Ma Guanda breathing exercises for Chinese centenarians. Breathing exercises for Chinese centenarians

Ma Guanda

INTRODUCTION

In the very general meaning Qigong is a system of complex psychophysical self-regulation, the main goal of which is to establish proper circulation of qi within the body. However, the specific content of the concept of qigong varies depending on the context. In one case, qigong can be understood as simple breathing exercises, in another – complex sets of meditative practices and a special type of spiritual self-education.

The main methods of qigong training include the following:

Relaxation techniques (fansong jing gong). The goal of these methods is to consciously relax the entire body and achieve a state of peace.

Internal feeding (neiyang gong). Static exercises that combine “immersion” into a state of rest with certain breathing exercises.

Strengthening exercises (qiang zhuang gong).

Combine relaxation techniques with breathing exercises.

Methods of qigong transportation (qigong banyun fa). These methods are based on the movement of qi through the channels of the body.

Exercises in the “three roundness” stance (sanyuanshi zhangong). Static exercises in which the main emphasis is on “regulating the body” in combination with practicing breathing techniques while “immersing in a state of rest.”

Dynamic exercises (dong gong). Sets of exercises based on the principles of relaxation, peace and naturalness. Have many different options.

Mental exercises (and gong). These qigong methods are based on the ability to use mental orders to control the flow of qi and direct them to specific organs of the body.

“Spitting out and picking up” (tuna guna). Various combinations of breathing exercises.

Firming massage (baojian anmo). Various types self-massage along the meridians and at acupuncture points in combination with certain methods of psychoconcentration.

Traditional qigong complexes: eight cuts of brocade (baduanjin), “games of five animals” (wuqinxi), canon of muscle transformation (yijinjing), canon of brain washing (xisuijing), etc. Classical qigong complexes, the practice of which has not undergone significant changes over time.

Despite the wide variety of qigong methods, there are a number of fundamental principles that govern almost all of the qigong systems known today.

1. Relaxation, peace and naturalness (song jing tzu jan). Relaxation of the body should contribute to relaxation of the psyche and “immersion” in a state of peace. In turn, mental relaxation should contribute to more complete relaxation of the body. The physical and mental efforts of the student must be synchronized - performed simultaneously and be interdependent.

2. The combination of movement and rest (dong jing xiang jing). This principle determines “internal” movement with external immobility of the body and “internal” rest with external movement.

3. The movements of thought and qi are coordinated (yi qi xiang sui). Thought refers to any mental effort or action. “Where thought comes, qi comes.” Conscious concentration of attention on any part of the body allows you to direct the flow of qi to that part of the body.

4. “Emptying the top and filling the bottom” (shang xuxia shi). The psychological effort involved in concentrating on any point or area above the navel should be light and short-lived. In the lower part of the body, a feeling of strength and “energy fullness” should be formed.

5. Continuity (of training) and gradualism (of progress) (xin xu jian jin).

Qigong exercises are effective only with regularity and gradual increase in effort. Both breaks in classes and forcing results have a detrimental effect on the progress of students. Qigong exercises adjust the subtle energy mechanisms of the functioning of the human body, so all instructions must be followed carefully and carefully.

Our book outlines the basic principles of the theory and methodology for studying health-therapeutic exercises from the arsenal of traditional Chinese medicine and qigong systems, and also presents the most common ones among Chinese centenarians exercises. With regular practice, they can have a harmonizing effect on your body and psyche, improve your health and prolong your life for many years.

It should be noted that the correct position, calm breathing and reasonable relaxation of the body in themselves ensure proper circulation of qi and a powerful healing effect. Regular practice of qigong significantly improves body tone, relieves fatigue, and reduces the need for sleep. Qigong exercises help regulate metabolism in the body, which helps reduce excess weight. Qigong is widely used as a recovery complex for athletes after competitions, as well as people whose work is associated with high mental, intellectual and physical activity. Many scientists and artists study qigong to give themselves even greater impetus to creativity.

Mentally, qigong allows you to develop amazing purity and calmness of consciousness - this is extremely necessary both for self-development and in everyday life.

THEORY AND METHODS OF QIGONG TRAINING

BASIC PRINCIPLES OF QI GONG

Health effect

The healing effect is the main reason for people’s high appreciation of the qigong system and the desire to study it. The basic principle of Qigong is “a calm, serene heart plus a focused mind,” which gives the nervous system the opportunity to rest, and as a result, coordination of the functions of various organs of the body improves. Relaxation of the whole body, deep and natural breathing, smooth movements controlled by thought - all this leads to harmony of “external” and “internal”, cleanses the channels through which qi energy moves, blood and lymphatic vessels, improves the condition of the musculoskeletal and digestive systems. systems

The main content of the qigong system is physical and breathing exercises combined with concentration. The healing effects of these exercises are based on the unity of the physical and mental functions of the human body, on the connection of consciousness and will with the work of muscles and internal organs. The pace of the exercises is slow and smooth, the amplitude of movements varies depending on the individual capabilities of the practitioner, which makes it possible for people of a wide age range to exercise, including those with a very low level of physical fitness.

Adequate physical activity, regulated depending on the level of fitness of those involved in the amplitude and pace of the exercises, creates a feeling of “muscular joy”, stimulates active exercise, and improves functional readiness. With systematic exercise, there is a significant reduction in the deformation of the spinal column, improvement in its mobility, strengthening of ligaments and bones, increase in muscle strength, range of motion in the joints, which is good remedy prevention of osteochondrosis, radiculitis, arthritis. Research by Chinese scientists has shown that exercisers experience improved cardiac activity according to ECG data, blood pressure stabilizes, endurance to physical activity increases, and recovery processes proceed faster after exercise.

Scientists explain such changes in the health of fans of the qigong system by the use of rhythmic diaphragmatic breathing in this system, harmoniously associated with a smooth alternation of tension and relaxation of skeletal muscles, which, in turn, contributes to more adequate blood supply to muscles and internal organs, and normalization of vascular tone. The abdominal type of breathing, which is used when performing exercises, contributes to more efficient ventilation of the lungs. Experimental studies have shown that with regular exercise, the amplitude of movement of the chest, the elasticity of the lung tissue, the functional state of the diaphragm increases, and, as a result, the vital capacity of the lungs, pulmonary blood flow, and gas exchange in the lungs improves. Exercise has a positive effect on metabolism. When exercising, cholesterol levels in the blood of those involved are reduced, which ensures the prevention of atherosclerosis.

