Respiratory qigong exercises for beginners. Qigong - what is it? Wellness qigong: practice, therapy and reviews

Date: 15.10.2019

Sooner or later, everyone turns to different healing methods. Among these, the most ancient and quite popular today is Chinese gymnastics Qigong. Combining a whole range of health-improving, healing exercises, as well as elements of breathing exercises and combat direction, this ancient oriental practice is very popular. The system is based on the assertions of the Chinese about the energy flows that penetrate the whole world and each person individually. And if you manage to balance the circulating Qi energy, direct it to every vital center of the body, mastering Qigong classes for beginners, you can achieve incredible results. This article will tell you exactly how this thousand-year-old technique "works" and how you can improve your health, learn your own world with its help.

Rooted in the depths of millennia, Qigong breathing exercises demonstrate an amazing experience of healing, which opens up new physical possibilities for a person, and also provides a unique chance to penetrate into his inner world. This is probably why adherents refer to the ancient Chinese practice as the "Art of Qigong", which allows you to reach the pinnacle of self-improvement.

The postulate that Qi energy is the source of vitality and correct interaction with a person is the basis of the Qigong technique. The adepts of this kind of art of getting to know their bodies believed that this energy penetrates into every molecule of the Universe, soaking it through and through.

Using the example of our body, it can be shown that the eastern gymnastics Qigong allows you to establish the functioning of each system in the body, which in general contributes to good work the whole mechanism. Energy matters, like rivers, flow through the human body along special meridians (centers). And if any stream fails to penetrate, this is reflected in the deterioration of health. The blockage blocks the path of vital energy, as a result of which initially minor "failures" may occur, leading to diseases.

The definition of the word "Qigong" itself is formed from the combination of the words "Qi", which means - energy and "gong" - movement, activity, work. Therefore, it can be easily translated as - "technique for activating energy", or "energy management".

Qigong practice is represented by several directions that bring harmony to a certain area of a person's life. The most popular of them can be identified:

wellness Qigong (for the spine, back);
healing Qigong (medical);
combat complex.

The uniqueness of this oriental technique lies in the fact that it is universal. In the literal sense of the word. Qigong practice has no contraindications. The Qigong system can be used by young and old, completely healthy and suffering from diseases. At the same time, it does not matter what stages of preparation the patient has - the art of Qigong is relevant for everyone.

What problems will Eastern practice help to solve?

Chinese gymnastics Qigong is very versatile. Using a set of exercises of this oriental technique, you can solve a lot of problems.

Wellness exercises help:

increase the flexibility of the joints;
solve back problems (restore posture, eliminate spinal hernias, get rid of scoliosis, etc.);
improve immunity;
improve metabolism;
get rid of chronic diseases(with the regular use of Qigong practice);
increase the tone of the body.

If we consider the effect of the health-improving and healing oriental practice in general, then we can safely say that this art is amazing. Qigong, as an integral complex, perceives the human body as a single mechanism in which everything is interconnected. Therefore, upon reaching a certain level, energy can be directed in the right direction. You can use Qigong for weight loss, normalization of the digestive system, with cardiovascular diseases, for the back, etc.

Chinese Qigong is often helpful where alternative treatments and medicine are ineffective. This is due to the fact that the concept of this practice is fundamentally different from all kinds of others. Qigong classes have special advantages over other options for wellness procedures:

anyone can perform a complex of oriental health-improving practice, even without any stage of preparation;
a set of Chinese exercises is quite suitable for patients of different age groups;
the Qigong system provides for a slow pace of exercise performance;
you can devote to oriental gymnastics 15-20 minutes a day in any conditions.

Basics of oriental art

AND Qigong art can be easily compared to a system that links different stages of physical condition and vital energy. The level of intelligence, well-being and purity of consciousness will depend on how deeply the Qi energy can penetrate. Applying Qigong exercises for the purpose of losing weight, for healing the back, restoring tone, etc., a person develops at the same time. Subsequently, this has a significant impact on a person's perception of the surrounding world and people, and also plays a huge role if a person is in “searching for himself”.

That is why it is so important to familiarize yourself with the basic rules, the mandatory implementation of which provides for wellness or medical Qigong (for weight loss, emotional well-being, for the back, spine, etc.). Correct reproduction of the set of exercises of the eastern technique called Qigong is a guarantee of its effectiveness and the absence of discomfort. Therefore, beginners should pay special attention to this set of rules.

First of all, mastering Qigong (for weight loss, back, etc.), beginners need to learn how to move and at the same time breathe correctly. Some make the gross mistake of ignoring this point. But it is Qigong breathing exercises that open up the necessary currents for energy to enter the body. Disregard of this rule can reduce all attempts to achieve the desired goal and efforts "to naught".

