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Tai Chi Qigong is gymnastics for everyone. Taijiquan - Chinese gymnastics

Having arrived in China for the first time, a foreigner will be amazed at the ease with which, without a hint of embarrassment, characteristic of Europeans in these cases, the Chinese go to morning exercises. Everywhere, from the very early morning, a lot of people in the squares along busy highways, in the green stripes of large and small streets, in parks stand and do gymnastics, or rather, as it seems to the uninitiated, complex “pas”. Smoothly, as if flowing from one form to another, they perform their exercises: young and old, middle-aged people and children. Wushu, qigong, taijiquan is not a hobby. It's a way of life.

What kind of exercise is this, which requires a special plasticity of the body and the ability to take your time and fix every movement and gesture? People seem to be more idle-or-moving, like in slow motion. If you look closely, it becomes clear that all parts of the body participate in such gymnastics, however, without a wild load that develops muscle strength, and all the dynamics are based not on the use of physical or voluntary efforts, but on capturing certain internal rhythms and performing, like dance, steps and figures.

The complex of gymnastics "tai chi" provides for a different physical activity depending on the age and state of health of the student. This is achieved by different session duration - from 10 minutes to 1 hour; the number of motor elements - from 8-10 exercises to 100 or more; the number of repetitions of the entire cycle of movements - 1-5 times; pace of movements - very slow or medium; amplitude of each movement.

It is recommended to set the duration of the entire session at first 10 minutes, and then gradually increase it to half an hour. Between individual exercises, pauses should be made from 10-15 seconds to 30-40 seconds or more, depending on the age and health of the student. During pauses for rest, you should slowly walk around the room (in the yard or garden). At the beginning of classes, each exercise can be repeated 2-3 times, then 10-15 times or more. Classes should be carried out twice a day in a well-ventilated area. Clothing should be light and not restrict movement.

Exercise 1

Starting position (I.P.): standing on slightly apart and half-bent legs; the arms are bent at the elbows and put forward, the palms are open, turned towards each other, the fingers are spread apart; head slightly lowered.

Performance: alternate swinging of the torso to the sides with the transfer of the center of gravity of the body from one leg to the other, with simultaneous slow, smooth abduction of one arm in the opposite direction (imitation of repulsion with the palm of an imaginary wall). The second hand makes a smooth, rotational movement in the hand, gradually turning the palm up, as if serving an imaginary dish. The movement is repeated rhythmically in one direction or the other. You can move your hand in the direction of the inclination of the body, and in the opposite direction.

Exercise 2

I.P.: standing on slightly apart and half-bent legs; arms are bent at the elbows, slightly spread apart and stretched forward, the hands are unbent, turned palms down, fingers apart; the head is half bowed.

Performance: helical, slow rotation of the body in both directions with the simultaneous smooth movement of both hands behind the back, in the direction of rotation. Rotation is predominantly in the lumbar region and resembles the movements of a scythe.

Exercise 3

I.P.: standing on slightly apart and half-bent legs; the arms are bent at the elbows and spread apart, the hands are at shoulder level, the fingers are gathered into a fist, the index fingers are straightened.

Performance: alternating lifting of a half-bent, relaxed leg with a simultaneous rise of the half-bent, half-relaxed arm of the same name. The rising hand, as it were, pulls the leg of the same name behind it; it is, as it were, connected with the leg by an imaginary thread. When raising the hand up, the palms, gradually rotating outward, open, turning up, the fingers spread apart.

Exercise 4

I.P.: standing on slightly apart and half-bent legs; arms bent at the elbows, slightly apart and raised to shoulder level, palms facing down, fingers spread apart; head slightly lowered.

Performance: simultaneously stretching both arms to the side, up and slightly back while simultaneously rotating the torso in that direction and straightening and stretching the legs. Try to reach with your fingers to the maximum possible point, located at the top, to the side and slightly behind. The movement is carried out in one direction or the other.

Exercise 5

I.P.: standing on slightly apart and half-bent legs; the body is relaxed and slightly bent at the waist; head down; arms are relaxed and hang like whips along the body.

