For beginners of health qigong, the first step in learning and practicing health qigong is to master the practice methods and essentials of "shape". The "shape" here refers to the adjustment of one's physical activities and posture, that is, "body adjustment", which is the external expression of Wushu.
The basic content of "shape" mainly includes three aspects. The first is the technique and hand shape. Like health qigong? "Tiger Claw, antlers, bird wings and health qigong in Wuqinxi?" Dragon Claw, Tiger Claw, Lotus Leaf Palm and Willow Leaf Palm in the Book of Changes. As the saying goes, "ingenuity." Modern brain physiology research points out that the hand reflex zone also occupies a considerable area in the cerebral cortex reflex zone. The regular change of hand shape can effectively stimulate different neuromusculars of the hand and make the cerebral cortex have good adaptive changes. The second is footwork and step style. The transformation and movement of the body's center of gravity and the operation of the action depend on the changes of gait and gait. The general requirement of footwork is to "walk like a cat", and the change should be light and flexible. The third is posture, including chest, back, waist, abdomen and buttocks. The essence of "attaching importance to the flexion, extension and rotation of the spine" mentioned in the four main points of health qigong exercise is body posture.
Only by mastering the methods and essentials of "shape" and "waist-moving joints" can one achieve the goal of "trying to be old". As a beginner of health qigong, we must make great efforts to sing the first step well, distinguish the route, orientation, angle, reality and tightness of the action clearly, and make the posture neat and accurate, so as to lay a solid foundation for further practice.
(B) Learn to practice the second step-modeling+interest
After mastering the essentials of "shape", you will enter the second step of study and practice. At this time, we should pay attention to the close cooperation between body movements and breathing. If the first step is to "lead the body to make it soft", then the second step is to "draw air to make it harmonious", combining "lead the body" with "draw air" to make it "form and interest dependent".
Generally speaking, breathing and exercise have the coordination law of "ascending (ascending), descending (inhaling), opening and inhaling, hiding and inhaling and exhaling, tight inhaling and loosening, etc." Like health qigong? In the "bird flying" action in Wuqinxi, when the arms are lifted to "spread their wings and fly", they should inhale with the center of gravity rising, and exhale with the center of gravity falling when they bend their knees and close their hands, which is the cooperation of "rising, inhaling and falling"; Fitness qigong? In Yijinjing, both hands inhale when standing on the chest with the palm of willow leaves and exhale when pushing forward with the palm of lotus leaves, which is the cooperation of "hiding, inhaling and spitting"; Fitness qigong? The movement of "five strains and seven injuries looking back" in Ba Duan Jin refers to inhaling when the neck muscles are tightened and exhaling when the neck muscles are relaxed, which is the cooperation of "tight suction and loose breathing".
In essence, the coordination law of breathing and action is the same, which is "opening, inhaling and breathing" in general. For example, when a bird flies and spreads its wings, its chest should be expanded to inhale, and when it falls, its chest should be closed to exhale. Of course, the skillful coordination of breathing and movements requires a process, which cannot be achieved overnight. How can it be achieved? Start with natural breathing and coordination of movements. Natural breathing is a way of breathing that each of us carries out all the time. When we breathe naturally, we slowly combine action with breathing, and then breathe naturally with the change of action. When natural breathing and movements are skillfully coordinated, breathing will gradually become deep, thin, even and long. At this time, it can also play a role in collecting the mind and preparing for the third step of study and practice. If you violate the natural law of coordination between breathing and movement and pursue unrealistic coordination, you will have irregular breathing, stiff movements and even hold your breath, but it has no effect.
(3) The third step of learning and practicing-shape+qi+heart
If the whole exercise method and the decomposition exercise method are distinguished, the first and second steps can be said to be decomposition exercises, and the third step is the real complete exercise method. The principle of gradual progress conforms to the law of epistemology and is also an important principle to learn and practice health qigong well. Proceeding from this principle, the first and second steps are the premise and foundation of the third step, and the third step is the goal and pursuit of the first two steps. Because only "the combination of physical activity, breathing and breathing, and psychological adjustment" can truly reflect the essential characteristics of health qigong, enter the realm of physical and mental integration of health qigong exercise, and obtain the due effect of health qigong exercise.