Discussion of the “One Simple Action Toward Health and Energy” Intensive

[Веретенников Сергей]

INTENSIVE HERE: One Simple Action for Health and Energy

Essentially, this is an additional topic, and it is optional. I’ve provided everything you need in the main intensive topic.

But perhaps some people need to know more or communicate more.

For example, what kind of squats to do.

In my method, any kind.

But of course, you can do different ones if you like.

Wide, narrow, deep, wide with toes turned outward, slowly, quickly...

There are countless variations.

And one more point: is it absolutely necessary to do them every two hours?

My method is a carefully calibrated FORMULA.

I thought about it and lived it for a very long time in order to give you what I have given you.

This method has a substantial scientific foundation.

And is grounded in Nature.

Of course, you can do them every hour as well.

I thought about that too.

But I’ve been working with people for 25 years. Give them more—they’ll get tired, overstrain themselves, and give up.
Give them less—they’ll say it’s ineffective...

No one will delve into it, take an interest, or learn the details...—they’ll simply give up, and that’s it.

So finding something simple that works, and feels like a game you enjoy playing as you did in childhood, was not easy.

That’s why it’s a formula.

It has been carefully calibrated.

If you’re sure you can do it every hour, while also waving your arms and doing some asanas—then go ahead

Twenty-five years have been enough for me to understand that people like that wave their arms a little, keep it up for a week or two—and then give up.

But those who follow my instructions do it for years, gaining benefit and enjoyment.

The scientific data is grim: there is currently an epidemic of sedentary people. This is the most terrifying disease on Earth. It ranks FIRST. People die from it; it kills.

I have given you a remedy for it.

So that you may live a long and happy life, and help your relatives do the same just as easily and playfully.

All it takes is saying a few magic words

“Do 10 squats every two hours, every day.”

That’s all.

My entire method in 8 words.

Simple, scientific, natural, accessible to everyone.

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper">INTENSIVE HERE: <a href="https://www.youryoga.ru/school/en/threads/odno-prostoe-dejstvie-k-zdorovju-i-ehnergii.3070/" class="link link--internal">One Simple Action for Health and Energy</a><br /> <br /> Essentially, this is an additional topic, and it is optional. I’ve provided everything you need in the main intensive topic.<br /> <br /> But perhaps some people need to know more or communicate more.<br /> <br /> For example, what kind of squats to do.<br /> <br /> In my method, any kind.<br /> <br /> But of course, you can do different ones if you like.<br /> <br /> Wide, narrow, deep, wide with toes turned outward, slowly, quickly...<br /> <br /> There are countless variations.<br /> <br /> And one more point: is it absolutely necessary to do them every two hours?<br /> <br /> My method is a carefully calibrated FORMULA.<br /> <br /> I thought about it and lived it for a very long time <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite1" alt=":)" title="Smile :)" data-shortname=":)" /> in order to give you what I have given you.<br /> <br /> This method has a substantial scientific foundation.<br /> <br /> And is grounded in Nature.<br /> <br /> Of course, you can do them every hour as well.<br /> <br /> I thought about that too.<br /> <br /> But I’ve been working with people for 25 years. Give them more—they’ll get tired, overstrain themselves, and give up.<br /> Give them less—they’ll say it’s ineffective...<br /> <br /> No one will delve into it, take an interest, or learn the details...—they’ll simply give up, and that’s it.<br /> <br /> So finding something simple that works, and feels like a game you enjoy playing as you did in childhood, was not easy.<br /> <br /> That’s why it’s a formula.<br /> <br /> It has been carefully calibrated.<br /> <br /> If you’re sure you can do it every hour, while also waving your arms and doing some asanas—then go ahead <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite1" alt=":)" title="Smile :)" data-shortname=":)" /><br /> <br /> Twenty-five years have been enough for me to understand that people like that wave their arms a little, keep it up for a week or two—and then give up.<br /> <br /> But those who follow my instructions do it for years, gaining benefit and enjoyment.<br /> <br /> The scientific data is grim: there is currently an epidemic of sedentary people. This is the most terrifying disease on Earth. It ranks FIRST. People die from it; it kills.<br /> <br /> I have given you a remedy for it.<br /> <br /> So that you may live a long and happy life, and help your relatives do the same just as easily and playfully.<br /> <br /> All it takes is saying a few magic words <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite1" alt=":)" title="Smile :)" data-shortname=":)" /><br /> <br /> “Do 10 squats every two hours, every day.”<br /> <br /> That’s all.<br /> <br /> My entire method in 8 words.<br /> <br /> Simple, scientific, natural, accessible to everyone.</div>

 

[Веретенников Сергей]

Those who are into physical training know that, statistically, mortality among people who engage in physical exercise has increased recently.