Performance: alternating lifting of a semi-relaxed leg, bent at the knee, with the simultaneous lifting of the relaxed arm of the same name. The hanging hand rises to the level of the head, followed by the bent, relaxed Leg of the same name. Between the rising hand and the knee there is, as it were, a connecting thread. During the lifting of the arm and leg, the head leans back slightly.

Exercise 6

I.P.: standing on spread and bent legs; the arms are bent at the elbows, set forward, the hands are at the level of the abdomen, the palms are turned downwards, the fingers are spread apart; head slightly lowered.

Performance: bending the torso slightly forward and to the sides with simultaneous stretching of the straightened leg, abduction of the pelvis in the opposite direction and reaching with both hands the knee area of the outstretched leg. The head turns towards the outstretched leg. The movement is repeated alternately on both sides.

Exercise 7

I.P.: standing on a half-bent right leg, leaning back, the left leg is straightened; arms bent at the elbows, hands pressed to the shoulders, palms open outward, fingers slightly apart.

Performance: torso swing with subsequent transfer of the body's center of gravity forward to the opposite leg. In the phase of movement, lower the hands to the level of the abdomen, turning the palms up, and slowly, smoothly lunge forward, gradually transferring the center of gravity of the body from the right foot to the left. During a lunge forward, the arms bent at the elbows are simultaneously brought forward and rotated gradually in the course of movement with the palms outward. “Pushing off” with your palms from an imaginary wall, lean back and gradually transfer the center of gravity back to the right leg and do the reverse cycle of movements with your hands to the starting position. Put the left foot to the right, take the I.P. Then repeat the cycle of these movements, but lean back not on the right, but on the left foot, and lunge forward on the right foot.

Exercise 8

I.P.: standing on bent and slightly apart legs; arms bent at the elbows, slightly forward, palms down, fingers spread apart; head slightly lowered.

Performance: circular rotation in the horizontal plane of the pelvis and abdomen with simultaneous rotation in the same plane, but in the opposite direction, of both hands. Both semi-relaxed hands, put forward, describe slow circles in the same plane (parallel to the floor). The direction of rotation of the arms and pelvis should be alternated: 6-8 circles in one and the opposite direction.

Due to some difficulty in coordinating this exercise, it is recommended to learn it first separately, and then combine these two elements of rotation into one, merged one.

Exercise 9

I.P.: standing on legs bent and spread apart; both arms are bent at the elbows, slightly spread apart, the elbows are raised, the hands are weakly clenched into fists, the ends of the index fingers touch each other; the head is half bowed.

Performance: swinging hands connected by index fingers to the sides and up with simultaneous squatting and subsequent straightening of the legs. Semi-relaxed hands, connected by the ends of the index fingers with the elbows laid aside and slightly forward, swing the pendulum in one direction or the other. When the joined hands pass the center of the described arc, that is, they are at the point closest to the floor, perform the deepest possible squat on both legs. At the moment of maximum throwing of the arms to the sides and up, the legs are straightened.

Exercise 10

I.P.: standing on bent and legs apart; arms spread apart, slightly bent and relaxed, palms facing up, fingers spread and half bent; the head is turned in the direction of the intended turn.

Performance: alternating lunges to the sides with the same rotation of the body by 180 °. When tilting the body, for example, to the left, gradually transfer the center of gravity of the body to the left leg. Then make a lunge and a rotational movement to the left side with the right leg, making at the same time a rotational movement of the body around the vertical axis and throwing the right arm forward, the position of the body by the end of the cycle is turned 180 ° compared to the initial one. “Pushing off” with the right hand from an imaginary wall and making a rotational movement with the torso and arms in the opposite direction, take I.P. and make a similar lunge in the opposite direction with the other leg.

Exercise 11

I.P.: sitting on a stool with legs apart and bending forward as much as possible (expiratory phase); both arms are half-bent at the elbows, slightly spread apart, the hands are weakly clenched into fists, the index fingers are extended.

Performance: taking a deep breath, at the same time slowly straighten up, turn slightly to the side, spreading your arms to both sides and raising your bent leg to a position parallel to the floor and slightly higher. When spreading the arms to the sides, the palms gradually open, turn outward.

Take I.P. (bend) and repeat the exercise with the rise of the other leg, slightly turn to the other side. After the exercise, get up from the stool and slowly, for 3-5 minutes, walk around the room (garden, veranda), making breathing movements of medium depth.

