Breathing affects our health. Chinese qigong gymnastics - the path to a healthy body and mind

Breathing occupies a dominant place in the philosophy and medicine of the East. Traditionally, it is believed that improper breathing becomes the cause of a general decline in strength, loss of spiritual balance, and having mastered diaphragmatic breathing, you can cope with any life trials.

Qigong breathing exercises are based on physical and psychological aspects. Breathing exercises are harmoniously combined with meditation, which allows you to find inner concentration.

Qigong benefits

The beneficial effect on the body is due to the fact that breathing exercises lead to inhibition of the activity of the cerebral cortex and other parts of the central nervous system. It bestows calmness and a positive emotional outlook. That is why qigong is indispensable for diseases associated with disorders of the psychological state of a person.

This gymnastics is shown for patients with chronic diseases: colitis, cholecystitis, gastric ulcer and duodenal ulcer, algodismenorrhea, neurasthenia, essential hypertension and vascular dystonia, bronchitis, pneumonia and bronchial asthma. It is worth practicing "correct" breathing for the sick during the recovery period, as well as for the healthy - for the purpose of prevention.

Breathing types

Chest breathing is carried out by lifting the ribs, which creates sudden pressure drops inside the chest. This does not in the best way affect both the work of the heart and blood pressure. The second type of breathing, taken as a basis in qigong gymnastics, is much more useful and economical.

In diaphragmatic breathing, ventilation of the lungs is achieved by contracting and lowering the diaphragm. Thanks to this, the body is supplied with oxygen with minimal expenditure of its own forces, which significantly increases its efficiency and protective resources. This type of breathing also has a beneficial effect on the abdominal organs. Due to the participation of the muscles of the anterior abdominal wall in the process, a soft massage of the internal organs occurs, their blood supply increases, and intestinal motility improves.

How to learn to breathe correctly

Everyone can learn the basic element of qigong gymnastics - diaphragmatic breathing.

Lie on your back on a hard surface such as the floor. Place one hand on your chest and the other on your stomach. Try to relax. Keep your mouth closed. Inhale slowly through your nose, keeping your chest still with your hand. At the same time, the abdomen will protrude slightly and raise the hand lying on it. When you exhale, this hand will drop along with the anterior abdominal wall.

This is diaphragmatic (abdominal) breathing. Having mastered it in a prone position, you can proceed to using it in a sitting position, and then during movement.

Chinese gymnastics with centuries-old traditions is recognized worldwide. Qigong exercises with stringy, flowing movements, when practiced regularly, benefit the physical body by improving the functioning of the body. At the same time, they are spiritual practices that help a person expand their consciousness. For whom the Qigong technique is intended, how to lose weight with the help of exercises, where to start classes and how not to harm yourself - information about everything can be found in this review.

What is Qigong Exercise

In oriental medicine, the Chinese health-improving exercise system has been practiced for hundreds of years. The simplicity and accessibility that distinguish it, make it possible to practice at any age. Exercises Qigong is a system with its own philosophy, which includes gymnastics and breathing techniques. It is believed that there is Chi energy in the air. Exercising Qigong with Exercises:

• helps to inhale it;
• with conscious control, distribute energy within the body;
• direct to areas with problems;
• harmonize energy in them;
• eliminate diseases;
• improve the condition.

Through exercise, using controlled muscle relaxation and mental effort, the energy flows through the body can be regulated. This promotes the activation of all processes of the body, starting from the cellular level, accelerates metabolism, strengthens the immune system. Improvement in health occurs when there is a harmonious movement of energy along:

• blood vessels;
• nerves;
• energy channels.

The benefits of Qigong for the body

Correct exercise can have a profound effect on the functioning of the entire body. The daily practice of Qigong under the supervision of an experienced master helps to improve health, develop the ability to manage energy. The benefits of classes are noted:

• correct posture is formed;
• improves joint mobility;
• there is no negative effect on the heart, blood vessels;
• breathing is regulated;
• increased blood circulation;
• relieve pain;
• slags are removed;
• weight is reduced.

