Niche teaching. Katsuzo Nishi - gymnastics for the spine and the whole body

“Correct posture is the key to excellent health” - the words of the famous Japanese healer Katsuzo Nishi. He believed that a person, if he himself wants it, is able to cure all diseases. There is a weighty explanation for this statement - he himself created a healing system, thanks to which he lived a long life.

Today there are many methods of treatment of diseases, recovery. One of these is the Nishi system. Some have already practiced it, others have not even heard of it. Let's find out what the essence of the technique is, how it affects the human body.

We all want to live a long, happy life, and most importantly, we don't want to get sick. The famous Japanese healer K. Nishi believed that only through his own efforts a person can overcome all difficulties, always be healthy, which happened to him. As a child, he was given a disappointing diagnosis, the doctors said that he would live at most until he was 20 years old, they shrugged, saying that there was no way to cure.

Nishi was a weak, sickly child. The doctors diagnosed him with intestinal tuberculosis and lymphatic inflammation of the apex of the lung. After the examination, the doctor issued a verdict: “Unfortunately, this child is not allowed to reach the age of 20 years.” As a child, he did not want fancy toys like his peers, he craved health.

Diseases did not leave Nisha either in childhood or in adolescence. They did not allow him to live normally, did not allow him to get the profession of an engineer. Katsuzo realized that he could not achieve anything in life if he did not take care of his health.

He applied various methods of treatment, recovery, followed the recommendations of Fletcher, the author of the nutrition system, thanks to which he managed to lose weight, and then get rich and become famous all over the world, studied Sinclair's works on hunger therapy.

As a result, Nishi managed to develop his own method of healing. She didn't show up right away. The healer gradually improved his methods, selected the best from what was already known to mankind. He called the technique of K. Nishi - Health System. It was made public when he was 44 years old (the average life expectancy of a Japanese of those times).

Many years passed, Nisha, who was predicted to die early, thanks to the desire to live, as well as faith, and then the author's technique, managed to maintain his health.

Description of the wellness system Nishi

The Katsuzo Nishi system is not a simple set of exercises, rules. It is a way of life that develops a habit according to the laws of nature. The author did not accidentally call it a system. Here you can not give preference to one rule, everything is interconnected in the system, just like in the human body.

The technique does not cure diseases, it contributes to the creation of health. The system considers a person as an indivisible whole. The merit of the healer is that from a huge number of materials he was able to choose the most important, and then combined the selected basics into a system that can be applied to absolutely everyone, regardless of gender, age category. The teachings of philosophers, ancient healers, various literature related to health - ancient Greek, Tibetan, Chinese, Philippine - sources, in general, there were more than 70 thousand copies.

Nishi's theory was first published in 1927, and in 1936 the first book in English was published. Today there is an institute in Tokyo that works on the principles of Nishi's health. The system has been tested by practice and time. Thanks to the technique, many people got rid of terrible diseases, improved their health.

The system contributes to the prolongation of youth, it gives a chance to enjoy life, helps to resist difficult conditions, fight ailments, stress. This is a kind of teaching about the observance of the laws of life and nature. A person who observes these laws, in return receives the most valuable gift - health.

The technique is now available in different languages, there are many books, teachings that are based on the Katsuzo Nishi healing system. There are many followers who, just like Nishi in his time, got rid of incurable diseases with the help of a healing system. Maya Gogulan is a strong woman who followed in the footsteps of Nisha and, thanks to the technique of a Japanese healer, defeated cancer.

Before getting familiar with the methodology

From childhood, we are taught to keep our posture: at school at the desk, at home at the table. And it's not in vain. When a person slouches, this leads to weakening of the muscles and ligaments. After sitting all day at the computer, by the end of the day there is fatigue, back pain.

The recovery method provides for the formation of the correct posture with the help of special exercises, as well as swimming, a healthy diet, rest, sleeping on a hard bed and pillow. Thanks to gymnastics, the spine will gain flexibility, and thanks to proper nutrition - a building material, it will become stronger, posture will be formed.

The diet should be enriched with food sources of magnesium, phosphorus, calcium. You should also take care that, in addition to these elements, vitamins A, C, D regularly enter the body - they are most important for the spinal column.

K. Nishi's health rules

Compliance with all six rules, regular exercise will help in promoting health, therapy and prevention of various ailments.

Rule 1 - a hard bed

Sleeping on featherbeds, soft mattresses, sofas is a pleasure. Do you know how a person pays for such pleasure? - Health. The spine is the backbone of life. Even its minimal curvature leads to disruption of the functioning of various organs and systems. That is why it is so important to maintain correct posture. You must always pull the crown up. Eradicate the habit of sitting hunched over, remember this causes great damage to the internal organs, and to health in general. Sleep on the right pillow, more in this video:

Correct posture has a number of benefits:

• exclusion of load on the spine;
• normalization of the functioning of the thyroid gland;
• , as well as selections.

But this will not be achieved if you continue to sleep on a soft bed. Here is what the healer said about this: “To develop the habit of correct posture, there is no better remedy than to correct the disorders that occur in the spine by sleeping on a hard bed. If a lover of sleeping on a soft mattress allows his nerves to atrophy and then become paralyzed, then ailments will come to him without an invitation.

Rule 2 - rest, sleep on a hard pillow or cushion

Thanks to sleeping on a firm pillow, the vertebrae of the cervical spine are in their natural position. Rest on a downy soft pillow leads to the deflection of the vertebrae. As a result, due to constant comfortable sleep, the work of internal organs deteriorates, and pain in the back and neck is noted.

This rule also affects the nasal septum, and due to its poor condition, various diseases, increased irritability, and dizziness are noted.

In Japan, they say that a crooked neck is a sign of a short life. Katsuzo suggests sleeping on a hard cushion-roller in such a way that the third and fourth cervical vertebrae literally rest on it.

Rule 3 - the goldfish exercise

This exercise helps to cure scoliosis, correct the curvature of the spinal column, eliminate nerve strain, normalize blood circulation, coordinate the sympathetic, parasympathetic NS,.

It is performed simply.

1. Lie straight on a flat bed
2. Pull the fingers of the lower extremities towards the body.
3. Place both hands under your neck, cross your fingers at the 4th or 5th cervical vertebrae.
4. Wriggle your whole body in this position for one to two minutes twice a day - in the morning, in the evening.

Rule 4 - exercise for capillaries

This exercise helps in stimulating capillaries in organs, normalizing blood circulation, movement, renewing lymphatic fluid, and improving the functioning of the cardiovascular system. Lie straight on your back, put a roller under your head. Stretch the upper and lower limbs vertically upwards, and then begin to vibrate them. Perform every day - in the morning, in the evening, for two minutes.

Even newborns who are not yet able to roll over on their side can cope with this exercise. At the sight of mom, dad, they rejoice, pull their arms, legs, shake them.

Rule 5 - closing hands, feet

Exercise helps to coordinate the functions of the nerves, muscles of the trunk and limbs, as well as the abdomen, thighs, groin. When carrying a fetus, it contributes to the normal development, growth of the baby, correcting its incorrect position.

1. Lying on your back, on a hard cushion, place your hands on your chest.
2. Open your palms, connect the fingertips of both hands.
3. Press them against each other, then relax (repeat several times).
4. Move your hands forward, then back (fingertips are still closed).
5. Close your palms in front of your chest.

1. In the starting position (lying on your back), lift your legs up above your body, connect your feet, and spread your knees as wide as possible.
2. At the same time, raise your closed arms and legs, then lower them. Perform 10-60 times.
3. Rest in the original posture, then meditate for two minutes.
4. Do the exercise in the morning and in the evening.

Rule 6 - for the abdomen and spinal column

This exercise helps in coordinating the functioning of the sympathetic, parasympathetic NS, regulating the work of the gastrointestinal tract, and has a beneficial effect on the entire body.

1. Preparatory stage:

• sit on a chair, raise and then lower your shoulders (do ten times);
• tilt your head first to the right, then to the left (repeat ten times);
• do tilts to the right-backward, left-forward (ten times in each direction);
• stretching your arms in front of you, turn your head to the right, then to the left (once);
• raising your hands up, turn your head first to the left, then to the right (once);
• lowering your arms to shoulder level, bend them at the elbows;
• take your elbows as far as possible, behind your back, while pulling your chin up.

1. Main part:

• after the preparatory stage, relax, put your palms on your knees;
• swing the torso to the right, then to the left, while engaging the stomach;
• do the exercise for ten minutes, every day, morning and evening.

While doing the exercise, say "Every day I get better." Self-hypnosis has a beneficial effect on both the mind and the body, it turns bad into good, and good into better.

M. Gogulan - a follower of the healer Nisha

“Health is the greatest capital” - the words of Maya Gogulan, a woman who followed the example of a Japanese healer and got rid of. She wrote a lot of books, works: "Say goodbye to diseases", "Laws of health", "You can not get sick." In his writings, M. Gogulan shares the secrets of his healing.

This man has gone through a lot of hardships. But in the end, she not only defeated cancer, but also improved her health. At 84, she looks energetic and young.

When the diagnosis sounds like a sentence, a person either gives up or begins an active fight against the disease. When Maya Feodorovna faced a malignant tumor, she not only defended her right to life, but also gave hope to thousands of the same doomed. Her writings, especially Say Goodbye to Illness, help in the healing of even incurable ailments.

Katsuzo Nishi managed to create 6 health rules. According to him, only a person's own efforts make him healthy. As a child, doctors diagnosed Nishi with a terrible diagnosis and, according to their assumptions, that he should have lived for more than twenty years. As a result, he managed not only to refute the forecast of specialists and live much longer, but also to create a unique healing system that has become popular all over the world. The exercises developed by Katsuzo Nishi help the spine become more flexible, and nutrition will serve as a building material to a certain extent, contributing to the strengthening and formation of correct posture. In the article we will talk about the six golden rules of health Katsuzo Nishi.

Golden Rules of Health by Katsuzo Nishi

The Japanese health system helps to form the correct posture with the help of special effective exercises, swimming, and the right diet. As well as rest and sleep on the right, hard bed, the same goes for pillows.

As for nutrition, the diet must necessarily contain foods rich in magnesium, phosphorus and calcium. In addition, the body must receive daily vitamins, in particular, A, C and D.

6 golden rules of health from Katsuzo Nishi

Rule number 1. hard bed

The slightest curvature of the spine provokes a violation of the activity of various organs. Most people prefer to sleep on a soft bed, but they don’t even know what it is fraught with for their backs. For this reason, the spine is in tension throughout the night and eventually bends.

Katsuzo Nishi argued that it is sleep on a hard bed that helps to correct the constantly occurring disorders in the spinal column. A lover of sleeping in a soft bed thereby allows his nerves to atrophy, which provokes the development of various diseases.

Rule number 2. Hard pillow or cushion

By sleeping on a firm pillow, you can achieve a natural alignment of the vertebrae. Due to sleeping on an ordinary soft pillow, the cervical vertebrae bend, which naturally provokes the occurrence of pain in the back and neck, and also affects the functioning of internal organs in a bad way.

This golden rule of Katsuzo Nishi's health affects, in particular, the nasal septum, the poor condition of which provokes the development of various ailments, which results in diseases, excessive irritability and dizziness. Nishi himself recommended using a firm roll pillow for sleeping.

Rule number 3. Exercise "Goldfish"

To perform this exercise, lie on a flat bed, pull your toes in the direction of the body, while placing your hands under your neck. Having taken this position, begin to squirm (vibrate) with your whole body, trying to imitate the movements of a fish in the water. This exercise should be performed every day in the morning and evening for 1-2 minutes.

Thanks to this exercise, it is possible to cure scoliosis, correct the curvature of the spine, eliminate excessive tension of the vertebral nerves, and also normalize blood circulation.

Rule number 4. "Exercise for capillaries"

You need to lie on your back, while putting your head on a hard pillow, stretch your limbs up vertically to the body and vibrate them easily. With the help of this exercise, capillaries in the organs are stimulated, blood circulation throughout the body improves, and lymphatic fluid is renewed. Repeat this exercise should be performed in the morning and evening for 1-2 minutes.

Rule number 5. "Closing hands and feet"

Lie on your back with a firm pillow under your head. Press the fingertips of one hand on the fingertips of the other, then relax, repeat several times. Then move your hands back and forth, closing your fingertips. Then close your palms over your chest. This is the first part of the exercise.

The second part of the exercise is to raise your legs above your body and connect your knees. Close your feet and at the same time raise and lower your arms and legs 10-60 times. After that, you should rest, meditating for 1-2 minutes. The closing of the palms and feet should be done in the morning and evening.

Rule number 6. Exercise for the spine and abdomen

Training:

• sit on a chair, raise and lower your shoulders 10 times;
• tilt your head 10 times to the left and 10 times to the right;
• tilt your head left-back and right-back 10 times;
• lower your arms to shoulder level, while bending them at the same time;
• keeping your hands in the same position, fold them back as much as possible, pull your chin up.

Main part:

• relax, put your hands on your knees;
• the body is straightened, the balance is maintained in the coccyx area;
• start swinging left and right, connecting the stomach. This exercise should be repeated every day after jogging and in the evening for 10 minutes.

