12 Fitness Qigong:
12 health qigong directory:
1, Twelve Methods of Qigong Health Preservation 2. What are the benefits of qigong health preservation?
3. What should we pay attention to in qigong health care? 4. How to realize health qigong?
5. Who is suitable for qigong health? 6. What does Qigong health care include?
7. How to get started with Qigong Health Care 8. Qigong Health Care Wuqinxi
Twelve methods of qigong health preservation
Preparatory type
behaviour
Stand with your feet together, relax, close your eyes or look straight ahead, and gently knock your teeth. When you hear the formula silently, it's quiet in the dead of night, people are quiet and worried, and you are dedicated to defending the seven secrets of Dantian, breathing slowly and building a bridge, as light as a swallow floating in the sky. ?
Put your hands in and your left hand in. After reading the formula, put your hand down slowly.
Functional action
The role of preparation is to help practitioners eliminate distractions, purify the brain, and lay a good foundation for thin, even, deep and long abdominal breathing. Relax all over.
12 fitness qigong, starting for the first time.
behaviour
Move your center of gravity to your right foot, with your left foot moving to the left, slightly wider than your shoulders, and turn your head to the left. At the same time, turn your arms inward and swing to shoulder height. Look at your left hand, inhale, turn your arms slightly outward, put your hands on your chest and look forward.
Squat your legs and bend your knees, and your elbows sink to drive your hands to press against your abdomen. Your hand is flush with your navel. You should relax your waist, tuck your hips, look ahead and exhale.
Straighten your legs, turn your head to the right, look at your right hand, and at the same time, rotate your arms inward and swing to shoulder height to cooperate with inhalation; Turn your arms out slightly, put your hands on your chest and shift your weight to your right leg.
Put your left feet together, straighten your legs gradually from flexion, put your hands on your sides, exhale and look forward. The right action is the same as the left action, and the direction is opposite.
Functional action
The divinatory words of Gangua are Yuan, Heng, Reason and Truth. Dry is the beginning of all things in the universe, called Yuan or Qi Yuan. Ganyuan is the beginning of everything in the universe, or everything in the universe is created by the action of Ganyuan.
This prescription is helpful to dredge the Taiyin Hand Lung Meridian and Yangming Hand Large Intestine Meridian. Even if distracting thoughts are eliminated, calming the nerves and nourishing the brain, it is also helpful to tonify the middle energizer, strengthen the body.
Matters needing attention
(1) The arm is rotated internally, and the thumb should be slightly forced when the palm is left or right to help the rotation range of the arm.
⑵ The depth of squatting varies from person to person, so it is not advisable to insist on consistency.
(3) silent reading? Huh? Guard the abdomen by voice or intention (referring to Guan Yuan).
The second style Pisces hanging pavilion
behaviour
Half of the body turns 45 degrees to the left, while the arms rotate inward (the angle between the arms and the body is about 60 degrees). Half of the body turns right, the right leg squats, the heel of the left foot is raised, the right hand is placed on the vein of the left hand, and it becomes a left step at the same time.
(The height of the hand is placed in front of the right lower abdomen) The left foot stretches forward to the left, the left hand stretches forward to the right, and the body sits back with the waist as the axis. Hands and arms combined with the rotation of the waist, the body turns positive.
Put your left feet together, slowly straighten your legs, raise your right hand, palm of your left hand down, fingertips inward. Look at your right hand, sink your elbow, lean to your side and look forward. The right action is the same as the left action, and the direction is opposite.
Functional action
Pisces refers to two yin and yang fish connected end to end in Taiji diagram. Here refers to two feet standing side by side, one hand pressing the buttocks and the other hand on the front of the pillow, especially two yin and yang fish hanging in court. This prescription is helpful to improve lung function and relieve respiratory diseases such as cough and asthma. At the same time, it is helpful to improve the function of spleen and stomach and relieve digestive system diseases such as indigestion and epigastric pain.
But also has a certain effect on improving renal function and preventing urogenital diseases.
The anterior arch of the human body can be used for the waist, crown and du meridian of the kidney, and the Mingmen, Shu, Kidney Meridian and Bladder Meridian communicating with the kidney. So, practice often? Bend down and dust off your boots? Conducive to nourishing kidney yin, warming kidney yang, inhaling and returning to kidney, strengthening kidney waist, strengthening brain and improving intelligence.
Matters needing attention
(1) Concentrate and keep the door open.
⑵ Stretch your body as much as possible. When you bend over to brush your boots, keep your legs straight. But beginners and patients should vary from person to person.