And the video below shows how complex Tai Chi exercises are performed in China.

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Chinese gymnastics is a complex of exercises, the modern directions of which are still popular today.

Through certain exercises, you can:

normalize respiratory processes;
get rid of stress;
lose weight
improve the state of mind.

It is most convenient to learn Chinese gymnastics from a photo. They are presented below, where each element of the exercise is explained and depicted in detail.

Gymnastics is also used for weight loss. The method consists in performing simple exercises, connecting to them a special breathing technique. The duration of the lesson is 20-40 minutes a day.

During this time, up to 5 kg of weight is dropped. If you connect physical training, it will be easier to say goodbye to extra pounds.

Execution rules:

it is better to practice in the morning;
wear loose, light clothing;
exercise 2 hours after breakfast;
at the initial stage, conduct classes slowly, do several repetitions;
gradually increase the load.

Gymnastics for the elderly

Elderly useful Chinese gymnastics Tai Chi.

It contains smooth exercises that help:

get an influx of forces;
get rid of arthrosis and chronic diseases;
cure a hernia.

By doing these simple, easy exercises, you can live a healthy long life.

Chinese medical gymnastics

Exercises of Chinese health-improving gymnastics are capable of:

improve the condition of the body as a whole;
to tone and make the body slim;
normalize the work of internal organs;
speed up the metabolic process.

By supplementing classes with a special diet and the rejection of junk food, you can improve your physical and spiritual condition.

Gymnastics Qigong

It is based on a serious attitude to the exercises and their constant implementation. Includes proper nutrition and breathing.

For this you need:

stop eating meat
reduce calories;
eat no later than 4 hours before going to bed;
perform stances, easy movements;
follow the breathing technique.

Qigong exercises

Chinese gymnastics Qigong prolongs youth and gives a person vitality.

Through classes, you can:

increase lung capacity;
improve blood circulation;
burn excess fat;
find peace and clarity of thought.

First exercise (reduces the feeling of hunger)

It is performed while sitting on a chair, while keeping the legs in relation to each other and perpendicular to the body.
One hand is clenched into a fist and covered with the palm of the other. For women, it is necessary to compress the left, and for men, the right.
It is necessary to bend over and rest your elbows on your shins.
The head rests on the hands, the abdominal muscles are relaxed.
Breathing should be slow and deep, while trying to inflate, round the stomach.

Second exercise (normalizes metabolism)

You should sit cross-legged and concentrate on your breathing.
Do this for 5 minutes until drowsiness occurs.
Over time, the procedure should be extended.

The third exercise (reduces appetite)

Performed lying on the floor, legs bent at the knees 90 degrees, feet on the floor.
Put your hands on the chest and abdomen.
Breathe in through your chest, pulling in your belly.
Take 20 breaths at a time

Qigong for beginners

To master Chinese technique, you should first do gymnastics for beginners.

Exercise 113

Put your feet shoulder width apart.
To relax.
Rise and fall sharply on your toes.

Exercise 216

Lower your arms down, bend at the elbows, forming an angle of 90 degrees.
Point your fingers at each other.
Inhaling, raise your arms above you and gradually bring them behind your head.
Stay in this position, look up.
Then lower your arms and exhale.

Exercise 321

Stand up straight and slowly lean forward, relax your arms.
Return to the starting position, while inhaling, throw your hands on your head.
Raise your arms above your head and bend back.
Hold your breath for 5 seconds.

Other types of gymnastics

Tai chi. Helps to find peace of mind, balance and master the techniques of self-defense.
Wushu. Improves endurance, strength, stabilizes the work of the heart and blood vessels.
Taijiquan. It is able to relieve stress and cure the psychological state of a person.
Jianfei. She can make a person slim, beautiful and young.

