[PDF] [PDF] La relaxation - RERO DOC





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Effet : La respiration profonde donne de l’énergie en fournissant plus d’oxygène au reste de l’organisme De plus elle favorise la libération d’endorphines des hormones naturelles qui donnent un regain d’énergie et contribuent à la relaxation Tu peux faire cet exercice n’importe où n’importe quand

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S Gi.test,e1utlste1t,.1NPqis-tôoutPuNsuNPouts NtlstôsNN.st6tlP ,o PNPoutls t,.ojs Pouuse lstepsuj1uastsNtls t,1.suN -tiut.saisPetlpoiNPe t,'l1hohPqis t i as,NPmes tlp1NN'uis. est N.s taQsztepsuj1uNntéps Nt'h1esôsuNtlstôsNN.stsut'cPlsuastesi. tmPsuj1PN tsu 7847n

AnTe23rEme1putE.4im

éoôôst5stcoi tep1Pt,.' suN'taP3ls i -t5st,1.es.1P-tNoiNtlp1mo.l-tls tlPjj'.suNs tô'NQols tls

.se1y1NPoutoaaPlsuN1es t@

SestN.1PuPuht1iNoh2ustlstGaQieNz

Se1t.se1y1NPout,.oh.s Pcstlst>1aom ou

Ses tô'NQols t6tcP 'st, ?aQoNQ'.1,Pqis

Se1t.se1y1NPoutl1u tiutmiNtaoô,o.NsôsuN1eP Ns

Se1t.se1y1NPoutl?u1ôPqist, ?aQoôoN.Pas

Se1t.se1y1NPout1aNPcs

Se1t o,Q.oeohPs

SepQ?,s.csuNPe1NPou

Ses t.se1y1NPou t1l1,N's t1iytsuj1uN

4oi.tsut1coP.tiustôsPeesi.staoô,.'Qsu Pou-t5p1mo.ls.1Pt'h1esôsuNte1tuoNPoutlitNoui -tli

aQ'ô1tao.,o.setsNtlstepPô1hstlitao., t1Pu Ptqistlste1t.s ,P.1NPoun

7u iPNs-t5st,1.es.1Ptlitl'cseo,,sôsuNtlstepsuj1uNtsuN.st=tsNtELt1u tT,'.Polstlste1Nsuas3t i.

est,e1ut1jjsaNPj-taohuPNPj-t,Q? Pqis-t oaP1etsNtôoNsi.nt>stôsNN.1Ptsut'cPlsuastes tms oPu tls

aseiP3aPtsutôstm1 1uNt i.te1t,?.1ôPlstlstC1 eoHtsNt1mo.ls.1PtepPô,o.N1uastls tôoôsuN tls

5sitsNtlsteoP P. tsuN.st PytsNtloizst1u n

4iP -t5st,.' suNs.1Ptest N.s nt>stlouus.1Ptiustl'jPuPNPoutlitNs.ôstsNt5psy,ePqis.1Pt s t oi.as

V sNt s taou 'qisuas t i.test,e1ut'ôoNPouusetsNt,Q? PoeohPqisnt>stlouus.1Pt'h1esôsuNtls ,P Ns t,oi.th'.s.-t.'liP.stest N.s taQsztepsuj1uNn

7ujPu-t5stôsNN.1Ptsut'cPlsuastlPjj'.suN toiNPe t,'l1hohPqis t i as,NPmes tlp1NN'uis.test N.s -

ep1uhoP s-tlstepsuj1uNnt4oi.tase1-t5st,.' suNs.1Pt@

Sest?oh1

Se1tô'lPN1NPou

Sestô1ul1e1

Se1tôi Pqis

Ses taouNs

Se1tNQ'.1,Pstlit.P.s

Se1t o,Q.oeohPs

Se1t.se1y1NPout,1 Pcs

v1u t ôou t l'cseo,,sôsuN- t 1Pu P t qis t l1u t e1 t aouaei Pou- t 5s t louus.1P t ôou t o,PuPou

