The wellness program of the famous Japanese healer Katsuzo Nishi has become popular due to its high effectiveness and ease of implementation. gymnastic exercises. His basic rules of health are a path to health that has been proven over many years, which allows you to boost the immune system, strengthen the body and give vitality. When performing exercises, a person is in complete harmony with nature. In addition, the Japanese healer's health system has deep Eastern wisdom.
Benefits of the health system
With regular implementation of the complex, you can achieve the following:
- Improve blood circulation.
- Normalize work of cardio-vascular system.
- Get rid of constant constipation and other intestinal problems.
- Remove toxins and various wastes.
- Normalize the functioning of the kidneys and liver.
- Overcome chronic migraines.
- Improve wrinkle.
- Improve the activity of the respiratory system.
Gymnastics is an excellent prevention of colds, dental and ear pathologies.
Important! Each exercise of the system must be given 1 hour and no less, only in this case there will be benefit.
Basic rules of the health program
The system of the healer Katsuzo Nishi consists of 6 basic rules and 4 exercises for the spine of Katsuzo Nishi, which must be followed from the very beginning:
- Sleep only on a hard mattress.
- Sleep should only be on a hard pillow.
- Exercise " willow branch».
- Charging "Flexible vine".
- Element "Bowstring".
- Gymnastics for the stomach and back.
Regular gymnastic exercises will help maintain spinal health for many years.
All of the above rules must be followed, they should simply become part of your day, for the best effect you need to do the exercises in the morning and evening.
Important! You need to start doing gymnastics only when good mood, in a cozy dark room, and best of all, if weather conditions permit, in the fresh air.
Exercise for the stomach and back
This exercise normalizes blood circulation in the brain, improves posture, and eliminates tension in the blood vessels of the vertebrae.
Performing the exercise:
- You need to lie on your back and relax, do gymnastics on the floor, and now just imagine that there is emptiness inside you, and because of this you are floating in the air.
- Then you need to bend your knees, while pressing your heels as close as possible to your buttocks, without lifting them from the floor.
- Raise your head above the floor without lifting your spine, and stretch your palms to your knees.
- As soon as your fingertips touch your knees, remain in this position for one minute, then return to the starting position and repeat the exercise again if desired.
"Willow Branch"
Exercise will help improve the condition of the spine, make it more mobile, improve heart function and eliminate pain in the back.
Performing the exercise:
- Place your feet shoulder-width apart and place your hands on your belt.
- Hands should be exactly on the kidney area, and the exercise must be performed in a relaxed state.
- Close your eyes and feel the emptiness inside.
- Gently tilt your head back and bend.
- When you achieve maximum flexibility in your back, lower your arms down, thereby the body begins to sway like a willow tree.
- Lock in this position for 1-2 minutes, then return to the starting position.
Such exercises develop spine flexibility and muscle plasticity.
It is very important when performing the exercise to maintain a smooth deflection and relaxation and avoid strong kinks in the body.
"Bow String"
Charging will help remove a large number of salts, especially in the cervical spine, will significantly improve blood circulation in the spine and its adjacent soft tissues.
Performing the exercise:
- Kneeling, with arms along the body.
- The body should be brought into a slight smooth deflection, while placing the arms behind the back.
- In this position, clasp your ankles with your palms and take this position for 5–10 seconds.
- You need to perform this exercise three times in a row, and each time increase the number of repetitions by one, and you also need to gradually increase the time for fixing the position.
When performing the exercise, you need to imagine how living force enters your body. When performing gymnastics, it will be useful to breathe correctly and rhythmically; you should not throw your head back.
"Flexible Vine"
Exercise heals the spine and, in addition, prevents the occurrence of pathologies of the spinal column.
Performing the exercise:
- Stand on a flat surface, feet shoulder-width apart, hands on your waist.
- Start doing a light massage of the lower back, while you need to imagine how the lumbar spine becomes flexible.
- After the massage, lean forward as much as possible to reach your feet with your fingertips.
- Then you need to straighten up, return your arms to their original position and bend in different directions.
When performing bends, your legs should be straight, but relaxed. Tilts in different directions must be done quickly, maintaining balance and smoothness.
Currently everything more people become victims of civilization. Violation of the connection between man and nature leads to moral exhaustion. In addition, many people are accustomed to leading a sedentary lifestyle, which provokes problems in the functioning of all organs and systems. The spine is especially susceptible to negative effects. To restore its functioning and improve the health of the body, you can use Nishi gymnastics.
The healing method of the Japanese Katsuzo Nishi is becoming more and more popular today. Although this man did not have a medical education, his own health condition prompted him to look for techniques that would help cope not only with the symptoms of the disease, but also eliminate its causes.
Having studied philosophical teachings many countries, Nishi concluded that human organs need to be considered in close relationship with each other. This system does not recognize the use of medications.
The value of this technique lies in the combination of a thorough systematic approach to the treatment of many diseases with accessible health procedures that are quite suitable for the elderly and children.
Nishi considers problems in the functioning of the spine to be the main cause of pathologies. Therefore, to normalize the condition of the body, you should perform gymnastics for the spine. Moreover, this system helps eliminate most problems, including intervertebral hernias.