Smooth movements require high concentration. This is a good workout for the central nervous system. The movements are structured in such a way that the rhythmic nerve impulses of the working muscles reflexively contribute to establishing a balance between the processes of excitation and inhibition in the central nervous system and thus have an additional calming effect. Rhythmic alternations of tension and relaxation of skeletal muscles and the diaphragm improve blood flow in the abdominal cavity, normalizing intestinal motility, eliminating congestion in the liver.

An essential feature of this exercise system is the harmonious training of all body systems, including the central nervous system. It promotes concentration, memory development, the ability to manage one’s physical and mental state, which allows us to classify qigong as one of the optimal options for motor psychoregulation.

Concept of Qi and Qigong Practice

The concept of qi is basic to all Eastern culture. Without touching on its meaning in detail, here we will only talk about a few points that you need to know when practicing qigong.

Qi does not have an exact correspondence in Russian and has several meanings: internal energy, air, breathing and even mood. One way or another, we're talking about about the energetic substance that fills our body. The most important quality of qi is that it can be wasted (for example, during hard work, heavy physical activity or illness), replenished (through breathing and meditative exercises, correct image life, a certain diet), come into a state of imbalance, harm the body (with anger, any strong feelings and experiences), become depressed (with long sleep or vice versa, lack of sleep, overeating), etc.

When a person feels what is commonly referred to as “low energy,” in the Eastern tradition it can be explained through the term “Qi deficiency” or “Qi depression.” Any disease, therefore, is caused by an imbalance of qi in one or another part of the human body. Therefore, the most important task of any Eastern healing system is to bring qi to a state of peace and harmony.

According to traditional ideas of Eastern medicine, qi circulates in the body (and fills it) along certain energy channels or meridians. In a healthy body, qi circulates freely in the body without the slightest delay, but in case of illness or some kind of illness, so-called “delays” in the free circulation of qi occur. This can be caused by any disease, for example, by excessive mental stress, overwork and other factors.

Qigong exercises at the first stage are designed to eliminate imbalances of various types in the circulation of qi, and at the next stages - to promote the accumulation of qi in the body.

However, this cannot be done once and for all. Usually during the day a person has to experience various types of stress: the need to perform work related to making difficult decisions, physical activity; Even improper or excessive nutrition can cause qi blockage for a long time. This creates a feeling of internal discomfort, unjustified anxiety, nervousness, and loss of attention. An imbalance can also be caused by communication with certain people who can have a negative impact on your condition. Thus, it is necessary to repeat “restorative” qigong sessions regularly. For example, in the morning classes “charge” the body before the working day, in the evening they again bring internal qi to a state of rest.

For people in the Western tradition, it is not always easy to imagine the circulation of qi in your body. Moreover, sometimes the bearers of the Eastern tradition themselves are not able to do this. Qigong establishes proper circulation of qi not so much through a visual representation of the flow of qi in the body, but through correct, relaxed positions and a strictly defined sequence of movements. This simplicity is the huge advantage of qigong over other systems.

The feeling of qi, and then the feeling of qi circulation, will come naturally during the process of doing the exercises; it should not be artificially stimulated, since it is possible to cause an incorrect feeling that is in no way directly related to the circulation of qi, and subconsciously fix it.

Who is Qigong for?

Qigong is one of the rare systems for which there are no restrictions either by age or by age. physical condition. Of course, in life there are no universal recipes, so in case of persistent diseases and in old age, it is advisable to first consult a doctor. In any case, the exercises presented in the book should be included in your daily life schedule, which will allow you to maintain a healthy body and good spirits until old age.

Characteristic feature Qigong is that by starting to practice it at a young age and spending 10–20 minutes a day, you can maintain mobility of joints, vigor of the body and peace of mind until old age. This system is also good because it allows you to start classes at any age; in particular, there are cases where people started effective classes in their seventh decade.

Qigong Study Methods

When learning qigong exercises, it is better to follow the following plan:

1. Study one exercise every three to four days. If you feel that some exercise is not memorable or is associated with any discomfort, first ensure that it is performed absolutely naturally. Never move on to the next movement until you have mastered the previous one.

2. Initially, it is necessary to study the kinematics of movements and understand the internal logic of each exercise. At the first stage, just try to perform the exercise slowly and smoothly with even, natural breathing.

3. Move on to combining movements with breathing and working on methods of concentration no sooner than you are sure that you have completely learned the sequence of exercises being practiced and are not thinking about the sequence of movements - this can interfere with concentration.

How to practice qigong

The first time qigong exercises are best performed immediately after waking up, getting out of bed. It is better to do them at least twice in the morning: the first time is intended to awaken the body and for a slight warm-up of the muscles. The second time, the exercises should be performed in compliance with all the rules, when consciousness has already awakened - this stimulates the circulation of qi in the body.

The second time, the exercises are performed in the evening, immediately before bedtime and always after sunset in order to clear the mind after the day's worries and relieve accumulated fatigue.

In the middle of the day, at 15-16 or 18-19 hours, it is also useful to do qigong exercises again to stimulate brain activity and relax the whole body.

The most important principles of training

Qigong will be effective only if you carefully follow all the principles. For the most part, they are extremely simple, so those who practice forget them or do not pay due attention to them. However, without these principles, qigong turns into only a simple gymnastic exercise that does not give the desired result. So try to follow every rule.

What must be observed

1. Calm state of mind. Do not start exercising until you get rid of any annoying or distracting thoughts - the exercises in this case will not bring the desired effect. If you can’t get away from thoughts about the “daily day,” perform qigong exercises simply as slow gymnastics two or three times. This will allow you to calm down, and after that, do “real” qigong in a calm and bright state of mind.

2. Correct body positions. Body positions should, first of all, be natural, this means that even in those exercises that require slight stretching of muscles and tendons, maintain a natural position, do not try to forcefully bend forward or backward, unnaturally spread your shoulders, etc. Any the position should be comfortable. If you feel pain or discomfort in the lower back, legs, neck after exercise, most likely you strained too much or were unable to correctly adapt the position to yourself. At the initial stages, carefully analyze the correctness of each of your positions and movements.

3. Lack of tension - both in the body and in the mind. The most important principle of qigong is natural relaxation. This concept is often misinterpreted as absolute relaxation of all muscles. In reality, we are talking about the fact that there should not be any thoughts inside you that can lead to excessive tension in your consciousness. IN ideal the student must be free from any distracting thoughts and concentrate not even on the movements themselves (this is the first stage of the training), but remain in an absolutely even, bright state of mind. This, in turn, should lead to a reasonable relaxation of the whole body - only those muscle groups that are necessary to perform the movement should be tense, and just enough to make the movement smooth.

