Respiratory system qigong. Leading the shoulder back. Videos of breathing exercises qigong online

A set of qigong exercises - deep breathing is a very effective practice of Chinese breathing exercises... These exercises are also suitable for those who have just heard about qigong and believe that breathing exercises can solve many problems of physical and mental health, and beginners who already believe in the power of energy practices - after 3-4 sessions, sensations of energy movement through the body will surely appear, and as a result, lightness and vigor in the body, and those who are advanced qigong practitioners, will give a new opportunity to cleanse and strengthen the energy of your body and feel the result of breathing exercises at the very first lessons.

A unique set of qigong exercises - deep breathing is still used today in Taoist monasteries. The practice of deep qigong breathing develops a person spiritually, and a surge of strength and energy, improvement in physical and mental health is felt after a few days of training.

Leading programs - Master Alex Anatole (Ai Yan Lang)- originally from Russia. He is currently the Supreme Mentor of the Taoist Temple of the Primordial Truth (Boston, USA), the only Taoist temple outside of China officially recognized by the Chinese religious authorities. Master Anatole was ordained a Taoist priest, is a qigong master recognized by the Shanghai Qigong Association, and teaches Taoism at leading US universities.

For a long time, the qigong complex - deep breathing was a secret technique of Taoist monks. The fact is that if you make mistakes in the practice of other qigong techniques, then you may simply not achieve a good result, but still not harm yourself. The practice of qigong - deep breathing - is a very effective, but also a very serious practice, mistakes in its implementation are unacceptable, that is non-observance of the correct form or rhythm of breathing will lead to energy problems, including body problems. Therefore, for those who have reached a serious level of practice, the complex of qigong exercises - deep breathing will be understandable and effective. And those who are still at the initial stage need to practice necessarily under the guidance of an experienced master or instructor!

A set of exercises qigong - deep breathing is studied and practiced with an experienced instructor in the classroom at our center, as well as during

To help those who have mastered the practice qigong - deep breathing at our rally, we posted a short description of the exercises and a video.

Do not forget:
Qigong is not only exercises - it is also a great inner work with your thoughts, feelings, emotions, correct concentration and work with thought forms, so for beginners I want to repeat the phrase from the famous cartoon: “Do not try to repeat this at home yourself.”

Qigong cannot be learned from books or videos, just like you cannot become a surgeon from books and videos. Working with energy is not only working with your body, it is working with your life. Practicing qigong, we change the energy of our physical, mental, emotional body, we change the quality of the energies that are attracted by us into our life. Good qigong practice changes the quality of our life, therefore, you need to practice qigong only under the guidance of someone you trust not only your health, but also your life itself.

Do all exercises very slowly 9 or 18 times.

Inhale through the nose, exhale through the mouth - lips with a tube. Inhale-exhale count - once

Main stance - legs shoulder-width apart, slightly bent at the knees, back in an arch. Imagine that the legs are the roots.

The rider's pose - legs wide, knees apart, legs perpendicular to the ground, back arched - as if sitting on a horse.

We start almost all exercises with the left arm, leg or side.

Energy release after each exercise.

1. ROOT .

Main rack. Hands in the navel, palms at a distance of 2-3 cm from the body, connect the thumbs together at the top, the rest down, the index fingers are connected. Inhale slowly through the nose, mouth closed, exhale slowly through the mouth with a tube.

Discharge of energy.

2. RIDER.

Horseman pose. Inhale - left hand up, palm to the sky, right hand down. Exhale - change hands, right hand up.

Discharge of energy.

3. BALL "QI".

We start with the left leg. We stand on the right leg, the left leg is turned to the left. We hold the ball above the left leg - hands at chest level. Inhale - the shoulders and arms rise slightly, exhale - the shoulders drop slightly.

Discharge of energy.

Main rack. Hands at chest level in the center, inhale exhale in the same way.

Discharge of energy.

Everything is the same above the right leg.

Discharge of energy.

