Homemade devices for training in Tai Chi. Tai Chi Qigong is gymnastics for everyone. Exercise for head and neck

Eastern philosophers claim that there are three energy circles of health. A person’s thoughts and emotions make up the first circle. In the second - relationships with loved ones, neighbors and colleagues. Harmonious connection with the Universe is the third circle. A person whose three circles are in balance can be called perfect. But the path to perfection begins with good physical preparation.

Therefore, every year various Tibetan practices self-development and self-improvement of a person. There are many of these practices, and among them are “tai chi”, “tai chi”, “taijiquan”, “qigong”. Some people use them as a martial arts school, others use them to improve their health. But for whatever private purpose a person uses both Tai Chi and Qigong, he receives many benefits for his own health, because these practices help improve vital energy and accumulate it. For this reason everything more people, especially older people, do them not to master martial arts, but simply to improve health and well-being.

Each qigong system is a set of sequential exercises. One of the most modern complexes Tibetan gymnastics developed by master Lin Houcheng at the end of the 20th century. But the novelty of the complex should not confuse anyone, because it is based on the principles of the oldest Taoist systems and perfectly combines both physical and mental methods of coordinating the energy of the body. This complex is called the “18 forms of Tai Chi”, because of its simplicity and effectiveness it is widely known not only in China.

It is a well-known fact that those who practice Tai Chi or Qigong, in order to obtain the highest effect of self-improvement, when performing exercises, must distance themselves from external factors, withdraw into themselves, mentally concentrating on the processes occurring in the body during the exercise. But such a skill is acquired through years of training. The special value of the “18 forms of Tai Chi lies in the fact that its healing potential manifests itself regardless of the ability to withdraw into oneself. It is enough to carry it out accurately and systematically, and this will lead to a positive result. Not right away. Neglected chronic diseases, acquired over the years, do not give up easily; they are very resistant to any influence. And it is impossible to get rid of them in a month or several sessions. But a positive therapeutic effect will be obtained. This is explained by the fact that the forms themselves provide massage. internal organs, and the structure of the complex itself causes a powerful energy flow.

Therefore, you should not make any changes to the complex or change the order of exercises, because this sequence is perfect. It was built by a master who subtly and deeply senses energy flows, which is inaccessible to the consciousness of inexperienced beginners.

The mechanism of this complex is reminiscent of washing dishes or washing clothes in running water, which takes away all the dirt, giving cleanliness and freshness.

1. Do not immediately master the complex as a whole. Study each form separately, paying attention to the transition from the previous to the next.
2. Having mastered physical execution forms to automaticity, learn proper breathing. The complex uses two types: direct and reverse (in 4,6,8,9,11,14,15 forms).
3. Do not start classes if you feel that there is not enough time to calmly complete the entire complex; it is better not to start.
4. During the entire complex you cannot talk or be distracted by extraneous actions.
5. To deepen concentration, it is better to practice attention not in silence, but in the background of light, non-aggressive noises (birds singing, splashing waves, rustling leaves) or pleasant music.
6. The number of repetitions of each form must be strictly individual.

• Therapeutic or gentle regimen - 3 times repeat.
• Standard mode – 6-fold repetition.
• Difficult mode (with good physical preparation) – 9-12 repetitions.

1. After completing the complex, it is not recommended for 15 minutes. Eat, drink, shower. This is explained by the fact that water is a very strong element and can destroy the energy harmonized by the implementation of the complex.
2. Before starting to perform the forms and at the end of the lesson, it is advisable to spend 5 minutes. hold in a static position (standing, sitting, lying down) to accumulate energy, organize thoughts, and calm your breathing.

To summarize, I would like to note that Tai Chi Qigong is a healing and preventive practice. Improved health occurs due to the harmonization of the energy picture, gradually relieving the body of many problems. But all this is subject to regular exercise.

Set of exercises “18 forms of Tai Chi Qigong”.

The “18 Forms of Tai Chi Qigong” complex is not just healing gymnastics. This is a unique gem of Tibetan energy practices based on ancient Eastern traditions and Taoist philosophy.
In the complex below, each exercise is given two names, this is determined by the peculiarities of the translation.

Form 1. Regulation of breathing. Or Raise water.

Starting position - stand with your feet apart, feet parallel, straighten, look forward, shoulders freely lowered, arms freely lowered.

Slowly raise your arms forward so that your hands are just above your shoulders, palms down. Inhale.

Keeping your torso in an upright position, squat down a little (knees bend at approximately 150° and do not protrude beyond the toes), with your hands lightly press down vertically to the level of the navel (palms pointing down). Exhalation.

Form 1. Regulation of breathing. Or Raise the water.

Peculiarities.

The case retains vertical position; shoulders are lowered, elbows hang down, fingers are naturally slightly bent; the center of gravity is projected between the feet; the pelvic part is as if in a sitting position, it cannot be protruded back (on the contrary, it is slightly moved forward, straightening the spine that usually bends back), the arms are lowered down in combination with a squat. Fig.1

Form 2. Open your arms, or straighten your chest.

Raise the lowered hands parallel to the ground forward to chest level; At the same time, smoothly straighten your legs, turn your palms facing down towards each other and spread them to the sides to the end, thereby expanding the chest. Inhale.
Bring your hands horizontally forward, bringing them together in front of your chest, turn your palms down and, as if pressing them down, bend your legs. Exhalation.

Form 2. Open your arms, or straighten your chest.

Peculiarities.

