The best sets of qigong exercises. Qigong - what is it? Health qigong: practice, therapy and reviews. Qigong for Beginners

Many people are now beginning to be interested in alternative medicine, in particular, Chinese practices and techniques that improve health.

Qigong for Beginners includes the truths and fundamentals of the necessary knowledge about this method and basic exercises that will be understandable and accessible even to a beginner. If you have recently come to this practice or are just about to turn to it, then this article may be very useful for you.

Health Qigong - the path for beginners and seekers

This method of self-healing came to us from ancient Chinese monks. Taoist sages developed qigong as a method that allows you to maintain your physical and mental health even in old age. But this was rather an additional beneficial effect of qigong. Initially, this eastern practice was used in order to rise to a new spiritual level of development, as well as learn to penetrate the laws and secrets of the Universe.

Nowadays, qigong has not lost any of its relevance; it is still popular both in China and throughout the world. Many people turn to this healing practice to find harmony, learn to cope with the frantic pace of modern life, and learn to neutralize negative energy.

It is known that it is the accumulation of negative energy in the human body that is the source of all physical diseases.

The Chinese believe that stress, nervous tension and all kinds of negative experiences undermine both our health and our spirit. In order to get rid of such dangerous accumulations of energy in their bodies, they practice qigong daily. Over the past ten years, this practice has become no less widespread in domestic countries.

In modern life, it is simply necessary to relax in time, as well as strengthen your body, mind and soul. The qigong technique for beginners has just such a complex effect on the entire human body at once, but, unlike more advanced levels of practice, here even the most inexperienced person will not get lost or confused.

The qigong complex for beginners is a very easy-to-understand and perform method. Here you will not find too complex or difficult exercises. But this does not mean that such an activity will not be effective. First of all, the ancient practice of qigong is based on a specific respiratory system.

At first, it will be quite difficult for you to simultaneously monitor the correctness of the exercises, as well as your breathing. Therefore, the basis of classes for inexperienced practitioners and beginners are basic exercises that are easy to understand. At the same time, they have a pronounced healing effect and improve health.

Anyone can practice this complex: young practitioners, elderly people, and even preschool children.

Chinese practice is completely universal, which is why it has gained popularity in the modern world. For the Chinese themselves, this technique remains a tribute to folk traditions and the teachings of ancient philosophers.

Qigong allows you to gain confidence in your own abilities, strengthen your body and even increase your intelligence. For people living in conditions of constant stress, this technique will become an indispensable assistant. By influencing the entire body as a whole, qigong will make you stronger and more resistant to the effects of negative energy.

Qigong: where to start studying

Before you begin your first classes, you should have a clear understanding of what Chinese Qigong is. It will be useful to watch videos of experienced Masters on the Internet, where they talk about practice and give advice to beginners. Take care to have correct knowledge about the health technology itself and its history. You can find an article about this in the section on the website.

Only after you have formed a correct and complete idea of ​​health qigong in your head, can you proceed directly to the exercises.

Class Rules

Below you will find qigong exercises for beginners that are ideal for your first few months of practicing oriental practice. Before classes, do not forget to adhere to important rules and observe the nuances of this method:

1. Exercise in a good mood.
2. Do not eat or drink before class.
3. Ingesting cold food and drink in the first two hours after practice is prohibited.
4. Exercise outdoors or in a well-ventilated area.
5. Try to study at the same time.
6. Prepare appropriate clothing for practice.
7. Don't forget about proper breathing - this is the basis of qigong.
8. Only regular training will have a positive impact.

Separately, it is worth mentioning suitable clothing for Chinese technology. Loose, loose clothing that does not restrict movement is suitable. It is important that your clothing does not have any tight or constricting places - clothes with elastic bands in the neck, waist, hands or shins are not suitable.

Also pay special attention to the materials from which such clothes are made. It is best to choose a suit made of thin cotton fabric. This could be pants and a loose T-shirt, your night pajamas (if they fit the described criteria), or special clothes for qigong.

So, you have decided to seek help from traditional Chinese medicine and study qigong, where to start? As mentioned above, systematic training is necessary. You can exercise in the morning after waking up, or in the evening, shortly before going to bed at night. Here, experienced Masters advise listening to your own intuition.

However, if you still cannot clearly decide on the time of classes, use the small cheat sheet below:

• Exercising before bed is suitable for those who have hard or nervous work;
• Morning practices will allow you to gain vigor and recharge with new strength;
• If you suffer from sleep disorders, then exercising before bed will help normalize your night's rest;
• Also, evening classes will benefit those who experience negative experiences or suffer from increased excitability;
• Exercising in the morning will motivate you to have a productive working day;
• Also morning practice will be good for students.

If you stubbornly cannot understand the essence of the ancient healing teachings, make a number of serious mistakes, and are unable to establish proper breathing, then qigong groups for beginners can come to your aid. The advantage of studying with other people under the guidance of an experienced Master is that for a beginner it allows you to quickly master all the important principles of spiritual practice, as well as avoid typical mistakes.

Therefore, if you have such an opportunity and you have seriously decided to study qigong, then do not be lazy to find out about such courses in your city. Usually there are no problems with this even in small towns far from the capital. Nowadays, health qigong is very popular in the countries of the former CIS, so in every city there is at least one experienced specialist.

It is also possible to fill the lack of knowledge with the help of visual lessons on the Youtube channel. Video lessons will show you the correct scheme of breathing exercises and will allow you to practice correctly and without mistakes from the very first practice.

In fact, qigong is a spiritual practice about which it is better to learn as much as possible. It would not be superfluous to read the works of recognized Masters, as well as familiarize yourself with the books of followers.

Since qigong is a complex technique, based to some extent on religion, it would be extremely ignorant to study only its superficial meaning.

The word qigong itself sounds in Chinese as “working with Qi" This means that the practitioner literally gains the ability to control the flow of life-giving energy. Qi in Chinese medicine is the main healing force. It is this energy that allows one to heal physical ailments and improve health.

It is believed that Qi is a divine invisible force that dwells in the air and lives in everything that has a soul. In other words, the supply of this energy is given to us at birth. Over the course of our lives, this reserve is gradually consumed, and our health begins to deteriorate. This is why the Chinese actively practice qigong, because it returns the body Qi and makes up for its deficiency.

Since energy lives in an oxygen environment, it becomes clear why special importance is given to the practice of breathing. And that is why it is necessary to practice in a well-ventilated area.

