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Movement at the level of the thoracic spine has some peculiarities. They consist in the fact that the range of motion is small due to the close connection of the thoracic spine with the chest, which limits the volume of motor activity. However, the thoracic spine and rib cage, which form a single unit, are involved in breathing. Therefore, breathing movements are a mandatory attribute of the thoracic spine. It should be noted that, in functional terms, movements up to the ThV level are carried out in combination with movements of the cervical spine, and below the ThV level, in combination with movements of the lumbar spine.

The following physiological movements are characteristic of the thoracic spine: around the frontal axis - extension and flexion, around the sagittal axis - lateral tilt to the right and left, around the vertical axis - rotation in one direction and the other. These movements are also noted at the level of the lumbar spine. Respiratory movements are also inherent in the thoracic region, which is not the case in other parts of the spine. Muscles are involved in ensuring the movements of the thoracic spine. Let's consider their functional role in this.

Extension:

• transverse spinous muscle (m. transversospinalis).

Flexion:

The abdominal muscles belong to the muscles of the ventral surface at the level of the lumbosacral spine, but they produce flexion of the thoracic spine during bilateral contraction.

Lateral tilt:

• spine straightener (m. erector spinae);
• intertransverse muscles (m. intertransversaria);
• external oblique muscle of the abdomen (m. obliquus externus abdominis);
• internal oblique muscle of the abdomen (m.obliquus internus abdominis);
• rectus abdominis muscle (m. rectus abdominis).

Lateral tilt of the thoracic spine occurs when the muscles of the dorsal surface at the level of the chest and the ventral surface at the level of the lumbosacral spine (abdominal muscles) contract on one side, on which the muscles are contracted.

Rotation:

• transverse spinous muscle (m. transversospinalis);
• external oblique muscle of the abdomen (m. obliquus externus abdominis);
• internal oblique muscle of the abdomen (m.obliquus internus abdominis).

The rotation is carried out by muscles with an oblique direction of the fibers. Moreover, the internal oblique muscle of the abdomen (m. Obliquus internus abdominis) contracts on the side where the rotation takes place, and the external oblique muscle of the abdomen (m. Obliquus externus abdominis) - on the opposite.

Respiratory movements:

• spine straightener (m. erector spinae);
• rib lifters (mm. levatores costarum);
• the broadest muscle of the back (m. latissimus dorsi);
• posterior upper dentate muscle (m. serratus posterior superior);
• posterior lower dentate muscle (m. serratus posterior inferior);
• pectoralis minor (m. pectoralis minor);
• external intercostal muscles (m. intercostales externi);
• internal intercostal muscles (mm.intercostales interni);
• subcostal muscles (mm. subcostales);
• transverse muscle of the chest (m. transversus thoracis).

Krasnoyarova N.A.

Anatomical and physiological features of skeletal muscles and tests for their study

Frankenkrais http://vlad8.com/feldenkrais/lessons/golova_sheya_grudnaya_kletka/

Free movement of the chest

This tutorial will help you integrate your upper and lower back, as well as your shoulders and neck for better use. The lesson can also be useful for those who feel stiffness or pain in the lower back.

The described movements will take about 15 to 40 minutes. When performing the movements, please do not rush or catch your breath.

Based on this text, an audio version of the lesson is now available1. Sit comfortably in a chair with your feet flat on the floor. Place your right hand on your left shoulder and let your elbow hang loosely over your chest. Place your left hand under your right and grab your right shoulder. Your right elbow will rest on top of your left arm. In this way, it is as if you are hugging yourself.

2. Holding your shoulders, raise your elbows straight and point forward, then place them back on your chest. Repeat this small movement several times, each time letting your elbows rise slightly higher until you can point them towards the ceiling, and then point your elbows towards the floor again. Look up and down as you guide your elbows. Feel movement in your upper, middle, and lower back. Finally, after a few movements, rest with your hands on your knees.

As the movement increases in amplitude, you may feel your pelvis also begin to move forward and backward. Allowing for this pelvic swing will make the original movement easier.

