First, calm and natural.
Relaxation and nature are the basic elements and the most basic rules of practice. To master the essentials of acrobatics, we should first start with relaxation, quietness and naturalness. If you don't understand or master relaxation, quietness and naturalness, you can't meet the requirements of practice. Therefore, mastering relaxation, quietness and naturalness is the key to learn and practice health qigong well.
Relaxation refers to the relaxation of spirit and form. Mental relaxation is mainly to relieve psychological and physical tension. Physical relaxation refers to the relaxation of joints, muscles and internal organs, which is traditionally called relaxation. Relaxation in acrobatics not only requires the whole body to be in a relaxed, relaxed and comfortable state, but more importantly, the spirit, consciousness and emotion are relaxed. In the whole training process, relaxation runs through posture, breathing and mind. Quiet means quiet. First of all, you should be quiet in thought and emotion, that is, calm and calm. There are two aspects of stillness: internal stillness and external stillness. External quietness refers to the quietness of the external environment. Inner peace refers to inner peace of mind, thoughts and emotions. In the process of practice, inner peace is the most important. Through relaxed and pleasant benign psychological adjustment, you can get rid of other thoughts and enter a relaxed and quiet state. Nature means keeping your body, breath and mind relaxed and natural. When practicing, relaxation and quietness are carried out on the premise of nature. When the posture, breathing and psychological adjustment of practice conform to nature, the whole body will inevitably reach a state of relaxation and tranquility, and the two complement each other.
Second, follow your heart.
Free will means psychological adjustment, and qi means breathing qi. Fitness qigong is mainly about practicing intention and practicing qi, and the relationship between them is dominated by intention. Training is to get rid of distractions, enter a state of relaxation and tranquility, and achieve harmony through regular psychological adjustment. Practicing Qi mainly refers to exercising the breath. At the beginning of practice, we should generally start from breathing practice and gradually transition from natural breathing to slow, slow, even, thin, deep and long abdominal breathing, so as to achieve the interdependence of heart and interest. Spiritual practice is carried out on the premise of relaxation, quietness and naturalness. Spiritual practice is inseparable from unhappy guidance, and spiritual practice must be accompanied by spirit. The two are interdependent, mutually restrictive and indispensable. The key to free application is to grasp the temperature. We should not unilaterally emphasize guiding the spirit with intention, nor should we unilaterally emphasize following the spirit with intention. Will be gradually formed through gradual practice.
Third, the combination of static and dynamic.
Learning and practicing health qigong must also master the combination of static and dynamic, that is, in the process of learning and practicing health qigong, it is necessary to organically combine static and dynamic to exercise, which is conducive to dredging meridians, harmonizing qi and blood, balancing yin and yang, improving and enhancing the health of practitioners, and will also have obvious rehabilitation effects. The practical experience and clinical practice of health care practitioners in past dynasties have proved that it is too expensive to practice static exercises, which is not conducive to exercising, storing, refining and nourishing the true qi; Only practicing static exercises, not dynamic exercises, is not conducive to dredging meridians, harmonizing qi and blood, affecting the quality of practice and physical recovery. These two exercises can complement each other when combined. Of course, we should choose static work or dynamic work according to personal physical condition, and make a concrete analysis and dialectical choice of work.
Fourth, the combination of training and training.
Learning and practicing Qigong must also be combined with practice and maintenance, and must run through the whole practice process. People generally only know that learning to practice Qigong is just practicing, but they don't know that besides practicing, there is also raising, or raising. The so-called practice refers to the organic combination of physical exercise, breathing exercise and psychological adjustment; Nursing is to achieve a state of relaxation, comfort, soft breathing and sustained intention through fitness qigong exercise. To learn Qigong, we should organically combine "practice" and "practice" to achieve "practice with practice" and "practice with practice". Arrange the time and quantity of practice, grasp the intensity and pay attention to the rhythm of practice. Some people think that the combination of training and recuperation means paying equal attention to training and reasonable rest, that is to say, there should be reasonable rest besides training (regular life, optimistic mood, moderate diet, appropriate physical activity, appropriate rest, etc.). In fact, this is a misunderstanding, which is different from what we call "training". The correct understanding should be to pay attention to "training" in the whole process of practice, rather than taking a rest outside practice. It is very important to grasp this. Of course, if we can "eat reasonably and live regularly", it will also be helpful to improve the training effect and physical and mental health.
Five, mental comfort
To learn and practice Qigong, we must maintain a comfortable spirit, that is to say, we must maintain a pleasant state of mind during practice (including before and after practice) and carry out fitness Qigong exercise in a relaxed, happy and cheerful state of mind. This is also an important aspect that determines whether practitioners can achieve results. People may encounter the interference of "seven emotions" (happiness, anger, worry, thinking, sadness, fear and surprise) and six desires (sex, wealth, fame, profit, gain and loss) in their work, life and work, and may also encounter various unpleasant things such as tension, worry, sadness and anger. How do we handle and treat it? Sun Simiao, a famous doctor and health care practitioner in the Tang Dynasty, said: "Tao is no longer boring, but can be ignored, such as food and clothing, emotions, pros and cons, victory and defeat, twists and turns, gains and losses, which can be guided for many years, but people can't be rash, so they can be gradually eliminated." His last sentence is very good! People can't be free from distractions. The key is how to deal with it, control it, gradually eliminate it, and finally eliminate the interference of these bad distractions.
Scientific research has proved that the conscious thinking activities of the human brain have an important impact on human health and longevity. Benign spirit and conscious thinking activities (that is, relaxed and optimistic mental emotions) can promote the development of the body in the direction of health and longevity, while inferior mental thinking activities (that is, angry, nervous, worried, sad and other unpleasant mental emotions) will cause cerebral cortex dysfunction, lead to visceral dysfunction, and finally appear various diseases. It can be seen that maintaining a positive attitude and optimistic mood can improve the body's autoimmune function and enhance the anti-aging effect.
Sixth, step by step.
Learning and practicing Qigong must be gradual, and mastering this is an important principle for learning and practicing Qigong well. Beginners of Qigong are often prone to two kinds of deviations: first, they are eager to achieve success, pursue effect and effect, practice with high intensity, and practice too much and too hard. As a result, haste makes waste, fail to achieve the expected effect, and even cause deviations. Second, relax and let go. Most people with the latter tendency do not set up correct training objectives, confidence, determination and perseverance, but "fish for three days and dry the net for two days". This kind of lax and tired training can't be practiced well anyway. We must avoid and overcome these two unhealthy tendencies, give full play to subjective initiative and follow the principles and methods of acrobatics step by step. Specifically, in the process of qigong exercise, we should practice seriously and persevere according to the requirements of qigong and our physical condition, and strive to make continuous progress in kung fu and enhance our physique.