{"id":481,"date":"2020-03-29T11:28:36","date_gmt":"2020-03-29T09:28:36","guid":{"rendered":"https:\/\/dev.adrienpignet.com\/sos_sophro\/?page_id=481"},"modified":"2025-01-29T08:37:28","modified_gmt":"2025-01-29T07:37:28","slug":"exercices-audios-sophrologie","status":"publish","type":"page","link":"https:\/\/dev.adrienpignet.com\/sos_sophro\/exercices-audios-sophrologie\/","title":{"rendered":"Exercices audios Sophrologie"},"content":{"rendered":"[vc_row type=\u00a0\u00bbfull_width_background\u00a0\u00bb full_screen_row_position=\u00a0\u00bbmiddle\u00a0\u00bb equal_height=\u00a0\u00bbyes\u00a0\u00bb content_placement=\u00a0\u00bbmiddle\u00a0\u00bb bg_color=\u00a0\u00bb#ffefd3&Prime; scene_position=\u00a0\u00bbcenter\u00a0\u00bb text_color=\u00a0\u00bbdark\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb top_padding=\u00a0\u00bb5%\u00a0\u00bb overlay_strength=\u00a0\u00bb0.3&Prime; shape_divider_position=\u00a0\u00bbbottom\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb shape_type=\u00a0\u00bb\u00a0\u00bb][vc_column column_padding=\u00a0\u00bbpadding-2-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#d0ecea\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h2>Vous trouverez ici quelques enregistrements d\u2019exercices simples de sophrologie.<\/h2>\n[\/vc_column_text][vc_column_text]Les exercices sont ind\u00e9pendants les uns des autres : pas d\u2019ordre \u00e0 respecter, pas de progression entre eux.<br \/>\nLes quelques mots d\u2019explication en face de chaque exercice vous aideront \u00e0 choisir.<br \/>\nUne question ? <a href=\"https:\/\/dev.adrienpignet.com\/sos_sophro\/#contact\">N\u2019h\u00e9sitez pas \u00e0 me contacter.<\/a><br \/>\nJ\u2019esp\u00e8re que ces \u00ab parenth\u00e8ses sophro \u00bb vous permettront de passer quelques moments agr\u00e9ables ![\/vc_column_text][\/vc_column][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #01<\/h3>\n<h2>Tension rel\u00e2chement<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 4 minutes<br \/>\n<strong>Position :<\/strong> debout ou assis.<\/p>\n<p>Cet exercice consiste \u00e0 contracter doucement tout son corps, puis \u00e0 rel\u00e2cher en soufflant, trois fois.[\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/404928827&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][\/vc_row][vc_row type=\u00a0\u00bbfull_width_background\u00a0\u00bb full_screen_row_position=\u00a0\u00bbmiddle\u00a0\u00bb equal_height=\u00a0\u00bbyes\u00a0\u00bb content_placement=\u00a0\u00bbtop\u00a0\u00bb bg_color=\u00a0\u00bb#ffefd3&Prime; scene_position=\u00a0\u00bbcenter\u00a0\u00bb text_color=\u00a0\u00bbdark\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb top_padding=\u00a0\u00bb30&Prime; overlay_strength=\u00a0\u00bb0.3&Prime; shape_divider_position=\u00a0\u00bbbottom\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb shape_type=\u00a0\u00bb\u00a0\u00bb][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #02<\/h3>\n<h2>Mouvement des \u00e9paules<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 5 minutes<br \/>\n<strong>Position :<\/strong> de pr\u00e9f\u00e9rence debout.<\/p>\n<p>Une fois bien install\u00e9, vous soufflez, vous inspirez, vous retenez votre respiration et vous bougez vos \u00e9paules de haut en bas, plut\u00f4t rapidement &#8230;. mais sans vous faire mal. Vous soufflez, vous rel\u00e2chez. Trois fois.[\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/404933865&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #03<\/h3>\n<h2>Lecture du corps, d\u00e9tente musculaire<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 15 minutes<br \/>\n<strong>Position :<\/strong> assis, confortablement, si possible avec un appui pour votre t\u00eate.