Japanese wellness system niche. The Six Golden Rules of Katsuzo Nishi

The Japanese Nishi Katsuzo came up with the "golden rules of health" - these are exercises that help people maintain excellent health, prolong life and youth. This is a fairly easy, but, nevertheless, effective gymnastics that anyone can easily master.

What was Katsuzo Nishi talking about?

The author of the "6 rules of health" system was born a weak, sick child, to whom doctors immediately predicted a short life. They believed that Nishi would live to a maximum of twenty years. But contrary to the predictions of doctors, Katsuzo lived a very long, healthy, eventful life.

Recovery was not easy for him: he stubbornly and with incredible diligence studied medical literature, tried all kinds of methods of treatment. Within a few years, he managed to create his own system aimed at the rapid recovery of the body.

Nishi's system justifies itself completely: the author himself died only at the age of 75, and not from a natural death, but tragically died in a car accident. Despite the fact that the great author has long been dead, his books and works have already helped many people to find a long-awaited recovery.

Here are some key points of Nisha's teachings:

1. Movement is life. If you constantly lead an exclusively sedentary lifestyle, you must definitely find time for recreational gymnastics. Otherwise, longevity and well-being will only have to be dreamed of.
2. Katsuzo did not invent anything and is not the discoverer of some radically new method. He only received a lot of knowledge, from which he was able to isolate all the most effective methods and combine them into a system.
3. The exercises that we will discuss below are only part of the entire system that the great author proposed. We also recommend reading his book from cover to cover. Title of the work: "Golden Rules of Health".

Golden rules of health

Nishi argued that there are six golden rules that are important to follow if you want to live a long and happy life. It is necessary. If you ignore them, gymnastics will not give the desired effect.

Here are the rules:

1. Sleep on a hard bed. A person spends a third of his life in bed. Therefore, for the health of the back and spine, it is so important to sleep on a hard bed. The spine, according to Nisha, is the basis of life, the core of all health. Therefore, first of all, it is the spinal column that needs to be healed with the help of gymnastics: to treat stoop and all kinds of clamps.
2. Instead of a soft pillow - a hard roller. Yes, at first it will be unusual and uncomfortable. But it will ensure the health of your neck. If there are clamps in this area, the brain, skin and hair do not receive enough nutrients and oxygen. This is fraught not only with a loss of energy, but also with problems with appearance. Therefore, it is important to eliminate clamps with the help of gymnastics, and while sleeping on the “correct” pillow, maintain neck health.4
3. Do the "Goldfish" exercise in the morning. Lie on your back and stretch your whole body as if into a string: hook your big toes on each other, stretch your arms up, connecting your little fingers. Strive to stretch as much as possible, imagining how your spine is stretched. Feel and feel your body vibrate. Repeat the exercise several times a day if possible. Under the shoulder blades, you can put a roller of dense fabric to strengthen your back at the same time.
4. The fourth rule: strengthen the capillaries. Lie on your back, on the floor. You can not do the exercise on the couch or bed, because their surface is not hard enough. While lying down, raise your arms and legs up so that they are parallel to each other and perpendicular to the torso. While in this position, shake your arms and legs with vibrating movements for 1-3 minutes.
5. Fifth rule - lie on the roller for five minutes a day. You need to make a roller by rolling a towel, or buy a ready-made one. Place it under the shoulder blades, lie on a hard surface, stretch your arms and legs, closing your palms and feet with each other.
6. The sixth rule - do not forget to strengthen the stomach and back. To do this, the author of the system has developed a whole set of exercises. It is best to first study their technique on the video, and only then proceed to independent practice.

Watch in the video an example of another exercise to strengthen capillaries:

For the system to work, it is important to comply with all its components. Only an integrated approach to working with yourself and your health can bring significant results. Therefore, follow all the stages of work with Nisha's golden rules.

1. Don't forget about proper nutrition. Most of Nisha's exercises are aimed at activating blood circulation, so nutrients will be more actively supplied to the internal organs. If you eat "food garbage", its negative impact on the body will increase. If you use only healthy products, their benefits will increase several times.
2. Sports, massage, stretching and swimming are not a whim, but the needs of your body that must be satisfied. Therefore, devote enough time to these activities.
3. Additionally, you can find and visit a good osteopath. Many people do not even suspect how many problems it can detect and cure, which will significantly change the quality of life.

And, most importantly: follow Nisha's rules day after day. Only regular practice can bring meaningful results.

