Welcome to the qigong training course, which is dedicated to just one exercise "Standing a pillar". This exercise is the basis of most qigong practice and is taught practically in all schools.

This qigong course "Standing a pillar" is the foundation of the basics wellness practice and combat practice. Using this exercise, you will be able to set up all the functions of the body for healing, as well as getting rid of a number of diseases. The main thing is to correctly perform this exercise according to our methodology.

In this course, you will learn not only the simple implementation of this exercise, but whole line a set of techniques, including mechanisms for healing the body. The exercise "standing a pillar" will help to arrange a magical structure and raise muscle tone and test our emotional systems. Through the practice of the qigong exercise “standing a pillar” becomes complete in terms of nuances. We also arrange our entire body structure for self-regulation.

Main Functions of Qigong this exercise will help to understand how it all works and we must remember that our body is a system that has the function of self-healing. All the rest of our muscle tissues and organs under the influence of certain properties of the body's program, this function always regulates itself.

Our body is constantly affected by the external environment, in principle, some factors always come from within and constantly affect us constructively. Blood cells are destroyed, some viruses come, injuries occur, internal imbalance is disturbed, and we begin to get sick. And our regulatory system is designed to resist these factors and restore our body functions - this is the correct work of the biorhythm of the whole body.

That is, we see the full-fledged work of the body, the work of muscle tissues, blood circulation, respiratory functions and various other factors. These exercises restore the function of regulation and how qigong itself.

Adjust the system of self-regulation and learn how to regulate volitional functions. Know in the event of a disease that simple system self-regulation cannot cope, but our system turns it into a flow of energy and solves the problem of our health. How does it all happen? There are basic functions of self-regulation - this is our immunity, tissue regeneration, restoration of our internal acid-base balance, blood pH and many other factors and natural self-regulation.

If the body works normally and these systems function properly and allow us to automatically solve a health problem. If we fail, the internal rhythm and the work of the whole organism worsens. The system of self-regulation, respectively, is not the way to resist the disease. We can also use a special technique, a mechanism that regulates our main functions.

Health functions are blood circulation when the organs of our tissues are saturated with blood. Accordingly, along with the blood, the organs are saturated with oxygen. This is the function of breathing, thanks to the function of breathing, we can restore many of our functions and solve health problems. Since the lack of oxygen is the cause of many diseases. What is the essence of the lack of oxygen in the blood and in the body. With blood comes not enough nutrients and, accordingly, oxygen itself.

All this is interconnected in the action of work, the passage of a nerve impulse, respectively, of energy through our tissues, is very important. To do this, we need to improve muscle activity, innovation of nerve cells and so on, and of course this is our emotional condition, psyche. All this is regulated through this exercise and is easily achieved. special methods which are set out in the course on qigong "standing a pillar."

In this course we will not stand in classical positions, set up a certain breath and just stand. We recommend standing for half an hour or an hour a day. Try to understand the essence of the exercise right away, through understanding, the effect of this exercise is enhanced, and it will be based on this. this video standing course.

Lesson 1

Lesson 2

Lesson 3

Lesson 4

Lesson 5

Lesson 6

Grandmaster Chen Xiaowang performs the pillar standing in several variations. The lower it is, the harder it is to stand at first. However, in all cases it is possible and even necessary to achieve a feeling of relaxation.

Standing like a pillar (zhang zhuan) - essential practice taijiquan and qigong. It looks simple, but in fact it usually takes several years to master it, even with regular training. The applied meaning in taijiquan can be most simply explained as follows: the forms become clearer and better. In the health aspect, there are also a lot of applications: decompression of the vertebrae and intervertebral discs, training the correct posture, unloading the lower back and improving innervation pelvic organs and so on. The fastest and most noticeable is some spiritual harmonization, peace. Proper standing as a pillar perfectly restores strength, helps to get rid of anxiety, anxiety and overstrain.

