5 element workout: fire
Your workout
First, warm up well with the warm-up exercises. For each element that you ticked a maximum of three times in the test, then follow two exercises. Complete both in turn - then switch to the next element. Beginners start each exercise with two sets of 5 to 10 repetitions, advanced students may train with 3 sets of 10 repetitions.
Feel inside each exercise: your body senses intensity and range of movement. Start gently, and get used to your feel-good level. Keep breathing calmly, loosen tension in the breaks in between. Very important: In order for the training to have an effect on the mind and soul, every element has a guiding idea that should accompany you through the last sentence of each exercise.
The warm-up
In a middle stirrup bend the knees slightly and stretch again. Breathe in when bending your legs, exhale when stretching. Raise the spine consciously and breathe into the back extension. Duration: about 1 minute. Then bend your legs lower and with your arms side up in a circle over your head, lower them significantly with the leg extension. Duration: about 1 minute.
This causes fire exercises for the mind and soulThey help to get rid of aggression, to feel decision-making impulses, to develop passion and break out of everyday life.
Your guiding ideaFocus on a long-cherished wish that you want to fulfill yourself.
Exercise 1: Ignite the flame
That's how it's done: Raise one leg, curl the trunk forward and bring the knee towards the forehead. Lower this leg and jump off the knee flexion explosively. The other leg swings back, arms up. Soft cushion when landing. From jump to jump increase the height, then change sides.
Tempo: Explosive.
Breathing: Inhale while standing, exhale audibly when exiting.
That's how it works: Activates the heart and circulation, stimulates the blood circulation, strengthens legs and buttocks, makes you react fast.
Exercise 2: Lighting the fire
That's how it's done: Put your feet up on your back and pull in your navel. Then bring the upper body and arms with fiery momentum up, look in the final position in the palms. Unroll slowly.
Tempo: Dynamic.
Breathing: Exhale with the momentum.
That's how it works: Power for abdominal and shoulder muscles.