I’m not telling you this to scare you

Of course, if everything is done correctly, it will all be beneficial.

But what is happening now?

Here’s someone who sits all day long.

Then they go to the gym.

Let’s say they work out there for an hour.

And they suddenly do this twice a week.

That’s STRESS!

And very negative stress at that.

At the same time, one group eats like crazy so their muscles will grow, while another is practically starving themselves to lose weight...

I think some of you recognized yourselves.

And this is yet another source of STRESS!

A workload out of proportion with natural rhythms.

Everyone is chasing a certain physique.

They don’t think about health.

Quickly, even faster...

What I offer is natural. It gives you health quickly.

Animals are always active. Not just twice a week )))))

If we’re talking about physical training, then at a minimum, do one session every day. That is the MINIMUM.

And make it full-body.

Animals don’t train legs on Monday and triceps on Wednesday

And I’ll say it again: a healthy person is always beautiful!

What kind of physique you build in the gym—and who will like it there—is unknown. Without health, it’s the same as having no BLOOMING OF LIFE. All those physiques of yours will appeal to equally lifeless people...

Those who are BLOOMING themselves will see your LIFE in your body. The dead will see only your lipstick and your plumped lips and buttocks.

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper">Those who are into physical training know that, statistically, mortality among people who engage in physical exercise has increased recently.<br /> <br /> I’m not telling you this to scare you <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite1" alt=":)" title="Smile :)" data-shortname=":)" /><br /> <br /> Of course, if everything is done correctly, it will all be beneficial.<br /> <br /> But what is happening now?<br /> <br /> Here’s someone who sits all day long.<br /> <br /> Then they go to the gym.<br /> <br /> Let’s say they work out there for an hour.<br /> <br /> And they suddenly do this twice a week.<br /> <br /> That’s STRESS!<br /> <br /> And very negative stress at that.<br /> <br /> At the same time, one group eats like crazy so their muscles will grow, while another is practically starving themselves to lose weight...<br /> <br /> I think some of you recognized yourselves.<br /> <br /> And this is yet another source of STRESS!<br /> <br /> A workload out of proportion with natural rhythms.<br /> <br /> Everyone is chasing a certain physique.<br /> <br /> They don’t think about health.<br /> <br /> Quickly, even faster...<br /> <br /> What I offer is natural. It gives you health quickly.<br /> <br /> Animals are always active. Not just twice a week )))))<br /> <br /> If we’re talking about physical training, then at a minimum, do one session every day. That is the MINIMUM.<br /> <br /> And make it full-body.<br /> <br /> Animals don’t train legs on Monday and triceps on Wednesday <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite1" alt=":)" title="Smile :)" data-shortname=":)" /><br /> <br /> And I’ll say it again: a healthy person is always beautiful!<br /> <br /> What kind of physique you build in the gym—and who will like it there—is unknown. Without health, it’s the same as having no BLOOMING OF LIFE. All those physiques of yours will appeal to equally lifeless people...<br /> <br /> Those who are BLOOMING themselves will see your LIFE in your body. The dead will see only your lipstick and your plumped lips and buttocks.</div>

 

[Веретенников Сергей]

How can you easily get into this intensive course, or avoid leaving it for good?​

This is a very powerful minimum routine. You can start with it, or temporarily switch to it from the intensive course if you suddenly feel like quitting altogether.

What should you do?

Choose any events that you do regularly during the day.

What do you do during the day?

You brush your teeth in the morning and evening.

You’ve brushed your teeth—remember that you need to do a squat. Do two squats.

In other words, combine brushing your teeth and doing two squats into a single ritual.

What else do you do?

Do you wash the dishes at lunchtime and after dinner?

Wash them, and immediately afterward do two squats.

Is the idea clear?

You don’t need to watch the clock. You don’t need to count anything.

An absolutely mindless process, on autopilot.

Gradually work your way up to 3, then 4 squats....

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper"><div style="text-align: center"><b>How can you easily get into this intensive course, or avoid leaving it for good?</b>​</div><br /> This is a very powerful minimum routine. You can start with it, or temporarily switch to it from the intensive course if you suddenly feel like quitting altogether.<br /> <br /> <b>What should you do?</b><br /> <br /> Choose any events that you do regularly during the day.<br /> <br /> What do you do during the day?<br /> <br /> You brush your teeth in the morning and evening.<br /> <br /> You’ve brushed your teeth—remember that you need to do a squat. Do two squats.<br /> <br /> In other words, combine brushing your teeth and doing two squats into a single ritual.<br /> <br /> What else do you do?<br /> <br /> Do you wash the dishes at lunchtime and after dinner?<br /> <br /> Wash them, and immediately afterward do two squats.<br /> <br /> Is the idea clear?<br /> <br /> You don’t need to watch the clock. You don’t need to count anything.<br /> <br /> An absolutely mindless process, on autopilot.<br /> <br /> Gradually work your way up to 3, then 4 squats....</div>