Traditional Eastern Medicine Empowers Qi limitless possibilities. She is able to work miracles and relieve even those diseases that drug therapy is powerless against. As you have already read above, all ailments in our body arise due to the accumulation of negative energy. In other words, there is a violation of the internal balance. Qigong exercises restore the harmonious circulation of energy flows inside the body, expelling all diseases from it.

The set of classes given below is an accessible opportunity for a beginner to improve their physical health and feel the positive influence of Chinese practice. You can strengthen your immune system and get rid of a number of ailments:

• Qigong will restore flexibility and mobility to the body;
• Practice will give vitality;
• Chinese qigong will significantly improve your mood and well-being;
• After classes, pain and aches in the joints of the body will disappear;
• Qigong accelerates regeneration processes in cells;
• Frequent exercise will preserve youth and beauty;
• Qigong will allow you to avoid typical seasonal diseases (flu, colds, acute respiratory infections);
• You will feel how the quality of your life will change;
• In the presence of a serious illness, a healing effect will occur;
• You will improve your emotional background, become calmer and happier.

It should be noted that there are different images of qigong and its varieties. So, the first thing you need to do is master traditional healing practices. Therefore, hard qigong for beginners will not be the best idea for those who have recently come to this practice. Don’t rush and don’t fuss in vain, everything will have its time.

First of all, study the history and basics of the practice, start training using basic general strengthening exercises. And only then, when you are ready mentally and physically, begin to study other types of qigong.

If this is your first acquaintance with the Chinese qigong technique, where to start on your own is a really burning question. Remember that in health practice there are fundamental exercises that have a powerful healing effect on the entire body as a whole. Therefore, they are practiced by both novice adherents of Eastern medicine and experienced Masters.

If you have such an opportunity, then practice the complex below every day at the same time. Even if circumstances force you to postpone your practice, try not to reschedule your training or disrupt your schedule. Of course, if you feel depressed or tired, it is better to wait for a more appropriate time to exercise.

It is believed that in such a state the flow of energy Qi during practical exercises it will be difficult, and the training will not bring a pronounced effect.

It is recommended to exercise at least three times a week. You can, for example, exercise on Mondays, Wednesdays and Saturdays. Or choose a more suitable schedule for yourself. If you can, increase the number of qigong practices to four to five per week.

A set of qigong exercises for beginners

Before you begin the actual exercises, make sure that the practice room is clean and has enough fresh air. You should feel calm, try to clear your mind of all thoughts and get rid of worries.

The following technique can help beginner practitioners with this: turn on calm thematic music, sit on the floor in the lotus position, close your eyes and breathe calmly for a few minutes. Try to concentrate on inhaling and exhaling, eliminating all unnecessary thoughts. Then rub the fingers of one hand against the other without opening your eyes. After this, open your palms and rub them together. It activates the energy Qi and will help you calm down and tune in to the upcoming activities.

It is important to note that during practice the room should be quiet and comfortable. Extraneous noises and loud sounds will greatly distract you from the correct breathing technique, so try to practice during those hours when you have free time, you are not in a hurry, and no one is making noise in the house.

Qigong exercises for beginners in pictures

"Rising the Sky"

Stand up straight. The feet are shoulder-width apart, the back is kept straight, the head looks forward. The body is not tense, the arms are freely located along the body.

1. Bring your hands to your lower abdomen.
2. Turn your palms down toward the floor so that your thumbs point toward you.
3. At the same time, slowly raise both arms up and forward.
4. Your head and eyes follow your fingers.
5. The arms are raised high above the head, the eyes look up.
6. In the process of raising the arms, the palms turn their insides towards the ceiling.
7. At the end point, straighten up, your back is straight, your arms are straightened at the elbows.
8. Breathe so that your inhalation and exhalation are equal in depth and duration.
9. Smoothly separate your hands, spreading them in different directions.
10. Lower them down, as if describing a circle. The head returns to its original position.
11. In the area under the navel, the hands again turn out to be palms facing the floor, outlining a circle.
12. Repeat the exercise 10 times.

"Stabilization of breathing"

Stand straight with your feet shoulder-width apart. The back and neck are straight, the body is not tense. The arms hang freely along the body.

1. Inhale slowly.
2. The inhalation is smooth, clear, quiet.
3. As you exhale, slowly lower yourself down, bending your knees.
4. In this case, the arms are brought forward from oneself with the palms facing the floor.
5. Smoothly straighten up, returning to the starting position and inhaling.
6. As you exhale, lower yourself down again, squatting. Inhale – lift and straighten.
7. Repeat 10 times.

Qigong: video lesson for beginners

A visual basic lesson for morning practice demonstrating the execution of the “Raising the Sky” exercise.

Visual lesson-complex for evening practice. It will help you fall asleep, get good rest, and recharge your body with new strength.

You can easily do these simple lessons yourself at home. Qigong for beginners is a simple but very effective exercise that has a powerful effect on the body. Remember that practice is based on energy flows Qi, which have healing and strengthening properties when they get inside the body. Therefore, control your breathing and remember not to breathe too deeply. The depth of inhalation and exhalation should be the same as in normal life.

Qigong practice for beginners includes a large number of different factors. This includes working with the spine, psychological aspects, and even energy management.

What does qigong mean?

Very often you can hear a variety of questions that relate to the benefits of such art. Those people who have heard about its miraculous effects and become interested in it, first of all want to understand what qigong is for beginners.

It is impossible to quickly understand what qigong is. And the whole point is that the system is multifaceted. This art combines both the complex and also martial qigong. But in this review we will talk about what it is - qigong for beginners.

What are the benefits of a set of exercises?

What is the benefit of such a system? Almost every person can be attracted to what is closest to them. For some, an important issue is health, for others - physical fitness and endurance. But the majority of qigong practitioners view the system as a basis for knowledge with the help of which it would be possible to solve specific life problems.

Health benefits are a must

It is impossible not to notice the fact that the main goal of the qigong complex for beginners is health benefits. And this is not even disputed, since art is viewed from the perspective of a system that includes a whole complex of bodily practices in which the majority of attention is paid to the physical state. The person who decides to devote his life to qigong will be able to develop not only flexibility. He will be able to develop his endurance and physical strength.