Enormous importance in the technique is given to peripheral blood circulation. The Japanese believes that the basis of any pathology is disruption of the capillaries. The doctor suggests simple ways vascular renewal. Vibration exercises and air baths will help with this.
An important component health system is proper nutrition, because it is what should give the cells energy. Breathing exercises are also important.
Also, the cause of chronic pathologies is a decline in mental strength. In a depressed state, a person experiences fatigue and emptiness, and as a result, interest in life disappears.
Golden rules of health according to Niches and exercises
The Japanese method is based on six rules. Exercises should be done naked. Thanks to this, skin respiration is stimulated, and the body is cleansed of toxins.
Hard bed. As the body ages muscle, which holds the vertebrae, loses its tone. As a result, blood vessels and nerves are compressed and blood circulation is disrupted. Sleeping on a firm bed helps to properly distribute body weight. Thanks to this, it is possible to relax the muscles and eliminate curvature.
Firm pillow. The use of a soft pillow provokes dislocation of the vertebrae, which causes inflammation in the joints. As a result, the neck loses its mobility, and pain appears in the back of the head.
A hard pillow normalizes the condition of the spine, with its help you can restore the functioning of the nasal septum and ensure normal cerebral circulation, which prevents the appearance of atherosclerosis. It is recommended to choose a bolster pillow.
"Gold fish". It should be performed daily - in the mornings and evenings. Thanks to this, it will be possible to improve posture and cope with spinal curvatures, improve the functioning of the intestines, stabilize the state of the nervous system, and improve blood circulation.
To do the exercise you need:
- lie down, it is important that the surface is hard;
- straighten the limbs, feet should be on the heel;
- stretch out to stretch the spine in all directions;
- Place your palms under your neck, connect your legs, and pull your fingers as close to your face as possible, then vibrate your entire body.
Exercise for capillaries.
Thanks to this, it will be possible to improve the functioning of capillaries and provide tissues with nutrients. To do this, you need to lie on your back, place a cushion under your neck; raise your limbs upward, your feet should be parallel to the floor; Shake your limbs for one to three minutes.
This exercise can replace jogging, but it eliminates the stress on the joints and heart, and these are precisely the contraindications that many people have.
Closing the palms and feet. Helps normalize coordination of movements and significantly improve the condition of the spine:
- lie on your back, place a cushion under your neck, put your feet and palms together, and spread your knees to the sides;
- press the pads of your fingers, then do it with your palms;
- Place your outstretched arms behind your head and hold them up to your waist, placing your fingers in the direction of your head;
- turn your hands towards your feet and make a movement in the direction from the groin to the navel;
- extend your joined hands far and move them over your body;
- place your hands above the solar plexus;
- move your palms back and forth.
Gymnastics for the stomach and back.
With its help, you can improve the functioning of the intestines and stabilize the functioning of the nervous system. First you need to sit down on your knees, place your pelvis on your heels, straighten your back and do the following movements - raise and lower your shoulders, tilt your head in all directions. Then tilt your head to the right side, and then gradually, stretching your neck, roll it towards the spine. Raise your arms, then bend them and clench your hands into a fist. Throw your head back, then move your elbows back and stretch your chin toward the ceiling.
Nishi gymnastics is a real way to improve your body’s health and cope with pathologies internal organs. The main thing is to strictly follow all the recommendations and systematically do the exercises.
Video: Nishi gymnastics for beginners from Maya Gogulan
Maya Gogulan shares her own experience of getting rid of cancer with the help of Nisha gymnastics. Regular exercise and compliance with the rules of this technique will significantly improve your health. How to perform exercises correctly and improve your body health, watch the video:
Video: Japanese gymnastics Nishi according to Sholokhov
Vladimir Sholokhov describes in detail the rules of implementation Japanese gymnastics A niche that can radically change your life. It is recommended to perform the exercises in the morning at dawn. If you can only do gymnastics in the evenings, this should be done in a gentle manner. To understand how to properly practice this system, watch the video.
Feedback on results after regular classes
Alexandra: I consider Katsuzo Nishi to be a true health expert. If you follow all six rules, you can recover from serious diseases, which I tried on myself.
Igor: I had serious problems with my spine that could not be treated with traditional methods. Thanks to regular classes using the Nishi method, my back pain has gone away, and now I feel just great.
Maria: I carefully studied Nishi’s system and began to follow his rules. To begin with, I did the exercises for twenty minutes twice a day. As a result, I began to feel much better. Nishi’s gymnastics works real miracles.
The Nishi health system has a healing effect on the human body through special gymnastics, a unique macrobiotic nutrition system and various recommendations for improving health.
Origin
The Nishi system came to us from Japan, its founder was Katsuzo Nishi, who believed that the basis of all health problems is an improperly functioning spine and disruption of the capillaries. The theory of the great Japanese practitioner showed stunning results in real life. Katsuzo Nishi suffered from intestinal tuberculosis, and all the doctors predicted an early death for him. However, the young Japanese refused such a prospect and decided to be cured at all costs.
