Breathing exercises qigong. Qigong - Chinese gymnastics for beginners

Today, only the lazy do not engage in Eastern practices. Some people like yoga, some devoutly meditate day and night, some use all kinds of breathing techniques, but Zhong Yuan Qigong still remains on the sidelines, although in our country this practice has been taught to everyone for more than 20 years, about They write books about this practice, make videos and conduct entire seminars!

Today I will tell you what it is breathing exercises Qigong 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.

What is encrypted in the name of the Zhong Yuan Qigong practice? In Chinese, this word consists of two words: qi, which can be roughly translated as positive energy, and gong, which means work. That is, this working with energy. However, the word qi has many meanings, and many of them are related to air, breathing. So, Zhong Yuan Qigong is a breathing and movement practice that is aimed to improve the body's health.

Previously, in Taoist monasteries, monks practiced a special set of Tai Chi Qigong exercises, which helped them maintain health for many years, and also enlightened the mind and strengthened the spirit. This gymnastics Tai Chi Qigong was also called yoga of Taoist monks.

In the last century, the Zhong Yuan Qigong complex was developed on the basis of Taiji Qigong. By the way, the whole set of Tai Chi Qigong exercises, according to experts, is not just health-improving qigong gymnastics, but rather one of the components of internal alchemy - in Taoist teachings this is the path to longevity (and if you’re lucky, to immortality).

It would seem that qigong classes lead to longevity, because there are many gymnastic exercises besides taiji qigong, thousands of people practice them, and the overall mortality rate in the world is not decreasing. In fact, qigong is self-healing complex, which affects not only the physical body, but also the soul.

Work with energy practices has a positive effect on the general condition of the body (this is especially evident in older people), and on the mental state, and even on behavior. The quality of life changes, 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. This could be morning exercises or just relaxation (you can turn on the video and repeat after the instructor). It’s worth trying it for yourself, 15-minute qigong for weight loss will help tighten your tummy, improve your well-being, or simply solve some problems with your well-being.

Chinese qigong gymnastics for beginners is a simple 15-minute complex that can be performed at home.

Prepare for classes and get started. Choose comfortable clothes (it is especially important for women to choose comfortable underwear; it is best to use sports underwear). Find video lessons that you like - such that the instructor talks about each Zhong Yuan Qigong exercise and explains how to perform it correctly.

This can be your morning practice, or use qigong for weight loss - it’s all up to you, but if you use a video with one trainer, then it’s better not to dilute it with others - they may have a completely different approach to taiji qigong.

Exercises for beginners

The basic principle that Zhong Yuan Qigong professes is that the movement of the flow of energy must be carried out down up. Qigong classes should be conducted in such a way that the energy moves gradually - either from bottom to top or from top to bottom.

You cannot alternate exercises for the knees with exercises for 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 the lower spine is the most problematic area of ​​our body in terms of various stagnations (energetic and quite tangible). Due to the low mobility of this part of the body, health problems arise - in women, this can be various ladies' 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 healthy man— 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.

1. The first exercise you can start with is Dragon rocking the cradle. In order to perform it, you need to stand with your feet slightly wider than shoulder-width apart.
   
   
   Try rolling from your toes to your heels and back, then do the same movement, but from side to side - first you need to shift your weight to the left, then to the right. This way you will get a feel for how to perform the exercise correctly and which muscles are responsible for it.
   
   
   The exercise itself is simple - you need to roll in a circle five times - first in one direction, then in the other. There is no need to bend your knees, it is better to try to move your whole body. Watch how the master moves in the video to better understand the specifics.
   
   
   This qigong exercise for the spine is very, very useful - flexibility increases, coordination of movements improves, internal back muscles are worked out (many women, including me, have slight pinching there - our price for loving high heels).
2. Exercise Dancing Dragon will help solve problems with the knees, back and lower abdomen (this qigong exercise is practically not used for weight loss - the abdominal muscles are not too stressed, but at the same time the oblique abdominal muscles are still involved). The dancing dragon is squats followed by full straightening of the knees (you even need to try to bend them a little). reverse side How the master does this can be seen in the video clip).
   
   
   After 10 repetitions, you need to proceed to the next part of the exercise - with your knees in a bent position, they need to describe semicircles, first in one direction, then in the other.
   
   
3. After the legs and pelvic area are worked out, you can move on.
   
   
   Do the exercise Dancing snake- you need to stand up straight, put your hands behind your head, spread your elbows as far as possible, and then slowly rotate your hips, first in one direction five times, then in the other.
   
   
4. flying dragon is a simple qigong exercise for the spine that anyone can do. First you need to bring your shoulders forward as much as possible, then lift them and move them back. This exercise is also performed no more than ten times.
   
   

These are the simplest types of qigong exercises for beginners - they will take no more than 15 minutes to complete.

If you like these exercises, you can watch Qigong videos with presenter Lee Holden, which contain more Zhong Yuan Qigong exercises or any others that talk about the forms of Taiji Qigong - there are all kinds of selections for women and men, for children and the elderly.

morning work-out

evening complex

Special qigong complexes for weight loss are the same qigong exercises that are most effective specifically for losing excess weight. Select Zhong Yuan Qigong videos to suit your taste, work on yourself for 15 minutes every day, and you will be healthy.