In addition, when performing each exercise, you should open your self, filling every perfect movement with yourself. In the process, thoughts arise. However, they are all subject to comprehension. Thus, you will begin to understand where the energy is going and what you need to do next. Those who have had the opportunity to visit China could observe a similar picture, when the Chinese perform smooth interconnected movements, relying only on their feelings. From the outside it may seem that the picture is completely incoherent, but only an experienced adept who has penetrated the essence of this oriental technique can curb the energy that will lead him along.

Qigong will be useful for beginners if they are also consistent in the implementation of the concept of practice and begin to regularly engage in gymnastics. Discipline is one of the most important things in mastering the ancient healing experience. It is possible to reach the upper stage of Eastern practice only on condition of internal self-organization and regular implementation of the complex. Spending 15-20 minutes every day, you will consolidate your knowledge and acquire certain skills. Subsequently, the organizational moment will penetrate into daily life and you will notice how you will have more free time due to the rational distribution of your duties during the day.

Many of those who would like to do Qigong for weight loss or health improvement are stopped by thoughts of age. The opinion that this complex of eastern health-improving technology is not subject to older people is fundamentally wrong. Due to the fact that the unhurried rhythm of the actions performed is observed, all Qigong classes are suitable for patients of any age group. They can be performed even by those who suffer from diseases that cause pain during active movements. In addition, not only for health, but also for the soul, Qigong will be relevant for people who have reached a certain age. Many Qigong practitioners begin to understand the meaning of life and find peace of mind.

Examples of complex lessons

The most popular today are two directions of Qigong:

for weight loss;
for the back.

We will discuss them in detail below.

To lose weight

O Quite often, health-improving Qigong gymnastics is used by those who, in the fight against excess weight, have tried many different methods, which later turned out to be ineffective. Unlike other techniques, the practice of Qigong for weight loss, as mentioned above, uses energy flows to open the necessary channels. Through them, more oxygen enters the body. Against the background of this process, active burning of accumulated fats begins, which is quite natural for the human body. This once again confirms the need to maintain correct breathing.

Qigong for beginners, who wants to try the effect of weight loss, provides for mastering the three main positions of the technique. These Qigong exercises will bring you closer to fulfilling your dream of a beautiful body:

Exercise "Frog"... I. p. - sitting on a chair with legs spread apart shoulder-width apart with feet pressed to the floor. Leaning slightly forward, you need to put your elbows on your knees and grasp the fist of your left hand with your right hand. Relax so that Slimming Qigong yields noticeable results, and begin to inflate your stomach while inhaling slowly. As you exhale, the stomach should return to its natural position. The recommended number of repetitions for beginners is 20 rubles.
"Wave"... I. p. - lying on the floor on your back with legs bent at the knees. One hand should be placed on the chest, the other should be placed on the stomach. Inhale - the stomach rises and the chest is drawn in. Exhale - reverse movements. These movements of Qigong for weight loss are repeated 20 times in a row with strong feeling hunger.
Morning Qigong - "Lotus", to stimulate metabolism. Performed in a classic pose with closed eyes for 15-20 minutes. During this time, in order for the Qi energy to fill the body, you need to alternate deep calm breaths with the same exhalations.

Using this complex for weight loss, you can return the harmony of energy flows and normalize yin-yang. This will eliminate the obsessive hunger. In the future, performed exercises for 20-30 minutes will help you lose weight and move to a new stage of oriental technology.

For back problems

For beginners practicing oriental techniques, a simple complex for the spine and healing back. It includes Qigong classes - for the spine, lumbar and shoulder back, neck. Morning Qigong provides a set of three exercises, which can take 15-20 minutes to complete:

- slow bends forward with the chin pressed to the jugular notch. At the same time it is necessary to observe "breathing with the stomach".
Turns- smooth turns with arms spread apart (at shoulder level). Movements are performed only shoulder, not the body.
Leg raises- performed in a standing position. Alternately, in smooth movements, each leg is raised, bent at the knee and held in this position by the hand for about 20 seconds.
This Qigong complex is very useful for the spine, lumbar, as it allows you to stretch and open the joints of the back so that they are filled with Chi energy.

Health 06/20/2016

Dear readers, today we will talk about Chinese morning qigong gymnastics, gymnastics for our health and longevity. Its main advantages: minimum time, everything can be done at home, suitable for all ages, as effective as possible. Everyone has a chance to take a little step, step or step for their health.

Viliya Kolosova, a guest of my blog, will talk about it. She herself is engaged in this gymnastics, she was able to solve many health problems with her help. I give the floor to Viliya.

Hello dear readers! I thank Irina for the opportunity to speak on the pages of this wonderful blog and I want to introduce you to the ancient Chinese gymnastics of health improvement called tai chi - qigong.

I had an interest in oriental practices for a relatively long time, I did yoga, studied acupressure, su - jok therapy and always wanted to get at least a little closer to the qigong healing system aimed at harmonizing all systems of the human body. As a result, from the many complexes of qigong therapy, I chose tai chi - qigong, which in China is called the gymnastics of longevity, and which I do with pleasure in the morning instead of the usual morning exercises.

