There may be many people who don't know the practice method of Qigong. In fact, it is a good way to exercise and adjust your breath. It seems simple, but in fact there are many stresses. So do you know how to practice qigong? Friends who are interested in qigong come and see the practice method of qigong!
How to practice qigong 1 qigong practice method is:
1, acrobatic posture
Sitting mainly on the flat, you can add a cushion to the stool and chair surface, requiring the stool and chair sitting surface to be the same height as the calf; Hip 1/2- 1/3 sits on the stool surface, with feet parallel, feet touching the ground and perpendicular to the lower leg, lower leg perpendicular to the thigh, and upper leg perpendicular to the upper body; The distance between knees is two fists wide, the palms naturally cover the thighs, the shoulders droop, the chest is raised, the head droops, the jaw shrinks, the tongue touches the upper jaw, the mouth and eyes are lightly closed, and the eyes and ears listen to breathing. If you are used to sitting in a plate, you can sit in a plate. You can stand, lie, sit and walk when you are skilled.
2. Breathing and thinking
The breathing methods of this therapy are nasal inhalation and nasal breathing. At the beginning of practice, the mind only needs to pay attention to exhaling, trying to be deep, long, thin and even, while inhaling and letting it be natural without any distractions. With the deepening of practice, breathing and thoughts should be properly adjusted.
Step 3 accept the job
Before the end of each exercise, relax and warm your palms, such as washing your face for a few weeks, and then get up and move slowly.
Qigong is very important for the aftercare of the body, because Qigong pays attention to breath regulation and emotional control, and it must be quiet to practice well. If you are impatient and your mood fluctuates greatly, you can't practice Qigong correctly. When you are new to Qigong, you should know the common sense of Qigong. Don't practice blindly without knowing. If you have any questions, you can find out clearly from the teacher first, and then do the correct qigong movements.
How to practice Qigong 2 1? Grasp the three elements of practicing Qigong: body tone, body tone and heart tone.
(1) Self-regulation is an active control of conceptual activities and an important link in Tai Ji Chuan's exercises. Its basic principle is to ensure the cultivation of mind, eliminate selfish distractions and achieve a quiet situation. Being unable to calm down is a big obstacle to practicing Qigong for the first time, because being unable to calm down is related to the actual effect of practicing, so novices are usually anxious to calm down, which is counterproductive. The more they practice, the more annoying it is, and the more difficult it is to calm down.
Quiet means keeping your mind according to your own will, turning your troubles into meditation, so as to ensure that you have no distractions, are quiet, happy and carefree. Intention is to focus on a certain position or activity of the body, or something that is intended to be beneficial to the human body. The most common intentional defense method is to use inhalation and fusion to defend the field sheet.
Dantian refers to the Qi Hai point one and a half inches below the navel. It is not a point or a surface, but a sphere. Breathing in and staying in the abdomen are combined into one, which is called pneumoperitoneum. Generally, abdominal breathing is performed, that is, after breathing, the muscles decrease and the abdominal pressure increases, so that the abdomen bulges, as if gas is sucked into the abdomen through the lungs; When breathing, the stomach contracts, as if gas is exhaled from the stomach through the lungs.
(2) Adjusting the body is to actively control inhalation, and its basic law is "thin, static, uniform and long", and gradually achieve silence. In this case, if you survive, if you die. At the beginning of practice, try to let nature take its course, don't make do with it, and gradually ensure that you listen to online books silently, from short to long. It's best to practice the method of "Guan Qi's abdomen" and gradually learn and train the fortune patterns of "Big Sunday" and "Small Sunday" after you have a certain foundation.
Fortune refers to inhaling for a long time, stopping inhaling, purposefully inhaling, purposefully opening meridians, and purposefully transporting Sundays. In ancient times, it was also called "breath-holding", "inspiration", "regulating qi" and "transportation". If the fortune attacks, it is called "regulating qi" to treat yourself; If the fortune comes out, it is called "inflation" to send gas to others to see a doctor.
(3) Body adjustment is to actively control the posture and posture of the human body. Body regulation is generally divided into "walking, standing, sitting, lying and doing". These five conditions must cooperate with self-adjustment and self-adjustment.
Carry out together. The general principle of body adjustment is to undress, of course, comfortable and informal.
Ok, keep straight, pay attention to the road, breathe through the abdomen, contract the anus through breathing, and release the pressure through breathing.
