Health-improving qigong gymnastics: benefits and technique. Benefits of qigong for the body. Exercises for the spine

♦ Qigong gymnastics for beginners: a comprehensive solution to various problems

Qigong for weight loss? Yes! Qigong for back health? Yes! But not only...
Qigong solves a variety of problems. And even within the framework of the simplest set of exercises for beginners.

Qigong is a holistic system that strengthens the entire body. At the same time, it also solves local problems: it normalizes the work of one or another organ, helps to get rid of back pain, lose extra pounds.

Qigong gymnastics is based on the idea of ​​the movement of qi energy through channels or meridians that permeate the entire human body. Influencing them externally, we improve the flow of qi and affect the functioning of the whole organism. Of course, if you practice qigong regularly.

The set of exercises that I will recommend to you below, it is advisable to perform every day. Morning, afternoon or evening, whatever suits you. If you can't do it every day, you can do it two or three times a week. Yes, at least once, say on Tuesdays.
The main thing is to build your own system and not violate it anymore - do not miss your Tuesday in any case.

♦ Qigong gymnastics: basic rules

The main principle of qigong: when doing exercises, consistently load the muscles, moving from the legs to the head or vice versa.

One more rule: work out all parts of the body with equal intensity. This is necessary in order to balance the energy in the upper and lower torso.

Pay special attention to the hip joint, which can be called the most stagnant zone of our body. Because of the clamps in it, the blood does not circulate well between the upper and lower parts of the body. And because of this, various vascular problems and diseases arise, from numbness of the hands and feet to hypertension. It is also important to carefully work out the spine, because with a sedentary lifestyle that most of us lead, it has a serious load.

♦ Qigong exercises: breathe properly

Qigong is primarily respiratory gymnastics, so when performing even the simplest set of exercises, you need to follow the breathing technique. Proper breathing is necessary for a uniform load on the heart and the full enrichment of blood with oxygen. Performing qigong exercises, breathe deeply and evenly, distribute inhalation and exhalation, as indicated in the description.

And you can start with simple qigong gymnastics exercises, which will be shown by instructor Vlad Markin.

Qigong Gymnastics: Exercises for Beginners

♦ The dragon rocks the cradle

Starting position. For the following two exercises

1. Inhale as you rise on your toes, as you exhale, roll onto your heels.

Try to do this movement without bending your knees. Gradually increase the amplitude, each time rising higher on your toes.
Do 10 reps.

2. Inhale as you rise up on your toes.


and fall on the sides of the feet to the left,

Exhale as you roll onto your heels


and roll over to the right. Repeat the circle on the other side.

Perform 5 circles on each side. Doing this exercise, do not bend your knees, move your whole body, this exercise improves balance.

♦ The dragon is dancing

Starting position. For the next two exercises, stand straight with your feet together and look straight ahead.

1. While inhaling, sit down and place your palms on your knees.

As you exhale, straighten your knees, pushing them back.
Repeat the exercise, each time trying to sit deeper. Do 10 repetitions.

2. While inhaling, sit down, put your palms on your knees and make a semicircle with your knees to the right.

As you exhale, continue the circular motion with your knees in the same direction.

Repeat on the other side.

Perform 5 circles in each direction, each time increasing the amplitude, squatting deeper.

♦ The crane comes out of the water

Starting position. Stand straight, feet shoulder-width apart, look straight ahead.

1. While inhaling, lift your leg and pull it with your hands to the body.

Lower as you exhale. Repeat with the other leg. Do 5 reps on each leg (10 total).

2. While inhaling, lift your leg and take it to the side. As you exhale, bring your knee forward again and lower your leg.

The supporting leg can be slightly bent for balance. Repeat with the other leg. Do 5 reps on each leg (10 total).

♦ The snake is dancing

Starting position. Stand straight, feet shoulder-width apart, look straight ahead.

Fold your palms behind your head as shown in the photo. Pull your elbows as far back as possible.

Perform a slow circular motion with your hips to the right:

Inhale half circle, exhale half circle.

Repeat on the other side. Perform 5 circles to the right and left.

♦ The dragon spreads its wings

Starting position. Stand straight, feet shoulder-width apart, look straight ahead.

As you inhale, round your back as much as possible and bring your elbows forward,

As you exhale, bend, taking your shoulders and elbows back. Do 10 reps.

