Health-improving qigong gymnastics: benefits and technique. Benefits of Chinese Qigong. Medical and wellness

Good afternoon, dear readers! At present, the Chinese health-improving qigong gymnastics has become very popular. And this is not accidental - since ancient times, the Chinese have known how to prolong a person's life, how to preserve youth and health. The unique recovery system is designed not only for physical improvement, but also for self-realization. Find out in more detail what problems qigong solves - a complex for self-healing - and whether it is worth spending your time on it.

What is qigong?

The word "qigong" consists of two Chinese characters: Qi - life energy, and "Gong" - work, achievement. The qigong gymnastics complex came to us from oriental practices. It combines many advantages: it has no contraindications, does not require physical preparation, the result comes relatively quickly and without much effort.

Therapeutic qigong gymnastics is, of course, not only gymnastics. First of all, it is a spiritual practice, which includes, in addition to the spiritual and physical aspects, the raising of vital energy. The concept of Chinese gymnastics focuses on psychophysical self-improvement, a harmonious, happy and healthy life based on deep spiritual content. It is these goals that the health-improving qigong gymnastics carries.

The complex of qigong gymnastics exercises is simple, effective and accessible to everyone, without any restrictions, at any age. With the help of this gymnastics, you can achieve excellent results in improving health, normalizing the emotional state, increasing vitality, and raising the body's immunity.

The technique of this gymnastics is the basis for proper breathing, correct body position. But special attention is paid to consciousness.

It takes years to immerse yourself in the philosophy of Chinese exercises, and to improve health with the help of a qigong gymnastics complex, 2-3 months of regular practice are enough. What else is there, find out from our article.

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Benefits of Qigong

A person who masters the practice of Chinese gymnastics knows a unique method of activating vital energy: he knows how to raise his vital energy in a short time and direct it in the right direction, which allows not only to heal the disease, but also to become more spiritually perfect.

The medical and health-improving qigong gymnastics for people over 40 years old is very useful. People acquire good physical shape, resistance to stress, spiritual harmony.

Women, having mastered these exercises, retain youth and attractiveness. And most importantly, they get sick less.

Want to know what else is useful for female attractiveness? Read this one.

Gymnastics is based on special exercises aimed at mastering the vital energy qi.

As a result of regular exercise, blood pressure normalizes, blood sugar levels return to normal, it becomes easier for a person to cope with depression and insomnia.

Qigong exercises relax the body, stretch the muscles, and relieve nervous tension. The body becomes plastic, flexible, the joints acquire their former mobility. Qigong is also a great way to raise vitality and energy.

The best way to learn qigong is not through books, but with a trainer in special classes, or at least from videos.

You can practice at any time of the day.

Morning qigong practices give strength and increase energy.

The evening qigong complex helps to relieve daytime fatigue, calms the mind, and relaxes tired muscles.

There are more than 50 types of healing exercises, each exercise has its own effect on the human body. Therefore, complexes are being drawn up to eliminate health problems, with an improvement in the emotional state, for the elderly and young, and even for pregnant women.

We will focus on exercises that help get rid of depression and stress.

Antistress complex of qigong gymnastics

To be in harmony and in harmony with yourself, perform these simple exercises daily. It is enough to do them smoothly 10 times.

1. Starting position - the back is straight, the legs are shoulder-width apart, the hands lie freely along the hips
2. While inhaling, raise your shoulders, arms, while exhaling, do a semi-squat, lowering your arms down
3. Again, inhale and gently raise your arms forward, then up, exhale - lower through the sides, describing a circle.
4. Bend your arms at the elbows, placing them in front of your chest, clench your fists. Perform turns: to the right - inhale, to the left - exhale.
5. Hands on the waist, rotate the pelvis in one direction, repeat in the other.
6. Carrying the vital energy qi through the internal organs. With half-bent knees, take quick breaths, exhale with your stomach.
7. Hands with flattened palms. Inhale - half-squat, arms to the sides, with an exhalation, straighten the legs.
8. Feet together, hands with folded palms in front of the chest.
9. Inhale - rise on toes, with closed hands, stretch up strongly. Exhale - inhale - raise your hands, hold your breath, bend to the sides.

