The basic exercises of qigong exercise, starting with “qi” and taking “gong” as the result, have various forms and names, and there are countless examples. But when all the laws return, any exercise must start with the exercise of basic skills. Today we will focus on the specific training methods of basic skills for your reference.
Jing Gong is the basis of qigong exercise, which mainly includes four types: standing gong, sitting gong, kneeling gong and lying gong. All kinds of exercises start and close the momentum are chaotic integrated potential, also known as chaotic integrated gong, referred to as chaos gong, divided into four basic types of standing gong, sitting gong, kneeling gong and lying gong chaotic integrated momentum (chaos integrated gong).
First, chaos integrated station work (one character station work): rise and close.
Chaos integrated station work, also known as chaos one-character station work, referred to as one-character work, all take the positive trend as the starting and closing momentum.
Yizigong is the basic link of qigong exercise, which is to exercise the momentum – practice – and close the momentum, and it is exercised according to the three tones.
(1) Posture (turning around)
Standing up. Keep your legs together, your feet upright, your hands close to your legs at your sides, and your arms as straight as possible. The body is straight, the head is straight, the chest is extended, the spine is erect, standing tall.
(2) Breathing (pranayama)
Adjust the breathing, inhale for 6-9 seconds, straighten the whole body as much as possible when inhaling, and hold your breath for 3-6 seconds; Exhale for 6-12 seconds, and relax the whole body as you exhale. Breathe 6-12 breaths in total.
Beginners should use natural breathing and do not have to emphasize abdominal breathing to avoid unnecessary tension.
(3) Mind (heart adjustment)
Calm the spirit, keep the dantian, imagine the scene of heaven and earth people running through the upper and lower qi, and the whole body is relaxed and comfortable.
Exhale, the weather falls, imagine a breath of fresh air falling from the sky, and the whole body is overflowing. Meditate: The weather falls, the sky falls luck, I am the luckiest person;
Inhale, the ground rises, imagine a vapor rising from the ground, warming the whole body. Meditate: the earth rises, the earth rises blessings, I am the happiest person;
Harmony, imagine that the two qi of heaven and earth are combined in the dantian, and the lower abdomen is warm and comfortable. Meditate: People gather, people gather harmoniously, I am the most harmonious person, I am the healthiest person.
Second, stand the work
Standing exercises mainly include three types of exercises: one-character standing gong, large-character standing gong and horse step standing gong. In addition to the change in posture, breathing (pranayama) and mind (heart tuning) are the same word.
(1) Chaos one-word standing function
(2) Standing in big characters
One word to stand up. The legs are apart, slightly wider than the shoulders, and the arms are raised from the side of the body to the flat shoulders, palms down, in a large figure. The body is straight, the head is straight, the chest is extended, the spine is erect, standing tall.
(3) Horse walking and standing work
1. Vertical bracing horse step pile work.
One word to stand up. Stand with your legs apart, slightly wider than your shoulders, bend your arms outward, your hands naturally droop on the side of the body, palms inward, about 5-10 cm from the side of the body. The body is upright (straight head, chest outstretched, vertical ridge) and stands tall.
2. Support the momentum horse step standing work.
One word to stand up. Spread your legs apart, stand in a horse step, slightly wider than your shoulders, bend your arms in an arc, lead the way with your little fingers, trace Tai Chi with five fingers, turn your palms, 5-10 cm in front of your lower abdomen, palm down, such as gently pressing a floating ball in the water, the distance between your hands is 10-15 cm. The body is upright (straight head, chest outstretched, vertical ridge) and stands tall.
3. Hold the round horse step and stand the work.
One word to stand up. The legs are apart, standing in a horse step, slightly wider than the shoulders, the arms are in a circular arc in front of the body, palms up, ten fingers facing each other, the distance is about 10-15 cm. The body is upright (straight head, chest outstretched, vertical ridge) and stands tall.
