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1. interest adjustment, interest adjustment and interest adjustment

The method of practicing kungfu is to adjust your breath, body and mind first. The so-called mental adjustment is to consciously control conscious activities, which is the central link of qigong exercise. Its basic requirement is "abstinence", getting rid of other thoughts and achieving a "quiet" state. Practicing qigong for the first time is a big obstacle. Because meditation is related to the effect, we are often anxious to be quiet, which leads to impatience. The more you practice, the more annoying it is, and the harder it is to be quiet. The so-called "quietness" means turning "thinking" into "thinking only" through "intentional defense", and then achieving "thinking without thinking is useless", quiet, happy and carefree. The so-called "intentional defense" means focusing on a certain part of the body or an activity, or trying to do something beneficial to the body. The most commonly used method of "intentional defense" is the combination of the intentional defense of breathing and the intentional defense of "Dantian". Dantian refers to the "Qihai point" one and a half inches below the navel. The combination of Italian breathing and Italian abdomen is called "pneumoperitoneum". The general methods of gas infiltration into the abdomen are: abdominal breathing, when inhaling, the diaphragm shrinks and the abdominal pressure increases, so that the lower abdomen bulges, as if gas is inhaled into the abdomen through the lungs; When exhaling, the lower abdomen retracts, as if gas comes out of the lower abdomen through the lungs. This method is the main measure for qigong to produce good results, which can not only strengthen the spleen, but also communicate the heart and kidney.

The so-called pranayama is to consciously control breathing, and its basic requirement is "thin, quiet, even and long" and gradually achieve silence. In this case, if you survive, if you die. At the beginning of training, let nature take its course, do not force it, and slowly achieve from sound to silence, from short to deep. It's best to practice the method of "Guan Qi dantian". As for luck methods such as "big Sunday" and "small Sunday", it takes some effort to learn.

Luck is to draw air purposefully, open the channels and collaterals, follow the qi purposefully, and run the Sunday by taking a deep breath and stopping breathing. In ancient times, it was also called "breath-holding", "breath-moving" and "luck". If luck attacks the affected area, treating yourself is called "moving qi"; If you are lucky, you will be angry when you go out to treat others, which is called "dividing the gas".

The significance of pranayama is to improve respiratory efficiency. Although the ventilation per minute decreases, the tidal volume increases, the vital capacity increases, the carbon dioxide in exhaled breath and alveolar gas increases, and the oxygen decreases, indicating that the energy consumed is the least and the oxygen obtained is the most. Moreover, due to the slow breathing movement, the pressure in the chest and abdomen changes rhythmically, which has a gentle massage effect on the internal organs, thus improving the blood circulation of the internal organs.

The so-called body adjustment is to consciously control the posture and movements of the body. Adjust your body branches, stand, sit, lie down and do things. These five situations should be coordinated with self-regulation and interest adjustment. The general requirement of body adjustment is undressing, comfortable and natural, and informal. Ok, stand upright without shaking, pay attention to the road conditions, breathe through the abdomen, exhale and lift the anus, and inhale to relax.

Stand upright, feet parallel to shoulder width, knees slightly bent, trunk straight, chest in, arms half raised forward, wrist bent like a ball when bending over, eyes half closed, staring at the nose, and then pranayama, which is called "three-lap standing pile".

Sit, there are two kinds of freestyle and cross-legged: freestyle, choose a chair with the right height. Sit on a stool or bed, with your feet on the ground, your legs shoulder-width apart, your hands on your back, your palms together in front of your lower abdomen, your eyes half open, or your hands folded like Buddha's eyes half open, and your fingers half open. Sitting cross-legged, there are single cross-legged, double cross-legged and natural cross-legged. Cross-legged is to put one leg on the other; Cross-legged is to put the right calf on the left calf first, then lift the left calf and put it on the right calf. The two calves are crossed and the soles of the feet are placed on the thighs. Natural cross-legged is that the legs naturally cross into a figure of eight, and both feet are pressed under the thighs. The upper body posture is the same as freestyle. It is feasible to prepare a soft pad for exercise and accept exercise after self-massage when your legs are numb.