Photo of Chinese gymnastics

“He who knows people is prudent. He who knows himself is enlightened. He who conquers people is strong. He who conquers himself is mighty." /Lao Tzu/. To practice Tai Chi means to easily accept all the changes of life, but still holding on to the unchanging. To be like a river willow, whose branches are light and flexible, gently swaying in the wind, while the trunk and roots remain motionless. Taijiquan is China's great national treasure, the physical embodiment and culmination of thousands of years of Chinese philosophy. What is the basis of the practice of Taijiquan: 1. The ability to relax internally and externally. Only by relaxing can a person free his body and mind from the tension that gives rise to illness and fatigue. 2. Improvement of blood circulation. There is a feeling of cheerfulness. When brain cells are saturated with oxygen and nutrients, memory and thought processes improve; 3. Stretching and strengthening the spine and joints. This is the key to a healthy and long life. Since a sedentary lifestyle, inadequate and unnatural nutrition makes the structure of the skeleton fragile, by the age of thirty, many people have various diseases of the musculoskeletal system. Practicing Taijiquan through arcuate and spiral movements contributes to the strengthening and flexibility of the bone and muscle structure of the body; 4. Coordination of all parts of the body. Mastering the sequential movement of each part of the body develops attentiveness, meaningfulness, the ability to orient one's body in space with the least energy consumption; 5. A special kind of breathing. The lower part of the abdomen is involved in the respiratory process, "the breath descends into the stomach." Thus, vital energy is stimulated, a person becomes stronger and more viable; 6. Improved sense of balance. Every movement in tai chi follows the principle of "rootedness" (stability, close contact with the ground) and is combined with breathing; 7. Development of the will. The practice of Taiji requires the use of will, with regular practice, the ability to non-violently train not only the body, but also the character is achieved. When studying various forms of Taiji, this process is facilitated by the interest in learning new things; 8. Calmness. The basic principle of Tai Chi is "calm the heart, use the will." Taijiquan is an internal, soft self-defense system that avoids conflict and direct crushing blows. This is achieved by the form of tangential movements and tactics of application: Concentration, Relaxation, Compliance, Following, Holding, Lure. The constant application of these principles gives an understanding of the value of Life, peace of mind. The temperament changes and the person begins to react less aggressively and more calmly to the obstacles that arise in life; 9. Enlightenment of the Spirit. Tajiquan is from the Body to the Spirit. Having mastered the “Understanding of Energy”, a person reaches the state of the Enlightened Spirit (Shen Ming). This is a very high level of awareness of space, the life processes of the world, its purpose, the value of any form of life; These are the most obvious, although by no means the only, advantages of Taijiquan. Only when you come to understand and comprehend this or that action, does the true mastery of the practice of Taijiquan come. It is a large number of such nuances that distinguishes Tai Chi from other types of martial arts.

Knowing yourself is tai chi.

Independent study of taijiquan.

Millions of people on all continents practice the internal style of wushu "taijiquan", but only a few tens of thousands know its real purpose. Many people like the deep relaxing effect, others believe that tai chi will completely change life, open the meaning of existence. But most practitioners do not even suspect that taijiquan is the most ancient art of not only healing and spiritual transformation, but also Creativity. Antiquity means not millennia, but millions of years of the life of a creative person. Science as a method of cognition and a source of information about nature is primitive, because is based on limited perception (mainly vision) and uses violent methods of cognition. Science is essentially like medicine: a catalog, a census of what we can feel, see at the level of animal perception. Taijiquan as a method of independent study of our internal capabilities is similar to science in only one thing: the systematic progressive mastery of the forms of the Taiji complex with the help of a logical mind. This is where the main mistake lies - tai chi is not an exercise for the development of figurative memory. It is rather the erasure of memory, the cleansing of the subconscious from unnecessary habits and desires (hindering our development). Therefore, it is advisable to start studying tai chi not with forms, but with basic exercises: standing in a column, standing, steps, swings, balancing, various movements with "eights", "yin-yang monad" (i.e. "winding a silk thread"), tai chi qigong. Unless, of course, you are interested in the result ... The main problems of those who study taiji themselves are a careless attitude to accuracy, the trajectory of movement, the correct execution of forms, because. they block the figurative perception of the integrity and harmony of the tao (an attempt to perceive through logic). This, in turn, comes from the lack of a state of calm (emotional balance), which, if it is achieved, is achieved after several repetitions of tao. Peace is the initial state before the complex, not the final state. Most people think that this is difficult to achieve, and therefore use tai chi as a relaxation method, hoping that in 10-15 years everything will come by itself. Illusion! Firstly, it’s not a fact that it will come, and secondly, adaptation to a permanent state of “wuji” is half a year for everyone, just like real results come not after 10 years, but after 3-4 years of constant, and most importantly, correct taijiquan practice .