Erect, feet shoulder-width parallel, knees slightly bent, body vertical, chest and abdomen contracted, arms half raised forward, elbows and wrists bent like balls, eyes half closed, staring at the nose, but
Stay in the abdomen after the turn, such as "three-wheeled station".
Sit, there are two skiing skills and cross legs:
Skiing skills: Choose a chair, stool or bed with a moderate aspect ratio, sit with your feet on the ground, with your legs shoulder-width apart, your hands facing back, your palms together in front of your stomach, your eyes half open, and look at your nose.
End, or hands folded like Buddha, eyes half open fingertips.
Sitting cross-legged, some people order cross-legged, legs, and of course cross-legged. Cross-legged is to put one calf on the other calf; Cross-legged is to put the right calf on the left calf first, then lift the left calf on the right calf, cross the calves and put the feet up on the thigh root; Of course, cross legs are two calves, of course, crossed into a figure of eight, and both feet are pressed under the root of the thigh. The upper body posture is the same as skiing skills. Prepare a sponge pad for exercise. If your legs are numb, you can massage yourself and call it a day.
Lie flat, suitable for delicate or insomnia people, you can do this before going to bed. The head leans forward slightly and it is advisable to lie on the right side. Of course, the lower palm is bent in front of the pillow, palm up, upper palm on the root of thigh, palm down, or in the abdomen, palm down. Leg posture, of course, is that the calf is straight or slightly bent, and the bent knee on the thigh is placed at 120.
Doing has two meanings: first, when working hard, according to the characteristics of the work, take effective posture that is not easy to fatigue, cooperate with each other, and observe the abdomen and abdominal breathing. Its spirit is to practice qigong everywhere; Secondly, it is the specific methods to guide various factions, such as Yin and Tai Chi, and various postures. Experts and scholars should choose one and train hard. In short, adjusting the body is to adjust the body shape and make your body conform to the law of practicing posture and shape.
2, Tai Ji Chuan's training points.
(1) Relaxation and quietness complement each other and conform to nature.
Relaxation and quietness are closely related. The whole body can release pressure to promote quietness, and after quietness, the whole body will definitely release pressure, so the two are closely related. Loose, on the one hand, is the relaxation of the whole body muscles. This pine must grasp the situation of pine perseverance. When standing upright, it is the easiest to release the whole body pressure, but after posing, shake the whole body slightly twice to make it more comfortable to lie down. When standing and sitting, some muscles must be in a state of excessive tension, but they also need to release the pressure to the maximum extent. Another aspect of releasing pressure is the release pressure of thought. First of all, relax with the muscles of the whole body, so that the whole human body feels comfortable and relaxed. In addition, don't focus too much on inhaling or sticking to your abdomen. We should eliminate excessive tension and release the pressure of spiritual concepts. Static means that in the aspect of relative static, you can go in and out silently on the level of inhalation, feel at ease, pay attention to keeping your mind at the level of concept, get rid of selfish distractions and achieve static. In a word, relaxation is of course important for practice. If you grasp it well, you will get good results soon. If you don't grasp it well, you will generally make mistakes.
(2) practice your mind and spirit.
The key to the Qi transmitted by Taiji is the true element (original Qi). When you start practicing Qi, you must start from practicing lung qi deficiency (inhalation). The exercise of lung qi deficiency, because of the different internal work and mental methods, chooses different breathing methods. However, no matter what the inner method is, most of them stipulate that inhalation should be "slow, uniform, thin, long and slow". A well-trained person breathes once a minute, even two or three times, resulting in slow abdominal breathing. Breathing and breathing exercises must be gradual, from fast to slow, and slowly. It is not allowed to generate detailed and lengthy inspiration in a short time. When practicing for the first time, it must be induced by the subconscious mind. When you practice to a certain extent, you can naturally inhale regularly. Practice: First, remove selfish distractions and be quiet; Second, stay in the abdomen to make the whole body have more unforgettable changes. It is difficult for beginners to get rid of selfish distractions quickly. Only after a certain period of training can we gradually reduce selfish distractions and achieve quiet rules.
How to combine practice with practice in the whole process of practice? When you start practicing inhaling, you should also observe inhaling to help you practice inhaling as soon as possible. Stay longer. After symmetrical inhalation occurs, pay attention to the abdomen taking off and landing with inhalation. When the inspiratory movement is very skillful, even if you don't pay attention to the inspiratory movement, you can certainly realize the infiltration of gas in the abdomen. At this time, it is enough to simply stick to the abdomen. In this way, the two can be closely combined to complete the integration of spirit and emotion, so that the truth is sufficient and medical exercise can be achieved.
