Guidelines for qigong. Good selection of books on qigong theory and practice. Kapten Yu.L. Healing walking and gaits Power DOC
The anthology includes the first translated works of the classics of social and cultural anthropology: "Witchcraft, oracles and magic among the Azande" (E. Evans-Pritchard), "Magic, Science and Religion" (B. Malinovsky), materials on magic written by famous foreign psychologists and parapsychologists (K.Jung, J.Clark, G.Price, etc.).
The book also includes the works of leading representatives of modern occultism: "Astrology" by E. Crowley, "Teachings of Don Juan" by C. Castaneda, "The Way of the Shaman" by M. Harner, an ancient Chinese treatise on qigong.
The book is addressed to readers interested in the relationship between magic, science and religion.
"Chan-Mi-Gong Qigong" is the first book in Russian that describes the school of Chan-Mi-Gong ("the secret art of Chan Buddhism"). This system was transmitted secretly for 1500 years and was opened to the general public in the 1980s.
According to legend, Chan-Mi-Gong was presented to people by the goddess of mercy and compassion Guan Shi Yin as the Way of spiritual development and preservation of physical health.
Chan Mi Gong is considered in China one of the most effective types of Qigong, which is suitable for people of various ages and health conditions. This is a holistic, centuries-old system of practices that includes gymnastics, exercises to regulate the vital energy Qi, concentration, meditation, as well as an extensive set of mantras and mudras.
For practitioners of any kind of Qigong or internal style of Wushu. For healing and spiritual improvement.
Qigong meditation. Embryonic respiration
Chinese qigong practitioners are usually divided into two categories: "external elixir" (waidan) and "internal elixir" (nei dan).
The first step on the path of the "inner elixir" is known as the "Small Circulation", "Microcosmic Orbit", "Small Celestial Circle", etc. After mastering this type of energy meditation, the practitioner moves on to the "Great" or "Macrocosmic" Circle.
The purpose of this practice is to reopen the third, "heavenly" eye and "unite the spirit of nature and man", that is, to achieve enlightenment. This is how Chinese Taoists and Buddhists understood the meaning of life.
Tai Chi Qigong. Eight Pieces of Brocade
The unique taiji qigong complexes presented in the book will be useful not only for the followers of Master Yang's school. Anyone who studies, practices or teaches Tai Chi Chuan (as martial arts or as wellness exercises), they will help to better understand both the general principles and the subtle nuances of tai chi.
"Eight Pieces of Brocade" is a simple and short set of exercises created by the ancient hero commander Yue Fei to improve the general physical fitness of soldiers. Nowadays, this famous style of qigong is used by people of all ages for healing and disease prevention. Yang Junming describes in detail the sitting and standing versions of the complex and gives ancient Chinese instructions for them.
Xinyiquan: theory and practice
The book by Master Liang Shouyuya and the founder of the American Yang Martial Arts Association, Yang Junmln, provides all the necessary keys to the successful practice of xingyiquan: historical and theoretical information, an analysis of the five basic techniques, two initial training complexes and a pair complex of anyien-pao.
The unique material is the Xinyi Qigong complex and extensive translations from Chinese: ancient treatises and song instructions on various aspects of Xingyi and the "Xingyi Bible" - "Ten Reasonings" by the founder of the style, the great commander Yue Fei.
"Xingyiquan" by Liang Shouyuya and Yang Junming is an indispensable guide for anyone interested in Chinese health-improving, military-applied, and philosophical-mystical systems.
Sections: speech therapy
The key to the success of the gradual development of speech in children with severe intellectual disabilities, the formation of auditory-motor interaction, the development of phonemic processes and orienting activity in sound reality is the use of elements of phonetic rhythm.
In the classes on the formation of pronunciation using elements of phonetic rhythm, children's speech breathing and the associated speech fusion are normalized, the ability to change the strength and pitch of the voice is formed, while maintaining a normal timbre. The looseness and ease acquired by children when performing rhythmic body movements positive influence and the motor properties of the speech organs, affect the development of a sense of rhythm and tempo of pronunciation, they are an indispensable component of each lesson.
