Warm-up The purpose: Breathing exercises are remarkable warm-up 4 occupations of bioenergetic bunch. They are useful at an early phase of developing of bunch to augmentation of energy of participants and the extension of an orb of realisation of a skew field. Indispensable time: 15 minutes. Stuffs: No. Preparation: Special preparation it is not required. Routine: the Formation breathing exercises are fulfilled by team members in a unison, is vigorous and W enthusiasm. Rise and organise a circle. Deliver legs apart about 90 sm, tolerate weight on pins of legs. Knees keep slightly incurvated, yield a skew field to be relaxed, and to a foot bath - freely to sag. Assume an arm to itself on a belly and look in the face to the participant standing opposite to you. Make a deep inspiration through a mouth, skipping air on all path B4 a belly. Make a deep expiration, yielding to be wrested to a note. Sustain sounding so much, how much can W / O power. Retry 16 cycles of deep breath, inhaling and exhaling slowly and deeply. Do not hurry up, differently will experience giddiness. Do not constrain any notes which one to you will want to be said, all time look one another in the face. Realise any interferences in the course of breath. Mark all originating senses during the complete breath and save a skew field soft and relaxed.
Having completed exercise on joint breath, shake up all skew field, having lowered arms on the sides, incurvating and rectifying knees. Then some times jump up 4 energe-tizatsii skew field parts. Leap slowly, hardly separating legs from a floor. Continue to walk, will not get tired yet. Then rest, slightly having incurvated knees, having displaced weight forwards and having rectified a back. Intense postures The purpose: Intense postures constitute the foundation of bioenergetic therapy. They can help to dilate an orb of realisation of a skew field and to free power through a shiver and consensual movements. An indispensable time: 30 minutes. Stuffs: the Friend place 4 job. Preparation: the Chief should have experience in bioenergetics. Routine: the Skilful bioenergetic therapist can recommend to team members the yielded postures, being grounded on the particular patterns of power demonstrated by the person. Some intense postures Louena 4 running in are more low introduced bunch. Arch Louena. Rise, place legs for spacing interval about 45 sm, noses slightly turn inside, knees incurvate, how much it was possiblly to make, not separating a heel from a floor, tappets deliver on a loin and hog BWD. Breathe a belly, hold a posture within approximately minute. Mark power ranges in the skew field. The power can be in a loin or in a front part of hips. The chief of bunch or somebody else can help you to determine, what complications originate at bending flexure fulfilment (was possiblly, it it is excessive rigidity or excessive quagginess). If you hold a correct bending flexure, continue to breathe and stand rasslablenno, your legs should start to shiver. Ring Louena. Place legs approximately on 25 sm, slightly turn noses inside and be incurvated in a waist forwards. Keep knees incurvated and touch floor pins. Tolerate weight on pins of legs. Do not 4get to breathe deeply through a mouth. Slowly rectify knees. Hold a posture about a minute. Your legs will start to shiver. A shiver - natural response of a skew field to power - an index energetizatsii the muscles coercible by "armour". The ring posture is excellent 4 feel magnification "soils underfoot", that is contact between legs and land. Ending exercise, be rectified very slowly. Foot bath bending flexure. Lay down on a back on a mat or a soft rug. Incurvate knees and place legs approximately on 30 see Hog to a back, having captured arms of a malleolus and having pulled forwards. Your head should be thrown off BWD so that only a vertex, shoulders and foots touched a floor. Now assume tappets under heels, vydvinite knees forwards, deeply breathe. You will experience expansion in muscles of hips. Try to keep breeches the relaxed. Holding a foot bath relaxed, you can experience, that it shivers. 4 feel magnification try to shake some times a foot bath up-downwards. These and other bioenergetic intense postures should not be fulfilled mechanicly. Use them 4 diagnosis of ranges of power and generation of feels in a skew field through consensual movements and a shiver. You should be centred on tested feels, instead of on that, how long you can hold a posture. The pain occurs from power; the pleasure occurs from power extricating. When the posture becomes too inconvenient or painfull, terminate to hold it. Active exercises The purpose: Active bioenergetic exercises are applied to boost or express senses, and also openly to research senses in a controlled conditions. They are excellent 4 an abreaction, magnification of circulation of blood and oxygen. Indispensable time: 45 minutes. Stuffs: Plastic vybivalka, the matrass or a foam mat. Preparation: the formation ripeness should precede Fulfilment of various sorts of active exercises, that is participants should learn to trust one another. 