The inner strength of a person eight qigong exercises. How to master qigong gymnastics: exercises for beginners (photocomplex!)

Ilko/ 12/8/2017 the Slavs have no knowledge now and that's it! To say this they say is not ours, this is Chinese, you know, nationalism ... shtetl "and here we have ..." in Christianity there was no knowledge at all and no! a set of dogmas of common truths that do not work, but there is only one conversation with ateo-Darwinists - a zoo! We must be grateful that at least one nation has preserved the methods of healing, this is spiritual and reasonable, and the rest is rudeness and ignorance

Anonymous/ 02/17/2017 I studied the book. This is not qigong, but as the Chinese say, waving the arms. No work with qi.

Practitioner/ 10/29/2016 And I feel deeply purple - Russians, Chinese ... If it works - this is mine!

Rick/ 09/18/2016 Well, how much nonsense can you carry. And here the Russians and qigong. You also say that all people on Earth descended from Russians, since everyone, like Russians, has two arms and two legs ...

Yes, there were also Russian energy technicians, but they sunk into oblivion after the advent of Christianity ... if even now priests consider yoga, qigong, internal styles to be tricks of demons, but I can’t do anything with those who practice, then imagine what happened to those Russians who followed the traditions of the ancients ... at best, they were rather expelled from society ...

Guest2

Guest2/ 06/16/2015 Chinese Qigong is designed for a person weighing up to 60 kg. Physical part of SAMBO for an athlete weighing up to 130 kg. Perhaps you will find literature from the 50s of the 20th century. Thank you for posting.

Guest2/ 06/16/2015 Chinese qigong is the psychophysical part of wushu. Designed for a person weighing up to 60 kg. European and Russian analogues are designed for weight up to 130 kg. Accordingly, psychophysical sambo exercises are Russian qigong. But I read a book about this 50s edition 25 years ago.

gene/ 20.02.2015 don't argue.... the Chinese ripped off everything from the Russians that right now as before... eat porridge, be healthy

Nick/ 5.02.2015 I agree with Dmitry. But there is one important but. Russians, like all Eastern and Western Slavs, have lost their rich and very harmonious culture. What the Chinese did not allow. And it is precisely for this reason that the people strive for the knowledge of China and not the Slavs.

Oleg/ 03/20/2014 A book is always "gold", especially this one. Thank you.

ilshat/ 4.11.2013 Good technique, regulates the internal state of the body. For the best result, you need to study with the master.

Sergey/ 01/25/2013 Dmitry, the Chinese are wiser.

Alexander/ 12.12.2011 It's not about the Chinese tradition or something else. Qigong is primarily a technique. And then there is the Chinese tradition, by the fact that it was invented in China. No need for Chinese tradition - discard it. Engage in the most technique for your body

Lin/ 3.10.2011 By the way, the Slavs also have a lot of practices for working with energies. It's just a question of choice and a question of search.

Eight Tao exercises qigong are motor and breathing exercises created by the ancient Chinese culture of immortality. They help people experience their own body, sense the origins of energy and bodily fluids, and understand the powers and abilities of their body.

By using various forms movements, the newly acquired qi energy, or life force, can be strengthened as a result of:

- healing of bodily ailments;

- strengthening the body;

— increase of immune protection;

- life extension;

- body rejuvenation.

All this has a positive effect on the figure and appearance of a person.

Qigong stimulates latent abilities and develops the body's self-healing powers.

Qigong exercises give the body greater strength and vitality, provide elevated level performance and health.

Breathing methods:

- Inhale - peace; energy flow and awakening of self-healing abilities; energy circulates in a counter-clockwise direction.

- Holding the breath - we allow what is necessary to happen; penetration, cell renewal and transformation; the energy remains in the nervous system, the lymph gland system and the endocrine system.

- Exhale - relaxation; cleansing and detoxification of the "seven glands", the nervous system and the lymph gland system; energy circulates in a clockwise direction.

ORIGINAL EXERCISE: “Blowing the Fire in the Furnace” (81 repetitions).

Straightens the spinal column and torso, activates the pelvis and blood circulation, achieves harmony of sexual energy.

Initial stance: feet shoulder-width apart, toes turned slightly towards each other, knees lowered (half-sitting position), arms along the body.

- Turn (tilt back) counterclockwise and exhale through the mouth. Look at your left heel. Relax the pubic-coccyx muscle.

- Return to the starting position, look up and take a slow breath through the nose until the stomach is pulled up. Tighten the pubic-coccyx muscle.

- Rotate clockwise (tilt back) and exhale through the mouth. Look at your right heel. Relax the pubic-coccyx muscle.

FIRST INTERMEDIATE EXERCISE: SHAKING THE PALM TO RELAX THE INTERNAL ORGANS AND MERIDIANS: "CONTROL THE FIRE IN THE FURNACE".

- Concentrate on the "lower Dan Tian" point (at the distance of the palm under the navel). Spread your feet with your toes in and firmly plant them on the floor.

Shake your hands vigorously for 15 seconds until you feel a vibration in your toes. The arms should be outstretched; shake them starting from the wrists.

- lower your straightened arms down so that the expended energy drains from them (you will feel a tingling sensation in your fingertips). Repeat the exercise one more time for 15 seconds.

SECOND INTERMEDIATE EXERCISE: STRETCHING THE BODY - "THE GOLDEN DRAGON IS INTENSIVELY EXTENDED TO DISTRIBUTE THE NEWLY FOUND ENERGY OF QI IN THE BODY."

Correct position: the head is directed to the north, and the legs to the south.

- in the supine position on the back, inhale through the nose for 5 seconds.

- raise the tips of the toes up, and throw both arms back with a wide gesture. In this case, the fingers should be straightened.

- Tighten the pubic-coccygeal muscle.

- breath - rest and the acquisition of new energy for the body.

- hold your breath for 10 seconds.

Fully extend the legs and toes.

- to connect the thumbs.

- Extend your toes as far as possible.

- continue to squeeze the pubic-coccygeal muscle.

- breath holding for 10 seconds - balance of yin and yang.

- return your hands to their original position with a wide gesture. Exhale through your mouth for 15 seconds. At the same time, relax the pubic-coccygeal muscle.

- exhalation - relaxation and detoxification of the body.

EFFECT OF THE EXERCISE "THE GOLDEN DRAGON IS INTENSIVELY EXTENDED":

- opens the energy cycles of the three meridians and distributes the newly acquired energy: in the lungs, large intestine, stomach, spleen, pancreas, in the heart, small intestine, bladder and kidneys, in the circulatory system and sexuality, gallbladder and liver;

- activates the endocrine system, lymphatic and nervous system and allows you to achieve relaxation of the body.