The development of speech is a complex and diverse process. ,
All stages of work on speech are equally important. Let's consider exercises on phonetic rhythms, which are aimed at developing the ability to control the work of the respiratory muscles, the formation of a smooth long exhalation, clear, relaxed articulation, using Qigong breathing exercises.
(Qigong (
易筋
经
- whale. Qi - breath, gong - movement) is a unique set of exercises used in Taoist monasteries. The healing methods that were known more than 7 thousand years ago in China are embodied in the Chinese qigong gymnastics.)
Forceful, deep expiration is difficult for children with disabilities. Of the 95% of children entering our Orphanage, 78% have oral or mixed breathing.
Clinical signs: the mouth is half-open, when breathing, the tension of the wings of the nose is noticeable, a change in the configuration of the nostrils, in a state of physical rest, an increase in the lower third of the face is noted. These children have narrow shoulders, sunken chests, pale skin, and constantly lick their lips.
During oral breathing, the shape also changes. upper jaw: it narrows in the lateral areas as a result of the incorrect position of the tongue and the pressure of the lower muscles. Simultaneously with the narrowing of the jaw, the shape of the nasal passages changes, the nasal septum is bent, and these deformations, in turn, provoke the occurrence of oral breathing.
It is very important to teach children proper breathing during Qigong exercises, as the air passes through many nasal passages, is moistened, dried, cooled or warmed up, cleaned of dust. At the same time, receptors involved in the regulation of brain activity and blood flow are irritated.
Disturbances in the state of these receptors in children with nasal breathing difficulties often lead to a state of anxiety or depression, sleep disturbance, speech defects, which complicates the already slow development of the body.
Qigong exercises adapted for speech therapy work
Harmony. In the supine position, arms are along the body. The tongue is slightly pressed against the tubercles above upper teeth. The usual breathing exercises by naturally following the in-breath and out-breath. The speech therapist counts the breath (shu)- counting the number of breaths - from one to five.
Obedient ball. In the lying position, the child masters direct diaphragmatic breathing: inhale - the stomach protrudes, exhale - retracts. The speech therapist monitors the amplitude of movement of the abdomen and the continuity of breathing. Following the breath (sui)- the rhythm of the heart beat begins to obey the rhythm of breathing and vice versa.
Bunny breath. Sitting on heels, for restraint motor activity- exhale, pinch your nose with your fingers - suspension of breathing (zhi). Count to three or five. Inhale deeply and exhale through the mouth (mouth tightly closed).
Balloon. In a standing position, to restore the rhythm , diaphragmatic breathing . The speech therapist makes sure that the child's breath is not forced and his shoulders do not rise. Child contemplates breathing (guan)- observes the movements associated with inhalation and exhalation.
Mixing the sea Intensively rub the palms of your hands until you feel warm. The mouth is tightly closed. Breathing through the nose. Further, on the instructions of the speech therapist, warm palms are placed in a given area (cheeks ...)
A big tree. The legs are spread apart. Inhale through the nose, raise your hands in front of you, then up. Exhale through the mouth, hands to the sides and slowly lower down. Return of breath (huan).
Magic dragon. Exhale. Rise on your toes, put your hands on your head, bring your shoulder blades together - inhale, dropping onto a full foot, relax your hands down, lean forward - exhale.
Hedgehog breath. Air massage of the nasal mucosa. Legs to the sides, the mouth is tightly closed, slowly alternately inhale the air from the right, then the left nostril of the nose, alternately pressing the opposite nostril with your fingers.
Holy Crane. Eyes closed, breathing through the nose. The speech therapist suggests "listening to the breath." Breathing occurs silently, but although the sound is not audible, the person feels the movement of air in the nose. It can be fast or slow, heavy or light. Therefore, with the help of this method, it is easier to achieve peace, all thoughts are reduced to one, the efficiency of classes increases, the purification of breath (ching).
Gymnastics for lips
Wise frog. The child puffs out both cheeks. Slowly blows air through pursed lips. Repeat the exercise 2-3 times for 20 seconds (depending on age).
Elephant of luck. The child stretches his lips into a tube as if whistling, and then stretches them, as with a wide smile. Repeat 3-5 times within 1-2 minutes.
