Breathing exercises qigong exercise petals of luck. Chinese qigong gymnastics - the path to a healthy body and spirit

All about sobbing breathing. Health, longevity, slimness, beauty. More than 100 recommendations for different cases Lyudmila Martynova

Breathing exercises Tai Chi Qigong

Tai Chi Qigong is an ancient Chinese technique that came from Taoism. “Tai Chi” means “highest”, “extreme”, “qigong” - breath control, the art of controlling internal energy. Tai Chi Qigong is a health complex of respiratory and elementary physical exercise aimed at maximizing the control of internal energy Qi. Perfect breathing involves a person in an invisible connection with the Universe, and therefore plays an important role not only for physical, but also mental health. It allows you to control the flow of energy.

Indications

The main task of the ancient Chinese breathing technique Tai Chi Qigong is to prevent and prevent diseases, bring a person to harmony with the world and himself, and get rid of stress and nervous situations. Through exercise, an internal, natural state of peace is achieved, the mobility of the diaphragm is restored, the load on the heart is reduced, and the organs are massaged abdominal cavity. With regular exercise:

The heart and lungs are strengthened;

Increases mental and physical performance;

Emotions are balanced, fatigue and insomnia are relieved;

The body's resistance to various infectious diseases increases;

Improves the functioning of the kidneys and spleen, work nervous system and digestive organs;

The muscles of the lower back and hips are toned, extra pounds are lost;

The condition of the joints and spine and all body systems is normalized.

Contraindications

There are practically no contraindications for the Tai Chi Qigong breathing technique, since all movements are smooth and there is no need to make any jerks or exert much effort. The only thing is that you should not perform the complex in the initial period of pregnancy, for children under the age of 6 years, as well as for acute or chronic forms of the disease.

Attention! Mastering such a health system should begin in groups under the supervision of an experienced gymnastics instructor.

Tai Chi Qigong breathing can be performed daily in the morning and evening, depending on how you feel. It is best to do this outdoors in a quiet and secluded place. But, if you do not have such an opportunity, then you can do it at home next to an open window.

You should start Tai Chi Qigong on an empty stomach, and then do not eat for half an hour.

Clothes must be comfortable and made from natural fabrics, because according to Chinese tradition, the body is a temple that must be treated with due respect.

Save while running correct posture. Turn off all extraneous thoughts. The best way to do this is to close your eyes and look inside yourself. Try to keep all your exercises as natural, smooth, slow and balanced as possible. This will allow the breath to become longer, softer and deeper.

The complex must be performed sequentially, moving from one exercise to another. Only then will it have a healing effect.

Taiji Qigong Perfect Breathing Technique

At the core breathing exercises Tai Chi Qigong is based on the principle of interconversion of the opposite principles of nature, Yin and Yang, without any interruptions or stops.

Yin is the passive feminine principle, Water, Air. Yang - active masculine, Sun, Fire. Yin is nutrients, blood, body fluids. Yang is the functional activity of the body. The energies are closely related to each other and imply a smooth flow from one essence to another, which manifests the integrity and harmony of the organism.

All movements of Tai Chi Qigong breathing exercises are structured similarly. They are performed smoothly and sequentially one after another, without unnecessary effort and tension.

To perform Tai Chi Qigong gymnastics, it is important to achieve complete relaxation. Only when a person is relaxed do all energy channels open.

There are three types of relaxation in qigong practice. The first is the simplest - physical relaxation. Every person can achieve it. To do this, you need to take a comfortable position or get rid of the source of tension. The second type is relaxation of muscles and ligaments. To achieve it, you need to direct your inner gaze to all the muscles and ligaments and imagine how the tension gradually leaves them. And the final stage is relaxation of all organs and the brain. To do this, you need to turn off all thoughts and direct your gaze to self-knowledge, to the movement of energy in the body. This is the most difficult task, which can only be achieved through long practice. But this is the only way to achieve complete meditation and detachment from the outside world. To perform Tai Chi Qigong breathing exercises, it is enough to master the first two types of relaxation.