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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.

A part of modern humanity, which has chosen spiritual and physical health as a philosophy of life, has come to an unequivocally simple conclusion: it is impossible to achieve wholesome health and spiritual harmony by healing one of the body systems. Maintaining the body in a state of proper functioning is a permanent task, requiring regular efforts, but giving a colossal effect. One of these techniques was the Katsuzo Nishi gymnastics system for the spine. Its uniqueness lies in the cumulative effect on all systems of the human body, and not only physiological ones.

Katsuzo Nishi - gymnastics for the spine and the whole body

The rules for healing the body developed by the Japanese Katsuzo Nishi are more correctly called a system, since the proposed principles are closely interconnected and have a complex effect on the human body. What made a person who does not have a medical education devote his life to finding a recipe for healing the body and longevity? At an early age, Katsuzo was faced with the question of surrendering to the mercy of his illnesses or finding a way to recover.

Morbidity Katsuzo forced his doctors to make a disappointing verdict: it will not be possible to reach the age of twenty Katsuzo. Then the Japanese made his own choice in favor of life: he studied ancient Greek, ancient Egyptian treatises on the methods of rejuvenation and healing of the body, modern developments in other countries. The result of understanding so many cultures and philosophies was his discovery: the human body is a complex orchestra, the healthy sound of which depends on each instrument, and the conductor is the moral and psychological state of the individual.

For a more detailed and in-depth study of the essence of such a system as Nishi Katsuzo's gymnastics, there are plenty of videos on the Internet, as well as literature. It is necessary to influence the body constantly, systematically and comprehensively from 4 sides:

• the skin should be kept clean and constantly cared for, as they have a protective function and remove toxins formed in the body;
• food is a supplier of physical energy and provides the body with vitamins, minerals, acids to maintain activity and regeneration;
• spine - is the core that provides blood circulation and transmission of nerve impulses, problems with the spine will inevitably cause failures in other systems. Katsuzo Nishi considered the spine to be top of the list for recovery, since its influence on other systems is the strongest and most direct;
• mental health - our thoughts should be pure, positive and benevolent towards the world around us. What we think about is what happens in the real world. This fact is also confirmed by research: optimists get sick less often than pessimists and are more successful.

Thus, the impact on the 4 pillars of health is designed by Katsuzo Nishi into a single system of 6 rules, the basic of which is the restoration of the spine, its structure as an integral element of the health of the whole organism.

Katsuzo Nishi - gymnastics from 6 rules of health

The first rule requires followers to choose a firm, level bed for sleeping. Such a surface will force the spine to stretch into the correct line given by nature, relax, the vertebrae will fall into their rightful places, and free blood circulation will be ensured. In addition to sleep conditions, the second rule of health requires the use of a firm cushion-pillow placed under the 3rd and 4th vertebrae, which gradually removes blocks in the cervical vertebrae, ensuring normal cerebral circulation. The third rule is the "Goldfish" exercise, the purpose of which is to restore the spine.

The exercise consists of 2 elements. In the first part, you need to lie on your back, stretch your arms and legs in line with the body, pull your socks towards you. On a count of 7, pull the right leg forward and arms back, then the left leg. To move to the main part of the exercise, place the palms under the neck. Start vibrating the body in a plane parallel to the floor, similar to a fish, moving only the feet and the back of the head. The fourth rule is aimed at training capillaries to normalize blood circulation. Lie on your back, placing a roller under your neck, stretch your arms and legs at a right angle to the body, shake them gently. There are additional exercises for those whose limbs are constantly cold or whose right and left sides are not equally developed.

The fifth rule, called "Combining the feet and hands," has a particularly positive effect on a woman's gynecological health. The exercise requires preliminary preparation, performed lying with joined palms on the sternum, close the feet, knees apart: press with fingertips and palms, straightened arms, lead along the body from head to waist, turning fingers to toes, drive from bottom to top, cut the air several times with outstretched arms , upon completion, move the feet along the line of the body. Turn your palms up, fingers up, freeze for 10 minutes. The sixth rule must be performed simultaneously for the back and abdomen, accompanied by self-hypnosis techniques for a positive attitude.

The goal is to normalize the activity of the intestines for the timely removal of toxins. You need to kneel down, place the pelvis on your heels, keep your back straight. In this position, perform shoulder movements, tilts and turns of the head. Swinging the torso to the left and right at the same time it is necessary to move the stomach forward and backward. Nishi also formulated rules for nutrition and fasting, taking air and sunbathing, and relaxation.