4. A combination of relaxation and tension.

5. Calm and even breathing.

6. Regularity of classes. Qigong can only be effective if you practice regularly for at least 10–20 minutes a day. Like oriental medicine, qigong works in small portions: although positive changes can be felt already on the second or third day of classes, the real effect occurs only in the second or third month.

What to Avoid

1. Excessive attention tension. Often, practitioners strive to immediately begin the practice of concentrating attention on certain points of the body. In the first stages, there is no need to try to artificially stimulate the circulation of qi or any sensations in the body. First of all, this leads to excessive tension of consciousness and, as a consequence, tense, unnatural body positions. Correct positions already ensure free circulation of qi.

2. Too slow movements. Do not artificially slow down your movements. There is no predetermined “speed of execution” in qigong exercises. Proper relaxation of the body and mind will lead to the emergence of a natural rhythm and speed of movements.

3. Sudden accelerations and jerks. Most often this happens when moving from one position to another, stepping to the right or left. Thus, you completely lose the effect of calm breathing and stabilization of qi.

4. Holding your breath. You should not practice holding your breath for long periods of time, especially for those who practice qigong as a health exercise. Try to forget about breathing altogether - and it will improve by itself.

5. Breathing through the chest. Make sure to breathe from the lower abdomen, but never from the chest. Avoid deep breathing and hyperventilation.

The breath should be thread-like and slightly noticeable.

6. Shoulder Raises. Do not raise your shoulders - it is traditionally believed that by doing so you create an obstacle to the passage of qi. Even when raising your arms, try not to move your shoulders, do not bring your shoulders to your neck.

Where to practice

Obviously, the optimal place is an area in nature, in a park, on the banks of a river or lake, in a grove, where nothing would distract you. However, such an ideal place is not always nearby. Therefore, you should not make long trips every day in search of the ideal place. You can also exercise in your apartment, in the gym, after thoroughly ventilating the room. It is much more important that you are not distracted and that you can be sure that you have at least 10-20 minutes at your disposal when no one will disturb you.

Self-control during qigong practice

An important factor determining the effectiveness of qigong training is the intensity of physical activity, determined by heart rate.

The zone of health-improving effects of physical activity corresponds to 60–80% of the maximum heart rate for each age. You can determine the maximum permissible load yourself by subtracting your age from 220. The table shows the maximum heart rates (HR) for different age groups.

To monitor the level of physical activity several times during an activity, you need to count your pulse for 10 seconds. This should be done at the beginning, at the end of the session and after the most intense exercises. Based on the data obtained, you can make adjustments to the content of classes or receive individual recommendations on increasing or decreasing the load. Well-being is an indicator of load tolerance. The appearance of a feeling of fatigue, expressed in the reluctance to perform usual labor activity, sleep disturbance, is a signal to review the volume and intensity of exercise.

The effect of qigong training

Typically, with consistent exercise, you will experience the following results:

After classes, the head is clear, the body is light and comfortable, memory efficiency increases, sleep is better, reactions also improve, thinking is faster, and more energy appears. These effects are ensured by the flow of oxygen to brain cells and other cells of the body.

After performing the exercises, with an increase in oxygen circulation and improvement of the circulatory system, the eyes see better due to blood flow, the heart is calm, the eyes are bright, and vision is clear.

3. Heart and lungs

With prolonged practice, the functions of the heart and lungs improve, the strength of heart contractions increases, no dysphoria or shortness of breath, better ECG results.

5. Spleen and stomach

With prolonged use, appetite and absorption of nutrients improves.

6. Liver and Gall Bladder

With prolonged use, the functions of the liver and gall bladder improve. Digestive and absorption functions also improve, body resistance and immunity to disease increase.

7. Abdomen

With prolonged practice, fat deposits are reduced, peristaltic movements of the abdomen and intestines are increased, you look better, and an increase in cholesterol levels in the blood is prevented.

8. Reproductive functions

With prolonged use, reproductive capacity increases, nocturnal emission, sexual impotence, dysmenorrhea and prostatitis are prevented.

9. Four limbs

When performed for a long time – unhindered and active movements of the joints, strengthening of tendons and bones, powerful and fast movements.

10. Spinal column

With prolonged practice, unhindered and free movement of the spinal column, prevention of postural disorders and spinal deformities.

BASIC METHODS OF TEACHING QI GONG

Chinese qigong has a variety of types and methods of training, but despite this, the basic requirements are common: they consist in regulating the body, breathing and consciousness. Work in these three areas is the basis of education and training.

Body regulation

Tiao shen - “body regulation”, or zi-shi dao-yin - “daoyin poses”, implies the technique of taking certain poses and performing movements.

Static poses in qigong involve muscle relaxation. They promote inhibition processes in the cerebral cortex and immersion in a state of “rest”, provide a certain mode of breathing, circulation of qi energy flows in the body, its blood supply and “energetic interaction” with the external environment. Particular attention is paid to relaxing the muscles and ligaments in the joint area (it is believed that it is in these places that energy channels are most often “clogged”), as well as in the lower back and pelvis, where “primordial” and “seminal qi” accumulate. It is believed that various postures contribute to the maximum “emancipation” of certain channels, greater or lesser load on certain functional systems of the body.

Movements have similar functions. “Connected with thought,” i.e., mental effort, they serve to control “pneumatic flows.” Self-massage and “non-contact massage” are also an element of “body regulation”.

In qigong, even seemingly simple movements are subtle combinations of effects on the functional systems of the body. Minor changes in the position of the hands, from which about a third of all signals received by it come to the cerebral cortex and emit the most powerful “field radiation” compared to other parts of the body (including well-known physical fields - electromagnetic, infrared radiation etc.), significantly change the course of “energy” processes in the body, the mode of its “information and energy exchange” with the external environment. Placing the foot on the heel, one or another finger stimulates or suppresses the activity of certain groups or individual channels. This effect can be strengthened or weakened by the transfer of body weight, the degree of flexion of the leg at the knee (which in itself changes the mode of functioning of the leg channels). The nature of the “energy interaction” of various body systems with each other and with the external environment is also influenced by rotations of the body in the lower back or torso with varying amplitude and intensity. The consistency or synchronization of movements of the torso and limbs, the “gaze technique”, which in many qigong and wushu techniques is an element of psychotechnics, control of mental effort and synchronization with physical movement, is very important. Any method of static-dynamic qigong exercises is a complex “symphonic score”, in which each of the three spheres of regulation includes many parts for a variety of instruments - the functional components of the psychosomatic structure. The variety of options for qigong techniques is as inexhaustible as the number of possible pieces of music.