One more mandatory element ancient Chinese techniques breathing practice is the so-called “rooting”, i.e. a stable position in contact with the ground. To do this, you must imagine yourself as a tree whose roots hold you firmly to the surface. Imagine how they grow in breadth and depth, and through them the energy of the earth comes to you. You become more and more resilient, your spiritual core strengthens, which allows you to maintain a state of balance and distribute energy evenly throughout your body.

Concentrate on your breathing. Ideally it should be smooth, slow and full.

Inhale and exhale using only your diaphragm and nose. Make sure that during exercises your lips are slightly closed in a barely noticeable smile, and the tip of your tongue touches the palate behind your front teeth. First, exhale everything from your lungs gradually, and then completely empty them, making a final effort to contract the diaphragm. Now inhale gently, expanding your diaphragm as far as possible. As you inhale, your stomach should move as if you were breathing through your navel. Feel how the air gradually reaches from the abdominal cavity to the middle and then the upper part of the lungs. And then exhale slowly again, repeating the whole process.

Set of exercises

The Tai Chi Qigong complex consists of 18 basic exercises that must be performed sequentially one after another.

1. Exercise “Equalization of breathing”

This exercise, combined with breathing, helps distribute energy flows throughout the body and prepares the body for breathing exercises.

Initial position

Inhale for three pulse beats and smoothly raise your arms forward to just above your shoulders. The palms should be turned down and the fingers should be relaxed. Then bend your knees slightly so that your knees are level with your thumbs legs At the same time as you squat, gently lower your arms down. Touching your knees. Make sure your back is straight. The downward movement should take approximately three heartbeats. Then straighten up and go to the starting position. Repeat the exercise 6 times.

2. Exercise “Chest expansion”

Initial position

Straighten your knees and at the same time raise your arms to shoulder level, turning your palms towards each other. Inhale and spread your arms out to the sides, palms up. Focus all your attention on your chest. Imagine how you open it towards energy.

As you exhale, bring your arms together in front of you and lower them to the starting position. Then touch your hands to your knees and straighten your legs. A full cycle takes about 10 seconds. Repeat the exercise 6 times.

3. Exercise “Unwinding the Rainbow”

Initial position: stand straight, feet shoulder-width apart, feet parallel to each other, arms along the body with palms facing in, look straight ahead.

As you inhale, raise your arms straight above your head with your palms facing each other. Imagine that there is a rainbow stretching over your head. Get aesthetic pleasure from this. Bend your right leg slightly and shift your center of gravity to it. The feet do not leave the floor. At the same time, lean to the left. Direct left hand extend it parallel to the floor with your palm up, leave your right hand above your head. The left leg should remain straight. Exhale and repeat the exercise on the other side. Repeat the exercise 6 times.

4. Exercise “Parting the clouds”

Initial position: legs shoulder-width apart, feet parallel to each other, knees bent so that the thighs are parallel to the floor, arms raised to the level of the lower abdomen and crossed in front of you (the right hand should be on top).

As you inhale, straighten your knees and raise your crossed arms, palms up, above your head. Smoothly lower your arms down to your sides. Imagine as if you are parting the clouds. As you exhale, return to the starting position. Repeat the exercises 6 times.

5. Exercise “Shoulder abduction”

Initial position: legs shoulder-width apart, feet parallel to each other, knees slightly bent and level with the big toes, back straight, arms down along the body with palms facing in, look straight ahead.

As you inhale, extend your left arm straight in front of you, palm facing up. Turn your body to the right. At the same time, forcefully bend your right arm at the elbow with the back of it to the floor and raise it with a pause, first to the level of the hip, and then to the ear. At the same time, bend your left hand and draw a line with it in the opposite direction. Follow your right palm with your eyes. As you exhale, return to the starting position. On the next inhalation, repeat the exercise on the other side. Follow your left palm with your eyes. Return to the starting position and exhale. Repeat the exercise 6 times.

