Qigong - what is it? Health qigong: practice, therapy and reviews. Qigong for beginners. Qigong gymnastics for weight loss

13.10.2019

Health 20.06.2016

Dear readers, today we will talk about the morning Chinese qigong gymnastics, gymnastics for our health and longevity. Its main advantages: minimum time, everything can be done at home, suitable for all ages, most effective. Everyone has a chance to take a step, a step or a step for their health.

The guest of my blog Vilia Kolosova will talk about it. She herself is engaged in this gymnastics, she was able to solve many health problems with her help. I give the floor to Vilia.

Hello, dear readers! I thank Irina for the opportunity to speak on the pages of this wonderful blog and I want to introduce you to the ancient Chinese healing gymnastics called tai chi - qigong.

My interest in Eastern practices arose relatively long ago, I did yoga, studied acupressure, su-jok therapy and always wanted to get a little closer to the qigong healing system, aimed at harmonizing all systems human body. As a result, from the many complexes of qigong therapy, I chose tai chi - qigong, which in China is called the gymnastics of longevity, and which I enjoy doing in the morning instead of the usual morning exercises.

You may ask why this particular gymnastics, because there are many different sets of exercises that are aimed at developing various muscles, stretching and have a healing effect on the entire body.

This set of exercises interested me in that it is very simple to perform, but as Chinese masters say, it is most effective with minimal time. After learning the whole complex takes only 15 minutes. It is also not unimportant that the complex requires minimal space, just enough space is required to take a step forward.

This gymnastics combines two more ancient Chinese gymnastics, combining the breathing exercises of the qigong system with the movements characteristic of taijiquan. This complex, consisting of 18 exercises, began to improve more than 50 years ago by the Shanghai martial artist Lin Huozan, it was adapted for modern conditions, including for representatives of European culture, far from knowledge of Eastern practices. It is not at all difficult to master it, people of the most different ages and even those who are well over sixty.

Qigong for beginners

The complex of tai chi - qigong is very good for beginners, for those whose physical preparation leaves much to be desired. This complex, despite the apparent lightness, is aimed at improving the work of all muscle groups and internal organs. Exercise improves the condition of all body tissues, stimulates blood flow and positively affects the functioning of all human organs.

Besides, important point is that the complex affects the psychological mood of a person. The complex is performed at a slow pace, breathing is coordinated with movements, and if performed regularly and correctly, then it will certainly have a positive effect on the physical and mental health. Even for those who have never exercised, this complex can be recommended.

Improving gymnastics tai chi - qigong. Basic principles

The complex consists of 18 exercises that smoothly transition from one to another and after learning take only 15 minutes. The basic principles are as simple as the exercises themselves:

the complex is performed in the morning after getting out of bed and after a short warm-up;
after exercise, food should not be taken for 30 minutes;
movements should be smooth, synchronous with breathing;
tongue during exercises slightly touches the upper palate;
eyes half closed;
clothing should be loose and comfortable;
the room should be ventilated, it is good if there is an opportunity to practice outdoors;
attention should be focused on the exercise being performed;
during exercise there should be no sweating, only light perspiration, but if you still sweat, change clothes to prevent hypothermia, and slow down the pace of the exercises;
Do not take cold showers after class.
you need to do the exercises daily.

Breath qigong

Chinese breathing exercises came to modern masters from ancient times, and modern Chinese specialists pay great attention to breathing, as breathing affects the cerebral cortex, leading to balance and peace. Breathing in the qigong system is a whole science where various types of breathing are practiced when performing various exercises qigong. In the proposed set of exercises, breathing also occupies an important place.

Here the so-called reverse breathing is proposed, when the stomach is drawn in when inhaling, the diaphragm rises, and when exhaling the stomach protrudes, the diaphragm descends. Inhalation is made through the nose, exhalation through slightly open lips. You should gradually get used to such breathing during classes, over time it will turn out by itself. Breathing will also depend on the speed of the exercises performed, try to do them slowly, smoothly, so that in no case there is difficulty in breathing.

Qigong morning exercises for beginners. Exercises

After warming up, immediately start exercising. It is best to learn 2 - 3 exercises a day, it is easier to remember the movements. In a week or two, you will fully master the entire complex and will perform it with ease and pleasure. The author of the complex recommends doing each exercise 6 times, each subsequent exercise is, as it were, a continuation of the previous one. At first, I advise you to limit yourself to two to three approaches to each movement, otherwise an untrained person will certainly feel pain in the muscles. In my opinion, it is better to do everything gradually, personally, I approached the development of the complex in such a way that the load increased gradually, and the exercises did not cause pain and discomfort.

Exercise 1. Breathing stabilization

Stand straight, feet shoulder-width apart or slightly wider, arms lowered, body relaxed. Focus your attention on your hands.

As you inhale, gently slowly raise your arms in front of you just above shoulder level, palms pointing down and in a relaxed state.

Once your arms reach shoulder level, as you exhale, bend your knees so that your knees are at the level of your big toes. This position is called “quarter squat” in qigong gymnastics. At the same time, the body maintains a straight position, the head does not bend, the chest does not move. Simultaneously with the bending of the knees, the relaxed hands gently go down and touch the knees, after which the legs are straightened.

During the exercise, make sure that the back remains straight all the time, the inhalation falls on the upward movement, and the exhalation on the downward movement.