The benefits of Qigong for the body in its overall health. Through the practice of performing the exercises, a healing effect occurs:

• slags are removed;
• pressure is normalized;
• calm emotions appear;
• sleep is restored;
• overwork passes;
• depression disappears;
• the menstrual cycle is getting better;
• fears stop;
• anxiety decreases;
• self-control improves;
• the symptoms of menopause are eliminated.

Qigong for older women

For those wishing to slow down aging, prevent skin fading, maintain joint mobility, Qigong charging will help. Regular exercises, simple exercises will prevent diseases, stop the formation of wrinkles, and maintain mental clarity. Benefits of Qigong for Older Women:

• eases the condition after menopause;
• improves heart function;
• maintains the tone of the body;
• activates metabolic processes;
• calms the nervous system;
• improves concentration of attention;
• normalizes coordination of movements;
• forms an optimistic attitude in life.

Qigong for weight loss

Why, having made the choice of Qigong practice, after a short period of time, you can weigh within the normal range for your age? Daily exercise, even for beginners, can produce amazing results. There are several practices for losing weight, their effect is determined by the following factors:

• decreased appetite;
• eliminates stress that provokes overeating;
• there is a massage of the internal organs.

The benefits of Qigong for weight loss and in activating metabolic processes. Besides:

• the blood is enriched with oxygen;
• diseases that provoke excess weight are cured;
• fat burning begins;
• increased blood circulation;
• muscles are strengthened;
• cravings for unhealthy foods decrease;
• the signs of cellulite are eliminated;
• the figure is tightened;
• self-confidence returns;
• vitality rises.

Basic principles of Qigong

To get the most out of Qigong classes, you need to do them daily. It is very important to pay attention to the main postulates of the practice. Compliance with them will help to achieve serious results. Basic principles of Qigong:

• when doing exercises, have a state of serenity and peace;
• perform all movements smoothly, fluidly, relaxed;
• breathe deeply, slowly, calmly;
• observe the correct body positions;
• adhere to the sequence and duration of the exercises.

To be able to perform healing practices even for beginners, if you adhere to certain postulates:

• engage in after waking up;
• warm up;
• ventilate the room;
• wear loose, breathable clothing;
• tongue touch the palate all the time;
• half-close your eyes;
• focus on the exercise;
• after completing the complex, do not overcool;
• do not take cold showers.

Breathing Qigong

The main aspect of the Qigong technique is the exercise of correct breathing. Physiological changes, the state of consciousness, the circulation of energy depend on it. Qigong breathing can be done in several ways:

• Breast. The abdomen remains stationary, air enters the chest, expanding its upper part.
• The average. The ribs move apart, the diaphragm rises. The middle part of the chest cavity is enlarged.
• Diaphragmatic. With inhalation, the abdomen is inflated, lowering the diaphragm. With a sigh, she pulls herself up, shoulders, chest motionless.
• Complete, uniting all the previous ones.

Qigong exercises

Respiratory gymnastics Qigong combines the art of body control and energy management. There are a huge number of practices that solve diverse problems. You can pick up Qigong exercises:

• basic - for general health improvement;
• for the purpose of losing weight;
• for beginners;
• helping to normalize blood pressure;
• improving the work of all organs;
• prolonging youth;
• increasing the flexibility of the joints, spine.

8 qigong exercises for every day

Performing a simple complex in the morning, you can restore strength, improve the body. 8 Qigong exercises for every day will help you to be in harmony. They are performed smoothly 10 times. Starting position (IP) - the back is straight, the legs are shoulder-width apart, and the arms are hanging near the hip. Sequence of execution:

• Breathing stabilization. When inhaling, raise your shoulders and arms up, while exhaling, make a half-squat, lowering them down.
• The heavenly circle is large. Inhale - raise your hands forward, then up, exhale - lower through the sides, describing a circle.