Gold fish. In the corners of the mouth with open lips, the speech therapist helps the child to set the little fingers of the hands, in this position it helps to close the child's lips. Since the fingers create a certain obstacle for closing the lips, this serves as a good exercise for the muscles of the mouth. Repeat 3-5 times within 30 seconds.
Day Night. Close your lips, inflate the air under upper lip, then under the lower lip.
Ring of power. In front of the mirror:
A) stretch the lips forward, close, depict a tube, stretch widely;
B) stretch the lips forward, close, depict a mouthpiece, proboscis;
C) close the lips, then move them alternately to the right and left.
It is difficult to accustom children with severe intellectual disability to proper breathing, but the desired result can be achieved thanks to the work of an interdisciplinary team of specialists from the Orphanage.
Establishment of dysfunction is carried out jointly by a doctor and a speech therapist. Next, the normalization or setting of correct breathing is carried out. speech therapy classes in a "sensory room" that provides a wide range of sensory and motor experiences that affect the intellectual, emotional and social development of the child.
Throughout the day, with the help of educators, psychologists, defectologists and social educators, exercises are repeatedly activated and the acquired skills are consolidated.
Thanks to learning to practice proper breathing, some children (17%) blow their nose not through both nostrils, but alternately. When blowing soap bubbles, the tension or lethargy of the lips disappeared, the movements became free, with good switchability.
When walking and running, the guys began to inhale and exhale more slowly through their noses. The exhalation lasts one and a half to two times longer than the inhalation (we do it for four steps, and the inhalation for two steps).
In the classroom, an atmosphere of cooperation and success is created, so the students are interested in the proposed material.
It should be noted an innovative approach to the use of phonetic rhythms - breathing "Qigong". In the process of rehabilitation of children with a complex structure of the defect, which was not previously used by specialists in speech therapy practice.
The use of this technique has a positive effect on movement disorders of the speech organs, affects the development of a sense of rhythm, pronunciation tempo, general well-being and behavior of pupils.
Methodical development of a Qigong lesson age 10-11 years
Target: strengthening the musculoskeletal system, improving the functioning of the physiological systems of the body, preventing acute respiratory viral infections, familiarity with the ideomotor component.
Tasks:
1. Educational: to teach the plasticity of movements, ideomotor gymnastics, strengthening the muscles of the shoulder girdle.
2. Developing: to promote the development of coordination movements, general endurance, orientation in space.
3. Educational: to cultivate moral and strong-willed qualities: endurance, attention, concentration, perseverance in achieving results.
Venue: exercise room
Inventory: Music center, rugs, envelopes with the text of the parable, dumbbells (1-1.5 kg), multimedia.
During the classes
Preparatory part: 8 min
Building children.
Hello guys! Is everyone healthy? We begin our lesson on strengthening the musculoskeletal system, improving our physiological systems of the body: these are respiratory, vegetative, excretory and improving the psycho-emotional state. And we will do this with the help of qigong gymnastics.
Qigong gymnastics originated 7000 years ago in China. Qigong is a philosophy, a way of life. Qigong consists of two characters qi and gong. Qi is the accumulation of energy, and gong is the ability to manage it. In the East, with the help of this gymnastics, people struggled with many of their ailments and health problems. Qigong is called "The Way of Peace and Harmony"
Not a single lesson in the East passes without a parable. Each parable contains a double or triple meaning. So let's start. You need to repeat all the exercises shown by me.
1. Warm up.
(Lay out 5 envelopes on a bench and invite the 1st to open and read to the student)
The text of the first parable:
Parable "Test by snakes"
Once, several young men were brought to the sage, wishing to embark on the path of peace and harmony, and asked to set a test for them. The sage ordered to dig several holes near his dwelling. A snake was thrown into each hole. After some time, the sage and his disciples went to look at the young men.
Let's get to the workout.
- Head rotation-6r, slow pace
Objective: promote mobility cervical spine.
- Rotation of the wrists-6p, medium pace
Objective: to promote mobility of the wrist joint.
- Explain what is BCI (ideomotor component)
4. Spring. I.P. standing, arms bent in front of you, palms facing each other. Gently spread the brushes to the sides, then bring them together in I.P. The distance between the palms is 5 cm. Mental image: imagine a luminous spring and squeeze it. Tingling sensation in palms.
