Chinese gymnastics taijiquan tutorial. Basic Taijiquan exercises for beginners

This traditional Chinese health system consists of eighteen individual exercises that affect human life.

Taiji qigong is a healing strengthening gymnastics and a separate philosophy, by practicing which a person gets the opportunity to improve his emotional background. This oriental system is not difficult to perform, it will suit a practitioner of any age, and everyone will be able to train.

qigong taijiquan

Qigong Taiji is actually a martial art, only in it you will not find practicing blows and sudden movements. This type of practice is more like a healing qigong than a combat system.

A distinctive feature of this system is the presence of 18 different forms in it, which are practiced during classes.

All these forms, in fact, are various kinds of captures, creases, throws. Their execution occurs smoothly, without sudden movements and physical efforts. People unfamiliar with the qigong technique may even think that practitioners perform peculiar dances. The Tai Chi system is a graceful and beautiful art based on strengthening and healing exercises. Much attention during classes is paid to breathing and the movement of energy. qi.

The goal of Tai Chi Qigong is to restore the constant circulation of Qi in the body of the practitioner, as well as fix all the movements performed in his muscle memory. Although Tai Chi is a martial art, as mentioned above, this technique is not specifically used for combat. Taiji qigong prepares the practice for a possible battle, fixing all 18 forms in the subconscious, tempers its physical shell, makes it more resilient, flexible and strong.

Tai Chi Qigong: video 18 forms

"Taiji" is translated from Chinese as "great limit", this is a real art of combat, but without the use of any weapon.

Modern practitioners also note the positive impact of Tai Chi Qigong on physical health. Like any qigong, this practice is based on the life-giving and healing power of the currents. qi. During practice, a person nourishes his internal organs and systems, ligaments and tendons with vitality.

Against the background of systematic exercises, there is a strengthening of health, strengthening of all the protective properties of the body. In addition, Tai Chi returns the body to flexibility and mobility, stimulates the renewal of the body, cleanses it of the accumulation of negative energy.

Tai Chi: Qigong for Beginners

Many people have a misconception about the martial arts of the East. In particular, Chinese techniques may seem overly sophisticated, pretentious and complex to modern humanity. But that's not the case at all. In Chinese teachings, you are unlikely to find really difficult systems (with the exception of hard qigong). Main point Chinese practice- strengthen your spirit and your body with the help of energy qi.

The 18 exercises of Taiji Qigong are distinguished by their gracefulness and smoothness of movements. You only need to watch the training video a few times to catch the main ideas and exercises of the practice. Even the most inexperienced student, under the guidance of the exercises-forms described below, will be able to easily master them and practice regularly.

18 Taiji Qigong Exercises: Video Lesson

All you need to know is that qigong is traditionally practiced in special light and spacious clothes. Don't wear tracksuits or yoga clothes, as the philosophy of Tai Chi is about the free flow of power. qi around you in space, and tight clothing can make it difficult.

A loose-fitting cotton suit, or even loose-fitting pajamas for the night, is a great option. Ideally, the sleeves of your vestment should sag freely under the wrists, and the bottom of the legs should not fit the ankles.

Thanks to the ease of learning this complex, even an elderly person and an inexperienced beginner, far from martial arts. Keep in mind that the art of Tai Chi does not have to be used in combat or learned purely for self-defense. Practice is good for human health, it restores work internal organs and adjust the function of the systems.

18 Forms of Taiji Qigong: Description of the Technique

18 forms of Taiji Qigong, the videos of which are given below - this is the real art of controlling the ancient living force qi. The basis of the complex is the teachings of Master Lin Huusheng, published by him in the manual “One Hundred Questions about Qigong”.

Tai Chi Qigong: 18 Forms Instructional Video

The system is performed in turn, from the first form to the eighteenth, without pauses between them and delays. Thus, a powerful and tangible effect is achieved. drinks of the physical shell by force qi, as well as its harmonious distribution within the body.

18 Forms of Tai Chi Qigong

Form 1

"Breath Regulation"

Stand straight, feet shoulder-width apart, arms relaxed and hanging along the body.
While inhaling, gently raise your arms forward to shoulder level, palms pointing down.
A slow exhalation is made. Keeping your back straight so that it maintains an upright position, bend your knees slightly and squat down. At the same time, the palms of the hands go down, as if pressing the air to the level of the navel.

Form 2

"Open your arms"

Slow breath. Raise your arms forward to chest level, while maintaining their parallelism to the floor. At the same time, straighten your legs. Point your palms at each other. Spread your arms in different directions.
Slow exhalation. Bring your hands together in front of you. Turn palms down. Bend your knees a little.
Repeat 6 times.