Continuation of a set of 8 exercises:

• Bear twisting the torso. Bend your arms at the elbows, placing them in front of the chest, clench your fists. Perform turns: to the right - inhale, to the left - exhale.
• The heavenly circle is small. Hands on the waist, rotate the pelvis in one direction, repeat in the other.
• Conducting Qi through the internal organs. With bent knees, take quick breaths, exhale with the stomach.

• Phoenix spreads its wings. Hands with palms together. Inhale - half-squat, arms to the sides, with exhalation, straighten your legs.
• The archer fires an arrow. Legs together, hands with palms folded in front of chest. Inhale - rise on your toes, with your hands closed, stretch up strongly. Exhale - PI.
• The bamboo is swaying in the wind. PI, as in the previous task. Inhale - raise your arms, hold your breath, perform bends to the sides. Exit - SP.

Qigong "Games of 5 animals"

At the heart of this Chinese gymnastics complex is the imitation of the plasticity of animals. When performing Qigong "Game of 5 animals", each exercise has its own sequence of movements and the effect of carrying out:

• Bear. Increases the flexibility of joints, improves digestion, activates the stomach and spleen.
• Tiger. Promotes increased physical strength.
• A monkey. Increases dexterity, relaxes ligaments, muscles, improves blood circulation.
• Crane. Normalizes the work of the heart, makes breathing easier.
• Deer. Stretches, relaxes ligaments, muscles.

15 Minute Qigong Slimming Complex

Chinese breathing exercises have several weight loss techniques. One of them takes a quarter of an hour. An important point is to do the exercises relaxed, smoothly, 5 times. 15-minute Qigong Slimming Complex:

• Inhale with your nose, inflate your stomach, exhale with your mouth, pulling your stomach towards your back;
• Keep your arms bent at the elbows at shoulder level. On inhalation, dilute them, trying to close the shoulder blades, expand the chest. As you exhale, round your back, reach your chest with your chin.

• Hands palms down to the sides, fingers spread out. Inhale - tilt your head to the left shoulder, back, forward. Exhale - starting position. Repeat to the right.
• Raise your hands in front of you, palms up. Make light strokes against each other with brushes.
• Bend your arms as if they were holding a ball. Close eyes. Try to feel the energy between your palms. Slowly reduce, spread your arms.
• Channel this energy through the body. While inhaling, gently raise your arms up through the sides, while exhaling, lower them in front of your face.

The improvement of the main organ of movement, which can withstand enormous loads, should be treated with attention. It will take a few minutes each day for this skeletal support to start functioning without problems. To increase flexibility, eliminate pain, Qigong is used for the spine. When performing, you will need a starting position:

• legs along the border of the shoulders;
• knees bent;
• straight body;
• arms and chin down;
• the crown is pulled up.

The complex includes four exercises that should be performed slowly, relaxed, smoothly. The names of each reflect the essence of the ongoing process. The practice of Qigong begins with a cleansing breath. It is necessary to inhale through the nose, inflate the abdomen, exhale through the mouth, pulling the abdomen to the back. Practice for the spine includes exercises:

• "Neck of the Crane";
• Turtle Neck;
• "The dragon chases the clouds."

Qigong Exercise for Beginners

Wellness complexes differ in the complexity of execution. You can improve your skills all your life by debuting with easy exercises. Chinese gymnastics Qigong for beginners helps to understand the principles of their implementation, to master the technique. Gradual complication and unhurried mastery of energy keeps the body healthy and flexible. Perform each Qigong exercise for beginners 10 times.

Available set of exercises for beginners:

• legs are wider than shoulders, roll from toe to heel;
• perform rolls to the right and left.
• repeat in a circle in both directions;
• sit shallowly and straighten your knees;
• in a half-squat, perform semicircles in each direction;
• legs together, arms folded behind the head, do pelvic rotations;
• reduce shoulders in front, raise up, take back.