A healthy spine is the key to success

Qigong practice for beginners pays a lot of attention to working with the spine. Its condition plays a very important role in all types of practices and directions. To perform many exercises, you must not only feel the spine, but also be able to lean on it. In Taoist ideas, this part of the body acts as a kind of physical expression of the human axis. It is a kind of support for performing any activity, both physical and energetic. Anyone who has started practicing qigong can be completely sure that this will have a positive effect on the condition of the spine. Naturally, this is only possible with the right approach to the entire system as a whole.

In medicine, the spine receives a lot of attention. Many people know that the bulk of chronic diseases are directly related to this “detail” of the body. For example, as a result, pinching of the nerves that control a certain organ may occur.

At the very beginning, disruptions in activity appear, which are simply not paid attention to. After a certain time, these minor problems lead to quite serious diseases, which are often very difficult to cure.

However, qigong can bring impressive results. Not only will it allow the countdown to begin, but it will also restore your original health.

Don't forget about breathing

Qigong gymnastics for beginners focuses most of its attention on proper breathing. Therefore, it is very important to immediately familiarize yourself with the breathing exercises that are available.

But even without paying primary attention to this issue, it can be noted that when performing the “breathing qigong” complex, practitioners will automatically begin to adjust the correct belly breathing. Not so long ago, even medicine began to recognize the benefits of this method.

Why is it necessary to breathe correctly?

It has been determined that breathing exercises practiced in qigong improve lung ventilation. In addition, absolutely all organs that are present in the abdominal cavity are massaged. By performing breathing exercises with the stomach, a person takes some of the load off the heart.

The above factors alone indicate that qigong has enormous benefits. But if this is not enough for you, then you should move on to the psychological benefits of such a system.

Qigong is aimed at working with human psychology

It’s no secret that through working with the body you can deal with most psychological problems. And the work with which is included in qigong classes for beginners is the simplest example of this.

Constant stress, strong emotions, nerves - all this affects a person’s physical condition. Quite often, such problems manifest themselves as muscle tightness, such as a cramped muscle or even an entire group. Emotions that are suppressed by a person (due to some unresolved situations) are also reflected in human physics. Even in situations where people simply do not notice the moment of stress, there is still a subconscious suppression of emotions.

Ways to solve psychological problems

All of the above problems can be resolved in a variety of ways. And going to a psychiatrist is the most difficult option for solving any problems. Naturally, people are not able to always cope with the psychological aspects. They just don't know how to do it. In addition, psychological trauma can be inflicted deep in childhood. But qigong gymnastics for beginners will allow you to cope with psychological problems by simply relaxing muscle tension.

Naturally, it is quite difficult to believe what is said above. And this is because people in modern conditions do not always feel that there is a fairly close connection between the body and consciousness. But those who practice exercises with their body can confidently say that restructuring the body entails changes in consciousness. A person simply changes his attitude towards life. Those moments that seemed to have long been forgotten begin to emerge in memory. And this factor allows us to comprehend in a new way the problems that a person has encountered previously.

You can analyze old problems

A variety of situations can turn out in such a way that people easily and simply solve problems that once upon a time haunted them. And this aspect is the best confirmation that qigong is a very effective means of solving psychological problems. This is due to the fact that this system appeared a very long time ago and over the entire period of its existence it has managed to develop and improve itself.

It should be noted that qigong lessons are structured in such a way that each person can harmoniously develop absolutely all bodily aspects. It has long been known that a person’s physical condition also determines his psychology. Everyone has the opportunity to look at flexible and mobile people. However, it is not yet known whether they have internal support.

A person must develop harmoniously

In the lives of such people, absolutely all actions have this feature: diverse ideas, the ability to quickly switch from one activity to another, etc. However, it all comes together quite poorly.

Sometimes you can meet another type of people. They have great physical strength, slightly slow movements and a consciousness that is slow and thorough. But the huge muscles of such people block the energy flows. Therefore, consciousness is again unable to solve some particularly difficult problems that it itself created.

Sometimes you can see a person who experiences some discomfort when contacting others. This situation speaks of the closeness of this type of people. They are too careful. And this is only a small part of the problems that can arise.

But with the right choice of qigong practice, the classes in which are quite diverse, you can work with each individual problem. All exercises are structured in such a way that a person can easily assess not only his strengths, but also analyze his weaknesses.

An example is the comparison of qigong with dumbbell exercises. The second type of exercise has a narrow focus, since only one muscle group is being developed. And in a situation where muscle tissue is not a strong part of the body, you will not only get overdeveloped muscles, but also completely suppress your weak features. For example, flexibility.

That is why there is a danger in those activities that have a narrow specificity. Based on all of the above, we can say that qigong is very useful for beginners. With the help of practice, it will be possible to harmoniously, and most importantly, comprehensively work with the development of your consciousness.

Working with the energy component

Speaking about such a practice as health qigong, one cannot fail to note its energetic aspect. The human body should be considered from the position of a vessel for energy. It needs to be formed into a single whole. In this case, it is necessary to restore the connection between individual parts of the body and clean the channels through which energy moves. If a person does everything correctly, then energy will not only not be lost, it will begin to accumulate. And this factor entails excellent mood, excellent well-being and health.

At the moment when it is possible to collect all the available energy, one should begin to improve the work associated with its circulation. In this case, you will need to correctly “construct” the position of the body. In other words, at this stage, work should be carried out to systematize the available energy component.

Basic requirements for practice

You should refrain from eating about an hour before starting a set of exercises. But even after finishing, it is better not to eat food for an hour. You should take a shower at least 20 minutes after practicing qigong.

Are the exercises finished? Then it is better not to read books or watch TV for half an hour. Classes should begin and end by taking a sitting position and closing your eyes. But this should not be confused with meditation. You will need to relax not only your body, but also your mind, and get out of your head absolutely all thoughts and worries that arise in everyday life.

It is best to practice qigong twice a day. This approach will help achieve better results. You can do the exercises at almost any time of the day. If you are thinking about morning exercises, then the best results can be achieved in the period from 5 to 8 hours. In the evening, it is best to start classes between 18.00 and 21.00.

You need to dress lightly and freely. It is advisable to choose clothes that you will no longer use anywhere except for classes. This approach will allow you to tune in to a specific wave almost instantly. Most of your attention will need to be paid to shoes. It should be the right size and have a wide sole.