So, dear reader, we have very briefly talked about this magical gymnastics, which has been practiced by people around the world for several hundred years. Without a doubt, qigong exercises are a unique method of activating vital energy. And where energy pulsates, life rages there.

How to perceive this part of Chinese philosophy is up to you. But if you decide to try, then here is a video for qigong for beginners to help.

But we also traditionally remind you that before any innovations in your life, if you have health problems, it is better to consult a specialist.

We hope the article was useful to you and you will share it with your friends by clicking on the buttons below.

Health qigong is a Chinese system aimed at strengthening the whole body. It is suitable for weight loss, and for maintaining the health of the back, and for the normalization of the work of a particular organ. In general, the Chinese qigong gymnastics can solve a lot of problems. Its uniqueness lies in the fact that the simplest set of qigong exercises for beginners is aimed at strengthening and maintaining.

Qigong exercises are slow and smooth, people of any age can handle them.

The idea of ​​gymnastics is to move the energy "Qi" (biological energy) along the channels or meridians that permeate the entire human body. With external influence on them, the flow of qi improves, which affects the functioning of the whole organism. Provided that classes are held regularly.

The basic principle of qigong is the sequence of muscle loading and movement from the legs to the head and back. An important rule: work with all parts of the body with the same intensity. This helps to balance the energy in the upper and lower body.

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The most stagnant area of ​​the body is the hip joint. It is constantly clamped, which means that the blood does not circulate well enough through the body. As a result, there are problems with blood vessels and all kinds of diseases. The second problem area is the spine, especially if a person leads a sedentary lifestyle. Even qigong for beginners will help solve these problems and avoid them.

tai chi qigong

One of the varieties of qigong is tai chi qigong, or qigong breathing exercises. This is a soft set of breathing exercises and moderate physical activity. By performing the necessary exercises, all parts of the body are comprehensively trained. Those who have poor health or severe illnesses are not able to complete the entire complex, choose for themselves those sections of tai chi qigong that can be performed. In addition, such a qigong complex for beginners will be the most suitable. Doing even 15 minutes a day, you can achieve high results.

The practice of a set of exercises is the development of important basic principles of qigong, which are also fundamental.

Basically, Tai Chi Qigong is a morning exercise, reminiscent of a smooth dance or swimming. But it can be done at any time of the day. And even not necessarily every day, you can practice qigong once a week. However, it is necessary to strictly follow the rule: if you decide on Wednesday, then every Wednesday you need to perform wellness qigong. Qigong for beginners must have a clear training system.

The practice of the complex includes four parts:

• preparatory exercises;
• static work - zhang zhuang ("standing like a pillar");
• a set of exercises in the main static position;
• a set of exercises in motion.

Pillar standing allows you to create the correct structure of the body, strengthening and relaxing at the same time. It plunges into a deep state of peace, a kind of meditation. Then this state of rest can be embodied in movement, this is how qi in the body is detected and felt.

The key point of qigong is the idea of ​​the opposite of tension and subsequent relaxation.

The effectiveness of exercise lies in its accessibility for all ages. This art quickly gives results, calms and heals the nervous system. Tai chi qigong for beginners is very simple, because you can practice at home on your own.

The complex of exercises has rhythmic movements, like those of ancient warriors, capable of endowing internal strength and balancing, controlling internal energy. Qigong for beginners will quickly help you acquire all this.

The benefits of gymnastics

In addition to a good mood, raising the tone, tai chi qigong will give inner peace, train the will and determination.

Regular classes will give:

• maintaining physical and moral well-being;
• assistance in self-development;
• the beginning of a spiritual awakening;
• understanding of true human values;
• release from energy blocks;
• love of life;
• increased immunity;
• excellent work of internal organs;
• cure without doctors and medications.

Breath

Qigong technique primarily consists in correct breathing, which must be constantly monitored. So the load on the heart becomes uniform, and the blood is fully enriched with oxygen.

There are many types of breathing in qigong, but one of them is definitely worth mentioning.