Many osteopaths use this and similar techniques to achieve a so-called "state of neutrality." The osteopath works for. It is very important that the true sensations are not masked by illusions, expectations of the osteopath (“there must be a problem here, I read this in a book”), his experiences, etc. Standing like a pillar allows you to turn off the “noise in the head” and perceive the patient’s body as it is.

In order to properly perform standing as a pillar, it is necessary to observe many aspects at the same time. So many that at first they are not easy to remember, but you always have to track and double-check. However, if you get the ideal body position even for a short time, you get a very holistic and comfortable feeling.

So here's what to do. In a simple way, without the names of channels and points. Version with dots, flows and explanations from Chinese traditional approaches can be found on Master Shen Zhi's Disciples' Blog.

• We stand straight, feet side by side, parallel to each other. The head stretches to the sky, straightened fingers stretch down.
• We bend left leg and gently set it aside so that the feet are shoulder-width apart. Lowering the leg, first put on the ground thumb, then sequentially the rest to the little finger.
• We sit down lower, keeping the verticality of the body. At the same time, gently raise relaxed hands. They should not be above the shoulders.
• We pull the tailbone to the nose. That is, we unfold the entire pelvis a little, raising its front edge. This creates tension in the spine from below and relaxes the hip joints.
• "Hanging the Head". We imagine that our head is suspended by the top of the head from the ceiling or from the sky on a string. We can hang from this rope like a chain of weights on fishing line. This image helps to stretch the spine even better and relax the neck.
• We feel that our elbows are filled with heaviness and fall down. It is as if we are hugging a tree trunk, or a large elastic ball with our hands. There should be a sensation of a springy arc connecting our arms across the front of the body.
• Thumbs up, little fingers down, middle and ring fingers"stick" to each other. After standing upright for a long time, it may not even be easy to “peel” them off.
• We relax our shoulders. It's difficult. Yes, all of the above is not easy either.
• We deepen the sternum a little inward, arching the back back. A little. Exactly enough to feel the elasticity of the arc from the two hands and the front surface of the chest.
• We build a similar arc from the legs. Imagine that the knees compress the elastic ball. As a result, the knees tend to approach each other, and at the same time the hips go into external rotation a little.
• We relax the lower back, “failing” it back. If this does not work out, you need to tighten the coccyx more strongly in the direction of the nose and “hang” the head more clearly, that is, stretch the spine from both sides. It is worth checking the success of your actions by running your hand over the lumbar region. There should be no deflection.
• The teeth are closed, the tongue touches the upper jaw behind the teeth.
• Looking slightly above the horizon, we try to simultaneously perceive the entire space 180 degrees in front of us, without focusing on individual objects.
• We also add 180 degrees behind us into attention, trying to listen to what is happening there.
• The main part of attention is in the area of ​​the lower dan tian. This is the area inside the body that projects to the front in an area about two fingers below the navel.
• Relax facial muscles. You can close your eyes, but it is better not to close them completely.
• When all of the above is verified, the last remains. Relax, feel what we're sitting on own feet like on a chair, the top of the body is light, and the bottom is filled, and its fullness continues into the ground, into which we seem to grow with roots like a tree. Consciousness must be freed from thoughts.

Remembering all this the first time, and then doing it is a very difficult task. Therefore, to simplify, you can first do it under dictation, here it is:

Let's consider one aspect in a little more detail: the feeling of hanging the head along with the coccyx being pressed to the nose. Many are frightened by the last wording: how to do it at all? Just imagine. Master Shen Zhi says this: in order to paint a flower, an artist must first imagine it well. The better he imagines, the better he draws. So, if presented well, the spine will stretch. It's not physiological, you say. Lordosis and kyphosis, depreciation ... Of course! The point is not to get rid of physiological curves. By stretching the spine, you tense the muscles and fascia that hold it. Decompress the spine and at the same time allow the surrounding myofascia to reorganize. For muscles, this means normalization of tone, getting rid of fibrotization. For fascia - reorganization of their collagen structure. As a result, roughly speaking, the stiff structures around your spine become softer.