6. Exercise “Boating”

Initial position: legs shoulder-width apart, feet parallel to each other, knees bent a little more than usual, back straight, arms down along the body with palms facing inward.

As you inhale, bend forward and lower your straightened arms almost to the floor. Then move them back without bending them, with your palms facing outward. Straighten your knees and raise your arms up in a large semicircle. As you exhale, bend your legs again and lower your arms down. Concentrate your attention on your palms and back. Imagine that you are rowing, making a complete circle in the air with your arms. Repeat the exercise 6 times.

7. Exercise “Playing with the ball”

Initial position: stand straight, feet shoulder-width apart, feet parallel to each other, arms along the body with palms facing in, look straight ahead.

As you inhale, gradually turn your body to the left. In this case, shift the center of gravity to left leg. The right heel can be slightly lifted off the floor. Raise your right hand slowly and smoothly in front of you, palm up, to the level of your left shoulder. Then swipe it to the left without lowering it. When your right hand is near your left shoulder, make an upward motion with it, as if you were throwing a balloon. Follow her with your eyes. As you exhale, lower your right arm to the starting position and repeat the movement in the other direction. Perform the exercise 6 times in each direction.

8. Exercise “Admiring the moon”

As you inhale, turn your body as far to the left as possible. At the same time, straighten your knees, raise your left hand, palm up, and follow it with your gaze. Tighten your body as much as possible. Imagine trying to reach an imaginary moon. At this time, bend your right arm at the elbow at chest level. As you exhale, lower your arms and return to the starting position. Repeat the same movement, turning your body to the right. Perform the exercise 6 times in each direction.

9. Exercise “Turning the body and pushing out the arms”

Initial position

On inhalation with great strength extend your left arm back with your palm facing up. At the same time, turn your body to the left. Concentrate your attention on your left hand. As you exhale, extend your right arm forward with your palm facing up. Repeat the same, turning your body to the right. The exercise should be performed 6 times in each direction.

10. Exercise “Raising arms in equestrian pose”

As you inhale, raise your left hand to approximately eye level with your palm facing the floor, and your right hand to your navel with your palm facing left. Then turn your body to the left as much as possible so that the position remains unchanged. Follow your left palm with your gaze. As you exhale, change hands and smoothly turn to the right. Repeat the exercise 6 times.

11. Exercise “Catching fish with your hands”

Initial position: stand straight, feet shoulder-width apart, feet parallel to each other, arms along the body with palms facing in, look straight ahead.

As you exhale, take a step forward with your left foot. Bend your knees slightly and lean forward, crossing your arms in front of your left leg. Inhale and lift your body. At the same time, raise your crossed arms above your head. Then spread them firmly to the sides with your palms up, and tilt your head back as much as possible. Imagine yourself opening your arms to positive energy. Exhale and lean forward again, crossing your arms in front of your knee. Repeat the exercise 6 times.

12. Exercise “Swinging waves”

Initial position

As you inhale, make a smooth movement forward, shifting your center of gravity to your left leg and lifting your right heel. At the same time, straighten your arms in front of you, palms down, as if trying to press a wave. Attention is focused on the hands. Exhale and swing back, shifting your center of gravity to your right leg and lifting your left toe. Bend your elbows with your palms facing forward and raise them to head level. Imagine that you are pulling the wave behind you. Do the exercise 6 times.

13. Exercise “Dove spreads its wings”

Initial position: stand straight, feet shoulder-width apart, left slightly pushed forward, bend your arms at the elbows in front of your chest, look straight ahead.

Shift your center of gravity to your right leg. Inhale and extend your arms straight forward with your palms facing each other. As you exhale, transfer your body weight to your left leg and lift your right heel, leaning your body forward slightly. At the same time, spread your arms out to the sides as much as possible. Imagine that you are preparing for a flight. Focus your attention on your chest. Repeat the exercise 6 times.