If there is an opportunity to conduct classes outdoors, then it is worth using it to its fullest extent. You just need to take into account the fact that the wind should not blow. It is also best to avoid exercising outside in the winter. The best place for qigong is a quiet park. If you are reluctant to study on your own, then your choice should be made in favor of a traditional school.

What You Should Know When Practicing Qigong

It is advisable to familiarize yourself with the requirements that apply to those wishing to practice qigong.

1. Exercises for beginners must be performed by focusing your attention on a specific point. There is no need to put in too much effort. Everything should happen naturally. Difficulties may arise at the beginning. But over time, everything will work out easily and naturally.
2. Breathing should be even during the exercise. Regardless of the set of exercises you choose, there are always certain requirements for the breathing process. In most cases, they concern ways to restore natural breathing and energy. You should proceed to the next exercise only if breathing is completely restored.
3. Not only the body, but also the mind should be completely relaxed. You must be at rest.
4. Rest and performance of the training complex must be alternated.
5. Consistency and systematicity in qigong training should be observed. This requirement is mandatory, and it is always imposed on those wishing to engage in practice. There is no need to immediately choose those exercises that are too difficult. You should start your practice with the simplest things. Be patient and persistent. Only in this case will the exercises bring the necessary benefits to your entire body.
6. The choice is best made in favor of traditional schools. Classes should only be conducted under the guidance of a professional instructor. Otherwise, various deviations may occur. Accordingly, it will be quite difficult to achieve anything in such situations.
7. Don't waste your energy. On the contrary, it needs to be accumulated. The savings of any plan are beneficial for you. It is necessary to develop those habits that are completely healthy. Otherwise, practicing qigong will be useless. It will only be a waste of time, money and effort.

How to choose a school and a leader?

Exercises of this system have gained wide popularity. At the moment, there are a huge number of schools that will help you create a qigong complex for beginners. There are similar establishments in Moscow, St. Petersburg, Volgograd and many other Russian cities. In addition, there are many different books devoted to this topic. But in this regard, one problem arises - how to make the right choice among such a huge flow of information. There are several recommendations to consider to help you find the right qigong practice for beginners.

Books that are devoted to this topic will, of course, be useful. But practice requires an experienced, and most importantly, competent teacher. The goals of the qigong complex must fully correspond to the tasks that you need to solve. For example, if you want to get rid of diseases, then you should not choose a practice called “Iron Shirt”. It represents the opportunity to develop superpowers of the body only in completely healthy people.

It is necessary to make a choice in favor of a teacher who is able to tell the story of the origin of his practice and name the names of the teachers who founded the school. Both the system and the teacher should evoke only positive emotions, as well as the desire to achieve the goal with the help of qigong.

What movements in practice are basic in qigong?

Exercises, of which there are quite a lot, can be very diverse. It is worth giving the basic movements of qigong as an example. Despite their simplicity, they are very effective. You can master them on your own, without a professional mentor.

We must take the starting position. Feet should be shoulder-width apart. Your arms should be lowered along your body. Your back must be kept straight. You need to take a deep breath through your nose. In this case, the arms should rise up through the sides. As you exhale, without changing the position of the spine, you need to bend over. There is no need to bend your knees. Everything needs to be done smoothly. The tilt should be completed the moment your fingers touch the floor. When straightening your body, you need to inhale and bring your hands to your stomach. The palms should be directed upward. Without stopping, we begin to raise our hands from the stomach up in such a way as if you want to support the sky. At the same time, you should exhale completely. After inhaling, you need to cross your arms in front of you. As you exhale, you will need to move them apart.

Taking a deep breath, you need to lower your arms, crossing them again at the level of your stomach. Palms should be facing up. Having turned them down, your arms should be lowered, while exhaling. All movements are performed without stopping, smoothly. You need to repeat them about 4 times. The body should not tense up. Your back should be kept straight. You must carefully monitor your breathing, which should correspond to your movements. You need to inhale through your nose and exhale through your mouth. Similar qigong lessons for beginners should be completed before each workout.

The essence of qigong practice

Qigong is very similar in nature to sportsmanship. Only unlike other sports, this practice focuses on working with energy. The level of power parameters will depend on it.

You should not be afraid of the phrase “qigong for beginners”, thinking that there will be no effect from such practice. It's not like that at all. The main problem for beginners is that they have very poor sensitivity and low energy levels. Accordingly, in order to achieve something, you will need to develop your feelings. And only then can you proceed to more complex stages. Remember that if you decide to independently comprehend the practice of qigong, exercises for beginners should not be thrown aside as something ineffective. Besides, you have a hard road ahead of you. However, no one says that it cannot be overcome.

Conclusion

There is one simple aspect to note when talking about the Qigong system. Reviews about her are only positive. In other words, practitioners do not regret that they began to comprehend this path. But everyone has to decide for themselves whether it is worth practicing qigong or not. But the benefits from it are quite great. And this cannot be denied. If you decide to take classes, we wish you success, as you have a lot to understand and realize.

Sooner or later, everyone turns to different methods of healing. Among these, the most ancient and quite popular today is the Chinese gymnastics Qigong. Combining a whole range of health-improving, healing exercises, as well as elements of breathing exercises and martial arts, this ancient eastern practice enjoys considerable popularity. The system is based on Chinese statements about energy flows permeating the whole world and each person individually. And if you manage to balance the circulating energy of Qi, direct it to every vital center of the body, having mastered Qigong classes for beginners, you can achieve incredible results. How exactly this thousand-year-old technique “works”, and how with its help you can improve your health and understand your own world, this article will tell you.

With its roots going back thousands of years, Qigong breathing exercises demonstrate an amazing healing experience that opens up new physical capabilities for a person, and also provides a unique chance to penetrate into one’s inner world. This is probably why adherents call the ancient Chinese practice the “Art of Qigong,” which allows one to reach the pinnacle of self-improvement.

The postulate that Qi energy is the source of vitality and correct interaction with a person lies at the basis of the Qigong technique. Adherents of this type of art of getting to know your body believed that this energy penetrates every molecule of the Universe, saturating it through and through.

Using the example of our body, we can show that oriental Qigong gymnastics allows us to improve the functioning of each system in the body, which generally contributes to the favorable functioning of the entire mechanism. Energy matter, like rivers, flows through the human body along special meridians (centers). And if any flow fails to penetrate, this is reflected in a deterioration in well-being. The blockage blocks the path of vital energy, as a result of which minor “failures” may initially occur, leading to illness.