♦ The dragon flaps its wings

Starting position. Stand straight, feet shoulder-width apart, look straight ahead.

As you inhale, bring your shoulders forward as much as possible.

And without removing the tension, move them up.

As you exhale, take your shoulders back and then lower them down.

Do the exercise in reverse. Do 10 repetitions, alternately rotating your shoulders back and forth.

♦ Goose stretches its neck

Starting position. Stand straight, feet shoulder-width apart, look straight ahead.

1. While inhaling, stretch your neck forward.

As you exhale, return your head to its original position. Do 10 reps.

2. While inhaling, tilt your head to the side to the right, while exhaling, return to the starting position.

Repeat the movement on the other side. Do only 10 repetitions.

3. While inhaling, tilt your head to the right and stretch your chin forward and up. As you exhale, return your head to its original position.

Repeat the exercise on the other side. Do only 10 repetitions.

4. Raise your shoulders and tilt your head back.

For convenience, hands can be placed on the waist.

Turn your head alternately to the right and left 10 times.

Qigong for Beginners: 5 Instructor Tips

Qigong literally means "working with qi", that is, with our life energy. Vlad Markin is sure that those who regularly practice qigong quickly become healthier and calmer.

The healing effect of qigong is explained by the ancient oriental theory of zhang fu. According to it, each human organ corresponds to a certain point on the body. Influencing it, you can influence the state of health of the body.
Also in the body there are meridians - the paths along which the energy of qi constantly circulates. If somewhere the energy stagnates, then the organs related to this meridian begin to suffer.
“The goal of practice is the free flow of qi in the body, Markin says. - Qigong harmonizes all body systems, but the effect of training is different for everyone. Someone becomes stronger, someone gets rid of pain and ailments, and someone qigong helps to become more self-confident.”

By the way, Vlad advises everyone who will practice qigong to take off their jewelry before class. “After all, on the hands, neck and ears there are many points through which energy passes. Metal objects can change the trajectory of her movement. he explains.

Often people, mastering qigong for beginners, devote a lot of time to working out the technique of movements. However, the sensations during practice and the right mental attitude are no less important.
He reminds his students that every action must be done through understanding its essence.

Of course, when a person is just starting to learn qigong for beginners, it is quite acceptable if he concentrates only on the technique of performing the exercises. He needs to learn how to move and breathe correctly during practice.

♦ Qigong is a conscious practice

But qigong is not just gymnastics, it is also work with your inner world. Results can be achieved only with a conscious approach to practice.
With the right psychological attitudes, you can enhance the effect of qigong for beginners.

♦ Don't try to learn too many moves at once.

Many people mistakenly believe that the more exercises they learn, the faster they will achieve heights in qigong. But trying to remember as many links as possible, they miss important nuances.
It is not the number of exercises that matters, but the depth of sensations, the experience of one's "I" during practice.

We must fill every movement with ourselves, be present “here and now”. This is how you can feel the movement of qi energy through the body.
When you feel qi in yourself, many movements will start to happen by themselves, and the sequence of exercises will be remembered without much difficulty.

Therefore, do not strive to memorize a lot at once, but rather concentrate on your feelings during practice. Qigong for beginners will benefit even if you manage to comprehend and feel only two or three movements from the bundle.
Learn to listen to yourself, to your heart.

♦ Qigong is the key to success in constancy!

“It’s okay if I miss a week, then I’ll catch up,” many beginners argue like that. But I warn everyone against such thoughts, because qigong does not work if you do it when you want. When mastering any practice, internal organization and discipline are very important, and qigong gymnastics is no exception. No need to feel sorry for yourself and succumb to laziness. If you decide to practice every day, then be sure to practice every day. If you promised yourself to practice Qigong for beginners twice a week, then keep that promise.

At first, it will be very difficult to discipline yourself. Do not give up! Get over yourself and start classes at the appointed time. I have often observed how very busy people have more free time with regular practice. This happens because internal discipline begins to work in everyday life, making it more orderly.

♦ How to practice qigong with online video tutorials?

Doing fitness a couple of times a week with an instructor, you can achieve good results. Qigong is not fitness. Qigong is effective only if you work on your body and inner world on your own.
Of course, an instructor is needed, but be sure to repeat the link learned in class or the exercise alone. At the next lesson, you can consolidate what you have learned and correct mistakes.