Contraindications to Qigong

To avoid problems when doing the exercises, you need to take into account that Qigong practice is not suitable for everyone. Masters categorically do not allow people who have:

• chronic diseases of internal organs;
• mental disorders;
• heart pathology;
• spinal injury;
• traumatic brain injury;
• blood diseases;
• infections of the musculoskeletal system;
• malignant neoplasms;
• neuroinfection.

Caution should be exercised when practicing Qigong for women during menstruation, some exercises are limited. In agreement with the master, it is possible to do exercises for pregnant women and those with eye diseases. There are temporary contraindications to Qigong:

• taking medications in large quantities;
• postoperative period;
• chronic fatigue;
• overheat;
• exacerbation of diseases;
• hypothermia;
• heat;
• severe physical overload;
• full stomach;
• professional sports loads.

Video: Gymnastics Qigong for Beginners

Physical therapists have taken a lot from qigong gymnastics for diabetic patients or those looking to acquire it. "How"? You ask. It's very simple: by abusing the amount of food consumed and not forgetting about alcohol and smoking.

Respiratory gymnastics, its methods and techniques are the basis of all exercises of Chinese qigong gymnastics.

What are Qi and Gong?

• Qi Is information and its medium, which is quite material. Qi is always associated with air.
• Gong Is the method of creating qi.
• Breath same - the basis of life.

Ancient Chinese treatises say: breathing should be continuous, relaxed, calm and subtle, as if he was not there ... You need to be joyful, then the mood will be even and calm.

A person constantly consumes oxygen. At rest, about 300 ml, exhaling about 250 ml of carbon dioxide. Increasing energy consumption, that is, simply actively performing physical work (exercises), gas exchange increases many times.

By regulating breathing, qigong improves work, which means that those diseases that arise from its disorder can be treated and controlled.

Breathing regulation in qigong

Breathing regulation consists in strengthening vitality through inhalation and exhalation and to make blood and vital energy function actively.

Breathing in and out is carried out mainly through the nose, because "the nose is the opening of the lungs." Breathing technique ( tao yin) is basically constructed as “ two breaths - one breath ».

The regulation of breathing and the strengthening of vital energy is based on the movements of the hands and arms to the left and to the right. Toes are raised, heels touching the ground.

Breathing technique with a fixed number of steps

Qigong practices the method of breathing with a fixed number of steps, which is preparatory stage for the regulation of respiration and strengthening of qi .

The technique is as follows: move by stepping on the right foot (inhale), then on the left (exhale). The toes are raised. Repeat 9 times.

If the body is in motion, due to the contraction, contraction and pressure of bones and muscles, blood cannot flow back through the veins after it rises up and passes the valves. Only capillaries remain a source of blood (this property, by the way, was noted by Academician A.A. Mikulin, when he proposed his own).

Interesting fact: one who practices qigong regularly,
can increase lung capacity to seven liters!

Modern medicine believes that breathing efficiency is associated with three processes:

• External respiration - This is gas exchange in the capillaries of the lungs, when oxygen enters through the respiratory tract there.
• Air exchange in the lungs Is the transfer of air from the capillaries of the lungs to the systemic circulation.
• Tissue respiration - this is gas exchange between the blood of the capillaries of the systemic circulation and tissue cells.

Respiratory Qigong Complex

The Qigong breathing complex allows you to increase the effectiveness of all those processes, since it contains both static and dynamic exercises.

The complex includes:

• intermediate breathing exercises,
• full breath,
• breathing with a pause,
• imitative breathing.

In addition, qigong has special breathing exercises for different health conditions and life circumstances.

Intermediate breathing exercises consist of 4 types of breathing : lower, middle, upper and combined.

Starting position - lying, sitting or standing.

1. Lower breathing : Inhale through nose, shoulders and chest motionless, belly protruding. The diaphragm is at the bottom. It helps fill the lower lungs with air. Exhale through the nose. The abdomen is pulled in.