5. Little dragon. I.p. too, the palms are connected. Start smooth continuous movements of the hands left and right. The body is motionless. Mental image: imagine that a dragon is sitting in a clearing, merrily waving its tail left and right.
Objective: to promote the development of hand joints, BCI training.
6. Hill . I.p. standing, arms bent at the elbows in front of you (palms pointing down, fingers perpendicular to the body). Start spreading to the sides and bringing your hands together. Mental image: imagine smoothing the slides of warm sand with your hands to a flat surface.
Task: development of hands, plasticity, feeling of flatness.
7. Breeze . Yip standing, palms in front of you, directed towards each other. The area between the palms is 10 cm. Start at the same time wide smooth movements of the hands to the left and right, without bringing the palms together. The body is motionless. Mental image: imagine how the tops of trees sway under the breath of the wind.
Task: development of hands, plasticity.
The workout is over.
Have another class member take the envelope and read the rest of the parable.
Parable. In the first pit sat a young man with a pale, petrified face. He pressed himself against the earthen wall and could not move. Looking at him, the sage said: “This person will not be able to comprehend the teaching, since in essence he is a victim and will always be at the mercy of the conqueror.”
II. Let's move on to the main part:27 min (take dumbbells)
8. Phoenix spreads its wings. Taoist breath. Inhale - spread the hands, raising them to the level of the shoulders to the sides. Return to I.P. Thinking: Imagine yourself as a bird spreading its wings.
Training of the muscles of the flexors, extensors, deltoid muscles.
9. Listen to the sky, listen to the earth. I.P. qigong stance, arms extended forward in front of the chest. Spreading the arms to the sides and bringing them together: palms down - listen to the earth, up - listen to the sky. -8 times. Thought-image: Imagine. That the arms are very long. The pace is slow
Tasks: we strengthen the muscles of the thoracic spine, the joints of the hands.
Parable. The second pit was empty, for the tested youth jumped out of it in fear and fled. Looking into the pit, the wisest said: “The one who sat here is a coward by nature and cowardly thoughts possess his body. Such a person cannot be a warrior." In the next pit, the Wise One with his disciples saw a triumphant young man sitting proudly over a dead snake. The wisest sadly shook his head and said, addressing his disciples: “The one who sits in this pit has committed the act of a warrior, but he is not yet ready to comprehend the wisdom of the calm, since his body is controlled by the thoughts of a predator, and he is not able to see the picture of the world.” ".
10 . Archer shoots a bow. I.p. rider posture, hands in front of the chest. Alternately we stretch our arms with a turn of the head to the left, then to the right. 8 times. Thought-image: imagine that we are pulling the string.
Task: Strengthening the pectoral muscle.
Parable . In the fourth pit, the subject sat with a detached face, and a snake crawled not far from him. “This young man,” said the Wise One, “sees the picture of the world, but he has the mind of an ascetic, which means he will not be able to live in harmony with those around him.
11. The sacred dragon stirs the sea with its tail
I.p. Qigong stance, put your hands with your palms on the kidney area. Rotate the pelvis clockwise and counterclockwise, 8p.2 part exercise: stand on your toes and, as it were, shake off the “water” from your shoulder with the relaxation of your hand, hit your heels on the floor. The same from the other shoulder. Thought-image: imagine yourself as a dragon turning its tail, interfering with the sea.
Challenge: developing mobility lumbar spine.
12. Turn around and look at the moon.I.p straight, arms lowered along the body, legs shoulder-width apart. Make a swing with your arms up and to the left with a turn of the body and head, as if “to cast a glance at the moon”, at the same time take a breath. Then, with an exhalation, return to I.P. The same on the other side.
Task: regulates the functioning of the kidneys and spleen, strengthens spinal column especially the lumbar region.
The next student reads the parable.
Parable. Is it possible that none of the test subjects will be able to follow the path of Truth? - asked one of the students. “You should not ask when you know what to answer, for this leads to laziness of the mind and helplessness in life. You should not interfere with the natural course of things, for by showing impatience, you lose the picture of the world,” said the Wise One.
