You don't own your own body! How do you hope to find the Way and master it?

Buddha

Qigong - this is the common name for the numerous practices of the Chinese tradition of self-development and self-improvement. These include a great variety of various systems, exercises and, of course, entire schools.

The most popular division among the varieties of qigong is the division into hard qigong and qigong for life extension. Of course, this division is very arbitrary, because if you look closely, the boundaries are easily erased and you no longer understand what is where.

When an ordinary Chinese learns that you are practicing qigong, one of the first questions is: " can you break the stone?" Why?

Because people think you are doing hard qigong. Yes, it is hard qigong that is most famous in China among the common people. It is actively promoted, shown as a show in circuses and on the streets.

So what is "hard qigong"? How hard is it really and what is it for? Let's try to figure it out.

The name itself is tough - or ying (?), appeared for two reasons:

• Representatives of this direction train in breaking solid objects, bending iron objects, then they deal with all sorts of hard things.
• Representatives of hard qigong train their body to endure exorbitant loads and external influences, often deadly. Simply put, they make their body "hard" like a stone.

Most of the methods of hard qigong relate to all kinds of hardening. By means of regular external influences, the tissues of the body change their structure and become less susceptible to pain, the effects of piercing and cutting objects. Vivid representatives of hard qigong are the "iron shirt", "diamond finger", "8 pieces of brocade", "Canon of changes in muscles and tendons" complexes.

What was hard qigong used for and where did this tradition come from?

It's all because of the martial arts, which, as you know, are very common in China. It was very important for a warrior to protect himself, vulnerable parts of the body. Make it extremely difficult for a potential opponent to cause harm in a fight.

In addition, thanks to hard qigong, a person actually turned his body into a superweapon. Amazing strength, endurance, strength of joints and bones. All these possibilities were open to those who practice hard qigong. A person could painlessly endure poking with a knife, spear, punches and kicks. Also, an adept of hard qigong could stand like a mountain and with a light touch throw opponents away from him. By the way, this is why hard qigong is often called martial qigong.

However, over time, when there were much fewer fights and conflicts began to be resolved in more humane ways, the need for super-development of one's physical indicators gradually ceased to be so relevant. That is why hard qigong gradually moved into the category of a circus show.

However, there is another side to hard qigong. The word Ying can be translated not only as hard, but also as hard, rough qigong. Why do we need to know these nuances of translation?

The fact is that the very essential part that distinguishes hard qigong from qigong for life extension is its “gross” or bodily orientation. That is, most of the exercises of various hard qigong complexes are focused on improving rather external or, more correctly, superficial parameters of the physical body: strength, endurance, development of muscles, joints, bones, ligaments. While qigong for life extension is focused more on meditation, work with the psyche, internal organs and other complex internal systems. That is, to work with more subtle matters.

Today, numerous complexes of hard qigong are taking on a new life. People are actively engaged in them, not for the sake of achieving supernatural fighting qualities, but for the sake of health and maintaining physical parameters. For example, hard qigong helps maintain flexibility, helps maintain healthy joints, and helps prevent back and spine problems, as well as problems with bones, muscles, and ligaments.

For many people who practice hard qigong, it has become a form of morning exercise.

Due to the high health-improving efficiency, hard qigong complexes have also become popular in Chinese medicine. In some clinics, they are prescribed for almost any problem, because they are usually very simple, have no contraindications, and at the same time help to effectively restore the state of the body in a fairly short time.

Preparing for meditation practice

I wrote that the line between hard qigong and life extension qigong is very thin. Why? Because in fact, hard qigong is the first stage of working with yourself. A strong and enduring physical body, which a practitioner will receive by regularly following the instructions of hard qigong, will not interfere, and will become a faithful assistant in the further practice of meditation.

The same approach can be seen in many other traditions, perhaps the most striking of which is Indian yoga. In Indian yoga, the essence of which was described in his sutras by Patanjali, a well-known Indian practitioner who lived in the 2nd century BC. era, there are various stages that the adept must master. Practice begins with the body: performing asanas. This stage is followed by higher and more complex stages - this is meditation, which leads to the mastery of one's psyche. That is, yoga asanas, so popular today, serve as an initial charge for the body and are not aimed at deep work. That's what meditation is for.

The same is true in qigong. Often with an integrated approach, hard qigong is used to maintain the physical body, strength, endurance and other parameters. Further, the adept masters more complex meditative techniques. But in fact, the sequence of development is not so fundamental. The main thing is how you use the acquired skills and knowledge further. Understand what is basic and what is secondary, preparatory in your practice.

This does not mean that meditation cannot be mastered without hard qigong, of course not. However, if you use meditative practice in conjunction with hard qigong, this will bring brighter results. The body will not suffer from a lack of attention, while you will be busy developing your psyche in meditation practices.

Varieties of dynamic hard qigong

There are a huge number of varieties of complexes that can be attributed to hard qigong. Their common characteristic is that they are all made up of dynamic exercises and are therefore often referred to as dynamic qigong as well. The most famous of them are: Yi Ding Ding, Wu Qin Xi (Five Animal Games) and Ba Duan Ting (8 pieces of brocade).

And ding ding is the canon of muscle and tendon change. The complex, the author of which is the legendary founder of Chan Buddhism Bodhidharma, an Indian prince and monk who lived and preached in China for some time. Bodhidharma stopped near the Shaolin Monastery and spent 9 years on one of the local mountains in a cave in continuous meditation facing the wall. It is believed that after Bodhidharma finished his meditation, his body, muscles and ligaments were so weakened that he could not even stand up. And it was the practice of Yi Ding Ding that helped him quickly restore his physical condition and breathe life into himself. According to legend, the great ascetic, having descended from the mountain, discovered that the local Buddhist monks did not pay attention to the physical body at all, they called it the "Smelly Bag of Bones" and devoted all their time to reading sacred texts and meditation. At the same time, the body simply could not stand it, the monks often fell ill and died early. Due to the weakness of the body, the quality of meditation was also very low, the monks could not meditate for a long time and, as a result, simply did not have time to get the fruits of their practice. Then Bodhidharma explained the importance of taking care of the body and taught the monks the I Ding Ding complex, a kind of hard qigong, to maintain the body. It is believed that it was from this complex that some types of martial arts were subsequently born, for which Shaolin Monastery is famous to this day.

8 pieces of brocade

This is one of the legendary varieties of dynamic hard qigong. This complex originated from the legendary Yi ding ding complex, through simplification and further processing. Simplification, however, did not lead to a decrease in efficiency, but on the contrary, it allowed a much larger number of people to master this complex and take it into service.

Just like its famous ancestor, "8 pieces of brocade" and the principles by which it works, is the basis for many types of martial arts. But of course, first of all, it has a healing and restorative character.

The name "8 pieces of brocade" or "Ba Duan Tin", is called so because it consists of 8 exercises. Brocade is a type of rare and expensive fabric, thus emphasizing the value of these exercises. And finally why fabric? This is a reference to the tissues of the human body. Thus, "Ba Duan Tin" is eight valuable exercises for the development of body tissues.