Form 3

"Colorful Rainbow"

Slow breath. Raise your arms to chest level, straighten your legs. The arms continue to move up until they are at the very top, and the palms are facing forward.
The breath continues. The entire weight of the body is transferred to right leg, she bends a little at the knee. The left leg is straight and only touches the floor with the toe. The left hand falls to the left, the palm is directed upwards. The right hand is raised above the head with a half-bent elbow. The body is slightly tilted to the left.
Slow exhalation. The weight of the body is transferred to the left leg, the right leg straightens, the arms pass the upper point and the right arm is already below, and the left arm is above the head. The body is slightly tilted to the right.
Repeat 6 times.

Form 4

"Split Clouds"

The center of gravity is again distributed evenly between both legs.
Deep breath. Hands are raised up, palms are directed upwards, at the top point the arms are crossed.
Deep slow exhalation. Hands on a semicircular trajectory from the side fall down and cross at the level of the abdomen. At the same moment, the legs are slightly bent at the knee.
Slow breath. Hands rise again in a semicircular trajectory and cross over the head.
Repeat 6 times.

Form 5

"Scroll Deployment"

Smooth breath. The left arm is extended forward, the palm is pointing up. The right hand describes a semicircle, passing by the abdomen and lower back, goes down. This is followed by an ascent with a description of the full arc. The body turns to the right.
Smooth exhalation. The right arm is bent at the elbow, the palm is turned forward and brought forward.
Smooth breath. The left hand describes an arc, the body turns to the left. And the right hand is extended forward
Smooth exhalation. The left arm is bent at the elbow, the palm is turned forward and brought forward.
Repeat 6 times.

Form 6

"In the middle of the lake to sail on a boat"

Smooth breath. When the left arm is brought forward, straighten both arms and raise them in front of you.
Smooth exhalation. Bend forward, while doing it with your hands Roundabout Circulation.
Smooth breath. Hands, having reached the extreme rear position, rise up, and the back straightens.
Repeat 6 times.

Form 7

"Pull the ball in front of the shoulders"

Smooth breath. The back is straightened. Imagine holding a heavy object in your left hand. With an effort with a straight arm, make a circular motion to the right side, while the center of gravity of the body follows an imaginary heavy object. The palm is directed in the direction of movement of the hand.
Smooth exhalation. The hand returns to its original position.
Smooth breath. The exercise is done similarly for the right hand.
Repeat 6 times.

Form 8

"Turning the body, observe the moon"

Stand up straight and relax your body.
Smooth breath. Straightened arms move to the left, then back and up. The head repeats these movements. The body follows the arms and turns.
Smooth exhalation. Return to original position.
Perform the same movement to the right.
Repeat 6 times.

Form 9

"Lower twist and palm push"

Smooth breath. Fists pressed to the sides of the body at the level of the waist, palms pointing up. Take the elbow of the left hand slightly back. The right fist is unclenched and brought forward.
Smooth exhalation. Return to original position.
Repeat the same for the left hand.
Repeat 6 times.

Form 10

"Cloud Hands"

Smooth breath. The palm of the left hand is placed in front of the face at eye level. The palm of the right hand is directed to the left and is brought forward. The body also turns to the left, and the arms move with it.
Smooth exhalation. The palm of the right hand is placed in front of the face at eye level. The palm of the left hand is directed to the right and is brought forward. The body also turns to the right, and the arms move with it.
Repeat 6 times.

Form 11

"Bailing out the sea, watching the sky"

Smooth breath. The left foot is placed half a step forward.
Smooth exhalation. The body leans slightly forward, arms crossed in front of the knees.
Smooth breath. Straighten the body and slightly bend the back, raise the crossed arms up above the head and spread apart.
Run 6 times.

Form 12

"Pushing Waves"

Smooth breath. All body weight on the right leg. Hands are pulled to the chest and bent at the elbows.
Smooth exhalation. The weight of the body is transferred to the left leg, the body leans slightly forward, the hands push the invisible wall in front of them and stop at eye level.
Smooth breath. Return to original position.
Run 6 times.

Form 13

"A flying dove spreads its wings"

Smooth breath. Body weight on the right leg. The palms are turned towards each other. Hands are spread apart.
Smooth exhalation. The weight of the body is transferred to the left leg. Hands are reduced to the starting position.
Repeat 6 times.

Form 14

"Stretching the arm, punching"

Deep breath. Stand straight, feet shoulder-width apart. Press the fists to the sides of the body at the level of the waist, palms pointing up. Strike forward with your right hand.
Deep breath. Return of the hand to its original position.
Run 6 times.