Chinese breathing exercises, qigong, is a healing technique that is a special training that combines special breathing and coordination of movements. It helps to learn how to control a person’s internal bioenergy (qi), conduct it through various parts of the body for their healing. Thanks to regular performance of qigong breathing exercises, physiological and psychological processes in the human body are aligned, which affects not only health and well-being, but also the emotional state and appearance. Qigong teaches calmness, concentration and harmony.

Performing qigong exercises requires extreme concentration; at this time you cannot be distracted by any extraneous actions or irritants - only then will your qi energy go in the right direction. By learning to manage chi energy, you will be able to control the functioning of your body, and this will allow you to maintain the health of body and spirit until old age.

Today there are quite a lot of schools and directions that practice studying and performing qigong exercises. We will look at the basic qigong exercises for beginners, and discuss in detail the technique of performing them and the main features.

How to Do Qigong Exercises for Beginners

During the performance of qigong exercises, the main attention should be paid to breathing - after all, it is oxygen that gives energy to the body, nourishes it and fills it with strength.

When explaining the technique of performing qigong exercises for beginners, instructors pay attention to how important awareness is. You cannot “turn off” your brain; you must constantly listen intently to your own body and feel it: the movements of the diaphragm, the filling of the lungs, the tension and relaxation of muscles. To do this you need to be in a state of complete calm. If your emotional state is tense, try to calm down before starting qigong exercises - otherwise you will not be able to control the qi and direct it to the right places.

Do not try to immediately learn as many qigong movements as possible. It’s better to learn one thing, but bring it to perfection, and only then move on to the next one. Consistency in practice is very important. The effect of qigong breathing exercises appears only when you do it regularly, every day. Qigong is not a hobby that you can do when you have a free minute, but a philosophy and a special way of life. This gymnastics trains your internal discipline, which affects not only the performance of qigong exercises, but also your entire life - you have more free time due to its more effective use, and your motivation increases.

Correct Qigong Breathing

Before you begin to practice qigong exercises, learn to breathe correctly to use the full potential of your lungs.

Notice how you breathe in Everyday life. You doing a large number of shallow inhalations and exhalations, without actually using even a third of the volume of your lungs. Athletes do better with this - their lungs work at more than half capacity, but this is not 100% of their capabilities.

To master correct breathing, learn to perform basic qigong exercise. Stand up straight. Straighten your arms in front of you, palms down, while turning your palms slightly towards you. Take a quick, deep breath through your nose – it doesn’t work. rib cage, and the stomach. When breathing “chest”, only the upper part of the lungs is filled with air. To perform qigong exercises you need a lot of air - so when you inhale, inflate your stomach, feel how the diaphragm straightens and the lower part of the lungs fills with air.

As you inhale, raise your arms up, moving them back and to the sides, throwing your head back slightly.

Exhale quickly, exhale through your mouth, at the same time your hands should lower to the navel, your legs should bend slightly at the knees.

This is one of the basic qigong exercises that teaches you how to breathe correctly. Do it slowly, listening to your body. When performing this, while inhaling, keep your back straight, do not bend it, or make any jerks. Do at least 10 repetitions.

Qigong breathing exercises

Having mastered the basic qigong exercise described above, you can move on to studying a set of qigong exercises for beginners.

While doing the exercises, try to consistently and evenly load the muscles of the body, moving from the legs to the head or from the head to the legs, work all the muscles with equal intensity, do not rush during the qigong class. Be very attentive to the hip joint, do not squeeze it, try to feel the movements in it. Also pay attention to the spine, straighten and stretch it.

1. The starting position for performing this qigong exercise is standing straight, feet shoulder-width apart, looking ahead. As you inhale, rise onto your toes; as you exhale, roll onto your heels. The knees should not bend during movement. Perform 10 repetitions, gradually increasing the range of motion and raising your toes higher and higher.
2. The starting position is the same. While inhaling, rise onto your toes and seem to fall to the left on the sides of your feet. As you exhale, roll over your heels to the right side. Then repeat this circle in the opposite direction. When performing this qigong exercise, keep your knees straight and try to move your whole body while maintaining balance. Repeat 5 times in each direction.
3. Starting position: standing straight, legs together, gaze straight. Inhale while sitting down and placing your palms on your knees. The back remains straight. As you exhale, your knees straighten, as if you are pushing them back. Do 10 repetitions, trying to get deeper each time.
4. The starting position is the same as for performing the previous qigong exercise.. As you inhale, bend your knees, place your palms on them, make a semicircle with your knees to the right, and as you exhale, complete the circle. Then repeat on the other side. Perform 5 circles to the right and to the left, while each time try to increase the amplitude of movement.
5. Starting position – standing straight, feet shoulder-width apart, looking ahead. As you inhale, lift one leg, grab it with your hands and pull it towards your body. As you exhale, lower. Repeat on the other leg. Perform 5 repetitions on each leg. Keep the knee of the supporting leg straight.
6. The starting position is the same as the previous qigong exercise. Take a deep breath, while inhaling, lift one leg, clasp it with your hands and move it to the side. As you exhale, bring your knee forward and then lower it. Do 5 repetitions on each leg.
7. The starting position too. Raise your arms and place your palms behind your head on top of each other. Pull your elbows back as far as possible. While in this position, slowly move your hips in a circle to the right - do half a circle while inhaling, half a circle while exhaling. Then repeat on left side. Make 5 circles on each side.

These are not all qigong exercises - there are a lot of them, but to start practicing this complex will be enough.