You may ask why this particular gymnastics, because there are many different sets of exercises that are aimed at developing various muscles, stretching and have a healing effect on the entire body.

This set of exercises interested me in that it is very simple to perform, but as the Chinese masters say, it is most effective when minimal costs time. After learning the whole complex takes only 15 minutes. It is also not unimportant that the complex requires a minimum of space, just enough space is required to take a step forward.

This gymnastics combines two of the more ancient Chinese gymnastics, combining Qigong breathing exercises with Taijiquan movements. This set of 18 exercises was developed over 50 years ago by the Shanghai martial artist Lin Huojan and was adapted for modern conditions, including for representatives of European culture, far from knowledge oriental practices... It is not at all difficult to master it, people of the most of different ages and even those who are well over sixty.

Qigong for beginners

The tai chi - qigong complex is very good for beginners, for those whose physical fitness leaves much to be desired. This complex, despite the apparent lightness, is aimed at improving the work of all muscle groups and internal organs. Exercise improves the condition of all body tissues, stimulates blood flow and positively affects the functioning of all human organs.

Besides, important point is that the complex affects the psychological mood of a person. The complex is performed at a slow pace, breathing is coordinated with movements, and if performed regularly and correctly, then it will certainly have a positive effect on the physical and mental health... Even those who have never exercised can recommend this complex.

Health-improving gymnastics tai chi - qigong. Basic principles

The complex consists of 18 exercises, which smoothly pass from one to another and after learning take only 15 minutes. The basic principles are as simple as the exercises themselves:

the complex is performed in the morning after getting out of bed and after a short warm-up;
After exercise, food should not be eaten for 30 minutes;
movements should be smooth, synchronized with breathing;
the tongue slightly touches the upper palate during exercise;
the eyes are half-closed;
clothes should be loose and comfortable;
the room should be ventilated, it is good if there is an opportunity to practice outdoors;
attention should be focused on the exercise being performed;
during classes there should be no perspiration, only slight perspiration, but if you still sweat, change clothes to prevent hypothermia, and slow down the pace of the exercises performed;
after class, you should not take a cold shower;
you need to do the exercises daily.

Breathing qigong

Chinese breathing exercises came to modern masters from ancient times and modern Chinese specialists pay great attention to breathing, since breathing affects the cerebral cortex, leading to balance and peace. Breathing in the qigong system is a whole science where they practice different kinds breathing while performing various qigong exercises. In the proposed set of exercises, breathing also takes an important place.

Here, the so-called reverse breathing is proposed, when, when inhaling, the abdomen is drawn in, the diaphragm rises, and when exhaling, the abdomen protrudes, the diaphragm falls. Inhalation is done through the nose, exhalation through slightly parted lips. You should get used to such breathing during classes gradually, over time it will work out by itself. Breathing will also depend on the speed of the exercises performed, try to do them slowly, smoothly, so that in no case there is difficulty in breathing.

Morning qigong exercises for beginners. Exercises

After the warm-up, immediately start exercising. It is best to learn 2 - 3 exercises a day, it is easier to remember the movements. In a week or two, you will fully master the whole complex and will perform it with ease and pleasure. The author of the complex recommends doing each exercise 6 times, each subsequent exercise is, as it were, a continuation of the previous one. At first, I advise you to limit yourself to two or three approaches to each movement, otherwise an untrained person will certainly feel pain in the muscles. In my opinion, it is better to do everything gradually, personally, this is how I approached the development of the complex, so that the load increases gradually, and the exercises do not cause pain and discomfort.

Exercise 1. Breathing stabilization

Stand up straight, feet shoulder-width apart or slightly wider, arms down, body relaxed. Focus your attention on the hands.

As you inhale, slowly slowly raise your arms in front of you just above shoulder level, palms facing down and in a relaxed state.

Once your arms reach shoulder level, as you exhale, bend your knees so that your knees are level thumbs legs. This position is called "quarter squat" in qigong gymnastics. In this case, the body maintains a straight position, the head does not tilt, the chest does not move. Simultaneously with the bending of the knees, the relaxed arms gently drop down and touch the knees, after which the legs are straightened.

During the exercise, make sure that your back remains straight all the time, inhalation was in the upward movement, and the exhalation was in the downward movement.

Benefit: Exercise has a positive effect on the heart - vascular system, eliminates blood stasis and promotes proper energy distribution. It is especially useful for people suffering from hypertension, heart and liver diseases.

Exercise 2. Expansion of the chest

While inhaling from a quarter-squat position, smoothly straighten your knees, at the same time raise your arms forward to shoulder level and turn them with your palms towards each other and spread them to the sides with your palms up. Attention is focused on the chest.

As you exhale, bring your hands in front of you with palms to each other, gently lower your arms, while turning your palms down, turning into a quarter squat. The hands smoothly touch the knees, the legs are straightened.

