Slimming with Lee Holden. Qigong morning exercises with Lee Holden

weight loss

20.07.202327.05.2017

Lee Holden's 20-minute Qigong practice energizes the body for a productive day.

No wonder there is an expression "got up on the wrong foot."

Morning largely determines the mood with which the whole day will pass.

What is qigong

- these are ancient oriental exercises to improve health, harmonize the body and soul.

If we decompose the word into parts, we get a combination of "qi", which means energy, and "gong" - development.

The vital energy circulating in our body is called qi. It heals and strengthens our cells.

The purpose of the practice is to circulate this energy. This is best done with a relaxed body and mind. This is the essence of the ritual: to free the mind, relax the body, activate the qi energy that heals the human body.

How to practice

The Qigong system has become popular in our time thanks to Lee Holden, who adapted ancient knowledge to modern realities. The result is an effective program for awakening.

There are 2 main complexes with exercises: for 10 and for 20 minutes. Just a few minutes will energize you.

The best time to practice is in the morning. However, there are practices for the evening. They are aimed at releasing the body from accumulated stress. The 10-minute complex is designed for beginners. In the morning, he is able to replace charging:

A 20-minute complex is more effective. It is distinguished by additional exercises: stretching, bending, exercises for the spine. The combination of certain movements and breathing speeds up metabolism, improves blood circulation. Exercises act on the internal organs if you breathe correctly.

There is a massage of the internal organs, stress is relieved. The condition of the heart, digestive organs and gastrointestinal tract improves. The state of the muscles in the body also changes: they relax, stiffness in movements disappears.

And if there is no tension in the body, both physical and emotional, then there are no barriers to qi energy. Through the daily morning or evening ritual, the qi energy increases and develops. Watch the video of the 20-minute Qigong Morning Practice:

And this video shows you the evening 20-minute Qigong practice from Lee Holden:

What result will you get

You will receive the first charge of vivacity immediately after the exercise. Significant changes are noticeable within a month. These include:

easy morning rise;
general improvement in well-being;
blood circulation improves;
saturation of the body with oxygen due to special breathing techniques;
muscle clamps go away, of which a modern person has a lot due to constant
sitting, working at a computer and with a smartphone;
immunity is strengthened, colds are less common;
mood stabilization, easier coping with stress, etc.

Advantage over other methods

Why exactly Qigong? It may seem easier to leave out morning exercises or add regular exercise, but it's not. Here are just a few reasons:

You don't have to make an effort. The movements are soft and natural. Thanks to this, the complex is accessible to the elderly and pregnant women.
Fast healing. This happens due to the fact that the qi energy activated with the help of the complex first circulates through the problem areas of your body. Accordingly, it is this part of the body that is healed first.
Doesn't take long. Even in a busy schedule, you can find 10 or 20 minutes for your health. If you do not have time in the morning, why not do it in the office before the start of the working day or during a break. In addition, Qigong practice has a cumulative effect. After receiving the results, they do not disappear instantly. Therefore, it is quite acceptable to miss a lesson once. But it is important to understand that the effect will remain if you skip a lesson from time to time, and not do it from time to time.
Result without pain. If you are still convinced that physical activity should be done until the muscles hurt, then Qigong will help get rid of this delusion. The first result will be after the first lesson. It does not require good physical shape or willpower.
Suitable for anyone. The main goal of the practice is to improve the condition of the body. Therefore, if any part of the body hurts and the exercise causes discomfort, just skip it. No need to force yourself, this is not the purpose of this complex.
For free. There is no need to prepare for Qigong practice in any way: buy a uniform, special equipment or go to a fitness club. The main thing is to find time and a few meters of free space.

Daily practice of qigong fills with energy and improves well-being. This will require nothing but 20 free minutes, a few meters of free space and your own body. A charge of vivacity after exercise appears on the first day.

Longevity in Chinese medicine is associated with the energy of the kidneys. The kidney area controls longevity, sexual energy, the endocrine system, bones, brain, and general vitality.