<\/p>\n<p>Vous pouvez aussi vous allonger. Certaines personnes glissent assez facilement vers le sommeil. Si vous ne voulez pas vous endormir, rester assis est une meilleure option.<br \/>\nIl s\u2019agit d\u2019un exercice de rel\u00e2chement musculaire au cours duquel je vais vous proposer de porter votre attention successivement sur chaque partie de votre corps.[\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/408764872&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][\/vc_row][vc_row type=\u00a0\u00bbfull_width_background\u00a0\u00bb full_screen_row_position=\u00a0\u00bbmiddle\u00a0\u00bb equal_height=\u00a0\u00bbyes\u00a0\u00bb content_placement=\u00a0\u00bbtop\u00a0\u00bb bg_color=\u00a0\u00bb#ffefd3&Prime; scene_position=\u00a0\u00bbcenter\u00a0\u00bb text_color=\u00a0\u00bbdark\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb top_padding=\u00a0\u00bb30&Prime; overlay_strength=\u00a0\u00bb0.3&Prime; shape_divider_position=\u00a0\u00bbbottom\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb shape_type=\u00a0\u00bb\u00a0\u00bb][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #04<\/h3>\n<h2>\u00c9tirements late\u0301raux<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 9 minutes<br \/>\n<strong>Position :<\/strong> \u00a0de pr\u00e9f\u00e9rence debout, mais l\u2019exercice est aussi possible assis.<br \/>\nLe mouvement : votre bras droit monte \u00e0 la verticale, vous sentez l\u2019\u00e9tirement de tout le c\u00f4t\u00e9 droit, puis vous rel\u00e2chez en soufflant.<\/p>\n<p>Trois fois \u00e0 droite, trois fois \u00e0 gauche, trois fois avec les deux bras.[\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/408766178&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #05<\/h3>\n<h2>Respiration calme<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 9 minutes<br \/>\n<strong>Position :<\/strong> \u00a0debout, assis ou allong\u00e9.<\/p>\n<p>Concentration sur votre respiration, calme.<br \/>\nAttention : au cours de cet exercice, je vais vous proposer de vous imaginer au bord de la mer,\u00a0 quelques instants. Si vous pensez que cette situation risque de vous \u00eatre d\u00e9sagr\u00e9able, choisissez plut\u00f4t une autre parenth\u00e8se ![\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/408766983&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][\/vc_row][vc_row type=\u00a0\u00bbfull_width_background\u00a0\u00bb full_screen_row_position=\u00a0\u00bbmiddle\u00a0\u00bb equal_height=\u00a0\u00bbyes\u00a0\u00bb content_placement=\u00a0\u00bbtop\u00a0\u00bb bg_color=\u00a0\u00bb#ffefd3&Prime; scene_position=\u00a0\u00bbcenter\u00a0\u00bb text_color=\u00a0\u00bbdark\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb top_padding=\u00a0\u00bb30&Prime; overlay_strength=\u00a0\u00bb0.3&Prime; shape_divider_position=\u00a0\u00bbbottom\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb shape_type=\u00a0\u00bb\u00a0\u00bb][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #06<\/h3>\n<h2>Rela\u0302chement des yeux<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 10 minutes<br \/>\n<strong>Position :<\/strong> assis, de pr\u00e9f\u00e9rence dans un endroit pas trop lumineux, vous retirerez vos lunettes avant de commencer.<\/p>\n<p>Avant le mouvement de tension\/rel\u00e2chement proprement dit, je vous proposerai de frotter vos mains l\u2019une contre l\u2019autre et de les poser sur votre visage, en couvrant doucement la zone de vos yeux, quelques secondes.<br \/>\nPuis, douce tension\/rel\u00e2chement des petits muscles autour des yeux :<br \/>\ninspirer, les yeux ferm\u00e9s, plisser les yeux doucement, rel\u00e2cher en soufflant,<br \/>\ninspirer, les yeux toujours ferm\u00e9s , \u00e9tirer la zone du contour de l\u2019oeil comme quand vous cherchez \u00e0 ouvrir les yeux et que vos paupi\u00e8res r\u00e9sistent (ce qui revient \u00e0 \u00ab\u00a0\u00e9carquiller les yeux\u00a0\u00bb,\u00a0 paupi\u00e8res ferm\u00e9es), rel\u00e2cher en soufflant.