Implementation methods. There are three types of this complex: lying, sitting and standing. The need for these varieties is associated with a different state in which a person may be starting to practice. Remember the story of Bodhidharma? After his long practice, he was so weak that he could only lie down. Then, by doing the exercises in the lying position, he learned to sit, continued to do them while sitting, and finally got up.

The Legend of Marshal Yue Fei

Marshal Yue Fei was one of Bodhidharma's disciples. After the death of the great mentor, he was appointed to lead the fighting in one of the outlying provinces. His army was strong, but the enemy dug in in the walled city. Among other things, the city was warned in advance and ready for a long siege.

Yue Fei's army is encamped outside the city walls. After some time, the morale of the soldiers began to fall and diseases settled in the camp. Yue Fei saw this and realized that if the enemy opened the gate, they would easily defeat his army. Something had to be done immediately. And then he decided to teach his soldiers the knowledge received from Bodhidharma.

Since most of the army were simple peasants, but at the same time it was necessary to quickly help them get into shape, Yue Fei revised and simplified the complex system of "I Ding Ding" to 8 exercises. He chose the most important, only the most effective exercises and taught them to his soldiers. This was the "8 pieces of brocade" complex. His task was simple - to make the bodies of the soldiers strong, strong, hardy, to raise morale. And that all this happens in the shortest possible time.

The soldiers got stronger in a matter of weeks and the diseases left their bodies. When the enemy finally opened the gate and went out to fight, Yue Fei's army easily defeated them.

Tendon practices of the world: analogues of hard qigong

In most serious systems of self-development and self-improvement, one can find approximate analogues of tendon Chinese practices. Above, I already wrote about Indian hatha yoga, but it is not the only one. In the process of self-examination, practitioners all over the world sooner or later "created" such practices. After all, the body works everywhere and always according to the same laws. So, for example, the Indians had practices that were later restored or, more precisely, revived by the anthropologist and writer Carlos Castaneda. He called this practice Tensegrity. In many cultures tendon dynamic practices have gradually lost their meaning and turned into a kind of ritual dances. So, for example, it happened in Southeast Asia, partly in India.

8 pieces of brocade: three aspects

When studying the complex of 8 pieces of brocade, its phased development takes place. At Wu Dao Pai we divide it into three stages: body, body+breath, breath+attention. I remind you that attention is the very energy, for those who are interested in this particular aspect in the complex.

There are also a lot of options for this complex in China. At the Wu Dao Pai school, its deep aspects are studied: the influence of individual exercises on specific organs, emotions, body tissues, work with breathing and, of course, safety precautions.

At the same time, a seemingly simple complex really gives the practitioner a whole bunch of useful skills: endurance and physical strength - this is true for athletes. Strong joints, flexible ligaments, healthy muscles of the back and the whole body - for everyone who is interested in maintaining health. A beautiful body, dexterity, mobility - probably everyone without exception.

CHAPTER 1

Brocade fabric was woven from silk threads of various colors, and therefore people in the old days likened the healing movements they found to a beautiful, sparkling, multi-colored brocade. And since the wellness movements consist of eight cycles, they began to be called the "Eight Cuts of Brocade". These words also have the meaning that health-improving exercises are, in essence, simple, but their result is obvious and wonderful.

The history of the "Eight cuts of brocade" goes back to antiquity. The movements used in this complex are divided into actions in a sitting position and actions in a standing position. In this case, we will focus on the "Eight pieces of brocade" in a sitting position. A feature of this complex is that the main attention is paid to massaging movements.

1. BODY POSITION

Exercises "Eight cuts of brocade" (sitting), which is often also called "brocade on the floor", can be practiced while sitting on a bed, on a chair, and also lying down. Thus, you can choose any method, depending on the place, time of year, human condition.

However, it is advisable to do both a sitting massage and a lying massage in the most naked form (the upper half of the body, arms and legs are freed from clothing in any case).

Massage in clothes does not give an effect as such.

Exposure has a hardening effect, and if hardening becomes your habit, hardening should be continued constantly: both in spring and summer, and in autumn and winter. With good health in cold weather, all the more so should you continue to massage in the nude. In this case, the healing effect is provided not only by the massage itself, but to some extent also due to air baths.

As for those people who cannot tolerate the irritating effects of cold due to insufficient hardening or unsatisfactory well-being, they can massage right in bed. It goes without saying that in this case, some movements become impossible or difficult to perform (for example, foot massage, thigh massage, etc.).

However, there is no big trouble in this: to one degree or another, the healing effect still manifests itself. The question: how to practice - sitting or lying down - is decided individually depending on the state of health: violence against oneself is unacceptable here. Otherwise, everything can end with a cold, that is, not strengthening health, but, on the contrary, weakening it.

With a lying massage, head massage is performed lying on your back face up, raising your head. Foot massage is done after getting out of bed and getting dressed - sitting. Massage of the lower back is done, lying on its side, kneading it with one or the other hand alternately.

2. HEALTH

Having taken a comfortable position in a sitting position or lying on your back, all extraneous thoughts are expelled from the head. The ears do not hear any sounds around, the eyes do not look at anything. Bringing the consciousness to a calm state, one achieves the unity of consciousness and will.

Attention is concentrated in the navel.

Concentrating attention in the navel area means thinking only about it and nothing else. The navel is located in the center of the abdomen, while the abdomen is the place of concentration of various internal organs, so the concentration of the will in the abdomen gives an extremely great effect.

3. BREATHING

After the proper position of the body is taken and the mental forces are put in order, take a few deep breaths and exhalations. It should be natural breathing - belly breathing.

Belly breathing is basically of two types. One of them is that the stomach is pulled in, while expanding the chest, and therefore this method of breathing is called "reverse abdominal breathing." The second way is to stick out the stomach while inhaling, narrowing the chest at the same time, and retract it while exhaling. This breathing is called natural abdominal breathing. Either of these two types of breathing can be used, but for beginners it is best to use natural abdominal breathing. Reverse abdominal breathing is quite rare, but if a person is in good health and wants to use both types of breathing, this is also quite acceptable. (If the exercises are performed regularly, then you can start them with reverse abdominal breathing, and then move on to natural abdominal breathing.

Or: this time breathe in natural abdominal breathing, and the next time - reverse. Either of these two approaches to breathing can be followed.)

During breathing, inhalation is carried out through the nose. Simultaneously with inhalation, the tip of the tongue is applied to the palate (as when pronouncing the English sound "ar"). On exhalation, which is made through the mouth, the tongue straightens. In a similar way, 8-9 identical breaths are taken (here and below, one breath means an inhalation and the exhalation following it).

Breathe evenly, slowly and smoothly. Attention, balance and calmness are needed. Exhalation and inhalation should be long; breathe naturally, easily and joyfully.

If you are starting the exercises for the first time, then at first 3-5 breaths will be enough. Then the number of breaths is increased as much as possible. If you want to increase the number of exercises, then every day you can add three exercises. In daily exercises, the number of breaths can be increased to 80.

Increasing the load, however, one should remember the law of gradualness, based on the individual state of health. Weak and sickly people should be especially careful. If you do not follow the above, then the sharp wave-like movements of the diaphragm during breathing can lead to injury to the internal organs.