14. Exercise “Punches”

Bend your arms and place your hands clenched into fists on your sides so that your fingers point up. As you exhale, forcefully push your right arm forward. As you inhale, return it to the starting position. Focus your attention on your fists. Repeat the same movement with your left hand. Perform the movements 6 times with each hand.

15. Exercise “Flight of the wild goose”

Initial position: Stand up straight and spread your arms out to the sides, palms up.

As you exhale, squat down as low as you can. At the same time, lower your arms along your body. Make sure your back remains straight. As you inhale, return to the starting position. Focus your attention on your knees and hands. Repeat the exercise 6 times.

16. Exercise “Rotating the wheel”

Tilt your body to the left. Focus on your lower back. As you inhale, keeping your arms parallel to each other, raise them upward from the left, outlining a semicircle. As you exhale, also simultaneously lower your arms down along with a tilt to the right. So you described a large circle clockwise. The movement should be as smooth as possible. Do the exercise 3 times to the left, and then 3 times to the right.

17. Exercise “Hitting the ball on the ground”

Initial position: stand straight, feet shoulder-width apart, feet parallel to each other, arms along the body with palms facing in, look straight ahead.

Slightly lift your straight left leg and at the same time lift your right arm. When your hand is at shoulder level, hit an imaginary ball with it. The movement should be light and springy. At the same time, place your foot on the ground and inhale. As you exhale, repeat the same movement. right foot and left hand. Perform the exercise 6 times on each side.

18. Exercise “Lowering hands and balancing energy”

This exercise completes the complex and serves to stabilize breathing and harmonize energy flows in the body.

Initial position: stand straight, feet shoulder-width apart, feet parallel to each other, arms at your sides, palms down, look straight ahead.

As you inhale, smoothly raise your straight arms to eye level, turning them palms up. The whole body should stretch together with the arms. As you exhale, bend your knees slightly and lower your arms to the level of your lower abdomen. Repeat the exercise 6 times.

Having completed the complex, immediately gently and quickly rub your palms together about 20 times. Focus your attention only on your hands. Then stroke your face with your palms, starting from the chin and up to the top of the head. Repeat the massage for 1-2 minutes. Focus only on your face. This massage helps rejuvenate skin cells.

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From the book Diseases of the Pancreas. What to do? author S. V. Panov

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From the book Qigong Exercises for Beginners author Valery Nikolaevich Khorev

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From the book Vision 100%. Fitness and diet for the eyes author Margarita Aleksandrovna Zyablitseva

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Chinese breathing exercises, qigong, is an ancient healing technique, the main focus of which is to realize the opportunity to restore health and gain well-being. Practicing techniques, secrets of well-being and eternal youth were carefully collected by the sages and preserved for posterity. The methods are based on breathing exercises that can revive the body and spirit. Chinese philosophers imagined the world around them as a huge clot of energy. It is believed that the life-giving energy of Qi coexists harmoniously with the elements of nature, trees and animals.

In the human body, energy moves in streams along the meridians and accumulates in dantangs, that is, the energy centers of the body. The main task of the set of measures and exercises according to the qigong system is to bring the flow of energy in the right direction, strengthening its movement in the three main zones. The most important areas of energy accumulation are near the head, chest and abdomen. Every person’s body has a natural self-healing system, but modern man it is poorly developed.

Breathing exercises qigong - exercises

The basis of qigong gymnastics, like any other health complex, make up breathing exercises in harmonious combination with physical activity. The entire lesson cycle is accompanied by melodic, smooth music. As a result of practicing the qigong system, absolute harmony is achieved between the physical, emotional and intellectual levels. The method of performing gymnastics is unique and has no analogues. Thanks to a set of exercises, physical functions are activated, the body self-cleanses, the immune system is actively increased and the nervous, circulatory and digestive systems are normalized.