<br \/>\nTrois fois.<br \/>\nExercice recommand\u00e9 apr\u00e8s avoir \u00e9t\u00e9 sur \u00e9cran&#8230;un peu trop longtemps&#8230;[\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/408767994&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #07<\/h3>\n<h2>3 points c\u2019est tout<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 5 minutes 30<br \/>\n<strong>Position :<\/strong> assis ou debout, yeux ferm\u00e9s ou bien en marchant, yeux l\u00e9g\u00e8rement ouverts, le regard port\u00e9 vers le bas.<\/p>\n<p>Sans nous en rendre compte, nous avons souvent les m\u00e2choires, les \u00e9paules et\/ou les mains inutilement crisp\u00e9es. L\u2019exercice consiste \u00e0 les rel\u00e2cher doucement : trois points, c\u2019est tout ![\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/408769258&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][\/vc_row][vc_row type=\u00a0\u00bbfull_width_background\u00a0\u00bb full_screen_row_position=\u00a0\u00bbmiddle\u00a0\u00bb equal_height=\u00a0\u00bbyes\u00a0\u00bb content_placement=\u00a0\u00bbtop\u00a0\u00bb bg_color=\u00a0\u00bb#ffefd3&Prime; scene_position=\u00a0\u00bbcenter\u00a0\u00bb text_color=\u00a0\u00bbdark\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb top_padding=\u00a0\u00bb30&Prime; overlay_strength=\u00a0\u00bb0.3&Prime; shape_divider_position=\u00a0\u00bbbottom\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb shape_type=\u00a0\u00bb\u00a0\u00bb][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #08<\/h3>\n<h2>Pre\u0301sence debout<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 15 minutes<br \/>\n<strong>Position :<\/strong> debout, yeux ferm\u00e9s ou l\u00e9g\u00e8rement ouverts, le regard port\u00e9 vers le bas.<\/p>\n<p>Vous prenez le temps d\u2019ajuster votre\u00a0 position debout, de sentir vos pieds bien ancr\u00e9s au sol,\u00a0 de prendre conscience de votre t\u00eate qui pousse l\u00e9g\u00e8rement vers le ciel, d\u2019observer votre respiration.<br \/>\nEt, peut-\u00eatre, d\u2019imaginer\u00a0 que vous \u00eates comme un arbre, ou bien, tout simplement de vous concentrer sur vous-m\u00eame, debout\u00a0 : solide et tranquille \u00e0 la fois.<br \/>\n\u00c0 essayer, quand vous voulez \u00ab\u00a0mettre le mental sur &#8230; Pause\u00a0\u00bb ![\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/408770511&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #09<\/h3>\n<h2>La cible<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 8 minutes<br \/>\n<strong>Position :<\/strong> \u00a0debout, les yeux ferm\u00e9s ou l\u00e9g\u00e8rement ouverts.<\/p>\n<p>Le mouvement est le suivant :<br \/>\n&#8211; souffler, inspirer, monter les deux bras devant vous, \u00e0 l\u2019horizontale,<br \/>\n&#8211; le coude droit part en arri\u00e8re, la main droite pr\u00e8s de l\u2019oreille,<br \/>\npuis souffler en projetant le bras droit vers l\u2019avant, comme si vous vouliez atteindre une cible.<br \/>\nTrois fois \u00e0 droite, trois fois \u00e0 gauche.<br \/>\nPrenez le temps d\u2019observer vos sensations apr\u00e8s les mouvements : c\u2019est au moins aussi important que le mouvement lui m\u00eame.