible while keeping your shoulder joint as far forward as possible.
• Extend your right arm forward at an angle in front of you, parallel to the floor.
• Direct it as far to the right as possible.
• Bend it at the wrist, directing your hand upward.
• Push your wrist as far forward as possible while keeping your shoulder joint as far back as possible.
• Raise your left leg straight up as high as possible.
• Bend your foot upward, pushing your heel as far forward as possible.
• Turn your head as far as possible to the right.
• Tighten your whole body.
• Look as far back as possible.
• Count 60 seconds.

Exercise 12

• Stand up straight.
• Feet together.
• Extend your arms behind your back.
• Bend your wrists with your palms parallel to the floor.
• The middle fingers of your hands touch each other.
• Push your wrists toward the floor.
• Extend your arms as far back as possible.
• Tighten your whole body.
• Look straight ahead.
• Count 60 seconds.