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Chinese breathing exercises qigong exercises. Qigong breathing exercises. Spine exercises

Qigong breathing exercises are recommended to be performed only after a person comprehends all the secrets preparatory exercises for different parts of the body. This gymnastics is nothing more than one of the areas of tai chi. It provides for truly correct breathing training. This direction consists of a whole set of exercises that help both to heal the body and strengthen the physical strength of a person. This breathing complex includes both dynamic and static exercises. Even in ancient times, the Chinese were one hundred percent sure that through proper breathing you can control your mood. With delicate breathing, a person almost always has a calm and even mood. In no case should you allow your breathing to be intermittent and tense. Now we will present to your attention some exercises such breathing exercises... Let's start with intermediate breathing exercises.

Exercise one - bottom: you need to lie down, sit down or stand up, and then breathe in air through the nasal cavity, while leaving the chest and shoulders at rest, but the stomach should be pushed forward. We lower the diaphragm down, thus, helping the air to penetrate into the most distant parts of the lungs. After that, we exhale the air, while drawing in the stomach as well. You can breathe out the air both through the nasal and through the oral cavity.

Exercise two - medium: again we sit down, lie down or stand, after which we inhale the air through the nasal cavity. At the moment of inhalation, we leave the shoulders and abdomen in their original position, but we slightly expand the chest. The ribs should also be slightly expanded. During this exercise, air tends to penetrate into the middle segments of the lungs. It is recommended to exhale again through the oral or nasal cavity.

Exercise three - top: we remain in the same position and inhale the air. We leave the chest, as well as the stomach, in a motionless state, but the shoulders should be slightly raised. It is also recommended to slightly tilt the head back. This exercise help the air to get to the top of the lungs. When exhaling, you should lower your shoulders and return your head to its original position.

Exercise four - combined: we remain in the same position and inhale the air. At first, the stomach should be pushed out, then we lower the diaphragm, expand the chest, slightly raise our shoulders and lower our head back. When exhaling, you first need to draw in your stomach, then raise the diaphragm, squeeze your chest, and then lower your head first, and then your shoulders.

In conclusion, we note that each of the exercises presented should be performed three to four times. It is not necessary to complete all four exercises the first time. Memorize them gradually. You can perform qigong breathing exercises at any time of the day or night. If you do them in the morning, then mental and emotional balance will be provided for you for the whole day. The same exercises can be carried out to restore strength after excessive emotional or physical activity... If you do not understand something, then for additional information, sign up for

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 main systems and 8 subsystems in the work of the 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 a special diet and breathing exercises- a 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.

The growing interest in the ancient traditions of the East every year is quite justified. The knowledge that the inhabitants of the Celestial Empire have been honing for centuries reveals the secrets of health and longevity to us. Chinese breathing exercises help to prolong youth. Can you master the exercise technique? Yes, this is done either independently (with the involvement of specialized literature), or with the help of an experienced master. Chinese is divided into types, each of which has its own characteristics. Let's take a look at the most common types of exercise therapy.

Chinese breathing exercises jianfei

The word "jianfei" from the Chinese language literally translates as "to lose fat". Three simple exercises can help you lose weight by normalizing metabolism and eliminating hunger. They can also help you relax and relieve fatigue. All this ensures a gradual weight loss that is harmless. the human body unlike diets that promise super-fast weight loss. Another plus is the fact that these exercises can be performed at home and without the use of any special simulators. The only thing: you need to stock up on comfortable clothes that do not hinder your movements. It is important to understand that Chinese breathing exercises will only give results if you perform all the exercises regularly and correctly.

Exercise number 1. "Wave"

It aims to reduce hunger. It must be done before eating. The most comfortable position is lying on your back. Bend your legs at the knees, place your feet straight. Place one palm on your chest and the other on your stomach. With a deep, slow breath, draw in your stomach and lift your chest. for a few seconds, then exhale slowly. As you exhale, draw in your chest, and Take forty complete "inhale-exhale" cycles.

Exercise number 2. "Frog"

This exercise will help normalize the functioning of the central nervous system. Sitting on a low chair, place your feet shoulder-width apart. The angle between the thigh and the lower leg is straight. The elbows are on the knees, the left hand is clenched into a fist (for men - the right one), the other grabs it. Next, you need to rest your forehead on a fist, relax and close your eyes. Take deep breaths in and out for at least 15 minutes.

Exercise number 3. "Lotus"

It will help regulate metabolism and activate blood circulation. The starting position is the "sitting Buddha" posture. Hands, palms up, lie on the legs in front of the stomach. Women place the right hand under the left, and men - vice versa. The eyes must be closed. Stage 1: 5 minutes of deep, even breathing. 2nd stage: 5 minutes of natural and relaxed breathing. 3rd stage: 10 minutes of breathing without control over the process with clearing the mind of extraneous thoughts.

Chinese breathing exercises qigong

Exercises are performed to smooth relaxing music. This gymnastics improves the physical, intellectual and emotional state of a person.

Exercise # 1. "Breath of Fire"

On exhalation, the abdomen is pulled in sharply. We breathe with a diaphragm. This exercise is very dynamic. May cause dizziness in beginners.

Exercise number 2

We breathe slowly and deeply. Inhalation and exhalation are characterized by equal intensity. We carry out at least ten minutes.

Exercise number 3

We inhale and exhale only through the nose. The body is relaxed, the eyes are closed. Duration - 10 minutes.

According to doctors from the Middle Kingdom, the problem of extra pounds and the occurrence of diseases lies in the disharmony of the yin-yang of our body. Stabilizing Qi flows will help you forget about many problems, including excess fat. This is where Chinese breathing exercises come to the rescue.

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

Note that breathing is often closely related to our health. Usually, if a person gets sick, his breathing ceases to be harmonious, even, there is a short inhalation and a slow exhalation.

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

Respiratory gymnastics is a fairly wide range of exercises that are used both independently and in combination with other practices.

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

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

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

With uniform breathing, a person almost always has a calm and even mood. In no case should you allow your breathing to be intermittent and heavy.

Static Breathing Exercises

Exercise 1: Bottom

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

We control our diaphragm, in order to help air penetrate into the most distant parts of the lungs, the diaphragm must be lowered. We finish the exercise with an exhalation, but at the same time it is necessary 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 the air through the nasal cavity. We leave the shoulders and, this time, the abdomen in the starting position, but we slightly expand the chest.

The ribs should also be slightly expanded. This exercise 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: Top

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

Exercise 4: Combined

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

When you exhale, the reverse process occurs: we draw in the stomach, raise the diaphragm, squeeze 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 you can at any time of the day or night.

  • Morning exercises will keep you mentally and emotionally balanced for the rest of the day.
  • Evening workouts also have their advantages, they help to recuperate after a hard day at work.

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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:

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 deployed in left side... 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.