During breathing exercises, the air in the room should be clean and fresh. In the event that the room cannot be ventilated for any reason, deep breathing can be left aside and proceed directly and directly to the exercises of the Eight Brocade Cuts complex. Having finished these exercises, you can, having dressed, go somewhere else where the air is clean, in order to do breathing exercises there.

After you finish the breathing exercises and start sitting or lying down to perform the exercises of the "Eight cuts of brocade" complex, it will be enough if you keep the same breath as you always breathe throughout the entire time of doing the exercises. During exercise, you do not need to specifically focus on breathing.

4. MASSAGE MOVEMENTS

After a deep breath, they proceed to the implementation of the complex "Eight cuts of brocade". In order to make the explanation of the exercises of the complex more understandable, the exercises are divided into eight cycles. In fact, they can be performed in any order. The main thing is that the exercises are performed correctly and that the performer clearly understands their meaning. A break between cycles is also quite acceptable (for example, in order to get out of bed, get dressed, etc.).

The direction of massaging movements is from top to bottom, from head to feet.

The usual sequence of exercises is as follows: deep breathing, hand massage, forearm and shoulder massage, head massage, eye massage, nose massage (simultaneously - tapping teeth, "dry rinsing" of the mouth), "sky drum", rotation of the eyeballs, chest massage, massage belly massage, lower back massage, leg massage, foot massage and six cycles of wellness movements while standing.

With this sequence, the massage starts from the head and goes towards the legs. Once you get used to this sequence, you will follow it automatically and completely unconsciously.

People who are accustomed to daily foot washing are advised to massage their feet immediately after washing, as in this case the healing effect is increased.

For each of the exercises described, recommendations are given regarding the number of repetitions, but, as many years of practice shows, each person can decide for himself, based on his well-being and specific circumstances, how many times he will perform this or that exercise. Whether the number of repetitions will be small or the same massaging movement will be performed many times, the main thing is that at the end you experience a pleasant feeling of comfort, "muscle joy" throughout your body. This sensation serves as a criterion for the number of repetitions.

The effort to be applied during massage depends on the physical constitution of the person. For example, thin people with a weak build can put a little effort, and full people, like people with a strong build (especially with developed muscles), can put more effort into the massaging movement. If at the end of the massage you will have a good mood and a feeling of lightness in the whole body, then this means that the effort that you applied during the massage was chosen correctly.

In fact, if the force is too small, it simply will not be felt, and if it is too strong, then eventually the skin can be damaged.

In order to massage daily, you need to wash your face and hands every night before going to bed, all skin should be constantly kept clean. Otherwise, sebaceous secretions, accumulating on the skin, will prevent effective massage. If the hands and body are sweaty, then before starting the massage, the sweat should be removed with a towel.

If people who are accustomed to dousing with cold water will massage immediately after the water procedure, the effectiveness of the massage increases. On the other hand, since a person sweats to some extent during the massage, it is not recommended to douse with cold water immediately after the massage.

Cycle 1. "Dry bathing" (body massage with hands)

In order to make the execution of 1 cycle easier, it is conditionally divided into 8 more subcycles. The actions included in the 1st cycle stimulate blood circulation, normalize blood circulation in arteries and veins, give flexibility to the joints of the arms and legs, and contribute to the good functioning of the stomach and intestines. The implementation of the actions that make up the 1st cycle leads to a clear improvement in well-being and a cheerful mood.

1. "HAND WASHING" (MASSAGE OF HAND)

Putting the palms together, rub them against each other until warmth appears. Then with the left hand firmly cover the back of the right hand and rub it with force.

Then rub the left hand in the same way with the right hand. The hands are massaged alternately several dozen times (1 massage of the left and 1 massage of the right hands are counted at a time) (Fig. 1).

Chinese medicine teaches that there are 3 Yang energy channels from the arms to the head, and 3 Yin energy channels from the chest to the arms. Therefore, massage "dry bathing" first of all begins with the hands. Rubbing the hands allows you to harmonize the vitality, give vitality and mobility to ten fingers, stimulates blood flow in the blood vessels, which creates better conditions for the subsequent massage.

2. MASSAGE OF FOREARMS AND SHOULDERS

With the palm of the right hand, tightly grasp the wrist of the left hand and rub the inside of the arm with effort, rising to the shoulder. Then, turning the hand, it is rubbed from the outside towards the wrist. This massaging movement "up and down" is repeated several dozen times (Fig. 2, 3).

2

After that, the right hand is massaged in the same way (one "up and down" movement is counted for 1 time; the right hand is also massaged several dozen times).

3

The arm and shoulder are the location of three important joints. Important blood vessels also lie here, and therefore even a slight deterioration in the condition in this part of the body immediately affects the vital activity of the whole organism. The effect of this massage is to improve the function of the joints, preventing the development of inflammatory processes in them. Massage activates blood flow, preventing and relieving numbness in the shoulders.

This massage is especially good for those people who suffer from pain in the hands during the cold season. The number of massage repetitions can be from several times to several tens and hundreds of times. The therapeutic effect of this massage is very significant.

3. "HEAD WASHING" (HEAD MASSAGE)

The palms of both hands are applied to the forehead and lead down to the chin with little friction. Then the hands are placed in the back of the head above the ears and massage the head towards the crown, after which the hands are again returned to the forehead. The described sequence of actions is considered for 1 time. In total, this massage is repeated several dozen times (Fig. 4, 5).

4

After that, nails or fingertips easily and evenly knead the entire head (that part of it that corresponds to the hairline).

5

Then the head is massaged with the thumbs of both hands, starting from the temples and moving up. Having reached the crown of the head, all 5 fingers are involved and massaged in the opposite direction - down. Having reached the back of the neck, consider that the massage was performed 1 time. Performing this massage (several dozen times) helps to lower blood pressure. At high pressure, the number of massage repetitions can be increased up to 30 - 70 times (Fig. 6, 7, 8).

6

The head controls the body. Chinese medicine believes that in places where the Yang energy meridians converge, "100 pulses beat", which must be especially protected. Massage "washing the head" increases the power of Yang, harmonizes the "100 pulses", does not allow the vitality to weaken. Therefore, people who practice this massage, even in old age, have a good complexion and do not develop wrinkles.

7

The hair follicles (follicles) located at the base of the hair are connected with the endings of blood vessels, so even lightly massaging the hair can not only improve blood circulation in the vessels located on the head, but also counteract such a phenomenon as a rush of blood to the head, which helps prevent hemorrhages in the brain. Such a massage also makes it possible to overcome the symptoms of anemia of the brain, etc. Massage of the hair directly activates their physiological function, and if performed regularly, even hair regeneration is possible.

8

4. "EYE WASHING" (EYE MASSAGE)

Both hands are clenched into fists without tension, the thumbs are bent and their knuckles are massaged several dozen times over the upper eyelid of the corresponding eye (Fig. 9).

9

Then, pressing the thumbs to the temples, rotate the eyeballs 10 times in one direction and the other. At the end, grasping the area between the eyebrows with the thumb and forefinger of the right hand, this place is pulled several times. At the same time, the back of the head is stroked with the left hand from the edge of the hair to the back of the head. After changing hands, the same actions are repeated several dozen times (Fig. 10).