The kidneys are a very important energy system. You can think of the kidneys as the body's batteries. They hold the spark, the essence, the life force that spreads to all parts of the body. One of the reasons why the kidneys are the source of longevity is that they are the basis, the roots, from which life energy originates. The kidneys can be called the indicator light of the body. If it shines weakly, then all body systems are also weak. We want to keep the kidney energy strong, and that's what these exercises are designed for.

I'm concerned about bone health and recuperation. What holistic approach to this issue would you recommend in order to age without problems?

Qigong is a great way to age gracefully without losing your health and remaining cheerful. I think it would be wonderful.

Bone health is another function of the kidneys, so to strengthen the bones, you need to strengthen the energy of the kidneys.

In qigong there is an exercise - breathing for the bones. This is a great exercise, let me quickly tell you about it. It will strengthen the energy of the body and bones.

Imagine your bones as porous crystals.

Extend your arms in front of you at chest level. Take a deep breath.

As you inhale, open your fingers and palms, feel the golden light enter your hands and through them into your bones.

Imagine the energy flowing through your fingers and palms into your bones in your arms, shoulders, spine, hips, legs, and feet.

This exercise is called Bone Breathing. Spend 10-15 minutes on this exercise. It can be performed lying down, sitting or standing.

Imagine golden light penetrating your hands, filling your bones with golden light like crystals. This will strengthen and heal the bones.

There is one more bone health exercise. One of the most useful things you can do is jump. Jumping exercises are good for strengthening bones. I would recommend shaking, up and down exercises. Gently lower your heels to the ground. Rising up on your toes, gently lower your heels to the ground. This will give your bones a beneficial vibration. It's good if you do this exercise to keep your bones healthy. You will feel a great surge of energy when you do this exercise.

Can I drink coffee or tea several times a day? What else can you do besides eating healthy foods, doing yoga and qigong to live long and stay healthy?

You know, people who live past 100 say they get social support. Find things that you love to do, do them with other people - this will open the energy of the heart. If you enjoy exercising, start exercising with friends or family to get social support. It is very good to practice qigong with friends. In this way, group energy is created - a beautiful kind of energy.

As for tea and coffee, I think that drinking tea is delicious, any tea, I drink a lot of tea. I am a big fan of green teas, oolong. My favorite tea is pu-erh, it perfectly stimulates digestion, prolongs life and gives a boost of energy. P-uh-r is a wonderful tea. I think tea is a wonderful food for longevity.

Coffee is helpful too. That's just worth limiting the amount of sugar and milk that we add to it. So, in answer to your question, I say yes - you can drink several cups of tea or coffee throughout the day. I lean more towards tea, but I don't want to limit coffee drinkers' love for coffee. Just reduce the amount of sugar and the concentration of coffee, because it affects the work of the adrenal glands. Fine. Thank you for this question.

Is there anything we can do to stop the deterioration of vision and hearing with age?

The eyes are associated with the functioning of the liver. That's why any exercise that helps the liver improves vision. We did the liver exercises in the pain section.

When you have too much energy in your hands, put them in front of your eyes or in front of your ears. Try to hold the qi ball in front of you, put your hands forward. Move your arms back and forth. When you feel the heat of energy between your hands, raise them to your eyes without touching them, feel how heat, light, energy fall directly into your eyes.

Breathe in energy through the eyes, optic nerve, mind, open this path. Let the inner eye awaken, and the healing light penetrate the inside of the eyes. Now spread your arms out to your sides, in front of your ears. Don't touch your ears, but your hands should be very close. Send qi to your ears. It is best to do this exercise immediately after qigong practice, especially after smooth movements.

What exercises will help fight addiction - to food or smoking?

In order to overcome any addiction, massage your ears. The ears have a close connection with your nervous system. When you massage your ears, it helps to calm the nervous system and reduces cravings.

Even heroin addicts use this exercise. They massage their ears in order to overcome this addiction. As we all know, heroin is the most addictive drug. This tip works great. Use this exercise to overcome addiction to food or smoking, or simply to balance the nervous system.