Starting position - standing, hands in front of you, palms down. Inhale quickly and deeply, raising your arms up, taking them back and to the sides. At the same time, the head should tilt slightly. Then lower your hands to the level of the navel, exhaling quickly, bending your knees slightly. The exercise is performed at least 10 times. Key aspects:

• when inhaling, you can not bend in the back;
• you can not make sharp jerks, especially throwing your head back;
• the average pace of the exercise is required.

Qigong exercises for beginners

Qigong for beginners is easy to perform. The main thing is to monitor the correct breathing and body position.

For the neck

Qigong offers two exercises for the neck. The head makes circular relaxed rotations. The circle starts from the chest (the chin is pressed to the chest). Be as calm as possible when performing. The head draws semicircles from shoulder to shoulder. Only the head moves.

For shoulders

Arms outstretched in front of you, fingers in a semi-lock. We raise our hands up, trying not to bend our arms and not tear our fingers apart. In this position, we turn in the lower back slowly to the left and right. Then we return to the starting position. After, the hands are still at the top, make inclinations alternately in both directions. Next, tilt back, hands do not move, head tilts along with the back. You return to the starting position. Make circular movements of the pelvis clockwise, then against. Then fix the pelvis, and perform circular movements with the upper part.

Then tilt your arms forward so that your back is parallel to the floor, lower yourself down (arms and back). Make 5 touches with your hands on the floor without rising. Without straightening, turn to the left and also stretch to the floor 5 times, then the same to the right. Slowly sit down, raise your hands to face level and lower your hands to the floor. You rise, hands still touching the floor, the body is lowered. Unhook your hands and rise, lowering your arms along the body.

Qigong breathing exercises is a rather ancient method of healing the body, which is aimed at restoring good health and achieving complete well-being. The unique methods of preserving youth and the secrets of complete well-being have been collected by wise men for many centuries and passed on to their descendants. The basis of many of these methods is breathing exercises, which can revive not only the body, but also the spirit. The sages of the Celestial Empire represented nature as a big clot of energy. They believed that the healing energy of Qi is very harmoniously combined with the elements of the entire environment. According to Qigong theory, there are 12 main systems and 8 auxiliary systems in the human body. For all these systems to work correctly, they must be positively affected.

General characteristics of the method

Qigong breathing exercises is a very ancient and centuries-old Chinese technique, which is aimed not only at improving the whole body, but also the mind. Regular classes help improve the quality of a person’s life, and if a certain diet is followed, weight normalizes. Respiratory gymnastics techniques will be effective only if two mandatory conditions are strictly observed, which are rational nutrition and deep breathing.

Rational nutrition according to Qigong is a complete combination of the five basic tastes. Experts who practice this healing method advise to completely move away from meat dishes and replace them with soy. Nutrition should be reasonable, without overeating and other fanaticism. The last meal should be no later than 4 hours before going to bed. According to experts, you should not limit yourself any more, over time, your appetite will decrease on its own, but only if such nutrition is supported by breathing exercises. For many, this method of losing weight is very tempting.

Breathing Qigong should be practiced regularly, only in this case a noticeable effect can be expected.. If a person has given himself a word to practice daily, then it should be so. If it is determined that only three classes per week will suffice, then it is necessary to adhere to such a schedule. At first, this can be quite problematic, but after a month, doing the exercises of such gymnastics will not only be easy, but also very pleasant. Do not forget that this technique is very disciplined, getting used to classes, a person will become more disciplined and punctual in everyday life.

There are a lot of different exercises in Qigong gymnastics, but you should not try to master everything at once. When practicing on your own, it is very important to master each technique perfectly, and then start mastering the next one. Qigong is by no means fitness, so the result will be visible only when a person makes significant efforts to master this technique.

The basic Qigong technique is Yi Jin Jing. Gymnastic techniques of such a complex help to improve blood circulation and strengthen muscles, in addition, the elasticity of all tissues increases significantly. As a result of regular exercise, the body becomes healthy and strong.

Starting to do gymnastics, you must remember that these are not ordinary physical activities, but work with a bunch of energy. The unhindered movement of energy through the body makes the human body healthy. This is the fundamental principle of this Chinese technique.