Lie down, suitable for people who are weak or insomnia, and you can do this before going to bed. It is best to lie on the right side with your head slightly forward. The lower palm naturally bends in front of the pillow, with the palm up, and the upper palm naturally rests on the thigh, with the palm down, or in the abdomen, with the palm pressing against the abdomen. The leg posture is that the lower part is naturally straight or slightly bent, and the upper knee is bent 120 on the other leg.

Doing has two meanings: one is to take a reasonable posture that is not easy to fatigue according to the nature of work and cooperate with abdominal breathing. Its spiritual essence is that you can practice dantian anytime and anywhere; The second is to guide Yin, Tai Chi Chuan and other factions in dynamic techniques. There are various postures and movements, so scholars should choose one and conscientiously implement it.

In short, adjusting the body is to adjust the body and make the body conform to the training posture. Formal requirements.

2. The essentials of practicing Qigong

The famous qigong master believes that practicing qigong should master the following essentials.

(1) Relaxation and quietness complement each other and conform to nature. There is a close relationship between relaxation and quietness. Full body relaxation can promote quietness, and it will inevitably show full body relaxation after quietness, so the two are complementary. The so-called relaxation, on the one hand, is the relaxation of the whole body muscles, and this kind of relaxation must master the state of relaxation and perseverance. Lying flat is easier to relax the whole body, but after posing, shake the whole body slightly to achieve the comfort of lying flat. The maintenance of standing posture and sitting posture requires a certain degree of muscle tension, but it also requires maximum relaxation. Another aspect of relaxation is the relaxation of consciousness. First of all, relax the muscles of the whole body and let the whole body feel comfortable and relaxed. In addition, it is necessary to eliminate tension and achieve mental relaxation. The so-called silence means that, relatively speaking, you can breathe in and out of silence and feel carefree. In terms of consciousness, you emphasize that you can enter peace by keeping consciousness and eliminating distractions. In a word, relaxation is the key to practice. If you master it well, you will get good results soon. If you don't master it properly, you will often make mistakes.

(2) practice your mind and spirit.

Qigong's "Qi" mainly refers to the true qi (vitality). When you start practicing Qi, you must start from practicing lung qi (breathing qi). The exercise of lung qi adopts different breathing methods because of different methods. Even so, no matter what techniques, most of them require breathing: long, even, thin, long and slow. A well-trained person breathes two or three times a minute, forming a slow abdominal breathing. The practice of breathing qi must be practiced from shallow to deep, from fast to slow, step by step, and it is not required to form a complete deep breath in a short time. When practicing for the first time, you must be induced by your mind. When you practice to a certain extent, you can breathe naturally. The so-called practice: first, eliminate distractions and achieve silence; Second, stay in the abdomen and let the whole body undergo more profound changes. It is difficult for beginners to get rid of distractions quickly. It takes a certain period of practice to gradually reduce distractions and achieve the requirement of quietness.

How to combine the intention and spirit of practice in the process of practice? When you start practicing breathing, you should also keep breathing consciously to help you practice breathing as soon as possible. Maintain depth and length. After the formation of uniform breathing, pay attention to the ups and downs of the abdomen with breathing. When breathing exercises are very skilled, even if you don't pay attention to breathing, you can naturally reach your abdomen. At this time, you can simply stay in the abdomen. In this way, the two can be closely combined to achieve the unity of God and God, so that the true qi is abundant and the purpose of treating diseases and keeping fit can be achieved.

(3) Emotional balance and good mood.

In qigong therapy, we must emphasize emotional balance and happy mood, so as to promote health, eliminate diseases, and feel comfortable and happy after each work.

(4) Step by step, don't rush for success.