Grab the inside of your ears with your thumbs, and the outside of your fingers with the tips of your other fingers. In a circular motion, start massaging the upper part of the ears. These points perfectly calm the nervous system.

Describe circles over the entire surface of the ears, along their inner part, squeeze them, touch them. Let qi circulate in the ears. This will help calm the nervous system. Do this exercise before you start your next serving of ice cream, and pay attention to whether you want more of it.

This exercise must be performed preventively, after which you will make the right choice. If you want cookies, chocolate, ice cream, instead of eating them, maybe eat fruit, have a cup of tea, do something healthier and see if you can fill up that way.

What is the best exercise to lower high blood pressure?

Reduces high blood pressure exercise "Lower the sky". This exercise is repeated throughout the program because it helps to calm the mind and focus.

Spread your arms to the sides, raise them as you inhale. The palms look down at the level of the head. Hands are at head level, palms look down. As you exhale, lower your arms, directing the energy towards your feet.

If you do this exercise for 5 minutes, you will lower your blood pressure by 10 points. Try it. Take your blood pressure before exercising, do "Lower the Heavens" for 5 minutes, and take your blood pressure again. This will help you a lot.

As for improving metabolism - do exercises to improve digestion. Try to do these exercises three times a week. This will help improve digestion.

Also keep a diet: try not to eat late at night, make sure you eat a healthy breakfast, because eating a healthy breakfast in the morning will stimulate your metabolism. Often people think that in order to lose weight, you need to skip breakfast, but then our body starts to store fat because you stay hungry. Eat at regular intervals, don't eat late at night, and do digestion exercises.

There is one breathing exercise that stimulates metabolism - it is called "Blowing the Fire". Do this exercise before eating. This will help transform food into energy. Place both hands on your stomach. Focus on exhaling. This breathing exercise will facilitate the digestive exercise. Now focus on the exhalation, and exhale all the way. It looks like this (exhales sharply). As you exhale, stretch your belly towards your spine. Inhalation can happen on its own. Focus on exhaling. (exhales sharply). Light the fire quickly. As if the furs inflate the inner heat of life.

Your questions were answered by Lee Holden - certified acupuncturist, author home study programs in many languages and a world-renowned qigong expert. He has worked with experts such as Deepak Chopra and Taoist master Mantak Chia. Now he teaches qigong to Hollywood stars, employees of huge companies.

The secrets of longevity, good health and well-being were known to the ancient Chinese a long time ago, and the whole world knows about it.

Effective Qigong - a 15-minute complex designed to improve health and overcome many diseases - these are basic exercises that will be useful to everyone. The restorative and tonic exercises of this practice will heal the internal organs, joints and ligaments, and relieve many diseases.

Healing qigong - 15-minute complex

Cleansing the body is an important step on the way to long years of life without ailments and diseases. It so happened that our life is full of stress, troubles and grief - negative experiences and negative emotions undermine us, day after day and year after year. If you do not get rid of them, do not heal these "energy scars" in time, then sooner or later a serious illness will develop from them.

It is necessary to cleanse your body not only on a physical level, but also on an emotional, energetic and spiritual level. But not all of us have enough knowledge, time and energy to carefully and scrupulously master the healing oriental practices, and for many they even seem overwhelming and too complicated.

That's why experienced practitioners have developed special techniques - visual short video complexes, thanks to which anyone can start training right at home. Masters carefully select and filter exercises, leaving the simplest, most accessible, but effective techniques that have a beneficial effect on the human body.

One of these systems is a special qigong complex, 15 minutes of which will be enough to radically transform your well-being. The practice will help cleanse the body of the accumulation of negative energy, raise muscle tone, relieve pain and ailments, and strengthen your immune system.

15-minute qigong complex (video)

You need to spend only 15 minutes per day, which qigong will fully justify. With systematic exercises, you will certainly feel:

A surge of strength and vigor, as if you were "recharged";
General improvement in physical well-being;
Getting rid of pain, discomfort in the body, diseases;
Stable good mood and psychological peace.