4. MONK GOING WEST .

We stand on the right foot. Hands - fingers "crossed", index fingers together at the top - this is a dagger. Inhale - raise the left leg to the elbow. Exhale, lower your leg without touching the ground.

Discharge of energy.

Change legs, raise the right leg up.

Discharge of energy.

5.SNAKE TURNING THE HEAD .

Main rack. Inhale - turn the head to the left, slightly turning the body. Exhale - slowly turn your head to the right.

Energy reset

6. RIDER RIDING ON THE CLOUDS TO HIS FAVORITE WOMAN .

Main rack. Feet shoulder width apart and even wide. The arms are spread apart, bent at the elbows at waist level at 90 degrees to each other and to the Earth. Inhale - the arms in front are crossed at the level of the abdomen, as if cutting the abdomen. Exhale (long) - the left hand is forward at the level of the chest in the middle, and the right one goes back with the elbow, with the palm towards the top at the level of the waist. We cross our arms on our stomach and spread them apart, bending at the elbows, at the waist level at 90 degrees to each other and to the Earth. The next inhale - exhale - everything is the same, only the right hand goes forward.

Discharge of energy.

7. STORK.

We stand on the right foot, and the left is a "pendulum". Inhale - left leg forward, exit - back.

Discharge of energy.

Change legs. We stand on the left leg, the right is a "pendulum".

Discharge of energy.

8. Creeping snake.

Main rack. Hands behind on the back of the head in the lock, thumbs down to the base of the skull. The head is down. Inhale - raise your thumbs and head, exhale - tilt your head, lightly hit the base of the skull with your thumbs.

Discharge of energy.

9. ARCHER.

Main rack. Inhale - "shoot from a bow" to the left. The left hand "holds the bow" - does not fully straighten, the right hand "pulls the string" at ear level. Exhale - hands down. Inhale - exhale - "shoot from a bow" to the right side.

Discharge of energy.

10. WARRIOR PUNCHING A FIST .

Main rack. Inhale - hands up at chest level "clench into fists." Exhale - "strike" with the left hand, the right hand remains motionless. Hands down - a sharp exhalation with the sound "ha". Inhale - exhale - exhale - "strike" with the right hand.

Discharge of energy.

11. ARCHER RIDER .

Horseman pose. The body is slightly tilted forward. Palms on the front, upper thighs, all five fingers together. Inhale - body roll to the left, emphasis on the left leg. Exhale - trunk to the right. We do it 27 times.

Discharge of energy.

12.A SPEAR.

Main rack. Palms together, fingers away from you, at the level of the solar plexus. Inhale - turn the body to the left, exhale - to the right.

Discharge of energy.

13. GIRL DRAWING WATER FROM A WELL .

Main rack. Inhale - the left hand goes to the right side, palm up, and the right hand in the thigh area, palm up. Exhale - right hand - to the left.

Discharge of energy.

14. LAUNDRY.

Horseman pose. Inhale - hands with fingers in the lock on the chest. Exhale - turn the palms down and bend over.

Energy reset

15. FIRE BALL.

Main rack. Hands "hold" the ball - the right one is at the top, and the left one is below. Inhale - turn the ball, changing the position of the hands. Exhale - we turn the ball, hands to the starting position.

Discharge of energy.

We stand on the right leg, the left one is turned to the left, we "hold" the ball above the left leg - the left hand is at the top, the right is at the bottom. Inhale - turn the ball, changing the position of the hands. Exhale - we turn the ball, hands to the starting position.

Discharge of energy.

We stand on the left leg, the right one is turned to the right side, we "hold" the ball above the right leg - the right hand is at the top, the left is at the bottom. Inhale - turn the ball, changing the position of the hands. Exhale - we turn the ball, hands to the starting position.

Discharge of energy.

16. LOOKING AT THE STARS .

Main rack. Hands to the sides, palms up. The head is thrown back. Inhale - hands, palms up. Exhale - turn our hands with palms down.

Gymnastics qigong for weight loss is one of the oldest Chinese methods of psychophysical exercises that contribute to the healing and proper functioning of the body. If the body works correctly, then excess weight he is not threatened.

