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첫번째 의식


똑바로 선 채 팔이 바닥과 수평이 되게 양쪽으로 쭉 폅니다. 그리고 어지러울 때까지 제자리에서 돕니다. 중요한 것은 왼쪽에서 오른쪽(시계 방향)으로 돌아야 합니다.
매일 조금씩 그 수를 늘려가되, 12번 정도가 적당하며 무리하게 돌지 마세요.



두 번째 의식


등을 바닥에 대고 누운 다음 양팔을 쭉 뻗어 몸 옆에 붙입니다. 손가락을 모두 모은 채 손바닥이 바닥을 향하게 합니다.
그런 다음 머리를 들어올려 턱이 가슴에 닿도록 합니다. 그 상태에서 무릎을 쭉 펴 다리를 바닥과 수직이 되게 들어올립니다.
무릎을 굽혀서는 안 됩니다. 그런 뒤, 머리와 다리를 동시에 천천히 내립니다. 그리고 모든 근육의 긴장을 풀었다가 다시 의식을 반복합니다.

호흡은 다리와 머리를 들 때는 숨을 깊이 들이마시고, 내릴 때는 숨을 크게 내쉽니다. 동작 중간중간에 근육의 긴장을 풀어주는 동안에도 같은 리듬으로
숨을 깊이 쉬어줍니다.



세 번째 의식


바닥에 무릎을 꿇고 몸통을 똑바로 세웁니다. 팔은 쭉 펴서 손을 허벅지 근육에 갖다댑니다.
자, 머리를 앞으로 숙여 턱을 가슴에 닿게 합니다. 그런 다음 머리를 천천히 뒤로 젖힐 수 있는 한 최대한 젖힙니다.
이와 동시에 등도 뒤로 넘기면서 활 모양처럼 휘게 만듭니다.
몸을 뒤로 젖힐 때에는 손을 허벅지에 대고 몸을 지지합니다.
다시 원래의 자세로 돌아가서 처음부터 시작합니다.

호흡은 등을 뒤로 젖힐 때에는 숨을 깊이 들이마시고, 다시 세울 때는 숨을 크게 내쉽니다.



네 번째 의식


바닥에 앉아 다리를 앞으로 쭉 뻗습니다. 양 발을 어깨 너비로 벌립니다. 상체는 곧게 펴고, 손바닥은 엉덩이 옆 바닥을 짚습니다.
손가락은 발쪽을 향하도록 하고, 그런 다음 고개를 숙여 턱을 가슴 쪽으로 당깁니다.
이제 고개를 최대한 뒤로 젖힌 다음, 몸을 들어올리는데 무릎은 구부리지만 팔은 여전히 뻗어야만 합니다. 이때 몸통과 무릎 위까지는
바닥과 수평을 이루어야 합니다.
반면 양팔과 무릎 아래 종아리는 바닥과 수직이 되도록 곧게 올렸다 내려야 합니다. 그런 다음 온몸의
근육에 힘을 줍니다. 마지막으로 원래의 앉은 자세로 돌아와서 근육의 긴장을 풀고 휴식을 취한 다음, 다시 같은 과정을 반복합니다.

호흡은 몸을 들어올릴 때는 숨을 깊이 들이마십니다. 단, 근육에 힘을 준 상태에서는 숨을 계속 참고 있어야 합니다. 그런 다음 몸을 내리면서
숨을 완전히 내쉽니다.



다섯 번째 의식


바닥에 엎드려 누웁니다. 손바닥을 어깨 너비로 벌려 바닥을 짚고 팔을 쭉 뻗어 상체를 세웁니다. 발은 발가락만 바닥에 닿고 발꿈치는 닿지 않은
자세로 하체를 바닥에 닿을 듯 내려 지탱합니다. 이 상태에서 등을 활처럼 뒤로 젖히면서 고개를 부드럽게 최대한 뒤로 넘깁니다. 그런 다음
엉덩이를 들어올려 몸이 뒤집힌 V자 모양이 되게 만듭니다. 동시에 턱을 앞으로 당겨 가슴에 닿도록 합니다.


호흡은 몸을 들 때는 숨을 깊이 들이마시고, 몸을 낮추면서 숨을 완전히 내쉽니다.


주의할 점


1. 명심할 것은 어떤 상황에서도 절대 무리해서는 안 됩니다.


2. 한 가지 의식을 마치고 다음 번 의식으로 넘어가는 사이에도 손을 엉덩이에 대고 똑바로 서서 규칙적으로 숨을 쉽니다.
숨을 내쉴 때는 자네 몸 안의 모든 긴장이 빠져나가 좀더 편안하고 안정되어간다는 상상을, 숨을 들이쉴 때는 몸이 행복과 충만한
감정으로 가득차는 상상을 합니다.


3. 의식을 마친 뒤에는 몸속까지 냉기를 불러오는 찬물로는 샤워도, 목욕도 해서는 안 됩니다. 찬물에 적신 수건도 사용해서는 안됩니다.


4. 다섯 가지 의식을 하루에 3번씩 하기 시작해서 1주일 단위로 두 번씩 늘려갑니다. 점차 횟수를 늘려, 매일 21번씩 하도록 합니다.
매일 의식을 실행해야 하며 피치 못할 경우 1주일에 한 번 정도는 괜찮지만, 그 이상일 경우 전반적인 과정에 문제가 생깁니다.
이 다섯 가지의 의식은 건강과 젊은 생명력을 몸속에 불어넣기 위한 것이며 극적인 변화를 가져오는데 필요한 요소는 정신자세와
간절한 욕구입니다.


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