Therapeutic effect of forms of tai chi qigong. Learning Tai Chi (self-study)

If you have absolutely no time for exercise or are just too lazy to go to a fitness club and run in the morning, but have a desire to restore strength, be healthy and energetic, then this simple gymnastics"Qigong 18 forms" just for you. And all it takes is 15 minutes a day!

While doing gymnastics, a person breathes deeper, and when breathing deeply, the old, spoiled comes out of him, and the new fresh enters into him ...
Zhang Zhu

Simple and accessible to everyone health gymnastics"Tai Qigong 18 Forms" was developed by the Chinese qigong master Lin Housheng in the 70s of the last century on the basis of ancient Taoist health practices.

Lin Huusheng - famous educator, scientist and healer, professor of the School Chinese medicine in Shanghai, director of the Qigong Research Institute in China and honorary president of the International Society of Natural Medicines.

The overall goal of Tai Chi Qigong is to reduce mental and physical tension and relax tense muscles in the body and restore strength. It is practiced by over 10 million people worldwide.

Everyone who does the "Taiji Qigong 18 forms" gymnastics gets tangible health-improving results very quickly!

18 Form Tai Qigong increases energy, agility and flexibility, strengthens joints and muscles, promotes recuperation, weight control, rejuvenates the body, mind and spirit, reduces stress and improves the ability to concentrate.

The Tai Qigong gymnastics has been called "18 forms" because it has only 18 movements. The movements are quite simple and yet effectively cope with the costs of a sedentary lifestyle that many are subject to in our time. This is especially true for office workers and those who hang out at computers for long hours.

Despite its simplicity, Tai Chi Qigong 18 forms has a powerful healing effect. And all because it's not just charging, but working with the internal life energy Qi. And even if you don’t understand anything about it, it will still work and be useful.

Movement helps digestion good traffic blood, prevents diseases ...
Hua To

On the Internet there are several similar articles on gymnastics "Tai Chi Qigong 18 Forms" with detailed descriptions movements (link). They are mainly taken from the 1991 Qigong and Life magazine. The descriptions are not very correct and rather complicated. After reading, I recommend using 18 movements video lessons for qigong gymnastics. Here is the most sensible of them:

Pay attention to the grandfather in the center. He does everything very precisely and correctly. And also very easy. This is the main feature of Tai Chi Gong gymnastics. There is no need to use force, strain or rush. Everything is done calmly and measuredly, one exercise (form) smoothly flows into another. The speaker in the video tells you how to alternate inhalations and exhalations (“ka” and “fu” in Chinese correspond to inhalation and exhalation).

To get started, just memorize the sequence of movements of Tai Chi Qigong gymnastics. Breathing should be even and calm. Breathe with your belly. This so-called lower breathing. For starters, it’s worth practicing just breathing with your stomach, as many are used to breathing either with their chest, or only top lungs.

Deep breathing, which is often recommended during qigong exercises, does not mean at all that you need to breathe like a steam locomotive when the chest is heaving and everything else! The word "deep" should be understood as quiet, calm and slow breathing into the stomach, that's all.

Important notes when performing gymnastics "Taiji Qigong 18 forms"

The body must be collected. No wobbling or loose limbs. The hands are collected, but not compressed. No stress. To get the right feeling, try to feel your whole body as if wrapped in a warm mist. In some practices, this condition is called inclusion. At correct execution you can feel warmth in your palms, tingling, etc. Just do not need to specifically imagine these sensations. We just feel.
All attention is focused on the execution of movements consistent with breathing.. The trick here is just that the mind at the same time calms down. Nothing should be distracting. It is better to turn off the phone, and warn relatives so as not to interfere.
The complex cannot be interrupted! No action, no talk. If, however, this suddenly happened, then be sure to make a collecting movement - a circular rise and fall of your hands in front of you and folding your palms on your stomach. And then you can already run to save the Galaxy or runaway milk.

All exercises of gymnastics "Taiji Qigong 18 forms" are performed 6 times. In the video above, shapes 11, 12, 13 are shown on the left leg only. They should be repeated in the same sequence and on right leg Same.