10

Chinese medicine believes that there is a connection between the eyes and the 5 internal organs. This explains, for example, the fact that many people with diseased kidneys have cloudy pupils in their eyes.

Eye massage contributes to the normal circulation of vitality in the eye area, maintains a good tone of the eye muscles, as a result of which people who constantly practice such massage do not experience sagging eyelids even in old age. In addition, massage to a certain extent helps to prevent farsightedness and myopia.

In the temporal region there is a very large number of capillary blood vessels. Massage of this area activates the flow of vital energy in the energy channels and increases the body's resistance to cold wind and frost.

After this massage, the mood especially improves: it helps to relieve headaches and dizziness.

Pulling the area between the eyebrows helps to remove the "exhausting fire" (reddening of the whites of the eyes from a rush of blood), prevents eye diseases.

5. "WASHING THE NOSE" (MASSAGE OF THE NOSE)

The thumbs of both hands are slightly bent, the remaining fingers are clenched into a fist without tension. With the knuckles of the thumbs up and down, the nose is massaged with effort on both sides. When moving up, the knuckles of the thumbs are brought to the eyes, when moving down - to the nostrils. The movement of the hand up and the subsequent movement down is counted as 1 time. Massage is performed 10 times. In winter or during a sudden cold snap, the number of massaging movements can be increased up to 30 times. Massaging movements up and down can be done with both hands both synchronously and alternately, i.e. one hand is down, the other is up and vice versa.

11

Massage improves blood circulation in the sinuses, keeps them at a normal temperature, and therefore the inhaled air warms up well, without causing irritation of the lungs with cold. It naturally eliminates coughs and prevents colds. People who practice this massage testify that it is effective in preventing colds.

6. "WASHING THE BREAST" (MASSAGE OF THE BREAST)

First, the palm of the right hand is pressed against the right upper chest (fingers pointing down) and with effort they lead the hand to the groin area, making a massaging movement. Then, from the top of the chest on the left to the groin area, the left hand is carried out in the same way with effort. So, alternating the right and left hands, the described massaging movement with each hand is performed more than 10 times (Fig. 12, 13).

12

When performing this massage in the supine position, the massaging movement with the right hand can be performed from the left breast, and the movement with the left hand from the right breast. The fingers in this case are directed upwards. The movement of the right hand together with the movement of the left hand is counted in total for 1 time. Massage is repeated 10 or more times.

13

7. "FOOT WASH" ​​(FOOT MASSAGE)

With both hands, they tightly clasp the upper part of the thighs at the groin and with an effort lead the hands down to the ankle, after which they again return the hands to their original position. Such a massage is performed more than 10 times (massaging movement up and down is considered for 1 time (Fig. 14).

14

If you feel uncomfortable with this type of massage, the massage can be performed in 2 stages: thigh massage and lower leg massage.

The legs are the support of the body. There are 3 joints on the legs and 3 Yang energy channels and 3 Yin energy channels pass through. Foot massage improves flexion-extension of the joints, strengthens the leg muscles, helps prevent leg diseases, and eliminates walking disorders.

8. KNEE WASHING (KNEE MASSAGE)

The palms of both hands are pressed tightly to the knees and both hands simultaneously make rotational movements, first outward, then inward (more than 10 times) (Fig. 15).

15

If the knees are damaged, then instead of rotational movements, you can simultaneously knead with both hands, first the left, then the right knee (more than 10 times).

If you make an effort when performing this massage, then it gives a great effect.

In the process of human life, the knee joints have the greatest load due to the pressure on them of the entire body weight. In addition, there is a large amount of striated muscle, cartilage and connective tissue in the area of ​​​​the joints, and since the distribution of blood vessels in this area is relatively small, the knees are the most sensitive part of the body to moisture and cold, they are easily tired and prone to damage. Systematic massage of the left and right knees allows you to raise the temperature in the knee joints and eliminate the adverse effects of piercing wind and frost, as well as give elasticity to the muscles and flexibility of the bones, enhance the flexion-extensor function of the joints, and helps prevent such a difficult-to-treat disease as joint inflammation .

Cycle 2. "Beat the heavenly drum" (massage that causes sound resonance in the ears)

The palms of both hands are firmly pressed against the auricles. The index, middle and ring fingers of both hands more than 10 times are lightly tapped on the back of the head (in the region of the cerebellum).

16

After that, holding the ear holes with the palms and fixing the fingers motionless on the back of the head, they sharply take their hands away from the ears. This is done more than 10 times, making the ears "sound" (sh. 16, 17).

17

At the end of the massage, the ear holes are plugged with middle or index fingers and, turning the fingers in the ears 3 times, they are sharply removed. The execution of the described sequence of actions is considered for 1 time. Massage is performed 3 to 5 times (sh. 18, 19).

18

Under the occipital bone runs 12 Yang energy channels. In addition, the cerebellum is also located here. Therefore, light tapping in this place contributes to the complete cleansing of the brain and enhances memory. The effect of this massage is especially noticeable when performed in the morning or when you feel tired.

19

In the ears there are nerve endings of the vestibular apparatus, etc., which go directly to the brain. Therefore, the vibration of the tympanic membrane due to the plugging-opening of the ear openings sharpens hearing and helps prevent ear diseases.

Cycle 3. "Rotate the eyes" (circular movements of the eyeballs)

Having taken the desired posture in a sitting position, they concentrate.

Both eyeballs are rotated 3-6 times to the left, after which they look forward for some time. Then 5-6 times the eyeballs are rotated to the right, after which they look forward again.

At first glance, it may seem that this method of massage is extremely simple, so that there may even be doubts about its great effectiveness. However, as experience shows, the methodical performance of this massage twice a day - in the morning and in the evening, provided that it is performed for a long time, beyond expectation, gives a very good effect.

Cycle 4. "Clicking teeth" (tapping teeth against each other)

First, let go of emotions and focus. Slightly squeeze the mouth, after which the teeth of the upper and lower rows are connected about 30 times, as when biting.

Teeth are bone endings, they are. not only directly related to bones and muscles, but also have a close relationship with the stomach, intestines, kidneys, liver and other internal organs.

Therefore, the constant performance of "dental massage" gives the teeth strength, stimulates the digestive apparatus.

Cycle 5. "Dry rinse"

Closing the mouth and connecting the teeth, rinsing movements are made with the cheeks and tongue, as if there were water in the mouth.

The mouth is "rinsed" more than 30 times.

During the "rinse" in the mouth, saliva is abundantly secreted. When the mouth is completely filled with saliva, it is slowly swallowed in three steps.

For those who do this massage for the first time, copious salivation may not occur, but after you perform this massage for some long time, the amount of saliva secreted by itself will increase.

By causing a large amount of saliva to flow into the mouth, this massage mainly promotes digestion.

The latest research in physiology confirms that saliva decomposes poisons, promoting immunity and digestion.

The ancient Chinese believed that saliva plays an extremely important role in the body. It makes a lot of sense that when creating hieroglyphic writing, the hieroglyph "to be alive" was formed from the elements "water-on-tongue".