,s. ouuseest i.te1tô1NP2.st,.' suN'snt>stNs.ôPus.1PtastN.1c1Petsut.',oul1uNt6te1tqis NPou

,.PuaP,1es-taps N363lP.stl'jPuP.tes tmPsuj1PN tls tôoôsuN tlst.se1y1NPoutsNtl'Ns.ôPus.t pPe t ouN

,.1NPa1mes tsut7847n

Anbe23rEmerF3 3oj5m

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I'.1elPus t doôsuN o1341ôou- t NQ'.1,siNs t su t , ?aQoôoN.PaPN' t sN t Côs t8uus t F1esuNPuP-

o,Q.oeohisn

En6nLtC'NQols tlst.saQs.aQs

v1u tiut,.sôPs.tNsô, -t5stôst iP taouasuN.'st i.te1t.saQs.aQstmPmePoh.1,QPqist1csatep1Pls lstô1t.'j'.suNsnt7u iPNs-t5p1PtaQs.aQ'tes tlsiyt,.ojs Pouusees tqist5p1PtPuNs.cPsH's ,s. ouuseesôsuNt1csatls thiPls tlpsuN.sNPsutaoôôst i,,o.NEntésiy3aPtouNt'N'taougi aoôôstls tqis NPouu1P.s tsNtouNt'N't1l1,N' t6tesi.t,.ojs Poun >stôst iP t'h1esôsuNtjP'st1iytom s.c1NPou tqist5p1Pt,itj1P.steo. tlstôout N1hstaQsztes 'aoePs. tsuj1uNPus n En6n?tC'NQols tlst.saisPetls tlouu's tsNt.' ieN1N tlstepPucs NPh1NPou

éoôôst5step1Ptl'56tôsuNPouu'-t5stôst iP tm1 'st i.tiuthiPlstlpsuN.sNPsut,oi.tôs tlsiy

PuNs.cPsH nt>p1Ptlouata.''tlsiytqis NPouu1P.s t1l1,N' tsNt5stes t1PtiNPeP ' taoôôst i,,o.Nnt>s ôst iP t.sulistaQsztes tlsiyt,s. ouus t1csataoôôstoiNPetiuto.lPu1Nsi.t i.tesqiset5p1P su.shP N.'tes tlsiytaoucs. 1NPou n

8c1uNtlstaoôôsuas.tepsuN.sNPsu-t5p1Ptj1PNt Phus.tiutloaiôsuNtqiPtôst,s.ôsNN1PNtlstest.'1eP s.

sNtqiPt1 i.1PNt1iyt,.ojs Pouusees tes t.2hes tlstaoujPlsuNP1ePN't Ptms oPut'N1PNnt4s tlsiy PuNs.cPsH t st ouNtl'.oie' tl1u tiust1Nôo ,Q2.sta1eôs-test,.sôPs.tl1u tiutmi.s1itsNtes saoult1itloôPaPestlste1t,s. ouus-tsNtouNtli.'s tN.suNstôPuiNs nt4s tlouu's t.'aoeN's touN 'N'tiNPeP 's taoôôstiust.'j'.suastmPmePoh.1,QPqisn

IFoP.t1uusystEtsNtL

X lneLusmotccmfm 1 lnAeé3eEmo3B31.t

LnEnEtv'jPuPNPou

41t.se1y1NPouts Ntiut'N1Ntlstl'NsuNst,Q? PqistsNtôsuN1esnt7eest i,,o stiut1,,.suNP 1hs

,.oh.s PjtsNt,s.ôsNtest.suoicseesôsuNtls t'us.hPs nt7ute1t,.1NPqi1uN-tuoi t,oicou