POSITIVE EFFECTS FROM THE INITIAL EXERCISE "BREAKING A FIRE IN THE FURNACE":

- making the first rotations of the body, you can hear a crack or click in the spine or neck. This shows that your vertebrae are returning to their correct position, because they often move during the day;

- in addition, turning the body stretches (straightens) and relaxes the spinal column, which in turn releases nerves that are clamped as a result of muscle tension or lack of exercise. Pinched nerves can cause significant pain;

- important energy channels that run along the spinal vertebra are reopened, which ensures a free flow of energy between the roots (base) of the sacral region and the “flower of the brain” (pituitary gland);

- measure against "morning heart attack and stroke";

- the exercise strengthens the hips, lumbar region and upper body. It helps to eliminate the curvature of the spinal column, as well as the stiffness of the hips and sacrum. It also promotes healing from neuralgia and other nervous disorders;

- the exercise strengthens the nerves, the central, peripheral and autonomic nervous systems, the lymphatic system and the seven glands (endocrine system, triple warmer meridian);

- exercise activates the liver, vision and gallbladder, and also supports weight loss by preventing stagnant processes in the digestive tract;

- the exercise corrects the incorrect position (curvature) of the hips, pelvis, knees and ankle joints. It is especially recommended for degenerative injuries of the spinal column and severe neuritis, as well as for displacement and rupture of the spinal discs;

- the exercise straightens the calcaneal tendon, strengthens balance and prevents systemic dizziness.

This exercise should be done several times a day as a preventive measure, because an ounce of prevention is worth a pound of cure!

As a result, this exercise generally improves metabolism.

People who do the original exercise every day feel younger and radiate inner beauty, the reason for which is, first of all, the harmonious functioning of internal energy systems.

It is best to do the exercises early in the morning as soon as you wake up and before going to bed in the evening. You can also do the exercises if you feel heaviness or tension in your neck, shoulders, back and lower back, etc.

FIRST ENERGY EXERCISE: MASSAGE OF THE ABDOMINAL MERIDIAN.

1. "ENERGY CENTER OF THE GOLDEN DRAGON".

Subsequence:

- stand up with your feet shoulder-width apart with your toes inward;

- rub your palms firmly against each other until they become hot;

- place the left hand on the navel;

- massage counterclockwise over the area of ​​​​the solar plexus from the outer left edge to the inner right;

- repeat the massage, repeating ever-decreasing circular movements;

- make, thus, 5 circles of 36 repetitions (180 massaging movements);

- start massaging the relaxed abdominal wall right hand small and ever-increasing circles clockwise;

- make, thus, 5 circles of 36 repetitions (180 massaging movements).

Exercise effects:

- you create a reservoir of thermal energy in the solar plexus, which is responsible for detoxification and cleansing of the body, as well as increasing the level of sexual energy;

- Intestinal massage, removal of gastric pain;

- stimulates bowel function;

- the absorption of water (liquid) in the small and large intestines is normalized, especially in cases of constipation or diarrhea;

- the circumference of the abdomen decreases and the body weight decreases;

- the formation of edema in the abdominal region is reduced, pain is reduced, bloating and bad breath are eliminated;

- the function of the heart improves, because the load on the heart gradually decreases;

- blood vessels are strengthened;

- normalizes blood pressure;

- shoulder muscles relax more;

- in the evenings, abdominal massage promotes good sleep, because it strengthens blood circulation in the abdominal region, relieves heaviness in the head and brain.

2. QUICK MASSAGE OF THE ABDOMINAL MERIDIAN.

SUBSEQUENCE:

- rub your palms strongly and place them on the right and left under the costal arch;

- concentrate on the feeling of warmth that permeates the massaged tissue;

- make a quick massaging semicircular movement from top to bottom on both sides of the abdomen. Both palms should meet at the height of the pelvic bone at the bottom.

- providing a large influx of energy into the lower abdomen; strengthens the sexual center and has an effect on the pituitary gland (hormone distribution);

- helps with sexual disorders, bloating and constipation;

- very effective in chronic disorders internal organs and disorders of peristalsis;

- successfully treats all forms of obesity;

– harmonizing effect on blood pressure and relieves pressure on the thyroid gland and eyes.

SECOND ENERGY EXERCISE: "RETURN TO SPRING" (strengthening exercise to activate vital energy for kidneys, adrenals and Bladder) - 15 minutes for men, 10 minutes for women (avoid during the menstrual cycle).

1. SEQUENCE:

- stand straight. Both feet are shoulder-width apart with toes inward. Hands are freely located along the body;

Relax your muscles and look straight ahead. Smile and imagine the feeling of youth and freshness. Get rid of all distracting thoughts and bring yourself into a harmonious state of mind;

- again consciously relax all the muscles of the body. Then start rocking up and down, starting from the popliteal cavities. The waves from these swings should cover the whole body;

- while swinging, the soles of the feet should firmly rest on the floor and pick up the rhythm of the exercise like a spring. Wavy swings are performed only by the knee joints;

You don't need to control your breath.

2. SEQUENCE OF EXERCISE:

- you should place your feet shoulder-width apart and keep your body straight;

- transfer the weight of the body to the soles of the feet, slightly bend the knees and relax the body;

- arms hang freely along the body;

- the mouth smiles a little, the central part of the forehead between the eyebrows is relaxed;

- now alternately rotate the shoulder joints to eliminate muscle tension in the head and shoulders. This will allow the newly created energy flows to flow freely from the shoulders to the neck, and from there to the brain;

- the right and left shoulders alternately make circular movements forward, up and back 18 times. Shoulders must make a full circle;

- repeat 18 times in the opposite direction;

- the whole body should participate in the circular movement of the shoulders, which, in turn, sets the arms in motion. When lifting the shoulders, the heels will also rise slightly (the right heel with the right shoulder, and the left heel with the left). The continuous rotation of the upper body compresses the internal organs, allowing the exhausted oxygen to be released and fresh oxygen to be absorbed.

SHAKING THE PALM AND DISTRIBUTING QI.

EFFECTS FROM THE SECOND ENERGY EXERCISE:

– the meridian shaking exercise is considered a special exercise for the kidneys;

- strengthens the immune defense mechanism in conjunction with the thymus gland;

- rejuvenating effect;

- renders the most noticeable effect on skin metabolism. The skin acquires a pink tint and signs of good circulation;

- prevents the formation of wrinkles and even eliminates deep wrinkles;

- helps to remove tear sacs and dark circles under the eyes from the face;

- this exercise fights excess weight; fat deposits in the peritoneum, on the hips and in the pelvic region are effectively destroyed. However, such results can only be achieved by doing this exercise twice a day;

- shaking exercise dissolves all internal adhesions and ulcerations of the connective tissue. Such cleansing of the connective tissue perfectly refreshes the body, regardless of the age and gender of the person;

- stimulates blood circulation in the body;

- new energy and the flow of vitality can again freely enter the body;

— the immune system and the kidneys are freed from toxins for a long time and strengthened;

- functional disorders are eliminated (for example, pain in the shoulders, abdomen);

- Waste substances are gradually excreted through the excretory organs, primarily through the skin.