Cycle 6. "Rubbing the lower back" (massage of the lower back)

Both hands are warmed by friction against one another and, pressing them to the lower back, they rub it with effort. The rubbed area is limited from below by the coccyx, from above - by that place, having reached which the arm no longer bends more strongly.

The movement of the hand up and down is counted as 1 time. In total, such a massage is performed about 30 times (Fig. 20).

20

The lumbar region is enmeshed in a dense network of energy channels. The kidneys are also located here, so warmth is desirable for this area of ​​the body, cold is contraindicated. Due to the friction of the lower back with the hands, heat is generated. Such a massage not only warms the lower back, but also improves the activity of the kidneys, promotes a good, non-stagnant circulation of energy in the channels. Prolonged use of this massage helps to prevent the occurrence of pain in the lower back and avoid its curvature in old age. People suffering from back pain can perform this massage hundreds of times until sweat appears, in which case the therapeutic effect of the massage is increased.

Cycle 7. Massage of the abdomen

For people suffering from intestinal disorders and chronic gastrointestinal diseases, abdominal massage may be recommended.

MEN'S BEDOMINAL MASSAGE:

The left hand is placed on the lower back or on the upper thigh. (In the case of a lying massage, the location of the hand is not specifically specified.)

With the right hand, the stomach is massaged from the bottom of the spoon (on the left) and moving to the bottom of the abdomen under the navel, after which the hand is again returned to the starting point of the massage. This action counts as 1 time. It is performed a total of 30 times. Then the right hand is placed on the lower back or on the upper thigh and the abdomen of the left hand is massaged. Massage with the left hand is performed in the same way as with the right hand (Fig. 21, 22).

21

Massage of the abdomen should be done with little effort. Since the massage of the abdomen takes quite a long time, people whose stomach and intestines are in order may not perform the massage, or limit its performance to 5-6 times.

22

The work of the intestine is always done in the same direction: from top to bottom. However, the intestines themselves rotate in the abdominal cavity in a variety of directions. Therefore, in order to massage the intestines, 30 massaging movements with the left hand and 30 massaging movements with the right hand are enough.

If you perform abdominal massage for some rather long period of time, then this allows not only to improve the function of digestion, but also gives a therapeutic effect in various diseases of the stomach and intestines. This effect is explained by the fact that when massaging the chest and abdomen, the internal organs gradually rise and fall due to pressure from the outside, which increases the activity of the stomach and intestines, improves the activity of other organs and body systems, and activates the metabolism. Strengthening the functions of internal organs due to this massage allows you to gradually eliminate the focus of the disease and achieve healing in a natural way.

WOMEN'S WAY TO MASSAGE THE STOMACH:

Due to the physiological characteristics of the female body, the female method of abdominal massage has its own differences.

The hands are warmed by friction against one another, the left hand is applied to the lower back (the thumb is facing forward, the remaining four fingers are facing back). With the right hand, a circular massaging movement is made, starting from the spoon in the left-down direction. Such a movement is counted as 1 time. This movement is performed several dozen times.

Then the right hand is placed on the lower back, and the palm of the left hand makes circular massaging movements from the navel in the right-down direction. Bringing the hand to the lower abdomen (to the edge of the pubic bone), it is returned to the starting point. Such a massaging movement is performed several dozen times.

The right hand massage and the left hand massage are different. With the right hand, the area between the navel and the spoon is massaged, the circular massaging movement goes in the left-down direction, while the ash between the navel and the pubis is massaged in the right-down direction with the right hand. Performing this massage for a rather long period of time helps to strengthen the internal organs and normalizes the regulation.

Cycle 8. "Rubbing the bottom of the mogi" (sole massage)

After the hands are warmed by friction against one another, they massage the soles of the feet more than 80 times (Fig. 23).

23

(When it says "sole" here, it first of all means that area on the sole that, in people who do not suffer from flat feet, does not come into contact with the ground (floor) when walking. (A kind of notch along the sole, on the left leg - on the right, on the right - on the left. - Note. translator.) From the sole begins a small yin energy channel associated with the kidneys, which reaches the upper chest. The sole is the place where the "dirty" energy - Qi - descends, therefore, by massaging the foot with an excessive rush of blood to the kidneys, you can cause its outflow and direct the movement of the "dirty" energy down, which activates the liver and improves vision. If the sole massage is performed immediately after washing the feet, its effectiveness increases.

Notes:

The three energy channels of Yang... originate from the fingers and, passing along the back of the arm and above the elbow, rise to the shoulder.

Three energy channels of Yin... start from the fingers, pass through the palm and rise to the shoulder.

Twelve energy channels (meridians) ... connect various parts of the human body, run in the longitudinal and transverse directions.

The Qigong exercise complex "Eight pieces of brocade" was compiled more than two thousand years ago by a Chinese commander who sought to develop an ideal system for the comprehensive training of soldiers. It was necessary to create a program that would keep the soldiers in good physical shape, ensure their high fighting spirit, readiness to join the battle at any moment.
The technique developed by the commander turned out to be so effective that it was immediately adopted by the ancient Taoists. They began to use it to train Shaolin martial artists, but in a tougher version.

"8 pieces of brocade" - a description of a set of video exercises for beginners.

The Qigong complex "Eight pieces of brocade" exists in two versions. For morning and evening hours, the option is more suitable when all exercises are performed in a sitting position. This option will be an excellent solution immediately after waking up, in order to recharge your batteries and get a charge of vivacity for the whole day. In the sitting version, more calm and relaxed exercises that tone the muscles and also awaken the thought processes.

"Ba duan jin or 8 pieces of brocade" in a standing position is more dynamic, but does not require any physical effort, so it is suitable for people of all ages. The video "Qigong: Eight pieces of brocade" perfectly illustrates all the basic exercises that will take you a little time and give you a boost of energy for the whole day. It will be enough to perform this course several times a week, so that results will soon become noticeable. You will become more energetic and active throughout the day, and your health will improve.

Video of the exercise "Qigong: 8 pieces of brocade":

Ba duan jin - just look and do.

In order not to be distracted by any external factors while watching, there is a special principle of ba duan jin - just look and do.
Align your breathing, focus on the sensations of your body, turn on the video and repeat the exercises. It is not necessary to follow all movements exactly, most importantly, pay attention to the main parts of the body that are emphasized in a separate exercise. All exercises will take you about fifteen minutes, which is undoubtedly worth spending on your health.

4-11-2018, 09:25

Exercises 8 pieces of brocade. Ba Duan Jing|2018-11/1541312211_2_ba_dua_czin.jpg

Description

The complex consists of eight relatively simple exercises. They are great for warming up as they combine breathing and stretching. For many people, the Eight Piece Brocade provides a complete maintenance regimen.

