Exercise 11. "Steps"

Option A. "Front step"( rock and roll).Stand straight, legs - just shoulder widths. Raise the left leg bent in the knee up, to the level of the abdomen - while the leg from the knee should be straight, and the toe should be pulled down, as in ballet.

On your right foot, do a light dance squat at this moment, accompanying it with a short, noisy breath through your nose. After squatting, both legs must necessarily return to their original position for an instant.

Lift up the right leg, bent at the knee, slightly squat on the left foot and noisily "sniff" nose. There is an alternation: the left knee up - the starting position, the right knee up - the starting position.

It is necessary to sit down slightly on one leg, then the other leg, bent at the knee, easily rises up to the level of the abdomen. The body remains straight.

You can also simultaneously with each squat and rise of the bent knee do a slight counter motion of the hands at the level of the belt. Exercise "The front step" resembles a rock and roll dance.

Exhalation should be performed after each breath passively( independently), preferably through the mouth. The rate of the exercise is 8 times for 8 breaths-movements.

It is interesting that this exercise can be done standing, sitting and even lying down.

Warning! Patients suffering from diseases of the cardiovascular system( in particular, coronary heart disease, who underwent myocardial infarction), it is not recommended to lift the legs to the level of the stomach.

For leg injuries and thrombophlebitis, the exercise should be performed solely sitting or even lying on the back, very gently, slightly raising the knee slightly with a loud exhalation. Pause, necessary for rest, should be 3-4 seconds after every 8 breaths-movements.

If necessary, the pause time can be increased to 10 seconds.

Thrombophlebitis should be consulted with a surgeon!

When pregnant, starting from the sixth month, and with urolithiasis, performing the exercise, it is impossible to raise your knees high!

Option B. "Back step".The starting position is the same as in version A. Take the left leg bent at the knee, as if slapping your heel along the buttocks. At this moment, slightly squat on the right foot and noisily "sniff" nose. After that, return both legs for an instant to the starting position - exhalation.

Then take the right leg back, bent at the knee, and on the left make a light dance squat. This exercise option is performed only when standing.

Prerequisite: Inhalations and movements during exercise are performed strictly at the same time.

The rate of exercise - 4 times for 8 breaths-movements.

Source: L.Smirnova "1000 + 1 advice on breathing"