2 it is necessary, that the chief had experience in bioenergetics and clinical abilities. Nobody can be urged 2 involvement in active bioenergetic exercises. Routine: Following exercises can be fulfilled by simultaneously bunch or each team member by turns. Anger extricating. Rise faced to the object (to a bed, to an upholstered back-stool or a dump of cushions), place legs approximately on 45 sm, slightly incurvate knees and strike impacts (plastic vybivalkoj, a tennis racket or characteristic tappets) on the object it is strong, but rasslablenno. "Switch on" in operation all skew field. A mouth keep open, breathe deeply, do not constrain cry. Use any words expressing sense of anger, for example "is not present!" Or "has gone to hell!". Can introduce the person to whom for you not complete emotions are linked, and to route on it the anger. Sometimes team members oppose to this exercise, approving, that they do not feel at present a rage. The resistance reason often is the reluctance to open the senses, pavor B4 eyrazheniem strong negative emotions. The Pain-linstvo of participants can identify-:ja temporarily W "enemy", and then restore monitoring over itself. Kicking. Lay down on a back on a bed, the matrass or a foam mat. Freely stretch legs and slowly start to buck, touching a bed all leg. Interleave legs and highly lift them. By degrees enlarge force and rate of kicking. Loudly SPK "is not present!" On each kicking, enlarging intensity of impact. In the capacity of version it is possible to fulfil this exercise as follows. Lay down on the matrass, incurvate knees, imitating protesting operations of the small child, spin legs, beat the matrass tappets, spin by a head here and there. Enlarging intensity of a fit of anger, with physical movements escort loud barrackings "is not present!" Or "I will not be!". Kicking helps to enrich circulation of blood, to slacken "the muscular armour" in the order a foot bath. According to Louenu, it helps us to become less braked and more spontaneous in sexual ratios. Intensification The purpose: Exercise is an example intensive solid job which one can descend in bioenergetic bunch. It uses after installation in bunch of an aerosphere of cohesion and confidence. Indispensable time: 1-2 hours. Stuffs: Towels, matrasses, mats or a soft carpet on a flap. Preparation: it is necessary for Chief to have experience and proficiency as exercise can call strong feelings participants. Routine: Select the partner. One team member will work, other - to help. If you are going to to work, lay down on a back on the matrass, a mat or a soft carpet. Be relaxed, incurvate knees, place legs for spacing interval nearby 45 Eyes see occlude and be centred on deep breath. Breathe softly and deeply about one minute. The room should be dullly illuminated. Liing blindly, introduce one of following cases of your childhood: 1) a case when you cried and wanted, that you have comforted; 2) a case when you wished to research NETHING, and you held and prevented you; 3) a case when you have flown into a rage CUZ parents wanted that you have made SMT, and you were refused; 4) a case when you have taken a toy of other child, and your parents have been compelled for it to react. Visually imagine the scene as it is possible more detailed and introduce response of the father or of mother. Express the senses to parents in this situation. SPK, cry, shout, fulfil any operations which one seem you approaching. Do not constrain any notes. Even if sigh, do it so that it was audible. If you start driving, for example fight, buck or last, continue it. Try to express the emotions verbally and not-verbally. When will experience, that have completed, lie down any time easy, blindly. Make five or six inspirations and expirations, widely as in a fright, open eyes and as it is possible more widely telescope pins of arms and legs. Continue so 2-3 minutes. Then take a towel and thrust it as it is possible more penetrating in a mouth. Clip a towel cogs and trail it very much, emitting notes when try to drag a towel from a mouth. This operation can help to reduce power in jaws. In 4-5 minutes pull out a towel from a mouth, take its two arms and it is aggressive, as it is possible unscrew more strongly. At last, be relaxed and AGN make some deep inspirations and expirations. Now occlude eyes and again imagine the scene with the parents. This time invent other answer it. Inform W them this answer aloud. In some minutes discover eyes, blow the breath softly and deeply, look at the mate. When complete, be interchanged W it places. The role of the mate consists in easying job of the partner and to comfort its presence. In the capacity of the mate resemble to the partner that it continued to breathe and emit notes deeply is more often. The mates having experience in bioenergetics, can know more active verbal methods 4 relief of expression of senses. Be soft, thoughtful and do not instigate the partner. If will note, that muscles of the partner are strained or that to it to pant, can to massage from its permission intense districts to slacken power. When the partner will complete exercise, encourage it 2 a release phenomenon and deep dyha-shju. Then ask, as he feels itself(himself) and you 4 it cannot 1и make NETHING else. Participants should take into consideration the and 1ужие limitations at depth definition issledo-eanija. It is recommended to be assumed 2 on the qualified and competent chief.