In the initial practice, you can't rush for success, you need the drug effect, and the effect is gradually revealed with the process of practice time. Although the training method is not very complicated, it needs to be mastered and practiced for a certain period of time. Take internal training as an example, you can master posture first and exercise deep breathing. When you are proficient in deep breathing, you can add stop and close. After you stop and close your breath skillfully, you can add silent words, and then you can add your tongue to the palate. These movements are skilled, you can master them step by step, and they are often smooth.

(5) Training and training should be combined closely.

The so-called combination of training and training means paying equal attention to training and reasonable rest. Only practicing without paying attention to reasonable rest will be an obstacle to overcoming the disease, so training and rest must be closely combined. Reasonable rest should include: paying attention to proper rest, regular life, optimistic mood, moderate diet and moderate physical activity. These contents should be paid attention to in the whole practice process and even in the whole life, often to overcome diseases and obtain health protection. Every exercise should carry out the requirement of paying equal attention to training and training. For example, when practicing internal strength or strengthening exercises, after practicing for half an hour, you can give up breathing and abdominal stay, simply relax and rest on your back 10 ~ 20 minutes. You can continue to practice after raising it, and the effect is also very good.

(6) Fixed achievement method, suitable for working hours.

At present, there are many martial arts circulating all over the country. Some techniques have been widely used in clinic with good results; There are also some methods that are only practiced by individuals, not fully publicized, or rarely used. It is still difficult to determine the effect. Practitioners should choose 1 ~ 2 suitable exercises under the guidance of doctors according to their own illness, physique and daily habits, which is not only easy to master, but also easy to achieve results.

(7) Sum up experience and avoid deviation.

Qigong therapy mainly means that patients master the requirements and methods of practicing exercises themselves and keep exercising. Most of them can't be smooth sailing in exercise, and serious deviations will occur. The most common reasons for this situation are eagerness to achieve success, failure to step by step, excessive breathing, blind pursuit of depth and slowness, or blind pursuit of a certain feeling, which leads to poor breathing, chest tightness and shortness of breath, even respiratory disorder, headache, dizziness, mental tension and so on.

The formation of deviation is often from slight to obvious and from light to heavy. When it begins to appear, it is easier to correct, and it takes a short time. If the deviation has been formed, it will be more laborious to correct it. Therefore, at the beginning of practice, we must thoroughly and carefully understand, sum up experience, find shortcomings, correct them in time, and avoid deviations.

3. Precautions for exercise

First of all, we should choose a suitable training place. A quiet environment is especially important for beginners. To practice outdoors, it is best to choose places with fresh air such as Woods, lawns and flower beds; When practicing indoors, you should also keep the air circulating. The light in the practice area should be dark, which is beneficial to quiet down faster. But whether indoors or outdoors, it is not appropriate to let the wind blow directly on the body, especially to avoid blowing behind the neck. Secondly, get rid of troubles and be happy before work. Intense physical and mental activities should be stopped 20 minutes before work, so as to ensure that the muscles of the whole body are relaxed and the mood is calm during practice, which is conducive to adjusting breathing and keeping quiet. Take off your coat before work and loosen your belt, so that you can relax your muscles and breathe freely. If it is horizontal, take off your coat and lie on the bed. Rule out defecation before practice.

Also pay attention to the number and time of practice. Beginners practice once a day, 10 ~ 15 minutes. Skilled practitioners can increase their training time by 20-30 minutes at a time. Those who recuperate in nursing homes or at home can also practice kung fu 3-4 times a day. During the practice, life should be regular, nutrition can be appropriately increased in diet, and alcohol and tobacco hobbies can be removed. At the same time, we should pay attention to avoid the interference of seven emotions and maintain emotional stability. Don't stand up after practice. You should first wipe your face with your hands, gently rub your eyes, and then stand up slowly and move your limbs. However, it should be noted that after being hungry, it is not appropriate to practice; You should stop practicing when you have a fever, diarrhea, a bad cold or physical fatigue.