Benefits: exercise has a positive effect on the cardiovascular system, eliminates blood stasis and promotes the proper distribution of energy. It is especially useful for people suffering from hypertension, heart and liver diseases.

Exercise 2. Chest expansion

While inhaling from a quarter squat position, smoothly straighten your knees, at the same time raise your arms forward to shoulder level and turn them palms to each other and spread them apart with palms up. The focus is on the chest.

As you exhale, bring your hands together in front of you with palms to each other, gently lower your hands, while turning your palms down, turning into a quarter squat. The hands gently touch the knees, the legs straighten.

Benefits: the exercise is useful for diseases of the heart, lungs, shortness of breath, palpitations, and neuroses.

Exercise 3. Swinging the rainbow.

As you inhale after completing the previous exercise, slowly raise your straight arms up with palms facing each other.

As you exhale, shift your center of gravity to a slightly bent right leg, while the foot does not come off the floor, the left leg is straightened and touches the floor only with the toe. Tilt your body to the left at the same time left hand pointing horizontally to the left. The right hand passes over the head, palm down.

Repeat the movement on the other side. As you do this exercise, visualize a colorful rainbow hovering above you. Watch your breath: hands up - inhale, hands to the sides - exhale.

Benefits: exercise is useful for diseases of the chest and lumbar spine, reduces fat deposits in the lumbar region.

Exercise 4

Having completed the swing, we lower our hands, crossing them at the level of the lower body, at the same time moving into a quarter squat.

While inhaling, we straighten our knees, and raise our crossed arms up and turn them over our heads with our palms up. Then we straighten our arms with our palms to the sides and, as we exhale, lower them down through the sides, returning to a quarter squat, again crossing them in front of us. Focus your attention on the chest.

Benefits: the exercise strengthens the muscles of the lower back and hips, it is useful for diseases of the shoulder joints and the heart.

Exercise 5. Pulling the shoulder back

This exercise was the most difficult for me, for a long time I could not understand from the description whether I was doing it correctly, but over time it began to work out for me. Therefore, I will try to describe it as clearly as possible.

Remaining in a quarter squat, extend your straightened left arm in front of you, palm up. Simultaneously with this movement, bend at the elbow and turn the palm up right hand and take it to the hip. As soon as the right hand is at the level of the thigh, begin to turn the body to the right, and raise the hand in a smooth, wide movement to the level of the ear. The eyes follow the right palm.

Then we bend the right hand at the elbow and push it forward with force with the palm of our hand somewhere at ear level. At the same time, the left arm is bent at the elbow, describes an arc with the palm and lowers to the level of the thigh.

Benefits: the exercise has a very good effect on the hands, shoulder and elbow joints, it is also recommended for diseases of the upper respiratory tract helps with asthma.

Exercise 6. Boating

Having finished the previous exercise, bend your knees, but a little more than in the previous exercises, lean forward a little and lower your arms freely. From this position, we take our straight arms back, turn our palms up, then raise our hands as high as possible, straightening our knees at the same time.

Hands describe a circular motion and go down, while bending the legs at the knees. We focus on the arms and back. On the inhale - raise the arms, on the exhale - lowering down.

Benefits: exercise has a positive effect on the nervous system, heart and digestive organs.

Exercise 7. Playing with the ball

The Chinese call this exercise the ball game, but in fact it is more like playing with a balloon, since the movements should be performed smoothly and easily. I remind you that each subsequent exercise goes into the next one. From the previous position, slowly straighten up, the body to the left. At the same time, the left hand remains in the same position, and point the right hand up to the left, the palm also up.

When the right hand is at the level of the left shoulder, make a movement with it, as if you were tossing a balloon. In this case, shift the center of gravity to left leg.

Lower your right arm and repeat the movement on the other side. When performing, follow the imaginary ball with your eyes, focus on your hands. Try to keep the movements enjoyable, slow and smooth. On the inhale, move the arm up, on the exhale, down.

Oriental arts are gaining approval among fans of martial defense skills, as well as among fans healthy lifestyle life.

Qigong - exercises made up of systematic work with lungs and bodily practices that are implemented to develop endurance, physical strength and energy growth. Proper placement of the subject in space (namely, Qigong is based on this) allows you to accumulate a wonderful mood and well-being.

Qigong healing system: benefits for the body

To begin with, it is worth noting development spinal system . It is the spine in the practices of Taoism that acts human axis, the personification of the support of any activity of a material or spiritual nature. Therefore, Qigong sessions show impressive attention to this part of the body, helping to cope even with ailments. chronic type. The right approach speeds up, for example, getting rid of pinched nerves and displaced vertebrae.
Considerable importance in this tradition is given to delivered breath. We are talking about the involvement of the abdomen, which is very important for the ventilation of the lungs. The basic exercises in Qigong make it easier for the individual to remove a significant load from the heart muscle and massage the abdominal organs.
Psychological impact activities are also great. Working with tight muscles allows you to reduce the effects of stress, nervous experiences and negative emotions. The process of rebuilding the body itself has a very positive effect on the consciousness of a person, his ideas about life.
Energy aspect- one of the most important in the field of health (not combat!) Qigong. Practice considers the body of an individual as a container for filling with forces, therefore it is important to cleanse everything energy channels in a timely manner and do not forget about the required connection between different areas of the body.