The definition of the word “Qigong” itself is formed from a combination of the words “Qi”, which means energy and “gong” - movement, activity, work. Therefore, it can be translated as “technique for activating energy” or “energy management”.

The practice of Qigong consists of several directions that bring harmony to a certain area of ​​a person’s life. The most popular ones can be identified:

• health Qigong (for the spine, back);
• therapeutic Qigong (medical);
• combat complex.

The uniqueness of this oriental technique is that it is universal. In the literal sense of the word. The practice of Qigong has no contraindications. The Qigong system can be used by young and old, completely healthy and sick people. It doesn’t matter what level of training the patient has – the art of Qigong is relevant for everyone.

What problems can Eastern practice help solve?

Chinese Qigong gymnastics is very multifaceted. Using a set of exercises of this oriental technique, you can solve a lot of problems.

Wellness exercise helps:

• increase joint flexibility;
• solve back problems (restore posture, eliminate spinal hernias, get rid of scoliosis, etc.);
• increase immunity;
• improve metabolism;
• get rid of chronic diseases (with regular use of Qigong practice);
• increase the tone of the body.

If we consider the overall effect of the healing and healing eastern practice, then we can safely say that this art is amazing. Qigong, as an integral complex, perceives the human body as a single mechanism in which everything is interconnected. Therefore, upon reaching a certain stage, energy can be directed in the right direction. Qigong can be used for weight loss, normalization of the digestive system, for cardiovascular diseases, for the back, etc.

The Chinese Qigong technique often helps where alternative treatment options and medicine are not effective. This is due to the fact that the concept of this practice is fundamentally different from all kinds of others. Qigong classes have special advantages over other options for health procedures:

• Anyone can perform a complex of eastern health practices even without any level of training;
• a set of Chinese exercises is quite suitable for patients of different age categories;
• the Qigong system provides for a slow pace of exercises;
• You can devote 15-20 minutes a day to oriental gymnastics in any conditions.

Fundamentals of Oriental Art

AND The art of Qigong can easily be compared to a system that connects different stages of physical condition and vital energy. The level of intelligence, well-being and purity of consciousness will depend on how deeply the Qi energy can penetrate. By using Qigong exercises for the purpose of losing weight, healing the back, restoring tone, etc., a person simultaneously develops. Subsequently, this has a significant impact on a person’s perception of the world around him and people, and also plays a huge role if a person is in “search for himself.”

That is why it is so important to familiarize yourself with the basic rules, the mandatory implementation of which includes health or therapeutic Qigong (for weight loss, emotional well-being, for the back, spine, etc.). Correct reproduction of a set of exercises of the oriental technique called Qigong is a guarantee of its effectiveness and the absence of discomfort. Therefore, beginners should pay special attention to this set of rules.

First of all, when mastering Qigong (for weight loss, back, etc.), beginners need to learn how to move and at the same time breathe correctly. Some people make a grave mistake by ignoring this point. But it is Qigong breathing exercises that opens the necessary flows so that energy penetrates the body. Neglecting this rule can reduce all attempts to achieve the desired goal and efforts to nothing.

In addition, when performing each exercise, you should reveal your self, filling each movement you make with yourself. In the process of this, thoughts arise. However, all of them are subject to comprehension. This way, you will begin to understand where the energy is going and what you need to do next. Those who had the opportunity to visit China could observe a similar picture, when the Chinese perform smooth interconnected movements, relying only on their sensations. From the outside it may seem that the picture is completely incoherent, but only an experienced adept who has penetrated into the essence of this Eastern technique can curb the energy that will lead him along.

Qigong will be useful for beginners if they are also consistent in implementing the concept of practice and begin to do gymnastics regularly. One of the most important points in mastering the ancient experience of healing is discipline. It is possible to reach the highest level of eastern practice only under the condition of internal self-organization and regular implementation of the complex. By devoting 15-20 minutes every day, you will consolidate your knowledge and gain certain skills. Subsequently, the organizational aspect will penetrate into daily life and you will notice how you will have more free time due to the rational distribution of your responsibilities during the day.

Many of those who would like to perform Qigong for weight loss or health improvement are stopped by thoughts of age. The opinion that this complex of oriental health-improving techniques cannot be used by older people is fundamentally incorrect. Due to the fact that the unhurried rhythm of the actions is observed, all Qigong classes are suitable for patients of any age category. They can be performed even by those who suffer from diseases that cause pain during active movements. In addition, not only for health, but also for the soul, Qigong will be relevant for people who have reached a certain age. Many practitioners of the art of Qigong begin to understand the meaning of life and find peace of mind.

Examples of complex classes

The most popular today are two areas of Qigong:

• for weight loss;
• for the back.

We will talk about them in detail below.

To get rid of excess weight

ABOUT Very often, health-improving Qigong gymnastics is used by those who, in the fight against excess weight, have tried many different methods that later turned out to be ineffective. Unlike other techniques, the practice of Qigong for weight loss, as mentioned above, uses energy flows to open the necessary channels. Through them, more oxygen penetrates into the body. Against the background of this process, active burning of accumulated fat begins, which is quite natural for the human body. This once again confirms the need for proper breathing.

Qigong for beginners who want to try the effect of losing weight involves mastering three main positions of the technique. These Qigong exercises will bring you closer to realizing your dream of a beautiful body:

• Exercise "Frog". I.p. – sitting on a chair with legs spread shoulder-width apart and feet pressed to the floor. Leaning forward slightly, place your elbows on your knees and clasp your left fist with your right hand. Relax so that Qigong for weight loss will bring noticeable results, and begin to inflate your stomach while inhaling slowly. As you exhale, the stomach should return to its natural position. The recommended number of repetitions for beginners is 20 rubles.
• "Wave". I.p. - lying on the floor on your back with your knees bent. One hand should be placed on the chest, the other should be placed on the stomach. Inhale - the stomach rises and the chest retracts. Exhale - reverse movements. These Qigong movements for weight loss are repeated 20 times in a row when there is a strong feeling of hunger.
• Morning Qigong – “Lotus”, to stimulate metabolism. Performed in a classic pose with eyes closed for 15-20 minutes. During this time, in order for Qi energy to fill the body, you need to alternate deep, calm breaths with the same exhalations.

By using this complex for weight loss, you can restore the harmony of energy flows and normalize yin-yang. This will eliminate the obsessive feeling of hunger. In the future, doing exercises for 20-30 minutes will help you lose weight and move to a new level of eastern technology.