Form 15

"Soaring Eagle"

Smooth breath. Spread your arms out to the sides, palms facing down.
Smooth exhalation. Deep squat, hands keep their position.
Repeat 6 times.

Form 16

"The flying wheel turns in a circle"

Smooth breath. Straighten your arms in front of you. Begin to rotate the whole body to the left and up.
Smooth exhalation. Rotate right and down.
Run 3 times in one direction and 3 times in the other.

Form 17

"Stomping step, slamming the ball"

Smooth breath. The right arm is raised straight in front of you, the left leg is raised in parallel. Then lower both the leg and the arm.
Smooth exhalation. Perform the exercise with the left arm and right leg.
Repeat 6 times.

Form 18

"Pressing with the palms, calming the vital energy Qi"

Smooth breath. Hands are located at the level of the abdomen, palms are directed upwards. Raise your hands to eye level.
Smooth exhalation. Turn your palms down and lower to the level of the abdomen.
Repeat 6 times.

Taiji Qigong is a complex of 18 exercises in which one exercise smoothly flows into another. Thus, each form is executed immediately after the previous one, forming an inseparable system.

Gymnastics Taijiquan

Taijiquan(Tai Chi Zhuan) - complex health exercises recommended in any age from 8 to 98 years old. Translation - "Higher basic exercises."Construction principles- interconvertibility of opposites "Yin-Yang". Each movement turns into its opposite: the raising is followed by the lowering, the forward movement - follows back; the final movement is followed by the initial one. Tilts, turns on the principle of circular motion (as in Japanese AiKiDo), as, with its own specifics, in the Tibetan "Eye life..")

Accompanied tai chi concentration in Dan Tien (in Aikido - tanden). Such a combination of movements relieves any tension and provides "internal and external harmony", activity " flow of vital energy (in China Chi, in Japan Ki) ".

Disappear, on presentation Chinese medicine, - pathological reasons for its (Ki) blocking.

Great importance is attached to the coordination of movements and breathing (practice Qi-Gong), Movement towards oneself - on inhalation, away from oneself - on exhalation (as in combat Wu-Shu, karate, taekwondo).

The basis is the discovery of Chi ( K i) at the beginning of the complex movement and closing at the end of the complex. The palm chakra "warms up" the meridians of the hands, body, etc.

The master gives energy physicist-gymnastics-instructor ...

When the student is ready, the master comes.

This means that you go to the nearest gym and ask about the Tai Chi Chuan section.You ask who leads the section, what kind of training he has (instructor or teacher) and decide for yourself what you want: Tai Chi (energy) or Quan - gymnastics with slow movements from fist fighting.

At the same time, one must love the Chinese way of life, Chinese culture, philosophy, worldview, diligence, perseverance (remember the early films of Zhaki-Chen, kung fu and tai chi are twins and brothers...

Quote from Wikipedia:
"Kung fu or gong fu (Ch.功夫, pinyin gōngfu listen)) is a Chinese term often used as a synonym for Chinese martial arts. Its original meaning not necessarily related to martial arts. Literally translated from Chinese, gong means work and fu means person.

Thus, kung fu is any acquired skill or achievement obtained in the process hard work over a long period of time , including the art of mastering one's body, mind and energy in order to gain superiority in hand-to-hand combat."

That is, Taiji is the skill of Chinese recreational gymnastics, and, of course, the way of life and perception of the world ... in motion ...
It's also a family sports complex with the possibility of joint growth of the physical and spiritual.

Imagine a picture when on Sunday grandpa (a sort of Jaki-Chen aged "over sixty"), dad, mom and two children of different ages - performsimultaneouslytai chi moves around the room and rotates and "sighs and exhales". The picture is amazingly beautiful. All this in a smooth movement in an arc, dad reminds: "we stroke the horse's mane", "we catch the bird by the tail.", step, half a step ....

The rest of the team... strokes, catches... half-steps... Beautiful! And the family is very close...

Principles of Tai Chi Quan (Tai Chi Zhuan)

This energy gymnastics is aimed at:
- mastering the Dan Tien breathing, coordinated with the movements,
- ensuring internal and external harmony,
- concentration of attention on the Dan Tien zone, the direction of energy,
- flow improvement Life Energy,
- removing the causes of energy blockages (in meridians),
- increase the body's defenses and vitality,
- Improved lung and heart function
- high blood oxygenation in specific areas,
- strengthening of metabolic processes, and energy supply,
- restoration of impaired functions.,
- training of the central nervous system and vestibular apparatus, etc.