 

[190519]

I’ve been hovering around the squats intensive course without being able to get into the process, even though it’s so interesting! It looks like these repetitions at the minimum level are just right for me now.
Thank you for another useful lesson, Teacher! You have so much patience and support to explain everything to all of us

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper">I’ve been hovering around the squats intensive course without being able to get into the process, even though it’s so interesting! It looks like these repetitions at the minimum level are just right for me now. <img class="smilie smilie--emoji" alt="😊" title="Smiling face with smiling eyes :blush:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/1f60a.png" data-shortname=":blush:" /> <br /> Thank you for another useful lesson, Teacher! You have so much patience and support to explain everything to all of us <img class="smilie smilie--emoji" alt="🙏🏻" title="Folded hands: light skin tone :pray_tone1:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/1f64f-1f3fb.png" data-shortname=":pray_tone1:" /><img class="smilie smilie--emoji" alt="🧡" title="Orange heart :orange_heart:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/1f9e1.png" data-shortname=":orange_heart:" /></div>

 

[1965]

Good afternoon. On Friday I did 7 sets of 10 squats. Yesterday we had guests all day, so I couldn’t do it. I’m starting again today.

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper">Good afternoon. On Friday I did 7 sets of 10 squats. Yesterday we had guests all day, so I couldn’t do it. I’m starting again today.</div>

 

[001]

Deep bow and gratitude to Om Shanti for the described method and philosophy.
Everything genius is simple! With my characteristic lateness (I believe I will also be able to adapt this ritual of attending the School to my lifestyle), I am joining the intensive course.
I would only like to add that, after previously seeing Professor I.P. Neumyvakin's description of squatting while holding on around a tree, intended to stabilize hypertension, I bought a large wooden handle for my mother and secured it to the wall. Now, like an enthusiastic schoolchild, she does several squats by herself in front of the mirror. In my view, it is so pleasant to see a joyful smile on your face when you feel the flow of life moving through your body, rather than stagnation and pain in your joints. I will tell her about this method and let her decide; perhaps she will simply want to do the same exercises more often or be able to do regular squats. The thing is, she previously had hip replacement surgery, so her flexibility is impaired. As for myself, I will set the alarms right now as I was taught, and I will definitely set a trigger in the form of TransYoga to increase activity, doing squats to music while holding my earlobes crosswise with my hands for additional brain stimulation.

I pictured the scene and smiled to myself. A person is walking down the street. Suddenly, their alarm goes off (or the alarms of many people in the crowd), and suddenly everyone starts doing squats—not for long, just 10 repetitions—then continues walking forward. And the person watching all this from the side thinks: "Crazy people!" While those who are "in the know" also think to themselves: "Crazy!"

addition:
I found Om Shanti's recommendation regarding the breathing process during squats, so it turns out to be three in one.

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper">Deep bow and gratitude to Om Shanti for the described method and philosophy.<br /> Everything genius is simple! With my characteristic lateness (I believe I will also be able to adapt this ritual of attending the School to my lifestyle), I am joining the intensive course.<br /> I would only like to add that, after previously seeing Professor I.P. Neumyvakin's description of squatting while holding on around a tree, intended to stabilize hypertension, I bought a large wooden handle for my mother and secured it to the wall. Now, like an enthusiastic schoolchild, she does several squats by herself in front of the mirror. In my view, it is so pleasant to see a joyful smile on your face when you feel the flow of life moving through your body, rather than stagnation and pain in your joints. I will tell her about this method and let her decide; perhaps she will simply want to do the same exercises more often or be able to do regular squats. The thing is, she previously had hip replacement surgery, so her flexibility is impaired. As for myself, I will set the alarms right now as I was taught, and I will definitely set a trigger in the form of TransYoga to increase activity, doing squats to music while holding my earlobes crosswise with my hands for additional brain stimulation.<br /> <br /> I pictured the scene and smiled to myself. A person is walking down the street. Suddenly, their alarm goes off (or the alarms of many people in the crowd), and suddenly everyone starts doing squats—not for long, just 10 repetitions—then continues walking forward. And the person watching all this from the side thinks: "Crazy people!" While those who are "in the know" also think to themselves: "Crazy!"<br /> <br /> <div class="lbContainer lbContainer--inline " title="приседание.png" data-xf-init="lightbox" data-lb-single-image="1" data-lb-container-zoom="1" data-lb-trigger=".js-lbImage-attachment9637" data-lb-id="attachment9637"> <div class="lbContainer-zoomer js-lbImage-attachment9637" data-src="https://www.youryoga.ru/school/en/attachments/prisedanie-png.9637/" aria-label="Zoom"></div> <img src="https://www.youryoga.ru/school/en/attachments/prisedanie-png.9637/" data-url="" class="bbImage" data-zoom-target="1" alt="приседание.png" style="" /> </div><br /> addition:<br /> I found Om Shanti's recommendation regarding the <a href="https://www.youryoga.ru/school/en/threads/kislorod.1652/page-3#post-17793" class="link link--internal">breathing process during squats</a>, so it turns out to be three in one.</div>