This advice is also suitable for those who practice qigong for beginners online. I recommend learning the movement that the instructor shows, pause the video, repeat the movement yourself, and then watch the same part of the video again to work on the mistakes.

♦ Don't Compromise Your Age

Many people are afraid to start practicing qigong for beginners because of their age: “It's too late for me. To achieve something, you had to start at a young age.”
Avoid such thoughts. Perhaps some fitness disciplines are not shown to you, but not qigong. These exercises can improve the body and even prolong life.

Also, some older people refuse to practice qigong, because they believe that it is too late for them to work with their mind and soul. But I would advise you to abandon these thoughts.
After all, it is never too late to start looking for your own path, and, as Carlos Castaneda said, there is no end to the mystery, whose name is man, as well as the mystery, whose name is the world.

Chinese qigong gymnastics is one of the oldest healing techniques aimed at restoring human health and gaining longevity and well-being. The practice uses healing methods carefully collected and passed down to their descendants more than 7,000 years ago by sages from China, combining both healing exercises and breathing exercises.

In the view of Chinese philosophy, the whole world in which we live is filled with Qi energy. It is present everywhere: in the air, in trees, in buildings and, of course, in a person. In the human body, Qi moves along the so-called meridians and accumulates in the dantans - the energy centers of the body. The task of qigong gymnastics is to normalize the flow of Qi in the human body, increase its circulation and fill with energy the three dantans located in the area of ​​the head, sternum and abdominal cavity, based on the natural self-healing mechanism dormant in the human body.

The basis of qigong gymnastics is physical exercises in combination with breathing exercises, carried out to harmonious, smooth, pleasant to listen to music.

Chinese qigong gymnastics is aimed at harmonizing the human body at three levels: physical, emotional and intellectual. It activates the physiological functions of the body, helps cleanse blood vessels, increase the production of sex hormones, increase immunity, and normalize metabolism.

Qigong gymnastics exercises revive the vitality of a person, and also slow down the aging process of the body. They include:

• Measures for forced tension and relaxation of the body, contributing to the concentration of internal energy;
• Exercises to keep the body in a certain position (help strengthen the muscles involved in this process);
• Sipping to increase muscle elasticity, increase their tone;
• Stretching exercises;
• "Visas" in various positions (for trained).

Qigong breathing exercises

According to qigong masters, many of us breathe incorrectly, using less than a third of our lungs. Qigong breathing exercises expand the capabilities of the respiratory system, providing a constant exchange of oxygen and carbon dioxide, improving blood circulation, helping to maintain physical fitness, calm and clear thinking. Gymnastic qigong exercises require a mandatory combination of physical actions with deep “belly” breathing (diaphragm breathing).

When breathing through the diaphragm, the chest remains motionless: when inhaling, the stomach moves forward (filled with air), and when exhaled, it is pulled back. The head is held straight, the neck and spine form a straight line. Depending on the type of qigong exercises, there are:

• "Breath of Fire" Rhythmic diaphragmatic breathing, in which exhalation is carried out due to a sharp retraction of the abdomen (inhalation - passive, exhalation - active). It is used in dynamic qigong exercises;
• Deep slow breathing, where both inhalation and exhalation are equal in intensity. It is used in static exercises and has a cleansing and relaxing effect.

The main aspects of qigong breathing exercises:

• Deep breathing "belly";
• Breathing only through the nose (unless otherwise noted);
• Correct body position (straightened upper body).

Qigong exercises for the spine

The complex of Chinese qigong gymnastics consists of special exercises that work with the spine and the energy zones located in it. Qigong gymnastics for the spine is available to everyone: it does not require special physical training and can be performed even by weakened people.

• Exercises must be performed slowly, smoothly, without jerking;
• Each of the tasks must be repeated 8-10 times;
• Firmly press your lower back and back to the floor.

In order for the qigong exercises listed below to be effective, each of them must be performed in strict sequence.

• Starting position - standing. We tilt our back, while pressing the chin to the jugular notch, we continue to bend slowly and smoothly;
• Starting position - standing. We spread our arms at shoulder level. We turn the shoulder to one side, without affecting the spine, then slowly repeat the movement on the other side. The exercise is similar to the movement element in belly dancing;
• Starting position - standing, with arms raised. Slowly bend forward at a 90 degree angle. We fix the body in this position for 5-10 seconds;
• Starting position - standing. Extend your arms forward at shoulder level. We try to reach the floor with our hands and return to the starting position;
• Starting position - standing. We bend one leg at the knee and pull it up, you can hold it with your hand. After a few seconds, change legs;
• Starting position - standing, arms at shoulder level extended to the sides. We raise the leg with a swing, trying to reach the hand with the toe. We change the leg.

