For many hundreds of years, Eastern healers have been practicing folk remedies using various breathing and physical techniques. Having comprehended the ancient wisdom, we can also master self-healing skills, especially such simple ones as exercise. It should be noted that it is precisely in the simplicity of movements and ease of execution that the Qigong complex has proven itself on the positive side and is a fairly effective way to combat arthrosis. By performing it regularly, you can not only prevent joint diseases, but also maintain them in working condition if there is an existing diagnosis.
Gentle movements are suitable for both adults and children as a warm-up for the whole body. But Qigong gymnastics for joints are 18 therapeutic and health-improving exercises that are aimed not only at improving health, but also, thanks to a special technique, are designed to concentrate internal energy to suppress diseases. As qigong master Li Min says, the exercises do not require special preparation, but effectively restore vitality and strengthen the spirit.
The healing effect of therapy
Eastern techniques are designed to balance thoughts, energy and a healthy spirit in the human body. But it is Qigong gymnastics that can relieve fatigue, normalize blood pressure and metabolism. Arthritis is one of the diseases that manifests itself due to a number of factors, including metabolic disorders. Painful sensations will go away, because during the exercises blood circulation is normalized.
In China, this method is widely used to restore the strength of athletes after long and grueling training. And also for people who, in the course of their professional activities, face great mental and intellectual stress. Smooth movements, deep and even breathing, muscle relaxation leads to internal harmony, cleansing the channels through which qi energy circulates along with blood.
The main principle for speedy recovery is concentration and rhythmic breathing. Thanks to the connection of a person’s consciousness with the work of muscles, the weakened areas of the body are affected. The entire complex is based on a slow and smooth tempo, and the amplitude depends on the capabilities of the performer, without requiring the impossible.
The versatility of the technique
This complex has one undeniable advantage - it can be used by different age categories. However, despite this, it is still necessary to consult a doctor for those who have individual characteristics of the course of the disease or any contraindications to the use of physical activity. Qigong gymnastics for joints: 18 therapeutic and health-improving exercises are so simple that it is advisable to introduce them into a daily habit from an early age. You only need to spend 10-20 minutes in total, but the effectiveness of the technique will allow you to maintain vigor and lightness of spirit until old age.
Let's start charging!
- The lower limbs are slightly bent at the knees, the upper limbs at the elbows and pressed to the body, while the fists are clenched. Concentrate and throw your hands forward, while opening your palms. Returning to the IP, clench your fists again. It is recommended for those who have problems with the joints of all extremities. There is no aggression or jerking in the execution of throws; everything is done smoothly and slowly.
- Same IP. Raise one hand up, while feeling how energy flows through the palm to the body, to the feet. Then we turn 90 degrees, placing our hand in front of us. As you bend down, touch the opposite heel, then slowly straighten up. We repeat, changing direction. When performing all manipulations, the lower back, entire back and shoulder region are developed.
- We stand straight, hands on our belts. We shift the center of gravity to one leg, while lifting the other, bending it at the knee. After freezing for a few seconds, straighten it, slightly lifting it above the floor. Repeat in the opposite direction. It is important to maintain your balance and not fall on your side. No. 7
- This movement will also require some concentration and stability. IP as in the previous one. Raise one leg, while turning the foot upward. IP. Then we imitate a blow, pointing the limb to the side. IP. Raise your straight leg forward and move it back, trying to hit yourself on the buttock with your heel. It is recommended to perform it for weaknesses in the lower extremities, because it trains the muscles and increases the strength of the joints.
- At first we stand straight, then we take a step to the side, crossing our hands in front of us. Having frozen for a few seconds with our right hand, we make a pushing movement to the side with an open palm, clench our left hand into a fist and bend it at the elbow.
- Standing straight, we stretch up and raise our hands. After making several rotational swings, we lower it.
- We raise one hand up and forward with an open palm, and the other down and back, clenched into a fist. We return to the starting position, change position and repeat the manipulations.
- This option is from martial arts. The lower limbs are spread out and slightly bent, the upper limbs are pressed to the waist and bent at the elbows. We strike forward with our right hand and return to IP, repeating with our left. Dynamic performance of this exercise allows you not only to warm up the joints of the shoulders, hands and knees, but also keeps the muscles tense, helping to strengthen them
- From the starting position, raise your right palm up and bend your left leg at the knee. This exercise will require control over the coordination of movement. It is recommended to perform for pain in the heart and abdominal cavity.