Benefit: exercise is useful for diseases of the heart, lungs, shortness of breath, heart palpitations, neuroses.

Exercise 3. Rocking the rainbow.

While inhaling after completing the previous exercise, slowly raise your straight arms up, palms towards each other.

As you exhale, transfer the center of gravity to a slightly bent right leg, while the foot does not come off the floor, the left leg is straightened and touches the floor only with a toe. At the same time, tilt the body to the left, with your left hand pointing horizontally to the left. Right hand passes over the head, palm down.

Repeat the movement in the other direction. As you do this exercise, visualize a colorful rainbow hovering above you. Watch your breath: arms up - inhale, arms to the sides - exhale.

Benefit: exercise is useful for diseases of the thoracic and lumbar spine, reduces fat deposits in the lumbar region.

Exercise 4. Moving clouds apart

Having completed the swing, we lower our arms, crossing them at the level of the lower body, at the same time turning into a quarter squat.

As we inhale, we straighten our knees, and raise our crossed arms up and, palms up, unfold them above our head. Then we straighten our hands with our palms to the sides and, as we exhale, lower them down through the sides, returning to a quarter squat, again crossing them in front of us. Focus your attention on the chest.

Benefit: exercise strengthens the muscles of the lower back and thighs, is useful for diseases shoulder joints and hearts.

Exercise 5. Leading the shoulder back

This exercise was the most difficult for me, for a long time I could not understand from the description whether I was doing it correctly, but over time it began to work out for me. Therefore, I will try to describe it as clearly as possible.

Remaining in a quarter squat, extend your straightened left arm in front of you, palm up. Simultaneously with this movement, bend at the elbow and turn the palm upward with your right hand and move it to the hip. As soon as the right hand is at the level of the hip, begin to unfold the body to the right, and raise the hand in a smooth, wide movement to the level of the ear. The eyes follow right palm.

Then we bend the right hand at the elbow and push it with the palm forward with force somewhere at the level of the ear. At the same time, the left arm bends at the elbow, draws an arc with the palm and drops to the level of the thigh.

Benefit: Exercise is very good for the hands, shoulders and elbow joints, also recommended for diseases of the upper respiratory tract, helps with asthma.

Exercise 6. Boating

After completing the previous exercise, bend your knees, but slightly more than in the previous exercises, bend a little forward and lower your arms freely. From this position, we take our straight arms back, turn our palms up, then raise our hands as high as possible, straightening our knees at the same time.

The arms describe a circular motion and go down, while bending the legs at the knees. We concentrate our attention on the arms and back. On inhalation - raising the arms, on exhalation - lowering down.

Benefit: exercise has positive influence on nervous system, heart and digestive organs.

Exercise 7. Ball game

The Chinese call this exercise a ball game, but in reality it is more like playing with a balloon, since the movements should be performed smoothly and easily. I remind you that each subsequent exercise goes into the next. From the previous position, slowly straighten, the body - to the left. At the same time, the left hand remains in the same position, and point your right hand up to the left, palm up too.

When the right hand is at the level of the left shoulder, make a movement with it, as if you were tossing balloon... In this case, move the center of gravity to the left leg.

Lower your right hand and repeat the movement in the other direction. While doing it, keep your eyes on the imaginary ball, focus on the hands. Try to make your movements enjoyable, slow and smooth. On inhalation, move the hand upward, on exhalation - downward.

Benefit: Exercise has a tonic effect on the entire body.

Exercise 8. Moon Watching

In the quarter squat position, lower your arms along your body, while inhaling, turn your body as much as possible to the left, while straightening your knees and raising your left hand with your palm up. At the same time, the right arm is bent at the elbow at chest level. Turn your head to the left and look at your left hand. As you exhale, lower your arms and return to the starting position.

Repeat movement in right side, while making sure that the movements of the arms, chest and head are synchronized, and the body is stretched as much as possible. We do everything slowly and smoothly, we do not lift the heels off the floor, we concentrate our attention on the hands.

Benefit: movements stimulate the kidneys and spleen, relieve muscle tension and reduce body fat in the waist area.

Gymnastics qigong. Video

I suggest watching a video in which a Chinese master shows the Tai Chi-Qigong complex, so it will be easier for you to understand and master it.

Dear readers, I think that's enough for today, it will take you two to three weeks to master these eight exercises. In the future, I will show you the other ten exercises. If not everything will work out, do not be discouraged, with regular training everything will work out for sure!

Viliya Kolosova

I thank Viliya for the topic. You can get acquainted with the continuation of the set of exercises. Lullabies for children

The modern globalization of the information space allows a person to gain access to a huge amount of data of any subject. Without leaving your home, you can get acquainted with the culture, history and customs of the peoples living on the opposite side of the globe.

All sorts of methods to preserve the health and youth of the body are not bypassed. Thanks to the expansion of information horizons, today we are well aware of such exotic methods of maintaining health, developing the body and spirit, such as yoga, meditation and qigong.