There is also a rather old two-part video in which Master Lin Huusheng himself shows the sequence in a rather peculiar way. It's up to you which style to choose. There can be no mistakes here. Main mistake- don't do it at all :)

Gymnastics Tai Chi Qigong "18 forms" performed by master Lin Housheng, part 1

Gymnastics Tai Chi Qigong "18 forms" performed by master Lin Huusheng, part 2

In addition, there is a Russian-language video course "Taiji Qigong - Wellness Gymnastics", in which qigong instructor Alexei Kuzmin talks in detail about the gymnastics "Taiji Qigong 18 Forms".

Personally, I first studied at his course. I can say the following about the results: in the first six months I lost 10 kg, got rid of attacks of VVD (vegetative-vascular dystonia), pain in the joints of the fingers disappeared, general state improved significantly, I became more calm and balanced, I had more energy, I began to sleep better, and it was easier to get up in the morning.

I do Tai Chi Qigong 18 Forms every day in the evenings. It has become a good habit for me. What do you want :)

Be healthy!

Save the article to your wall so as not to lose it!

PS: If you have any questions about the implementation of the Tai Chi Qigong 18 Forms gymnastics complex, then write them in the comments. I will be happy to help and advise you on what to do and how to do it.

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 its 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 definitely have a positive effect on physical and mental health. Even for those who have never exercised, this complex can be recommended.

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 Roundabout Circulation 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 the 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 hands, chest and the heads were synchronous, and the body 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 not everything works out, do not be discouraged, with regular training everything will work out 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.

Knowing yourself is tai chi.

Independent study of taijiquan.

Millions of people on all continents practice the internal style of wushu "taijiquan", but only a few tens of thousands know its real purpose. Many people like the deep relaxing effect, others believe that tai chi will completely change life, open the meaning of existence. But most practitioners do not even suspect that taijiquan is the most ancient art of not only healing and spiritual transformation, but also Creativity. Antiquity means not millennia, but millions of years of the life of a creative person. Science as a method of cognition and a source of information about nature is primitive, because is based on limited perception (mainly vision) and uses violent methods of cognition. Science is essentially like medicine: a catalog, a census of what we can feel, see at the level of animal perception. Taijiquan as a method of independent study of our internal capabilities is similar to science in only one thing: the systematic progressive mastery of the forms of the Taiji complex with the help of a logical mind. This is where the main mistake lies - tai chi is not an exercise for the development of figurative memory. It is rather the erasure of memory, the purification of the subconscious from unnecessary habits and desires (hindering our development). Therefore, it is advisable to start studying tai chi not with forms, but with basic exercises: standing, standing, steps, swings, balancing, various movements with "eights", "yin-yang monad" (i.e. "winding a silk thread"), tai chi qigong. If, of course, you are interested in the result... they block the figurative perception of the integrity and harmony of the tao (an attempt to perceive through logic). This, in turn, comes from the lack of a state of calm (emotional balance), which, if it is achieved, is achieved after several repetitions of tao. Peace is the initial state before the complex, not the final state. Most people think that this is difficult to achieve, and therefore use tai chi as a relaxation method, hoping that in 10-15 years everything will come by itself. Illusion! Firstly, it’s not a fact that it will come, and secondly, adaptation to a permanent state of “wuji” is half a year for everyone, just like real results come not after 10 years, but after 3-4 years of constant, and most importantly right classes taijiquan.

