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I DUE TO MY EXPERIENCE WITH ROLFING AND SHIATSU I SUBCONSCIOUSLY PRACTICED THESE. I REALIZE HOW RARE THESE ARE .  I DO HOPE YOU WILL TAKE AT LEAST 10-20 MINUTES EACH 12 HR PERIOD TO DO THESE.

SO WHY KUM-NYE... I THOUGHT TAI CHI OR AIKIDO WAS ENOUGH.  MY REPLY IS SIMPLY "Same coin, different side"

Kum Nye Relaxation


Part 1 introduces thoery, massage, and movement exercises. Part 2 contains more advanced movement exercises
. Kum Nye, which has the rich flavor of Eastern medical and Spiritual practices, gives us many ways of getting in touch with our senses. Modern living often obscures the natural health and vigor of our inner resources. This method helps us  cleanse and revitalize both our energetic and physiological systems. body, mind, senses, are renewed, and become fully merged and balanced. 

Tarthang Tulky was educated in Tibet, and workded for ten years in India before coming to the United States whre he has taught of the past ten years.
The unique system of relaxation presented gere has grown out of his experiances in teacing and exchanging ideas with Weseterners of many lifestyles (incl Tina Turner -joking).  It forms part of the Nyingma Psychology Series.
AWARENESS OF THE SENSES

Stand well balanced with your feet a short distance apart, your back straight and your arms relaxed at your side.  Turn the hands inward until  the palms face out ot hte sides, and stick out your thumbs until they too point out to the sides.from this position, slowly lift your hands out in front of you to shoulder height.  Breath easily through both nose and mouth, and keep your belly relaxed.  Very slowly begin to move one arm up and the other one down.  move them just a short distance first, concentrating on the feelings in and around them as they move slowly through space.  Gradually extend your range as the sensations expand.
NOW,
body alerntess

Stand facing forward with ouyr feet a few inches apart until relaxed.  Same position as above.  Ingale through both nose and mouth, and slowly raise yhour arms in fron of you to shoulder height, palms down.  Keep your head and chest very still.  As you exhale...
TOUCHING THE SENSES


sit cross-legged on a mat with your hands on your knees or your back straight.  In a continuous, coordinated movement, alternately rotate your shouldersf from fron to back, as if back-pedalling a bicycle. move them quickly and a little roughly.  Let your shoulders be very loose as you do this, and your head still.  Picture the spoine and the spaces between (leaving room to grow).  continue for one minute.


Now graduall change to a more gentle approach.  Let these movements relieve tension and awaken sensation even between the layers of skin and muscle tissue.  Sensations may also be quickened in the heart center, awakening perhaps a feeling of yearning  sit quietly for a short time (less or equal to the time spent doing the exercise).
STAGE ONE - SITTING
INTEGRATING BODY AND MIND

Stand well balanced
LET ME PUT IT TO YOU NICE...

p4
"When we restrict our feelings and sensations, we prevent them from giving us the sustenance we need to be healthy.  We become captivated by the idea that satisfaction is 'out there'...but if we only look and play hard enough we will find them in the well of emotion buried deep, or sometimes, just beneath,
our hearts. " THIS IS ALMOST the entire Kum Nye Philosphy.
PREPARATION

p.17
you need a cushion so that your pelvis is higher than your legs.
A.The traditional position for sitting  facilitates relaxation of oth body and mind. This position has seven 'gestures'.

1.
Sit with the legs crossed.  Arrange your cushion so that your opelvis is higher than your legs.  Sitting in the half or full lotus (i.e. with one or both ankles resting on top of the thigh) is helpful but not essential.

2. The hands are on the knees, palms down.  Release tension inyour arms and shoulders, and relax your hands.  The spine is balanced without being rigid; this allows enery to flow naturally from the
lower to the upper body.
 

3.The neck is drawn back a tiny bit.  Your head will move forward very slightly.

4. The eyes are half-open and loosely focused on the ground, following a line downward along the ridge of the nose.  Let your eyes be very soft and compassionate, serene.

