Eight qigong exercises. Chinese qigong gymnastics is the path to a healthy body and spirit. Qigong gymnastics: basic rules
Qigong is an ancient Chinese healing practice that combines breathing techniques and postures to connect the mind and body. It is perceived as internal, focusing on health through meditation and concentration, or external, giving the ability to destroy bricks and boards with the edge of the palm. In the word “qigong”, qi means the vital energy that flows throughout everything in the Universe, gong means the development of a skill. In other words, qigong is the ability to cultivate energy.
Warming up
Wear loose clothing that you feel comfortable exercising in. Do some stretching exercises for a simple warm-up. Move your arms, legs, torso. Beginners in the practice of qigong are advised not to rush: spend 10-20 minutes a day learning several exercises and poses, and not do the whole complex at once. Mastering correct positions and posture takes a lot of time. Be patient and don't force the workout.
Get into beginner's pose. This is the main position from which you will perform all other movements. Place your feet shoulder-width apart with your toes slightly inward. Relax your knees, lift your chest and chin slightly, and tighten your hips. It's like sitting on a high chair.
To stimulate the flow of energy called qi or chi, use the following warm-up exercises. The movements will regulate your breathing, clear your mind and help you focus.
- "Awakening of Chi" Raise your arms to chest level and lower them.
- "Show of hands." Raise your arms to your chest, hold with your palms up, and return to the starting position.
Exercises for the upper and lower back
For the upper back:
- "Holding the sun in one hand." Make a series of movements, shifting your weight from your right leg to your left and back again. At the same time, swing your arms clockwise.
- "Rowing on a quiet lake." Place your hands near your chest, palms facing out, and lower them to waist level. Spread your shoulders wide and then squeeze them together. Repeat 5 times.
For the lower back:
- "Scooping the sea and looking to the horizon." Bend over. Imagine scooping up sea water with your palms and lifting it into the air. Stand up straight. Repeat several times.
- "Looking at the Moon." Take a couple of steps, turn your upper body as if you want to look at the moon.
Exercises for the entire back
- "A bird spreading its wings." Raise your hands into a position of surrender. Then lower slowly, bending your legs for a light squat. Bring your arms together in front. Spread them wide and erect. Get up. Keep your head tilted back slightly and your gaze directed to the sky.
- "Flight of the Eagle" Slowly move your arms like an eagle's wings using qigong breathing techniques.
- "Autumn Wind" Move your arms from side to side, stretching your back muscles.
- "Hands of the Cloud." Similar exercise. Relax your hands. Rotate at the waist, allowing your upper limbs to move in circles.
Thousands of different styles of qigong are practiced throughout the world. Each one combines exercise, breathing techniques and concentration. Benefits of qigong include reducing stress levels, reducing joint pain, and improving heart health and overall well-being. The listed exercises for every day will help you stay in shape.
Energy deficiency, especially in the cold season, occurs when the balance of yin-yang (feminine and masculine) in the body is disturbed - this is what Eastern medicine says. Women often experience a deficiency of yang (activity, warmth) - this explains lethargy, lack of strength, and chilliness. And in men who work a lot and hard, on the contrary, there is a deficiency of yin (relaxation, coldness), which leads to high blood pressure, headaches, insomnia, overexcitation, and aggression. When the two principles are in balance, people are not influenced by climate and atmospheric pressure.
Factors that influence the yin-yang balance in the body:
- Food. The body spends additional fuel on the assimilation of processed foods (sausages, sausages, canned food). But cereals, vegetables and fruits, natural fish and meat serve as sources of energy (these are yang foods).
- Dream, the regime of which most of us violate, is also a strong energy factor.
- Ecology and location. There are physical signs of “unfavorable zones” - cracks on the walls, faults from the asphalt to the earth’s crust, ravines, hollows: the human condition worsens in such places.
- Intoxication and contamination of the body, liver dysfunction due to alcohol and nicotine.
What needs to be done to restore health, to find a stable state of the nervous system, a harmonious state - yin-yang balance? Firstly, try to bring all of the above factors back to normal. Secondly, find a suitable health system for yourself.
One of them, Qigong- a comprehensive healing system that works with breathing, with the energy of the surrounding space, teaching energy self-regulation. Qigong makes it possible to influence not only the physical, but also the psycho-emotional state.