Like any energy practice, Taijiquan should be started under the guidance of a Master or an instructor. This is due to preliminary exercises for kneading the neck, shoulder girdle, turning the torso to the left and right, rotating the hips clockwise and vice versa, kneading (warming up) knee joints rotation.

After physical kneading, Qi-Gong exercises are done (healing breathing with an emphasis on the lower Dan Tien - an analogue of deep (female) breathing with the stomach.))

At the same time, there are standing meditation elements with closed eyes, with the relaxation of the hands and the resolution of their SPONTANEOUS raising. (during the classes in Vorkuta, during meditation, a boy, about 15 years old, constantly fell asleep during meditation. The instructor brought him back to normal with special techniques ...)

This is not a contraindication, the boy successfully completed the course of Tai Chi 24 forms. At home, he excluded meditation and perfectly restored his form and physical condition ...

Contraindications:
“Mastering complex coordination of movements, simultaneous participation in a smooth motor act of many joints and muscles, concentration and calmness during classes lead to positive changes in various physiological systems.

Therefore, we can recommend gymnastic exercises not only to healthy people, but also to patients with diseases of the cardiovascular system, gastrointestinal tract, joints and spine, sleep and wakefulness disorders, other astheno-neurotic conditions. There are practically no restrictions ... "

Gawaa Luvsan. Essays on Eastern reflexology. c483

Therefore, no one interferes with simply mastering Taiji gymnastics, where groups of movements imitate, for example, a horse's mane on the arm and stroking it from above with the second hand. And the names are melodious, for example: “We stroke the horse’s mane”, “Grab the bird by the tail”, etc.

12 Principles of Taijiquan.
1. The spirit is calm, thoughts are focused on the exercise.
2. The body is pleasantly relaxed, light, mobile.
3.The posture of the body is straightened, comfortable.
4. Movements are slow and smooth, turning one into another.
5. All movements are circular, in an arc.
6. All muscles and ligaments and joints are, as it were, widely spaced,
7. The gravity of the body (center) should go down for stability.
8. Movements are connected: with breathing: closing - inhale, opening - exhale.
9. All parts of the body work in conjunction with one another.
10. The source of movement is in the feet, develops in the legs, goes to the waist, acts through the hands.
11. The hips lead the torso.
12. The change of movement from Yin (empty) to Yang (full) and vice versa must be done consciously, the spirit (will) leads the body and connects Chi (Ki)

Practical application.Exercises...
We start with the opening of Chi (Ki) energy .. (1-4)
Half an hour before Qi-Gong, Taiji, remove rings, earrings, chains, bracelets, do not hold metal objects in your hands for a long time.Go to the toilet. Ask your relatives not to distract you... Classes are best done in a ventilated room, in a calm, even state.

To calm down, do three times:
- inhalation through the nose with inflation first of the abdomen, then the bottom of the lungs and, finally, all the lungs, with raising the chest (the image is a filling bag);

Exhale through the mouth with half-closed lips, starting from the abdomen, the bottom of the lungs, the top of the lungs, and the exhalation should be longer than the inhalation. Sensation of a deflated bag from bottom to middle to top.

Don't get carried away, don't make yourself dizzy...

The main stand is natural, straight, facing north .. (do not try to re-plan the apartment for Taiji .. - you can not strictly to the north. There will still be benefits. And we are not in China, where the philosophy of the country is more southern than Russia , has its own nuances of meaning "north".

The feet form an angle of about 80 degrees, the body weight is distributed evenly on both legs.
The legs are slightly bent (and further, also in all movements, the center of gravity is mentally lowered below the center of the body).

The head and neck are straight (no nodding), but not tense. We don’t stick out the chin, we don’t try and we don’t strain, we don’t hurry ...
The arms hang freely at the sides along the body. Palms to hips. Breathing is further free - through the nose. The mouth is closed. The tongue loosely slightly touches the upper incisors.

Drop your thoughts... focus on the exercise. As if watching from the side ...

Awakening Chi do raising hands with a sigh to shoulder level (2) Then, in an arc, we pull our hands to our shoulders and smoothly, as if in water, lower them to the level of the belt ...

May tingle in the fingers or feel the flow of a wave from the hands. This is Chi. So we met ... with energy ...

First exercise. "stroking the horse's mane"

1. Slowly turn the body to the right (in the direction clock hands at 1 o'clock) and shift the weight to the right leg, lifting the right hand and forearm to the upper right side chest. At the same time, the left hand is brought in an arc under the right hand. Palms facing each other as if holding the ball. (Hereinafter this movement will be called "keep the ball").

