Qigong exercise method. Nowadays, many people don't like sports, which has a great influence on their health, so sports are also very important. How to exercise is good for your health? Let's share with you the qigong method of fitness!
Qigong exercise 1 1. In the abdomen, at the same time, I want to put my hands together (male left hand, female right hand) and stick them on the lower abdomen. Hold your breath for 8- 10 seconds after swallowing and stay in the abdomen. Then exhale slowly through your nose. Repeat 49 breaths. This type of attention is not difficult, attention is concentrated and the body naturally relaxes.
Second, Dapeng spreads its wings: tie the waist and navel line with a belt (silk or training belt), which is tight enough to force two fingers to insert, the same below. Whether to stand "ma bu" or "ma bu" or "ma bu" depends on everyone's situation. Inhale through your nose, and at the same time, lift your palms from the front direction to your sides and shoulders.
Inhale fully, blow hard through the nose, and bulge your abdomen. At the same time, the palms are cut flat on the chest, the toes grasp the ground, the teeth are clenched, the anus is closed and the yin is lifted, and the whole body is exerted. This type focuses on the coordination of whole body strength, such as air jet, abdominal shaking, hand splitting, toe grasping, grinding teeth and so on.
Then relax and exhale the residual air through your nose. Keep the posture unchanged and repeat the above actions and breathing for 49 times. Pay attention to being fast and fierce when blowing, but use force step by step to prevent explosion and injury. In addition, try to relax when inhaling, and try your best when spraying, one is loose and one is tight, and the tightness should be clear.
Third, King Kong glared: the posture is the same as above. The left hand clenched fist on the left waist, and the right hand attached to the right waist in the form of palm root. Chew slowly in an inverted waist style, and at the same time tighten your body, buckle your toes, grind your teeth, close your anus and lift your yin, and push your right hand to the front of your abdomen with your right waist.
Without stopping, palm inward, palm upward, and slowly insert vertically into the top of your head. When you insert them into your chest, you will grit your teeth, your neck will be stiff, your eyes will be angry, and your head will shake hard. When you insert your finger into your forehead, you will only be stuffed with food and stop inserting it. Close it slightly for 2 seconds, suddenly relax, and exhale slowly through the nose, repeating 49 times.
The purpose of this formula is to breathe heavily on the head, pay attention to exertion when eating gas, and relax when exhaling. Dapeng spreads its wings and King Kong shines. You can practice any style first. Because it requires exertion and consumes a lot of energy, the two types can breathe naturally several times or have a rest, but not more than 1 minute.
The above methods of refining qi are aimed at stimulating people's potential and are the key links to improve the function of hard qigong. The combination of practice and exercise is the true meaning of qigong. The two complement each other and cannot be neglected.
However, they don't have to practice at the same time every time. It is best to practice Qigong regularly every morning and evening for about 30-45 minutes, and you can practice Qigong at any time.
Qigong exercise 2 i. posture
(1) Sit cross-legged
Divided into double disk, single disk and free disk. The double disc is that the left foot is placed on the right thigh, the right foot is placed on the left thigh and the hands are placed in front of the lower abdomen. This sitting posture is just for stability, not shaking, and it is not easy to do without considerable strength. A single dish with the left leg on top and the right leg on the bottom, with the posture as before, is a common sitting posture.
(2) Leg hanging posture
Sit in a chair with a suitable height, and keep your thighs level when you sit down. The legs are vertical, the feet are parallel to the ground, and the fists can be placed between the knees (fists and eyes are opposite).
Second, the requirements for the five senses
(1) oral cavity
Close naturally, roll the tip of the tongue up 90 degrees and gently touch the palate. Saliva is much more secreted. Put your tongue down and swallow it slowly. This is called "swallowing body fluid".
(2) eyes
Close your eyes and look inside. When you get there, look inside. If you are in a trance and your mind is in a flood during practice, open your eyes and stare at the emptiness or lack of nasal tip, interrupt your thoughts, close your eyes and sit down again. This is called "cutting the silk with a sword".
