Qigong for beginners

It is believed that people live long in China. They can maintain a charge of vigor until old age. What is the secret? It may be that the Chinese are doing qigong gymnastics. No wonder this trend in physical activity has gained admirers from other countries. And indeed it is. Many lovers of a healthy lifestyle have long understood that qigong develops not only the body, but also the mind.

Qigong practice is associated with Taoist teachings, as well as with such a concept as Confucianism. Nevertheless, experts argue that this is not entirely true. It should be borne in mind that there are still some distinctive features between Taoist teaching, Confucianism and Chinese gymnastics. But there are also enough similarities between these concepts.

Qigong is more a kind of spiritual teaching than work on your body. However, such directions that a person needs, such as physical and energy development, are also not alien to this practice. Here's why: as we already know, qigong is related to Taoism, which was formed in Buddhism. This means that spiritual and physical development in this case follows the middle path.

Traditional medicine believes in qi energy. It is precisely this energy that is associated with Taoism. If the movement of Qi in the body is disrupted, then the work of the entire system is interrupted. That is why subsequently a person begins to have health problems. It must be said that the above considered gymnastics is an integral part of Chinese life. This practice became widespread in 1949. It was then that these miraculous health exercises were developed by specialists. Therefore, the word "qigong" is translated quite simply - "breathing exercises".

You need to know that movements of the body and its limbs during qigong practice provide for smoothness. The poses move very slowly into one another. Breathing should be natural and abdominal. Sometimes it needs to be delayed.

By and large, qigong is dynamic meditation. And this factor allows you to increase the potential of the practice. This type of activity makes it possible to increase the natural concentration and focus on something useful, as well as distract from everyday thoughts.

Qigong practice includes:

• dynamic Exercise - here comes the focus on movement;
• static exercises involve maintaining posture and breathing;
• is and self-massage elements.

Qigong classes begin with warming up the joints, muscles and tapping on the stomach and chest. It is these exercises that affect all points of the human body. They will be able to master gymnastics all people willing.

So, Qigong is energy practice. By the word "energy" it is necessary to mean prana. Qi energy permeates the entire being of a person and fills all living and inanimate nature around him. During Qigong practice, Chi energy circulates through the body from bottom to top and back. And this movement is very similar to the movement of energy through the chakras.

Nevertheless, qigong practice has some differences from yoga classes. First of all yoga provides for very good physical fitness. Not everyone will be able to sit in the lotus position and sit that way for 20 minutes. At the same time, also pronouncing simple words and even whole phrases. In qigong practice, the smoothness of movements allows you not to focus on one position of the body, but to continue your body movements.

Nevertheless, it should be noted that there are very complex movements in qigong as well. The difficulty lies in the fact that they also need to be held for some time... However, qigong exercises are still much easier to perform, in contrast to the exercises and tasks that a yoga poses for a person.

An individual can engage in all useful practices at any time of the day, since each of us has our own biological rhythms. However, it is best to choose the next time.

During the night, the body accumulates and concentrates bad Qi energy. All this happens due to the fact that over the previous day a person is faced with a large number of negative moments: a crush on the bus, misunderstanding, fatigue, and so on.

Morning exercises with qigong gymnastics helps to fill the body with fresh energy. This potential perfectly stimulates the work of internal organs. Therefore, your mood will definitely improve. In addition, as a result of exercise, blood will quickly dissipate through your body. And then beneficial Qi will enter every cell of your body. In this case, the dirty Qi will be successfully brought out.

• The practice should be started while lying in bed. First you need to stretch well: we stretch the spine, the left, and then the right leg. Then we stretch the left arm, right arm.
• Next, we continue to lie in bed and gently raise our hands to the ceiling. Then you need to connect your palms and grind them well until warmth appears. With this heat, we cleanse the bad Qi from the face and throw it off the hands to the side.
• Then it should be cleaned in the same way scalp and the entire head as a whole.
• Simultaneously with such movements, you must start generating positive thoughts... Think about those pleasant moments that will happen to you during the day.
• Be sure to run your hands all over your body and imagine how destructive Qi leaves your body.
• After all the manipulations, it is advisable to cleanse your hands of dirty Qi, since with the help of them you removed all the negative from yourself. Hands are cleaned by washing under the tap.

