To transform our life, besides being clear on what objectives we intend to achieve, we need to understand that every human being is the assembly of several aspects and that all these aspects need to be known and cared for. The result will be a harmonious, dynamic clear life. Maintaining your body healthy and flexible is very important, both for our health and because this allows us creating energy, grounding and presence. This is why we have studied seven dynamic exercises, which are simple to learn and use at home, to be repeated in sequence after an appropriate muscular warming-up. They are simple, powerful and quick; they can be repeated as much as you want and are very, very effective. They help us develop loose joints and tonic muscles. They make the bodywork in a balanced way, respecting
the complementarity of the muscles. they are a healthy stimulation for the abdominal and lumbar muscles, and they also strengthen the arms, the legs, the dorsal and pectoral muscles. The loosen and activate all the articulations that concern the spine, from the shoulders to the hips. The HumanLabBody exercises are devised to stimulate all the parts of the body, the organs and the whole body and energy systems. If performed regularly, they can ensure everybody a more erected posture, more tonic abdominal muscles, a stronger, more elastic spine. The HLB's systematically influence the body, activating and toning up the muscles, they massage the internal organs, stimulate their mobility, liberating them from both toxins and old blood, taking fresh blood in, which re-oxygenates and remove the impurities (catabolic substances). They stimulate the activity of the energy centres (that the Indian tradition calls chakras), which are anatomically connected to all the endocrine glands of the organism: the reproductive and adrenal glands, the pancreas, the thymus, the thyroid, the hypophysis and the pineal gland.
The cleaner and the more balanced the body is on its inside, the more it can produce and keep an organism in perfect health. The movements produce an acceleration of the metabolism and vitality of the organism, acceleration the spiral movement (vortex) of the chakras, literally pumping the life energy through the energy channels, which are studied by the Indian and Chinese medicine. They moisten every organ of the body, making it healthier, more vital and up to develop its functions in a balanced, synergistic way with the other organs and systems of the body. They improve the mood, the attention, the memory and the presence; besides, in the night you will sleep more deeply. This is because, thanks to the energy originated by the chakras through the movement, the thoughts and emotions will be literally dissipated. A result you will experience through the combination of the use of the Be Clear visualizationtechniques and the HLB will be a remarkable reduction of the mental chatting and of the flow of the uncontrolled thoughts that often cause us conflict and confusion.
Undertake every action with intention and attention/presence, in order to acquire increasingly greater awareness of your body and breathing. Remember the importance of inhaling from the nose and exhaling from the mouth, regularly, while you are doing the HlB exercises. Breathing is very important, make sure you oxygenate your body well when you are doing the HlB exercises.
Before starting the HLb exercises, make the following visualization. Close your eyes, take a deep breath and relax. If you are sitting, find a good position on either the chair or the cushion. In any case, lower your shoulders, relax your arms, hands and legs; do not cross your legs or arms. Now, concentrate on your breathing. Observe it. If it is fast, slow its rhythms down. Breathe deeply. Inhale and exhale consciously. Fill your lungs with air. Feel the well-being generated by oxygen in your body, observe the gentleness by which the air enters your body and exits from it. Your abdomen slightly inflates, your thoughts calm down, a subtle pleasure permeates all your cells. Pleasure is an essential element of this practice: as soon as we perceive pleasure, we naturally tend to return to it. Allow yourself feeling this pleasure while you keep on inhaling and exhaling regularly and deeply. Now, imagine you are running from the feet of a mountain and aim at the top, progressively increasing the speed, feeling the strength in your legs, the intensity and charge that vertiginously grow in you; this strengths quickly takes you to the top... jump for joy! With your arms stretched towards the sky, feel yourself charged, full, joyful, energetic, explosive, winning! Make one more deep breath, open your eyes, stand up and start! Now!
The term warming up actually derives from the actual increase of the body temperature generated by the exercises; these exercises and movements aim at preparing the muscles to faster, more intense contractions - distensions, and the heart to pulsate faster and more intensively to take to the body a greater quantity of blood and oxygen. They are essentially calm. moderate exercises, for a minimum of 5 to 15 minutes, which progressively increase in intensity and speed, thus enabling the body to get used and move from a state of quietness to a more accelerated one. They start letting more blood and energy flow into the muscles, thus improving the chemical, mechanical, energetic processes, the gas exchanges and the transport of nutritional substances, elasticizing and lubricating the tendons, the muscles and the joints. Something important occurs also to the nervous system: the nervous pulses are transmitted faster and the reaction time reduces so that the body is ready to perform specific movements, without accidents or traumas. In a few words, they make you more present and aware of what you are about to start doing and they take you to the present time. A warmed-up body performs better, and the HlB exercises performed during the training become more pleasant since your body is prepared to face them.
