Elimination of deviations in mental and physiological reactions during qigong practice. Practical aspects of qigong practice

What are "deviations" that occur in qigong practitioners? The main goal of qigong classes is to prevent and treat diseases, improve health. Some of the beginners, not having mastered the basic principles and skills, show excessive haste in the transition to more complex exercises and impatience in achieving results. This can lead to various unpleasant sensations in the body, such as heaviness in the head, pressure in the forehead, numbness in the legs, expansion in the lower abdomen, cold or heat in the chest, back and other parts of the body, etc. This is accepted. call it "deviations". The practitioner of qigong must eliminate them himself or with the help of a qigong master (physician). Otherwise, damage to physical and mental health may be caused.

It should be noted that it is not qigong itself that is to blame for the appearance of "deviations", but the one who violates fundamental principles and installation of qigong.

The reasons for the appearance of "deviations" are manifold. The main ones are the following:

1. The choice of a technique without taking into account the characteristics of the body, the state of health, the nature of the disease, the balance of yin and yang.
2. Lack of constancy in classes, frequent change of methods.
3. Insufficient relaxation, "clamps" in different parts body, excessive mental tension.
4. Mistakes in the conduct of qi with the help of consciousness, leading to a violation of the circulation of qi in the system of channels and collaterals.
5. Fear in the event of hallucinations (figures of people, various paintings, objects, colors).
6. Fright when "plunging into a state of rest" caused by a loud sound, unexpected scream, etc. This may lead to a violation heart rate, the occurrence of anxiety, anxiety.
7. Unexpected irritation, anger, caused by some reasons during qigong exercises.
8. Violation of the principles of qigong, the prohibitions established for practicing qigong. For example, if you sweat after a workout and take a cold shower, you can feel very bad and even get sick.

What should I do if a "deviation" occurs during the qigong exercise?

"Deviations" usually do not occur if the basic principles of qigong and the requirements for doing the exercises correctly are followed. However, if deviations nevertheless occur, such as, for example, dizziness, fullness in the head, squeezing in the forehead, a feeling of heaviness in the crown, bloating and fullness in the lower abdomen, tightness in the chest, a feeling of anxiety, anxiety, and there is no specialist nearby who can provide help, you can give yourself first aid.

1. Stop exercising, try to find the reason that led to the "deviation", carry out partial or complete relaxation, proceed to perform taijiquan, shiduanjin or other dynamic exercises.
2. Pat with both hands from head to feet, combined with relaxation. Relax consistently those parts of the body where the patting occurs.
3. Rub the soles of the feet with the palms, mentally lower the qi into the soles. Do 300 rubbing movements daily.
4. In order to eliminate "deviations", useful cultural and entertainment activities and feasible physical labor are also needed. The psyche must receive positive emotions. It is useful to listen to pleasant light music, to avoid mental tension. In no case do not return to exercises that require concentration, attention. After some time, the "deviations" that have arisen will gradually weaken or disappear.

What should I do if there is a feeling of heaviness in the upper part of the head during the qigong exercise?

Some practitioners have a feeling that qi has collected in the crown of the head and presses on the person’s head, causing a “bursting” pain. This "deviation" is called "mountain Taishan presses on the crown of the head." The reason for it is excessively intense concentration. In this case, it is necessary to perform "relaxation along three lines", relaxation of individual parts of the body or relaxation of the whole body. Usually this is enough. But you can also, after relaxing with the middle fingers of both hands, lightly press on the temples, then here make one hundred circular movements clockwise. After that, perform light pressure with the middle fingers on the fengchi points (under the occipital bone 1 cun above the back border of hair growth) and massage them with clockwise movements (100 times).
Elimination with the help of a doctor: a doctor's tip thumb touches the baihui point (on the midline of the head, 7 cun and 5 cun from the front hairline), emits "external" qi, directing it down and making quick semi-circular rotational movements with the tip of the finger.

What should I do if there is a feeling of "gluing" in the forehead while doing qigong?

Sometimes some practitioners have the feeling that qi has collected in the forehead. It looks like a band-aid has been put on the forehead. Very unpleasant. In such cases, it is necessary to perform "relaxation along three lines." Usually this is enough to remove the "deviation".
Method of elimination with the help of a doctor: the doctor touches the yintan point (in the center of the distance between the beginning of the eyebrows above the bridge of the nose) with the tips of the thumbs, puts the palms and other fingers on the forehead from both sides. Then he moves his thumbs along the eyebrows to the temples, emits "external" qi, makes 10 circular rotational movements with the tips of the thumbs touching the temples, and returns them to the yin tang point. Repeat all over again 10 times. After that, with your thumbs, it is easy to rub the area under the eyeballs for 1 minute.

What should I do if I have a feeling of fullness in the Dan Tian area while doing qigong?

Some qigong practitioners feel that the qi has collected in the lower abdomen. On exhalation, a depression forms in the Dan Tian area, and on inhalation, the stomach inflates like a ball. This can go on all day long. An extremely unpleasant feeling.
It is eliminated as follows: with the tip of the middle finger of the right hand, it is easy to press on the stomach (1.3 cun below the navel). The movement of the finger should be directed downward, prompting the qi to also move downward. After a few minutes, there will be a feeling of qi moving down. Bloating and expansion in the abdomen will be relieved. A few more minutes of such a massage, and all discomfort will completely disappear.
Method of elimination with the help of a doctor: the doctor, with the thumbs and forefingers of both hands, pinches the abdominal muscle in its middle part on both sides of the navel at a distance of 5 cun (the length of the muscle is about 4 cun, diverges along an inclined line, forming an inverted trapezoid), produces radiation of "external "qi. Then the fingers move to the sides, stretching the muscle. After the sound (grumble) is heard, the bursting will weaken, the condition will return to normal.

What to do if there is a feeling of "bursting" in the spine?

Sometimes there is a feeling that qi has collected in the area of ​​the "big vertebra" (the seventh cervical vertebra), forming a tumor the size of a tennis ball. The remedy is to stand up straight, completely relax, shake your whole body slightly. After a few minutes, the "swelling" will begin to disappear.
How to eliminate with the help of a doctor: the doctor directs the middle finger to the vertebra (dazhui point) and up, emits "external" qi, then, grabbing the "tumor" with the index and middle fingers, pushes it up and down. Repeat several times.

What should I do if I have a burning sensation all over my body during qigong practice?

Sometimes there is a feeling that "a fiery ball wraps around the body", the fire spreads over the body Remedy after this feeling has appeared, you must immediately stop focusing your attention, do not try to cause any sensations, move on to relaxation and recreational gymnastics. The fiery ball should gradually disappear.
How to eliminate it with the help of a doctor: the doctor touches the “big vertebra” (dazhui point area) with the tips of the middle and index fingers, then, radiating “external” qi, runs his fingers down the spine. Repeat 8-10 times in a row.

What to do if during qigong practice there is pressure in the chest, it becomes difficult to breathe?

Some people involved in the "regulation of breathing" experience such "deviations" as dizziness, sparks in the eyes, squeezing and pain in the chest region, shortness of breath and difficulty in breathing. In this case, you should stop "regulating the breath" and start doing "natural breathing" and "walking breathing".

What should I do if my legs become numb while doing the qigong exercise in the "sitting with crossed legs" position?

Numbness of the legs when performing the exercise in this position is a common “deviation” among beginners. Sometimes not only the legs become numb, but the whole body. For a few minutes it is impossible to get up. to any serious consequences numbness does not lead, but these sensations are rather unpleasant.
Remedy: help straighten your legs with your hands, sit down, hanging your legs; massage the legs with both hands, starting from the shins and moving towards the feet. After 2-3 minutes, the numbness should disappear.

What should I do if I feel anxious while doing qigong exercise?

The state of anxiety, confusion and fright often arises under the influence of unexpected external interference in those who have not yet mastered the technique of concentration and immersion in a state of calm and are trying to do it with excessive tension.
The way to eliminate it is to perform "standing like a pillar", not concentrating on any parts of the body, but evoking pleasant pictures in memory. For example, you can imagine flowers, the sea, beautiful trees, a forest, remember pleasant episodes in life, etc. After a while, unpleasant sensations will weaken or completely disappear.

What should I do if the tongue becomes stiff during the qigong exercise?