It is about the latter that we invite you to talk today.

Let's see what qigong is, what effect this technique has on the body.

We will also watch a few video tutorials on qigong for beginners, and study the reviews of people who have already practiced it for losing weight and improving the body.

What is Qigong

Qigong is ancient Chinese complex system for the development of body and spirit... It includes deep philosophy, physical and breathing exercises, and mind work.

This technique is closely related to the Chinese martial arts, complements them, harmonizing the development of body and spirit. The basic concept of qigong is based on flow control Qi - vital energy that permeates all living things.

It is believed that by controlling and directing the Qi flows, one can develop one's body and spirit by supporting high level physical and mental health.

Varieties of qigong exercises

As already mentioned, qigong includes a set of different exercises for the development of body and spirit. Qigong exercises are divided into 4 groups:

Dynamic exercises- allow you to increase the level of control over the body, improve the circulation of vital energy due to the release of clamps in the body.
Static exercises- are aimed at improving the feeling of your body and developing its physical condition.
Meditation practices- aimed at developing attention and concentration.
Special practices- a variety of massages, manual therapy, recovery through the intake of herbs.

The complexity of this Chinese teaching has led to its division into different schools, which emphasize different methods and development goals:

There are many areas of qigong, for example, zhong yuan qigong or aiki qigong, which are aimed at the integrated development of a person's capabilities.

However, in our country the most widespread are simple qigong techniques - breathing and gymnastics, which are used to lose weight and improve the overall health of the body.

Benefits of Qigong for Weight Loss

As a weight loss method, qigong has a number of undeniable advantages over other weight loss techniques:

Tips for Improving the Effectiveness of Qigong Practice

In order for qigong practices to be effective, the following rules must be strictly followed:

Qigong video lessons for beginners

Especially for our readers, we have selected some simple qigong video tutorials for beginners so that you can immediately start practicing.

1st lesson. Qigong with Vladimir Silaev

In this video, an expert international center qigong Vladimir Silaev shows a 15-minute qigong complex, suitable for men and women of all levels of health and physical fitness... Regular implementation of this complex allows you to improve blood circulation in the body, and, as a result, improve it.

Expert review:
If you perform this complex 2 times a day - in the morning and in the evening, you can completely eliminate blood stasis in the body, which, according to Chinese healers, are the main cause of most diseases.

2nd lesson. Qigong for beginners

This is the first of a 5-series cycle of qigong lessons from the graduate of the Zhong Yuan Qigong School, master of the III degree Vladimir Sokolov. In it, the instructor talks in detail about useful properties qigong, and also demonstrates a short set of exercises to improve well-being and increase efficiency.

Expert review:
An excellent video for those who want to get acquainted with the basics of qigong, learn how to feel the flow of vital energy in their body, and also receive detailed manual on qigong practices from a graduate.

3rd lesson. Qigong for every day

This video presents a health improving complex of breathing exercises qigong for daily training. The peculiarity of this video lesson is that the presented complex includes exercises for all body systems.

Expert review:
You do not need to complete all of the exercises in this video tutorial. It will be enough to select the 8-10 qigong exercises that you liked the most, or that are most suitable for eliminating problems in the areas of your body that are troubling you.

It is noteworthy that this complex contains a large number of the most effective exercise qigong, for example, "big tree".

4th lesson. Gymnastics qigong for beginners

This video material from the center for training qigong and Taoist practices "Daode" shows in detail a small set of qigong exercises for weight loss and overall health of the body.

Expert review:
Another good video material for those wishing to familiarize themselves with the basic principles of qigong practice. The exercises in this video are simple to perform, but very effective, and if you do them regularly, you will feel the results very soon.

5th lesson. Qigong - therapy for weight normalization

This video tutorial is devoted to a set of qigong exercises aimed at fighting overweight. At the beginning of the video, the theoretical basis qigong, and then a set of exercises follows with all the necessary comments for its implementation.

Expert review:
Regular performance of this set of exercises can give nice results in a short time. This will be especially noticeable if, in addition to performing the practices, you eat right and follow the drinking regimen.

You can watch more video qigong lessons for beginners completely free of charge by using our article "Qigong with Li Holden".

Qigong - reviews

Maria, 26 years old:

I have been practicing qigong for over half a year. I have never had any particular problems with being overweight, and regular exercise allowed me to keep myself in good physical shape.

However, after a knee injury, I could no longer actively engage in sports, and qigong became a great way for me not to lose shape.

Anna, 34 years old:

I tried qigong 3 months ago. Most of all in this technique I like calm, smooth movements.

I am not a supporter of overly active sports, besides, I have certain problems with the spine, and qigong classes are exactly what I need to improve my body.

For 3 months of classes, I lost 8 kg, and besides, I began to feel much better.

Valeria, 30 years old:

I recently tried qigong as an alternative to fitness classes that were too hard for me.

