Qigong Association. Interregional Health Qigong Association

Nice bonus: coming to the seminar"Games of five animals" On November 30, you become a guest of the holiday dedicated to the 5th anniversary of the "Damo" Martial Arts Center!

The seminar is conducted by Victor Sterlikov

Founder and President of the Interregional Association for Health Qigong, Vice President of the Health Qigong Federation of Russia, 2 duan for health Qigong.

For more than 35 years, Victor has been studying and practicing various health practices and martial arts of the world. Qigong began to practice in 1990.

Under the program of the All-China Association for Wellness Qigong, he has been teaching since 2010 in Russia and in more than 20 countries around the world.

Has master degrees in Taijiquan, Karate, Taekwondo, Hand-to-hand fighting.

A little about the complex itself:

Wild animals regularly do a variety of physical exercises to improve their health and well-being. This is the conclusion reached by the eminent physician Hua Tuo, who lived during the late Han dynasty (AD 25-220) and the Three Kingdoms period (AD 222-265).

He observed animals for a long time and the result of his observations was a surprisingly harmonious set of exercises called Wu Qin Xi (games of five animals). There is a written mention of this in the Biography of Hua Tuo, in the book History of the Late Han Dynasty.

Workshop clothes:

Usually, to practice Health Qigong, they wear a special suit called the "Seven Loops" or "Seven Buttons".

But if there is no such costume yet, then you can practice in any familiar and comfortable clothes that do not hinder your movements. Shoes - light sneakers or sneakers, always with a light sole that does not stain the floor.

What kind of workload do the participants of the seminar receive:

Perhaps you would like to come to class, but doubt that at the moment you do not have enough physical preparation. I want to reassure you. The Wu Qing Xi Complex is not a sports activity. Physician Hua Tuo created it as a medicine for debilitated patients. We carry out the development of the complex very smoothly, at a calm measured pace, accessible to any person who lives an ordinary life.

What we study at the seminar:

At a basic workshop the general culture of performing movements is unlearned. We set positions, displacements, linking positions with each other and basic thought forms. You will learn how to independently, correctly and confidently perform this complex physical exercise, for healing, self-regulation and rejuvenation.

Workshop plan:

Attention to all participants! The lesson will start at 11-00. We ask you to come a little early (15-20 minutes) in order to have time to change clothes and check in with the administrator.

The first module: from 11-00 to 12-00 (break: 5 minutes from 12-00 to 12-05)

Second module: from 12-05 to 13-00 (break: one hour from 13-00 to 14-00)

The third module: from 14-00 to 15-20 (break: 15 minutes from 15-20 to 15-35)

The fourth module: from 15-35 to 17-00

Fifth module: from 11-00 to 12-00 (break 5 minutes from 12 to 12-05)

Sixth module: from 12-05 to 13-00 (break: 2.5 hours from 13-00 to 15-30)

Seventh module: from 15-00 to 16-20 (break: 15 minutes from 16-20 to 16-35)

Eighth module: from 16-35 to 17-50 (break: 10 minutes from 17-50 to 18-00)

Ninth module: from 18-00 to 19-30

The cost includes two days of the workshop.

The total cost of participation in the seminar is 5000 rubles.

Pensioners, students, schoolchildren and members of the same family get a 30% discount.

But! If you do not come alone, but bring one more person with you, then the cost of the seminar for you and for your companion will be reduced to 3,500 (three thousand five hundred) rubles.

Special price only for those who study at the "Damo" Center, the cost per person is 3500 rubles.