Especially for readers of DO, a unique health complex is shown and commented on Igor Roganin, Doctor of Chinese Medicine, acupuncturist.
Complex “Baduan Jing” (“8 pieces of brocade”) It has a strong healing effect, and more importantly, it is accessible for self-study.
Eight qigong exercises: video and photos
Execution conditions:
- a place where no one will disturb
- comfortable air temperature
- well ventilated area
- Casual clothes
- at least an hour after eating
Restrictions:
5th and 6th exercises - for high blood pressure, intervertebral hernias; 4e and 8e - for cholelithiasis and urolithiasis.
The starting position is the rider's pose: legs slightly wider than shoulders, slightly bent at the knees, back straight, arms down along the body, gaze directed forward.
1. Two hands push the sky.
As you inhale, raise your arms in front of you, palms up, almost touching your body. Gradually turning them towards you at face level and then above your head with your palms up. The gaze is directed to the hands. Pause for a moment, stretching upward. As you exhale, lower your arms to your sides, palms down. Repeat 3-5 times.
2. Draw the bow, aiming at the hawk.
As you inhale, clench your hands into fists (without straining), while simultaneously raising them to shoulder level. As you exhale, move your right hand to the side, pointing your index finger up and moving your thumb away, “stretching the bow.” The left hand is clenched into a fist and “holds the bowstring.” Look at your index finger. Pause for a moment in this position with your right arm fully extended. The “shot” has been fired. As you inhale, bring your hand closer to your chest, unclenching your hands. Exhaling, lower your arms down. Make 3-5 “shots” to the right and left alternately.
3. Raise your hand.
As you inhale, raise your arms, palms up, to shoulder level. Then turn your palms down and exhale, lower them a little, as if pressing down a small ball. Turn your right palm away from you and lift it above your head as you inhale (palm up, fingers to the left). At the same time, lower your left hand along your left side, as if stretching a rubber band with both hands (palm down, fingers forward). Hold for a moment and exhale, lower your right hand in front of you. 3-5 times with each hand.
4. Look back.
This exercise is very similar to the previous one, only here the alternate raising of the arms while inhaling is accompanied by turning the body to the side, the gaze is directed back (towards the hand that is below).
5. Shake your head and straighten your tail.
Step your right foot to the side and place your hands on your hips. Keeping your back straight and leaning on your back, rotate your body to the right. 3-5 rotations alternately in each direction.
6. Two hands hug your knees.
As you inhale, raise your arms above your head, bending slightly back and stretching upward. Exhale and slowly bend forward, keeping your back straight. Touch your hands to the floor (or your legs where you can reach without much strain). Hold the position for 2-3 seconds and slowly straighten while inhaling. Standing up straight, exhale while squatting lightly. Drop your hands down. 3−5 tilts.
7. Look angrily at your fist.
Raise your hands to chest level, clenching them into fists and accompanying this movement with an inhale. Exhaling, straighten your right arm at the elbow, moving your fist forward. Look at the fist not with an aggressive, but an unyielding gaze, with your eyes wide open. The left hand, clenched into a fist, moves towards the left thigh. As you inhale, bring both fists to the middle of your chest, then, with your palms open, lower your arms down as you exhale. 3−5 times, alternately.
8. Raise and lower your heels.
From the starting position of your hands behind your back (one on top of the other at the level of the lower back), while inhaling, slowly rise onto your toes. Stay in this position for a moment and, relaxing your body, exhale and lower yourself, lightly hitting your heels on the floor. A slight vibration from the impact should permeate the entire body. Don't hit too hard, it's not helpful. 3−5 lifts.
Eight Chinese Qigong Exercises: Video
Also watch the “Eight Qigong Exercises” video to make it clearer how to perform the “Baduan Jing” (“8 pieces of brocade”) complex.
PHOTO: GettyImages/Fotobank.ru, DO archive
The Eight Exercises of Tao Qigong are movement and breathing exercises created by the ancient Chinese culture of immortality. They help people gain experience about their own body, sense the origins of energy and bodily fluids, and understand the strengths and abilities of their body.
Through various forms of movement, the newfound chi energy, or life force, can be strengthened as a result of:
- healing of bodily ailments;
- strengthening the body;
— increasing immune defense;
- life extension;
- rejuvenation of the body.