Under the hands of an osteopath, the same thing happens in your body, and often faster, because you don’t need to learn how to stand correctly for a long time, regularly set aside time for training ... Nevertheless, the experience of controlling own body nothing can be replaced. The brain is integrated into our body, it learns from feedback From him. Complex physical activity, such as wushu, yoga, and the like, change the mind and way of thinking. It's absolutely fascinating, and worth the time, I think.

If you still need something simpler, but also with a pleasant decompression of the spine, then just pull the crown of your head up with all your might, trying to feel how your cervical vertebrae move away from each other, then the thoracic vertebrae ... and further, if possible. You don't even have to get up for this. If you work sitting for a long time, it is better to remember this more often. simple exercise. The shoulders will become softer, the blood supply to the head will be better. And that means both performance and mood.

"Standing like a pillar" goes back to ancient system dachengquay. It is divided into two directions: “standing as a pillar of nurturing life” and “combat pillar”. The first of these is described below. “Standing like a pillar” is a healing, health-improving and strengthening technique based on the patterns of growth and development of a tree with deep roots. It does not require any special premises or any equipment. You can practice anytime, anywhere. Her hallmarks are simplicity, efficiency achieved in short term and especially high in the treatment of such chronic diseases, as neurasthenia, gastritis, colitis, coronary heart disease, as well as with a weak physique, cold in the limbs, etc.

I. Poses

Exists a large number of varieties of postures in “pole standing”, however, all of them can be reduced to the following: “natural standing”, “three-circle standing”, “pressing down standing” and “mixed standing”.

According to the degree of difficulty, they can be divided into three types: “standing like a pillar” in a high, middle and lower stance. The high stance involves slight bending of the knees, which does not require much effort, is intended for the elderly, as well as those with a weak constitution. In the middle stance, the knees are bent at an angle of about 130°, usually suitable for those who have a fairly good physical condition. The low stance requires you to bend your knees at an angle of 90°, designed for healthy people or those who have mostly regained their health.

“Natural pole standing”: place your feet shoulder-width apart parallel to each other, keep your head straight, do not stick out your chest, slightly bend your knees, left hand put the palm on the stomach, the right one on top of the left. Look forward or forward and down (Fig. 1).

“Three-circle standing” is subdivided into “ball-holding” and “covering”. The first involves a slight rounding of the hands, the second - a significant one (Fig. 2.3).

“Ball holding position”: the hands form a semicircle, they seem to hold the ball at a distance of about 30 cm in front of the face. The gaze is directed forward or forward and down.

“Enveloping standing”: the arms seem to embrace the tree, the hands are in front of the chest at a distance of about 60 cm. The gaze is directed forward or forward and down.

“Pillar standing with downward pressure”: arms bent at the elbows, fingers separated and pointing forward, forearms parallel to the floor, palms facing down. Look forward or forward and down (Fig. 4, 5,6).

Depending on the state of health of the practitioner, a high, medium or low stance is selected.

“Mixed column standing”: when performing this type of “pillar”, the hands successively change position, as shown in fig. 7 - 12. Standing in each of these postures can take from one minute (for initial stage) up to 10 min (on subsequent ones).

The main requirements for the stance in “standing a pillar”: feet are parallel to each other; legs spaced shoulder-width apart; top part the torso is straightened; the head is kept straight, straight; lips and teeth are closed; the chest is slightly taken in, the back is stretched; shoulders and elbows are down; the whole body is as relaxed as possible; the legs are bent so that the knees do not protrude beyond the line of the toes.

II. Breath

natural breathing(breathe as usual. Breathe as usual).

abdominal breathing(when inhaling, the stomach protrudes or retracts, while exhaling, it retracts or protrudes, respectively). Breathing should be calm, thin, even, deep. It is desirable to perform it under the guidance of a teacher.

As you inhale, mentally gather the Qi of the body and the “external Qi” into lower region dan tian (below the navel), while exhaling, move the collected qi (also mentally) to the yongquan points on the soles of the feet, then raise it again to the dan tian, lower it again to the yongquan points, etc. It is necessary to ensure that the breathing is soft and natural, without any use of force.