The practice also has a pronounced rejuvenating effect. It has been proven that with daily exercises it is possible to delay the appearance of wrinkles and typical senile diseases, reduce the process of withering of the body, increase skin elasticity, maintain youthfulness and body mobility.

Qigong Exercises: 15 Minutes for Good Health and Beauty

In many ways, the effect of practicing qigong is determined by the breathing technique. In oxygen, according to the Chinese, lives the very life-giving force - energy qi. It is she who allows you to fight illnesses, improve your health, find peace and harmony inside your soul.

In addition, proper breathing has another, more practical sphere of influence - a full-fledged drink of blood with oxygen noticeably tones the human body, gives it a feeling of cheerfulness, and normalizes the work of all internal organs and systems.

Stand up straight, place your hands opposite each other, then vigorously rub your nails against the nails of your other hand. This will help activate and concentrate the flow of energy in your hands. qi.
After that, form a sphere from your hands, as if you are holding an invisible energy ball inside your palms.
Next, place your hands on your lower abdomen, one palm on top, the other on the bottom. The thumbs are protruding and look in different directions.
Breathe in using abdominal breathing (inflating your belly).
As you exhale, draw in your belly.
Next, bend your elbows and raise them up.
Tilt your head back, looking up at the ceiling.
The arms are spread out to the sides, the chest is open, the fists are clenched.
Then round your back by leaning forward. Hands also move forward, closer to each other.
The chin practically touches the chest, the hands are clenched into fists in front of your face, the elbows practically rest against the stomach.
Inhale and straighten up, keeping your hands clenched into a fist on either side of your shoulders.
The next step is to work with the energy meridians. To do this, straighten one hand, clench the other into a fist.
With tapping movements, walk along your shoulder, then exhale and straighten your fingers, unclenching your palm.
After that, with tapping claps, walk along the inside of your arm down to the hand.
On the way back, work from the hand to the shoulder, and clap your palm already on the outside of your arm.
Change hands and repeat this exercise.
Then place your open palms at chest level, at the top of it.
Close your eyes and feel the energy flow into your body. qi.
Then spread your arms out to the sides and down.
Tilt your head to the right, close your eyes, inhale.
Tilt your head to the side and back, exhale and return your head to the starting position.
Repeat this movement with your head tilted to the other side.
Then extend your arms, palms up, tapping your wrists against each other.
The next exercise is to inhale as you spread your arms out to the sides while pushing your chest forward.
As you exhale, move your hands to the center, palms up. At the same time, the chest is closed.
Next, place your palms on the level of the abdomen, placing them opposite each other.
Gently bring them together and spread them apart. On the exhale - spread, on the inhale - again bring together.
Then raise both your hands up (sideways up and in sync).
Then bring your hands together above your head, as if directing an invisible stream to your head, and lower your hands.
The palms simultaneously pass along the line from the face to the chest and to the level of the abdomen, where they again diverge in different directions - up and to the side.
Complete the complex by folding both palms on your stomach. Cover your eyes.
Mentally imagine how you are filled with energy qi, feel the changes that have occurred inside you after a set of exercises.
Then just lower your arms, relaxing them and your whole body. Open your eyes.

This technique will preserve your health and give you physical strength, no matter how old you are. Qigong exercises are ideal for all ages and fitness levels, and even small children are allowed to practice healing.

Remember that breathing during gymnastics must be measured, smooth and even. Your inhalation and exhalation should be the same in depth and duration. Those muscles and ligaments of the body that are not involved in each individual exercise should not be tensed. Only that area of the body that should be activated during practice works.

The general condition during training is relaxed, there is no discomfort, there is no physical tension. And you yourself are calm, in a normal mood, there are no extra thoughts in your head.

Exercise at the same hours and regularly to achieve a noticeable result, skipping workouts is highly undesirable. For classes, choose comfortable and loose clothing. Two hours before qigong and two hours after, you should not take food or drink, especially chilled ones.