All this has a positive effect on a person’s figure and appearance.
Qigong stimulates hidden abilities and develops the body's self-healing powers.
Qigong exercises give the body greater strength and vitality, and provide an increased level of performance and health.
Breathing methods:
- Inhale - peace; flow of energy and awakening of self-healing abilities; energy circulates in a counterclockwise direction.
- Holding your 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”, nervous system and lymph gland system; energy circulates in a clockwise direction.
STARTING EXERCISE: “Blowing the fire in the oven” (81 repetitions).
Straightens the spinal column and torso, activates the pelvis and blood circulation, achieving harmony of sexual energy.
Initial stance: feet shoulder-width apart, toes turned slightly towards each other, knees lowered (half-squat position), arms along the body.
- Turn (lean back) counterclockwise and exhale through your mouth. Look at your left heel. Relax your pubococcygeus muscle.
- Return to the starting position, look up and inhale slowly through your nose until your stomach moves up. Tighten your pubococcygeus muscle.
— Turn clockwise (lean back) and exhale through the mouth. Look at your right heel. Relax your pubococcygeus muscle.
FIRST INTERMEDIATE EXERCISE: SHAKENING THE PALM TO RELAX THE INTERNAL ORGANS AND MERIDIANS: “CONTROLING THE FIRE IN THE OVEN.”
— concentrate on the “lower Tan Tien” point (a palm’s distance below the navel). Spread your feet with your toes inward and press them firmly into the floor.
- Shake your hands vigorously for 15 seconds until you feel vibration in your toes. Arms should be extended; shake them starting from your wrists.
- lower your straightened arms down so that the spent energy drains from them (you will feel a tingling sensation in your fingertips). Repeat the exercise again for 15 seconds.
SECOND INTERMEDIATE EXERCISE: TORSO EXTRACTION - “THE GOLDEN DRAGON IS EXTENDED INTENSIVELY TO DISTRIBUTE THE NEWLY DISCOVERED QI ENERGY IN THE BODY.”
The correct position is: the head is pointing north and the legs are pointing south.
— while lying supine on your back, inhale through your nose for 5 seconds.
- raise the tips of your toes up, and throw both arms back in a wide gesture. In this case, the fingers should be straightened.
- tighten the pubococcygeus muscle.
- inhale - rest and acquisition of new energy for the body.
- hold your breath for 10 seconds.
- Fully extend your legs and toes.
- connect your thumbs.
- Extend your toes as far as possible.
- continue to squeeze the pubococcygeus muscle.
- holding your breath 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 pubococcygeus muscle.
- exhale - relaxation and detoxification of the body.
EFFECT OF THE EXERCISE “GOLDEN DRAGON STRETCHES INTENSIVELY”:
- reveals the energy cycles of the three meridians and distributes the newfound energy: in the lungs, large intestine, stomach, spleen, pancreas, heart, small intestine, bladder and kidneys, in the circulatory system and sexuality, gall bladder and liver;
– activates the endocrine system, lymphatic and nervous systems and allows you to achieve relaxation of the body.
POSITIVE EFFECTS FROM THE INITIAL EXERCISE “STARTING A FIRE IN THE OVEN”:
— when making the first rotations of the body, you may hear a crackling or clicking sound 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, body turns stretch (straighten) and relax the spinal column, which in turn releases nerves that are pinched as a result of muscle tension or lack of exercise. Pinched nerves can cause significant pain;
— important energy channels running along the spinal vertebra are re-opened, which ensures a free flow of energy between the roots (base) of the sacral region and the “brain flower” (pituitary gland);
- a measure against “morning heart attack and stroke”;
- the exercise strengthens the hips, lumbar region and upper body. It helps eliminate curvature of the spinal column, as well as stiffness of the hips and sacrum. It also promotes healing from neuralgia and other nervous disorders;
- exercise strengthens the nerves, central, peripheral and autonomic nervous systems, lymphatic system and seven glands (endocrine system, triple heater meridian);
- exercise activates the liver, vision and gall bladder, and also supports weight loss, preventing stagnation 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 serious neuritis, as well as for displacement and rupture of spinal discs;
- exercise straightens the heel tendon, strengthens balance and prevents systemic dizziness.
This exercise should be performed several times a day as a preventative measure, because an ounce of prevention is worth a pound of cure!
