and down (rice. 75). Слегка согните колени, чтобы присесть, одновременно опуская руки на уровень пупка (rice. 76). The gaze is still directed forward and down.
rice. 75, 76
eight. Продолжаете опускать и разделять руки. Остановите их на уровне one5 см от бедер. Palms pointing outward, fingers pointing down. The gaze is directed straight and down (rice. 77). As you lower your arms, exhale as you say the sound “Si”.

rice. 77, 7eight
Повторите движения 5–eight четыре раза, произнося звук «СИ» шесть раз.

Key points

- The pronunciation of sound is accompanied by the work of the teeth. Touch the tip of the tongue to the lower teeth, slightly pull the corners of the mouth back and up, lightly squeeze the teeth. Выдыхайте через маленький промежуток между зубами (rice. 7eight).
- Raising your elbows, separating and raising your hands, inhale. Lowering your arms down and stretching them from the body, make a sound as you exhale.
Typical mistakes
- Straightening the knees when lowering the hands to the level of the lower abdomen.
Error correction
- While lowering your arms, keep your knees bent at the right angle.
Purpose and effect
- According to the theory of traditional Chinese medicine, when you pronounce the sound “CHUEI” on the exhale, the vital energy of the Shaoyang and Sanjiao meridians (three cavities in which the internal organs are located) is activated. Breathing out the sound “Si” clears the energy channels and improves the circulation of Ki in various organs.
- Movements such as lifting, separating, straightening, lowering the arms, relaxing, turning inward, bringing the arms together expand and contract the chest. This stimulates and regulates the circulation of energy in the body.

final form

(Выполняется с последней позиции предыдущего упражнения, rice. 77.) Разверните ладони внутрь (rice. 79), медленно поместите их перед животом, а затем скрестите на пупке (перепонки между большим и указательным пальцами накладываются одна на другую). At the same time, slowly straighten your knees to stand up. Взгляд направлен вперед и вниз (rice. eight0). Потрите область живота вокруг пупка шесть раз по часовой стрелке, а затем шесть раз против часовой стрелки (rice. eight2).
rice. 79, eight0, eightone
rice. eight2

Key points

- Relax, calm down. Before the collected Ki energy is accumulated, some time must pass. time.
Purpose and effect
The purpose of the exercise is to return the Ki energy to its original source and help the practitioner return to the pre-training state.

Application
Acupuncture points mentioned in this book

Meridian Think (ruler's vessel)
Daimai meridian (belt vessel, located around the waist, passes the Mingmen point on the waist and navel)

How Qigong cures diseases

The circulation of energy in the human body

The human body has a special system that connects the surface of the body with internal organs and the upper part of the body with the lower one and connects all solid and hollow organs. Meridians and collaterals are neither blood vessels nor nerves. The term "meridian" (ching) has the meaning of "route". Meridians are also called conductors of energy. They form the main lines. The term "collateral" (lo) has the meaning of a network. Collaterals are branches of meridians. Meridians and collaterals braid the whole body and bring it into an organic unity by connecting various parts. There are twelve regular meridians - twelve meridians leading to the hard and hollow organs. Their nature is expressed in terms of Yin and Yang. Those meridians that, connecting solid organs, run along the inner side surfaces of the body, are called Yin meridians. Those that connect the hollow organs, run along the outer side surfaces of the body, are called Yang-meridians. According to the nature of the internal organs and the routes they follow, the meridians are divided into three Yin hand meridians, three Yin foot meridians, and three Yang hand and three foot meridians.
The rules for passing and connecting these twelve meridians are as follows:
- three Yin hand meridians extend from the chest through the arm, where they connect with the three Yang hand meridians;
- three hand yang meridians extend from the hand and connect through the head with three foot yang meridians;
- Three foot Yang meridians extend from the head and connect through the foot with three foot Yin meridians; the three leg Yin meridians stretch from the leg and connect through the chest with the three Yin meridians of the arm.
Yin meridians are associated with solid organs, while Yang meridians are associated with hollow organs.
The solid organs passing through the internal organs support the hollow organs in the case of Yin meridians, and the hollow the organs support the solid organs in the case of the Yang meridians, thus forming six pairs of interconnected meridians uniting the surface and internal organs.
Twelve meridians cover the surfaces and internal parts of the human body.
Их текущие маршруты проходят через тело и тесно соединяются друг с другом (rice. one–one2). They start from the lung meridian on the arm (tai yin), pass in turn to the liver channel on the leg (jue yin) and then to the lung meridian on the arm (tai yin). The two ends meet like a ring in a closed system.
In addition to these main passages - the twelve meridians for the flow of internal Qi (vital energy) - there are eight other important meridians. These eight meridians are not directly related to the internal organs and are not limited to the sequence of twelve meridians. They have special paths and flow unusually, which is why they are called the eight extraordinary meridians (or miraculous). These are Think (middle back), Renmai (middle front), Chongmai, Daimai, Yin-qiao-mai, Yang-qiao-mai, Yin-wei-mai and Yang-wei-mai. When Qi (life energy) and blood flow in the twelve meridians in excess, they are dumped into the eight extraordinary channels for storage.
When internal Qi is not enough in the twelve meridians, it is stored in the eight wonderful meridians and returns back to the twelve regular meridians. These twelve meridians are like rivers and canals, and the eight wondrous meridians are like lakes. Thus, the function of the eight miraculous meridians is to maintain and regulate the twelve regular meridians. Но восемь чудесных меридианов имеют свои собственные маршруты (rice. one3–20), чтобы принимать Ци и чтобы внутренняя Ци, запасенная в них, могла согревать органы тела изнутри и увлажнять поверхность тела снаружи.
Any blockage in the twelve meridians or the eight miraculous meridians can cause various kinds of related effects. In traditional Chinese medicine, it is described as "a blockage that occurs before pain."