Bring the left foot to the right supporting leg, the toe touches the floor. Look at the right hand (Fig. 5)

2 . Bend the knee of the supporting leg and turn the body to the left (for example, the hands of the clock 10 o'clock), and with the left foot do step by (8–9 hours), shifting the main weight to the left leg. At the same time, the right leg is straightened and the legs are formed into the left “bow-arrow” position. When turning the body, raise the left hand to eye level.

The palm is turned obliquely upwards, the arm at the elbow is slightly bent. Simultaneously * with a pair of hand movements) lower the right hand away from the right side, palm down, fingers forward. Look at the left hand (Fig. 9).

Pay attention: the body should be always in a vertical position, the chest is relaxed. Movement, hands are rounded. Do not extend the outstretched arms. use the waist as"axis" when rotating the body.

The movements during the execution of the “bow-arrow” position and the spread of the arms are smooth and well coordinated with each other. When taking the “bow-arrow” position, you should first put your foot on the heel. While in position, you must ensure that the knee of the front leg does not go beyond the toes. The back leg is straightened, forming an angle of 45 ° with respect to the ground. The internal distance between the lines of the heels is 10–30 centimeters. In the final position, the direction is at 9 o'clock.

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

The guest of my blog Vilia Kolosova 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 Vilia.

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 healing gymnastics called tai chi - qigong.

My interest in Eastern practices arose relatively long ago, I did yoga, studied acupressure, su jok therapy and always wanted to get a little closer to the qigong healing system, aimed at harmonizing all systems 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 enjoy doing 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 Chinese masters say, it is most effective with minimal time. After learning the whole complex takes only 15 minutes. It is also not unimportant that the complex requires minimal space, just enough space is required to take a step forward.

This gymnastics combines two more ancient Chinese gymnastics, combining breathing exercises qigong systems with movements characteristic of taijiquan. This complex, consisting of 18 exercises, began to be improved more than 50 years ago by the Shanghai master of martial arts Lin Huozan, it was adapted to modern conditions, including for representatives of European culture, far from knowledge of Eastern practices. It is not at all difficult to master it, people of the most different ages and even those who are well over sixty.

Qigong for beginners

The complex of tai chi - qigong is very good for beginners, for those who have physical training 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.

In addition, an important point is the fact that the complex affects the psychological mood of a person. The complex is carried out in 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 for those who have never done exercise We can recommend this complex.

Improving gymnastics tai chi - qigong. Basic principles

The complex consists of 18 exercises that smoothly transition 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 taken for 30 minutes;
movements should be smooth, synchronous with breathing;
tongue during exercises slightly touches the upper palate;
eyes half closed;
clothing 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 sweating, only light perspiration, but if you still sweat, change clothes to prevent hypothermia, and slow down the pace of the exercises;
Do not take cold showers after class.
you need to do the exercises daily.

Breath qigong

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

Here the so-called reverse breathing is proposed, when the stomach is drawn in when inhaling, the diaphragm rises, and when exhaling the stomach protrudes, the diaphragm descends. Inhalation is made through the nose, exhalation through slightly open lips. You should gradually get used to such breathing during classes, over time it will turn 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.

Qigong morning exercises for beginners. Exercises

After warming 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 entire 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 to 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, I approached the development of the complex in such a way that the load increased gradually, and the exercises did not cause pain and discomfort.

Exercise 1. Breathing stabilization

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

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

Once your arms reach shoulder level, as you exhale, bend your knees so that your knees are at the level of your big toes. This position is called “quarter squat” in qigong gymnastics. At the same time, the body maintains a straight position, the head does not bend, the chest does not move. Simultaneously with the bending of the knees, the relaxed hands gently go down and touch the knees, after which the legs are straightened.

During the exercise, make sure that the back remains straight all the time, the inhalation falls on the upward movement, and the exhalation occurs on the downward movement.

Benefits: exercise has a positive effect on the cardiovascular vascular system, eliminates blood stasis and promotes the correct distribution of energy. It is especially useful for people suffering from hypertension, heart and liver diseases.

Exercise 2. Chest expansion

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 palms to each other and spread them apart with palms up. The focus is on the chest.

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

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

Exercise 3. Swinging the rainbow.

As you inhale after completing the previous exercise, slowly raise your straight arms up with palms facing each other.

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

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

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

Exercise 4

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

While inhaling, we straighten our knees, and raise our crossed arms up and turn them over our heads with our palms up. Then we straighten our arms 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.