As a result, this exercise generally improves metabolism.
People who perform 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 you go 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 with your feet shoulder-width apart, toes pointing inward;
- rub your palms tightly against each other until they become hot;
- place your left hand on the navel;
- massage counterclockwise over the solar plexus area from the outer left edge to the inner right;
- repeat the massage, repeating ever-decreasing circular movements;
— thus perform 5 circles of 36 repetitions (180 massaging movements);
- begin to massage the relaxed abdominal wall with your right hand in small and ever-increasing circles clockwise;
- Thus, perform 5 circles of 36 repetitions (180 massaging movements).
Effects of the exercise:
— you create a reservoir of thermal energy in the solar plexus, which is responsible for detoxifying and cleansing the body, as well as increasing the level of sexual energy;
- intestinal massage, relief of stomach pain;
— intestinal function is stimulated;
- the absorption of water (liquid) in the small and large intestines is normalized, especially in cases of constipation or diarrhea;
- abdominal circumference decreases and body weight decreases;
- the formation of edema in the abdominal area is reduced, pain is reduced, abdominal bloating and bad breath are eliminated;
- heart function improves because the load on the heart gradually decreases;
- blood vessels are strengthened;
- blood pressure normalizes;
- shoulder muscles relax more;
- in the evenings, abdominal massage promotes good sleep, because it strengthens blood circulation in the abdominal area, relieves heaviness in the head and brain.
2. QUICK MASSAGE OF THE ABDOMINAL MERIDIAN.
SUBSEQUENCE:
- rub your palms vigorously and place them on the right and left under the costal arch;
- concentrate on the feeling of warmth that permeates the tissue being massaged;
- 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.
- ensuring a large flow of energy into the lower abdomen; strengthens the sexual center and has an effect on the pituitary gland (distribution of hormones);
- helps with sexual disorders, bloating and constipation;
— very effective for chronic disorders of internal organs and peristalsis disorders;
— 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 the kidneys, adrenal glands 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. The arms are positioned freely along the body;
- relax your muscles and look straight ahead in front of you. Smile and imagine feeling young and fresh. 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 entire body;
— during swaying, the soles of the feet should rest firmly on the floor and pick up the rhythm of the exercise like a spring. Wave-like swaying is performed only by the knee joints;
- no need to control your breathing.
2. SEQUENCE OF THE EXERCISE:
— you should place your feet shoulder-width apart and keep your body straight;
- transfer your body weight to the soles of your feet, bend your knees slightly and relax your body;
- arms hang freely along the body;
- the mouth smiles slightly, 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. The 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, moves the arms. As you raise your shoulders, your heels will also lift slightly (the right heel with the right shoulder, and the left heel with the left). Continuous rotation of the upper part of the body compresses the internal organs, allowing the release of used oxygen and the absorption of fresh oxygen.
SHAKENING THE PALM AND DISTRIBUTION OF QI.
EFFECTS OF THE SECOND ENERGY EXERCISE:
— the meridian shaking exercise is considered a special exercise for the kidneys;
— strengthens the immune defense mechanism in connection with the thymus gland;
- rejuvenating effect;
- has the most noticeable effect on skin metabolism. The skin acquires a pink tint and signs of good blood circulation;
– prevents the formation of wrinkles and even eliminates deep wrinkles;
- helps remove tear sacs and dark circles under the eyes from the face;
- this exercise fights excess weight; fat deposits in the peritoneum, thighs and pelvic area are effectively destroyed. However, such results can only be achieved by doing this exercise twice a day;
- the shaking exercise resolves all internal adhesions and ulcerations of the connective tissue. This cleansing of connective tissue perfectly refreshes the body, regardless of the age and gender of the person;
- blood circulation in the body is stimulated;
- new energy and the flow of vitality can again freely enter the body;
— the immune system and 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 eliminated through the excretory organs, primarily through the skin.
THIRD ENERGY EXERCISE: “DRAGON PALACE” (strengthening exercise to restore vital energy 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;
- Place your hands on your hips, pointing your thumbs back. This pose further stimulates the gallbladder and bladder meridian;
- while pushing the pelvis forward, exhale sharply and spontaneously. Tighten the pubococcygeus muscle;
- inhale through the nose, pelvis back, relax the pubococcysus muscle.
PART 2: “PALACE OF THE RED FIRE DRAGON” (81 times).
