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The Exercises 1-18 of “My System”

18. Quick Backward-Forward Leaning of Trunk (with Rubbing)

a. (preliminary movement) Standing, hands on hips, feet shoulder-width apart, lean the trunk backward and forward quickly.  In this exercise, do not bend the back or neck, nor bend at the waist. Rather, on the back lean, protrude the hips and abdomen, and on the front lean, stick out the buttocks. This is done fast enough that you should be doing many (4-8) such back and forths per breath, and…

17. Quick Trunk-twisting (with Rubbing)

a. (preliminary movement) Sit, hands on hips, astride a chair (facing the back), and grip the chair legs with your feet. [Alternately, do this standing up, feet wide apart and facing in, knees braced]. Twist the trunk to the left, but keep the head facing forward at all times and the hips firmly forward. The left hand should simultaneously slide to the middle of the back, and the right hand to…

16. Quick Sideways bending of Trunk (with Rubbing)

a. (preliminary movement) Standing, heels together, arms limp at sides. Bend to the side, dropping one arm down, and lifting the other up to the hip. Then bend to the other side, with no pause, in a smooth motion. Do this for four full breaths.
b. (the rubbing) Start with hands flat against the hips, fingers pointing down.  When bending to the left, the left palm strokes down the outer side of…

15. Knee-Raising (with Rubbing)

a. (preliminary movement) Lift one knee, grab shin, and hold thigh against abdomen; lean slightly back while INHALING. Return to original position, pause, while EXHALING. Do 10 of each leg.
b. (the rubbing) As above, lift knee to chest with toes pointed. Hold the sides of the foot with both hands. As you lower the leg (INHALING), push the foot through the hands, and allow the hands to rub up t…

14. Slow raising of Stretched leg in three directions (with Rubbing)

a. (preliminary movement) Standing, hands on flanks, fingers downward. In turn, raise left leg forward as far as you can, then return to original position; repeat for right leg. Raise left leg sideways, followed by the right. Lift left leg backwards, followed by the right. INHALE on the left lift, and EXHALE on the right. Do this full series of moves three times total.
b. (the rubbing) As above,…

13. Slow Trunk-Twisting to Alternate Sides (with Rubbing)

a. (preliminary movement) While seated, grip the legs of the chair with your legs, so that the lower body does not move. (N.B. Muller recommends placing a mirror behind your for this exercise).  While INHALING, slowly twist to the left (using the waist) until you are able to look at yourself in the mirror.  Keep your right arm across the abdomen and the left arm in the hollow of your back. …

12. Slow Trunk-Bending Sideways with half Knee-Bending (with Rubbing)

a. (preliminary movement) Stand with hands on hips and feet wide apart.  EXHALE deeply and bend the left knee.  At the same time, lean the trunk sideways over the right leg which should be kept straight at all times.  (Do not bend over the right leg, but rather to the side, using your obliques).  INHALE and return to standing with both legs straight.  Begin to exhale and then bend the right…

11. Full Slow Forward and Backward Bending (with Rubbing)

a. A. Trunk Bending: While standing, legs apart and straight, bend from the waist, backward (INHALE), then forward to the knees (EXHALE). No pause, smooth movements; relax the neck and back on the way down. Perform 20 of each set.
b. B. Abdominal Movements: Lay hands flat on stomach. INHALE just until you have distended the abdominal wall. As you EXHALE, pull in with the hands up and under t…

10. Rubbing of Arms and Round shoulders, with Full Knee-Bending

a. A. Arm movements: Standing or sitting, INHALE and extend both arms to the side (perpendicular) to the body and backward. EXHALE and bring the arms forward and across the chest (one hand touching the shoulder, the other tucked under the armpit; alternate this each time). Do this 10 times.
b. B. Knee-bending: Standing, feet shoulder with apart, arms limp with palms to the back. Lift the arms…

9. Rubbing of the Feet, Top of Back, and Round the Neck

Rest your right hand on a door handle (or the like) and rub the top and sides of one foot 25 times with the other foot. At the same time rub with the left hand the back of your neck as far as you can reach starting down the middle of the back, then all round the neck, and then throat. Then switch to using the opposite hand and foot. In total, this should last 8 full breaths.
(excerpt from fan…

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