Since childhood, Katsuzo Nishi loved to watch the continuous movement of Nature, and one day it came to him that all living things in this world are trying to maintain their health and do their best to avoid the onset of disease. Man, according to Nisha, refused to comply with natural laws, trying to quickly get rid of a painful condition and not realizing the full power of his healthy essence.
Therefore, inventing his extraordinary health system, Katsuzo Nishi sought to naturally restore all the vital systems of the body without the use of various medications, massages and other tricks. He especially focused on the regeneration of the natural functions of the base, the supporting structure of our body - the spinal column, as well as the healthy functioning of the capillary system, which covers our entire body with tiny blood threads.
The Nishi system involves regular exercise, macrobiotic nutrition, meditative practices, as well as the use of oxygen, sunbathing and hydrotherapy to maintain the vitality of the body and restore its basic functions.
A bed and pillow that protects
According to Katsuzo Nishi, the key to good health is a perfectly straight, perfectly functioning spine and, of course, proper blood circulation. To maintain stable operation of the entire spinal system, it is necessary to pay close attention to the bed and pillow on which we usually sleep. Spring mattresses or soft feather beds are not allowed on the bed, since they do not fix the spine in the correct position during sleep and allow its curvature, which ultimately leads to 
can cause clamps and displacement of the vertebrae. For longevity and natural health, you need to choose a hard surface to sleep on. For example, you can put a board or wooden plywood on the bed. To achieve the ideal effect, you should try sleeping on the floor, especially in the summer. A hard surface will ensure an even horizontal position of the body, thereby allowing complete blood circulation throughout the capillary system.
A firm pillow is also an integral part of a healthy spinal structure, as it properly supports the neck, preventing it from twisting and dislocating during sleep. Practitioners of the Nishi system recommend using a tight fabric roller or half-cylinder, made from wood yourself, and placing it under the cervical region. Out of habit, sleeping on a hard cushion can be quite painful, but over time the amazing effect will come: all the tightness and pain will go away. cervical spine, headaches will stop, blood circulation in the face and neck area will normalize, chronic diseases of the ears, nose and throat will disappear.
Macrobiotics - the path to longevity
Japanese practitioner Katsuzo Nishi focused on the quality of nutrition. Its health system differs from its analogues in the macrobiotic principle of nutrition. Macrobiotics considers food as a source of health, longevity, and a favorable mood. It includes only products of natural origin, since it is believed that whole (natural) food strengthens a healthy spirit in our body and saturates it with the necessary vital energy. 
The Nishi system involves a gradual abandonment of animal and meat foods, which are recommended to be eaten only occasionally, in favor of macrobiotic foods, the list of which includes vegetables, fruits, cereals, legumes and other food products of plant origin. This diet contains a rich complex of vitamins and minerals necessary to maintain the vitality of the body and activate internal energy. The macrobiotic system helps eliminate various toxins and waste from the body, returning the body to its natural state of health.
Sun, air and water...
In the Japanese health system, close attention is paid to hydrotherapy, oxygen and solar procedures. Katsuzo Nishi believed that the use of contrast baths was effective for normalizing the functioning of capillaries and the circulatory system as a whole. Hydrotherapy in the Nishi system takes place in several courses. During the procedure, the patient takes alternately hot and cold baths, and the procedure ends with a cold bath to maintain skin and vascular tone. Upon completion of the procedure, the patient is thoroughly dried with a towel and remains naked until completely dry if the procedure is carried out in the fresh air. The effectiveness of solar and contrast air baths, respectively, is based on feeding the body with ultraviolet radiation and the alternating effects of atmospheric heat and cold. Air baths are best performed in the cold season to obtain effective results.
Nisha's health system also emphasizes the ability to relax and positive thinking. Katsuzo Nishi recommended not to bring into the bedroom all the troubles and negative thoughts accumulated during the day, and try to get rid of them long before going to bed. The main function of sleep is rest and normalization of all body systems, so negativity and anxiety will not be the best companions at the stage of proper rest.
Also, the Japanese practitioner taught his followers that any problem in life is passing, and you just need to accept it as a given.
Application of gymnastics in the Nishi system
Health-improving gymnastics is a key stage in the entire Nishi system. However, it will not give full effect without following all of the above recommendations. Gymnastics is focused on restoring the entire musculoskeletal system and capillary system, which, according to the teachings of Nishi, is the vital foundation of our body.
We present to your attention several exercises from the Sixth Rule of Health of Nisha, which will allow you to independently improve your health and maintain it for a long time. However, I would like to start with an exercise for the capillaries.
Since capillaries can be found in any part of our body, their condition is a leading parameter of the health of the entire body. Their proper functioning ensures the cleansing of cells from accumulated decay products and the delivery of fresh, healthy elements, and also guarantees the complete cleansing of the circulatory system from harmful substances. 
The largest number of capillaries are located on our limbs. In the case of a sedentary lifestyle, there is a loss of their elasticity and ability to contract, which causes blood stagnation and the accumulation of decay products. The vibrations created by shaking the limbs will help get rid of stagnation and restore the vital activity of the capillaries. The Nishi system offers easy and interesting exercise, which includes vibrations. While performing it, you need to lie down on the floor or a hard surface, raise your arms and legs up and start shaking them vigorously. Stagnant capillary areas are activated, thus normalizing the vital activity of the arms and legs along the entire length.