Some practitioners show ingenuity, while violating the principles of qigong, which leads to adverse consequences. For example, one of the practitioners, having read in a book on qigong that thanks to touching the upper palate with the tip of the tongue, the "wonderful" meridians of ren and du are connected, he began to constantly keep the tip of the tongue on the upper palate. As a result, his lingual nerve became "numb" and it became difficult to speak.
Method of elimination: with the middle fingers of both hands, perform a light massage of the jiache point (anterior and upward from the angle of the lower jaw, where the depression is palpated) for 3 minutes. After about 15 sessions of such a massage, the tongue will gradually "thaw".
Method of elimination with the help of a doctor: the doctor makes a light massage (several dozen movements) of chengqi points (under the pupil in the middle of the lower edge of the orbit), ditsang (outward from the corner of the mouth by 1 cm, on a vertical line from the pupil), jiache and xinshu (at the level the gap between the spinous processes of the V and VI thoracic vertebrae, to the side by 1.5 cun), simultaneously emitting "external qi".

What should I do if there is a “loss of control” while doing a qigong exercise?

Some people who practice static qigong experience a slight trembling of the head and even of the whole body. This is normal. However, sometimes the jitter becomes very strong, uncontrollable. This is "deviation".
Remedy: if the trembling cannot be stopped, then the exercise should be stopped, light physical labor or some other useful and pleasant activity should be done. After some time, resume the exercise.
Method of elimination with the help of a doctor: make a light massage of the points dazhui (between the spinous processes of the VII cervical and I thoracic vertebrae), quchi (in the middle of the distance between the lateral epimuscle and the radial end of the fold of the elbow bend), hegu (between the I and II metacarpal bones, closer to in the middle of the II metacarpal bone in the fossa), and jianjing (in the middle of the distance from the midline of the back, at the level of the gap between the spinous processes of the VII cervical and I thoracic vertebrae to the tubercle of the humerus), producing the emission of "external" qi.

What to do if a drowsy state occurs during the exercise?

Some people involved in the exercise in a sitting or lying position fall into a drowsy state, fall asleep and even snore. There is no need to be afraid and worry about this.
Remedy: 1) fall asleep calmly, and after waking up, having gained strength, continue the exercise; 2) during the exercise, do not close your eyes completely, maintain contact with the outside world; 3) perform "standing like a pillar".

What should I do if there is a sharp movement of qi during the qigong exercise?

Some people who practice qigong in a sitting position have a feeling that “qi is rapidly rising up”, when exhaling, the flow of qi exits through the mouth, and when inhaling, it rushes to the dan tian area (lower abdomen). It causes palpitations, anxiety, discomfort.
Remedy: stop the exercise, sit down normally, breathe naturally, freely. Gradually the state is normalized.
Method of elimination with the help of a doctor: the doctor presses the jianjing points 36 times with both hands. Then he puts his right hand on the dazhui point and runs it down the spine, emitting "external" qi.

What should I do if during the qigong exercise there is a feeling of cold and heat in the back and chest?

A small number of those who practice qigong in a sitting position feel intense heat or intense cold in the back and chest.
Remedy: if you feel cold, immediately stop the exercise, wash your face hot water. Soak your hands and feet in hot water for a while. If there is a fever, raise your hands with your palms up to the level of the eyebrows, then, turning your palms over, lower your hands, while exhaling, pronouncing the syllable "ha".

What should I do if a strong sexual desire arises during the qigong exercise?

Some men have a strong sexual desire while concentrating on the Dan Tian area. Some consider this to be a good thing and even seek to encourage it. However, this is completely false. Stimulation of this kind of sensations can be harmful to health.
Remedy: having felt the emergence of a sexual impulse, you must immediately stop the exercise, take a free sitting position and focus on the yongquan points (in the center of the sole, in the fossa between the II and III metatarsal bones at the level of 2/5 of the distance from the end of the second finger to the back of the heel ).
Method of elimination with the help of a doctor: with the thumbs and middle fingers of both hands, the doctor presses on the laogong points (in the middle of the palm between the III and IV metacarpal bones of the palms) and hegu, then emits "external" qi.

Qigong and life N 3 (1991)

"Deviations" during qigong practice

I. DEFINITION OF "DEVIATIONS"

"Deviations" - phenomena that lead to loss of self-control, the emergence of mental and physical discomfort and prevent normal life.

"Deviations" is the problem that qigong practitioners first encounter during practice and even before it begins, and that causes them the greatest concern. In many cases, this is due to the fact that they hear from others a variety of stories about how, as a result of errors in the performance of certain exercises, certain problems can arise, expressed, for example, in the appearance of a feeling of suffocation, bloating, headaches, uncontrollable body movements and even nervous disorders. Such phenomena do occur in qigong, but not often, and nervous disorders ("madness") are very rare. It is enough to understand the essence of the exercise or complex before the start of classes and then train, following the rules and not forgetting about gradualness. Then the possibility of even the slightest "deviations" will be minimized. Many ask the question: "Since all more people encounters “deviations” during classes, is this not expected in the future for me too?” As a result, they soon really have “deviations”. Why is this happening? The reason is that almost all of them start classes with a sense of fear of a possible “deviation”, which during classes prevents relaxation and immersion in a “state of rest”, and when faced with unusual sensations, they are immediately frightened and lost, being sure (sometimes with the “help” of others) that these are “deviations”. They lose sleep and appetite, are in constant tension, which often leads to the appearance of real "deviations". People with such a psychological attitude should first of all get rid of fear, imbued with the belief that there are no "deviations" in qigong, and if they and arise, then there is nothing dangerous in this. Such phenomena are easily eliminated, which instills even more confidence in the possibility of mastering qigong, confidence, which is an important guarantee of success. Therefore, I believe that at least a certain part of the "deviations" arise precisely in connection with psychological factors and, strictly speaking, they cannot be classified as proper "deviations".

II. MAJOR CAUSES OF "DEVIATIONS"

1) The choice of methodology without taking into account the individual characteristics of the body, physical condition person.

2) permanent shift techniques, lack of an experienced mentor.

3) Lack of proper preparation for the lesson (body warm-up), incorrect posture.

4) Arbitrary attempts to "lead qi" with the help of "thought", violating the patterns of qi movement through energy channels.

5) Feelings of fear and confusion that arise when various visions appear during the exercise: silhouettes of people, strange creatures, objects, paintings, colored spots. Such a reaction can lead to such a kind of "deviations" as "crazy".

6) Incorrect implementation of the "concentration of thought" technique, non-observance of the principle "as if to concentrate and as if not." Due to excessive concentration, such "deviations" as headaches, dizziness, "swelling" of the head, spontaneous release of "internal qi" may occur.

7) External interference. As a result of fear, caused, for example, by an unexpected sharp sound, there may be a violation of the circulation of qi, the heart rhythm.

8) Trusting the opinion of people who do not have experience in qigong, when "deviations" are taken as positive manifestations and efforts are made to develop them. This leads to aggravation of "deviations".

9) Violation of prohibitions, non-observance of the principles of performing exercises and inattention to notes are the most banal reasons.

10) A feeling of fear of "deviations", which most often occur in those who start classes with this feeling.

Generally speaking, the occurrence of "deviations" is always due to a superficial understanding of the principles of performing exercises and ignoring the notes to them. Therefore, during classes, do not lose sight of any of the reasons that can cause the appearance of "deviations". The feeling of fear of the appearance of "deviations" should not be an obstacle to the practice of qigong, just as one should not give up on achieving any goal due to accidental failure.

III. PREVENTION AND CORRECTION OF "DEVIATIONS"

1. Ways to prevent "deviations"

a) The trainee must have a fairly accurate and complete understanding of qigong, master it, relying on a scientific approach, thoroughly study the theoretical aspect of the chosen method, not try to act in a hurry,

b) You should not try to put unskilled experiments in order to clarify incomprehensible questions, and even more so you should not give frivolous advice to others.

c) Observe the principle of gradualness, move step by step in accordance with the principles of the chosen methodology, avoiding running ahead and breaking the sequence.

d) Do not force the appearance of "feeling qi". Do not be afraid of some specific sensations.

e) Maintain high spirits, do not engage in a state of excessive joy, great sadness, depression and fear.

f) Strengthen the opinion that compliance with methodological requirements is a reliable guarantee against the occurrence of "deviations".

2. Ways to correct "deviations"

a) Way to relax. Sit quietly or lie down on a bed or bench, relax all your muscles and exhale at the same time. Then slowly switch "thought" to any external object: a crane, an animal, a car, passers-by. If the condition does not improve, repeat the procedure several times.

b) The method of patting. In order to eliminate the stagnation of qi, "cleansing" the energy channels, restoring the balance of yin and yang, pat your palms from top to bottom from the head to the hips or along the energy channels.

c) Method of massaging. Massage (press) with your fingers the bai-hui, taiyang, dazhui, shanzhong, mingmen, huiyin, yongquan, hegu, neiguan, jian-jing and others points.

d) The method of dynamic daoyin. Stand freely, arms lowered along the torso. Relax the whole body, and then extend your arms in front of you and throw your legs forward. You can do some gymnastic exercises or dance.

e) Medical method. Take appropriate Chinese or European medicines.

