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Gymnastics of Tibetan monks «Eye of Revival»

First, I highly recommend reading Peter Calder's book «The Eye of Rebirth» (the ancient secret of the Tibetan Lamas), published in 1938. It is short, interesting and written in an artistic style (it can be downloaded for free on the Internet).
This book is one of the few invaluable sources of information about the ancient Tibetan practices that give us the keys to the gates of incomprehensibly long youth, excellent health, and inexhaustible vitality. For thousands of years, these practices have been kept in the deepest secrecy by the Tibetan monks of a secluded mountain monastery.

It is not just about recreational gymnastics, but about ritual actions that reverse the flow of a person's inner time.
One of the elements of their effect is stretching the body, giving it elasticity and increasing the overall tone of the musculature. And their main purpose is to influence the dynamic characteristics of the "vortices of the subtle body".
In young and healthy people the dynamic characteristics of all seven main vortices of the subtle body are the same and harmoniously correlate with the secondary vortices. In a middle-aged person the main vortices rotate differently and the harmony between them is broken. Harmony between the main and secondary vortices is out of the question in this case. This is the main cause of disturbance of all metabolic processes and aging of the organism.

Basic rules when conducting gymnastics classes:

• Each series performed must necessarily include all five exercises, strictly in the appropriate order.

• The daily number of repetitions of each exercise should be twenty-one. Of course, you may not stop at twenty-one repetitions, bringing their number to thirty-six or even seventy-two. But there must be a good reason for this, because it will no longer be a health concern, but a practice of spiritual development.

• Untrained people start the exercises with three repetitions and add two repetitions each week, bringing the number of repetitions to twenty-one.

• It is permissible to skip classes no more than once a week, but never more than that. If any reason causes you to interrupt your practice for even two days in a row, all the results you have achieved may be lost. If you stop practicing for a longer period of time, there is a danger that your body will degenerate much faster than it did before you started practicing.

• It is best to do gymnastics at sunrise and sunset. However, you can perform the morning series whenever it is convenient for you. The main thing is to do it before noon.

• After you start doing the Eye of Rebirth exercises twenty-one times once a day for more than six months, you can start doing the second evening series, starting with three times and adding two times each week.

• Under no circumstances should overstrain and overwork be tolerated. This can only lead to negative results. In the beginning, you should do as you can, gradually increasing the number of repetitions and approaching the ideal of performing the entire complex.

• If you're already physically doing something else, Eye of Revival will only help you by greatly increasing the effectiveness of your core workouts.

• In between repetitions of the exercises, you should continue to breathe in the same rhythm as during the exercises.

• If you don't feel any physical difficulties, you don't need to pause between repetitions of the same exercise. You should just repeat the movements as one continuous series. But a pause is necessary between every two exercises performed. You should stand up straight, put your hands on your waist and perform several smooth full breaths, while watching the sensations arising in the body, focusing your attention on the area inside the abdomen at the level of the navel. Sooner or later you will certainly feel streams of energy (prana) flowing through the body during the breath. And after some time, probably, you will also feel vortices. Breathing in pauses between exercises, try to relax as much as possible during exhalation and feel how "spoiled" prana together with painful blocks leaves your body.

• After the gymnastics, only warm showers should be used. Under no circumstances should you douse yourself with cold water! An important point: never (neither before, nor after, nor at any other time) pour cold water to the state where the cold penetrates deep inside the body, because it significantly disturbs the etheric structure built by the practice "Eye of rebirth".

• It will take you twenty minutes to perform all five exercises in full. A well-trained person can do them in twelve minutes.

• You need to believe in what you are doing! Self-awareness transformation proves to be a daunting task for many, as most people find it difficult to break free from the shackles of wrong mental attitudes. They lack the energy to form an intention.

