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Important Notes on Qigong Practice. Elimination of deviations in mental and physiological reactions during qigong practice

Qigong and Life" 1997, N6.
[Tips for beginners]

Liang Baofeng

Ten Critical Points in Qigong Practice and How to Overcome Them

I have been practicing qigong for eight years now. At first I took up the soaring crane technique, but after some time I changed it to the "form and spirit" technique, because I was afraid that I was not able to control the spontaneous movements that arose. Then I studied a number of techniques: "directing qi to the crown in handfuls", "dao yin energy channels", "five primordial", "return internal organs to the original", went through three stages of "mental energy qigong". The experience of classes convinced me that mastering the technique is not difficult, and the whole difficulty lies in the need to practice regularly and persistently. Within eight years, I went through three stages and overcame ten During all this time, I never interrupted my practice, I did the exercises every day, day and night, and now qigong has become a habit for me.

The first stage can be called "forced", in which I had to willy-nilly take up qigong due to health problems. The second stage is "voluntary", when I got a taste and began to practice on my own initiative, consciously. And, finally, the third - "fanatical", in which qigong classes turned into a daily routine. vital need and I just couldn't do without them.

I will dwell in more detail on ten critical moments that I managed to overcome.

1 The Critical Moment of Waiting for a Quick Return

Persistent practice will definitely bring results. Do not stop efforts if after a while there are no positive changes. I have been in the office all my life. As a result of constant mental stress and a sedentary lifestyle, I developed arthritis, insomnia, neurasthenia, in addition, I was tormented by constant colds.
When you start practicing qigong in order to get rid of illnesses, then, naturally, you strive to detect the first signs of improvement as soon as possible, hoping that it will come immediately with the start of classes. Therefore, after a certain time, when the long-awaited result does not come, the enthusiasm drops and you begin to doubt that qigong is the right choice.
When such doubts visited me, teachers and colleagues came to the rescue. I studied some of the theory in more depth and began to understand something. Despite this, my faith in success was still weak, but at least I was convinced that qigong was safe and decided to continue practicing. After another three months, insomnia stopped tormenting me, my psychological state improved. Along with the first results, thoughts about the safety of qigong were replaced by the understanding that it is really capable of curing diseases, that if the practice is regular, the result will definitely come. It gave me new strength.

2. Critical moment of satisfaction with the achieved results

When you defeat a disease with the help of qigong, you begin to understand how low your skill level is.

If it is possible to get rid of a particular disease, it is necessary to continue classes with redoubled energy. A year after starting qigong, all my illnesses somehow subsided unnoticed. My sleep and appetite returned to normal, arthritis stopped making itself felt, and colds no longer bothered me. During this period, my mood for classes began to falter. If a large amount of work suddenly piled on, then more and more often I began to have the thought that qigong classes could be temporarily postponed. I thought like this: qigong practice is for healing; now I am healthy - the goal has been achieved, so there is no need to waste time and effort on continuing classes. And then I came across an article by Master Pan, which said that classes according to the method of "external primordial" contribute to the elimination of the disease; classes according to the method of internal primordial" allow you to achieve a level of physical and mental health that is twice the level of an ordinary person, and classes according to the method "five primordial" in combination with the method "returning the internal organs to the original" allow you to surpass the level of an ordinary person three times. In addition, the goal of qigong in general is not only the treatment and prevention of diseases, but also the study of oneself.And I realized that getting rid of diseases is only the first step and, having taken it, you begin to realize that your skill is still far from perfect, what lies ahead a long time awaits you long road. Realizing this and full of determination, I continued my studies, striving to achieve higher goals.

3. The critical moment of the appearance of qigong reactions and "qi attacks on the focus of the disease"

After the appearance of qigong reactions and "qi attacks on the focus of the disease," it is necessary to practice even harder.

With persistent practice and the growth of skill in the body, many imperceptible, at first glance, changes occur, which eventually lead to the emergence of qigong reactions and an intensive flow of qi to the focus of the disease. The most common qigong reactions are: "swelling" of the head, pain in the lower back, "dryness" of the large intestine, general weakness and fatigue.
"Qi attacks on the focus of the disease" can be expressed in the fact that the pains that disappeared several years ago are renewed. For example, suddenly, for no apparent reason, a fistula ripens in the anus or a finger that was once injured begins to hurt unbearably. At such moments, the thought usually comes that doing qigong is more expensive for yourself. The logic is simple: qigong should cure the disease, but on the contrary, it caused it in me, I felt worse than before the start of classes.
It happened to me as well. A question arose, and for an answer I again turned to Master Pan's articles, which say that in the event of pain or new pathologies during qigong practice, one should not try to find out their cause and nature, but rather continue purposeful studies and soon everything will return to normal. Said clearly and understandably. I concluded: qigong reactions are an indicator of the growth of mastery, indicate that qi actively affects the body; the active flow of qi to the focus of the disease is a natural process of eliminating its causes. Having come to this conclusion, I gathered my will to overcome the qigong reactions that appeared in me and continued to practice, despite the discomfort and malaise. As a result, I got past this stage.