As you can see, it is not difficult to follow the golden rules of Katsuzo Nishi's health. Exercise will take a little time, but will bring maximum benefit to the whole body.

Who is Katsuzo Nishi

This healing system was created by a Japanese Katsuzo Nishi. He was not a doctor, but he was closely "familiar" with medicine: from early childhood he was constantly treated for one disease or another. He later wrote about his childhood as follows:

“Among my peers, I was the most frail and sickly. A well-known doctor sentenced me to death, saying that I would not live to be 20 years old. And I really suffered a lot spiritually and physically and became more and more thin. And passionately longed for health.

This desire helped him not only to survive, but also to become healthy. Not giving up, going in for sports and constantly being in an independent search for a recipe for health, he got acquainted with the health systems and philosophies of different countries and cultures. As a result of searches and experiments, he realized that there are no diseases of individual organs - they are all the result of pathological changes in various systems, and moral exhaustion becomes one of the causes of their occurrence. Based on these ideas, he created a health system known as the Nishi Health System. Nishi considers four elements as the foundation of health: skin (including mucous membranes), nutrition, limbs, and the psyche.

Leather- this is our protective cover, and to everything else - also a mechanism for cleaning the blood of toxins.

Food supplies the body with all the necessary minerals. And it is very important that they come in the right quantity and composition. Food can litter, poison the body, or you can heal. By the way, Nishi does not recognize any drugs and vitamins, except for substances contained in food.

Legs- our support, through them there is an energy exchange with the Earth: fresh energy enters, spent, pathogenic - leaves.

Psyche: what are our thoughts, emotions, moods, such is our life. You can enjoy good health only when all four of these elements are in order. Malfunctions with any of them give rise to diseases. In order to keep all four systems in order, Nishi suggested following the "Six Rules of Health".

Exercises of the Nishi system should be performed in a ventilated room. Clothes should be removed if possible - a naked body allows you to make the metabolism more intense, since the skin over the entire surface of the body "breathes" oxygen and removes toxins more efficiently.

Stretching the back muscles

Strengthening the abdominal muscles

Strengthening leg muscles

Strengthening the muscles of the hands

Exercise "Twine"

Alternative to "Twine"

Exercises for the back and abdomen

How to do relaxation

Muscle relaxation order

Exit from the state of relaxation

Alternative: contrast shower

Without what not to overcome the disease

Set for recovery

Self-coding formulas

Cold and hot compresses to relieve pain in the joints and spine

• Possible Side Effects of Mastering the Niche System
• Nisha Health Rules

Self-diagnosis according to the Nishi system

Before you start studying the Six Rules of Health, diagnose the state of your body. We advise you to conduct this diagnosis and some time after the start of classes on the Niche system. We hope the results inspire you!

So, the state of your health can be assessed using six methods of self-diagnosis.

1. From a standing position, lean forward and try to touch the floor with your fingers without bending your knees. If you can do this without experiencing much discomfort, then your spine and stomach are fine.

2. Stand facing the wall, leaning on it with your hands, and stretch your body without lifting your heels off the floor. The angle between your body and the floor should be 30°. If you succeed without much effort, then you do not have serious problems with the genitals and the sciatic nerve.

3. Place your hands on the table, standing with your back to it, lifting your face up so that the angle between your body and the floor is 30 °. In this case, the body should remain perfectly straight, and the thumbs should lie on the table. If you managed to take this position without experiencing severe discomfort, then your kidneys are working normally.

4. Kneeling, sit with your buttocks on your heels. From this position, try to lie on your back without lifting your knees off the floor. If you succeed, then your intestines and ureters are in order.

5. Lie on your back with your arms extended along your torso. Raise your straight legs up and put them behind your head so that your toes touch the floor. If you manage to do this without experiencing much discomfort, then your liver is in order.

6. In a standing position, lift your leg so that your thigh is in a horizontal position. Try to stay in this position for as long as possible without moving. Then change legs. Standing on one leg, you force 312 muscles of your body to work. If a man manages to stand on one leg for 40 minutes, and a woman for 25 minutes, then all organs and systems of the body are working normally. Those who have pain in their feet, before doing this exercise, you need to put them in order with the help of capillary gymnastics.

Six rules of health

Nisha's health system is based on the "Six Rules of Health", which consist in observing certain conditions and performing special exercises twice a day. Living according to the rules of Nisha helps not only to strengthen, but also to restore health.

The first rule of health: a firm, level bed

Upright posture, which man has mastered in the process of evolution, has significantly increased the vulnerability of the spine. Now a subluxation of one of the vertebrae can cause not even one, but a number of diseases. Therefore, the spine requires special care. Naturally, it is impossible to move around on all fours all day, but you can help your spine relax properly during sleep.

Vertebrae with subluxation (and, unfortunately, there are not so few of them) do not relax enough on a soft mattress, and therefore their functions are limited, as a result of which both the nervous system suffers (nerves atrophy and become paralyzed) and blood vessels. The intervertebral discs are warm on a soft mattress and therefore move easily, and blood circulation is disturbed.

Vertebral subluxations (picture on the left)

In order for a night's sleep to bring the greatest benefit, the following conditions are necessary:

the place to sleep should be firm and even - you can sleep on the floor, on a board or a sheet of plywood. The main thing is not to use a spring mattress;

the blanket should be very light, it should not be hot under it;

the body should lie flat, in this position the weight of the body is distributed evenly: this allows the muscles to relax and return the spine to its original state, minimizing the negative impact of the vertical position and the loads of the working day.

The more twisted the vertebrae are, the more likely it is to experience pain in the hip joints and sacrum from using a hard bed. In this case, it is necessary to perform the “Goldfish” exercise while lying down (for more details, see "") or, bending your knees, move your legs either on one or the other side of the body. This helps to overcome pain and get used to a hard bed faster.

Benefits of a hard bed

It acts as the best support for the spine.

· Preserves the functional activity of the skin.

Prevents the development of lethargy of the liver.

Allows blood to circulate freely from the extremities to the heart and liver, making the metabolism and, accordingly, the purification of blood and blood vessels more intense.

Gives you the opportunity to avoid the tension of the motor nerves.

· Helps to normalize bowel function (pass spasms, constipation).

Contributes to the restoration of the normal functioning of the nervous system.

Brings good sleep, good rest.

Prevents prolapse of internal organs, lungs, kidneys.

· Develops a good posture.

A firm bed allows you to correct small subluxations of the vertebrae acquired during the day, since on it the vertebrae are pulled into a line and, therefore, return to the correct position. A firm bed makes it possible not only to to prevent certain disorders, but also to cure serious diseases of the spine.

The second rule of health: a firm pillow

To create optimal conditions for the spine to relax, you need to choose the right pillow. Nishi says the pillow should be firm. The most suitable pillow-roller is considered, it can serve as an ideal support for the 3rd and 4th cervical vertebrae.

To choose the right pillow and quickly get used to it, use the following recommendations.

Lying on your back, place a pillow under your neck so that the 3rd and 4th vertebrae lie on it. Find a comfortable position.

It is possible that during the first few days, but not more than 3 weeks, you will be disturbed by pain, the back of your head will become numb, and dreams will begin more often. Do not rush to change the bed and pillow to the usual soft ones, wait until the hard bed and pillow no longer cause you discomfort. To quickly overcome these sensations, you can additionally perform the exercise "Goldfish" (see "").

If you still can't sleep, put a towel on your pillow. But this is a temporary measure. Gradually, you should give up the towel and accustom yourself to sleep only on the pillow.

At first, you can lie on a hard pillow for 15-20 minutes, and then gradually increase this time until you finally manage to sleep peacefully on it all night.

A firm pillow is to some extent a health barometer. Pain associated with it is a sign of the presence of stagnant feces in the intestines or problems with the spine. But by getting used to a firm pillow and overcoming the discomfort associated with it, you will gradually get rid of these problems.

The height of the pillow is determined individually - it is selected in such a way that the cavity between the back of the head and the shoulder blades is filled, and the spinal column remains straight.

The pillow-roller can be made of different materials: wood, wool covered with horsehair, or pebbles.

Sleeping on your back is optional: you can sleep on your stomach or on your side. However, you must fall asleep on your back.

Benefits of a hard pillow

It maintains the optimal condition of the nasal septum, preventing the occurrence of many diseases.

Allows you to correct subluxation of the cervical vertebrae, combined with pain not only in the neck, but also in the back of the head. If pain occurs when using a hard pillow, then the vertebrae have moved. This should encourage you to look for a better position. The absence of pain indicates that the vertebrae are correctly positioned.

· Stimulates cerebral circulation.

The third rule of health: the exercise "Goldfish"

Nishi recommends doing a special set of exercises every day. These exercises, subject to the first two rules of health - a hard bed and a hard pillow, prevent all physical and mental diseases and disorders. Exercise is beneficial for both healthy people and sick people. For the healthy, they guarantee good health and long life, and for the sick, they will be the first step towards recovery.

During your studies (and the rest of the time too), you should think about recovery, pray to become strong in body, kind in soul and strong in spirit, and by all means believe that happiness and joy await you ahead. The way a person thinks, what he wants, and what he believes, affects his consciousness, the central nervous system, affecting the autonomic as well. When the nervous system and body fluids are in balance, which is achieved with the help of Nishi exercises, a person’s thoughts, desires and beliefs are embodied on the physical plane into a specific result, forming those events that a person aspires to, which he desires.

Perform all exercises smoothly, without rushing. If you do not succeed in any of them, you need to train to the bitter end. After all, this is not just self-diagnosis: these exercises treat the corresponding organs. Exercises will be easier for you if you supplement them with capillary gymnastics performed before and after charging.

What gives the exercise "Goldfish"

"Goldfish" is an exercise that tidies up the spine. From the sedentary lifestyle that the vast majority of people now lead, the spine becomes rigid and deformed. And since the spine has nerve connections with all internal organs, its deformation immediately affects the internal organs and the psycho-emotional state. Yes, yes, the psycho-emotional state also depends on the spine, because dislocated vertebrae often pinch the artery that supplies blood to the brain, it receives insufficient oxygen, and mood swings begin, causeless fear and anxiety, irritability, anger appear. Due to the lack of physical activity, the cartilage and discs between the vertebrae are destroyed, and the spinal column, as it were, “dries out”. That is why people by the age of 60-70 usually have a whole bunch of diseases, and some even become a few centimeters lower or even bend. All this happens only because we do not take care of our spine in our youth!

Nishi comes up with an ingenious solution - "Goldfish". This exercise straightens all the curvature of the vertebrae, thereby relieving the overstrain of the vertebral nerves and stimulating the pulsation of the veins that carry blood from the internal organs back to the heart, removing decay products through the pores of the skin along the way. Thus, "Goldfish" improves heart function and accelerates the removal of toxins. The vibration implemented in this exercise also helps to improve intestinal motility, which means it fights stagnation of feces - the main cause of intoxication of the body and most diseases.

This exercise is also very important for the spine. It eliminates and prevents scoliosis (lateral curvature of the spine). Performing it, you can correct the deformation of the processes of the vertebrae, get rid of chronic fatigue syndrome, significantly improve the state of the nervous system, blood circulation, the functioning of the intestines and pelvic organs, and avoid intestinal obstruction. Exercise allows you to achieve a balance between body and mind, which, in turn, will make your life in this hectic world more psychologically comfortable, sharpen your intuition, make it easier to understand your body - you will feel what it needs at the moment.

Preliminary part of the exercise

I. p. 1: on the floor or on a hard bed lying on your back face up, arms thrown behind the head and extended, legs also extended, feet at right angles to the body (perpendicular to the body), toes constantly pulled towards themselves. The hips and heels are firmly pressed to the floor.

Performance: while in this position, stretch several times at the expense of "7", carefully stretching the spine to the sides: with the heel of the right foot, "crawl" forward along the floor and at the same time stretch with both outstretched arms in the opposite direction. Then do the same stretch with your left leg. Repeat alternately 5-7 times.

Main part

I. p. 2: remaining in I. p. 1, bend your elbows, put your palms under the cervical vertebrae, legs together, while pulling the toes of both legs towards you, the back of the head, shoulders, pelvis, calves, heels are pressed to the floor.

Performance: start quick vibrations (vibrations) with your body from right to left, just like a small fish does.

Management: during oscillations, the spine extended, pressed to the floor, should lie motionless, oscillations from right to left are performed only by the feet and the back of the head. It is necessary to perform the exercise daily, in the morning and in the evening for 1-2 minutes (if you find it difficult to keep track of time, you can use the count to yourself, finishing the exercise by counting to 120 or 240).

The exercise can be done with an assistant holding your ankles, rocking them from side to side. The assistant can press the soles of your feet to him and move them from side to side. The child should be held by the hips, moving them to the right and left.

The fourth rule of health: exercise for capillaries

Nishi adheres to a new theory of blood circulation, according to which blood does not make the heart circulate, as is commonly believed, but capillaries - the vessels connecting arteries and veins. And these capillaries, in order to ensure their proper operation, need to be trained. For this, Nishi medicine has a special vibrational gymnastics for the limbs: there are about 4 billion capillaries in them. These healing vibrations allow you to adjust the venous valves that ensure the return of blood, restore lymph circulation, speed up blood circulation, cure various diseases associated with poor blood circulation, improve skin condition and strengthen its protective properties, avoid premature aging and keep your legs healthy (legs are the backbone of the body). , so problems with them can cause other diseases).