(3) The body should be straightened slowly and evenly.
(4) Patients with hypertension should look up when practicing this prescription.
The sixth rhino looks at the moon.
behaviour
The center of gravity moves to the right foot, and the left foot takes a big step to the left. Both fists change hands at the same time and sit on the wrist support, shift the center of gravity to the left foot, and relax your hands.
Turn left, push the right heel sideways, torsion spring, and move your hands from both sides.
Wrist sideways, brighter than the left and right front sides of the head, arms arched, palms facing each other.
Twist your right heel inward and turn your arms outward. Put your eyes on your left hand first, shift your center of gravity to your right foot, and put your hands on your chest.
Put your left foot on the ground, turn your hands inward, palm down, fall to your side, and then clench your fists and waist.
The right hand movement is the same as the right hand movement, but in the opposite direction.
Function: Sixth, rhinoceros looks at the moon. Rhinoceros has a short neck and a thick body, so it is inconvenient to turn around. Legend has it that rhinoceros horn has white stripes and is sensitive, so it was called rhinoceros horn in ancient times? Linxi? . Li Shangwen, a poet in the Tang Dynasty, has a poetic cloud? Although my body has no bright phoenix wings, I can feel the harmonious heartbeat of the sacred unicorn? Metaphor, both sides got the message, feelings * * *.
This formula is helpful to relax the muscles of neck and back, release their adhesion, relieve the pain of shoulder, elbow, wrist, neck, back and waist, and dredge the three Yin San Yang meridians of hands and feet. It is helpful for strengthening heart and benefiting lung, regulating triple energizer, moistening intestine to relieve depression, soothing liver and benefiting gallbladder, regulating stomach and strengthening spleen, nourishing yin and tonifying kidney.
Matters needing attention
(1) Concentrate and keep the door open.
(2) The waist should be rotated substantially, the hips should sink, the left knee or the right knee should kneel before (referring to the rising direction), the hind legs should be pushed straight, and the heels should not leave the ground.
(3) Make a fist with two palms, and the fist will instantly pick the palace.
(4) The rotation range of the two arms should be large and the speed should be uniform. Don't end your shoulders, fast and slow.
The seventh hibiscus emerged from the water.
behaviour
Put your left foot on the ground, squat slightly, and put the back of your hand in front of your lower abdomen. When your legs are straight, fold your wrist with your fingers and break your nails. Point to your sides through the front of your body and look straight ahead.
Turn left, gently clench your fists with both hands, insert your right foot into the left rear of your left foot, bend your two fists on your chest, put your right fist on the upper left, put your left fist on the lower left, and squat down into a packing step. The right fist is pulled to the front of the right shoulder, and the left fist rotates inward with the left arm, and is closed beside the left hip, and the wrist is tilted.
Right hand down, left hand up, palm roots close to each other, folded on the chest, body straight up, right foot backward, palms up on the forehead at the same time through the chest, head backward.
Move the center of gravity to the right leg, put your left foot on the ground, bend your legs slightly, sink your elbows, hang them to your side, straighten your legs and look forward.
The right action is the same as the left action, and the direction is opposite.
Functional action
Lotus is another name for lotus. This action imitates the water hibiscus, which can dredge the three yin meridians of the hand and the three yang meridians of the hand, which is helpful to strengthen the heart and benefit the lung, moisten the intestine and relieve stagnation, and regulate the triple energizer. Dredging the channels and collaterals of Foot Sanyang and Foot Yin San is helpful for harmonizing stomach and strengthening spleen, soothing liver and benefiting gallbladder, and strengthening kidney and waist. This type of exercise is general, which helps to improve the functions of the internal organs and prone position.
Matters needing attention
(1) 1 When the racket rolls its fingers and plays (nails), the shoulders, elbows, wrists, fingers and other parts should be coherent and elegant.
(2) In the second beat, when the legs squat into a packing step, one side of the arm bends to the hip and the other side holds the chest. It is appropriate to be consistent from top to bottom and care for brothers, such as breaking the silk, fluttering hibiscus and dancing. (3) In the third beat, as the body straightens, the roots of the two palms lean against each other, symbolizing the lotus flowers blowing in the breeze, floating from the surface of the pool.
Do the same action twice.
Functional action
Ten-type cloud crane
Crane, ancient name? Longevity Bird-Yiping Bird? Therefore, the crane is often used as a metaphor for a talented and virtuous person.