5. The mouth is slighly open, with the jaw relaxed.

6. The tip of the tongue is lighly touching the plate ridge, just back of the tteth.  the tonge will curve back a little. 
As you sit in this way, try to minimize blinking by relaxing thea area rouind your eyes and moving your awareness inward.
THIS page is about "Kum Nye" Relaxation method.  It is more than that.  It is a whole system of "tune up" and "maintenance" for the body and its joints, tendons, vertebrae, skin tone, and general well-being.  It includes breathing as massage, and I heartily recommend it, as I'M SURE WOULD OTHER PERCUSSIONISTS since it deals with inner and outer strength.
EXERCISE 2 'MELTING TENSION' I used this exercise to get rid of lower back pain.  IT REALLY WORKS!
P.31
"Physical discomfort has a mental or emotional component; when our minds are not at ease, our bodies cannot be relaxed.  When yo ufeel uncomfortable while sitting, notice your state of mind.  Is there an active flow of thoughts, dialogues, imagtes, and fantasies?  In time you
will discover that the sitting posture itself (i.e. the seven gestures) and the soft, smooth breathing it facilitates can relieve both mental end emotional agitation, and physical tension [italics mine].

"Sit on a mat or cushion and cross your legs so your right ankle rests on your left thigh.  With your back straight, ingerlace you rfingers and clasp your hands around your right knee.  Verly slowly lift your right knee a short distance and then lower it. Do this three or nine times, very slowly (or quickly -steve), then reverse the position of your legs and repeat, three or nine times.  when you finish, sit for aobout five minutes, allowing your sensations to conitnue. 

When I finished this exercise I turned around and lay flat on my stomach.  I then grasped both ankles with both hands and slowly stretched my entire torso and hamstrings.  As the above contracts the abdominal wall, the pulling thigh stretches it.  Then I brought one knee up while keeping the other straight, and twisted my torso.  I felt the vertebrae 'cluck' back into place, then I just relaxed while sitting.  Remember each body has different needs; try to adjust yours and be flexible; listen; think, or even read while you're relaxing.  Our time is so precious.  And so is your body!
BREATHING

The throat center is tradionally poictured as a sixteen-petaled flower with two blossoms connected back to back. One blossom is directly linked to the head center, the ogher to the heart center. As energied pass through the throat center, the flow ouward to these other centers.  It is possible, however, to breathe in such a way theat the throat center becomes calm and functions smoothly.  The way to do this is to breathe slowly and evenly through both nose and mouth, with the mouth slightly open and the tongue lightly touching the palate.  In the beginning this is not very comfortable, but as energy begins to travel evely tothe head and the heart centers, the vitalizingeffects of this way of breathing are felt, and it becomes increaingly easy and pleasant to continue.l  But this takes time.  Our old habits of 'reaching out' for satisfaction, of looking for others to give us positive feelings of joy and satisfaction, are hard to break.  We lose touch with both our physical and our emotional body.
In exercises 9,10, and 11 a mantric syllable Om, Ah, or Hum is silently chanted and unified with the breath.  You need pronounce these sounds; simply be aware of them.
OM
Breathe in gently and evenly thorugh both nose and mouth, and be aware of the syllable.
AH
Bring your hands in front of your belly, cradle the fingers of the right nad in the fingers of the left, and lift the thumbs a little and join them.  Breath gently through both nose and mouth, and silently begin to chant AH within the breath, letting AH and th breath become one.  The breath may become very still.
HUM
  With your palms up, breathe in and be gently aware of HUM. You may feel a subly sharp, penetrating awareness, aleting go as if exhaling, and a fresh, radiant clarity.
MASSAGE

When you develop self-massage, you will discover many different kinds of sensations and feelings.  Kum Nye massage is oriented towards pressure points which stimulate specific energies.  Yo may find that pressure  on other places may not affedt you noticeably in the beginning.  Touching prticular spots may restore memories or past negativities,  (scars, as they say).  As you rub and release pains and knots  in your physical body you may also release mental and emotional blockages.
chest massage p. 106
to the next "exercise and stretch" page
these illustrations help in locating the exact points that Tartang is talking about
you are hearing "territories" from a RUSH album; lyricist/drummer Peart is influenced by these techniques, evidenced especially in this album (Power Windows)
Exercise 71 - Releasing Tension

Sit on a mat with your legs loosely crossed, the left leg outside the right.  Raise your left knee and bring your left heel in fron of your right ankle, with the sole of your left foot flat onthe floor or mat.  Draw your feet  as close to your body as you can and place our hands on your knees. Now very slowly and gently stretch your neck back and to the left, so that your right arm straightens and your head and neck come into a line with your right arm.  Keep the right knee down, and hold the diagonal stretch  for about thirty seconds, breatig gently and evenly through both nose and mouth.

Then release the tension very slowly, taking thirty seconds to one inute to do so.  let your breath flow with the sensations awakened in your body.

At the end of the exercise sit in the sitting posture for five to ten minutes, continuing to expand the sensations generatted by the stretch.
ideas
purryiest cat on the walk
one of the positions
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