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Introduction
The exercises in this book combine simple stretches and
loosening-up exercises with the massage of special
acupressure points. These self-massage exercises are derived
from ancient Japanese exercises, known collectively as ‘Do
In’. I have integrated the two types of exercises to provide
an all-round workout that will make you feel energized and
relaxed at the same time. You should feel a buzz of energy
in your body, which will also feel lighter, freer, more
flexible and stretched out. I hope you will also be aware of
a sensation of calm and clear-headedness.
Get Flexible
In the traditional Oriental medicine one of the prime
indicators of good health is flexibility. The body has a
natural elasticity self-evident in youth. Unfortunately, as
the body ages it tends to become both less flexible and
looser as it loses its elasticity. Your bones, internal
organs, skin, muscles, tendons, and ligaments all suffer in
this way.
This particular combination of exercises, and the order in
which they are included in the book, is designed to help you
retain, or regain, your natural elasticity and delay the
ageing process.
This book enables you to work through a wide range of
stretches and Do In exercises easily. The exercises cover a
wide range of techniques, including stretching, pounding,
massaging, applying pressure, rocking, breathing and
meditation. Together they make up a routine that has plenty
of variety and cannot fail to boost your energy.
Routines For Everyone
Once you are familiar with the exercises you may like to use
the at-a-glance programmes that begin on Page 146. In this
section, a visual reminder of all the exercises is displayed
for the full programme, which takes around 45 minutes,
together with a 25-minute and a 10-minute routine. So, even
if you are very pressed for time, you have no excuses not to
do some kind of exercise routine every day. Towards the end
of the book there is a small selection of stretches and
shiatsu exercises for two people who want to work out
together. I have also written some more detailed information
about Oriental approaches to exercises and diet.
本书简介：
本书中的练习将简单躯体伸展和肌肉放松练习与特定穴位按摩结合在一起。这些自我按摩练习源自古日本一种众所周知的叫“Do
In”（日语意为“导引”）的练习。我将这两类练习结合在一起组成一种全方位的练习方法，通过这种练习，你会在同一时间既感活力阵阵又觉身心愉悦，同时也会感觉到自己体内能量的涌动，感觉身轻体舒，自由放松，柔软舒展。同时我希望你们还会有一种心境平和、神清气爽的感觉。
获取柔韧性
在传统的东方医学中，良好健康的首要标志之一便是身体的柔韧性。人在年轻时，体内存有一种自然的弹性，但不幸的是，这种弹性会随着人体的逐渐衰老而慢慢消失，而在人体逐渐缺乏柔韧性的同时，人的体形也变得越来越不协调。人的骨骼、脏器、皮肤、肌腱及韧带都会经历这样一个过程。
本书中的特殊练习组合及其中所包括的次序，其目的在于帮助大家保持，或者说是恢复体内原本的弹性，延缓衰老。
这本书将使得大家能够轻松容易地完成大量伸展与“Do
In”练习。练习所涉及技巧的领域非常广泛，涵盖伸展、拍打、按摩、专门按压、摇摆、呼吸及冥想。这些技巧组合在一起便形成一套种类繁多的常规练习程序，我相信这套程序一定能够增加练习者的能量。
适于大众的常规性练习程序
一旦读者熟悉了这些练习，便可以使用始于146页的快速练习程序。在该部分，对所有练习程序中的动作进行了图示，整个练习过程需要约45分钟，其中还有一个25分钟和一个10分钟的常规性练习程序。所以，即使大家平时时间再紧，也绝不至于每日没有时间做此类常规性的练习。在本书后面的部分章节中，我为那些想两人合练的人们选编了部分伸展与指压性按摩练习程序。另外我在书中还较为详细地提供了部分关于东方人的练习与饮食方法的信息。
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