The exercises for longevity and health described by Bian Zhizhong are part of a Taoist system designed to maintain health and strengthen the body. They are smooth, calm movements that people practiced in antiquity. Taoist practices are especially good for sick people and older people. To deal with them, you do not need good weather on the street or a lot of space. You can perform Taoist practices at any time of the day. In this case, you will get good results soon after the start.
Taoist sexual practices, for example, are highly effective. So, a case was recorded with one man who, at the age of about 70 years old, lost sexual activity. He regularly performed these exercises for two months, and the potency returned. This proves that Taoist sexual practices really work. Now this old man notes that he feels as if youth is returning to him.
A bit about Bian Zhizhong
Bian Zhizhong, the author of the exercises, was already seventh. He has been practicing Taoist practices for over 40 years. This man is now as strong as a middle-aged healthy man. The most popular and interesting Taoist practices included in the system called "10 Golden Exercises", we bring to your attention.
"Healing source"
The purpose of this exercise is to help the body absorb fresh elements, as well as get rid of used ones. You will also learn to control your internal organs, you can stimulate blood circulation and energy, which will increase vitality. This exercise is the basis for subsequent ones. It is also indispensable for diseases of the shoulder joints and spine, painful menstruation and stomach upsets. You can especially recommend it to those who want to strengthen the tone of the body, as well as change weight, improve the reproductive system. Taoist practice does not reveal the secrets of love, but it really helps to feel young for many years. Beginners should be very attentive to this exercise. Repeat it should be 2 times a day, each time - 3-5 minutes.
Exercise description
You need to stand up straight, freely lower your arms along the torso, put your feet shoulder width apart. Look straight ahead, relax. The mind must be free from thoughts.
Now take a deep breath, with your shoulders straight and your toes up. It is best for beginners to breathe only through the nose. With regular exercises, after a while you will be able to do this with your mouth and nose, and also use the lower abdomen for this. When exhaling, try to draw in your stomach a little . Get down on your heels with your knees bent. Take 16 such breaths.
Now hold your breath for a minute, then shake your whole body. Relax your muscles while standing straight. The knees are slightly bent, hands hanging freely along the body. Start shaking, vibrating with every joint and muscle in the body. At the same time, men should slightly sway testicles in the crotch, and women should keep their vagina ajar (Taoist female practices sometimes differ slightly from male ones). Bend your fingers slightly. Straightening them, you should feel that they swell. For about a minute you need to shake, that is, make about 4 vibrations.
Eight Charts
This exercise affects all acupuncture points of our body. Very good hand movements activate the neck, shoulder joints and shoulder blades. It is useful in the treatment of cerebral thrombosis, headache, dizziness, neurasthenia, helps to prevent and treat pleurisy, as well as myocardial infarction. Among other things, these movements improve coordination and increase alertness.
Stand straight, arms hanging freely along the body, legs are shoulder width apart. Look in front of you, freeing your mind from thoughts.
Raise both hands slowly up to shoulder level. In this case, imagine that you are holding a basketball in front of them. Bend your knees slowly. Continue moving your left hand up until it is above your head. The right brush moves to the right and down. Turn 45 degrees so that the upper part of your body remains straight. Bend the left leg completely, and only half the right leg.
Now describe with your right hand in front of you in the air (that is, on the right side) a symbol called "Eight Diagrams." To do this, do the following. The right hand located right below right should be raised up and forward until it is above your head. Now turn your palm back, describe the circle with your hand. Now, from below, describe upward the S-shaped figure, doing this along an imaginary circle, its vertical diameter. Now the right hand should be above the head. Turn it forward and down to make another circle. Step forward with your right foot, bend it fully, and your left foot only half. After, having described the circle, the right hand will be above the head, the left begins to move left and down, describing the symbol of the “Eight diagrams” in the air, but now on the left side. These movements are identical to those that were made right, except that they should be performed in the opposite direction.
After the left hand is above the head, make a right movement down to the right. A step back makes the right leg. Bend the left completely, the right half. This is the end of the exercise, you can do it again. It is necessary to perform it without stopping, alternately with different hands (with both - 16, 8 movements each). The lead time is about a minute.
"Flight of the Bird Rukh"
The following exercise will help you lose weight, so it is especially often included in Taoist female practices. All movements in it resemble the flight of a bird: hands in the air describe a figure similar to a figure eight lying on its side.
Stand up straight. Your legs should be shoulder width apart. Stand calmly with your stomach pulled in and your chest straight. Bend your knees slightly.
Now, raise both hands to the level of the chest, while describing them as the "lying eight." At the same time, the left one, when you describe this figure on the left side of the chest, should be on top, and the right one as if to follow it. When both hands are right in front of the chest, swap them. The left is now below, from above - the right. Describe the figure eight on the right. Do this 16 times, alternately changing the position of the hands. Then do the following exercises. Taoist practices are not limited to this.
"The turtle is pulling its head in"
With this exercise, you can strengthen the nervous system, get rid of excess weight and diabetes. In it, the basic movement resembles the behavior of a turtle hiding its head under a shell.
Stand straight, draw in your stomach, spread your chest. Bend your knees slightly with your arms along the torso.
With palms down, raise both hands in front of the chest parallel to the ground. Bend your elbows slightly. With your left hand, swipe down the semicircle to the level of the abdomen, and then turn it upward with the palm of your hand as if you were holding the ball. Transfer your body weight to your right foot. Lean forward, turn the case slightly to the left. Now move your left foot half a step in the same direction, bend your knee. The right leg should be extended. Fully on the ground is the foot. Extend your left arm at the same time, bend it into your hands. Keep your fingers horizontal to the ground. Lower your right hand until the thumb touches the thigh . This pose resembles a person galloping on a horse.