The pronounced effect of the practice is often achieved faster with regular exercises and proper breathing technique. In classical Chinese medicine, it is recommended to practice qigong daily in the morning, or shortly before a night's sleep.

The qigong system presented above is a 15-minute complex that even the most inexperienced and novice practitioner can easily master. It will give you longevity and many years of health, will allow you to get rid of both incipient health problems and those that have long been existing. Qigong is a Chinese folk practice that has won recognition all over the world, ready to give everyone unfading beauty and great well-being.

Traditional Chinese health and wellness practices are done in the morning after a night's sleep.

However, at the bottom of the article, we provide a convenient qigong - a 20-minute evening complex that will allow you to perfectly end the outgoing day and meet the new one with a great mood. And also we will figure out why classes are needed at all before bedtime, what they bring to the body and to whom they are most suitable.

Why do you need evening qigong classes?

As noted above, practitioners often do qigong in the morning, before breakfast. This allows you to fill the body with energy and feel great throughout the day. This is especially important for those who work hard and hard, because such people often have an acute shortage of vitality.

But no less popular now are the evening qigong practices. They are mainly used by those people who suffer from insomnia, who simply find it difficult to relieve tension after a hard day.

It is not news for a long time that a person experiences a huge amount of emotions and sensations during the day, and not always they can be positive. Also, in modern life, stress is an almost commonplace phenomenon, but meanwhile, it is they who deprive us of strength and vigor, turn our everyday life into a hopeless and dull existence.

Also, many physical ailments tend to worsen in the evening, and this is also due to the fact that the human body experiences overload on all fronts during the day. It can be psychological experiences, and some kind of emotional upheaval, and even banal physical fatigue or chronic lack of sleep.

Helping your body in such situations is simply a necessity, because you can not only overload its systems, but also earn a completely dangerous and serious illness. Therefore, if at the end of the day you often feel weakness, moral exhaustion, apathy, or you begin to have any pain, then use the evening qigong complex to restore strength to your body and replenish your energy potential.

Evening classes according to the Chinese method will help and children who suffer from hyperactivity, do not sleep well at night, who find it difficult to concentrate at the end of the day on lessons and do homework.

Qigong will gently unload the psyche, set you in a calm mood and productive work, relieve the feeling of anxiety and psychological discomfort. You can practice qigong with the whole family, then it will become a kind of nightly ritual, which will further enhance the effect of the exercises.

Usually, the qigong complex before bedtime has the following positive effects:

Relieves mental stress;
Eliminates the accumulated negativity during the day;
Gives a pleasant feeling of peace;
Restores physical and mental strength;
Strengthens health and relieves pain;
Promotes a sound and full night's sleep;
Relieves insomnia and nightmares;
Normalizes blood pressure;
Helps restore good health and mood;
Relaxes the psyche, as a result of which nervous states pass;
Accumulates energy potential for the coming day.

It is important to note that many busy or working people often simply do not have time in the morning to engage in oriental health practices. That is why the nightly qigong complex from Lee Holden performs two important functions at once: it eliminates the negativity accumulated during the day and allows you to fill the body with Qi flows so that in the morning you feel cheerful and energetic.

Therefore, if you have an acute shortage of free time, it is quite possible to transfer qigong classes to the evening.

Although the main task of such classes is to remove the negative effects of stress and get rid of all the bad things that you experienced during the day, as well as tune in to the upcoming rest, qigong in the evenings also contributes to an excellent accumulation of energy in the human body. Since the Chinese technique is based on the life-giving flows of the Qi force, once it enters the body, it begins to heal any deviations that occur in its path - whether it be both physical illnesses and psychological difficulties. The remaining Qi accumulates in human energy centers, biologically active points, from where it is then consumed.

And therefore, one should not think that evening qigong can somehow overexcite the body or cause an influx of unnecessary forces before a night's sleep - this is not so. In addition, Chinese qigong acts gently and smoothly, is based on graceful breathing exercises, and therefore has a cumulative effect.

