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Jodo Ho – a unique series of exercises that can be practiced when standing, sitting squatting, sitting or lying, and she functions as a health system. Yo means “to nurture, cultivate”, whereas before, in this case, indicates movement. Ho – just a “method” or “exercise”. This term was coined to describe a form of exercise which helps to develop mind and body.

 

Five principles for jodo Ho:

1. Relax your shoulders.

2. Don’t let any part of the body, especially the anus, to be sluggish.

3. Concentrate Ki into a natural center in the lower abdomen.

4. Find and keep the most comfortable rhythm.

5. Think moving your Hara becomes infinitely small.

 

Although the training of your consciousness is very important, a strong mind in a weak, sick or uncoordinated body can not easily Express itself. So Nakamura taught his disciples jodo Ho.

 

Psychophysical exercises Jodo Ho

 

Jodo Ho – a unique series of exercises that can be practiced when standing, sitting squatting, sitting or lying, and she functions as a health system. Yo means “to nurture, cultivate”, whereas before, in this case, indicates movement. Ho – just a “method” or “exercise”. This term was coined to describe a form of exercise which helps to develop mind and body.

 

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This rhythmic movement should be balanced with the knowledge that not as strange as it may seem. Around the world, children (and sometimes adults) swinging rhythmically back and forth, when frightened or injured from the trauma. Such action is automatic, spontaneous reaction designed to calm and stabilize the nervous system. Apparently, it’s an innate reflex in humans. It seems to me that the origins of jodo Ho lie in this innate phenomenon.

 

The benefits of iodine Ho include:

  • Regulation of internal organs.

  • Improvement of digestion.

  • Improving blood circulation.

  • A balanced distribution of Ki among all parts of the body.

  • Spinal alignment and improved posture.

  • Soft exercise for inactive or weak people.

  • A calming effect on the nervous system.

  • Tool open nature of stability and spiritual strength.

 

Jodo Ho can engage in four positions. You can choose the position that is most comfortable for you, under the circumstances, or one that will assist you in the development of certain parts of your body, you will be able to practice all four poses as an integrated series of sequential, interrelated movements.

 

For example, if you are outside the house, the posture lying down will probably be not the most suitable, but the standing pose will work well. If you are interested in the alignment of the spine, oblique position offers you more than a standing position. If you are more concerned with calming the nervous system, then jodo Ho sitting is less tiring for you.

 

 

Thatta jodo Sura Ho

 

Thatta Suru Ho jodo is jodo Ho in a standing pose (figure 1). Interlace your fingers as shown, and put them on Haru to the edge of the little fingers touched the lower abdomen at a distance approximately equal to the width of four fingers from the navel. Feet are shoulder width apart, toes slightly apart.

Figure 1. Thatta jodo Sura Ho. In a standing position raise the heels and let your knees slightly bend. Start and maintain rhythmic movement of the body up and down

 

Raise your heels and slightly bend your knees. Then start the rhythmic movement of the body up and down, so that heels hit the ground. The blow should not be too heavy, but enough to send a slight vibration through the body.

 

A sharp blow will only create conflict between us and nature and cause movement which is too intense and too rapid or sluggish and unfocused. Both options are not effective from the point of view of coordination of mind and body.

 

Focusing attention on the movement of his’hara: all the action in the Yodo Ho is born at this point. It will also lead your consciousness in the present moment.

 

Find a comfortable rhythm and continue as you can. Do not strain. This form of iodine Ho makes flexible and strengthens the toes, foot, ankle and calf. Your calves especially will quickly feel the effects of the exercise.

 

To keep feet and calves more relaxed, allow the knees to bend slightly when you move. If your calf muscles begin to get tired too quickly, try for a while to bend your knees a little stronger. That is, vary the degree of flexion of the knees to change the tension in the calf.

 

After some time, comes the fatigue. At this point, start to gradually reduce the amplitude of the movements of your’hara, following a gradually fading movement.

 

 

Sugande jodo Sura Ho

 

Sugande jodo Sura Ho – posture squatting to perform the iodine-Ho. It frees and strengthens the knees and hips, relieves tension in the lower back. Through this exercise we can discover an increased sense of balance.