When the straightened arms are raised to chest level, gradually gradually rise up, and when they press down with the palms, squat down just as smoothly. The movements are performed in coordination with breathing; inhalation and exhalation must be continuous. Inhalations and exhalations are counted at one time.

Form 3. Colorful Rainbow, or Rock the Rainbow.

We continue the previous movement.
Raise the hands that pressed down to chest level, straightening the legs. Then the hands go further, rise above the head, arms straighten, the centers of the palms turn forward. Inhale.

Shift the center of gravity to the right leg, bending it slightly, and touch the ground with the entire foot, and straighten the left leg, tearing off the heel, touching the ground with the toe. Extend the left hand to the left, lowering the hand to shoulder level (palm up, and bend the right hand at the elbow, giving it the shape of a semicircle and raising the hand to the top of the head, palm down); the body moves to the right. Continue breathing.

Transfer the center of gravity to the left leg, bending it slightly, and touch the ground with the entire foot, and straighten the right leg, lifting the heel, touching the ground with the toe. Extend the right hand to the right, lowering the hand to the horizontal (the center of the palm is directed upward), bend the left hand at the elbow, forming a semicircle and raising the hand to the top of the head (the palm is directed downward); the body moves to the left. Exhalation.

Form 3. Colorful Rainbow, or Rock the Rainbow.

Peculiarities.

Movements of the arms and body should be coordinated with breathing and performed very gently.

Form 4. Rotating the arms, parting the clouds, or parting the clouds.

We continue the previous movement.
Transfer the projection of the center of gravity to a point in the middle between the feet. Cross your arms at the bottom of your stomach, raise them up above your head with your palms facing out, straighten your legs. Inhale.

Turn your hands over with your palms down, your arms out to your sides and cross them in front. bottom abdomen (right palm on top); while doing this, sit down a little. Exhalation.

Form 4. Rotating the arms, parting the clouds, or parting the clouds.

Peculiarities.

The axes of rotation of the arms are the shoulder joints; the hands describe two large semicircles from the inside out. When your hands are above the top of your head, you can lift your head and stick out your chest, promoting inhalation. (When maximum relaxation of the body is achieved, the arms at the elbows and legs at the knees are never fully straightened).

Form 5. Standing Step, Unrolling Scroll, or Unrolling Scroll.

We continue the previous movement. Legs apart, hands crossed in front of lower abdomen. Extend your left hand forward, palm up; the right hand, also turned palm up, passes to the right past the lower abdomen and lower back, winds back, goes down, then rises up, describing an even arc. The body turns to the right. The gaze is directed to the right palm. Inhale.

Then bend your right arm at the elbow; the forearm goes up, the palm turns forward, the hand passes past the ear with a push forward. The gaze accompanies the palm. Exhalation.

Stretched forward left hand lead to the chest; at the same time, the brush moves horizontally and rubs the base along the way thumb right hand, which is called the “fish”. The left hand continues to move backward, describes an arc down, back and up, the body turns to the left. The gaze is fixed on the left palm. Inhale.

Next, bend the left arm at the elbow, the palm faces forward, the palm passes past the ear with a push forward. Exhalation.
Then move the right hand horizontally towards the chest, rubbing the fish of the left palm along the way. Thus, left and right movements replace each other.

Form 5. Standing Step, Unrolling a Scroll, or Unrolling a Scroll.

Peculiarities.

Crossing in front of the chest is the extreme position of the hands. While pulling back, inhale; when pushing with your palm, exhale. The hands that have reached the stop are simultaneously turned with their palms up.

Form 6. Sail a boat in the middle of the lake, or Row in a boat.

We continue the previous movement.
At the moment when the left palm makes a push in front of the chest and its fish is rubbed by the right palm, straighten your arms with palms facing forward and raise them up in front of you. Inhale.

Bend over, without bending your arms, lower them down and move them back in an arc. Exhalation.

When the hands are pulled back to the limit, straighten up, straighten your arms with palms facing forward, and raise them in an arc forward and up above your head. Inhale.

Form 6. Sail a boat in the middle of the lake, or Row in a boat.

Peculiarities.

Make sure that bending the body at the waist is accompanied by exhalation, and extension by inhaling.

Form 7. Pull the ball in front of the shoulders, or Raise the ball.

We continue the previous movement.
While straightening, lower your arms from behind your back at the same time. The left hand remains motionless, and the right continues to move towards the left shoulder; The palm is directed along the line of movement upward and slightly to the left. When the hand is against the left shoulder, perform a movement as if pulling a ball. In this case, the center of gravity is transferred to the left foot, the toe of the right foot rests on the ground, the heel can be raised. While pulling up the “ball”, inhale.

Then turn your right hand over with your palm in the opposite direction (down and slightly to the right), lower your hand. Exhalation.

Shift the center of gravity to the right foot, resting the toe on the floor and lifting the heel. At this time, the left hand moves to a position in front of the right shoulder, and when it reaches this position, perform a movement as if pulling a ball. Inhale.

Then lower your left hand down to your left side. Exhalation.

Form 7. Pull the ball in front of the shoulders, or Raise the ball.

Peculiarities.

When the ball is pulled, the gaze is directed at the imaginary ball. The toe of the foot located on the side of the “pulling” hand can be pushed off the ground with force. “Pulling the ball”, pushing off the ground and inhaling must be coordinated.

Form 8. Turning the body, observe the moon, or Look at the moon.