(3) Ears
Pay attention to your breathing with your ears, keep calm and natural, and there is no gruff voice.
(4) Breathing
Breathing is the key to qi circulation. In the future practice, we must pay attention to breathing naturally, and we must not deliberately take deep breaths or breathe fast or slow. In the first, second and third steps of connecting meridians, always pay attention to exhaling, and let nature take its course when inhaling, without abuse. Be careful not to breathe through your mouth.
Third, the training instructions
(1) environment. To practice this skill, you should have a quiet environment, because you should concentrate. But there is no need to overemphasize this issue, as long as there is no interference from others.
(2) If you are hungry, full, angry or afraid, don't practice. Don't practice temporarily when it rains and thunders. People who succeed in this way will not follow suit.
(3) Qi movement is no better than forced guidance. When it is full, it will run automatically, and forced guidance will easily lead to deviation.
(4) hallucination and touch. During practice, due to the circulation of qi and the opening of meridians, there will be various hallucinations and touches. Please don't worry. Often appear big, small, light, heavy, cold, hot, itchy, numb. When the above situation occurs, don't be curious to investigate, let alone fear and worry.
Fourth, the achievement method
Step 1: Pay attention to the heart socket when exhaling.
① method
With the training conditions, you can narrow your horizons and keep your mind at home. When paying attention to the absence of the tip of the nose, you can close your eyes and listen to your exhalation with your ears. After about a minute or two, you can calm down and there will be no rude sounds. When exhaling, the mind moves towards the heart with exhalation.
Let nature take its course when inhaling, without any conscious action. After a long time, the true qi will gather in the heart. And this method itself is a good way to eliminate distractions.
When exhaling, the true qi enters the abdomen. In order to achieve this goal, we must first gather the true qi, which is why we don't intend to stay in the abdomen in the first step. If you start from scratch, it is difficult for beginners to master it, and you will not see the effect for a while, and you may end up failing.
② Time
If you want to finish this stage of exercise as scheduled, you must make certain arrangements in time. Practice at a fixed time every day if conditions permit. It doesn't matter if there is no fixed time. Just practice quickly. Every morning, noon and evening for 20 minutes three times. Seriously practice 10 days to complete the first step.
③ reaction
After practicing for three or five days, I feel heavy; Every five to ten days, every time you exhale, there is a heat flow injected into your heart, which is a manifestation of gas concentration.
Step 2: Empty the abdomen with air.
① method
When the first step is to feel the heat in the heart socket with each exhalation, you can follow the intention, extend the sinking time when exhaling, and slowly advance to the lower abdomen. Don't worry, overexert will produce a high fever, which is very uncomfortable.
② Time
Three times a day, 25~30 minutes each time, about 10 days, can sink into the abdomen.
③ reaction
Every time you exhale, there is a heat flow into the abdomen, the lower abdomen gurgles, the intestinal peristalsis increases, and the gas increases.
The third step is to defend the abdomen.
① method
When the second step makes the abdomen feel obvious, you can stop breathing in the abdomen intentionally or unintentionally. Don't pay too much attention to sending the breath down when exhaling, so as not to be too hot and make the mistake of "eating the gas of fierce fire". Breathe naturally, just leave your thoughts in your abdomen and keep warm with slow fire. That's what "less anger" means.
② Time
Three times a day for more than 30 minutes each time. One-step achievement method is to cultivate strength in Tian Dan, which takes a long time and can feel the fullness and strength of the lower abdomen in about 40 days.
③ reaction
Based on the second step of abdominal air sinking, the lower abdomen has obvious fever, and after ten days, the lower abdomen forms an air dome. With the increase of time and intensity, the air dome increases and the strength of the lower abdomen increases. When you have enough strength, you will go downstream. Sometimes your genitals itch, your perineum beats, and your limbs get hot.