2. Middle breath : Inhale through the nose. The abdomen and shoulders are motionless, the chest expands. Air fills the middle segment of the lungs. Exhale through the nose while the chest is compressed.

3. Upper breath : Inhale through the nose. The abdomen and chest are motionless, the shoulders rise, the head "leaves" a little back, the upper parts of the lungs are filled with air. Exhale through the nose, the head tilts forward, the shoulders drop.

4. Joint breathing : Inhale through the nose. The abdomen protrudes, the diaphragm falls, then the chest expands, the shoulders rise, the head tilts back. Exhale through the nose: the abdomen is drawn in, the diaphragm rises, the chest contracts, the head and shoulders drop.

Repeat the entire cycle 3-4 times.

Complete breathing exercise

Starting position: standing or sitting. The arms are slightly bent, in front of you.

Inhale: through the nose, the abdomen protrudes, the diaphragm descends.

Exhalation: carried out in two phases.

• Phase one- exhale through the nose, the abdomen is pulled in, the diaphragm rises, the chest contracts, the shoulders and head fall. Pay attention to the hands. When you exhale, your arms move forward and down. Then up and down.
• Second phase- exhalation of the remaining air through the mouth. The intercostal muscles are intensely compressed, being in a tense state. Hands go down.

Pause breathing

Starting position: sitting, standing or lying down. Inhale through the nose, the chest expands, the abdomen is pulled in. Exhale through the mouth - the abdomen protrudes, the chest contracts. This breathing is recommended for diseases of the liver, stomach, as well as diabetes.

Starting position: sitting or standing

a) inhalation is short, sharp, through the nose with imitation of anger. Exhale slowly through the nose with relaxation of the facial muscles;

b) a sharp breath, short through the nose with imitation of surprise. Exhale slowly with relaxation of the facial muscles;

c) inhale short, sharp through the nose with imitation of thoughtfulness. Exhale slowly with relaxation of the facial muscles;

d) inhalation is short, sharp with imitation of alertness. Exhale slowly with relaxation of the facial muscles;

e) inhalation is short, sharp with imitation of joy. Exhale slowly, with relaxation of the facial muscles.

Repeat each of the exercises 3-4 times. These exercises are closely related to the behavior of animals in nature. Animals are wise and friendly with nature. Therefore, it is likely that they do not drink alcohol, do not smoke, and they are not noticed in gluttony.

The imitative breathing system calms the nervous system and the secret is simple: tension is followed by relaxation, which means that life becomes wonderful again.

Special breathing exercises qigong

Cleansing breath

Starting position: standing or sitting. Inhale through the nose, arms bent at the elbows. Pull the brushes to the armpits. The abdomen protrudes, the chest expands. Holding your breath, press your tongue to the sky.

Exhale through clenched teeth, slightly contracting the muscles of the chest and abdomen. Hands slowly drop down, palms to the floor.

Cleansing breath should be performed after sitting in an uncomfortable position or stuffy room. Those with hypertension - be careful.

The method of regulating breathing and increasing qi
under the abbreviated health promotion scheme

Basic Formula: Step forward, touching the ground lightly with your heels. The head and waist are relaxed, arms in a slight forward and backward motion. Look left, then right, as if admiring others. There is a smile on my face, my heart is calm. Breathing through the nose, imitating a light, calm wind.

Such a simple breathing exercise brings tremendous benefits to the entire body and does not require any effort. Take a few minutes every day for this exercise and in a month or two you will feel a change in your life for the better.

Breathing pattern to improve cardiac performance

There are 4 steps in this scheme. The first 3 are accompanied by breathing, the fourth is not.

The technique is as follows:

On the first step with the right foot,

on the second - left - inhale the air gently, in small portions.

In the third step (right), exhale 2 times lightly, easily, without the slightest strain.

In the fourth step, exhale and then hold your breath.