From the point of view of medicine in the Middle Kingdom, a person is seen as a complex system capable of self-regulation and being in balance with the environment. Qigong theory identifies 12 basic systems and 8 subsystems at work human body... For systems to function smoothly, qigong practice must work properly on them.

All about gymnastics qigong for weight loss

Qigong is an ancient Chinese system aimed at improving the health of the body and mind. Regular qigong practice improves the quality of life, and special diet and breathing exercises improve your figure. Gymnastics qigong for weight loss implies the mandatory fulfillment of these two conditions - diet and breathing. Let's dwell on the first and second in more detail.

Proper qigong nutrition is a harmony of five tastes: sweet, bitter, salty, sour and spicy. Qigong practitioners also recommend avoiding meat in favor of soy and eating sensibly without overeating. You need to have dinner no later than 4 hours before bedtime.

According to those who practice qigong, there is no need to adhere to any other restrictions. Over time, the appetite will decrease on its own - if, of course, you regularly do this gymnastics. Tempting?

However, it is extremely important to exercise regularly. Otherwise, there will be no effect from qigong: if you promised yourself to practice every day, then you need to practice every day; if you decide for yourself that classes should be done 3 times a week, then do so. And although at first it will be very difficult to discipline yourself, you just need to not give up - and after a month it will turn out that practicing qigong is not only easy, but also pleasant. And the "turned on" internal discipline will begin to work in everyday life, which turns into a more conscious and orderly one.

There are many qigong exercises, but you don't need to chase them all at once. While studying at home, it is important to work out every movement well, and only then start a new one. After all, qigong is not fitness, and this system will start working when you make your own efforts to comprehend the secrets of gymnastics.

One of the basic qigong techniques is Yi Jin Jing. Exercises from this complex improve blood circulation, strengthen muscles, and increase tissue elasticity. As a result, the body becomes strong, healthy, slim.

Getting started, it is important to understand that qigong is not just breathing exercises, but work with energy. Its free flow makes the body healthy - this is the basic principle of Chinese discipline.

Such breathing exercises (qigong) for weight loss are performed in the morning or in the evening. It can be done every day, or every other day.

Why Qigong is good for weight loss

Enriches the blood with oxygen. Which leads to a clear mind and decreased appetite;

Dissolves stress and tension. Often we overeat because of our nerves. Also, all blocks and clamps draw energy from us. Imagine only that you are walking without bags, but in fact your whole body is tense, the entire muscle frame is clamped. Eliminates irrational waste of energy;

Helps increase stress resilience. Subsequently, you will be able to be aware, and monitor the tension and neutralize it at the "input";

Speeds up metabolism. Almost every breathing technique is similar to an internal massage. Qigong for weight loss strongly affects blood supply, work and the speed of metabolic processes;

It cures various diseases that can be the cause of obesity.

In addition to the above effects, weight loss qigong can be structured to get rid of many diseases. This teaching is based on belief in the vital energy of Chi. There is a widespread theory that a person is the source of his strength and energy. The ability to distribute it and eliminate the deficit is the key to recovery.

Advantages of the method

The benefits of effective Chinese gymnastics Qigong for weight loss are as follows:

• effective disposal of excess fat;
• improving health and well-being;
• creating an attractive and slim figure;
• increased vitality;
• gaining self-confidence.

And all this without heavy exercise, high cash costs, grueling diets, and in just half an hour a day! Qigong is simple secrets beautiful body

Diet and lifestyle during qigong practice

You should not start exercising immediately after eating or on an empty stomach.

It is not advisable to smoke, eat ice cream, cold fruits and water before and after classes. Any refrigerated liquid or food takes away energy from the stomach and, accordingly, nullifies the effect of exercise.

It is best to do the exercises in the morning, after sleep, or in the evening, before bed. You should not conduct a lesson if you are very tired, very nervous or have not slept. Only a calm state of mind will allow you to get the maximum effect from the exercise.