Breathing exercises should be performed at the beginning of the day or at the end. You can practice the technique daily or every other day.

Benefits of Qigong for slim body

Qigong breathing leads to the enrichment of blood with oxygen, which, in turn, leads to a significant decrease in appetite and clarity of mind.. Such gymnastics neutralizes stress and excessive tension, because it is no secret that most people overeat at a time when they are nervous. Energy from a person is pulled by peculiar blocks. It can be imagined that people are walking without any load, but in fact their body is overstressed and strongly compressed. So Qigong exercises help to eliminate the contraction of the muscular frame and relieve the senseless waste of energy.

Qigong technique allows you to increase the threshold of resistance to stressful situations. In the future, a person will be able to consciously relate to stress and eliminate it at the entrance.

Qigong breathing exercises for beginners and practitioners help improve metabolism. It can be said that any technique based on proper breathing is a kind of massage of all internal organs. Applying Qigong exercises for weight loss, you can significantly improve metabolic processes and blood circulation. Thanks to simple exercises, you can quickly cure chronic pathologies that can be the root cause of excess weight.

According to the theory of the Chinese sages, each person is a source not only of his strength, but also of vital energy. Only with its proper distribution and timely elimination of the deficiency, a person will be healthy and cheerful.

Advantages

The advantages of the unique complex of Chinese respiratory gymnastics Qigong for healing are as follows:

• Effectively eliminates excess body fat.
• The state of health improves.
• The figure becomes slim and very attractive.
• Increases vitality.
• Improves metabolism.
• The person becomes more self-confident.

All this is available without a strong overvoltage, a lot of time and money. To gain a beautiful body, you do not need to sit on debilitating diets, it is enough to give yourself about half an hour a day.

Qigong is the simplest technique that helps to get a beautiful and healthy body in a short time..

What lifestyle to follow

It is impossible to carry out breathing exercises both on an empty stomach and immediately after eating.. It is optimal that at least one and a half hours pass between the meal and classes.

You can not smoke, eat ice cream and other cool foods, not only before the start of the exercises, but also immediately after them. Any cold product takes a lot of energy through the stomach, so the effect of exercise is greatly reduced.

It is advisable to carry out breathing exercises immediately after waking up or before going to bed. Classes should be postponed if you feel tired, lack of sleep or excessive nervousness. Only with a calm state of mind will it be possible to get the maximum result from such a set of exercises.

For gymnastics, you need to prepare loose-fitting clothes, preferably from natural materials. Breathing exercises should be performed in a large and well ventilated area. You can do gymnastics on the street, in good and calm weather.

All Qigong gymnastics is divided into static and special dynamic exercises, as well as techniques for maintaining coordination.

Features of performing breathing exercises

Chinese Qigong exercises are effective for the treatment of COPD. In chronic obstructive pulmonary disease, breathing exercises can only be performed during a period of persistent remission. COPD is one of the most serious diseases that is poorly treated. Mortality in people with this diagnosis is very high.

A study was conducted in which patients with lung diseases were divided into two groups. In the first group, the patients did qigong exercises 4 times a week, each session lasted 45 minutes. Already after six months of regular exercise, the lung function of such patients improved, as did their general health, while in the second group of patients no improvement was noted.

According to experts who practice Qigong, most people breathe incorrectly. Only a third of the volume of the lungs is involved in the respiratory process. Thanks to breathing exercises, the capabilities of the respiratory organs expand, an equivalent exchange of oxygen and carbon dioxide is ensured. A person improves blood circulation, he becomes more fit, can think clearly and make decisions quickly. Qigong gymnastics combines certain physical actions and proper breathing with the involvement of the abdominal muscles.

With correct diaphragmatic breathing, the sternum remains motionless, during the respiratory process. When you inhale, the wall of the abdomen bulges forward, fills with air, and when you exhale, it goes back. When breathing, the head must be kept straight, the spinal column and neck must form one physiological line. Masters distinguish several types of exercises:

1. Breath of fire. This is a fairly rhythmic breathing, in which the stomach is sharply drawn in as you exhale. At the same time, the inhalation is calm, and the exhalation is very active. Such breathing is practiced in the dynamic exercises of the complex.
2. Deep, full breathing. Here, inhalations and exhalations are equal in depth and intensity. Such breathing is used in static techniques. Promotes relaxation and cleansing.