THIRD ENERGY EXERCISE: "DRAGON PALACE" (strengthening exercise to restore vitality and sexual potency).

PART 1: "PALACE OF THE YELLOW JADE DRAGON" (81 times).

Subsequence:

- stand in a position with your feet shoulder-width apart with your toes inward and firmly resting them on the floor, as if they were glued;

- put your hands on your hips, moving your thumbs back. This posture further stimulates the gallbladder and bladder meridian;

- while pushing the pelvis forward, make a sharp and spontaneous exhalation. Tighten the pubic-coccygeal muscle;

- inhale through the nose, pelvis back, relax the pubic-coccygeal muscle.

PART 2: "RED FIRE DRAGON PALACE" (81 times).

Subsequence:

- breath. Rotate counterclockwise, right;

- exhale. Ejection of the pelvis in a semicircular motion in the forward direction with a straight back;

- breath. Rotate in clockwise direction, left;

- head, shoulders, legs should not follow the body.

- increased flexibility of the pelvis and lumbar region;

- activates the circulation of energy between the legs and lower body;

- Helps with complaints of blood circulation, varicose veins and cold feet, as well as sciatic and neuralgic complaints and pain in the lumbar region;

- very effective in relieving constipation.

PART 3: GREEN JADE DRAGON PALACE (81 times).

Subsequence:

- powerfully "throw" the pelvis forward and take a deep breath through the nose, keeping the back straight. Compression of the pubic-coccygeal muscle;

- carefully take the pelvis back, not allowing the upper part of the body to protrude much forward. At the same time, exhale through the mouth. Relax the pubic-coccygeal muscle.

SHAKING THE PALM AND DISTRIBUTING QI.

FOURTH ENERGY EXERCISE: "PRAYING Praying Mantis" (5 minutes, preferably 2 times a day).

Subsequence:

- squat down from the position of the legs shoulder width apart;

- press your elbows to the inside of your knees and fold your palms as if for prayer;

- inhale through the nose, bend the stomach forward, hold your breath for 5 seconds;

- the soles of the feet should fit snugly on the floor;

- spread your knees with your elbows;

- concentrate on the tension of the pubic-coccygeal muscle;

- exhale - weakening the pressure of the elbows, deeply draw in the stomach, relax the pubic-coccygeal muscle;

- inhale - tongue on the gums and palate;

- exhale - tongue behind the lower row of teeth;

Whenever you press your elbows to your knees and at the same time tense the pubococcicosus muscle, the genital qi moves up to the head and supplies the brain with life-sustaining cerebrospinal fluid.

SHAKING THE PALM AND DISTRIBUTING QI.

- squatting straightens the muscles of the calves and thighs and promotes balance;

- Facilitates defecation. Squatting puts pressure on the small intestine, which speeds up peristalsis of intestinal contents in the digestive tract. Eliminates constipation;

- joint stiffness is eliminated due to accelerated blood circulation in the back, pelvis and legs;

- this posture promotes increased blood circulation in the abdominal region, as well as relaxation of the pelvic, leg and knee joints;

- strengthens the nerves of the lower half of the body and stimulates the meridians of the bladder, kidneys, stomach, spleen, pancreas, gallbladder and liver;

- helps with frigidity, menstrual pain, cramps or excessively heavy menstrual bleeding;

- can be performed by pregnant women, as it "opens" the pelvic region and facilitates childbirth;

- opens the autonomic nervous system and the third eye.

FIFTH ENERGY EXERCISE: "BLACK TURTLE OF THE NORTH" (perform 81 times, stretching exercise to increase blood circulation and flexibility).

Subsequence:

- Spread your legs to a width twice the width of your shoulders;

- move the pelvis forward, inhale, tongue on the gums, tighten the pubococcygeal muscle;

- carefully take the pelvis back, exhale, place the tongue behind the lower row of teeth, relax the pubococcygeal muscle;

- straighten up slowly.

SHAKING THE PALM AND DISTRIBUTING QI.

- straightens the muscles of the calves and thighs and helps to achieve a state of balance;

- relieves stiffness of the joints in the pelvis and lower back;

- improves blood circulation in the limbs, and especially in the sacral region;

- increases blood flow to the toes, feet and legs;

- improves blood circulation in the abdominal region and helps to relax the joints of the pelvis, legs and knees;

- strengthens the nerves in the lower part of the body and stimulates the meridians of the bladder, kidneys, stomach. Spleen, pancreas, gallbladder and liver;

- eliminates all sexual disorders;

- helps with menstrual pain, cramps, bleeding;

- can be performed on pregnant women, as it "opens" the pelvic area and facilitates childbirth.

SIXTH ENERGY EXERCISE: "FEORIOUS TIGER TURNS INTO A SUBTLE CAT" (36 times, sacral pump, snake power activation).

Subsequence:

- get on your hands and knees. Straighten your arms and keep your back parallel to your legs;

- inhale through the nose, raise the head, pull it into the neck, press the lower back in a downward direction so that the back “sags” a little, tighten the pubococcygeal muscle, hold your breath for 3 seconds;

- exhale through your mouth, hang your head down, look at your sternum, arch your back up (like a cat), relax the pubococcygeal muscle, hold your breath for 3 seconds.

SHAKING THE PALM AND DISTRIBUTING QI.

- due to the rotation of the pelvis, the spinal column bends and stretches in both directions, which relieves pressure on the intervertebral discs;

- has a beneficial effect on the entire spinal column, especially on the sacrum. This relaxes the dividing line that runs between the fifth and sixth thoracic vertebrae; relieves excess stress from the heart muscle, heart valves, coronary vessels and solar plexus;

- this exercise strengthens the cervical, thoracic and lumbar vertebrae, as well as the sacrum and coccyx;

- stimulates the sex glands, improves blood circulation in them;

- during pregnancy, this energy exercise strengthens the uterus, promotes deeper breathing of the mother and child and relieves tension in the lumbar region. It is especially relaxing during contractions and is useful in preparing for childbirth;

- eliminates menstrual problems in case of pathological absence of menstruation;

This position represents a form of relaxation for the internal organs. It gives the body a feeling of strength, power and confidence.

SEVENTH ENERGY EXERCISE: "RED BIRD FROM THE SOUTH" (10 minutes, exercise to strengthen the lower abdomen and genitals).

Subsequence:

- sit on the ground and bend your knees so that the soles of your feet are placed next to each other, in front of the body;

- intensively rub the soles of the feet one against the other until they become warm, and then put them so that they touch;

Wrap your hands around the tips of your toes on both feet and bend them back and forth to increase blood circulation in your legs.