3. Repeat steps 1 and 2 but this time with arms crossed in the opposite way. Place your left hand on your right shoulder. Reach with your right hand under the left to the left shoulder. Your elbows will rest freely on your chest. As you point your elbows up and down toward the ceiling and floor, allow your head to follow the movement. Feel how your pelvis can help you with this movement. Then place your hands on your knees and observe the changes in your posture.

4. Cross your arms again as you did in step 1. Raise your elbows so that they are pointing straight in front of you. Now turn your elbows to the left, as if pointing at something to your left. See where your elbows are pointing and move from center to the left a few times. What happens to your pelvis? Allow the right side of your pelvis to move back and forth in the chair, helping you when turning to the left. Relax with your arms down.

5. Again, raise your elbows forward and rotate to the right side several times. Let your head rotate with your hands and the left side of your pelvis to slide on the chair. Relax completely by leaning back in your chair.

6. Sit back in the center of the chair and cross your arms as in step 3, with your left arm on top and your right arm below it. Point your elbows forward and begin twisting them to the right and left several times, feeling your pelvis spinning in the chair. Rest after a few movements.

7. Raise your elbows again. Keep your head straight while rolling your elbows left and right several times. Pause. Now point your crossed elbows from side to side and let your head follow. Notice how much further you could turn in this case? Relax completely.

Make sure your jaw and facial muscles are relaxed. Some people perform these movements with a smile. It is possible. Observe when you choose the moment to exhale and inhale so that it does not impede movement.

8. Cross your arms again as in step 1. Let them hang loosely over your chest, then slowly raise them while turning to the left. Then point your elbows down and pivot to the center. Raise them again, turning to the right. Your elbows will be in a large arc, pointing up to the left and right, and down in the middle. Then rest completely and feel the difference in sensation in the movement of your spine.

Bend effortlessly (elbows to knees)

This short tutorial (by Frank Wildman) takes about 15-20 minutes. It will allow you to feel a fun way to fold or bend your body. During the lesson, you will feel how different changes are taking place in the muscles of your back. As with all training, the less you strain, the faster the change will occur and the more it will last. Conversely, the more you strain, the more the lesson will turn into just an exercise and the less it will remain a lesson with which you can learn to control your back muscles. 1. Lie on your back with your hands on either side of your body. Raise your head gently to look towards your feet. Notice how much effort is required to perform this movement, but do not strain. Let your head drop to the floor again.

Perform the movement a couple more times in order to notice how much effort it takes and how high the head can rise without any tension. How high does it go with little or no effort? Where does the work take place?

Then lower your head. Remember how high she climbed without effort, and also remember the sensation of effort (because that sensation will change over time as you improve the use of your chest and abdominal muscles and allow your back to relax).

Rest completely on your back.

2. Bend your knees so that both feet are flat on the floor. Place your right hand behind your head, while resting your elbow on the floor. Feel the weight of your head in your hand. Now pull your right knee towards your chest (lifting your foot off the floor) and grab it with your left hand.
The distance between your right elbow and knee shouldn't be too small - you should be comfortable enough. In this case, the right elbow will lie on the floor, and the right knee - at such a distance that the left arm will be extended.

3. Now very gently and lightly pull your right elbow and right knee towards each other, at the same time starting to move your head. Do not try to bring your knee to the elbow, just feel the ribs begin to clench, like the folds of an accordion. It is at this moment that it is best to exhale. When you put your head and elbow back on the floor, the ribcage expands and it is easier to breathe in.
Move at the speed of slow, steady breathing. Notice where the head tends to move when bending the body - straight or slightly to the side? Does she want to turn when you rise? Feel if you are comfortable enough to hold your hand under your skull so that your neck has sufficient support. You need to find the most comfortable position yourself.

Notice the distance between the knee and elbow. Your knee and elbow can touch each other - this is good, but the main thing is that at the same time you feel relaxed and do not make any efforts for this (at the end of the lesson, this position will come by itself due to the relaxation of the back muscles).