4. Critical moment of fear of hallucinations

If you treat the unusual calmly, then it will pass by itself. We must muster the courage to continue our studies in the conditions of hallucinations. When starting qigong, a person is aware of the likelihood of hallucinations, but when faced with them, as a rule, he is not able to perceive them correctly and behave properly. The problem is whether he decides to continue classes, knowing what awaits him.
During hallucinations, visions of ancient temples, mountains, rivers, city streets, different people and images of the Buddha. One day, studying somewhere around midnight in a small dark room, I saw my father sitting opposite me, who had long died. Here, willy-nilly, you will be frightened. No wonder I began to fear for my mental health and interrupted my studies for a while.
I had to turn again to the theory, from which I learned that the so-called "visions" are nothing of themselves, that they are intangible and simply should not be paid attention to. When "visions" appear, you need to calmly continue classes and they will disappear by themselves. Having clarified to the end the essence of this phenomenon, I felt more confident and resumed my studies. Whatever hallucinations I visited, they no longer distracted me.

5. The critical moment of fear for the safety of one's own qi

High skill and proper adherence to the methodology allow you to "nurture qi". When treating other people with one's own qi, it is damaged, and therefore considerable effort is required to learn how to properly use one's qi. When the skill reaches a certain level, patients begin to turn to you with a request for treatment with the help of your qi, and you yourself want to do something useful for people, since such an opportunity has appeared. You start doing it without looking back.

After a while, there is a feeling of emptiness, weakness in the whole body. When this happened to me, I thought: I treat others, but I myself, like a patient. I decided to drop the case and look into the theory. Teacher Pang wrote: "The method of treating diseases with the help of "emission of qi" is based on the use of natural "original qi" and, accordingly, not only does not harm your "original qi", but is also one of the components of the "qigong" training. mental energy."

The answers to all other questions remained to be looked for only in myself: either I had not yet reached the appropriate level of skill, or I did the "emission of qi" incorrectly. I chose both directions and focused on the intensification of training, on the one hand, and on the study and practical development of the methods of "emitting qi" in accordance with the requirements of "mental energy qigong", on the other.
After a certain time, I again returned to the practice of healing with the help of "emission of qi" and this time without any damage to myself.

6. Critical moment of possible injury even in the most harmless situation

The year before last, one incident happened to me when I encountered an unpleasant phenomenon for me and gave vent to my emotions. Qi literally gushed out of me, and I couldn't help it, as if I was ill with something serious. Then I thought that when a qigong practitioner gives free rein to his emotions, he inflicts much more serious injury on himself than an ordinary person. The conclusion suggested itself: it is better to quit classes. Faced with a choice, I again turned to the theory of the issue and, having studied a number of works, came to the following conclusion: in the process of practicing qigong, the growth of mastery must necessarily be supported by moral principles - the higher the level of mastery, the more stringent the moral requirements. I deeply understood Master Pan's words that "following the principles of morality is the main direction of cultivation within the framework of the mental energy qigong teaching." If you show a negative emotional reaction for any reason, it means that your moral level is still very low. Therefore, when faced with something, first remember the requirements of morality, then think about how others would react to it. Try to understand that life is far from perfect, mobilize your ability to self-control. Then it will become possible in any situation to maintain peace of mind and calm qi, adherence to the principles of morality, which will undoubtedly serve the benefit of further improvement of your abilities.

7. The critical moment of the ironic attitude of strangers

Ridicule and irony must be met with ridicule and irony. During classes in the presence of strangers, they sometimes begin to make fun of those involved. There are questions and remarks like: "Can you fly up to the sky?"; "On your qi you will rush faster than an airplane"; "Look, there have always been eight saints, and now the ninth has appeared," etc. From my own experience, I was convinced that it's not about whether they laugh at you or not, but about how you feel about it. In no case should you allow the irony of others to be reflected in your classes. Treat misunderstanding with double irony: you laugh at the fact that qigong is a stupid practice, and I laugh at the fact that only a fool does not practice qigong; you laugh at the fact that you will always be sick, and I laugh at the joy that I can be healthy and live long.

8. The critical moment of the absence of a calm environment

Classes in adverse conditions are a good test of hardened "spirit". If you find yourself in a noisy environment, continue to practice calmly. The environment in which classes are held has a great influence on them. Here I am talking about the noisy and hectic environment that prevails, for example, at a production meeting, on the train on which you went on a business trip, or in the hotel where you are staying, at home, on the eve of the holiday, when guests have gathered, etc.
My recommendations boil down to the following: if you find yourself in a similar environment at the "forced" stage of training, then the session should be stopped; if at the "voluntary" stage - it should be reduced; if at the "fanatical" stage - you should continue classes as usual. In a quiet place "chi is nurtured", in a noisy place the "spirit" is tempered. When you find yourself in a noisy environment, this is always an opportunity to work on your "spirit".
One winter, I had to go on a business trip to Shijiazhuang. I stayed at a city hotel. The situation in it was still the same! After appropriate preparation, I went out into the corridor, where people were constantly scurrying about in different directions, and, paying no attention to them, turning my face to the wall, studied as usual for more than two hours, and, as always happens, plunged into a "state of rest ". In the car, it is very convenient to perform exercises in a sitting position, which I always do. On the New Year's holiday, I get up two hours earlier and, when the guests begin to arrive, I already finish classes. In general, when you find yourself in an unfavorable environment for classes, temper your "spirit".

9. Critical moment of everyday troubles

Keep your heart and soul calm while you practice. If you are in trouble and you can not calm down, do it anyway.