To eliminate back problems

For beginners practicing eastern techniques, a simple complex for the spine and back healing. It includes Qigong classes for the spine, lumbar and shoulder back, and neck. Morning Qigong involves a set of three exercises, which can take 15-20 minutes to complete:

• – slow bends forward with the chin pressed to the jugular notch. At the same time, you need to practice “belly breathing.”
• Turns– smooth turns with arms spread to the sides (at shoulder level). Movements are performed only by the shoulder region, not by the body.
• Leg raises– performed in a standing position. Alternately, with smooth movements, each leg is raised, bent at the knee, and held in this position by hand for about 20 seconds.
  This Qigong complex is very useful for the spine and lumbar region, as it allows you to stretch and open the joints of the back so that they are filled with Qi energy.

In this article we will understand the concept of qigong. What it is? The term is formed by the fusion of two words: Qi (breath, air, energy) and Gong (strength, power, results of work, activity, achievements). The hieroglyphs are combined to describe methods and systems for “cultivating energy,” as well as manipulating the body’s own energy. Sage people (who practiced self-improvement) in China achieved longevity and health by controlling the energy of qi, and they said that the essence of a person is his qi.

Purpose

The qigong complex is gymnastics in which there are no restrictions on physical condition and age. In any case, this complex helps longevity and health, therefore, it should be included in the list of daily to-dos. A distinctive feature is that by doing this gymnastics for 10 minutes a day, you can maintain flexibility of the spine, mobility of joints, peace of mind and vigor of the body until old age.

Peculiarities

Health Qigong is extremely easy to perform. A large area is not required for exercise. You can exercise outdoors and at home. In addition, qigong exercises can be done on the road mentally, when you are traveling on a bus, subway, or train!

It should be noted that correct body position, relaxation and calm breathing in themselves have an excellent healing effect, and also ensure proper circulation of qi energy. Daily exercise relieves fatigue, increases body tone, and eliminates drowsiness. Qigong for beginners helps regulate metabolism. And this leads to rapid weight loss.

The essence of the theory

Calming and relaxing qigong exercises bring the cerebral cortex into a special inhibited, protective state, and also improve the functioning of internal organs.

Thanks to the regulation of breathing, the functions of the nervous system return to normal. In addition, qigong exercises help cure diseases that were caused by disorders of the nervous system, including neurasthenia, ulcers, gastritis, and hypertension. With the help of a system of breathing exercises, it is also possible to reduce cholesterol levels, and this already helps to prevent various heart diseases.

Health effect

The main reason for wanting to study qigong practice is the powerful healing effect of these classes. The main principle - a serene, calm heart and a focused mind - provides the nervous system with the opportunity to completely rest. Thanks to this, coordination of the functions of different organs is significantly improved. Natural and deep breathing, relaxation poses, smooth movements controlled by thought - all this leads to harmony of “internal” and “external”, cleanses the channels through which qi energy moves, as well as lymphatic and blood vessels, improves the condition of the digestive and musculoskeletal system systems

Breathing and physical qigong exercises, together with concentration, are the main content of this entire system. The impact of these exercises on health is based on the connection of will and consciousness with the work of internal organs and muscles, in addition, on the unity of the mental and physical functions of the human body. Exercises are always performed at a smooth and slow pace. The range of movements is selected depending on your individual capabilities. This makes qigong ideal for beginners at any age.

When to practice?

Qigong gymnastics will be effective if the exercises are performed for the first time immediately after waking up. Morning exercises are considered the most useful. The next time the exercises are done in the evening after sunset and right before bed - to clear the mind and relieve accumulated fatigue. It is also useful to do qigong exercises again in the middle of the day to relax the whole body and stimulate brain activity.

Essential Principles

Qigong gymnastics will be effective only if you follow all the principles thoroughly. For the most part, they are extremely simple, therefore, those who practice them forget or do not pay attention to them. But without these principles, qigong simply turns into a simple exercise that does not give the desired result. Therefore, try to follow the rules below.

Qigong (what it is - see the article above) can only be effective with regular exercise for 10 minutes a day or more. Classes work in small portions, while positive changes can be felt already on 2-3 days, but the real effect occurs only after 2-3 months.

Effect

If you consistently perform these exercises, you will see the following results:

Now let's look at some of the most popular qigong complexes.

"Zhang-zhuan"

These are static exercises (standing upright), one of the main methods of qigong training. By taking one of these positions, focusing your consciousness on breathing, a bodily process or image, you can harmonize the work of internal organs and the activity of the nervous system, improve posture, and significantly increase the duration and depth of breathing. The 5 pillar method is actively used. It consists of 5 positions in which a certain position of the hands is used, affecting a specific part of the spine.

"I Jin Jing"

This complex was created by Da Mo, a traveling teacher of Buddhism who came from India to China. Having started living in the Shaolin Monastery, he paid special attention to the physical weakness of the monks, and this upset him so much that he went into seclusion for 9 years, where he developed this complex. The exercises are designed to promote health and improve the circulation of qi, as well as to build strength by focusing the qi in specific muscles.

"Baduanjin"

The main content of the Baduanjin system is considered to be breathing and physical exercises combined with concentration. The therapeutic effect of these exercises is based on the unification of the mental and physical functions of the human body, on the connection of consciousness with the work of internal organs and muscles. The pace of execution is smooth and slow, the amplitude of movements varies depending on the capabilities of the practitioner. This allows people of different age ranges with a low level of training to practice.

Health-improving qigong exercises are a complex of qigong from the book “Qigong-acupressure therapy” (series “Traditional Practices of China”).

These qigong exercises are very useful not only for qigong specialists, but can also be used by ordinary people who want to improve their health and prevent the onset of diseases. The exercises are simple, easy to learn and give quick results. To improve health or treat chronic diseases, a practitioner can perform both the entire set of qigong exercises and its individual parts, depending on his physical condition and existing diseases.