13. Row a boat in the center of the lake.I.p. hands raised up, legs shoulder-width apart. We bring the hands to the chest, hold the hands in front of the stomach and in an arc through the sides up raise above the head (inhale); we tilt the body forward and lower our hands following the movement of the body in an arc down (exhale); we take our hands to the limit in an arc through the sides up and raise them above our heads - we inhale.
Objective: prevention of cardiovascular diseases and gastrointestinal tract.
Put dumbbells.
Final part.10min
Tasks: strengthening the body, prevention of SARS
Sun in hands. I.p. straight, legs together, arms bent at the elbows, elbows raised. palms are folded together in front of the chest. We move the connected palms to the left in a circle, drawing a circle. When the palms are above the head. Stop, stretch up. Straighten your arms and legs. Continue moving to the right. 4p
Downhill .I.p the same. Connected palms move down, bend over and reach the floor with your fingers. Do not bend your legs. Tilt in the comfort zone. 4p
Hoop. I.p the same. Describe a horizontal circle with your hands, stretch the upper part of the body behind your hands. Slightly leaning forward 4p
Peace of mind. I.p. sitting. Raise your hands to the point between the eyebrows intang. We massage her. Massage of this point is uplifting. Baihui point massage (crown). Massaging the point leads to clarity in the head. This point is used in the treatment of brain disorders and headaches.
Parable. Approaching the last pit, in which he saw a young man without a trace of confusion on his face and with a slight smile on his lips. The snake also did not show any signs of anxiety, although it was not far away. Silently the Wise departed from the pit, and only entering the house, he said to the disciples: “To see the picture of the world and live in harmony with it, not to impede the course of things, but to live in harmony with it, not to impede the course of things, but to control their course, is it not Is this the source of peace? Tomorrow morning, the one who passed the test will become your brother ... "
So, our lesson has come to an end. What feelings did you get from today's exercises? (Children will definitely share their results; it is very important to listen to everyone).
I wish you health, wisdom and achieve your "peace" in life.
As a result of malnutrition, living in polluted areas, or lack of sleep, an excess amount of qi energy can accumulate in the middle dan tian (solar plexus area), which can often cause pain in the heart. To prevent this from happening, we transfer the excess qi accumulated in the heart to the lungs, where it can be balanced by proper breathing. Based on the Chinese concept that every person has an energy sphere, during the execution of the “Fourth Cut of Brocade”, when turning the body to the right and left, we also turn our sphere to the right and left. Due to this, we warm up the meridians associated with the lower back, and the meridians that go across. What does it mean: by performing the previous exercise (the 3rd cut of the brocade), we ensured that our qi energy circulated not only along the anterior-middle and posterior-middle meridians, but also along the waist, the performance of the “Fourth cut of the brocade” will allow us to achieve the circulation of qi under the shoulder blades diagonally to the right and left of the spine, thus washing the lungs and heart, and thus washing the middle dan tian. That is, when you take the “horseman’s pose” and rest your palms on your knees, you straighten your chest, while turning the body to the right and left, you liberate the lungs, which contributes to the absorption of excess qi energy from the middle dan tian.
Consider in detail the correct position of your body when performing this exercise.
The first movement - while inhaling, we sit down in the "horseman's pose" and tilt the body to the right so that the head does not go beyond the right leg. At the same time, we transfer the weight of the body to the right leg, with force resting the palm on the right knee. When you "press hard" on the knee, you compress the lung on that side, relaxing and opening the lung on the other side, while the lungs work like bellows.
Then, on exhalation, we include the left hand in the work - we bring the shoulder down, the arm straightens, the elbow is directed outward. At the same time, we turn our head to the right and back. It is very important that this does not change the position of the “rider posture”. During this movement, you right hand rest on your right knee, and with your left hand, as it were, push your left knee to the side. It is very important that the head, neck and spine are in a straight line. Then, as you inhale again, you straighten your body slightly and, as you exhale, twist to the left.
During the performance of body turns, the only mistake is the isolated lowering of the shoulders down. The movement should begin with the movement of the lower back. You have to imagine dodging something. During this exercise, it is very important to clearly control the tension and relaxation of the body. If you strain your back too much in the final phase of the movement, then pinch the posterior median meridian in the region of the seventh vertebra and your qi energy will no longer circulate freely, moreover, it will go to the spine. To prevent this from happening, it is necessary to move the shoulder and shoulder blade down, without straining the spine, and direct the elbow outward. You should feel a stretch diagonally across your shoulder at the top and the opposite leg at the bottom (for example: right shoulder - left leg).