1. First piece: Holding up the sky with interlaced fingers - "Raising the sky with both hands, think of three heaters."
2. The second piece: Stretching the bow in both directions - "Shoot the bow at the eagle right and left."
3. Third piece: Regulating the spleen and stomach by raising one hand "Raising one hand, regulate the spleen and stomach meridians."
4. Fourth piece: Turning the head and looking back over the shoulder - "Looking back - five weaknesses and seven injuries disappear."
5. Fifth piece: Shaking the Head and Buttocks to Extinguish the Heart Fire - "Wag the head, wag the tail - eliminate the hot temper."
6. The sixth piece: Grasping the Toes with Both Hands to Strengthen the Kidneys - "Hugging the legs with both hands - strengthening the kidneys."
7. Seventh piece: Clenching Fists and Practicing Ferocious Gaze - "Strike with a full fist with a fierce gaze, increasing force energy."
8. Eighth piece: Raising and Lowering the Heels to Shake the Body and Cure All Diseases - "Press on the coccyx - a hundred diseases will disappear."

The first piece is "Holding up the sky with entwined fingers"

In ancient times, in order to make it easier to remember the exercises and keep the essence secret from the uninitiated, the masters composed verses for each exercise of this complex. They contain the essence, they can be used to understand the nuances of their implementation.

Here are the verses for the first exercise:

Raising the sky with both hands, think of the three heaters.

Execution (simple version)

1. Stand up straight, heels together, toes apart. You can slightly space the feet, keeping their position relative to each other. The toes should grab the ground, so that the arches of the feet are slightly raised. The arms hang naturally along the body. Place the tip of the tongue on the palate behind the upper teeth and leave it there for the duration of the exercises.
2. Calm your mind and even out the rhythm of your breathing. Breathe through your nose. During the exercise, also look forward in front of you and relax your joints as much as possible.
3. Place your hands in front of your stomach, just below your navel, with open palms facing up. The fingers should be pointed at each other, and there should be a small distance between them (a few centimeters).
4. Slowly raise your arms up, bending your elbows. Keep your palms close in front of you, turned up until they reach chest level.
5. At upper chest level, turn your palms down and keep turning them away from you and up until they turn up again as you continue to push your arms over your head. When you fully raise your arms, interlace your fingers above your head. The palms are turned up, as if you are "supporting the sky." Continue to press upward with interlaced fingers.
6. When you begin to raise your arms, start inhaling and at the same time rise on your toes, continuing to look forward.
7. As you exhale, slowly lower your arms through the sides, to the sides. Concentrate on your fingertips as you lower your hands. The palms should be directed away from you, and at the end down.
8. Feel or imagine the qi running to your fingertips, making them lighter and tingling. Bring your hands together again in front of you, as described in step 3 above, and repeat the exercise.
9. Repeat the exercise eight times in one session.

Discussion

Holding Heaven with interlaced fingers helps relieve fatigue, increase lung capacity, strengthen the muscles of the back and lower back, and improve the sense of balance. It also has a general mobilizing effect on the muscles and internal organs of the whole body.

You should also pay attention to the fact that the tongue is raised to the palate. This is an important part of all Taoist practices and has been a secret for a long time. Raising the tongue, we connect the Control and Functional channels of the body together, closing the Microcosmic orbit.

Although this set of exercises does not begin with calming meditation, it is necessary that your mind be stilled so that the subtle sensations that arise in the body during the exercises are not drowned out by erratic thoughts.

This piece of brocade is for Xianzao (Triple Heater). By raising your arms above your head, you stretch the muscles of your torso, when you lower your arms, the muscles soften and relax, allowing the qi to flow freely. By repeating the movement, you regulate the circulation of qi in xianzao. When the organs are relaxed, qi will be able to circulate freely in them. It is believed that qi disorders in sanjiao are the main cause of qi disorders in many organs. If the qi in sanjiao is adjusted, the disease will disappear, so this exercise is good for the whole body.

When you do this exercise, you lift your heels off the ground. This helps you develop Yi pushing up, which guides the qi sanjiao up and down.

Raising your hands up, you concentrate the inner strength in the palms, where all hand meridians begin.

This is the hidden essence of the phrase: "Raising the sky with both hands." The ancients believed that the sky is infinity. To raise the sky means to raise an immense heavy thing.

Fulfillment (Buddhist version)

1. The differences between the Buddhist version and the one already described are that the hands need to be raised up through the sides. The palms should also be open and look up.
2. Raise your hands up until they meet and interlace your fingers. Hold your breath and turn your interlaced palms up.
3. Slowly rise up on your toes, at the same time raise your clasped hands as high as possible, pushing the sky so that the muscles and tendons are well stretched. Imagine that you are lifting a heavy thing. All this must be done in a relaxed state.
4. During a pause that lasts at least six seconds (enough time to penetrate the meridian completely), move your attention along the meridian of the three heaters, which starts at the nail of the ring finger, goes along the top of the hand, forearm, shoulder and neck to the ear, then around the ear and ends at the end of the eyebrow. Meridian pairs with its counterpart and runs through two arms.
5. Slowly lower your hands palms up on your head without disengaging your fingers, lower yourself to a full foot. Do this in a relaxed and exhaling way.
6. When the heels touch the floor, lift the first and second toes as high as possible, mentally straining the front of the legs and stomach. Hold your breath.
7. Lower your toes and as you inhale, rise again on your toes, raising your hands up.
8. Repeat the cycle of raising and lowering your hands 3 times, and every other time lower your hands on your head with your palms up or down.
9. Raising your hands for the last time with your palms up, lower them through the sides, as if pressing on a non-existent load. This ends one cycle of the exercise.
10. It is necessary to make four such cycles.

Execution (hard version)

There are several other options for doing this exercise:

1. During the exercise, keep your eyes on your hands. It's so much harder to keep your balance.
2. Do the exercise with your feet shoulder-width apart, while slightly bending them at the knees. In this case, the calves work differently and it is also harder to maintain balance, especially if you also follow your eyes with your hands.
3. Another option is to drop on your heels, do not lower your hands, and when you stand on the ground, lean to the right and left. Put your hands down.

Do not do all the options interspersed, first master at least one of them to perfection and only then experiment.

The second piece - "stretching the bow in both directions"

Verses for this exercise:

Shoot from the bow at the eagle left and right.

Performance

1. Stand straight, feet shoulder-width apart, feet parallel.
2. Step your left foot out to the side so that your feet are more than shoulder-width apart.
3. Bend your knees slightly, as if you were riding a horse. You are now in the horseman's pose
4. Clench your hands into fists and cross them in front of your chest so that the left hand is on top of the right
5. Straighten the index finger of the left hand, and set the thumb aside, the remaining three fingers remain pressed to the palm. Stretch your left arm out to the side with the palm away from you so you can see the back. In this case, the index finger is pointing up, and the thumb is forward from you.
6. Turn your head and follow the tip of your index finger as you straighten your arm.
7. At the same time, raise your right fist to your shoulder, as if you were drawing a bow. The elbow of the right hand should also be at shoulder level.
8. Inhale as you spread your arms and draw the bow. Pay attention to the muscles of the throat, they may tense up during this exercise. Relax them.
9. Return to the position with crossed arms, exhale as you do so.
10. Repeat the exercise on the right side
11. Do 4 reps on each side.

Discussion

Drawing the Bow in Both Sides helps to strengthen the muscles of the legs, chest, neck, shoulders and arms. It also stimulates respiration and blood circulation. The exercise develops the tendons of the hands well and is very useful for arthritis.

