Qigong moves qi inside and out
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"Coordinating breath, mind and body without qi movements is like gentle sports, not qigong, and though it may be healthy, it's not that effective," says Dr Liu.
Sensitive beginners may sense their flow of qi after a few hours but it takes most people a month or two - and longer for the spontaneous coordination of breath, mind, movement and qi," according to Wu Xianliang, a council member of the China Medical Qigong Association.
A quiet environment is important for beginners since it may help them empty their minds more easily. A natural environment with greenery and fresh air is recommended since it allows easier exchange of internal qi and external qi.
Beginners who practice indoors should keep the room airy and relatively dim. They should avoid a draft on the back of the neck.
At least 20 minutes before practicing, one should stop intense physical or mental activity. Loose clothing makes it easier to relax muscles and breathe easily
Beginners are advised to practice once a day for 10-15 minutes and gradually extend the time. An expert can spend 120 minutes practicing each time.
It's important not to practice on an empty stomach or when one is too full.
Of course, a regular lifestyle, balanced diet and no smoking or drinking improves the effectiveness of qigong.
asy exercises
For the neck
Movements:
1. Sit or stand, but keep the body still from the shoulders down.
2. Move the lower jaw forward and move it in a circle, imitating the movement of red-crowned crane touching water with its beak.
Repetitions: 24-36 each time (several times a day)
Breathing: Natural
Thoughts: Close eyes and visualize the movement of cervical vertebra.
Benefits: Improves flexibility, strengthens neck and helps prevent stiff neck.
For the eyes
Movements:
1. Press the tai yang (sunken place near outer canthus, the end of the eyelid) with thumbs. Rub eyebrows 8 times with forefinger knuckles.
2. Press the jing ming (depression slightly above the inner canthus) for 10 seconds.
3. Rub below eye sockets 8 times with forefinger knuckles.
4. Rub palms until warm and cover the eyes so the palms are like bowls. Wait until the palms cool.
Repetitions: 2-3 times (several times a day)
Breathing: Natural
Thoughts: Pictures a warm sun in both palms.
Benefits: Improves eyesight and relieves intermittent near-sightedness and problems focusing on near objects.
For the stomach
Movements:
1. Place the left hand over the stomach and cover the left hand with the right. With the navel as the center, move hands clockwise 360 times.
2. Change hands and circle the navel counterclockwise 360 times.
Repetitions: 30 minutes after meals (three times a day)
Breathing: Natural
Thoughts: Imagine warm qi radiating from the center of the palm.
Benefits: Helps relieve indigestion and promote weight loss.
For the reproductive system
Movements:
1. Massage the belly beneath navel by moving palms in a circle until the belly feels warm.
2. Men should massage clockwise; women should do it counterclockwise.
Repetitions: Rub until the belly gets warm (one or twice a day)
Breathing: Natural
Thoughts: Imagine qi collecting in the lower belly.
Benefits: Helps relieve irregular menstruation, painful menstruation, pelvic inflammation in women. Helps relieve prostate problems in men.
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