When carrying out and a set of exercises, it is required to ensure that the stomach is involved in breathing. It is necessary to breathe only through the nose, although some exercises stipulate breathing through the mouth.

Qigong gymnastics involves the correct position of the body during gymnastic techniques. The upper body should be as straight as possible.

A set of exercises

Qigong is very difficult to practice based on books and videos. It's akin to becoming a surgeon based on medical literature alone. It should be understood that working with energy is nothing more than working with your whole life. People who practice Qigong change the very quality of the energy they have in their lives. Breath Qigong for beginners is desirable to conduct under the guidance of a practicing master who you can trust not only your health, but also your life.

Absolutely all techniques are performed at a very slow pace, each exercise needs to be done 9 or 18 times. This is extremely important. Inhalation should be done through the nose, and exhaled through the mouth, while the lips should be folded with a tube. During a set of exercises, the main position of a person is legs at shoulder level, slightly bent at the knees. The back should be arched, during receptions a person should imagine that the legs are kind of roots.

In some cases, it is necessary to become a rider. In this case, the legs should be wide apart, the knees apart, and the back bent in an arc. This posture is reminiscent of horse racing.

All gymnastic techniques of Qigong begin to be done on the left side, after each approach it is necessary to release energy.

Root

The person takes the main pose, while placing his hands at the level of the navel, 3 centimeters from the body. The thumbs and index fingers are connected, the others are lowered. Inhale slowly through the nose, exhale slowly through the mouth, lips folded into a tube.

Rider

Adopts the pose of a horseman. On inhalation, raise the left hand up with the nose, palm towards the sun. Exhale through the mouth and change the position of the hands, raise the right hand, and lower the left.

Ball Qi

Initially, you need to stand on the right leg, at this time bend the left at the knee and take it to the side.

A kind of ball is held over the bent left leg. Hands are connected at chest level and form a circle with them.

On inhalation, shoulders and arms are slightly raised, on exhalation they are lowered.. After that, energy is released, and the same exercise is carried out with the right leg.

Walking Monk

Get on the right foot. The fingers on the hands are crossed, while the index fingers are fully extended at chest level, imagining that this is a dagger. On inhalation, the left leg is pulled to the elbow, on exhalation it is slowly lowered, but not placed on the ground. After the release of energy, this exercise is carried out with the right leg..

Snake

On inhalation, the head together with the body is carefully turned to the left, and on exhalation to the right.

Stork

Emphasis with the right foot, the left almost does not touch the ground. When inhaling, the left leg is moved forward like a pendulum, while exhaling it is taken back. After that, the legs change.

crawling snake

We accept the main position. Hands in a closed state lie on the back of the head, while the thumbs are bent to the vault of the skull, the head is slightly tilted forward. On inspiration, the head, as well as the thumbs, are raised, on exhalation, the head is returned to its original position and the fingers are sharply released.

Archer

Standing in the main position on inhalation, as if making a bow shot to the left. At the same time, the left holds an imaginary bow, and the right draws the bowstring. As you exhale, lower your arms. After that, such an exercise is done on the other side.

Warrior punching

You need to stand in the main stance. When inhaling, the hands at the level of the sternum are clenched into fists, while exhaling, they strike with the left fist, while the right one should remain motionless. As you exhale, lower your hands sharply, pronouncing Ha. Then, in the same way, they strike with the right fist, after which they release energy.

Javelin-throwing

In the main position, join the palms together at the level of the sternum, fingers pointing away from you. On inhalation, slowly turn the body to the left, and on exhalation, turn to the right.

Wash

Standing in the position of a horseman, while inhaling, the fingers are squeezed into the lock, at the level of the middle of the chest, while exhaling, you need to turn your hands with your palms down and bend over a little.