Niche System - Teaching Materials

The most visual aid will be for studying the gymnastics of Nishi Katsuzo video, which can be downloaded from any Internet resource. The videos explain in detail and show how to properly perform the complex to achieve a healing effect. For those who are interested in the primary sources of such techniques as Katsuzo Nishi's gymnastics, you can download a set of Nishi's books, including a description of health rules, breathing practices, methods for cleansing blood vessels, blood, meditation lessons for psycho-emotional health. The Niche system allows you to comprehensively approach the solution of the question of how to become and be healthy and enjoy life.

Nishi katsuzo gymnastics - watch video

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, 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, surrendered 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 fecal masses, turns into a solid immovable 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 "as 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 it 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 it is difficult for you, mentally send warm currents of energy 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 vital 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 the 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.

As you know, in order to feel like a psychic, you need to make a couple of mysterious passes with your hands in front of almost any person, close your eyes in imaginary concentration and say: “It looks like you have back problems.”

In fact, in addition to the dependence of a huge number of ailments on the spine, another fact should be noted.

For modern people, certain diseases of the back are almost a 100% diagnosis.

Therefore, it is so necessary to master effective systems of rehabilitation and treatment of the spine.

This is where Japanese experience can help. Katsuzo Nishi, who from his own experience brought an effective method of treatment and therapy of the back and spine.

Who is Katsuzo Nishi?

Nishi Katsuzo in childhood he was a weak child and doctors predicted a short life for him. His parents were told that he was unlikely to live to be 20 years old. But Nishi Katsuzo himself categorically disagreed with such a verdict. Thanks to the healing system he developed himself, he lived a long interesting life and died at the age of 75 not at all from an illness, but as a result of a car accident.

Working as an engineer, Nishi Katsuzo devotes a lot of time to various non-traditional methods of healing. especially proper nutrition. Separate healing methods are organically woven into the system, and in 1927 the public gets acquainted with the Nishi Health Improvement System. Since that time, Nishi Katsuzo has been engaged only in medical practice and the publication of his works.

A simple and effective system of recovery is rapidly gaining popularity around the world. At the request of Nishi's fans, Katsuzo made a tour of the cities of the United States, and then in 1936 his first book written in English was published.

Nishi Katsuzo pays a lot of attention to back health. Due to the weakness of the muscles and ligaments, children and adolescents are often sick with scoliosis, become stooped. Not in the best position are adults, who are forced to do sedentary work all day long. As a result, the vertebrae are displaced, pain and fatigue are felt.

The essence of the Katsuzo Nishi technique: six golden rules

The Niche System offers a set of specific exercises for correct posture, and also recommends resting on a hard bed, swimming and eating right. This supplies the spine with the substances necessary for its formation and strengthening of posture, and exercises make it more flexible..

Foods that are good for the spine should be enriched with elements such as calcium, magnesium and phosphorus. The food should also contain the right amount of vitamins, of which A, C and D are the most significant.

In addition, Nishi points out the basic rules that are the basis of back health.:

• hard surface for sleeping- such a rule will seem unusual to many, but Katsuzo Nishi advises sleeping only on a hard and even surface, that is, in fact, on the floor, some kind of plywood or something similar may also be an option, thanks to such a surface, the internal organs function in the best way, and the spine straightens;
• hard pillow- ideally, a roller is used, which is placed under 3-4 cervical vertebrae, that is, the roller rests quite a bit on the base of the back of the head and creates a natural bend in the neck, when the spine in this area is slightly bent, and the back of the head rests on the ground in order to get used to such the pillow may first lie quite a bit and then adapt to falling asleep on such a surface;

• gold fish- a simple exercise that is regularly performed lying on your back, first they are completely pressed to the surface, the toes are pulled towards themselves, the opposite legs and arms gradually stretch the spine, the palms are placed under the neck, then vibrations begin in different directions (similar to how a small fish moves and oscillates in water) with the lower part of the body completely pressed to the surface, perform at least a couple of minutes;
• capillary stimulation- lying on your back, arms and legs lift up, stretching to the ceiling, intense vibrations begin and shake your arms and legs for a couple of minutes;
• clenching of hands and feet- lying on their back, they join their palms in front of the chest, make forward / backward movements, then they connect the feet and begin to simultaneously raise their legs in order to connect the knee joints and lower the legs to open the hips, and the joined palms also raise to the top from the chest;
• body rocking- after a short warm-up, they sit on their heels, while the knee joints are spread apart, resting on the floor at the base of the toes, for at least eight minutes they swing the body from side to side, tuning in to recovery and feeling positive energy.