Breathing exercises qigong

It is not known exactly who and when exactly the breathing exercises of qigong, so popular today, were developed. The first mentions of it are found in books written in 270-300 AD. It became widespread in the 60s of the 20th century, when the famous doctor Wang Jinbo demonstrated its effectiveness to his colleagues in a Shanghai clinic. From that moment on, qigong breathing exercises began to be used in traditional Chinese medicine, and later became a popular trend in many sports complexes around the world.

Qigong breathing exercises help improve health, improve blood circulation, restore physical and spiritual strength, and cure some diseases. On this moment In the direction of qigong, there are five stages or categories of gymnastics: therapeutic qigong, restorative gymnastics, martial, philosophical and original techniques.

Even in ancient times, the Chinese believed that with the help of proper breathing you can control your mood. Don't let your breathing become shallow or strained; Qigong breathing is calm and uniform. Try a few simple exercises, also called intermediate breathing exercises:

1. Lower Breathing Qigong. Take any comfortable position, sitting, lying or standing. Take a deep breath through your nose, making sure that your shoulders and chest remain motionless and only your stomach moves forward. As you exhale through your nose and mouth, draw your stomach back in.
2. Medium Breath. Inhale air through your nose, while your shoulders and stomach should remain motionless, and your chest, on the contrary, expands. During this exercise, air fills the middle part of the lungs. Exhalation is also done through the nose or mouth.
3. Upper breathing. This time, as you inhale, your shoulders rise slightly, but your chest and abdomen remain motionless. You can tilt your head back a little. In this exercise, air penetrates into the upper parts of the lungs.
4. United. During inhalation, the abdomen alternately moves forward, the diaphragm lowers, the chest expands, and the shoulders rise. As you exhale, draw in your stomach, lift your diaphragm, contract your chest, and lower your shoulders.

Breathing qigong requires some practice, because we are not used to monitoring and controlling our breathing. Each exercise is performed at least 3-4 times; they can be performed at any convenient time of the day or night. These same exercises can be used as a short qigong meditation to calm nervous system after an emotional outburst or before an exciting moment, such as a public speaking.

Breathing exercises Qigong. Intermediate exercises

The oxygen we breathe in is also called Qi. A person constantly breathes, and therefore regularly receives qi and exhales qi.

Please note that Breathing is often closely related to our health. Usually, if a person gets sick, his breathing ceases to be harmonious and uniform, a short inhalation and a slow exhalation appear.

Breathing disorders are very often accompanied by diseases such as asthma, heart disease, etc. Therefore breathing exercises is an important part qigong gymnastics.

This gymnastics is one of the areas tai chi. She trains truly correct breathing.

This direction consists of a whole set of exercises that help both improve health and physical strength of a person. Breathing exercises includes both dynamic and static exercises.

Also in ancient China doctors were one hundred percent sure that through proper breathing you can even control your mood.

When breathing evenly, a person almost always has a calm and even mood. Under no circumstances should breathing be intermittent or heavy.

Static Breathing Exercises

Exercise 1: "Bottom"

You need to lie down or sit down, then stand up and inhale air through the nasal cavity, while leaving your chest and shoulders at rest, and your stomach should be pushed forward.

We control our diaphragm, in order to help the air penetrate into the most remote areas of the lungs, the diaphragm must be lowered. We complete the exercise by exhaling, but be sure to draw in the stomach. Exhalation can be done both through the nose and through the mouth.

Exercise 2: “Average”

We sit down, lie down or stand and inhale air through the nasal cavity. We leave the shoulders and, this time, the stomach in their original position, but slightly expand the chest.

The ribs should also be slightly expanded. This exercise It is called medium, since during it air tends to penetrate into the middle segments of the lungs. We complete the exercise again through the oral or nasal cavity.

Exercise 3: "Upper"

We take the starting position: (lying, sitting or standing) and inhale air. We leave the chest and stomach motionless, but the shoulders should be slightly raised.
We also recommend tilting your head back a little. Probably, as you already guessed from the name, this exercise helps air get into the upper parts of the lungs. As you exhale, lower your shoulders and raise your head...

Exercise 4: “United”

We take the starting position and inhale air. We perform this exercise in stages: we stick out our stomach, then lower the diaphragm, expand our chest, slightly raise our shoulders and lower our head back.

When exhaling, the reverse process occurs: we pull in the stomach, raise the diaphragm, compress the chest, and then lower the head first, and then the shoulders.

To be effective, each of the exercises presented should be performed three to four times. However, it is not necessary to complete all four exercises the first time.

Fulfill breathing exercises qigong possible at any time of the day or night.

• Morning exercise will provide you with mental and emotional balance for the rest of the day.
• Evening workouts also have their advantages; they help restore strength after a hard day of work.

Breathing exercises Qigong at home

Hello. How to properly perform Qigong breathing exercises?

Good afternoon How to perform Qigong gymnastics correctly depends on your training goals and your experience. Qigong refers, rather, to complex health improvement systems than to simple physical education. Proponents of the method claim that with its help we can get rid of weight problems, back pain, and even chronic diseases. There is no separate “breathing exercise” for beginners. There are several known complexes that work the body from head to toe and require concentration on breathing. Qigong practitioners claim that the purpose of all this activity is to harmonize the flow of qi energy along the meridians. In terms of ordinary physical education - improving blood circulation, strengthening muscles, increasing joint mobility, increasing lung capacity, preventing the consequences of physical inactivity.

Is it possible to achieve perfection alone or home training?