The basis of qigong gymnastics for the spine is the correct "belly breathing" - otherwise qigong turns into ordinary aerobics.

Qigong gymnastics for weight loss

The approach of qigong gymnastics to get rid of excess weight is fundamentally different from Western methods: aerobics, fitness, running. Chinese medicine does not consider the forced burning of calories, as well as the restriction of their intake with food (diet), as the concepts of a healthy lifestyle.

The basis of qigong gymnastics for weight loss are three exercises:

• Frog. Sit on a chair with your feet shoulder-width apart at a right angle. Clench the fingers of your left hand into a fist, clasping it with your right hand. Tilt your torso forward with your elbows on your knees. Rest your head on your hands and relax your abdominal muscles. Breathe deeply, tensing your stomach so that it puffs up like a ball. Exercise, well reduces appetite;
• Wave. Lie on your back and bend your knees at a right angle, pressing your feet to the floor. Place one hand on your stomach, the other on your chest. As you inhale, draw in your chest and inflate your stomach. Repeat the exercise 20-30 times. It is recommended to perform only when you experience severe hunger;
• Lotus. Metabolism stimulating exercise. Sit in the lotus position, close your eyes. For five minutes, alternate even deep breaths with similar exhalations. Your state should resemble immersion in a dream. The duration of the exercise is 10-15 minutes.

According to Chinese doctors, the problem of excess weight lies in the imbalance of the body's yin-yang: by restoring the harmony of Qi flows in one's own body, a person can eat without strict restrictions, while maintaining a slender figure.

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 an ancient Chinese health gymnastics dating back to several millennia.

Qigong is very difficult to fit the concept of " gymnastics". This is a whole art, a philosophical system that includes physical exercises, special breathing practices, work with consciousness and its own philosophical concept.

Qigong is closely related to Chinese martial arts, its elements are an integral part of them.

This gymnastics is based on the postulate about qi energy, which circulates through our body, is the basis of our life and the proper functioning of the human body. Energy moves through our body along special channels or meridians.

If the channel is blocked, then one of our organs cannot work normally - failures begin, and then diseases. So, at least, the adepts of qigong believe.

Video lessons "qigong for beginners"

Thousand years of healing experience

There are several types:

1. martial qigong serves to develop the physical capabilities of a person
2. medical qigong used to treat various diseases.

This gymnastics is suitable for people of any age and any degree of training, it has no contraindications or side effects.

By doing qigong gymnastics, you can not only improve your health, but also better know yourself, your body and inner world.

Qigong is the path of personal growth and self-improvement.

If we talk about the therapeutic effect of this gymnastics, then it is truly amazing. Qigong perceives our body as a whole complex, and not as a set of organs. With this practice, you will be able to:

1. Get rid of excess weight
2. Forget about cardiovascular disease
3. Heal your back
4. Heal joints
5. Normalize metabolism.

Qigong exercises for beginners

Here are some examples of simple qigong exercises. As you do this, pay close attention to your breathing. and also try to absolutely focus on their implementation.

Try to clear your mind of extraneous thoughts as much as possible and feel the movement of energy through your body. Qigong has hundreds, if not thousands, of different exercises.

Legs shoulder width apart. The body needs to be relaxed as much as possible. We rise on our toes, and then sharply fall to the ground.

At the same time, we imagine how “bad” qi goes into the ground. Breathing is free. Exercise serves to relieve fatigue, relax, remove negative energy.

Hands below, hands and forearms form a right angle, and fingers point at each other.

Raise your arms forward while inhaling deeply and smoothly. Raise your hands above your head and hold your breath, then look at your hands, gently lower them through your sides, exhale.

Feel the flow of energy that moves from top to bottom along your body. Do the exercise 10-12 times. Do it in the morning after waking up.

This is another simple exercise that, according to qigong experts, has an amazing rejuvenating effect.

So. Stand up straight, relax as much as possible. Slowly lean forward and lower your arms. Your legs and arms should be straight. Feel the energy rising through your body from your lower back to the back of your head.

