Health Qigong, What Should Learn?
Chinese Qigong is perceived as an alternative preventive medicine and rehabilitation medicine. It also has a very good medical effect on certain chronic diseases. From author's decades of teaching, this list is numerous.
I discovered in the development of traditional Chinese Qigong that many people don't know what to learn? There are so many qigong exercises and martial arts. beginners don't know where to start. According to my personal experience, Qigong should be studied from the following three aspects.
First of all, it is the ability to relax, regulate and maintain. The principle of Qigong can be summarized as three words: loose, static, and fixed. It can be seen that relaxation is the first, the foundation, and there is no Qigong without relaxation. Even though you don't know qigong, you have the basic practice of qigong and healthy capita by having mind and body relaxedl. Of course, most people still have to learn this ability by learning Qigong. The relaxation is not only the relaxation of the body, but more importantly, the mind, the so-called inner relaxation. People live in a complex society, with all kinds of emotions and desires, and many situations leading to a state of extremes. By practicing qigong, you must learn to self-regulate and maintain your ability to relax. Who is a master of qigong? who has the ability to get self out of troubled state in a short period of time, Adjust your body and mind, relax and keep going.
Keep body in best blood circulation.
TCM qigong theory says that "the pain is unreasonable. The general rule is not painful". The impassable blood will lead to various diseases. To learn qigong, it is necessary to learn how to improve the qi (energy) and blood through the practice of Qigong.
The principle of qigong is that qi and blood are passed, and blood is blocked, so it is very important to let the air move smoothly. The key to letting the air move smoothly is to learn the ability to control through the power of thought. Qigong has a very famous principle, "to take the initiative to lead the Qi or energy, the energy is free to do" That is to say, learning Qigong must learn to use the idea to lead and control the operation of the internal energy, thus ensuring the smooth flow of blood. What is the power of mind? It has three explanations: the first is the ability to concentrate, the second is the ability to think and judge the future, and the third is the ability to clear the mind, the so-called "meditation." For the maintenance of vitality and the introduction of internal energy, the main need is the ability to concentrate. When reading books, you only have to concentrate on reading. Understand, you will understand and grasp the contents of the book. Reading a book requires one to focus attention on the book, which is the outside of the one's body. The qigong mindfulness is to learn to focus your attention on the body, to take the initiative to lead the air, and to let the blood flow smoothly.
Basic physical fitness.
Physical fitness and internal health are two different things. The internal or internal visceral health of the body does not necessarily have high physical strength and strong body. For example, a child of eight or nine years old is inherently healthy and disease-free, but his body is not necessarily strong. Therefore, to learn Qigong, you must learn to exercise and maintain basic physical fitness, as well as the ability to exercise physically. If you want to do this, you need to learn and exercise of qigong. For example, standing piles, surging qigong, Ba Duan Jin, Wu Qin Xi and Yi Jin Jing, etc., of course, you can also practice Tai Chi. Qigong physical exercise is different from general physical exercise. It consumes very little body energy to gain its own physical growth, and the damage to the joint is also minimal. Intense sports require a lot of physical energy to gain physical growth and physical improvement. For young people, there is no problem. For middle to elderly aged people, excessive physical excessive is not only unhealthy for physical growth, but also harmful to joints causing unnecessary injuries. Among the many exercises, my recommendation is to stand the pile. The station pile is simple and easy to operate, with high efficiency and quick effect. I think it is the primary choice for practicing Qigong.
2, learn and practice three basic exercises
There are so many qigong exercises, where do you start? There are three basic skills that must be learned and mastered to begin with. The three basic skills are standing, breathing and sitting quietly.
The efficiency of the Standing Form is high, and the effect is quick, and there is no need for too much space.
Station piles can be divided into two types: random piles and tangible piles. The piles are easy to apply. They are suitable for the elderly and the weak, and can make the chronic diseases recover. There are many types of tangible piles, which can be divided into open and closed shapes, all with the idea or the requirement of breathing at the same time. One of the keys to the success of the station work is time, and the effectiveness is proportional to time. In addition, if you want to achieve the same effect, you must take longer to practice the piles than the tangible piles. For example, a tangible station piles for half an hour, and it is necessary to stand for an hour.