Typically, the literature on Qigong states that it is better for a beginner to train with an experienced practitioner for at least some time. Qigong movements differ from both physical therapy and regular fitness. They are performed at a special pace, requiring synchronization of breathing and movements, and correct body position. It is better to practice all these things with a teacher.

In ordinary fitness clubs, qigong, as a rule, is not taught due to its complexity and specificity. Still, such things are of interest to people who want to find a way to physical recovery through some kind of activity, and not ordinary clients of fitness clubs who, rather, just want to lose weight, strengthen muscles and improve their figure.

Finding qigong practitioners in your city is usually both simple and difficult at the same time. Here are some ideas to help:

• call yoga schools, gymnastics are somewhat different both in philosophical content and in implementation, but it so happens that all eastern practices gather in one place;
• look for holistic medicine centers; most likely, they practice qigong and comprehensive healing with it;
• There are also teachers remotely, online, and although many do not approve of such methods due to the lack of contact between teacher and student, you can turn to them too, especially if there is no other alternative.

General principles of training organization

Classes at the same time

Unfortunately, I can’t give you anything specific advice here, because I don’t know the purpose of your studies. There are Qigong complexes for morning and evening practice. Morning exercises are usually performed immediately after sunrise or immediately after waking up, on an empty stomach. You can drink a glass of water, but not tea or coffee. The point is to organize classes regularly, and you will have to “adjust” the training time to your schedule so that, despite weekends, holidays and other life circumstances, you can train at the same time.

If training takes place in the evening, you should also take care of your diet. Unlike “Western” types of fitness, this requires an empty stomach or, at least, training is not allowed immediately after eating. There should be a two-hour interval between meals and training.

The order of working out body parts

There are “ascending” and “descending” Qigong systems. The point is that the body is worked out either from the feet to the top of the head, or vice versa. Skipping body parts or refusing to train any one part is not allowed. Usually, in qigong, special attention is paid to working out the hip joints, since their unsatisfactory condition is considered to be the cause of impaired blood circulation between the upper and lower body.

Breathing in Qigong

Learning breathing practices begins with the so-called belly breathing. The practitioner must understand how to inhale, completely “filling” the stomach, relaxing it, and feeling the connection between the lungs and the stomach.

There are several breathing styles in qigong; training is best done in practice; the information below will help you navigate them:

• "breath of fire" Accompanies dynamic qigong exercises. It is usually not used as an independent practice, although it is used in various health systems that have nothing to do with qigong. It differs from our usual breathing in that exhalation is done aggressively, due to the push of the anterior abdominal wall towards the spine, and inhalation is done passively. The person relaxes and simply lets as much air into the lungs as he can;
• "relaxing breathing" Here, inhalations and exhalations are equal in strength; this breathing is done together with static or relaxing poses that promote relaxation of all muscles. First, take a deep breath in through your nose, turning your shoulders and, as it were, “loosening” your stomach, and then exhale, smoothly “bringing” your stomach to a neutral, normal position without tightening the muscles.

Particular attention is paid to controlling the abdominal muscles and breathing rate. In the first case, the inhalation may be longer, and the exhalation may be short but aggressive. And in the second, inhalations and exhalations are approximately equal in strength.

Important: I would, of course, like to write that all Eastern practices are wonderful because they can be mastered at home in conditions of comfort and minimal cost. But, unfortunately, this is not the case, and the more correct way is to find a teacher who will go with you the whole way of becoming a beginner.

Breathing exercises qigong

Breathing exercises qigong- this is nothing more than a direction of the Chinese breathing practice of Tai Chi.

Qigong breathing exercises are training in real correct breathing. It is recommended to perform it only after all the secrets of the preparatory exercises aimed at various parts of the body have been comprehended. Breathing Qigong is a set of breathing exercises that includes both static and dynamic exercises.

The ancient Chinese were sure that proper breathing was the key to a good mood and a healthy state of mind and body. The Chinese believed that correct breathing is smooth and calm, and intermittent and tense breathing should not be allowed under any circumstances.

We present to your attention several exercises from qigong breathing exercises.

Qigong breathing exercises

First exercise. Lower. Performed in a lying, sitting or standing position. Inhale through your nose, making sure that your shoulders and chest remain calm and do not rise. In this case, the stomach should stick out slightly forward. The diaphragm must be lowered down so that the air penetrates into the most distant parts of our lungs. Next, exhale (through the nose or through the mouth - it doesn’t matter), first of all drawing in your stomach.

Second exercise. Average. Performed lying down, sitting or standing. Inhale air through your nose. The shoulders and stomach remain motionless, but the chest expands slightly when inhaling. In this case, the ribs unfold somewhat. The air then penetrates into the middle sections of the lungs. You can exhale through your mouth.

Third exercise. Upper. The beginning of the exercise is the same as the previous two. The chest and stomach remain motionless, but the shoulders rise up, as if taking in air. At the same time, you can tilt your head back a little. In this case, air penetrates into the upper segments of the lungs. As you exhale, lower your shoulders and return your head to its original position.

Fourth exercise. United. Inhalation begins from below: first, the air is drawn in by the stomach, then the diaphragm lowers - the chest expands, while the stomach moves slightly. After the chest, the air is absorbed by the shoulders, which at the same time rise, the head leans back slightly. Exhalation is done in the reverse order: the stomach is drawn in, the diaphragm rises, the chest contracts, the head, and then the shoulders drop.

Each exercise is performed three to four times. To begin with, it is not necessary to perform all four exercises, you can only do one or two. The exercises should be learned gradually.