Stand straight, raise your hands straight in front of you. Continue to raise your arms while inhaling slowly and deeply through your nose. Throwing your arms over your head, imagine that you are holding the moon with your index fingers and thumbs. Bend back and mentally move the moon away. Don't breathe for a couple of seconds.

Straighten your body and lower your arms, exhale. Imagine the chi energy flowing through your body in a rush. Do 5-6 repetitions.

The practice of qigong for beginners involves a large number of different factors. This is work with the spine, psychological aspects, and even energy management.

What does qigong mean?

Very often you can hear a variety of questions that relate to the benefits of such art. Those people who have heard about its miraculous effects and become interested in it, first of all want to figure out what qigong is for beginners.

It is impossible to quickly understand what qigong is. And the whole point is that the system is multifaceted. This art combines both and the complex. There is also martial qigong. But in this review we will talk about what it is - qigong for beginners.

What are the benefits of a set of exercises?

What is the use of such a system? Almost every person can be attracted to what is closest to him. For some, an important issue is recovery, for someone - physical form and endurance. But most qigong practitioners consider the system as a base for the knowledge with which one could solve specific life problems.

Health benefits are a must

It is impossible not to notice the fact that the main goal of the qigong complex for beginners is health benefits. And this is not even disputed, since art is considered from the position of a system that includes a whole range of bodily practices in which the physical state is given most of the attention. The person who decides to dedicate his life to qigong will be able to develop not only flexibility. He will be able to develop his stamina and physical strength.

A healthy spine is the key to success

The practice of qigong for beginners pays a lot of attention to working with the spine. His condition plays a very important role in all types of practices and directions. To perform many exercises, one must not only feel the spine, but also be able to lean on it. In Taoist ideas, this part of the body acts as a kind of physical expression of the human axis. It is a kind of support for the performance of any activity, both physical and energetic. Anyone who has begun to practice qigong can be completely sure that this will have a positive effect on the condition of the spine. Naturally, this is only possible with the right approach to the entire system as a whole.

In medicine, the spine is given a lot of attention. Many people know that the main part of chronic diseases is directly related to this “detail” of the body. For example, as a result, pinching of the nerves that control a certain organ can occur.

At the very beginning, there are failures in activities that are simply not paid attention to. After a certain time, these minor problems lead to quite serious diseases, which are often very difficult to cure.

However, qigong can bring impressive results. It will not only allow you to start the countdown, but also return the original health.

Don't Forget About Breathing

Qigong gymnastics for beginners focuses on proper breathing. Therefore, it is very important to immediately familiarize yourself with the breathing exercises that are available.

But even without focusing on this issue, it can be noted that when performing the "breathing qigong" complex, practitioners will automatically begin to adjust the correct breathing with the stomach. Not so long ago, even medicine began to recognize the benefits of this method.

Why is it important to breathe correctly?

It has been determined that breathing exercises, which are practiced in qigong, improve lung ventilation. In addition, there is a massage of absolutely all organs that are in the abdominal cavity. Performing breathing exercises with the stomach, a person removes part of the load from the heart.

Already only the above factors indicate that qigong is of great benefit. But if this is not enough for you, then it is worth moving on to the psychological benefits of such a system.

Qigong aims to work with human psychology

It is no secret to anyone that through work with the body you can deal with a large part of psychological problems. And the work with which is included in the qigong classes for beginners is the simplest example of this.

Constant stress, strong emotions, nerves - all this affects the physical condition of a person. Quite often, these problems are manifested by muscle clamps, such as a flattened muscle or even a whole group. Emotions that are suppressed by a person (due to some unresolved situations) are also reflected in human physics. Even in situations where people simply do not notice the moment of stress, there is still a subconscious suppression of emotions.

Ways to solve psychological problems

All of the above problems can be resolved in a variety of ways. And going to a psychiatrist is the most difficult option for solving any problems. Naturally, people are not always able to cope with the psychological aspects. They just don't know how to do it. In addition, psychological trauma can be inflicted deep in childhood. But qigong gymnastics for beginners will allow you to cope with psychological problems by simply relaxing the muscle clamp.