Subsequence:
- inhale. Rotate in a counterclockwise direction to the right;
- exhale. Thrust of the pelvis in a semicircular movement in the forward direction with a straight back;
- inhale. Rotate in a clockwise direction to the left;
- the head, shoulders, legs should not follow the body.
— increasing the flexibility of the pelvis and lumbar region;
— activates the circulation of energy between the legs and lower body;
- helps with complaints about blood circulation, varicose veins and cold legs, as well as sciatica and neuralgia complaints and pain in the lumbar region;
- Very effective in relieving constipation.
PART 3: “PALACE OF THE GREEN JADE DRAGON” (81 times).
Subsequence:
- powerfully “throw” your pelvis forward and inhale deeply through your nose, keeping your back straight. Compression of the pubococcygeus muscle;
- carefully move your pelvis back, not allowing your upper body to protrude forward too much. At the same time, exhale through the mouth. Relax the pubococcygeus muscle.
SHAKENING THE PALM AND DISTRIBUTION OF QI.
FOURTH ENERGY EXERCISE: “Praying Mantis” (5 minutes, preferably 2 times a day).
Subsequence:
- squat down with your feet shoulder-width apart;
- press your elbows to the inside of your knees and fold your palms as if for prayer;
- inhale through your nose, bend your stomach forward, hold your breath for 5 seconds;
— the soles of the feet should fit snugly to the floor;
- spread your knees with your elbows;
- concentrate on the tension of the pubococcygeus muscle;
- exhale - relax the pressure of the elbows, draw in the stomach deeply, relax the pubococcysus muscle;
- inhale - tongue on the gums and palate;
- exhale - tongue behind the lower row of teeth;
- Every time you press your elbows to your knees and at the same time tense the pubococcygeus muscle, the qi of the genital organs moves up to the head and supplies the brain with life-sustaining cerebrospinal fluid.
SHAKENING THE PALM AND DISTRIBUTION OF QI.
- squatting straightens the muscles of the calves and thighs and promotes balance;
- makes defecation easier. Squatting puts pressure on the small intestine, which speeds up the movement 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 pose promotes increased blood circulation in the abdominal area, 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, gall bladder and liver;
- helps with frigidity, menstrual pain, cramps or excessive menstrual bleeding;
- can be performed on pregnant women, as it “opens” the pelvic area and helps facilitate 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 twice as wide as your shoulders;
— move the pelvis forward, inhale, tongue on the gums, tense the pubococcygeus muscle;
- carefully move the pelvis back, exhale, place the tongue behind the lower row of teeth, relax the pubococcygeus muscle;
- straighten up slowly.
SHAKENING THE PALM AND DISTRIBUTION OF QI.
- straightens the muscles of the calves and thighs and helps achieve a state of balance;
— relieves stiffness of joints in the pelvis and lower back;
- improves blood circulation in the extremities, and especially in the sacral region;
- increases blood flow to the toes, feet and legs;
- improves blood circulation in the abdominal area and helps 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, and stomach. Spleen, pancreas, gall bladder 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 helps facilitate childbirth.
SIXTH ENERGY EXERCISE: “A FERIOUS TIGER TURNES INTO A HUMBLE CAT” (36 times, sacral pump, activation of the power of the snake).
Subsequence:
- get on your hands and knees. Straighten your arms and keep your back parallel to your legs;
- inhale through the nose, raise your head, pull it into your neck, press your lower back downward so that your back “sags” a little, tense the pubococcygeus muscle, hold your breath for 3 seconds;
- exhale through your mouth, hang your head down, look at your sternum, arch your back upward (like a cat), relax your pubococcygeus muscle, hold your breath for 3 seconds.
SHAKENING THE PALM AND DISTRIBUTION OF QI.
- thanks to the rotation of the pelvis, the spinal column bends and extends in both directions, which relieves pressure on the intervertebral discs;
- has a beneficial effect on the entire spinal column, especially on the sacral area. 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 energetic exercise strengthens the uterus, promotes deeper breathing for mother and child and relieves tension in the lumbar region. It is especially relaxing during contractions and is useful for 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 side by side, in front of your body;
- intensively rub the soles of your feet against each other until they become warm, and then place 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 feet;
- with the soles of your feet still touching, pull your heels as close to your pelvis as possible;
- now swing both hips at the same time. The upper body should remain straight while performing the exercise;
- Gently straighten your back and slowly return to a sitting position (60 seconds).
