In today's world with its frantic pace of life, it is difficult to remain healthy and cheerful. Constant stress, fuss, anxiety, eating fast foods on the go – All this undermines physical and psycho-emotional health. A person feels inner emptiness, loses the taste for life and gets sick.
But it is still possible to refill your body with energy and regain inner joy with the help of qigong gymnastics. This Chinese technique, which is more than 4000 years old, has a positive effect on the body and soul. And you can apply it on yourself at home. How to do this, read the material estet-portal.com.
1. Qigong gymnastics: what is its essence and what does it give
2. Basic rules for the implementation of the Eastern practice complex
3. Proper breathing – basis of qigong gymnastics
4. Qigong gymnastics: a set of exercises for beginners
Qigong gymnastics: what is its essence and what does it give
Qigong gymnastics grew out of Chinese traditional medicine. The name of this ancient healing technique is translated as "working with energy". This refers to the universal life energy, often referred to as "chi".
Qigong activates the movement of energy flows in the body, positively affecting the general condition of the body, restoring inner harmony, restoring vitality and changing the quality of life for the better.
It is work with energy that has a positive effect on the state of the body and soul.
Eastern practice solves many problems, both general and local, namely:
• Relieves internal stress. Gymnastics is like meditation. After all, during the lesson, a person is completely concentrated. As a result, thoughts calm down, muscular and psychological tension is removed, and there is no trace of stress left. A person who regularly practices the oriental technique improves his mood and improves his health.
• Improves concentration. Concentrating on every movement, a person, without noticing it, accustoms his brain to attention and awareness.
• Promotes weight loss. Oriental practice normalizes the work of the gastrointestinal tract. At the same time, it pacifies the increased appetite and, accordingly, does not allow overeating. All this leads to weight loss.
• Corrects problems with the spine and relieves back pain. Relaxation of muscles and joints, as well as turns, bends, squats and arm movements in qigong gymnastics, help to correct back problems. Such actions stretch and align the spine, relieve unpleasant pain in the lower back, relieve clamps in the vertebrae, correct posture, and also develop back flexibility and improve blood circulation.
Qigong – it is, in its essence, a complete system, which consists of:
• gymnastics;
• breathing exercises;
• meditation.
Exercise, unlike yoga, does not require good stretching and joint mobility. In qigong, the body is warmed up gently, without much stress on the muscles. And since the movements are smooth and easy, gymnastics is suitable for any person, regardless of age, level of training and health status. Eastern practice is suitable for both young people and pensioners, as well as those who have physical limitations. There are no contraindications as such.
Basic rules for the implementation of a complex of Eastern practices
Despite the simplicity of gymnastics, it still has a few rules that must be followed in order to get the desired result.
They boil down to the following:
• Each part of the body should be worked with equal intensity so that the energy is balanced from head to toe.
• Do not immediately jump from exercises for the knees to exercises for the cervical vertebra. Do everything in sequence.
The main rule of qigong is this: the movements are performed sequentially, starting with the legs and ending with the head.
• Work out the hip joint well, since congestion most often occurs in this area. Clamps in this part of the body lead to the fact that the blood circulates poorly here, as a result of which the arms and legs go numb, and various diseases appear.
• Pay special attention to your back, especially if you lead a sedentary lifestyle that puts more stress on this part of the body.
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Proper breathing – an important component of qigong gymnastics
It turns out that "qi" – concept is ambiguous. So, it also means breath, air. Therefore, Qigong is considered a breathing and movement practice, the main goal of which is – recovery of the body. Therefore, when exercising, it is important to monitor how you breathe. Proper breathing distributes the load on the heart evenly and saturates the blood with oxygen. And improper breathing, on the contrary, leads to shortness of breath and poor health. In each exercise, breathing should be deep and even. Try to breathe in and out exactly as indicated in the description.
Qigong gymnastics: a set of exercises for beginners
Before starting qigong exercises, set aside free space for it in your home and put on comfortable clothes that do not hinder your movements. Next, proceed to a set of simple exercises:
1. "Dragon Rocking the Cradle" We take a standing position, legs slightly wider than shoulders, head straight, look in front of you. We take a breath and rise on our toes. With an exhalation, we roll onto our heels, then – back. We do not bend our knees. We try to gradually increase the amplitude, rising higher and higher on the toes. Number of repetitions – 10 times. After this exercise, we try to do everything the same, but only from side to side, that is, we transfer our weight to the left, after which – to the right. Both the first and the second version of this exercise, in addition to improving the flexibility of the back, have a positive effect on the coordination of movements.
2. "The Dancing Dragon". In this exercise, we get up in the same way as in the previous one, but only we bring our legs together. We inhale, then we squat and put our palms on our knees. We exhale and at the same time we straighten our knees, and then we try to push them back, as it were. We do 10 repetitions, after which we inhale, bend our knees and "draw" them a semicircle to the right. When exhaling, we continue to describe the semicircle in this direction, after which we do the same on the left side. We try to squat lower, increasing the amplitude. Number of repetitions – 5 on each side.
3. "Crane emerging from the water." The starting position is the same. We take a breath and at the same time raise one leg, after which we pull it with both hands to the body. We do the same with the other leg. This exercise is performed 5 times on each leg.
4. "Dancing snake". We stand up straight, fold our hands behind our heads, and then spread our elbows as far as possible. After that, slowly rotate the hips in one direction 5 times, after which – to another.
5. "Flying Dragon". We stand straight, spread our legs shoulder-width apart. We bring our shoulders as far forward as possible, after which we raise them and take them back. We do this 10 times.
6. "Goose stretching its neck." We inhale, then stretch the neck forward, after which we exhale and return the head to its original position.
All these exercises are easy and fast. On them you will spend on the strength of 15 minutes of your time. Anyone can join them, from a child to an elderly person. It doesn't matter if it's morning, afternoon or evening. Oriental practice gives tremendous benefits at any time of the day. With the help of qigong gymnastics, you will correct your posture, relieve internal tension, and also become more concentrated, calm, healthy and happy. Your life will again acquire meaning and bright colors.
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