Aquí te comparto la última postura del primer nivel, puedes ver mucho más en mi Guía Práctica de Gimnasia Hipopresiva. Se llama DEMÉTER
¡Qué gustito! Nos vamos al suelo. Quizás hoy estás más cansada/o, después del banquete de ayer. No hay excusas, puedes hacer hipopresivos en la cama.
Verás aquí cómo se expande aún más tu caja torácica. Las costillas se abren con mayor libertad. Los vacíos abdominales son mucho más espectaculares. El diafragma está más re- lajado.
Es una buena postura para empezar si la mayor resistencia que encuentras es la apertura de costillas o la resistencia o carga que ejerce sobre ti la gravedad. Si te cargas mucho de tensión al principio en las posturas con eje vertical, Deméter es la mejor opción.
Pero ¡ojo! Que estés tumbad@ no significa que estemos como un saco de papas/patatas tirados. Tenemos que construir el mismo eje, y alargar constantemente el cuerpo, sin tensión pero alerta, y siempre estirándonos. Es un eje horizontal con buen tono muscular.
Guía Práctica de Gimnasia Hipopresiva OK
Conservaremos las pautas posturales, pero ahora tumbad@s.
??Pies paralelos, ancho de caderas. Rodillas semiflexionadas.
??Pelvis neutra (no retroversión; tampoco una excesiva curva lumbar)
??Estiro cuello, mentón tiende al pecho (no hace fuerza contra el pecho; no debes sentir ahogo, sólo estiramiento del cuello)
??Hombros separados de las orejas y escápulas fuera del cuerpo (te cuelgas de la percha).
??Abro costillas al inspirar (sonreír ayuda).
Ejecuto las mismas posiciones que en Venus: brazos a los lados como remos, luego marco con los brazos, postura baja (crestas ilíacas), postura media (como empujando un techo baji- to) y postura alta (como empujando una pared detrás de mi cabeza).
Siempre estarán las manos rotadas hacia adentro con los codos hacia afuera y escápulas decoaptadas (sí, lo sé, soy un pelín repetitiva en este aspecto).
Notarás un gran vacío abdominal en Demeter gracias a la libertad del diafragma y las costillas y a la reducción de la carga visceral. Y eso es ¡FANTÁSTICO!
Continuemos con las posturas cambiando la posición de los brazos, sin modificar ni manos, ni codos, ni escápulas, ni nada de nada más.
Aquí habremos terminado todas las posturas de nivel I, llamadas así, como dije antes, para que podamos aprenderlas con facilidad.
Son todas posturas simétricas (los dos lados se trabajan al mismo tiempo e iguales) y son todos además ejercicios estáticos.
Luego veremos que esto puede variar. Las posturas pueden ser asimétricas, las respira- ciones pueden producirse en movimiento (de brazos y/o piernas) y las apneas también.
Por supuesto, a mayor movimiento, necesitaré más oxígeno. Así que al principio, si en una postura estática conseguimos apneas de diez segundos, no es extraño que al meter movimiento, aguantemos cuatro segundos.
Todo esto es entrenable.
Si realizamos estos ejercicios, tres veces por semana, durante un mes y medio, nuestra faja abdominal debería re-programarse. Así lo he comprobado yo, y aún en menos tiempo.
Es ideal si podemos hacer la rutina entera, dos o tres veces por semana, durante 6 semanas para conseguir este resultado. ¡Es milagroso!
Los beneficios posturales, respiratorios y reducción de cintura se notan rápidamente tam- bién. ¡A por ello!
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