The first thing to choose is the tai chi teacher. mastering the very basic technique is almost impossible. Basic skills, first of all, develop naturalness, spontaneity, i.e. comfort of movements for emotional perception. Therefore, the trainer must have at least 20 years of independent (non-teaching) practice experience. Mastering the base and forms of the complex is 3-4 months of regular classes under the supervision of a teacher. In general, you need to tune in that the first year you should practice every day. Breaks are not allowed due to the fact that practicing tai chi for 1-2 hours is a clearing of energy channels for a day. To turn on the mechanism of mental transformation, the body needs at least a year of regular practice, then the recovery program starts and tai chi turns into the same daily habit as brushing your teeth or going to the toilet, but with a positive emotional connotation (if, of course, you have learned the basic technique). The choice of the complex is of great importance: it will become your guide to the real world of the Universe for several years, until you master more advanced forms of self-purification. The complex should not be physically difficult for your body, otherwise tai chi will turn into a kind of physical exercise. The tao "24 hand movements" of the "Yang" style is universal here. If you want to learn more difficult moves, or start by learning Chen style, get your ego sorted out: self-confidence and tai chi are opposites. You may be better off doing external Wushu instead of feeding your spiritual ego. Tai chi for those who want to get rid of violence, incl. over himself. For several months, you need to scrupulously study the forms of tao and their relationship with breathing, because you are studying a type of dynamic qigong, and this is breathing exercises and work with “chi” energy. By the way, if after a couple of years of training you do not feel "qi", contact a specialist: the skills of working with energy are elementary, there is no mysticism or complexity here. The next stage of development begins after external mastery of the forms of tao and their combination with breathing (it is better to use full deep breathing). Breathing is a separate conversation: first, breathe naturally, i.e. to maintain emotional comfort. As you master the basic stances and steps, you will begin to gradually lower your center of gravity, i.e. perform movements in a low position. This will allow you to switch to full diaphragmatic breathing, always direct (the reverse will make you neurotic). Do not try to sit lower for something: physical stress is useless to you. Read books about tai chi less: it's a business, and nothing more. Many of the masters indicated in the title are unaware of the existence of these "works". Most of these writings will get you into a psych ward sooner if the right advice is given. Well, most likely, the lesson in the book will be the fruit of your fantasies. It is better to combine reverse breathing with the complex after 3-4 years of constant training. After studying the forms, focus on the rhythm of the movements: it is consistent with the rhythm of the breath. When doing tao, listen only to the breath. The key to listening is balance, a balance that allows you to remain relaxed throughout the complex. Pay great attention to the technique of movement and coordination during the warm-up. There are two types of balance: physical and emotional. Gradually, listening to the rhythm of breathing, move from the balance of the body to the emotional one (this is when the joint of the supporting leg is relaxed, even when you stand only on it). You need to start the complex only when you stop swinging in the initial wuji stance (mentally descend along the spine from the crown to the center of the soles and further into the ground). The state of emotional peace is the source code for deciphering tai chi movements. While performing tao, you will slow down the rhythm, connect your gaze, thought, but peace must remain unchanged. So the first stage of mastering is listening to the rhythm of breathing and rest throughout the whole tao. Over time, you will be able to listen to the rhythm of the heart, i.e. work with the image of Light. But this is a more complex concept that can only be passed with a teacher. After you balance the movements and the rhythm of breathing, the same "24 Yang complex" can be easily performed in 6-7 minutes. Pay the main attention (70%) to slow steps, because. they contain the secret to an altered state of consciousness during exercise, as well as rooting during the complex. The next stage is a constant center of gravity throughout the tao: try not to lower, much less raise your lower back during one repetition. If you are well relaxed, it is better to go lower on the next rep. Repetitions of the complex can be from 3 or more, until you find a balance of peace and awareness (introspection). This is another argument in favor of small complexes, because. during one repetition, the energy "qi" goes through a full cycle, i.e. cleanses the entire body. The more of these cycles (i.e. repetitions), the better. After 2-3 years, if possible, and depending on age, try to lower the center of gravity lower, i.e. tao execution height. The next stage is twisting and awareness. This is done on the basis of equilibrium, i.e. emotional balance. Expand the lower back, the body as much as possible (do not rush), until it stops. Constantly shift the weight from one foot to the other. And don't forget the rhythm. On the 3-4th repetition, try to distance yourself from performing the actual technique, to feel the world around you, the earth, the sky, to see yourself as if from the outside. Finally, the main stage for the transition to the mental level of disclosure of opportunities is the next stage. The technique of moving the gaze behind the movement of the hands allows you to activate the heart center and turn the performance of tai chi into a martial art and at the same time turn on the “internal generator”. This leads to spiritual transformation (about 3 years), enlightenment and activation of divine centers (chakras). This technique requires special precision, so it is better to master it under the guidance of a master. In addition, at this stage, paired exercises are very important for mental disclosure. Further stages of development are not so difficult if you have mastered the correct technique for moving your eyes. Performing with opening and closing in each form will allow you to be in unity with nature, to control its processes. The balance of hardness and softness gives a deep feeling of energy control and the space around you. Movements with thought, "without memory", contemplation of a moment of only the directly executed form, living in this form of a lifetime - all these are the spiritual components of tai chi that connect you with the Light, the Creator, the infinite source of divine information. Discovering this tai chi, and not just breathing relaxation exercises, will allow you to truly know yourself and the world you are in. Do not look back at pseudo-guides and their miserable knowledge, but know exactly your purpose, and see reality without explaining it to others. You will forever get rid of questions, tk. you will always have an answer. At the same moment, without prompting, without doubt. Faith is your personal opinion, it depends only on you, you were born without crutches, which are slipped to you by the "keepers of Knowledge". The creator lives in each of you - this is your conscience. The quieter your "ego" is, the closer you will be to the Light. And silence and emptiness, which are filled with divine Light, are given by real purification. Tai chi is a constant practice of cleansing the body and spirit, without empty words about it. Don't limit yourself, try to really change yourself; without fantasizing about it, without postponing the inevitable, without “postponing.” We are all going to die someday, why be afraid of every step. Fear and love are incompatible things, so find out real tai chi, real love.