1aa'ls.t6tiustôsPeesi.st.'as,NPcPN't1iyt su 1NPou tsNtiust.'hie1NPout'ôoNPouuseestsNtNouPqis

lste1t,s. ouus-tiustaou oePl1NPoutlit aQ'ô1tao.,o.set1Pu PtqipiustôsPeesi.stô1CN.P stli oijjesn Gseou t vi.1ult@ t Dt4s t ô'NQols t ls t .se1y1NPou t ouN t ls t aouliPNs t NQ'.1,siNPqis - .''lia1NPcs toit'lia1NPcs -tiNPeP 1uNtls tNsaQuPqis t'e1mo.'s tsNtaolPjP's -t psys.g1uN ,'aPjPqisôsuNt i.test saNsi.tNsu PouusetsNtNouPqistlste1t,s. ouu1ePN'nt41tl'aouN.1aNPou usi.oôi aie1P.st1moiNPNt6tiutNoui tlst.s,o -tm1 stlpiustl'NsuNst,Q? PqistsNt, ?aQPqistE

TIiPo s-tLBB?3LBB6-t,nJ3n

retôst,1.1CNtlouats suNPse-t1c1uNtlst,.' suNs.tlPjj'.suNs tô'NQols tlst.se1y1NPou-tlp1mo.ls. estNoui -test aQ'ô1tao.,o.set1Pu Ptqiste1t.s ,P.1NPoun

LnEnLt4stNoui

4stNoui ts Ntiut,Q'uoô2ustusi.o,Q? PoeohPqisntret stô1uPjs Nst1ituPcs1itôi aie1P.sntDt4s

Noui ts Ntep'N1NtlstNsu Poute'h2.s-t,s.ô1usuNstsNtPucoeouN1P.stls tôi aes t N.P' ntret1 i.stes

ô1PuNPsutlpiust,o PNPoutsNtc1.Pst seoutes tPujo.ô1NPou t.sgis th.Bast1it su tKPus NQ' Pqis-tPe ,siNtc1.Ps.t1i PtsutjouaNPoutlitc'ait'ôoNPouusetEtTvst4P2c.s-tLBB=-t,n?L3n

4s tNsaQuPqis tlst.se1y1NPoutPô,ePqisuNtiustm1P stlitNoui tôi aie1P.stsNtiutôsPeesi.

aouN.5estlstaseiP3aPntre t1ô'ePo.suNte1taouu1P 1uastlitao., tT aQ'ô1tao.,o.se3tsNtlst oP3 ôbôsnt4s t'ôoNPou t5oisuNt'h1esôsuNtiuth.1ult.5est i.testNoui t@

8Pu P-tNoiNtastqiPts Ntlstepo.l.stlstepPujeisuastoitlste1t ihhs NPoutsut.se1y1NPou-

PuliP 1uNtiutaePô1Nt'ôoNPouuset1,1P 1uN-tPujeisuast,1.te6tôbôstep1aNPcPN'tNouPqistl1u estôbôst su ntnnntLt 1coP.tqistep'N1NtNouPqistPujeisuastep1aNPcPN't'ôoNPouuseestlit i5sNn

8Pu P-tsut1m1P 1uNtestNoui t,1.tes tsys.aPas ths Nise tsNt.s ,P.1NoP.s tPetlscPsuN

,o Pmestlp1m1P s.tes tNsu Pou t, ?aQPqis tlit i5sNntTIiPo s-tLBB?3LBB6-t,nLL3

LnEn?t4st aQ'ô1tao.,o.setsNtepPô1hstlitao.,

4st aQ'ô1tao.,o.sets Nt@

nnnte1taouu1P 1uastqistepout1tlst oPtsutN1uNtqipbN.stao.,o.se-taps N363lP.st@tuo tePôPNs l1u teps ,1astTôo.,QoeohPs3tMtuo t,o PmPePN' tôoN.Pas tT.1,PlPN'-t oi,es snnn3tMtuo ,o PmPePN' tlpsy,.s Pout6tN.1cs. testao., tT1NNPNils -tôPôPqis 3tMtes t,s.as,NPou tls lPjj'.suNs t,1.NPs tlstuoN.stao., tMtnnntes t,o PmPePN' tlst.s,.' suN1NPoutqistuoi

