【Description】
Easy-to-Learn Prostration
Prostration is a gentle cardio exercise that works not only the muscles and bones but also the internal organs, unblocking the body’s meridians. Performing this multipurpose exercise on a regular basis improves your physical and mental health, while also making your environment and the people around you more pleasant.
The video will guide you through each step and all the movements.
Benefits of prostration:
– Burn belly fat quickly
– Eliminate constipation quickly
– Unblock meridians and improve circulation
– Boost immunity
– Strengthen heart and brain functionalities
– Eliminate allergies and associated symptoms
– Awaken wisdom and increase self-confidence
– Awaken limitless talents
– Eliminate the five poisons (greed, hatred, ignorance, arrogance, and doubt)
– Accumulate merits and virtues
– An auspicious dharma tool
【Content】
Prostration is easy to learn. First, find a clean, quiet space, indoors or out, and set down a mat— preferably natural fiber.
You are ready to practice. A pleasant, contended state is important during prostration. Facing a representation of the Buddha or core teacher may encourage a positive mental state. Visualizing a scene of natural beauty before you may produce similar benefits.
Take an upright, comfortable stance, feet shoulder-width apart, eyes open or gently shut, hands palm to palm.
Stretch your arms out to both sides, slowly raising them above your head, where your palms meet. Head still, slowly lower your hands, touching forehead and chin with your index fingers, till they rest at chest-level.
Kneel gently. The elderly or infirm may place their hands on the floor for balance. Gradually place or slide your hands forward, till your body is lying flat.
Keep your arms straight, shoulder-width apart, palms down, forehead touching the mat. Legs straight, untuck your toes, soles facing up. Upturn your palms. Gently raise and lower your forehead 3 times. Bend your elbows, hands coming together above the back of your head till fingertips touch. Move your hands forward, palms down.
Now rise. Again the infirm may use their hands for balance. Palm to palm, your hands move to your chest.
Take a natural, relaxed stance, feet shoulder-width apart. Face or visualize the Buddha. Open to the vital energies of joy and compassion. Bring your palms together, and focus your mind with sincerity and intention.
Stretch your arms out slowly, till they meet palm to palm above your head. Visualize offering the Buddha the wonder of the world with the greatest devotion. Bring your hands down, touching forehead and chin till they rest at chest level, to symbolize the offer of body, speech and will.
Gently kneel. Bending forward, stretch out on your hands until your body is prone before the Buddha, of body, mind and soul. Turn your palms up: raise and gently lower your forehead 3 times to honor the Buddha. Fingertips come together above your head. Honor the Buddha again for all you have received.
Then turn your palms down once more, prostrating in gratitude: receiving blessings. The Buddha’s eyes are aglow. Their light shines on your head: your body grows transparent. You are vitally renewed: your mind, illuminated.
Stand gently, palms together at your chest, with respect and gratitude.
Palm to palm, focused and sincere, visualize offering body, speech and will. Prostrate awash with devotion. Kowtow 3 times, offering homage again, bathed in Buddha light Palms touch in gratitude.
Prostration should be gentle and relaxed. Speed and frequency are not concerns. Both can be determined by your health and daily goals. Prostrate in stages if needed. Mental state is the key: Foster devotion and gratitude.
To close, palms together before your chest, bow in gratitude. You rise content and relaxed. Rub your hands together: and run them over your face, near or lightly touching the skin. Stretch from head to toe.