STAGES OF DEVELOPMENT OF THE TAIJI COMPLEX.

Mastering the forms of movements, their combination with breathing and gaze.

A single center of gravity throughout the complex, do not jump!

Listening to the rhythm of breathing, adjusting movements to it.

Maintaining balance: first external, then emotional. This is relaxation!

Emotional peace - slowing down the rhythm of breathing and movement. Hearing vibrations.

Twisting and awareness: turning all the way, introspection.

Moving the gaze behind the movement of the hands: first, with “peripheral vision”, then with a direct gaze. "Penetration inside the hand and the image of the form": "living"!

Confluence of forms: overflow. "One follows from the other."

Lowering the center of gravity. Rooting: attraction to the ground; feet like a magnet!

Connecting shoulders and vibrations to movements.

Including closing and opening in forms.

Incorporating outer softness and inner hardness into molds.

Listening to the rhythm of the heart, clearing the memory.

Awareness: the unity of the inner work and the outer surrounding space. Expansion of comfortable space around you. Creativity: internal variability and its influence outside, "flow with nature", "purify the outer space".

If you absolutely do not have time for physical exercises or are just too lazy to go to a fitness club and run in the morning, but have a desire to restore strength, be healthy and energetic, then this simple Qigong 18 forms gymnastics is just for you. And all it takes is 15 minutes a day!

While doing gymnastics, a person breathes deeper, and when breathing deeply, the old, spoiled comes out of him, and the new fresh enters into him ...
Zhang Zhu

Simple and accessible to everyone health-improving gymnastics "Taiztsy-Qigong 18 forms" was developed by the Chinese qigong master Lin Housheng in the 70s of the last century on the basis of ancient Taoist health practices.

Lin Huusheng is a renowned educator, scientist and healer, professor at the School of Chinese Medicine in Shanghai, director of the Qigong Research Institute in China, and honorary president of the International Society of Natural Medicines.

The overall goal of Tai Chi Qigong is to reduce mental and physical tension and relax tense muscles in the body and restore strength. It is practiced by over 10 million people worldwide.

Everyone who does the "Taiji Qigong 18 forms" gymnastics gets tangible health-improving results very quickly!