1cou tlstuoN.stao., tT1it,oPuNtlstcistôsuN1etoit1it,oPuNtlstcisth.1,QPqisnnn3ntTvs

4P2c.s-tLBB=-t,nEJ3

41t.se1y1NPou-t6t N.1cs. tes t su 1NPou t,.o,.Poas,NPcs -tPuN'.oas,NPcs -tuoaPas,NPcs tsN

syN'.oas,NPcs L-t,s.ôsNt6tepsuj1uNtlp1coP.tiustôsPeesi.st,s.as,NPoutlst out aQ'ô1tao.,o.se sNtase1teiPt,s.ôsNt1i Ptlp1coP.t1aa2 t6t 1tcPstPuN'.Psi.stTPô1hstôsuN1es-t su 1NPou - 'ôoNPou 3n

4pPô1hstlitao., ts Nt,ei t im5saNPcs@

7eestl' Phustes t,s.as,NPou tsNt.s,.' suN1NPou tôsuN1es tqistuoi t1cou tlstuoN.s

ao., -taoôôstom5sNt,Q? Pqistô1P t1i PtaQ1.h'tlp1jjsaN nnnt4pPô1hstlitao., ts Nte1

VFoP.theo 1P.s

,.sôP2.st.s,.' suN1NPoutPuaou aPsuNstlst oPtnnnt4pPô1hstlitao., t,siNt'h1esôsuNtbN.s

1 PôPe'st6te1t.s,.' suN1NPoutlst oP-taps N363lP.st1itao., tom5saN1eP 'tqiPtô'lP1NP ste1

.se1NPout6tep1iN.stsNt1hPNtaoôôstest,1 1hstsuN.stestlsl1u tsNtestlsQo. -tsuN.stestCoP sNtes t1iN.s ntTIiPo s-tLBB?3LBB6-t,nL23

7eestaQ1uhst6tN.1cs. tes tsy,'.Psuas t'ôoNPouusees tsNt,Q? PoeohPqis taoôôstep1loes asuas

oitiusth.o s sn

LnEn6t41t.s ,P.1NPou

41t.s ,P.1NPout,siNtbN.ste1tm1 stlstepsys.aPastlst.se1y1NPoutoit?tPuNs.csuP.t,ouaNiseesôsuNn

GseoutGusetTLBEL3-tlP.Phs.t out1NNsuNPout i.te1t.s ,P.1NPout,s.ôsNtlpbN.st1NNsuNPjt6tastqiPt s ,1 s-tlpbN.stl1u testDtC1PuNsu1uNtEtsNtlouatlpomNsuP.tiustôsPeesi.staou aPsuastlst ou ôoulstPuN'.Psi.nt7eestl'cseo,,st'h1esôsuNte1taouasuN.1NPoutsNt,siNtbN.stPl'1esteo. tls ôoôsuN tlstNsu Pou tT1c1uNtiutsy1ôsutoitiustaoucs. 1NPoutlPjjPaPes3tT,n6?3n vst,ei -t,.1NPqis.tls tsys.aPas tlst.s ,P.1NPout1csates tsuj1uN tup1t,1 t,oi.t sietm'u'jPas lp1aa'ls.t6te1tl'NsuNsn

4s tsys.aPas t.s ,P.1NoP.s tj1co.P suNte1t,.P stlstaou aPsuastlitao., ntvst,ei -tes

aouN.5est,.oh.s Pjtlste1t.s ,P.1NPoutc1t,s.ôsNN.st6tepsuj1uNtiustô1CN.P st,ei tao..saNs lst outao., tsNtiustôsPeesi.st1l1,N1NPout1iytsys.aPas tl?u1ôPqis tT'cPNs.tiu s oijjesôsuNtN.o,tPô,o.N1uN3ntés tsys.aPas t.s ,P.1NoP.s t ouNt'h1esôsuNtPô,o.N1uN ,1.astqipPe t,s.ôsNNsuNtlstôPsiytoy?h'us.testao., tsNtuoN1ôôsuNtestas.cs1intre t ouN sujPute1tm1 stlstNoiNtN.1c1Pet.?NQôPqisntTvst4P2c.s-tLBB=-t,n6J3

