1. Master the three elements of practicing Qigong: pranayama, pranayama and pranayama.

To practice qigong, we must first work hard on adjusting breath, body and mind.

(1) Adjusting mentality means consciously controlling one's own conscious activities, which is the central link of Qigong exercise. Its basic requirement is purity, eliminating distractions and achieving a state of peace. For beginners, practicing qigong is a big obstacle. Because meditation is related to the effect of practicing Qigong, beginners often long for silence, which is contrary to impatience. The more they practice, the more annoying they get, and the harder it is to be quiet.

Silence means turning thinking into meditation through intentional defense, and then being quiet, happy and carefree. Intention is to focus on a certain part of the body or an activity, or to intend something beneficial to the body. The most commonly used intentional defense method is the intentional defense using breathing combined with Tian Chan.

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. The combination of breathing and staying in the abdomen is called the infiltration of qi in the abdomen. The general methods of gas infiltration into the abdomen are: abdominal breathing, that is, when inhaling, the diaphragm drops and the abdominal pressure increases, so that the lower abdomen bulges, as if gas is inhaled into the abdomen through the lungs; When exhaling, the lower abdomen retracts, as if gas is exhaled from the lower abdomen through the lungs.

(2) pranayama is conscious control of breathing, and its basic requirement is "thin, quiet, even and long", and it gradually becomes silent. In this case, if you survive, if you die.

When you start practicing, you must be natural and do it slowly from sound to silence, from short to deep. It's best to practice the method of "Guan Qi dantian". As for the luck methods of "big Sunday" and "small Sunday", you should learn them step by step after you have certain skills.

Luck refers to taking a long breath, stopping breathing, purposefully drawing air, opening channels and collaterals, purposefully following the wind, and running on Sunday. In ancient times, it was also called "hold your breath", "inhale", "circulate qi" and "luck". If luck attacks the affected area, treating yourself is called "moving qi"; If you are lucky, you will be angry when you go out to treat others, which is called "dividing the gas".

(3) Body regulation is to consciously control the posture and movements of the body. Body regulation is generally divided into "walking, standing, sitting, lying and doing". These five situations must be coordinated with self-regulation and pranayama. The general requirement of body adjustment is undressing, comfortable and natural, and informal.

Ok, stand upright without shaking, pay attention to the road conditions, breathe through the abdomen, exhale and lift the anus, and inhale to relax.

Stand upright, feet parallel to shoulder width, knees slightly bent, trunk straight, chest out and abdomen in, arms half forward, elbows bent, wrists bent like a ball, eyes half closed, staring at the nose, and then pranayama, meaning to stay in the abdomen, such as "standing on the pile three times"

Sit, there are freestyle and cross legs.

Freestyle, choose a chair, stool or bed with appropriate height, sit on the ground with your feet shoulder width apart, put your hands on your back, put your palms together in front of your lower abdomen, look at your nose with your eyes half open, or look at your fingers with your hands folded like Buddha's eyes half open.

Sitting cross-legged, there are single cross-legged, double cross-legged and natural cross-legged. Cross-legged is to put one leg on the other; Cross-legged is to put the right calf on the left calf first, then lift the left calf and put it on the right calf. The two calves are crossed and the soles of the feet are placed on the thighs. Natural cross-legged is that the legs naturally cross into a figure of eight, and both feet are pressed under the thighs. The upper body posture is the same as freestyle. It is feasible to prepare a soft pad for exercise and accept exercise after self-massage when your legs are numb.

Lie down, suitable for people who are weak or insomnia, and you can do this before going to bed. It is best to lie on the right side with your head slightly forward. The lower palm naturally bends in front of the pillow, with the palm up, and the upper palm naturally rests on the thigh, with the palm down, or in the abdomen, with the palm pressing against the abdomen. The leg posture is that the lower part is naturally straight or slightly bent, and the upper knee is bent 120 on the other leg.

Doing has two meanings: one is to take a reasonable posture that is not easy to fatigue according to the nature of work, and to cooperate with abdominal breathing and abdominal breathing. Its spiritual essence is to practice qigong with abdomen all the time; The second is to guide the dynamic techniques of Yin, Tai Chi Chuan and other factions. There are various postures and movements, so scholars should choose one and practice it carefully. In a word, adjusting your body is to adjust your body so that your body can meet the requirements of practicing posture and shape.