Benefits: exercise strengthens the muscles of the lower back and hips, useful for diseases shoulder joints and hearts.

Exercise 5. Pulling 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 right hand palm up and take it to the thigh. As soon as the right hand is at the level of the thigh, begin to turn the body to the right, and raise the hand in a smooth, wide movement to the level of the ear. The eyes follow the right palm.

Then we bend the right hand at the elbow and push it forward with force with the palm of our hand somewhere at ear level. At the same time, the left arm is bent at the elbow, describes an arc with the palm and lowers to the level of the thigh.

Benefits: the 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

Having finished the previous exercise, bend your knees, but a little more than in the previous exercises, lean forward a little 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.

Hands describe a circular motion and go down, while bending the legs at the knees. We focus on the arms and back. On the inhale - raise the arms, on the exhale - lowering down.

Benefits: Exercise has a positive effect on nervous system, heart and digestive organs.

Exercise 7. Playing with the ball

The Chinese call this exercise the ball game, but in fact 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 one. From the previous position, slowly straighten up, the body to the left. At the same time, the left hand remains in the same position, and point the right hand up to the left, the palm also up.

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

Lower your right arm and repeat the movement on the other side. When performing, follow the imaginary ball with your eyes, focus on your hands. Try to keep the movements enjoyable, slow and smooth. On the inhale, move the arm up, on the exhale - down.

Benefits: The exercise has a tonic effect on the entire body.

Exercise 8. Admiring the moon

In the quarter squat position, lower your arms along the body, while inhaling, turn the body as much as possible to the left, while straightening your knees and raising your left hand, palm up. 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 the movement to the right side, while making sure that the movement of the arms, chest and head are synchronous, and the body is stretched as much as possible. We do everything slowly and smoothly, we do not tear our heels off the floor, we concentrate our attention on our hands.

Benefits: Movement stimulates the kidneys and spleen, relieves muscle tension and reduces body fat in the waist area.

Qigong gymnastics. Video

I suggest watching a video in which a Chinese master shows the taiji-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. Later I will show you the other ten exercises. If everything doesn't work out, don't be discouraged. regular workouts everything will work for sure!Vilia Kolosov. blogger out of town

I thank Viliya for the topic. We will wait for the continuation of the material. Follow the blog post.

And for the soul, we will listen to the video today Take care of each other people . Music S. Grischuk - Wanderer. Wonderful styles from Vasily Pavlenko.

You already know, my dears, that all good things begin with a dream. For example, dreams of prolonging youth, preventing diseases. It carries with it something much more than just the desire to look good. After all, it is much easier to look younger, more attractive, more cheerful than it really is to be. If in the first case modern medicine and cosmetics will help you to some extent, then in the second you will have to try a little. But the wonderful Tibetan exercises for youth and health that you need to perform for this are simple, few and accessible to literally everyone. Let's start with me, right now, the movement towards yourself.

The History of the Birth of Taijiquan Exercises

Lend a helping hand to your soul and body. In the soul of any person (old and young, man and woman, sick and healthy) there is a source, a treasured elixir of cheerfulness, optimism and active longevity. The main task of the proposed exercises is to awaken this source.

The practice of healing exercises and meditations, spiritual and physical rebirth came to our world along with the knowledge of the ancient mysteries of the East. Behind the ridge of the highest peaks in the world, the Himalayas, in the monasteries of ancient Tibet, the foundations of this amazing gymnastics were born. The monks of Tibet not only survived in the harsh conditions of the highlands, but also achieved spiritual and physical rebirth, rejuvenation, enlightenment of the mind and, ultimately, superpowers. They could travel many kilometers without rest and food. They calmly endured the cold in light clothes, without illness and even gray hair lived to a ripe old age. Few European travelers who came to Tibet were struck by the clarity of mind, strength and dexterity that even deep elders possessed in Tibetan monasteries. The secret of eternal life and youth, legends about levitation, clairvoyance and telepathic abilities of monks from century to century excited inquisitive minds and left amazing testimonies.

The first book about amazing Tibetan exercises for youth and health appeared in 1939 by Peter Kelder. Since then, it has been translated into dozens of languages, has gone through hundreds of reprints, and has helped millions of people. Just five ritual exercises will help you improve your health and prolong youth, as they have already helped many. Unlike many practices, they fit well into any rhythm of life, do not take much time (you can do just 15 minutes a day!). They don't require special training, you will not need a special room for this practice, but only the desire to change your life. Before describing the complex, I will give a few tips common to all exercises.