The results are pleasing - for 3 weeks of training, the state of health has significantly improved, and the excess weight has begun to slowly go away. So far I have only managed to lose 4 kg, but I think that this is far from the limit.

Qigong is an excellent technique for healing the body and spirit. that has been improving over the millennia. Try it and you will surely be surprised with the results.

Have you tried qigong, or read books on this topic? Maybe you practice qigong from the lessons of other masters, for example, Oleg Degtyarev? Share your experience with us in the comments!

Qigong is effective technique strengthening and healing the body, including special techniques breathing, physical exercises and meditation. Ancient Chinese practice is aimed at awakening and regulating the qi of energy - the life force that harmonizes the psychophysiological state of a person. Qigong not only helps to improve well-being and heal various diseases, but it is also one of the methods of dealing with extra pounds. Nowadays, the ancient Chinese technique is actively used for weight loss.

How is Qigong useful for losing weight?

Regular qigong training for weight loss allows you to achieve well-coordinated internal organs, good blood circulation and stable emotional state... Together, this allows you to quickly lose those extra pounds. How Qigong is useful for weight loss:

Enrichment of blood with oxygen. This leads to a muffling of hunger, a clear state of mind.
Withdrawal emotional stress... The health qigong system is effective remedy dealing with stress, which often becomes the cause of overeating. In addition, regular exercise helps to develop stress resistance.
Relaxation. Have modern man, who does not play sports, muscles are often squeezed, blocks appear in the body. All this leads to stagnation in the body and disease. Getting rid of them improves your well-being, allows you to get more pleasure from life, which also helps to reduce appetite and makes it possible to switch to other things.
Regulation of metabolism. Physical activity increases blood circulation, stimulates absorption by organs nutrients coming from food. All this improves metabolism and leads to weight loss.
The appearance of tone. Qigong helps to restore strength, gives a boost of vivacity and improves mood, which is necessary to lose weight quickly and correctly.

Qigong masters recommend doing self-massage in combination with breathing exercises for weight loss, which activates the cells, speeds up metabolism and improves skin tone. The technical side of the massage consists in strong and energetic "tapping" of the body - from the shoulders to the feet. So, according to Chinese philosophy, qi energy penetrates even the most distant "areas" of the body.

The essence of breathing exercises

In qigong, there are many types of breathing that are used to solve different problems organism and treatment of diseases. It is central to the exercises of ancient Chinese practice. To get rid of excess weight, it is important for beginners to learn how to breathe correctly and deeply in the stomach, because the effect of losing weight depends on this. It is necessary to practice breathing technique not only during exercise, but also in combination with food intake:

Before meals(in a few minutes)... First, you need to focus on deep abdominal breathing - this will release tension, the internal organs will receive a small massage. Place your hands on your stomach, take slow, calm breaths in and out, feel the muscles relax and tighten. Breathe for one and a half minutes. Then start fast qigong breathing - exhale sharply, trying to push all the air out of the abdomen. Accelerate as much as possible. Don't think about inhaling, it will happen by itself. The duration of such breathing for weight loss is half a minute. Qigong breathing before meals accelerates the metabolism, saturates the stomach muscles with oxygen, which contributes to improved digestion of food.

After meal(after a few minutes)... Place your palms on your stomach at stomach level. Breathing calmly, stroke it clockwise 50 to 100 times. A little self-massage will facilitate the digestion process, which will contribute to weight loss.

Slimming effect

The result of practicing qigong for weight loss is not only a slim and beautiful figure, but also many other beneficial changes that occur on the physical and emotional levels. Practitioners of losing weight with the help of exercises of the ancient Chinese technique note that after classes, the tone rises, strength is restored, the muscles of the body relax, and health improves. In addition, qigong helps to reduce stress, gain calmness and self-confidence.

A set of breathing exercises for weight loss

Losing weight with qigong is carried out thanks to a set of three exercises called "jianfei", which literally translates as "lose fat." Using these techniques not only during the period of getting rid of extra pounds, but also after, allows long years keep healthy body and slim figure... It is very important to follow the correct exercise of the qigong weight loss method in order to see the good effect.

Frog breath

Exercise frog for weight loss helps to reduce appetite, increases the tone of the body. Technique: sit on a chair so that your legs are bent at a right angle, spread your knees shoulder-width apart (or take the lotus position). Women need to clench their left hand into a fist, and grasp it with their right palm. For men, the opposite is true. Place your elbows on your knees, press your forehead against your fist and relax your head. Release muscles as much as possible abdominal cavity... Breathe in slowly and deeply for 15 minutes. You need to repeat the exercise 3 times a day.

Find a quiet and peaceful place to practice weight loss frog;
Maintain a relaxed and natural body position during qigong exercise;
Use only abdominal breathing, do not pinch or expand chest;
Ventilate the area before practicing Qigong for weight loss;
Experts do not recommend doing Chinese gymnastics during menstruation.