Exercise number 1 - basic

Lie on your back with a firm pillow under your head - a log or a roller. Raise your arms and legs up so that they form a right angle with your body. The soles of the feet should be parallel to the floor. While in this position, do light shaking with your legs and arms for 1-2 minutes.

The distance between the legs should be approximately equal to the width of the shoulders. To get the most out of this exercise, try to keep your legs upright and rotate your feet in and out. Those who find it difficult to raise their legs vertically can spread them apart at an angle of about 100 ° and from this position raise their legs bent at the knees as high as possible. The height of the legs should be gradually increased so that they can eventually be extended vertically.

Exercise for capillaries, like the "Goldfish", is done twice a day, in the morning and in the evening.

As already mentioned, there are a huge number of capillaries in the upper and lower extremities. When shaking with hands and feet, the capillaries are subjected to additional vibration, which causes them to contract more often and push blood more actively. And since all the blood vessels of the body are united into a single circulatory system, a local improvement in blood circulation leads to an improvement in blood circulation throughout the body.

Exercise number 2 - for those who have constantly cold hands and feet

Some people complain that their limbs are constantly cold. Sometimes these phenomena are accompanied by pain in the heart. These are signs that the capillaries are constricted by spasms: this means that the entire circulatory system is working poorly, and organs and tissues do not receive enough nutrition. Such people are recommended, in addition to gymnastics for capillaries, two more exercises.

First exercise bears a beautiful name in the spirit of the East - "Reed in the wind." It significantly enhances blood flow along the entire length of the lower extremities, relieves leg fatigue, and improves tissue and muscle nutrition.

Lie on your stomach on a hard, flat surface, put your hands along your body, bend your knees and relax them, imagining that they have turned from knees to soles into a reed, surrendering to the will of the wind. Give your legs complete freedom of movement. Give them the opportunity, bending and unbending, to hit the buttocks. You may not be able to reach the buttocks immediately. Help yourself by imagining that the wind is hitting your legs - the reeds - with more and more force, and they either together or alternately bend lower and lower, approaching the buttocks. This exercise should be done for 2-3 minutes twice a day, trying to ensure that the heels still reach the buttocks.

Second exercise to improve the blood supply to the limbs - massage with nuts. It can also be used to relieve nervous tension.

Take two walnuts, place between your palms and rotate for 2-3 minutes. At the same time, it is important to make efforts so that the nuts are pressed as tightly as possible into the palms of your hands.

Then place a nut under each foot and roll them with the soles of your feet on a flat hard surface, but again not without effort, so that the nuts are pressed firmly into the feet. The duration of the foot massage is the same as that of the hand massage.

Exercise number 3 - gymnastics with unequal development of the right and left parts of the body

People who have unevenly developed right and left parts of the body (muscles, nerves, etc.) need to perform capillary gymnastics in a slightly different way: lie on their side, raise their arms and legs by about 30 ° in relation to the body and do them with light oscillatory movements for 2-3 minutes. With unequal development of the right and left parts of the body, their functions are not balanced, which often leads to various diseases. That is why it is so important that both halves of the body are balanced.

The fifth rule of health: the exercise "Connecting the feet and palms"

The fifth rule of health, like the two previous ones, is to regularly perform a certain exercise. Here, the exercise also involves not only the spine, but also the internal organs, and, first of all, the most powerful muscle of our body - the diaphragm. It descends to the beat of breathing like a pressure pump, compresses the liver, intestines, spleen, blood, lymphatic vessels and thereby stimulates the blood supply to the abdominal organs, performing no less important work than the heart itself - it pushes blood.

This exercise balances all muscles and nerves, establishing harmony between all parts of the body, internal organs and systems. “Connection of feet and hands” is a must practice for all women, regardless of age, especially those involved in sports, working while standing and pregnant. A woman who performs this exercise every morning and evening will never have problems with gynecology. It is very effective in gynecological diseases - infertility, bending of the uterus, ovarian cyst, uterine fibroids, endometritis, vaginitis, amenorrhea, painful menstruation. Daily practice of this exercise prevents diseases of the genital organs in men and women and cures these diseases.

Pregnant women should do this exercise for one and a half minutes in the morning and evening to make childbirth easy. The effectiveness of the exercise is unanimously confirmed by all who practiced it. Even those women whose first childbirth was difficult can greatly facilitate their next childbirth if they systematically perform the “Joining the Feet and Hands”. Moreover, after 3-5 days after childbirth, classes can be resumed.

What does this exercise

The symmetrical body position that you accept:

Helps to establish a balance of forces of the soul and body;

Restores the balance between constructive and destructive processes inside the body, as well as different parts of the nervous system, allowing you to achieve harmony in the body and coordinate the functions of nerves, blood vessels, muscles, right and left halves of the body, limbs;

improves the function of the adrenal glands, genital organs, large intestine;

Ensures the normal development of the fetus in pregnant women.

Preliminary part

The exercise consists of two parts, the first of which (the preliminary part) allows you to intensify the activity of the diaphragm, as well as enhance cellular respiration. The exercise should be done naked. Move on to the main part of the exercise, only preparing your body for it.

Each of the tasks of the preliminary part (points 1-9) is performed 10 times.

I. p .: lying on his back on a hard surface, the neck and head rest on a hard roller, the feet are closed, the legs are spread at the knees, the palms are joined, lie on the chest.

Performance:

1. Press the fingertips of both palms against each other.

2. Press first with the fingertips of one hand on the fingertips of the other, and then with the whole right palm on the left, with the left palm on the right.

3. Press with closed palms against each other.

4. Stretching your arms with joined palms to full length and throwing them behind your head, draw them slowly over your face to the waist, as if cutting the body in half, - the fingers of the palms are always directed to the head. Move your palms back and forth.

5. Turn your fingers over, now towards the feet, and move them along the center of the body, but now from the bottom up.

6. Move the closed palms of the hands over the body, cutting the air with an “axe”, stretching the arms as far as possible.

7. Stretch your arms all the way up and down, keeping your palms together.

8. Place your closed palms with force over the solar plexus area, move your closed feet back and forth for 1-1.5 foot lengths, while leaving your palms connected.

9. Move your closed palms and feet at the same time back and forth, trying to stretch the vertebrae (the number of repetitions can be up to 61 times).

Main part

Performance: place the closed palms of the hands on the chest perpendicular to the body (like an antenna) and remain in the “lying lotus” position (similar to the “Lotus” position in yoga, only here it is performed not sitting, but lying down). Then close your eyes and stay in this position for 5-10 minutes. The feet are closed all the time, the knees are separated as wide as possible.

Do this exercise in the morning and evening, and throughout the day if you have free time. Before and after connecting the feet and palms, it is recommended to perform.

The sixth rule of health: exercise for the back and abdomen

The last, sixth rule of health is designed to teach your body to consciously move the spine and stomach at the same time. This is necessary for the coordinated and harmonious interaction of different parts of the central nervous system, as well as for the harmonization and stabilization of mental attitude.

This exercise consists of two parts: eleven preparatory exercises and one main.

The purpose of this gymnastics: move the intestines, regulate blood circulation in the abdominal cavity and thus avoid constipation and stagnation of feces, that is, factors that are the cause of almost all diseases, including the main killers - cancer and heart disease. Even mental illness, dementia and stroke are associated with constipation - this is one of Nisha's most important discoveries.

It is known that the health of the body largely depends on the state of the blood: it can both nourish it and destroy it. With constipation, the blood is overflowing with metabolic products that are absorbed into it from the intestines, and becomes a source of autointoxication. That is why people suffering from constipation can fall prey to almost any disease. The large intestine, constantly clogged with feces, turns into a solid, motionless bag, displacing the liver, kidneys, reducing the mobility of the small intestine, causing malfunctions in the genitourinary system, tightening the diaphragm, which is of great importance for normal blood circulation. All this sets the stage for serious illnesses, including cancer.

After the gymnastics for the back and abdomen normalizes the work of the intestines, you can easily refuse the morning meal and periodically starve. Remember: most diseases come from eating too much; those who regularly cleanse the intestines, preventing stagnation of feces in it, live long.

What does this exercise

This exercise:

It has a beneficial effect on the state of health, both physical and mental;

normalizes the acid-base balance in the body (due to movements of the back and abdomen);

Restores balance in the work of the nervous system;

Allows the internal organs to “breathe”, receive good nutrition and process it.

Preliminary Exercises

I. p .: sitting on the floor on your knees, the pelvis rests on the heels, or sitting "in Turkish". The spine is straight (remember the expression “like a yardstick swallowed”), should not deviate from an axis perpendicular to the floor. The ears are directly above the shoulders, the eyes are wide open, the tongue is raised to the sky, the lips are tightly compressed, the breathing is even. The whole body rests on the legs.

A. While in I. p., stretch your arms in front of your chest parallel to each other and quickly look over your left shoulder, trying to see the tailbone. Then mentally look from the coccyx up the spine up to the cervical vertebrae and then return the head to the I. p. Then quickly look back over the right shoulder and then follow the same steps. Even if you cannot see the coccyx, imagine that you can see it.

B. Raise your arms up parallel to each other and stretch up. Quickly do the same as in point A, looking back at your tailbone once over each shoulder.

Intermediate exercises build the vertebrae, protecting them from subluxations and their consequences in the form of diseases of the internal organs. They must be performed after each of the six exercises of the preliminary part (p. 1-6) once to the right and left side.

1. Take a deep breath, raise your shoulders as high as possible and then lower them (10 times).

2. Tilt your head to the right (right ear to right shoulder), return to I. p. - the head is straight - (10 times), then tilt it to the left (10 times).

3. Tilt your head first forward, then back, as far as you can. After each tilt, return your head to the I. p. Perform tilts in each direction 10 times.

4. Turn your head to the right and back, then to the left and back, in each direction 10 times.

5. Tilt your head to the right (try to touch your right shoulder with your right ear), then slowly stretch your neck to failure and roll your head back to the spine (the head should be thrown back “to failure”). Perform the exercise 10 times on both sides.

6. Raise your arms up parallel to each other, then bend them at the elbows at a right angle, clench your hands into fists, tilt your head back, trying to make your chin look at the ceiling. On the count of "7" in this position, take your elbows back, holding bent arms at shoulder level, as if you want to bring them behind your back (like butterfly wings), at the same time pull your chin towards the ceiling, trying to reach it. Return to I. p. Perform 10 times.

The main part of the exercise

Between the preliminary and the main part, take a short break, during which try to relax. Before continuing, check your posture - it should be straight.

Performance: straighten the body, balance its weight on the coccyx and begin to swing left and right, while moving the stomach back and forth. Say out loud during the exercise:

“I feel good, every day I will be better, better, better and better. Every cell in my body is renewed; the blood becomes fresh, clean, healthy; endocrine glands work great; muscles, skin, blood vessels become elastic, elastic, healthy, clean, renewed; bones - strong, joints - flexible, mobile; all organs and systems are subject to the work of the brain; the brain functions perfectly - the brain perfectly controls the work of all organs and systems: all organs and systems work wonderfully. I become healthier, smarter, kinder, wiser, capable of great creative deeds, useful to people and myself. I feel good, and every day I will be better, better, better and better.

Perform these movements while reciting self-hypnosis formulas for 10 minutes every morning and every evening.

Probably, you have already met with the proposal to say certain attitudes more than once, but, as a rule, it was about doing this in a state of relaxation. Indeed, the program that you ask yourself in this state is very likely to reach the subconscious. However, rhythmic movements, which you will combine with self-hypnosis, contribute to an even more effective action. After reaching the subconscious, the healing program will spread to each of your cells that will follow it.

Why is it important to do back and abdominal exercises at the same time?

This exercise gives the effect of the so-called diaphragmatic breathing - breathing with the lower abdomen (full yogic breathing). But to perform such breathing without exercises for the back is harmful: you may develop enteroptosis - stretching of the lower part of the abdominal cavity with complications resulting from this. What are these complications? Decreased acidity of gastric juice, which in turn leads to narrowing of the outlet part of the stomach and can even cause stomach cancer. Moreover, an exercise for the abdomen without an exercise for the back negatively affects the nervous system, causing a feeling of anxiety and fear.

Exercise for the back, if abdominal (from the Latin "abdomen" - stomach) movements are not performed at the same time, is also of little benefit. Why? Our body is prone to various diseases for one reason only: having moved away from nature into the realm of civilization, we have abandoned the natural way of life. Due to sedentary work and lack of physical activity, spinal deformities occur, and this, in turn, disrupts metabolic processes. Swinging left and right brings him to a healthy state. In the absence of abdominal exercise, body fluids will become too acidic, and this can cause acid storage diseases such as apoplexy and diabetes and make us susceptible to colds.

So, exercises for the back and abdomen are effective only if they are performed simultaneously. Then we will balance the acidity of body fluids and the nervous system. A healthy nervous system makes it possible to successfully withstand any adversity. “Swaying from side to side, we stand firmly on the ground,” says the Fukanzazengi treatise, which guides the teachings of Zen.