 

[142427]

001 , quoted message

If anyone still hasn't bought a wooden handle for the wall, you can use a door and hold on to its handles.
Very convenient.

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper"><style> .avatar--xss { width: 21px; height: 21px; line-height: 21px !important; margin-right: 2px; } </style> <span> <a href="/school/en/members/001.77/" class="avatar avatar--xss" data-user-id="77" data-xf-init="member-tooltip"> <img src="/school/data/avatars/s/0/77.jpg?1738686160" alt="001" class="avatar-u77-s" /> </a> <a href="https://www.youryoga.ru/school/en/members/77/" class="username" data-xf-init="member-tooltip" data-user-id="77" data-username="@001">001</a> </span>, <a href="https://www.youryoga.ru/school/en/threads/3084/post-62768" class="link link--internal">quoted message</a><br /> <br /> If anyone still hasn't bought a wooden handle for the wall, you can use a door and hold on to its handles.<br /> Very convenient.</div>

 

[Веретенников Сергей]

It is very difficult to move away from something good to something bad.

It is very important to fix the RESULT in your mind.

For example:

1. what improved for me after 1 month of the intensive course
2. what kind of person I became
3. what new things I was able to do
4. what opportunities appeared
5. I started climbing stairs faster without shortness of breath

Go through your medical indicators.

For example, perhaps you suddenly noticed that your blood pressure readings had become ideal or improved.

And so on.

RECORD ALL OF THIS

You can even write it down.

If you have abandoned your practice and started sitting around again, doing nothing... check the results after 3 months.

Just use logic!

Why move away from something good to something bad?

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper">It is very difficult to move away from something good to something bad.<br /> <br /> It is very important to fix the RESULT in your mind.<br /> <br /> <b>For example:</b><br /> <br /> <ol> <li data-xf-list-type="ol">what improved for me after 1 month of the intensive course</li> <li data-xf-list-type="ol">what kind of person I became</li> <li data-xf-list-type="ol">what new things I was able to do</li> <li data-xf-list-type="ol">what opportunities appeared</li> <li data-xf-list-type="ol">I started climbing stairs faster without shortness of breath</li> </ol><br /> Go through your medical indicators.<br /> <br /> For example, perhaps you suddenly noticed that your blood pressure readings had become ideal or improved.<br /> <br /> And so on.<br /> <br /> <b>RECORD ALL OF THIS</b><br /> <br /> You can even write it down.<br /> <br /> If you have abandoned your practice and started sitting around again, doing nothing... check the results after 3 months.<br /> <br /> Just use logic!<br /> <br /> Why move away from something good to something bad?</div>

 

[196228]

Namaste!
I continue practicing squats throughout the day.
For the most part, I manage to do 5–6 sets a day, with 10 squats in each.
I stopped writing reports.
Here is what I noticed over the last month of doing squats and what has changed.
One day, while squatting, I felt as though I was squatting in a dense, springy space around me. My legs were springing both internally and outwardly into the space, and I began doing the last squat with repeated micro-squats, as if rocking, and then I stand up.
I liked it so much, and indeed, the squat practice maintains joint mobility, muscle tone, and awareness. A good habit and a sensible form of self-care have developed: I remember, stand up, and do squats.

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper">Namaste! <img class="smilie smilie--emoji" alt="🙏" title="Folded hands :pray:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/1f64f.png" data-shortname=":pray:" /><br /> I continue practicing squats throughout the day.<br /> For the most part, I manage to do 5–6 sets a day, with 10 squats in each.<br /> I stopped writing reports.<br /> Here is what I noticed over the last month of doing squats and what has changed.<br /> One day, while squatting, I felt as though I was squatting in a dense, springy space around me. My legs were springing both internally and outwardly into the space, and I began doing the last squat with repeated micro-squats, as if rocking, and then I stand up.<br /> I liked it so much, and indeed, the squat practice maintains joint mobility, muscle tone, and awareness. A good habit and a sensible form of self-care have developed: I remember, stand up, and do squats.</div>