In conclusion of all the cleansing activities that you carried out with your body, make an energy recharge. Chinese medicine considers this to be a very effective preventive measure against all diseases. Energy replenishment is done in this way. Rub your ears as there are many acupuncture points in them. Rub the lobes first, and then start rubbing them up. Then twitch your ears slightly. Stretch them to both sides. Feel the blood and Chi energy spreading throughout the body.

Then you need to perform such an exercise. Stand up straight with your feet shoulder-width apart. Begin to gently swing your hips. Relax your arms. They should also move smoothly from side to side. In this case, you should breathe deeply. This exercise should take about 3-4 minutes.

Evening time is also good for qigong practice. It is chosen by those people who are very busy during the daytime. There is nothing wrong. However, they need to consider that you can not eat 2 hours before class.

In the evening, it is very useful to apply the practice, as it helps to eliminate insomnia. In addition, practicing qigong can help you lose weight. To make the practice even more effective, the American doctor Andrew Weil came up with a special breathing exercises. Evening exercises, which are performed for 30-60 minutes, help to fill the body with good energy.

What exercises should be done before bedtime.

• Tap lightly around the kidneys, chest, neck, and shoulders. This will help increase blood flow and oxygenate your organs before bed.
• It is also necessary in a prone position to raise your arms up and breathe evenly.... Then you can slowly spread your arms to the side, and then bring them together.
• Finally, rub your palms together. The exercise must be repeated over a period of time.

Every practice has its own rules. Good gymnastics also has them. We will tell you what needs to be done.

• Need to focus... Don't be distracted by anything in the world. The Chinese describe this situation very well: "If a dragon flies across the sky, do not pay attention to it."
• To bring the brain to a state of complete rest, you need to focus on the Dan Tian point (reproductive organ). The Chi energy is concentrated at this point. At first, you will not be able to fulfill the above condition, but in the process of training you will learn.
• All muscles must be very relaxed. This way you can easily move the Chi energy from bottom to top. And back.
• Breathe regularly, deeply, and continuously. When inhaling, the Chi energy reaches the top point, while exhaling - the bottom point. Therefore, inhalation and exhalation should be the same in their duration and intensity.
• Observe the mandatory regularity of classes... Remember not to relax at the first opportunity.
• You can start doing gymnastics any age, to feel much more invigorated.
• The best time for gymnastics is the morning hours. It is during this period that you can cleanse your body and awaken fresh energy for a new day.
• Don't eat right after class... You need to wait about an hour, and only then start your meal.
• Before starting classes, a contrast shower is useful. When the body is cleansed of dust and dirt, then it is easier to move energy to all points of the body.
• Do not overdo it with physical activity. You should focus on your well-being.Do 10 exercises first, and then gradually increase this number depending on your condition.
• Perform all movements smoothly and with pleasure. Only when you put your soul into a business, then this business is beneficial.
• During practice, you need to close your eyes and relax your eyelids. This is how relaxation is achieved.

Qigong gymnastics is healthy for both adults and children.... In order to master the practice for beginners, you can order lessons from a specialist. And you can solve this problem in another way: do it yourself at home. The technique requires smooth execution. To make the exercise meditation work out for you, proceed step by step. Start with the following manipulations.

Such exercises restore the correct circulation of the blood flow. As a result, all stagnation that occurs in the body is gradually removed. Using this technique, you can get rid of hypertension, kidney and liver disease.

What to do at home to stabilize your breathing.

• We stand up straight, lower our arms, legs are shoulder-width apart. Concentrating on the hands.
• Inhale and raise straight arms forward, palms down to shoulder height.
• Exhale and slowly lower your arms. In this case, we bend our legs at the knees. Thus, we perform a half-squat.
• Inhale again and straighten the legs. Raise your arms to your shoulders.

This complex is useful for lung development. It also has a good effect on the work of the heart, removes shortness of breath, tachycardia, and has a beneficial effect on the mental state.