You can engage in the complex from Lee Holden as needed, and every night before bed. Naturally, the best results after practice will be for those who practice qigong more often. Also, experienced Qigong teachers insist that rare and not systematic exercises may not bring any positive effect at all. Therefore, it is best to use evening qigong exercises at least three to four times a week.

Like any other qigong, this type of practice also requires adherence to basic nuances and important rules.

Therefore, do not forget that you will need to ventilate the room before starting classes, as well as change into loose clothes. It's best to turn off the TV and noisy appliances while you practice so they don't interfere with your concentration.

And remember that you can’t practice qigong on a full stomach. It is better to start qigong either an hour before dinner, or three to four hours after it.

After evening practice, it will be useful to drink a cup of hot herbal tea, but not immediately after you finish exercising - for some time after Chinese qigong, the stomach should remain empty and should not be overloaded with anything.

Hot drinks are considered the best for those who crave additional Chi energy. In addition, warm drinks based on soothing herbs are great for relieving stress and promoting a deep night's sleep. Therefore, this item should definitely be taken into account by those people who, with the help of evening practice, want to get rid of insomnia.

Qigong Complex: 20 Minutes in the Evening with Lee Holden

So, first of all, tune in to engage in this healing eastern system. It is important to get rid of all bad thoughts before class, try to push all experiences into the background and not conduct internal dialogues. The clearer your mind is, the better. This will help you fully focus your attention on qigong exercises, and therefore the result of the evening practice will be more noticeable.

If you stubbornly fail to improve the emotional background or you are seriously concerned about some problem, then it is better to postpone the evening practice. The same applies to those situations when you feel unwell, if you have a fever or are very ill.

The room where you practice qigong should be tidy and light. Do not practice qigong in the dark or in a room where everything is crammed with furniture or there is no fresh air flow. If you plan to practice qigong with the whole family or with a child, then keep in mind that each of you will need a lot of space, and therefore it is better to choose the largest room in the house for this. Ideally, outdoor activities.

20 minute qigong practice before bed

Lee Holden is a true Master of Chinese practice, his instructional videos are wildly popular in the West and are translated into many languages. This complex is presented by Holden as an optimal evening activity, which replenishes the energy reserve in the body of the practitioner and allows you to balance all internal systems.

Raise your arms to shoulder level, bending them at the elbows, inhale and look up.
As you exhale, bend your back, rounding it, bringing your elbows forward, forming fists from your palms.
Then straighten again and bring your elbows out to the sides and down, opening your back, chest and shoulder blades.
Repeat the exercise, but already straightening in one direction or the other.
Your chest expands as you inhale.
As you exhale, you contract, rounding your back and returning your elbows forward to your stomach.
Stand straight with your feet shoulder-width apart and slightly bent at the knees.
Swing measuredly to one side, then to the other, turning the body.
Hands are open with palms to the sides, as if they are raking in the air when turning the body.
The movements are smooth, unhurried, performed alternately in different directions.
While inhaling, move the body forward, as if clasping an invisible ball with your hands or making a stroke in the water.
Then straighten your back and spread your palms to the side and slightly behind your back, as if you were paddling with them in the water.
Stand straight, arms outstretched, palms facing back, fingers outstretched.
Close your eyes and tilt your head to one side, gently lowering it down in this position, and then up.
Bring your head forward and to the opposite side, repeating the previous movements of the neck up and down.
Bring your hands back to the back, as if you are wrapping them around an invisible stream.
After that, straighten the brushes, wrapping them with their sides up and forward, as if releasing what you grabbed.
Without lifting your feet from the floor, gently spring your whole body, shaking your arms.
This exercise wonderfully helps to get rid of the nervous tension accumulated during the day.
As you inhale, raise your arms above your head, palms together.
Exhale while extending your arms to your sides, and shake again, gently springing.
Join your hands above your head, then bring them out behind your neck.
Gently lower your palms to the back of your head and bring them forward to your throat, connecting the hands with the back side.
Then the palms go down the center of the body down to the stomach, go behind the back and massage the kidneys.
Straighten your arms forward from you, spread them to the sides and down, as if scooping up air, and forward again.
While inhaling, gently raise your hands, while exhaling, lower them down, your movements resemble the graceful movements of wings.
As you inhale, raise your hands up, palms facing each other, then lower them down, wrapping your hands with the back of your palms facing you.
Fold the brushes on your stomach, laying one on top of the other and closing your eyes. Breathe calmly in this position.