Qigong breathing exercises can be done at any time- morning, afternoon or evening. Morning exercises set you up for an even, calm emotional tone throughout the day. Evening breathing exercises will help restore strength after a day of physical and emotional stress.

Breathing exercises: choosing an acceptable option

What to do if all medications and even surgical interventions do not lead to an improvement in health? Get depressed, or look for alternative methods treatment? We are sure that you are more attracted to the second option, especially since it helps not only to reduce the dosage of medications or the intensity of the pathology, but also gives a real chance to completely get rid of the disease.

It’s even more surprising to learn that all this doesn’t always require significant effort or shelling out astronomical amounts of money. It’s enough just to relax at home and correctly perform the selected breathing exercises.

Yes, now you can be treated simply by inhaling and exhaling using previously developed, approved and tested methods, thanks to which thousands of people have already been able to live again life to the fullest. This article will discuss several different treatment regimens for breathing exercises.

The technique, which was developed by the Soviet scientist Buteyko back in the 60s, is based on monitoring the balance between the concentration of carbon dioxide and oxygen in the human lungs. This can be achieved through correct and shallow breathing, during which the diaphragm will be used.

Buteyko's breathing exercises helped the author himself get rid of old bronchial asthma, although the exercises themselves are capable of more.

According to studies and experiments, they can help cure the following ailments:

• angina pectoris;
• allergies;
• poor circulation of blood in the brain of the head;
• pneumosclerosis;
• pulmonary enphysema and arterial hypertension.

The basic principles on which everything is based breathing exercises of this technique are as follows:

• The inhalation should be shallow and take no more than three seconds, and it should be done exclusively through the nose. Movements of the abdomen or chest are not allowed, and the air should not be allowed to fall below the collarbones;
• You should exhale in the same way, but for 3-4 seconds;
• 4 seconds is the ideal pause between inhalations and exhalations.

You can learn such breathing only under the supervision of a doctor, who will point out mistakes and inaccuracies. Of course, you can try to do the exercises yourself, but it is unlikely that they will bring their long-awaited effect.

Qigong is one of the branches of the ancient Chinese teachings of tai chi. If you believe all those who have tried this technique on themselves, it turns out that it helps to cope with the following difficulties:

• Recover from physical or emotional stress;
• Achieve psychological balance;
• Reduce the feeling of hunger while following a diet;
• Accelerate material metabolism;
• Stimulate blood circulation;
• Start the circulation of Qi energy.

Qigong breathing exercises do not require you to memorize and perform all the exercises at once. Yes, and you can do them at any time of the day, doing three or four repetitions. In principle, this is the most loyal and harmless Chinese method, which is suitable for beginners and those who regularly diet.

Ibuki are specific power breathing systems for fans of Shotokan karate, which is a type of toughened qigong. Their main task is to increase the readiness of the hand-to-hand combat participant to non-standard situations that arise during the fight.

It is also possible to reduce the damage from the consequences of the battle. If you become more interested in the breathing exercises of the nogare system, it becomes clear that it is distinguished from the main ibuka by completely silent exhalations, which are done through the mouth, and complete relaxation of the whole body (nogare-1).

In addition, it is worth studying the intricacies of the stabilizing breathing technique, which is better known as nogare-2. While the exercise is being performed, a person gains control over slowing down the pulse rate, which increases after undergoing physical or mental pressure.

You need to do it as follows: quickly inhale through your nose, hold your breath for 4-5 seconds, and during this time, tensely throw your arms forward with straightened fingers. At the stage of silent exhalation, you should achieve complete relaxation and lower your hands to your hips.

In principle, this set of breathing exercises is available not only to those who have connected their lives with karate. Having mastered it, you can learn to endure stressful situations more easily and quickly get rid of fatigue and emotional stress.

We are all accustomed to the fact that we only need to train our legs, abs or arms, while we completely forget about the tongue. In fact, the tongue is a very important muscle that must be well developed and capable of pronouncing sounds with the required clarity.

Articulation gymnastics is especially relevant in childhood when a child can easily correct problems with sound pronunciation.

When performing a similar technique at home, it is important to remember that breathing exercises and articulatory language gymnastics are inseparable things, and they must be done according to established rules and recommendations.

For example, it is important to obtain preliminary consultation from specialists, turn exercises into an exciting game, observe their frequency and do them until the articulatory organs feel tired.

Breathing exercises of qigong gymnastics for beginners

Today there are a huge number of different exercises that will help improve your well-being and improve your figure. There are many differences between different sets of exercises. Some are aimed at improving muscle function and metabolism, others help get rid of excess energy. There are exercises that help build muscle mass, others train endurance. Qigong exercises stand apart from them.

Qigong exercises are not just gymnastics or fitness, which you can do thoughtlessly and almost “automatically”. Qigong is a whole teaching about energy management. Qigong can be called a separate philosophy and having comprehended it, you will be able to correctly direct the flow of energy in your body and outside it, as well as independently manage all energy processes in the body. Of course, qigong exercises are much simpler for beginners, but they will also help you learn a lot of new things about your body.

Why choose Qigong exercises?

It is worth giving preference to qigong gymnastics exercises simply because they allow you to get rid of excess weight without resorting to fasting or strict diets. Of course, no one says that you can overeat and eat cake every day, but even qigong exercises for beginners help you learn to control your appetite, and you will eat when you really need it.