The first thing to choose is the tai chi teacher. master yourself basic technique almost impossible. Basic skills, first of all, develop naturalness, spontaneity, i.e. comfort of movements for emotional perception. Therefore, the trainer must have at least 20 years of independent (non-teaching) practice experience. Mastering the base and forms of the complex is 3-4 months of regular classes under the supervision of a teacher. In general, you need to tune in that the first year you should practice every day. Breaks are not allowed due to the fact that practicing tai chi for 1-2 hours is a clearing of energy channels for a day. To turn on the mechanism of mental transformation, the body needs at least a year regular practice, then the recovery program starts and tai chi turns into the same everyday habit as brushing your teeth or going to the toilet, but with a positive emotional connotation (unless, of course, you have learned the basic technique). The choice of the complex is of great importance: it will become your guide to the real world of the Universe for several years, until you master more advanced forms of self-purification. The complex should not be physically difficult for your body, otherwise tai chi will turn into a kind of physical exercise. The tao "24 hand movements" of the "Yang" style is universal here. If you want to learn more difficult moves, or start by learning Chen style, deal with your ego: self-confidence and tai chi are opposites. You may be better off doing external Wushu instead of feeding your spiritual ego. Tai chi for those who want to get rid of violence, incl. over himself. For several months, you need to scrupulously study the forms of tao and their relationship with breathing, because you are studying a type of dynamic qigong, and this is breathing exercises and work with “chi” energy. By the way, if after a couple of years of training you do not feel "qi", contact a specialist: the skills of working with energy are elementary, there is no mysticism or complexity here. The next stage of development begins after the external mastery of the forms of tao and their combination with breathing (it is better to use the full deep breathing). Breathing is a separate conversation: first, breathe naturally, i.e. to maintain emotional comfort. As you master the basic stances and steps, you will begin to gradually lower your center of gravity, i.e. perform movements in a low position. This will allow you to switch to full diaphragmatic breathing, always direct (the reverse will make you neurotic). Do not try to sit lower for something: physical stress is useless to you. Read books about tai chi less: it's a business, and nothing more. Many of the masters indicated in the title are unaware of the existence of these "works". For most of these essays, you are more likely to end up in a psychiatric hospital if they are given right advice . Well, most likely, the lesson in the book will be the fruit of your fantasies. It is better to combine reverse breathing with the complex after 3-4 years of constant training. After studying the forms, focus on the rhythm of the movements: it is consistent with the rhythm of the breath. When doing tao, listen only to the breath. The key to listening is balance, a balance that allows you to remain relaxed throughout the complex. Pay great attention to the technique of movement and coordination during the warm-up. There are two types of balance: physical and emotional. Gradually, listening to the rhythm of breathing, move from the balance of the body to the emotional one (this is when the joint of the supporting leg is relaxed, even when you stand only on it). You need to start the complex only when you stop swinging in the initial wuji stance (mentally descend along the spine from the crown to the center of the soles and further into the ground). The state of emotional peace is the source code for deciphering tai chi movements. While performing tao, you will slow down the rhythm, connect your gaze, thought, but peace must remain unchanged. So the first stage of mastering is listening to the rhythm of breathing and rest throughout the whole tao. Over time, you will be able to listen to the rhythm of the heart, i.e. work with the image of Light. But this is a more complex concept that can only be passed with a teacher. After you balance the movements and the rhythm of breathing, the same "24 Yang complex" can be easily performed in 6-7 minutes. Pay the main attention (70%) to slow steps, because. they contain the secret to an altered state of consciousness during exercise, as well as rooting during the complex. The next stage is a constant center of gravity throughout the tao: try not to lower, much less raise your lower back during one repetition. If you are well relaxed, it is better to go lower on the next rep. Repetitions of the complex can be from 3 or more, until you find a balance of peace and awareness (introspection). This is another argument in favor of small complexes, because. during one repetition, the energy "qi" goes through a full cycle, i.e. cleanses the entire body. The more of these cycles (i.e. repetitions), the better. After 2-3 years, if possible, and depending on age, try to lower the center of gravity lower, i.e. tao execution height. The next stage is twisting and awareness. This is done on the basis of equilibrium, i.e. emotional balance. Expand the lower back, the body as much as possible (do not rush), until it stops. Constantly shift the weight from one foot to the other. And don't forget the rhythm. On the 3-4th repetition, try to distance yourself from performing the actual technique, to feel the world around you, the earth, the sky, to see yourself as if from the outside. Finally, the main stage for the transition to the mental level of disclosure of opportunities is next stage. The technique of moving the gaze behind the movement of the hands allows you to activate the heart center and turn the performance of tai chi into martial arts and at the same time turn on the "internal generator". This leads to spiritual transformation (about 3 years), enlightenment and activation of divine centers (chakras). This technique requires special precision, so it is better to master it under the guidance of a master. In addition, at this stage, paired exercises are very important for mental disclosure. Further stages of development are not so difficult if you have mastered correct technique gaze movement. Performing with opening and closing in each form will allow you to be in unity with nature, to control its processes. The balance of hardness and softness gives a deep feeling of energy control and the space around you. Movements with thought, "without memory", contemplation of a moment of only the directly executed form, living in this form of a lifetime - all these are the spiritual components of tai chi that connect you with the Light, the Creator, the infinite source of divine information. Discovering this tai chi, and not just breathing relaxation exercises, will allow you to truly know yourself and the world you are in. Do not look back at pseudo-guides and their miserable knowledge, but know exactly your purpose, and see reality without explaining it to others. You will forever get rid of questions, tk. you will always have an answer. At the same moment, without prompting, without doubt. Faith is your personal opinion, it depends only on you, you were born without crutches, which are slipped to you by the "keepers of Knowledge". The creator lives in each of you - this is your conscience. The quieter your "ego" is, the closer you will be to the Light. And silence and emptiness, which are filled with divine Light, are given by real purification. Tai chi is a constant practice of cleansing the body and spirit, without empty words about it. Don't limit yourself, try to really change yourself; without fantasizing about it, without postponing the inevitable, without “postponing.” We are all going to die someday, why be afraid of every step. Fear and love are incompatible things, so find out real tai chi, real love.