III. Concentration

Ways of concentration in "standing like a pillar" can be as follows. Think about something light and pleasant, for example, about a successful situation at work, about beautiful landscapes of nature (forest, field, free wind, flowers blooming in the garden). You can’t think about what causes fear, fright and other negative emotions. This method is especially recommended for beginners.

Focus on the dan tian area (below the navel), or on the yongquan points

Following inhalations and exhalations, move attention from one selected point to another, for example, from the Dan Tian area to the Yongquan points.

IV. Completion of the exercise.

Slowly straighten your legs. At the same time, while inhaling, raise your hands with your palms up. When the hands reach the level of the neck, turn them over with the palms down and, as you exhale, lower your hands (as if pressing with your palms) to the level of the abdomen. Perform these movements three times in a row.

Simultaneously with the slow straightening of the legs while inhaling, raise your hands with your palms up, when the hands reach the level of the neck, take them behind the head and continue raising the hands to the level of the top of the head, then turn the hands over with the palms down, put them in front of the head and slowly lower, exhaling, to the stomach. Repeat 3 times.

After completing the exercise, rub your palms to enhance the effect. You can also perform a head massage (hair smoothing) and face (“washing”) (20 movements).

The choice of the first or second way of completing “standing a pillar” is arbitrary.

From the beginning to the end of the exercise, remain relaxed. There should be a faint smile on your face. During the "standing" should not be monitored for emerging sensations.

During the entire time of the exercise, it is necessary to maintain the selected position. Arbitrary movements not allowed.

If during “standing” you feel hot, warm, numb in some places of the body, muscle twitches, trembling fingers or legs, then do not worry: this is a common occurrence in qigong classes. You just don't have to pay attention to it.

Due to the uneven distribution of qi in the body, there may be a feeling of cold in one shoulder and heat - in the other or even in half of the body - cold, in half - heat. It goes away with practice. But if the cold is felt throughout the body, you should immediately stop the lesson, warm your hands and face in a warm or hot water. Continue the lesson the next day.

Should not be used in strong winds outdoors. With a weak wind - it is possible; stand with your back to the wind. When exercising indoors, it is necessary to ensure that the air is fresh.

Should not be practiced severe hunger, within 30 minutes after eating, in a state of extreme fatigue (in the latter case, it is better to practice sitting or lying down).

The appearance of sweat, heat during "standing" is a good sign. But you have to be careful not to catch a cold: you can’t drink immediately after class. cold water wash with cold water.

Strictly adhere to the requirements at the end of the lesson.

Comment by the editor of the Russian edition

To the above, a number of requirements regarding body position should be added:
- after taking the stand (legs are already bent), “round” the crotch”. To do this, you need to slightly spread and bring your knees together; - pick up the stomach, slightly pulling the abdominal muscles higher pubic bone;
- with a mental movement (i.e., extremely light) to draw in the sphincters of the anus;
- relax your lower back. This can be achieved by imagining yourself sitting or, as it were, “suspended by the top of your head” or slowly squatting down. Relaxation of the lower back is closely related to bending the legs at the knees, relaxing the hips, “rounding the perineum”. All these movements should be performed smoothly, so that one passes into another. This is a key requirement, otherwise qi will not be able to circulate freely through the channels of the body;
- slightly absorb the chest, but do not slouch; - straighten your back, straighten your shoulder blades a little, but do not stretch into a string;
- lower your shoulders and move them slightly forward. It should feel like they are hanging down;
- lower your elbows and slightly spread them to the sides;
- relax your wrists, fingers are freely open;
- relax the armpits, hands should be in such a position that between the forearm and armpit It was certain distance(such as to place an egg);
- mentally hang the head by the top of the head, for which the chin is appropriate and slightly tilt the head with the baihui point up;
close your eyes (but do not close them at all), this contributes to general relaxation;
- close your teeth and lips (but do not squeeze them), this will prevent the outflow of “internal qi” into the external environment;
- rest easily with the tip of the tongue against the palate near the alveoli (tubercles behind the upper teeth);
- the muscles of the face, as it were, are ready to gather into a smile (mentally smile). It promotes relaxation internal organs to achieve tranquility. Having fulfilled all these requirements, you can transgress to the main part of the lesson.

