Fitness Qigong is a way for many middle-aged and elderly people to choose fitness, and practicing Qigong is a unique self-exercise therapy. It can train people's brains, internal organs and tissues and limbs. So what is the basic operation of qigong exercise? Today, I will teach you some methods of practicing Qigong.
Adjust yourself
Body-adjusting is an operational activity to adjust the static or moving state of the body, also known as shaping. The significance of physical adjustment is that the physical state corresponds to the realm required for practice. For example, when practicing static kung fu, the body must maintain a certain fixed posture, corresponding to entering the static qigong realm; Practicing dynamic exercises mostly corresponds to the qigong realm of dredging meridians and mobilizing internal qi.
In addition, some specific postures and movements themselves have different degrees of health care and treatment. For example, standing piles can improve some symptoms of patients with hypertension and neurasthenia; However, the eight sports in Baduanjin have their own pertinence in treatment and health care.
Its contents include external operation and internal operation. External exercises refer to some operations on the external frame and position of limbs; The latter is mainly the operation of some inner feelings and physical relationships.
Exterior machining
External operations include posture and action operations.
(A) posture operation
Acrobatics commonly used postures can be roughly divided into three categories: standing posture, sitting posture and horizontal posture. Posture operation is mainly used for static work.
1. Station style
Standing posture is the basic posture of standing pile, which has many forms because of different limb placement changes when standing.
① Three-circle type
Stand with your feet shoulder width apart, slightly buckle your toes inward, showing an inner figure of eight, and gently grab the ground with your feet and five toes. Then bend your knees slightly, and your knees must not exceed your toes. Stretch your waist to a certain extent, and keep your hips sitting on a high stool.
The upper body is upright, including the chest and back, and the two arms are surrounded by a semicircle, such as holding a round balloon, loosening the shoulders, dropping elbows and empty armpits. The distance between the hands and the body is no more than one foot, the two fingers are opposite, about eight or nine inches apart, the five fingers are separated and slightly bent, and the distance between adjacent fingers is about one flat finger.
Keep your head straight and close your eyes gently. The tongue doesn't have to be placed on the forehead, naturally. Mandibular retraction. After posing, ask the whole body to relax. The so-called three-ring type refers to the foot ring, arm ring and hand ring.
② Hold the ball, hold the ball, hold the ball.
These three postures are all transformed from three circles, and they can be replaced by each other when practicing, but don't replace overwork, so as not to affect the realm of practice.
The other requirements of the ball-holding style are basically the same as those of the three-circle style, except that after standing, the arms should be raised slightly and stretched forward slightly, and the distance between the hands and the body should be more than one foot. Palm up, fingers apart. Don't push, as if holding a balloon. When practicing the three-lap pose for the first time, if your arms are tired, you can turn your hands up slightly and your arms lean forward slightly to change to this pose to relieve fatigue.
The other requirements of the hand-pressing type are the same as those of the three-circle type, except that after the arm is raised and stretched forward, the palm is facing down, the fingers are separated, and the hand is placed on the table or chair back, or on the water. After the initial practice of holding the ball with both arms is tired, you can also switch to this style to rest.
Lift-and-hold type is also called floating hold type. When you just practice holding the ball, if your shoulders and arms feel tired, you can move your hands down to the bottom of your navel, palms facing up, fingers facing each other, and the distance between your hands and your body is about eight or nine inches, just like holding a balloon. When practicing this pose, you should pay attention to the empty armpits, that is, don't lean your arms against your body, and your armpits should be empty.
③ Rest type
The other requirements of this pose are the same as those of the three-circle pose, except that the arms are drooping, the elbows are extended backward, and the back of the hand is gently placed on the hip bone below the waist. This posture has a small amount of exercise, which can relieve the fatigue of your arms when practicing other postures for the first time. So it's called rest type.
Another variation of this style is to put your hand in the pocket under your coat, with your thumb exposed, and the rest is still the same as the three-ring style.
sit down
Sitting posture is the most commonly used posture for practicing static kung fu, which varies a lot and can be roughly divided into three forms: sitting flat, sitting on a plate and sitting by.
① Sit flat.
This is the most commonly used posture when practicing sitting posture for the first time. You are required to sit on a square stool or hard chair, but you can't sit full. You can only sit in the first third of the stool or chair. The height of a stool or chair is equal to the length of the calf. After sitting down, straighten your thighs and bend your knees 90 degrees.
Feet shoulder-width apart, flat on the ground. The upper body and waist are on the same stage, and the hips can be pushed back slightly. The head requirements are also the same station type. You can hug your arms or you can hug them. In addition, you can also put your elbows outside and put your palms down at the root of your thighs. The arms naturally droop and the hands naturally rest on the thighs.
(2) sitting on a plate
Sitting on a plate is the most suitable posture for practicing static kung fu. Seats are divided into three types: natural disk, single disk and double disk.