We continue the previous movement. Legs apart, arms down. Raise your straightened arms to the left, back and up; Turn your body and head to the left, back and up. Inhale.
Then return to starting position. Exhalation.
Perform the same movement to the right.

Form 8. Turning the body, observe the moon, or Look at the moon.

Peculiarities.

The movement of the arms, twisting of the lower back and turning of the head must be coordinated and performed “all the way”. Do not lift your heel off the floor.

Form 9: Lumbar Twist and Palm Push, or Palm Push.

We continue the previous movement. Clench your hands into fists and place them on the sides at the level of the lower back, palms up, and the area between the thumb and forefinger (called the “tiger's mouth” - hukou) outward. Pull the elbow of your left hand back, while turning your body to the left. Unclench your right fist and open palm with inner strength(not sharply and without excessive tension) push forward. Inhale.

Return to i.p. Exhalation.
Do the same with your left palm.

Form 9: Lumbar Twist and Palm Push, or Palm Push.

Peculiarities.

The palm push is performed with the wrist and lower back straightened, fingers pointing upward. One hand performs a pushing movement with the palm, the other is pulled back - as if two forces are acting in opposite directions.

Form 10. Cloud hands, or Cloud hands.

We continue the previous movement.
Turn the left hand with the palm inward at eye level; point the right hand forward with the palm to the left, holding it at the level of the navel; at the same time, the body is turned to the left, the arms move along with the body. Inhale.

Having turned to the limit, raise your right hand to eye level, with your palm facing inward, and lower your left hand to the level of the navel (palm facing to the right); at the same time, the body is turned to the right, the arms move along with the body. Exhalation.

Form 10. Cloud hands, or Cloud hands.

Peculiarities.

It is necessary to ensure that hand movements are soft. The gaze continuously follows the upper palm.

Form 11. Scooping the sea, watching the sky, or Fishing, looking at the sky.

We continue the previous movement. Move your left leg forward half a step (while the right leg is not behind the left, but slightly to the right) - inhale.
Bend your body forward, cross your arms in front of your knees - exhale.

Simultaneously with straightening and bending the body back, raise your crossed arms above your head, straighten them and spread them, performing the movement of observing the sky; palms facing each other. Inhale.

Form 11. Scooping the sea, watching the sky, or Fishing, looking at the sky.

Peculiarities.

Leaning over and crossing your arms in front of your knees, exhale, leaning back and spreading your arms, inhale. When observing the sky, spread your arms as wide as possible.

Form 12. Pushing waves, or Pushing the wave.

We continue the previous movement.
Transfer your body weight to your back (right) leg; lower your arms, previously raised up, forward to the horizontal, then bend your elbows and pull your hands to your chest (palms facing forward); the heel of the forward (left) leg rests on the ground, the toes are raised. Inhale.
Transfer the weight of the body to the forward (left) leg, resting the entire sole of the foot on the ground; the body moves forward; the toes of the right foot touch the ground and the heel is raised; the hands push, the palms stop at eye height. Exhalation.

This traditional healing system, originally from China, consists of eighteen separate exercises that affect human life.

Tai Chi Qigong is a therapeutic strengthening gymnastics and a separate philosophy, by practicing which a person gets the opportunity to improve his emotional background. This eastern system is not difficult to perform, it is suitable for practitioners of any age, and the training will be within the capabilities of everyone.

Qigong Taijiquan

Qigong Taiji is actually a martial art, but in it you will not find practicing strikes and sudden movements. This type of practice is more like health qigong, rather than on the combat system.

A distinctive feature of this system is the presence of 18 different forms, which are practiced during classes.

All these forms, in fact, are various types of grabs, creases, and throws. They are performed smoothly, without sudden movements and physical effort. People unfamiliar with qigong techniques may even think that practitioners are performing some kind of dance. The Tai Chi system is a graceful and beautiful art based on strengthening and healing exercises. During classes, much attention is paid to breathing and energy movement. Qi.

The goal of Tai Chi Qigong is to restore the constant circulation of Qi in the body of the practitioner, as well as to consolidate all the movements performed in his muscle memory. Although Tai Chi is a martial art, as mentioned above, this technique is not specifically used for combat. Tai Chi Qigong prepares the practitioner for a possible battle, consolidating all 18 forms in the subconscious, tempering its physical shell, making it more resilient, flexible and strong.

Tai Chi Qigong: video 18 forms

"Taiji" is translated from Chinese as "great limit", this is a real art of fighting, but without the use of any weapons.

Modern practitioners also note the positive impact of Taiji Qigong on physical health. Like any qigong, this practice is based on the life-giving and healing power of flows Qi. During practice, a person nourishes his internal organs and systems, ligaments and tendons with vital force.

Against the background of systematic exercise, health is improved and all the protective properties of the body are strengthened. In addition, Tai Chi restores flexibility and mobility to the body, stimulates the renewal of the body, and cleanses it of the accumulation of negative energy.

Tai Chi: Qigong for Beginners

Many people have a misconception about Eastern martial arts. In particular, Chinese techniques may seem overly sophisticated, pretentious and complex to modern humanity. But this is not true at all. In Chinese teachings you are unlikely to find truly difficult systems (with the exception of hard qigong). The main essence of Chinese practice is to strengthen your spirit and your body with energy Qi.

The 18 Tai Chi Qigong exercises are distinguished by their grace and smooth movements. You only need to watch the training video a few times to grasp the main ideas and practice exercises. Even the most inexperienced student, under the guidance of the exercise forms described below, can easily master them and practice regularly.