In this movement, the toes are upturned, which oppresses the well points of the three Yin San yang of the foot, so it helps to dredge the six meridians of the foot; Twist a big bag with cereal, which not only helps to moisten the intestines, but also helps to strengthen the stomach and spleen. Shake your wrist and let your palm shine on your hand, which will help to adjust the triple energizer and clear the waterway.
Matters needing attention
(1) Take 1 pat, fully lift your toes, and when kneading the big bag point of Hegu point, it is advisable to hold out your chest and keep your back straight.
(2) On the second beat, the legs should be crouched on the inside of the legs; When the palms are separated, it is advisable to start from the left and right wrists, and the palms and fingers are curled in turn. What are the requirements? 60% off, continuous.
(3) When you do the third beat, you will reach the top and drive your whole body up. When shaking the wrist and shining the palm with both hands, the middle finger end and the shoulder point are basically aligned up and down.
(4) When doing the fourth beat, sink your shoulders, elbows and hands, and your breath sinks into your abdomen (referring to Guan Yuan).
11 th Fenghuang musical instrument
? Phoenix comes to the instrument? It means that the phoenix flies and looks good.
In this type, turning the arm is helpful to dredge the Ren, Du, Hand and Hand Yang meridians. Due to the benign stimulation of the well points and the original points of the Yin, San and San Yang meridians, bending the wrist into a hook shape will help improve the functions of the heart, lungs, large intestine and small intestine. Grasping the ground with tiptoe can stimulate the well points and original points of the Yin San Yang Meridian of Foot Three, so it is helpful to improve the functions of liver and gallbladder, spleen and stomach, bladder and kidney.
behaviour
Turn your upper body 45 degrees to the left, turn your arms inward, swing to shoulder level, and then move your palms up to your chest.
Squat down, put your left foot on your foot, change from virtual step to lifting step, move your center of gravity forward, hook your hands up gradually, hook them behind you, and look at the left front.
The center of gravity moves back into a virtual step, the front toes are upturned, and the two hooks are crossed, with the left hand inside and the right hand outside, and the palms are inward close to the chest. Stand up straight and look forward.
Hands palms outward, separate from the front of the face, and keep your wrists and shoulders high. Put your left feet together, straighten your legs, put down your hands, hang down to your sides and look forward.
The right action is the same as the left action, and the direction is opposite.
Matters needing attention
(1) 1 On the shot, Baihui is on the floor, his body is upright, and the lumbar rotation drives his arms to swing forward.
⑵ In the second beat, the movements from imaginary step to front leg straightening and lift heel should be consistent and rounded, and the wrist flexion of the two hooks should be short and slightly hard.
(3) On the third beat, the hands are separated from the chest, the chest is relaxed, the back is straight, the waist is relaxed, and the buttocks are gathered.
(4) In the fourth beat, the left foot is close to the right foot, and the meeting will drive the whole body straight.
5] Intention to stay in the abdomen and vomit lightly? Huh? Sound. The twelfth style of breath returning to yuan
behaviour
When inhaling, lift the anus and abdomen, swing your arms inward to your sides, and rotate your palms outward with your arms, with your palms forward.
Exhale, sink into the abdomen, crouch your legs, close your palms and put them in front of your abdomen.
Do the same action three times. In the third final movement, the hands are folded on the abdomen, including the male left hand and the female right hand.
Functional action
The twelfth type, the breath returns to the yuan. Guanyuan, located above Renmai, is one of the acupoints in Dantian. It is the intersection of the three yin meridians of the foot and ren meridian, and it is also the point of small intestine recruitment, which is called in Chinese medicine? Longevity hole? , has a significant health care effect. Therefore, it is helpful to strengthen middle qi, replenish vitality, nourish viscera and balance yin and yang.
Matters needing attention
(1) concentrate on keeping the gas output to Guanyuan.
⑵ When inhaling, you will go to the top, loosen your waist and close your hips, keep your body upright and relax.
(3) When the two palms recover the essence of the sun and the moon, pay attention to narrowing the width of the air passage to accelerate the air flow.
Gain potential
behaviour
The arms rotate inward, the left and right are separated, the palms are backward, the arms rotate outward, and the palms are forward.
Cross your hands on your abdomen. Male left hand, female right hand.
The red dragon stirs the sea three times from left to right, and then from right to left three times. Swallow three mouthfuls.
Functional action
Modern medicine has proved that saliva contains globulin, mucin, amino acids, starch ether, bacteriolytic ether, immunoglobulin and many trace elements.
Saliva helps to improve glucose metabolism and maintain blood sugar balance.
Matters needing attention
(1) Concentrate on gold, gold and jade.