The sitting plate in Buddhist Qigong is called squatting posture. The same addition means superposition; Feet are the same as back. So squatting is sitting with your feet crossed. Staggered sitting is divided into full staggered sitting and half staggered sitting. Full interleaving is a double disc, and half interleaving is a single disc.
In the whole meditation, there are two kinds of meditation: magic sitting and auspicious sitting. The demon-lowering sitting method is to press the left thigh with your right foot first, and then press the right thigh with your left foot. Hands are also left upper and right lower, that is, feet and hands are left and right. Zen often preaches this sitting. Auspicious sitting is the opposite, feet and hands are left and right, which is also called lotus sitting in tantric school.
The seat of the sitting board can be an ordinary bed or kang, or a short square stool specially designed for meditation. The stool surface of this kind of stool is square, which is larger than ordinary stools. Seats should be cushioned. When sitting on the ground, the cushion should be thicker.
A: Natural disk
The head is straight, the mouth and eyes are lightly closed, the shoulders are relaxed, the elbows are drooping, including the chest and back, and the waist is naturally straight. Cross your legs and roll up. You can press left or right or left. Put your feet on the seat and press them under the opposite knees respectively.
Arms droop naturally. Hands can be placed on thighs respectively; You can also gently hold each other and put them on your abdomen. According to everyone's situation, the arm can be raised slightly, about one or two inches.
B: veneer
The placement of the head, upper body and arms is the same as that of the natural plate, except that one leg is placed on the other leg when sitting on the plate. Press left or right or left according to everyone's habits. In this sitting position, only one foot touches the seat.
C: double disk
The posture of the head, body and arms is the same as that of the natural board. The flat method of legs is to put the left foot or right foot on the opposite thigh first, and then move the opposite foot upward on the left or right thigh, with both feet suspended. In this way, the feet of the double-plate sitting will not touch the seat. Monks usually meditate with two plates.
③ Sit tight.
Except that the back can lean lightly on the back of the chair or sofa, the rest of the posture is similar to sitting. But because the back leans back, the feet can stretch forward a little. When adopting this posture, it should be noted that although you are leaning back, your waist should be straight, preferably leaning back.
3. Horizontal type
There are supine, lateral and semi-horizontal. When moving horizontally, you should pay attention to the moderate height of the pillow, the bed should not be too soft, and the wooden bed is appropriate.
① supine
This is the most basic recumbent posture. Lie flat on your back with your face facing the sky, your head upright, and your mouth and eyes lightly closed. The limbs stretch naturally. Legs can be slightly apart or together according to personal habits.
Feet naturally lean to both sides, or toes are straight forward. The arms are naturally placed at the sides of the body, the palms of both hands are inward, and they are gently attached to the outside of the thighs; Or bend your elbows inward and put your hands on your lower abdomen.
② Lying on one side
Its basic posture is lying on the bed, lying on the left and lying on the right, usually lying on the right. Head slightly to the chest, eyes gently closed.
When the legs are folded, the knees naturally bend, and the thighs bend more, so that both feet are placed on the bed. The upper arm is naturally extended, and the palm is placed down on the hip; Bend your elbows to your head, palms up, fingers together gently, and put them on your ears.
In addition, the lateral type can naturally straighten the calf, bend your knees and lift your thighs, and put them on the bed after bending your knees 90 degrees.
The legs are in tandem, no longer stacked, and the soles of the thighs are pressed on the knees of the calves. Place your arms so that your upper arms are slightly extended forward and your palms are pressed against your knees. The forearm is bent upward and the palm is pressed on the upper elbow. This position is also called tee joint.
③ Half recumbent
This is an acrobatic posture on the basis of lying on your side, lifting your upper body and head, leaning on the bed, sitting and lying half. Legs can be straightened naturally, or you can put something under your knees to raise your calves.
(2) Action operation
Action operation includes conventional or spontaneous action operation. The former is a series of continuous setting actions, and the latter is a random action that naturally appears in practice.
1. Operation of general actions
Most exercises have fixed routines, and the movements must be carried out in the order of the routines. Because the movements of routine exercises are different, for example, there are twelve paragraphs in the lotus fragrant pile, sixty-four styles before and after the Great Wild Goose Kung Fu, and five paragraphs in the five-element palm, it is difficult to generalize when learning routine exercises.
However, there are still some * * * characteristics in different qigong movements, which can be divided into different types of movements. The common types of Qigong movements are as follows.
① flexible type
How soft, slow and coherent the movements are, such as lifting Qigong and Ba Duan Jin.
② Rigid type
The movements are vigorous, tenacious and powerful, and static contraction (isometric contraction) is often used in practice to enhance the effect of "getting qi", such as Yijinjing and Wuxing Palm.
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