How To Normalize the Psoas, Calm Nervous System-- And Turn On the Fat Burning Switch
(3 Levels For Beginners To Advanced. See Instructions Below)
INSTRUCTIONS
- Lie on your back, knees bent
- Raise your left leg to 90
- Knee to Shoulder, turn knee out slightly
- Lower leg back to starting position.
***IMPORTANT: Keep lumbar flat, and push flat to ground, as you lower the leg.
Listen to this music while going through the movements.
Do 10x each side
WHAT IT MEANS IF YOU FEEL SPASM IN OTHER MUSCLES
It means you really need this.
WHAT TO EXPECT
You will feel a "light" feeling after complete.
This is for people with back pain, joint pain, and other medical problems.
**It's the sequence that makes this so effective. Do it in this exact sequence!
FREQUENCY
- Do once in the morning to start.
- Do once in morning AND once at night if you have a lot of aches and pains.
- Do 2 rounds in the morning, 2 rounds at night if obese.
PROGRESSION
- Go do Level 2 once this feels "easy" or after 30 days.
INSTRUCTIONS
- Lie on your back and raise both legs to 90
- Spread legs far apart and hold for 3 count, keep toes pointing forward (don't let them roll out)
- Do 3 reps
- Drop down half way to 45degrees. Do 3 reps at this level.
- Drop down all the way hovering 2 inches off ground. Do 3 reps at this level. Keep back flat.
- Repeat for a total of 3 rounds
Listen to this music while going through the movements.
Do 3 total rounds
You will feel a "tight" in your abs and stronger after complete.
**It's the sequence that makes this so effective. Do it in this exact sequence!
FREQUENCY
- Do once every morning to start.
- Do once in morning AND once at night if you want to calm and normalize your nervous system even more.
- Do 2 rounds in the morning, 2 rounds at night if having extra amounts of stress, tension and anxiety.
PROGRESSION
- Go do level 3 once this feels "easy-to-medium" or after 30 days.
INSTRUCTIONS
- Lie on your back, place left ankle on right knee.
- Raise your right hip by pushing through your heel
- Reach left hand to right heel. You're side-bending on the ground. ***IMPORTANT: Keep pushing hip up toward ceiling as you do this.
- Go back to starting position. Drop hip. Take one breath for rest.
- Repeat for 5 total reps.
- Do other side.
Listen to this music while going through the movements.
Do 1 -2 rounds
WHAT IT MEANS IF YOU FEEL SPASM IN OTHER MUSCLES
It means you really need this.
WHAT TO EXPECT
You will feel more confident after complete.
This is for people who want to get strong, bold and confident.
**It's the sequence that makes this so effective. Do it in this exact sequence!
FREQUENCY
- Do once in the morning to start.
- Do once in morning AND once at night if you want faster results.
- Do 2 rounds in the morning, 2 rounds at night if you really want to burn fat.
PROGRESSION
- Join 21FitLive and do workouts with ko to make your body fabulous!
People with 5 or more of the following signs of a dysregulated nervous system:
- Feeling constantly overwhelmed and on edge, even when things seem to be going well
- Irritable, Reactive
- Chronic Muscle or Joint Pain
- Easily sick/ill or low immune system
- Sensitive to loud noises, bright lights, sensory stimuli
- Trouble concentrating or holding attention
- Memory loss: Forgetful or brain fog
- Sleep issues: trouble falling asleep, waking during the night (sometimes with worry or fearful thoughts)
- Regular constipation, incomplete bowel movements
- Frequent gas, bloating, cramps, reflux
- Severe allergies
- Exhaustion
- Shut down
- Argumentative
- Increased pre-menstrual symptoms, hot flashes, night sweats, fluid retention, sore boobs
- Cravings for sweet/sugar/carby foods or salty foods
- Weight gain or difficulty losing weight
- Headaches that changes or is different
- Passive aggression
- Outbursts
- Regular bouts of Anxiety or anxious/worried thoughts and nervousness
In order to heal the nervous system, it requires 3 things:
- Normalize the Psoas muscle
- Learn how to Remove worry, stress and tension
- Strengthen "The 5 Rejuvenation Muscles"
Today, I'm going to show you the first step... Normalize the Psoas muscle
These are the kind of results you can get when unlocking your body's inner power using all natural movements and healing foods without crash diets or long boring cardio...
- Never hold your breath
- Rushing through it is a mistake. "Normalizing" the Psoas muscle means you are rebuilding a connection with it. Take it slow and feel it.
- Not doing it. If you don't devote 7 minutes to your mental health, well-being, and body, you won't improve.
IMPORTANT NOTES
Beginners: Take it slow. Be gentle. Breathe. Use this time to replenish. I listen to song when going through it. See my music choice in instructions.
Advanced: Hold the tension longer.
Best Time To Do: Do first thing in the morning before you start your day. You can also do during work break, when feeling sluggish, or when you feel tense.
- An overactive and dysregulated nervous system is the root cause of metabolic issues, chronic problems and diseases. This helps to start calming and normalizing which can have a profound effect on your health, mood and sense of happiness.
- This helps turn ON your fat burning switch.
- You are worthy of this. You've been through much; you've survived much. Now it's time for you to get better and enjoy more.
"We cannot become what we want by remaining what we are."
-Max Depree