Someone asked when I pratice, I sometimes forgot the request for the idea of the pile. Feel free to stand and ask for ideas, and ideas are also free. The tangible pile has the intention to ask, but sometimes it will be forgotten, forgetting to forget it, but the most important thing is to always keep the body relaxed. There are four requirements for body relaxation: stretch your eyebrows, smile, relax your shoulders and relax your waist. When you meet these four requirements, you will feel naturally relaxed. After finishing the pile, you must do a good work, and you will get more results with half the effort.
The oldest name of Qigong is called spitting, and sputum is sucking, so breathing is one of the core method of Qigong. Natural breathing is the way of breathing since birth. Abdominal breathing, i.e. breathing control with the abdomen, is used by people who learn vocal music. Reverse abdominal breathing is breathing whose direction of motion is different. There are also: Five heart sucking, body suction and fetal suction. For raising vitals, strengthening the body, learning the reverse abdominal breathing is enough. The general use of breathing is a inhale and exhale oxygen, but for some special purpose practice such as Qigong weight loss exercises, the use of two breaths, the second absorption of weight loss breathing is one long and one short.
Have a good grasp of the five-word essentials when breathing: fine, soft, slow, even, long. To keep your body relaxed, your nose is sniffing and your nassel do not make sound. The idea is that there is no intention when inhaling, and when you exhale, you must think about Shen Dan. What is Dantian, can be understood as the inside of the lower abdomen, energy Shen Dantian can be so experienced, when drinking hot water, sometimes feel the hot water from the chest and stomach slowly sink to the lower abdomen. The energy stagnation Dantian is in the exhalation when the imaginary energy sinks from the Zenzhong (the middle of the line of the two milk) to the lower dantian, the lower abdomen, or the inside of the navel. Do not consider whether there is any feeling, the idea to the next Dantian, the energy will arrive.
The meditation method is commonly known as Meditation in the West. Eastern meditation has its own history of practice and blief. Meditation is a major and important exercise in Qigong. Many forms such create mind-power open body channels (meridians ) and Self-Healing exercises must be completed by sitting and practicing meditation. Breathing can also be done in the self-adjusting self-adjustment (Self-Healing) practice.
When practicing meditation, you must first make three adjustments: The first thing to adjust is to arrange a seat and sit comfortably. The second thing is to change to the comfortable clothing so that the breathing is smooth. Third, we must adjust our minds, arrange the surrounding environment, and our own stability, and do not affect the concentration and calmness of sitting and practicing.
There are four stages in Meditation. The first is Relax, the second is Self-Healing, the third is Thought Nothing, and the fourth is final. For health and fitness qigong, the first three steps are enough.
These three steps are as follows:
The first step is to relax. We can relax according to the four key parts mentioned earlier：stretch eyebrows, face with smile, shoulders and waist relax. Then, the practitioner can use the mind to guide the whole body, from head to toe relaxation, one to two times, then you can enter the second step, the self-adjustment stage, for beginners, you can exercise As a second step. When breathing, follow the five key elements : fine, soft, slow, even, long. Snorting and no voice can be heard. The third step is the most important, and is also the longest stationary phase relative to the first two steps. However, for beginners, it is impossible to stop anything. Therefore, there is a principle and method of "one mind and one million thoughts" in Qigong exercises, that is, the intention to keep (below) Dantian, that is, to have mind focus on core lower abdomen, you can imagine that there is a true air swirling inside, warm and comfortable, I like it very much. In this way, with the intention to focus on DanTian, to replace all other interferences, this is "one mind and million thoughts", and after a long time, it is possible to gradually calm down. When practicing meditation, there is a very important issue, that is, the eye must be at a 45-degree angle of the front or lower squint, regardless of whether the eye is closed or blinked. Some beginners often look up, the eyeballs turn up, which causes dizziness, headache and nausea. Some people say that it is a problem of eyesight. This principle is also a precaution for all qigong exercises.
