Qi is considered the flow of energy through the Universe. It is said to flow through channels in the human body and if blocked it can lead to ill he alth.
Qigong involves performing movements that stimulate the flow of Qi through the body. As such, it is often referred to as "meditation in motion." Tai chi is a qigong system that fits within the framework of a martial art. Therefore, it contains combat moves as well as healing moves.
Both in tai chi and qigong, the movements used are fluid and continuous, due to the change in weight from one foot to the other. The concept of yin and yang is an integral part of the movements. Yang is a heavy masculine force, and yin is soft and feminine; Both forces cancel each other out. The movements change from yin to yang and back, which is believed to balance the two forces within.
Qigong is a powerful form of wellness exercise thatbeen practiced by millions of Chinese for centuries. It is based on the repetition of very precise sets of movements, specifically designed to improve he alth at different levels.
Even a few minutes of practice can have an invigorating and rejuvenating effect. Regular practice has a profound healing effect on the whole body and its various systems (nervous, digestive, respiratory, musculoskeletal, hormonal, reproductive, etc.). Its ability to help heal a wide range of chronic and acute injuries and illnesses has been the subject of various Chinese medical research programs.
For most people, the primary benefit of qigong is to alleviate or prevent chronic he alth problems. A number of illnesses that qigong helps in China include cancer, internal organ disease, poor circulation, nerve pain, back and joint problems, and general physical ailments.
Facts & Benefits
Qigong has been proven effective in China for its effective he alth effects for millions of people for thousands of years. Developing the life force, or Qi, is the center of Taoism, the original philosophy of China. Taoists are the same people who brought acupuncture, Chinese herbal medicine, bone tuning, and the concept of yin and yang into the world. There is evidence, which is about 5000 years old, that qigong was originally a purely mystical practice of Taoist alchemists. With the help of special breathing techniques, the practitioner entered intoa state of trance in which communication with higher powers was possible. They could provide answers to unresolved questions.
Qigong is a powerful he alth system that affects many levels. This gymnastics can harmonize, strengthen and have a healing effect on the functioning of all internal organs and bodily systems. It increases the flow of energy throughout the body, can have many anti-aging effects, and is believed to increase longevity, induce calm mental and emotional states.
Initially, many movements focus on gently opening and stretching the joints and muscles of the body. By increasing the flow of blood and energy, they help to fully nourish all parts of the body. Many of the students report that they feel very relaxed and energized after a qigong session.
According to Chinese medicine, the Qi energy associated with the internal organs of the body flows around the limbs of the body - the arms and legs. Thus, by stretching the arms and legs in certain movements, the he alth of the internal organs can be improved.
Breathing in qigong is essential. It should be relaxed, slow and deep, coming from the diaphragm. This type of breathing has a very calming and balancing effect on the mind, which is critical in counteracting the effects of anxiety and stress.
Eastern practitioners have been aware of the benefits of qigong for centuries, and today Western scientific research is following suit, confirming that qigong can help prevent and resolve many different he alth problems.he alth. The ancient practice is especially beneficial for the elderly and those suffering from chronic stress.
Over the past 20 centuries, the qigong movement has had many influential leaders, all of whom have taught their own methods to achieve a higher level of consciousness, awaken "true nature" and promote better he alth. In Confucianism, qigong was aimed at longevity and moral character; in Taoism and Buddhism, it was seen as part of a meditative practice; in Chinese martial arts, it was used to increase strength for battle.
The following are qigong breathing exercises for beginners.
Create an energy ball
Step 1
Stand in a neutral, comfortable position and quickly rub your hands as if trying to warm them up. As you do this, visualize that you are directing the chi into your hands.
Step 2
Place your hands just below your navel and take a deep breath. Exhale, releasing any tension in the body. Continue to breathe deeply several times, visualizing your breath as a fireball or light in your lower abdomen.