Position individual parts body

The head is held like a suspended qing - a Chinese stone gong. This means that the head should be held as if it were hanging in the air, suspended on an invisible rope tied to the area of the Bai Hui point (this point is located on the crown of the head, 1 cm below the middle of the line connecting the tips of the ears, approximately at the top of the head). At the same time, the head is held straight, the area of the Bai-hui point seems to stretch, rushes upward, and the chin “takes over” a little, that is, moves a little towards the neck.

Usually the head is pulled straight up, but this, as a rule, leads to the trainee’s neck becoming slightly stiff. We recommend doing this: keep your head straight, remove your Adam’s apple, move your chin towards you so that it is closer to your neck, as a result of which the neck naturally straightens and the head becomes in a “suspended in the air” position.

The human head is the most important, clean and bright place where the brain is located. Chinese classical medicine says: “The brain is a sea formed from all the bone marrow. If this sea is full, then a person feels light, healthy and strong, he is capable of anything; if the sea of brains lacks nutrition, then the person becomes weak: he experiences dizziness, tinnitus, weakness in the limbs, darkening of the eyes, impotence and sleepy apathy.” Therefore, if the head is held straight and in the position of “suspended in the air”, this is not only an important condition for the whole person’s body to be in a straight and level position, but also brings the qi upward so that this qi nourishes the brain and shen (spiritual beginning, nerves), and thereby strengthens the function of Shen to control the movements of the whole body, thanks to which a person becomes cheerful and inspired. If the head tilts and loses the position of “suspending in the air,” then the person experiences a breakdown and his body loses balance. Therefore, when the body bends, leans back or sways to the right and left, it is necessary to pay attention to the position of the head, which may be the reason for the loss of balance.

The eyes should look as if they were closed with a curtain, and their radiance should be hidden. This means that the eyelids are lowered so that a ray of light barely breaks through them, while the eyeballs look straight.

Both eyes look forward, the eyelids drop slowly, easily and evenly: the action begins from the outer corners of the eyes. And the radiance of the eyes, as the eyelids lower, is restrained and united with the movement of the will. This shining of the eyes is called shen-guan (magical, wonderful radiance). When the will is concentrated on the upper part of the dantian, the shen guan is directed upward; when the will is concentrated on the lower part of the tan tien, the shenguan is directed downwards. In the old days, the upward direction of shenguan was called the expression: “Turning south, look at the Ursa.” This is the best way to control the glare of the eyes and direct the hearing inwards. And the downward direction of Shenguan was called in the old way by the expression: “Shenguan shines above Yuan-hai.” (Yuanhai is a sea of vitality.) In this case, the eyes (even closed) should look like this: when the will is concentrated on the upper part of the dantian, the eyeballs turn upward and look at the crown; and when the will is concentrated on the lower part of the dantian, they turn down and look at Yuanhai.

End of introductory fragment.

The word qi does not have an exact correspondence in Russian and has several meanings: internal energy, air, “pneuma”. It denotes the energetic substance that makes up our body and which determines all the positive or negative changes that occur in it.

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| Breathing exercises for Chinese centenarians
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Unique systems of health-improving exercises and breathing-meditative training, which originated in China in ancient times, have changed many names over the almost thousand-year history of their existence. The most ancient of them are “daoyin” (introduce qi and conduct it through the channels), “tuna” (inhalation and exhalation), “shiqi” (nutrition of qi), “fuqi” (self-replenishment through qi). One of the latest names, widely used today, is “qigong” (achieving mastery in the control of qi).
In its most general sense, qigong is a system of complex psychophysical self-regulation, the main goal of which is to establish proper circulation of qi within the body. However, the specific content of the concept of qigong varies depending on the context. In one case, qigong can be understood as simple breathing exercises, in another – complex sets of meditative practices and a special type of spiritual self-education.
The main methods of qigong training include the following:
Relaxation techniques (fansong jing gong). The goal of these methods is to consciously relax the entire body and achieve a state of peace.
Internal feeding (neiyang gong). Static exercises that combine “immersion” into a state of rest with certain breathing exercises.
Strengthening exercises (qiang zhuang gong).
Combine relaxation techniques with breathing exercises.
Methods of qigong transportation (qigong banyun fa). These methods are based on the movement of qi through the channels of the body.
Exercises in the “three roundness” stance (sanyuanshi zhangong). Static exercises in which the main emphasis is on “regulating the body” in combination with practicing breathing techniques while “immersing in a state of rest.”
Dynamic exercises (dong gong). Sets of exercises based on the principles of relaxation, peace and naturalness. Have many different options.
Mental exercises (and gong). These qigong methods are based on the ability to use mental orders to control the flow of qi and direct them to specific organs of the body.
“Spitting out and picking up” (tuna guna). Various combinations of breathing exercises.
Firming massage (baojian anmo).