- with the soles of the feet still touching, pull the heels as close to the pelvis as possible;

- now swing both hips at the same time. The upper body should remain straight during the exercise;

- gently straighten your back and slowly return to a sitting position (60 seconds).

SHAKING THE PALM AND DISTRIBUTING QI.

- the position of the body while swinging the hips increases blood flow to the feet, legs, abdomen and organs located in the lower abdominal region;

- the exercise relaxes the pelvis and straightens the lower part of the spinal column, so that sexual energy can freely rise through the medulla oblongata to the cerebral hemispheres;

- the feet, knees and hips are relaxed, and the nervous system of the lower body is strengthened;

- Stimulates the meridians of the kidneys, spleen and liver, which leads to stimulation of the genital organs along the inner sides of the legs;

- the exercise regulates sexual disorders;

- helps with menstrual disorders (convulsions), heavy menstrual bleeding, cures frigidity;

- the exercise is suitable for pregnant women, as it opens the pelvic area and facilitates childbirth.

FINAL EXERCISE: "CURING FROM A HUNDRED ILLNESSES" (49 times; "swinging yin dragon").

- This exercise is ideal for harmonizing blood pressure, as well as for maintaining energy balance in the body, stabilizing the spinal column and activating sexual energy. It contributes to the development of strength and sharpness of perception of a person.

Subsequence:

- stand straight, put your feet shoulder-width apart with your toes inward. The arms hang freely from the body. Look straight ahead with a slight smile on your lips. Relax the center between the eyebrows;

- relax your knees and slightly "settle" down;

Raising your heels, inhale easily through your nose. Tighten the pubococcygeus muscle and press the chin to the throat. At the same time, with an effort, stretch all the fingers down;

- Slowly lowering onto your heels, exhale easily through your mouth. Relax the pubococcygeus muscle. Keep your head straight, relax your fingers.

SHAKING THE PALM AND DISTRIBUTING QI.

- reaches the kidneys through "swinging" movements. With these movements, the source of energy is again cleansed and opened, distributing energy throughout the body. That is why this exercise is called "getting rid of a hundred ailments." Helps with:

- burning and pain in the soles of the feet;

- eczema and fungal infections of the soles of the feet;

- weak and swollen inner ankles;

- pain in the skin and bones;

- cramps in the calves;

- pain in the popliteal cavity;

- pain in the hips;

— varicose veins veins and broken small blood vessels;

- skin problems along the entire renal meridian;

- eczema and fungal infections in the groin and genitals;

- sexual problems (for example, infertility, complaints about problems with the uterus and prostate gland);

- weakness of the kidneys and bladder;

- digestive problems in the small intestine;

- problems with the excretion of toxins in the large intestine;

- imbalance of the diaphragm and solar plexus;

- breast problems;

- neoplasms in the chest;

- heart problems and circulatory problems;

- a feeling of tightness in the chest;

- asthma and a feeling of stagnation in the lungs;

- complaints of throat and cough;

- dryness of the tongue;

- disorders of the thyroid gland;

- pain in the lumbar vertebrae (1-5), sacrum and coccyx;

- the muscle pump is activated (calf muscles - return of venous blood);

- exercise allows the body and spine to vibrate.

Olya Likhacheva

Beauty is like gem: the simpler it is, the more precious :)

Content

Chinese gymnastics with centuries-old traditions is world-famous. Qigong exercises with viscous smooth movements with regular practice are beneficial physical body improving the functioning of the body. At the same time, they are spiritual practices that help a person expand his consciousness. For whom the Qigong technique is intended, how to lose weight with the help of exercises, where to start exercising and how not to harm yourself - information about everything can be found in this review.

What is qigong exercises

In oriental medicine, the Chinese healing system of exercises has been practiced for hundreds of years. Simplicity and accessibility, which distinguishes it, provide an opportunity for classes at any age. Qigong exercises are a system with its own philosophy, including gymnastics and breathing techniques. It is believed that Qi energy is in the air. Charging Qigong with Exercise:

• helps to inhale it;
• under conscious control, distribute energy within the body;
• refer to areas with problems;
• harmonize their energy;
• eliminate diseases;
• improve the condition.

Through exercise, using controlled muscle relaxation and mental effort, you can regulate the flow of energy through the body. This contributes to the activation of all body processes, starting from the cellular level, metabolism is accelerated, immunity is strengthened. Health improvement occurs when there is a harmonious movement of energy along:

• blood vessels;
• nerves;
• energy channels.

Benefits of qigong for the body

Proper exercise can greatly affect the functioning of the whole body. Daily qigong practice under the supervision of an experienced master helps to improve health, develop the ability to control energy. There are benefits from the exercises:

• correct posture is formed;
• improves joint mobility;
• there is no negative effect on the heart, blood vessels;
• breathing is regulated;
• blood circulation increases;
• relieve pain;
• slags are removed;
• weight is reduced.

Benefits of Qigong for the body in its overall health. Through the practice of performing exercises, a healing effect occurs:

• slags are removed;
• pressure normalizes;
• calm emotions appear;
• sleep is restored;
• overwork passes;
• depression disappears;
• the menstrual cycle is getting better;
• fears cease;
• anxiety decreases;
• self-control improves;
• the symptoms of menopause are eliminated.

Qigong for older women

For those who wish to slow down aging, prevent skin aging, and maintain joint mobility, Qigong exercises will help. Regular exercises, simple exercises will prevent diseases, stop the formation of wrinkles, and maintain clarity of mind. Qigong benefits for older women:

• relieves the condition after menopause;
• improves heart function;
• maintains the tone of the body;
• activates metabolic processes;
• calms the nervous system;
• improves concentration;
• normalizes coordination of movements;
• creates an optimistic attitude.

Qigong for weight loss

Why, after making a choice of Qigong practice, after a short period of time, you can weigh within the normal range for your age? Daily exercise, even for beginners, can give amazing results. There are several practices for weight loss, their effect is determined by such factors:

• appetite decreases;
• eliminates stress that provokes overeating;
• internal organs are massaged.

The benefits of Qigong for weight loss and in the activation of metabolic processes. Besides:

• blood is enriched with oxygen;
• diseases that cause excess weight;
• fat burning begins;
• blood circulation increases;
• muscles are strengthened;
• reduced cravings for unhealthy foods;
• eliminates signs of cellulite;
• the figure is pulled up;
• returning self-confidence;
• vitality increases.

Basic Principles of Qigong

To have the maximum effect from Qigong classes, you need to do them daily. It is very important to pay attention to the main postulates of practice. Their observance will help to achieve serious results. Basic principles of Qigong:

• when performing exercises, have a state of serenity and peace;
• perform all movements smoothly, fluidly, relaxed;
• breathe deeply, slowly, calmly;
• observe the correct body positions;
• adhere to the sequence and duration of the exercises.