Breathing exercises qigong, the exercises of which restore vitality, and lead to a significant slowdown in natural aging processes. The technique is based on forced tension and relaxation of a specific muscle area. This in turn contributes to the concentration and movement of energy flows. Classes are conducted to strengthen muscles and hold the torso in a special position for some time.

Qigong movement masters, teach correct system breathing, since many people breathe fundamentally incorrectly. With the help of breathing exercises, you can significantly expand the potential of the respiratory system, ensure the correct exchange of oxygen inhaled by the lungs and carbon dioxide exhaled, and improve the circulatory system. Mastering the system of proper breathing will lead to an improvement in vital signs, as well as to a stable emotional state.

Chinese breathing exercises qigong - exercises

When breathing correctly with the diaphragm, the head and spine should be kept straight. The chest should not move; inhalation is carried out through the diaphragm, while the stomach moves forward, as if “filling with air.”

Chinese breathing exercises, qigong, are based on the system of proper breathing. There are three main breathing systems that are used when performing exercises. “Breath of fire” is a rhythmic movement of the diaphragm, in which the entrance is considered passive, and the exhalation, on the contrary, is active. According to this system, exhalation is performed by drawing in the abdomen and pushing out air. The “breath of fire” is used in the most dynamic complexes. The second type is deep, measured breathing; this system involves relaxation and cleansing exercises. The most common third type is deep diaphragm breathing.

Qigong breathing exercises video online

The desire to improve your body, achieve harmony between emotions and physical condition, and get rid of extra pounds can be combined into a single goal. This difficult goal can only be achieved with effort. Comprehending the technique of the Chinese sages consists of the ability to relax the body and mind. Extremely complete detachment from bad emotions, negative thoughts and various problems will provide a sufficient amount of Qi energy.

Chinese qigong breathing exercises, exercises and video lessons, which can be found on the Internet, will help you achieve your goal. In video lessons of qigong gymnastics, a competent instructor will tell you how to do the exercises, what mistakes you should try to avoid, and what you should pay attention to. Special attention. Do not forget that qigong breathing exercises, the video lessons of which you decided to learn, will have a truly healing effect only in full complex events.

Breathing exercises qigong for weight loss

The main approach of this type therapeutic exercises to combat excess weight differs significantly from methods popular in the West, such as running, aerobics and fitness. Burning calories through grueling physical activity and constant dieting are not considered a panacea by Chinese doctors. In the fight against extra centimeters on the waist, breathing exercises for weight loss, qigong, effectively help. The qigong weight loss system includes only three exercises:

The first one is called "Frog". To perform it, you need to sit comfortably on a chair, lean forward, elbows should be on your knees, and then clench the fingers of one hand into a fist and take it with the other hand. At the same time, you need to lower your head into your hands and relax your stomach as much as possible. You need to try to breathe so that your stomach inflates like a “ball”. This exercise is designed to reduce appetite.

The second exercise is called “Wave”. When performing it, you need to lie on your back, bend your knees, and press your feet to the floor. One hand should be placed on the stomach and the other on the chest. Pay attention to your breathing; when inhaling, you need to draw in your chest as much as possible and strongly inflate your stomach. The exercise can be repeated as needed up to 20 times in a row. This activity is performed when there is an acute feeling of hunger.

The last lesson is the simplest, has a poetic name “Lotus”. You need to sit in a relaxing position and close your eyes. Over the next 5 minutes, calm, deep breaths must be alternated with the same exhalations, using the “belly” deep breathing system. You need to continue the exercise for 10-15 minutes until you feel a slight immersion in a state of sleep.

Chinese medicine doctors are confident that problems with overweight associated with an imbalance of yin - yang in the body. In order to achieve results in losing weight, first of all, you need to restore the harmony of Qi flows in your body. When you achieve optimal balance and harmony of your body, your nutrition system will not need special adjustments, and staying slim and beautiful will become much easier.