- Standing straight, extend your arms in front of you, and then raise them up, opening your palms and rising on your toes. Try to breathe evenly. By regulating your breathing, you will improve blood circulation in all organs.
- Standing straight, raise your palms up. Then we sharply clench our fists and, lowering them to shoulder level, bend our limbs at the elbows. You need to reach up with your head. Maintain balance and straight body position.
- This exercise helps relieve pain in the abdominal area. Cross your palms over your stomach and apply gentle pressure in a circular motion.
- From the starting position, we take our leg back and place our foot on the toe. Then forward and onto your heel. Change position and repeat manipulations 8 times.
Be sure to consult your doctor before treating any illness. This will help take into account individual tolerance, confirm the diagnosis, ensure the correctness of treatment and eliminate negative drug interactions. If you use prescriptions without consulting your doctor, it is entirely at your own risk. All information on the site is presented for informational purposes and is not a medical aid. All responsibility for use lies with you.
Eastern techniques, operating for many centuries, designed to improve the body and spiritual organization of a person, have been especially popular in recent decades. One of these practices is qigong gymnastics, aimed at improving the health of the spine. Already known to the Chinese for a long time, qigong for the spine is firmly established in the lives of people all over the world who have problems with the musculoskeletal system. A unique system based on proper breathing and relaxation of the whole body, the ability to concentrate, provides a powerful healing effect.
What is the complex intended for?
The spine is the core of the body with 35 vertebrae. Physical inactivity, inactivity, reluctance and inability to properly load the body with useful physical exercises lead to back pain. Qigong, which is aimed at stretching the spinal column, will help you avoid this discomfort and problems.
Many people who have not experienced the disease before have no idea what this exercise technique is intended for. With the help of gymnastics you can achieve the following goals:
- form the correct body structure;
- create healthy posture;
- achieve flexibility in joints;
- eliminate deep tension in the muscles;
- improve the health of the spine;
- achieve freedom of movement in the joints;
- improve blood circulation in all organs;
- open all channels in the body for the free movement of energy in them;
- increase vitality.
Even the most “hardened”, “wooden”, hard body can be softened to the desired result using the qigong technique for the spine. The reward will be lightness and flexibility. Of course, some effort and work with the body will be required from the person. You need to learn careful and precise movements without tension, which will allow you to flow from one position to another.
What does the qigong complex provide, what processes occur in the body?
Regular practice of the techniques leads to amazing results.
1. Spine. Correction of posture disorders. Elimination of deformities of the spinal column, its free movement.
2. Limbs (legs, arms). Active joint movement. Restoring the functions of bones and tendons. Unhindered movements.
3. Head. After performing qigong exercises for the spine, the mind becomes clearer, the head becomes clear, and the body gains extraordinary lightness. Memory efficiency improves, sleep is restored, and the body is filled with energy. Due to the flow of oxygen to the brain, the speed of thinking and physical reactions appears.
4. Vision. Thanks to the flow of blood to the organs, the eyes gain visual acuity, become clearer, and see better.
5. Abdomen area. Long-term qigong exercises for the spine help improve intestinal motility. Fat deposits in the abdomen and thighs are also reduced, and a person’s appearance improves.
6. Pulmonary and cardiovascular system. Regular performance of a set of exercises improves ECG indicators, and hearts improve, shortness of breath disappears, and the strength of heart contractions increases.
7. Spleen, liver, stomach. The absorption of nutrients improves and appetite improves. Liver functions optimize their work, resistance to diseases appears, and immunity increases.
8. Reproductive system. Chinese qigong helps in the prevention of sexual impotence, prostatitis, and dysmenorrhea. Reproductive function increases in both women and men.
The undoubted advantages of the technique
There are no restrictions on age or physical condition for these classes; this is why qigong gymnastics for the spine differs from many other techniques. There are no sudden movements in the exercises, so they are recommended even for very elderly people.
Smooth, slow movements of the body are beneficial for those who suffer from high blood pressure. The pace of gymnastics allows you to balance your emotional state, mind and emotions.
It is known that the appearance of many diseases is associated with disorders of the musculoskeletal system. Therefore, therapeutic qigong helps to improve the general condition and cure many other diseases.
