Qi is considered a flow of energy through the universe. They say that it flows through the channels in the human body and, if it is blocked, it can lead to poor health.
Qigong involves performing movements that stimulate the flow of qi through the body. Thus, it is often called "meditation in motion." Tai chi is a qigong system that combines with the framework of martial art. Therefore, it contains military techniques, as well as healing.
In both tai chi and qigong, the movements used are fluid and continuous, which is associated with a change in weight from one leg to the other. The concept of yin and yang is an integral part of movements. Yang is heavy masculine strength, and yin is soft and feminine; both forces neutralize each other. Movements vary from yin to yang and vice versa, which is believed to balance the two forces within.
Qigong is a powerful form of wellness exercises that have been practiced by millions of Chinese for centuries. It is based on repetitions of very precise sets of movements specifically designed to improve health at different levels.
Even a few minutes of practice can produce an invigorating and anti-aging effect. Regular practice has a deep healing effect for the whole organism and its various systems (nervous, digestive, respiratory, musculoskeletal, hormonal, reproductive, etc.). His ability to help heal a large number of chronic and acute injuries and illnesses has been the subject of various research programs led by Chinese physicians.
For most people, the primary benefit of qigong is to alleviate or prevent chronic health problems. A number of diseases that Qigong helps in China include cancer, internal organ diseases, poor blood circulation, nerve pain, back and joint problems, and general physical illnesses.
Facts and Benefits
The effectiveness of qigong has been proven in China due to its effective impact on the health of millions of people for thousands of years. The development of vitality, or qi, is the center of Taoism, China's original philosophy. Taoists are the same people who brought acupuncture, Chinese herbal medicine, bone customization, and the concept of yin and yang to the world. There was evidence, about 5000 years old, that qigong was originally a purely mystical practice of Taoist alchemists. Using special breathing techniques, the practitioner entered into a trance state in which communication with higher powers was possible. They could provide answers to unresolved questions.
Qigong is a powerful health system that affects many levels. This gymnastics can harmonize, strengthen and have a therapeutic effect on the functioning of all internal organs and body systems. This increases the flow of energy throughout the body, can have many anti-aging effects and is believed to increase longevity, and cause calm mental and emotional states.
Initially, many movements focused on the soft opening and stretching of the joints and muscles of the body. By increasing the flow of blood and energy, they help to fully nourish all parts of the body. Many of the students report that after a qigong session they feel very relaxed and energetic.
According to Chinese medicine, the qi energy associated with the internal organs of the body flows around the limbs of the body - arms and legs. Thus, by stretching arms and legs in certain movements, the health of internal organs can be improved.
Qigong breathing is important. It should be relaxed, slow and deep, emanating from the diaphragm. This type of breathing has a very calming and balancing effect on the mind, which is crucial to counteract the effects of anxiety and stress.
Eastern practitioners have been aware of the benefits of qigong for centuries, and today Western scientific research follows suit, confirming that qigong can help prevent and solve many different health problems. Ancient practice is especially useful for the elderly and those suffering from chronic stress.
Over the past 20 centuries, there have been many influential leaders in the Qigong movement, all of whom have taught their own methods to achieve a higher level of consciousness, aroused the “true nature” and contributed to better health. In Confucianism, qigong was aimed at longevity and moral character; in Taoism and Buddhism, it was seen as part of meditation practice; in Chinese martial arts, it was used to increase strength for battle.
The following are qigong breathing exercises for beginners.
Create an energy ball
Step 1
Stand in a neutral, comfortable position and quickly rub your hands, as if trying to warm them. As you do this, mentally imagine that you are directing qi into your own hands.
Step 2
Place your hands just below your belly button and take a deep breath. Exhale, relieving any tension in the body. Continue to breathe deeply several times, visualizing your breath, imagining a ball of fire or light in the lower abdomen.
Step 3
Raise your hands as if holding a small basketball and imagine that a ball of light from the stomach is now in your hands. Extend your hands slowly and carefully, realizing whether you feel an energetic connection between them. Keep your fingers relaxed.