3. Some typical "deviations" and ways to correct them

1) Chaotic movement of qi in dan tian (lower abdomen)

Deviation symptoms. The area of ​​the Dan Tian swells sharply, the "internal Qi" in the Dan Tian randomly and sharply moves in the vertical plane, when the "thought is concentrated" on the Dan Tian, ​​the symptom intensifies, there is a feeling of tightness in the chest, and the stomach swells even more. Correction methods

a) Within 5 minutes, with frequent strokes of the finger, act on the shanzhong point, then press it with the tip of your finger and perform three rotational movement around this point clockwise and counterclockwise. Movements should be intense and fast.

b) As described above, act on both points of yongquan.

c) Press the thumb on the shanzhong point and move it 9 times from the shanzhong point to the dan tian (up to the pubic bone).

d) With the thumbs and forefingers of both hands, pinch the middle part of the muscles located closer to the sides below the navel. Stretch them out to the sides with force and release immediately, which should cause a dull gurgling sound.

e) Correct the set for quick mastery of the technique.

2) "Leakage" of qi through the anus and urethra

Deviation symptoms. There is a steady sensation of qi exiting through the anus or urethra. In the first case, this resembles the release of gases, in the second - it manifests itself in spontaneous ejaculation. This type of "deviation" should not be confused with the possible increase in intestinal gas and spontaneous ejaculation in beginners.

Correction methods

a) If the described symptoms occur, the person performing the correction procedure should squeeze the area of ​​the Huiyin point of the victim.

b) Then press with one finger on the Huiyin point, let the commander relax the perineum and perform three rotational movements clockwise and counterclockwise with your finger.

c) In a similar way, the massage of the Shen Que point is carried out,

d) Performing the procedure, having collected qi in the palm of his hand, imposes it on the area of ​​the victim's weilui point and performs 36 massaging rotations clockwise and 36 rotations in the opposite direction.

e) With the thumbs and middle fingers of both hands, alternately pinch the hegu points for one minute, and then for the same time the laogong points on the patient’s hands.

3) Uncontrolled body movements

Deviation symptoms. The whole body or part of it begins to swing back and forth or left and right. In addition, there may be continuous trembling in the hands and feet. Correction methods

a) Mentally say the formula: "I'm finishing my classes, I must stop." At the same time, visualize the "inner qi" from the dan tian moving down the front surfaces of the legs to the yongquan points. Hold your attention on these points for 1 minute.

b) Tap the jianjing point 3 times with your finger, hold this point once with your thumb and forefinger.

c) Lightly tap the baihui point on the victim's body with your finger. Give him the command to focus on this point.

d) Trembling can also be eliminated by tapping the finger three times on the point of dazhui, quchi, hegu on the body of the victim.

4) Swelling of the head

(Symptoms of "deviation". First there is a feeling of tension in the back, turning into a painful "swelling" of the head, and sometimes - in a steady swelling and numbness of the face. Methods of correction

a) Visualize the qi from the front moving down the front of the body and returning to the dan tian. The head must be empty. You can also lightly focus on the central areas of the feet.

b) During a headache, rub your face with both hands. Hand movements should be directed from top to bottom.

c) Have someone tap the dazhui, baihui, shanzhong, and both yongquan points with their finger.

5) Excessive strengthening of yang

(Symptoms of "deviation". During the "concentration of thought" on the dan tian (below the navel), heat and bloating are felt, especially in its lower part. In addition, there is a strong, stable erection of the penis and there may be a strong urge to ejaculate.

Correction methods

a) Focus on the perineum, relax the anus.

b) Press the thumb on the zhongchun point.

c) Mentally direct the qi down to the central area of ​​the feet.

6) Chills, feeling cold

(Symptoms of "deviation". After classes, there is a strong chill in the whole body, accompanied by incessant trembling. Methods of correction

a) Mentally evoke warmth in the palms (if you can’t, you can rub your palms). With the palm of the right hand, 160 pats are performed on the area of ​​the neiguan point on the left hand (it is located approximately 7 cm above the horizontal lines at the base of the hand, on the line between the two tendons). Then change hands.

b) After that, 360 times with rubbing movements of the palms, act on the zusanli points (they are located approximately 10 cm below the kneecaps in the middle of the outer side of the calves).

c) Focus on the mingmen point for 30 minutes.

7) "Dementation"

Deviation symptoms. During classes, strange creatures, monsters begin to appear. Clouding of consciousness occurs, outbreaks of rabies occur; the condition is fraught with development into a mental illness.

Correction methods

a) Stop the exercise, pat the limbs, mingmen and qi-meng points with your hands, press the fingers on the yongquan, shenque, neiguan points.

b) Acupuncture and massage.

c) When visions arise, say the following phrase to yourself: "I did not see anything terrible, this vision disappears by itself."

d) Exhale and stretch the tip of the tongue forward - the visions will disappear.

e) If you lose the ability to self-control, you should contact qualified medical professionals.

The symptoms of "madness" during qigong practice should in no case be confused with the condition preceding the manifestation of "special abilities".

Qigong and Life N 2 (1994)

I often remind my students that every action must be done through understanding its essence. Of course, when a person is just starting to learn qigong for beginners, it is quite acceptable if he concentrates only on the technique of performing the exercises. He needs to learn how to move and breathe correctly during practice.

Qigong is a conscious practice

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

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

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

We must fill every movement with ourselves, be present “here and now”. This is how you can feel the movement of qi energy through the body. When you feel qi in yourself, many movements will start to happen by themselves, and the sequence of exercises will be remembered without much difficulty. Therefore, do not strive to memorize a lot at once, but rather concentrate on your feelings during practice. Qigong for beginners will benefit even if you manage to comprehend and feel only two or three movements from the bundle. Learn to listen to yourself, to your heart.

Qigong is the key to success in constancy!

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

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

How to practice qigong with online video tutorials?

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

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

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Don't Compromise Your Age

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

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

1. The main secret of success in the practice of Qigong is diligence and regularity, so do better a little, but every day - folk wisdom says "a drop wears away a stone."
2. Increase the duration of classes gradually and carefully. Qigong is not a sport - do not do it to achieve records; secondly, half an hour of classes with immersion in a state of rest is better than 3 hours of standing in vain.
3. It is dangerous to study without a teacher from books - the practice of Qigong is like a journey where a guide is needed. Also, an adept needs a teacher who himself has passed this route and can lead through the labyrinths of a difficult path. Books are a great help, but only after you have learned the basics of Qigong with the help of a teacher.
4. The most favorable time of the day for Qigong practice is from 5 am to 7 am, from 11 am to 1 pm, 5 pm to 7 pm and from 11 pm to 1 am. If it is not possible to shoot at this time, then any time in 20-40 minutes. before meals and 1-2 hours after meals.
5. You need to practice early in the morning - facing east, at noon - facing south, at sunset - to the west, at midnight - to the north.
6. You can do it anywhere, but the most favorable - in the fresh air. A good effect is achieved if the lesson takes place in a forest, park, mountains, square, etc.
7. Suitable for any clothing that does not restrict movement, without tight belts. Preferably from natural material: cotton, wool, linen, silk, etc. In cool weather, you should dress warmly. At the same time, hardening does not matter - the cold prevents you from relaxing and entering the state of QIGONG.
8. Qigong is a way of life - therefore, a state of calm, relaxation and tranquility should be present in everyday life, and not just during practice. The practice of Qigong should not isolate us, but on the contrary, help us become more sociable in everyday life.
9. In nutrition, avoid extremes - because one of the principles of Taoism says: "Do not allow excess, and do not allow lack." Any extremes are dangerous - you can’t exhaust yourself with starvation diets, you can’t overeat and slag the body. Food must be balanced; you also need to take into account factors such as climate, nature of work, living conditions.
10. The above principle of TAOSISM applies to any area of ​​the practitioner's life, including his sex life. The difficulty of this issue is that it is impossible to build any framework and standards here. And, in my opinion, the concept of "ZZYZHAN"-NATURALITY can be optimal.
11. It is not allowed to engage immediately after sexual intercourse. Old traditions recommend taking a break for a day after intercourse.
12. During Qigong practice, the whole body is saturated with Qi vital energy, and all body juices, such as urine, saliva, semen, etc., are also saturated with this energy. Therefore, during and after practice, one should not spit, go to the toilet. It is recommended to empty before use bladder and, if necessary, the intestines. You can go to the toilet only half an hour after class.
13. Qigong rules do not recommend practicing Qigong after hard physical work - if you are tired, you can rest, even sleep, have a snack, and after half an hour you can start training.
14. Also during psycho-emotional disorders, when you are angry, upset, shocked, you need time to calm down.
15. You should not practice during a thunderstorm, hurricane, when the weather changes dramatically. It is believed that then "restless Qi" penetrates the body.
16. You can not practice if a person is hungry, in such cases it is recommended to drink a cup of milk, kefir, soy milk or tea with dates or raisins. In a word, have a light snack, then proceed to classes. Obviously, you should not do it with a full stomach either. Before classes, the practitioner should be in such a state: on the one hand, not to feel hungry, on the other hand, not to feel heaviness in the stomach.
17. "The one who sleeps a lot will not become a yogi, the one who does not sleep at all will not become a yogi either," says an ancient Indian proverb. Excessive sleep increases the heat in the body, lack of sleep depletes the body. Qigong practice calms nervous system, relaxes the body; and one of the signs of successful practice will be that you wake up easily, rested and refreshed.
18. Women during menstruation rest, or exercise, not including exercises on the lower centers.

