NAMASTE ON THE LAKESHORE
NAMASTE ON THE LAKESHORE
MERIDIANS AND ACUPUNCTURE POINTS
THYMUS GLAND
According to Traditional Chinese Medicine, energy goes through the body in certain pathways and rhythms.
So-called “T lymphocytes” – defence cells which circulate in the blood circulation and destroy exogenous pathogens – are created in the thymus gland.
Follow the pathway of your meridians and: • Stimulate the energy flow • Improve the microcirculation • Perform a mild lymphatic drainage
DEEP, CALM BREATHING Abdominal breathing is one of the best and simplest relaxation techniques. The abdominal wall’s movement passes here through the most important respiratory muscle, the diaphragm: during inhalation the diaphragm pulls downward and the abdomen arches outward. During exhalation the diaphragm musculature relaxes, moves upward and the navel pulls inward towards the spine. TIP: You can also restore your relaxed holiday feeling at home: Place your hands on your abdomen with fingers slightly spread. Breathe deeply into the abdomen through the nose and exhale through the mouth. Pay attention to a conscious and complete exhalation.
TIP: When you are once again “ingrained” in your mind at home, your attention will return to your body: start with both hands at the level of the ankle. Stroke upward along the inside of the thigh up to the level of the groin, then along the outside of the thigh (imaginary trouser seam) from top to bottom. Do the same with the arms. Stroke with the right hand on the inner side of the left arm forward up to the fingertips and back down on the outer side of the arm – change the side.
ABDOMINAL MASSAGE Abdominal massages are a proven remedy of the F. X. Mayr cure and are more than 100 years old. It helps with intestinal cleansing and detoxification. The good news: you can also lend a hand yourself and get the digestion going. The abdomen is massaged in a circle clockwise (digestive direction) with gentle pressure for a few minutes.
Arouse your animal spirits and: • Stimulate your immune system • Gain more energy • Feel wide-awake and concentrated TIP: If you feel tired at home or ever require a considerable amount of concentration, tap gently on your thymus gland for 30-60 seconds. It is located on the upper part of the sternum, 2 to 3 finger widths below the spot where the collarbone meets with the sternum.
LAKE WOERTHERSEE WATER GREETING Do something good for yourself! Start the day actively. In the open. With a view of the lake. Our “Lake Woerthersee Water Greeting” is a special sequence of movements that is practiced before jumping into the crystal-clear lake – ideally before breakfast. The “Water Greeting”, as we call it, combines the most important contents from yoga, shiatsu, F. X. Mayr therapy and kinesiology for a particularly active start to the day: • • • •
Deep, calm breathing Meridians and acupuncture points Abdominal massage Thymus gland
This brief morning ritual has a multitude of positive effects on your health and your well-being. Be eager to explore and try it out!
www.yoga.woerthersee.com
THE WATER GREETING 1
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Stand firmly at hip Place hands on width in water up to the abdomen – the shinbones deep abdominal breathing – Move your toes in 5 breaths the ground – feel the feet grounding Look at the lake
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Inhalation: raise the arms sideways and upwards above the head
NAMASTE ON THE LAKESHORE 4
Exhalation: the upper body unrolls slowly forward – bend the knees while doing so
Grasp the water with both hands
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With the inhalation, always spread out the inside of the thigh up to the level of the groin
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With the exhalation, spread out the out side of the thigh (imaginary trouser seam) down to the ankles
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Grasp the water again With the next with both hands inhalation, the right hand strokes for With the inhalation, ward on the inside roll the body up ver- of the left arm up to tebra by vertebra – the fingertips – calmly exhale through then turn the arm the mouth again while standing
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With the next exhala tion, the right hand strokes back again on the outside of the left arm up to the shoulder blade
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Tap the left shoulder up towards the neck – perform the 7 – 10 same movement on the right side
With the inhalation, With the exhalation, raise both shoulders let the shoulders up to the ears – hold drop again briefly – look towards the sky
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Tap the area around the sacrum with loose fists for about 30 seconds
Place the palms of both hands on the abdomen – massage in a circle clockwise with gentle pressure for about 1 minute
Make a fist with the
right hand and perform a gentle tapping motion at the level of the ster- num for about 20 se- conds – close the eyes while doing so. Finish the tapping motion and open the eyes with the next exhalation through the mouth.