The concept of qi and taijiquan

Consider how Taijiquan and the concept of qi are related. Performing taijiquan exercises at a slow, smooth pace with a gradual increase in the range of motion depending on the individual capabilities of those involved, the lack of forcing in the study of the complex and focusing efforts on improving the quality of each exercise makes it possible to start practicing taijiquan gymnastics for people of a wide age range, including those with very low level physical fitness.

The concept of qi is fundamental to the entire internal wushu tradition. Without touching on its meaning in detail, here we will only dwell on a few points that you need to know when practicing taijiquan. Qi does not have an exact match in Russian and assumes several meanings: internal energy, air, breath, prana, pneuma, and even mood. One way or another, we are talking about the energy substance that fills our body. The most important quality of qi is that it can be wasted (for example, during heavy exhausting work or illness), replenished (through breathing and meditative exercises, proper lifestyle, certain nutrition), come into a state of imbalance and harm the body (with anger, any strong feelings and experiences), to be oppressed (with a long sleep or, conversely, lack of sleep, overeating).

Sometimes when a person feels what is commonly referred to as "low energy", in Chinese tradition it can be explained in terms of "lack of qi" or "oppression of qi". Any disease, therefore, is caused by an imbalance of qi in one or another part of the human body. Thus, the most important task of any system of internal art is to bring qi into a state of peace and harmony. It is no coincidence that they say that "taijiquan can cure hundreds of diseases." By traditional ideas, one part of qi circulates through certain channels or meridians in the human body (jinlo), the other part can be “under the skin” or in specific organs, such as the liver, heart, lungs, etc. In an ideal state, qi circulates freely without the slightest delay, however, in the event of illness or some kind of ailment, so-called “delays” in the free circulation of qi (du qi) occur. This can be due to any disease, for example, and excessive mental stress or overwork.

Taijiquan exercises can correct imbalances various types in qi circulation. However, this cannot be done once and for all. Usually during the day a person has to experience various kinds of stress associated with making difficult decisions, physical activity. So there is an internal discomfort, a feeling of unjustified anxiety, nervousness, loss of attention. The imbalance can be caused by association with some people who can have a negative impact on your condition. Even improper or excessive nutrition can cause blockage of qi for a long time. Thus, it is necessary to regularly repeat the "restorative" sessions of taijiquan. For example, in the morning, classes with this complex “charge” the body before a working day, in the evening they again bring internal qi to a state of rest.

Basic Rules for Performing Taijiquan Exercises

For the first week, do each exercise for youth and health three times.
Every week increase the number of repetitions by 1-2. Thus, after 9 weeks, you will be able to perform each exercise 21 times, this is the maximum number of repetitions.
Do not be embarrassed if at first it will be difficult for you to complete all the exercises of the complex. You can reduce the number of repetitions if you feel unwell, but try not to miss a single day. Each of us has days when health leaves much to be desired, these days reduce the pace and the number of times to an acceptable level, be careful, in this case the exercises will take a few minutes, but it's better than nothing.
Most best time to start classes - morning. Exercise only on an empty stomach or no earlier than two hours after eating. You can take a shower first.
When you feel an urgent need to increase the load, add a second lesson - in the evening.

The main Tibetan exercises for youth and health

Exercises for youth and health go well with other complexes, such as yoga or aerobics.

First Taijiquan exercise

In Islam, there was even a Sufi sect of rotating dervishes who drew strength along this path, using the energy of rotation. Gradually, you will develop a sense of balance, strengthening the vestibular apparatus. This will help you easily stand on your feet in any extreme situation, avoid unnecessary injuries in transport and on ice.

In addition, the first of the 4 Tibetan exercises will give you extraordinary vigor, thanks to increased blood circulation, help prevent headaches, have a healing effect on osteochondrosis and varicose veins veins. This is your first step towards healing and rejuvenation.

Second Taijiquan exercise

Before the second exercise, relax, take a couple of deep breaths through your nose and, accordingly, a couple of deep exhalations. In a minute you will be ready for new exploits. Performing the second exercise, lie on the floor on your back (previously laying a tight rug), stretch your arms along the body, palms should be facing down, and fingers clenched.

Take a deep breath, lifting your head so that your chin is pressed against your chest. At the same time, straighten your legs straight up, trying not to tear your pelvis off the floor. Then slowly, as you exhale, simultaneously lower your legs and head to the floor. Help yourself with your palms and forearms, resting on the floor. Then relax for a moment and repeat the movement. You will need some effort to keep your legs straight. Perhaps, in the first lessons, the legs will be naughty and bend at the knees when moving up. Let it not upset you. You can do the movements by bending your legs as far as you feel comfortable. In the future, you will surely be able to keep them even and beautiful. During exercise, the abdominal muscles tense. It's pretty important point- focus on it. But at the same time, try to keep the muscles in the head area relaxed.