If you choose the right Qigong practice, you can stop the loss of energy, accumulate it in sufficient quantities and learn how to circulate it throughout the body.

Qigong Practice: Important Rules

Even if in the first stages a person chose easy Qigong exercises for every day, the videos of which, as a rule, contain a detailed analysis of the position of the body, it is necessary to familiarize yourself with the basic requirements that guarantee the appearance of real positive changes after a stable course of classes.

Before performing Qigong undesirable to eat. It is recommended to start exercising an hour after a meal. Similarly, you should be hungry for 60 minutes after the end of the session. As a rule, it is advised to start and end each lesson simple relaxation body and mind, eyes closed and sitting comfortably. After the procedures, you can not go to the shower earlier than after 20 minutes, and you can surf the Internet, watch TV or read books only after half an hour.
Pay attention to light and loose clothing. In general, Qigong exercises for each day require separate items that are used only in courses. Don't forget about shoes that fit your feet perfectly. It should also have a wide sole.
Usually people spend classes in the hall, but exercise outdoors whenever possible, it is better to choose this option. Taoist practice requires breathing in fresh air so that the Qi energy is constantly recharged. It is best to give preference to a quiet and clean place, for example, a calm park. Just beware of sudden gusts of wind and try not to practice outdoors in cold winters.
Breathing is useful to keep always smooth. After each cycle of movements, a break is needed to restore relaxed inhalations and exhalations, which directly affect consciousness.
Qigong technique is carried out with maximum concentration focus on the selected point. It is not necessary to do this with great effort, it is necessary to observe naturalness. Difficulties with this aspect at the beginning of classes are understandable, but soon concentration will arise naturally and calmly.

pre-session

In order to activate your life energy and feel a small electrical discharge, you need to perform a preparatory exercise. The qigong technique usually begins with a practice that allows the heat to disperse through the internal organs and bones.

Stand up straight and look ahead of you.
Try to calm your mind, open your mouth a little. Gently touch your palate with the tip of your tongue.
Lower your elbows more freely and relax your shoulder area. Keep your back straight.
Make your breathing even and soft. Relax every part of your body.
Focus on the area of the lower half of the abdomen. Here is the Dan Tian - the storehouse of Qi energy.

shaolin pillar

Qigong is a set of exercises for healing various body systems, and in this exercise a person has the opportunity to strengthen the muscles of the legs and lower back, to achieve straight posture and steady gait, enhance body flexibility, tone the kidneys. In addition, the exercise will cure joint diseases, insomnia, neurasthenia.

Bend your knees and take a practically sitting position, lowering and spreading your hips. Make sure your heels are parallel and three feet apart. At the same time, the toes should be slightly wrapped down so that they grab the ground. In this position, the center of gravity will shift at the body above the median point between the feet.
Turn your knees slightly outward and point your fingers forward. Tighten the crotch area, straighten the neck. The shoulders should be lowered by bending the elbows and turning the palms to the ground directly in front of the chest. Remember to take your thumbs away from your index fingers.
Separate the rest of the fingers and place the middle fingers opposite each other. Raise your hands to shoulder height, looking at the middle fingers in front of you. For the next step of the exercise, you need to take your hands back and return them forward, combining actions with breathing. Inhale - arms are retracted, exhale - return to the starting position.

Do not forget to simultaneously visualize in your thoughts: the Qi energy should mix, soar up and down again.

Before leaving the class, place your palms on the Dan Tian zone and slowly lower them down the sides of the body.

Squats

To strengthen the bones and muscles, make the body more resilient and cure the kidneys, you can turn to this exercise. The art of Qigong in such a lesson helps to get rid of arthritis, wet dreams, impotence, pulmonary emphysema.

Stand up straight, place your feet shoulder-width apart. Body weight should be divided equally between both legs.
Squat down in one jerk, while clenching your hands into fists and bending your elbows. Get up.
Imagine that the Chi energy is concentrated in the feet and fists. Focus on your palms, then move on to your feet.
Watch for even and soft breathing, corresponding to all movements of the body.
Repeat the exercise 9-18 times.

Patting the Dan Tian

Use this exercise to improve the condition of the spleen and stomach, treat paralysis of the abdominal muscles, enuresis, incontinence. Energetically, this exercise helps to restore the balance in the body between Yang and Yin, and it appeared from the martial arts section - the Xingyi system.

In the Shaolin Pillar position, raise your arms above you with your palms facing down. Move your arms from your chest to the Dan Tien area, crossing them in front of this area. Imagine that Yang and Yin enter the middle Dan Tian (just below the navel) and mix.
There is also a second method of doing the lesson. Raise your arms horizontally with your palms up and fingers apart. In turn, starting with the right hand, pat on the stomach. Place the right hand over the left in the abdomen. Relax and think about the Dan Tian. Coordinate breathing with every movement. Repeat the exercise 9-18 times.

We strengthen the lower back with the kidneys

This exercise is also suitable for strengthening the muscles of the back, developing the shoulders, getting rid of lumbago and nerve palsy.

From the Shaolin Pillar Pose, draw a circle with your hands from the abdomen to the armpits. Gather Qi with your palms and direct it to the lower dorsal area. Further, the energy must be introduced into the back Dan Tian (the area between the kidneys under the spinous process of the 2nd lumbar vertebrae) by touching and pressing with both hands.
The second method of doing the lesson requires you to straighten your back and lean against a surface (tree, wall, etc.). Stretch your arms and start swinging back and forth to expand chest. Gently tap your back on the surface so that Qi with blood begins to circulate through the dorsal region.

cinnabar palm

To improve the mobility of the hands, strengthen the fingers and heal the joints, it is useful to use an exercise in which Qi is transformed from internal to external.