Naturally, to believe what is said above is quite difficult. And this is because people in modern conditions do not always feel that there is a fairly close connection between the body and consciousness. But those who practice exercises with their bodies are able to boldly assert that the restructuring of the body entails changes in consciousness. A person simply changes his attitude to life. Those moments that, it would seem, have long been forgotten, begin to emerge in memory. And this factor allows you to comprehend in a new way the problems that a person faced earlier.

Can analyze old problems

A variety of situations can turn in such a way that people easily and simply solve those problems that once haunted for a long time. And this aspect is the best confirmation that qigong is a very effective means of solving psychological problems. This is due to the fact that this system appeared a very long time ago and has managed to develop and improve itself over the entire period of its existence.

It should be noted that the qigong lessons are structured in such a way that each person can harmoniously develop absolutely all bodily aspects. It has long been known that in the physical state of a person lies his psychology. Everyone has the opportunity to look at flexible and mobile people. However, it is not yet known whether they have internal support.

Man must develop harmoniously

In the life of such people, absolutely all actions have this feature: a variety of ideas, the ability to quickly switch from one activity to another, etc. However, all this is rather poorly assembled into a single whole.

Sometimes you can meet another type of people. They have great physical strength, slightly slow movements, and a mind that is slow and solid. But the huge muscles of such people block energy flows. Therefore, consciousness is again incapable of solving some of the particularly difficult tasks that it has created.

Sometimes you can see such a person who experiences some discomfort when in contact with others. This situation speaks of the closeness of this type of people. They are too careful. And this is only a small part of the problems that can arise.

But with the right choice of qigong practice, in which the classes are quite diverse, you can work with each individual problem. All exercises are designed in such a way that a person can quite easily assess not only his strengths, but also analyze his weaknesses.

An example is the comparison of qigong with dumbbell exercises. The second type of training has a narrow focus, since only one muscle group is being developed. And in a situation where muscle tissues are not a strong part of the body, you will not only get overdeveloped muscles, but also completely crush your weak features. For example, flexibility.

That is why there is a danger of those occupations that have a narrow specificity. Based on all of the above, we can say that qigong is very useful for beginners. With the help of practice, it will be possible to harmoniously, and most importantly, comprehensively work with the development of your consciousness.

Work with the energy component

Speaking about such a practice as health qigong, one cannot fail to note its energy aspect. The human body should be considered from the position of a vessel for energy. It needs to be formed into a single whole. At the same time, it is necessary to restore the connection between the individual parts of the body and clean the channels through which the energy moves. If a person does everything correctly, then energy will not only not be lost, it will begin to accumulate. And this factor entails an excellent mood, excellent well-being and health.

At the moment when it is possible to collect all the available energy, one should begin to improve the work associated with its circulation. In this case, you will need to correctly "build" the position of the body. In other words, at this stage, work should be carried out to systematize the available energy component.

Basic requirements for practice

You should refrain from eating about an hour before the start of the set of exercises. But even after the end, it is better not to eat food for an hour. Showering should be done at least 20 minutes after qigong practice.

Are the exercises over? Then for half an hour it is better not to read books and not watch TV. Classes should begin and end, taking a sitting position and closing your eyes. But do not confuse this with meditation. You will need to relax not only your body, but also your mind, get out of your head absolutely all the thoughts and worries that arise in everyday life.

It is best to practice qigong twice a day. This approach will help you achieve the best results. You can do exercises at almost any time of the day. If you are thinking about morning classes, then the best result can be achieved in the period from 5 to 8 hours. In the evening, it is best to start classes between 18.00 and 21.00.

Dress lightly and freely. It is desirable in favor of such clothes that you will no longer use anywhere except for classes. This approach will allow you to almost instantly tune in to a certain wave. Most of your attention will need to be paid to shoes. It should fit in size and have a wide sole.

If there is an opportunity to conduct classes on the street, then it is worth using it in full. You just need to take into account the moment that the wind should not blow. Also, it is best to refuse outdoor activities in winter. The best place for qigong is a quiet park. If you are reluctant to study on your own, then your choice should be made in favor of a traditional school.

Things to Know When Practicing Qigong

It is advisable to familiarize yourself with the requirements that apply to those who wish to practice qigong.