Bend your fingers and with your middle finger (tsonggon point) touch your palm at the laogon point. An instructor will help you to study the name of the points and their place on the body, special literature. If there are none, then touch with a bent middle finger anywhere on the palm. According to qigong experts, the energy of the heart goes up when inhaling and lowers slightly when inhaling.

Belly breathing - "Tanden breathing"

When you play with a small child who is in constant motion, your breathing becomes faster, while the child breathes happily and calmly. Why? Buddhist healers have a simple answer. The child breathes in his belly, which means he receives more energy.

So, breathe with your belly, as they did in the East for thousands of years, and today all singers and athletes do.

Doctors say that more than half of adults do not "breathe with their belly" at all - the lower (and largest) part of their lungs - and thus shorten their own lives.

Longevity is possible only if a person breathes with all his lungs, especially their lower part (Chinese sages believe that breathing with the stomach can extend a person's life up to 360 years). No one can fully engage in martial arts, yoga, qigong and other eastern healing practices until they master the breathing of Tanden.

Tanden- an active point that coincides with the center of gravity of a person. Located deep inside the abdomen below the navel. In Chinese medicine, it is considered the foundation of the entire human energy system, a reservoir of energy and vitality. Without learning to work with it with the help of breathing (there is no other way to get to it), a person cannot fully live, maintain his vitality, as well as meditate, recover, and live long.

Belly Breathing Technique (Tanden Breathing):

Starting position: standing, feet shoulder-width apart, slightly bent.
You can also do this exercise while lying on your back.
Do not strain, the body is slightly relaxed, the clothes do not squeeze - you should be comfortable.

1. Calmly take a few deep breaths in and out.

2. Continuing to breathe regularly, focus on the Tanden point. You can place your palm on your stomach so that your thumb is just below your belly button.

3. Breathe out deeply, feeling the stomach press inward.

4. After a second pause, begin to inhale through your nose, passing the air down to the Tanden point. At the same time, the abdomen protrudes - inflate it like a balloon. Make sure that the chest does not expand (you can put your other hand on the ribs and make sure that they do not move).

5. Exhale, drawing in your stomach.

Repeat the exercise to begin with 2-3 times - no more than 1 minute. Subsequently, you can add 1 repetition every day - until you get to 5 minutes. You do not need to do this exercise for more than 5 minutes at a time!

You can perform this exercise 1-2 times a day on an empty stomach (in the morning before breakfast or during the day, but not earlier than 2 hours after eating). Keep the air fresh.

Get used to it at first, fix the air movement, feel the contraction of the deep abdominal muscles.

When the breathing movement itself becomes habitual, try to focus only on the Tanden point during the exercise, you will very quickly learn to feel it and feel its movement during the exercise.

This exercise will allow you to:

• accumulate vital energy and use it at the right time;
• quickly relieve stress;
• almost instantly relieve physical and mental fatigue;
• improvement of well-being in any condition (it does not matter if you are healthy or ill).

Do not forget that it is pointless to engage in health improvement of the body in other ways (drugs, diet, exercise) without breathing exercises!

Many have heard about the miraculous effects of the ancient on the human body. Those wishing to join this art often do not know where to start, which set of exercises to choose. Wellness gymnastics Qigong is exactly that universal solution that includes all the positive aspects of the ancient Chinese wellness art and helps to always stay in good shape, excellent physical shape and excellent mood.

What is Qigong

Dealing with what Qigong is, on the one hand, is simple, but, on the other hand, it will take a lot of time and concentration. This ancient Chinese art is quite multifaceted, it includes both a breathing gymnast and a whole range of exercises aimed at improving the body and mind. Qigong is an internal, healing, concentration and external manifestation in the form of exercises. "Qi" - vital energy in the Universe, "gong" - the development of skills. The simpler thing is to be able to create energy.

