Starting position: lying on the right side, the body is straightened, the legs are straight, the left leg lies on the right. On the count of “one” while inhaling, bend your knees and pull your knees up to your chin while tilting your head forward. The back is bent. Then, on a passive exhalation, slowly straighten up and return to the starting position. The exhalation leaves absolutely passively (invisibly and inaudibly) through the mouth or through the nose. On the count of two, repeat the movements of bending and subsequent straightening.

During inhalation, the back is round, the head is tilted forward to the legs, the legs are tucked in, the knees are as close as possible to the chin (fetal position). The breath is short and noisy, “sniff” the air loudly, for the whole room. The exhalation is calm, unhurried, it “dissolves.” Straighten up slowly, calmly, like a hand clenched into a fist. Hands are absolutely free and relaxed, they should not interfere. At the time of inhalation, they can be slightly pressed against the stomach or chest.

After doing 8 movements (squeezing-unclenching the body), stop, rest for 3-5 seconds and do 8 movements again. In total, complete 12 “eights”, i.e. 96 movements (“hundred”).

After doing a “hundred” on the right side, roll over to the left side and do the same on the left side. You can combine: 32 breaths-movements on the right side, then the same number on the left and so on.

If every movement causes excruciating pain, do not bend to the end. Slightly pulling the legs slightly bent at the knees to the chin of the slightly tilted head while inhaling, try to straighten the body just a little while exhaling passively. If it is difficult to do 8 breaths-movements without stopping, perform 4 or even only 2 movements in a row, and extend the rest to 10 seconds.

If it’s hard for you to tilt your head and torso, at first bend only your knees while inhaling, and then a little bit, slightly, and straighten your legs on a passive (inaudible) exhalation.

So, straight legs bent at the knees and slightly pulled up to the chin – inhale. Slowly, calmly (without tension), straighten your knees, returning to the starting position – exhale, absolutely passive, inaudible.

Exercise “Worm” – a very valuable exercise for prevention bedsores in bedridden patients. It can also be used by patients suffering from bronchial asthma. It helps a healthy person to wake up quickly in the morning, because it has a pronounced invigorating effect. But if you have a sick heart and very bad blood vessels, be careful not to put your head down. Lying on your side with a straight back, slightly pull up both knees, sniffing noisily and briefly.

This exercise is quite difficult for seriously ill patients, so do it very carefully, slowly. Do not overdo it!

In general, if you have a weak heart and bad blood vessels prone to spasmodic phenomena, then before you start self-mastering the exercises of the auxiliary complex, it is better to consult a doctor.