This method is characterized by training consciousness, breathing, * * and limbs, training posture, breathing, * * and limbs, and based on adjusting posture, breathing mode and mental consciousness.
Chinese medicine believes that essence, qi and spirit are the three treasures of life. As long as qigong is used correctly, you can recharge your batteries, practice qi and recuperate your spirits, and achieve the purpose of anti-aging with vigorous essence and full spirit.
The core of qigong is to adjust the body, breath and heart, which is also called mind, and is the core of the core. Regulating the body, that is, promoting the normal functions of the human nervous system and cardiovascular system through body posture and movements. Pranayama, that is, through deep and gentle breathing, enhances the oxygen exchange function of alveoli, thus stimulating the functions of heart, lung and various systems of the whole body.
Adjusting mentality means that on the basis of setting a certain training posture, adjusting breathing mode and keeping relaxed, distracting thoughts are eliminated and thoughts are unified, so that the brain enters a special "quiet" state, which makes the brain cells tend to be orderly and the brain get a full rest, thus enhancing the coordination between cortical and subcortical centers and improving the body's repair and resistance ability. Qigong can be divided into two categories: transfer and static.
"Motion" is to adjust and enhance the physiological functions of various systems of the whole body by practicing body posture and movements with slow rhythm and close coordination with thinking and breathing, plus the "internal motion" effect produced by abdominal breathing. "Quiet" is to make practitioners enter a quiet state through the mind and breathing themselves, thus adjusting and enhancing the physiological functions of various systems of the whole body.
"Dynamic" and "static" are relative, and "dynamic work" is mainly dynamic, with static in motion; "Static work" is mainly static, and there is movement in static. Schools of Qigong Schools of Qigong can be roughly divided into pranayama, meditation and guidance.
Tuina school is a school that focuses on breathing exercise. Naina is a method of breathing adjustment by inhaling and holding your breath. Tao Hongjing in the Northern and Southern Dynasties said in the Book of Health Preservation: "Just lying down, holding my breath in my heart, until 200, I came out of my mouth."
Now it is generally simplified to "suck-stop-shout" method. Exhale group is a method to adjust breathing by prolonging expiratory time. Tao Hongjing founded the "six-character formula", that is, when exhaling, six unvoiced sounds of "Oh, shush, shout, (tons of words plus four) buttocks" were issued according to the mouth shape. Now it is generally simplified as the "stop smoking" method.
Meditation School This is a qigong school that focuses on thoughts and ideas. It is also called meditation or meditation. It requires restraint and mental maintenance, that is, meditation is the main method. There are two ways to observe interest: the number interest method based on memorizing numbers and the listening interest method based on listening to breathing with ears.
Save your thoughts and use mental imagination to get rid of distractions and enter silence. Save my God, think of myself. The thing or object you are thinking about can be your own interior, such as imagining the shape and color of internal organs or a certain part of your body. This is called "internal vision". You can also think of external scenes, such as blue sky and white clouds and beautiful flowers.
If you imagine a mass of hot air flowing from the abdomen of Dantian to Yin Hui point, passing through the sacrococcygeal region, Mingmen point (Jiaji point) and then down to the abdomen of Dantian, it is called Xiao Zhoutian. If this internal gas is sensed or serious, it is called big Sunday.
Guidance School This is a school that focuses on Qigong. Originated from ancient dance, it was later called Daoya (from word to giant Gajo). Representative achievement methods include "Five Birds Play" and "Taiji Biography". There are many common qigong techniques. Now we choose to introduce several common and easy-to-operate techniques:
Gong Jing, Gong Jing, belongs to the Zen school. Generally, the posture is mainly sitting posture, also called sitting, which is mainly to adjust the heart and supplemented by pranayama. Ask to get rid of other thoughts, calm down, close your eyes, and enter the so-called qigong state with your mind. Static is suitable for neurosis, hypertension, coronary heart disease, etc.
Matsumiya Matsumiya belongs to the meditation school. It is to relax both muscles and nerves. The specific methods are "gradual relaxation", "segmental relaxation" and "overall relaxation".
Relaxing muscles in some parts mainly depends on subjective thoughts. Whether to relax depends entirely on the inner self-feeling of the practitioner, which can also be called "internal feedback". Relaxation is suitable for neurosis such as hypertension and anxiety.
Internal cultivation belongs to the breathing school. It is a static work, characterized by pausing abdominal breathing. The posture is mostly lying or sitting. The way of breathing pause is to inhale-stop-shout, and say the word "alone" silently. Inhale when you read the word "Zi", and at the same time, the tip of your tongue reaches the palate; Meditate the word "self" when breathing stops; When exhaling, put the tip of your tongue down and say the word "static" silently.
You can also use the method of "breathing-stopping-breathing" to say "I am quiet" and say "I" when exhaling; Meditate "loose" when pausing; Meditate "silence" when inhaling. The observation site is generally in Xiadantian (3 inches below the navel, Guanyuan point). Internal strength training is mainly used to nourish the stomach.
Maintenance work Maintenance work belongs to the guidance school. This is one of the most popular basic qigong exercises, which is characterized by combining self with local movements and can be used as an auxiliary exercise.
Although the maintenance work is not exactly the same as the dynamic work, it can be classified as the local achievement method of the dynamic work, such as rubbing the face, knocking the teeth, knocking the drum, rubbing the shoulders, rubbing the abdomen, rubbing the spring, patting the meridians and acupoints, etc.
Piling work belongs to the guidance school. The posture of the standing pile is divided into high, medium and low power frames according to physical strength, and the height of the power frame is mainly determined according to the different postures of the upper and lower limbs. In high position, the distance between the two lower limbs (based on the heel) is close, which is equal to the shoulder width, and the hands of the two upper limbs are raised over the shoulders;
In the middle position, the distance between the two lower limbs is slightly larger than the shoulder width, and the two upper limbs are spherical in the chest and abdomen; When in a low position, the lower limbs should be separated as far as possible, similar to riding posture, with hands on both sides of the crotch.
The flexion degree of knee joint is slight in high position, more in middle position and obvious in low position, forming a tension trend from top to bottom. In addition to posture, standing pile work must also be combined with the exercise of mind and breathing, which requires that heart, qi and force are interrelated, especially body (force) and mind should be combined with each other.
Method adjustment and qigong