To perform this set of exercises, no special room is required. 2-3 meters of free space and a rug are enough.
Even some chronic diseases can be cured without the use of drugs, only if you exercise regularly.
Risk zones, or Who is qigong indicated for?
- people who have weakened muscle corset;
- elderly patients;
- leading a sedentary lifestyle (clerks, drivers, office workers, seamstresses, in general, those people whose workplace is a table and a chair);
- having weak tendons and poor posture (a weakened muscle corset causes constant muscle tension and the inability to straighten);
- people who have diseases of the joints and spine (osteochondrosis, scoliosis, lumbago).
Choosing a set of exercises
There are several varieties of qigong gymnastics for the spine. There is only one rule: a complex should be selected by a specialist technician, based on the doctor’s testimony, if a person has serious problems. You can start training by choosing a complex from the following:
Qigong complex, exercises for the spine
1. Clasp your hands and raise them up above your head, close your straight legs together. Very slowly stand on your toes, simultaneously straightening your arms and stretching your head up. Thus, the entire spine, the entire body is stretched. Then lower yourself to the starting position, slowly.
2. Hands in the same lock position, but bent at the elbows. Make sideways movements - right, left, like a clock pendulum. Pause briefly when bending over.
3. The starting position is the same, only now bend your legs slightly. Make a pendulum.
4. Take the position as in the second exercise. When bending, straighten your arms. Returning to the starting position, bend your arms. The spine is stretched as much as possible, and you need to try to concentrate on this feeling.
5. Close your legs together, clasp your hands, turn your torso 90 degrees, while extending your arms.
6. Perform exercise No. 5, only add turns of the neck, turning it all the way.
7. Place your feet wider than your shoulders, lower your arms. Bend over, resting your hand on your knee and lifting the opposite hand up.
8. Stand up straight, put your hands on your belt. Move your head forward, like a bird does. Movements should be slow and smooth.
9. Same starting position, only now turn your head to the sides and try to touch your shoulder with your chin.
10. Previous position, gradually tilt your head towards your chest, then carefully tilt it back. Do not make sudden movements!
11. Do not change the starting position. Make circular movements with your head.
12. Hands on the belt, legs bent. Raise your lower limb at an angle of 45 degrees. Rotate the foot of the raised leg. Then change position.
13. Hands raised at shoulder level. Legs are closed and straight. Slowly lower your hands and clasp them, then raise them and stop them in the chest area. Smoothly bring it to the level of the forehead and at the next stage, unfold your arms, raising your elbows. The next movement is to raise one elbow while lowering the other. Shift the chest in the direction where the arm rises. The torso also makes a turn behind the upper elbow. In this exercise, having reached maximum muscle tension, change the position of the elbow and body. Complete the gymnastics by lowering and connecting the elbows in the chest area. Do 10-18 repetitions.
These exercises are the initial ones in the qigong system. Having studied them and tested them, and practiced regularly, you can proceed to more complex ones. This will enhance the healing process.
Precautionary measures
While performing the exercise, you need to monitor your sensations very carefully. If you feel discomfort during any movement, you should stop immediately. When the trouble passes, start the same exercise again, completing it.
No sudden force should be applied to problem areas of the spine. Movements should be done with minimal tension, gradually increasing the load. Breathing during gymnastics should be kept calm and even.
Chronic patients are recommended to exercise 2 times a day. For ordinary people, once is enough, but regularly. The duration of the complex is short, only half an hour. Each exercise is repeated according to your feelings and desire.
Butrimov complex
There are sets of exercises whose specialization is aimed at rehabilitation of the spine in the postoperative period. But in the complex that Butrimov selected and improved, qigong for the spine is adapted to the Slavic anatomical type.
What kind of gymnastics is this anyway?
By and large, the Chinese health system is a whole science. It helps you discover your abilities and know yourself. Long-time practitioners of qigong activate biologically active points on their hands; such people begin to heal others, relieve pain, and give massages. Real masters and gurus of this science know how to accumulate positive energy and cleanse themselves of negative energy. But first of all, a person must heal himself.
Bottom line
Studying these practices is very interesting and educational. Qigong offers many different possibilities. This is health, lightness in the body, a feeling of fullness of life. Success in comprehending Eastern practices is guaranteed to help a person not be distracted by weaknesses and illnesses of the body.