Asian gymnastics for inner harmony
Getting rid of stress and re-energizing life - these are the goals of Asian gymnastics. Through a combination of movement, breathing and the power of imagination, you can not only get rid of stress, but also harmonize body and soul.

Life in balance

Asian Gymnastics is a concept for working people that includes elements of traditional Chinese medicine superimposed on people's modern professional lives. The more vital energy a person has, the healthier, more balanced and happier he is. Only if we have enough energy can we think clearly and act correctly.
Try this gym. Introduce qigong and traditional Chinese food into your daily life. You will quickly notice that your well-being will improve significantly.

Qigong: a Far Eastern way of relaxation

The stressful daily life usually leaves us little time to recover our strength and energy. It becomes all the more important that we can find an island of rest for ourselves in order to strengthen our energies and restore inner balance.
What can you do to relax properly? How can you improve physical fitness without completely restructuring your usual lifestyle?
Qigong is a combination of meditative relaxation, exercise and breathing techniques, and a proven method that brings mind and body into harmony. Qigong in translation means “work on vital energy” or “care for vital energy”. The process of movement during exercises implies predetermined, smooth movements of the arms and legs, which are not associated with muscular efforts. Exercise promotes internal concentration, restores the energy of the body and leads to harmony in the human body. Qigong allows you to gently get rid of overexertion and activates the body's self-healing powers. The stagnant life energy of Chi starts to move again.

Chi - life force

Chi is a multi-valued concept that can have different meanings: air, steam, breath, wind, strength and vitality. In Chinese medicine and philosophy, Chi denotes the cosmic forces that are present in all natural phenomena. Chi is found in everything natural, as well as in the air we breathe (heavenly Chi) and the food we eat (earthly Chi). Man has his energy Chi. This vital energy flows through the human body along certain meridians. By stimulating certain zones, the so-called acupuncture points, it is possible to positive influence on the energy meridians and organs of the human body. Diseases appear when an imbalance of Chi energy occurs in the human body. Health-promoting Qigong exercises regulate the flow of Chi energy and can help to purposefully change it, as well as remove internal blockages.

Qigong - power from the center

Chi energy is concentrated in certain centers of the body, from which human organs are nourished. The three main centers of Chi energy (also called danitan) are located in different areas of the body: the upper danitan is located between the eyebrows, the middle danitan is located in the chest at the height of the heart, and the lower danitan is located two centimeters below the navel in the abdomen.

Qigong affects the human body on three levels: bodily, energetic and spiritual.
Body level: with the help of circular, slow movements, muscles, joints and tendons are trained, as well as general flexibility. Calm breathing and movements lead to relaxation and restoration of harmony in the whole body. In addition, qigong improves coordination, sensation own body and also improves posture.
Energy level: By controlling the flow of Chi energy, blockages in the body can be gently lifted. Chi stimulates the meridians and releases new life energy.
Spiritual level: Qigong improves concentration, attention, and clarity of thought. Spiritual performance improves, a person calms down, and becomes open to new thoughts and experiences.

Origin and Development of Qigong

Qigong is the foundation of traditional Chinese medicine and has been practiced in China for over 2,000 years. According to traditional Chinese medicine, the harmony of soul and body contributes to the correct flow of Chi energy, which has a beneficial effect on human health and well-being.
How Qigong originated has not yet been clarified. Qigong is associated both with traditional martial arts (Wushu), which were practiced in monasteries to strengthen the spirit and improve the body, and Chinese medicine. The first mention of exercises that have a beneficial effect on human health was found in the book of the yellow king Hua G Di, the first Chinese medicine book. It was written in 500-300 thousand years before the birth of Christ.
A few decades ago in Germany, Qigong was known only to a few, now these exercises are gaining more and more popularity, which is growing every year. This phenomenon is also due to the fact that traditional Chinese medicine began to be used as an adjunctive therapy in classical European medicine. Qigong is recognized by doctors as a method to get rid of stress.

Fundamentals and Preparation: Essential Questions

Who is Qigong for?

If you have very little free time due to workload, you can create pauses for yourself with the help of Qigong. active rest- whether it's a lunch break, during work or on the way to negotiations. Qigong is ideal for quickly restoring energy, strengthening the body and increasing efficiency with the right exercises.

How to prepare for exercise?

Find a room or place where you can exercise in peace. You shouldn't be distracted. Make sure that there is fresh air in the room if you are not exercising outside. Inhale calmly and exhale several times. Find your inner peace, get rid of negative thoughts, you must smile inside. Do the exercises slowly, let the energy flow After doing the exercises, concentrate your Chi energy. Adopt a natural, correct posture.
Your spine should be extended.
Bend your knees slightly when standing.
Keep your head straight.
Tuck your chin in slightly.
The tip of the tongue touches the upper palate.
Shoulders should not be tense or pulled up.
Focus on the Lao Gong point in the center of the palm and the Yong Quan point on the soles of the feet.
Breathe deeply, calmly and evenly.
You must perform the exercises smoothly and slowly. When performing exercises, make sure they are correct, your posture should be even.

Should I turn on music while exercising?
At your discretion, you can exercise with or without music. If you are doing the exercises outside, then let your music be natural sounds, as it is extremely important to listen to it. For some, it is more convenient to do the exercises in complete silence, completely disconnected from the outside world. However, light background music can promote mental relaxation, especially if you are doing Feng Shui elements that activate energy flows.
What is the best time of day to do Qigong?
There are different opinions on this matter. But, it is best to do Qigong in the early morning (6.30 am), when the air is fresh and it is still relatively quiet outside, or in the evening (from 5 pm). When to practice Qigong is up to you, depending on your workload. Working people, as mentioned, can practice qigong in the morning or evening, or during work breaks. It is extremely important that the exercises are regular. The regularity of classes increases their effectiveness.
How long should one course of exercise last?
The duration of one course of exercises depends on your needs. Focus on the recommendations given for a particular exercise. Qigong exercises can be effective even if you practice only ten minutes a day.

Can you feel Chi energy?

The sensations of Chi energy are ambiguous and difficult to describe. Some feel warmth or tingling in their fingertips. Others feel a magnetic field or air flow between their hands. Try to feel it yourself and pass the test on the sensation of Chi energy.
Is it possible to combine different exercises with each other?
There are a number of exercises that should be performed in a certain sequence. The exercises presented in this article are selected so that you can perform them in any order and combine them with each other at your discretion.

What is the best age to practice Qigong?

Qigong can be practiced by children, teenagers, and the elderly. The principle of Qigong is that the exercises should be performed slowly. The concept of the exercises is designed in such a way that they do not put excessive stress on the muscles and joints. Don't worry if you can't do deep cross-knee squats, just think that you can.

When should Qigong be abandoned?

Qigong is not suitable for people with severe mobility limitations. Qigong should not be practiced after surgical interventions, during pregnancy, when taking blood pressure lowering drugs, when you are very tired, when you feel unwell, and also when you have a strong heat. If you are in doubt about whether you should practice Qigong, consult your doctor.

Should you watch your breath?

You should breathe naturally, inhale through your nose and exhale through your mouth. Breathe calmly, smoothly and evenly. Breathing should be even, like a stream. When breathing from the belly, the abdominal wall should rise, the air flow should calmly and concentratedly flow to the abdominal cavity.

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Qigong is an effective method of strengthening and healing the body, including special breathing techniques, physical exercise and meditation. The ancient Chinese practice is aimed at awakening and regulating qi energy - the life force that harmonizes the psycho-physiological state of a person. Qigong not only helps to improve well-being and cure various diseases, but is also one of the methods of dealing with extra pounds. Currently, the ancient Chinese technique is actively used for weight loss.