Interregional public organization "Association of Health-improving Qigong" was registered in Russia in July 2014. Currently, our Organization includes four regions of the Russian Federation: Moscow, Moscow Region, Vologda Region, Smolensk Region.
At the heart of the creation of the Interregional Association of Health Qigong is the desire to study and practice Health Qigong in all constituent entities of the Russian Federation. For this purpose, practical seminars are held for everyone, as well as special training of instructors in
All China Association for Wellness Qigong. Classes on the proposed methods have a positive effect on improving the quality of health, contribute to an increase in life expectancy. The glorious, more than three thousand-year history of the development of the Wellness Qigong in China eloquently testifies to these health-improving effects. People who practice the exercises of Chinese health-improving gymnastics Qigong, or Tao Yin, as it was called in ancient times, rarely get sick and live for a very long time.
In-depth scientific medical research of the ancient traditional gymnastics Qigong, carried out over the past 10 years by our colleagues from the All China Association for Wellness Qigong, has led to the conclusion that Wellness Qigong is indeed effective for improving human health and prolonging human life in a way that has no analogues in the world. Specialists from the All-China Association for Wellness Qigong have developed a unique methodology that allows you to quickly, effectively and easily master the Wellness Qigong exercises with a large number of people of any age and any level of sports and physical fitness. This gymnastics has no contraindications, so absolutely everyone can do it. Wellness Qigong is both recreational leisure and physical education, in its true sense, capable of adjusting the mind, soul and body to the state of the best functionality. Everyone can also participate in international tournaments, since the Wellness Qigong also has a competitive part.
As our mission, we see a qualitative improvement in the health status of the population of our entire country and the EAEU countries.
For the period from 2014 to 2025, we have planned and developed a program for the development of the Organization, the main goals of which are the opening of representative offices and the study of Health Qigong in all regions of the Russian Federation.
To ensure a high-quality flow of knowledge on this methodology, it is planned and agreed with the Chinese side to conduct annual training with the masters of the All-China Health Qigong Association within the framework of the program of the International Federation of Health Qigong, of which we are official members, being members of the Russian Health Qigong Federation. President of the Interregional Association of Health Qigong - Victor Sterlikov, is also vice-president of the Federation of Health Qigong of Russia, winner of the 3rd Duan and the gold medal of the 2015 World Championships in Portugal.
We offer managers and instructors of sports and fitness clubs regular workshops on Health Qigong to improve your qualifications.
Ready to conduct open lessons and master classes at your sites to popularize this trend in your region. We invite Public Organizations and groups of enthusiasts interested in healthy way life. Our instructors are ready to come to every region of Russia to conduct practical seminars and share this invaluable knowledge and skills with everyone.
We invite patrons and sponsors to cooperate, everyone who is not indifferent to the problem of improving the health of the population of our country. Contact us, and together we can do much more good than each of us individually!
- phone: + 7 925 029 21 50
- Email.

Breathing is divided into abdominal and natural. Abdominal breathing, in turn, is divided into direct and regressive breathing. In the Liu Dzi Jie complex, regressive breathing is used - when you inhale through the nose, the chest expands, and the stomach is pulled in. When you exhale through the mouth, the order changes: the chest falls off, and the stomach bulges out. It increases the range of upper and lower movement of the diaphragm, massages the internal organs, and improves blood circulation and circulation of Ki energy. Beginners should always remember: breathing is calm, soft, long, unconscious. You should not pay too much attention to it, since breathing is an unconscious process. In no case should you make an effort to suck in your stomach or push your chest out.

Coordination of breathing and slow, calm movements

The most important component of this complex is breathing, which is accompanied by simple movements. These movements strengthen muscles and bones, increase the mobility of the ligaments, and serve as Ki conductors. When coordinating breathing, pronunciation of sounds and movements, in no case should you strain. You should be free and relaxed to do the exercise.

Step by step towards consistency

It is best to perform the complex in a quiet, calm place with clean air. A loose tracksuit is suitable for training. Before starting the exercises, you should calm down and relax.

The main principles for the implementation of this complex are consistency and consistency. You have complete freedom of action and can independently choose the appropriate pace, intensity and speed of the complex, depending on your physical condition. At the end of the session, we recommend that you rub your face with your palms and walk to return to the pre-training state.

You must be completely sure that everything will work out for you, and then success is guaranteed.

Chapter 4 Step-by-Step Description of Movements

Initial position

Stand straight with feet shoulder-width apart and knees slightly bent. The neck and head are upright. Pull your chin in slightly and tighten your chest. The arms hang along the body. Close your mouth by clenching your teeth. The tongue touches the palate lightly. The gaze is directed forward and downward (Fig. 1).

Key points

- Breathe naturally through your nose.

- There is a slight smile on your face, your body is relaxed, your state is very calm.

Typical mistakes

- Knees are either bent too much or not enough. This causes the hips and knee joints to become stiff.

- The gaze is directed too far, the chest is protruding too much.

Error correction

- Relax your joints, bend your knees slightly.

- Tuck in your chin, look forward and down, straighten your spine and slightly squeeze your shoulders.

Purpose and effect

- The exercise is designed to relax. It also clears the Renmai meridians (the vessel of ideas, runs along the front midline of the body) and Think (the vessel of the ruler, runs along the posterior midline of the body), this improves the circulation of Ki and blood circulation.

- Exercise promotes the production of internal energy, relieves stress and distracts the mind from worries.

The initial position of the complex

1. (Performed from the last position of the previous exercise.) Bend your elbows, palms facing up, fingers facing each other. Slowly raise your arms up to chest level. The gaze is directed straight ahead (Fig. 2-3).

2. Turn your palms down and in, slowly lower them to the level of the navel. The eyes continue to look down (Figure 4-5).

3. Bend your knees slightly and lower your buttocks. Turn the palms inward, then outward, and slowly trace them in a circle in front of the belly (fig. 6).

Turn your palms inward (Figures 7 and 7A).