Qigong for the spine is a Taoist ancient Chinese teaching aimed at working with energy. The process of working with energy is carried out in the form of safe, slow physical exercises. Because many nerve endings extend from the spinal cord, problems with the spine can lead to various diseases of the internal organs of a person. By performing these exercises, you can get rid of any problems associated with the spine without the help of medications.
Qigong for the spine has the main advantage - there is no need for warm-up. Smooth, slow movements are absolutely safe and are aimed at balancing a person and relaxing his muscles.
There are no age restrictions for performing gymnastic relaxation exercises, which makes it possible to perform them throughout the entire period of life, remaining healthy and maintaining sanity.
- persons who are in a sitting position for a long time - a sedentary lifestyle (work, travel, computer or TV) leads to a characteristic weakening or atrophy of the muscular corset of the spine. This condition leads to a strong load on the spinal column itself, which is expressed in the form of crunching joints when moving, aching arms and legs;
- stooped - due to muscle atrophy, nerve endings are pinched, which limits the mobility of the spine, and the person cannot fully straighten his back;
- persons who have suffered back injuries – after injuries, damaged muscles retain tension for a long time, which is a self-preservation effect. During this time, the ability to move decreases significantly;
- diseases of the musculoskeletal system - pathological changes in the spine are very serious and, if left untreated for a long time, can lead to the need for surgery.
Qigong exercises for the spine help strengthen muscles and tendons, and also relieve tension from the nerves of the back. You can also restore the mobility of the spine after injury with the help of ancient Chinese teachings.
Expert opinion
Over time, pain and crunching in the back and joints can lead to dire consequences - local or complete restriction of movements in the joint and spine, even to the point of disability. People, taught by bitter experience, use a natural remedy to heal joints, which is recommended by orthopedist Bubnovsky... Read more"
You can avoid relapses of diseases of the musculoskeletal system and, after some time, eliminate them altogether by systematically performing health-improving smooth gymnastics.
How to learn gymnastics for the spine yourself
Due to the fast pace of modern life, many people who need health-improving gymnastics cannot afford to attend professional lessons with a teacher. Thanks to the World Wide Web, it has become possible to conduct the necessary exercises at home using videos: qigong for the spine.
A little about secrets
Have you ever experienced constant back and joint pain? Judging by the fact that you are reading this article, you are already personally familiar with osteochondrosis, arthrosis and arthritis. Surely you have tried a bunch of medications, creams, ointments, injections, doctors and, apparently, none of the above has helped you... And there is an explanation for this: it is simply not profitable for pharmacists to sell a working product, since they will lose customers! Nevertheless, Chinese medicine has known the recipe for getting rid of these diseases for thousands of years, and it is simple and clear. Read more"
A well-designed course of exercises allows you to independently achieve the desired result.
Qigong for the spine – a set of exercises:
- Before starting gymnastics, you need to feel your body. Take the starting position (feet parallel, legs shoulder-width apart), knees slightly bent, and pelvis slightly raised forward. At the same time, the buttocks should not protrude back! The arms are in a free position and are not pressed to the body. The chin is lowered as much as possible so that the top of the head points upward. It is with this exercise that all others in qigong gymnastics begin. This body position is necessary to restore the connection between consciousness and the physical body.
- “Crane neck” - the chin is pressed to the neck, which, together with the head, is extended forward. You should hold in this position for a few seconds. The head lowers under its own weight and smoothly rises up along the neck, taking its original position.
- “Cleansing the breath” - first, inhale through the nose and exhale through the mouth. At the same time, the stomach is tense and pressed to the back, and the body is completely relaxed, as if the puppet’s string that holds it has broken.
- “Turtle neck” - the chin is pressed tightly to the neck, which drops slowly lower and lower, the position is fixed on the chest. The head drops parallel to the ground and the chin points forward. Next, the head is raised to such a position that the eyes are directed to the sky. Initial position.
- “Dragon in the clouds” - arms are at the sides at shoulder level. Hands go down, joining into a lock and rising to the chest. The lock is fixed at forehead level, a turn is made and the opened lock rushes into the sky. One elbow drops, the other rises, the chest shifts to one side. The torso turns towards the upper elbow. After reaching maximum tension, the position of the elbows changes, and the body turns accordingly in the other direction.