[\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/408772563&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][\/vc_row][vc_row type=\u00a0\u00bbfull_width_background\u00a0\u00bb full_screen_row_position=\u00a0\u00bbmiddle\u00a0\u00bb equal_height=\u00a0\u00bbyes\u00a0\u00bb content_placement=\u00a0\u00bbtop\u00a0\u00bb bg_color=\u00a0\u00bb#ffefd3&Prime; scene_position=\u00a0\u00bbcenter\u00a0\u00bb text_color=\u00a0\u00bbdark\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb top_padding=\u00a0\u00bb30&Prime; overlay_strength=\u00a0\u00bb0.3&Prime; shape_divider_position=\u00a0\u00bbbottom\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb shape_type=\u00a0\u00bb\u00a0\u00bb][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #10<\/h3>\n<h2>Moulinets (bras)<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 8 minutes<br \/>\n<strong>Position :<\/strong> \u00a0debout, les yeux ferm\u00e9s ou l\u00e9g\u00e8rement ouverts.<\/p>\n<p>Avant de commencer, v\u00e9rifiez que vous avez la place n\u00e9cessaire autour de vous pour faire de grands moulinets des bras vers l\u2019avant, \u00e0 droite, puis \u00e0 gauche.<br \/>\nVeillez bien \u00e0 \u00ab\u00a0doser\u00a0\u00bb l\u2019energie que vous y mettez pour ne pas vous faire mal.<br \/>\nVous\u00a0 pouvez aussi essayer l\u2019exercice en faisant les moulinets des bras vers l\u2019arri\u00e8re.[\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/408773161&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #11<\/h3>\n<h2>La t\u00eate<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 11 minutes<br \/>\n<strong>Position :<\/strong> assis ou debout.<\/p>\n<p>En respiration libre, mouvements de la t\u00eate de bas en haut puis de droite \u00e0 gauche et enfin\u00a0 en dessinant une spirale, vers la droite puis vers la gauche.<br \/>\nLe mouvement peut \u00eatre tr\u00e8s l\u00e9ger, tr\u00e8s doux ou un peu plus ample : prenez bien soin de votre\u00a0 cou et de votre nuque et choisissez la juste amplitude du mouvement, pour vous.<br \/>\nSurtout ne forcez pas : il ne s\u2019agit pas de renforcement musculaire mais de mieux percevoir vos sensations corporelles.[\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/411321770&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][\/vc_row][vc_row type=\u00a0\u00bbfull_width_background\u00a0\u00bb full_screen_row_position=\u00a0\u00bbmiddle\u00a0\u00bb equal_height=\u00a0\u00bbyes\u00a0\u00bb content_placement=\u00a0\u00bbtop\u00a0\u00bb bg_color=\u00a0\u00bb#ffefd3&Prime; scene_position=\u00a0\u00bbcenter\u00a0\u00bb text_color=\u00a0\u00bbdark\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb top_padding=\u00a0\u00bb30&Prime; overlay_strength=\u00a0\u00bb0.3&Prime; shape_divider_position=\u00a0\u00bbbottom\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb shape_type=\u00a0\u00bb\u00a0\u00bb][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #12<\/h3>\n<h2>Le go\u00fbt<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 15 minutes<br \/>\n<strong>Position :<\/strong> assis.<\/p>\n<p>Avant de lancer l\u2019enregistrement, qui dure 15 minutes, je vous sugg\u00e8re de pr\u00e9parer un petit morceau de (bon) chocolat, si vous aimez \u00e7a, bien s\u00fbr&#8230;, de le placer \u00e0 port\u00e9e de main et de vous asseoir confortablement.[\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/411321943&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #13<\/h3>\n<h2>Relaxation en couleur<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 12 minutes<br \/>\n<strong>Position :<\/strong> assis ou allong\u00e9, de pr\u00e9f\u00e9rence les yeux ferm\u00e9s.<\/p>\n<p>Certaines personnes glissent\u00a0 assez facilement vers le sommeil. Si vous ne voulez pas risquer de vous endormir, rester assis est une meilleure option.