To be able to perform healing practices even for beginners, if you adhere to certain postulates:

• exercise after waking up;
• do a warm-up;
• ventilate the room;
• wear loose, breathable clothing;
• touch the palate with the tongue all the time;
• half-close eyes;
• focus on the exercise;
• after completing the complex, do not supercool;
• do not take cold showers.

Breath Qigong

The main aspect of the qigong technique is the implementation of proper breathing. Depend on him physiological changes, state of consciousness, energy circulation. Qigong breathing can be done in several ways:

• Breast. The abdomen remains motionless, air enters the chest, expanding its upper part.
• Average. The ribs expand, the diaphragm rises. The middle part of the chest cavity increases.
• Diaphragmatic. With inhalation, the abdomen inflates, lowering the diaphragm. With a sigh, she pulls herself up, shoulders, chest motionless.
• Complete, combining all the previous ones.

qigong exercises

Qigong breathing exercises combine the art of body control and energy management. There are a huge number of practices that solve diverse problems. You can choose Qigong exercises:

• basic - for general recovery;
• for the purpose of losing weight;
• for beginners;
• helping to normalize pressure;
• improving the functioning of all organs;
• prolonging youth;
• increasing the flexibility of the joints, spine.

8 qigong exercises for every day

Performing a simple complex in the morning, you can restore strength, improve the body. 8 qigong exercises for every day will help to be in harmony. They are performed smoothly 10 times. Starting position (IP) - the back is straight, the legs are shoulder-width apart, and the arms hang near the hip. Execution sequence:

• Breathing stabilization. When inhaling, raise your shoulders, arms, while exhaling, do a semi-squat, lowering them down.
• The heavenly circle is large. Inhale - raise your hands forward, then up, exhale - lower through the sides, describing a circle.

Continuation of the complex of 8 exercises:

• Bear twisting its torso. Bend your arms at the elbows, placing them in front of your chest, clench your fists. Perform turns: to the right - inhale, to the left - exhale.
• The heavenly circle is small. Hands on the waist, rotate the pelvis in one direction, repeat in the other.
• Carrying Qi through the internal organs. With half-bent knees, take quick breaths, exhale with your stomach.

• The Phoenix spreads its wings. Hands with flattened palms. Inhale - half-squat, arms to the sides, with an exhalation, straighten the legs.
• The archer fires an arrow. Feet together, hands with folded palms in front of the chest. Inhale - rise on toes, with closed hands, stretch up strongly. Exhale - IP.
• Bamboo sways in the wind. IP, as in the previous task. Inhale - raise your arms, hold your breath, bend to the sides. Exit - IP.

Qigong "Games of 5 animals"

At the heart of this Chinese gymnastics complex is imitation of the plasticity of animals. When performing Qigong “Game of 5 Animals”, each exercise has its own sequence of movements and the effect of conducting:

• Bear. Increases the flexibility of the joints, improves digestion, activates the work of the stomach, spleen.
• Tiger. Helps increase physical strength.
• Monkey. Increases dexterity, relaxes ligaments, muscles, improves blood circulation.
• Crane. Normalizes the work of the heart, facilitates breathing.
• Deer. Stretches, relaxes ligaments, muscles.

15-minute Qigong Slimming Complex

Chinese breathing exercises have several weight loss techniques. One of them takes a quarter of an hour. Important point– exercises to do relaxed, smoothly, 5 times. 15-minute Qigong weight loss complex:

• Inhale through the nose, inflating the stomach, exhale through the mouth, pulling the stomach to the back;
• Keep your arms bent at the elbows at shoulder level. On inhalation - spread them, trying to close the shoulder blades, expand the chest. As you exhale, round your back, reach your chest with your chin.

• Hands palms down to the sides, fingers outstretched. Inhale - tilt your head to the left shoulder, back, forward. Exhale - starting position. Repeat to the right side.
• Raise your hands in front of you, palms up. Make light blows against each other with brushes.
• Bend your arms like they have a ball in them. Close eyes. Try to feel the energy between your palms. Slowly reduce, spread your arms.
• Channel this energy through the body. While inhaling, gently raise your arms up through the sides, while exhaling, lower them in front of your face.

The improvement of the main organ of movement, which can withstand enormous loads, should be treated with attention. It will take a few minutes every day for this skeletal support to start functioning without problems. To increase flexibility, eliminate pain, Qigong for the spine is used. When performing, you will need a starting position:

• legs along the border of the shoulders;
• knees are bent;
• straight body;
• arms and chin down;
• the crown is pulled up.

As part of the complex, there are four exercises that should be performed slowly, relaxed, smoothly. The names of each reflect the essence of the ongoing process. Qigong practice begins with a cleansing breath. It is necessary to inhale through the nose, inflating the stomach, exhale through the mouth, pulling the stomach to the back. Practice for the spine includes exercises:

• "Crane neck";
• "Turtle neck";
• "Dragon Chasing Clouds"

Qigong Exercise for Beginners

Health complexes differ in the complexity of execution. You can improve your skills all your life, debuting with easy exercises. Chinese qigong gymnastics for beginners helps to understand the principles of their implementation, to master the technique. The gradual complication and unhurried mastery of energy keeps the body healthy and flexible. Perform each qigong exercise for beginners 10 times.

Available set of exercises for beginners:

• legs wider than shoulders, roll from toe to heel;
• perform rolls to the right and left.
• repeat in a circle in both directions;
• sit down shallowly and straighten your knees;
• in a semi-squat, perform semicircles in each direction;
• legs together, hands folded behind the head, rotate the pelvis;
• bring your shoulders in front, lift up, take back.

Contraindications to Qigong

In order to avoid problems when doing the exercises, you need to take into account that Qigong practice is not suitable for everyone. Masters categorically do not allow people who have:

• chronic diseases of internal organs;
• mental disorders;
• heart pathology;
• spinal injuries;
• traumatic brain injury;
• blood diseases;
• infections of the musculoskeletal system;
• malignant neoplasms;
• neuroinfections.

With caution, you need to perform Qigong practices for women during menstruation, some exercises have limitations. By agreement with the master, it is possible to do exercises for pregnant women and those with eye diseases. There are temporary contraindications to Qigong:

• reception medicines V large quantities;
• postoperative period;
• chronic fatigue;
• overheat;
• exacerbation of diseases;
• hypothermia;
• heat;
• severe physical overload;
• full stomach;
• professional sports loads.

Video: Qigong gymnastics for beginners

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Qigong is the science and art of maintaining and promoting health. The practice of qigong allows you to make life more comfortable and enjoyable, not only cure, but also prevent the occurrence of many diseases, so qigong is becoming more and more popular all over the world. The origins of qigong are rooted in the depths of traditional Eastern culture, it is inseparable from ancient Eastern philosophy, medicine and religious and mystical practices. Qigong is also widely used in the practice of sports. Qigong exercises are performed after high-intensity exercises: fights, exercises on equipment, just after a lot of physical or psychological stress, or at the end of a training session. The qigong exercises in this book are simple but very effective method health promotion accessible to everyone. I especially recommend these exercises to athletes, as they are based on a system developed a thousand years ago by the legendary Chinese warrior and commander Yue Fei to improve the health and increase the morale of his soldiers.