After completing a set of exercises, the arms are lowered, connecting at chest level, which allows you to achieve maximum relaxation.
Advantages of this technique
Qigong for the spine and joints is a harmonious relaxation in which all the joints of the body and the spine get rid of blocks, returning to normal. These exercises help a person to correctly form the structure of his body, achieving joint flexibility. Thanks to them, correct spinal posture is formed, which gives a person grace and beauty.
The effects of relaxing gymnastics are not only aimed at joints and muscles; regular performance of complex exercises gives a person vital energy, improving blood circulation and nourishing brain cells. The secret of gymnastics is the correct order of doing the exercises. In order to follow the sequence and technique of relaxation exercises as accurately as possible, and perform them together with a video instructor.
Sooner or later, everyone turns to different methods of healing. Among these, the most ancient and quite popular today is the Chinese gymnastics Qigong. Combining a whole range of health-improving, healing exercises, as well as elements of breathing exercises and martial arts, this ancient eastern practice enjoys considerable popularity. The system is based on Chinese statements about energy flows permeating the whole world and each person individually. And if you manage to balance the circulating energy of Qi, direct it to every vital center of the body, having mastered Qigong classes for beginners, you can achieve incredible results. How exactly this thousand-year-old technique “works”, and how with its help you can improve your health and understand your own world, this article will tell you.
With its roots going back thousands of years, Qigong breathing exercises demonstrate an amazing healing experience that opens up new physical capabilities for a person, and also provides a unique chance to penetrate into one’s inner world. This is probably why adherents call the ancient Chinese practice the “Art of Qigong,” which allows one to reach the pinnacle of self-improvement.
Using the example of our body, we can show that oriental Qigong gymnastics allows us to improve the functioning of each system in the body, which generally contributes to the favorable functioning of the entire mechanism. Energy matter, like rivers, flows through the human body along special meridians (centers). And if any flow fails to penetrate, this is reflected in a deterioration in well-being. The blockage blocks the path of vital energy, as a result of which minor “failures” may initially occur, leading to illness.
The definition of the word “Qigong” itself is formed from a combination of the words “Qi”, which means energy and “gong” - movement, activity, work. Therefore, it can be translated as “technique for activating energy” or “energy management”.
The practice of Qigong consists of several directions that bring harmony to a certain area of a person’s life. The most popular ones can be identified:
- health Qigong (for the spine, back);
- therapeutic Qigong (medical);
- combat complex.
The uniqueness of this oriental technique is that it is universal. In the literal sense of the word. The practice of Qigong has no contraindications. The Qigong system can be used by young and old, completely healthy and sick people. It does not matter what level of training the patient has - the art of Qigong is relevant for everyone.
What problems can Eastern practice help solve?
Chinese Qigong gymnastics is very multifaceted. Using a set of exercises of this oriental technique, you can solve a lot of problems.
Wellness exercise helps:
- increase joint flexibility;
- solve back problems (restore posture, eliminate spinal hernias, get rid of scoliosis, etc.);
- increase immunity;
- improve metabolism;
- get rid of chronic diseases (with regular use of Qigong practice);
- increase the tone of the body.
If we consider the overall effect of the healing and healing eastern practice, then we can safely say that this art is amazing. Qigong, as an integral complex, perceives the human body as a single mechanism in which everything is interconnected. Therefore, upon reaching a certain stage, energy can be directed in the right direction. Qigong can be used for weight loss, normalization of the digestive system, for cardiovascular diseases, for the back, etc.
The Chinese Qigong technique often helps where alternative treatment options and medicine are not effective. This is due to the fact that the concept of this practice is fundamentally different from all kinds of others. Qigong classes have special advantages over other options for health procedures:
- Anyone can perform a complex of eastern health practices even without any level of training;
- a set of Chinese exercises is quite suitable for patients of different age categories;
- the Qigong system provides for a slow pace of exercises;
- You can devote 15-20 minutes a day to oriental gymnastics in any conditions.
Fundamentals of Oriental Art
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The art of Qigong can easily be compared to a system that connects different stages of physical condition and vital energy. The level of intelligence, well-being and purity of consciousness will depend on how deeply the Qi energy can penetrate. By using Qigong exercises for the purpose of losing weight, healing the back, restoring tone, etc., a person simultaneously develops. Subsequently, this has a significant impact on a person’s perception of the world around him and people, and also plays a huge role if a person is in “search for himself.”