 

Correct posture are very much needed for balance. Keep the top half of the body perpendicular to the ground, your hips are about parallel to the floor and your heels off the floor. Slightly dissolve knees in the parties United and put your fingers in the same position as when thatta jodo Sura Ho.

 

Some Europeans think that this position is difficult. If your knees are too high, you will come to the fact that the hands are above the navel that will focus the subconscious at too high a point of the body. In this case, just put a severed hand or forearm is easy on the knees.

 

Start now a small soft movement up and down, originating in your mug as in figure 2. Keep it smooth rhythmic motion while you experience the comfort. Then begin to gradually reduce the amplitude of the movements of your’hara.

Figure 2. Sugande jodo Sura Ho

 

If you have problems with balance, make sure that you lowered his shoulders, thinking about how to lower the weight of the upper body into your Hara. You can also try to focus the mind on the point, located at a distance of the width of four fingers below the navel.

 

The lower the center of gravity, the more stable the object. The position of the spine is also associated with balance. If it is too straight, you’ll fall back, too rounded, you rock. If necessary, lean your hand against the wall to stabilize himself.

 

 

Suvatte jodo Sura Ho

 

Suvatte jodo Sura Ho – sedentary form of iodine Ho. It relaxes and strengthens the lower abdomen, waist and lower back. Also massages internal organs and improves circulation in them.

 

Sit freely, put the brush on the area of the Hara, as in the previous two positions. Take a look at this position in figure 3. Focus attention on your face and begin moving it in small circular clockwise motion. Keep the forehead and abdomen in one line and move the rest of the body in Union with the Hara.

Figure 3. Suvatte jodo Sura Ho

 

When you want to stop, don’t do it very sharply, gradually enter the decaying spiral. Even when the oscillation body is not visible, you need to have a sense of movement, infinitely continuing inside.

 

Make sure that return to their original, level position. You don’t have to sit with a round back or with external deflection in the lower back.

 

 

Yoga shite jodo Sura Ho

 

Yoga shite jodo Sura Ho – this pose lying down. She trains the whole body, from the shoulders to the feet, increases the flexibility of the back, aligns the spine and strengthens the back muscles.

 

Feet shoulder width apart. Place hands under the head. These two points are intended to stabilize the upper and lower parts of the body. Don’t move your head and shoulders and feet during the exercise.

Figure 4. Yoga shite jodo Sura Ho

 

Can you lift up your hips so that they could easily and seamlessly move to the sides on the floor. Move your Hara from side to side, parallel to the floor. Do range of motion maximum, but it is convenient for you.

 

It resembles the oscillatory motion of the floating fish. As before, continue until you get tired, then start to gradually reduce the movement that will become infinitely minimal. If you’re too high to lift the hips in this exercise, it will cause excessive voltage. On the other hand, you should not experience strong friction of the buttocks on the floor.

 

Experiment to find the right position. Your mind concentrated on the Hara, as before, but in this case the highest point of concentration is not on the front surface of the lower abdomen, but rather in the direction of the spine (due to gravity). Set your attention at this point, keeping it in the present.

 

 

Important points

 

Listed at the beginning of this Chapter, five points are important for the jodo Ho. Without them, we’re just going to sway and fidget. With them almost any form of natural and rhythmic movement can become a jodo Ho.

 

When you are practicing any version of the Yodo Ho, the shoulders should be relaxed. This allows your weight to descend into your Hara, creating exceptional balance. Try to rock the hand forward and back and then to enable this movement gradually fade until they stop.

 

Do not stop hands, but relax completely, so that the movement amplitude was decreased by itself. This is a great way to relieve tension in the arms and shoulders, and can be done before iodine Ho or any other movement.

 

When lowering and relaxing of the shoulders, they should not be lethargic. Stand, squat, sit or lie with the feeling of lightness. When you stand, do not lean on full foot or heel. Holding the weight on the balls of the feet, easy lower heels to the ground.

 

Squat with a feeling of lightness. Your body doesn’t must sluggish you lean to the ground, and waist – to fail. Always aim for the feeling of soaring between heaven and earth: do not bend to the ground and not vitrifies the stress to the sky. Just soar.

 

In the posture of lying down not sleepies on the ground, as if your body lifeless. Go gently, imagine you – a glass filled with water, which is put on the table. To keep your body full of Ki, drop it on the floor easily.