E.Yu. Klyuchnikov, President of the Taekwondo Union of Russia.

The unique methods of breathing and meditative training, which originated in China in ancient times, have changed many names over the almost thousand-year history of their existence. The most ancient of them are “daoyin” (introduce qi and conduct it through the channels), “tuna” (inhale and exhale), “shiqi” (nourish qi), “fuqi” (self-completion through qi). One of latest titles, widely used today, is "qigong" (achieving mastery in the management of qi).
In the most general sense, qigong is a system of complex psychophysical self-regulation, the main purpose of which is to establish the correct circulation of qi within the body. However, the specific content of the concept of qigong varies depending on the context. In one case, qigong can be understood as the simplest breathing exercises, in the other - the most complex complexes of meditative practices and a special type of spiritual self-education.
The main methods of qigong training include the following:
1. Relaxation techniques (fansong jing gong).
The purpose of these methods is to consciously relax the whole body and achieve a state of rest.
2. Internal feeding (neiyang gong).
Static exercises that combine "immersion" in a state of rest with certain breathing exercises.
3.

Strengthening exercises (qiang zhuang gong).
Combine relaxation techniques with breathing exercises.
4. Methods of qigong transportation (qigong banyun fa).
These methods are based on the promotion of qi through the channels of the body.
5. Exercises in the "three roundness" stance (sanyuan shi zhangong).
Static exercises, in which the main emphasis is on "body regulation" in combination with the development of breathing techniques while "immersing in a state of rest."
6. Qigong exercises with the “wand of the Great Limit” (tai chi bang qigong).
Exercises with a round stick about 30 cm long, stone or copper balls. In these exercises, the object acts as a massager, helping to “open” the acupuncture points on the palms of the hands.
7. Dynamic exercises (dung gong).
Complexes of exercises based on the principles of relaxation, peace and naturalness. have a lot various options.
8. Mental exercises (and gunas).
These qigong methods are based on the ability to use mental commands to control the flow of qi and direct them to certain organs of the body.
9. "Spitting and typing" (tuna gong).
Various combinations of breathing exercises.
10. Firming massage (baojian anmo).
Various types of self-massage along the meridians and acupuncture points in combination with certain methods of psycho-concentration.
11. Traditional qigong complexes: eight cuts of brocade (baduanjin), "games of five animals" (wuqinxi), the canon of muscle transformation (yijinjing), the canon of brain washing (xisuijing), etc. Classical qigong complexes, the practice of which has not undergone significant changes over time time.
Despite the wide variety of qigong methods, there are a number of fundamental principles that are followed by almost all of the qigong systems known today.
1. Relaxation, peace and naturalness (song jing ziran).
Relaxation of the body should contribute to the relaxation of the psyche and "immersion" in a state of rest. In turn, mental relaxation should contribute to a more complete relaxation of the body. The physical and mental efforts of the practitioner should be synchronized - performed simultaneously and be interdependent. In addition, all actions, both physical and mental, should be performed freely and naturally, without the slightest strain.
2. Combination of movement and rest (dong ching xiang ching).
This principle defines "internal" movement with external immobility of the body and "internal" peace with external movement.
3. Movements of thought and qi are coordinated (and qi xiang sui).
A thought is any mental effort or action. “Wherever thought comes, qi goes there.” Conscious concentration of attention on any part of the body allows you to direct the flow of qi to this part of the body.
4. "Emptying the top and filling the bottom" (shang xu xia shi).
The psychological effort associated with concentrating on any point or area above the navel should be light and short-lived. In the lower part of the body, a feeling of strength and “energetic fullness” should be formed.
5. Continuity (training) and gradualness (progress) (xin xu jian jin).
Qigong exercises give effect only with regularity and a gradual increase in effort. Both breaks in classes and forcing results are detrimental to the progress of those involved. Qigong exercises tune the subtle energy mechanisms of the functioning of the human body, so all the instructions must be followed carefully and carefully.
In addition, all qigong systems are characterized by the use of the concept of "energy reservoirs", which play an important role in the regulation of the energy balance in the body. They are called "dantian areas".
In qigong, the following dan tian areas are distinguished: the upper dan tian area is located in the head and comes into contact with the external environment through the yin tang acupuncture point between the eyebrows. The anterior dan tian is located in the chest region, centered on the shan gong acupuncture point. The middle dan tian area is centered on the acupuncture point qihai, located 4-5 cm below the navel. The back area of ​​the Dan Tian centered on the Ming Men acupuncture point (between the 2nd and 3rd lumbar vertebrae). The lower dan tian area is located in the pelvic area, it contacts the external environment through the acupuncture point huiyin in the perineum and its projection on the pubic bone - the qugu point.
In qigong practice, the lower, middle, and upper regions are used to a greater extent. Very often, beginners are oriented to only one Dan Tian area - the middle one, calling it the lower one, which is methodologically justified, moreover, in traditional Taoist qigong systems, this Dan Tian area was not separated from the lower one and was considered as the lower one.
The specific methods of using the Dan Tian areas in practical exercises depend directly on the qigong system and the teaching methods that have developed in this system.
This book presents a set of eight qigong exercises. It is called "Baduanjin" - eight cuts of brocade. In the first chapter, you will get acquainted with the history of the origin of this qigong complex and the basic principles that you need to know before you start practicing. The second chapter is devoted to the practical aspect of these exercises. In it, in great detail, taking into account the smallest nuances, the technique for performing these exercises is outlined and methodological recommendations for their development are made. Each exercise is accompanied by very detailed photographs to facilitate the initial learning process. The apparent simplicity of these exercises should not confuse you. With regular practice, they are able to have such a powerful harmonizing effect on your body and psyche that you could not think of even in your wildest dreams.