LnEnNt4s tô'NQols tlst.se1y1NPou

41t.se1y1NPouts Nt1c1uNtNoiNtiut'N1Ntlstl'NsuNst1iN1uNt,Q? PqistqistôsuN1esnt7eestN.oicst s

o.PhPus tsut<.PsuNt6tN.1cs. testOsu-testPoh1tsNtest:1QaQPntretsyP Nst'h1esôsuNtls tô'NQols oaaPlsuN1es tqiPt ouNt,ei t1l1,N's t6tuoN.staieNi.stsNtôolstlstcPsntFoPaPtes t,ei taouuis @

4stN.1PuPuht1iNoh2ustlstGaQieNzt

ésNNstô'NQolst, ?aQoNQ'.1,siNPqistiNPeP step1iNo3aouasuN.1NPoutsNtep1iNoQ?,uo sntDt4stNs.ôs Dt1iNoh2ustEt1 oaP't1itôoNtDttraining EtPulPqistiut,.oh.1ôôstlstePm'.1NPout,s. ouusees-

qistepout,siNt iPc.stj1aPesôsuNtNoiNt sietEtTR1m.oaPuP-tLBBB-t,nSE3ntésNNstNsaQuPqist,s.ôsNtls

lPôPuis.test N.s tsNtlp1Pls.tepo.h1uP ôst6t st oPhus.n GaQieNzt1c1PNtaou N1N'tqist s t,1NPsuN -t1itôoôsuNtlit,1 1hstlstep'N1NtlstcsPeest6 ep'N1NtlpQ?,uo s-t',.oic1PsuNtls t su 1NPou tlsteoi.lsi.tsNtlstaQ1esi.tl1u testao., .s sôme1uNt6tasees tqistepout.s suNtsut,.su1uNtiutm1PutaQ1ilt1iyt,.o,.P'N' 'l1NPcs ntretsutaouaeiNtqiste1teoi.lsi.t PhuPjP1PNtiustl'NsuNstôi aie1P.stsNte1taQ1esi. iustc1 olPe1N1NPout,'.P,Q'.PqistsNtqistep1iNoQ?,uo st1c1PNt,oi.taou 'qisuastastqis uoi t1,,seou t1i5oi.lpQiPt.se1y1NPount7ut stm1 1uNt i.tas taouaei Pou -tGaQieNztôPN

1it,oPuNt 1tô'NQolstqiPts NtlPcP 'stsutlsiyta?aes t@testa?aestPuj'.Psi.tsNtesta?aes

i,'.Psi.ntTTsuas-tE2SS-t,nE=E3

4sta?aestPuj'.Psi.tao..s ,oult6tep1,,.suNP 1hstlste1t.se1y1NPout,.o,.sôsuNtlPNnt7eestNoiaQs

Pytloô1Pus @tes tôi aes -test ? N2ôstc1 aie1P.s-testaUi.-te1taouasuN.1NPou-tes to.h1us

1mloôPu1iytsNte1tNbNsnt4pPulPcPlit?tsy,'.PôsuNste1t,s 1uNsi.-te1taQ1esi.-tep'aoiNstls

,ie 1NPou tlst outaUi.-testaouN.5estlst 1t.s ,P.1NPountésNNstô'NQolst,1 st,1.t Pytsys.aPas qiPtli.suNtaPuqtôPuiNs tsNt1t,oi.tm'u'jPaste1tl'aouN.1aNPoutaouasuN.1NPcstls tloô1Pus ntre loPcsuNtbN.st.','N' tlsiyt6tN.oP tjoP t,1.t5oi.tTIoiPjjs -tE2263E22N-t,nL3n