Stars

In the basic position, the arms are spread out to the sides, palms up and the head is thrown back a little. While inhaling, hold the palms in their original position, while exhaling, turn the palms down.

Lotus

You need to sit in the lotus position and close your eyes. For 5 minutes, breathe very deeply, using the abdominal muscles.

They sit in this position for about 15 minutes, if done correctly, there should be a state of light sleep..

Qigong is not just physical exercise.

This is a colossal work with your thoughts, negative emotions and feelings.

Contraindications

It is impossible to practice the Qigong healing technique for such diseases:

• Severe chronic diseases of the heart and circulatory system.
• Pathologies of the musculoskeletal system.
• Neuroinfections.
• Severe trauma to the vertebrae or skull.
• Oncological diseases.

Do not engage in breathing exercises and exacerbation of systemic chronic diseases.

If a person with contraindications really wants to master the Qigong technique, then he can only be practiced under the guidance of a master. At the same time, a sparing set of exercises is selected, and a person carefully monitors his well-being.

Sooner or later, everyone turns to different methods of healing. Among these, the most ancient and quite popular today is the Chinese gymnastics Qigong. Combining a whole range of health-improving, healing exercises, as well as elements of breathing exercises and martial arts, this ancient oriental practice is quite popular. The system is based on the statements of the Chinese about the energy flows that permeate the whole world and each person individually. And if you manage to balance the circulating Qi energy, direct it to each vital center of the body, having mastered Qigong classes for beginners, you can achieve incredible results. This article will tell you exactly how this thousand-year-old technique “works”, and how it can be used to improve your health, to know your own world.

Rooted back thousands of years, Qigong breathing exercises demonstrate an amazing healing experience that opens up new physical possibilities for a person, and also provides a unique chance to penetrate into one's inner world. This is probably why adherents refer to the ancient Chinese practice as the "Art of Qigong", which allows one to reach the pinnacle of self-improvement.

The postulate that Qi energy is the source of vitality and proper interaction with a person underlies the Qigong technique. Adepts of this type of art of getting to know one's body believed that this energy penetrates into every molecule of the Universe, saturating it through and through.

On the example of our body, it can be shown that oriental qigong gymnastics allows you to establish the functioning of each system in the body, which generally contributes to the favorable operation of the entire mechanism. Energy matters, like rivers, flow through the human body along special meridians (centers). And if any flow fails to penetrate, this is reflected in the deterioration of well-being. Blockage blocks the path of vital energy, as a result of which minor “failures” may occur at first, leading to diseases.

The definition of the word "Qigong" itself is formed from a combination of the words "Qi", which means - energy and "gong" - movement, activity, work. Therefore, it is quite possible to translate it as - "technique for activating energy", or "energy management".

Qigong practice is represented by several directions that bring harmony to a certain area of ​​human life. We can highlight the most popular of them:

• health qigong (for the spine, back);
• medical qigong (medical);
• combat complex.

The uniqueness of this oriental technique lies in the fact that it is universal. In the literal sense of the word. Qigong practice has no contraindications. The qigong system can be applied by young and old, completely healthy and suffering from diseases people. At the same time, it does not matter what stages of preparation the patient has - the art of Qigong is relevant for everyone.

What problems can Eastern practice solve?

Chinese qigong gymnastics is very versatile. Using a set of exercises of this oriental technique, you can solve a lot of problems.

Wellness exercises help:

• increase joint flexibility;
• solve back problems (restore posture, eliminate vertebral hernias, get rid of scoliosis, etc.);
• increase immunity;
• improve metabolism;
• get rid of chronic diseases (with regular use of qigong practice);
• increase the tone of the body.

If we consider as a whole the effect of healing and healing oriental practice, then we can safely say that this art is amazing. Qigong, as an integral complex, perceives the human body as a single mechanism in which everything is interconnected. Therefore, upon reaching a certain level, the energy can be directed in the right direction. Qigong can be used for weight loss, normalization of the digestive system, for cardiovascular diseases, for the back, etc.