“Standing as a pillar” is one of the most popular and universal techniques, it is used both for medical and health purposes and as an integral part of many wushu and taijiquan systems. The technique is simple and efficient. Nevertheless, all the warnings that our magazine wrote about earlier relate to it in full, that is, classes using this technique also require caution. You should be especially careful at the first stage of mastering it. You need to understand: “deviations” are possible, even if you try to comply with all requirements and instructions. Working with Qi, with Dantians is a very delicate matter. In order to “stand” correctly, even with a teacher, and even more so without him, you need individual experience, not only positive, but also negative. Many with many years of experience make mistakes from time to time. Of course, this does not mean that everyone will necessarily have “deviations”, this is very individual, it depends on many factors.

It is important to correctly pass the very first stage of classes, the first days and weeks. Some manifestations may be weak, imperceptible - they should not be disappointed, but should persistently continue. Other reactions may be strong - they do not need to be scared. Many of these reactions are natural, but not all. One must be able to distinguish “deviations” from regular manifestations. The former must be eliminated, the latter should not be reversed. special attention. We recommend that those who decide to master “standing” carefully read all the articles in the “Tips for Beginners” section again, especially Lin's article. Housheng and Lo Peiyu in #3, 1991

At the same time, “deviations” cannot be expected in advance. It is important to believe in success, to open up, but at the same time, in no case should you expect a result, tune in to some kind of result, try your best to bring it closer. The more such desire, impatience, the more you will delay your success. Be patient and calmly persevere, and everything will come in right time. During the “standing” in the body, different sensations can arise - do not fix attention on them, do not study and analyze them. You will do this after the end of the lesson, but not immediately, later, during the day. , Now you should be focused on what you have chosen for this.

However, concentration should be easy. What does it mean? Of course, extraneous thoughts will come to mind, attention will be scattered - do not get annoyed because of this, do not fight with the thoughts that have come, do not try to drive them away as quickly as possible, like enemies that interfere with your meditation. After you realize that you are distracted, stop for a while your “look” at the thought that is now in your head, calmly look at it, and then “say”: “Now I PREFER differently” - and smoothly transfer your attention to the object of your meditation (dan tian, point, specific theme, landscape). And so it should be done every time the focus is yours. an extraneous thought will appear.

Sometimes concentration will be difficult - do not try to achieve it through effort, this will lead to tension, which may later appear in the form of a headache and some other "deviation". Be content with the results that have been achieved today, each time they can be different. This is fine. Rely on naturalness rather than on your own will, it is better to use it in order to achieve regularity and systematicity in classes, to get rid of bad habits and maintain a cheerful state of mind. The cessation of “standing” should occur smoothly, slowly: nervous system, who worked in meditative mode, should not abruptly switch to wakefulness mode - such a transition can have a stressful effect on her, and instead of calmness, you will feel agitated, nervous and uncomfortable. THE RIGHT EXIT IS THE MOST IMPORTANT CONDITION. After a complete cessation of classes, it is recommended not to exercise mental labor within half an hour, do not eat for 1 - 2 hours.

It is also important when practicing qigong to realize that the goal is not to gain as much as possible. more energy. Of course, in certain cases, a set of energy is needed. But only when it's missing. Often the problem lies precisely in the fact that there is too much energy, it overflows the channels, presses and, unused, stagnates, “spoils”, forms blocks and traffic jams. Many illnesses (for example, of a neurotic nature) often occur as a result of the inability, for whatever reason, to use the available energy. This also applies to those who do not practice qigong (meditation), and even more so to those who do. Therefore activity, external and internal, is recommended. The nature of energy is such that it must be used, and for higher energy(spiritual) means that it should be given to people. In this regard, there is a problem of choosing a target to which the energy can be directed. It is not out of place to ask yourself: why do I want to be healthy?