Various types of self-massage along the meridians and at acupuncture points in combination with certain methods of psychoconcentration.
Traditional qigong complexes: eight cuts of brocade (baduanjin), “games of five animals” (wuqinxi), canon of muscle transformation (yijinjing), canon of brain washing (xisuijing), etc. Classical qigong complexes, the practice of which has not undergone significant changes over time.
Despite the wide variety of qigong methods, there are a number of fundamental principles that govern almost all of the qigong systems known today.
1. Relaxation, peace and naturalness (song jing tzu jan). Relaxation of the body should contribute to relaxation of the psyche and “immersion” in a state of peace. In turn, mental relaxation should contribute to more complete relaxation of the body. The physical and mental efforts of the student must be synchronized - performed simultaneously and be interdependent.
2. The combination of movement and rest (dong jing xiang jing). This principle determines “internal” movement with external immobility of the body and “internal” rest with external movement.
3. The movements of thought and qi are coordinated (yi qi xiang sui). Thought refers to any mental effort or action. “Where thought comes, qi comes.” Conscious concentration of attention on any part of the body allows you to direct the flow of qi to that part of the body.
4. “Emptying the top and filling the bottom” (shang xuxia shi). The psychological effort involved in concentrating on any point or area above the navel should be light and short-lived. In the lower part of the body, a feeling of strength and “energy fullness” should be formed.
5. Continuity (of training) and gradualism (of progress) (xin xu jian jin).
Qigong exercises are effective only with regularity and gradual increase in effort. Both breaks in classes and forcing results have a detrimental effect on the progress of students. Qigong exercises adjust the subtle energy mechanisms of the functioning of the human body, so all instructions must be followed carefully and carefully.
Our book outlines the basic principles of the theory and methodology for studying health-therapeutic exercises from the arsenal of traditional Chinese medicine and qigong systems, and also presents the most common exercises among Chinese centenarians. With regular practice, they can have a harmonizing effect on your body and psyche, improve your health and prolong your life for many years.
The simplicity of the proposed exercises from the qigong system lies in the fact that they are extremely accessible in their movements, require a small area for practice (they can be practiced even in a small city room) and, most importantly, in the first stages they do not require learning complex methods of concentration.
It should be noted that the correct position, calm breathing and reasonable relaxation of the body in themselves ensure proper circulation of qi and a powerful healing effect. Regular practice of qigong significantly improves body tone, relieves fatigue, and reduces the need for sleep. Qigong exercises help regulate metabolism in the body, which helps reduce excess weight. Qigong is widely used as a recovery complex for athletes after competitions, as well as people whose work is associated with high mental, intellectual and physical stress. Many scientists and artists study qigong to give themselves even greater impetus to creativity.
Mentally, qigong allows you to develop amazing purity and calmness of consciousness - this is extremely necessary both for self-development and in everyday life.