Wave

Exercise a wave of qigong reduces hunger, helps to actively burn fat and get rid of negative consequences reducing calories in the diet (weakness, dizziness). Wave gymnastics is performed lying down, with the feet flat on the floor, knees bent at a 90-degree angle. One palm rests on the stomach, the other on the chest. As you take a deep breath, expand your chest and draw in your stomach, while exhaling, vice versa.

At first, this exercise may not work out correctly, so you need to do it as consciously as possible. Repeat at least 20 times.

Do not speed up or slow down your breathing on purpose, breathe as naturally as possible;
If you experience discomfort, tightness during the exercise, stop qigong gymnastics and take a break for several days;
Limit your food intake to get the effect of the Wave Technique.

Lotus

Exercise lotus for weight loss helps fight fatigue, stress, depression, normalizes metabolism. By doing this qigong technique in the evening, you can achieve a good healthy and restful sleep... To begin with, sit in the lotus position, make sure that your body is comfortable. Close your eyes, relax as much as possible. Begin to breathe calmly, deeply and measuredly until you feel a slight drowsiness. For beginners, 5 minutes of exercise will be enough, but it is advisable to gradually increase the time to a quarter of an hour.

Keep the position relaxed and natural;
Control your breathing;
If you are unable to sit in the lotus position, practice the lotus qigong technique on a chair without supporting your back;
Allow some fresh air into the room by ventilating the area well before a weight loss session.

Qigong program

The qigong program is perfect for losing weight for people of all ages, if there are no contraindications. Also, the level of physical fitness does not matter, most exercises can be done in a simplified version.

The main stages of a qigong program:

Formation of correct deep breathing, activation of digestion, improvement of metabolism.
Development of the abdominal muscles through special breathing exercises.
Strengthening muscles, the appearance of flexibility, activation of a constant active metabolism.

Contraindication to the lesson

a serious condition in which the implementation of any action leads to a worsening of the condition;
borderline mental states;
infections of the musculoskeletal system;
blood diseases;
serious mental disorders;
traumatic brain injury;
organic heart lesions;
neuroinfection;
violations of the body scheme.

Temporary bans on the performance of gymnastics:

taking medications regularly;
severe physical fatigue;
increased and low temperature body;
period after operations;
internal bleeding;
hypothermia, overheating;
strong physical stress in sports or work;
sauna (it is recommended to exercise 4 hours before or 8 hours after);
full stomach.

Diet

Qigong as a way to lose weight will not give good effect if you do not adjust the diet. During the period of regular gymnastics, it is advisable to give up coffee, alcohol, cigarettes. Any drinks should be replaced with filtered or spring water. Qigong masters recommend following a vegetarian diet, giving up meat in favor of other protein-containing foods. Ancient Chinese teaching suggests healthy eating with a balance of five flavors - sweet, bitter, salty, spicy, sour.

The last meal should take place 4 hours before bedtime, and the set of exercises should be carried out no earlier than 40 minutes after eating. In qigong there are no strict rules regarding the diet, but it would be preferable to refuse too salty, fried, fatty, from flour products... Massage will help control appetite in the face of reduced calorie intake. auricle within minutes.

Chinese gymnastics video lessons for beginners

For beginners, it is extremely important to perform the gymnastics movements correctly and repeat the static qigong poses. Lessons help in this video, where the position of the body during the lesson and correct breathing are clearly shown. Many trainers post instructional videos for free. Below you can see the 15-minute qigong complex for longevity and health, as well as the correct breathing technique of gymnastics from Lana Anatole.

15 minute qigong complex

The advantage of qigong is that you can practice for only 15 minutes a day and feel great. The video lesson details each step of the exercise, explains how to breathe correctly. Practicing qigong in the morning, you will receive energy for the whole day, improve your well-being, and after a period of regular daily exercise, you will gain self-confidence and feel positive changes in the body.

Breathing technique with Lana Anatole

In the video qigong with Lana Anatole, you will not only learn the correct breathing technique for losing weight, but also learn the theoretical foundations of the teaching. An experienced instructor reveals the secrets of his skills, shows the correct body positions and describes in detail the sensations that should be during the exercise. Do Qigong breathing exercises for weight loss with Lana Anatole and join the art of ancient Chinese practice.

Zhong Yuan Qigong is a simple science of life, oldest system knowledge and techniques that will help you normalize your psychophysical state, develop creativity, improve health, find peace of mind and start your spiritual growth.

Where did this name come from? Zhong Yuan is the name of the area where this qigong direction originated more than 7 thousand years ago. Today this region is called Henan, in the center of which is the Shaolin Monastery, known to many of us as the cradle of Chan (Zen) Buddhism. The central peak of the Taoists, Sunshan, also rises here. And in distant antiquity, the capital of the Xia dynasty, which, according to legend, was founded by the great Yu, was located here.

Today, the head of the Zhong Yuan Qigong School is the Master.Under his leadership, the School has become widespread throughout the territory. the former USSR, as well as in Germany, Czech Republic, Slovakia, Hungary, USA, Canada, Chile, I show the whole world my efficiency and availability.