18 Tai Chi Qigong exercises: video lesson

All you need to know is that qigong is traditionally practiced in special light and loose clothing. Do not wear tracksuits or yoga clothes, as Tai Chi philosophy involves the free flow of force. Qi around you in space, and tight clothing can make it difficult.

A loose cotton suit or even loose nightwear would be a great option. Ideally, the sleeves of your robe should hang freely under your tassels, and the bottom of your trouser legs should not be tight around your ankles.

Thanks to the ease of learning of this complex, even an elderly person can practice it and inexperienced beginner, far from martial arts. Do not forget that the art of Tai Chi does not have to be used in battles or studied purely for self-defense. The practice is beneficial to human health; it restores the functioning of internal organs and improves the function of systems.

18 forms of Taiji Qigong: description of technique

18 forms of Taiji Qigong, videos of which are given below - this is the real art of controlling ancient living force Qi. The basis of the complex is the teachings of Master Lin Houcheng, published by him in the manual “One Hundred Questions about Qigong”.

Taiji Qigong: 18 forms, training video

The system is performed one by one, from the first form to the eighteenth, without pauses between them or delays. In this way, a powerful and tangible effect is achieved by drinking the physical shell with force. Qi, as well as its harmonious distribution within the body.

18 forms of Taiji Qigong

Form 1

"Regulating Breathing"

1. Stand straight, feet shoulder-width apart, arms relaxed and hanging along the body.
2. As you inhale, smoothly raise your arms forward to shoulder level, palms facing down.
3. Exhale slowly. Keeping your back straight so that it remains vertical, bend your knees slightly and squat. At the same time, the palms of the hands move down, as if pressing the air to the level of the navel.

Form 2

"Open your arms"

1. Slow breath. Raise your arms forward to chest level, while keeping them parallel to the floor. At the same time, straighten your legs. Point your palms towards each other. Spread your arms in different directions.
2. Exhale slowly. Bring your hands together in front of you. Turn palms down. Bend your knees a little.
3. Repeat 6 times.

Form 3

"Colorful Rainbow"

1. Slow breath. Raise your arms to chest level, straighten your legs. The arms continue moving upward until they are at the very top and the palms are facing forward.
2. The inhalation continues. The entire weight of the body is transferred to the right leg, it bends slightly at the knee. The left leg is straight and only the toe touches the floor. The left hand drops to the left, palm facing up. The right arm is raised above the head with the elbow bent. The body is slightly tilted to the left.
3. Exhale slowly. The body weight is transferred to the left leg, the right leg is straightened, the arms pass the top point and the right hand is already below and the left is above the head. The body is slightly tilted to the right.
4. Repeat 6 times.

Form 4

"Parting the Clouds"

1. The center of gravity is again distributed evenly between both legs.
2. Deep breath. The arms are raised up, palms pointing upward, and the arms are crossed at the top point.
3. Deep, slow exhalation. The arms are lowered down in a semicircular path from the side and crossed at the level of the abdomen. At the same moment, the legs bend slightly at the knee.
4. Slow breath. The arms are raised again along a semicircular path and crossed above the head.
5. Repeat 6 times.

Form 5

"Unrolling the Scroll"

1. Smooth breath. The left arm is extended forward, palm facing upward. The right hand describes a semicircle, passing past the stomach and lower back, and lowers down. This is followed by a lift describing the full arc. The body turns to the right.
2. Exhale smoothly. The right arm is bent at the elbow, the palm is turned forward and brought forward.
3. Smooth breath. The left hand describes an arc, the body turns to the left. And the right hand is extended forward
4. Exhale smoothly. The left arm is bent at the elbow, the palm is turned forward and brought forward.
5. Repeat 6 times.

Form 6

"Going on a boat in the middle of the lake"

1. Smooth breath. When the left arm is brought forward, straighten both arms and raise them in front of you.
2. Exhale smoothly. Bend forward, making a circular motion with your arms.
3. Smooth breath. The arms, having reached the extreme rear position, rise up, and the back straightens.
4. Repeat 6 times.

Form 7

"Pull the ball in front of your shoulders"

1. Smooth breath. The back straightens. Imagine that there is a heavy object in your left hand. With a straight arm, forcefully make a circular movement to the right side, while the center of gravity of the body follows an imaginary heavy object. The palm is directed in the direction of movement of the hand.
2. Exhale smoothly. The hand returns to its original position.
3. Smooth breath. The exercise is done similarly for the right hand.
4. Repeat 6 times.

Form 8

“Turning your body to observe the moon”

1. Stand up straight and relax your body.
2. Smooth breath. Straightened arms move to the left, then back and up. The head repeats these movements. The body follows the hands and turns.
3. Exhale smoothly. Return to original position.
4. Perform a similar movement to the right.
5. Repeat 6 times.

Form 9

“Lumbar Twist and Palm Push”

1. Smooth breath. Press your fists to the sides of your body at lumbar level, palms facing up. Move the elbow of your left hand slightly back. The right fist unclenches and moves forward.
2. Exhale smoothly. Return to original position.
3. Repeat the same for the left hand.
4. Repeat 6 times.

Form 10

"Hands-clouds"

1. Smooth breath. The palm of the left hand is located in front of the face at eye level. The palm of the right hand is directed to the left and brought forward. The body also turns to the left, and the arms move with it.
2. Exhale smoothly. The palm of the right hand is located in front of the face at eye level. The palm of the left hand is directed to the right and brought forward. The body also turns to the right, and the arms move with it.
3. Repeat 6 times.