4. Slowly lift your buttocks. Cross your arms (the webbing between your thumb and forefinger overlaps) at your navel. Look forward and down, and breathe naturally until you are in a calm frame of mind (Figures 8 and 8A).

Key points

- Breathe through your nose.

- Raise your hands, inhale; lowering, exhale. As you move your arms towards you, inhale.

Typical mistakes

- The elbows are tilted back. When the arms move up, the chest protrudes.

- When you move your arms away from you, the chest and abdomen protrude.

- Tension of the elbows and when placing the palms on the navel. Pressure with hands on the navel.

Error correction

- When raising your arms up, move your elbows forward. This will straighten your shoulders and pull your chest in.

- Shift your body weight back and stretch your palms forward, while moving your arms away from you - in front of your stomach.

- Extend your elbows outward, armpits are open.

Purpose and effect

- The movements of this exercise help regulate the circulation of internal energy. This exercise not only stimulates circulation and circulation of Ki, but also prepares your body for the next exercise.

- Rhythmic and soft movements improve performance knee joints, especially in elderly and middle-aged people.

Exercise SHYU

Exercise 1

1. (Performed from the last position of the previous exercise.) Palms facing up. Little fingers are pressed to the waist. The eyes look forward (Fig. 9). Feet shoulder width apart. Rotate your torso a quarter turn to the left (Figures 10 and 10A).

2. Slowly raise your right hand to shoulder level. Exhale while uttering the sound "SHYU". Open your eyes wider, fix your gaze in the direction of your right hand (Fig. 11 and 11A).

3. Bring your right arm back to your waist. Get up to the starting position. The gaze is directed straight and down (fig. 12).

4. Rotate your torso a quarter turn to the right (fig. 13). Slowly raise your left hand to shoulder level. Exhale while uttering the sound "SHYU". Open your eyes wider, fix your gaze in the direction of your left hand (Fig. 14).

rice. 12, fig. 13, fig. 14

5. Bring your left arm back to your waist. Get up to the starting position. The gaze is directed straight and down (fig. 15).

Repeat these movements three times to the left and three times to the right, exhaling and pronouncing the sound "SHYU" six times.

Key points

- The pronunciation of sound is accompanied by the work of the teeth. The upper and lower teeth are parallel to each other, there should be a gap between them and the tongue. Air is exhaled through this gap. At the same time, the corners of the lips are slightly deviated back (Fig. 16).

- Straightening your hand, exhale and pronounce the sound "SHYU", returning your hand back - inhale. Coordination between breathing and body movements is very important here.

Typical mistakes

- Lack of coordination between breathing and body movements.

- Hands are moving in the wrong direction.

- Body weight is transferred either forward or backward when turning the body.

Error correction

- Coordinate the exhalation and movement of the hand so that the exhalation ends simultaneously with the stop of the hand.

- Fingers point in the same direction as palms when moving.

- The legs are motionless, only the body moves.

Purpose and effect

- According to the theory of traditional Chinese medicine, the pronunciation of the sound "SHYU" affects the liver, and the exhalation and pronunciation of this sound can cleanse this organ of cloudy Ki and regulate its work. A closer look helps unclog the liver nutria and improves vision.

- Alternating left and right hand movement improves liver function, Ki circulation and blood circulation.

- Turning the torso trains the internal organs in the abdomen. This movement improves the functioning of the digestive system, knee joints, and also unclogs the Daimai meridian (waist vessel) or channel around the abdomen and improves energy circulation throughout the body.

Exercise HE

Exercise 2

1. (Performed from the last position of the previous exercise.) Inhale and at the same time raise your arms slightly. The toes are tilted down and forward. The gaze is directed straight ahead (Fig. 17). Bend your knees to sit down, lower your arms down 45 degrees, and then move forward. The arms are bent, the eyes follow their movement (Fig. 18 and 18A).

2. Bend your elbows slightly and bring your arms back. The little fingers should touch each other, the palms are slightly bent, look up and are at the level of the navel. This form of hands is called "hands that raise emptiness." The eyes follow the hands (Figures 19 and 19A).

rice. 18, 18A, 19, 18A

3. Slowly straighten your knees to stand, bend your elbows and raise your arms to chest level, palms facing chest, middle fingers at chin level. Look forward and down (fig. 20 and 20A).

rice. 20, 20A

4. Raise your elbows up and out to shoulder level. Flip the palms down, fingers pointing down, the backs of the palms touching each other (Fig. 21 and 21A). Place your palms down. The gaze is directed forward and downward (Figures 22 and 22A). Lowering your hands, while exhaling, pronounce the sound "HE".

rice. 21, 21A, 22, 22A

5. Sit down slightly with your knees bent. Lower your palms to the level of the navel, turn them out and down, and then move them forward and outward to form a circle (Figure 23).