Translated from Chinese"Baduanjin" means "Eight pieces of brocade". This is the general name for various types of exercises that contribute to the "feeding of life", that is, "Baduanjin" was created not only to improve and maintain health, but also to prolong life. Historians date the first descriptions of the complex to the 11th century, but it is believed that its origins go back centuries. The name itself - "Eight cuts of brocade", has two interpretations. According to one of them, brocade is a high-quality multi-colored fabric that symbolizes the multifaceted and complex effect of exercises on the entire human body. According to another version, it was on cuts of brocade that the exercises of this complex were first recorded and sketched, and thus passed down from generation to generation, having survived to this day.
The creation of "Baduanjin" is attributed to many. According to one version, it originated in a Taoist environment, it is also called "Taoist energy exercises." Taoists practiced exercises to cleanse the internal channels of their body in order to open the channels for the free circulation of spiritual energy. But we will focus on a more official version, according to which it is believed that one of the most revered heroes of Chinese history to this day, Marshal Yue Fei, created several internal qigong exercises to improve the health of his soldiers. According to legend, there were originally "Twelve cuts of brocade", but after they were passed down from generation to generation for more than eight centuries, their number was reduced to eight.
Yue Fei in China is considered the creator of not only the “eight cuts of brocade”, but also two fighting styles: for example, masters of the Eagle style call him the founder of their direction, he is also known as the author of the internal fighting style Xingyiquan.
Marshal Yue Fei, who for many generations of Chinese was a model of absolute virtue, served during the Southern Song Dynasty - 1127-1279. The Song Dynasty was a period of turmoil, strife and war for China. Wars with the barbarians, the decline of trade, the decay of the morals of the ruling circles and the constant threat of famine, were a severe test for the lower strata of the population.
And it was during this period that a man appeared who demonstrated the purity of spirit and ideals and proved that honesty, loyalty and justice still exist. In peacetime, Yue Fei studied Chinese classics, and in wartime he showed himself to be a wise and fearless commander who skillfully fought against the enemies of his country. Marshal Yue Fei was born in 1103 in Henan Province, Tangyin County. Legends say that at the time of his birth, a sign happened: a huge bird landed on the roof from the sky and made a terrible noise. Yue Fei's father took this as a great sign, heralding his newborn son an unusual fate. Therefore, he gave his son the name Fei, which means “fly” in Chinese. The father believed that someday his son would fly like a bird to unprecedented career heights and become a great and noble person.
When Yue Fei was one month old, the Yellow River burst its banks violently. In order to save her son, his mother used a giant urn that acted as a small boat, thus saving herself and Yue Fei's life. But when they returned, it turned out that the house and all the property had been carried away by the river. So they were left in poverty and ruin. Yue's mother, being an educated woman, tried to raise and educate her son in noble ideals.
She had a huge impact on the life of the future marshal. Every day she taught him to read and write by drawing hieroglyphs in the sand. Although they had no money to pay for education, Yue Fei grew up to be one of the most educated youths in his village, few could match his erudition. Without maternal upbringing, her personal courage, without the ideals that she instilled in her son from childhood, Yue Fei would probably never have become the outstanding commander that he remained in the memory of his descendants.
He has always been a voracious reader and never stopped learning and learning new things. His favorite books were books on the history and theory of warfare. A great influence on the formation of Yue Fei as a marshal had a military treatise "Sunzi", popular today and translated into almost all languages ​​of the world. The future marshal spent a lot of time studying martial arts under the guidance of the scientist and martial artist Zhou Dong. It was a whole system that included hand-to-hand combat, weapon combat, archery and horseback riding, as well as combat tactics. Through continuous training, Yue Fei mastered everything taught by his martial artist Zhou Dong.
In 1122, when Yue was 19 years old, the country was at war, fighting against the nomadic Jin tribes invading from the north. During this period, Yue Fei decides to enlist in the imperial army to help his country. Over the years, the war-weakened Chinese empire was forced to pay tribute to the nomads to prevent their further invasion of the south. Having shown himself to be an outstanding soldier, in six years he becomes a general, and then a marshal of the imperial army.

During this period, all the accumulated experience and knowledge of martial arts obtained in youth are manifested. After taking command of the army, Yue organizes the systematic training of his soldiers in martial arts. And although many elements were included in the training of martial arts before, Yue Fei for the first time introduced compulsory teaching of wushu to recruits. And soon the troops commanded by Yue Fei were referred to as the "Yue Family Army".
The successful conduct of military operations by Yue Fei's troops can be explained by three reasons: strict discipline in the training of soldiers who honed their skills to perfection, and the training was at a highly professional level; secondly, Marshal Yue created a military unit with reliable and efficient management; and thirdly, he developed special sets of exercises for his army to improve health and maintain morale.
Under the leadership of a talented tactician and strategist, the army, as it moved north, won victory after victory. Moving north and reclaiming the once lost territories, Marshal Yue defeated more than one enemy army in battle until the enemies managed to bribe the first minister and the most influential figure in the corrupt imperial environment - Qin Kuai.
As a result of the betrayal, Yue Fei was poisoned and vilely betrayed by his own rulers. He died in prison in 1142 at the age of 38. For the next twenty years, he was considered a traitor. And only in 1166, when a new government and Emperor Xiao Zong came to power, justice was restored. Yue Fei's grave was moved to the shore of Xihu Lake, near Hangzhou, and two stone statues were placed opposite the grave - Qin Kuai and his wife, kneeling in repentance and shame for the betrayal. These statues are periodically broken by admirers of the hero Yue Fei and have to be replaced with new ones. Paying tribute to Yue Fei as a legendary hero, talented tactician and strategist, Emperor Xiaozong named him Yue Wumu, which means "Yue the savage warrior."
Thanks to Yue Fei, who, according to historians, was the creator of the Eight Cuts of Brocade, today we have the opportunity to practice this system of qigong exercises, designed to promote health and develop internal energy.

The simplicity of the proposed exercises from the Baduanjin system lies in the fact that, unlike other qigong systems, they are extremely accessible in terms of their movements, require a small area for practicing (they can be practiced even in a small city room), and, most importantly, at the first stages they do not require learning complex methods of concentration.
It should be noted that the correct position, calm breathing and reasonable relaxation of the body already provide proper qi circulation and a powerful healing effect. Regular practice of baduanjin significantly improves the tone of the body, relieves fatigue, and reduces the need for sleep. Baduanjin classes contribute to the regulation of metabolism in the body, which affects the reduction of excess weight. Baduanjin is widely used as a recovery complex for athletes after competitions, as well as people whose work is associated with high mental, intellectual and physical stress. Many scientists and artists study Baduanjin to give themselves an even greater impetus to creativity.
Psychologically, Baduanjin allows you to develop an amazing purity and calmness of consciousness - this is extremely necessary both for self-development and in everyday life.

