or stick out the chest.

Coordination of breathing and slow calm movements

The most important component of this complex is breathing, which is accompanied by simple movements. These movements strengthen the muscles and bones, increase the mobility of the ligaments, and also serve as conductors of Ki. When coordinating breathing, pronunciation of sounds and movements, in no case should you strain. You must perform the exercise freely and relaxed.

Step by step to sustainability

It is best to perform the complex in a quiet place with clean air. A free tracksuit is suitable for classes. Before you start exercising, you should calm down and relax.
The main principles for the implementation of this complex are consistency and constancy. You have complete freedom of action and can independently choose the appropriate pace, intensity and speed of the complex, depending on your physical condition. At the end of the session, we recommend rubbing your face with your palms and walking to return to your pre-workout state.
You must be completely sure that you will succeed, and then success is guaranteed.

Chapter four
Step by step description of movements

Starting position

Stand straight, feet shoulder-width apart, knees slightly bent. The neck and head are in a vertical position. Pull your chin in slightly and tighten your chest. The arms hang along the body. Close your mouth by clenching your teeth. The tongue slightly touches the palate. The gaze is directed forward and down (Fig. one).
rice. one

Key points

- Breathe naturally through your nose.
- There is a slight smile on your face, your body is relaxed, your state is very calm.
Typical mistakes
- Knees are bent either too much or not enough. Because of this, the hips and knee joints become stiff.
- The gaze is directed too far, the chest is protruded too much.
Error correction
- Relax your joints, bend your knees slightly.
- Pull in your chin, look forward and down, straighten your spine and slightly shrug your shoulders.
Purpose and effect
“Exercise is for relaxation. It also clears the meridians of Renmai (vessel of ideas, runs along the front midline of the body) and Think (vessel of the ruler, runs along the posterior midline of the body), this improves the circulation of Ki and blood circulation.
“Exercise promotes the production of internal energy, relieves stress and distracts the mind from worries.

The initial position of the complex

one. (Выполняется с последней позиции предыдущего упражнения.) Согните локти, ладони смотрят вверх, пальцы – друг на друга. Slowly raise your arms up to chest level. Взгляд направлен прямо (rice. 2–3).
2. Turn your palms down and inward, slowly lower them to the level of the navel. Глаза продолжают смотреть вниз.(rice. four–5).
rice. 2
rice. 3
rice. four
rice. 5
3. Slightly bend your knees and lower your buttocks. Поверните ладони внутрь, затем наружу и медленно опишите ими круг перед животом (rice. 6).
Поверните ладони внутрь (rice. 7 и 7A).
rice. 6
rice. 7
rice. 7A
four. Медленно приподнимите ягодицы. Cross your arms (the webs between your thumb and forefinger overlap) at your navel. Смотрите вперед и вниз, дышите естественно, пока не придете в спокойное расположение духа (rice. eight и eightА).
rice. eight
rice. eightА

Key points

- Breathe through your nose.
- Raising your hands, inhale; lowering, exhale. As you move your arms towards you, inhale.
Typical mistakes
- Elbows lean back. When moving the arms up, the chest protrudes.
- During the movement of the arms away from oneself, the chest and stomach protrude.
- Tension of the elbows and when placing the palms on the navel. Hand pressure on the navel.
Error correction
- When raising your arms up, move your elbows forward. This will straighten your shoulders and draw in your chest.
- Transfer the weight of the body back and stretch the palms forward, when moving the hands away from you - in front of the stomach.
- Pull your elbows out, armpits open.
Purpose and effect
- The movements of this exercise help regulate the circulation of internal energy. This exercise not only stimulates blood circulation and Ki circulation, but also prepares your body for the next exercise.
- Rhythmic and gentle movements improve the functioning of the knee joints, especially in elderly and middle-aged people.

Exercise SCJ

Упражнение one
one. (Выполняется с последней позиции предыдущего упражнени.) Ладони смотрят вверх. The little fingers are pressed to the waist. Глаза смотрят вперед (rice. 9). Legs shoulder width apart. Поверните туловище на четверть оборота влево (rice. one0 и one0А).
2. Slowly raise your right hand to shoulder level. Exhale while making the sound "SCHU". Раскройте шире глаза, зафиксируйте взгляд по направлению правой руки (rice. oneone и oneoneА).
rice. one0
rice. one0А
rice. oneone
rice. oneoneА
3. Bring your right hand back to your waist. Get into the starting position. The gaze is directed straight and down (rice. one2).
four. Поверните туловище на четверть оборота вправо (rice. one3). Slowly raise your left hand to shoulder level. Exhale while making the sound "SCHU". Раскройте шире глаза, зафиксируйте взгляд по направлению левой руки (rice. onefour).
rice. one2, rice. one3, rice. onefour
5. Bring your left arm back to your waist. Get into the starting position. The gaze is directed straight and down (rice. one5).

rice. one5
Repeat these movements three times to the left and three times to the right, exhaling and pronouncing the sound "SCHU" six times.