[\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/411322107&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][\/vc_row][vc_row type=\u00a0\u00bbfull_width_background\u00a0\u00bb full_screen_row_position=\u00a0\u00bbmiddle\u00a0\u00bb equal_height=\u00a0\u00bbyes\u00a0\u00bb content_placement=\u00a0\u00bbtop\u00a0\u00bb bg_color=\u00a0\u00bb#ffefd3&Prime; scene_position=\u00a0\u00bbcenter\u00a0\u00bb text_color=\u00a0\u00bbdark\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb top_padding=\u00a0\u00bb30&Prime; overlay_strength=\u00a0\u00bb0.3&Prime; shape_divider_position=\u00a0\u00bbbottom\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb shape_type=\u00a0\u00bb\u00a0\u00bb][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #14<\/h3>\n<h2>Le toucher<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 11 minutes<br \/>\n<strong>Position :<\/strong> assis, les yeux ferm\u00e9s de pr\u00e9f\u00e9rence.<\/p>\n<p>Chacun ressent diff\u00e9remment chaque pratique et si vous faites les exercices plusieurs fois, cela sera probablement diff\u00e9rent \u00e0 chaque fois. Pour autant, si vous pensez avoir besoin de douceur et de r\u00e9confort, vous pouvez essayer cet exercice autour du toucher.[\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/411324043&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #15<\/h3>\n<h2>Respiration en musique<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 10 minutes<br \/>\n<strong>Position :<\/strong> assis ou debout, yeux ferm\u00e9s ou l\u00e9g\u00e8rement ouverts.<\/p>\n<p>Il s\u2019agit d\u2019exp\u00e9rimenter une respiration r\u00e9guli\u00e8re, en terminant avec quelques minutes de musique,\u00a0 sur lesquelles vous pourrez caler le rythme de votre respiration.[\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/411324283&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][\/vc_row][vc_row type=\u00a0\u00bbfull_width_background\u00a0\u00bb full_screen_row_position=\u00a0\u00bbmiddle\u00a0\u00bb equal_height=\u00a0\u00bbyes\u00a0\u00bb content_placement=\u00a0\u00bbtop\u00a0\u00bb bg_color=\u00a0\u00bb#ffefd3&Prime; scene_position=\u00a0\u00bbcenter\u00a0\u00bb text_color=\u00a0\u00bbdark\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb top_padding=\u00a0\u00bb30&Prime; overlay_strength=\u00a0\u00bb0.3&Prime; shape_divider_position=\u00a0\u00bbbottom\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb shape_type=\u00a0\u00bb\u00a0\u00bb][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #16<\/h3>\n<h2>Respiration \u00e9quilibrante, en carr\u00e9<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 6 minutes<br \/>\n<strong>Position :<\/strong> \u00a0debout, yeux ouverts.<\/p>\n<p>La respiration \u00ab\u00a0en carr\u00e9\u00a0\u00bb consiste \u00e0 inspirer sur un certain nombre de temps, retenir sa respiration, poumons pleins, sur le m\u00eame nombre de temps, souffler sur le m\u00eame nombre de temps, tenir sa respiration, poumons vides sur le m\u00eame nombre de temps&#8230;. et recommencer.<br \/>\nJe vous propose de d\u00e9couvrir cette respiration, debout, en marchant sur place, sur 2 temps, puis sur 4 temps.<br \/>\nVous\u00a0 pourrez l\u2019exp\u00e9rimenter en marchant r\u00e9ellement, en calant le rythme de votre respiration sur vos pas et en choisissant le nombre de temps qui vous convient : vous seul pouvez le savoir !<br \/>\nTr\u00e8s utile, par exemple, pour vous recentrer et vous\u00a0 apaiser pendant que vous allez \u00e0 un rendez-vous ou une r\u00e9union que vous appr\u00e9hendez.[\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/411324510&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #17<\/h3>\n<h2>Bras et haut du dos<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 10 minutes<br \/>\n<strong>Position :<\/strong> debout.<\/p>\n<p>Deux mouvements :<br \/>\nPour le premier, vous avez\u00a0 les\u00a0 coudes en arri\u00e8re, mains \u00e0 hauteur des \u00e9paules,\u00a0 tension douce puis rel\u00e2chement, 3 fois.