Warm feet and running in place
The healing effect of the entire musculoskeletal system comes from regular running in place. The Nishi system is built on the fact that the basis of life is movement. Even casual movement in place can bring long-awaited healing to your body. Every day you need to jog smoothly in place for a few minutes. In this case, you should not strain your legs, you need to move them freely and slowly, lower your arms along your body and let them just dangle.
At first, this type of running will seem unusual; from time to time you will have the desire to run faster or make some kind of sudden movement. However, harmony and unhurriedness are important in recovery, so it is unhurried daily running on the spot will give amazing results.
To get rid of the syndrome of constantly cold extremities, the effective exercise “Reed in the wind” is suitable. It helps improve blood circulation and prevents stagnation. The exercise is performed while lying on your stomach on a hard surface, your legs are bent at the knees and completely relaxed, as if turned into the thinnest reed, susceptible to any blow of wind. Allowing your legs to move freely, begin to bend and straighten them with ease and without tension, trying to reach your buttocks with your heels. Even if at first you won’t be able to reach your buttocks, it doesn’t matter, the main thing is to do this smoothly and gradually 
exercises. With time daily gymnastics This kind of exercise will increase blood flow, saturate muscles and tissues with useful substances, and relieve fatigue in the lower part of the body.
Short breaks between daily exercises can also be filled with benefits. To do this, you need to intensively squeeze and roll two walnuts between your palms. Perform a similar massage with the feet, rolling the nuts on the floor with your feet. This type of massage will improve blood circulation, relax the nervous system and restore wonderful well-being.
The health of the spine lies in its flexibility
Nishi's gymnastics, aimed at aligning the spine and harmonizing the entire spinal sphere, improves blood circulation, removes tightness, straightens the back and puts the vertebrae in place.
Thanks to effective exercise“Leaf” normalizes the blood supply to the brain. To begin, you need to lie face up on a hard surface and completely relax. Then, slowly bending your knees without lifting your heels off the floor, try to bring your legs as close to your buttocks as possible. After this, slowly raise your head and pull your hands to your knees without lifting your spine from the floor. Reaching your knees as far as possible, freeze in this position for a while, and then smoothly return to the starting position and rest a little. The exercise is performed every day in the morning and evening.
Exercise “Willow Branch” is done in a standing position, legs placed 
as wide as possible, the back is straightened, and the hands are placed on the lower back. In the starting position, completely relax your body, feel it as if weightless. Then begin to slowly bend back, smoothly throwing your head back. Bend over as much as possible, lower your arms freely and freeze like that for a while. If you feel slightly tired, place your hands on your lower back again and slowly straighten up to the starting position. The exercise is performed daily.
The “Bow String” pose will restore the lumbar region and prevent the deposition of salts in the spinal column. To perform the exercise, you need to kneel and place your arms along your body. Then gently bend back and clasp your ankles with your hands, stay in this position for a few seconds, then return to the starting position. The exercise must be done daily from three to ten times, depending on age and well-being.
Healing self-massage
Nishi’s daily gymnastics ends with the “Flexible Vine” exercise. To perform it, you need to stand straight, place your hands on lumbar region. Then slowly massage the area along the spine with your fingers, gradually reaching the cervical region. Next, you should lean forward, trying to reach your hands to the floor. After this, straighten up and immediately smoothly bend back to the maximum. Then straighten up again and bend your body several times to the right and left. The exercise is done daily and is an excellent way to improve blood circulation and flexibility of the entire musculoskeletal system.
The use of the Nishi system makes it possible to prevent the occurrence of chronic forms of a whole range of diseases. Due to the gentle approaches of this therapeutic method, there are no contraindications to the use of the Nisha health system. However, any treatment must be carried out under the close supervision of a specialist, so preliminary consultation on use medicinal baths, or discussing the optimal diet will have a positive impact on your health. Nishi's health-improving gymnastics will allow the body to heal in a new way and get rid of health problems, even if they have already become old.
Many people in modern world suffer from back pain. There are several reasons for this: lack of mobility, sedentary work, improper sleep. You can often find quite a few young people who have problems with their spine and don’t know what to do about it. Some try to resort to drug treatment, or, at best, a massage. But there is a very simple and, most importantly, effective technique- gymnastics Katsuzo Nishi.
The essence of the technique
A system of gymnastic exercises aimed at rehabilitation and healing of the spine was invented by the Japanese Katsuzo Nishi. IN childhood He was in rather poor health and suffered from several illnesses. 
In the course of his own research and study of literature, he came to a rather revolutionary conclusion at that time: diseases do not arise on their own, independently of one another. All diseases are interconnected, the law of cause and effect applies to them, they should be considered in a system.
Did you know? According to Katsuzo Nishi, healthy man must chew food at least 50 times, a sick person - 100 times or more, and a healthy person who wants to improve their health - at least 150 times.
And the cause of many diseases is often the improper functioning of our spine. Perhaps such a radical conclusion was facilitated by the lack of traditional medical education (which, quite possibly, would not have allowed the Japanese to go beyond classical judgments in medicine).