Now let's summarize the above. Qigong gymnastics requires loose clothing, some free space in a well-ventilated area or outdoors in good weather, and some free time. This is all you need to start mastering the qigong gymnastics complex.

Complexes of qigong gymnastics are subdivided into static exercises, exercises for balance and coordination and dynamic exercises.

Qigong exercises for weight loss - video

Exercise "Frog"

Reduces hunger. You need to sit on a chair. In this case, the legs should be spaced shoulder-width apart at an angle of 90 degrees in relation to the body. Women need to clench their left hand into a fist and squeeze it with their right. For men, the opposite is true.

Then you should bend over so that your elbows rest on your knees. Put your head on clenched hands and try to relax the muscles of the peritoneum as much as possible. Breathe deeply and slowly, while the stomach should be inflated, rounded, like a ball, filling with air.

Exercise "Wave"

Helps fight increased appetite. You need to lie on your back, bend your legs at the knees at an angle of 90 degrees, while resting your feet firmly on the floor. One hand should be on the chest, the other on the stomach. Inhaling, you should inflate your chest and suck in your stomach. This is difficult at first and takes practice. The exercise must be repeated at least 20 times.

Exercise "Lotus"

Accelerates the body's metabolism. You need to sit in the lotus position, close your eyes, focus on breathing, immerse yourself in it. For at least 5 minutes, you should inhale and exhale deeply, until a feeling of drowsiness appears, immersion in sleep. Gradually, the duration of the exercise is increased to 15 minutes.

According to Chinese doctors, Qigong breathing exercises for weight loss allows you to control weight without feeling constant hunger and fatigue from hard exercise.

Contraindications for practicing qigong

Permanent

• the general severity of the condition, when no action is practically impossible, since they only lead to worsening;
• mental disorders;
• borderline states of the psyche;
• organic heart damage - uncompensated defects; paroxysmal tachycardia; atrial fibrillation; aortic aneurysm, myocardial dystrophy;
• blood diseases;
• infectious lesions of the musculoskeletal system;
• severe craniocerebral trauma, spinal injuries with unsatisfactory compensation;
• neuroinfection;
• severe violations of the body scheme.

It should be noted that even in those cases that are listed here, qigong practice can bring a positive effect, but only under the guidance and consent of the Master. Enrollment in the course in these cases is possible only after a preliminary individual interview.

Temporary

• systematic intake of a large number of medications;
• exacerbation of chronic diseases;
• postoperative period;
• severe physical fatigue;
• overheating and hypothermia;
• body temperature above 37 and below 36.2 degrees;
• hard physical work;
• professional or large enough in terms of the volume of sports;
• full stomach;
• stay in the steam room or sauna is permissible no earlier than six to eight hours after classes, or four hours before them.

Qigong Therapy Effectiveness Statistics

Since qigong therapy for weight loss is just beginning to develop in our country (in Russia), we present the data of such treatment from an article by a Chinese doctor.

Many people who are just starting to practice qigong worries about the following question: “What type of breathing should I use during qigong practices ".

You can often hear that several types of breathing are used in qigong and this misleads people - which qigong breathing is it correct?

In this article, we will look at the main types of breathing and when they are used.

Developing the correct qigong breathing is a very important stage in training. qigong for beginners.

There are eight types of breathing in qigong and yangshen:

1. Natural breathing. Congenital breathing that is not controlled. The main features are natural, smooth, soft breathing. Disadvantages - breathing is not deep and the breathing act is not prolonged.

2. Normal breathing. When you inhale, the diaphragm drops down and the abdomen bulges. As you exhale, the diaphragm rises upward and the abdomen becomes concave. Regular breathing has an effect in the prevention and treatment of cardiovascular and cerebrovascular diseases.

3. Reverse breathing. The type of breathing is the opposite of normal breathing - when you inhale, the diaphragm rises up, and the abdomen becomes concave; when you exhale, the diaphragm drops down, and the abdomen becomes bulging.