<br \/>\nPour le second, vous avez les bras lev\u00e9s vers le haut, vous vous \u00e9tirez , puis les bras redescendent tranquillement, soit devant vous, soit sur les c\u00f4t\u00e9s. 3 fois\u00c0 essayer pour bien commencer la journ\u00e9e ou quand vous sentez que vous commencez \u00e0 en avoir \u00ab\u00a0plein le dos\u00a0\u00bb.[\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/414732733&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][\/vc_row][vc_row type=\u00a0\u00bbfull_width_background\u00a0\u00bb full_screen_row_position=\u00a0\u00bbmiddle\u00a0\u00bb equal_height=\u00a0\u00bbyes\u00a0\u00bb content_placement=\u00a0\u00bbtop\u00a0\u00bb bg_color=\u00a0\u00bb#ffefd3&Prime; scene_position=\u00a0\u00bbcenter\u00a0\u00bb text_color=\u00a0\u00bbdark\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb top_padding=\u00a0\u00bb30&Prime; overlay_strength=\u00a0\u00bb0.3&Prime; shape_divider_position=\u00a0\u00bbbottom\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb shape_type=\u00a0\u00bb\u00a0\u00bb][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #18<\/h3>\n<h2>Concentration sur les pieds<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 16 minutes<br \/>\n<strong>Position :<\/strong> assis confortablement, les pieds, nus ou en chaussettes, bien pos\u00e9s au sol.<\/p>\n<p>Avec un peu d\u2019entra\u00eenement, vous pourrez utiliser cet exercice pour \u00ab\u00a0d\u00e9 focaliser\u00a0\u00bb, c\u2019est \u00e0 dire d\u00e9tourner votre attention,\u00a0 d\u2019un mal de t\u00eate par exemple.[\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/414733325&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #19<\/h3>\n<h2>Respiration par \u00ab\u00a0\u00e9tage\u00a0\u00bb<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 14 minutes<br \/>\n<strong>Position :<\/strong> allong\u00e9 sur le dos, yeux ferm\u00e9s<\/p>\n<p>Vous allez pouvoir exp\u00e9rimenter une respiration courte et haute, au niveau des \u00e9paules, une respiration un peu plus ample, au niveau du thorax, et une respiration plus profonde en mobilisant le ventre.<br \/>\nPrenez le temps de vous installer confortablement, en veillant \u00e0 ne pas avoir de v\u00eatements trop serr\u00e9s.<br \/>\nEt si pendant la journ\u00e9e, vous avez besoin de vous recentrer, de vous calmer, de vous concentrer, n\u2019h\u00e9sitez pas \u00e0 \u00ab\u00a0jouer\u00a0\u00bb avec votre respiration : l\u2019observer, la modifier, la ralentir, l\u2019amplifier &#8230;. vous avez le choix ![\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/414733990&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][\/vc_row][vc_row type=\u00a0\u00bbfull_width_background\u00a0\u00bb full_screen_row_position=\u00a0\u00bbmiddle\u00a0\u00bb equal_height=\u00a0\u00bbyes\u00a0\u00bb content_placement=\u00a0\u00bbtop\u00a0\u00bb bg_color=\u00a0\u00bb#ffefd3&Prime; scene_position=\u00a0\u00bbcenter\u00a0\u00bb text_color=\u00a0\u00bbdark\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb top_padding=\u00a0\u00bb30&Prime; overlay_strength=\u00a0\u00bb0.3&Prime; shape_divider_position=\u00a0\u00bbbottom\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb shape_type=\u00a0\u00bb\u00a0\u00bb][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #20<\/h3>\n<h2>Bras et mains<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 11 minutes<br \/>\n<strong>Position :<\/strong> \u00a0Vous \u00eates assis ou debout, yeux ferm\u00e9s ou l\u00e9g\u00e8rement ouverts.<\/p>\n<p>Contracter (doucement&#8230;) en inspirant, puis rel\u00e2cher, en soufflant :\u00a0 le bas du corps, puis les bras et enfin les muscles du visage.<br \/>\nTrois fois pour chaque zone.<br \/>\nExercice \u00e0 essayer pour bien d\u00e9marrer le matin, ou se\u00a0 lib\u00e9rer les tensions inutiles le soir.