Katsudzo Nishi rightly reasoned that the spinal column is a key organ of our body: firstly, it is the basis of the frame of the entire body, secondly, it houses the spinal cord - the peripheral nervous system, and thirdly, according to Eastern practitioners and teachings, the spine contains the energy centers (chakras) of a person.
In addition, the spinal column is penetrated by a mass of capillaries - the thinnest blood vessels that act as the final site for supplying organs with oxygen. Thus, problems with capillaries negate all transport of oxygen to the organs; it simply will not reach its destination. 
Based on such conclusions, the Japanese created a system of gymnastic exercises aimed at improving the health of capillaries and the spine. The basis of gymnastics for restoring capillary functions is vibration movements.
One more the most important factor gymnastics should be called correct breathing. We can say that breathing is the initial stage of oxygen traffic, and capillaries are the final stage.
In its system, Nishi pays no less attention to proper nutrition (this is the basis of energy exchange, building materials of the body and all endocrine processes), and human mental health.
Nishi criticized a lot of various health practices for their complexity and selective effects (exercises for posture, exercises for the neck, for the legs). Its complex is extremely simple and has a general healing effect.
Benefits of the Nishi system
With regular gymnastics exercises according to the Nishi system, the hidden resources of the human body are awakened. In addition to healing in general, we can highlight the most characteristic particular cases of healing of individual systems, as well as cures for many diseases. 
Katsuzo Nishi system:
- increases immunity;
- normalizes blood circulation;
- optimizes the functioning of the heart and blood vessels;
- has a beneficial effect on the digestion and absorption of food, thereby normalizing the condition of the stomach and intestines;
- removes toxic waste;
- has a beneficial effect on the lungs;
- restores the liver and kidneys;
- relieves migraines;
- stimulates mental activity;
- relieves scoliosis, forms beautiful posture;
- promotes good stretching, flexibility of joints and ligaments;
- has a beneficial effect on reproductive system(both male and female);
- relieves ENT diseases;
- relieves toothache;
- significantly reduces the consequences of vegetative-vascular dystonia;
- normalizes the activity of the nervous system;
- normalizes sleep;
- relieves all kinds of anxiety, anxiety, outbreaks of panic;
- helps to achieve harmony with yourself and the world around you;
- rejuvenates the body.
Did you know? Nishi believed that dermatological and oncological diseases cannot be considered separately. The risk of cancer directly depends on the condition of the skin, and here only a systemic approach is acceptable. Nishi argued that the subcutaneous vessels perform a kind of function of an additional heart. Without their normal operation, proper blood circulation and, accordingly, oxygen supply to tissues are impossible.
7 exercises for women
Exercise 1
- Lie on your back and relax your muscles. Imagine that you are on a green meadow, the warm, but not sultry sun warms you. Stretch your arms to the sides, bend your knees with your legs together, place your hips on your stomach, stretching your knees towards your chin.
- After taking a deep breath, move your legs to the left until your left leg is completely on the floor. Turn your head to the right and exhale slowly.
- Touch your right cheek to the surface on which you are doing the exercise. Hands and shoulder girdle should not move.
- Take the starting position and take a deep breath.
- Do everything from the very beginning, just tilt your legs to the right side and your head to the left.
At the beginning of the course, perform 4-5 repetitions, gradually increasing this number to 25. Exercise 2
- Lie face up on the floor, arms should be pressed to the body, palms facing the floor.
- One foot is 30 cm from the other, bend your knees, the entire area of the feet is on the surface.
- Take a deep breath, contracting your abdominal muscles as much as possible.
- Focusing on your shoulder blades and feet, lift your back and pelvis off the surface. Stay in this position for 7-19 seconds. Exhale and take the starting position, after which you can relax.
Do 5 reps.
Important!Sleep is an extremely important element of healthy human existence, because we spend almost a third of our lives sleeping.
Exercise 3
- Lie on your stomach, press one cheek to the surface. Stretch your arms along your body, palms facing the surface. Spread your legs slightly (the distance between your feet is 15 cm), your buttocks should be tense.
- Extend your toes as far as possible, lift one foot off the floor 15 cm, with the other foot on the floor.
- Stay 1-2 seconds. in this position, then take the starting position.
Do 50 repetitions for each leg.
Exercise 4
- Lie on your stomach, bend elbow joints, lift your head and shoulder girdle off the floor.
- Your palms touch the surface near your shoulders.
- Simultaneously lift both legs off the floor by 15 cm and freeze in this position for 1-2 seconds.
- From this position, alternately move your legs up and down, imitating the movements of your legs while swimming.
The number of repetitions on each leg is 25-50 times.
5 exercises from Katsuzo Nishi for self-diagnosis of health: video
Exercise 5
- Take the starting position - kneel down and place your palms on the floor. Palms and feet are shoulder-width apart.
- Straighten left leg, lift it 30 cm from the surface.
Perform 25 lifts with your left, then change legs.
Exercise 6
- Take the starting position - get down on your knees and place your palms on the floor. Palms and feet are shoulder-width apart.