Additional exercises for flexibility and harmony

For those who want not only to be healthy, but also slender, flexible, strong, strong, strengthen their spine, Nishi advises adding eight exercises to the above “golden rules of health”.

Stretching the back muscles

This exercise "revives" the spinal muscles, strengthens the calf muscles and abdominal muscles and, by stimulating the nerve endings, normalizes the work of all endocrine glands, including the thyroid gland.

Starting position - lying on your back, legs straight, arms extended behind the head, the whole body is relaxed. Slowly raise your upper body to a sitting position. Then, just as slowly, lean forward, trying to press your chest to your hips, touch your knees with your face and reach your heels with your hands. Pull your toes towards you to stretch the back muscles of your legs.

Stretch forward for 1-2 minutes. Then just as slowly return to the starting position.

Exercise is done twice a day: in the morning, immediately after waking up, and in the evening, before going to bed.

Strengthening the abdominal muscles

This exercise relieves muscle tension throughout the body and strengthens the abdominal muscles, preventing constipation, and makes the legs slender.

Lie on your back, put your hands along the body, relax. From this position, raise your legs at an angle of approximately 30° to the floor. Hold this pose for 10 seconds, then release the tension and drop your legs down sharply.

Rest for a few seconds and repeat the exercise again (it is not recommended to do it more than twice in a row, as this can be tiring). It is advisable to lay something soft under your feet so as not to hurt your heels when you hit the floor.

Perform the exercise twice a day: in the morning, as soon as you get up, and in the evening before going to bed.

If you feel chills or sweat for 10 seconds while lifting your legs, then the abdominal muscles are weakened. In this case, Nishi recommends putting a hot compress on the abdomen. There are three compression options:

a mixture of an aqueous suspension of magnesia with vegetable oil or sesame in a ratio of 50:50;

a mixture of buckwheat (150 g) with salt (1 teaspoon);

· 150 ml of soy paste (miso) diluted with 75 ml of hot water.

The abdominal muscles are also strengthened by walking barefoot on the sand. This is an indirect method of influencing the abdominal muscles, which can be primarily recommended for children. Among other things, it heals the kidneys and strengthens the heart muscle. It is best to walk on the sand in the morning, at dawn, but if this is not possible, walk at a convenient time of day. You need to start with 5 minutes and gradually bring this time to half an hour. If there is no sandy soil nearby, you can walk on grass.

Strengthening leg muscles

This exercise strengthens the muscles of the legs, thighs and lower legs. Since the legs are the support of the whole body, thanks to it, the strength of the body increases, chronic fatigue disappears and the childbearing period is extended. Leg muscle training also regulates bowel function.

To perform this exercise, you need to hang a heavy object from the ceiling or a tall cabinet, lie down with a hard pillow (log or roller) under your head, and rest your feet on this object. Raise and lower the load by fully bending and extending your knees about 60 times per minute.

The weight of the cargo depends on your physical condition. It is best to start with 2 kg. When you can easily lift this weight at the indicated pace, you can increase it by 400-500 g. Ideally, a person should be able to perform this exercise with a load equal to 3/4 of their body weight.

As cargo, you can use a bag or a wooden box with sand, gravel, cereals or books. It is convenient to have four bags of 400-500 g and several bags of 2 kg in order to gradually increase the weight.

The most important condition for the effectiveness of this exercise is the daily intake of 120 g of raw vegetables, including tops. Healthy people need three varieties of vegetables (vegetables are chosen at will), sick people need to increase this number to five.

Attention! This exercise cannot be performed at elevated temperatures.

Strengthening the muscles of the hands

The result of this exercise is the strengthening of the shoulder joints, the deltoid muscles of the shoulders and the respiratory organs (oxygen is life; the stronger and more developed the respiratory apparatus, the longer a person lives). Combined with sleeping on a hard bed using a hard pillow and the five exercises given earlier, , , , ) it cures even people with tuberculous cavities.

Lie down on a flat hard surface with a log or roller under your head. Grab a load hanging from the ceiling or closet with both hands and raise and lower it at a speed of 60 times per minute. Flexion and extension of the arms should be complete.

What does the exercise

This exercise is very useful for people suffering from respiratory diseases - tuberculosis, asthma, bronchitis, pleurisy, pneumonia. But they can not be heavily loaded and deal with high temperatures. In addition to this exercise, the patient must perform five mandatory exercises, , , , ), sleep on a hard bed with a log or roller under his head.

If a person has asthma, chronic bronchitis, or a similar illness, coughing may temporarily increase after exercise. This is a completely normal phenomenon, which should not be embarrassing. Endure a difficult period, and you will completely get rid of your ailment.

Exercise "Twine"

This exercise strengthens the legs, restores strength and rejuvenates the body.

Stretch your legs out to the sides. Efforts should be concentrated in the lumbar region, and the weight of the body should fall on the outstretched legs. The ultimate goal of stretching the legs out to the sides is to do a full cross split.

In order not to injure the thigh muscles, keep track of how much you spread your legs. For safety, place one foot on some heavy piece of furniture to keep it from sliding on the floor. For convenience, you can put a thick pillow under your hips.

The effect of this exercise will be better if you eat at least 120 g of raw vegetables per day and do gymnastics for capillaries before and after twine.

Alternative to "Twine"

If the Split is too difficult for you, or you are afraid of injuring the muscles of the perineum, try another exercise instead: it is easier.

Choose a piece of furniture that is waist high and put your straight leg on it. The foot should rest against the surface of this object with the heel. As tre nirovok the height of the object should be increased, but you should not start from a high height.

Lean forward, trying to touch your knee with your chest. At the same time, try to keep your back straight, and start tilting from the stomach to the hip. The slope should last 2-3 minutes. During this time, try to lean as close to the leg as possible, but not so much that there is severe pain. If you find it difficult, mentally send warm energy flows during exhalation to those areas of the stretched leg that need relaxation. Breathing during the exercise is arbitrary.

After the specified time, slowly straighten up and, without lowering your legs, turn sideways to the supporting surface. At the same time, your foot will also turn around, and will no longer rest on the heel, but on the inner edge. From this position, bend your torso towards your leg again. Make sure that the foot remains on the edge. If you pull the toe towards you, and, on the contrary, push the heel away from you, the effectiveness of the stretch will increase. Turn the toe of the supporting leg slightly away from the surface on which the other leg lies. After a 2-3 minute smooth tilt, return to the starting position and do the exercise with the other leg.

Exercises for the back and abdomen

This and the next two exercises are for those who want to have a beautiful flat stomach, a healthy spine and healthy joints. But to tidy up the spine and joints, these exercises need to be supplemented with a raw vegetable diet. No matter what vegetables you eat, the main thing is to eat at least 300 g of raw vegetables daily.

Note! Exercise should not be done on a full stomach. At least 2 hours should elapse from eating to class.

"Back arch"

Lie face up on a flat, hard surface with a small, soft pillow under your head. Focusing on your head and heels, arch your back and lift your stomach. In this case, your body (legs, hips, chest, neck and stomach) should take the form of an arc. Stay in this position for 30-60 seconds, and then slowly lower yourself to the floor. When performing the exercise, do not exert too much effort. Increase the load gradually.

"Arc of the abdomen"

Now do the same exercise using your stomach as a support. Arms, head and neck should be extended. Stay in this position for 30-60 seconds, then lower yourself to the floor and rest for a while. If during the exercise you feel pain in the abdomen, it means that you have some kind of pathology in this area. To eliminate it, use a yam compress, contrast compresses and the Goldfish exercise.

"Wallow"

Wrap yourself in a heavy fabric, such as a blanket, and lie face up on a flat, hard surface. Stretching your arms behind your head, begin to roll from one side to the other. Roll onto your side - and stay in this position for a couple of seconds, then roll onto your back, onto the other side, and finally onto your stomach. In each of the positions you need to linger for a while. Duration of felting - from 2 to 5 minutes.

Relaxation according to the Nishi system for the improvement of the spine and the whole body

If there is a cure for all diseases, it certainly is relaxation. Complete muscle relaxation, if carried out systematically, cures many diseases of the spine, rheumatism and neuralgia, and also protects against cancer, relieves fatigue, strengthens the immune system, improves sleep, removes clamped negative emotions, stabilizes the cardiovascular system - this is not a complete list beneficial effects of relaxation. But its most remarkable property is that it triggers a natural self-healing mechanism in the body.

Why is it important to be able to relax

Over the past millennia, the lifestyle of a person has changed radically, but the reactions of the body have remained the same: physiologically, a person is adapted to survive in a dense forest, and not in the comfort of civilization. In ancient times, when our ancestors lived in natural conditions, everything was simple: getting into a stressful situation, a person reacted either by flight or aggression. Both require significant physical activity and involve the mental release of energy, including negative energy.

We, modern people, as a rule, do not have the opportunity to relieve stress through physical relaxation. It is unlikely that the boss who just gave you a dressing down will let you play football or work out in the gym to relieve stress. In the best case, in the evening you will miss a couple of bottles of beer among friends and cry to them "in the vest." And the negative energy has not gone anywhere, it has remained in your psyche.

Mental tension, in turn, creates muscle tension, which persists even after the stressful situation that caused it ceases to exist. So, as a result of negative emotional experiences, muscle clamps are formed in our body. Over time, they develop and develop into certain structures. These structures of muscle tension make it difficult for the body to self-regulate and lead to diseases, the formation of pathological reflexes and stereotypes. Here you have the first cause of all diseases of the spine - stress.

There are only two truly effective ways to relieve stress: regular exercise and complete muscle relaxation. The third does not exist. Neither alcohol, nor tranquilizers, nor, moreover, drugs do not solve the problem. The ideal option is to engage in both relaxation and exercise, which, in fact, Nishi advises. Relaxation eliminates everything that causes inadequate reactions, negative emotions, chronic fatigue, bad mood, bringing you to the level where absolutely everything can be cured, even what official medicine refuses.

Conditions for relaxation

Be sure to empty your bladder before relaxing! Otherwise, he will not give you rest during the exercise. What's more, you may experience an uncomfortable and persistent reflex to relaxation practice.

Clothing should be comfortable and loose, made from natural fabrics. Belt, glasses, beads, rings and other jewelry must be removed before relaxation.

Never go barefoot! When we completely relax, all life processes in the body slow down, temperature and blood pressure drop, and bare feet can freeze. Wear cotton or thin wool socks. On the other hand, wrapping up is also not worth it. If you are afraid of freezing, cover yourself with a light blanket: this will be enough.

Relaxation can be practiced both at home and outdoors (if the weather allows), in a quiet place protected from wind, heat and drafts. It is very good to practice it among pines, birches and cypresses: these trees feed with energy. But fir-trees and aspens, on the contrary, take away energy, so the neighborhood with them during relaxation is undesirable.

If you study at home, ask your loved ones not to distract you, close the door to the room with a latch, or choose a time for relaxation when, in principle, no one can disturb you, for example, at dawn, at 5-6 o'clock.

How to do relaxation

Take a comfortable position, close your eyes and completely relax for 40 minutes without thinking about anything or moving. It doesn't matter if you sit or lie down, posture does not matter, the main thing is to remain still. Breathing during relaxation should be barely noticeable - so much so that a feather placed in front of your nostrils would not move.

Keep in mind: if you move, the exercise will not work. Let at first you will hold this state for 5-10 minutes. Gradually increase the duration of relaxation, bringing it up to 40 minutes. Try not to fall asleep: one of the most important conditions for relaxation is an active mind.

Muscle relaxation order

It is quite difficult to immediately and completely relax all the muscles of the body. It is better to relax them one by one in the following sequence: legs, arms, back, abdomen, shoulders, neck, face.

A sign that you are completely relaxed will be a feeling of weightlessness of the body, as if you are floating in the air.

Exit from the state of relaxation

Nishi says nothing about how to get out of a state of relaxation. But this is also important. During relaxation, a person usually enters a hypnotic, sleep-like state. Therefore, at the end of the exercise, you need to smoothly exit it. In no case do not get up abruptly, otherwise you will feel dizzy or have a feeling that the roof is “driving”. Keeping your eyes closed, take 2-3 deep breaths in and out. Pull the toe of the left foot towards you, then the toe of the right foot, then both socks at the same time, pushing the heels forward. Take a deep breath and open your eyes. Exhale. Clasp your hands in the castle, slowly raise them up, behind your head, stretch your whole body after your hands and sit down. After a few minutes, you can get up and go about your business.

Water treatments in the Nishi system

Water is our most important healer, our doctor, who can provide incomparable help. After all, it, like no other substance, connects us with Nature. Water was created by God for purification, renewal, generation and maintenance of life. It heals, cleanses and rejuvenates. Hydrotherapy has been popular at all times. With proper use of water, you can completely heal many functional disorders, successfully fight diseases and stay alert until old age.

Nishi recommends three water treatments: contrast, cold and hot baths. Choose any, each of them has its own advantages. But contrasting ones are considered the most effective. An ordinary hot bath causes profuse sweating: the body loses a lot of fluid and vitamin C, due to which the acid-base balance is disturbed in the body. With a contrast procedure, this does not happen, which is why it is so useful.