3. Sitting on work
Sitting exercises mainly include three types of exercises: natural sitting, single-disc sitting and double-disc sitting. In ancient China, sitting gong was also called meditation.
Song Ru strongly advocated meditation and cultivation, seeking knowledge, understanding, and understanding, and applying what he had learned. Song Lixue Master Zhu Xi said, “To learn work, you must meditate. Meditation was originally decided, although it was inevitable to chase things and collect them, there was also a place to settle. ”
He also said, “Reading and sitting quietly teaches him to be calm and calm, and to see the truth gradually come to light, but this is always the place of the body.” Therefore, he advocated that his students “sit quietly for half a day and study for half a day”, which shows how much Mr. Zhu Xi attaches great importance to meditation.
The chaotic integrated sitting, kneeling, and lying posture changes with the different postures of sitting, kneeling, and lying down, and the essence of tuning and pranayama is the same word skill.
(1) Natural cross-sitting exercises
The legs are naturally crossed according to personal habits, and the hands are gently placed on the base of the thighs in a holding position (right hand holding position: the thumb of the right hand is pressed on the palm of the left hand, and the remaining four fingers hold the back of the left hand; Left hand holding position: press the left thumb on the palm of the right hand, and the remaining four fingers hold the back of the right hand). The body is upright (straight head, chest outstretched, vertical ridge) and stands tall.
(2) Single-disc sitting exercise
(1) The left leg sits cross-legged: the left leg is on the right leg;
(2) The right leg sits cross-legged: the right leg is on the left leg. Place both hands in a circular position at the base of the front foot of the lower abdomen (right hand holding circular position: thumbs of both hands facing each other, four fingers of the right hand holding the back of the left hand; Left hand holding circle: thumbs of both hands facing each other, left hand four fingers holding the back of the right hand). The body is upright (straight head, chest outstretched, vertical ridge) and stands tall.
(3) Double disc sitting exercise
(1) The left leg is cross-legged: the left leg is on the right leg;
(2) Right leg double cross-leg: right leg on the left leg. Place both hands in a circular position at the base of the front foot of the lower abdomen (right hand holding circular position: thumbs of both hands facing each other, four fingers of the right hand holding the back of the left hand; Left hand holding circle: thumbs of both hands facing each other, left hand four fingers holding the back of the right hand). The body is upright (straight head, chest outstretched, vertical ridge) and stands tall.
4. Kneeling
Kneeling exercises mainly include two types of exercises: sitting kneeling and high kneeling.
(1) Sitting and kneeling
With your legs together, sit on your hips on your calves and kneel on your knees. Place both hands in a circular position at the base of the front foot of the lower abdomen (right hand holding circular position: thumbs of both hands facing each other, four fingers of the right hand holding the back of the left hand; Left hand holding circle: thumbs of both hands facing each other, left hand four fingers holding the back of the right hand). The body is upright (straight head, chest outstretched, vertical ridge) and stands tall.
(2) High kneeling exercises
Legs together, upper body upright, kneeling high. The hands are in a converging, striking or intersecting position in front of the chest. The body is upright (straight head, chest outstretched, vertical ridge) and stands tall.
5. Lying Gong
Lying exercises mainly include two types of exercises: supine exercise and side lying exercise.
(1) Supine exercise
Lie on your back on a comfortable hardboard bed or exercise mat, and the pillow should be adjusted to the appropriate height with natural padding such as buckwheat pillow, or without a pillow. Place your hands on your side or lower abdomen. The whole body relaxes naturally.
(2) Side lying work
There are two types of side sleeping: left and right side sleeping. Lie on your side on a comfortable hardboard bed, and adjust the pillow to the appropriate height such as buckwheat pillow. Place one hand on your leg and the other on the pillow. Relax the whole body.
Note: When practicing, you can close your eyes and nourish your mind, the effect is better. This demonstration did not completely close the eyes for the sake of beautiful pictures
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