FOOT: 10 REPETITIONS ON EACH SIDE
Standing, the right leg forward, the body weight on the right heel, the tip of the right foot lifted, move your weight from the heel to the tip of the foot and backward. Repeat with the other foot.
ANKLE: 10 REPETITIONS ON EACH SIDE
Standing, the right knee bent, held by the crossed hands, rotate the foot clockwise and then counterclockwise, with a slow movement, as wide as possible. Repeat with the other ankle.
KNEES: 10 REPETITIONS FOE EACH DIRECTION OF ROTATION
Standing, the hands in support of the knees. Slightly bend and rotate the knees clockwise, in a wide, fluid movement. Repeat rotating counterclockwise.
HIPS: 10 ROTATIONS FORWARD AND BACKWARDS
Standing, imagine you have an obstacle ads high as your hips in front of you; lift the right knee as high as possible and climb over it, rotating your leg forward. Alternate the movement, right leg and left one, creating a fluid rhythm Repeat the movement in reverse.
PELVIS: 10 ROTATIONS ON EACH SIDE
Standing, hands on the waist, head still. Make wide rotations of the pelvis to the right and then to the left
CHEST: 20 ROTATIONS ON EACH SIDE
Standing, legs slightly apart, hands on your waist. Rotate your chest alternatively to the right and to the left, following the movement with your eyes.
SHOULDERS: 20 REPETITIONS
Standing, arms stretched along the chest Rotate your shoulders forward and backwards in a wide movement
ELBOWS: 20 ROTATIONS
Standing, arms lifted sideways at the height of your shoulders. Dynamically rotate the forearms using the elbow joint Rotate inwards and then outwards
WRISTS: 20 ROTATIONS
Standing, arms stretched forward at the height of your shoulders, make wide rotations of the wrists clockwise and counter-clockwise.
HEAD - NECK: 10 repetitions (for each movement)
Standing, arms relaxed along the chest bend your neck forward and backwards. tilt your head to the right and to the left rotate your head clockwise and counterclockwise.
HUMAN LAB BODY: SEQUENCE OF EXERCISES
1st Leg Stretching
This exercise makes work the femoral quadriceps muscle (front thigh), which is the largest muscle of the human body, and the gluteus. It is a very complete exercise, because it has beneficial effects also on the back, on the abdominal muscles and, in general, on the health of the bones, tendons and joints; it contributes to improve the balance and the posture.
STARTING POSITION: standing, with the legs open at the same width of the shoulders.
EXECUTION: bend your legs by approx. 90°, lowering the gluteus downwards to the floor (as if you wanted to seat onto an imaginary chair) paying attention to always keep your knees behind your toes, to then move back to the starting position, without ever fully extending your knees- Repeat the exercise keeping your heels firmly on the ground.
IMPORTANT: your look must be towards the horizon, in order to facilitate the posture of your back, which must be straight but not rigid. inhale while lowering and exhale when raising back. Focus on the contraction of the gluteus both when lowering and raising back; perform the movement smoothly, without jogging.
2nd LATERAL LEANINGS
This exercise involves many of the side muscles of the trunk, amongst which the abdominal and intercostal muscles and stimulates the secondary lateral chakras, which correspond to the 5th chakra.
STARTING POSITION: standing, with your feet apart to a greater distance than the shoulders, arms stretched along the waist and palms of the hands towards the thighs.
EXECUTION: incline as much as possible towards the right side, keeping your back straight (without bending forward) and let your hand slide along the thigh, while the left one raises back along the chest, towards the left shoulder. Go back to the central starting position and repeat the exercise towards the left side. Alternate the right-left movement in a smooth harmonious rhythm, letting your head follow and support the side movement. Exhale when lowering and inhale when you go back to the center.
3rd ROTATIONS OF THE ARMS
This exercise involves the whole area of the shoulders, chest and intercostal muscles, which are important for breathing and relevant to the 4th chakra.