Video: morning exercises Qigong

Just 10 minutes of charging and using Qigong breathing exercises and you will feel much more energetic!

Chinese gymnastics Qigong is one of the oldest healing techniques aimed at restoring human health and gaining longevity and well-being. The practice uses healing methods carefully collected and passed on to their descendants more than 7 thousand years ago by sages from China, combining both healing exercises and breathing exercises.

According to Chinese philosophy, the entire world in which we live is filled with Qi energy. It is present everywhere: in the air, in trees, in buildings and, of course, in people. In the human body, Qi moves along the so-called meridians and accumulates in the tantans - the energy centers of the body. The goal of qigong gymnastics is to normalize the flow of Qi in the human body, enhance its circulation and fill the three dantans located in the area of the head, sternum and abdominal cavity with energy, based on the natural self-healing mechanism dormant in the human body.

The basis of qigong gymnastics is physical exercises combined with breathing exercises, performed to the accompaniment of harmonious, smooth, pleasant listening music.

Chinese qigong gymnastics is aimed at harmonizing human body on three levels: physical, emotional and intellectual. She activates physiological functions body, helps cleanse blood vessels, increase the production of sex hormones, increase immunity, and normalize metabolism.

Qigong gymnastics exercises revive a person’s vitality and also slow down the aging process of the body. They include:

Activities for forced tension and relaxation of the body, promoting the concentration of internal energy;
Exercises to hold the body in a certain position (help strengthen the muscles involved in this process);
Stretching to increase muscle elasticity and tone;
Stretching exercises;
“Hangs” in various positions (for those who are trained).

Breathing exercises qigong

According to qigong masters, many of us breathe incorrectly, using less than a third of our lung capacity. Qigong breathing exercises expand the capabilities of the respiratory system, ensuring a constant exchange of oxygen and carbon dioxide, improving blood circulation, helping to maintain physical fitness, calm and clear thinking. Gymnastic exercises of qigong require a mandatory combination physical actions with deep “belly” breathing (diaphragm breathing).

When breathing with the diaphragm rib cage remains motionless: when you inhale, the stomach moves forward (fills with air), and when you exhale, it retracts back. At the same time, the head is held straight, the neck and spine form a straight line. Depending on the type of exercises, qigong is distinguished:

"Breath of Fire" Rhythmic diaphragmatic breathing, in which exhalation is carried out due to a sharp retraction of the abdomen (inhalation is passive, exhalation is active). Used in dynamic qigong exercises;
Deep slow breathing, where both inhalation and exhalation are equal in intensity. Used in static exercises and has a cleansing and relaxing effect.

Main aspects of qigong breathing exercises:

Deep belly breathing;
Breathing only through the nose (unless otherwise specified);
Correct body position (straight top part torso).

Qigong gymnastics for the spine

The Chinese qigong gymnastics complex consists of special exercises, working with the spine and the energy zones located in it. Qigong gymnastics for the spine is available to everyone: it does not require special training. physical training and can be performed even by weakened people.

Exercises must be performed slowly, smoothly, without jerking;
Each task must be repeated 8-10 times;
Press your lower back and back firmly to the floor.

In order for the following qigong gymnastics exercises to be effective, each of them must be performed in strict sequence.

Starting position - standing. We bend our back, while pressing our chin to the jugular notch, continue to bend slowly and smoothly;
Starting position - standing. We spread our arms at shoulder level. We rotate the shoulder in one direction without affecting the spine, then slowly repeat the movement on the other side. The exercise is similar to the movement element of belly dancing;
Starting position - standing, with arms raised. Slowly bend forward at an angle of 90 degrees. We fix the body in this position for 5-10 seconds;
Starting position - standing. We straighten our arms forward at shoulder level. We try to reach the floor with our hands and return to the starting position;
Starting position - standing. We bend one leg at the knee and pull it up, you can hold it with your hand. After a few seconds, change legs;
Starting position - standing, arms at shoulder level extended to the sides. We lift our leg with a swing, trying to reach our hand with our toe. We change the leg.