List of qigong exercises:

• Shaolin pillar
• Dantian tapping
• Strike with cinnabar palm
• Qigong exercise Taiji ball
• exercise Push-ups on dragon claws, qigong
• Boy praying to Buddha
• Finishing pose qigong exercises

Qigong preparatory exercise

The therapeutic effectiveness of qigong acupressure is determined mainly by the level of internal energy (internal qi or potential energy) of the qigong therapist. And although the qi is invisible, the patient may experience sensations similar to a slight electric shock (discharge) penetrating deep into the bones and internal organs. The patient may feel warmth and numbness spreading throughout his body. Before performing the presented set of ten qigong exercises, you first need to perform a preparatory exercise, which helps to activate and generate vital energy and is as follows: stand up straight and look straight ahead, calm your mind, slightly cover your mouth, gently touch the tip of your tongue to the upper palate, lower it freely elbows, relax your shoulders and straighten your back. Breathe softly and evenly, relax your whole body and concentrate your attention on the dantian (anatomically located in the lower abdomen).

Qigong exercise: Shaolin pillar

Basic instructions: This qigong exercise develops your ability to stand upright like a pillar or a pile. Squat down with your thighs almost parallel to the ground and wide apart. Throughout the entire exercise, the feet stand parallel to each other at a distance of three feet from one another. Bend your knees until your thighs are almost parallel to the ground. The toes are turned slightly inward and seem to grip the ground. The center of gravity of the body is located exactly above the middle of the distance between the feet. Then turn your knees slightly outward, fingers pointing forward. The crotch should be rounded and tucked, the neck straight, shoulders down, elbows bent and in front of the chest, hands facing the ground, thumbs away from the index fingers. The remaining fingers are slightly spread apart, the middle fingers are opposite each other. Hands are raised to shoulder level, eyes looking forward at the middle fingers. Before finishing the exercise, place your hands on the dantian for a while and then naturally lower them to the sides of the body (Fig. 2-1).

The exercise can be divided into several parts with pauses between them. Each part cannot be less than 3-5 minutes, and the duration of the entire exercise must be at least 30 minutes. In the second step of the exercise, while in the same position, you need to move your hands back and forward several times, coordinating the movements of your hands with your breathing. When the hands move back, inhale; when pushing them forward, exhale. At the same time, the qi in the dantian is mentally mixed, moved upward and then directed downward. The second step of the exercise can be performed for 3 minutes (Figure 2-2).

Health effects: The Shaolin Pillar Qigong exercise is a combination of internal (mental) and external (physical) movements designed to strengthen leg strength, develop good posture, stable gait, improve flexibility and mobility of the torso, strengthen the lower back, tone the kidneys and enrich the dantian qi.

Indications for use: The exercise is very useful for the treatment of neurasthenia, insomnia, pain in the lower back and legs, and diseases of the leg joints.

Qigong. Exercise The tough man crouches and rises

Basic instructions: Stand straight, feet shoulder-width apart, body weight distributed equally on both legs. The first movement is to squat down, simultaneously clenching your hands into fists and bending your elbows (Fig. 2-3, 4), and then rise. Dantian qi is carried out and concentrated in the fists and feet, attention is focused first on the palms, and then, along with the movement of qi, moves through the tantian and legs to the feet. Breathing should be smooth, soft and coordinated with body movements. Repeat the exercise from 9 to 18 times.

Health effects: This qigong exercise helps strengthen muscles, bones and lower back, tones the kidneys, and increases strength and endurance of the body.

Indications for use: Arthritis, kidney disease, pollution, impotence, digestive disorders and emphysema.

Dantian tapping

Basic instructions: The Dantian tapping exercise is a modification of the tapping exercise from the Xingyi (Form and Thought) martial system, an important branch of martial arts cultivated since ancient times. Assume Shaolin Pillar Pose, then raise your arms above your head with your palms facing down and then move your arms from your chest down to cross them in front of your dantian. At the same time, mentally imagine how the yang qi collected from Heaven and the yin qi received from Earth move throughout the body to the middle dantian (located 1.5 cun (a universal unit used in acupuncture) below the navel), where they mix and condense (Fig. 2-5).

This exercise can also be performed in another way: the arms are raised horizontally across the sides of the body, with the palms facing up and the fingers slightly apart. Then, using your right and left palms, perform alternating patting movements on the stomach (Fig. 2-6), and finally, placing your right hand on top of your left on your stomach and relaxing, concentrate your consciousness on the dantian for a while. Beginners can perform the exercise by breathing naturally and coordinating the rhythm of breathing with the movements of the exercise; Masters can perform abdominal breathing. Repeat movements 9-18 times.

Health effects: The Yang-Qi of Heaven and the Yin-Qi of Earth will help put the Yin and Yang of the body in order and maintain a balance between them. This exercise helps enrich the dantian qi, improves the functions of the spleen and stomach, strengthens the lower back and tones the kidneys.

Indications for use: Poor appetite, indigestion, urinary and stool incontinence, enuresis, emission, impotence and paralysis of the abdominal muscles.

Strengthening the lower back and toning the kidneys

Basic instructions: Take the “Shaolin pillar” pose and, moving your hands from your stomach to your armpits, describe a circle with them. Using the palms of both hands, the qi is collected and directed to the lower back. Then, touching and pressing the kidney area with both hands, enter the qi into the back dantian (the gate of life - center at the mingmen point - Ts.H.). The movement of qi is regulated by the concentration of consciousness. Repeat 9-18 times. Breathing should be natural (Fig. 2-7).

The same qigong exercise can also be performed in another way. After taking the Shaolin Pole pose, straighten your back and lean against a wall or tree. By stretching and swinging the arms back and forth, the chest expands, and gently tapping the back against the wall causes percussive sensations in the spine and promotes the circulation of qi and blood along the Du meridian and throughout the spinal region. Repeat 9-18 times (Fig. 2-8).

Health effects: This qigong exercise helps improve the circulation of qi and blood in the back and along the Du meridian, strengthens the muscles of the back and lower back, and tones the kidneys. If done over a long period of time, the shoulders, back and lower back will become stronger, more muscular and more robust.

Indications for use: Back pain and lumbago, nervous paralysis, for general improvement of health, physical hardening and strengthening of the body.

Strike with cinnabar palm

Basic instructions: This name refers to the redness of the palms as a result of the concentration of qi in them; Cinnabar (Zhusha) is a red plant used in Chinese medicine. Taking the Shaolin Pillar pose, raise your arms forward to shoulder level (the distance between them remains equal to shoulder width), with your palms facing forward, thumbs facing each other (Fig. 2-9).