6. Turn your palms inward and upward, move your elbows inward, palms take the form of "hands lifting the void" at the level of the navel. The eyes follow the palms (Figures 24, 25 and 26).

rice. 24, 25, 26

7. Slowly straighten your knees to stand. Bend your elbows to bring your arms to chest level. The palms are facing the chest, the middle fingers are located at the level of the chin. The gaze is directed straight and downward (Figs. 27 and 27A).

rice. 27, 27A

8. Raise your elbows up and out to shoulder level. Flip the palms down, fingers pointing down, the back of the palms in contact with each other (Fig. 28 and 28A). Place your palms down. The gaze is directed forward and downward (Figures 29 and 29A). Lowering your hands, while exhaling, pronounce the sound "HE".

rice. 28, 28A, 29, 29A

Repeat movements 5–8 four times, pronouncing the sound “Heh” six times.

Key points

- Pronunciation of the sound "HE" is accompanied by the work of the language. While uttering this sound as you exhale, touch the sides of your tongue to the back upper teeth... Breathe out the air between the tongue and upper jaw(fig. 30).

- Raising your hands, inhale through your nose, lowering your hands down or away from yourself, utter the sound "HE" as you exhale.

Typical mistakes

- Bulging of the chest and tilting the head back when raising the arms and bending the elbows.

Error correction

- Raising your elbows, pull in your chest, try not to raise your head.

Purpose and effect

- According to the theory of traditional Chinese medicine, uttering the sound "ChE" on the exhale can affect the heart, namely, cleanse it of cloudy Ki and improve its work.

Raising and lowering the arms improves kidney function, which, according to Chinese traditional medicine, refer to the element of water. The water will help cool the heart, the heat from which will heat the water in the kidneys. This interaction will improve the functioning of both the heart and the kidneys.

- The gentle and fluid movements of this exercise improve joint function and coordination of movements, increase joint flexibility, and prevent joint degradation in middle-aged and elderly people.

Exercise XY

Exercise # 3

1. After you have moved your hands forward to form a circle (fig. 31) in the previous exercise, turn your palms inward, fingers outstretched, slightly tilted towards each other. The palms are located in front of the navel at a distance equal to the distance between them. The gaze is directed forward and downward (Fig. 32).

2. Smoothly straightening your knees, take vertical position... Slowly move your hands to a distance of 10 cm from the navel (Fig. 33).

3. Sit down slowly while moving your hands from the navel to a distance equal to the distance between your palms. You should have a circle. Say the sound "XY" with your gaze directed forward and downward (fig. 34 and 34A).

rice. 33, 34, 34A

4. Smoothly straightening your knees, take an upright position. At the same time, return your hands to your navel (fig. 35).

Repeat movements 3-4 five times, making the sound "HU" six times.

Key points

- Pronunciation of the sound "HU" is accompanied by the work of the throat. Pronouncing this sound as you exhale, roll your tongue and lips into a tube and exhale into the resulting hole (Fig. 36).

- Raising your hands to the navel, inhale, moving your hands away from the navel, pronounce the sound "HU" as you exhale.

Typical mistakes

- When the arms are moved away from the navel, the belly sticks out.

Error correction

- Lower your hips, shift your body weight back, move your arms forward, your stomach moves in the opposite direction.

Purpose and effect

- According to the theory of traditional Chinese medicine, uttering the sound "XY" on the exhale can affect the spleen, ridding the stomach and spleen of cloudy Ki and improving their functioning.

- The movement of the hands at the level of the navel renews the circulation of internal energy. This exercise massages the intestines and abdomen, strengthens the spleen and abdomen, and cures indigestion.

Exercise CH

Exercise 4

1. (Performed from the last position of the previous exercise, Fig. 34.) Lower your hands down, palms up, fingertips facing each other. The gaze is directed forward and downward (Fig. 37).

2. Smoothly straightening your knees, take an upright position. Raise your arms to chest level. The gaze is still directed forward and downward (Fig. 38).

rice. 39, 39A

3. Lower your elbows, move them to the wings (lats). Raise your hands to shoulder level, fingers pointing up (fig. 39 A). Pull your shoulder blades back, straightening your shoulders and chest. Tilt your head back until you feel a stretch in your neck. The eyes look forward and upward (Figures 40, 40A and 40B).

rice. 40, 40A, 40B

4. Sit down slightly while relaxing your shoulders and straightening your neck. Slowly stretch your arms forward, uttering the sound "CH" as you exhale. The eyes look straight ahead (Figures 41 and 42).

5. Rotate the brushes roundabout outward, palms facing inward, fingers - at each other, the distance between the palms is equal to the width of the shoulders (Fig. 43 and 44).