Regular qigong training for weight loss allows you to achieve a well-coordinated work of internal organs, good blood circulation and a stable emotional state. Together, this allows you to quickly lose extra pounds. Benefits of qigong for weight loss:

1. Enrichment of blood with oxygen. This leads to a muted feeling of hunger, a clear state of mind.
2. Removal of emotional stress. The Qigong health system is an effective means of dealing with stress, which often causes overeating. In addition, regular exercise helps to develop stress resistance.
3. Relaxation. In a modern person who does not play sports, muscles are often clamped, blocks appear in the body. All this leads to stagnation in the body and disease. Getting rid of them improves well-being, allows you to get more pleasure from life, which also helps reduce appetite and makes it possible to switch to other things.
4. regulation of metabolism. Exercise stress enhances blood circulation, stimulates the absorption of useful substances from food by the organs. All this improves metabolism and leads to weight loss.
5. appearance of tone. Qigong helps restore strength, gives energy and improves mood, which is necessary to lose weight quickly and correctly.

Qigong masters recommend doing self-massage in combination with breathing exercises for weight loss, which activates cells, speeds up metabolism and improves skin tone. Technical side massage consists in a strong and energetic "tapping" of the body - starting from the shoulders and ending with the feet. So, according to Chinese philosophy, qi energy penetrates even into the most remote "areas" of the body.

In qigong, there are many types of breathing that are used to solve various problems of the body and treat diseases. It is central to the exercises of ancient Chinese practice. To get rid of excess weight, it is important for beginners to learn how to breathe correctly and deeply with the stomach, because the effect of losing weight depends on it. You need to practice breathing techniques not only during exercise, but also in combination with food intake:

Before meals(for a few minutes). First you need to focus on deep abdominal breathing - tension will go away from this, the internal organs will receive a little massage. Put your hands on your stomach, take slow, calm breaths in and out, feel how your muscles relax and tense. Breathe for one and a half minutes. Then proceed to quick qigong breathing - exhale sharply, trying to push all the air out of the stomach. Speed ​​up as much as possible. Don't think about inhaling, it will happen by itself. The duration of such breathing for weight loss is half a minute. Breathing qigong before meals accelerates metabolism, saturates the stomach muscles with oxygen, which contributes to improved digestion of food.

After meal(after a few minutes). Place your palms on your stomach at stomach level. Breathing calmly, stroke it clockwise 50 to 100 times. A little self-massage will facilitate the process of digestion, which will contribute to weight loss.

The result of doing qigong for weight loss is not only a slim and beautiful figure, but also many others. beneficial changes that occur on the physical and emotional levels. Practitioners of weight loss with the help of exercises of the ancient Chinese technique note that after classes the tone increases, strength is restored, the muscles of the body relax, and health improves. In addition, qigong helps to reduce stress, gain calmness and self-confidence.

Weight loss with qigong is carried out thanks to a set of three exercises called "jianfei", which literally translates as "lose fat." The use of these techniques not only during the period of getting rid of extra pounds, but also after, allows you to maintain a healthy body and a slender figure for many years. It is very important to follow correct execution exercise qigong weight loss technique to see a good effect.

Exercise frog for weight loss helps reduce appetite, improves body tone. Technique: Sit on a chair so that your legs are bent at a right angle, spread your knees shoulder-width apart (or take the lotus position). Women need to clench their left hand into a fist, and grab it with their right palm. Men are the opposite. Put your elbows on your knees, press your forehead against your fist and relax your head. “Release” the muscles of the abdominal cavity as much as possible. Breathe slowly and deeply for 15 minutes. You need to repeat the exercise 3 times a day.

1. Find a quiet and peaceful place to practice the "frog" for weight loss;
2. Maintain a relaxed and natural body position during the qigong exercise;
3. Use exclusively abdominal breathing, do not pinch or expand the chest;
4. Ventilate the room before practicing qigong for weight loss;
5. Experts do not recommend doing Chinese gymnastics during menstruation.

The qigong wave exercise reduces the feeling of hunger, helps to burn fat more actively and get rid of negative consequences reducing calories in the diet (weakness, dizziness). Wave gymnastics is performed lying down, feet pressed to the floor, knees bent at an angle of 90 degrees. One palm rests on the stomach, the other on the chest. While inhaling deeply, expand the chest and draw in the stomach, and while exhaling, vice versa.

At first, this exercise may not work out correctly, so you need to perform it as consciously as possible. Repeat at least 20 times.

1. Do not speed up or slow down your breathing on purpose, breathe as naturally as possible;
2. If discomfort, tightness appear during the exercise, stop qigong gymnastics and take a break for several days;
3. Limit your food intake to benefit from the wave technique.

Lotus exercise for weight loss helps fight fatigue, stress, depression, and normalizes metabolism. By doing this qigong technique in the evening, you can achieve a good healthy and restful sleep. First, sit in the lotus position, make sure that the body is comfortable. Close your eyes, relax as much as possible. Begin to breathe calmly, deeply and measuredly until a feeling of light drowsiness appears. For beginners, 5 minutes of exercise will be enough, but it is gradually desirable to increase the time to a quarter of an hour.

1. Keep the position relaxed and natural;
2. Control your breathing;
3. If you cannot sit in the lotus position, do the lotus qigong technique in a chair without supporting your back;
4. Let fresh air into the room by ventilating the room well before exercising for weight loss.

The qigong program is great for people of all ages to lose weight, if there are no contraindications. It also doesn't matter the level. physical training, most of the exercises can be done in a simplified version.

The main stages of the qigong program:

1. Formation of proper deep breathing, activation of digestion, improvement of metabolism.
2. The development of the muscles of the abdominal cavity due to special exercises breathing exercises.
3. Strengthening muscles, the appearance of flexibility, activation of a constant active metabolism.

• a serious condition in which the performance of any action leads to a deterioration in the condition;
• borderline mental states;
• infections of the musculoskeletal system;
• blood diseases;
• serious mental disorders;
• traumatic brain injury;
• damage to the heart of an organic type;
• neuroinfections;
• body image disorders.

Temporary bans on gymnastics:

• regular intake of medications;
• severe physical fatigue;
• high and low body temperature;
• the period after operations;
• internal bleeding;
• hypothermia, overheating;
• strong physical exertion in sports or work;
• sauna (it is recommended to exercise 4 hours before or 8 hours after);
• full stomach.

Qigong as a way to lose weight will not give a good effect if you do not adjust your diet. During the period of regular gymnastics, it is advisable to give up coffee, alcohol, cigarettes. Any drinks should be replaced with filtered or spring water. Qigong masters recommend following a vegetarian diet, giving up meat in favor of other protein-containing foods. Ancient Chinese teaching suggests a healthy diet with a balance of five tastes - sweet, bitter, salty, spicy, sour.

The last meal should take place 4 hours before bedtime, and a set of exercises is carried out no earlier than 40 minutes after eating. In qigong there are no strict rules regarding the diet, but it would be preferable to give up too salty, fried, fatty, and flour products. Massage of the auricle for several minutes will help control appetite in conditions of reduced calorie content of dishes.

For beginners, it is extremely important to correctly perform the movements of gymnastics and repeat the static postures of qigong. Help in this video lessons, which clearly shows the position of the body during the lesson and proper breathing. Many coaches post instructional videos for free. See below a 15-minute qigong complex for longevity and health, as well as the correct breathing technique of gymnastics from Lana Anatole.

The advantage of qigong is that you can do just 15 minutes a day and feel great. The video lesson details each step of the exercise, explains how to breathe correctly. Doing qigong in the morning, you will get energy for the whole day, improve your well-being, and after a period of regular daily practice, you will gain self-confidence and feel positive changes in your body.

In the qigong video with Lana Anatole, you will not only learn the correct breathing technique for weight loss, but also learn theoretical basis teachings. An experienced instructor reveals the secrets of his skills, shows the correct body positions and describes in detail the sensations that should be experienced during the exercises. Practice qigong breathing exercises for weight loss with Lana Anatole and join the art of ancient Chinese practice.