Form 11

"Scooping out the sea, watching the sky"

1. Smooth breath. The left foot is placed half a step forward.
2. Exhale smoothly. The body leans slightly forward, arms crossed in front of the knees.
3. Smooth breath. Straighten your body and bend your back slightly, raise your crossed arms up above your head and spread them to the sides.
4. Do it 6 times.

Form 12

"Pushing the Waves"

1. Smooth breath. All body weight is on the right leg. Hands are pulled to the chest and bent at the elbows.
2. Exhale smoothly. The body weight is transferred to the left leg, the body leans slightly forward, the hands push an invisible wall in front of them and stop at eye level
3. Smooth breath. Return to original position.
4. Do it 6 times.

Form 13

"A flying dove opens its wings"

1. Smooth breath. Body weight on the right leg. Palms facing each other. Hands spread in different directions.
2. Exhale smoothly. The body weight is transferred to the left leg. Hands are brought back to their original position.
3. Repeat 6 times.

Form 14

"Arm straightening, punching"

1. Deep breath. Stand up straight, feet shoulder-width apart. Press your fists to the sides of your body at lower back level, palms facing up. Strike forward with your right hand.
2. Exhale deeply. Return the hand to its original position.
3. Do it 6 times.

Form 15

"Soaring Eagle"

1. Smooth breath. Spread your arms to the sides, palms facing down.
2. Exhale smoothly. Deep squat, the hands maintain their position.
3. Repeat 6 times.

Form 16

"The flying wheel turns in a circle"

1. Smooth breath. Straighten your arms in front of you. Start rotating your entire body to the left and up.
2. Exhale smoothly. Rotation to the right and down.
3. Perform 3 times in one direction and 3 times in the other.

Form 17

"Stomping Step, Slapping Ball"

1. Smooth breath. The right arm is raised straight in front of you, parallel to the left leg. Then lower both leg and arm.
2. Exhale smoothly. Perform the exercise with your left arm and right leg.
3. Repeat 6 times.

Form 18

“Palm pressure, calming the vital energy Qi”

1. Smooth breath. Hands are located at stomach level, palms facing up. Raise your hands to eye level.
2. Exhale smoothly. Turn your palms down and lower them to the level of your stomach.
3. Repeat 6 times.

Tai Chi Qigong is a set of 18 exercises in which one exercise smoothly flows into another. Thus, each form is executed immediately after the previous one, forming an inextricable system.

Knowing yourself - Taiji.

Self-study of Taijiquan.

Millions of people on all continents practice the internal wushu style of taijiquan, but only a few tens of thousands know its real purpose. Many people enjoy the deep relaxing effect, others believe that tai chi will completely change their lives and reveal the meaning of existence. But most practitioners do not even suspect that Tai Chi Chuan is the ancient art of not only healing and spiritual transformation, but also Creativity. Antiquity does not mean millennia, but millions of years of 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 catalogue, a census of what we can touch and 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 way: systematic progressive mastery of the forms of the taiji complex with the help of the logical mind. This is where the main mistake lies - tai chi is not an exercise for developing figurative memory. It is rather an erasure of memory, a cleansing of the subconscious from unnecessary habits and desires (that hinder our development). Therefore, it is advisable to start studying Tai Chi not with forms, but with basic exercises: standing upright, racks, steps, swings, balancing, various movements with “eights”, “yin-yang monad” (i.e. “winding a silk thread”), taiji qigong. Unless, of course, you are interested in the result... The main problems of those who study taiji themselves are a careless attitude towards accuracy, trajectory of movement, correct execution of forms, because... They have a blocked figurative perception of the integrity and harmony of Tao (an attempt to perceive through logic). This, in turn, comes from the lack of a state of peace (emotional balance), which, if achieved, is achieved after several repetitions of Tao. Rest is the initial state of the precomplex, not the final state. Most people think that this is difficult to achieve, and therefore use tai chi as a method of relaxation, hoping that in 10-15 years everything will come by itself. Illusion! Firstly, it’s not a fact that it will come, secondly, adaptation to the constant state of “wuji” is six months for everyone, just as real results come not after 10 years, but after 3-4 years of constant, and most importantly proper activities Taijiquan.