Pay attention to the part of your belly that works to bring your elbow to your knee. Make sure the knee is pointing straight towards the elbow and not anywhere else in the room. Repeat this movement (knee to elbow, slowly) several times.

Then stretch out fully and relax on the floor and observe the differences between the two halves of the body, especially behind the back, shoulders and hips.

4. Now bend your knees again and place your feet flat on the floor. Place your right hand behind your head as before, but this time, lift your left knee and hold it with your left hand. Pull your right elbow and left knee towards each other.

You will notice that different chest and abdominal muscles are being used this time from the previous movement. Move slowly and easily. What does your head want to do with this? Are you pinching your neck, do you have to point your head exactly towards the knee? Or maybe you noticed that when the right elbow wants to move to the left knee, the head wants to turn, by itself, further to the left? Let her turn.

Make sure that during extension you increase the distance between the elbow and the knee, only by pushing the elbow towards the floor, the knee always remains in the hand in about the same place. Relax on your back and again feel the differences in your contact with the floor.

5. Now let's see if you can make another part of your body feel good as well. Start by bending your knees and placing your feet flat on the floor. Place your left hand behind your head. Raise your left knee and hold it with your right hand.

Make sure you are comfortable in this position. Now bring your left elbow to your left knee several times and notice the difference in feel and flexibility from the previous side.

Relax on your back and feel the changes in your back, shoulders and hips again.

Recommendations for awareness: The more we strain, the less we can notice the differences, because we begin to go through the "difficult" places applying muscle effort. Awareness requires less effort, so that you can more clearly feel what are the nuances and differences in your movements.

In addition, the improvement in the quality of the movements and their ease appear when you try to clearly feel what you are actually doing. Each time you pull your elbow and knee towards each other, point your elbow towards a slightly different point on your knee. This variety of movement (within small limits) will help recruit new muscle fibers each time you flex. To experience the effectiveness of this variety, pull your knee and armpit towards each other several times. And then return to movement again - elbow to knee.

You can immediately feel the increased range and ease of movement.

6. Again take the right knee with your right hand and place your left hand under your head, pull them towards each other. Move lightly and comfortably, along the path of least resistance. Relax completely by stretching out on the floor.

7. After that, cross the fingers of both hands behind your head, as if your head is in a kind of hammock. Bend both knees and lift them up (make sure your legs and feet are relaxed and your pelvis remains on the floor). The knees should be somewhere over the belly.

Very slowly, bring your elbows together, and then open them back on the floor. They will open and unfold like the wings of a butterfly.

8. The next time your elbows are brought together, pull your elbows and both knees towards each other, and then let them open freely. When the head and hands are resting on the floor, the knees will move away from the head and if you are comfortable enough, you can let your feet fall freely on the floor.

Pull your knees and elbows in this way several times, observing your breath as you move.

Relax while lying on your back with your arms and legs stretched out on the floor.

9. Now pull your knees and elbows back to each other for a comfortable distance. If you can touch them to each other, then leave them in the same position. If you are very flexible, you may be able to wrap your elbows around your knees.

If you cannot do this (and this is the best option for most people), find the most comfortable position and then imagine supporting the stick between your elbows and knees.

Without changing your body position, very slowly try to swing from side to side. Do this several times, but make sure you can breathe normally while doing this.

Finally, rest completely on your back and observe the changes in the way your body rests on the floor. If we work with the muscles in the front of the body, the muscles on the opposite side of the body relax automatically without being forced to stretch.

When you feel ready, stand up slowly and walk, watching your posture change.

Easy lifting from a chair

And now in more detail:

1) Sit close to the front edge of the chair with your pelvis forward. Take a position with your left leg slightly behind your right leg. Knees and feet should be hip-width apart.

To make sure your legs and knees are free of tension, try moving them lightly to the left and right until the tension is gone. Get into a comfortable position, feeling stretched upward and direct your attention to the room. 2) Keep your back straight and visualize your body as one. Try now to start rocking your body back and forth so that your head makes a big arc and you feel your pelvis swinging in the chair as well. As you lean backward, try to create movement the same as when you move forward.