From the Shaolin pillar position, raise your arms above you to shoulder position and do not spread them further. Point your palms forward so that your thumbs are facing each other. This Qigong technique, which uses different Dan Tien exercises, allows you to move Qi to the center of the palms.
Gradually throw your hands forward, as in a repulsion, so that the limbs straighten or push away an invisible obstacle. As a barrier, you can use paper, wood, stone, and then even iron.
To increase the pushing force, exhale when moving the palms forward, and inhale when moving them back. Bring your attention to the hands, conducting the lesson alternately with each palm or in parallel with two.

Taiji ball

The lesson does not seem very dynamic or intense, but with its help it will be possible to accumulate hand strength. Go to this exercise for inflammation of the shoulder joints, neck spondylosis. Regular practice will allow you to learn how to control Qi by moving it around the palms and phalanges.

Get into the Shaolin Pillar position. In each palm, take a round ball filled with sand. The weight of the attribute is approximately 3.5 kg.
Wave your arms in circles left and right. Raise them up and down. Do at least 100 times.
Rotate the ball in the palms also 100 times.

Dragon claws and push ups

Enriched with internal energy and strengthen bones, cure pain in the shoulders, lower back and neck will help just such movements.

Take a supine position. Place support on your toes and palms so that your stomach, chest and hips rise above the floor. Straighten your back.
If you have enough strength, try to lean only on your fingers, and not on your palms. After long training, it turns out to stand up even on 2-3 fingers.

Erlan Carrying Mount Taishan

Use this exercise to build strength in your wrists and prevent capsulitis and treat back pain. The Chinese practice of Qigong in this class helps to increase the amount of energy in the body, which helps in further acupressure therapy.

From the Shaolin Pillar Position send Qi to both hands. When the energy reaches the palms, make them pushing movements and stretch the limbs to the sides.
Consciousness should also move along the medial side of the hands to the center of the palms. Shake your hands and turn your palms. This pose is like supporting a mountain on one's shoulders. Repeat the movements 9-18 times.

Pushing hands with effort

If you need to repair damaged joints or re-energize yourself a little, use this practice.

Stand in front of a tree or wall in archer position with one foot in front of the other.
Keep your back straight. The palms need to be attached to the surface in front, spreading slightly and bending the fingers, which will resemble claws.
Focus your mind on pushing the wall using the help of Qi and strength. Efforts should be soft and steady.
Lower the center of gravity a little lower and move your palms back and forth. Watch your breath, which should follow the pace of movements. Try not to fall while moving the body.

Prayer to Buddha

Since the Qigong system is also used to influence the brain, exercises from the practice often have a sedative effect. This lesson just normalizes brain function, prevents insomnia and generates internal energy. With it, you can cure the knee joints and the gastrointestinal tract.

From the Shaolin Pillar position, lower your arms to your sides. Gradually raise the upper limbs from the sides to the chest area. Touch your palms so that your fingertips are at shoulder level.
Bend your elbows a little to form a small circle with your chest. So you will resemble a praying boy. Hold the consciousness on the laogong points (in the palms), and then go down to the lower Dan Tien, keeping even breathing.
After 5-10 minutes, push the right hand away from the body, and place the left hand in front of the stomach. Then reverse the position of the hands.

Finishing position

After the course of the 10 above exercises is completed (or at least a full cycle of one movement is completed), you can proceed to the final part of Qigong. A video with this lesson, as with any necessary position, can be found on the Web. It is also useful to take the help of a professional master.

Focus on the movements of your hands. They should be raised to shoulder level. Then turn your palms and gradually begin to lower them.
Mentally, in this case, it is necessary to carry out pressure, i.e. expulsion of turbid energy from the body.
Keep your body relaxed and your breathing even. Repeat the movements 6-8 times.

The importance of the rider's position

If the “Shaolin Pillar” pose is very useful for beginner practitioners, then at other skill levels it is useful to master the horseman's stance.

Slightly bend your knees. Position your feet parallel, shoulder-width apart. Point your knees out.
Push your pelvis forward a little. Lower your chin closer to your chest. Stretch the top of your head up.
Hands should be extended in front of you at chest level and not completely bent at the elbows. At the same time, the palms should be folded in the form of a ladle so that energy can accumulate there.
Relax your body and facial muscles. In the rider's stance, the back should be perfectly straight.
Inhale through your nose and exhale through your mouth, lips pursed into a tube.

The posture of the rider follows from the main stance. Qigong also allows you to master several additional postures while maintaining the same body position:

While inhaling, raise your left hand, turning your palm to the sky, and keep your right limb down. As you exhale, change the positions of your hands. Keep your back slightly arched, as when mounting a horse. This is a traditional exercise in the pose of a horseman.
Spread your arms to the sides, bending at the elbows, at waist level. With each breath, the upper limbs should cross in front of the stomach, as if cutting it. With a long exhalation, place the left palm in front of the chest. The right hand must be taken back at the elbow, the palm goes up to the level of the waist. Now cross your arms on your stomach and spread them apart at the waist, bending your elbows. Then repeat all the steps, changing the positions of the hands. It will be a rider who strives for his beloved.
Tilt your body slightly forward. Place your palms on the front of the thighs, connecting all fingers. On the inhale, move the weight to the left leg, and on the exhale - to the right. Repeat 27 times. This is the position of the horseman shooting the bow.

turtle pose

In Taoist practices, there is far from one exercise "Turtle". Qigong uses different body positions to reduce back pain, reduce weight, relax muscles, heal diabetes, arthritis, arthrosis, prevent the development of tracheitis and diseases of the cerebral vessels.