6. Smoothly straightening your knees, take an upright position, while bending your elbows and slowly moving your hands at a distance of 10 cm from your chest, palms facing up, fingers - at each other. The gaze is directed forward and downward (Fig. 45).

rice. 45, 46, 46A

7. Lower your elbows until they touch the ribs. Raise your hands to shoulder level, palms facing each other, fingers up (Figures 46 and 46A). Pull your shoulder blades back, straighten your shoulders and chest. Tilt your head back slightly, looking forward and upward (Fig. 47, 47A and 47B).

rice. 47, 47A, 47B

8. Sit down slightly while relaxing your shoulders and straightening your neck. Slowly stretch your arms forward, uttering the sound "CH" as you exhale. The palms, as well as the eyes, look straight ahead (Fig. 48 and 49).

Repeat movements 5–8 four times, pronouncing the sound "CH" six times.

Key points

- Pronunciation of sound is accompanied by the work of teeth. The upper and lower teeth are parallel to each other, there should be a narrow gap between them. Touch the tip of your tongue to your lower teeth. The air is exhaled through the teeth (Fig. 50).

- Moving your hands away from the body, pronounce the sound "CH" on the exhale. Bring your arms back to your torso, inhale.

Typical mistakes

- The following movements are performed simultaneously: raising the arms, straightening the shoulders and chest, tilting the head.

- Strong tilt of the head back.

Error correction

- Raise your arms to shoulder level, then straighten your shoulders and chest, only then tilt your head back until you feel a stretch in your neck. These movements must be performed sequentially, one after the other.

- Tilting your head back, tilt your chin slightly.

Purpose and effect

- According to the theory of traditional Chinese medicine, uttering the sound "CH" on the exhale can affect the lungs, ridding the lungs of cloudy Ki and improving their function.

- The movements of this exercise (straightening the shoulders and chest, tilting the head back) helps fill the lungs with fresh air. Reducing the bottom abdominal cavity, raises the internal energy from the Dan Tian point (5 cm below the navel) to the chest. Convergence clean air and energy in the chest improves breathing, activating the renewal of Ki, blood and air in the lungs.

- Raising and straightening the arms and relaxing the shoulders stimulate points located around the shoulder region, relieving fatigue from the muscles and joints of the shoulders, neck and back, preventing problems in the occipital region, periarthritis and fatigue of the back muscles.

Exercise CHUEI

Exercise # 5

1. (Performed from the last position of the previous exercise, Fig. 49.) Extend your arms, relax your hands, fingers look forward, palms down (Fig. 51).

2. Stretch your arms out to your sides at shoulder level, palms slightly tilted back, fingers facing outward (fig. 52).

3. Turn your arms inward. Move your palms in an arc towards the lower back. The palms should lightly touch the Yaoyan point (it is located on the lower back next to the spine). The fingers are tilted down. The gaze is directed straight and downward (Fig. 53, 53A, 54 and 54A).

rice. 53, 53A, 54, 54A

4. Bend your knees slightly to sit down while moving your palms down your waist, buttocks, and hips. Bend your elbows to place your hands in front of your navel. The palms are facing inward, the fingers are at each other. The gaze is directed downward and forward (Fig. 55, 55A, 56, 56A and 57). Moving your hands along the back of your back, make the sound "CHUEI" as you exhale.

rice. 55, 55A

rice. 56, 56A, 57

5. Slowly straighten your knees to stand, at the same time touch your abdomen with your palms, fingers tilted down at an angle. Thumbs are facing each other. The gaze is directed straight and down (Fig. 58).

6. Move your arms back along your waist (fig. 59).

7. Move your palms to your lower back. The palms should lightly touch the Yaoyan point. The toes are angled downward. The gaze is directed straight and downward (Figures 60 and 60A).

rice. 60, 60A

8. Bend your knees slightly to sit down while moving your palms down your waist, buttocks, and hips. Bend your elbows to place your hands in front of your belly button. The palms are facing inward, the fingers are at each other. The gaze is directed downward and forward (Fig. 61, 61A, 62, 62A and 63). Moving your hands along the back of your back, make the sound "CHUEI" as you exhale.

rice. 61, 61A

rice. 62, 62A, 63

Repeat movements 5–8 four times, pronouncing the sound "CHUEI" six times.

Key points

- Pronunciation of the sound "CHUEI" is accompanied by the work of lips. Pull your tongue and the corners of your mouth back, place your teeth parallel to each other, straighten your lips in one line and as you exhale, pronounce a sound, exhaling air through the throat between the extended lips (Fig. 64).

- Moving your hands along the back of your back and raising them to your stomach, make the sound "CHUEI" as you exhale. Breathe in as you move your hands to your lower back.

Typical mistakes

- During the execution of the movement of the hands down the lower back, buttocks and hips, the movements are not smooth, but stiff.