SHAKENING THE PALM AND DISTRIBUTION OF QI.
— the position of the body while swaying 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 into the cerebral hemispheres;
- the feet, knees and hips relax, and the nervous system of the lower body is strengthened;
- stimulates the kidney, spleen and liver meridians, which leads to stimulation of the genital organs along the inner sides of the legs;
- exercise regulates sexual dysfunctions;
- helps with menstrual disorders (cramps), heavy menstrual bleeding, cures frigidity;
- the exercise is suitable for pregnant women, as it opens the pelvic area and makes childbirth easier.
FINAL EXERCISE: “CURE FROM HUNDRED ILLNESSES” (49 times; “swinging dragon yin”).
- this exercise is ideal for bringing blood pressure into a harmonious state, as well as maintaining energy balance in the body, stabilizing the spinal column and activating sexual energy. It helps develop the strength and acuity of a person’s perception.
Subsequence:
- stand straight, place 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 “sink” down slightly;
- Raising your heels, inhale lightly through your nose. Tighten your pubococcygeus muscle and press your chin toward your throat. At the same time, forcefully stretch all your fingers down;
- Slowly sinking onto your heels, exhale lightly through your mouth. Relax the pubococcygeus muscle. Keep your head straight, relax your fingers.
SHAKENING THE PALM AND DISTRIBUTION OF QI.
- reaches the kidneys through “swinging” movements. Through these movements, the source of energy is cleansed and opened again, 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 areas of the ankles;
- pain in the skin and bones;
- cramps in the calves;
- pain in the popliteal cavity;
- pain in the hips;
- varicose veins and burst small blood vessels;
— skin problems along the entire renal meridian;
- eczema and fungal infections in the groin and genital area;
- 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 removal of toxins in the large intestine;
- imbalance of the diaphragm and solar plexus;
- breast problems;
- neoplasms in the breast;
- heart problems and circulatory problems;
- feeling of tightness in the chest;
- asthma and a feeling of congestion in the lungs;
- complaints about throat and cough;
- dry tongue;
- thyroid disorders;
- pain in the area of 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.
Qigong training manual. The manual is a training program in which the technology of teaching the basic complex “Baduanjin” - “Eight cuts of brocade” - is presented in great detail, including the smallest nuances of performing movements. The manual is intended for a wide range of readers who want to master a system of exercises, rooted in the depths of traditional Chinese culture, “from scratch”, without prior preparation.
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Year of manufacture: 2008
Participants: Xuyi Mingtang, Tamara Martynova
Format: AVI
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Password: hunter73
Description: Collection of materials on Zhong Yuan Qigong.
Taoist master Mantek Chia "Dantian Qigong. Opening of Kua"
Genre: educational
Duration: 00:55
Russian language
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Video file size: 700 Mb
Description of the video course: Dantian is the basis of the entire human energy system. Dantian is a reservoir of energy in the body. By storing energy in the dantian, we can access it at any time. If this is not done, the QI is dissipated and cannot be used. Therefore, the dantian is called the “Ocean of Qi”. According to the theory of Chinese medicine, when the “Ocean” is full, energy begins to flow into eight special “miraculous” meridians.
Tan Tien Qigong provides the basis for most Healing Tao practices, especially Iron Shirt Qigong, Tai Chi Qigong, and meditation. Technology feeds our original power.
Download from turbobit.net Tan Tien Qigong. Opening Kua (700Mb)
Download from depositfiles.com Tan Tien Qigong. Opening Kua (700Mb)
Closed Yoga Practices 1- 3 DVDAuthor: Alexey Skubko
Manufacturer: ІЄROGLIF
Year: 2007
Duration: 00:40:09 + 00:33:05 + 00:48:33
Quality: DVDRip
Format: MP4
Russian language
Size: 452.75 MB
Part 1: Uddiyana Bandha; Nauli Lauliki “Pulling the abdomen inward and raising the navel is called uddiyana bandha. This is the lion defeating the death elephant.” “Nauli is the main purification practice in Hatha Yoga. It ignites the digestive fire, eliminating indigestion and all disturbances in the doshas, and also gives birth to happiness.”