Rice. one. Ручной (Тай-инь) меридиан легких

Rice. 2. Manual (Tai Yin) large intestine meridian

Rice. 3. Foot (Yang-ming) meridian of the stomach

Rice. four. Ножной (Тай-инь) меридиан селезенки

Rice. 5. Manual (Shao-yin) heart meridian

Rice. 6. Manual (Tai-yang) meridian of the small intestine

Rice. 7. Foot (Tai-yang) bladder meridian

Rice. eight. Ножной (Шао-инь) меридиан почек

Rice. 9. Manual (Jue-yin) meridian of the pericardium

Rice. one0. Ручной (Шао-ян) меридиан тройного обогревателя

Rice. oneone. Ножной (Шао-ян) меридиан желчного пузыря

Rice. one2. Ножной (Цзюе-инь) меридиан печени

Rice. one3. Меридиан Думай (заднесрединный)

Rice. onefour. Меридиан Жэньмай (переднесрединный)

Rice. one5. Меридиан Чунмай

Rice. one6. Меридиан Даймай

Rice. one7. Меридиан Ян-цяо-май

Rice. oneeight. Меридиан Инь-цяо-май

Rice. one9. Меридиан Ян-вэй-май

Rice. 20. Meridian Yin-wei-mai

Qi Concept and Qigong Practice

The concept of Qi is basic to all Eastern culture. Without touching on its meaning in detail, here we will only talk about a few points that you need to know when practicing qigong.
Qi does not have an exact match in Russian and assumes several meanings: internal energy, air, breath, and even mood. One way or another, we are talking about the energy substance that fills our body.
The most important quality of Qi is that it can be wasted (for example, during hard work, heavy physical exertion or illness), replenished (through breathing and meditative exercises, proper lifestyle, certain nutrition), come into a state of imbalance, harm the body (when angry, any strong feelings and experiences), to be oppressed (with a long sleep or vice versa, lack of sleep, when overeating) and so on.
When a person feels what is usually referred to as "low energy", in the Eastern tradition it can be explained through the term "lack of qi" or "oppression of qi".
Any disease, therefore, is caused by an imbalance of Qi in one or another part of the human body. Therefore, the most important task of any Eastern healing system is to bring Qi into a state of peace and harmony.
According to the traditional concepts of Eastern medicine, Qi circulates in the body (and fills it) through certain energy channels or meridians. In a healthy body, Qi circulates freely in the body without the slightest delay, but in the event of illness or some kind of ailment, so-called "delays" in the free circulation of Qi occur. It may be caused by any disease, for example, and excessive mental stress, overwork and other factors.
Qigong exercises at the first stage are designed to eliminate imbalances of various types in the circulation of Qi, and at the next stages - to promote the accumulation of Qi in the body.
However, this cannot be done once and for all. Usually during the day a person has to experience various kinds of stress: the need to perform work related to making difficult decisions, physical activity; even improper or excessive nutrition can cause blockage of Qi for a long time.
So there is a feeling of internal discomfort, unjustified anxiety, nervousness, loss of attention. The imbalance can also be caused by communication with some people who can have a negative impact on your condition. Thus, it is necessary to regularly repeat "restorative" qigong sessions. For example, in the morning, classes “charge” the body before a working day, in the evening they again bring internal Qi to a state of rest.
It is not always easy for people in the Western tradition to imagine Qi circulating in their body.
Moreover, sometimes the bearers of the Eastern tradition themselves are not able to do this. Qigong establishes the correct circulation of Qi not so much due to the visual representation of the flow of Qi in the body, but due to the correct, relaxed positions and a strictly defined sequence of movements.