So, the main point of the lessons health qigong- to establish a free circulation of energy in the system of energy channels (inside a person) and between a person and external environment in the system Earth - Man - Space. A sensible attitude to this, and especially to the fact that a person is a link in the cosmic chain (and, moreover, the central one), will contribute to the success of studies and can serve as a foundation for future progress in mastering qigong and moving to its higher levels.

In conclusion, we note the importance of the requirement not to combine various techniques arbitrarily, at will. Failure to comply with this condition can cause the most adverse consequences. It is impossible to go several paths at the same time, choose one for yourself and firmly follow it. But this does not mean that the methodology cannot be changed. After a certain time of classes, you can, of course, move on to another one, if you clearly see) that the chosen one does not suit you. “Pillar standing” is combined with any systems of wushu, taijiquan, with techniques aimed at muscle relaxation. The currents excited in the body by some qigong (yoga) technique act for a day (approximately), so the combination is especially dangerous different techniques during this time.

"Qigong and Life" 1992, N5.
Lin Huusheng, Luo Peiyu
Translation by A. Alexandrov

However, the standard approach to the practice of this exercise is difficult to apply in modern conditions and at modern style thinking. give long time technique in static position very difficult, but that's not even the point: the presence of certain properties of temperament and everyday duties simply does not allow you to accurately fulfill all the instructions.

Therefore, we will offer a different concept of practicing this exercise , giving at least effective result, but at much more comfortable conditions doing the exercise.

AT this option we will consider it not just as an exercise, but as a set of actions.

So, qigong form called "Standing as a pillar" is intended to create complete harmonious structure of all beginnings human body which are the body, energy and consciousness.

The structure of these principles implies the state of all systems in uniform accordance with each other and ensures the harmonious flow of all processes in the body, which allows you to maintain the healthy functioning of all organs of the body.

The complex of exercises will consist of leading individual stages of a single position and the technique of "diaphragmatic breathing".

This is exactly what is mastered over the course of several lessons! Only then do we move on to mastering the rest of the complex.

First part

Is in correct position legs and back. It is also studied sequentially.

Standing in the position of the legs slightly wider than the shoulders, you should bend your legs so as to become lower by about 0.5-1 head below your height, the socks are turned inward by about 45 degrees, and the knees are slightly turned to the sides. At the same time, the effect of elasticity of the legs is created by making small springy movements up and down.

Then it is necessary create a special tone in the muscles lower extremities. This is done in this way: the inner parts of the ankle and thigh, up to the very crotch of both legs, seem to be stretched upwards and go into pelvic bones, the same happens with inside legs along the skeleton of the lower extremities. The perineum itself also contracts and pulls upward. outer part the legs seem to relax and, as it were, sink down, flow down along the hips and down to the very ground.

This mechanism should be mastered by giving it some time separately. But then it must connect with the exercise that combines with diaphragmatic breathing and stretching of the spine in both directions.

Thus, we assume the position described above, the arms hanging freely and relaxed. After which it starts diaphragmatic breathing process, which is combined with an increase in tone on each exhalation. The tone is more enhanced at the mental, that is, ideomotor, level. (Means that it happens in consciousness).

The exercise begins to be performed with the number of times that corresponds to the comfort zone, for example, from 10. After completing the exercise 10 times, you can rest and repeat it again. Gradually practicing, it is necessary to bring the number of repetitions of respiratory cycles up to 50 times.

When the number of repetitions has already increased, for example, up to 30, you can turn on the second exercise of the complex.

The second part

To do this, you need to sit in a cross-legged or Turkish position, or you can sit in a lotus position. Make the back straight and elastic, as in previous exercise suitable for the exercise "Snake".