 

 

‘hare and rhythm

 

If your attention is focused on the point below the navel, is the natural place to begin the movement. Since the area’hara is surrounded by some of the biggest muscles of our body and is its mid-point, it is very important for the coordination of the upper and lower parts of the body.

 

It is also relevant to the development of coordination of mind and body. However, the harmful to create a “narrowed field of view,” this desire may lead to claustrophobia. Whatever we practiced, it must be universally applicable in life. If the mind concentrates on one thing, it can not effectively focus on something else. However, if consciousness is scattered, no real focus impossible.

 

Our natural center in the lower face is inseparable from the rest, just as we are. Imagine a hole in the bagel. Can we separate it from the bagel? No hole, no donut. There is no bagel – no holes.

 

In short, when the mind focuses at the center in the lower abdomen, it also perceives all around that point, creating unity. When it reaches this state, just keep your consciousness focused on what is happening now, which is a rhythmic movement of your’hara. It’s a relaxed concentration.

 

What is the most comfortable rhythm? We need to find him, as jodo Ho includes not only rhythmic, but relaxed movement. What is convenient depends on the person and moment. (Can sometimes be nicer to move faster. At other times the mental and physical condition requires a slower rhythm.)

 

Taking this into account, we must allow consciousness to take in the moment, continuously discovering the most comfortable rhythm. The constant discovery of ever-changing moment is concentration.

 

The most comfortable rhythm cannot be specified, but it can be found. When it is found, it should be supported. Irregular rhythm is not as relaxing as the smooth. We break the rhythm, when our attention is disturbed or tense the body when the stop key. Ki will stop if the mind gets stuck on any act, desire or fear.

 

Our universe is alive. As such, it is filled with continuous change and constant movement is key. I always noticed that only inanimate objects can’t move, and since CI is alive energy, it needs to keep moving. But in fact, the dead body is destroyed and continues to change form. There is nothing static. Attached to the thoughts, feelings, people, the past – what else – means to fight the natural rhythmic movement of Ki in the Universe.

 

Therefore, two points are important: discovery of the natural rhythm and the ability to notice failures in this rhythmthat essentially is tantamount to failure in coordination of consciousness-the body and movement is key.

 

 

Suggestions for practice jodo Ho

 

All of these exercises soft, making them ideal for people with poor health. In addition, most of us want to strengthen your body and improve health. To achieve this, gradually increase the amount of time you spend on each exercise.

 

Although the standing form of iodine, Ho is light enough, almost everyone immediately it will perform, but even healthy people can experience fatigue in my calves after 5 minutes of continuous movement. Therefore, iodide-Ho soft enough system for the elderly, and it is easy to start, but powerful enough to give a real load on the muscles of healthy people.

 

For the development of various parts of the body that are affected by each pose jodo Ho, don’t put too much effort in traffic and don’t make them unnaturally quickly, just increase the amount of time spent on each of them. Gradually, without efforts, increase the time of each session. Our body, especially the feet, you can easily and safely develop this way.

 

We usually use the legs more than other parts of the body. Even when you sit on a chair and read a book, the weight of the body falls on the legs. Perhaps only in the supine position feet totally free from tension. When animals and people grow old or sick, they have first and foremost affected feet. You feel really sick when you can’t stand or walk, since the legs serve to support the entire body. The older we get, the more important balance is a bodily basis.

 

If we stick to the sequence of the above movements, the first will train your feet, ankles and calves, then knees and hips, then waist, abdomen and lower back and finally your upper back and the rest of the body.

 

How to bring the body into a relaxed state at the end of each pose? We have seen that rhythmic movement is relaxing, so try to avoid sudden stop. Instead, (although the mind continues to follow the movement of your’hara) gradually make the movement smaller, smaller, smaller… no Matter how weak it is, something will always remain, the process of reducing the infinite. A sense of peace can also be stored indefinitely.

 

Let’s try to use iodine XO as a tool to open their real value, and the nature of true peace in the middle of active life.published econet.ru.

Haruki Nakamura “Japanese yoga for beginners”

If you have any questions, ask here

P. S. And remember, only by changing their consumption – together we change the world! © econet

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