The above is a brief introduction to the three basic skills. Mastering these three basic exercises will benefit you for life, and you can learn more high-level Qigong exercises on this basis. For beginners, if you want to learn these three basic exercises, you must find experienced practioners or qigong teachers first. You must not simply follow the conceptual introduction here to begin practice. Otherwise, without the teacher’s instructions, supervision, and correction, sometimes practice could make wrong turns, and result in harmful impact.
3, you must learn the Small Heaven Form
According to the principle of Chinese medicine qigong, the human body is followed by 12 Luo, which is divided into 6 yin and 6 yang. Among them, 6 yin and Renmai are connected, and 6 yang and Du mai are connected. Therefore, when the mind is running on the two lines of the governor, it will activate 12 Luo at the same time, so that the 12 passes through the Luo energy line smoothly, which is to lead the gas, so that the blood is smooth. As shown below:
4, you must know how to do 24 hours of practice.
The purpose of practicing and nurturing is to smooth out meridians, and blood circulation, or to continue to maintain 24 hours, in order to truly get healthy and longevity. How to do it, there are the following aspects:
First of all, it is still necessary to adjust and maintain the relaxed state of your own mind and mind. If a person is in tension, worry, fear, sorrow, stress, or anger all day long, it is conceivable that the body is not healthy. Modern medical research has shown emotion swing is one of causes for cancor. So how can we achieve this kind of relaxation? This is the first of the three abilities mentioned earlier. I can adjust myself to my body and mind at any time to relax. Of course, if I want to do this, I need to continue to cultivate and learn to master qigong. The philosophical thinking to face the impact of complex society on you and how you deal with the pursuit of material enjoyment. There are ten philosophies here, and hopefully to introduce them one by one in future articles.
Second, we must arrange our own life rhythm so that the body will always be in a state of relaxation, tension, and work and rest, and at any possible time, use the small Zhou Tiangong method to run the governor with the mind. Make the meridian flow, and blood.
Third, how to arrange and live a good life, sex life is everyone's needs, how to make it a happy, and healthy life, is also one of the contents of 24-hour practice. There are many discourses and exercises on sexual life in Qigong, such as Qi Gong, Gemini Xiao Zhoutian, Sexual Post-Aspiration Balance Method, etc. are not repeated here. But on the whole, living a good life requires not only coordination and happiness, but also a balance between yin and yang, complementing yin and yang, warm and comfortable, and vice versa. For a sick body, it is even more necessary to control and moderate, so as not to ruin the life.
The fourth aspect is about diet and living habits.
Diet and living habits are available daily, so special attention and proper arrangements are required. If you don't smoke, don't drink alcohol, don't stay up late, arrange normal working hours and so on. In particular, to eat healthy, there are many special discussions about how to eat healthy. There is a very important principle in the principle of Qigong, that is, you don’t know how to eat it. You can only have seven or eight full meals per week. At the right time, you can use Qigong to lose weight and exercise your breathing. The digestion of food and the balance between the organs.
The last point is to arrange a certain amount of time to concentrate on doing three basic exercises. For people who are not physically ill, they can be arranged three to five times a week for 1.5-2 hours. For people with chronic diseases or post-operative recovery, it is best to exercise for at least 2 hours or more per day.
Finally, I would like to emphasize that we should not easily believe in the false propaganda of some qigong communicators. Some qigong communicators strongly exaggerate the role of the individual, misleading the students to respect them as gods and so on by various means, which are all incorrect. It should be recognized that Qigong is a science, in China, a part of Chinese medicine, and in the United States, it is defined as Alternative Medicine. The practitioners can only achieve good results if they study the exercises carefully and work hard and adhere strictly to fundamentals.
Contributed and authored by Tianyou Hao. Edited by Li Hao