The basis of qigong gymnastics for the spine is correct “belly breathing” - in otherwise Qigong turns into regular aerobics.

Qigong gymnastics for weight loss

Qigong gymnastics approach to getting rid of excess weight fundamentally different from Western methods: aerobics, fitness, running. Chinese medicine does not consider forced burning of calories, as well as limiting their intake with food (diet), as concepts healthy image life.

The basis of qigong gymnastics for weight loss consists of three exercises:

Frog. Sit on a chair with your feet shoulder-width apart at right angles. Clench the fingers of your left hand into a fist, grasping it right hand. Bend your torso forward, placing your elbows on your knees. Lower your head onto your hands and relax your abdominal muscles. Breathe deeply, contracting your stomach so that it inflates like a ball. Exercise is good for reducing appetite;
Wave. Lie on your back and bend your knees at a right angle, pressing your feet to the floor. Place one hand on your stomach, the other on your chest. As you inhale, draw in your chest and inflate your stomach. Repeat the exercise 20-30 times. It is recommended to only do it when you are feeling very hungry;
Lotus. Exercise that stimulates metabolism. Sit in the lotus position and close your eyes. For five minutes, alternate even deep breaths with similar exhalations. Your state should resemble falling asleep. The duration of the exercise is 10-15 minutes.

According to Chinese doctors, the problem of excess weight lies in the imbalance of the yin-yang of the body: by restoring the harmony of Qi flows in one’s own body, a person can eat without strict restrictions, while maintaining a slim figure.

Today, only the lazy do not engage in Eastern practices. Some people like yoga, others meditate earnestly day and night, others 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, books are written about this practice, videos are made and entire seminars are held!

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 - 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 easy health-improving gymnastics qigong, but rather one of the components of internal alchemy - in Taoist teachings this is the path to longevity (and if you're lucky, then to immortality).

It would seem that qigong classes lead to longevity, because gymnastic exercises and besides taiji qigong there are many, 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 state of mind, and even on behavior. The quality of life changes, a 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. It could be morning work-out 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 could 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’s better not to dilute it with others - they may have absolutely 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 carried out 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 cervical spine spine - everything needs to 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 lower section the spine is the most problem area our body from the point of view 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 exercise Zhong Yuan Qigong or any others that talk about the forms of Taiji Qigong - there are all kinds of collections

The concept of breathing in Qigong, as well as in the ancient Daoyin systems, is associated with the concept of qi. In some cases these are complete synonyms (“nourish the body with heavenly qi”), in others they are complementary factors. Different types of breathing also create different circulation of qi in the body. There are several dozen of them in qigong, but we typologically reduce them all to the main ones, which will be discussed below.

Natural breathing

This is the simplest type of breathing, but do not fall into the illusion that everyone can do it. Usually people who have not mastered qigong breathe with difficulty. This is caused by incorrect posture, uncomfortable clothing, excessive tension in the body, and even incorrect gait. Natural breathing can be used not only during exercise, but also in Everyday life, you just need to correctly adjust your body position and mental attitude. Having mastered this, you will turn any type of activity into a kind of qigong, and every action will be beneficial.

Natural breathing should be shallow, free, soft, long. These are not just a bunch of words, try to think about them, and then adjust your body positions so that your breathing becomes truly natural. Start all exercises of qigong complexes with a natural type of breathing; people suffering from tuberculosis and asthmatic diseases should always adhere to it.

Direct abdominal breathing (shun fu husi)

This is the most common type of breathing used in both Qigong and Tai Chi. Breathing in qigong is carried out primarily through movements of the abdomen, drawing it in and protruding it. This is the so-called abdominal, or abdominal, breathing. With direct abdominal breathing, while inhaling, the front wall of the abdomen protrudes forward, the abdomen seems to inflate. At the same time, the diaphragm moves down, creating a vacuum in the lungs and increasing the volume of inhaled air. As you exhale, the stomach retracts and the diaphragm rises.