These exercises and rules should be used every day. They are the backbone of spinal health. It is best to perform the complex in the morning and evening.

Indications for the use of exercises for the spine Katsuzo Nishi

• Legs are placed in two shoulder sizes, hands on the belt.
• Before starting the movement, you should relax and feel the inner emptiness.
• The hands are located in the region of the kidneys, and the fingers touch in the region of the sacrum.
• The head is smoothly tilted back, a deflection is performed in the back, the hands that rest against the kidney area also help a little, making the deflection smoother.
• Upon reaching the limit of flexibility, the arms are freely released down, they hang behind, and the body begins to sway like a willow.
• Upon reaching fatigue from staying in a pose, they smoothly return to their original position, hands are on the lower back.

In this exercise, you should maintain a smooth deflection in the back and avoid kinks, you should not go to extremes and you need to clearly monitor the condition of your own body.

bowstring

The pose allows you to remove excessive salt deposits, especially in the spine and improves blood circulation..

• Starting position - kneeling with arms along the body.
• The body begins to lead into a smooth deflection back, hands are brought behind the back.
• In the final position, palms clasp the ankles and fix the position for at least five seconds.

Start with at least three repetitions in a row and gradually increase the number. You also need to increase the duration of fixation.

During the fixation of this posture, one should imagine how life-giving energy saturates the body. It is helpful to combine this feeling with visualization and breathing. The shoulders should be straightened and pulled back, the head should not be thrown back excessively, but pulled out.

flexible vine

Treats the spine, improves flexibility. In the starting position, they stand in the same way as in the second exercise, begin to massage the lumbar region with their hands and imagine how the spine in this area becomes flexible, strong and elastic.

• After performing the massage, they lean forward and try to reach the feet with their fingers.
• They rise up, return the hands to the belt and make inclinations in different directions.

Forward bending requires straight legs, which should be left relaxed. The tilt is done vigorously, but without any jerks, you need to keep smooth. Bending should begin precisely with the lower back, folding first there. Katsuzo Nishi advised to deal with his spiritual state In this system, a lot of attention is paid to work with your own motivation and your own mind. Katsuzo Nishi at the beginning of the previous century pointed to the further decline of Western medicine and emphasized the reasons for this outcome.

In fact, he spoke to the point in many ways. Indeed, although Western medicine now has high achievements in the field of diagnostics and surgical activities, often only the treatment of symptoms is performed.

In addition, often drugs and treatments have side effects. In general, the effectiveness is high, but the result is very doubtful.

Therefore, Katsuzo Nishi himself pointed out the importance of adjusting habits and one's own worldview. In order to be cured, you need to treat your own body, your own being, in an appropriate way.

From practical advice in this area, the author advises developing various positive attitudes in oneself.:

• formulate positive attitudes, the so-called self-coding formulas, regularly repeat positive phrases and lay them in the subconscious;
• shift the focus from illness to health, meditate and pray for health;
• believe in your own recovery.

In fact, these simple tips can come in handy on a practical level as well. Nishi does not ask patients to become overly religious or fall into the wilds of faith, it is only about having positive motivation and additional resources in order to overcome the disease and move on. Self-coding and faith in recovery helps a lot with this.

In addition, Katsuzo Nishi advises using additional stretching of the abdominal and back muscles, and doing the split exercise. Also part of the system are a contrast shower, hardening and relaxation exercise.

Conclusion

In summary, the following points should be noted::

• the technique of Katsuzo Nishi miraculously healed the author and has proven high efficiency;
• the rules can be difficult and not always accessible, but it is possible to get used to them;
• you need to take into account the conditions of your own body before doing exercises;
• visualization and concentration are used in the process of execution;
• you need to do exercises regularly, and positive motivation and self-coding help here.

In general, the system is not exotic and seems to be quite suitable for people of other cultures, the method of improving the spine is almost universal.

Chiropractor, Neurologist, Osteopath

Engaged in the diagnosis of patients in the field of traumatology and orthopedics. Reads x-rays, as well as conduct conservative treatment of osteochondrosis and protrusion of the spinal discs using manual therapy.