4. Irregular breathing Qigong is divided into two types:
a) between inhalation and exhalation, an exhalation hold is performed, after which a breath is held;
b) the inhalation is deliberately delayed, after which the breath is held.

Intermittent breathing and reverse breathing work well in the prevention and treatment of diseases of the digestive system. The breathing pattern "inhale through the nose and exhale through the mouth" helps in the prevention and treatment of diseases of the respiratory system.

5. Inhale through the nose, exhale through the mouth... Usually, a person breathes in and out through the nose. In diseases of the respiratory tract, the inner cavity of the respiratory tract narrows, and it becomes difficult for a person to breathe, therefore, the patient is advised to inhale through the nose and exhale through the mouth.

6. Conducting qi through the Ren-Mai and Du-Mai channels. Reverse breathing is applied. The person inhales through the nose and, while inhaling, directs the qi to the dantian, from there the qi goes down to the perineum. When a person exhales, he should direct the Qi from the perineum up the spine right up to the Bai Hui point, which is located at the crown of the head. After that, the qi must be released through the nose.

This type of qigong breathing has another name - "Small circle of qi circulation", or "Small heavenly circulation of qi". The breathing type "conducting qi through the Ren-Mai and Du-Mai channels" has a noticeable effect in the prevention and treatment of diseases of the nervous system.

7. Secret breath. This qigong breathing occurs after the practice of normal breathing or reverse breathing. Features: inhalation is prolonged and continuous, exhalation is quiet and imperceptible. The correctness of this type of breathing can be assessed by bringing a hand to the nose, exhalation is practically not felt.

8. Genuine breath. The ancient sages said: "When ordinary breathing stops, then real breathing will begin on its own." The expression "breathing will stop" should be understood as follows: it is not a forced holding of the breath, not a shutdown of breathing, but the preservation of the state of mind in complete detachment.

When a person is in a state of complete detachment, then his will and thought are focused on one thing. The greater and deeper the detachment, the quieter and more imperceptible the breathing. This is already a sign of a higher stage in qigong training.

Each of the above eight types of breathing has a specific therapeutic function.

Beginners in qigong should be very careful with these types of breathing: whatever type they use, it is necessary to return to natural breathing every 10–20 minutes of training so as not to overwork the respiratory muscles, otherwise it can lead ...

• to daze and convulsions,
• cause choking or other dangerous consequences.

The ancient Chinese called such a phenomenon the expression "kindle with a vicious passion and embark on a vicious path." Therefore, when training qigong, you need to develop breathing consistently and gradually, you cannot strive for success in a short time.

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For people who want to go deeper, for those who seriously want to delve into Qigong, for those who want to really improve their health and energy with the help of these practices, our publishing house, together with Chinese specialists, has prepared a wonderful video training for home teaching , with the content of which you can familiarize yourself with this link:

Qigong literally means "work with Qi", Qi is a kind of universal "vital energy". Qigong is used in traditional Chinese medicine to cure many diseases.

Thanks to Qigong gymnastics, one can not only increase the "vital potential" of the organism as a whole, but also acquire the ability to self-diagnose and self-heal. Studies conducted at the International Academy of Human Development under the leadership of Bronnikov have shown that after 2-3 months of Qigong breathing exercises in sick children, movements significantly improve, tension, stress decreases, and the emotional state rises.

Children with disabilities of the musculoskeletal system are recommended to start Qigong breathing exercises from the age of 9-10, when they already feel the "movement of vital forces" in the body.

Hundreds of exercises are practiced in Qigong, but one of the main ones is "basic breathing". For sick children, it is recommended to perform it in the supine position.

