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    Anti Stress SetNebennieren, Adrenals

    Uploaded by

    Katy Sockol
    Kudney and hormonal health and stress release

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Anti Stress SetNebennieren, Adrenals

    Uploaded by

    Katy Sockol
    6 views13 pages
    Kudney and hormonal health and stress release

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Kudney and hormonal health and stress release

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    6 views13 pages

    Anti Stress SetNebennieren, Adrenals

    Uploaded by

    Katy Sockol
    Kudney and hormonal health and stress release

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 13

    ANTI STRESS SET FÜR NIEREN

    UND NEBENNIEREN

    Wir alle haben eine unendliche Quelle der Kapazitätsreserven in uns.


    Unsere Energie kann ließen, wir können gut essen und ausreichend schlafen, aber wenn unsere
    Nebennieren versagen, ist es schwierig, mitzuhalten. Wir werden müde und bissig.
    Das Gleichgewicht der Drüsen und insbesondere starke Nebennieren und Nieren sind wichtig, um
    im authentischen Gleichgewicht seiner selbst zu sein und Wut und Hypoglykämie (wenn der
    Blutzucker drastisch fällt) zu kontrollieren.
    Ohne starke Nebennieren und Nieren kann das Herz nicht gut funktionieren.

    Die Bene its:


    - regulierter Blutzuckerspiegel
    - regulierter Blutdruck
    - balanciertes Nervensystem (Stimulierung des Parasympatishen NS)
    - Boost des Immunsystems
    - Stimulierung und Stärkung aller inneren Organe, des Verdauungstraktes
    und vor Allem der Nieren und Nebennieren
    - balancierter Hormonhaushalt
    - stärkt das Herz- Kreislaufsystem
    - Innere Ruhe, Ausgeglichenheit
    - Gefühl der Verbundenheit
    - Gefühl der Sicherheit, Erdung

    Diese Praktik wird mit sehr wenig Ruhezeit zwischen den Übungen durchgeführt.
    Max. 2 Atemzüge zw. den Übungen. Für eine verkürzte Übung kannst Du die
    Tiefenentspannung / Shavasana auf 11 Minuten reduzieren.
    f
    f
    1. LOTUS MUDRA

    1. Sit in Easy Pose and rub the palms together before beginning the
    exercise.
    2. Inhale and stretch the arms out to the sides, parallel to the ground,
    with the palms facing out.
    3. Exhale and bring the hands together into Lotus Mudra, with the base
    of the palms together. The thumbs touch and fourth ingers touch,
    with the remaining ingers stretched open.
    4. Continue this movement with the breath.

    1 - 3 minutes

    To End
    1. Inhale with the hands in Lotus Mudra.
    2. Exhale, relax the breath.
    f
    f
    2. PINKIE HEART PROMISE

    1. Hook the fourth ingers with each other in front of the Heart Center.
    Curl the other ingers into pads, with the thumbs sticking up.
    2. Bring the hands in front of the Solar Plexus and pull on the fourth
    ingers. Feel a pull across the back.
    3. Do Breath of Fire from below the navel.

    1 - 3 minutes

    To End - (default)
    1. Inhale. Exhale, relax the breath.
    f
    f
    f
    3. CANNON BREATH

    1. Still in Easy Pose with a straight spine, relax the hands.


    2. Begin Cannon Breath by doing Breath of Fire with the mouth in a irm
    O-shape. Don’t allow the cheeks to move.

    1 - 3 minutes

    To End
    1. Inhale and concentrate on the spine.
    2. Exhale, relax the breath.
    f
    4. ONE-HAND-REACH

    1. Place the back of the left hand on the back at the bottom rib, with the
    palm facing out.
    2. Extend the right arm straight out in front and lex the wrist to raise the
    hand to 60 degrees.
    3. Keep the spine straight and stretch out from the shoulder.
    4. Keep the eyes wide open.
    5. Chant "Har" powerfully from the navel. Or do Breath of Fire.

    1 - 3 minutes

    To End - (default)
    1. Inhale. Exhale, relax the breath.
    f
    5. BODY DROPS

    1. Come into Full Lotus Pose or Easy Pose


    2. Place the hands on the ground by the sides of the body.
    3. Inhale, use the arms to lift the body o the ground.
    4. Exhale, drop the body to the ground.

    1 - 3 minutes

    To End - (default)
    1. Inhale. Exhale, relax the breath.
    ff
    6. SOLAR PLEXUS WRAP

    1. Come back into Easy Pose.


    2. Bring the hands in front of the solar plexus. The left hand faces the
    body and the right hand presses the back of the left wrist with the
    base of the palm.
    3. Hold Neck Lock and look down.
    4. Begin powerful, long, deep breathing.

    1 - 3 minutes

    To End - (default)
    1. Inhale. Exhale, relax the breath.
    7. FRONT STRETCH WITH
    SPINE STRAIGHT

    1. Sit with the legs stretched out in front.


    2. Bring the arms out parallel to the ground, with the hands in ists and
    the thumbs pointing up.
    3. Keep the arms parallel to the ground.
    4. Inhale, stretch forward.
    5. Exhale, lean back.
    6. Continue this movement.

    1 - 3 minutes

    To End - (default)
    1. Inhale. Exhale, relax the breath.
    f
    8. PELVIC LIFT

    1. Lie onto the back.


    2. Bend the knees and bring the soles of the feet lat onto the ground
    with the heels at the buttocks.
    3. Grab the ankles.
    4. Inhale, lift the pelvis up.
    5. Exhale, come down.
    6. Continue this movement.

    1 - 3 minutes

    To End - (default)
    1. Inhale. Exhale, relax the breath.
    f
    9. MODIFIED CAT-COW

    Part 1 - Left Leg


    1. Come into Cat-Cow Pose.
    2. Exhale as you bring the left knee to the forehead.
    3. Inhale as you stretch the left leg out and up behind you.
    4. Continue this movement.
    2 - 6 minutes
    To End
    1. Stay in this position for the next part.

    Part 2 - Right Leg


    Switch legs and repeat
    2- 6 minutes
    To End - (default)
    1. Inhale. Exhale, relax the breath.
    10. KIDNEY STRETCH

    1. Sit on the heels.


    2. Bring the forearms to the ground in front of knees with the palms
    together and the thumbs pointing up.
    3. Keep the chin up to create pressure on the lower back.
    4. Inhale as you stretch the body forward over the hands.
    5. Exhale as the body sits back on the heels. This is a small movement.
    6. You should feel a stretch in the area of the kidneys.
    7. Continue this movement.

    1 - 3 minutes

    To End - (default)
    1. Inhale. Exhale, relax the breath.
    11. BACK ROLLS

    1. Lie on the back.


    2. Bring the knees to the chest with the nose between the knees.
    3. Breath normally and roll back and forth on the spine.

    1 - 3 minutes

    To End - (default)
    1. Inhale. Exhale, relax the breath.
    12. TO END: SHAVASANA

    1. Totally relax.

    11 - 60 minutes

    To End (Optional)
    1. Take a deep breath. Bring the arms above the head and stretch the
    body from the ingers to the toes. Do a cat stretch to one side. Then
    stretch to the other side. Rock up and down on the spine several
    times. Feel the entire length of the spine being massaged as you
    rock. Rock one more time and then come sitting up.
    f

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