STAGES OF DEVELOPMENT OF THE TAIJI COMPLEX.

Mastering the forms of movements, their combination with breathing and gaze.

A single center of gravity throughout the complex, do not jump!

Listening to the rhythm of breathing, adjusting movements to it.

Maintaining balance: first external, then emotional. This is relaxation!

Emotional peace - slowing down the rhythm of breathing and movement. Hearing vibrations.

Twisting and awareness: turning all the way, introspection.

Moving the gaze behind the movement of the hands: first, with “peripheral vision”, then with a direct gaze. "Penetration inside the hand and the image of the form": "living"!

Confluence of forms: overflow. "One follows from the other."

Lowering the center of gravity. Rooting: attraction to the ground; feet like a magnet!

Connecting shoulders and vibrations to movements.

Including closing and opening in forms.

Incorporating outer softness and inner hardness into molds.

Listening to the rhythm of the heart, clearing the memory.

Awareness: the unity of the inner work and the outer surrounding space. Expansion of comfortable space around you. Creativity: internal variability and its influence outside, "flow with nature", "purify the outer space".

Every morning in any park in a Chinese city, you can see hundreds of people performing smooth graceful movements. This is the art of "tai chi", a revered ancient national tradition of one of the oldest cultures in the world. What was created as a martial art for self-defense has now become a highly effective gymnastics that people of all ages enjoy doing.

Taijiquan- system exercise which can be used for health, relaxation and meditation. It is a complex of movements connected with each other, creating their continuous flow. It can help improve posture, increase alertness, and provide peace of mind and a clear mind. By learning a few simple positions and doing them regularly for a few minutes a day, you can integrate this ancient Chinese system into your own. everyday life and benefit from it in many ways. Regular classes Taijiquan is good for health nervous system, in diseases of the respiratory system, cardiovascular and digestive systems, improve metabolism, help strengthen muscles, joints and tendons.

Taijiquan as part of qigong

The word qigong consists of two parts. Qi - energy, gong - work expended to achieve something. Thus, qigong can be translated as "a training system that allows a person to create a powerful flow of qi and requires a significant investment of time and effort." Over the past four thousand years, many martial and non-martial qigong styles have been created. They are divided into internal: taijiquan, baguazhang, xingyiquan and external, such as Shaolin kungfu. Of the non-martial styles aimed at healing and improving the circulation of qi, the following are known: baduanjin (Eight Pieces of Brocade), wuqinxi (Five Animal Games), Yijin-ching (Canon of muscle and tendon changes).

What is tai chi chuan?

This high art, work on yourself. This is one of better ways understand the meaning of life and come to spiritual enlightenment. Slow meditative movements cause a feeling of joy and inner satisfaction. Taijiquan is refined and elegant not only externally, but also internally.