In life, unfortunately, there are times when troubles come in succession. They turn the soul over, do not let you calm down for a minute, act in such a way that you can neither stand nor sit during classes. When I first encountered such a situation, the first thing I thought about was: stop practicing and wait for calm to come. However, remembering the well-known truth “you will stop for a day, you will catch up with ten”, I realized that this should not be done. Even if the anxiety has not passed, you still need to practice, even through force. Troubles usually pile up in the morning, and in the evening you have to deal with. Extraneous thoughts do not go out of my head, it is simply impossible to continue classes. At this moment, one must show determination, do it at all costs, even if it turns into a kind of industrial gymnastics. Just waving your hands is more beneficial than doing nothing at all.
That day, I started with the method of "directing qi to the top of the head with handfuls." Soon my thoughts calmed down and I returned to my normal state. After the transition to the "form and spirit" method, I felt just fine in general. After standing "pillar" for forty minutes, I successfully reached the "state of rest". On another occasion, I started with a stomach ache. The day before I ate something cold, and when it came time to practice, I just could not stand. However, I found the strength to complete the five steps of the mind-body technique. At that moment, my stomach rumbled and the pain went away. In the end, I realized: in the face of trouble or poor health, you must not retreat, you must boldly join the battle.

10. The Critical Moment of Impatiently Waiting for Results

Long trials harden the will. When it begins to seem that long studies do not add skill, the only thing to do is to systematically and patiently continue the studies.

Indeed, sooner or later there comes a time when it seems that no matter how much you practice, your skill will not increase. A person ceases to notice the dynamics of his development. The Taoist teaching about the "art of the inner pill" says: after three years, the initial stage of the pill comes, after six years - the average, after nine - full.
After working out for eight years, I should have been somewhere at the stage of medium readiness of the pill, closer to full, but I did not feel any special changes in myself, and the skill did not show itself in any way. It was then that I had a discouraging thought that the result does not depend on the amount of work done, since the growth of skill is not visible, it will be enough just to keep it at the same level.
Fortunately, I had enough theoretical background to figure out: qigong practice is a process of energy accumulation, and the growth of mastery occurs due to long and hard work, i.e. there is a principle in accordance with which "with sufficient voltage, the light bulb will light up by itself." In a short period of time, it is really very difficult to determine the results of classes, but if we compare what happened a year ago with what we have come to now, then big changes become obvious, significant progress: the sharpness of perception has increased, the "patency" inside the body has improved, increased clarity of consciousness; “movement at rest” and “rest in motion” began to manifest themselves much more clearly; the effectiveness of the treatment of "emitted qi" has become much higher; during classes, multi-colored luminous dots and clots constantly began to appear; noticeable changes occurred with the "gate of heaven" and the "heavenly eye". This analysis strengthened my faith in qigong and my determination to continue my persistent practice.

Eight years of experience in qigong gave me a deep conviction that cultivation in this area is far from smooth path. On it there are numerous obstacles, which can be overcome only with confidence and determination. Anyone who seeks to reach the heights of mastery must master its three main components: to perfectly study the methodology, to know the theory thoroughly and to observe the principles of morality and morality. Possession of the methodology and persistent studies are the practical basis of mastery, knowledge of the theory is a guiding thread in the practice of classes, and following the principles of morality and morality is a guarantee that the level of mastery will continuously increase in the process of classes. All three factors act only in unity. Doing theory and observing moral norms without practical training is a waste of time, workshops without reliance on theory and moral principles, not only do they not contribute to the growth of skill, but they also take them in a completely different direction.

Table of contents [Show]

Qigong is an effective method of strengthening and healing the body, including special breathing techniques, physical exercises and meditation. The ancient Chinese practice is aimed at awakening and regulating qi energy - life force which harmonizes the psychophysiological 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:

Enrichment of blood with oxygen. This leads to a muted feeling of hunger, a clear state of mind.
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.
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.
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.
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. The technical side of the massage is 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 different problems organism and treatment of diseases. It is central to the exercises of ancient Chinese practice. In order to get rid of excess weight For beginners, it is important 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 other 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 for many years to maintain a healthy body and slim figure. It is very important to follow the correct execution of qigong weight loss exercises in order 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 make a fist left hand and grab it with your right hand. 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.

Find a quiet and peaceful place to practice the "frog" for weight loss;
Maintain a relaxed and natural body position during the qigong exercise;
Use exclusively abdominal breathing, do not pinch or expand the chest;
Ventilate the room before practicing qigong for weight loss;
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.

Do not speed up or slow down your breathing on purpose, breathe as naturally as possible;
If discomfort, tightness appear during the exercise, stop qigong gymnastics and take a break for several days;
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 get 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.

Keep the position relaxed and natural;
Control your breathing;
If you cannot sit in the lotus position, do the lotus qigong technique in a chair without supporting your back;
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 does not matter the level of physical fitness, most exercises can be done in a simplified version.

The main stages of the qigong program:

Formation of proper deep breathing, activation of digestion, improvement of metabolism.
The development of the muscles of the abdominal cavity due to special exercises breathing exercises.
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. get busy breathing exercises qigong 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 proper breathing and a slight restriction in the diet, but it really is! 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 kind of 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 learned about simple qigong exercises 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 get the desired result - a beautiful slim 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. At 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.

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.
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.
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.
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.
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.
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.
Also sitting on a chair, put your hands with your palms up (for men, the right hand is at the top, for women - the left hand), tilt the body away from the back of the chair, and the back is straight. Start breathing. Breathe for 10-15 minutes.
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.
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.
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. Despite the fact that modern science refers this teaching to alternative medicine, it has been widely used in various fields, in particular, it is recommended as effective method weight loss.

How does qigong breathing exercises work? It really starts vital processes that 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.