This version of the technique is suitable for people with poor health and little physical fitness.

Take a wide horseman's stance and bend your arms in the middle Dan Tien zone, joining your palms.
Inhale and open your hands.
Sit on your right leg, leaning forward and touching the floor with your left hand.
Hold your right hand palm up near your chest.
Exhale, take the starting position.

As you inhale, repeat all movements in a mirror order. Try to move smoothly, keeping your breath even and your back straight.

Complicated practice “Turtle hides in shell”

In the rider position, place your hands on the lower Dan Tian.

Stand up on your toes and bring your hands with your palms out to the Middle Dan Tian.
Take a breath.
Move to the entire foot, transfer the body weight to the right heel in a semi-squat.
Turn your body to the left, tilt, touch your left knee with your palms.
Exhale.
Move your arms up and straighten up, shifting your weight onto your back (right) leg.
With an inhale, shift the weight back. Bend forward, touching the floor with your palms, exhale.

Repeat 3-9 times and make movements for the right side.

As the practice of Qigong shows, it is advisable to do exercises of any type twice a day. The best results come out in morning time, from about 5 to 8, but before the session it is worth emptying the bladder and intestines. In the evening you can exercise from 18:00 to 21:00. If you want to enhance the effect of the practice, try to combine it in your life with the organization of a suitable diet and stable deep sleep.

Striving for beauty, health and how highest goal- perfection, we often experience many methods, techniques and various techniques. At the same time, we want the effect to be comprehensive - and beauty, and youth and health. And also, so that there are no contraindications, and preliminary physical preparation is not needed. And, of course, I really want to get a quick result with a minimum of effort. But, miracles do not happen, and if you do not make certain efforts, you will not be able to achieve the desired result.

But there is one unique system that combines all of the above and perhaps it will help you achieve the maximum effect and make your wildest dreams come true. This is qigong gymnastics.

In essence, Qigong is a system of exercises based on a holistic perception of a person, which includes spiritual, energetic and physical components. This approach is traditional for Chinese techniques of psychophysical self-improvement. The concept of a happy and harmonious life, filled with deep spiritual content, is based on caring for both the soul and the human body. It was for this purpose that entire sets of exercises were developed, which in China are called “Healthy Qigong”.

In fact, these exercises are not only simple, but also effective, and also available to absolutely everyone. Qigong does not have gymnastics age restrictions, physical form is not important for classes. Anyone, with the help of this gymnastics, will be able to achieve amazing results not only in changing their own forms, but also in strengthening health, as well as increasing immunity and normalizing the emotional state.

Features of qigong gymnastics

It is very important for understanding the principle of operation of this technique to immediately understand for yourself that you need to treat Qigong exercises not as a sport, but as an art form.

"Qigong" is a name that comes from a combination of the Chinese characters "qi" and "gong", which respectively mean "energy" and "management, regulation", that is, literally "qigong" is translated as energy management. Although the basis of the technique is correct breathing, this technique takes into account the regulation of both breathing and body position, as well as consciousness. It is consciousness that the Chinese pay especially much attention to.

The Chinese know for sure that there are three types of "qi", that is, three types of energy - earthly, heavenly and human, and their combination affects the fate of a person. It is this postulate that is the basis of most health and medical techniques. Buddhists use the energy "qi" in meditation to purify the soul. Today in China, with great success, they apply the knowledge that was obtained as a result of the centuries-old study of "qi". They are used in alternative medicine, acupuncture, herbal medicine and various types massage. Of course, to understand the whole philosophy of Qigong, you need years of deep immersion in the world of studying human consciousness. But everyone can master the technique so as to gain slender forms and improve health.

Improving gymnastics Qigong

It is impossible to fully describe the positive impact of Qigong gymnastics on human health on the page of the magazine. It has such a versatile effect on the body that it is simply impossible to overestimate its effect.

Firstly, people involved in Qigong gymnastics, to a lesser extent than everyone else, are susceptible to viral or colds which also applies to children. Today in clinics around the world breathing exercises Qigong is used to treat and prevent respiratory diseases. If it is combined with massage, then it is used to treat diseases of the musculoskeletal system.

Qigong exercises help to cope with disorders of the digestive system, cardiovascular and other body systems. They help lower blood cholesterol levels and normalize blood pressure.

Exercises are quite simple to perform, but they can not only restore the body, but also increase its protective functions, rejuvenate. The sparing effect of this unique technique is also confirmed by the fact that it is recommended even for pregnant women and children. At the same time, the threat of miscarriage decreases in pregnant women, the manifestations of toxicosis decrease, and swelling subsides.