The Chinese Qigong technique often helps where non-traditional treatment options and medicine are not effective. This is due to the fact that the concept of this practice is fundamentally different from all kinds of others. Qigong classes have special advantages over other options for wellness procedures:

• anyone can perform a complex of oriental health practices, even without any level of training;
• a set of Chinese exercises is quite suitable for patients of different age categories;
• the qigong system provides for a slow pace of exercise;
• you can devote 15-20 minutes a day to oriental gymnastics in any conditions.

Basics of Oriental Art

And The art of Qigong can be easily compared with a system that connects different levels of physical condition and vital energy. The level of intelligence, well-being and purity of consciousness will depend on how deeply Qi energy can penetrate. Applying Qigong exercises to lose weight, to heal the back, restore tone, etc., a person simultaneously develops. Subsequently, this has a significant impact on a person's perception of the world around him and people, and also plays a huge role if a person is in "search for himself."

That is why it is so important to get acquainted with the basic rules, the obligatory implementation of which provides for health-improving or therapeutic qigong (for weight loss, emotional well-being, for the back, spine, etc.). The correct reproduction of a set of exercises of oriental techniques called Qigong is a guarantee of its effectiveness and the absence of discomfort. Therefore, beginners should pay special attention to this set of rules.

First of all, mastering Qigong (for weight loss, back, etc.), beginners need to learn how to move and at the same time breathe correctly. Some people make the biggest mistake by ignoring this point. But it is Qigong breathing exercises that open the necessary flows so that energy enters the body. Neglect of this rule can bring all attempts to achieve the desired goal and efforts to nothing.

In addition, performing each exercise, you should open your self, filling every perfect movement with yourself. In the process, thoughts arise. However, all of them are subject to reflection. In this way, you will begin to understand where the energy is going and what you need to do next. Those who had the opportunity to visit China could observe a similar picture, when the Chinese perform smooth interconnected movements, relying only on their feelings. From the outside it may seem that the picture is completely incoherent, but only an experienced adept who has penetrated the essence of this oriental technique can curb the energy that will lead him along.

Qigong for beginners will be helpful if they are also consistent in the implementation of the concept of practice and begin to do gymnastics regularly. One of the most important points in mastering the ancient experience of healing is discipline. It is possible to reach the upper stage of oriental practice only under the condition of internal self-organization and the regularity of the implementation of the complex. Devoting 15-20 minutes every day, you will consolidate your knowledge and gain certain skills. Subsequently, the organizational moment will penetrate into daily life and you will notice how you will have more free time due to the rational distribution of your duties during the day.

Many of those who would like to do qigong for weight loss or health improvement are stopped by thoughts of age. The opinion that this complex of oriental health-improving equipment is not subject to the elderly is fundamentally wrong. Due to the fact that the unhurried rhythm of the actions performed is observed, all Qigong classes are suitable for patients of any age category. They can be performed even by those who suffer from diseases that cause pain during active movements. In addition, not only for health, but also for the soul, Qigong will be relevant for people who have reached a certain age. Many practitioners of the art of Qigong begin to understand the meaning of life and find peace of mind.

Examples of complex classes

The most popular today are two directions of Qigong:

• for weight loss;
• for the back.

We will describe them in detail below.

To get rid of excess weight

O Quite often, Qigong health-improving gymnastics is used by those who, in the fight against excess weight, have tried many different methods, which later turned out to be ineffective. Unlike other methods, the practice of qigong for weight loss, as mentioned above, uses energy flows to open the necessary channels. Through them, more oxygen enters the body. Against the background of this process, active burning of accumulated fats begins, which is quite natural for the human body. This once again confirms the need for proper breathing.

Qigong for beginners, who want to experience the effect of losing weight, provides for mastering the three main positions of the technique. These qigong exercises will bring you closer to the realization of the dream of a beautiful body:

• Exercise "Frog". I.p. - sitting on a chair with legs apart shoulder-width apart with feet pressed to the floor. Leaning slightly forward, you need to put your elbows on your knees and wrap your right hand around the fist of your left hand. Relax for weight loss qigong to bring noticeable results, and begin to inflate your stomach by inhaling slowly. On exhalation, the abdomen should return to its natural position. The recommended number of repetitions for beginners is 20 p.
• "Wave". I.p. - lying on the floor on your back with your legs bent at the knees. One hand should be placed on the chest, the other should be placed on the stomach. Inhale - the stomach rises and the chest is drawn in. Exhale - the movements are vice versa. These qigong movements for weight loss are repeated 20 times in a row with a strong feeling of hunger.
• Morning Qigong - "Lotus" to stimulate metabolism. Performed in a classic pose with closed eyes for 15-20 minutes. During this time, in order for the Qi energy to fill the body, you need to alternate deep calm breaths with the same exhalations.