Now raise your hands forward up and as if wrap them around a tree trunk or an imaginary medium-sized ball. The palms are directed towards the body, the hands are relaxed, but hanging, the fingers look at each other, but do not touch.

Let's create a tone in the hands, imagining that we are holding something elastic, and several times we will slightly create the effect of springy movements of the hands towards and away from ourselves.

Then we create a tension effect when the shoulders are slightly raised, and armpits are rounded in such a way as if tennis balls were inserted into them.

Inner parts of the hands are toned by stretching from the fingers to the armpits, the outer parts of the arms are relaxed and seem to flow from the shoulders to the fingers.

Keeping the work of the spine, the position of the hands, we begin to perform diaphragmatic breathing, on each exhalation increasing the mental tension.

The hands seem to tend to move in all directions, as in water under the action of waves, in different sides, that is hands seem to float, making micro-movements.

This exercise also begins with 10 repetitions in several passes.

The task is to achieve the exercise up to 30 respiratory cycles at a time.

After 50 and 30 reps have been achieved in the respective exercises, the unification of the work of the lower and upper limbs is added.

Thus, the set of exercises will consist of 50 breathing cycles when working with your feet, 30 breathing cycles when working with your hands, and at the end we reach 30 breathing cycles together.

The last peak will be a single execution of all parts in the amount of 110 times. Well, if desired, this number can grow indefinitely.

The specified number of times is optimal for time costs and exercise efficiency. If this is done twice a day, then the result of the exercise after 1 year of practice will exceed all expectations, and with further regular practice it will allow you to maintain health, youth and, most importantly, strength and activity for a long time!

Note

After confidently forming the basic requirements for the exercise, prerequisite is launching energy flows corresponding to muscle activity tone. That is, the qi energy flows in the direction where the muscles are pulling.

Healing breath. Practical experience Gennady Petrovich Malakhov

"Standing up"

"Standing up"

Body position, concentration, breathing and qi movement trajectory.

1. Put your feet slightly wider than your shoulders, bend your knees slightly, the body is free and relaxed. Imagine that the feet entered the ground for 9 chi (1 chi is 33 cm). Heaven, Earth and man merged into one. Relax your hands and stretch them forward, fold your hand into “fingers-sword” - turn it up and down with your fingers forward. Straighten your eyebrows, on your face - slight smile. Listen to distant sounds, look straight ahead, focus. Breathe using reverse abdominal "body" breathing. As you inhale, draw in your lower abdomen. Imagine that you are breathing in the “true” Qi of the Universe, absorbing it with all the pores of your body and directing it to the lower “cinnabar field” (the area from the pubis to the navel). As you exhale, imagine that the qi is coming from the fingers folded in the form of a sword. Attention should be focused on the fingertips.

Those suffering from heart disease or extremely debilitated people may not raise their hands, they can be kept down, but the hands should still be in the “fingers-sword” position.

Exercise function:

1. Regulates the interaction of yin and yang, develops physical strength, the top becomes “empty”, the bottom is “filled”; “internal” qi accumulates, the lumbar region strengthens. For some people, when they start exercising, their legs or arms begin to tremble involuntarily. It's connected with physical weakness or imbalance of yin and yang in the body. After a while, these phenomena will disappear by themselves.

2. Particularly effective on gastrointestinal tract. At normal breathing the diaphragm moves with an amplitude of 1-2 cm, with reverse, abdominal breathing - 4-5 cm. So it naturally massages the stomach and intestines, stimulates their activity. At the same time, the activity of energy channels associated with the affected area is activated.

3. Helps get rid of overweight or unhealthy thinness. Reverse abdominal breathing performed in a low stance is effective tool in the fight against obesity.

4. There is a set of qi, emission of qi. During breathing, qi should be drawn into the body through all pores and active (acupuncture) points; qi is emitted through the “sword-fingers”, cool qi flows through them, which is especially helpful in the treatment of diseases associated with hyperfunction of organs, excess “heat”. The emission of qi during reverse abdominal breathing will not cause you any harm, moreover, it is useful - there is an exchange of qi: you take in a lot, give a little; The Qi-absorbing surface is large, while the Qi-releasing surface is small.