Prepare a hard surface (floor - perfect option). No beds, sofas, mattresses.
Lie on her back.
Place one hand palm down on the center of the chest. The second in the same position - on the stomach.
Close eyes. Relax as much as possible.
Close your mouth, keep your lips tightly closed.
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.
The stomach should protrude slightly and raise the hand lying on it.
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.

The earlier in the morning you wake up and start gymnastics, the faster you will achieve desired result. Afternoon classes lose in efficiency to morning ones.
The stomach should be empty.
For training, you do not need specially equipped rooms or any special equipment.
You need to engage in loose clothing made from natural materials. Sports shoes are excluded: ideal - barefoot, if necessary - in "breathable" socks.
You can perform exercises anywhere (at home, at work, in nature). However, the most efficient option is fresh air. Maybe even on the balcony.
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.
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).
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.
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 is a shorter way - to 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".

Put your hands on the lower abdomen. Inhale slightly inflate it. As you exhale, draw in as much as possible.
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.
Tap your hands in turn, starting from the shoulder and ending with the wrist. Inhale - go up the arm, exhale - go down.
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.
Stretch your arms forward, palms up, lightly tap your wrists.
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.
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.
While inhaling through the sides, raise your hands up, while exhaling, lower them in front of your face.
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 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.

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!
Breathing exercises saturate tissues with oxygen, which helps to speed up metabolism and more active fat burning.
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 a diet and an active lifestyle, gymnastics works 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.

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.
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.
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.
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.
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 positive influence 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 methodology are softer, built in a slightly different way and are designed to normalize work of 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 help you get in shape

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 balanced diet should be a prerequisite in the fight against body fat. 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.

lin husheng,
Luo Peiyu

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 the appearance of "deviations" is not the fault of qigong itself, but the one who violates the fundamental principles and principles 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, an unexpected cry, etc. This can lead to heart rhythm disturbance, 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 should 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, go to relaxation and health-improving 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. Numbness does not lead to any serious consequences, 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, 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 corner mandible 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 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 people ask: "Since more and more people are experiencing "deviations" during classes, is this not expected in the future for me as well? As a result, soon they really have "deviations". Why it happens? The reason is that almost all of them begin their classes with a feeling 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 confident ( 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 these "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 do occur, then there is nothing dangerous in this. Such phenomena are easily eliminated, which instills even greater 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 "deviations" proper.

II. MAJOR CAUSES OF "DEVIATIONS"

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

2) The constant change of methods, the 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 several 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, they begin to appear strange creatures, monsters. 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)

Current page: 24 (total book has 32 pages)

198. Is it always when doing different types qigong requires a static concentration of consciousness on the dan tian and abdominal breathing

Some believe that when doing any qigong, one should concentrate on the dan tian and practice abdominal breathing. This point of view is incomplete, and therefore incorrect.

Undoubtedly, dantian is an important part of the body. People who are physically weak can strengthen true qi by concentrating on the dan tian.

Abdominal breathing also occupies an important place. Those who have problems with the stomach and intestines can improve peristalsis with the help of abdominal breathing. All this is very beneficial for health. However, there are many different methods of breathing and concentration.

If we talk about static concentration, then it is divided into two types: focus on the outside and focus on the inside(implied own body person). In the latter case, the concentration can be carried out on different AT in accordance with the need.

If we talk about breathing, then in addition to abdominal breathing, there is also spontaneous (natural) breathing, chest, deep, breathing with pauses and uterine breathing. In order to determine what type of static concentration and breathing should be used in a given case, it is necessary to take into account differences in the types of diseases, in their nature (mild or severe), in the degree of "coming to rest" and in the habits of the individual. For example, a static concentration on yongquan points is best suited for hypertensive patients; a patient with tuberculosis - chest type of breathing.

199. After what period of practicing qigong can one emit external qi (wai qi)

Many people are interested in emitting external qi, because it can be used to treat diseases without touching the body, and you can also set various devices in motion without touching them. That's why many people ask: can an adult, having studied qigong, radiate external qi. And how long do you need to practice qigong to master this skill?

We believe that it is best to start exercising external qi around the age of 10. At an older age, the amount of external qi emitted will be slightly less. However, the implementation of techniques for the emission of qi by an adult contains a lot of benefits for healing one's own body.

How long do you need to do the exercises to start emitting external qi? This question cannot be answered simply. It can be resolved only by taking into account the complexity of the exercises, age, health status, baseline, as well as success in mastering the relevant techniques. Ordinary people can radiate external qi after about three years [K] of practice, but some gain a sense of qi after two to three months of practice. During this period, one should in no way try to make test emissions out of curiosity, since nine out of ten people can fail and bring their own body to exhaustion. For example, one big fan of qigong, after less than a month of training, decided to try to emit external qi. As a result, he damaged his original qi (yuan qi), felt that the qi had no power in his entire body, and could not get out of bed for a whole week.

Therefore, we believe that in order to emit external qi without harming your own body, you need to practice for at least two to three years. After that, it becomes possible to study with the help of instruments and clinical use of this phenomenon. We also believe that the main thing in the method of exercises for the emission of external qi is by no means the treatment of other people, since medical devices have already been created that copy the radiation of external qi and replace qigong therapists. The main thing is to train your own body.

200. What should be paid attention to when training complexes for the emission of external qi

It is necessary to pay attention to the following provisions:

- the position should be correct, the body should be properly relaxed, the requirements for classes should be unchanged;

- after taking the desired position, you can talk or listen to pleasant soothing music within the limits of necessity, but at the same time do not disturb the position of the body;

- during the exercises, self-naturalness of breathing is necessary, the use of favorable methods of concentration, it is impossible to swear and get angry;

- Qigong exercises on an empty stomach are unfavorable; before starting them, you should drink a little hot drink. However, qigong exercises after a large meal are also unfavorable.

