The
opening lesson of Asmita 's Mindfulness(breath pressure control with
mildfullness)
1.Exhaling
: Passaso
Stand
up and set all of your body straight firmly.
Then
open your hands out and put arms beside
the body tightly straight.
the body tightly straight.
After
that make slowly and extremely long exhaling as much as you can.
Try
it several times.
Until
you touch the extremely long exhaling which is suitable for your body at that
time.
The
extreme exhaling will make all part of your chest to pubis tightly and
straight.
1.2.how
to control breath holding and pressing in case of exhaling with Asmita 's
Mindfulness method
When
you have done the extremely long exhaling which is suitable for your body
already.
So
you have to hold your breath and then force out your chest
to
press the last air being 5/6 of all space of the lungs (in every round of
breathing)
spreading
out of it to fulfill your shoulders ,arms ,legs and whole of your body.
To
spread the rest of air in the lungs,
you
must jump lightly and quickly with your tiptoes about 10-15 times(for
beginners)
and
then increase bit by bit to 20,30,....60times
whenever
you are good enough to control those levels.
2. Inhaling : Assaso
From the last rest of breath after having finished the exhaling
method (do breath holding + pressing and jump quickly lightly with your tiptoes
at the same time) ,your body still stand upright firmly.
After that do the open hands become tight fists together with
keep the elbows tightly close to your body(same as the painting).
Then raise your shoulders and chest up together with start the
slow smooth long deep inhaling to fulfill the extreme dense air into your lungs
and shoulders.
Moreover, fully tighten the abdomen also.
2-2. how to control the breath holding and pressing in case of
inhaling with Asmita 's Mindfulness method
When you have fulfilled the extreme dense air into your lungs
and shoulders already.
Then hold the breath and force the chest out to press the
extreme dense air of lungs going fully through your shoulders ,arms ,legs and
whole of the body.
After that jump lightly and quickly with your tiptoes about
20-25 times(for beginners) and then increase bit by bit to 30,40,....60times
whenever you are good enough to control those levels.
(the addition from the translator)
Please remember you must practice part (1) and part (2)
Continuously. It will be counted 1 set. Do 3-5 sets(as your ability) at least 2
times daily
(before take a shower in the morning and the evening) for better
health which is the first result you can touch within 2-3 months if you do it
correctly.