- Lower your head and lift your pelvis. Extend your left knee, trying to touch it to your forehead.
- Pull your left leg in the opposite direction (backward), pointing it upward. Raise your head with this movement.
Do 10 reps, then switch legs.
Exercise 7
- Take the starting position - kneel down, keep your body straight.
- Lower your arms freely downwards. Keeping your body straight, bend back. Stay in this position for 2-3 seconds, then take the starting position.
Do 10 reps.
After the complex is completed, relax and try to normalize your breathing. 
Set yourself up for the positive: imagine a warm evening sea, gentle surf, a beach, clean white sand. Remember how important a positive attitude is.
Important!To enhance the effect of exercise, do not do anything related to water for the next two hours.
Health rules
Nishi first published his six “Golden Rules of Health” in the 20-30s of the twentieth century. They almost immediately gained popularity and adherents not only in Japan, but throughout the world. Despite their simplicity, these 6 rules and exercises, subject to their strict adherence and implementation, are truly effective.
The first two of Katsuzo Nishi's six golden rules are rules in the literal sense, giving us theoretical knowledge about proper sleep.
The remaining 4 are exercises that stimulate and heal various systems of our body, having a main effect through the spinal column.
Rule 1. Hard bed
Since we spend a significant portion (about 30%) of our lives sleeping, this time can be put to good use for our health. Moreover, most people sleep incorrectly, and this circumstance has an extremely negative effect on the spine. 
When the sleeping bed is sufficiently rigid and level, the weight of our body is evenly distributed along the entire back, allowing the muscles to relax. In addition, such a bed helps to relax the spine itself, especially after physical labor.
From positive points sleeping on a hard bed, the following should be highlighted:
- stimulates the functions of the epidermis;
- has a beneficial effect on the condition of subcutaneous capillaries;
- prevents liver prolapse;
- stimulates blood flow in all layers of the skin.
Rule 2. Hard pillow
Although the rule is called a “hard pillow,” in our traditional understanding, a hard cushion (preferably wooden), selected based on your anthropometric characteristics, is not a pillow. 
However, the cushion that completely fills the space between your shoulder blades and the back of your head in a dream is called a pillow in Japan. A correctly made pillow makes it possible to absolutely evenly place the 3rd and 4th vertebrae on it, which will be at rest.
If you decide to use a bolster to sleep, at first you will feel extremely uncomfortable, perhaps even painful. This is a consequence of our habit of sleeping on a soft mattress and equally soft pillows.
This habit, in fact, has a rather detrimental effect on health, although, in our understanding, a soft pillow is a completely common thing. When using the roller for the first time, you can cover it with a thick cloth, periodically removing it in order to quickly get used to the hard surface.
Did you know?Katsuzo Nishi was born in 1884 in Japan. Doctors predicted that his life expectancy would not exceed 20 years. However, largely thanks to the system of gymnastic exercises, rules of sleep, nutrition and mental health, he lived to be 75 years old.
Rule 3
The exercise is aimed at relaxing the nerve endings of the spinal cord. Regular exercise has a positive effect on blood circulation, optimizes the functioning of the heart, and normalizes the activity of most systems of our body, including the nervous system. 
Perform the exercise as follows:
- lie down on a hard surface (you can face down or on your back), stretch your torso, trying to stretch your toes as far as possible;
- pull the heel of your right foot towards the bottom, pull your arms towards the top, then change legs;
- place your hands under your head and make twisting movements in a horizontal plane (imitating the movement of a fish while swimming), your spine should move in a left-to-right direction;
- make sure that your shoulder blades, back, legs and heels are pressed tightly to the surface.
The duration of the exercise is 60-100 seconds. It is advisable to perform it twice a day - in the morning and before bed.
Rule 4. Exercise for capillaries
Action this exercise is aimed at normalizing blood flow by stimulating the capillaries. In addition, the exercise has a beneficial effect on the movement of lymph and, accordingly, helps cleanse the body. 
Precisely because lymph actively begins to move throughout the body, removing all foreign toxic substances from it, it is better to perform it completely naked, so that the skin breathes well and toxins leave through the pores.
Starting pose: lie on your back on a hard surface, place a cushion under your head.
- lift your legs connected together from the surface, pull them until your feet are in a horizontal position, raise your arms;
- shake all limbs for 60-150 seconds.
Important!Regular exercise can easily replace jogging; moreover, it has some advantages over traditional running: there is no cardio load, and your joints are at rest.
Rule 5. Exercise “Closing palms and feet”
The exercise is aimed at achieving harmony of mental and physical strength. Tones muscles, blood vessels, normalizes nervous activity. Exercise has a beneficial effect on the functioning of the diaphragm, thereby promoting the movement of blood in the body and minimizing the load on the heart. 
Useful for expectant mothers, regardless of the stage of pregnancy. The exercise is divided into 2 parts.
Preliminary part:
- starting position - lie on a hard surface on a cushion, face up;
- bend your knees so that the soles of your feet touch tightly over the entire area;
- join the palms of your bent arms in the same way, your closed palms should be on your chest.