18 Form Tai Qigong increases energy, agility and flexibility, strengthens joints and muscles, promotes recuperation, weight control, rejuvenates the body, mind and spirit, reduces stress and improves the ability to concentrate.

The Tai Qigong gymnastics has been called "18 forms" because it has only 18 movements. The movements are quite simple and yet effectively cope with the costs of a sedentary lifestyle that many are subject to in our time. This is especially true for office workers and those who hang out at computers for long hours.

Despite its simplicity, Tai Chi Qigong 18 forms has a powerful healing effect. And all because it is not just a charge, but work with the internal vital energy Qi. And even if you don’t understand anything about it, it will still work and be useful.

Movement helps digestion, good blood flow, prevents diseases ...
Hua To

On the Internet there are several similar articles on gymnastics "Tai Chi Qigong 18 Forms" with detailed descriptions of movements (link). They are mainly taken from the 1991 Qigong and Life magazine. The descriptions are not very correct and rather complicated. After reading, I recommend using 18 movements video lessons for qigong gymnastics. Here is the most sensible of them:

Pay attention to the grandfather in the center. He does everything very precisely and correctly. And also very easy. This is the main feature of Tai Chi Gong gymnastics. There is no need to use force, strain or rush. Everything is done calmly and measuredly, one exercise (form) smoothly flows into another. The speaker in the video tells you how to alternate inhalations and exhalations (“ka” and “fu” in Chinese correspond to inhalation and exhalation).

To get started, just memorize the sequence of movements of Tai Chi Qigong gymnastics. Breathing should be even and calm. Breathe with your belly. This so-called lower breathing. For starters, it’s worth practicing just breathing with your stomach, as many are accustomed to breathing either with their chest or only with the upper part of their lungs.

Deep breathing, which is often recommended during qigong exercises, does not mean at all that you need to breathe like a steam locomotive when the chest is heaving and everything else! The word "deep" should be understood as quiet, calm and slow breathing into the stomach, that's all.

Important notes when performing gymnastics "Taiji Qigong 18 forms"

The body must be collected. No wobbling or loose limbs. The hands are collected, but not compressed. No stress. To get the right feeling, try to feel your whole body as if wrapped in a warm mist. In some practices, this condition is called inclusion. If performed correctly, you can feel warmth in the palms, tingling, etc. Just do not need to specifically imagine these sensations. We just feel.
All attention is focused on the execution of movements consistent with breathing.. The trick here is just that the mind at the same time calms down. Nothing should be distracting. It is better to turn off the phone, and warn relatives so as not to interfere.
The complex cannot be interrupted! No action, no talk. If, however, this suddenly happened, then be sure to make a collecting movement - a circular rise and fall of your hands in front of you and folding your palms on your stomach. And then you can already run to save the Galaxy or runaway milk.

All exercises of gymnastics "Taiji Qigong 18 forms" are performed 6 times. In the video above, shapes 11, 12, 13 are shown on the left leg only. They should be repeated in the same sequence and on the right leg too.

There is also a rather old two-part video in which Master Lin Huusheng himself shows the sequence in a rather peculiar way. It's up to you which style to choose. There can be no mistakes here. The main mistake is not to practice at all :)

Gymnastics Tai Chi Qigong "18 forms" performed by master Lin Housheng, part 1

Gymnastics Tai Chi Qigong "18 forms" performed by master Lin Huusheng, part 2

In addition, there is a Russian-language video course "Taiji Qigong - Wellness Gymnastics", in which qigong instructor Alexei Kuzmin talks in detail about the gymnastics "Taiji Qigong 18 Forms".

Personally, I first studied at his course. I can say the following about the results: in the first six months I lost 10 kg, got rid of attacks of VVD (vegetative-vascular dystonia), pain in the joints of the fingers disappeared, my general condition improved significantly, I became more calm and balanced, I got more energy, sleep better, and getting up in the morning is easier.

I do Tai Chi Qigong 18 Forms every day in the evenings. It has become a good habit for me. What do you want :)

Be healthy!

Save the article to your wall so as not to lose it!

PS: If you have any questions about the implementation of the Tai Chi Qigong 18 Forms gymnastics complex, then write them in the comments. I will be happy to help and advise you on what to do and how to do it.