• Spread your feet shoulder-width apart and place your palms on your hips. Perform a half squat.
• Inhale and slowly straighten your legs. Raise your arms slowly. Point the brushes towards each other, palms inward. Spread your straight arms to the sides.
• Exhale and return the body to its original form: join outstretched arms in front of you, then lower them to your hips. Bend your legs into a semi-squat again.

The basics of this complex are able to reduce your weight. Lose extra pounds on the lower back and support the muscles of the spine.

You need to act like this.

• Raise your arms with palms turned towards each other to shoulder height. Put your feet shoulder-width apart and bend a little.
• Inhale and raise your hands up.
• Exhale and tilt your body to the right side, transferring all your weight to your right leg. In this case, the leg should be bent at the knee.
• Inhale and perform the same exercise, only focus on the left side.
• Eventually exhale again and sit down slightly.

The study of these exercises showed that with regular exercise, a person strengthens the hip and shoulder joints. The spine becomes stronger, lower back pain disappears.

• Stand up straight and bend your knees. Hands should be lowered (while they need to be crossed at the wrists and fixed in front of you), and put your feet shoulder-width apart.
• Take a breath. Next, the legs need to be straightened. Raise your hands. Describe an air circle for each of them in turn.
• After such manipulations, connect your hands above your head using your wrists. Focus all your attention on the chest region. Remember: it is at this moment that you try to use the intercostal muscles and the spine itself to the maximum.
• Breathe out and return to the original position.

This set of exercises helps to improve lung function. If you have problems with the upper respiratory tract, asthma, then you should definitely engage in such exercises. In addition, you can use their own to get rid of pain in the shoulder, elbow and wrist joints.

• Do not sit down completely. Legs should be bent. Keep your hands at shoulder level. They should be pushed forward.
• Inhale and turn your body to the right. Keep your arms straight. However, one hand should be drawn to the left and the other back. Then use both hands to trace an arc through the air.
• Breathe out and take the starting position of the body.
• Inhale and repeat the exercise.however this time turn to the left.
• Breathe out again and take the starting position of the body.

With this exercise, you can raise your overall tone, as well as improve your mental state. In addition, the work of the gastrointestinal tract will improve, and your heart muscle will be significantly strengthened. So what to do.

• Place your feet shoulder-width apart... Bend your knees slightly. The body should be as straight as possible and slightly tilted forward. Press your hands to the body and bend at the elbows. The elbows should only point forward.
• Inhale and gradually straighten your legs first, and then your arms. After that, they need to be brought behind the back to the maximum. Describe a certain arc behind your back with your hands. Try to lift them up as much as possible. Lock your arms in the up position.
• Exhale and return to starting position. While doing this, focus on your hands and joints.

Such a complex is able to improve the functioning of internal organs. There are dots on the surface of the palms. They just have an effect on the general condition of the body and on the condition of all internal organs. It is these points that are used in the exercise "Playing with the ball".

• Stand with your feet shoulder-width apart and bend your knees, that is, do a half-squat. Fix your palms on the thighs.
• Take a deep breath... Rotate your body to the left. Raise your right hand to shoulder height. At the same time, point the palm up.
• Perform this movement: toss the invisible ball up. At the same time, transfer all your weight to the leg that is on the opposite side of the turn.
• Exhale and return to the starting position of the body.
• Inhale and repeat the exercise., just perform a turn of the body to the right.

Know that when performing tasks you need to focus your attention on your legs, since you give the maximum load alternately on one of them, then on the other.

These exercises are aimed at improving the functioning of internal organs such as the kidneys, spleen and liver. In addition, with the help of this complex, you can easily get rid of excess weight. Especially extra pounds quickly disappear in the waist area.

• Place your feet shoulder-width apart. Bend them at the knees to a semi-squat. Place your palms on your hips and lock firmly.
• Then inhale deeply. Straighten your knees. Transfer your weight to your left leg and tilt your body slightly to this side. Raise your opposite hand up and perform an arched motion.
• Then lock onto your thigh. Then raise your left hand up and perform an arched movement. Bend your arm at the elbow and lock it on your shoulder.
• Breathe out and return your body to its original position.

Perform movements smoothly and carefully so that your muscles are not damaged.Stretch your arms and whole body as high as possible to stretch your spine to the maximum.