Step 4
Keep your arms low when you feel the connection is loose, but do not let them touch. Feel the ball of energy grow stronger when your hands are close, almost like two magnets repelling each other.
Step 5
Continue to slowly move your hands apart, and then together again, concentrating on feeling Qi in and between the hands. If you don’t feel a sensation of energy or warmth, continue to practice movement.
Step 6
Take a deep breath when done. Raise your hands, and then quickly throw them to the side, shaking the energy from the hands, releasing excess energy in this way.
Play with qi ball
Step 1
Play with size and shape. Keep your hands at an equal distance from each other, as if holding a ball. Rotate the “ball” slowly, moving your right hand from top to bottom, and then put your left hand to the top of the “ball”, and your right hand to the bottom.
Step 2
Grow and squeeze the ball as you spin it. Spread your arms farther apart, as if it were basketball, and then fold as if holding a tennis ball.
Step 3
Imagine throwing a ball of qi energy from one hand to another. Focus on the feeling of Qi energy, and then release it, as if throwing the ball away from you.
Goals and mission
Qigong breathing exercises to restore energy is the main purpose of maintaining the proper circulation of qi in the physical body, which ensures the health of the subtle body (soul). The modern rhythm of being, isolation from nature is unnatural, it requires huge overloads from the human body due to the fact that the Qi circulation is disturbed. This violation has adverse effects on the body and soul in the form of the following diseases and disorders:
- depression and chronic fatigue;
- stressful conditions;
- atony (weakening of activity) of internal organs;
- disorder of the cardiovascular system;
- spinal diseases;
- overweight;
- early aging
- harmful addictions (alcohol, tobacco smoking).
The mechanism of the beneficial effects of qigong practice is that the qi energy restores natural circulation. In the end, the symptoms of the diseases even out or completely disappear, the person looks much younger.
Qigong was primarily designed as an exercise to maintain people's health and reduce tension. It is practiced by people of all spiritual and religious beliefs. Although Qigong is based on Taoism, one of the main Eastern religions, there is no need to learn or believe in its philosophy in order to practice.
Can I do it on my own?
Improper performance of breathing exercises of tai chi-qigong will not bring benefits, will not lead to goals for which all this is being conceived. This is inaccessible to understanding, but it is noted: gymnastics brings faster and better results if you do this in groups, and not alone.
Qigong exercises are based on the following whales:
- breath;
- traffic;
- relaxation
- concentration.
Depending on the tasks, these components are combined in a certain way. And exercises of the highest order, which greatly affect the body, require the use of this entire complex.
For beginners
This is a simple qigong breathing exercises for beginners from five exercises. Exercises one and four are meditation postures that require you to be still and relax. Exercises two, three and four are movements that can be repeated as many times as you want. Try to repeat each exercise five times.
Wu chi belt
The position of wu-chi is the first and last exercise in this series. You also need to return to the position of wu-chi after completing each exercise. Stand straight, feet shoulder width apart, arms along the body. Bend your knees until you feel the thigh muscles are working. Gently pull the hips so that the lower part of the spine is straight and not curved as usual. Imagine that your legs sink into the ground, and the upper part of the head is carefully pressed to the roof, making the spine completely straight.
The most important thing when doing Tai Chi Qigong breathing exercises is to relax, both physically and mentally. Hold your position and take deep breaths, breathing out long and relaxed. Every time you breathe, try to relax every muscle. Try to keep your posture for five minutes. This can be difficult at first. You can start to tremble or feel suddenly hot or cold. This is normal at the beginning. Increase the time gradually, doing the exercise a little longer every day, until you can stand in this position for 10 minutes.
Opening and closing the chest
Slowly raise your hands to shoulder height with your palms down. Now turn your palms facing each other and spread your arms to the side. Then return your arms shoulder-width apart, then turn your palms face down and lower your arms back to the wu-chi position.