Reverse abdominal breathing (ni fu husi)

This type of breathing is exactly the opposite of the previous one. When inhaling, the anterior abdominal wall pulls inward, and the abdominal muscles tense slightly. When you exhale, the anterior abdominal wall protrudes forward and the diaphragm descends. This is the most important type of breathing necessary for the circulation of qi. It is believed that by drawing in the stomach as we inhale, we force the qi to circulate through the jinlo channels. Therefore, reverse abdominal breathing is most often used in the “Heavenly Cycle” complexes, as well as in the old schools of taijiquan.

Two types of abdominal breathing

There are two types abdominal breathing.

The first is the natural type of abdominal breathing, which can be either direct or reverse. During such breathing, there is no focus on the circulation of qi or the release of force. It is always used in the initial stages of exercise, when it is necessary to immerse yourself in a state of rest and relax. In the early stages of qigong training, do not rush to step over this stage. Even experienced qigong experts begin the main part of the training only after a short introductory cycle of natural abdominal breathing.

The second type is deep abdominal breathing. It is achieved by gradually deepening and slowing natural abdominal breathing, as well as using the principles of “using the will to move qi through the body” and “releasing force” where necessary.

Neither direct nor reverse abdominal breathing should be practiced within 1-1.5 hours after eating.

Breathing with delays (tunbi khusifa)

Delays after inhalation or exhalation can range from 1 s to several minutes. This is a complex but effective type of breathing. It is used during meditation sessions, as well as when performing complexes to normalize metabolism.

Inhale through the nose, exhale through the nose (bihu pousi)

This type of breathing can be combined with forward and reverse abdominal breathing and is used for respiratory diseases, as well as in mnemonic qigong.

Breath of the Small Heavenly Cycle

This complex type of breathing is usually combined with one of the previous ones. Its characteristic feature is to mentally concentrate on the passage of qi through the small Heavenly circulation (for more details, see “Heavenly Circulation Qigong”). It is useful for disorders of the nervous system, and also serves as the main type of breathing in static qigong of the highest complexity.

Latent breathing (qian husifa)

The latent type of breathing, unlike the previous ones, cannot be induced artificially; it is established itself after a session of direct or reverse abdominal breathing. Your breathing gradually becomes thread-like, so that to an outside observer it appears as if you have stopped breathing altogether.

With latent breathing, the body rests best, so it is useful for restoring physical and mental strength. Resort to it if you feel that you are in a stressful situation and you need to stabilize your own psyche.

"True Breath" (zhensifa)

"True Breath" was the goal of all Taoist respiratory systems tuna. They said about him: “When ordinary breathing stops, true breathing begins.” It is a continuation of the non-latent type at a higher stage of training. “True breathing” corresponds to a significant decrease in respiratory cycles - “disappearance of breathing.”

Japanese scientists have shown that “true breathing” corresponds to the ancient “embryonic breathing” (taishi) from the Daoyin system, when breathing in the usual way supposedly stops completely. Ge Hong in the Baopu Tzu notes: “One who has mastered embryonic breathing can breathe without using either mouth or nose, like a person in the womb.”

Famous magician of the 1st - 2nd centuries. from Shanxi Wang Zhen - “True Wang” - was distinguished by “embryonic respiration and embryonic nutrition” (xishi). An ancient commentator interprets his art as follows: “He was engaged in holding his breath (qi), and then swallowing saliva - this was called embryonic respiration. He also engaged in sucking the sublingual gland and then swallowing saliva - this was called embryonic nutrition. Performing true actions, he fasted for more than 200 days. His body color was light and beautiful, and he had the strength of several people.” As you can see, Daoyin classes directly influenced the appearance and physical strength adepts.