Error correction

- Relax your arms and body to feel the movement of the lowering palms.

Purpose and effect

- According to the theory of traditional Chinese medicine, uttering the sound "CHUEI" as you exhale can affect the kidneys, relieving them of cloudy Ki and improving functioning.

- As is considered in traditional Chinese medicine, the stomach is the home of the kidneys. They are located on the sides of the spine and are closely related to the work of the abdominal cavity. Self-massage abdominal strengthens the waist and kidneys, improves their functioning and slows down aging.

Exercise SI

Exercise 6

1. (Performed from the last position of the previous exercise, Fig. 63.) Lower your hands down to the level of the lower abdomen. The gaze is directed forward and downward (Fig. 65). Turn the palms in and out, the backs of the palms almost touching, the fingers pointing down. The gaze is fixed on the hands (Fig. 66).

2. Smoothly straightening your knees, take an upright position, raise your elbows and arms in front of your chest (Fig. 67). Raise your hands to face level and bend them outward at some distance from the head. The palms look up at an angle. The gaze is directed upward and forward (Fig. 68).

3. Bend your elbows to return your arms to a position in front of your chest at shoulder level. Fingers look at each other, palms down. The gaze is directed straight and down (Fig. 69). Bend your knees slightly to sit down while lowering your hands to the level of your navel (Fig. 70).

4. Continue to lower and separate your arms. Stop them at the level of 15 cm from your hips. The palms are facing outward, the fingers are facing down. The gaze is directed straight and down (Fig. 71). Lowering your hands, as you exhale, pronounce the sound "C".

5. Bring your arms down to the level of your lower abdomen. Turn the palms in and out, the backs of the palms almost touching. The eyes look at the hands (Fig. 72).

6. Smoothly straightening your knees, take an upright position, raise your elbows and arms in front of your chest (Fig. 73). Raise your hands to face level and bend them outward, at some distance from the head. The palms look up at an angle. The gaze is directed upward and forward (Fig. 74).

7. Bend your elbows to return your arms to a position in front of your chest at shoulder level. Fingers look at each other, palms down. The gaze is directed straight and down (Fig. 75). Bend your knees slightly to sit down while lowering your hands to the level of your navel (Fig. 76). The gaze is still forward and downward.

8. Continue to lower and separate your arms. Stop them at the level of 15 cm from your hips. The palms are facing outward, the fingers are facing down. The gaze is directed straight and down (Fig. 77). Lowering your hands, as you exhale, pronounce the sound "C".

Repeat movements 5-8 four times, pronouncing the sound "SI" six times.

Key points

- Pronunciation of sound is accompanied by the work of teeth. Touch the tip of your tongue to the lower teeth, slightly pull the corners of the mouth back and up, and gently clench your teeth. Exhale through the small gap between your teeth (fig. 78).

- Raising your elbows, separating and raising your arms, inhale. Lowering your arms down and extending them from your body, make a sound as you exhale.

Typical mistakes

- Straightening the knees when lowering the hands to the level of the lower abdomen.

Error correction

- As you lower your arms, keep your knees bent at the correct angle.

Purpose and effect

- According to the theory of traditional Chinese medicine, when pronouncing the sound "CHUEI" on the exhale, the vital energy of the Shaoyang and Sanjiao meridians (three cavities in which the internal organs are located) is activated. Pronouncing the sound "Si" on the exhale clears the energy channels and improves the circulation of Ki to various organs.

- Movements such as lifting, separating, straightening, lowering the arms, relaxing, turning inward, bringing the arms together, expand and contract chest... This stimulates and regulates the circulation of energy in the body.

Final form

(Performed from the last position of the previous exercise, Fig. 77.) Turn the palms inward (Fig. 79), slowly place them in front of the stomach, and then cross over the navel (the webbing between the thumb and forefinger is superimposed on one another). At the same time, slowly straighten your knees to stand up. The gaze is directed forward and downward (Fig. 80). Rub the area of ​​the abdomen around the navel six times clockwise, and then six times counterclockwise (Fig. 82).

rice. 79, 80, 81

Key points

- Relax, calm down. It takes some time before the collected Ki energy is accumulated.

Purpose and effect

The objectives of the exercise are to return the Ki energy to its original source and to help the practitioner return to the pre-training state.