Having worked out the preparatory actions properly, you can begin to perform exercises in next sequence: start with the movement "roots deep in the earth" and each time perform it for one hour; after a year of exercises, you can proceed to the second movement - "a sword soaring in the air." Another year will pass - and only then is it time to start performing the third movement "dragon-eagle tread". After mastering the positions in the process of practicing qigong, one must follow their self-natural disclosure; in no way can you specifically achieve any sensations.

The appearance of heat in the palms during classes, heat in the whole body with the appearance of small drops of sweat is a good sign. If chills are felt, then the final movement should be performed and finished there, and a day later return to training.

The duration of the exercises should be chosen according to their intensity. Those who have just started classes should not be engaged with great tension in order to exclude excessive fatigue. After exercise, there is often an ache in the knee joints, this is normal. However, it is necessary to control the number of movements. If there are too many of them, then a negative reaction may occur.

For beginners, the training period should be shorter, the difficulty of the exercises should be less. Then there is a gradual increase in the volume of training, and the development goes sequentially, step by step.

Sweat that appears after class should be washed off by bathing in hot water, quench your thirst with hot drinks. Avoid cold water bathing and drinking cold drinks to avoid chilling.

201. What are the connections between qigong, food and drink

Qigong practitioners always pay Special attention to eat simple food, not to smoke at all, not to drink alcohol, which undoubtedly has its own reason. Everyone knows that these factors contribute to physical health and longevity. We believe that qigong practitioners should consume non-heavy (non-concentrated, lean) foods and drinks. Of course, also [K] there can be a corresponding increase in the diet.

The human body needs nutrients such as sugar, fats, proteins, vitamins and minerals. Therefore, good nutrition implies their sufficient consumption.

As for the increase in the patient's diet of one or another type of food or drink, it is determined in accordance with the nature of the disease and one's own needs. For example, patients with hypertension and coronary heart failure during the period of performing qigong should eat more simple (lean) food and less fat, those suffering from anemia and hypotension - sweets and vitamins, fatty and protein foods. Patients with diabetes during the period of qigong should eat little sweets.

It is essential for those involved to stop smoking, as tobacco contains nicotine and other toxic substances. Qigong is the release of poisons, and smoking is their absorption. If we talk about patients suffering from rheumatic inflammation of the joints and other similar diseases, then they can drink a little vodka or medicinal wine every day.

In general, the diet of qigong practitioners should be dominated by light food and drink; it is also necessary to monitor the diversity of nutrition and stop smoking tobacco.

202. Is it good to practice qigong on an empty stomach or immediately after eating

Both of those are bad. Qigong has the ability to enhance gastrointestinal activity that promotes digestion and absorption. This is of great importance for those who suffer from illnesses. digestive system. Performing qigong on an empty stomach will cause increased peristalsis, however, since the gastrointestinal tract is in a relatively empty state (especially the stomach), there is usually an acute feeling of hunger. In such a situation, if you do not take timely food (in a small amount), then this will affect the "entering into peace" and the regulation of breathing, because when you are hungry, it is not easy to practice "cultivating the inner" qigong. However, doing qigong immediately after eating is also inconvenient, since the stomach, full of food, is too heavy, which does not help regulate breathing and can disturb the feeling of comfort and "entering peace." Therefore, it is best not to practice qigong either on an empty stomach or on a full one.

203. What are the benefits of qigong exercises for a healthy person

It is widely known that physical education and sports promote health. Qigong is also one of the sports and can also promote physical health. Particularly noteworthy is static qigong, where, although no movements of the limbs and body are noticeable, however, five dense and six hollow organs inside the body are in motion, which is called internal. Therefore, qigong is called a specific type of sports and health-improving activities of the Chinese people.

Qigong regulates the subjective internal activity of the body, the permeability of channels and collaterals, harmonizes qi and blood, and strengthens the body. It can also correct the functions of the cerebral cortex, enhance immunity, eliminate imbalances between the body and the external environment, and promote the body's adaptation to the environment. Therefore, the patient and healthy person you can practice qigong. The sick will be able to eliminate the disease, healthy - to strengthen the body and prolong years of life. Clinical observations have shown that many patients, burdened with numerous ailments, have achieved recovery through qigong training. As for the healthy qigong practitioners, the weak have become strong among them, and the strong have grown even stronger.

If the state of health and strength of the body is in good condition, then when practicing static qigong it is better to use medium and low stances, but it is even better to use dynamic qigong or a combination of static and dynamic forms.

204. If you can’t concentrate during the lessons, can this affect their effectiveness?

In the course of practicing qigong, especially qigong "cultivating the inner", sometimes it turns out that the more one thinks about "entering into peace", about concentrating on the dan tian and about restraining thoughts, the more easily thoughts scatter in different directions. This phenomenon is often observed among beginners. For example, concentrating on the Dan Tian sometimes works and sometimes doesn't. A person can also be constantly captured by extraneous thoughts, directly affecting the effectiveness of classes. However, after a certain period of training (2-3 cycles) is completed, such manifestations may naturally shrink until it disappears completely.

205. How many qigong techniques can be practiced at the same time

As a rule, for chronic patients who practice qigong in order to improve their health, they choose only one or two types of qigong, which correspond to the general condition of the body. By persistently adhering to their implementation, success can be achieved.