[\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/414735864&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #21<\/h3>\n<h2>Tension rel\u00e2chement par zone<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 14 minutes<br \/>\n<strong>Position :<\/strong> allong\u00e9 sur le dos, yeux ferm\u00e9s<\/p>\n<p>Vous allez pouvoir exp\u00e9rimenter une respiration courte et haute, au niveau des \u00e9paules, une respiration un peu plus ample, au niveau du thorax, et une respiration plus profonde en mobilisant le ventre.<br \/>\nPrenez le temps de vous installer confortablement, en veillant \u00e0 ne pas avoir de v\u00eatements trop serr\u00e9s.<br \/>\nEt si pendant la journ\u00e9e, vous avez besoin de vous recentrer, de vous calmer, de vous concentrer, n\u2019h\u00e9sitez pas \u00e0 \u00ab\u00a0jouer\u00a0\u00bb avec votre respiration : l\u2019observer, la modifier, la ralentir, l\u2019amplifier &#8230;. vous avez le choix ![\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/415413672&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][\/vc_row][vc_row type=\u00a0\u00bbfull_width_background\u00a0\u00bb full_screen_row_position=\u00a0\u00bbmiddle\u00a0\u00bb equal_height=\u00a0\u00bbyes\u00a0\u00bb content_placement=\u00a0\u00bbtop\u00a0\u00bb bg_color=\u00a0\u00bb#ffefd3&Prime; scene_position=\u00a0\u00bbcenter\u00a0\u00bb text_color=\u00a0\u00bbdark\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb top_padding=\u00a0\u00bb30&Prime; overlay_strength=\u00a0\u00bb0.3&Prime; shape_divider_position=\u00a0\u00bbbottom\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb shape_type=\u00a0\u00bb\u00a0\u00bb][vc_column column_padding=\u00a0\u00bbpadding-5-percent\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color=\u00a0\u00bb#ffffff\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/2&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<h3>Parenth\u00e8se #22<\/h3>\n<h2>Relaxation au jardin<\/h2>\n[\/vc_column_text][vc_column_text]<strong>Dur\u00e9e :<\/strong> 12 minutes<br \/>\n<strong>Position :<\/strong> assis, yeux ferm\u00e9s.<\/p>\n<p>Je vais vous proposer de vous imaginer dans un jardin.<br \/>\nPas d\u2019intention particuli\u00e8re, simplement\u00a0 s\u2019exercer \u00e0 faire venir des images agr\u00e9ables : \u00e7a peut toujours servir ![\/vc_column_text][nectar_video_lightbox link_style=\u00a0\u00bbplay_button_with_text\u00a0\u00bb nectar_play_button_color=\u00a0\u00bbDefault-Accent-Color\u00a0\u00bb font_style=\u00a0\u00bbp\u00a0\u00bb video_url=\u00a0\u00bbhttps:\/\/vimeo.com\/415413728&Prime; link_text=\u00a0\u00bbCommencer l&rsquo;exercice\u00a0\u00bb][\/vc_column][\/vc_row][vc_row type=\u00a0\u00bbfull_width_background\u00a0\u00bb full_screen_row_position=\u00a0\u00bbmiddle\u00a0\u00bb bg_color=\u00a0\u00bb#ffefd3&Prime; scene_position=\u00a0\u00bbcenter\u00a0\u00bb text_color=\u00a0\u00bbdark\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb overlay_strength=\u00a0\u00bb0.3&Prime; shape_divider_position=\u00a0\u00bbbottom\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb shape_type=\u00a0\u00bb\u00a0\u00bb][vc_column column_padding=\u00a0\u00bbno-extra-padding\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/1&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][divider line_type=\u00a0\u00bbNo Line\u00a0\u00bb custom_height=\u00a0\u00bb60&Prime;][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>[vc_row type=\u00a0\u00bbfull_width_background\u00a0\u00bb full_screen_row_position=\u00a0\u00bbmiddle\u00a0\u00bb equal_height=\u00a0\u00bbyes\u00a0\u00bb content_placement=\u00a0\u00bbmiddle\u00a0\u00bb bg_color=\u00a0\u00bb#ffefd3&Prime; 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