This exercise promotes the passage of qi along the meridians of the large intestine, which starts from the nail of the index finger, goes along the back of the hand, along the outer surface of the forearm, shoulder, neck, above the lip and ends at the right corner of the mouth.

Buddhist version

Do not clench your hands into a fist, but in step 4 imagine and clench your hands as if you are holding a heavy metal ball in front of you, the size of a tennis ball and weighing 10 kilograms. While moving, slowly sit on your right leg, bending it at the knee and transferring the entire weight of your body to it. In this case, the toe of the leg should look just under the knee. Turn your left foot to the left side. All these actions should be performed while inhaling, they are similar to the movements of a person shooting a bow.

Then, on a pause, move your attention along the colon meridian. Then, as you exhale, return to the starting position - the rider's position: sit evenly on both legs, return your hands to your chest. Repeat the same steps two more times on the left side. Then "shoot" three times to the right.

The third piece - "Regulation of the spleen and stomach by raising one hand"

Verses for this exercise:

Raising one hand, regulate the meridians of the spleen and stomach.

Performance

1. Stand straight with your feet parallel to each other, either together or shoulder-width apart. Arms hang naturally along the body
2. As you inhale, raise your right arm through the side above your head. The palm should be almost perpendicular to the hand, initially turned towards the ground, and during the rise all the time directed away from you. At the top point, the fingers point to the left. (Accordingly, when you raise your left hand - to the right)
3. When the hand is above the head, push it up, as if you are trying to lift and support some kind of weight.
4. Look up at the raised hand, this will provide a great stretch for the muscles and tendons of the neck, especially if you look at the back of the hand
5. The palm of the left hand also turn to the ground and at the same time as pushing up, push it down. The fingers of the palm are directed forward.
6. Hold this position for a few seconds and then change hands.
7. Lowering one hand, simultaneously raise the other.
8. Start inhaling on the rise when the arm reaches the level of the waist. Exhale as you lower your hand.
9. Repeat at least 8 times, alternating hands

Discussion

In this piece of brocade, one hand is raised up while the other is pressing down. The vigorous opposing movement of the two hands simultaneously stretches and stimulates both the muscles and internal organs, especially the liver, spleen, gallbladder and stomach. This exercise improves the function of digestion. Regular performance of this exercise is recommended in Chinese literature for the prevention and treatment of gastrointestinal diseases.

During execution, it is necessary to conduct energy along the meridian of the spleen and stomach, which pass through the inside and front of the legs and along the front wall of the abdomen and chest.

Implementation options

As you push up with your arm, simultaneously push down with your corresponding leg. This will stretch the entire half of the body.

You can not lower your hand completely (and therefore not alternate them), but lower it with your palm down above your head.

You can also raise your other hand to chest level and lower it down.

Fourth piece - "Turning the head and looking back over the shoulder"

Verses for this exercise:

You look back - Five weaknesses and seven damages disappear.

Performance

Stand straight as described in the previous piece of brocade. The arms are lowered along the body, the hands are relaxed, the fingers and palms touch the thighs. Turn your head to the right as far as you can without turning the rest of your body, try to look back over your shoulder as far as possible.

Inhale as you turn your head. Look back a few seconds. As you exhale, return your head to its original position. Repeat the exercise on the other side. Do 8 times in each direction.

Discussion

In Eastern medicine, the five weaknesses are understood as diseases of the five dense internal organs - the heart, kidneys, lungs, liver, spleen. These organs are energy centers producing various types of energy. And the seven injuries are illnesses caused by the seven emotions: pleasure, anger, regret, joy, love, hate and desire. These emotions, when they exceed the norm, disrupt the energy system.

As a result, the circulation of energy in the main meridians of the five dense organs, in particular, and in all the main meridians, in general, is disturbed. Because of this, the body becomes unhealthy.

For example, anger can cause stagnation of qi in the liver, which will cause malfunctions in its functioning. However, not only the internal organs are subject to this influence: strong emotions also cause the accumulation of qi in the head. Turning your head from side to side loosens the muscles, blood vessels, and qi channels in your neck, allowing the qi in your head to flow more smoothly.

In addition, as you train your feelings and shen to be centered and neutral, you will be able to avoid excess or extreme emotions along with their negative consequences. In this exercise, you turn your head to look back, as if you were looking at all the negativity left behind. In order for qi to move, it is necessary to look backward. If you just turn your head slightly, the qi will stagnate in your neck. Regularly doing this "Piece" will regulate the qi in your organs and head, repairing the damage caused by strong emotions and helping to avoid all diseases.

it the exercise acts simultaneously on all the main meridians, but especially on the two "wonderful" - the managerial and functional, which together make up the microcosmic orbit, so when doing the exercise, press the tip of the tongue to the palate. This will close the microcosmic orbit and allow energy to circulate through it. During the exercise, move qi with the help of consciousness along the microcosmic orbit.

Fourth piece of brocade also helps in strengthening the muscles surrounding the eye sockets and increases the mobility of the eyes, strengthens the muscles of the neck and prevents diseases and injuries of the cervical vertebrae. It stimulates blood flow to the head and brain, improves balance, and relieves fatigue, dizziness, and other disorders of the central nervous system. This exercise is especially recommended for those who suffer from overexertion and atherosclerosis.

Implementation options

To make the exercise more energetic, turn the torso along with the head. To do it right, start with the lower back, then use the back muscles, then turn the shoulder, and only then the head.

Fifth piece - "Shaking the head and buttocks to extinguish the fire of the heart"

Verses for this exercise:

Wag your head, wag your tail - Eliminate a hot temper.

Performance

1. Take the pose of a horseman (see the second piece of brocade)
2. Place your palms on your thighs, fingers on the inside of your thighs, thumb on the outside, pointing back.
3. Lower your head and tilt your torso forward
4. At the same time, swing your head and torso to the left, and your buttocks to the right. To facilitate movement, straighten your right leg. Do it on the inhale
5. Exhale as you return to the forward leaning position.
6. Do the same on the other side
7. Do a total of 16 times, 8 in each direction.

Discussion

Extinguishing the fire of the heart means relieving tension in the nervous system caused by stress and not relieved by rest.

Fire (excess qi) in the middle dan tian at the solar plexus can also be the result of improper diet, breathing polluted air, or lack of sleep. It often causes pain in the heart, which is why it is called xin ho ("heart fire"). When excess qi builds up and stagnates in the middle dan tian or heart, the best course of action is to move this fire to the lungs, where it can be regulated and extinguished by even breathing.

According to the Five Elements theory, Fire destroys Metal, but Metal can absorb heat and control Fire. The lungs correspond to Metal, and the heart to Fire, therefore the Metal of the lungs can subdue the Fire of the heart. Keeping your hands on your knees with your thumbs back, you expand your chest, and moving from side to side, you loosen up your lungs and thus absorb excess qi from the Middle Dan Tian, ​​calming the Fire. In doing so, you also increase blood circulation, which will prevent any numbness or pain in your legs.

Be careful not to drop your head while turning. The head, neck and spine should be in a straight line. When you "press hard" on one knee, you compress the lung on that side, relaxing and opening the lung on the other side. The lungs at the same time work like blacksmith bellows.