Elizabeth, 29 years old: “I didn’t think that you could lose weight with correct breathing and a slight restriction in the diet, but this is true! I learned about the technique on my favorite forum, then I read reviews about Chinese qigong gymnastics and decided to try it. I was engaged in exercises 4 times a week for a month - and there really is a result, albeit a small one. I managed to lose 3 kilos without particularly straining and almost without limiting myself in food. ”

Inna, 36 years old: “I have long been fond of oriental trends and practices. I learned about qigong after watching a lecture by Alex Anatole, then I found information about a set of exercises for weight loss. I was interested in this, because in a year I gained a few extra kilos. I didn’t change anything in my diet, as I have been a vegetarian for many years. I practiced qigong for weight loss every day, after a month I noticed an improvement in well-being, lightness, some inner peace. I lost 8 kg during this period and continue to do so far. ”

Elena, 32 years old: “After giving birth, she recovered greatly and did not find a place for herself. With a child, it was not possible to go to the gym, and at home you can’t jump under active video lessons. Then I found out about simple exercises qigong for weight loss and, of course, pecked at the fact that almost nothing needs to be done - just sit and breathe. As recommended, I reduced the number of calories, practiced daily and carefully monitored the correct execution. The effect pleased me - minus 5 kilograms in 2 weeks. ”

What is qigong

Qigong is a Chinese breathing technique, combined with certain movement exercises, based on the management and distribution of a person's internal bioenergy (qi). The Chinese believe that all diseases and problems of the body (including excess weight) are due to the fact that qi flows through the body incorrectly. Heal, improve well-being and emotional condition, as well as get rid of the problems of excess weight, you can use the regulation of qi. By directing it along the right path, you will fill the part of the body that needs healing with life-giving energy, remove “dirty” energy from it and fill it with life-giving energy. This is the essence of qigong - this is the management of the energy of the body.

Relatively recently began to use qigong for weight loss- after all, excess weight is a concentration of bad energy, and if you remove it from the affected area of ​​\u200b\u200bthe body, then it will be cleansed with the help of qi energy. According to reviews of qigong for weight loss, this gymnastics really helps, but it requires a lot of concentration and a very serious attitude towards yourself: this is not fitness, which you can do twice a week, then take a break for a month and start going to the gym again; qigong requires mindfulness and constancy. To obtain desired result- a beautiful slender figure - do qigong gymnastics for weight loss daily. During classes, concentrate on what is happening inside you, and on your feelings, eliminate all external stimuli - TV, radio. The music is slow, without words, quiet.

According to reviews of qigong for weight loss, you should not rush: in Eastern philosophy there is no place for rush at all, and this method of weight loss also does not promise you a rapid weight loss. Weight will go away gradually, and only extra - that is, if your goal is an anorexic figure with protruding bones, this system not for you. Qigong brings the body and mind into harmony, and harmony has nothing to do with a lack of body weight.

Today there are many varieties and schools of qigong. All of them have their own characteristics and differences, but certain basic postulates for all areas of this oriental technique are the same - these are correct breathing and the basic rules for performing exercises. The essence of proper qigong breathing for weight loss is to take a deep breath through the nose, while inflating the stomach - this way you help open the diaphragm and let air into the lungs, allowing them to completely fill up. Exhalation - quick, sharp, through the mouth.

All qigong exercises for weight loss are performed at an average pace.. Avoid jerks, distribute the load evenly.

What is the connection between special breathing, slow movements and weight loss? Does an invisible energy really work or is there a more practical explanation for the effectiveness of qigong gymnastics for weight loss?

It is, of course, there. During the exercises, you work directly with your internal processes. Therefore, the effectiveness of qigong for weight loss is to accelerate metabolism and activate oxidative processes in adipose tissue, improve digestion by oxygenating the blood, reduce appetite and improve the digestibility of food consumed. It relieves spasms and clamps in the human body, therefore, the blood supply to all organs improves, the movement of food through the digestive tract is facilitated, and due to relaxation during qigong exercises for weight loss, stress is reduced, sleep improves emotional state stabilizes.

According to reviews of qigong for weight loss, as a result of regular exercise, cravings for food, especially for sweet, fatty and unhealthy foods, decrease, mood improves, attention and concentration increase, problems with bowel movements disappear.

The system itself is divided into three 3 stages. First, you form the correct breathing, warm up the body, normalize the emotional state and activate the work of the digestive organs, speed up the metabolism. Then you improve intestinal motility and, finally, increase the rate of metabolic processes even more.

There are many exercises of this breathing gymnastics. On the initial stage it will be enough for you to master the technique of performing the basic ten qigong exercises for weight loss. Repeat each exercise 10-15 times. Avoid jerks, accelerations - all movements should be performed smoothly, evenly, at the same pace. For better concentration, you can close your eyes.

1. Stand up straight, relax your shoulders, put your hands on your stomach. Take a deep breath through your nose with your stomach, feel how the lungs are filled with air, first at the bottom, then at the top. The abdomen expands during inhalation. Then exhale through tensed lips, emptying the lungs of air and drawing in the stomach.
2. Wake up your stomach with proper breathing 2 minutes before eating - this weight loss qigong exercise promotes blood flow to the digestive organs. Stand up straight, put your hands on your stomach and breathe deeply and evenly into your stomach for 2 minutes.
3. Then begin to perform quick sharp deep breaths and exhalations. As you exhale, completely empty your lungs of air and draw in your stomach as much as possible.
4. After eating, slowly inhale and exhale again for 2 minutes, at the same time making circular movements clockwise with your hands lying on your stomach - this will improve the functioning of the stomach and intestines.
5. To eliminate cravings for food, start doing qigong breathing exercises for weight loss, while massaging the ears and earlobes with your fingers. This acupressure will help muffle hunger - and not only: it can also reduce cravings for alcohol and nicotine, coffee and other stimulants, as well as cheer up, increase concentration.
6. Sit on a chair. Spread your legs shoulder-width apart, feet under the knee joints. Men clasp their right hand, women their left; put your other hand on it. Put your elbows on your knees, lean on your forearms with your body, lower your head. Start breathing as described above. Do the exercise for 10-15 minutes.
7. Also sitting on a chair, put your hands with your palms up (for men, it turns out to be at the top right hand, for women - left), reject the body from the back of the chair, the back is straight. Start breathing. Breathe for 10-15 minutes.
8. The following qigong exercise for weight loss is performed lying on your back.. Legs bent at the knees at a right angle, feet on the floor. One hand lies on the chest, the second - on the stomach. Start breathing, trying so that the chest does not rise or fall - when you inhale and exhale, only your stomach works. Breathe for 10-15 minutes.
9. The next two exercises are performed from a standing position, feet shoulder-width apart. Raise one leg and pull it towards your chest with your arms clasped as you inhale. Lower as you exhale. Do 5 reps on each leg.
10. The exercise is performed as the previous one, but when lifting the leg, take it to the side, and when lowering, first return it to the position in front of the chest, and then put it on the floor. Do 5 reps of this exercise on each leg.

Qigong for weight loss 8 4.6

IN Lately for weight loss, it is increasingly being proposed to use qigong - an ancient Chinese breathing exercise. The word translates as "working with" qi "" - the basic concept of many oriental health practices, which means vital energy. It is believed that this system also includes jianfei and taijiquan techniques, the exercises of which can often be found in its complexes. Though modern science relates this teaching to alternative medicine, it has been widely used in different areas in particular - it is recommended as effective method weight loss.

How does qigong breathing exercises work? She really runs vital important processes, which slowly but surely lead to weight loss:

• beneficial effect on the nervous system: a decrease in stress hormones eliminates the syndrome of compulsive overeating;
• charge of vivacity and energy;
• intensive calorie burning;
• appetite control;
• normalization of lymphatic flow, due to which toxins and toxins are removed;
• oxygen enrichment, which is known as a powerful antioxidant and fat burner;
• strengthening muscles, especially the abdominal region, thanks to the diaphragmatic breathing technique, which turns out to be very effective for losing weight on the abdomen, sides and waist;
• improving digestion.

All this can be felt for yourself if you regularly perform qigong breathing exercises, which are quite simple and accessible even to the elderly. However, few people know that this oriental practice is much wider than ordinary gymnastics. And if you understand it thoroughly, studying the very basics, then you can discover a whole system for yourself, which in the end can speed up weight loss at times.

To achieve any goal, according to qigong, you need to go through the following steps:

• dynamic - daily exercises (jianfei and taijiquan);
• static - control of one's own emotions, harmony of soul and body;
• meditative - focusing on certain tasks, including breathing patterns;
• the use of external means: taking diuretic herbs, Chinese acupressure, acupuncture, and even intimate communication with animals and nature.

If you master all 4 stages and make them part of your life, the problem of excess weight will go away forever.

For effective weight loss in the shortest possible time, it is not enough to regularly perform the exercises offered by the Chinese system. It is important to set yourself the correct diaphragmatic breathing - and this is where you need to start. Everyone can learn this.

