? Qigong regimen regimen

Is part of the valuable heritage of traditional Chinese medicine, is the ancient people in the long-term resistance, anti-fatigue, anti-aging struggle to summarize the practical experience of the regimen, is by giving full play to the practitioner's subjective initiative.

With consciousness, breathing, *** and limbs, etc. training its characteristics, to action posture, breathing, *** and limbs, etc. training its characteristics, to action posture, breathing mode and the adjustment of spiritual consciousness as the basic content of the method.

Chinese medicine believes that "essence, gas, God" for the three treasures of life, as long as the qigong use of the right way, you can raise the essence of gas, practice gas and God, to achieve the essence of the full, gas, God full of the purpose of anti-aging.

The core of qigong is to regulate the body, breath, and mind, and to regulate the mind, also known as regulating God, is the core of the core. To regulate the body, i.e., to promote the normal functioning of the human nervous system and cardiovascular system through body postures and movements. The heart, lungs and the whole body systems are stimulated by the deep, long and soft breathing, which enhances the role of oxygen exchange of the alveoli.

Adjustment of the heart, that is, in a certain posture, adjust the breathing and relaxation on the basis of the intention to guard, remove distractions, the idea of one, the brain into a special "into the quiet" state, so that the brain cell activity tends to be organized, the brain to get a full rest, so as to enhance the coordination of the cortex and the subcortical centers to enhance the repair and resistance of the body. and resistance. The types of qigong can be divided into two categories: dynamic and static.

"Move" is to adjust and enhance the physiological functions of each system of the whole body through the slow rhythm and close cooperation with the idea and breathing of the body exercise posture and movement, together with the abdominal breathing produced by the "" (internal movement) effect, in order to achieve the effect. Physiological function, to achieve the role of.

"Dynamic" and "static" are relative, "dynamic" to the main movement, movement in the static; "static work "Static work" is based on static, and there is movement in the static. The schools of qigong can be roughly divided into schools to regulate the breathing of the main Tuna school, to adjust the heart of the main meditation school, to the body movements and the main guide school.

The Tuna School is a school that focuses on breathing exercises. Tuna school is to inhale and hold the breath as a method of regulating breathing. Tao Hongjing in the North and South Dynasties in the "Nurturing the nature of life" said: "is lying down, closed gas does not rest in the heart, to two hundred, is the mouth to spit out of the gas."

Nowadays, it is generally simplified to "inhale - stop - exhale" method. Spit gas school is to extend the time of exhalation as a method of regulating breathing. Tao Hongjing created the "six-word trick", that is, when exhaling according to the shape of the mouth to send out a different "heh, hush, hoo, (tons of words to go to the Tun plus four), hee" six clear sounds. Now generally simplified to "call - stop - inhale" method.

Zen meditation school is a school of qigong, also known as meditation or sitting meditation, which requires that the mind convergence, condensed mind guard, that is, the main work of meditation. The method of observing the breath includes "counting the breath" and "listening to the breath" by listening to the breath with the ear, which is mainly based on silent recitation of numbers.

The idea is to use the method of imagination to achieve the purpose of eliminating distractions and entering the quiet. The first thing you need to do is to think of your own self. The things or objects that are stored in the imagination can be their own internal view, such as imagining the shape of the internal organs, color or a part of the body, this is called "internal vision". You can also think of the outside world, such as the blue sky, white clouds, flowers, beautiful scenery.

If you imagine that there is a ball of hot air, from the small abdomen of the dantian line to the perineum, the tailbone, the fate of the point (the spine), and then down to the small abdomen of the dantian, so that the flow of endless, known as the small circumference of the sky. If this internal qi induction to or the main meridian, it is called the big Zhou Tian.

Guiding School This is a school of qigong movement and mainly. Originally from the ancient times of the dance, later known as the guide by (distance from the word go giant plus Joe). The representative gong methods are "Five Animal Play", "Taijiquan" and so on. It requires the exclusion of distractions, the tranquility of the mind, the closing of the eyes, and the storage of ideas to enter the so-called qigong into a state of tranquility. It is suitable for neurosis, hypertension, coronary heart disease and so on.

Song Gong Song Gong belongs to the meditation school. It is to relax both the muscles and nerves of the mind and body, with specific techniques such as "gradual relaxation", "segmental relaxation" and "overall relaxation".

Mainly rely on subjective ideas to make certain parts of the muscle relaxation, whether or not the relaxation, depending on the practitioner's internal self-feeling, also known as "internal feedback". The relaxation work is suitable for high blood pressure, neurosis, anxiety and so on.

Inner Nourishment Gong Inner Nourishment Gong belongs to the Tuna School. It is a quiet work characterized by paused abdominal breathing. The posture is mostly lying down, but also sitting. Breathing pause for inhalation - stop - exhale, with the silent recitation of "their own quiet" three words. Meditation "since" the word inhalation, at the same time the tip of the tongue against the palate; respiratory pause meditation "self" word; exhalation of the tongue down, at the same time meditate on the "quiet" word.

You can also use the "call - stop - inhale" approach, the words of meditation for the "I pine quiet" three words, exhale meditation "I"; pause meditation When breathing out, silently read "I"; when pausing, silently read "pine"; when inhaling, silently read "quiet". The place of intention is usually in the lower dantian (3 inches below the umbilicus, Guanyuan point). Inner Nourishing Gong is mainly used for the stomach.

Maintenance work maintenance work belongs to the guidance school. This is one of the more popular basic qigong methods, which is characterized by self ***, combined with local movements, and can be used as an auxiliary method.

Maintenance work is not exactly the same as dynamic work, but it can be categorized as local work of dynamic work, such as rubbing the face, knocking teeth, sounding the sky drum, rubbing the shoulder, rubbing the abdomen, rubbing the waist, rubbing the dantian, rubbing the Yongquan, as well as patting the meridian acupoints and so on.

Standing Pile Gong Standing Pile Gong belongs to the Guiding School. Standing pile posture according to the physical strength and weakness of the high, medium and low position frame, frame high and low mainly based on the upper and lower limbs of different postures to determine. High position, the distance between the two lower limbs (to the heel prevail) closer, equal to the shoulder width, the two upper limbs of the hand up over the shoulder;

In the middle position, the distance between the two lower limbs is slightly greater than the shoulder width, the two upper limbs in the chest and abdomen, in the form of a holding ball; low position, the two lower limbs as far as possible to separate, similar to the horseback riding potential, the two hands in the crotch on both sides.

The degree of flexion of the knees is slightly flexed in the high position, more flexed in the middle position, and obviously flexed in the low position, forming a tendency to loosen up and tighten down. In addition to posture, standing pile work must be accompanied by intention and breathing exercises, requiring intention, gas, force three interconnected, especially the form (force) and intention to be combined with each other.

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