Nauli is also called “iron shirt”. This is manifested in the highest resistance of the body and its energetic framework to any aggression, be it physical or energetic aggression. Especially the Nauli practice is indispensable for those who practice winter swimming or study Tibetan system of activating thermal energy “tummo”. When using the Uddiyana-Nauli complex, it is much easier to enter a meditative state and harden the body without stress from the cold, without causing any harm to the body. This occurs due to the thermal energy generated in the area of the center of the abdomen (in the area of samana-vayu) and distributed throughout the body. This is the beginning of mastering the practice of “tummo”, so carefully protected by Tibetan yogis.
Part 2: Trataka; Karna Dhauti; Simhasana, Khechari Mudra ...A system of sequential training in little-known yogic techniques: exercises to activate the energy of Udana Vayu, Trataka, Karna Dhauti, facial massage, Simhasana, Khechari Mudra, neck work, skin work, shaking.
Part 3: Maha Vraman Pranayama. Training in the ancient practice of “Maha Vraman Pranayama” described in yogic and Taoist literature. We are talking about special breathing exercises performed while walking to enhance energy potential and endurance, as well as to achieve altered states and maintain awareness in these states.
The training is conducted by yoga master Alexey Skubko.
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(452 MB)
Year of manufacture: 2010
Country: Tibet - Russia - Moldova
Duration: 29 min + 45 min
Quality: DVDRip
Video: XviD, 640x480 (1.33:1), 25 fps, XviD build 50 ~920 kbps avg, 0.12 bit/pixel
Audio: MP3, 44.100 kHz, MPEG Layer 3, 2 ch, ~128.00 kbps avg
Format: AVI
Size: 554 MB
Description: Film 1. Lama Yonten Gyaltso's story about Kalachakra, about types of meditation, about long-term meditation that can stop kleshas, about the right intentions and motivation when exploring the mind during meditation. That the object of meditation can be mantras, texts or images, as well as all living beings.
- Lama Yonten Gyaltso. Representative of the Jonang tradition in Russia and the CIS.
- Kalachakra practice. Exploring your mind. Objects for meditation.
- Shine and lha-tong. The concept of emptiness. Ignorance. Wisdom. Meditation techniques.
- Meditation on the image of Buddha. Exploring the mind during meditation. Working with thoughts. Meditation experience. The power of meditation.
- Conditions for meditation. The basis of the mind.
- Pose for meditation. Six rules for correct posture. Channels and chakras during meditation. The connection between breathing and consciousness.
Film 2. In the summer of 2010, Lama Yonten Gyaltso conducted a retreat in Moldova on the topic “Shamatha, Vipashyana and the six yogas of Naropa.” There, an amateur camera filmed the practice of Tibetan healing yoga, which was performed during the 4th meditation session (instead of Phowa).
| Download from turbobit.net | Download from depositfiles.com |
| About meditation (212 MB) |
About meditation (212 MB) |
| Practice of Tibetan yoga qigong (341 MB) | Practice of Tibetan yoga qigong (341 MB) |
Trul-khor with Geshe Rinchen Tenzin. Forms of Tibetan yoga movement practice Country Russia
Year of manufacture: 2008
Language: Tibetan, Russian
Translation: Professional (one-voice)
Duration: 00:31:17
Quality: DVDRip
Format: AVI
Size: 300 MB
Description: Trul Khor is similar in many ways to Sikh kundalini yoga in the tradition of Yogi Bhajan, with its dynamic kriyas and special emphasis on breathwork techniques. Breathing techniques affect the human energy system deeper than movement, harmonizing all five elements, as a result of which the practice of trul-khor contains unlimited potential for healing and balancing the body, mind and spirit. It does not require exceptional strength or flexibility, but it quickly restores the flow of prana, which is then used for meditation, clearing the mind and helping to achieve a transcendental state of consciousness.
It is important to understand that the main goal of this in-depth work is not only physical recovery, but also the harmonious development of a person, necessary to achieve a state of “natural mind”. Therefore, trul-khor is a regular practice that requires constant training with a teacher. In Tibetan yoga, physical movements are necessarily combined with the recitation of mantras and meditations, which are part of every lineage of tradition. Yoga classes harmonize the nervous system, which allows a person to quickly achieve a state of relaxation, while teaching him concentration and awareness. The value of Tibetan yoga lies both in its limitless possibilities and in the fact that it is part of the spiritual practice transmitted in the tradition of Tibetan Buddhism
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Today, only the lazy do not engage in Eastern practices. Some people like yoga, some devoutly meditate day and night, some use all kinds of breathing techniques, but Zhong Yuan Qigong still remains on the sidelines, although in our country this practice has been taught to everyone for more than 20 years, about They write books about this practice, make videos and conduct entire seminars!
