Autogenous Exercise - Exercises

Autogenous training provides a method that allows you to introduce yourself into a special autogenous state, use it and get out of it. In the course of this, you can calm down or cheer, relieve the tension of the soul or body, qualitatively relax in just a few minutes. The peculiarity of the method of autogenic training is that a person acts on himself without resorting to outside help.

Technique of autogenic training

So, as we have already found out, autogenic training is a method that allows you to influence yourself independently through a certain state. It is known that it can arise by itself, if a person is simply in a quiet, quiet place, relaxed and passively focused on something. The main principles of autogenic training are as follows:

1. Choose a quiet place without a bright light.
2. Accept the "coachman's pose": sit on the edge of the seat, spread your legs widely, set the calf relaxed perpendicular to the floor, drop your head on the chest and bend over, feel the balance of this pose.
3. Consistently follow the relaxation of each part of your body.
4. Breathe easily, concentrate on breathing.
5. Do about 10-20 minutes.
6. Do not worry about how relaxed you are, keep your passivity.

The only thing that can prevent - inattention, which sometimes leads to a misunderstanding that the rudiments of the desired state already exist. Autogenous training involves a high degree of passive concentration - first for a few seconds, and then more and more.

Autogenous Exercise - Exercises

After you have learned the basics of autologous training, you can try various exercises. Let's consider some of them.

Exercise "Heaviness"

As a rule, muscle relaxation is felt as a kind of heaviness in them. In this exercise you need to learn how to feel it. It's pretty simple:

1. Crumple the paper and put your hand on it, concentrate on the feeling of squeezing the paper under the weight of your hand.
2. Put your hand on the scale, watch the arrow.
3. Try to raise your arms by the force of the deltoid muscles - this will be difficult because of the severity of the hands. All this is a preparation to help you make sure that your body is heavy.
4. Take a pose for training, relax, passively focus on peace.
5. Turn attention to the heaviness of the right hand. Soon you will feel the rest of the body weight, you do not need to do it by strong-willed effort.
6. After a few trainings, the feeling of heaviness will begin to be replaced by ease, and the body will cease to be felt.

If you feel heaviness in your hands and feet - you have mastered this exercise. This is an excellent autogenic training for relaxation and relaxation.

Exercise "Heat"

In the autogenous state, the blood in the body is redistributed, which causes a feeling of warmth. This is a fairly simple exercise

1. Rub, warm your hands.
2. Relax in a pose for AT, passively focus on peace, a little later and on the severity.
3. Add concentration to the warmth of one hand.

In the course of training, further you will feel the warmth and the second hand, and the whole body. As you have noticed, this exercise is impossible without Previous - the complex of autogenic training often includes complementary elements.

Exercise "Heart"

The essence of this autogenic training is simple: you need to feel the dimensional pulsation throughout the body. This normalizes the work of the cardiovascular system.

1. Relax in a pose for AT, passively focus on calmness, a little later on both gravity and warmth.
2. Add concentration to the pulsation, to start for a few seconds, increase the time.

You have mastered this exercise, if you can feel a strong ripple throughout the body.