You should also take into account that qigong puts a considerable strain on the body, therefore, just starting to do the exercises, you can lose up to 4 kilograms in the first month. In addition, qigong exercises help the body cleanse and rejuvenate. In just a couple of weeks, all toxins will leave your body, your performance will increase, and your well-being will improve.

If you doubt whether qigong exercises for beginners will be within your power, then you can safely cast aside all doubts. Qigong is gymnastics for everyone; weight, gender or lack of free time will not be an obstacle to improving your body. In order to achieve success, you only need concentration, a positive attitude and a rich imagination.

Qigong exercises for beginners

The main components of a truly effective method for losing weight and healing the body are: qigong breathing exercises, dynamic qigong exercises, anti-cellulite self-massage.

Proper breathing helps improve blood and energy circulation in the body. Every time we eat, we receive a certain amount of energy, and it depends on our metabolism whether this energy will be used or stored as fat. To prevent fat from being deposited, before eating you need to “wake up” or start your metabolism with proper breathing.

You need to start qigong breathing exercises with a few deep breaths. In this case, attention should be concentrated in the lower abdomen. As you inhale, your stomach should fill to the limit with air, and while exhaling, relax completely. After this, you need to do quick breathing exercises. You need to exhale very quickly and forcefully, so that you feel that your stomach is sticking to your spine. This charging should take no more than 2 minutes.

After eating, you need to repeat qigong breathing exercises. Such gymnastics for internal organs will help improve digestion. After breathing exercises, you can place your hands at the location of the stomach and lightly massage it in a circular motion, as mothers do for small children.

The next stage of gymnastics is dynamic qigong exercises. In combination with breathing exercises, such exercises trigger mechanisms for burning fat and strengthening the body. The energy begins to pulsate in the body sooner, and very soon real functional changes will begin in the body. You will notice how the skin becomes more elastic and smooth, the walls of blood vessels will become more elastic, and congestion in the body will completely stop.

To achieve maximum effect, it is very important to master the technique of anti-cellulite self-massage. This massage will help you forget about the hated orange peel forever and start admiring your body. The massage itself is simple; its essence is energetic pats all over the body. You need to start with the shoulders and arms, then move to the back, stomach, hips, and move like this all the way to the feet. The pats should be quite energetic, as if it were necessary to knock out dust or laziness from the entire body. With the help of such claps it will be possible to awaken the energy of the body and make it work more actively.

Such simple qigong gymnastics exercises will allow you to put in order not only your figure, but also your thoughts in just a couple of months. You will notice that you become much stronger, more energetic, more resilient and even braver.

How do adherents of qigong gymnastics eat?

The issue of nutrition very often worries those who are just beginning to master qigong gymnastics exercises. In fact, proper nutrition according to the qigong system is no different from proper nutrition, which is recommended to all of us by modern doctors and nutritionists. It is based on the same well-known “food pyramid” and uses classical principles. But there are some nuances.

One of the secrets of fighting hunger that qigong exercises will tell us is the relationship between the ears and hunger. It may seem surprising, but ear massage helps relieve hunger. As soon as you want to eat, you need to clasp the shell of your ear with your thumb and forefinger and knead it thoroughly for a minute, repeat the same operation with the other ear. By the way, such a massage helps to cope not only with hunger, but also with more serious addictions.

It is also worth noting that systematically performing qigong gymnastics exercises in itself reduces the feeling of hunger. Usually people “seize” problems, but qigong exercises improve well-being and mood so much that the need for large quantities food disappears on its own. Qigong is an exercise that directly affects the quality of life and our mood.

Denis Bykovskikh/LIVE!

Qigong gymnastics for beginners: a comprehensive solution to various problems

Qigong for weight loss? Yes! Yes! But not only. Qigong solves a variety of problems. And even within the simplest set of exercises for beginners.

Qigong is complete system, strengthening the entire body. At the same time, it also solves local problems: it normalizes the functioning of one or another organ, helps get rid of back pain, and lose extra pounds.

The idea is about the movement of qi energy along channels or meridians that permeate the entire human body. By influencing them externally, we improve the flow of qi and influence the functioning of the entire body. Of course, if you practice qigong regularly.

Below, it is advisable to perform every day. Morning, afternoon or evening - whatever suits you. If you can’t do it every day, you can do it two or three times a week. Yes, at least once, say on Tuesdays. The main thing is to build your own system and no longer violate it - do not let your Tuesday go by any means.

Qigong gymnastics: basic rules

The main principle of qigong: When doing exercises, consistently load the muscles, moving from the legs to the head or back.

Another rule: work all parts of the body with equal intensity. This is necessary in order to balance the energy in the upper and lower body.

Pay special attention to the hip joint, which can be called the most stagnant area of ​​our body. Due to the clamps in it, blood does not circulate well enough between the upper and lower parts of the body. And because of this, various vascular problems and diseases arise, from numbness of the hands and feet to hypertension. It is also important to carefully work on the spine, because with the sedentary lifestyle that most of us lead, it is subject to serious stress.

Qigong gymnastics: breathe correctly

Qigong is primarily a breathing exercise, so when performing even the simplest set of exercises, you need to pay attention to your breathing technique. Proper breathing is necessary for an even load on the heart and complete enrichment of the blood with oxygen. When performing qigong exercises, breathe deeply and evenly, distribute inhalation and exhalation as indicated in the description.

Qigong gymnastics: exercises for beginners

The dragon rocks the cradle

Initial position. To perform the next two exercises

1. As you inhale, rise onto your toes, and as you exhale, roll onto your heels. Try to do this movement without bending your knees. Gradually increase the amplitude, each time rising higher on your toes. Perform 10 repetitions.