Do you feel like your right leg is helping you as you bend forward?

3) Keeping your hands on your knees and sitting close to the edge of the chair, swing forward until you feel enough weight on your front leg - so that you can now just stand with your knees straight. You will be standing with your left foot behind your right foot.

The front leg should be directly under the right knee, but you need to find the exact position where it can be easiest to position. If you have pain in one of your knees, you can try first with one leg in front and then with the other until you find which position is easier for you.

Finally, while you swing your weight onto your front foot, make sure you push with both feet when you stand up.

4) Place your palms on the folds of the thighs (where the legs are attached to the pelvis). Bend your knees very slowly as you bend forward. Feel the folds deepen. Continue bending and bending forward with your head until your pelvis “finds” the front edge of the chair.

Try to get up and sit in a chair this way several times.

At this time, there will be two points of attention - the first is where your pelvis "meets" the chair and the second is where your head goes, guided by your torso. It is helpful to imagine that when you stand up, someone is holding your head and gently pulling it forward. Moshe Feldenkrais demonstrates this in the following photograph while teaching one of his students. 5) Examine standing up and sitting down again, now with the left foot in front of the right. Then take a rest.

To make the process of getting up and sitting down on a chair easy, it must be completely reversible at any given time. This means that if you take pictures of getting up and down, no one can tell whether you moved while sitting down or getting up. The trajectory of the head, chest and pelvis must be identical in both directions.

6) As you stand with one leg behind the other, allow yourself to turn towards your back leg, as if you want to stand and look to one side. To sit down, follow the same spiral in the opposite direction.

Try this several times, changing your back leg. 7) Now try placing your feet apart directly under your knees. Sit on the edge of a chair. Sway forward as if your eyes and mouth were reaching for something and see how easily and effortlessly you can stand up. To sit up, bend your knees and stretch your eyes and mouth forward, keeping your breath free until your pelvis finds a chair.

We rarely get up without a reason. It is much easier to get up if we have the intention to go somewhere. For example, we get up to go through a door, or to look at something, or to get somewhere. When you practice standing up and sitting down, think about orienting yourself towards something in the room and let that spot pull you out of your chair.

8) Practice standing up and sitting down with your feet just below your knees, turning slightly backward as you stand up.

Swap sides, feel the spiral movement up and down easily. Look straight ahead and stand with the intention of going where you are looking.

Remember to make the trajectory reversible when you sit down.

Finally, take some rest. The next time you get up, notice how light your gait will be.

What to do if it doesn't work?

It is not always possible to feel a qualitative change in the sensation of the body or an improvement in the process after completing a lesson from the text. Your body awareness may not be well developed yet and you should try other lessons such as audio lessons or lessons that are done while lying down.

In any case, everyone can feel the change for the better from the Feldenkrais lessons, so keep looking for something that will help you - and in case of difficulty, try to turn to a practitioner of the method.

Learning to sit comfortably ("walking" with a pelvis on a chair)

This is a 10 minute mini lesson and aims to help you find ways to sit easier and more comfortable.

1) Sit comfortably in the middle of your chair without leaning back. Keep yourself as high as possible while sitting. Place your feet flat on the floor and keep your hands on your hips. Awareness Tips:

make sure that during these movements you do not "slide" on the chair. You can close your eyes to heighten the sensation of movement, but remember to keep yourself level and look forward.

2) Slide the right side of the pelvis forward on the chair, as if you would like to reach something in front with your right knee. Then, slide your pelvis and legs back into place. While doing this, you will rotate on the left buttock and ischium. Repeat the movement slowly several times until it becomes lighter and more comfortable. Then rest a little and return to the starting position. Make sure that all the work in this movement is done by your body. Keep your feet flat on the floor and don't push your feet too hard.

3) Repeat the same movement but with the left buttock and thigh - back and forth, rotating on the right ischial bone. Try to notice which side is easier to "walk" on the chair? Try to take the “steps” on each side again and observe how much your head and shoulders turn. After that, take a short break and return to the starting position.