Health effect
The healing effect is the main reason for people’s high appreciation of the qigong system and the desire to study it. The basic principle of Qigong is “a calm, serene heart plus a focused mind,” which gives the nervous system the opportunity to rest, and as a result, coordination of the functions of various organs of the body improves. Relaxation of the whole body, deep and natural breathing, smooth movements controlled by thought - all this leads to harmony of “external” and “internal”, cleanses the channels through which qi energy moves, blood and lymphatic vessels, improves the condition of the musculoskeletal and digestive systems. systems
The main content of the qigong system is physical and breathing exercises combined with concentration. The healing effects of these exercises are based on the unity of the physical and mental functions of the human body, on the connection of consciousness and will with the work of muscles and internal organs. The pace of the exercises is slow and smooth, the amplitude of movements varies depending on the individual capabilities of the practitioner, which makes it possible for people of a wide age range to exercise, including those with a very low level of physical fitness.
Adequate physical activity, regulated depending on the level of fitness of those involved in the amplitude and pace of the exercises, creates a feeling of “muscular joy”, stimulates active exercise, and improves functional readiness. With systematic exercise, there is a significant reduction in the deformation of the spinal column, improvement in its mobility, strengthening of ligaments, bones, increase in muscle strength, range of motion in the joints, which is a good means of preventing osteochondrosis, radiculitis, and arthritis. Research by Chinese scientists has shown that exercisers experience improved cardiac activity according to ECG data, blood pressure stabilizes, endurance to physical activity increases, and recovery processes proceed faster after exercise.
Scientists explain such changes in the health of fans of the qigong system by the use of rhythmic diaphragmatic breathing in this system, harmoniously associated with a smooth alternation of tension and relaxation of skeletal muscles, which, in turn, contributes to more adequate blood supply to muscles and internal organs, and normalization of vascular tone. The abdominal type of breathing, which is used when performing exercises, contributes to more efficient ventilation of the lungs. Experimental studies have shown that with regular exercise, the amplitude of movement of the chest, the elasticity of the lung tissue, the functional state of the diaphragm increases, and, as a result, the vital capacity of the lungs, pulmonary blood flow, and gas exchange in the lungs improves. Exercise has a positive effect on metabolism. When exercising, cholesterol levels in the blood of those involved are reduced, which ensures the prevention of atherosclerosis.
Smooth movements require high concentration. This is a good workout for the central nervous system. The movements are structured in such a way that the rhythmic nerve impulses of the working muscles reflexively contribute to establishing a balance between the processes of excitation and inhibition in the central nervous system and thus have an additional calming effect. Rhythmic alternations of tension and relaxation of skeletal muscles and the diaphragm improve blood flow in the abdominal cavity, normalizing intestinal motility, eliminating congestion in the liver.
An essential feature of this exercise system is the harmonious training of all body systems, including the central nervous system. It promotes concentration, memory development, and the ability to manage one’s physical and mental state, which makes it possible to classify qigong as one of the optimal options for motor psychoregulation.
Concept of Qi and Qigong Practice
The concept of qi is basic to all Eastern culture. Without touching on its meaning in detail, here we will only talk about a few points that you need to know when practicing qigong.
Qi does not have an exact correspondence in Russian and has several meanings: internal energy, air, breathing and even mood. One way or another, we are talking about an energy substance that fills our body. The most important quality of qi is that it can be wasted (for example, during hard work, heavy physical activity or illness), replenished (through breathing and meditative exercises, a healthy lifestyle, a certain diet), become imbalanced, and harm the body (with anger , any strong feelings and experiences), to be depressed (with long sleep or vice versa, lack of sleep, overeating), etc.
When a person feels what is commonly referred to as “low energy,” in the Eastern tradition it can be explained through the term “Qi deficiency” or “Qi depression.” Any disease, therefore, is caused by an imbalance of qi in one or another part of the human body. Therefore, the most important task of any Eastern healing system is to bring qi to a state of peace and harmony.
According to traditional ideas of Eastern medicine, qi circulates in the body (and fills it) along certain energy channels or meridians. In a healthy body, qi circulates freely in the body without the slightest delay, but in case of illness or some kind of illness, so-called “delays” in the free circulation of qi occur. This can be caused by any disease, for example, by excessive mental stress, overwork and other factors.
Qigong exercises at the first stage are designed to eliminate imbalances of various types in the circulation of qi, and at the next stages - to promote the accumulation of qi in the body.
However, this cannot be done once and for all. Usually during the day a person has to experience various types of stress: the need to perform work related to making difficult decisions, physical activity; Even improper or excessive nutrition can cause qi blockage for a long time. This creates a feeling of internal discomfort, unjustified anxiety, nervousness, and loss of attention. An imbalance can also be caused by communication with certain people who can have a negative impact on your condition. Thus, it is necessary to repeat “restorative” qigong sessions regularly. For example, in the morning classes “charge” the body before the working day, in the evening they again bring internal qi to a state of rest.
For people in the Western tradition, it is not always easy to imagine the circulation of qi in your body. Moreover, sometimes the bearers of the Eastern tradition themselves are not able to do this. Qigong establishes proper circulation of qi not so much through a visual representation of the flow of qi in the body, but through correct, relaxed positions and a strictly defined sequence of movements. This simplicity is the huge advantage of qigong over other systems.
The feeling of qi, and then the feeling of qi circulation, will come naturally during the process of doing the exercises; it should not be artificially stimulated, since it is possible to cause an incorrect feeling that is in no way directly related to the circulation of qi, and subconsciously fix it.
Who is Qigong for?
Qigong is one of the rare systems for which there are no restrictions on age or physical condition. Of course, in life there are no universal recipes, so in case of persistent diseases and in old age, it is advisable to first consult a doctor. In any case, the exercises presented in the book should be included in your daily life schedule, which will allow you to maintain a healthy body and good spirits until old age.
A characteristic feature of qigong is that by starting to practice it at a young age and spending 10–20 minutes a day, you can maintain mobility of joints, vigor of the body and peace of mind until old age. This system is also good because it allows you to start classes at any age; in particular, there are cases where people started effective classes in their seventh decade.
Qigong Study Methods
When learning qigong exercises, it is better to follow the following plan:
1. Study one exercise every three to four days. If you feel that some exercise is not memorable or is associated with any discomfort, first ensure that it is performed absolutely naturally. Never move on to the next movement until you have mastered the previous one.
2. Initially, it is necessary to study the kinematics of movements and understand the internal logic of each exercise. At the first stage, just try to perform the exercise slowly and smoothly with even, natural breathing.
3. Move on to combining movements with breathing and working on methods of concentration no sooner than you are sure that you have completely learned the sequence of exercises being practiced and are not thinking about the sequence of movements - this can interfere with concentration.
How to practice qigong
The first time qigong exercises are best performed immediately after waking up, getting out of bed. It is better to do them at least twice in the morning: the first time is intended to awaken the body and for a slight warm-up of the muscles. The second time, the exercises should be performed in compliance with all the rules, when consciousness has already awakened - this stimulates the circulation of qi in the body.
The second time, the exercises are performed in the evening, immediately before bedtime and always after sunset in order to clear the mind after the day's worries and relieve accumulated fatigue.
In the middle of the day, at 15-16 or 18-19 hours, it is also useful to do qigong exercises again to stimulate brain activity and relax the whole body.
The most important principles of training
Qigong will be effective only if you carefully follow all the principles. For the most part, they are extremely simple, so those who practice forget them or do not pay due attention to them. However, without these principles, qigong turns into only a simple gymnastic exercise that does not give the desired result. So try to follow every rule.
What must be observed
1. Calm state of mind. Do not start exercising until you get rid of any annoying or distracting thoughts - the exercises in this case will not bring the desired effect. If you can’t get away from thoughts about the “daily day,” perform qigong exercises simply as slow gymnastics two or three times. This will allow you to calm down, and after that, do “real” qigong in a calm and bright state of mind.
2. Correct body positions. Body positions should, first of all, be natural, this means that even in those exercises that require slight stretching of muscles and tendons, maintain a natural position, do not try to forcefully bend forward or backward, unnaturally spread your shoulders, etc. Any the position should be comfortable. If you feel pain or discomfort in your lower back, legs, or neck after exercise, most likely you strained yourself too much or were unable to correctly adapt the position to suit you. At the initial stages, carefully analyze the correctness of each of your positions and movements.
3. Lack of tension - both in the body and in the mind. The most important principle of qigong is natural relaxation. This concept is often misinterpreted as absolute relaxation of all muscles. In reality, we are talking about the fact that there should not be any thoughts inside you that can lead to excessive tension in your consciousness. Ideally, the student should be free from any distracting thoughts and concentrate not even on the movements themselves (this is the first stage of the training), but be in an absolutely even, bright state of mind. This, in turn, should lead to a reasonable relaxation of the whole body - only those muscle groups that are necessary to perform the movement should be tense, and just enough to make the movement smooth.
4. A combination of relaxation and tension.
5. Calm and even breathing.
6. Regularity of classes. Qigong can only be effective if you practice regularly for at least 10–20 minutes a day. Like oriental medicine, qigong works in small portions: although positive changes can be felt already on the second or third day of classes, the real effect occurs only in the second or third month.
What to Avoid
1. Excessive attention tension. Often, practitioners strive to immediately begin the practice of concentrating attention on certain points of the body. In the first stages, there is no need to try to artificially stimulate the circulation of qi or any sensations in the body. First of all, this leads to excessive tension of consciousness and, as a consequence, tense, unnatural body positions. Correct positions already ensure free circulation of qi.
2. Movements are too slow. Do not artificially slow down your movements. There is no predetermined “speed of execution” in qigong exercises. Proper relaxation of the body and mind will lead to the emergence of a natural rhythm and speed of movements.
3. Sudden accelerations and jerks. Most often this happens when moving from one position to another, stepping to the right or left. Thus, you completely lose the effect of calm breathing and stabilization of qi.
4. Holding your breath. You should not practice holding your breath for long periods of time, especially for those who practice qigong as a health exercise. Try to forget about breathing altogether - and it will improve by itself.
5. Breathing through the chest. Make sure to breathe from the lower abdomen, but never from the chest. Avoid deep breathing and hyperventilation.
The breath should be thread-like and slightly noticeable.
6. Shoulder Raises. Do not raise your shoulders - it is traditionally believed that by doing so you create an obstacle to the passage of qi. Even when raising your arms, try not to move your shoulders, do not bring your shoulders to your neck.
Where to practice
Obviously, the optimal place is an area in nature, in a park, on the banks of a river or lake, in a grove, where nothing would distract you. However, such an ideal place is not always nearby. Therefore, you should not make long trips every day in search of the ideal place. You can also exercise in your apartment, in the gym, after thoroughly ventilating the room. It is much more important that you are not distracted and that you can be sure that you have at least 10-20 minutes at your disposal when no one will disturb you.
Self-control during qigong practice
An important factor determining the effectiveness of qigong training is the intensity of physical activity, determined by heart rate.
The zone of health-improving effects of physical activity corresponds to 60–80% of the maximum heart rate for each age. You can determine the maximum permissible load yourself by subtracting your age from 220. The table shows the maximum heart rates (HR) for different age groups.
To monitor the level of physical activity several times during an activity, you need to count your pulse for 10 seconds. This should be done at the beginning, at the end of the session and after the most intense exercises. Based on the data obtained, you can make adjustments to the content of classes or receive individual recommendations on increasing or decreasing the load. Well-being is an indicator of load tolerance. The appearance of a feeling of fatigue, expressed in a reluctance to perform normal work activities and sleep disturbances, is a signal to reconsider the volume and intensity of workload.
The effect of qigong training
Typically, with consistent exercise, you will experience the following results:
1. Head
After classes, the head is clear, the body is light and comfortable, memory efficiency increases, sleep is better, reactions also improve, thinking is faster, and more energy appears. These effects are ensured by the flow of oxygen to brain cells and other cells of the body.