To coordinate your breathing, breathe in when your arms go up and apart, exhale when they move back and down. Do not spread your arms too wide.
The breath of the five gates
From the wu-chi position, turn your palms outward. Slowly lift to the sides with palms up. Gently pull out with your fingertips. Raise your arms as high as possible, and then raise your fingertips up above your head with your palms down. Now slowly lower your arms down the center line of the body. Repeat this several times as a continuous stream. To coordinate your breathing, inhale when your arms go up, exhale when they move back.
To complete the qigong breathing program, maintain your wu-chi position for several minutes. Keep your body, mind and breath relaxed. Imagine all the energy in your body gathering in your lower abdomen.
For weight loss
Qigong is an ancient Chinese system aimed at improving the body and mind.
Chinese-style healthy eating is a harmony of five tastes: sweet, bitter, salty, sour and spicy. According to those who practice qigong, there is no need to adhere to any restrictions. Over time, appetite will decrease, subject to regular training.
However, it is extremely important to exercise regularly. Otherwise, the effect of qigong will not. And although at first it is very difficult to discipline yourself, you just need to not give up.
Qigong exercises are a great variety, but it is not necessary to pursue all at once. Studying at home, it is important to perform each movement well, and already then you need to start a new one.
Qigong for weight loss can be built to get rid of many diseases. Belief in the vital energy of Qi is the cornerstone of this doctrine. There is a widespread theory that a person is a source of strength and energy.
Qigong not only increases body metabolism, but also reduces cravings for excess and unhealthy foods. The causes of overeating lie in imbalances in the mind and body. Usually the source of this imbalance is stress. Qigong alleviates stress and harmonizes the entire system in order to feel more balanced and actually crave foods that are most beneficial to the health of the body. Being overweight is a sign of imbalance.
Benefits
The benefits of effective Chinese qigong exercises for weight loss are as follows:
- effective fat removal;
- health improvement;
- increased vitality.
For qigong breathing exercises for weight loss, you need free clothes, a little free space in a well-ventilated room or outdoors in fine weather and some free time. This is all that is necessary in order to start practicing this gymnastic complex.
Qigong gymnastic complexes are divided into static exercises, exercises for balance, coordination and dynamic exercises.
To normalize weight, it is recommended to regularly perform exercises of Chinese qigong breathing exercises.
Frog Exercise
Reduces the feeling of hunger. You have to sit on a chair. Legs should be placed shoulder width 90 degrees from the body. Women should clench their left hand into a fist, and then “cover” it with their right. For men - the opposite.
Then you need to bend your arms so that your elbows rest on your knees. Put your head on clenched hands and try to relax as much muscle of the peritoneum as possible. Breathe deeply and slowly, the belly at the same time should be swollen, rounded, as if a ball filled with air.
Lotus
It speeds up the metabolism in the body. It is necessary to sit in the lotus position, close your eyes, concentrate on breathing. You should breathe deeply for at least 5 minutes until you feel that you are falling asleep. Gradually, the duration of the exercise increases to 15 minutes.
According to Chinese doctors, qigong for weight loss allows you to control weight without experiencing a constant feeling of hunger and fatigue from heavy exercise.
Contraindications to classes
Gymnastics is not recommended in the following cases:
- very large weight and obesity, when any action is almost impossible, since they only lead to deterioration;
- mental disorders;
- organic damage to the heart;
- blood diseases;
- infectious lesions of the musculoskeletal system;
- severe head injuries, spinal injuries.
It should be noted that even in these cases, qigong practice can have a positive effect, but it is carried out exclusively under the guidance and with the consent of the Master. Transfer in the course in these cases is possible only by the results of a preliminary individual interview.
Testimonials from past and current students show that qigong with a small amount of regular practice can have a strong effect on the mind, body, and spirit. They noted an increase in the general state of health and well-being, a decrease in the level of stress, and a more vivid and balanced outlook on the possibilities of life.