If in the first section of the brocade we moved our sphere vertically, in the second section - diagonally, in the third section we passed the qi energy along the waist, then in the fourth section we pass our energy diagonally - the left shoulder - the opposite right leg, the right shoulder - the left leg .
This text is an introductory piece.Guidelines and practical recommendations The point of this exercise is that during the previous "seven cuts of brocade" you have accumulated a sufficient amount of fatigue and muscle tension, especially when performing movements in low stances. Therefore your
Guidelines and practical recommendations 1. After completing the starting position, take a step to the side. To do this, relax the knee of the left leg and shift the center of gravity towards the right leg. It is a mistake to perform a step in which the weight of the body is distributed between
Guidelines and practical recommendations Fig. 1(a) Correct position of the feet before performing an arched step in the second movement "Turn of the body with a step" of the first subform "Stroking the mane of a wild horse on the left." The transverse distance between the heels should
Guidelines and practical recommendations Fig. 6(a) Correct position and direction of the feet when performing an intermediate step in the third movement "Intermediate step and spread of arms" 3 form "White Crane spreads its wings." Angle between front direction
Guidelines and practical recommendations 1. The requirements for the arcuate type of step and sequential forward movement that are performed in this form are similar to the requirements of the Wild Horse Mane Stroking form. In this case, it is necessary to indicate
Methodical instructions and practical recommendations 1. The difference in the intermediate step of this form and the "White Crane Spreads Wings" form is that the foot performing the intermediate step is placed on the heel, and not on the front of the foot.2. Lift left and
Guidelines and practical recommendations 1. First of all, it is necessary to clearly define the final position of this form. Many people mistakenly believe that the positions after the first movements of the 2nd, 3rd and 4th subforms “Shoulder back” (Fig. 37, 40, 43) are precisely
Methodical instructions and practical recommendations 1. “Grab the sparrow by the tail on the left” combines 4 types of movements, namely: “quiver”, “stroking”, “pressing”, “pressing”. Of the ten movements of the form, the first two serve as a link, that is, through these
Methodical instructions and practical recommendations When performing the first movement in the process of transition from the seventh form to the eighth, pay attention to the following points: 1. When, following the rotation of the torso to the right, you perform a uniform movement in an arc to the right with your right
Guidelines and practical recommendations Fig.7. The correct position and direction of the feet when performing the “obedient” arcuate step in the fourth movement “Arcuate step and push with the brush” 9 of the “Single lash” form. Since the direction of the arcuate step
Guidelines and practical recommendations 1. The peculiarity of taijiquan, namely, the coordination of movements of the arms and legs around the waist, as around the axis, is fully manifested in this form. It is necessary to pay attention to the fact that the hands, performing the movement
Guidelines and practical recommendations 1. The type of step is similar to the step in the form of "White crane spreads its wings."2. Movement of the arm (bending the arm at the elbow from the position from the side-back, and moving it forward), similar to the same type of arm movements in the forms "Knee coverage
Methodical instructions and practical recommendations 1. This form is distinguished by a complex hand movement. When performing such movements as “penetrating hand”, spreading of the arms, girth, wide spreading of the arms, the hands are joined and spread twice. arcuate
Methodical instructions and practical recommendations 1. The arcuate step of this form is similar to the step in the form of “grab the sparrow by the tail”. The transverse width does not exceed 10 cm. The direction coincides with the direction of pressing, which was performed with the right foot. Before
Methodical instructions and practical recommendations 1. The shifting of the center of gravity, performed in the 1st and 2nd movements, is similar to the movement in the transition from the form “Grab the sparrow by the tail on the left” to the form “Grab the sparrow by the tail on the right.” Pay attention to the clarity
Guidelines and practical recommendations Fig.8. The correct direction of the feet and the transverse distance between the legs when performing a lunge to the left in the second movement "Squat and lunge" 16 of the "Lunge to the left and stand on one leg" form. Front of the foot of the left leg and