The dragon is dancing

Initial position. To perform the next two exercises, stand straight, feet together, looking straight ahead.

1. As you inhale, squat down and place your palms on your knees. As you exhale, straighten your knees, pushing them back. Repeat the exercise, each time trying to sit deeper. Do 10 repetitions.

Crane comes out of the water

Initial position. Stand straight, feet shoulder-width apart, looking straight ahead.

1. As you inhale, lift your leg and pull it towards your body with your hands. As you exhale, lower. Repeat on the other leg. Do 5 repetitions on each leg (10 total).

The snake is dancing

Initial position. Stand straight, feet shoulder-width apart, looking straight ahead. Place your palms behind your head as shown in the photo. Pull your elbows back as far as possible.

Perform a slow circular movement of your hips to the right: half a circle as you inhale, half a circle as you exhale. Repeat on the other side. Perform 5 circles to the right and left.

The dragon flaps its wings

Initial position. Stand straight, feet shoulder-width apart, looking straight ahead.

As you inhale, bring your shoulders forward as much as possible and, without relieving tension, move them upward. As you exhale, move your shoulders back and then lower down. Do the exercise in the opposite direction. Do 10 repetitions, alternately rotating your shoulders forward and backward.

Chinese qigong gymnastics 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 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 music.

Chinese qigong gymnastics is aimed at harmonizing human body on three levels: physical, emotional and intellectual. It activates the physiological functions of the body, helps cleanse blood vessels, increase the production of sex hormones, improve 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 your capabilities respiratory system, ensuring a constant exchange of oxygen and carbon dioxide, improving blood circulation, helping to maintain physical fitness, calm and clear thinking. Gymnastic qigong exercises require a mandatory combination of physical actions with deep breathing from the “belly” (breathing from the diaphragm).

When breathing with the diaphragm, the chest remains motionless: when inhaling, the stomach moves forward (fills with air), and when exhaling, it is drawn back. At the same time, the head is held straight, the neck and spine form a straight line. Depending on the type of exercise, 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 (straightened upper body).

Qigong gymnastics for the spine

The complex of Chinese qigong gymnastics consists of special exercises that work with the spine and the energy zones located in it. Qigong gymnastics for the spine is accessible to everyone: it does not require special 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 tightly 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” - otherwise qigong turns into ordinary aerobics.

Qigong gymnastics for weight loss

The approach of qigong gymnastics to getting rid of excess weight is 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, clasping it with your 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 body's yin-yang: by restoring the harmony of Qi flows in one's own body, a person can eat without strict restrictions, while maintaining a slim figure.

In a previous article on the microcosmic orbit, I already mentioned the effort of breathing. Now I will go into more detail about the basics of breathing in qigong. There will be no complicated practices here, rather, I want to show the basic things, the basic principles, how and why it works.

Breathing exercise, stage 1

Take a comfortable position, make sure that you are comfortable, that your clothes do not press anywhere. Close your eyes and relax. Focus on the sensations of your body. Mentally walk through your entire body, what do your legs, torso, arms, head, face feel? Feel your breath, how the air moves through the respiratory tract and fills the lungs, watch it.

Now imagine that you are breathing through the palms of your hands. Try to feel it as detailed and vividly as possible. As you inhale, you will feel a slight coolness in the centers of your palms, as if from the inhaled air. As you exhale there is barely noticeable warmth. Feel the slightly noticeable movement of air, and how it passes through your hands into your lungs.

Successful mastery of this stage is considered the moment when you actually feel in your hands the sensations that you imagined. Well, or any other unusual sensations that (you will be absolutely sure) are caused precisely by performing the exercise.

Then you can play with your breathing. For example, lower it to the center of the abdomen. Or inhale through one palm and exhale through the other. In principle, the breath can be taken to any point in the body. It is not unusual for a qigong practitioner to breathe from the center of the abdomen through the palms. Or with the right ear through the heels.

Exercise, 2nd stage.

Breathe through your nose as usual. But imagine that when you physically inhale, energy leaves the lungs through the nose, and when you exhale, it comes in. Then the same with the palms: on physical inhalation, energy leaves the lungs through the palms, and on exhalation, it enters the body from the outside.

The goal is to achieve a somewhat strange “split” feeling. That there are two streams moving towards each other. Or even that the air stands still, but at the same time moves in both directions (difficult to describe, easier to feel).

Now try to do energy breathing without reference to the physical. Hold your physical breath for a while and remember all the sensations when breathing with your palms. Breathe a little with your palms while your physical breathing is paused. If you succeeded, congratulations, you have mastered the basics of breathing in qigong and have begun to learn how to control the flow of qi energy in the body.

Explanation

Now, the “secret of focus”, why and how this exercise and many similar ones work in different variations. Managing energy is easy. Very simple. All that is required for this is to control attention. Where there is attention, there is energy. Don't believe those who talk about the complex and confusing practices required to learn to feel energy. In reality, everything is much simpler.

In my experience, real practices are simple and therefore boring. They only require regular exercise. Everything else, complex and beautiful, is for external entertainment.

So, in these qigong breathing exercises, we just trained our attention and learned to focus it. To “catch” attention, The best way- is to use physical sensations. Therefore, we took the familiar sensation of breathing and “dragged” it to an unusual place, in the palm of our hand. This was the first training for attention, learning to “grab” a sensation and then reproduce it in another part of the body, or “drag” it around the body.