From ancient times, a song has come down to us that reveals the true meaning of tai chi chuan:

"No Shape, No Shadow": when you get closer to understanding tai chi, you will feel that your actions and your "I" are part of the world, part of the natural order of things and are unobtrusively woven into it, as if having no independent form of their own and not casting a shadow.

"The whole body is transparent and empty": feeling like just an energy ball, your consciousness is empty, there are no desires or intentions in it, nothing interferes with perception, you can see clearly and react correctly.

"Forget the environment and be natural": when you are transparent, you forget your surroundings. The flow of your energy is smooth and natural.

"A stone bell is suspended on the Western Mountain": your consciousness is open, free, boundless. You control your mind.

"Tigers roar, monkeys scream": If you set in motion the energy you have accumulated, it can be as powerful as a tiger's roar and spread as far as a monkey's cry.

"Clean Spring, Calm Water": if the energy is strong, then the consciousness is calm and peaceful.

"Stormy river, stormy ocean": if you want to use your energy, its flow should be like a river or a stormy ocean, just as possible and continuous.

"With all your being improve your life": focus your attention on achieving the highest level skill. Carry this devotion and focus throughout your life and the pursuit of perfection will become the true inner meaning of Tai Chi Chuan.

Advantages of the method:

1. Slow relaxed movements, from the Taijiquan complex, along a rounded trajectory, combined with breathing and concentration of attention on biologically active points, help in the morning to tune in and mobilize for the upcoming work, and in the evening relieve fatigue and tension after a hard day, prepare the body for sleep due to the normalizing effect on the tone of the central nervous system (CNS), anti-stress effect.

2. Improves central and peripheral blood circulation in organs and tissues.

3. The metabolism in the human body is normalized. Rhythmic change in intra-abdominal pressure with the right diaphragmatic breathing promotes increased blood circulation in the abdominal organs, the movement of blood through the inferior vena cava to the heart.

4. At the same time, a kind of rhythmic massage of the abdominal organs is carried out, which has a beneficial effect on their function. Alternating muscle tension and relaxation, with a constant transfer of body weight from one leg to another, improves blood circulation and lymph circulation in the limbs.

5. Increasing the body's own sensitivity, focusing on biologically active points improves blood circulation, contributes to the prevention of diseases, and an increase in human life expectancy.

Respiratory diseases: Chronical bronchitis, chronic pneumonia, bronchial asthma, in the recovery period after acute pneumonia, bronchitis.

- Diseases of the circulatory system: obliterating atherosclerosis of vessels lower extremities. Raynaud's syndrome. Diabetic angiopathy of the lower extremities. Arterial hypertension. Arterial hypotension. Ischemic disease hearts. Cardialgia. Cardiopsychoneurosis.
- Diseases of the digestive system: chronic gastritis. Peptic ulcer of the stomach, 12th duodenal ulcer. Chronic colitis. Chronic pancreatitis. chronic hepatitis. Chronic cholecystitis. Biliary dyskinesia.
- Diseases of the nervous system: neurasthenia. Sleep disorder. Osteochondrosis. Asthenoneurotic syndrome.
- Urological diseases: chronic glomerulonephritis. Chronic pyelonephritis. Chronic prostatitis. Chronic cystitis. Urolithiasis disease.
- Gynecological diseases: Chronic adnexitis.
- Diseases of the musculoskeletal system: arthrosis-arthritis. During the recovery period after various traumatic injuries.

1. Taijiquan can be practiced by men and women of any age.

2. The training regimen should be built taking into account the state of health and physical fitness involved.

3. If you smoke, it is not a contraindication for practicing Taijiquan. Try not to smoke for at least an hour before and after class.

4. When bronchial asthma, diseases of the respiratory system, it is necessary to pay more attention to the formulation of proper breathing.

5. Persons suffering from varicose veins veins, it is not recommended to perform too low postures, moving in a squat.

Contraindications for practicing Taijiquan:

1. Any disease in the acute stage.

2. Acute infectious diseases.

Despite such a wide therapeutic effect in many diseases, Taijiquan is not a panacea. When practicing this practice, one should not forget to take the medicines prescribed by the attending physician.