Using this complex for weight loss, you can restore the harmony of energy flows and normalize yin-yang. This will eliminate the obsessive feeling of hunger. In the future, the exercise performed for 20-30 minutes will help you lose weight and move on to a new stage of oriental technology.

For back problems

For beginners practicing oriental technique, a simple complex for the spine and back healing. It includes Qigong classes - for the spine, lumbar and shoulder sections of the back, neck. Morning Qigong provides a set of three exercises, the implementation of which can take 15-20 minutes:

• - slow forward bends with the chin pressed against the jugular notch. At the same time, belly breathing must be observed.
• turns- smooth turns with arms spread apart (at shoulder level). Movements are performed only by the shoulder section, not by the body.
• Leg raises- performed in a standing position. Each leg, bent at the knee, rises in turn with smooth movements and is held in this position by the hand for about 20 seconds.
  This Qigong complex for the spine, lumbar region is very useful, as it allows you to stretch and open the joints of the back so that they are filled with Qi energy.

Qigong is one of the ancient methods for healing, ensuring the restoration of the body and its longevity. Qigong gymnastics embodied healing methods that used in China seven thousand years ago .

According to qigong, there is a special qi energy that permeates the entire universe and every person. Qigong literally translates as "working with Qi". But in a broad sense, this is a whole art of using this energy for spiritual and physical health, prolonging life, and treating diseases.

There are very simple exercises in Qigong gymnastics.

There are many branches of qigong practice, up to martial art.

The main principles of gymnastics

Qigong for healing and longevity is designed to maintain and restore the physical condition of the body. From the outside, this practice is similar to health-improving gymnastics, characterized by smooth and slow movements that are so simple that even a person without the slightest physical training can perform them.

During the lesson, the movement of qi through the human body comes to harmony - the channels open, the correct structure of the energy and physical body is formed. Moreover, a beneficial effect is also exerted on the psyche, a person calms down, stops the internal dialogue, can consider the problem from a different point of view and see its optimal solution.

qigong practice, in addition to smooth movements, it is also based breathing exercises, as well as listening to pleasant music that helps to relax and calm thoughts.

Chinese scientists, studying the effect of qigong practice on the body, revealed its beneficial effect on cardiac activity, according to ECG data, on the normalization of blood pressure, as well as increasing endurance to stress and accelerating recovery processes after them.

These improvements in the body of a person practicing qigong for healing and longevity are explained by scientists as the result of using rhythmic breathing with the diaphragm, which is harmoniously associated with periodically changing relaxation and tension of the muscular system.

This leads to normalization of muscle blood supply and internal blood supply to organs, as well as to adequate vascular tone.

Using in the process of doing exercises, the type of breathing provides more efficient ventilation of the lungs. Experiments have shown that this increases the elasticity of the lungs, the overall functioning of the diaphragm, capacity, gas exchange and blood flow in the lungs. As a result, metabolism is accelerated.

In addition to physical improvement, slow movements are good for training the central nervous system, since their implementation requires a high concentration of attention.

In other words, qigong for healing and longevity is a balanced training of the body, all its internal systems, including the central nervous system.

Qigong involves the concentration of attention, the development of memory, the ability to cope with one's emotional and physical state.

All of the above positions this practice as one of the most optimal methods of motor psychological regulation.

A big plus of this system is also that anyone can use it, and it has no contraindications.

In addition, in case of special needs, the master will select the appropriate set of exercises for the student, focused on the treatment of a particular disease.

In addition, for recovery, as well as for prevention, It will be enough daily classes for only 15-20 minutes.