About the benefits of contrast water procedures

Contrasting douches have powerful hardening and relaxing properties. They tone muscles, train blood vessels, relieve overload, and therefore have a powerful healing effect on the spine. In addition, contrast douches improve the condition of the skin and increase the supply of vital energy in the body. Life energy is a substance that we receive from air, food and space. It is she who makes us live, raises us to our feet after illnesses, injuries and mental upheavals. The process of dying and rebirth is constantly going on in a person. As long as there is a lot of vital energy, rebirth prevails over dying: a person is healthy and recovers even from the most serious illnesses. When the energy level drops below a certain level, dying takes precedence over rebirth, which leads to a general weakening of the body, chronic fatigue, illness and, eventually, death.

That is why of all water procedures it is best to choose contrasting ones. Even if you take a hot or cold bath, always complete it with a contrasting douche: then you will get a double effect.

Contrast procedures for healing the whole body and prolonging life

This procedure is intended for those who want to preserve youth and strengthen the body, making it resistant to colds and pathogens. Contrast douches cure neuralgia, rheumatism, headaches, diabetes, runny nose, anemia, circulatory disorders and general fatigue. And for people with low temperatures, they are simply necessary.

The optimum temperature difference is about 30 ° C: hot water - 42-43 ° C, cold - 14-15 ° C. But you need to get used to such a difference gradually, within 7-10 days.

Hot water (°C)	Cold water (C)	Amount of days

Alternative: contrast shower

Nishi advises taking contrast baths. It is clear that in Japan people gravitate towards baths, and in Nishi's time, showers were generally a curiosity. However, it is likely that even in Japan it is possible to take contrast baths, quickly moving from cold to hot water and vice versa, only in a hospital specially equipped for the corresponding procedures. Otherwise, one would have to admit that the Japanese tend to keep two baths in the bathroom at once. The vast majority of Russians definitely do not have the opportunity to dive from a cold bath to a hot one and back. Therefore, it is possible to replace Nishinsky contrast baths (as they completely do not correspond to the realities of our everyday life) with a contrast shower, while maintaining the recommended temperature regime and procedure scheme.

The procedure should begin with cold water and end with cold water: this is a prerequisite. You need to do at least 4 contrast douches, not counting the fifth, cold:

Cold douche - 1 minute, hot douche - 1 minute.

Cold douche - 1 minute, hot douche - 1 minute.

Cold douche - 1 minute, hot douche - 1 minute.

Ideally, you should focus on 11 douches, although this is also not the limit. If desired, the procedure can be completed with the 61st cold douche.

You can pour yourself either from the shower or from the pelvis. Standing under the shower, pour over the whole body, not lingering for a long time in one place. It is better to start from the feet and gradually move up. Stretch during the douche to expand the lung cells (alveoli): this clears the lungs of mucus.

If you are pouring from a basin, you must pour a full basin of water on each leg, knees and stomach and three basins on each shoulder, starting with the left.

Nishi does not recommend using soap during contrast procedures. The exceptions are the arms, legs, face and perineum.

After the last cold douche, blot the body with a towel, do not rub, and remain naked until the skin is completely dry - from 6 to 20 minutes, depending on the ambient temperature and health status.

Contraindications and warnings

You can not take contrast baths without first consulting a doctor and mandatory preparation for people suffering from syphilitic liver damage and atrophic cirrhosis.

Patients with atherosclerosis should get used to contrast procedures gradually. Start by successively lowering your arms and legs into cold and hot water after a normal wash (you must first dry your body). After a week or two (it depends on how you feel), you can try contrasting douches of the whole body according to the scheme proposed above.

Cold bath according to the Nishi system: healing, hardening and cleansing

Cold bathing hardens and cleanses the body, removing metabolic products released through the pores from the surface of the skin.

The duration of the cold bath is 25 minutes. Water temperature - 14-15 ° С. You can start with warmer water, but it should not be warmer than 18°C. Nishi recommends sitting still in the water for the first 20 minutes, and moving your legs vigorously for the last 5 minutes.

If you want to improve the condition of the skin, make it smooth, beautiful, remove age spots and freckles, add three varieties of vegetables to the water - cabbage, lettuce, a third vegetable if desired - 150 g each, grated or finely chopped.

After a cold bath to warm up, do a few contrast douches. Course duration - 1 month. The course is held once a year.

Hot bath according to the Nishi system: weight loss and health promotion

Hot water procedure strengthens health, burns excess sugar and alcohol, normalizes the concentration of salt in the body. It is especially useful for those suffering from salt deposition, osteochondrosis, diabetes, cataracts, glaucoma and overweight, as well as for those who often have leg pain from fatigue. And if you want to improve the condition of the skin, add 30 g of ground oatmeal, 5 g of lactic acid and 2 g of borax dissolved in warm water to the water.

Ideally, the duration of a hot bath should be 20 minutes. But it is hard to immediately take a bath with a temperature of 41-42 ° C for 20 minutes. The procedure time should be increased gradually, following the recommendations given in the table below.

Watch your pulse while taking a bath. The same table shows the indicators of increased heart rate, which are optimal for the body. The duration of the procedure can be increased only if the indicators of increased heart rate are normal and you will not experience discomfort. In this way, you will gradually bring the bath time up to 20 minutes. The maximum allowable increase in heart rate with a 20-minute bath is 40%, but the ideal figure is 20% - this is what you should strive for.

After a hot bath, no matter how long, take a cold shower for a minute, then dry yourself off and get dressed. After an hour, undress again and stay naked for the time indicated in the table: this is necessary in order to stop sweating. But whatever the duration of the hot bath, one should not remain naked for more than 25 minutes.

Within two hours after the procedure, it is necessary to restore the water-salt balance and the balance of vitamin C. Salt should be consumed only with raw vegetables (vegetables are chosen to taste). To restore vitamin C lost through sweating, drink an infusion of raspberry, currant or persimmon leaves, or eat foods that contain this vitamin. Pure unboiled water should be drunk 30-40 minutes before the salt balance is restored and 30-40 minutes after the bath.

Hot bath duration (41-42T), min	The amount of water to drink, ml	Amount of salt to be restored within 2 tsp	The amount of infusion from raspberry, currant or persimmon leaves to restore the balance of vitamin C, ml	Time spent naked after bath (at air temperature 16°C), min	increased heart rate,

After you bring the procedure time to 20 minutes, you should take it for some more time. The exact number of baths depends on how you feel. You can check if the baths have given a result as follows. Try walking up to the 4th floor, covering the distance between two floors in 40 seconds. If there is no severe shortness of breath and fatigue in the legs, then the baths have done their job: you are in good physical shape.

Contraindications

Recommended niches cold, hot and contrast baths are not suitable for everyone. He did not mention that hot baths are contraindicated for people with cardiovascular disorders. Yes, and contrasting douches, they also need to be done with great care.

Running on the Nishi system

Running is necessary to strengthen the spine, burning excess sugar and alcohol in the blood. Due to this, running improves health, prolongs life and accelerates the process of cell regeneration.

The running recommended by Nishi is a combination of walking and jumping. First, tightly clench your fingers into fists so that the thumb is under the four others. Then bend your elbows: the forearms should be in a horizontal position. Start alternately jumping on your left, then on your right foot, staying in one place. The synchronization of arm movements with leg movements should be the opposite of what happens during normal running: when the right leg rises in a jump, the right fist is thrown forward, and when the left leg rises, the left fist is thrown forward. When jumping, the entire sole, and especially the heel, should touch the floor.

Run in place twice a day - in the morning and in the evening. At first, the duration of the run should not exceed 2.5 minutes. As you get used to the exercise, gradually increase this time. When you do not feel tired after 2.5 minutes of running, extend the exercise for another 2.5 minutes, etc. The maximum running time in place is 25 minutes, but it is achieved over time, according to the diagram shown in the table.

Running clothing should be lightweight because a large temperature difference between the upper and lower body can cause leg cramps. Joint pain after running is a sign that you've overtrained.

If running caused sweating, then at the end of it you need to take a cold bath or shower to cleanse the body of the excreted metabolic products, and within two hours after the water procedure, restore the water-salt balance and vitamin C balance by drinking clean unboiled water, eating some vegetables with salt and taking vitamin C. See the table for all the details.

Running time, min	The amount of water that should be drunk after running, ml	Amount of salt	The amount of a decoction of raspberry, currant or persimmon leaves to restore the balance of vitamin C, ml
			4. Restore the balance of vitamin C by drinking 20-30 g of tea from raspberry, currant or persimmon leaves daily (after heavy sweating, this amount should increase). 5. Eat at least 10 g of seaweed daily: seaweed contains many useful substances that are simply necessary for the body, especially the circulatory system. 6. Take a mixture of toasted sesame seeds with salt. Daily allowance: 6 g for adults and 3 g for children (after profuse sweating, this amount should increase). 7. Once every 2-3 weeks, follow a salt-free diet for one day. 8. Eat 70-110 g of chopped raw vegetables daily. There should be at least three varieties of vegetables (for sick people, this number should be increased to 5-7). 9. Eat twice a day without breakfast. The lack of nutrition can be compensated with a thin rice soup. 10. Take contrast water treatments. 11. Sleep naked. 12. Sunbathe. 13. Periodically cleanse the body. 14. Get anthelmintic treatment. An anthelmintic should be taken for 3-4 days at the beginning and middle of the month. In total, the duration of the course is 3 months. Then a three-month break is made, and the course is repeated. 15. Believe that your health is constantly improving! Following these rules will guarantee health and joyful life. You will no longer need the help of doctors, and you can enjoy life and do what you like.

Katsuzo Nishi is one of the most famous healers in Japan, who created the six rules of health from personal experience. Nishi believed that only he himself could cure a person if he wanted to. And there is irrefutable proof of this.

In adolescence, Nishi received a diagnosis according to which he was not supposed to live to be 20 years old. Contrary to all scientific predictions, Katsuzo Nishi not only lived much longer than he was predicted, but also surprised everyone with his health already in old age.

A fundamental factor in the Niche system is a good understanding of the characteristics of human physiology. The conclusions that he made literally turned the world and his ideas about what a disease is and how to achieve health using just a few simple manipulations with your body a day.
By the way, Nisha's six health rules were widely publicized about 80 years ago. In our time, thousands of examples around the world have been witnessed, in which seriously ill patients are cured of ailments, when even doctors even shrug their hands in impotence.

What you need to know before you start exercising.

As you know, most of us have problems with the spine. Scoliosis and various curvatures are common. All this comes from bad posture. When a person stoops, his ligaments and muscles weaken, they do not hold the vertebrae as tightly as they should, as a result of which they move relative to themselves.

The golden rules of Katsuzo Nishi's health are aimed at forming the correct posture with the help of simple exercises, swimming, proper nutrition to strengthen the spinal systems, alternating wakefulness and sleep in a certain mode, etc.

1. The first Golden Rule of Health is a SOLID BED.

A person spends one third of his life in a dream, so this time can be used not only for rest, but also for posture correction. A flat and firm bed is important because in this case the weight is evenly distributed throughout the body and the muscles can completely relax. At the same time, only on such a bed is it possible to correct the spinal column, which is in a curved state during the day during work.

A firm bed stimulates the activity of the skin, activates the work of the skin venous vessels, prevents the prolapse of the liver, and accelerates the blood supply to the skin. All this ensures a sound sleep and a vigorous state after it.
Of course, you can sleep both on the floor and on a piece of plywood, but the main thing to remember is that one of the important functions of the bed is its ability to warm the human body from below, so when equipping your bed, take care of the correct placement of rigid structures.

In order to have a better sleep, it will be useful in the evening, about an hour before bedtime, spend 20 minutes in the fresh air. It is very convenient to take care of your health together with your loved one or friend.

2. The second Golden Rule of Health is a HARD PILLOW.

Most likely this is not even a pillow, but a roller-shaped lining under the head. It is best for these purposes to use a piece of wood carefully tailored to your parameters.
The pillow-roller should be of certain sizes, which are different for each person. In simple terms, your new pillow should fill the hollow between the back of the head and the scapular region, while the third and fourth cervical vertebrae will lie flat on a hard surface without bending. An example of a correct bed with a hard pillow and an incorrect one are shown in the figure.

Of course, it immediately becomes clear that such a pillow will, out of habit, cause a lot of inconvenience or even painful sensations, but all this is due to the fact that we have been accustomed to a different way of sleeping for a long time and now the correct one seems uncomfortable and wild to us. In order to soften the discomfort, at first, a hard roller can be wrapped in a soft cloth, but remember, from time to time the cloth must be removed and thus gradually get rid of it. You need to get used to sleeping on the right pillow - this is the key to health.

3. The third Golden Rule of Health - EXERCISE "GOLDEN FISH".

This exercise affects the vertebral nerves, relaxes them and relieves overstrain. It normalizes blood circulation, has a beneficial effect on the work of the heart, stabilizes the work of the main systems of the body, including the nervous system. Promotes proper bowel function.

Starting position: we lie down on our back, naturally on a flat and hard surface, it can be a bed or floor, we throw our hands behind our heads, our legs are stretched forward, we stand on our heels, and we pull our toes to the face.

