Home » 5 MYSA TIBETANS: “BASIC” SEQUENCE
FIRST “MYSA BASIC” POSITION:
Become aware of your breathing and your body
Place your MYSA MAT on the floor. Roll up a towel and put it under the mat where the latter touches your nape. Alternatively, use a Mysa Thermo Pillow.
Rest your back and nape on the mat. Keep your legs straight and your arms out at your side with your palms facing upwards.
Close your eyes for increased relaxation. Exhale slowly and feel your whole body relax.
SECOND “MYSA BASIC” POSITION:
Abdominal breathing
Place your Mysa Mat on the floor next to a table or chair of medium height.
Roll up a towel and place it under the mat where the latter touches your nape, or use a Mysa Thermo pillow. Lie on it, making sure your entire back and your neck touch the mat.
Keep your hips and knees bent so that they form a right angle. Rest your legs on a table or chair.
Place your hands on your stomach, just beneath the ribcage. Take a deep breath through your nose, filling your abdomen with air until it swells.
Push the air in your chest towards the back/abdomen. Feel the air flow with the palms of your hands.
THIRD “MYSA BASIC” POSITION:
Breathe, turning your head from side to side
Lie supine (on your back) on the mat, ensuring the latter touches the area going from your pelvis to your chest.
Bend your legs in order to loosen up your waist. Keep your arms slightly bent at the side of your head with your palms facing upwards.
Exhale, turning your head to the right. Return to the initial position.
Exhale again, turning your head to the left. Return to the starting position.
This exercise helps relax the back of the neck.
FOURTH “MYSA BASIC” POSITION:
CORE strengthening (pelvic region)
Lie on your side on the mat, ensuring the latter touches the area going from your thigh to your chest.
Stretch the lower arm and gently rest your head on it.
Keep your upper arm bent across your chest with the palm of the hand on the floor.
Raise your upper leg while exhaling through the mouth. Maintain this position as long as you can.
FIFTH “MYSA BASIC” POSITION:
Relaxation of the internal organs (digestion)
Lie prone (on your stomach) on your mat ensuring the latter touches the area going from the middle of your thighs to your chest. Rest your head on your hands and turn your feet outwards (as if to form a “V”).
With the help of gravity, rest your relaxed body on the mat.
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