4) Let's change the movement a little: keeping the position of the feet on the floor, lift the right side of the pelvis from the chair and lower it again. Observe, are you turning your entire body to the left, or can you do the same movement by “squeezing” the right side of your lower back and keeping your head in a roughly level position? Awareness Tips:

At any time, if you cannot feel the movement accurately or cannot perform it in a way that will please you, stop, close your eyes and imagine how you are performing the movement. Then imagine how you will feel if you move and imagine that the movement is happening.

5) Then repeat the movement (lifting the pelvis) on the other side. Compare again - which part moves easier? Then you can take a little rest, just feel the left and right sides without moving.

6) Return to the starting position (in the center of the chair), place your hands on your knees and move the right side of your pelvis forward. Then move the other side (you will be on the edge of the chair). Then move backwards as well. Try to make these movements as light as possible.

Observe what changes have occurred in your body after completing the lesson. How did they affect walking and sitting?

Increasing walking progress

This is a translation of a lesson from The Busy Person's Guide to Easier Movement by Frank Wildeman and takes about 15 minutes to complete. Most people are unaware of the fact that they can increase gait strength and speed not only by pumping the leg muscles, but also by using them deliberately - improving the hind leg take-off can be achieved by eliminating all unnecessary stress, which makes the gait easy and fast without additional energy costs. In this lesson, you will feel this effect and learn how you can improve your take off by rotating your pelvis while walking, which will lengthen your stride and give more strength to your movement.

When you finish this lesson, make sure the door is open before leaving the room, otherwise you risk bumping into it.

1. Lie on your stomach. Place your arms with your elbows bent so that your palms are on the floor somewhere near your head. Spread your legs at a comfortable distance. Notice where your heels are pointing. Are they pointing inward or outward compared to your socks? Where is more weight concentrated - on the right thigh or on the left thigh? Where is more space - under the right shoulder or under the left?

2. Turning your head to the right, place your right foot on your toes. Imagine that you are resting your heel, as it were, against a wall.
Put your toes on the floor and your heel as if against starting blocks or a wall and watch what happens with the force that goes through your leg.

Can you push off the floor so that each time your knee is lifted off the floor and your leg becomes straight?

Try to place your toes firmly on the floor. Wearing socks on this lesson may interfere with the nuances of the effort, so it is best to take them off.

Resting your foot in this way, you will feel how the back of the knee joint is directed towards the ceiling. Try to completely relax your knee after each stress, while maintaining the position of the foot.

3. The next time you push with your foot and straighten your knee, can you push further so that the right side of the pelvis starts to lift off the floor, and the pelvis itself tilts to the left?

You will feel that your pelvis will turn further to the left as the right side rises and your back begins to take part in the movement.

Relax with your legs fully extended and relaxed.

Make sure you don't strain your body when you push with your right foot. Your other side should be completely resting. Every time you relax your right leg, your pelvis and knee should also rest. When you move, can you feel your ribs moving? Can you feel the push going higher and higher - up to the shoulders and further into the neck?

4. Bend your right foot again and place it on your toes. By the way, what fingers are you on? On your thumb? On a few fingers? Try to swing your heel slightly to the side so that you are standing on the small toes of your right foot. Now push through the right leg again, lifting the knee, pelvis, ribs.

Feel how much more easily the force travels through your upper body.

Relax by stretching your legs freely.

5. Now place your foot in the same way, but only on your big toe, so that your heel is turned inward. Do not use any other part of the leg. Push off again to raise your knee and feel the force going through your entire body.

Observe how much energy you need this time compared to when you were pushing off with only small fingers.

Relax.

6. Now select any other toes to place your foot. Explore which part of the repulsion will give you the most effort, so that with the least amount of energy, you will get the most movement in your upper body. Then roll onto your back and rest.

There is a place on your foot that the bones of your legs, pelvis, spine, and ribs will move most easily. Most people are unaware of this even though they have been walking their whole lives.

Stand up slowly and feel the difference between the way the weight is distributed between your two legs.