Exercise Technique: First you need to stretch the body. We stretch with the right heel forward, and with our hands in the opposite direction, then we do the same with the left heel. Then we put our hands under the head, and without lifting the body from the floor (we make sure that the heels, hips and spine are pressed to the floor), we make wave-like movements like a fish from left to right (but not up and down - this is an important condition) for 1-2 minutes.
This and subsequent exercises are recommended to be performed twice a day, in the morning and in the evening.

4. The Fourth Golden Rule of Health - EXERCISE FOR CAPILLARIES.

The purpose of the exercise is to stimulate the capillaries in the organs, improve blood circulation throughout the body, movement and renewal of the lymph. This exercise is a good substitute for running, because it allows you to remove the load on the joints and heart, which is sometimes very important. If it is possible to perform it naked, then in addition to the above effects, you will also receive an increase in skin respiration, and this will lead to the cleansing of the body of toxins through the skin.

Starting position: lie on a solid foundation on your back, put a roller already familiar to us under your neck.

Technique: raise your legs up, point your feet so that they are parallel to the floor, raise your hands up too. In this position of the arms and legs, do them active shaking for 1-3 minutes.

5. Fifth Golden Rule of Health - EXERCISE "CLOSING HANDS AND FEET".

This exercise helps the forces of the mind and body to achieve balance, coordinates the functions of muscles, nerves and blood vessels. By doing it, we help the diaphragm work, which naturally improves blood circulation and reduces the load on the heart. The special usefulness of this exercise is also in the interaction of the muscles of the right and left sides of our body, which, by coordinating, help the work of all internal organs. This exercise is especially useful during pregnancy, as it contributes to the favorable development of the fetus in the womb.

This exercise consists of two stages, preparatory and main parts.

Preparatory part of the exercise.

Starting position: lie down on your back on a hard surface, put a roller under your neck, then you need to close your feet and palms of your hands, spread your knees to the sides as shown in the figure.

Execution technique. In this position, we will perform several different manipulations or movements, each must be repeated 10 times.
1. Without changing the position of the arms, legs and torso, we simply press each other with the fingertips.
2. We begin to press each other with the fingertips and continue pressing with the whole palm.
3. Firmly squeeze the entire surface of the palms
4. Extend the closed hands as far as possible behind the head and draw a line from the position from behind the head to the waist, while the fingers do not change position and “look” behind the head, keep the palms as close to the body as possible.
5. Expand the fingers of both hands so that they "look" at the feet and move them from the groin to the stomach.
6. We make movements similar to paragraph 4, but now we do not hold our hands close to the body, but we do it at the maximum distance from the body, as if cutting through the air.
7. Stretch your arms up, return back, try to make the movement to the maximum length.
8. The arms remain closed over the solar plexus, and the soles of the feet move back and forth without opening the feet.
9. We combine movements, moving the legs as indicated in paragraph 8, adding movements with the palms in the same order.

The main part of the exercise.

Starting position: we lie on our back, after completing point 9 of the preparatory part, the palms are closed over the solar plexus, the feet are closed, the knees are spread apart.

Technique: close your eyes and without changing the position of the legs and arms, lie down for 10-15 minutes

6. The sixth Golden Rule of Health - EXERCISES FOR THE SPINE AND ABDOMEN.

One of the main components of the success of life according to this method is self-confidence. As the saying goes, we are what we think about. If you set yourself up for a positive outcome and firmly believe in the result, then it will not keep you waiting.

Exercise for the back and abdomen is designed specifically for those areas of our body in which the main vital energies are concentrated, and even important organs. It is useful for restoring the acid-base balance in the body, contributes to the beneficial effects of mental energy. It is divided into the preparatory part and the main part.

The starting position of the preparatory part: we sit on the floor on our knees, while lowering the pelvis on our heels, if desired or more comfortable, you can sit “in Turkish”, do not forget to keep your back straight, hands rest on your knees. All elements of the exercise are performed 10 times in each direction.

Technique:
1. Such a warm-up - raise and lower your shoulders.
After the first element, perform intermediate steps, by the way, you will need to perform them after each of the elements of the preparatory part described below.
- stretch your arms forward in front of you, then look back sharply, as if trying to see your tailbone, then slowly look from the tailbone to the neck, of course you will not be able to see the back - so do it mentally. Return your head to its original position and do the same manipulations only on the right side.
- we perform the same actions, only now the arms are extended upwards.
2. Tilt your head to the right and left (do not forget to do an intermediate exercise)
3. Tilt your head back and forth (again an intermediate exercise)
4. We combine points 3 and 4: tilt the head to the right and back, then to the left and back (intermediate exercise)
5. Do not forget that we do the exercises of the preparatory period 10 times in each direction. Tilt your head to your shoulder, then slowly roll it over, touching the back of your head with your back (we do an intermediate).
6. Raise your hands from your knees, bend them at the elbow joints, forming a right angle and firmly squeeze your palms, throw your head back, look at the ceiling and spread your elbows to the sides, trying to sort of connect them behind your back, at this time the chin stretches up (last time do an intermediate exercise)

Starting position of the main part: the same as in the preparatory part.

Technique: relax for a short period of time, then tighten your stomach again, straighten your back and do pendulum swings to the right and left, while moving your stomach back and forth. We perform such movements for 10 minutes. It will seem difficult at first, but you will get used to it very quickly.

All six Nisha health rules are quite effective and very easy to follow, you just need to overcome laziness and start exercising.

The famous Katsuzo Nishi Health System is not just a set of rules and exercises, it is a whole philosophy. Elements of ancient Greek and ancient Egyptian medical practices, methods of Tibetan, Chinese, Philippine medicine and yoga were combined by a Japanese scientist into an integral, complete, self-sufficient system, the essence of which is life according to the laws of nature. This System is truly miraculous, but anyone can master it.

A series: Nishi Health System

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by the LitRes company.

Movement Healing

Golden rules of health

The first rule of health hard bed.

It is no coincidence that they say: if you have many diseases, treat your spine. To tidy up the spine, you first need a solid bed.

The human spine consists of 33 vertebrae, which form 5 sections: cervical (7 vertebrae), thoracic (12 vertebrae), lumbar (5 vertebrae), sacral (5 vertebrae fused into one bone - sacrum) and coccygeal (most often - one bone from 3–4 vertebrae). Between the vertebrae are cartilage and ligaments. Due to such a movable connection of the vertebrae with each other, the spine can elastically bend when moving the body, flexion and extension, tilting to the sides and rotation are possible in it. The cervical and lumbar regions are the most mobile, the thoracic region is less mobile. Connecting with each other, the vertebrae form a canal in which the spinal cord is located. Thus, one of the main functions of the spine is to protect the spinal cord - the most important control center, without which the skeletal and muscular systems, as well as the main vital organs, would not be able to work. In the middle of each vertebra is a vertebral process, from which, in turn, there are lateral processes. They protect the spinal column from external impacts. From the spinal cord through the holes in the arches of the vertebrae, nerve fibers depart, serving various parts of the body.

The structure of the spine

I - cervical; II - thoracic; III - lumbar; IV - sacrum; V - coccyx

In case of violation of the articular and ligamentous apparatus - the most common pathology called subluxation - the vertebrae are slightly displaced, move to the side, compressing the nerves and blood vessels extending from them, and preventing them from functioning normally. This leads to circulatory disorders, numbness of the pinched nerves, resulting in various disorders in those organs to which the pinched nerves are “connected”. This is what causes various diseases.

The cervical spine is especially prone to subluxations, since it is the most mobile. And the eyes, face, neck, lungs, diaphragm, abdomen, kidneys, adrenal glands, heart, spleen and intestines suffer from subluxations of the cervical spine. So, if subluxation occurs in the 4th vertebra, the eyes, face, neck, lungs, diaphragm, liver, heart, spleen, adrenal glands, teeth, throat, nose, ears are most likely to be affected.

If you are not all right with your eyesight, your throat or stomach often hurts, your thyroid gland does not function well - this is most likely due to subluxation of the 5th thoracic vertebra. Your heart, intestines, nose, eyesight may suffer due to subluxation of the 10th thoracic vertebrae. Few people know that inflammation of the bladder (cystitis), appendicitis, impotence, pathological changes in the prostate gland in men and gynecological diseases in women occur as a result of subluxation of the 2nd lumbar vertebra. If the 5th lumbar vertebra is subjected to subluxation, diseases such as hemorrhoids, anal fissures, rectal cancer are possible.

Subluxations that do not correct support pathological changes in the body and lead to diseases.

In addition, a sick spine cannot normally perform its main functions - to be the axis of the body, for which it needs to be elastic and at the same time strong; provide movement of the head, neck, upper and lower limbs, the whole body; support the neuromuscular apparatus; protect the central nervous system (spinal cord), from which the nerves depart to the muscles and internal organs. Even the slightest violation in the spine can adversely affect the condition of other parts of the body, as well as lead to disharmony between the physical and mental state. Therefore, to improve the overall health of the body, it is necessary to cure the spine.

Of course, the best exercise for the spine is to maintain good posture. A person who is accustomed to stooping needs to constantly control himself in order to keep his back and shoulders straight, his stomach taut. To get a feel for what it means to stand up straight, lean back against a wall with your legs slightly apart and your arms loosely at your sides. The back of the head, shoulders, calves and heels touch the wall. Then try to approach the wall so that the distance between it and the lower back is no more than the width of a finger. Tuck in your stomach, stretch your neck a little and straighten your shoulders. Now move away from the wall and try to keep yourself in this state as long as possible. Difficult? If you are used to slouching, as most people do, normal posture will seem uncomfortable to you, because the muscles and ligaments become too weak and too tense from holding the body in the wrong position. The harder it is for you to keep your back straight, the more your posture is broken.

Correct position of the spine

During the day we perform a lot of different movements. Many people spend a lot of time in a sitting position, which is not ideal for the spine. People often do not straighten properly or lean too far, shift the torso too far from the center of gravity, forcing the spinal muscles to hold a very large amount of weight. Usually, the back muscles still cope with such a load, but at the same time they act at the limit of their capabilities. This is why by the end of the day our backs get tired and it becomes increasingly difficult for us to maintain proper posture.

However, we spend a third of our lives sleeping at night, and this time can be used not only for rest, but also for correcting our posture. That is why the bed on which we sleep should be flat and firm. To maintain the habit of perfect posture, there is no better remedy than to constantly correct the violations that occur in the spinal column by sleeping on a hard, even bed.

A firm, even bed promotes even distribution of body weight, maximum muscle relaxation and correction of subluxations and curvature of the spine.

It is good to sleep on the floor, but you can make a hard bed by placing a plank or piece of plywood on your bed; you can also recommend a mattress stuffed with cotton wool, hair or sponge rubber. The options may be different, the main thing is to avoid a spring mattress.

On a hard and level bed, subluxations and curvature of the spine are easily corrected, since the spine is in the correct position during a night's sleep. In a soft bed, all the disturbances that arose during the day are preserved. In addition, a soft bed warms the intervertebral discs, makes them easily shifted, thereby laying the foundation for new disorders. A sleeper in a soft bed allows his nerves to atrophy, and therefore illnesses come to him uninvited.

A firm, even bed has a beneficial effect on the functioning of all organs, including such an important organ as the liver. When the group of vertebrae from the 3rd to the 10th is located evenly in a horizontal position, the work of the liver is not disturbed. But one has only to lie down on a soft bed, as the vertebrae form a slight bend, which leads to disruption of the liver. The nerves of the 4th and 8th thoracic vertebrae, "connected" to the liver, are pinched, the secretion of the liver is disturbed, which affects the quality of blood purification. Further, the chain is easy to trace: poorly purified blood begins to circulate throughout the body, causing diseases of various organs. A person, not knowing the root cause, begins to treat diseased organs with the help of drugs that become poisons for an already diseased liver. It's not hard to guess the consequences...

So, a flat and firm bed helps to restore and maintain correct posture, correct spinal disorders, restore the functioning of the nervous system, and improve the functioning of internal organs.

The second rule of health hard pillow.

You need to sleep not only on a hard, even bed, but also on a hard pillow, best of all on a pillow-roller. You lie flat and place your neck on the pillow so that the 3rd and 4th cervical vertebrae are literally resting on it. Its dimensions should be such that it can fill the hollow between your nape and shoulder blades. The point is that the spine from the 3rd cervical vertebra is straightened and is on a flat and hard surface. Large and soft pillows that seem so comfortable actually make our necks contort. In Japan they say: "A crooked neck is a sign of a short life."

First, you can put either a towel or a piece of soft cloth on a hard cushion-roller. However, you must remember: you need to remove this fabric from time to time and gradually try to get used to a hard pillow. Thus, after a while you will get used to it and will sleep comfortably without any emollient.

Position of the spine during sleep:

a- correct; b- wrong

This rule is associated primarily with the functioning of the nasal septum. It is known that by acting on its certain points, it is possible to stimulate the activity of internal organs. For example, when you faint, they give you a sniff of ammonia. In this case, the peripheral endings of the trigeminal and sympathetic nerves receive the necessary impulse, and the person regains consciousness. It has been established that the state of the nasal septum can affect the occurrence of diseases such as hay fever, asthma, fibroids, tension of the heart artery, diseases of the genital organs, endocrine system, parathyroid and thymus glands, urinary incontinence, pain during menstruation, enteritis, constipation, weakening of the diaphragm , diseases of the kidneys, liver, stomach, ears, as well as irritability, anxiety, dizziness.