The first thing you need to choose is a Tai Chi teacher, because... It is almost impossible to master the basic technique on your own. Basic skills primarily develop naturalness, spontaneity, i.e. comfort of movement 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 requires 3-4 months of regular classes under the supervision of a teacher. In general, you need to set yourself up to practice every day for the first year. Breaks are not allowed due to the fact that practicing Tai Chi for 1-2 hours is a cleansing energy channels for a day. To turn on the mechanism of mental transformation, the body needs at least a year of regular practice, then a recovery program is launched and tai chi turns into the same everyday habit as brushing your teeth or using the toilet, but with a positive emotional connotation (if, of course, you have learned basic technology). The choice of 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 master more difficult movements, or start with learning the Chen style, deal with your ego: self-confidence and taiji are opposites. It may be better for you to engage in external wushu rather than feed your spiritual ego. Tai Chi for those who want to get rid of violence, incl. over yourself. Over the course of 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 working with the “qi” 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 external mastery of the forms of Tao and combining them with breathing (it is better to use the full deep breathing). Breathing is a separate matter: first breathe naturally, i.e. to maintain emotional comfort. As you master 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 go to full diaphragmatic breathing, necessarily direct (the reverse will make you neurasthenic). Don’t try to sit down any lower: you don’t need physical stress. Read less books about taiji: it is a business, and nothing more. Many of the masters mentioned 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 mental hospital if they contain good advice . Well, most likely, a lesson based on 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 exercise. After studying the forms, focus on the rhythm of the movements: it is consistent with the rhythm of breathing. When doing Tao, listen only to the breath. The key to listening is balance, a balance that allows you to remain relaxed throughout the entire set. During the warm-up, pay great attention to movement techniques and coordination. There are two types of balance: physical and emotional. Gradually, listening to the rhythm of your breathing, move from body balance to emotional balance (this is when the joint of the supporting leg is relaxed, even when you are standing only on it). You need to start the complex only when you stop swinging in the initial “Wuji” stance (mentally lower yourself along the spine from the top of your head to the center of your soles and then into the ground). A state of emotional peace is the source code for decoding taiji movements. While performing tao, you will slow down the rhythm, connect your eyes, thoughts, but peace must remain unchanged. So the first stage of mastering is listening to the rhythm of breathing and peace throughout the entire tao. Over time, you will be able to listen to the heart rhythm, i.e. work with the image of Light. But this is a more complex concept that can only be covered with a teacher. After you balance the movements and breathing rhythm, the same “24 Yang complex” can be safely performed in 6-7 minutes. Focus (70%) on 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 entire 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 in the next repetition. There can be 3 or more repetitions of the complex until you find a balance of peace and awareness (self-contemplation). This is another argument in favor of small complexes, because... During one repetition, the “qi” energy 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, i.e. height of tao execution. The next stage is twisting and awareness. This is done on the basis of equilibrium, i.e. emotional balance. Turn your lower back and body as much as possible (don’t rush), until it stops. Constantly move the weight from one leg to the other. And don't forget about the rhythm. On the 3-4th repetition, try to distance yourself from performing the technique itself, feel the world around you, the earth, the sky, see yourself as if from the outside. Finally, main stage to move to the mental level of revealing possibilities is the next stage. The technique of moving the gaze along with the movements of the hands allows you to activate the heart center and turn taiji into a martial art 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 opening. Further stages of development are not so difficult if you have mastered correct technique moving the gaze. 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 sense of control over the energy and space around you. Movements with thought, “without memory”, contemplation of a moment only of the directly performed form, living a whole life in this form - all these are the spiritual components of taiji that connect you with the Light, the Creator, an endless source of divine information. Discovering this tai chi, and not just breathing relaxation exercises, will allow you to truly get to know yourself and the world in which you find yourself. Do not look back at pseudo-guides and their poor knowledge, but know exactly your purpose, and see reality without its explanation from others. You will get rid of questions forever, because... you will always have the Answer. At the same moment, without prompting, without doubt. Faith is your personal opinion, it depends only on you, you were born without the crutches that the “keepers of Knowledge” give you. 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 your possibilities, try to truly change yourself; without fantasizing about it, without delaying the inevitable, without “postponing for later.” We will all die someday, why be afraid of every step. Fear and love are incompatible things, so learn real taiji, real Love.

STAGES OF DEVELOPMENT OF THE TAI CHI COMPLEX.

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

Single center of gravity throughout the entire 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. Listening to vibrations.

Twisting and mindfulness: twisting all the way, self-observation.

Shifting the gaze following the movement of the hands: first with “lateral vision”, then with direct gaze. “Penetration into the hand and the image of the form”: “living”!

Unity of forms: flow. "One follows from the other."

Lower 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 external softness and internal hardness into forms.

Listening to the heart rhythm, clearing the memory.

Awareness: the unity of internal work and external surrounding space. Expanding the comfortable space around you. Creativity: internal variability and its influence outside, “flow with nature,” “purify the external space.”

29

Health 06/20/2016

Dear readers, today we will talk to you about 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 baby step, step or step for their health.

My blog guest Viliya Kolosova will talk about it. She herself practices this gymnastics and has been able to solve many health problems with its 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 want to introduce you to the ancient Chinese health gymnastics called tai chi - qigong.

I developed an interest in oriental practices relatively long ago; I practiced yoga, studied acupressure, su-jok therapy, and always wanted to get at least a little closer to the qigong healing system, aimed at harmonizing all systems human body. As a result, from the many qigong therapy complexes, I chose tai chi - qigong, which in China is called longevity gymnastics, 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, on stretching and have a healing effect on the entire body.

This set of exercises interested me because it is very simple to perform, but as Chinese masters say, it is most effective with minimal time. Once learned, the entire complex only takes 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 martial artist Lin Huozan; it was adapted for modern conditions, including for representatives of European culture who are far from knowledge oriental practices. It’s not at all difficult to master; people of all ages can do this gymnastics. different ages and even those who are well over sixty.

Qigong for Beginners

The Tai Chi-Qigong complex is very good for beginners, for those who have physical training leaves much to be desired. This complex, despite its apparent ease, is aimed at improving the functioning of all muscle groups and internal organs. Exercise improves the condition of all body tissues, stimulates blood flow and has a positive effect on the functioning of all human organs.

Besides, important point is also that the complex affects psychological attitude person. The complex is performed at a slow pace, breathing is coordinated with the movements, and if performed regularly and correctly, it will definitely have a positive effect on physical and mental health. Even for those who have never studied exercise, we can recommend this complex.