2. The essentials of practicing Qigong

(1) 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. Loose, on the one hand, is the relaxation of the whole body muscles. This loose must master the state of looseness 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. Silence refers to relative quietness, experiencing leisure in the aspect of breathing in and out, and in the aspect of consciousness, it emphasizes eliminating distractions through intentional defense, thus achieving silence. In a word, relaxation is the key to practice. If you master it well, you will get good results soon. Improper mastery often leads to problems.

(2) practice your mind and spirit. ]

Qi in qigong mainly refers to true qi (primordial qi). 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 exercise, most of them require breathing to be "calm, even, thin, long and slow". A well-trained person breathes two or three times a minute, forming a slow abdominal breathing. Breathing and inhaling exercises must be practiced gradually from shallow to deep, from fast to slow, and it is not required to form a complete deep 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. 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. Maintain depth and length. After the formation of uniform breathing, 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.

(3) Emotional balance and good mood.

In qigong therapy, we must emphasize emotional balance and happy mood, so as to promote health, eliminate diseases, and feel comfortable and happy after each work.

(4) Step by step, don't rush for success.

In the initial practice, you can't rush for success, and the effect of practice is gradually revealed with the increase of practice time. Although the training method is not very complicated, it needs to be mastered and practiced for a certain period of time.

(5) Training and training should be combined closely.

Training and nourishing at the same time means paying equal attention to training and reasonable rest. Only practicing without paying attention to reasonable rest will be an obstacle to overcoming the disease, so training and rest must be closely combined. Reasonable rest should include: paying attention to proper rest, regular life, optimistic mood, moderate diet and moderate physical activity. These contents should be paid attention to in the whole practice process, even in the whole life.

(6) Fixed achievement method, suitable for working hours.

At present, there are many martial arts circulating all over the country. Some techniques have been widely used in clinic with good results; There are also some methods that are only practiced by individuals, not fully publicized, or rarely used. It is still difficult to determine the effect. Practitioners should choose 1 ~ 2 suitable exercises under the guidance of doctors according to their own illness, physique and daily habits, which is not only easy to master, but also easy to achieve results.

(7) Sum up experience and avoid deviation.

Qigong therapy mainly means that patients master the requirements and methods of practicing exercises themselves and keep exercising. Most of them can't be smooth sailing in exercise, and serious deviations will occur. The most common reasons for this situation are eagerness to achieve success, failure to step by step, excessive breathing, blind pursuit of depth and slowness, or blind pursuit of a certain feeling, which leads to poor breathing, chest tightness and shortness of breath, even respiratory disorder, headache, dizziness, mental tension and so on. The formation of deviation is often from slight to obvious and from light to heavy. When it begins to appear, it is easier to correct, and it takes a short time. If the deviation has been formed, it will be more laborious to correct it. Therefore, at the beginning of practice, we must thoroughly and carefully understand, sum up experience, find shortcomings, correct them in time, and avoid deviations.

3. Precautions for exercise

First of all, we should choose a suitable training place.

A quiet environment is especially important for beginners. To practice outdoors, it is best to choose places with fresh air such as Woods, lawns and flower beds; When practicing indoors, you should also keep the air circulating. The light in the practice area should be dark, which is beneficial to quiet down faster. But whether indoors or outdoors, it is not appropriate to let the wind blow directly on the body, especially to avoid blowing on the back neck and back.

Secondly, get rid of troubles and be happy before work.

The strenuous physical and mental activities should be stopped 20 minutes before the practice, so as to ensure that the muscles of the whole body are relaxed and the mood is calm, which is also conducive to adjusting breathing and keeping calm. Take off your coat before practice and loosen your belt to relax your muscles and breathe freely. If it is horizontal, take off your coat and lie on the bed. Rule out defecation before practice.

Finally, pay attention to the number and time of practice.

Beginners practice once a day, even when they are awake. Practice time 15 ~ 30 minutes; Skilled practitioners can increase the training time many times, each time to 30 ~ 60 minutes. During the practice, life should be regular, nutrition can be appropriately increased in diet, and alcohol and tobacco hobbies can be removed. At the same time, we should pay attention to avoid the interference of seven emotions and maintain emotional stability. Don't stand up after practice. You should first wipe your face with your hands, gently rub your eyes, and then stand up slowly and move your limbs. However, it should be noted that after being hungry, it is not appropriate to practice; You should stop practicing when you have a fever, diarrhea, a bad cold or physical fatigue.