As you can see, there is nothing complicated in this complex, it is quite simple and even an inexperienced beginner will be able to do it. If you wish, you can repeat it again or increase the duration of each exercise.

You can also additionally repeat individual exercises, for example, if your neck often hurts - pay attention to point fourteen in the Lee Holden complex above: it develops the cervical vertebrae and perfectly relieves tension in this area.

This will be especially useful for those who spend a lot of time at the computer or work in a sitting position.

Also, if necessary, individual exercises from the evening complex can be performed directly at the workplace, if you have such an opportunity. This is especially useful advice for those who are nervous a lot during the day, often suffer from stress and negative experiences. Timely discharge will allow you to immediately get rid of all the unpleasant sensations, preventing them from accumulating.

It is best to follow the important rules of qigong practice in this case too, so if you are in the office in work clothes, first be sure to remove your tight tie, get rid of your watch, unbutton your jacket.

Simple and effective qigong - a 20-minute evening complex to fight many diseases, which was presented to the world by the American Lee Holden - is a universal and affordable remedy for modern people who are sorely lacking in vitality and energy, as well as for everyone who suffers from frequent negative experiences and emotions. By strengthening your body with the help of the traditional Chinese system, you will be able to maintain your appearance without much hassle, and at the same time get rid of a bad mood forever.

A simple and effective object lesson from Taoist practice guru Master Lee Holden that will teach you how to wake up with a smile.

Qigong lesson - a 10-minute complex in the morning, the video of which is posted below - is a real salvation for chronic fatigue, pain in muscles, joints, back and neck. In addition, Chinese medicine will relieve spleen and lack of strength, endow with cheerfulness, optimism and excellent mood.

Qigong morning ritual 10 minutes

Waking up in anticipation of great things, even if you are an ordinary person - that's what can be achieved with constant training. There are a whole host of different morning practices (for example, qigong 15-minute morning exercise complex), but this one is the shortest.

At the same time, the Master tried to fit into it the most optimal, powerful and effective exercises in order to completely transform his whole day in just ten minutes. Some exercises are aimed at gaining new strength and a surge of vivacity, while others accelerate energy. qi inside the body, but they all have one common effect - they make you feel much better.

Lee Holden Qigong in the morning 10 min (video)

A quick video lesson from Lee Holden will fill you with vitality and a desire to be active. It is indispensable for those who constantly lack time to exercise in the morning, but who urgently need energy replenishment.

Practicing every day in the morning, you will feel how qigong strengthens your body, brain and spirit - as if it gives you a powerful recharge. In the conditions of modern life, fatigue, constant stress and negative emotions tirelessly deprive humanity of the last strength, deplete the body.

Oriental medicine will correct the situation: the morning qigong complex acts in all directions at once, it has a beneficial effect on immunity, normalizes all processes in the body, puts the psychological background in order, and invigorates.

Qigong: morning exercises - 10 minutes for a great day

In the East, the sages began their day with a whole peculiar ritual. They trained, tempering both the mind and the body, received during their meditations vitality from an energy source. qi. Now everything is much simpler - it turned out that qi lives everywhere, its environment is air.

Qigong is a practice based on breathing and simple physical movements. They are smooth, graceful and calm, and they are aimed at making it as easy as possible to launch energy into your body. Qi.

In our body there are special energy points and channels called meridians. Practicing, a person activates them with the help of his breathing and exercises, as if unpacking them so that life-giving energy can enter the body. qi.

Morning practice transforms the state of the body and spirit, and in addition, it also heals physical ailments. Traditionally, in China, it is customary to practice qigong in the morning, immediately after waking up. It is believed that at this time the human being is most receptive to receiving energy. qi, and its healing and strengthening effect is the most pronounced.