(3) A balanced mind and a happy mood.
In the treatment of Tai Ji Chuan, we must pay attention to mental balance and feel comfortable, so as to promote physical and mental health, eliminate symptoms, and feel comfortable and happy after every exercise.
(4) from the shallow to the deep, don't rush for success.
You can't get quick success and instant benefit at the beginning of practice, and the actual effect of practice is gradually revealed with the improvement of practice time. Although the practice method is not complicated, it needs to be mastered and trained for a certain period of time.
(5) Training and cultivation should be combined closely.
The combination of training and recuperation means both training and effective recuperation. Training without paying attention to effective aftercare will become an obstacle to overcoming diseases, so training and aftercare must be closely combined. Effective recuperation should include: paying attention to moderate rest, regular life, cheerful mind, proper diet and appropriate energy activities. This kind of content should be paid attention to in the whole process of practice and even in life.
(6) Fixed inner mental method, suitable for work.
Now there are many inner laws widely circulated throughout the country. Some internal psychological methods have been widely used in clinical medicine, and the actual effect is very good; There are also some inner methods, which are limited to everyone's training, but they are not completely published or rarely used. It is still difficult to draw conclusions about their influence. Practitioners should choose 1 ~ 2 mental exercises suitable for internal strength under the specific guidance of doctors according to their own illness, physique and usual habits, which is not only conducive to grasping, but also easy to achieve practical results.
(7) Learn from experience and prevent mistakes.
Tai Ji Chuan's therapy is mainly to let patients master the rules and methods of exercise independently and insist on exercise. Most exercises can't be smooth sailing, and mistakes will occur in serious cases. The most common reason for this situation is quick success and instant benefit. Do not go from shallow to deep, inhale too hard, blindly pursue perfection for a long time, or have high compressive strength, or blindly follow the trend to pursue perfection, resulting in dyspnea, palpitation, shortness of breath, disordered inhalation, headache, dizziness, nervousness and anxiety. The error usually ranges from slight to obvious and from light to heavy. At the beginning of a major performance, it is very easy to correct it, and it takes a short time. If an error has occurred, it will be more difficult to correct it. Therefore, at the beginning of practice, we must feel carefully, learn from experience, find shortcomings, and correct them immediately to prevent mistakes.
Step 3 Practice frequently asked questions
First of all, we should choose a suitable practice venue.
A quiet natural environment is very important for beginners. To practice outdoors, it is best to choose areas with fresh gas such as mountains, grasslands and flower beds; When practicing indoors, you should also keep the room ventilated. The light source of the driving range should be dark, which is beneficial to quiet down faster. But whether indoors or outdoors, it is not suitable for the wind to blow on the body immediately, especially to prevent it from blowing on the back neck and back.
Secondly, before you go to work, you should get rid of your troubles and feel comfortable.
Intense energy and mental activity should be terminated 20 minutes before practice, so as to ensure that the muscles of the whole body are relaxed and the mood is quiet during practice, which is also conducive to adjusting inhalation and keeping calm. Before practice, take off your coat and loosen your belt, so as to relax your muscles and breathe in smoothly. If you choose vertical row, take off your coat and lie by the bed. Before practice, you should also pass the urine and urine.
Finally, pay attention to the frequency and time of practice.
Beginners can practice once a day and then practice when they are sober. Training time 15 ~ 30 minutes; Skilled practitioners can increase the practice time many times, each time to 30 ~ 60 minutes. During the practice, we should have regular daily life, moderately improve the nutritional components in our diet, and put an end to tobacco and alcohol hobbies. In addition, we should pay attention to prevent the influence of seven emotions and maintain emotional stability. After the exercise, you don't have to stand up in a hurry. You should wipe your face and gently rub your eyes first, then stand up slowly and move your limbs. But it should be noted that after being hungry, it is not suitable for practice; You should stop practicing when you have a fever, diarrhea, fever, cold or overwork.
The efficacy of Tai Ji Chuan is described in detail above. Tai Ji Chuan can exercise our bodies, adjust our mental state, and even develop and design our subconscious mind, which is a very good choice for our health-keeping exercise. However, how to learn from Tai Ji Chuan seems mysterious. If we follow the example tutorial and consult professionals, we firmly believe that we can still learn.