Health-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 eaten for 30 minutes;
• movements should be smooth, synchronous with breathing;
• the tongue slightly touches the upper palate during exercises;
• eyes half closed;
• clothing should be loose and comfortable;
• the room should be ventilated, it is good if it is possible to study outdoors;
• attention needs to be concentrated on the exercise being performed;
• During exercise there should be no sweating, only light perspiration, but if you are still sweating, change your clothes to prevent hypothermia and reduce the pace of the exercises;
• after classes you should not take a cold shower;
• You need to do the exercises every day.

Breathing Qigong

Chinese breathing exercises came to modern masters from ancient times, and modern Chinese specialists pay great attention to breathing, since 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 exercises Qigong. Breathing also plays an important role in the proposed set of exercises.

Here, the so-called reverse breathing is proposed, when when you inhale, the stomach is drawn in, the diaphragm rises, and when you exhale, the stomach protrudes, the diaphragm lowers. Inhale through the nose, exhale through slightly parted lips. You should gradually get used to this type of breathing during exercise; over time, it will come naturally. Breathing will also depend on the speed of the exercises performed; try to do them slowly and smoothly so that there is no difficulty in breathing.

Morning qigong exercises for beginners. Exercises

After warming up, immediately start exercising. It is best to learn 2-3 exercises a day, this makes it easier to remember the movements. In a week or two you will completely 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 a continuation of the previous one. At first, I advise you to limit yourself to two or three approaches to each movement, otherwise an untrained person will certainly feel muscle pain. In my opinion, it is better to do everything gradually; personally, I approached mastering the complex in such a way that the load increased gradually, and the exercises did not cause pain and discomfort.

Exercise 1. Stabilization of breathing

Stand straight, feet shoulder-width apart or slightly wider, arms down, body relaxed. Focus your attention on your hands.

As you inhale, smoothly and slowly raise your arms in front of you just above shoulder level, palms facing down and in a relaxed state.

As soon as your hands reach shoulder level, exhale and bend your knees so that your knees are level with your shoulders. thumbs legs This position is called “quarter squat” in qigong gymnastics. At the same time, the body maintains a straight position, the head does not tilt, and the chest does not shift. Simultaneously with bending your knees, relaxed arms smoothly lower down and touch your knees, after which straighten your legs.

While performing the exercise, make sure that your back remains straight at all times, inhale during the upward movement, and exhale during the downward movement.

Benefit: exercise has a positive effect on the cardiovascular vascular system, eliminates blood stagnation and promotes proper energy distribution. It is especially useful for people suffering from hypertension, heart and liver diseases.

Exercise 2. Expansion of the chest

As you inhale from the quarter squat position, smoothly straighten your knees, at the same time raise your arms forward to shoulder level and turn them with your palms facing each other and spread them to the sides with your palms up. Attention is focused on the chest.

As you exhale, bring your arms in front of you with your palms facing each other, smoothly lower your arms, while simultaneously turning your palms down, moving into a quarter squat. The hands smoothly touch the knees, the legs straighten.

Benefits: exercise is useful for diseases of the heart, lungs, shortness of breath, rapid heartbeat, and neuroses.

Exercise 3. Rainbow swing.

As you inhale after completing the previous exercise, slowly raise your straight arms up with your palms facing each other.

As you exhale, transfer the center of gravity to your slightly bent right leg, while keeping your foot on the floor, your left leg straightened and touching the floor only with your toe. At the same time, tilt your body to the left, pointing your left hand horizontally to the left. The right hand passes over the head, palm down.

Repeat the movement in the other direction. While doing the exercise, imagine a colorful rainbow floating above you. Watch your breathing: arms up – inhale, arms to the sides – exhale.

Benefit: exercise is useful for diseases of the chest and lumbar region spine, reduces fat deposits in the lumbar region.

Exercise 4. Parting the clouds

Having completed the swing, we lower our arms, crossing them at the level of the lower body, while simultaneously moving into a quarter squat.

As you inhale, straighten your knees, raise your crossed arms up and, palms up, unfold them above your head. 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 your chest.

Benefits: exercise strengthens the muscles of the lower back and hips, useful for diseases of the shoulder joints and heart.

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 performing it correctly, but over time I began to get the hang of it. Therefore, I will try to describe it as clearly as possible.

While remaining in a quarter squat, extend your left arm straight out in front of you, palm facing up. Simultaneously with this movement, bend your elbow and turn your right arm palm up and move it to your hip. As soon as your right hand is at hip level, begin to turn your body to the right, and raise your hand in a smooth, wide movement to ear level. The eyes follow the right palm.

Then bend the right arm at the elbow and forcefully push it forward with the palm somewhere at ear level. At the same time, the left arm bends at the elbow, describes an arc with the palm and lowers to hip level.

Benefit: the exercise has a very good effect on the hands, shoulders and elbow joints, also recommended for upper respiratory tract diseases, helps with asthma.

Exercise 6. Boating

After finishing 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 move our straight arms back, turn our palms up, then raise our arms as high as possible, straightening our knees at the same time.

The arms describe a circular motion and lower down, while bending the legs at the knees. We concentrate our attention on the arms and back. As you inhale, raise your arms; as you exhale, lower your arms down.

Benefit: exercise has a positive effect on nervous system, heart and digestive organs.

Exercise 7. Playing with the ball

The Chinese call this exercise ball play, but in reality it is more like playing with a balloon, since the movements must be performed smoothly and easily. Let me remind you that each subsequent exercise goes into the next one. From the previous position, slowly straighten up, body to the left. The left hand remains in the same position, and point the right hand up to the left, palm also up.