Step 3
Raise your hands as if holding a small basketball and imagine that the ball of light from the abdomen is now in your hands. Slowly and carefully move your hands apart, aware that you feel an energetic connection between them. Keep your fingers relaxed.
Step 4
Close your hands when you feel the connection is loose, but don't let them touch. Feel the ball of energy getting stronger as youhands close, almost like two magnets repelling each other.
Step 5
Continue to slowly move your hands apart and then back together, concentrating on feeling the Qi in and between your hands. If you don't feel energy or warmth, keep practicing the movements.
Step 6
Take a deep breath when you're done. Raise your hands and then quickly throw them to the side, shaking the energy out of your hands, releasing excess energy in this way.
Play with Qi ball
Step 1
Play with size and shape. Keep your hands at an equal distance from each other, as if holding a ball. Slowly rotate the "ball" by moving your right hand from top to bottom, and then put your left hand on top of the "ball" and your right hand on the bottom.
Step 2
Grow and shrink the ball as you spin it. Spread your arms further apart as if it were a basketball, then bring them together as if holding a tennis ball.
Step 3
Imagine throwing a ball of Chi energy from one hand to the other. Focus on feeling the chi energy, and then release it as if you are kicking a ball away from you.
Goals and mission
Qigong breathing exercises for energy restoration serve as the main purpose for maintaining the correct circulation of Qi in the physical body, which ensures the he alth of the subtle body (soul). The modern rhythm of life, isolation from nature are unnatural, they require huge overloads from the human body due to the fact that the Qi circulation is disturbed. This disorder has adverseconsequences for the body and soul in the form of the following diseases and disorders:
- depression and chronic fatigue;
- stress conditions;
- atony (weakening of activity) of internal organs;
- cardiovascular disorder;
- diseases of the spine;
- overweight;
- early aging;
- harmful addictions (alcohol, tobacco smoking).
The mechanism of beneficial effects of Qigong practice is that Qi energy restores natural circulation. In the end, the symptoms of diseases even out or disappear completely, the person looks much younger.
Qigong was primarily developed as an exercise to keep people he althy and reduce tension. It is practiced by people of all spiritual and religious persuasions. Although Qigong is based on Taoism, one of the major Eastern religions, there is no need to study or believe in its philosophy in order to practice.
Can I practice on my own?
Incorrect execution of Taiji Qigong breathing exercises will not bring benefits, will not lead to the goals for which all this is started. It's beyond comprehension, but noted: gymnastics brings faster and better results when done in groups rather than alone.
Qigong exercises are based on the following whales:
- breath;
- movement;
- relaxation;
- concentration.
Depending on the tasks, these components are combined in a certain way. And exercises of the highestorder, which greatly affect the body, require the use of this entire complex.
For beginners
This is a simple qigong breathing exercise for beginners with five exercises. Exercises one and four are meditation postures that require you to be still and relaxed. Exercises two, three and four are movements that you can repeat as many times as you want. Try to repeat each exercise five times.
Wu Chi Belt
Wu Chi position is the first and last exercise in this series. You also need to return to the position of wu-chi after each exercise. Stand up straight, feet shoulder-width apart, arms along the body. Bend your knees until you feel the thigh muscles work. Gently pull your hips up so that the lower spine is straight, not curved as usual. Imagine your feet sinking into the ground and the top of your head gently pressing against the roof, keeping your spine perfectly straight.
The most important thing when doing tai chi qigong breathing exercises is to relax, both physically and mentally. Hold the position and take deep breaths, exhaling long and relaxed. Every time you breathe, try to relax every muscle. Try to hold your posture for five minutes. This may be difficult at first. You may begin to shiver or feel suddenly hot or cold. It's okay at first. Increase the time gradually, doing the exercise a little longer every day, until you can stand in this position 10minutes.
Opening and closing chest
Slowly raise your arms to shoulder height, palms down. Now turn your palms facing each other and spread your arms to the side. Then return your arms to shoulder width apart, then turn your palms face down and lower your arms back to Wu Chi position.