Appendix Acupuncture points mentioned in this book

Meridian Think (vessel of the ruler)

Meridian Daimai (waist vessel, located around the waist, passes the Mingmen point on the lower back and navel)

How Qigong Cures Disease

Energy circulation in the human body

The human body has a special system that connects the surface of the body with internal organs and upper part the body with the bottom and connects all solid and hollow organs. Meridians and collaterals are neither blood vessels nor nerves. The term "meridian" (jing) has the meaning of "route". Meridians are also called energy conductors. They form trunk lines. The term "collateral" (lo) has the meaning of a network. Collaterals are branches of meridians. Meridians and collaterals entwine the entire body and bring it into an organic unity by connecting different parts. There are twelve regular meridians - twelve meridians leading to solid and hollow organs. Their nature is expressed in terms of Yin and Yang. Those meridians that, connecting solid organs, run along the inner lateral surfaces of the body are called Yin meridians. Those that connect the hollow organs, run along the outer lateral surfaces of the body, are called Yang meridians. According to the nature of the internal organs and the routes they follow, the meridians are subdivided into three hand Yin meridians, three foot Yin meridians and three hand and three foot Yang meridians.

The rules for the passage and connection of these twelve meridians are as follows:

- three hand Yin meridians extend from the chest through the arm, where they connect with the three hand Yang meridians;

- three hand Yang meridians extend from the hand and connect through the head with three foot Yang meridians;

- three leg Yang meridians extend from the head and through the leg are connected to the three leg Yin meridians; three leg Yin meridians extend from the leg and through the chest connect to the three Yin meridians of the hand.

Yin meridians are associated with solid organs, and Yang meridians with hollow organs.

The solid organs passing through the internal organs support the hollow organs in the case of the Yin meridians, and the hollow organs support the solid organs in the case of the Yang meridians, thus forming six pairs of interconnected meridians that unite the surface and the internal organs.

Twelve meridians cover the surfaces and internal parts of the human body.

Their current routes pass through the body and are closely connected to each other (Fig. 1-12). They start from the meridian of the lungs on the arm (Tai-yin), pass, in turn, to the liver channel on the leg (Jue-yin) and then to the meridian of the lungs on the arm (Tai-yin). The two ends meet like a ring in a closed system.

In addition to these main passages - the twelve meridians for the flow of internal Qi (life energy) - there are eight other important meridians. These eight meridians are not directly connected with internal organs and are not limited to the sequence of twelve meridians. They have special paths and flow in an unusual way, which is why they are called the eight extraordinary meridians (or miraculous). These are Think (middle of the back), Renmai (middle of the front), Chunmai, Daimai, Yin-qiao-may, Yan-qiao-may, Yin-wei-may and Yang-wei-may. When Chi (vital energy) and blood flow in the twelve meridians in excess, they are dumped into eight extraordinary storage channels.

When the internal Qi is not enough in the twelve meridians, it, stored in the eight wonderful meridians, returns back to the twelve regular meridians. These twelve meridians are like rivers and canals, and the eight wonderful meridians are like lakes. Thus, the functions of the eight miraculous meridians are to maintain and regulate the twelve regular meridians. But the eight miraculous meridians have their own routes (Fig. 13-20) to receive Chi and so that the internal Chi stored in them can warm the organs of the body from the inside and moisturize the surface of the body outside.

Any blockage in the twelve meridians or the eight miraculous meridians can cause different kinds related effects. In traditional Chinese medicine, this is described as "a blockage before pain."

Rice. 1. Manual (Tai-yin) meridian of the lungs

Rice. 2. Manual (Tai-yin) meridian of the colon

Rice. 3. Foot (Yang-min) meridian of the stomach

Rice. 4. Foot (Tai-yin) meridian of the spleen

Rice. 5. Manual (Shao-yin) meridian of the heart

Rice. 6. Manual (Tai-yang) meridian of the small intestine

Rice. 7. Foot (Tai-yang) meridian of the bladder

Rice. 8. Foot (Shao-yin) meridian of the kidneys

Rice. 9. Manual (Jue-yin) meridian of the pericardium

Rice. 10. Manual (Shao-yang) meridian of the triple heater

Rice. 11. Foot (Shao-yang) meridian of the gallbladder

Rice. 12. Foot (Jue-yin) meridian of the liver

Rice. 13. Meridian Think (back middle)

Rice. 14. Meridian Renmai (front-middle)

Rice. 15. Meridian Chunmai

Rice. 16. Meridian Daymai

Rice. 17. Meridian Yang-qiao-May

Rice. 18. Meridian Yin-qiao-may

Rice. 19. Meridian Yang-wei-may

Rice. 20. Meridian Yin-wei-may

Qi concept and qigong practice

The concept of Qi is fundamental 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 implies several meanings: internal energy, air, breath and even mood. One way or another, we are talking about an energetic substance that fills our body.

The most important quality of Qi is that it can be wasted (for example, during hard work, great physical exertion or illness), replenished (through breathing and meditative exercises, a correct lifestyle, a certain diet), come into a state of imbalance, harm the body (with anger , any strong feelings and experiences), depression (with a long sleep or vice versa, lack of sleep, when overeating) and so on.