The complex of gymnastic exercises «The Eye of Revival»

Exercise 1

Starting position: standing straight with arms horizontally stretched out horizontally to the sides at shoulder level. Once you have assumed this position, start rotating around your axis from left to right (clockwise).
Exercise 1
Exercise 2

It is performed in the supine position. It is best to lie on a thick, soft and warm gymnastic mat.
Stretching your arms along your torso and pressing your palms with tightly joined fingers to the floor, you should raise your head, pressing your chin firmly against your chest. At the same time raise straight legs vertically upward, trying not to tear the pelvis from the floor. If you can, tilt your legs further towards you until your pelvis starts to come off the mat. The main thing is not to bend your legs at the knees.
Then slowly lower your head and feet to the floor. Relax all your muscles and then repeat this exercise.

It is important to coordinate the coordination of movements with breathing. At the very beginning it is necessary to exhale, having completely rid the lungs of air. When lifting the head and legs, you should take a smooth and deep inhalation, and when lowering the legs and head - a slow and full exhalation.

If you are tired and decide to rest a little between repetitions, try to breathe in the same rhythm as during the exercises. The deeper and fuller the breath, the more effective the practice.
Exercise 2-1
Exercise 2-2
Exercise 3

The starting position is kneeling. Knees should be placed one from the other at a distance from the pelvis, so that the hips are strictly vertical. The hands with palms rest on the back surface of the thigh muscles, under the buttocks.
Then tilt the head forward, pressing the chin to the chest. Throwing the head back and up, stick out the chest and bend the spine backwards, resting the hands on the hips, then return to the original position with the chin pressed against the chest. After a little rest (if necessary), repeat.

It is necessary to strictly coordinate the movements with the rhythm of breathing. At the very beginning, you should make a deep and full exhalation. Bending backwards, you should inhale, and returning to the starting position - exhale.
The depth of breathing is of great importance, because it is the breath that serves as a link between the movements of the physical body and the control of the etheric force. Therefore it is necessary to breathe as fully and deeply as possible.
Exercise 3
Exercise 4

Sit on the mat with straight legs stretched out in front of you with feet shoulder-width apart. With your spine straightened, place your palms with fingers interlocked on the floor on the sides of your buttocks. The fingers of the hands should be pointing forward. Lower your head with your chin against your chest.
Then tilt your head as far back and upwards as possible, and then raise your torso to a horizontal position. In the final phase, the hips and torso should be in the same horizontal plane, and the shins and arms should be vertical. Once this is achieved, tense all the muscles of the body for a few seconds and then relax and return to the original position.

Breathing is also key here. First you need to exhale. As you rise and tilt your head, take a deep, smooth breath. While tensing the muscles - hold your breath, and when lowering - exhale.
Exercise 4
Exercise 5

Starting position: lying bent over. The body rests on the palms of the hands and pads of the toes. Knees and pelvis do not touch the floor. The hands are oriented strictly forward with fingers closed together. The distance between the palms of the hands and the soles of the feet is slightly wider than the shoulders.
Start by tilting the head as far back and upwards as possible. Then move to a position in which the body resembles a sharp angle with the top pointing upwards. At the same time, with the movement of the neck, press the head with the chin to the chest. We try to keep legs straight, and straight arms and torso in one plane. Then the body will appear as if folded in half in the hip joints.
After that, return to the original position. At the same time, try to bend your back as much as possible, but not due to an extreme bend in the lumbar region, but due to the spreading of the shoulders and maximum flexion in the thoracic region. Do not forget, however, that neither the pelvis nor the knees should touch the floor.
In addition, pause with maximum tension of all muscles of the body in both extreme positions: in flexion and lifting into a "corner".

The breathing pattern is slightly different. Starting with a full exhalation in the bent-over lying position, you take a deep, as far as possible, breath while "folding" the body in half. You get some approximation of the so-called paradoxical breathing. And returning to lying down, you make a full exhalation. Stopping at the extreme points to perform a tense pause, you hold your breath for a few seconds: respectively after inhalation and exhalation.
Exercise 5
There is a sixth element of gymnastics, which is the most important factor for someone who intends to change his appearance and look much younger than his years. It is known in Hindu yoga as «Uddiyana-bandha».
Read about it in chapter 2 of Peter Calder's book «The Eye of Revival». The essence of it is to learn how to save sexual energy, concentrate it in the body and "transmute" it, directing it from the second main vortex to all the others, especially to the two upper ones.