In this position, various movements will be performed, which should be repeated 10 times:
- While in the starting position, press the fingertips of one hand onto the other.
- Gradually transfer the pressure from the pads to the entire palm.
- Stretch your arms with your palms joined together behind your head as far as possible. From there, without changing the position of your palms (fingers pointing upward), move your clasped hands along your body to your waist.
- Turn your palms (without opening them) so as to point your fingers towards your legs, pull them along your torso from the groin area to the abdomen.
- Repeat point 3, with the difference that you need to pull your palms not along the body, but as high as possible above the body.
- Raise your arms as high as possible, return to the starting position.
- Keep your folded palms on your chest as you move your closed feet up and down.
- Combine the movements with your legs (point 7) with similar movements with your arms.
Main part:
- Take the starting position - the same as in the preliminary part.
- Close your eyes and stay in the starting position for 12-15 minutes.
Rule 6. Exercise for the abdomen and spine
One of the main conditions for success in the practice of this complex is a positive attitude, self-confidence, in one’s own future and in the fact that classes using this method will be crowned with success. You should not have negative thoughts, only optimism and positivity. Thoughts, as we know, are material.
Important!This exercise will help you unlock your own potential, freely move prana (life energy) in and out through your energy centers. Optimizes the course of redox processes in the body, normalizes brain function. Consists of preliminary and main parts.
Preliminary part.
- Take the starting position: kneel with your buttocks resting on your heels. Perform each movement for 10 repetitions.
- Sitting in the starting position, raise and lower shoulder joints(perform shrugs). Shrugs should be repeated after each movement of this exercise.
- Put your hands in front of you, and then turn around sharply, as if trying to see your tail.
- Gently turn your head to the starting position.
- Repeat the same thing, only in the other direction.
- Do the same exercise with your arms raised.
- Tilt your head to the right and left, performing shrugs between movements.
- Bend forward and backward (shrugs between movements).
- Combine the two previous points: tilts left and right, forward and backward.
- Place your head on your shoulder and slowly roll it over to the other shoulder, so that the back of your head rolls over your back.
- Bend your elbows, clasp your palms, tilt your head back, touching the back of your head, and look at the ceiling. Pull your elbows at a 90° angle behind your back, trying to squeeze your shoulder blades together. Pull your chin up.
For the main part, the initial pose is the same as for the preliminary.
- Relax all muscles for 30-45 seconds, then straighten your shoulders and back, tighten your stomach.
- Swing left and right, while pulling in and releasing your stomach.
Did you know? Nishi gave his first lectures introducing the mass public to his own system of exercises in 1927. The system very quickly gained an army of adherents. There were so many of them, and the national composition was so diverse that 9 years later a book was published on English language. In 1944, readers and followers of Katsuzo Nishi saw the complete edition of the Six Rules of Health.
Do not be fooled by the simplicity, even some primitiveness of this technique. Try doing this gymnastics, and soon you will feel dramatic changes in your body. Just remember the need regular classes, a mandatory positive attitude and faith in success. Good luck and good health!
The famous Japanese healer Nishi Katsuzo believed that only a person’s own efforts can make him healthy, which is what happened to him. Even as a child, doctors said that he would live a maximum of 20 years. Nishi not only lived much longer, but also created an effective healing system.
Briefly about the Katsuzo Nishi system
The health system created by Nishi was first presented to the public in 1927, when he was forty-four years old - an amazing fact, given the bleak prognosis of the doctor who predicted his early death in his youth. Thanks to his publications, Nishi became widely known, left his post as chief engineer of the Tokyo subway and devoted all his time to medical practice.
In 1936, he published his first book in English - its publication was preceded by a lecture tour of the United States of America, which he made in response to numerous requests from fans. The Nishi healing system owes its popularity not only to its simplicity and effectiveness, but also to the deep eastern wisdom that underlies it and gives it the brilliance that is characteristic only of genuine diamonds.
Introduction to the exercises
Many children and teenagers slouch, causing their muscles and ligaments to weaken. Adults sitting at work all day experience fatigue and back pain by the end of the day. As a result, the vertebrae may move relative to each other.
The health system of Katsudzo Nishi involves the formation of correct posture with the help of special exercises, swimming, proper nutrition to strengthen the spine, relax and sleep on a hard bed and pillow.
Exercises will help you gain flexibility in your spine; nutrition serves as a building material for strengthening and shaping your posture.
Nutrition should include foods rich in calcium, phosphorus, and magnesium. In addition to organic substances, the body must regularly receive vitamins. The most important ones for the spine are A, C and D. Don’t forget that we can get vitamin D not only from food, but also from sunlight. Therefore, take sunbaths daily.
An integral part of the Katsuzo Nishi system are 6 health rules:
1. Hard bed
As you know, the spine is the basis of life. The slightest distortion leads to disruption of the functioning of various organs. Therefore it is very important to keep correct posture. Always pull the top of your head up! This way your spine will be straight. If you are used to sitting crouched all the time, and when you stand, you look like a coat hanger, then you are doing great harm to yourself and your internal organs. And if you straighten up and don’t constantly look down, then:
1) the spine will not be overloaded;
2) you will become a couple of centimeters taller;
3) all internal organs will fall into place;
4) the functioning of the digestive and excretory organs will improve;
5) improve blood circulation in the body and the functioning of the thyroid gland. 