Turn your left hand outward with your palm, extend it, while the left shoulder should describe a circle - the shoulder joint first moves up, then back, then down. Press the left hand to the same part of the chest as close as possible, describe the right semicircle. After that, press the right one as close as possible to the chest (to its right side), lean back with the upper part of your body, bend your back, draw in your stomach and neck, like a tortoise hiding under the shell.
Now return the shoulders to their normal position (first rotate backwards and then forward). With both hands, describe a circle in front of the chest: first down, then forward and up. The shoulder joints during this movement move back and then forward, returning to their original position. With both hands, now describe another circle. Draw it this time, first up, then forward and backward. When you reach the abdomen of the hands, make a rotational movement of the shoulder joints, first back, then forward, returning them to their original position. After this, repeat the circular motions.
When the hands are at the level of the abdomen, the shoulders return to their original position, you should turn to the right with the upper part of the body. Place your hands in front of your chest as if you were holding the ball in front of you. Transfer the body weight to the left leg, lift the right one and move it forward by half a step so that your pose resembles a person jumping on a horse. From the position of this, you can begin to perform the exercise on the right side. All movements exactly match the above. However, they should be performed in the opposite direction. Do this exercise 4 times in each of the sides, alternating with the directions (only 8 times). Turn left, ending it. Thus, you will return to the starting position.
"The floating dragon"
Taoist practices for women and men include the following exercise. It improves kidney function, strengthens the spine. In it, the movements are reminiscent of the dragon’s tail playing in the water (Taoist practices of the “10 Golden Exercises”, as you probably already noticed, often imitate various animals). Three circles should be described with hands in front of you.
How to do this exercise?
Squeeze the hips tightly, the feet should be close to each other, and the ankles should touch. Hang your arms freely along the body, squeeze your fingers on your hands. Now pull in your chin, then smile and think that you are still young (Taoist practice of "inner smile").
Hold your hands tightly to your sides, bend them, folding your palms in front of your chest, as if in prayer. Hands are now moving left so that the right palm is on the left. Raise your right elbow now. The head moves to the left, and the right thigh - to the right. Stretch your arms up and to the left, pressing your palms together. They need to be held above the head, and then lowered to the right of the head. When they face the neck, you will describe the full circle. Now the left palm is on top, fingers point forward. Making a circle with your hands, swing your hips from right to left, and then return to the center position. Squat slightly, bending your knees so that the center of gravity moves slightly lower.
Describe now the semicircle to the right and down with closed hands. Hands should end up in front of the chest (covers the left palm with the right). Fingers point forward. Swing your hips to the right while your hands are circling a semicircle. Then return them to their original position. Crouching, complete the second lower semicircle.
Further to the right and down continue it, the left palm should be above the right. Fingers point forward. Having described the semicircle with your hands, swing your hips to the left, and then return them to their original position. The center of gravity moves lower and lower. You should now have half crouched by completing the third semicircle.
From top to bottom are all the movements described above. We now proceed to the movements in the opposite direction - from the bottom up. Similarly complete the exercise. Now repeat it 4 times. In the final part, when the third circle is described by the hands and will be on the left side of your chest, continue to the left and upward movement. Lower them freely when they are directly above your head.
"Swimming Frog"
Taoist practices of the 10 Golden Exercises include the following, which treats the thyroid gland. It imitates the movement of a frog floating on water.
Squeeze your hips tightly with your feet close, your ankles should be in contact. Lower your arms freely along the torso, squeeze your fingers on both. Smile by pulling in your chin.
Now raise your bent arms so that your palms are at your chest. It is necessary to close your fingers, bend your knees, retract your neck and stomach. Now you are half crouched. Raise your heels slightly. Stretch your arms at chest level forward, describe with both hands at the same time two circles, and then return them back to the position in front of the chest. Remember, making movements with your hands, like a frog swimming.
While you are describing circles, do not forget to protrude your buttocks and stretch your neck. With both hands, make 8 circular motions forward, and then - to the sides and toward you. After that - 8 times on the contrary, from myself. When the palms are at the chest, begin a circular motion. Describing the clockwise circles, you should put forward the upper abdomen and chest, straighten the legs, as well as protrude the buttocks and stretch the neck. A total of 16 movements are recommended.
"Phoenix spreads its wings"
Basic Taoist practices for men and women (this complex) completes the next exercise. With it, we restore calm, increase vital energy. Flap wings of a phoenix resemble hand movements.
Performing this exercise, you will get rid of the excitement that arose after the previous ones. Therefore, it ends the cycle that completes both Taoist female practices and male ones.
The legs are now shoulder width apart, and the arms hang down freely along the torso. The muscles are relaxed, the fingers are slightly bent.
Now raise your hands as if there is a ball in them (above the left hand - the right). Turn your hands to each other with the backs. Now lift the left as far left and up, palm down. At this time, take the right one down and to the right as much as possible, palm up. At the same time, take a half-step to the left with your left foot, taking the pose of an archer. Transfer the body weight to the left, turn your head (look like a phoenix spreading its wings).
Return your hands to their original position. Lift the right as far as possible to the right and up, palm down. Take the left one as far as possible to the left and down, palm up. At the same time, take a half-step to the right with your right foot, taking the pose of the archer.
Transfer the body weight to the right, look down, turning your head, like a spreading phoenix. Repeat 4 times the exercise in both directions, a total of 8 times.
These are the basic Taoist practices of the 10 Golden Exercises. Perform them better in the complex, but it is possible and separately. Try it and you will feel for yourself what Taoist rejuvenation practices are. Others are very interesting. For example, Taoist practices for improving vision will help those who have it fall. Today, such exercises are especially relevant for many. Taoist love practices are also gaining in popularity.