STARTING POSITION: standing, with the legs open at the same width as the shoulders.
EXECUTION: stretch the arms in opposition, one forward and the other one backwards. Make 10 rotations forward rotations and 10 backward.
IMPORTANT: focus on the movement of the shoulders and shoulders blades that slide on the rib cage (like the hips, the shoulders are a very important point, where the vital energy of the body flows in entry).
4th KNEES TO THE CHEST
This exercise involves the muscle of the legs, of the pelvis, the abdominal and lumbar muscles, which stabilize the posture. As a consequence, this exercise trains the balance and stability of the body. It stimulates and provides beneficial effects on the 1st chakra, thanks to its influence on the leg and perineum muscles, which, moving the coccyx, pump vital energy, thus creating grounding and stability. It influences the 3rd chakra, the solar plexus, through the action of the abdominal muscles, and collaborates to the movement to keep the right balance.
STARTING POSITION: standing with parallel feet.
EXECUTION: lift your right knee as high as possible towards the right shoulder, keeping the left leg firmly on the ground, with the foot that does not raise from the support. Repeat the movement with the other leg and alternate them smoothly.
IMPORTANT: Keep your chest well opened and the look at the horizon to facilitate the erected position of the spine, always trying to have the knee rise towards the shoulder and not the other way round.
5th DASH IN ROTATION
This exercise mainly works on the spine muscles, expands the chest, releases the stored tensions and activates the 4th chakra.
STARTING POSITION: standing with the feet apart at a wider distance than the shoulders, arms bent with the fists in contact with each other at the height of the heart.
EXECUTION: rotate the back to the right side, stretching the right arm with a dash, trying to rotate as much as possible, without forcing, to then go back to the centre recalling the stretched arm. Repeat the same movement with the left arm, to the left side.
IMPORTANT: Exhale deeply and energetically at the end of the rotation, supporting the movement also with your head and eyes.
This exercise enhances the muscles of the legs, glutes and arms, opens the chest, mobilizes the shoulders and the hips, activates the 3rd, 4th and 5th chakras
STARTING POSITION: Sitting with your legs stretched forward, slightly apart, spine at 90°, feet at hammer with the tips towards the ceiling and the heels leaning on the floor. Arms along the waist, hands leaning on the floor, aligned to the hips.
EXECUTION: inhaling and pressing your hands and heels on the floor, take your pelvis forward, pivoting on heels, and lift it to create a bridge. Keep your arms stretched, the gluteus contracted, the palms of your hands and the soles of your feet firmly leaning on the floor, bending your head backwards. Exhaling, move back to the starting position, lower the pelvis and take it a few centimetres behind the arm line, coming back to the initial position.
7th CROSSED ABDOMEN
This exercise is a good stimulation of the different muscles of the abdomen. It stimulates all the different parts which compose the abdomen muscles: the high, medium and low ones, both the oblique and side ones.
STARTING POSITION: laying on your back (belly up) on a mat, with your legs bent and the feet lifted from the floor. The arms are bent with the hands in contact with the nape (back part of the head).
EXECUTION: contract the abdomen to lift at the same time the right leg and the left shoulder, so that the left elbow goes towards the right knee and - at the same time - the right leg stretches horizontally, without touching the floor.
Repeat the movement from the other side in a fluid harmonic sequence, exhaling every time you approach the elbow to the knee.
IMPORTANT: always pay attention that the lumbar area remains in touch with the floor, in order not to overload the spine and not create tensions on the neck by pushing excessively with the hands on the nape. To prevent this, you can also lean the hands behind your ears.
HUMAN LAB BODY - CONCLUSION
Systematically perform the Human Lab Body sequence, and you will obtain a harmonious balance and a healthy, ergonomic posture, a more tonic body and a spreading feeling of well-being and grounding, greater physical strengths and resistance to fatigue.
When you train intensively, your reach a moment when you enter in some sort of "trance" status, where you start feeling some pain, but this - instead of annoying you or obliging you to stop - gives you the thrust to continue. This is an indication that the exercises are starting to be fruitful; do not stop, carry on!
QUESTIONS AND INFO
For any issue, you may face when performing the exercises. For any further information, address our instructors. For any clarification, address us during the courses, or write to us: firstname.lastname@example.org