1. Prepare a hard surface (floor - perfect option). No beds, sofas, mattresses.
2. Lie on her back.
3. Place one hand palm down on the center of the chest. The second in the same position - on the stomach.
4. Close eyes. Relax as much as possible.
5. Close your mouth, keep your lips tightly closed.
6. Inhale slowly through the nose. The main task at this moment is to hold the chest with your hand so that it remains in a static state, does not move.
7. The stomach should protrude slightly and raise the hand lying on it.
8. Exhale slowly through a small gap in the lips. The hand on the stomach will lower with the anterior abdominal wall.

This is how diaphragmatic (abdominal) breathing is performed, which is the basis of Chinese qigong gymnastics. As a training, it is useful to perform an exercise from jianfei, which is called "wave". Having mastered the technique of lying, proceed to the sitting position. Aerobatics- use it while moving.

In order not to be disappointed in qigong and to master all its breathing techniques and exercises as quickly as possible, follow the following recommendations.

1. How earlier in the morning you wake up and start gymnastics, the faster you will achieve the desired result. Afternoon classes lose in efficiency to morning ones.
2. The stomach should be empty.
3. For training, you do not need specially equipped rooms or any special equipment.
4. You need to engage in loose clothing made from natural materials. Sports shoes are excluded: ideal - barefoot, if necessary - in "breathable" socks.
5. You can perform exercises anywhere (at home, at work, in nature). However, the most effective option is outdoors. Maybe even on the balcony.
6. Recommended exercises for beginners - jianfei: "frog", "lotus", "wave". They are simple, allow you to master the technique of proper breathing in full and contribute to weight loss by 1 kg per week.
7. Some sets of exercises in the qigong system are designed separately for weight loss for men and women (in particular, this also applies to jianfei gymnastics).
8. Exhausting workouts in the gym with this method of losing weight are not needed. However, quiet sports such as swimming, Finnish walking, cycling are welcome. The more intense the physical activity, the faster the long-awaited weight loss will come.
9. Despite the fact that qigong, like all Chinese practices, promotes vegetarianism, few people are ready to join it. If you cannot stick to such a diet, try to at least switch to proper nutrition(minimum plan) or sit on a balanced diet (maximum plan).

If there is no opportunity to study with a master, at first it will be difficult. To avoid mistakes, it is recommended to study video tutorials, chat with knowledgeable people on the forums. The result itself will depend on the correct breathing and exercise.

In order for weight loss with the help of qigong gymnastics to pass without harm to health, it is necessary to adhere to a number of contraindications:

• arrhythmia, acute thrombophlebitis, heart failure;
• asthma;
• hyperfunction of the thyroid gland;
• glaucoma, myopia, retinal detachment;
• bleeding;
• fever;
• malaise;
• exacerbation of infectious and chronic diseases;
• tumors (including benign);
• osteochondrosis, hernia, trauma, implants, spinal surgery;
• increased pressure - ocular, arterial, intracranial;
• postoperative rehabilitation period;
• kidney problems;
• endocrine disorders.

These contraindications are relative, that is, in some individual cases, you can perform exercises even in the presence of such diseases. But the final decision is still made by the doctor. Therefore, it will not be superfluous to undergo a medical examination first.

There are several qigong schools, and each of them contributes to the process of losing weight, so first you should decide which one is better to join:

• medical - the most ancient, aimed at improving health;
• Taoist - seeks harmony between the internal state of a person and his physical health;
• Buddhist qigong (another name is Confucian) tunes, first of all, to inner peace and control of any emotions;
• wushu - develops strength, endurance, speed.

Accordingly, each school has its own system of exercises for weight loss. But in order to master them, you will first have to understand the basics of these areas, join their oriental wisdom. It's a long way, but very effective. It will allow not only to say goodbye to c overweight but also change your life radically. There are more short cut- use light, adapted, universal complexes.

When delving into qigong, there are two dangers: dive into it so deeply that you can forget about the original goal of getting to know it (weight loss), or get confused, do not understand anything and give up everything halfway. In order not to make such mistakes, start with simplified sets of exercises.

Stand up straight, put your legs together. Slowly bend down, lower your arms in a relaxed state. Straighten up, raise your arms up, throw them over your head while inhaling. Take an imaginary moon with your fingertips. Bend back with her, move her behind her head, lock in this position for a few seconds. As you exhale, return back.

• Dancing dragon

Stand up straight, put your legs together. On an inhale, sit down, rest your palms on your knees. As you exhale, bend your knees. Repeat 10 times, each time squatting deeper and deeper.

• Crane coming out of the water

Stand up straight, legs - slightly wider than shoulders. Inhale to raise right leg, press it with your hands to yourself. On exhalation, return to the starting position. Do 5 repetitions for each leg.

• Dragon Rise

Stand up straight, legs - slightly wider than shoulders. While inhaling, bring your shoulders as far forward as possible. Tighten them, lead them up. As you exhale, slowly pull back and lower down. Run in the opposite direction. The recommended number of repetitions is 10.

The very three exercises that are considered the basis for losing weight in the qigong system.

• Wave

Lie on your back, bend your knees, press your feet to the floor. Put the palms on the body as follows: the first - in the center on the chest, the second - on the press, covering the navel. While inhaling, draw in the stomach as much as possible, simultaneously raising the chest. On the exhale, do the opposite: draw in the chest, but inflate the stomach as much as possible.

• Frog

Sit on a chair, feet shoulder-width apart. Rest your elbows on your knees, cover your tightly clenched left fist with your open right palm. Lie on her forehead. Relax as much as possible. Close your eyes. Focus on breathing. On a deep breath through the nose, feel how not the lungs, but the stomach is filled with air. Fixate. Slowly exhale through your mouth, draw in your stomach. Alternate such breaths and exhalations for 15 minutes.

• Lotus

Sit in Buddha pose. Cross your legs in front of your stomach, put your palms on them so that the left covers the right. Straighten up, relax your shoulders, lower your chin. Cover your eyes. Focus on breathing for 5 minutes: try to breathe evenly so that the rise of the chest and abdomen is practically not visible. For the next 5 minutes, relax, let go of the situation and breathe naturally. Another 10 minutes to free yourself from all thoughts, meditate.

Another 15-minute weight loss complex has become very popular. It has a little more exercises aimed at deep and even breathing and work with the internal energy "chi".

1. Put your hands on the lower abdomen. Inhale slightly inflate it. As you exhale, draw in as much as possible.
2. Bend your elbows, place your hands on your shoulders. While inhaling, raise your head, look up, spread your arms so as to open your chest, but bring your shoulder blades together. As you exhale, round your back, lower your tailbone, bring your chin closer to your chest.
3. Tap your hands in turn, starting from the shoulder and ending with the wrist. Inhale - go up the arm, exhale - go down.
4. Spread your arms out to the sides, palms down. Spread your fingers, lower your shoulders. Slowly tilt your head to the left, while inhaling, roll it back and forth. Breathing is even and deep.
5. Stretch your arms forward, palms up, lightly tap your wrists.
6. Stretch your arms in front of you, spread apart, raise your palms up. Open your chest as much as possible. Bring your hands together in front of you again.
7. Stretch your arms in front of you, as if holding a ball with a diameter of 10 centimeters. Close your eyes, feel the energy between your hands. On inhalation, slowly bring the palms together, on exhalation, spread them apart.
8. While inhaling through the sides, raise your hands up, while exhaling, lower them in front of your face.
9. Finish the set with the exercise you started with.

Any qigong exercises should be performed regularly and in a single complex. Only in this way will they be able to contribute to rapid and high-quality weight loss. We must not forget that this is a system in which each element must work: breathing, nutrition, state of mind, physical activity. For Chinese health practices, gymnastics will be absolutely useless if you do not reinforce it with these additional moments.

Slow, viscous movements of numerous oriental techniques - yoga, tai chi, qigong - are hardly associated in the minds of a Western person with weight loss. We are used to the fact that calories must be burned by active jumping, dancing ... Boxing, after all! What kind of training is this, even if you didn’t manage to sweat properly ?! However, the wise inhabitants of the East are sure: there is no point in taking the summit in a hurry if it can be done slowly, pleasantly and with health benefits. They prefer to get rid of excess weight with the help of breathing exercises and simple gymnastics.

Of course, gymnastics, created on the basis of treatises by Chinese philosophers, could not but pursue much more global goals than simple weight loss. Qigong or jianfei as it is also called, was developed primarily to:

• normalize the work of the human body;
• start the processes of self-healing and self-rejuvenation in it;
• strengthen immunity;
• to teach a person to hear and understand the needs of his body;
• and, ideally, to help achieve peace of mind.

In the process - until the body and spirit come into agreement - the weight will also normalize, because a significant excess of it, by definition, is an unhealthy condition that gymnastics is designed to fight.