That is why it is so important to familiarize yourself with the basic rules, the mandatory implementation of which includes health or therapeutic Qigong (for weight loss, emotional well-being, for the back, spine, etc.). Correct reproduction of a set of exercises of the oriental technique called Qigong is a guarantee of its effectiveness and the absence of discomfort. Therefore, beginners should pay special attention to this set of rules.
First of all, when mastering Qigong (for weight loss, back, etc.), beginners need to learn how to move and at the same time breathe correctly. Some people make a grave mistake by ignoring this point. But it is Qigong breathing exercises that opens the necessary flows so that energy penetrates the body. Neglecting this rule can reduce all attempts to achieve the desired goal and efforts to nothing.
In addition, when performing each exercise, you should reveal your self, filling each movement you make with yourself. In the process of this, thoughts arise. However, all of them are subject to comprehension. This way, you will begin to understand where the energy is going and what you need to do next. Those who had the opportunity to visit China could observe a similar picture, when the Chinese perform smooth interconnected movements, relying only on their sensations. From the outside it may seem that the picture is completely incoherent, but only an experienced adept who has penetrated into the essence of this Eastern technique can curb the energy that will lead him along.
Qigong will be useful for beginners if they are also consistent in implementing the concept of practice and begin to do gymnastics regularly. One of the most important points in mastering the ancient experience of healing is discipline. It is possible to reach the highest level of eastern practice only under the condition of internal self-organization and regular implementation of the complex. By devoting 15-20 minutes every day, you will consolidate your knowledge and gain certain skills. Subsequently, the organizational aspect will penetrate into daily life and you will notice how you will have more free time due to the rational distribution of your responsibilities during the day.
Many of those who would like to perform Qigong for weight loss or health improvement are stopped by thoughts of age. The opinion that this complex of oriental health-improving techniques cannot be used by older people is fundamentally incorrect. Due to the fact that the unhurried rhythm of the actions is observed, all Qigong classes are suitable for patients of any age category. They can be performed even by those who suffer from diseases that cause pain during active movements. In addition, not only for health, but also for the soul, Qigong will be relevant for people who have reached a certain age. Many practitioners of the art of Qigong begin to understand the meaning of life and find peace of mind.
Examples of complex classes
The most popular today are two areas of Qigong:
- for weight loss;
- for the back.
We will talk about them in detail below.
To get rid of excess weight
ABOUT 
Very often, health-improving Qigong gymnastics is used by those who, in the fight against excess weight, have tried many different methods that later turned out to be ineffective. Unlike other techniques, the practice of Qigong for weight loss, as mentioned above, uses energy flows to open the necessary channels. Through them, more oxygen penetrates into the body. Against the background of this process, active burning of accumulated fat begins, which is quite natural for the human body. This once again confirms the need for proper breathing.
Qigong for beginners who want to try the effect of losing weight involves mastering three main positions of the technique. These Qigong exercises will bring you closer to realizing your dream of a beautiful body:
- Exercise "Frog". I.p. – sitting on a chair with legs spread shoulder-width apart and feet pressed to the floor. Leaning forward slightly, place your elbows on your knees and clasp your left fist with your right hand. Relax so that Qigong for weight loss will bring noticeable results, and begin to inflate your stomach while inhaling slowly. As you exhale, the stomach should return to its natural position. The recommended number of repetitions for beginners is 20 rubles.
- "Wave". I.p. - lying on the floor on your back with your knees bent. One hand should be placed on the chest, the other should be placed on the stomach. Inhale - the stomach rises and the chest retracts. Exhale - reverse movements. These Qigong movements for weight loss are repeated 20 times in a row when there is a strong feeling of hunger.
- Morning Qigong – “Lotus”, to stimulate metabolism. Performed in a classic pose with eyes closed for 15-20 minutes. During this time, in order for Qi energy to fill the body, you need to alternate deep, calm breaths with the same exhalations.
By using this complex for weight loss, you can restore the harmony of energy flows and normalize yin-yang. This will eliminate the obsessive feeling of hunger. In the future, doing exercises for 20-30 minutes will help you lose weight and move to a new level of eastern technology.