If a person does qigong for a short time and his art has not yet reached the level of a master, then the simultaneous implementation of many techniques can cause side effects. Especially easily arises "chaos qi" (qi luan).

If a person has been practicing for a long time and has already achieved a certain skill, then he can simultaneously practice several qigong techniques, but it is best that their number is not excessive. In addition, special attention must be paid to rational organization lesson time. For example, at dawn, perform Qigong of the "Great Limit", in the afternoon and evening, practice various stances and Qigong of relaxation, etc. Some people have been practicing many qigong techniques at the same time for a long time without experiencing any discomfort. They should continue their studies in accordance with the original method. However, we would like to emphasize that when studying qigong, one should not strive to master many techniques, it is better to master them a little, but to the very subtleties.

206. Is it obligatory, when practicing “18 Forms of Qigong of the Great Ultimate” (Taijiqigong), to complete the entire complex

Generally speaking, the practice of "18 forms of taiji qigong" usually performs the entire complex, which is most beneficial for health promotion, as it promotes a comprehensive training of all parts of the body. However, some patients with poor health and rather severe ailments cannot perform the entire complex at one time. They must themselves choose to perform several sections of the complex, in accordance with the state of health and the course of the disease.

For example, those suffering from heart disease and emphysema may choose to train such movements as "opening the chest", "repelling the wave, helping the surf", "flying dove spreads its wings"; those suffering from pain in the back and lower back - the movements “rotate the body, looking at the moon”, “rotate the lower back, push away with the palms”, “catch fish in the sea, look at the sky”; those suffering from neurasthenia and neuroses can choose the movements “hold the ball in front of you at shoulder level”, “goose flight”, “swing the rainbow”. In general, if it is impossible to complete all 18 forms of taiji qigong in one session, then several elements should be selected and repeated in accordance with the individual characteristics of the disease, due to which a certain effect can also be achieved.

207. Is it possible to combine qigong training with various sports?

Some people believe that while practicing qigong, one should not participate in other sports activities. This point of view is incorrect. Since qigong was born during the long period of our people's struggle against diseases, it is a national form of recreational physical education. Therefore, qigong practitioners can practice other sports at the same time, but they should be determined in accordance with the characteristics of the body, its strength or weakness, and objective conditions. You can choose walking, playing table tennis or badminton, exercising taijiquan or taijiquan (taiji with a sword), climbing, swimming. The load level is set by the doctor or the patient himself.

It is best that the time of doing qigong and sports do not coincide. For example, early in the morning you can go for a run and do taijiquan, and in the evening do qigong; or do qigong in the morning, and do other sports in the afternoon. This kind of training not only does not contradict each other, but also mutually complement each other, which further enhances their effect.

208. Is it possible to combine qigong with taijiquan

Both qigong and taijiquan are body training methods that promote healing. Therefore, one who practices qigong can also practice taijiquan. But since these two methods of training, breathing, body position and meditation are not the same, the routes and directions of the flow of qi and blood also have differences, so you should not perform qigong and taijiquan at the same time. For example, do taijiquan in the morning and qigong in the evening, or practice qigong in the first half of the day and taijiquan in the afternoon. Then they not only do not come into conflict, but, on the contrary, help to perform the functions of each other. If the patient is in severe pain and a noticeable loss of strength so that he cannot stand up, it is best for him to practice qigong first in a lying or sitting position. After waiting for the strength to increase, the body will strengthen, the state of health will improve, the patient will again be able to combine qigong with taijiquan.

Those who practice qigong with spontaneous movements may not organize a special time for training in taijiquan, since spontaneous elements of taijiquan are often included in the process of self-movements.

209. Do I need to consult a specialist doctor when practicing qigong

Qigong is best practiced under the guidance of a Qigong specialist. He can advise how to correctly take the desired position, apply this or that technique, help to avoid mistakes when performing exercises. Without the advice of a doctor, such errors, even with prolonged exercise, can significantly reduce their effectiveness or lead to complications such as "closure". Medical practice shows that in the process of training, unwanted side effects occur quite often. The most common are such as excessive concentration and obstruction of qi, the appearance of erratic, uncontrolled movements, dizziness, headache, pain in various parts of the abdomen, and other complications.

But patients are not always able to exercise under the supervision of a specialist doctor. In such cases, you need to read special literature, engage in self-study [K], but at the same time strictly follow all the rules and recommendations, carefully consider all aspects of the classes and the peculiarities of performing techniques. If there are any deviations, then it is necessary, in accordance with the recommendations, to immediately correct the mistakes made or consult with a qigong therapist. You can also contact the appropriate medical institution, clinic and get a written consultation or study on your own through distance learning. Of course, it is best to periodically consult with a qigong teacher, get his recommendations, this will bring significant benefits.

210. How to choose a qigong teacher

in medical institutions, educational institutions, at industrial enterprises, in the network of physical culture and sports, there are many qigong specialists. How to choose a teacher for yourself? We believe that the following points should be taken into account here.

Firstly, he must have many years of experience in this field, he must have broad knowledge in his specialty and master several qigong techniques. Your chosen teacher must also have the necessary medical training, only in this case he will be able to assist in the treatment of diseases, in clinical observations. You need to beware of charlatans-doctors, whose “help” can cause significant harm to health.