If you suffer from pain and stiffness in the back, then you need to reduce the intensity and be careful. This is especially important for women during menstruation; in caring for your beauty, try to avoid painful spasms. You can postpone this exercise until better times. Remember, time is now working for you! The second exercise is especially valuable because it tones the endocrine glands, restoring beauty and youth to us. It alleviates the symptoms of menopause, tones the prostate and uterus. A positive effect on the digestive, respiratory and circulatory organs was noted. It will also help those who suffer from arthritis and osteoporosis. And in any case, it will give you vivacity and increase tone.

The third exercise of Taijiquan

You have done a good job with the abdominal muscles, and in the third element of the practice, you can pay attention to the hips. The entire movement is done on your knees, so place a soft towel or blanket under your knees to relieve the pressure.

Try to relax the muscles of the neck and head. Kneeling, rest your toes on the floor and straighten your torso. Use your palms to help yourself when moving; to do this, wrap them around the back half of the thighs. Then exhale through your nose and gently tilt your head, pressing your chin to your chest. As you inhale, gently bend back, throwing your head back as far as possible. Your spine will bend in an arc. Exhale again - this time return to the starting position.

This exercise will have the same beneficial effect on your body as the previous one. We can say that they perfectly complement each other. It works with the energy of the same organs, but it also has an additional advantage in that it will help you with stagnation in the sinuses, pain in the back and neck. That's why Special attention focus on the correctness and rhythm of breathing. It strengthens the thigh muscles just as well as the second exercise strengthens the abdominal muscles.

With the help of the depth of the deflection, you yourself regulate the intensity of the lesson. With increased pressure, it is not recommended to bend too deeply, it is necessary to ensure that the head remains above the level of the heart. However, pretty soon you will see that it is easy to perform and perfectly complements the previous two. It is especially useful for women who are in menopause. At regular performance this movement increases the level of energy - you get additional vitality. Increasing the speed of this movement accordingly increases its efficiency. Just remember that for some diseases (Parkinson's disease, fibromyositis, sclerosis, headaches, chronic fatigue syndrome, high blood pressure), you need to perform the movement very slowly, increasing the number of repetitions by 1-2 per week, and not bend too deeply. With regular exercise, you can forget about the traditional cup of coffee in the morning - and without it, you will have enough energy for the whole day. You will also enjoy the feeling of flexibility and dexterity in your body.

The fourth exercise of Taijiquan

In our difficult time, the level of vitality directly depends on the state of the immune system. The fourth movement on the path to beauty and health will help you strengthen it.

So ... Sit on the floor, try to keep your back straight, stretch your legs in front of you, place your feet at shoulder level. Rest your palms on the floor near the buttocks, while the arms should be straight, fingers extended forward. As you exhale, press your chin to your chest. Then, while inhaling, tilt your head back and lift your torso off the floor so that it rests only on your arms and legs bent at the knees.

Try to place your arms perpendicular to the floor and your torso parallel. Hold your breath in this position and then exhale as you return to the starting position. Don't be afraid to tighten the muscles in your arms, abdomen, and buttocks, and as you lift, focus your attention on moving your pelvis up—this will help you stay stable. The chin can be pressed to the chest at first, but in the middle of the movement, tilt your head parallel to the floor. Of course, at first the exercise will seem difficult to you, but with the gradual strengthening of the muscles of the abdomen and legs, this movement will become easier and easier.

The torso can be raised above the floor not very high - as it is more convenient for you, and if you have pain in your hands, rest on your fists. If, nevertheless, this movement seems difficult to you at first, then try a simplified version of the "bridge". To do this, lie on your back, bend your knees and place your feet on the floor near your buttocks. Inhale and lift your pelvis up 10 cm above the floor. Hands should lie on the floor, extended along the body with palms down. As you exhale, relax and return to the starting position. Try this movement up to 10 times - it will help you prepare for the main exercise.

Due to its positive effect on blood and lymph circulation, this exercise will heal and rejuvenate your body. Helps you with arthritis, osteoporosis in the hands and hip joints, irregular and sluggish menstruation, with congestion in the sinuses. It will strengthen the muscles and tones the abdominal cavity, heart, diaphragm.

Thanks to the exercise, your breathing will become deeper and fuller, your sinuses will be cleared and, most importantly, your immune system will be strengthened.