Qigong morning - 10 minutes of exercise

Train every day, at the same time. For practice, dress in loose and comfortable cotton clothing. It is better to ventilate the room properly before classes in order to bring fresh air into your home along with life-giving energy. qi.

Watch your breathing: breathe calmly, evenly, quietly. No need to take too deep breaths, they should be as natural as possible.

"Knocking on the Door of Life"

Bend your knees, standing up straight, with your feet shoulder-width apart.
Relax your shoulders and neck, keep a calm position.
Rotate your body and your hips to one side first.
Make sure that your feet do not come off the floor, and your knees remain bent.
Your hands move freely following the turns.
One arm is bent at the elbow and, at the turn, “beats” with the palm of the hand in the abdomen.
The second - behind the body, "hit" on the back"
Repeat turns to the right and left alternately.

"Tiger"

Raise your arms above your head, fingers bent and pointing down.
The knees, as in the first exercise, are slightly bent, the toes of the feet look straight, parallel to each other.
On inhalation, the arms rise up to the highest point.
As you exhale, lower them down, with the inside of the palm away from you.
Bend your knees at the same time as you squat.
As you inhale, get up again, the palms turn already to your body “face”.
Stand up while raising your arms.
Repeat the exercise.

"Qi Massage"

Stand up straight, place your hands behind you, on your lower back.
Tap your hands from top to bottom.
Move from the lumbar region down to the coccyx.
Then straighten your palms and pat them on your kidney area, following below.
On the outside of your thighs, slap your legs down with both hands.
Then move to the inside of the legs, moving higher and straightening.
Repeat the exercise.
Next, take your fists on your chest and tap them on both sides.
Then pat the palm of one straightened arm from the shoulder down (on the inside).
Turn your hand over and pat from the wrist to the shoulder already on the outside of the arm.
Repeat the exercise with the other hand.
Return to your chest area again, tapping with both fists on the sides of your heart.

"Buddha Holds the Earth"

Feet shoulder-width apart, stand straight, back is also straight.
Then slightly bend your knees, arms forming a circle on the sides of your body, as if you are holding a huge ball.
Inhale, then bend your elbows and move them up past your face.
Raise them above your head, palms up, as if holding that same invisible ball.
Exhale and lower your arms down.
Repeat the exercise.

"Body Harmonization"

Stretch your arms out in front of you, standing on your feet.
The palms are positioned as if you are holding some object in them, but do not touch each other.
Then gently spread them apart, as if smoothing something.
Bring them back to the center of your body again, so that the backs of your hands are opposite each other.
Raise your arms at the same time to the level of your shoulders, then as if push them forward, opening your palms.
Describe with your hands a circle from your head down to the center of your abdomen.
Repeat the exercise.

"Energy Accumulation"

Stand up straight, place your feet together.
One hand is located palm up in the navel, the other - below it describes a circle.
Finish drawing a circle with your hand at the center of your face, and then smoothly slide your palm down, from your forehead to the hand below.
Make sure that the line down is straight, the palm goes down with an edge to the nose.
Change hands and repeat the same.
At the end of it, close both hands over your navel, placing one hand on top of the other.
Breathe calmly with your eyes closed.

This technique is designed for daily systematic use. It gives a charge of well-being and calmness for the whole day, helps to avoid negative consequences from the stresses suffered, and protects against overwork.

The miraculous effect of this short practice is due to the power of the exercises themselves - they are fundamental to good physical health and a surge of energy. qi, help to strengthen its flow, stimulate all energy points and main meridians of the human body. Use this qigong 10-minute complex in the morning (see video above) to prevent clogging of energy channels, strengthen your body, and clear your mind.

Such a workout, and for many modern Chinese, is an indispensable morning attribute, like brushing your teeth or invigorating shower. That is why the East has long been famous for its sages and centenarians. After all, they, like no one else on earth, managed to master the secret living matter called energy. qi.