This exercise affects the meridians of the heart (goes from the tip of the little finger along the inside of the finger, along the palm, along the inside of the arm to the armpit and from there enters the body, into the heart) and lungs (goes along the inside surface of the thumb, along the inside of the arm to the shoulder , on the shoulder and under the collarbone, in the region of the clavicular fossa goes deep into the lungs).

Implementation options

1. You can not lean forward, but, as it were, turn your body to the left and right, pressing down on your knee.
2. Tilt your upper body forward and rotate it in an arc from left to right. At the same time turn your head from left to right. This is left hand traffic. With right-handed - the entire sequence of movements is reproduced in the opposite direction.

The sixth piece - "Grasping the toes with both hands to strengthen the kidneys"

Verses for this exercise:

Hug legs with both hands - Strengthen the kidneys.

Performance

1. Stand straight, feet shoulder width apart or less, feet parallel to each other
2. Place your hands on your lower back so that your palms are on your kidneys and your thumbs are on your stomach.
3. Exhale and bend back.
4. As you inhale, lean forward and clasp your toes with your hands, pull them up. Try to keep your legs straight.
5. If you can't reach your toes, touch your ankles with your fingers.
6. Exhale as you return to the starting position
7. Do 8 reps

Discussion

Stretching and contracting the muscles of the lower back and back, we prevent the appearance of tension and relieve it. This exercise also improves the functioning of the kidneys and adrenal glands. If you suffer from overexertion and arteriosclerosis, it is recommended that you do not tilt your head too much forward during the exercise.

Exercise well strengthens not only the kidneys, but also the bladder and genitals. In Oriental medicine, "kidneys" refers to the entire genitourinary system.

The kidneys, located under the two main muscles of the back, are the seat of the Original Jing (Yuan Jing). If they are healthy and strong, the original ching is preserved and strengthened. Only then will they be able to produce Primal Qi and revitalize your body. Leaning forward and grabbing your feet with your hands tense your back muscles and block the flow of qi in the kidney area. When tension eases, the flow of qi resumes, removing any stagnation that has existed. This exercise is a great way to massage the kidneys and increase the flow of qi in them, as well as in the muscles of the back and spine. When the kidneys are strong, the primordial qi is also strong. When Primordial Qi is full and strong, the body is able to form a powerful shield of Protective Qi to protect against colds.

When you bend over, your whole body contracts slightly and the kidneys are stimulated in particular. As you straighten up and extend your arms, the mind thinks of extending the hand and foot. This action of the mind and body directs qi to all tendons. When you bend down, some of your attention (and some of the qi from the kidneys) is drawn to the sacrum. This Qi enters the spine through the openings in the sacrum, and as you stand up, it travels through the spine. Eventually, the qi will fill and revitalize the entire skeleton.

The main meridians in this exercise meridians of the bladder and kidneys. The first from the little toe of the foot stretches along the sole to the heel, then rises along the back of the leg to the buttock, to the coccyx, then up along two lines parallel to the spine that connect at the back of the head, go together to the top of the head, and then descend along the forehead to the inner corners of the eyes . The second - goes from a point in the center of the foot, rises to the inside of the ankle, also goes along the inside of the leg, along the front of the abdomen and chest to the collarbone. This meridian runs close to the center line of the abdomen and chest.

Implementation options

As you lean forward, wrap your arms around your ankles and press into your legs as hard as you can. Rising up, run your hands along the back of the legs, buttocks and to the position of the hands on the lower back.

The seventh piece - "Clenching fists and practicing a fierce look"

Verses for this exercise:

Strike with a full fist and with a furious look

Increasing power energy.

Performance

Step your right foot out to the side and lower yourself into horseman pose.

Clench your hands tightly into fists and place them at your sides. The fist should be turned palm up.

With your right fist, perform a slow blow to the right side. During the blow, turn your fist so that when the right arm is fully extended, the palm is facing down.

Open both eyes wide and glare in the direction of the movement of the fist at the imaginary opponent. Return your hand to its original position.

Strike as you exhale, inhale as you return your hand to its original position. Do the exercise on the other side. Do 8 repetitions.

Discussion

This "Piece" teaches you to raise the spirit of life. When the spirit is uplifted, the qi flow and muscle strength increase. As the shen spirit rises and strength increases, the energy will fill your entire body to the very surface of the skin. In other exercises, you focused your attention and concentrated the qi. Now it is important to perform this "Piece" as it removes all stagnation of qi and directs it to the skin. Focusing And is the key to success. If you can form a very expressive image of a strong push, your Yi mind will send the Qi to your hands and feet to make the punch powerful.

This exercise is actually a striking technique and is designed to break through all the meridians in the body due to internal strength.

During the strike, direct the energy accumulated in the lower Dan Tien to the point of impact. If the flow of energy is powerful enough, then it will be able to break through all the meridians in its path. Collect energy in the lower dan tian as you inhale.

The gaze helps to control the direction of the flow of internal force to the impact point.

Implementation options

You can strike not only to the sides, but also forward.

Eighth piece - "Raising and lowering the heels to shake the body and cure all diseases"

Verses for this exercise:

Press on the coccyx - One hundred diseases will disappear

Performance

1. Stand at attention, legs together, straight. The arms hang freely at the sides.
2. Inhale and at the same time rise on your toes, eyes should look straight ahead or slightly up
3. As you exhale, lower both heels to the ground
4. Repeat 8 times
5. Put your hands on the lower back (as in 6 pieces) and do 8 more lifts

Discussion

This "Piece" is designed to "smooth" the qi from the crown of the head to the soles of the feet. As you stand up on your toes, you stimulate the six channels of qi that are connected to the internal organs.

Performing it according to a complicated version, we stimulate the movement of qi along the microcosmic orbit, which also normalizes the distribution of qi throughout the body.

Options

Do the exercise in two stages:

1. As you inhale, lift the energy up into your chest. To do this, you need to tighten your stomach and mentally raise everything that is inside: air, energy, and so on. At the same time, the chest expands. Then, exhaling, squat down on your full foot. On exhalation, the reverse action is performed: you need to stick out the stomach and lower the energy down into the stomach. The back is straight, the arms are freely lowered. When you sit down and exhale, take a new deep breath and jump up as high as possible, while raising the energy up. Land softly, first on your toes, then on your heels. After that, exhale. In total, you need to make four such jumps.
2. Then, while inhaling, rising to your toes as much as possible, place four fingers of both hands on the coccyx and massage it. Hold your breath. On a pause, press your fingers from below on the coccyx, slightly tighten the muscles of the anus and mentally drive the energy up the spine up to the crown. At the same time, straighten your back, slightly pull your chin to your neck so that the top of your head looks straight up, and turn your inner vision to the top of your head. As you exhale, you gradually lower yourself onto full feet and at the same time mentally lower the energy down the front middle meridian, ceasing to put pressure on the coccyx, relaxing the muscles of the anus. You must exhale through the nose, because at this time the tongue should be pressed against the palate, closing the Small Celestial Circle. Lower the energy to the lower dan tian, ending the exhalation. At the end of the exhalation, be sure to slightly raise the anus.