Gymnastics Qigong for weight loss

Qigong exercises are not like ordinary gymnastics, in them all movements are smooth and aimed at working all the muscles of the human body. The fundamental difference from other methods is the absence of significant physical exertion. The effectiveness of these exercises is increased due to the fact that with the help of a special breathing system, the tissues are enriched with oxygen, which provokes the natural process of burning fat.

Of course, the main goal of this gymnastics is not to lose weight, but to improve the body, but it is important to understand that in healthy body- normal metabolism, which does not contribute to the accumulation of adipose tissue.

Qigong gymnastics also implies some limitation in culinary preferences. But this is not a diet. The food is based on the harmony of 5 tastes: spicy, sweet, salty, bitter and sour. In principle, all Chinese cuisine is based on this combination, which is gaining more and more popularity in our country. Therefore, you do not have to suffer due to refusal of food.

Qigong exercises for emotional well-being

Qigong exercises are based on conscious relaxation. Data scientific research confirm that the performance of this gymnastics helps to reduce the activity of the nervous system, due to which the body's reactions to external stimuli are significantly weakened, nervous tension disappears and a state of rest sets in. At the same time, the state of a person can be called simply - the harmony of soul and body, which is based on the normalization of the work of biochemical and physiological processes in the body.

A normal person can experience seven basic feelings - sadness, joy, fear, grief, fright, anger or reflection. The unique technique of Qigong teaches to control these feelings. Since a long stay in any one emotional state can lead to illness. Just like psychological stress can provoke mental trauma. So, the ability to manage your emotions is a guarantee of mental and physical health.

Studies by Chinese scientists have found that 30-minute sessions are the optimal daily load, which contribute to a noticeable increase in the vitality of the body. Your body will become more resilient, you will become less tired, and, consequently, the need for sleep will be reduced, which means that you can get enough sleep in a shorter period of time than before.

Equally important, this technique will help you look at the world around you more optimistically and not worry about the little things.

A lot of people are starting to get interested Alternative medicine, in particular - Chinese practices and methods that improve health.

Qigong for beginners includes the truths and basics of the necessary knowledge about this method and basic exercises which 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 - a path for beginners and seekers

This method of self-healing came to us from ancient Chinese monks. Taoist sages developed qigong as a method to maintain their physical and mental health even in old age. But it 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 to learn how to penetrate the laws and secrets of the Universe.

Today, qigong has not lost its relevance, it is still popular both in China and around the world. Many people turn to this wellness practice to find harmony, to learn how to cope with a frantic pace. modern life 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 the conditions of 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 be confused or confused.

The qigong complex for beginners is a very easy to understand and perform method. Here you will not find too complex and 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, strengthen health.

Anyone can engage in such a complex: both young practitioners, and the elderly, and even preschool children.

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

Qigong gives you confidence own forces, temper the body and even increase intelligence. For people living in conditions constant stress, this technique will become an indispensable assistant. By affecting the entire body as a whole, qigong will make you stronger, more resistant to negative energy.

Qigong: where to start learning

Before you start 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 net, where they talk about the practice and give advice to beginners. Take care to have the right knowledge about the health technique itself and its history. You can find an article about this in the section on the site.

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

Class rules

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

Practice in a good mood.
Do not eat or drink before class.
It is forbidden to eat cold food and drink inside the first two hours after the practice.
Exercise outdoors or in a well-ventilated area.
Strive to practice at the same time.
Prepare appropriate clothing for practice.
Do not forget about proper breathing - this is the basis of qigong.
Only regular training will have a positive effect.

Separately, it is worth mentioning the appropriate vestments for Chinese technology. Fit loose and loose clothing that does not restrict movement. It is important that your outfit does not have any tight or squeezing places - clothes with elastic bands in the neck, waist, hands or shins will not work.

Also pay special attention to the materials from which such clothes are sewn. It is best to choose a suit made of thin cotton fabric. These can be pants and a loose T-shirt, your nightly pajamas (if they meet the criteria described), or special qigong clothing.

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

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

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

If you stubbornly fail to understand the essence of the ancient healing teachings, make a number of gross mistakes, and you can’t get your breathing right, 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 common mistakes.

Therefore, if you have such an opportunity and you seriously decide to study qigong, then do not be too lazy to find out about such courses in your city. Usually this is not a problem even in small towns far from the capital. Now health qigong is very popular in the countries of the former CIS, therefore in each city there is at least one experienced specialist.

It is also possible to make up for the lack of knowledge with the help of visual lessons on the Youtube channel. Video lessons will show you the correct scheme of breathing and gymnastic exercises, allowing 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 will not be superfluous to read the works of recognized Masters, as well as to get acquainted 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 "work 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 you to heal physical ailments and improve health.

It's 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. During our life, this reserve is gradually consumed, and health begins to deteriorate. That is why the Chinese actively practice qigong, because it returns to the body qi and make 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 Oriental Medicine Energizes qi limitless possibilities. It is able to work miracles and relieve even those diseases that are powerless drug therapy. 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 below is an affordable opportunity for a beginner to improve his physical health and feel the positive impact Chinese practice. You can strengthen your immunity and get rid of a number of ailments:

Qigong will restore flexibility and mobility to the body;
Practice will give vitality;
Chinese qigong will noticeably improve mood and well-being;
After classes, pain and aches in the joints of the body will disappear;
Qigong accelerates the processes of regeneration in cells;
Frequent exercises will keep 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 come;
You will fix emotional background become calmer and happier.