Subluxations of the cervical vertebrae cause inflammation in their joints, and neck mobility suffers from this, sharp and dull pains occur not only in the neck itself, but also in the back of the head. In addition, subluxations of the 3rd and 4th cervical vertebrae are the cause of dental disease - the upper and lower incisors.

So, a hard pillow replaces the stimulation of the reflex centers in the nasal cavity, curing any inflammation of the nasal septum; beneficial effect on the cervical spine; adjusting the vertebrae to each other, stimulates cerebral circulation and thus prevents the development of atherosclerosis.

The third rule of health exercise "Goldfish".

The problem of osteochondrosis has never been as acute as it is now. In addition, prolonged incorrect position of the spine can cause scoliosis not only in children but also in adults. Correction of posture, as we have already found out, helps the first and second rules of health. The third rule is also aimed at eliminating disorders in the spine. Daily performance of the “Goldfish” exercise gives the greatest effect in correcting posture, and therefore in establishing balance in the body: balance of nutrition, cleansing and nervous balance.

Exercise "Goldfish"

Starting position: lie on your back on a flat bed or on the floor. Throw your arms behind your head, stretch them to full length, also stretch your legs to full length; put your feet on the heel perpendicular to the body, pull the socks to the face. Press the spine, hips and heels to the floor.

Stretch several times in turn at the expense of "7", as if stretching the spine in different directions: with the heel of your right foot, crawl forward along the floor, and with both outstretched arms simultaneously stretch in the opposite direction. Then do the same with the heel of the left foot (with the heel stretch forward, with both hands stretch in the opposite direction).

Exercise "Goldfish"

Now put your palms under the cervical vertebrae, connect your legs, pull the toes of both feet to the face. In this position, begin to vibrate with your whole body like a fish wriggling in the water. Perform vibrations from right to left for 1-2 minutes. The body vibrates left and right, but not up and down. You can only lift the feet and the back of the head (position a on the image). For beginners, vibration can be created by a partner, setting the required pace and accustoming the body to new sensations and movements (position b on the image).

This exercise should be done every day in the morning and evening.

Correcting the condition of the vertebrae, this exercise thereby eliminates the overstrain of the vertebral nerves, normalizes blood circulation, and coordinates the sympathetic and parasympathetic nervous systems. The Goldfish exercise tidies up the nerve fibers that exit from each side of the spine, which relieves them of pressure.

The “Goldfish” exercise not only corrects spinal disorders, but also promotes pulsation of the veins that return blood to the heart from certain organs, releasing decay products (slags and urea) through the skin along the way. Thus, this exercise improves the functioning of the heart and cleanses the skin. In addition, this exercise improves intestinal motility, which means it is an excellent tool in the fight against constipation - one of the main causes of various diseases. So, the main cause of mental disorders is blockage and twisting of the intestine due to constipation. The poisons formed during constipation are absorbed into the blood and, participating in the general blood circulation, reach the brain, poisoning its cells, which causes expansion or inflammation of the capillaries and leads to impaired mental functions. Exercise "Goldfish", acting on intestinal motility, helps to cope with this problem.

So, the third rule of health is aimed at correcting posture, improving blood circulation, coordinating the work of the internal and external nervous systems, improving the functions of the intestines, liver, kidneys, skin, brain and heart.

By the way, if you look closely at the animals, you can see that they follow the above three rules of health: they sleep on a hard floor, lay their heads on their paws, waking up in the morning - first of all they “stretch”, spin, shake their heads, shake their whole body.

The fourth rule of health exercise for capillaries.

Every cell in the body receives its nourishment from the blood. Blood connects and nourishes all organs and systems of the body. What kind of force is needed, what a powerful pump is needed to deliver blood, along with oxygen and nutrients, to every cell?

From time immemorial it was believed that this force is the heart, a powerful motor that accelerates blood throughout the body. But modern research has proven that the power of the heart is not so great. It is only enough to push blood through the arteries and bring it to the capillaries. The power of the heart is not enough to move blood through a giant network of capillaries! Nevertheless, the blood passes through the capillaries, and then returns back and enters the veins.

Here's what happens: the blood from the heart enters the arteries, which are something like stretchable, with the ability to expand the suction tubes - they seem to "suck" the blood from the heart. Then the arteries carry the blood to the capillaries, and, having passed through the capillaries, the blood is thrown into the veins to return back to the heart. A vein is something like a suction tube that pushes blood to the heart and does not allow it to return back - there is a special valve in the veins for this. The power of the heart is only enough to drive blood through the arteries to the capillaries. Then by what forces does the blood from the capillaries rise into the veins? Where is this pump that makes the blood go into the vein? There can be only one answer: this pump is located in the capillaries themselves.

The role of capillaries is underestimated by medical and anatomical science. The significance of this gigantic vascular network is still not understood, and this is a huge number of peculiar microhearts! Capillaries contract, pulsate, and act as a blood motor - not only not secondary to the heart, but, perhaps, the main one!

Capillary diseases underlie almost every disease in the human body. This is an indisputable conclusion. Being healthy means making the capillaries contract. Our health depends on the health of every cell in the body. And the health of the cell depends on the state of the capillaries that carry the cells nutrition, vitality and cleanse it of decay products.

Capillaries are thin, and therefore very fragile and vulnerable. They are the first to become contaminated, break, die, and become damaged. When capillaries become damaged and stop contracting, blood cannot reach every cell in the body. Cells deprived of nutrition begin to die. When cells die, they create diseases of the organs. Poor functioning of the capillaries leads to stagnation of blood, disruption of its normal movement through the vessels. Waste and harmful substances, which are inevitably formed during the life of each organism, cease to be excreted on time and begin to accumulate in threatening quantities. Useful substances are not delivered to organs and tissues in the required volumes. Organs begin to hurt from lack of nutrition, from the formation of dead cells, from accumulations of unremoved toxins. The body begins to poison itself, turning into something like a dump of sewage. This causes many diseases. Impurities affect the skin, blood vessels, nervous system. Despondency, gloominess of spirit and melancholy arise from impurities. Obesity and sleep disturbances, constipation and lung diseases arise from sewage. There are no diseases that would not be associated with circulatory disorders and disharmony between substances introduced into the body and excreted from the body.

That is why without the normal operation of capillaries, the life of cells, tissues, organs, systems of our body is impossible. That is why it is desirable to start work on improving the body with the improvement of blood and blood vessels.

Exercise for capillaries is almost a complete replacement for running. With it, anyone can “run”, and this should be done twice a day, even for bedridden, debilitated, elderly people, as well as those suffering from any kind of heart disease. Exercise for capillaries completely replaces jogging, but at the same time eliminates the load on the heart and joints. Performing this exercise in the nude will bring double benefits, as it will increase skin respiration, and hence the cleansing of the body from toxins through the skin.

Exercise "Vibration"

Starting position: lie on your back on a hard and flat surface, put a hard pillow or roller under the cervical vertebrae. Then lift both arms and legs up so that the soles of your feet are parallel to the floor.

Performing the exercise: in this position, shake both arms and legs. Perform the exercise for 1-3 minutes.

If your legs are slightly bent at the knees when doing this exercise, do not pay attention: this is not of fundamental importance for vibration.

Exercise "Vibration"

Exercise for capillaries and the exercise "Goldfish" are built on vibration. This is fundamentally important. The human body is never completely at rest - muscles, stomach walls periodically contract, undulating movements are inherent in the intestines. And the heart? It does not stop for a minute, knocks, vibrates - and we live. The walls of blood vessels shrink. When we speak, the vocal cords vibrate.

Try to keep your arms outstretched forward. Soon you will notice that the tips of your fingers tremble finely. Apparently, the body needs such micromovements for some reason, if it produces them. Natural microvibration plays a certain role in the filtration processes in the tissues, it is necessary for the implementation of heat transfer, thanks to which the blood circulation of the working organs is enhanced.

We know that the vertebrae in the spine are interconnected by ligaments and cartilage. By vibrating with the whole body, performing the “Goldfish” exercise, we train the ligamentous apparatus of the spine, strengthening it, making it more elastic and durable. The proposed exercises are available to everyone, they do not require special devices, they can be performed even by a bedridden person. So, vibration contributes to a more energetic pulsation of the veins, which means it increases the overall vitality of the whole organism.

Fifth rule of health performing the exercise "Closing the feet and hands."

In addition to capillaries, the heart has another indispensable assistant - the diaphragm. The number of movements of the diaphragm in one minute is approximately one quarter of the number of movements of the heart. But its hemodynamic pressure is much stronger than the contraction of the heart, and it pushes the blood more strongly than the heart. The work of the diaphragm will help the exercise "Closing the feet and hands."

The first part of the exercise improves blood circulation in the body, which means it improves its nutrition and cleansing. Exercise is also useful in that it coordinates the functions of the muscles and nerves of the right and left sides of the body, especially the internal organs.

Exercise "Closing feet and hands"

The first, preparatory, part.

Starting position: lie on your back (on a hard, flat surface, put a roller under your neck).

Close your feet and hands and spread your knees.

Press the fingertips of both hands against each other (10 times).

Press first with the fingertips, and then with the palms of both hands on each other (10 times).

Squeeze both closed palms (10 times).

Stretch your closed arms to full length, throw them behind your head and slowly draw them over your face to the waist, as if cutting the body in half, while the fingers of the palms are directed to the head (10 times).

Turning the fingers of both hands towards the feet, move them from the groin to the navel (10 times).

Stretch your arms as much as possible with closed palms and carry them over the body, as if cutting through the air with an ax (10 times).

Stretch your arms with closed palms up and down to failure (10 times).

Exercise "Closing feet and hands"

Place your hands with closed palms over the solar plexus and move your closed feet (about 1-1.5 foot lengths) back and forth, trying not to open them (10 times).

At the same time, move your closed palms and feet back and forth, as if trying to stretch the vertebrae (10-60 times).

The second, main, part of the exercise.

With your feet and palms together, close your eyes and stay in this position for 10-15 minutes. Hands with closed palms should be placed perpendicular to the body.

This exercise, like all the rest of the Health System, is desirable to perform, if possible, in the nude. After all, all exercises are aimed at strengthening deep cellular respiration, they make every cell breathe, and the clothes that we wear almost constantly prevent this.

This exercise coordinates the functions of the muscles, nerves and blood vessels in the groin, abdomen and thighs, which is especially useful during pregnancy, as it helps the baby grow normally in the womb and even corrects its incorrect position.

Performing the exercise "Closing the feet and hands" for 40 minutes leads to the establishment of the necessary balance between the parasympathetic and sympathetic nervous systems, as well as to the harmony of the general waters in the body. It is no coincidence that in almost all religions there is one common gesture: the palms are folded in front of the chest. Such a gesture has a hidden physiological justification. In this case, the general waters in the body - blood, lymph, etc. - are neutralized and balanced. Try to check. Measure your pressure, write down the difference between the upper and lower pressure. Then put your palms together for 3-4 minutes and then measure the pressure again. You will be surprised to find a much more balanced pressure than before. In addition, folding the palms together restores the acid-base balance in the body, so it is very useful before each meal to keep the palms together in front of the chest for 1.5 minutes or more. But if you do this exercise every day, then you can not fold your palms before eating.

So, the fifth rule of health helps the forces of mind and body to achieve balance.

The sixth rule of health performing exercises for the back and abdomen.

The implementation of this health rule is dedicated to several important tasks. First, it coordinates the functions of the sympathetic and parasympathetic nervous systems. What does it mean?

All our internal organs can be conditionally divided into animals and plants. Animal internal organs include muscles and the external nervous system, while plant organs include the respiratory, digestive and internal nervous systems. Animal nerves are located in the muscles of the arms, face, legs, neck, chest, abdominal cavity, that is, in those muscles that we can contract at will, for example, raise our arm.

Plant nerves are located in the muscles of the internal organs and blood vessels, and we cannot contract these muscles at will, for example, stretch the stomach. They regulate the activity of the organs of blood circulation, respiration, digestion, excretion, reproduction, and metabolism.

Plant nerves (in other words, the autonomic nervous system), in turn, are divided into two systems: parasympathetic and sympathetic. The cranial parasympathetic nerves control the activity of the digestive organs, kidneys, small intestine, spleen, pancreas, heart, and respiratory organs. The pelvic parasympathetic nerves control the functioning of the colon, bladder, and genital organs. The sympathetic nervous system has three large plexuses: cardiac, which connects the branches of the vagus nerves with the branches of the ganglions; solar, which is located between the stomach, diaphragm and aorta; pelvic, located in the sacrum and common in all internal organs.

With simultaneous movements of the spine and abdomen, the sympathetic and parasympathetic nervous systems begin to function in concert, which leads to the strengthening and healing of the entire nervous system as a whole. A healthy nervous system makes it possible to withstand any adversity.

Exercise "Movement of the spine and abdomen" helps to establish the acid-base balance in the body.