A bit of history

The set of ancient Chinese exercises, consisting of eight stages, was created over 2000 years ago by a commander from China. He set the task to draw up an ideally developed systemic set of exercises for effective training of warriors.

Did you know? This technique was supposed to help keep soldiers in excellent physical shape with a high level of morale, so that they could join the battle at any time.

The developed system proved to be so productive and effective that it earned the attention of the ancient Taoists and began to be used by them. They adopted it in the training of martial artists, tightening it up a little.

Basic principles

Chinese gymnastics Qigong for beginners has a number of principles, they are not difficult:

• you need to move in the classroom smoothly, in unison;
• the tongue is slightly raised up during movement;
• eyes remain squinted;
• clothes are not constraining, loose, comfortable;
• the room needs to be ventilated, and even better - to conduct classes in the air;
• attention is concentrated entirely on the exercise that is being performed;
• there should be no perspiration during movement, only slight perspiration. If you still had to sweat, then you need to change clothes so as not to overcool, and to reduce the speed of the complex;
• after the end of the course we are not allowed;
• after the end, you cannot eat for at least half an hour;
• Qigong exercises are designed to be performed every day.

Important! You need to start classes immediately after getting out of bed and warming up a little.

The benefits of exercise

The complex of Qigong exercises is extremely useful, it reduces the overall sensation, helps to strengthen and. This system does not guarantee complete elimination of health problems, and the effect, of course, will not come overnight, but the healing of the body, its resistance to diseases, the ability to remain in excellent physical and moral shape will necessarily manifest itself with regular exercise.

Each of the eight exercises has its own beneficial effects on the human body:

1. Normalization of breathing - has a positive effect on the functioning of the heart and blood vessels, helps to avoid stagnation in the blood. This exercise is especially beneficial for people with heart and liver problems, who are suffering from high blood pressure.
2. Exercise that allows you to expand the chest - has a beneficial effect in case of shortness of breath, problems with the heart, lungs, with neurotic manifestations, palpitations above normal.
3. Rocking - a positive result for spinal problems, reduces the level of fat in the lumbar spine.
4. Circular motion - helps to strengthen the lower back and hips, heart and shoulder joints.
5. Swimming movements - have a beneficial effect on the hands, joints (shoulder and elbow), asthma and diseases of the upper respiratory organs.
6. Movements reminiscent of rowing with oars - help to strengthen the nervous and digestive systems, heart muscles.
7. Exercises similar to tossing a ball - tone up the work of all human organs.
8. Wave-like movements with a swing - help to stimulate the functioning of the spleen, kidneys, reduce muscle tension and fat deposits on the waist.

Important!The ancient Chinese practice of Qigong can help overcome significant psychological problems of a person, simply by relaxing the muscle clamp.engaged in.

8 easy exercises

First, a light warm-up is carried out, after which you can start classes. It is recommended to get acquainted with the exercises two or three a day, which helps easy and productive memorization. After a few sessions, they are systematized and can be done quite easily, bringing pleasure. It is recommended to do them all six times. The next exercise is a continuation of the previous one.

When doing Qigong practice for beginners, it is better to master each exercise two to three times at first in order to avoid muscle pain. A gradual increase in load will relieve painful and uncomfortable sensations.

Qigong exercises for beginners are presented in pictures and video lessons and are carried out in a specific order:

1. "Breathing stabilization": standing, hands down, relax, focus on the hands. Inhale - raise the upper limbs in front of us at approximately shoulder level (palms down). Exhaling, bend the lower limbs so that the knees are at the level of the toes ("quarter squat"). The back is straight, the chest is not displaced, the head is tilted. At the same time, the upper limbs slowly descend, approaching the knees, the lower limbs are straightened. Movements upward are carried out during inhalation, downward - during exhalation.


2. "Expansion of the chest": when inhaled - the legs are straightened, the upper limbs simultaneously go up to the shoulders (palms one to the other), then spread apart, palms up. Concentration on the chest. Exhale - we bring our palms in front of us, unfolded one to the other, the hands are lowered, turning the palms downward, the practitioner takes the "quarter squat" position. The palms are at the knees, the lower limbs need to be straightened.