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Increasingly, a large number of people are becoming interested in ancient oriental traditions, which contain ancient knowledge. This knowledge allows revealing the secrets of youth, longevity, prosperity and health of the human body.

Chinese Gymnastics Exercises: Taijiquan

Was no exception, and this is not at all surprising. Now it is possible to choose the set of Chinese gymnastics exercises you like, thanks to special literature or with the help of a master.

In essence, all groups of Chinese gymnastics are varieties of the extensive Wushu system.

Often, Wushu is considered a martial art, but the improvement of the body as a whole and the improvement of one's body, which in fact gives Wushu, allowed one of the new directions to exist - health-improving gymnastics.

The most common gymnastic practices in China are:

Qigong.
Tai Chi.

Regardless of which gymnastics should be preferred, do not forget that in achieving success in Chinese practice recovery is not enough just to perform a set of exercises.

Varieties of Chinese gymnastics

Successful classes will be when the worldview changes, when you manage to gain faith in yourself and your strengths, when you begin to strive for the rhythm of life that is optimal for a person.

Qigong combined with martial arts and training has a very rich history. As an independent direction, it took shape not so long ago. Qigong as a static form of gymnastics is a unique combination of breathing exercises.

When practicing qigong, one should keep the rhythm of breathing through the nose under control and be at rest. At one time, Qigong as a dynamic type was considered as one of the styles of Wushu, namely Kung Fu.

Qigong is the most popular Chinese gymnastics.

"Qigong" should be understood as "working with Qi". "Qi", in turn, means energy, the natural force that fills the universe. So, performing gymnastics, a person should learn to concentrate his attention on managing the internal energy of Qi.

The main goal of those who practice this type of gymnastics is to be able to combine control of the rhythm of breathing and, at the same time, the ability to mentally direct Qi energy to a certain point in their body.

It should be understood that a beginner will not be able to achieve instant results, but regular workouts, will help to cope with this matter, while a person will gain restraint, calmness and self-discipline skills.

Together with physical activity, it will help to improve physical form, improve the body, improve the mental state and reveal the hidden possibilities of the body.

Impact of Chinese breathing exercises per person

static view Qigong gymnastics allows a person to:

regulate mental state;
increase the body's defense against various diseases;
significantly delay the recurrence of chronic diseases.

In turn, the dynamic look of this gymnastics, when breathing techniques are complemented physical activity, will allow you to develop coordination and accuracy of movements, in addition, you can gain a sense of rhythm, body plasticity and grace, as well as get in shape and significantly increase physical fitness.

Tai Chi gymnastics is a platform for Wushu styles and especially for. There is a significant similarity between fighting styles and gymnastics. The differences between them are in the level of training of the practitioner and in the forms used. Constant change of postures and stances, slowing down and accelerating movements and performing in different sides, this is what gymnastics is characterized by.

Tai Chi gymnastics and its secret effect on a person

physical training, at first glance, it may seem like a dance, often, an outside observer will perceive Chinese gymnastics as such. This happens due to the fact that not a single exercise accepts sharp jerks and is performed along an arcuate trajectory.

One of highlights such gymnastics is that a constant muscle tone is maintained with external calmness.

According to Chinese gymnastics, Tai Chi is promoted by:

oxygen supply to all body tissues and restoration of their nutrition;
burning extra calories
positive impact on the emotional state of a person.

Having chosen Chinese gymnastics for yourself, you should know a few nuances that can explain how to properly approach overcoming stress and keeping the whole body in good shape.

So, the Chinese should be accompanied by the implementation of a number of recommendations. During classes, remember that:

Wellness and performed in the morning. This is necessary in order to help the body wake up. If it is not possible to perform a set of exercises in the morning, this can be done in the evening after work / study.
In no case do not perform on a full stomach, you should not perform the exercise even if there is a strong feeling of hunger. The optimal time for exercise is 1.5-2 hours after eating.
The first lessons of Chinese gymnastics should be done at a very slow pace and with a small number of repetitions. should be performed regularly with a gradual increase in load.