In this case, during the exercise, the instructor says the following text: “ We lay down on our back, completely relaxed .... Concentrated on breathing .... We counted nine calm breaths .... We imagined that with every breath comes peace, and we repeat the word "rest" almost audibly in our minds with every breath. .. During each inhalation, our nostrils flinch and slightly widen, and during exhalation they fall off. We feel how during each inhalation a cool stream of air enters our nostrils, into the bridge of our nose. A warm ball forms there, and we exhale the warmer air ... The inhalation descends to the larynx ... to the center of the chest ... to the navel. With each inhalation, we lower the Chi down to the navel. This causes the lower abdomen to swell slightly. A warm ball forms under the navel, and we exhale the warmed air through our lips folded into a tube.».

a - inhale; b - exhale

Breathing exercises repeat 9 times.

The following are exercises that can be used to cure many ailments, including various pathologies for disorders of the musculoskeletal system and disorders of the reproductive, genitourinary system. These exercises are also effective for bedwetting in children, with weakening of renal function, help with hypertension and hypotension, constipation and diarrhea.

Exercises are performed first while standing, then sitting. The palms rest on the Lower Dan-Tien - a point about 2-3 cm below the navel (boys put their left hand on their stomach, right - on top, girls - vice versa).

Let's enter a state of "rest". We mentally fill the Lower Dan-Tien with Chi energy and focus on it. We do the 9 calm basic breaths that we learned earlier.

Then, while inhaling, we collect Chi in the center of the chest (Middle Dan-Tien). In this case, the hands are moved in a circular motion to the upper position, projecting the centers of the palms to the Shan-Chzhong point.

Having finished inhaling, we begin to exhale, taking the hands away from the Middle Dan-tian and transferring them in a circular motion to the Lower Dan-tian. At the same time, mentally, we lower Qi there. Boys do 36 of these breaths, girls - 24.

We move on to the second phase of the exercise, which is performed while sitting.

The tip of the tongue touches the upper palate, the lips and teeth are unclenched, the back is straight. Brushes are located on the Lower Dan-Tien. Calm breaths in and out are done through the nose. While inhaling, we mentally translate Qi through the center of the chest into the Lower Dan-tian, the lower abdomen swells without tension. As you exhale, we mentally translate Qi into the middle of the perineum, while slightly squeezing the sphincters of the anus. The lower abdomen is gradually drawn in, and we help it a little with our hands.

Breathing is natural, deep, soft, even. Inhales and exhales are long, but in no case should you strain. Boys do 36 breaths, girls 24.

The final stage of the exercise is called pill preparation. We rub our palms together until a feeling of warmth appears, with our fists we knead the area of ​​the lumbar spine. Next, first with the right hand clockwise 36 times, and then with the left hand - counterclockwise 24 times, massage the belly around the navel.

At the same time, we make synchronous circular movements in the oral cavity with our tongue. We swallow the accumulated saliva, mentally imagining how the Qi contained in it passes through the esophagus, stomach, slowly descending through the Dan-tien into the middle of the perineum.

After completing a set of these exercises, a state comes, which can be characterized by such words as "calmness" and "fullness". The main thing in Qigong is regularity.

After mastering the breath, you can go on to saturate different parts of the body with Chi energy. To do this, during exhalation, Qi is directed to the spine, arms, and legs. It is imperative for children to fill and flush the head, spine, and limbs with Qi. Children perform Chi movements throughout the body much easier than adults.

Exercise selection doesn't really matter in the beginning. Only the basic stance or basic breath can be performed. If you do this systematically and "cultivate" the feeling of Qi in yourself, you can become a Master. Then all the other exercises are easy to complete.

Never practice Qigong in a bad mood or bad state of mind. Do not exercise right after a meal or when hungry.

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

To understand 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" is the life energy in the Universe, "gong" is 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 bit.

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 classes 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 health of the body, its resistance to diseases, the ability to stay 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 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. Movement reminiscent of rowing with oars - helps 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 to 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 or 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 tutorials 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, the brush carries out 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": straighten, the body is directed to the left side, the upper limb (left) is in its 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 is raised 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 exercise caution 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 purpose of the Qigong complex is the health benefits of the human body. Those who decide to tackle this system will not only be flexible and better physically developed, but will also become much more resilient both physically and morally. Regular Qigong classes can also solve some psychological problems of a particular person who has begun to master the system.