Conventional muscle-strengthening sports maintain acidity, while deep breathing and meditation healing saturate the blood and other body fluids with alkali. Thanks to this exercise, abdominal breathing and meditation are performed simultaneously with the movements of the spine, which establishes an acid-base balance in the body. And maintaining the acid-base balance is the first way to proper treatment.

In addition to coordinating the activity of the sympathetic and parasympathetic nervous systems, restoring and maintaining the acid-base balance in the body, the Movement of the Spine and Abdomen exercise helps regulate bowel activity.

Finally, following the sixth rule of health creates the spiritual power to become healthy. “I feel how I think of myself” – this truth is the basis of suggestion treatment. That is why in the exercise the movements of the spine and abdomen are combined with self-hypnosis. By uttering positive affirmations, we seem to set ourselves up for a wave of health and joy. Your ears, your voice, your consciousness and subconsciousness are tuned to this wave. If you believe that you will be healthy, that you will overcome your disease and live happily ever after, then so be it.

Since we were able to create all our diseases with our previous negative thoughts, then by using opposite, positive beliefs, we can get rid of them. If every day in the morning and in the evening, doing the exercise, you set yourself up for health and victory over diseases, your subconscious mind will perceive this information and will work for you, even when you sleep. And your cells, having received such information, will begin to function better, thereby giving rise to positive processes that, ultimately, will lead to the improvement of the whole organism as a whole.

Exercise "Movement of the spine and abdomen"

Starting position: kneel down on the floor, pelvis on your heels (you can also sit down in Turkish style).

Fully straighten the spine, keeping the balance on the coccyx.

Intermediate exercise

It is necessary to perform after each of the six actions below, once in each direction.

I. Stretch your arms in front of your chest parallel to each other.

Turn your head to the left, look over your left shoulder, trying to see your tailbone.

Now imagine a golden-solar ball the size of an orange, located at the coccyx, and mentally run it up the spine to the cervical vertebrae, trying to feel its gentle healing touches of the vertebrae and nerve endings, starting at the vertebrae and heading to all internal organs.

Return your head to the starting position.

Turn your head to the right, look over your right shoulder, repeating the action in the same sequence.

It does not matter that at first you cannot see the coccyx or the entire spine - do it in your imagination.

II. Raise your arms up parallel to each other, straighten your spine and quickly do the same as in point I.

This intermediate exercise builds up the vertebrae, protecting them from subluxations, which means that it heals and insures against all kinds of diseases of the blood and various organs.

Preparatory exercise

1. Raise and lower your shoulders (10 times). Do an intermediate exercise.

2. Tilt your head to the right and left (10 times to each shoulder). Do an intermediate exercise.

3. Tilt your head back and forth (10 times). Do an intermediate exercise.

4. Tilt your head to the right-back and left-back (10 times to each shoulder). Do an intermediate exercise.

5. Tilt your head to the right (right ear to right shoulder), then slowly, stretching your neck, roll your head to the spine (10 times to each shoulder). Do an intermediate exercise.

6. Raise your arms parallel to each other, then bend them at the elbows at a right angle, clench your hands into a fist, tilt your head back so that your chin looks at the ceiling. In this position, at the expense of "7", take your elbows back, as if you want to bring them behind your back, pull your chin to the ceiling (10 times). Do an intermediate exercise.

Basic exercise

After relaxing for a while after completing the preparatory part, straighten the spine again, balancing the weight of the body on the coccyx, and begin to sway to the right and left, while moving the stomach back and forth. This must be done within 10 minutes.

Basic exercise for the back and abdomen

Simultaneously with the exercise, it is advisable to say firmly and confidently, as if convincing yourself: “I feel good, and every day I will be better, better, better, better. Every cell in my body is renewed; the blood becomes fresh, clean, healthy; endocrine glands work great; muscles, skin, blood vessels become elastic, elastic, healthy, clean, renewed; bones - strong, joints - flexible, mobile; all organs and systems are subject to the work of the brain; the brain functions perfectly, the brain perfectly controls the work of all organs and systems; All organs and systems work wonderfully. I become healthier, smarter, kinder, wiser, more capable of great creative deeds, more useful to people and to myself. I feel good, and every day I will be better, better, better.

So, the implementation of the sixth rule of health will give rise to positive processes that will eventually lead to the improvement of the whole organism.

Now you know the six rules of health. All of them are effective and easy to do, you just need to start, overcome the very first barrier and make the first efforts. If you are lazy, it means that you do not want to become healthy and happy enough. These rules are a system that allows you to normalize the work of every cell and every organ. They are subordinated to a single task - the awakening of the healing forces of the whole organism. However, the Health System is not limited to these six rules.

Movement and health of the heart and blood vessels

As you master the Golden Rules of Health, in particular exercises for capillaries, you can, depending on your state of health, move on to other exercises that also have a healing effect on the circulatory system and on the whole body as a whole.

Special exercises aimed at making the capillaries contract, which means getting the blood to circulate normally, is the first step towards pulling your body out of the abyss of immobility, out of the abyss of illness. To start moving means to start recovering!

Running in place

Many people know the healing properties of running, but in order to become healthy, we do not need to run like athletes and athletes do. Recreational running is completely different. For health, we do not need exorbitant loads on our muscles and heart, we do not need a state of exhaustion and fatigue, which any athlete inevitably comes to at the end of the competition. We don't need running as a sport and as a competition. We need running as a way to return the life-giving vibration to the body and force the capillaries to contract. And for this, loads leading to exhaustion are useless. Such loads are not only not useful, but harmful.

Easy and relaxed running in place is a great way to make your body “vibrate”, which means how to stimulate blood circulation and make the capillaries work. Running is a completely natural phenomenon and condition for every living creature on earth, including humans. Running on the spot does not aim to overcome any distance, and therefore performs a purely therapeutic function. It is difficult to imagine a more useful method of recovery. Such a run, without exhausting us unnecessarily, ideally warms up the body to each of its cells, which is why the decay products are intensively melted and removed through the pores. This means that not only blood circulation is stimulated, but the blood is also cleansed!

Running on the spot perfectly works out breathing, and at the same time does not require too intense and deep breathing - and therefore, when jogging, the blood is perfectly enriched with oxygen.

But in order for running to benefit, and not harm, you need to know a few rules.

The body should be completely relaxed, so that the arms dangle like whips, the legs are freely bent at the knees and not tense. The feet should only slightly lift off the ground, making light jumps - you don’t need to raise your legs high and jump. The condition for such a run should be pleasant, not tense, not tiring. We must try so that from such a run the whole organism vibrates only slightly and pleasantly, and in no case does it receive rough shakes.

In such a run, the main thing for us is the very effect of a light jump, which shakes all the muscles. Any muscle tension should be avoided. Let this jump be barely noticeable at first. The first time, the main thing is to force yourself to do at least a few of these relaxed bouncing movements. Over time, running in place will become easier and easier, but restrain yourself, do not make sudden and strong movements, stay in a relaxed, calm state, only slightly bouncing softly, barely lifting your feet off the ground.

Special exercise

In addition to vibration exercises and running, special exercises for the legs help to treat and prevent cardiovascular diseases.

Exercise "Reed in the wind"

Starting position: lie on your stomach on a hard surface.

Bend your knees and remove any tension from your legs, imagining that your legs from knee to toe have turned into reeds, freely surrendering to the will of the wind.

Having completely given freedom of movement to the legs, give them the opportunity, bending and unbending, to try to hit the buttocks. It will not be possible to reach the buttocks immediately and not for everyone. But imagine that your legs are a reed, which the wind attacks with more and more force, and the legs either together or alternately bend lower and lower, approaching the buttocks. In any case, you should try to make such movements as if you want to hit yourself on the buttocks, even if you can’t reach them.

Do the exercise daily, trying to ensure that the heels still begin to reach the buttocks.

Exercise "Reed in the wind"

This exercise significantly increases blood flow along the entire length of the legs, improves the nutrition of muscles and tissues, relieves fatigue from the legs from the hip to the feet.

Massage with nuts

Many people know the massage of the limbs with the help of nuts. This massage improves the blood supply to the limbs, relieves nervous tension and improves overall well-being.

Take two walnuts, put them between your palms, pressing harder, and start making rotational movements. It is important to make an effort so that the nuts are pressed more tightly into the palms.

Then put a nut under each foot and start rolling them with your feet on a hard surface, making efforts to press the nuts more tightly into the foot.

Movement and health of the spine

In addition to the exercises of the Golden Rules of Health, the following exercises will help you to shape your spine.

Exercise "Leaflet"

Starting position: Lie on your back face up on a hard, flat bed or on the floor.

Relax your body and imagine that it is completely empty inside, and therefore light, weightless.

Bend your knees without lifting your heels from the surface on which you lie. To do this, slowly pull your heels to the buttocks as close as possible. Then, without lifting your spine from the surface on which you lie, slowly raise your head forward and at the same time stretch your palms to your knees. Reaching your bent knees with your palms and lifting your head with your spine horizontal, stay in this position for as long as you can. Imagine that a stream of energy, the healing Energy of Life, is pouring into your body through the top of your head. Then slowly return to the starting position and relax.

Exercise should be performed every morning and every evening for 1-2 minutes.

Exercise "Leaflet"

This special exercise will allow you to straighten your posture, put the vertebrae in place and release the clamped blood vessels, thus strengthening and correcting the circulation of blood through the vessels. Exercise stimulates blood circulation in the brain.

Exercise "Willow Branch"

Starting position: stand straight, put your legs as wide as possible, feet parallel to each other.

Focus on your body, imagine that it has become light, weightless, as if empty.

Grasp the kidney area with your palms, connecting your fingers at the sacrum, and begin to slowly bend back. Bend your spine slowly, slowly and carefully tilting your head back. When the spine bends to the limit, freely drop your hands back. Now the body begins to sway lightly, like a green willow branch bending over a river. When slight fatigue appears, grasp the kidney area again and straighten the spine to a vertical position.

Exercise "Willow Branch"

This exercise gives a powerful healing effect for back pain, as well as lethargy of cardiac activity.

Exercise "Bowstring"

Starting position: kneel down.

Bend your back back, and grab the ankles of both legs with your hands. Stay in this position for at least 5 seconds, then straighten up. Do this 3 to 10 times depending on age and how you feel. The blood flow will increase, which will not allow harmful substances to stagnate in the lumbar region and back and will not allow salts to be deposited in the spine.

Do the exercise every day.

Exercise "Bowstring"

This exercise helps to strengthen and normalize blood circulation in the back.

Exercise "Flexible Vine"

Starting position: stand up straight.

With your thumbs, slowly massage the areas of the back in the lumbar region on both sides along the spine, imagining how the body, softening, becomes more flexible. Then vigorously, but smoothly, and not abruptly, lean forward, trying to reach the floor with your hands.

Straighten up and bend back as low as possible - also with smooth, soft movements, and not with a jerk. Straighten up again and do some vigorous, but gentle tilts to the right and left.

Do the exercise every day.

Exercise "Flexible Vine"

This exercise improves blood circulation not only in the back, but also in the legs. Consequently, diseases of the back and legs disappear.

Movement and balance of the spirit

In the human body, opposing forces are constantly at work. This is what happens in the arteries and veins - the former suck out blood, the latter suck it in. This is how acids and alkalis interact, which neutralize each other. This is heat and cold, inhalation and exhalation, this is the work of the right and left hemispheres of the brain.

How opposites balance each other determines the health of a person. Especially dangerous is the violation of the acid-base balance and the balance between the input of nutrients into the body and the removal of decay products. As soon as one of the processes begins to predominate over the other (the predominance of acid over alkali and vice versa, the predominance of input substances over output ones and vice versa), the disease begins.

Meanwhile, the body itself is constantly striving for a harmonious balance of all its components. We just need to help him with this. In addition to the main exercise - “Closing the feet and palms”, the following exercise will help with this.

Exercise "Sky by the River"

Starting position: Lie on your back on a hard surface. The whole body is relaxed, legs are extended.

Throw your hands behind your head and clasp in a lock at the top of your head. Now begin to slowly raise your torso so that you are in a sitting position. Continue to bend your torso as close to your legs as possible without stopping. When the torso bows to the legs as low as possible (try to touch the knees with your forehead), freeze and imagine that you are near the river. Your inclination is the inclination towards the river; you look into the water of the river and seem to dissolve in it. Begin to straighten up, gradually unbending the spine and returning first to a sitting position, then to a lying position. At the same time, do not lose the feeling of dissolution in the river, and, raising your eyes, imagine that you see the sky. Turning to the sky, also feel the dissolution in the sky.

Do the exercise every morning and every evening.

Exercise "Sky by the River"

Anyone who wants to be healthy should also do this exercise twice a day every day. It also allows you to establish the necessary balance of body and spirit, not only favorably affecting the circulatory system and spine, but also allowing you to develop imagination and intuition.

As you do all these exercises, mentally tell yourself that you are feeling better and better every day. If you do the exercises without believing in success and being pessimistic, then success is not to be expected. You must believe that health will come. If you believe that you will be healthy, that you will overcome the disease, then it will be so.

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The following excerpt from the book Nishi Health System: Methodology. Exercises. Meditation (Katsuzo Nishi, 2009) provided by our book partner -