But all this will not be so effective if we sleep on a soft bed. It’s very nice to fall into a cozy soft bed, but you can’t imagine how your spine is suffering. All night, being in tension, he cannot stand it and SPARKS!
Here's what Katsuzo Nishi himself said about this: “To maintain the habit of perfect posture, No the best remedy than to constantly correct disorders that occur in the spinal column by sleeping on a hard, flat bed. If a lover of sleeping in a soft bed allows his nerves to atrophy and become paralyzed in this way, illnesses will come to him uninvited.”
2. Hard pillow or cushion
Its meaning is to ensure that the cervical vertebrae are in their natural position during sleep. When we sleep on a regular pillow, our cervical vertebrae bend, and the condition of our internal organs depends on this, not to mention pain in the neck and back. This rule primarily affects the nasal septum, and its poor condition provokes various diseases and affects increased irritability and dizziness.
In Japan they say: “A crooked neck is a sign of a short life.” Nishi suggests using a hard bolster pillow, positioning yourself on it so that the 3rd and 4th cervical vertebrae literally rest on it.
3. Exercise “Goldfish”
This exercise should be performed as follows: lie straight on a flat bed, face up or down, pull your toes in the direction of your torso, place both hands under your neck, crossing them at the fourth or fifth cervical vertebra. In this position, wriggle (vibrate) your whole body like the movements of a fish in water. Do this exercise for 1 - 2 minutes every morning and evening. 
The exercise helps cure scoliosis, corrects the curvature of the spine and thereby eliminates overstrain of the spinal nerves and normalizes blood circulation. coordinates the sympathetic and parasympathetic nervous systems and promotes intestinal motility.
4. Exercise for capillaries.
Lie straight on your back with your head on hard pillow, stretch your arms and legs up vertically towards your body and then lightly vibrate them. 
This exercise stimulates capillaries in organs, improves blood circulation throughout the body, and promotes the movement and renewal of lymphatic fluid. Do it daily morning and evening for 1 - 2 minutes.
Even babies who do not yet know how to roll over on their side on their own perform this exercise perfectly... when they are happy. They pull their arms and legs up, vaguely shaking them, rejoicing at everything that comes into their field of vision, mom, dad, sunbeam... An adult can also do this exercise.
5. Exercise “Closing the palms and feet.”
Lie on your back, head on a hard pillow. put your hands on your chest. With your palms open, connect the fingertips of both hands, press them against each other and relax, repeat this several times. Then move your hands back and forth with your fingertips closed. And finally, close your palms above your chest. This is the first part of the exercise.
The second is to continue lying on your back and raise your legs up above your body, bringing your knees together. With your feet closed, simultaneously raise and lower your arms and legs 10 to 60 times. After the exercise, rest in the original position and meditate for 1 - 2 minutes in the morning and evening every day. 
This exercise is very useful because it coordinates the functions of the muscles and nerves of the right and left half of the body, especially the limbs. It is also important because it coordinates the functions of the muscles, nerves and blood vessels in the groin, abdomen and thighs. During pregnancy, it helps the normal growth of the child in the womb and corrects its abnormal position. Therefore, this exercise is very useful for the expectant mother if she wants to have an easy birth.
Hand therapy is also helpful. It has been proven that the palms emit mysterious rays. Palm touch treatment is based on the action of these rays. But before resorting to it, you need to bring to life the potency of the palms as follows: sit down, raise your arms up with your elbows connected at chest level, then close your palms, fingers touching each other. Direct your mental energy concentrated on the palm of your hand continuously for 40 minutes. Try to do this once, no matter how tiring it may be, and then the energy in the palms will definitely be fully activated. If this is successful, you will not need to repeat this procedure for the rest of your life. The palm treatment technique is very simple: just touch the sore spot with your palm for a while. But in order to achieve more significant results, you should first perform the exercise for the capillaries yourself, and then help the patient do the same.
6. Exercise for the spine and abdomen.
Preparatory part:
sitting on a chair, raise and lower your shoulders (10 times);
tilt your head to the right and left (10 times in each direction);
tilt your head to the right and back (10 times) and to the left and back (10 times);
stretch your arms forward in a horizontal position and turn your head left and right (once each);
raise both arms up parallel and turn your head to the right and left (once each);
lower your arms to shoulder level, bending them at the elbows;
keeping your hands in this position, throw them back as far as possible, stretching your chin strongly up.
Main part: 
After the preparatory part, relax, place your palms on your knees for a while and begin the main part of the exercise: straighten your body, maintaining balance on your tailbone. Then swing your body left and right, while moving your stomach, for 10 minutes every morning and evening. While performing this movement, say to yourself: “Every day I am getting better in every way.” Such self-hypnosis has a highest degree a beneficial effect on the mind and body, turning bad into good and good into better.
This exercise for the spine and abdomen coordinates the functions of the sympathetic and parasympathetic nervous systems, regulates intestinal activity, promotes the beneficial effects of mental energy on the body.