Qigong allows you to bring harmony to the body and soul

What should be the reason for positive change?

A resident of mysterious Asia or an ardent admirer of Eastern culture would explain to you that the point here is Qi - the vital energy that qigong teaches to properly direct and control. But for people with pragmatic Western thinking, this explanation is not enough, give them concrete facts. Well, there are those.

1. Qigong is a great stress reliever. This means that there will be no unplanned attacks on the refrigerator, which we so often arrange in upset feelings. And the body itself will not try to switch to the accumulation mode, as it does during the tense periods of its existence!
2. Breathing exercises saturate tissues with oxygen, which helps to speed up metabolism and more active fat burning.
3. Regular exercise strengthens the abdominal muscles, which makes it look more toned and elastic.

Many people who lose weight report a sharp decrease in appetite after training. If you decide to go on a diet, it will be easier for you; decide to continue to eat in the usual mode, it will be easier not to overeat. In any case, the ability to control the sudden desire to “chew something” will benefit your figure.

Supported by diet and actively life gymnastics acts faster. But that's the beauty of it, that qigong does not require a major change in habits. Elementary control over the quantity and quality of food consumed and regular training - and mind you, training is pleasant and unhurried - is enough to say goodbye to 3-4 kg of excess weight per month. And also get a bonus from above in the form of an organism cleansed of toxins, refreshed appearance and increased performance!

True, you will have to make some useful innovations in your menu. We will talk about this a little lower.

Qigong breathing exercises include a whole range of exercises to get rid of excess weight. We will not consider them all, so as not to create unnecessary confusion. Let's stop only on the most effective.

Sit on a chair with your feet shoulder-width apart. The shins are strictly perpendicular to the floor, the thighs are parallel, a right angle is formed between the thigh and calf of each leg. Close the fingers of the left hand into a fist (but without undue tension) and put it in the palm of the right. Rest your elbows on your knees, put your forehead on clasped hands, close your eyes. Do not hunch!

Try to be positive

Keeping your belly relaxed, slowly inhale deeply and exhale through your mouth. Try at this moment to conjure up pleasant images for you: a clear stream, a forest path, a meadow flooded with sun. Now inhale slowly through your nose, feeling your belly puff up like a frog croaking on the river bank. Stop inhaling for two seconds, then inhale briefly again and exhale slowly. At the same time, the stomach falls.

Gradually increase the exercise time to 15 minutes. Connoisseurs claim that it remarkably relieves the feeling of hunger.

Lie on your back. Place your feet on the floor, bend your knees at a right angle. One brush lies on the stomach, the other on the chest. Now try to turn into a living wave: while inhaling, your chest should expand and rise, and your stomach should be drawn in, while exhaling - vice versa.

Breathe deeply and evenly

Those who are at least a little familiar with yoga will surely recognize this pose. Sit on the floor, cross your legs in front of you, put your hands on your knees, connecting your hands with your palms up. Close your eyes and rest your tongue on the palate. Inhale and exhale deeply and evenly for 15 minutes.

Over time, the need to control breathing will disappear - you will do it unconsciously

How to do Chinese gymnastics?

Of course, qigong does not consist of three or four exercises. His wellness direction, which we are now talking about, includes dozens of different complexes, from gymnastics to increase immunity to exercises of interest to us for weight loss. The latter, by the way, you can find at the end of this article. But knowing the sequence of exercises is not enough. We still need to figure out how, when and under what conditions they should be dealt with.

1. The optimal time for qigong are: morning - from 5 to 7 o'clock; noon - from 11 am to 1 pm; evening - from 15 to 19 hours and midnight - from 23 to 1 am.
2. For some reason, none of these periods suits you? Then try to devote a few minutes to training half an hour before a meal (the “Frog” and “Wave” will be especially appropriate here, allowing you to control your appetite) or 1-2 hours after it.
3. Please note that it is equally harmful to start classes with both a completely empty and a tightly stuffed stomach. If you're hungry, have a cup of unsweetened yogurt, milk, or tea with 2-3 dried fruits. If you have already eaten, give the food time to partially digest.
4. A delicate point: try to visit the toilet before you start training. This is useful both from the point of view of Chinese philosophers and according to physiologists.
5. You should not do exercises in a state of physical fatigue, anger, emotional upset.

   Clean air, loose clothing and peace are all you need

   And what do experts say about miracle gymnastics? Their opinions differ. Many modern psychologists and physiologists note the positive impact of qigong on the physical and emotional state of a person. Many refute it. Both those and others bring their scientific evidence and eyewitness accounts. Strictly speaking, full-fledged and large-scale, unambiguously capable of putting an end to this difficult issue, studies have not yet been carried out, so oriental gymnastics continues to be part of alternative medicine. How to treat it, everyone decides for himself.

   A significant contribution to the popularization of qigong gymnastics was made by Lana Anatole, a researcher of Taoist health practices, an instructor and the creator of her own method of losing weight with the help of proper breathing. The main difference between the training system proposed by Lana is that it focuses primarily on the fight against excess weight, and not on recovery in general, as the creators of gymnastics originally intended. The exercises of her technique are softer, built in a slightly different way and are designed to normalize the work of the three "foci" in our body. However, Lana herself will tell about this much better, fortunately, videos with her lessons are found in abundance on the network.

   There is no such system of exercises that would have a visible effect if, in between 15-minute workouts, a person lies on the couch and eats stacks of hamburgers, washing them down with Coca-Cola. Whether you like it or not, you will have to try to make your lifestyle healthier. And first of all it concerns nutrition.

   Qigong requirements are simple, reasonable, and generally unrevelatory.

   1. Minimize your intake of unhealthy foods. Less semi-finished products, smoked meats, fried, fatty and heavy food for the stomach.
   2. Enter more dishes in your menu that do not need long-term heat treatment. The shorter the contact with fire, the more vitamins and nutrients the dish will retain. However, this does not mean that you have to switch to a raw food diet. Qigong does not welcome extremes.
   3. From vegetables and fruits, give preference to seasonal ones - those that grow in your area. A ruddy wild apple, plucked from a tree not far from home, is both healthier and more preferable in this regard than a foreign pineapple, which is not known how long it was stored in a warehouse before it hit your table.

   A balanced diet will speed up the effect of gymnastics

   And also try to follow the “rule of five tastes”, which says that the following groups of products should be regularly present in the human diet:

   • sweet - fruits, vegetables, dried fruits, honey;
   • salty - this, according to the teachings of qigong, soybeans, millet, peas, barley, pork, seafood;
   • bitter - onions, chicory, broccoli, asparagus, lamb, dark chocolate;
   • sour - beans, leeks, cheese, chicken, plums, berries;
   • spicy - seasonings, turnips, cabbage, rice and ... peaches.

   Also, try to avoid tobacco and alcohol. These two substances are incompatible with in a healthy way life.

   Does Chinese gymnastics have its own pitfalls? Imagine yes.

   1. Although qigong looks quite harmless, practicing breathing techniques is not recommended for people with cardiovascular disorders, as well as problems with the kidneys and liver.
   2. Pregnancy will be a clear contraindication - no one will say in advance how your workouts will affect the condition of the fetus.
   3. Do not start classes during the period of illness or in the presence of inflammatory processes in the body.

   If during the exercise you feel sick, you should immediately stop the exercise. Even ancient Chinese techniques are not suitable for everyone, they may not appeal to your body either.

   Three simple exercises will help to bring the figure in order

   The exercises are excellent, give a boost of energy and vivacity. Performing the Frog, you can go completely without food for several days. True, I will not give a guarantee at all that at the same time you will not plant a stomach, I would not advise you to refuse food. However, it will help to curb your appetite.

   Girls, THIS IS THE BOMB! I have been doing this Jianfei (also called Qigong) for the fourth day already, the feeling of hunger is completely gone! Believe me, yesterday I cooked my favorite baked meat and there was absolutely no desire to bite off at least a piece. Recomend for everybody!

   After classes, I really “fly”, I feel much better, my body is filled with energy, which I have enough for the whole working day. This gymnastics allows me not to get better and keep desired weight. My appetite is actually decreasing and I don't feel like eating a lot, and my abdominal muscles have become much stronger and it looks almost flat and toned. But for the weight loss process to be effective, breathing exercises alone are indispensable. A prerequisite in the fight against body fat should be balanced diet. The approach to the problem of excess weight should be comprehensive.

   When deciding to practice qigong for weight loss or recovery, consider another important factor: positive attitude, without which qigong will turn into a series of slurred and meaningless movements. Try to keep your thoughts flowing calmly and smoothly, and your mind to draw only good images - only in this case it will be possible to assume that the training was correct. And only then it will lead you to the desired goal.