⑵ When swallowing saliva, gurgling sound (G incarnation) is appropriate.
Qigong health preservation is a physical and mental exercise method that uses specific methods to adjust the physical and mental health of human body, eliminate diseases and prolong life under the guidance of TCM health preservation theory.
It is related to modern scientific preventive medicine, psychosomatic medicine, sports medicine, natural medicine, geriatrics, sports, martial arts and so on. Through self-regulation of thought, breathing and body, it regulates visceral activities and strengthens its own stability mechanism, thus achieving the purpose of eliminating diseases and prolonging life.
Modern? Qigong? Does this word include ancient times? Inhale? 、? A tour guide? 、? Save God? 、? Static work? 、? Pigou? [ 1] 。
? Dynamic work? 、? Internal strength? 、? Working outside? 、? Practice? 、? Meditate? 、? Settle down? 、? Meditate? 、? Sit-in health? 、? self-discipline
Qigong health? 、? Breathe for health? And so on, even some martial arts such as Tai Ji Chuan, as long as they are based on internal skills, belong to the category of Qigong.
Qigong can be divided into two categories: transferring power and static power. The former is also called external work, and the latter is also called internal work.
External work is based on internal work, and static pole can be vivid. Exercise your spirit inside and your muscles outside? Only when you have enough energy will your bones and muscles be strong.
Static work is not static, but? Static outside and dynamic inside? , is a special state of body movement. As Wang Chuanshan said: The still people are still moving, but they must not move. ?
Quiet to nourish the heart, breathing as the main practice method; Exercise is mainly about body building, with limbs as the main exercise method. Whether static or dynamic, it is inseparable from the three basic means of practice, namely, intentional defense, breathing and posture.
Static is yin, dynamic is yang, and both static and dynamic are practiced. Three tones? Therefore, yin and yang are harmonized, and the disease is cured and delayed. As Tao Hongjing said in "Life Extension Record":? Kinetic energy can be static, so do you live forever? .
As can be seen from the above, Qigong is a physical and mental exercise method under the guidance of TCM health preservation theory.
Relaxation and quietness complement each other and conform to nature. There is a close relationship between relaxation and quietness. Full body relaxation can promote quietness, and it will inevitably show full body relaxation after quietness, so the two are complementary.
The so-called relaxation, on the one hand, is the relaxation of the whole body muscles, and this kind of relaxation must master the state of relaxation and perseverance. Lying flat is easier to relax the whole body, but after posing, shake the whole body slightly to achieve the comfort of lying flat.
The maintenance of standing posture and sitting posture requires a certain degree of muscle tension, but it also requires maximum relaxation.
Another aspect of relaxation is the relaxation of consciousness. First of all, relax the muscles of the whole body and let the whole body feel comfortable and relaxed. In addition, it is necessary to eliminate tension and achieve mental relaxation.
The so-called silence means that, relatively speaking, you can breathe in and out of silence and feel carefree. In terms of consciousness, you emphasize that you can enter peace by keeping consciousness and eliminating distractions.
In a word, relaxation is the key to practice. If you master it well, you will get good results soon. If you don't master it properly, you will often make mistakes.
Qigong? Gas? , mainly refers to the true qi (vitality). When you start practicing Qi, you must start from practicing lung qi (breathing qi). The exercise of lung qi adopts different breathing methods because of different methods. Even so, no matter what techniques, most of them require breathing to be leisurely, even, thin, long and slow. A well-trained person breathes two or three times a minute, forming a slow abdominal breathing. The practice of breathing gas must be from shallow to deep.
Qigong keeps a deep health, from fast to slow, and practice step by step. It is not required to form a complete deep and long breath in a short time. When practicing for the first time, you must be induced by your mind. When you practice to a certain extent, you can breathe naturally. The so-called practice: first, eliminate distractions and achieve silence; Second, stay in the abdomen and let the whole body undergo more profound changes. It is difficult for beginners to get rid of distractions quickly. It takes a certain period of practice to gradually reduce distractions and achieve the requirement of quietness.
How to combine the intention and spirit of practice in the process of practice? When you start practicing breathing, you should also keep breathing consciously to help you practice breathing as soon as possible.
After deep and even breathing is formed, pay attention to the ups and downs of the abdomen with breathing. When breathing exercises are very skilled, even if you don't pay attention to breathing, you can naturally reach your abdomen. At this time, you can simply stay in the abdomen. In this way, the two can be closely combined to achieve the unity of God and God, so that the true qi is abundant and the purpose of treating diseases and keeping fit can be achieved.