It should be noted that there are different images of qigong and its varieties. So, the first step is to master the traditional healing practice. Therefore, qigong is hard for beginners to be far from best idea for those who have recently come to this practice. Do not rush and do not fuss in vain, there will come a time for everything.

First of all, learn the history and basics of the practice, start training using basic general strengthening exercises. And only then, when you are ready mentally and physically, start studying 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 oriental 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 the practice, try not to postpone training and not disrupt the schedule. Of course, if you feel overwhelmed or tired, it is better to wait for a more opportune moment to exercise.

It is believed that in such a state the energy flow qi during practical exercises will be difficult, and 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, then increase the number of qigong practice sessions to four or five per week.

A set of qigong exercises for beginners

Before proceeding directly to the exercises, make sure that the practice room is clean and there is 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 in 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, rejecting all unnecessary thoughts. Then rub the fingers of one hand against the other without opening your eyes. Then open your palms and rub them together. It activates the energy qi and help you calm down and tune in to the upcoming classes.

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

Qigong exercises for beginners in pictures

"The Rise of the Sky"

Stand up straight. The legs 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.

Put your hands in lower area your belly.
Turn them palms down towards the floor so that the thumbs of the hands are pointing towards you.
At the same time, slowly raise both arms up and forward.
Your head and eyes follow your fingers.
Hands are raised high above the head, eyes look up.
The palms in the process of raising the hands are turned with the inside towards the ceiling.
At the end point, straighten up, your back is straight, your arms are straightened at the elbows.
Breathe so that the inhalation and exhalation are the same in depth and duration.
Gently separate your hands, spreading them in different directions.
Lower them down, as if describing a circle. The head then returns to its original position.
In the area under the navel, the hands again turn out to be palms to the floor, outlining a circle.
Repeat the exercise 10 times.

"Breathing Stabilization"

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

Inhale slowly.
The breath is smooth, clear, quiet.
As you exhale, slowly lower yourself down, bending your knees.
In this case, the hands are brought forward from themselves with palms to the floor.
Gently straighten up, returning to the starting position and inhaling.
As you exhale, go down again, sagging. Inhale - lift and straighten.
Repeat 10 times.

Qigong: video tutorial for beginners

Visual basic lesson for morning practice, demonstrating the performance of the exercise "Raising the Sky".

Visual lesson-complex for evening practice. Helps you get to sleep good rest, charge the body with new forces.

These simple lessons you can easily do on your own at home. Qigong for beginners is a simple but very effective exercise that has a powerful effect on the body. Remember that the practice is based on energy flows qi, which have healing and strengthening properties, getting inside the body. Therefore, control your breathing and do not forget that you should not breathe too deeply. The depth of inhalation and exhalation should be the same as in ordinary life.

Term qigong formed by the fusion of two Chinese characters: qi and Gong .

Meaning of the word qi: breath, air, but it is also used as energy.

The definition of the word gong is strength, power, as well as achievements and results of activity, work.

Hieroglyphs are combined to describe the systems and methods of "cultivating energy" and manipulating one's own energy in the body.

In China, the wise (as they called those who followed the path of self-improvement) achieved health and longevity, managing qi energy. They argued that "the essence of a person is his qi."

Who is qigong for?

Chinese qigong gymnastics is one of such gymnastics, for which there are no restrictions on either age or age. physical condition. In any case, this complex promotes healing and longevity, so it is recommended to include it in your daily to-do list.

A characteristic feature of qigong is that, having begun to practice it in young age and giving it 10-20 minutes a day, you can maintain the mobility of the joints, the flexibility of the spine, the vigor of the body and peace of mind until old age.

The main features of qigong classes.

The movements of qigong gymnastics are extremely simple and do not require a large area for practice. You can practice at home and outdoors. Moreover, gymnastics can be done mentally on the way to work, when you ride the subway, bus, train or stand in a traffic jam!

It should be noted that the correct position of the body, calm breathing and relaxation in themselves have a good healing effect and ensure the correct circulation of qi energy.

Regular qigong exercises significantly increase the tone of the body, relieve fatigue, and reduce the need for sleep.

Qigong classes contribute to the regulation of metabolism in the body, which leads to a decrease in excess weight.

Qigong is widely used both by athletes after competitions and by people whose work is associated with high mental, intellectual and physical stress.

In mental terms, qigong allows you to develop an amazing purity and calmness of consciousness - this is extremely necessary both for self-development and in everyday life.

The essence of qigong theory

Qigong is a very ancient practice. In the picture at the top of the article, you see Tai Chi qigong exercises. They were discovered by archaeologists during excavations of tombs dating back to the 2nd century BC. They are printed on silk.

Already then in Ancient China appreciated and practiced these exercises!

So what is their use?

1) Relaxing and soothing movements bring the cerebral cortex "into a special protective, inhibited state" and improve the effect of the cerebral cortex on the regulation and restoration of internal organs.

2) In connection with the regulation of breathing, the functions of the autonomic nervous system return to normal. As a result, diseases caused by disorders of the autonomic nervous system, such as ulcers, neurasthenia, hypertension, gastritis, are cured and controlled. With the help of a system of breathing exercises, you can also lower cholesterol levels, which contributes to the prevention of cardiovascular diseases.

3) Exercise qigong increase the production of bile, resulting in improved digestion.