The next training for attention is when we learned to do energetic breathing, the opposite of physical breathing. Here our attention had to learn to split sensations into two streams, focus more subtly, and control these streams separately. In this way we separated the sensation of energy flows from the physical sensations of breathing. If we have learned to focus attention on the flow of energy, then we have begun to learn to control this flow. Then all you need is practice.

In addition, it takes effort to turn the energy flow in the opposite direction. When we breathe, we constantly make this effort, but we are accustomed to not noticing it. And the above exercises simply helped to separate this effort and focus attention on it. Energy by itself will not flow anywhere; you need to put effort into it.

The feeling of breathing - in general, powerful tool for working with energy, and is used in practices very often. For example, in heart opening meditation we imagine ourselves breathing through the heart chakra. Thus, we focus our attention on this chakra. Moreover, breathing is not static, it is a flow. It contains the effort that is necessary to work with energy (the same effort that we learned to separate with attention).

Effort, Visualization and Sensation

A few more words about attention and effort in general, because this key concepts in qigong and Taoist practices. Some people find it difficult to go through physical sensations, but easier through visualization, visual images. There are also such techniques for working with energy. But, through visualization, in the end you still need to come to physical sensations. For example, if you imagine a glowing ball in the center of your stomach, sooner or later you should feel something there: warmth, vibration, tingling or something else. If you don't feel it, you're doing something wrong.

To develop effort, you need to work with physical body and physical sensations. The explanation is simple: the body lives in a material world that is inert. Effort is generated precisely by overcoming resistance. In the world of mental images there is no such resistance, and the necessary effort cannot be generated there.

However, during practice, you should remember that images and sensations are not the goal, and you should not become attached to them. Many beginners encounter this problem during qigong classes. When they begin to make first progress in their practices, vivid images come to them, or exciting sensations, or both at once. As a result, the practitioner gets too carried away by these “glitches” and forgets about the goals of the practice. And the goals are to develop attention and effort. Images and sensations are just a means, a tool.

Successful practices to you, and strive for simplicity! :)

Comments (5)

The spiritual level of healing is not an easy task. I understand the essence, but most often it is still difficult for me to decipher the cause of a particular ailment. I look at information about this in the books of some authors - Sinelnikov, Liz Burbo, Louise Hay, Lazarev. But, all the same, it can be difficult to apply the information to your character and understand the cause of your ailments. Maybe you, Olley, know authors who provide such information (how diseases of specific parts of a person’s body are related to his spiritual problems)? I would be interested to read other authors as well. Thank you for your detailed answer about the energy path of treatment. For me it new way help myself and hope I can handle it.

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I can add to the above list of authors Teun Marez (his work is quite concise for people familiar with the Toltec teachings) and Luule Viilma (but hers is detailed). However, each person is individual, and general schemes cannot always be applied. Therefore, it is better to learn to determine the cause of the disease yourself. There are also such techniques. Their essence is approximately the same: you ask your illness, why it came, what actions or worldview caused it, what lesson it carries. And you try to feel the answer, which will come either in the form of images, or sensations, or in a dream or something else. The answer may not appear immediately. But if you get serious enough and regularly return to this practice, the effect will definitely be there.

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Very accessible and understandable. Thanks Olley. As someone who is not educated in breathing practices, or in any technique in general, I come up with questions that may seem naive to you. But I'll ask anyway. The purpose of the exercise is to develop attention and physical sensations in the body. In the end, what happens? I breathe in fact - through my nose, the air enters through Airways into the lungs (physical breathing), and I imagine breathing through the hands (energy breathing). What moves through the hands to the lungs or other parts of the body? Energy. But which one? Whose? From whom or what? And in connection with this there is another question. If, for example, the joints of my hands hurt, then by passing this energy unknown to me through my hands, how can I help the pain in my hands transform into healing?

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Lana, yes, energy is moving. At one time I was also worried about this question, whose energy is this? I never found out the “correct” answer; there were conflicting opinions on this matter in the literature. And now I don’t really care about the answer :). There is energy and there is. If I feel it, I can work with it. The rest is not so important. So what’s more convenient and pleasant: you can imagine that we take this energy from the vast external ocean of the Universe (and then exhale there). You can imagine that the energy is completely ours and circulates only inside our cocoon. A matter of taste.

For healing, you can try this technique. Using energy breathing, we begin to form a glowing warm ball in the palm of our hand. That is, we exhale energy into this ball. And with each exhalation it becomes brighter and denser. (You can inhale from the surrounding space, or simply not concentrate on where the inhalation is coming from, only follow the exhalations). After a dozen or two exhalations, when the ball seems sufficiently charged, we move it to the diseased organ. And we begin to mentally rotate and roll it there, massaging the diseased organ from the inside. We imagine that the ball melts and dissolves dark negative energy, and also charges the organ with new, healthy and living energy. At the end of the work, you can gently and smoothly dissolve the ball into the body.

But there are safety precautions. Beginners should not work with their heart and brain in this way. And also with diseases caused by “high blood pressure” or “excessive heat” in a diseased organ (because carelessly concentrating attention and thereby causing additional blood flow to the organ can aggravate these situations).

Also, you need to remember that the disease must be treated on three levels: physical, energetic and spiritual. The technique described above is the energy level. In addition, the other two must be used, otherwise the treatment will be ineffective.

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Especially regarding simplicity)

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