To eliminate back problems
For beginners practicing eastern techniques, a simple complex for the spine and 
back healing. It includes Qigong classes for the spine, lumbar and shoulder back, and neck. Morning Qigong involves a set of three exercises, which can take 15-20 minutes to complete:
- – slow bends forward with the chin pressed to the jugular notch. At the same time, you need to practice “belly breathing.”
- Turns– smooth turns with arms spread to the sides (at shoulder level). Movements are performed only by the shoulder region, not by the body.
- Leg raises– performed in a standing position. Alternately, with smooth movements, each leg is raised, bent at the knee, and held in this position by hand for about 20 seconds.
This Qigong complex is very useful for the spine and lumbar region, as it allows you to stretch and open the joints of the back so that they are filled with Qi energy.
Taoist gymnastics Qigong, which has absorbed the centuries-old wisdom of Chinese medicine, is a unique practice of self-development and healing.
This eastern technique is based on the doctrine of Qi - the universal energy that forms the essence of the entire material and immaterial world. In the body of a healthy person, Qi circulates smoothly and unhindered through unique channels. Various infections, stress, and unfavorable external environment create barriers in the human body that interfere with the normal movement of Qi, resulting in the formation of pockets of negative energy, and then diseases appear. To free your body from energy clamps, a person must be able to accumulate Qi and direct its flows in the right direction.
Health Qigong does not require special knowledge or physical training. It is enough to perform special exercises that allow you to feel the movement of internal Qi and strive to understand the mechanism of interaction with it. Cleansing energy channels occurs through breathing and complete relaxation, and the promotion of Qi is carried out through volitional effort and special body movements. The healing power can extend to any part of the body: there are therapeutic Qigong exercises for the eyes, heart, spine, blood vessels, face, ears, etc.
The concept of Qigong combines many styles and schools. Taiji (Tai chi) Qigong healing gymnastics is considered the most popular direction of Qigong. In addition to the powerful healing effect, the Taiji school involves developing the skills of instantly mobilizing all functional systems to repel attacks in real combat.
Eastern Qigong gymnastics can slow down aging, improve the condition of muscles and ligaments, normalize blood pressure, overcome depression, relieve arthritis, prevent cardiovascular diseases and other disorders. Thus, the practice of Qigong gymnastics opens the way to a long life, unclouded by illnesses.
Breathing exercises Qigong
In Qigong gymnastics, breathing, as the highest function of a living organism, plays a central role. Breathing, being the connecting link between the physical and etheric bodies, plays a major role in their interaction and development. Therefore, having learned to control breathing, a person will be able to consciously direct Qi in the direction he needs.
The regulation of respiratory cycles involves techniques such as forcing inhalation or exhalation, holding the breath, breathing through the nose or mouth, accompanying breathing with certain sounds, changing the depth and frequency of breathing in various combinations. Each technique works either to stimulate or suppress one or another physiological process.
Breathing exercises help calm the mind in order to better feel the internal organs. Qigong masters, by controlling the breath, are able to determine the places where the energy failure has occurred. But even at the very beginning of mastering the Qigong breathing technique, a person notices useful changes in his well-being.
Therapeutic gymnastics Qigong for the spine
The mobility and flexibility of the spine indicates that the Qi energy moves along it correctly - first it rises from the tailbone to the kidneys, “washes” the sacrum, lower back, and pelvic organs, then flows into the upper parts of the spinal column.
The lion's share of health problems begins with pathologies of the spine, because the most powerful energy channel passes through it.
How does Qigong gymnastics work on the spine?
- Eliminates spasms and blocks in muscles.
- Forms good posture.
- Increases joint flexibility.
- Improves blood supply to all systems and organs.
- Strengthens tendons and muscles.
- Relieves tension in the nerve endings of the spinal cord.
Qigong gymnastics for the back offers the most gentle and comfortable way to improve the health of the spine. Unlike other methods, the practice of Qigong has no age restrictions: by practicing the Qigong system, older people regain the joy of movement, and young people reveal the enormous potential of their body.
Therapeutic gymnastics Qigong for joints
From the point of view of Chinese medicine, joint diseases arise due to the accumulation of “damp energy” in them. Articular gymnastics Qigong Using smooth movements, it warms up the muscles and ligaments, displacing the “damp energy” from the joints.