3. "Rocking the Rainbow": inhale - straight arms are raised, palms are turned to one another. Exhale, the body is transferred to a slightly bent right lower limb, the foot does not come off the surface, the left leg is in a straight position, touches the surface with a toe. The body and the left upper limb are tilted to the left, the right hand moves over the head with the palm turned downward. Similarly, movements are made in the opposite direction. It is necessary to monitor the respiratory processes.


4. "Moving the clouds": the upper limbs descend, crossing at the bottom of the body, with the transition to the "quarter squat". Inhaling, align the knees; the lower limbs, crossing, rise, turning with palms up above the head. The lower limbs are straightened with the palms on the sides, exhaling, we lower them. There is a return to the "quarter squat", the upper limbs are crossed in front of us. You need to focus on the thoracic region.


5. "Leading the shoulder back": Continuing to be in the "quarter squat", align the left upper limb forward, palm up. The right upper limb is bent and rotated with the palm upward, then it goes to the thigh. Right upper limb near the thigh - the body rotates to the right side, while the hand rises with a swing (slowly) to the ear. You need to focus on the right palm. Further, the right upper limb is flexed and the hand is pushed forward (as if with force) to the level of the ear. The left upper limb is bent, with a brush, it conducts an arcuate movement and goes down to the thigh. After that, all stages are repeated in the opposite direction. You need to focus on the shoulders and arms.


6. "Boating": legs bend a little more than before, you need to bend forward with lower arms. Further, the upper limbs in the position go straight back, palms up, arms rise as much as possible, knees straighten. The lower limbs make a movement in a circle and lower, the legs bend. You need to focus on your back and arms.


7. "Ball game": we straighten, the body is directed to the left side, the upper limb (left) is in the original position, the right limb is up to the left, palm up. The right upper limb is at the level of the left shoulder, the "tossing the ball" movement occurs, all the weight is on the left leg. The right hand goes down, there is a repetition in the other direction. It is necessary to follow the eyes of the imaginary ball, focusing on the lower limbs. Exercise should be fun.


8. "Admiring the moon": in the "quarter squat" position, the upper limbs lower more to the left, the knees come to a straight position, the left hand rises with the palm up. Bend the right arm in front of the thoracic region, the head turns to the left, the gaze is transferred to the left upper limb. We exhale, the hands are lowered, there is a return to the original position. There is a repetition of movements in the other direction. The upper limbs should move synchronously with the thoracic region and the head, the body needs to stretch as much as possible, the heels do not come off the floor, focus on the hands.

All movements are carried out smoothly and slowly, it is constantly necessary to control breathing, upward movements - inhalation, downward - exhalation.

Video lessons

Contraindications

The Qigong technique is not suitable for everyone. When implementing it, it is necessary to take into account the contraindications for its use for people suffering from:

• diseases of internal organs with a chronic course;
• mental disorders;
• pathological heart diseases;
• spinal injuries;
• the consequences of craniocerebral trauma;
• blood diseases;
• infectious diseases of the support and movement organs;
• oncological diseases;
• neuroinfections.

Important! It is necessary to carefully exercise for women during critical days, some of them are not desirable. Only under supervision is it allowed to conduct classes for pregnant women and people with eye diseases.

Temporary contraindications:

• taking medications in significant doses;
• rehabilitation after surgery;
• a state of chronic fatigue;
• aggravated diseases;
• a state of overheating or hypothermia;
• indicators of increased body temperature;
• heavy physical and sports activities;
• after eating.

The main goal of the Qigong complex is the health benefits of the human body. Anyone who decides to tackle this system will not only be flexible and better physically developed, but also become much more resilient both physically and morally. Regular Qigong classes can also solve some of the psychological problems of a particular person who has begun to master the system.