senses by concentrating on the Ba Duan Jing exercises, you can easily avoid excess emotions and their negative consequences.

If you just turn your head slightly during this exercise, your energy will stagnate in your neck. In order for Qi to circulate smoothly, it is necessary to “look back” or “look back” as if you are looking at all the bad things left behind. Another positive effect of this “brocade cut” is that you can get rid of old injuries, as doing this exercise clears the channels of the legs and allows Chi to circulate freely in the lower body.

From the starting position, arching the palms at the wrists so that the fingers are pointing forward, the centers of the palms are directed down, we will perform a pressing movement down along the hips. The arms should be straightened to the end, palms slightly forward. At the same time, we stretch the body up, without rising on our toes, we turn our head back and to the left. You should imagine that you are being pulled up by the top of your head and at the same time turning your head back. But at this moment it is necessary to concentrate not on the crown, but on the central point of the foot - Yongquan. You must "drive" the physical energy of Qi from the lower Dan Tien to the feet. In the phase when the arms are fully extended, imagine how a single energy flow from the spine passes into each of your feet.

You should feel the qi go down under the skin along the outer part of the thighs, down at the ankle, deepen and go out through the center of the foot at the Yongquan point. It is not necessary to feel this channel throughout the entire exercise. You should concentrate on this moment only in the very final phase of the movement.

During this exercise, it is necessary to very clearly distinguish between the moment of tension and the moment relaxation. After moving your arms and turning your head, you release tension. it необходимо выполнять быстро и резко. When there is a release of tension, you kind of “shrink”, freeing yourself from the “stretched” position of your body. Relaxation should occur not only in the torso area, but also the palms that were stretched should relax and shrink slightly.

Control your breathing during the exercise. While inhaling, you stand in the starting position, while exhaling, move your arms, turn your head, relax and return to the starting position. Similarly when performing on the other side.

Pay attention to possible errors when performing the "fourth cut of the brocade".

The main mistake is to turn the body in the direction of movement. You have to turn back only the head, the body and shoulders remain in place. Another mistake is the position of the palms while pressing down. You can not raise your hands above the waist, as it is believed that the energy of the heart should not flow into the legs. We "drive" the energy into the legs from the Lower Dan Tian; raising your palms above this area is a gross mistake.

It is necessary to take into account another important point - you can not pull the body up too much. So that you do not have any discomfort, perform the movements smoothly.

Exercise 5

Trunk tilt - relieves stress

As a result of malnutrition, living in polluted areas, or lack of sleep, an excess amount of Qi 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 with proper breathing. Based on the Chinese concept that each person has an energy sphere, during the “fifth cut of the 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 this mean: performing the “third section of the brocade” we sought to ensure that our Qi energy circulated not only along the anterior median and posterior median meridians, but also along the waist; performing the “fifth cut of the brocade” will allow us to achieve the circulation of Qi under 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 “horse 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 “horse pose” and deflect 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 “horse posture”. During this movement, you rest on your right knee with your right hand, 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 cut of the brocade” we moved apart our sphere vertically, in the “second cut of the brocade” - diagonally, in the “third cut of the brocade” let the Qi energy pass along the lower back, then in the “fifth section of the brocade” we pass our energy diagonally - the left shoulder - the opposite right leg, the right shoulder - the left leg.

Exercise 6

Sliding hands over the back and legs and touching the feet - strengthens the kidneys

In the first phase, we place our hands in the area of ​​the Lower Dan Tian in such a way that its center is exactly in the center of the space formed by the palms. To do this, press the palms with the inner side to the lower abdomen so that the thumbs are pointing up and connected, and the rest of the fingers are pointing down. Thus, the Lower Dan Tian should be in the center of this peculiar triangle formed by the palms of the hands. At first, you simply hold your hands in this position, not rushing to perform the movements - you need to feel and with your palms, as it were, warm up the region of the lower Dan Tian. Then, gently, slightly pressing with your fingers, we circle the arms around the waist, as if pushing the Dan Tian energy to the Ming Men point on the lower back. After that, strongly resting the upper parts of the palms on the spine, we tilt the body back, throwing the head back just enough so as not to lose balance. Hold this position for a few seconds and return the body back to the straight position. Then again we circle the hands around the belt forward to the hips and, without stopping the movement, with two fingers - thumb and forefinger - we move down, thus working out the outer parts of the thighs and tilting the body forward. The movement is done in a relaxed manner. At the end of the tilt, grab your ankles with your hands and linger in this position for a few seconds. Then, straightening the body, we again run our hands along the outer parts of the thighs, but without pressing hard with our hands. In the final phase, we join hands in the region of the lower Dan Tian, ​​but in such a way that its center is still located in the center of the space of the palms.

What is the point of the exercise? First, you put your hands on the Lower Dan Tian, ​​warming it up with the energy of your hands, then push the Qi energy from the Qihai point, the central point of the