Secondly, it is necessary to take into account the state of the body and the characteristics of this chronic disease, so that the chosen methods of training correspond to this disease. For example, if static qigong exercises are recommended for a patient, then the teacher should also be proficient in the technique of performing relaxation and calm qigong or “cultivating the inner” (neiyanggong) qigong. If mobile exercises can be useful for the patient, then the qigong teacher should also be proficient in such techniques as taijiqigong, “games of the five animals”, exercises in motion.

In other words, the teacher is selected depending on the type of exercises that the patient should be doing. For therapeutic exercises, a specialist in health qigong is selected. If the task is to improve health, just do physical education, then a specialist in wushu and the martial art of Shaolin is more suitable here. Everything should be determined by the specific problem being solved.

211. Is it possible to constantly change the way you study?

Constantly changing the way you practice qigong is harmful. It's the same as when mastering hieroglyphics, mastering the basics of one handwriting, abandoning it and doing another - you won't learn any handwriting. There are many directions in qigong, each has its own theory and methods of practice, has its own positive sides, and they all have one common goal - health promotion. Sometimes patients strive to master this complex art right away. In such cases, the Chinese give the expression: “I saw a teacher and immediately became Lu Ban” (Lu Ban is a famous carpenter, almost a historical figure).

Trying to achieve everything at once and master many ways at the same time, such patients only waste time and, if there is no wise adviser nearby, they can even damage their health. Therefore, one should practice qigong persistently, consistently, carefully practicing one or two suitable techniques or methods. You need to believe in success, work hard and persistently, only in this case it is possible to achieve noticeable results. If, due to circumstances, it is necessary to change the way of studying, this cannot be done rashly, spontaneously. It is necessary to consult a doctor and, under his guidance, make appropriate changes to the method of performing exercises, which will avoid complications and achieve a good result.

Qigong practitioners must necessarily take into account the need to correlate classes with a particular period of time. In ancient times, when there were no clocks, time was measured in shichen. One shichen was two hours. Therefore, one day was divided into 12 shichen: zishi (23:00 - 01:00), choushi (01:00 - 03:00), yinshi (03:00 - 05.00), maoshi (05:00 - 07:00) , chenshi (07:00 - 09:00), syshi (09:00 - 11:00), ears (11:00 - 13:00), weishi (13:00 - 15:00), shenshi (15:00 - 17:00), yushi (17:00 - 19:00), shuishi (19:00 - 21:00) and haishi (21:00 - 23:00). The periods zishi, choushi, yinshi, maoshi, chenshi and syshi correspond to the masculine yang. During these periods of time, yang qi rises. The remaining six shichen, that is, ears, weishi, shenshi, yushi, suishi and haishi, correspond to the feminine principle of yin. During these periods of time, yang decreases, and yin increases.

What period of time is most favorable for practicing qigong? There are different points of view on this. Some believe that it is expedient to practice after zishi to the ears, others consider it between zishi and yinshi, and others only during the periods of zishi and maoshi. There is also an opinion that classes should be carried out only during a period when yang is in power or, conversely, when yin is on the rise. In addition, you can find recommendations to practice qigong during the periods of zishi, ushi, maoshi and yushi. The last point of view is shared by the author. As a justification, the author puts forward some provisions of the doctrine of yin, yang and eight trigrams (ba gua) from the treatise Zhou yi (Zhou yi is the same as Yijing.), as well as from the theory of qi transformations, which is based on traditional Chinese medicine.

Twelve of the 64 hexagrams reported in Zhou Yi are a kind of formula for the states of yin and yang in each of the 12 months of the year. The first 6 hexagrams (fu, lin, tai, yes, guai, qian) correspond to the eleventh, twelfth, first, second, third and fourth months lunar calendar. At this time, the birth and strengthening of yang takes place, which comes into full force in the fourth month. The remaining six hexagrams (hou, dun, fou, guan, bo, kun) cover the period from the fifth to the tenth month, when there is a gradual increase in yin and a weakening of yang. Yin will reach its maximum strength in the tenth month.

During the Zishi period (from 23:00 to 01:00), the concentration of the original yin and yang occurs and their most favorable interaction occurs. Yin and yang are gradually accumulated in the renal fluid. Previously, it was called pre-heavenly qi, which is the basis of the life of the body. The phrase zishi period - the first period of yang activity, found in the doctrine of yin and yang, in relation to qigong means the birth of just such qi. Zhang Jingyue wrote: To replenish yang, one must look for it in yin. The process of obtaining yang from yin (birth and transformation) is endless.

Therefore, practicing qigong during the zishi period allows you to catch the moment when true qi appears in the body. In addition, the zishi time is the first of the six periods of yang activity. During this period, yin is in a state of maximum activity and yang is born, that is, yang qi is born. True qi is directed to the meridian of the gallbladder just at this time, which is why the latter is slightly warmed up. This is the first sign of the appearance of yang. The Nei Ching says: All eleven internal organs are dependent on the gallbladder. Performing exercises during the Zishi period greatly increases the effectiveness of qigong practice.

Maoshi time (from 05:00 to 07:00) coincides with sunrise and the fourth stage of yang activity, when yang qi already dominates the body. During this period, true qi moves along the meridian of the large intestine, which is opposite the meridian of the lungs (the meridian of the lungs runs along the inside of the arm, and the meridian of the large intestine - along the outside.) and therefore falls under its influence. Qigong practice at this time helps to strengthen yang qi. No wonder they say: During maoshi, qi boils.