To coordinate your breathing, inhale as your arms move up and out, exhale as they move back and down. Don't spread your arms too wide.
Five Gate Breath
From the Wu Chi position, turn your palms outward. Slowly lift to the sides with palms up. Gently pull out with your fingertips. Raise your arms as high as you can and then lift your fingertips up over your head with your palms down. Now slowly lower your arms down the center line of your body. Repeat this several times as a continuous stream. To coordinate your breathing, inhale as your arms move up, exhale as they move back.
To complete the qigong breathing program, hold the Wu Chi position for a few minutes. Keep your body, mind and breath relaxed. Imagine that all the energy in your body is collected in the lower abdomen.
Slimming
Qigong is an ancient Chinese system for improving the body and mind.
He althy eating in Chinese is a harmony of five tastes: sweet, bitter, s alty, sour and spicy. According to those who practice qigong, there is no need to adhere to any restrictions. Over time, the appetitewill decrease, subject to regular training.
However, it is extremely important to exercise regularly. Otherwise, there will be no effect from qigong. And although it is very difficult to discipline yourself at first, you just need to not give up.
Qigong exercises - a great variety, but it is not necessary to pursue everything at once. When exercising at home, it is important to perform each movement well, and even then you need to start a new one.
Qigong for weight loss can be designed to get rid of many diseases. Belief in the life energy Qi is the cornerstone of this doctrine. There is a widely held theory that man is the source of power and energy.
Qigong not only increases the metabolism of the body, but also reduces cravings for excess and unhe althy food. The causes of overeating lie in imbalances in the mind and body. Usually the source of this imbalance is stress. Qigong alleviates stress and harmonizes the entire system to feel more balanced and actually crave the foods that bring the most he alth benefits to the body. Being overweight is a sign of imbalance.
Benefits
The benefits of effective Chinese Qigong for weight loss are as follows:
- effective fat removal;
- better he alth;
- increase vitality.
For weight loss qigong breathing exercises, loose clothing is required, a small free space in a well-ventilated area or onoutdoors in good weather and some free time. That's all you need to start practicing this gymnastic complex.
Qigong gymnastic complexes are divided into static exercises, balance exercises, coordination exercises and dynamic exercises.
To normalize weight, it is recommended to regularly perform Chinese breathing exercises qigong.
Exercise "Frog"
Reduces the feeling of hunger. You have to sit on a chair. The legs should be placed shoulder-width apart at an angle of 90 degrees relative to the body. Women should clench their left hand into a fist, and then “cover” it with their right. For men, the opposite is true.
Then you need to bend your arms so that your elbows rest on your knees. Place your head on clenched hands and try to relax as much of the abdominal muscles as possible. Breathe deeply and slowly, at the same time the abdomen should be swollen, rounded, as if a ball filled with air.
Lotus
Speeds up the body's metabolism. It is necessary to sit in the lotus position, close your eyes, concentrate on breathing. Breathe deeply for at least 5 minutes until you feel like you are falling asleep. Gradually, the duration of the exercises increases to 15 minutes.
According to Chinese doctors, qigong for weight loss allows you to control weight without feeling constantly hungry and tired from heavy exercise.
Contraindications to exercise
Gymnastics is not recommended in the followingcases:
- very large weight and obesity, when any action is almost impossible, because they only lead to deterioration;
- mental disorders;
- organic damage to the heart;
- blood diseases;
- infectious lesions of the musculoskeletal system;
- Severe traumatic brain injury, spinal injury.
It should be noted that even in these cases, the practice of qigong can have a positive effect, but it is carried out exclusively under the guidance and consent of the Master. Transfer to the course in these cases is possible only based on the results of a preliminary individual interview.
Reviews from past and current students show that qigong, with a little regular practice, can have a profound effect on the mind, body, and spirit. Improved overall he alth and well-being, reduced stress levels, and a brighter and more balanced view of life's possibilities.