Walk a little and also notice the difference in sensation on both sides of your body. Which leg feels more comfortable and comfortable? Try pushing off with your right foot and your left foot - can you feel the difference?

7. Lie on your stomach again, placing your hands as if in a triangle in front of your head, turn your head to the left.

Repeat steps 1 - 6 slowly and carefully on the left side.

After you make an emphasis with your left foot, do not rush to push with all your might. Move slowly, feeling how you move and how you breathe while doing this.

Learn to make the movement easier every time you push. Notice which jerk movement of which leg leads to a more clear transmission of force up the body?

Do the movement on the opposite side occasionally so you can feel the difference in the efficiency of the movement.

8. Now pull your heels away from you and place both feet on your toes.
Again find the places that feel most comfortable and feel the push of both legs as you lift your knees.

Then let your knees drop, and each time you do a gentle thrusting motion, lift them up again.

Relax on the floor.

9. Finally, do the same jerking movements, but lifting not only the knees, but also the pelvis. You will need to use your back for this.

Feel your lower half of your body lifted off the floor. Can you tear off your belly and lower ribs as well?

Move up and down slowly, several times.

Learn to make this movement harmonious - through your feet and straightened knees, lifting your spine, while feeling light and stable.

People do a lot of exercises trying to run further or faster, jump higher, etc. But we rarely learn to pay attention to how muscle forces are transmitted through our legs - hips, pelvis and back.

Often times, people spend many hours making their thighs thicker and stronger in order to improve performance in what they do. But thick, strong hips won't help you walk easier or jump higher. The high jumpers' legs are no thicker than those of other people. Effective locomotion is a skill that requires force to travel through our muscles and skeleton in the most efficient way, so that the body moves in the direction we give it.

Chest movement.

During full and deep breathing that accompanies any rapid movement, it is best to keep your hands on your belt, as shown in Figures 1 and 2. Air should enter and leave the lungs solely due to the expansion and lowering of the chest, and not due to the movements of the abdominal walls or aspiration of air through the nose or mouth. The lower ribs should move apart and the ribcage should rise upward like an elongated harmonica. The strength of the arms in this movement can be helpful if they push downward on the thighs. As a result of the empty space formed in the chest, air will rush down, if only the nostrils are wide open.

After inhaling, the muscles that expanded the chest relax, and the latter sinks due to its own heaviness, expelling spoiled air from the lungs through the nose. In order to make the exhalation even more complete, it is helpful to tighten the lower ribs as much as possible and relax the abdominal muscles.

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Warm up

As always, let's start with a warm-up. In oriental dance classes, it is of great importance. Today we're adding the arm exercises we've learned to warm up.

• Hip movements left and right
• Back and forth hip movements
• Circular movements of the hips, first to the right, then to the left
• Up and down chest movements
• Right-left chest movements
• Circular movements of the chest to the right - up - left - down, then in the opposite direction
• Head movements left-right
• Head tilts to the right - back - left - forward twice in each direction
• Head rotation to the right - backward - to the left - forward, and in the opposite direction
• Stretching. We make inclinations first to the toe of the left leg, then to the toe of the right leg
• Move your right wrist up and down
• Move your right elbow up and down
• Circular movements with the right shoulder back
• Move your left wrist up and down
• Move your left elbow up and down
• Circular movements with the left shoulder back
• Movements with both hands alternately. IP: we spread our arms to the sides. We make circular movements with the shoulder of the right hand, the elbow of the right hand, the wrist of the right hand, then the shoulder of the left hand, the elbow of the left hand and the wrist of the left hand.

Key

Today we will consider with you one of the basic movements of belly dancing, which is called the key. The key is hip movement.

Almost all hip strikes are done with the knees. Therefore, be sure to make sure that the knee is straightened as much as possible. In this movement, it is necessary to simultaneously tighten (tighten) the stomach.