The healing effect is the main reason why people appreciate the Baduanjin system and desire to study it. The basic principle of Baduanjin is “a calm serene heart plus a focused mind”, which gives the nervous system the opportunity to rest and, as a result, improves coordination of functions. various bodies body. Relaxation of the whole body, deep and natural breathing, smooth movements that are controlled by thought - all this leads to the harmony of "external" and "internal", clears the channels through which qi energy moves, blood and lymphatic vessels, improves the condition of the musculoskeletal and digestive systems.
The main content of the Baduanjin system is physical and breathing exercises combined with concentration. The healing effect of these exercises is based on the unity of the physical and mental functions of the human body, on the connection of consciousness and will with the work of muscles and internal organs. The pace of the exercises is slow and smooth, the amplitude of movements varies depending on the individual capabilities of the student, which makes it possible for people of a wide age range, including those with a very low level of physical fitness, to engage.
Adequate physical activity, regulated depending on the level of preparedness of those involved in the amplitude and pace of the exercises, creates a feeling of "muscle joy", stimulates active exercises, and improves functional fitness. With systematic exercises, there is a significant decrease in the deformation of the spinal column, an improvement in its mobility, strengthening of ligaments, bones, an increase in muscle strength, an increase in the range of motion in the joints, which is a good remedy prevention of osteochondrosis, radiculitis, arthritis. Studies by Chinese scientists have shown that those involved have an improvement in cardiac activity according to ECG data, blood pressure stabilizes, endurance to physical exertion increases and recovery processes after them proceed faster.
Scientists explain such changes in the health status of followers of the Baduanjin system using rhythmic diaphragmatic breathing in this system, which is harmoniously associated with a smooth alternation of tension and relaxation of the skeletal muscles, which in turn contributes to a more adequate blood supply to the muscles and internal organs, normalization of vascular tone. The abdominal type of breathing, which is used during exercise, contributes to more efficient ventilation of the lungs. Experimental studies showed that with regular exercises, the amplitude of movement of the chest, the elasticity of the lung tissue increase, functional state diaphragm, and, as a result, the vital capacity of the lungs, pulmonary blood flow, improves gas exchange in the lungs. Exercises have positive influence on metabolism. When exercising, the level of cholesterol in the blood of those involved decreases, which ensures the prevention of atherosclerosis.
Smooth movements require high concentration. This is a good exercise for the central nervous system. The movements are constructed in such a way that the rhythmic nerve impulses of the working muscles reflexively contribute to the establishment of a balance between the processes of excitation and inhibition in the central nervous system and thus have an additional calming effect. Rhythmic alternations of tension and relaxation skeletal muscle and diaphragms improve blood flow in the abdominal cavity, normalizing intestinal motility, eliminating congestion in the liver.
An essential feature of this system of exercises is the harmonious training of all body systems, including the central nervous system. It promotes concentration, memory development, the ability to manage one's physical and mental state, which makes it possible to classify Baduanjin as one of best options motor psychoregulation.

The concept of qi is basic to all Eastern culture. Without touching on its meaning in detail, here we will only talk about a few points that you need to know when practicing baduanjin.
Qi does not have an exact match in Russian and assumes several meanings: internal energy, air, breath, and even mood. One way or another, we are talking about the energy substance that fills our body. The most important quality qi is that it can be wasted (for example, during hard work, great physical exertion or illness), replenished (through breathing and meditative exercises, proper lifestyle, certain nutrition), come into a state of imbalance, harm the body (with anger, any strong feelings and experiences), to be oppressed (with a long sleep or vice versa, lack of sleep, when overeating), etc.
When a person feels what is usually referred to as "low energy", in the Eastern tradition it can be explained in terms of "lack of qi" or "oppression of qi". Any disease, therefore, is caused by an imbalance of qi in one or another part of the human body. Therefore, the most important task of any Eastern healing system is to bring qi into a state of peace and harmony.
According to the traditional concepts of Eastern medicine, qi circulates in the body (and fills it) through certain energy channels or meridians. In a healthy body, qi circulates freely in the body without the slightest delay, however, in the event of illness or some kind of ailment, so-called "delays" in the free circulation of qi occur. This can be due to any disease, for example, and excessive mental stress, overwork and other factors.
Baduanjin classes at the first stage are designed to eliminate imbalances various types in the circulation of qi, and in the following stages to promote the accumulation of qi in the body.

Here is an excerpt from the book.
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Denis Bykovskikh/LIVE!

Qigong gymnastics for beginners: a comprehensive solution to various problems

Qigong for weight loss? Yes! Yes! But not only. Qigong solves a variety of problems. And even within the framework of the simplest set of exercises for beginners.

Qigong is a holistic system that strengthens the entire body. At the same time, it also solves local problems: it normalizes the work of one or another organ, helps to get rid of back pain, lose extra pounds.

There is an idea about the movement of qi energy through the channels or meridians, penetrating the entire human body. Influencing them externally, we improve the flow of qi and affect the functioning of the whole organism. Of course, if you practice qigong regularly.

Below, it is desirable to perform every day. Morning, afternoon or evening, whatever suits you. If you can't do it every day, you can do it two or three times a week. Yes, at least once, say on Tuesdays. The main thing is to build your own system and not violate it anymore - do not miss your Tuesday in any case.

Qigong gymnastics: basic rules

The main principle of qigong: when doing exercises, consistently load the muscles, moving from the legs to the head or vice versa.

One more rule: work out all parts of the body with equal intensity. This is necessary in order to balance the energy in the upper and lower torso.

Pay special attention hip joint, which can be called the most stagnant zone of our body. Because of the clamps in it, the blood does not circulate well between the upper and lower parts of the body. And because of this, various vascular problems and diseases arise, from numbness of the hands and feet to hypertension. It is also important to carefully work out the spine, because when seated life, which most of us lead, it has a serious load.

Qigong exercises: breathe properly

Qigong is primarily respiratory gymnastics, so when performing even the simplest set of exercises, you need to follow the breathing technique. Proper breathing is necessary for a uniform load on the heart and the full enrichment of blood with oxygen. Performing qigong exercises, breathe deeply and evenly, distribute inhalation and exhalation, as indicated in the description.

Qigong Gymnastics: Exercises for Beginners

The dragon rocks the cradle

Initial position. For the following two exercises

1. Inhale as you rise on your toes, as you exhale, roll onto your heels. Try to do this movement without bending your knees. Gradually increase the amplitude, each time rising higher on your toes. Do 10 reps.

The dragon is dancing

Initial position. For the next two exercises, stand straight with your feet together and look straight ahead.

1. While inhaling, sit down and place your palms on your knees. As you exhale, straighten your knees, pushing them back. Repeat the exercise, each time trying to sit deeper. Do 10 repetitions.

The crane comes out of the water

Initial position. Stand straight, feet shoulder-width apart, look straight ahead.

1. While inhaling, lift your leg and pull it with your hands to the body. Lower as you exhale. Repeat with the other leg. Do 5 reps on each leg (10 total).

The snake is dancing

Initial position. Stand straight, feet shoulder-width apart, look straight ahead. Fold your palms behind your head as shown in the photo. Pull your elbows as far back as possible.

Perform a slow circular movement of the hips to the right: half a circle on the inhale, half a circle on the exhale. Repeat on the other side. Perform 5 circles to the right and left.

The dragon flaps its wings

Initial position. Stand straight, feet shoulder-width apart, look straight ahead.

While inhaling, bring your shoulders forward as much as possible and, without relieving tension, move them up. As you exhale, take your shoulders back and then lower them down. Do the exercise in reverse side. Do 10 repetitions, alternately rotating your shoulders back and forth.