2. Eyes
After performing the exercises, with an increase in oxygen circulation and improvement of the circulatory system, the eyes see better due to blood flow, the heart is calm, the eyes are bright, and vision is clear.

3. Heart and lungs
With prolonged practice, the functions of the heart and lungs improve, the strength of heart contractions increases, no dysphoria or shortness of breath, better ECG results.

5. Spleen and stomach
With prolonged use, appetite and absorption of nutrients improves.

6. Liver and Gall Bladder

Here is an introductory fragment of the book.
Only part of the text is open for free reading (restriction of the copyright holder). If you liked the book, the full text can be obtained on our partner's website.

Year of manufacture: 2006

Genre: Oriental medicine

Format: PDF

Quality: OCR

Description: The book “Breathing Gymnastics of Chinese Centenarians” outlines the basic principles of the theory and methodology for studying health-therapeutic exercises from the arsenal of traditional Chinese medicine and qigong systems, and also presents the most common exercises among Chinese centenarians. With regular practice, they can have a harmonizing effect on your body and psyche, improve your health and prolong your life for many years.
In the most general sense, qigong is a system of complex psychophysical self-regulation, the main goal of which is to establish proper circulation of qi within the body. However, the specific content of the concept of qigong varies depending on the context. In one case, qigong can be understood as simple breathing exercises, in another - complex sets of meditative practices and a special type of spiritual self-education.
The main methods of qigong training include the following:

Relaxation techniques (fansong jing gong). The goal of these methods is to consciously relax the entire body and achieve a state of peace.
Internal feeding (neiyang gong). Static exercises that combine “immersion” into a state of rest with certain breathing exercises.
Strengthening exercises (qiang zhuang gong).

Combine relaxation methods with breathing exercises:

Methods of qigong transportation (qigong banyun fa). These methods are based on the movement of qi through the channels of the body.
Exercises in the “three roundness” stance (sanyuanpi zhangong). Static exercises in which the main emphasis is on “regulating the body” in combination with practicing breathing techniques while “immersing in a state of rest.”

Dynamic exercises (dong gong). Sets of exercises based on the principles of relaxation, peace and naturalness. Have many different options.
Mental exercises (and gong). These qigong methods are based on the ability to use mental orders to control the flow of qi and direct them to specific organs of the body.
“Spitting out and picking up” (tuna guna). Various combinations of breathing exercises.
Firming massage (baojian anmo). Various types of self-massage along the meridians and at acupuncture points in combination with certain methods of psychoconcentration.
Traditional qigong complexes: eight cuts of brocade (baduanjin), “games of five animals” (wuqinxi), canon of muscle transformation (yijinjing), canon of brain washing (xisuijing), etc. Classical qigong complexes, the practice of which has not undergone significant changes over time.
Despite the wide variety of qigong methods, there are a number of fundamental principles that govern almost all of the qigong systems known today.

Relaxation, peace and naturalness (song jing tzu jan). Relaxation of the body should contribute to relaxation of the psyche and “immersion” in a state of peace. In turn, mental relaxation should contribute to more complete relaxation of the body. The physical and mental efforts of the student must be synchronized - performed simultaneously and be interdependent.
A combination of movement and rest (dong jing xiang jing). This principle determines “internal” movement with external immobility of the body and “internal” rest with external movement.
The movements of thought and qi are coordinated (yi qi xiang sui). Thought refers to any mental effort or action. “Where thought comes, qi comes.” Conscious concentration of attention on any part of the body allows you to direct the flow of qi to that part of the body.
“Emptying the top and filling the bottom” (shang xuxia shi). The psychological effort involved in concentrating on any point or area above the navel should be light and short-lived. In the lower part of the body, a feeling of strength and “energy fullness” should be formed.
Continuity (of training) and gradualism (of progress) (xin xu jian jin). Qigong exercises are effective only with regularity and gradual increase in effort. Both breaks in classes and forcing results have a detrimental effect on the progress of students. Qigong exercises adjust the subtle energy mechanisms of the functioning of the human body, so all instructions must be followed carefully and carefully.

The simplicity of the proposed exercises from the qigong system lies in the fact that they are extremely accessible in their movements, require a small area for practice (they can be practiced even in a small city room) and, most importantly, in the first stages they do not require learning complex methods of concentration.
It should be noted that the correct position, calm breathing and reasonable relaxation of the body in themselves ensure proper circulation of qi and a powerful healing effect. Regular practice of qigong significantly improves body tone, relieves fatigue, and reduces the need for sleep. Qigong exercises help regulate metabolism in the body, which helps reduce excess weight. Qigong is widely used as a recovery complex for athletes after competitions, as well as people whose work is associated with high mental, intellectual and physical stress. Many scientists and artists study qigong to give themselves even greater impetus to creativity.
Mentally, qigong allows you to develop amazing purity and calmness of consciousness - this is extremely necessary both for self-development and in everyday life.

Breathing exercises - the best breathing exercises qigong and yangshen

With these simple and easy-to-learn breathing exercises from traditional systems qigong and yangshen in the video at the end of the article, we can significantly improve our health, increase mental and energy tone, cleanse the body of waste and toxins and prolong our life.

With these exercises we will speed up blood circulation and increase the flow of oxygen into the blood. The blood will carry life-giving oxygen throughout your energy system. The organs and energy centers of the body will receive a long-awaited breath of energy, and the body will receive a charge of vigor.

These exercises:

They will rejuvenate your body and relieve fatigue.
They will provide an abundant flow of oxygen into the blood, speed up metabolism, and reduce overweight, will remove uninvited guests from the body - harmful substances (toxins, waste, salts)
Strengthens muscles, tendons and joints.
Improve blood circulation and energy circulation.
They will cleanse and strengthen the internal organs and energy structure of the body.