Key points

- The pronunciation of sound is accompanied by the work of the teeth. The upper and lower teeth are parallel to each other, there should be a gap between them and the tongue. Air is exhaled through this gap. Уголки губ при этом слегка отклоняются назад (rice. one6).
rice. one6
- While straightening your arm, exhale and pronounce the sound "SCHU", while returning your arm back, inhale. The coordination between breathing and body movements is very important here.
Typical mistakes
– Lack of coordination between breathing and body movements.
“Hands are moving in the wrong direction.
- When turning the body, the weight of the body is transferred either forward or backward.
Error correction
- Coordinate the exhalation and movement of the hand so that the exhalation ends at the same time as the hand stops.
- Fingers point in the same direction as the palms when moving.
- The legs are motionless, only the torso moves.
Purpose and effect
– According to the theory of traditional Chinese medicine, the pronunciation of sound “Schyu” affects the liver, and exhaling and pronouncing this sound can cleanse this organ of cloudy Ki and regulate its functioning. A closer look helps clear the channels of the nutria of the liver and improves vision.
- Alternately moving the hands to the right and left improves liver function, Ki circulation and blood circulation.
- Turning the torso trains the internal organs in the abdomen. This movement improves the functioning of the digestion, knee joints, and also clears the Daimai meridian (belt vessel) or channel around the abdomen and improves the circulation of energy throughout the body.

XE exercise

Exercise 2
one. (Выполняется с последней позиции предыдущего упражнения.) Сделайте вдох и одновременно слегка поднимите руки. Fingers tilted down and forward. Взгляд направлен прямо (rice. one7). Согните колени, чтобы присесть, руки опустите вниз на four5 градусов, а затем переместите вперед. Руки согнуты, глаза следят за их движением (rice. oneeight и oneeightА).
rice. one7
2. Slightly bend your elbows and bring your arms back. The little fingers should touch each other, the palms should be slightly bent, looking up and at the level of the navel. This form of hands is called "hands that raise the void." Глаза следят за руками (rice. one9 и one9А).
rice. oneeight, oneeightА, one9, oneeightА
3. Slowly straighten your knees to stand up, bend your elbows and raise your arms to chest level, palms facing chest, middle fingers at chin level. Смотрите вперед и вниз (rice. 20 и 20А).
rice. 20, 20A
four. Поднимите локти вверх-наружу на уровень shoulders. Ладони переверните вниз, пальцы смотрят вниз, задние поверхности ладоней соприкасаются друг с другом (rice. 2one и 2oneА). Lower your palms down. Взгляд направлен вперед и вниз (rice. 22 и 22А). As you lower your arms, exhale as you say the sound “He”.
rice. 2one, 2oneА, 22, 22А
5. Squat down slightly with your knees bent. Bring the palms down to the level of the navel, turn them out and down, and then move them forward and out to form a circle (Figure 23).
rice. 23
6. Turn the palms inward and upward, move the elbows inward, the palms take the form of "hands raising the void" at the level of the navel. Глаза следят за ладонями (rice. 2four, 25 и 26).
rice. 2four, 25, 26
7. Slowly straighten your knees to stand up. Bend your elbows to raise your arms to chest level. The palms look at the chest, the middle fingers are located at the level of the chin. The gaze is directed straight and down (rice. 27 и 27A).
rice. 27, 27A
eight. Поднимите локти вверх-наружу на уровень shoulders. Ладони переверните вниз, пальцы смотрят вниз, задняя поверхность ладоней соприкасается друг с другом (rice. 2eight и 2eightА). Lower your palms down. The gaze is directed forward and downward (Fig. 29 and 29A). As you lower your arms, exhale as you say the sound “He”.
rice. 2eight, 2eightА, 29, 29А
Повторите движения 5–eight четыре раза, произнося звук «ХЭ» шесть раз.

Key points

- The pronunciation of the sound "He" is accompanied by the work of the tongue. As you exhale this sound, touch the sides of your tongue to the back of your upper teeth. Воздух выдыхайте в промежуток между языком и верхней челюстью (rice. thirty).
rice. thirty
- Raising your hands, inhale through your nose, lowering your hands down or away from you, pronounce the sound “He” as you exhale.
Typical mistakes
- Protrusion of the chest and tilt of the head back when raising the arms and bending the elbows.
Error correction
- Raising your elbows, draw in your chest, try not to raise your head.
Purpose and effect
“According to the theory of traditional Chinese medicine, exhaling the sound “He” can affect the heart, namely, clear it of muddy Ki and improve work.
- Raising and lowering the hands improves the functioning of the kidneys, which, according to traditional Chinese medicine, belong to the element of water. The water will help cool the heart, the heat from which will warm the water of the kidneys. This interaction will improve the work of both the heart and kidneys.
- Soft and smooth movements of this exercise improve joint function and