1. Simple key

• IP: We stand sideways, raise our right hand up, take our left to the side. Move your shoulders back, raise your chin, and monitor your posture. We put the left leg on the toe, thereby raising the left thigh up. The supporting (right) leg does not bend.
• One: leaving the left leg on the toe, bend it at the knee, lower the left thigh down.
• Two: Straighten the left leg - the hip rises up again.

We repeat the movement several times.

• We turn the other side, raise our left hand up, take our right hand to the side. Move your shoulders back, raise your chin, and monitor your posture.

We repeat the same movement now for the right leg.

2. We complicate the key by adding a lunge to it

• IP: We stand sideways, raise our right hand up, take our left to the side. Move your shoulders back, raise your chin, and monitor your posture. We put the left leg bent at the knee on the toe.
• One: straighten the leg, pulling the thigh up.
• Two: lower the hip down.
• Three: lift up.
• Four: lower the hip down, throwing the leg forward - lift the toe off the floor and stretch the leg forward in front of you.

We turn the other side, raise our left hand up, take our right hand to the side.

Move your shoulders back, raise your chin, and monitor your posture. We repeat the same movement now for the right leg.

3. Let's complicate the key by adding a squat.

This movement will enter our dance.

• IP: the same, we start with the left leg. One: raise the hip up.
• Two: lower the hip down and at the same time sit down on the supporting leg, bending the knee slightly.
• Three: Stand by straightening the knee of your skating leg and raising your left hip.
• Four: lower your hip and throw your leg forward.

Repeat the same movement for the right leg.

Bundle. Key + chest movement

Let's analyze the ligament, which includes the key with squatting and throwing out the legs and movement of the chest.

We start with the right thigh.

We make a key with squatting and throwing out the legs. We turn straight, move both hands to the side and move the chest up and down 2 times.

Then we turn with our left side, make a key with our left hip with squatting and throwing out the leg, again turn straight - arms to the sides, move the chest up and down 2 times.

Don't be discouraged if something doesn't work out right away. Continue to persevere with the simple belly dancing movements, collecting them into the learned patterns, and victory is just around the corner.

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In this meditation, it is not a prerequisite to breathe with the stomach, it is just that if someone is able to breathe with the stomach, or has such a skill, he can follow the movement of the wall of his abdomen. Otherwise, you can follow the movements of the chest. When we breathe in, we say "Forward," when we breathe out, we say "Back." We can say this to ourselves, but we can also not say it if the strength of our concentration is sufficient in order not to be distracted from the observation process. Also, as an auxiliary method that helps to increase concentration, we can count our breaths in and out. Each inhalation and exhalation we can count as "One", then "Two" and so on up to seven or twenty-one times and then repeat it over and over again. Such is the simple method.

Now we will try to work out them. It is very important for meditation to have fresh breath. You can stretch a little in order to move stagnant energies, otherwise they will later contribute to the loss of clarity and falling asleep. Traditionally, meditation is performed in the seven-membered Vairocana posture, Nam nang no dune, which is the fundamental posture of all key points of the body. At the same time, the legs can be crossed in the "full lotus", half-lotus position, or simply crossed, the hands are folded under the belly in such a way that the right palm lies on top of the left. Elbows and arms are not pressed against the body, there should be some free space between the arms and the body. This space does not need to be maintained artificially by effort - it should form naturally when we fold our palms in front of us under the belly. There should be no tension in the shoulders at all. The back should be as straight as possible, straightened, the head and neck naturally tilted slightly forward. There is no need to keep the neck and head upright and straight, much less tilt it back - this will prevent the natural descent of prana into the lower part of the body. Breathing is carried out through the nose. It is not necessary to close your eyes, you can fix your gaze at a point that is at a distance of two or three meters or where it is convenient.

The tongue should lightly touch the front of the palate, that is, approximately as it would lie in its natural position. We focus on the breath, not the thoughts that will arise. One of the key points of meditation is not to be distracted by thoughts, but to maintain a state of pure awareness without getting involved in your thoughts. If we notice that we are distracted by thoughts, we return, as soon as we notice it, back to the object of our meditation, namely, to breath. So, we start with the ringing of the bell and end with this.