Special breathing exercises will teach you how to receive vital energy from the air we breathe for:

Healing from various diseases and rejuvenating our body
Nutrition of all organs and energy systems of the body
Saturation of energy centers

What is the reason for the amazing effectiveness of these exercises? First of all, this is due to the fact that we get the main energy from food. Internal organs break down food into necessary and unnecessary substances. Unnecessary substances leave the body along with sweat, urine and feces. Necessary substances are converted into energy.

Oxygen is needed to convert food into energy. The body breathes and digests food. If there is little oxygen, the body will not completely process even the most delicious, healthy and wholesome food. Hence the diseases feeling unwell, overweight, fatigue, and as a result, low quality of life.

By performing special breathing exercises, we help the lungs receive more oxygen, which will then enter the circulatory system and blood, abundantly saturated with oxygen, will flow faster through our veins. This flow will quickly remove toxic substances from the body, the body will quickly receive a new supply of energy and we will become younger, stronger, healthier, sexier.

In China, many senior executives, large businessmen and government officials do special breathing exercises to instantly relieve fatigue and irritation at the right moment and make important decisions in a matter of seconds. After these exercises, it’s easier to think, because the energy centers are full of energy.

Therefore, breathing exercises can be successfully used in your professional activities. If you are a businessman or manager, a few minutes spent doing special breathing exercises before important negotiations or before making a responsible and important decision will help you better solve an important and complex task.

Fear, uncertainty, anger or some kind of obsession should not leave an imprint on an important decision. All troubles and mistakes come from bad feelings and random thoughts. Your mind should be clear, pure and extremely focused on solving one problem. Then you can take a balanced and the right decision, which you won’t have to regret later.

If you are a doctor, teacher, sales representative, then with the help of breathing exercises you can raise your mood and confidence. Your interlocutors will see a good-natured, open person in front of them, radiating confidence and calm, ready to help solve their problems. People coming into contact with you will think: “This is a serious person. You can trust him.”

And, of course, breathing exercises will be simply necessary to cleanse yourself of negative emotions received at work before coming home to the family.

After all, often when we come home in a bad mood after work, we take it out on our family and friends. As a consequence - family relationships They are bursting at the seams: the wife (husband) has left (left), there is no contact with the children. By performing special breathing exercises at the end of the working day, you can “reboot” before coming home. And the picture will become completely different.

You are welcome at home, your family is happy to see you. You will be able to fully relax and warm up your soul in the warmth of the love of the family hearth. But the uniqueness of our course is that it will not only remove harmful substances from your body that have accumulated over the years of not always optimal functioning of the body (of course, with regular exercises, at least three times a week).

And along with toxins and waste, it will remove oppressive thoughts, obsessions and other unnecessary mental wombholes. And not even that at the same time as the removal of harmful substances, the body will be saturated with vital energy.

In addition, the practice of special psychotechnical exercises and meditations will fill your soul and mind good thoughts, warm feelings, pleasant impressions. Practice of special psychotechnical exercises and meditations - Your work on tempering the spirit, which:

Relieves fatigue (physical and mental)
Brings peace, tranquility and harmony to our souls
Stimulates the growth of your spiritual development
Sharpenes senses, refines perception
Enhances your perception of the world around you
Strengthens mental health, increases stress resistance
Cleanses the energy channels of the body and nourishes them with subtle energy
Enhances charm and charisma, improves relationships with people
Helps to receive natural energy

The increasing interest in the ancient traditions of the East every year is completely justified. The knowledge that the inhabitants of the Celestial Empire have honed over centuries reveals to us the secrets of health and longevity. Chinese breathing exercises help to prolong youth. Is it possible to master the technique of doing exercises? Yes, this is done either independently (with the help of specialized literature) or with the help of an experienced master. Chinese is divided into types, each of which has its own characteristics. Let's look at the most common types of therapeutic exercises.

Chinese breathing exercises Jianfei

The word "jianfei" with Chinese language Literally translated as “lose fat.” Three simple exercises will help you lose weight by normalizing your metabolism and eliminating the feeling of hunger. They will also help you relax and relieve fatigue. All this ensures gradual weight loss, which does not cause harm. to the human body, unlike diets that promise super-fast weight loss. Another advantage is the fact that these exercises can be performed at home and without the use of any special equipment. The only thing: you need to stock up on comfortable clothes that do not hinder your movements. It is important to understand that Chinese breathing exercises will only give results if you perform all the exercises regularly and correctly.

Exercise No. 1. “Wave”

It is aimed at reducing the feeling of hunger. It must be performed before eating. The most comfortable position is lying on your back. Bend your knees and place your feet flat. Place one palm on your chest, the other on your stomach. As you inhale deeply, pull your stomach in and lift your chest. for a few seconds, then exhale slowly. As you exhale, draw your chest in and do forty complete inhale-exhale cycles.

Exercise No. 2. "Frog"

This exercise will normalize the functioning of the central nervous system. Sitting on a low chair, place your feet shoulder-width apart. The angle between the thigh and lower leg is straight. Elbows on knees left hand clenched into a fist (for men - the right one), the other one clasps it. Next, you need to rest your forehead on your fist, relax and close your eyes. Take deep breaths and exhales for at least 15 minutes.

Exercise No. 3. "Lotus"

It will help regulate metabolism and activate blood circulation. The starting position is the “sitting Buddha” pose. Hands, palms up, lie on your legs in front of your stomach. Women place their right hand under their left, and men do the opposite. Eyes must be closed. Stage 1: 5 minutes of deep, even breathing. Stage 2: 5 minutes of natural and relaxed breathing. Stage 3: 10 minutes of breathing without control over the process, clearing the mind of extraneous thoughts.

Chinese breathing exercises qigong

The exercises are performed to smooth, relaxing music. This gymnastics improves physical, intellectual and emotional state person.

Exercise No. 1. "Breath of Fire"

As you exhale, the stomach sharply retracts. We breathe with the diaphragm. This exercise is very dynamic. May cause dizziness in beginners.

Exercise No. 2

Breathe slowly and deeply. Inhalation and exhalation are characterized by equal intensity. We perform for at least ten minutes.

Exercise No. 3

We inhale and exhale only through the nose. The body is relaxed, the eyes are closed. Duration - 10 minutes.

According to doctors from the Middle Kingdom, the problem of extra pounds and the occurrence of diseases lies in the disharmony of the yin-yang of our body. Stabilizing the flow of Qi will help you forget about many problems, including excess fat. Chinese breathing exercises will come to the rescue with this.