All exercises are based on relaxing muscles and joints: only in the “soft body” can beneficial Qi flows circulate without encountering obstacles. Over time, even a very “rigid body” acquires lightness and flexibility. Thanks to Qigong exercises, the joints become much more mobile and the ligaments more elastic.
Qigong gymnastics exercises for beginners
The path to understanding Qi begins with learning the simplest movements. A common mistake among beginners is the desire to learn more exercises and poses. However, in Qigong the number and complexity of exercises do not play a significant role.
Here, the ability to fill every movement with meaning is much more important: you must learn to focus on each action, objectively tracking all the sensations occurring inside your body. This state requires clarity of mind and emotional balance.
Don’t be surprised by the apparent apparent simplicity and monotony of the basic exercises, because at first you will have to spend a lot of effort to master the correct body position, learn to regulate breathing and put your psycho-emotional background in order. When performing any exercise, ideally you should feel the movement of Qi inside the body - only then the exercises take on meaning, and the exercises do not turn into a simple combination of actions.
Working with the body in Qigong involves performing two types of exercises: relaxation and stability.
Qigong exercises for relaxation
Take a few minutes to breathe calmly. Then focus your attention on the lower extremities: tense and relax the muscles of the lower extremities, moving sequentially from the tips of the fingers to the ankle, lower leg, thighs and buttocks. The same should be done with the muscles of the upper limbs, abdomen, back, neck and face.
First you need to master the technique of relaxation while lying down, then sitting, then standing. Over time, you will learn to relax your muscles while moving.
Qigong exercises for balance
Spread your feet slightly, bend your knees slightly. Imagine as if powerful branchy roots are growing from your feet. Having achieved a feeling of absolute stability, you can begin to perform turns around the vertical axis: first turn your pelvis to the right and only then turn your body, shoulders and head. Make the same turn to the left.
Having learned to keep the centering in a vertical position, you can begin to perform tilts (forward-backward, right-left). When you achieve the ability to maintain balance without much muscle effort, you can complicate the task by bending on one leg.
Qigong gymnastics for women
When a woman is healthy and young, her innate Qi is enough for many things: household chores, career growth, and active recreation. But over time, reserves of internal energy begin to dry up, fatigue and various ailments appear.
Regular Qigong classes can transform a woman. In the process of comprehending this Chinese practice, her movements become more graceful and sensual, beauty and youth return. Special sets of exercises eliminate symptoms such as back and joint pain, weight gain, insomnia, weakness, memory loss, etc.
Even older women, having learned to fill their bodies with fresh Qi energy, remain active, attractive and cheerful for the rest of their lives.
Qigong gymnastics for weight loss
In order for the weight loss process to proceed effectively and safely, you need to adhere to an integrated approach, including a thoughtful menu and physical activity - this is a well-known fact. But not everyone knows about the powerful effect of breathing exercises on the fat burning process.
By conscientiously performing just three exercises of the Jianfei complex, the name of which means “lose fat,” you can not only lose weight in a short time, but also significantly improve your body’s health, because the appearance of excess weight always indicates functional disorders in the body.
- "Frog". Sit on a low chair with your knees slightly apart. Press your feet to the floor. Place your elbows on your knees. Place your right hand on your clenched left hand. Lean your body forward and rest your forehead on your fist. Focus all your attention on your breathing. As you inhale, slowly “inflate” your stomach, hold your breath for 5 seconds, then also slowly exhale, gently drawing in the abdominal wall, hold your breath again. Do not do this exercise for more than 15 minutes.
- "Wave". Lying on your back, place your feet on the floor, bending your legs at a right angle. Press one palm to your stomach, the other to your chest. Inhale slowly, drawing in your abdominal wall and lifting your chest. On exhalation, on the contrary, the chest drops and the stomach inflates. Repeat 40 times.
- "Lotus". Sit cross-legged on a cushion or mat. Place your hands on your knees, palms up. Close your eyes and free your mind from extraneous thoughts. For the first five minutes, alternate leisurely inhalations with equally slow exhalations. For the next five minutes, focus all your attention on exhaling: you need to exhale deeply and silently. Then breathe for ten minutes as you are used to.
Each of these three exercises can be performed at different times. Chinese gymnastics Qigong for weight loss Jianfei perfectly relieves hunger, normalizes the functioning of internal organs, stimulates metabolism, and restores strength. Weight loss is observed already on the second day of performing these breathing exercises.
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