During the Ushi period (from 11:00 to 13:00), the sun is at its zenith, and true qi moves along the meridian of the heart. The heart is the main yang organ, so yang qi is in the highest stage of activity. However, this time also coincides with the first stage of yin activity. Therefore, classes during this period of time contribute to the strengthening of the emerging primordial yin-qi and the beginning process of the fading of yang-qi activity.

The yushi period (from 5:00 pm to 7:00 pm) coincides with sunset and the fourth stage of yin activity, when yin qi becomes heavier. Since yin and yang are completely interdependent, qigong practice at this time helps to strengthen the true yin qi and maintain the latent phase of yang existence.

Twelve months are distributed over the four seasons, advancing in accordance with the laws of celestial mechanics and the cycle of yin and yang. Spring and summer are yang, autumn and winter are yin. All 12 months can also be arranged in the order of shichen (zi, chow, yin, mao, etc.), and in accordance with the signs of weather conditions characteristic of each period of the day, they can also be conditionally divided into spring (early morning), summer (noon), autumn (sunset) and winter (midnight). Such a change of seasons during the day is also due to the circulation of yin and yang, the alternate strengthening and weakening of their activity. The four seasons are subdivided into 12 shichen, conventionally corresponding to 12 months. The degree of intensity of yin and yang in each shichen is adequate to their activity in the corresponding month.

The treatise of Can Tongqi says that during the Ushi period, yin is like a host, and yang is a guest. Yin qi gradually builds up until the haishi period, when yin is at its strongest and yang is at its weakest. During the Zishi period, yin and yang change places: yang acts as the host, and yin is the guest. There is a gradual increase in the activity of yang-qi up to the time of syshi, when yang is maximally active, and yin is in a passive state. Thus, the day seems to be divided into two halves: from zishi to syshi - six hours of yang activity, from ears to haishi - six hours of yin activity. Yang originates in the Zishi period and reaches its maximum in the Xishi period. Yin originates during the Ushi period and is at its strongest during the Haishi period.

Each shichen, except for syshi and haishi, is characterized by the presence of one or another decreasing or increasing amount of yin and yang. Therefore, the periods of yinshi, maoshi, and chenshi correspond to spring; syshi, ears, weishi - happy summer; shenshi, yushi, suishi - with autumn, and haishi, zishi and choushi - with winter. The periods of zishi, ushi, maoshi and yushi fall in the middle of each conventional season, so in traditional Chinese medicine they are called the four central (si zheng), and each of them designates the corresponding season. In addition, zishi, or winter, correlates with kidneys and water, ears, or summer, with heart and fire, maoshi, or spring, with liver and wood, yushi, or autumn, with lungs and metal. The spleen is associated with the earth, but does not have a corresponding time of day, since the earth is active at any time. With regard to qigong, all this means that performing exercises during the periods of zishi, ushi, maoshi and yushi is accompanied by receiving from the outside everything useful that is inherent in each season, and strengthening the true qi of the five internal organs.

Summarizing all the above, it can be noted that qigong exercises during the periods of zishi, ushi, maoshi and yushi allow you to maintain a dynamic balance between yin and yang in the human body, since there is a complete correspondence between the exercises performed and the hidden patterns of natural generation, strengthening, transformation and calming. qi. In accordance with this principle, you can choose other periods of time for practicing qigong, in accordance with the cycles of activity of yin and yang. For example, the period between ushi and haishi is characterized by a decrease in yang activity and an increase in yin, while the period from zishi to xishi is characterized by the reverse process. Therefore, those suffering from yang deficiency should choose between zishi and sishi to practice. Those with low yin activity should practice between ushi and haishi.

When choosing a time for classes, one should first of all take into account the principle of balance of yin and yang, avoiding the possible dominance of one of the principles. This must be remembered constantly, even if the choice fell on such an auspicious time as zishi.

In addition, one should bear in mind the peculiarities of the behavior of yin and yang during the periods of syshi and haishi. During the syshi period, yang is most active, while yin is practically absent. Therefore, doing qigong at this time can lead to overstimulation of yang, causing overheating, which negatively affects healthy qi. The segment of haishi is characterized by the maximum activity of yin and the inferiority of yang. Therefore, classes during this period, accompanied by the excitation of yang, lead to the fact that yin and yang begin to interfere with each other. This again harms healthy qi. That is why, neither in antiquity, nor at present, none of the qigongists recommends practicing at this time. The most optimal times are the periods of zishi, ears, maoshi and yushi.

Since ancient times, it has been believed that the most favorable direction for training is the north-south direction: facing south, back to north or facing north, back to south. Since the north corresponds to the water of the rengui, and the south to the fire of the bindin, the position facing south, with the back to the north, contributes to the establishment of harmony between water and fire.

If we approach this problem from the standpoint of modern science, then in this case there is confirmation of this point of view. A person is under the constant influence of the Earth's magnetic field. The position of a body oriented in the north-south direction coincides with the direction of the lines of force of this field. As a result, the magnetism of the human biological field is enhanced, which positively affects the functioning of the body and the results of classes. The use of the theoretical position on the mutual influence of man and nature in the matter of choosing the direction for practicing qigong finds more and more supporters. The correctness of this approach is receiving more and more scientific evidence.

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3. The critical moment of the appearance of qigong reactions and "qi attacks on the focus of the disease"

4. Critical moment of fear of hallucinations

5. The critical moment of fear for the safety of one's own qi

6. Critical moment of possible injury even in the most harmless situation

7. The critical moment of the ironic attitude of strangers

8. The critical moment of the absence of a calm environment

9. Critical moment of everyday troubles

10. The Critical Moment of Impatiently Waiting for Results

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