4sta?aest i,'.Psi.-taouN.1P.sôsuNt6tepPuj'.Psi.-tloPNtbN.st iPcPt,1.tiutusi.o, ?aQP1N.sntDtre

p1hPNtsutsjjsNtlst, ?aQoNQ'.1,PstsNtPet?t1tiut,Q'uoô2ustlstN.1u js.Ntô'lsaPu3ô1e1lstqiPtus j1PNt,ei t,1.NPstlste1t.se1y1NPoutEtTTsuas-tE2SS-t,nE=L3n

41t.se1y1NPout,.oh.s Pcstlst>1aom ou

GseoutTsuastTE2SS3tasNNstô'NQolst.s,o st i.tiust1,,.oaQst'lia1NPcsnt4st,1NPsuNtloPN ,.sul.staou aPsuastls t su 1NPou tqist,sicsuNt,.ocoqis.te1taouN.1aNPoutsNte1tl'NsuNs

ôi aie1P.sntése1t,s.ôsNN.1tiustlPôPuiNPoutlitNoui tôi aie1P.s-test.s,o tlitao.Nsyta'.'m.1e

sNtiustqiP'NilstôsuN1estT,nENS3n

7eest stô1CN.P st1itaoi. tlstN.oP t,Q1 s t@te1t,.sôP2.staou P Nst6taouN.1aNs.t,iP

.seBaQs.tas.N1Pu tôi aes tlitao., tes tiu t1,.2 tes t1iN.s tMte1tlsiyP2ôst,Q1 stcP s

1itaouN.5estôi aie1P.s-t1csatiutN.1u js.NtlstasNNsta1,1aPN'tlst.se1y1NPoutl1u tep1aNPou

sNte1tcPstqioNPlPsuustMtsujPute1tN.oP P2ôst1ô2ustepPulPcPlit6t,.sul.staou aPsuastls Nsu Pou tôi aie1P.s tqist,.ocoqisuNtes tôoicsôsuN t1jjsaNPj tsNtes tlPjjPaieN' tl1u e1tcPstMtasNNst,.P stlstaou aPsuastloPNtsuN.1Cus.te1t.'liaNPoutls tNsu Pou ntTIoiPjjs -

E2263E22N-t,nL3

41t.se1y1NPout,.oh.s Pcst,siNtbN.st ',1.'stsutlsiyt,1.NPs -te1t.se1y1NPouth'u'.1estsNte1

.se1y1NPoutlPjj'.suNPseesn v1u te1t,.sôP2.s-tuoi tlsô1ulou t1it,1NPsuNtlstôsNN.stsutNsu Poutiutôsôm.stsNtls .s suNP.tes tôi aes taouN.1aN' ntfi1ultPetas stepsjjo.N-tPetl'aoic.stasNNst su 1NPoutls

.seBaQsôsuNtôi aie1P.sntret.',2Nstepsys.aPast,sul1uNtN.suNstôPuiNs ntésNNstNsaQuPqist,s.ôsN

iust,.oh.s Pout6tN.1cs. tNoiNtestao., t1jPutlpomNsuP.tiutaouN.5estheom1etsNtiust su 1NPoutls l'NsuNsth'u'.1eP 'stTIiPo s-tLBB?3LBB6-t,n23n

41tlsiyP2ôst,1.NPst1t,oi.tmiNtiustiNPeP 1NPoutôPuPôiôtlste1tNsu Poutôi aie1P.st,oi.teP.s-

'a.P.stoitsjjsaNis.tlp1iN.s t1aNs -t1eo. tqistest.s Nstls tôi aes ts Nt.se1y'nt7eest,s.ôsNt1i ,1NPsuNtlp'aouoôP s.t out'us.hPs-tlp1ô'ePo.s.t s t,s.jo.ô1uas tsNtlstlPôPuis.t 1tj1NPhis

TTsuas-tE2SS-t,nE=B3n

4s tô'NQols t6tcP 'st, ?aQoNQ'.1,Pqis

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