When a person feels what is usually called “loss of strength”, in the Eastern tradition it can be explained through the term “lack of Qi” or “oppression of Qi”.

Any illness, therefore, is caused by an imbalance of Qi in one part or another. human body... Therefore, the most important task of any eastern healing system is to bring Qi into a state of calm and harmony.

According to traditional oriental medicine, Qi circulates in the body (and fills it) along certain energy channels or meridians. V healthy body Qi circulates freely in the body without the slightest delay, but in case of illness or some kind of malaise, there are so-called "delays" in the free circulation of Qi. This can be due to any disease, for example, and excessive mental stress, overwork and other factors.

Qigong practice at the first stage is designed to eliminate various types of imbalances in the Qi circulation, 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 kinds of stress: the need to do work associated with accepting difficult decisions, physical exercise; even improper or over-eating can cause Qi blockage for a long time.

So there is a feeling of internal discomfort, unjustified anxiety, nervousness, loss of attention. The imbalance can also be caused by communication with certain people who can have a negative impact on your condition. Thus, it is necessary to regularly repeat the "restorative" qigong sessions. For example, in the morning classes "charge" the body before the working day, in the evening they again bring the internal Qi to a state of rest.

It is not always easy for Westerners to imagine circulating Qi in their bodies.

Moreover, sometimes the carriers of the Eastern tradition themselves are not able to do this. Qigong establishes the correct circulation of Qi not so much by visualizing the flow of Qi in the body, but by using correct, relaxed positions and a strictly defined sequence of movements. This simplicity is the great advantage of qigong over other systems.

The feeling of Qi, and then the feeling of the circulation of Qi, will come by itself during the exercise, it should not be artificially stimulated, since you can cause the wrong feeling, not directly related to the circulation of Qi, and subconsciously consolidate it.

The most important principles of classes

Qigong will be effective only if you thoroughly follow all the principles. For the most part, they are extremely simple, so the practitioners 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 needs to be observed

1. Calm state of mind. Do not start practicing until you get rid of any annoying or distracting thoughts - the exercises in this case will not bring the desired effect. If you just can't get away from thinking about your "daily day", do the qigong exercises just like gymnastics of slow exercises 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, which means that even in those exercises where a slight stretch of muscles and tendons is required, maintain a natural position, do not try to bend forward or backward through force, open your shoulders unnaturally, and so on. Every position should be comfortable.

If you feel pain or discomfort in the lower back, legs, neck after exercise, most likely, you have become unnecessarily tense or have not been able to properly adapt the position for yourself. At the initial stages, carefully analyze the correctness of each of your positions and movements.

3. Lack of voltage- both in the body and in the mind. The most important principle of qigong is natural relaxation. Often this concept is incorrectly interpreted as the 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 of 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 training), but to 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 tense just enough so that the movement is smooth.

4. 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 training, the real effect occurs only in the second or third month.

Things to Avoid

1. Excessive stress of attention. Often, trainees strive to immediately begin the practice of concentrating attention on certain points of the body. It is not necessary at the first stages to strive 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 result, tense, unnatural positions of the body. Correct positions already allow free circulation of Chi.

2. Too slow motion... Do not artificially slow down your movements. Qigong exercises do not have a predetermined "speed of execution." Correct relaxation of the body and mind will lead to the emergence of a natural rhythm and speed of movement.

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

4. Holding your breath... Long breath holdings should not be practiced, especially for those who practice qigong as a health exercise. Try to forget about breathing altogether - and it will work itself out by itself.

5. Chest breathing.

Watch out to breathe bottom abdomen, but never breastfeed. Avoid deep breathing and hyperventilation. Breathing should be threadlike, slightly noticeable.

6. Raising the shoulders.

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

Where to study

Obviously, the best place is a playground 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 near. Therefore, you should not undertake everyday long hikes in search of ideal location... You can also exercise in your apartment, in the gym, having previously ventilated the room well. 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 bothers you.

Self-control when practicing qigong

An important factor that determines the effectiveness of qigong training is the intensity physical activity determined by heart rate. The zone of the health-improving effect of physical activity corresponds to 60–80% of the maximum heart rate for each age. The maximum allowable load rate can be determined independently by subtracting your age from 220. The table shows the maximum heart rate (HR) for different age groups... To control the level of physical activity several times during the session, you need to calculate your heart rate in 10 seconds. This should be done at the beginning, at the end of the session, and after the most intense exercise. Based on the data obtained, you can make adjustments to the content of the classes or get individual recommendations for increasing or decreasing the load. Well-being is an indicator of exercise tolerance. The appearance of a feeling of fatigue, expressed in an unwillingness to do the usual labor activity, sleep disturbance, is a signal to revise the volume and intensity of loads.

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