When your right hand is at the level of your left shoulder, make a motion with it as if you are throwing balloon. In this case, shift the center of gravity to your left leg.

Lower your right arm and repeat the movement on the other side. When doing this, follow the imaginary ball with your eyes and focus on your hands. Try to make your movements enjoyable, slow and smooth. As you inhale, move your hand up, and as you exhale, move your hand down.

Benefit: exercise has a tonic effect on the entire body.

Exercise 8. Admiring the moon

In the quarter squat position, lower your arms along your body, while inhaling, turn your body as far as possible to the left, while straightening your knees and raising your left arm, 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 your arms chest and the heads were in sync, and the body was stretched as much as possible. We do everything slowly and smoothly, do not lift our heels off the floor, and concentrate our attention on our hands.

Benefit: movements stimulate the functioning of the kidneys and spleen, relieve muscle tension and reduce fat deposits 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. And later I will show you the remaining ten exercises. If not everything works out, don’t be discouraged; with regular training everything will work out!

Vilia Kolosova

I thank Vilia for the topic. You can get acquainted with the continuation of the set of exercises. Lullabies for children

(2 votes, average: 5,00 out of 5)

The ability to stand up for yourself is very important, which is why we believe it is necessary to consider one of the options for martial arts. This . Don’t worry if this is your first time hearing about it, we will tell you everything about its rules and technique.

What is Tai Chiquan?

This martial art is an oriental martial arts that originated in China and gradually spread throughout the world. As for the history of the emergence of this martial art, it is believed that they first started talking about it back in 907 in China.

What is Tai Chiquan?

Even then the forms were similar to the modern forms of this art of wrestling. An ancient Chinese family created this type martial art and gradually betrayed the knowledge and teachings about him from generation to generation.

As for the rules, they were gradually refined, each generation bringing in something of their own, something new.

An important role was also played by the fact that gradually this movement acquired various styles, that is, it was divided into several directions, which, in principle, have the same tasks and rules, but a slightly different style.

Taijiquan on the Internet

Since we live in a world modern technologies, today you can easily find videos.

Taijiquan on the Internet

They will help you decide on a style, show you the rules for performing exercises and what is needed for your quality training. Such videos are publicly available, and you will have no difficulty downloading them.

Everything here is the same as you download any other videos. With the help of the video, you can practice on your own, choose the necessary set of exercises and methods. There are videos of different styles, varying complexity and load.

Taijiquan lessons

If you decide to study, then the question arises how seriously you are going to do it. If it’s just for yourself, then you can turn to an instructor for help, and then study on your own, but if your goal is to participate in competitions and win them, then lessons are what you need.

Choose a school that suits you and sign up for classes. Most often they are group. This will help you immediately know what the enemy is and how to fight him. If you want to immediately get into a more prepared group, then start with classes with an instructor, let them be individual.

Having achieved the required skill, go to the group you want. As in every sport, sometimes it is necessary to alternate between individual and group training.

Taijiquan lessons

Most often, classes are held three times a week for one and a half hours. If a competition is approaching, then the number of classes increases, and the load increases accordingly.

Classes can take place at any time of the day. It is important to follow correctly and healthy eating. A trainer or instructor will definitely tell you about food. Choosing a group, coach and instructor is the most important thing in training, so find out their programs and offers in advance, and check for reviews. This will help you make the right choice.

Varieties of styles

We distinguish only five styles in this martial arts. In turn, the Taijiquan style is distinguished by 24 forms.

Varieties of styles

That is, in general, we can identify 24 fighting techniques, but many of them are very similar and have the same teachings, so they were combined into five main styles. All Tai Chi 24 forms differ in steps and basic techniques. We will dwell in more detail on exactly what styles there are.

1. Sun style. It is characterized by a special step. It should be done fairly quickly. Hands work actively, with high speed, the amplitude of their movement is not very large.
2. Chen style. Here all movements are smoother, moving from one to another. The steps are slow, half-hearted, the arms have a large range of motion, and work clearly, but slowly.
3. Yang style. It is characterized by the fact that you will defeat your opponent with the help of your physical strength, while the opponent may be physically stronger than you.
4. Shen style. The step is fast, here we focus on the legs, they move quickly and work towards the enemy.
5. Yuxian style. Here there is an alternation of the work of arms and legs. They change each other very quickly and actively and work to develop your strength.

Gate of taijiquan

This teaching identifies four main areas. They are divided, like many other things, in the teachings of the East, into four elements. These are earth, water, fire and sky. They are respectively also south, east, north and fuse.

Gate of taijiquan

Four corners are also distinguished. This is metal, thunder, mountain and wind. They correspond to the teachings about the data of natural phenomena and the teachings about metals. Each angle and direction has basic and varieties of combat. Sometimes they are even considered different types martial arts

Tai Chi exercises

This sport is similar to other martial arts to the east.

1. Gain. It is necessary to perform training with the help of additional equipment, such as dumbbells, they will make your strikes stronger and faster.
2. Rotation. This is a jumping kick, we kick with a leg that rises high up and is at the level of the opponent’s head.
3. Strengthening with elbows. These taijiquan actively use the elbows, you work mainly with them. It is better to direct blows of this nature to the enemy’s head and chest. They must be very fast.
4. Protection. It is necessary to practice the defensive pose, this will help to miss as few enemy blows as possible. This will make you bolder and more confident.
5. Transmission. They often use a maneuver in which you seem to miss the enemy’s blow, distract him with this, and immediately strike back. The enemy is not ready for such a blow and most often it hits the target,