The training system in Zhong Yuan Qigong contains three blocks:

developmental system, divided into 5 steps, the first four of which are available to everyone and are taught in the form of open seminars
i-xiang therapy (mental image therapy, image therapy), founded more than 2 ooo years ago by the famous doctor of the Celestial Empire Bien Chue and officially recognized as part of traditional Chinese medicine
knowledge transplantation - a method when the Teacher transfers his knowledge to the student directly, bypassing the traditional learning process

The steps in the developmental system are held in the form of seminars, where students learn the basic elements and methods that allow them to normalize their health and develop special abilities.

In the first three steps, students are taught methods of recruiting, assimilating and transforming energy. Here they work with the main reservoirs of human energy, or dantians, build a central channel, activate the special abilities of a person.

At the fourth stage, students master the method of communication with everyone living on Earth and the Cosmos, get acquainted with the principles of interaction between them.

What will you learn at the Zhong Yuan Qigong Level 1 Workshop for Beginners?

At the seminar, you will learn all the basic exercises for the 1st stage of Zhong Yuan Qigong and you can do them at home on your own or in group lessons. You will be trained to work with Xia dantian - the lower "storage" of qi energy. Much depends on the quantity and quality of qi energy: your physical and emotional health, well-being, performance and even the length of your life. You will learn several methods of storing chi energy, concentrating chi energy, and using it. You will also get the first skills in medical qigong and begin to learn how to heal yourself and your loved ones.

You will learn:

four preparatory exercises; these simple exercises will give you the opportunity to get rid of blocks in the body, make your body more flexible, open energy channels and prepare you for basic exercises;
"Big tree" - an exercise for recruiting qi energy into the lower dantian
"Yang Qi" - an exercise for assimilation and transformation of qi energy in the "lower cauldron" (Xia dantian), transformation of coarse energy into subtle, Jing into Qi
"Small celestial circle" - an exercise for opening the posterior-median and anterior-median canals
breathing through biologically hotspots located on the palms (lagoons), feet (yunquan) and on the crown of the head (baihui)
methods of initial diagnosis and treatment of diseases (medical qigong), such as:
method of cleansing and harmonizing the body with an energy ball

method of regulating the functions of internal organs (kidneys, liver, heart, spleen + stomach, lungs)
eye exercise
blood pressure normalization method

What will you gain from qigong training?

learn to relax and cope with stress - a constant companion of modern people
preparatory exercises will give you the opportunity to get rid of blocks in the body, make your joints more flexible, ligaments more elastic, open energy channels and prepare you for basic exercises;
by increasing the level of qi energy, you will significantly strengthen your immunity, colds and even the flu will bypass you
increased performance is another consequence of your increased chi level
exercise Big tree and small heavenly circle will significantly improve the condition of your spine and independently cope even with problems such as intervertebral hernia
qigong practice allows you to activate the "dormant" areas of the brain, including occipital part the brain, which, according to Chinese tradition, is responsible for creativity
if you have problems with the stomach, liver, intestines and others internal organs, the healing process will start, the "fresh" energy received from qigong practice will replace the old, stagnant "gray" qi
exercise Small heavenly circle will help you balance the work of the hormonal system
of course this is far from full list advantages of a simple and accessible qigong practice

The cost of a seminar on the 1st stage of Zhong Yuan Qigong

Seminar cost: 9,000 rubles.

For pensioners and students - a 20% discount (promotions "Qigong for Seniors" and "Qigong for Students").

For those wishing to pass the seminar again - 50% discount. To receive a discount, you should have a qigongist book with you that you have passed the 1st stage.

After the end of the seminar you will receive a "Book of Qigong", where the instructor will mark the seminars you have passed on the steps of Zhong Yuan Qigong.

After the end of the Qigong workshop for beginners, you can attend group classes.

The cost of one group qigong class for beginners: 800 rubles. The duration of the lesson is 2.5 - 3 hours.

The cost of a subscription for 9 qigong lessons for beginners: 6,000 rubles. The subscription is valid no more than 60 days from the date of attending the first lesson.

Our center also conducts individual Qigong lessons and individual seminars on the first stage of Zhong Yuan Qigong or "Qigong for Beginners".

You can see the schedule of regular qigong classes for beginners in the section "Schedule / Regular classes"

Registration for the seminar

In the section "Schedule / Seminars" you can choose a seminar suitable for you in time and for the instructor.

To register for the seminar, click on the "REGISTER" button at the top of the page of the selected seminar and fill in the appeared registration form.

You can also leave a preliminary application for the seminar by filling out the registration form at the bottom of this page and we will call you back and select a seminar for you.

Additional Information

It is advisable to attend qigong workshops for beginners in clothes that are comfortable for qigong practice. Sportswear is best.

Our Center has a dressing room where you can change.

It is advisable to bring your own spare shoes to class.