4) With the help of the regulation of breathing and thoughts, various chronic diseases can be cured, such as diseases of the heart, liver, lungs, spleen.

Main principle recovery consists in strengthening the flow of internal qi (vital energy) with the help of qigong exercises.

When a person has enough innate qi, he will be protected from external harmful factors. An appropriate amount of qi and free blood circulation can regulate the yin and yang of the human body, and strengthen and purify the main qi flow.

Healing effect

The main reason for the desire to study qigong and people's high appreciation of the qigong system is the powerful healing effect of the practice.

The basic principle of qigong - "a calm serene heart plus a focused mind" - gives nervous system the possibility of rest. As a result, the coordination of the functions of various organs of the body is significantly improved.

Postures of relaxation of the body, deep and natural breathing, smooth movements that are controlled by thought - all this leads to the harmony of "external" and "internal", clears the channels through which qi energy moves, blood and lymphatic vessels, improves the condition of the musculoskeletal and digestive systems.

Physical and breathing exercises, combined with concentration, are the main content of the qigong system.

The impact of these exercises on health is based on the connection of consciousness and will with the work of muscles and internal organs, as well as on the unity of the physical and mental functions of the human body.

Exercises are performed at a slow and smooth pace. Depending on individual capabilities, the amplitude of movements is selected. This allows people with any initial level to practice qigong. physical training and almost any age.

The physical activity corresponding to the level of preparedness, the amplitude of movements and their pace allow everyone to get a feeling of “muscular joy”, stimulates them to active exercises, and improves functional fitness.

With regular exercises, there is an improvement in the mobility of the spinal column, a significant decrease in its deformation, strengthening of bones, ligaments, an increase in the range of motion in the joints and muscle strength.

All this contributes to the prevention of arthritis, radiculitis, osteochondrosis.

Studies by Chinese scientists have shown that those involved stabilize arterial pressure, there is an improvement in cardiac activity according to ECG data, increased endurance to physical exertion and faster recovery processes after them.

When to practice qigong

The first time qigong exercises are best done immediately after waking up, getting out of bed. The most useful are morning classes.

The second time the exercises are performed in the evening, immediately before going to bed and always after sunset in order to clear the mind after daytime worries, relieve accumulated fatigue.

In the middle of the day, it is also useful to do qigong exercises again to stimulate brain activity and relax the whole body.

The most important principles of classes

Qigong will be effective only if all the principles are followed thoroughly. For the most part, they are extremely simple, so those who practice forget them or do not pay due attention to them.

However, without these principles, qigong turns into only a simple gymnastic exercise, which does not give the desired result. So try to follow every rule.

1. Calm state of mind.

Do not start exercising until you get rid of any annoying or distracting thoughts - classes in this case will not bring the desired effect.

If you can’t get away from thinking about the “daily day”, do the qigong exercises simply as a slow exercise gymnastics two or three times. This will allow you to calm down, and after that do "real" qigong in a calm and bright state of mind.

2. Correct body positions.

Body positions should be, first of all, natural, which means that even in those exercises where a slight stretching of muscles and tendons is required, keep a natural position, do not try to bend forward or backward through force, unnaturally spread your shoulders, etc.

Every position should be comfortable. If you feel pain or discomfort in the lower back, legs, neck after class, most likely you are overly tense or unable to properly adapt the position for yourself.

Analyze carefully for early stages the correctness of each position and movement.

3. No voltage

both in the body and in the mind.

The most important principle of qigong is natural relaxation. Often this concept is incorrectly interpreted as absolute relaxation of all muscles. In reality though we are talking that there should not be any thoughts inside you that can lead to excessive tension of consciousness.

Ideally, the trainee should be free from any distracting thoughts and concentrate not even on the movements themselves (this is the first stage of training), but stay in an absolutely even, bright state of mind.

This, in turn, should lead to a reasonable relaxation of the whole body - only those muscle groups that are necessary for performing the movement should be tense, and tense just enough to make the movement smooth.

4. Combination of relaxation and tension.

5. Calm and even breathing.

6. Regularity of classes.

Qigong can bring effect only with regular practice of at least 10-20 minutes a day. Like oriental medicine, qigong acts in small portions: although positive changes can be felt already on the second or third day of classes, the real effect occurs only in the second or third month.

The effect of qigong

Usually, with constant exercise, you will feel the following results:

1. After classes, the head is clear, the body is light and comfortable, memory efficiency increases, sleep is better, reaction also improves, thinking is faster, more energy appears. These effects are provided by the flow of oxygen to the cells of the brain and other cells of the body.

2. After exercising, with an increase in oxygen circulation and a healthy circulatory system, the eyes see better due to blood flow, the heart is calm, the eyes are bright, and the vision is clear.

3. Improve the function of the heart and lungs, increase the strength of heart contractions, no dysphoria and shortness of breath, better results ECG.

4. Appetite and absorption of nutrients improves.

5. The functions of the liver and gallbladder improve. Digestive and absorbent functions are also improved, body resistance and immunity to diseases are increased.

6. Long-term performance reduces body fat, you look better, and the increase in blood cholesterol levels is also prevented.

7. Reproductive capacity increases, prevention of nocturnal emission, sexual impotence, dysmenorrhea and prostatitis is carried out.

8. With prolonged performance - unhindered and active movements joints, strengthen tendons and bones, unhindered and free movement spine, prevention of posture disorders and spinal deformities.