5. Develops sensitive abilities. Performing body breathing certain stage classes, you will feel that you have extrasensory abilities.

Completion of the exercise.

Breathing: natural. Body position, movements, concentration of attention and therapeutic effect.

1. Rub the brushes.

2. Rub your face; imagine your wrinkles smoothing out. These techniques have been known since ancient times, they help maintain a healthy complexion, they can be combined with washing in the morning.

3. "Comb" the hair by touching the skin on the head with your fingers and running them through the hair from front to back.

4. Pat your head; at first, the claps should be light, then gradually intensify (pat where pain is felt) in painful places, pat longer and harder. These techniques will help you get rid of dizziness, heaviness in the head, migraines, hair loss, eliminate "deviations" if they occur. Exercises can be performed separately after mental work.

5. Massage the auricle from top to bottom; rub the earlobe especially vigorously. As a result of rubbing, redness and a feeling of warmth should appear. With this technique, you can influence the entire body. Pain points on the auricle indicate violations in the work of the relevant authorities. These points should be massaged especially vigorously and until the pain disappears.

6. Rub the seventh cervical vertebra, located at the junction of the cervical and thoracic spine. If it is not rubbed immediately after class, it is easy to catch a cold, so after doing the exercises, you should massage this place until the sweat that came out during class dries. Massage of this vertebra prevents the occurrence of osteochondrosis. It should be remembered that if you feel pain, you should massage until the pain disappears.

7. Pat along the energy channels on your hands; first pat your left hand from top to bottom, front, then back; left, then right. Same for right hand. Claps should be light at first, then intensify. This technique is an effective tool for opening the meridians of the heart and lungs and treating diseases of the hands, heart and lungs.

8. Swing your arms back and forth. This technique prevents the occurrence of pain in the shoulder joints.

9. Pat your chest and back. When you slap on the chest, the chest should be slightly absorbed: it should not stick out.

10. Pat on the lower back and stomach, while qi should be lowered into the lower "cinnabar field", the stomach should be rounded.

11. Pat on the sides and in places where you have not clapped before.

12. Spread your legs, lean forward and pat your kidneys with your palms, then slowly straighten up, stand up straight and relax; close your eyes, focus on the area of ​​the kidneys, listen to the sensations of qi in the area of ​​the kidneys. This exercise strengthens the kidneys, improves their function. Kidney disease sufferers can perform this exercise separately from other exercises.

13. Lean forward and pat your legs first in front, then behind, first on the left, then on the right, from top to bottom.

14. Slowly straighten up, move your feet, wiggle your toes.

Exercises 7 to 14 are one type of Wushu massage. They increase immunity to shock, fill the entire body with qi, open energy channels. Especially effective for the treatment of false rheumatism, rheumatoid arthritis. Exercises are best done in the morning, facing east.

10. JOINING THE RIBS WITH THE SPINE COLUMN. CHEST The ribs are connected to the vertebrae through the costovertebral joints (articulationes costovertebrales), which are combined joints. The rib head joint (articulatio capitis costae) is formed by the articular surface

SITTING, Crawling, STANDING, WALKING All of the above the child will want to do on his own and will do it himself, without much help from you. The role of parents is only in one thing - to educate in such a way that sitting, crawling, standing and walking do not turn into hard and dangerous work: to temper,

Chapter 3. "Pillar standing" and spontaneous external movements "Pillar standing" ("zhenchfuang") # is one of the ancient forms of training. In the book "Simple Questions", in the chapter "The True Theory of the Upper Ancient Heaven" it is said: "They take in hand and control Heaven and Earth, seize yin and yang,

Part six. "Standing up" work "Standing up" (Zhanzhuang) belongs to the field of static work(jinggong), in this method of work, by regulating the spiritual energy (shen), breathing and body, one achieves free patency of the longitudinal and transverse channels,