Qi moves from the lower tan tien, through the upper tan tien, to the inner laogong point (PC 8), located in the center of the palms. The palms with the qi concentrated in them are slowly pushed forward until the arms are completely straightened or overcome (push away) some obstacle. First, for example, you can use a paper barrier, then a wooden one, then a stone plate and, finally, an iron one (Fig. 2-10). To increase the pushing force, you need to exhale when moving your palms forward, and inhale when moving them back. Attention should be concentrated on the palms. Both palms can be moved forward and backward simultaneously or alternately, performing the movements 9-18 times.

Health effects: This qigong exercise will help strengthen the strength of the arms, palms and fingers, and improve hand mobility.

Indications for use: This qigong exercise can be used to treat hand joint dysfunction, and because it concentrates internal qi in the fingers and then releases it as external qi, it can be used in qigong acupressure therapy.

Qigong: exercises: Taiji ball

Basic instructions: Take the “Shaolin pillar” pose, holding in each hand a round ball with sand, weighing about 3.5 kg. First, move your arms in a circle next to your body to the left and right and then raise them up and down at least 100 times (Fig. 2-11).

The next movement is to rotate the ball in your palms at least a hundred times (Fig. 2-12). The exercise can be repeated from 9 to 18 times in one session.

Health effects: Performing this exercise, which at first glance is not very intense and does not require the expenditure of a large amount of energy, at the same time can lead to a very noticeable enrichment of internal energy and an increase in the strength of the arms, palms and fingers.

Indications for use: Exercise is useful for diseases such as inflammation of the shoulder joints and cervical spondylosis. As a result of performing the exercise for a sufficiently long period, the practitioner can develop the ability to voluntarily control qi, moving it into the palms and fingers and then use this to treat patients with qigong acupressure.

Qigong exercise Immortal Erlan carries Mount Taishan

Basic instructions: Take the “Shaolin pillar” pose and move the dantian qi into both arms and hands. Making pushing movements with your palms, extend your arms to the sides. The concentrated consciousness moves along the medial side of the hands to the laogong points (PC 8) in the center of the palms. Then shake your arms up and down and turn your palms out into a supporting position, as if you were trying to carry Mount Taishan on your shoulders (Figure 2-13). Repeat movements 9-18 times.

Health effects: The exercise allows you to increase the strength of the hands and wrists, increases the amount of dantian qi and internal strength, and improves the physical condition of the practitioner and his health.

Indications for use: Exercise can help prevent or treat cervical spondylosis, stenotic capsulitis, lower back and leg pain. When performed, the body is also enriched with qi, which is necessary for qigong acupressure therapy.

Dragon Claw Push-Up

Basic instructions: Lie on the floor, resting on your palms and toes, so that your chest, stomach and thighs are above the floor. Then straighten your back, as shown in the figures (Fig. 2-14, 2-15, 2-16). Sufficiently strong and trained people can rely on five fingers (or even three or two fingers) to support the body off the floor. The exercise can be repeated from 9 to 18 times, depending on the physical fitness and age of the practitioner.

Health effects: This exercise will help increase the strength of your fingers and toes, strengthen muscles and bones, and contribute to the enrichment of internal energy.

Indications for use: The exercise can be used to prevent and treat pain in the neck, shoulders, lower back and legs, improve the physical performance of the practitioner, and replenish internal qi energy for use in qigong acupressure therapy.

Pushing with palms with internal force

Basic Instructions: Stand in front of a wall or tree, assume archer pose (one leg behind the other). Straighten your back and place your palms with your fingers naturally apart and slightly bent like claws on the wall (Fig. 2-17).

Simultaneously move the dantian qi into the arms and hands: unite and concentrate consciousness, qi and strength to push the wall. The force applied by the palms should be steady but soft. Then lower your center of gravity down and naturally move your palms back and forth (Figure 2-18). The rhythm of breathing and the order of concentration of consciousness must be coordinated with the pace of movement of the hands; The practitioner must stand steadily and avoid falling when moving the body back and forth.

Health effects: Qigong exercise helps to increase the strength of the hands and fingers, improve the physical characteristics of the practitioner and his health.

Indications for use: This qigong exercise can be useful in restoring damaged joints, as well as for recharging qi for use in qigong acupressure therapy.

Boy praying to Buddha - qigong exercise

Basic instructions: Take the Shaolin pillar pose. Lower your arms freely to the sides of your body and then gradually raise them through your sides to your chest, bringing your palms together; The laogong points (PC 8) of both hands should touch each other; the ends of the fingers are located at shoulder level (danzhong point (RN 17)); the elbows are slightly bent, forming a small circle with the chest, just as a praying boy does (Fig. 2-19).

Concentrate your consciousness on the laogong points and then move it down to the lower dantian. Breathing should be smooth and natural. After performing this pose for 5-10 minutes, the right hand is pushed to the right side of the body, and the left palm is placed in front of the stomach, then the position of the hands is reversed. Repeat movements 9-18 times (Fig. 2-20, 2-21).

Health effects: Exercise has a sedative effect, regulating and normalizing brain function. It also helps generate internal qi energy.

Indications for use: Exercise can be used to prevent and treat insomnia, neurasthenia, disorders of the gastrointestinal tract and diseases of the knee joints.

Finishing pose qigong exercises

After completing the 10 indicated qigong exercises, focusing on the movement of your arms, raise them through your sides to shoulder level, then turn your palms and lower them with downward pressure, mentally pushing the cloudy qi out of the body.

The body should be relaxed, breathing should be even and soft (Fig. 2-22). Repeat 6-8 times.

Notes and instructions for performing the exercises:

1. A practitioner can perform any of the 10 qigong exercises described above, depending on his physical condition and ailments. It is better to do exercises in the morning, after emptying the stomach and bladder, or one hour after breakfast.
2. For beginners, exercises should be performed gently and slowly; their duration and intensity should increase gradually, step by step. Otherwise, damage to muscles and joints may occur.
3. These qigong exercises should be done in the morning in a clean and quiet place; At the same time, a sufficient supply of fresh air must be ensured. Inhaling fresh air is very important for recharging the body with vital qi energy.
4. Deep sleep and an appropriate diet can enhance the effects of these qigong exercises.
5. Before treating others, a qigong acupressure specialist must thoroughly master the necessary minimum of relevant medical knowledge and skill in performing special manipulations of qigong acupressure therapy, as well as have sufficient practical experience. When self-medicating, the patient should apply qigong acupressure very carefully and slowly, the intensity and duration of stimulation should increase gradually.