Today I will tell you what qigong breathing exercises are and how it can be used by beginners. I started my acquaintance with Tai Chi Qigong by finding lessons with Lee Holden, but you can use video lessons with any trainer.
History of Zhong Yuan Qigong
What is encrypted in the name of the Zhong Yuan Qigong practice? In Chinese, this word consists of two words - qi, which can be roughly translated as positive energy, and gong - work. That is, this working with energy. However, the word qi has many meanings, and many of them are related to air, breathing. So, Zhong Yuan Qigong is a breathing and movement practice that is aimed to improve the body's health.
Previously, in Taoist monasteries, monks practiced a special set of Tai Chi Qigong exercises, which helped them maintain health for many years, and also enlightened the mind and strengthened the spirit. This gymnastics Tai Chi Qigong was also called yoga of Taoist monks.
In the last century, the Zhong Yuan Qigong complex was developed on the basis of Taiji Qigong. By the way, the whole set of Tai Chi Qigong exercises, according to experts, is not just health-improving qigong gymnastics, but rather one of the components of internal alchemy - in Taoist teachings this is the path to longevity (and if you’re lucky, to immortality).
It would seem that qigong classes lead to longevity, because there are many gymnastic exercises besides taiji qigong, thousands of people practice them, and the overall mortality rate in the world is not decreasing. In fact, qigong is self-healing complex, which affects not only the physical body, but also the soul.
Working with energy practices has a positive effect on the general condition of the body (this is especially evident in older people), and on the mental state, and even on behavior. The quality of life changes, the person becomes happier.
Where to begin
Is there any qigong for beginners? Of course, there are qigong exercises that even the most unprepared person can perform. This could be morning exercises or just relaxation (you can turn on the video and repeat after the instructor). It’s worth trying it for yourself, 15-minute qigong for weight loss will help tighten your tummy, improve your well-being, or simply solve some problems with your well-being.Chinese qigong gymnastics for beginners is a simple 15-minute complex that can be performed at home.
Prepare for classes and get started. Choose comfortable clothes (it is especially important for women to choose comfortable underwear; it is best to use sports underwear). Find video lessons that you like - such that the instructor talks about each Zhong Yuan Qigong exercise and explains how to perform it correctly.
This can be your morning practice, or use qigong for weight loss - it all depends on you, but if you use a video with one trainer, then it is better not to dilute it with another - they may have a completely different approach to taiji qigong.
Exercises for beginners
The basic principle that Zhong Yuan Qigong professes is that the movement of the flow of energy must be carried out down up. Qigong classes should be conducted in such a way that the energy moves gradually - either from bottom to top or from top to bottom.
You cannot alternate exercises for the knees with exercises for the cervical spine - everything must be done sequentially.
The next rule of Zhong Yuan Qigong is that all parts of the body should work equally intensely. You should not do exercises only for one part of the body (even qigong for weight loss is designed in such a way as not to upset this balance). It is best to watch video lessons - a 15-minute video contains both reminders of the rules and basic exercises. Once you have learned qigong for beginners, you can move on to the next level. taiji qigong.
Qigong is especially important for the spine - the fact is that the lower spine is the most problematic area of our body in terms of various stagnations (energetic and quite tangible). Due to the low mobility of this part of the body, health problems arise - in women it can be various lady troubles (due to lack of blood supply).
Your back may also hurt, your arms or legs may go numb, you may experience some unpleasant and painful sensations every day, even if you are a healthy person - and you can get rid of this by doing qigong exercises for the spine.
Qigong for beginners is a set of physical exercises with proper breathing.
These are the simplest types of qigong exercises for beginners - they will take no more than 15 minutes to complete.
If you like these exercises, you can watch Qigong videos with presenter Lee Holden, which contain more Zhong Yuan Qigong exercises or any others that talk about Taiji Qigong forms - there are all kinds of collections