1. Exercises for beginners are required to be performed by focusing their attention on a specific point. You don't have to put in too much effort. Everything should happen naturally. Difficulties may arise in the beginning. But over time, everything will turn out easily and naturally.
2. Breathing during the exercise should be even. Regardless of the set of exercises you choose, there are always certain requirements for the respiratory process. In most cases, they relate to ways to restore natural breathing and energy. It is necessary to start the next exercise only if breathing is fully restored.
3. Not only the body, but also the mind should be completely relaxed. You must be at rest.
4. Rest and performance of the training complex must be alternated.
5. It is necessary to observe the sequence and systematicity in the practice of qigong. This requirement is mandatory, and it is always presented to those wishing to practice. Do not immediately choose those exercises that are too difficult. You should start your practice with the simplest. Show patience and perseverance. Only in this case, classes will bring the necessary benefits to your entire body.
6. The choice is best made in favor of traditional schools. Classes should be carried out only under the guidance of a professional instructor. Otherwise, various deviations may occur. Accordingly, to achieve something in such situations will be quite difficult.
7. Don't waste your energy. On the contrary, it must be accumulated. Savings of any plan is beneficial for you. It is necessary to develop those habits that are completely healthy. Otherwise, practicing qigong will be useless. It will only be a waste of time, money and effort.

How to choose a school and leader?

Exercises of this system have gained wide popularity. At the moment, there are a huge number of schools that will help you compose a qigong complex for beginners. In Moscow, in St. Petersburg, in Volgograd and in many other cities of Russia there are similar establishments. In addition, there are many different books on this subject. But in connection with this, one problem arises - how to make the right choice among such a huge flow of information. There are a few guidelines to consider to help you find the right qigong practice for beginners.

Books that are devoted to this topic, of course, will be useful. But for practice, an experienced, and most importantly, a competent teacher is required. The goals of the qigong complex should fully correspond to the tasks that you need to solve. For example, if you want to get rid of diseases, then you should not opt ​​for a practice called "Iron Shirt". It represents an opportunity to develop the superpowers of the body only in completely healthy people.

It is necessary to make a choice in favor of the teacher who is able to tell the story of the emergence of his practice and name the teachers who founded the school. Both the system and the teacher should evoke only positive emotions, as well as the desire to achieve the goal with the help of qigong.

What movements in practice are basic in qigong?

Exercises, of which there are quite a lot, can be very diverse. It is worth citing the basic movements of qigong as an example. Despite their simplicity, they are very effective. You can learn them on your own, without the presence of a professional mentor.

We must take the starting position. Feet should be shoulder width apart. Hands should be lowered along the body. The back must be kept straight. You need to take a deep breath through your nose. In this case, the arms should rise up through the sides. On exhalation, without changing the position of the spine, you need to bend over. You don't have to bend your knees. Everything needs to be done smoothly. The slope should be completed at the moment when the fingers touch the floor. When straightening the body, you need to take a breath and bring your hands to your stomach. The palms should be directed upwards. Without stopping, we begin to raise our hands from the stomach up in such a way as if you want to prop up the sky. At the same time, a full exhalation should be performed. After inhaling, hands should be crossed in front of you. On exhalation, they will need to be parted to the sides.

Taking a deep breath, hands should be lowered, crossing them again at the level of the abdomen. The palms should be pointing up. Having turned them down, the hands should be lowered, while exhaling. All movements are performed without stopping, smoothly. You need to repeat them about 4 times. The body should not tense up. The back should be kept straight. It is necessary to carefully monitor the breathing, which should correspond to the movements. You need to inhale through the nose, and exhale through the mouth. Similar qigong lessons for beginners should be done before each workout.

The essence of qigong practice

Qigong is essentially very similar to sportsmanship. Only unlike other sports, this practice focuses on working with energy. It is from her that the level of power parameters will depend.

Do not be afraid of the phrase "qigong for beginners", thinking that there will be no effect from such practice. It's not like that at all. The main problem for beginners is that they have very poor sensitivity, low energy levels. Accordingly, in order to achieve something, you will need to develop your feelings. And only then you can proceed to more complex stages. Remember that if you decide to independently comprehend the practice of qigong, exercises for beginners should not be thrown aside as something ineffective. In addition, a difficult path awaits you. However, no one says that it cannot be overcome.

Conclusion

One simple aspect should be noted when talking about the qigong system. Reviews about her are only positive. In other words, practitioners do not regret starting to realize this path. But everyone has to decide for himself whether it is worth practicing qigong or not. But the benefits are quite large. And this cannot be denied. If you decide to take classes, then we wish you success, as you have a lot to understand and realize.